Author Topic: Greg's Lifting Journal  (Read 14352 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #420 on: October 02, 2018, 05:07:37 PM »
Wed 9.26 5:19am
This morning I completed Unf*ck Your Program Int. (4D) as follows:

Shoulder Rehab - Red Micro Bands

4" Block Pull Sumos  3-135, 3-201, 3-245, 3x6 @ 285

DB Rows  10-71, 10-71, 15-71

Superset:
Multi-Grip Chins  3x10
Decline Situps  3x10

Hypers  10

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:29:23.19 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Thu. 9.27 5:44am
This morning I completed Unf*ck Your Program Int. (5A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3-225, 3-255, 3x5 @ 275

Bench Press  5-45, 3-135, 3-185, 3-225, 3x5 @ 255

Tri-set:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  10-20, 8-20, 10-20
Hypers  3x10 @ 50

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:49:00.20 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Sat 9.29 7:38am
This morning I completed Unf*ck Your Program Beg. (5B) as follows:

4" Block Pulls  3-135, 2-201, 2-245, 1-335, 1-410, 2x1 @ 430

1.75" Deficit DL  2x3 @ 335

Incline BP  5-45, 3-135, 2-165, 3x5 @ 190

Superset:
DB Hmr Curls w/ Fat Grips  3x10 @ 30
Decline Situps  3x12

Bodyweight: 215.2 Pounds (Down 7.6 pounds from 222.2 on 7/9)

Workout Duration: 0:52:44.76 h:mm:ss.ms (with 1:00 rest between sets)

*******************

Mon 10.1 5:43am
This morning I completed Unf*ck Your Program Int. (5C) as follows:

Shoulder Rehab - Red Micro Bands

4" Block Pull Sumos  3-135, 3-201, 3-245, 3x5 @ 285

DB Rows  10-77, 10-77, 15-77

Superset:
Lat Pulldowns  3x10 @ 105
Hypers  3x10 @ 50

Bodyweight: 218.0 Pounds (Down 4.2 pounds from 222.2 on 7/9)

Workout Duration: 0:29:50.29 h:mm:ss.ms (with 1:00 rest between sets)

Good last batch of workouts.  I've fallen a bit behind in my journals so this is a mass update.

*******************

When you taper, will you taper the volume or the intensity, or both? For me, Iíve found that tapering the volume, but keeping intensity high (still hitting some heavy singles close to meet) works best.

Yeah in this case I hit some heavy singles on Saturday and some lighter sumos yesterday.  I have another light SSB squat day tomorrow then I'm going to take it easy for a few days leading into Saturday.  I've had good luck doing what you mention and doing some heavy singles close to the meet.  Lately I've been fighting a cold and am feeling a bit beat up, so I'm just going to rest for a few days after my next workout and see how that does.  Hopefully I'll go into Saturday feeling fresh and strong.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #421 on: October 03, 2018, 12:25:18 PM »
This morning I completed Unf*ck Your Program Int. (5D) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3x5 @ 225

CG Bench Press  5-45, 3-135, 2-185, 3x5 @ 205

Superset:
DB BOLR  3x12 @ 15
DB Tate Press  3x10 @ 15

Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)

Workout Duration: 0:37:44.61 h:mm:ss.ms (with 1:00 rest between sets)

Good relatively light workout this morning.  I have been fighting off a head cold for about a week so this workout was light and quick and felt like about what I needed right now.  This was my final workout going into my Untamed Strength deadlift meet this weekend.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #422 on: October 09, 2018, 02:21:16 PM »
This morning I completed Unf*ck Your Program Int. (6A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 2-225, 1-275, 3x4 @ 285

Bench Press  5-45, 3-135, 2-185, 1-225, 3x4 @ 265 (vid below)

Tri-set:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  3x8 @ 20
Hypers  3x8 @ 50

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:42:49.52 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Started week 6 of the Unf*ck Int Medium program.  It was good to get back in the gym after the deadlift meet on Saturday.  The meet didn't as well as I'd hoped so I'm happy to put that one in the rearview mirror. :)

Bench and SSB both felt good today and it feels like I'm making progress in both.

https://www.instagram.com/p/BouHtq-hQ8X
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #423 on: October 10, 2018, 02:14:58 PM »
This morning I completed Unf*ck Your Program Beg. (6B) as follows:

Superset:
4" Block Pulls  3-135, 3-201, 2-290, 1-335, 3x2 @ 385
Incline BP  5-45, 3-135, 2-175, 3x4 @ 195

Superset:
DB Hmr Curls w/ Fat Grips  3x8 @ 35
Decline Situps  3x10

Bodyweight: 214.6 Pounds (Down 7.6 pounds from 222.2 on 7/9)

Workout Duration: 0:37:50.88 h:mm:ss.ms (with 1:00 rest between sets)

Good short workout today.  The plan called for 3x4 on the block pulls but I only had the strength for 3x2 today.  I'm still dealing with a cold and general sluggishness from the meet so I took what I could get on pulls today.  Really I think on the pulls I might be in a state of overtraining so I'm not going to push those too hard for the next several weeks.  I have 5 more weeks on my current program, including 1RM tests, so I'm going to finish that out and then change up my programming some.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #424 on: October 12, 2018, 02:11:22 PM »
This morning I completed Unf*ck Your Program Int. (6C) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3x4 @ 230

CG Bench Press  5-45, 3-135, 2-185, 3x4 @ 210

Superset:
DB BOLR  3x8 @ 20
DB Tate Press  3x8 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:32:13.18 h:mm:ss.ms (with 1:00 rest between sets)

Good quick workout today.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #425 on: October 14, 2018, 10:18:28 AM »
Yesterday morning I completed Unf*ck Your Program Int. (6D) as follows:

4" Block Pull Sumos  3-135, 3-201, 3-245, 3x4 @ 295

DB Rows  8-87, 8-87, 10-87

Superset:
Lat Pulldowns  3x8 @ 110
Hypers  3x10 @ 35

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:30:07.86 h:mm:ss.ms (with 1:00 rest between sets)

Another good quick workout today.  Sumos were light but felt like they were effective on my hips, glutes, and hammies.

Today is a rest day from lifting and I plan to do a good trail run with the dogs.
« Last Edit: October 14, 2018, 10:20:32 AM by ptreyesgreg »
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #426 on: October 15, 2018, 05:38:23 PM »
This morning I completed Unf*ck Your Program Int. (7A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 2-225, 1-265, 3x3 @ 295 (vid below)

Bench Press  5-45, 3-135, 2-185, 1-225, 1-255, 3x3 @ 270 (vid below)

Superset:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  3x10 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:47:26.10 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Was feeling strong on both ssb squats and bench.  I'm excited to be entering the final stretch of this program.  In week 11 I'll be testing my 1RM.  I still have a ways to go but the next several weeks will be getting progressively heavier.

https://www.instagram.com/p/Bo9KeyMhW6T
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #427 on: October 17, 2018, 08:09:22 AM »
Last night I completed Unf*ck Your Program Beg. (7B) as follows:

Wagon Wheel Deadlifts  3-135, 3-225, 2-315, 3x2 @ 405

Close Grip BP  5-45, 3-135, 3-165, 2-185, 3x3 @ 215

Superset:
DB Hmr Curls  10-35, 2x10 @ 40
Decline Situps  3x10

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:39:15.83 h:mm:ss.ms (with 1:00 rest between sets)

Had a good workout at Untamed Strength.  I enjoyed using the Wagon Wheels and the Texas Deadlift Bar again.

After working out I was super hungry and ate 2 Arbys Regular Roast Beef Sandwiches...to support my gains of course. :)
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #428 on: October 22, 2018, 02:40:44 PM »
10.18 5:55a
This morning I completed Unf*ck Your Program Int. (7C) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 3-215, 3x3 @ 235

Incline BP  3-45, 3-135, 3-165, 3x3 @ 200

Superset:
DB BOLR  3x10 @ 20
DB Tate Press  3x10 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:36:03.82 h:mm:ss.ms (with 1:00 rest between sets)

*******************

10.20 7:20a
This morning I completed Unf*ck Your Program Int. (7D) as follows:

4" Block Pull Sumos  3-135, 3-201, 3-245, 3x3 @ 300

DB Rows  3x10 @ 87

Superset:
Lat Pulldowns  3x10 @ 115
Hypers  3x15 @ 35

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 0:32:10.71 h:mm:ss.ms (with 1:00 rest between sets)

*******************

10.21 7:01a
This morning I completed Unf*ck Your Program Int. (8A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  3-45, 3-135, 3-185, 2-225, 1-275, 2x3 @ 305 (vid below)

Bench Press  5-45, 3-135, 2-185, 1-225, 1-255, 2x3 @ 280 (vid below)

Superset:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  3x8 @ 20

Bodyweight: 216.4 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 1:02:25.58 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/BpMvQ-8hLUM

Good past couple of workouts.  I've fallen behind a bit in my journal so I'm catching up here.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #429 on: October 23, 2018, 01:43:11 PM »
This morning I completed Unf*ck Your Program Beg. (8B) as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls  3-135, 3-201, 2-245, 1-335, 2x2 @ 405

Incline BP  4-45, 3-135, 3-175, 2x3 @ 205

Superset:
DB Hmr Curls  3x6 @ 45
Decline Situps  3x12

Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)

Workout Duration: 0:42:33.69 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Block pulls felt good.  I was supposed to be doing a double with 415 but I miscalculated and wound up doing 405 instead...didn't realize it until I was doing this write up. :)
« Last Edit: October 24, 2018, 12:45:04 PM by ptreyesgreg »
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #430 on: October 24, 2018, 01:05:11 PM »
This morning I completed Madcow 531 (C33_1A) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  5-45, 3-135, 3-175, 3-190, 3-225, 3x4 @ 250

Superset:
Bench Press  5-45, 5-140, 5-165, 5-185, 5-205, 3x4 @ 235
Barbell Rows  5-115, 5-135, 5-145, 5-170, 3x4 @ 190

Superset:
Weighted Hypers  3x10 w/ 10 Pounds
Weighted Decline Situps  4x10 w/ 10 Pounds

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 1:01:34.47 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I needed a bit of a change so I decided to do a Madcow 531 workout.  This is my frankenstein plan where I combined 531 with Madcow...basically using Madcow exercises with 531 progression.  This is the kind of plan, that if I follow it for 4 cycles I know I'll wind up stronger than I am now, so I'm going to give it a run for a while.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #431 on: October 26, 2018, 02:07:21 PM »
This morning I completed Madcow 531 (C33_1B) as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls  3-135, 3-201, 3-245, 3-265, 3-305, 3-345, 3x4 @ 360

Superset:
Squats  5-45, 3-150, 3-175, 3-190, 3x4 @ 225
Decline CGBP  5-45, 5-145, 5-155, 5-185, 3x4 @ 205

Decline Situps  3x12

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 1:08:59.82 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout.  I'm happy to be back on both a variation of Madcow and on a 531-based program.  Both of these feel natural for me.  I'm looking forward to a good run of this.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #432 on: October 30, 2018, 01:53:47 PM »
6:47a
Sunday morning I completed Madcow 531 (C33_1C) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  5-45, 3-150, 3-175, 3-190, 3-225, 5-265, 8-190

Superset:
Bench Press  5-45, 5-140, 5-165, 5-180, 5-205, 3-245, 8-180
Barbell Rows  5-115, 5-135, 5-145, 5-170, 3-200, 8-165

Tri-set:
Weighted Dips  3x5 @ 25
DB Hammer Curls  7-45, 2x6 @ 45
Rolling DB Tri Extensions  7-30, 2x6 @ 30

Bodyweight: 212.8 Pounds (Down 9.4 pounds from 222.2 on 7/9)

Workout Duration: 0:54:53.55 h:mm:ss.ms (with 1:00 rest between sets)

*******************

This morning I completed Madcow 531 (C33_2A) as follows:

Shoulder Rehab - Red micro bands

Superset:
SSB Squats  3-45, 3-150, 3-175, 3-205, 3-235, 3x3 @ 265
Bench Press  3-45, 3-140, 3-165, 3-195, 3-225, 3x3 @ 250

Tri-set:
Barbell Rows  5-115, 5-135, 5-165, 5-185, 5-205
Weighted Hypers  3x10 w/ 50 Pounds
Decline Situps  4x10

Bodyweight: 212.8 Pounds (Down 9.4 pounds from 222.2 on 7/9)

Workout Duration: 0:47:01.02 h:mm:ss.ms (with 1:00 rest between sets)

Fell behind on my my journal for a couple of days but had a couple of good workouts.  Shoulder still barks from time to time but it feels like it is on the mend.  My quads are starting to feel stronger from the SSBs so that is a win too.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #433 on: November 02, 2018, 04:43:37 PM »
Yesterday evening I completed Madcow 531 (C33_2B) Part1 as follows:

Wagon Wheel Deadlifts  3-135, 3-205, 3-245, 2-285, 2-325, 1-365, 3x3 @ 385

Squats  3-55, 3-145, 3-175, 3-205, 3x3 @ 235

Bodyweight: 211.8 Pounds (Down 10.4 pounds from 222.2 on 7/9)

Workout Duration: 0:47:01.02 h:mm:ss.ms (with 1:00 rest between sets)

*******************

This morning I completed Madcow 531 (C33_2B) Part 2 as follows:

Shoulder Rehab - Red micro bands

Bison Bar Decline CGBP  5-45, 5-135, 5-145, 5-175, 5-195, 3x2 @ 215

Superset:
Decline Situps  3x12
Multi-Grip Pullups  6, 7, 7

Bodyweight: 210.0 Pounds (Down 12.2 pounds from 222.2 on 7/9)

Workout Duration: 0:23:56.88 h:mm:ss.ms (with 1:00 rest between sets)

Great multi-day workout.  I completed part 1 last night at Untamed Strength.  I ran out of time though and had to cut my workout short.  I completed the Bench and situps/chins at home this morning.

For bencch, I did decline bench press using my new Bison bar from Titan.  It is basically a cheaper version of the buffalo bar that I am super pleased with.  The knurl is great and the bow feels great on my shoulders.  It was a super deal for $95.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/

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Re: Greg's Lifting Journal
« Reply #434 on: November 05, 2018, 12:46:56 PM »
5:59am
Saturday morning I completed Madcow 531 (C33_2C) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  3-45, 3-150, 3-175, 3-205, 3-235, 3-280, 8-205

Superset:
Bench Press  5-45, 3-140, 3-165, 3-195, 3-225, 3-265,
             8-195, 2x10 @ 160, 2x10 @ 150
Barbell Rows  5-115, 5-135, 5-165, 5-185, 3-215, 8-165

Bodyweight: 211.0 Pounds (Down 11.2 pounds from 222.2 on 7/9)

Workout Duration: 0:49:12.35 h:mm:ss.ms (with 1:00 rest between sets)

*******************

This morning I completed Sheiko Bench 3-Day (1_1_A) as follows:

Shoulder Rehab - Red micro bands

Bison Bar Bench Press w/ Chains  5-45, 3-155, 3-185, 4x3 @ 215 (all sets +20 pound chains)

SSB Squats  3-45, 3-135, 2-185, 5x6 @ 245

Bench Press w/ Reactive SlingShot  3-185, 3-215, 2x3 @ 245, 3x3 @ 260

Superset:
DB Flies  5x6 @ 15
Weighted Hypers  5x8 @ 50

Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)

Workout Duration: 1:02:42.39 h:mm:ss.ms (with 1:00 rest between sets)

Good past couple of workouts.  I finished up week 2 of Madcow 531 on Saturday then changed things up a bit today and did the first workout of the Sheiko 3-Day Bench Specialization program.  I'm planning to alternate weeks of Madcow and Sheiko for the next several months.  This will allow me to both push my bench some and also give my body a chance to recover more from all of the squats on Madcow.  Of course, my first day of Sheiko had squats but that is not common and most days don't.

Carbed up a bit on Saturday and Sunday so my body weight jumped a bench.  I'm getting back on track with my eating today though.
« Last Edit: November 05, 2018, 04:57:22 PM by ptreyesgreg »
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. -Wendler

My Blog: https://slavinstrength.wordpress.com/