Author Topic: Greg's Lifting Journal  (Read 15874 times)

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #435 on: November 07, 2018, 12:12:14 PM »
This morning I completed Sheiko Bench 3-Day (1_1_B) as follows:

Shoulder Rehab - Red micro bands

Bench Press  5-45, 4-185, 3-215, 5x2 @ 245

Superset:
Dips  5x5 @ BW + 30
Incline DB BP  5x8 @ 55

Superset:
Skull Crushers  6-75, 4x6 @ 65
Decline Situps  3x10

Bodyweight: 211.2 Pounds (Down 11.0 pounds from 222.2 on 7/9)

Workout Duration: 0:49:20.65 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  My problematic left shoulder was sore going into the workout but it felt OK and let me get all of my sets and reps in.  I'm thinking maybe the SlingShot sets aggravated it the other day.  All in all a good chest and triceps blast workout.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #436 on: November 09, 2018, 11:53:27 AM »
5:54p
Last night I completed a supplemental workout at Untamed Strength as follows:

SSB Squats  3-65, 3-155, 3-205, 3-245, 3-265, 3-280, 3-270

Superset:
Hack Squat Sled  7-90, 5-140, 5-140
Multi-Grip Chins  7, 7, 7

DB BOLR  3x10 @ 15

Bodyweight: 211.2 Pounds (Down 11.0 pounds from 222.2 on 7/9)

Workout Duration: 0:31:41.99 h:mm:ss.ms (with 1:00 rest between sets)

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

This morning I completed Sheiko Bench 3-Day (1_1_C) as follows:

Shoulder Rehab - Red micro bands

Bench Press  5-45, 3-135, 3-185, 3-215, 3-245, 4x2 @ 275

SSB Squats  3-45, 3-135, 2-185, 2-225, 5x4 @ 260

Pin Bench Press  3-155, 3-185, 3-215, 4x2 @ 230

Superset:
Lat Pulldowns  4x8 @ 115
Weighted Hypers  4x8 @ 50

Bodyweight: 211.2 Pounds (Down 11.0 pounds from 222.2 on 7/9)

Workout Duration: 1:11:37.73 h:mm:ss.ms (with 1:00 rest between sets)

Good couple of workouts.  Last night my wife suggested that I go ahead and go down to Untamed Strength.  It was a "rest" day but I figured what the hell, I'll take advantage of the offer and go on down.  I didn't realize I was doing squats today so I went ahead and did them last night as well as trying out the new EliteFTS hack sled that Alan bought.  It was a quick but effective workout and I could feel it in my quads.

This morning I looked at my Sheiko workout and realized I had more squats on tap. :D  They felt good though and today's workout was great.  Bench felt pretty good.  Both shoulder were a litle sore but the lifting still felt pretty damn good.

https://www.instagram.com/p/Bp9sNz6g0Ly/
« Last Edit: November 09, 2018, 12:01:16 PM by ptreyesgreg »
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #437 on: November 11, 2018, 12:58:52 PM »
This morning I completed Madcow 531 (C33_3A) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  3-45, 3-150, 3-175, 2-225, 1-250, 3x2 @ 280

Superset:
Bench Press  5-45, 3-140, 3-165, 2-205, 2-235, 3x2 @ 260
Barbell Rows  5-115, 5-135, 5-170, 5-190, 3x2 @ 215

Superset:
Weighted Hypers  2x8 w/ 55 Pounds
Weighted Decline Situps  4x10 w/ 35 Pounds

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

Workout Duration: 1:07:47.05 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I continued with my plan of alternating weeks of Madcow 531 with Sheiko and this was a 531 week.  Both SSB squats and bench felt strong.

https://www.instagram.com/p/BqC7w_PAr8w/
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #438 on: November 13, 2018, 12:57:05 PM »
This morning I completed Madcow 531 (C33_3B) as follows:

Shoulder Rehab - Red micro bands

Superset:
Bison Bar Squats  5-45, 5-150, 5-175, 3-225, 3x2 @ 250
Decline Bench Press  5-45, 5-145, 5-185, 3-205, 3x2 @ 230

4" Block Pulls  3-135, 3-201, 3-245, 2-305, 1-345, 1-385, 3x2 @ 405

Decline Situps  3x10

Bodyweight: 211.6 Pounds (Down 10.6 pounds from 222.2 on 7/9)

Workout Duration: 1:01:29.38 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout this morning.  This was my first time using the Bison Bar for squats and I really liked it.  It sits right across the shoulders in a nice way and didn't cause the usual shoulder pain I get from squats.  It felt easy to hit depth too which was nice.  I'll still primarily keep doing the SSBs but these will offer nice variety.

https://www.instagram.com/p/BqISrdGAzYj/
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #439 on: November 15, 2018, 12:10:37 PM »
This morning I completed Madcow 531 (C33_3C) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  3-45, 3-150, 3-175, 3-225, 3-250, 3-300, 8-225

Superset:
Bench Press  5-45, 3-140, 3-165, 3-205, 3-235, 3-275, 8-205
Barbell Rows  5-135, 5-135, 5-185, 5-190, 3-225, 8-175

Tri-set:
Weighted Dips  3x5 @ 25
DB Hammer Curls  3x6 @ 45
Rolling DB Tri Extensions  3x7 @ 30

Bodyweight: 211.6 Pounds (Down 10.6 pounds from 222.2 on 7/9)

Workout Duration: 1:04:24.10 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  SSBs felt strong.  Bench wasn't my strongest today but I still got all of my reps so that was good.

On Tuesday a friend of mine, Chris Sorensen, lost his battle with cancer.  He was a strong man and at one point could bench press over 500 pounds.  He was a collegiate thrower and later competed in the Highland Games.  Cancer whittled him down to a shell of his former self.  The last time I saw him was a couple of weekends ago.  He called me "Muscles" (and I laughed and said yeah right) and asked me about my lifting.  At the time I was feeling burned out and told him I was starting to feel my age and was thinking about giving up competing.  He asked me what my best total was to this point and I told him 1070.  He asked me what I'd like to get to and I said 1200 but I wasn't sure I'd get there but that if I could get my deads and squat up a bit I could give it a run.  After that our conversation shifted to random things like football, family etc.  Later on, when I was getting ready to leave and was shaking his hand goodbye he looked at me and said good luck with my lifting and to keep it up.  He said I'd hit 1200 and beyond.  After I got the news of his passing the realization hit me that I have to keep it up to honor his faith and confidence in me.  He was one of the most positive people I've known and I'll miss him.

https://www.instagram.com/p/BqNWIwYg3ca/
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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 ShawnJ

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Re: Greg's Lifting Journal
« Reply #440 on: November 15, 2018, 10:46:29 PM »
So sorry to read about you’re friend Greg. Think you have a great goal to honour him!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #441 on: November 16, 2018, 11:52:24 AM »
This morning I completed 531 Concurrent Training (C34_1A) as follows:

Shoulder Rehab - Red micro bands

(Dynamic Effort Bench)
Decline Bison Bar BP  5-45, 5-135, 5-145, 5-170,
         3x8 @ 180, 3x6 @ 180, 2x4 @ 180

Superset:
DB OHP  4x8 @ 30
Weighted Chins  4x5 @ BW + 25

Superset:
Triceps Pressdowns  4x8 @ 70
Upright Rows  4x8 @ 95

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

Workout Duration: 0:44:16.88 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I plan to focus the next year on trying to improve my strength as much as possible to hit the Sonoma County Meet next November and break 1200 for my total.  In order to achieve that I want to focus more on building a good base for strength.  I've had my eye on this program for a while.  I found it on Wendler's website and basically it is his take on Westside Concurrent/Conjugate training.  I think it'll give me a good chance to shore up my weaknesses and really drive up the bench, squats, and deadlifts.

With bench I originally planned to do 10x10 but I was using FSL weights.  That combined with the decline and Bison Bar was just too much, so instead I changed to doing 3 sets of 8, 3 sets of 6, and then 2 sets of 4.  That blasted me and felt very effective.

So far, so good.

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

So sorry to read about you’re friend Greg. Think you have a great goal to honour him!

Thanks Shawn. :)  Yeah he was a great guy and I'll miss him.  He was just one of those guys who was always optimistic and a pleasure to be around.  I definitely think he'd enjoy watching me make a run at 1200.  Now if he can use his spirit to take some of the bar during my lifts, I should be set. :D
« Last Edit: November 16, 2018, 12:37:12 PM by ptreyesgreg »
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #442 on: November 17, 2018, 06:18:33 PM »
This morning I completed 531 Concurrent Training (C34_1B) as follows:

Shoulder Rehab - Red micro bands

(Max Effort)
4" Block Pulls  3-135, 3-210, 3-250, 3-270, 3-310, 3-355, 3-395

Superset:
1.75" Deficit Deadlift  3x3 @ 270
(Dynamic Effort)
Bison Bar Squats  3-45, 3-135, 3-185, 8x3 @ 200

Superset:
Decline Situps  3x10
Weighted Hypers  3x8 @ 50

Bodyweight: 212.6 Pounds (Down 9.6 pounds from 222.2 on 7/9)

Workout Duration: 0:51:32.43 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/BqSgQX7AXXL/
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #443 on: November 19, 2018, 01:06:33 PM »
This morning I completed 531 Concurrent Training (C34_1C) as follows:

Shoulder Rehab - Red micro bands

(Max Effort Bench)
Bench Press  5-115, 5-140, 3-170, 3-180, 2-210
             3-240, 1-280, 2x3 @ 240

Superset:
Swiss Bar CGBP  3x10 @ 125
DB Chest Supported Rows  3x8 @ 55

Superset:
DB Tate Press  3x12 @ 20
DB BOLR  3x10 @ 20

Bodyweight: 213.0 Pounds (Down 9.2 pounds from 222.2 on 7/9)

Workout Duration: 0:36:26.80 h:mm:ss.ms (with 1:00 rest between sets)
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #444 on: November 21, 2018, 09:31:22 AM »
Yesterday morning I completed 531 Concurrent Training (C34_1D) as follows:

Shoulder Rehab - Red micro bands

(Max Effort)
SSB Squats  3-45, 3-135, 3-155, 3-185, 3-205, 3-230,
            3-260, 2-305, 2x3 @ 260

Superset:
(Dynamic Effort)
4" Block Pull Sumo DL  3-135, 3-225, 5x3 @ 275

Superset:
Decline Situps  3x12
Hypers  3x12

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

Workout Duration: 0:46:39.71 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout.  I really enjoy this program so far.  The volume of the dynamic work is really hitting me in a new way.  As part of that though it has increased my soreness and so I think what I'm going to do is alternate a week of this Concurrent program with a week of my Madcow 531 program.  I think doing that will allow me to work in complementary ways and get more work in while allowing my body to recover better.  Both of these programs hit me hard and leave me sore, but in a different way.  I think the two will dovetail nicely together.  Basically, what this will do is to make an extended "7 workout per training week" program using the same Training Max for both programs.  I think this will really allow me to dial in my lifts each "week" before raising the weights and moving on to the next week.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #445 on: November 27, 2018, 02:29:20 PM »
9:20 am - Untamed Strength
Wednesday morning I completed Madcow 531 (C34_1E) as follows:

Squats (TX Squat Bar)  3-55, 3-155, 3-195, 3-205, 2-235, 3x3 @ 260

Superset:
Bench Press  5-55, 3-145, 3-170, 3-195, 3-215, 3x3 @ 240
T-Bar Rows  5-115, 5-140, 5-150, 5-175, 3x3 @ 195

Bodyweight: 213.0 Pounds (Down 9.2 pounds from 222.2 on 7/9)

Workout Duration: 0:43:11.11 h:mm:ss.ms (with 1:00 rest between sets)

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

8:21 am - Home
Friday morning I completed Madcow 531 (C34_1F) as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls  3-135, 3-201, 3-250, 3-270, 2-315, 2-355, 2-375, 2-355

Decline Bench Press  5-45, 5-145, 5-165, 5-185, 3x4 @ 210

SSB Squats  3-45, 3-135, 3-155, 3-185, 3-205, 3x3 @ 230

Superset:
Decline Situps  3x8 w/ 35 pounds
Weighted Hypers  3x8 w/ 50 pounds

Bodyweight: 216.0 Pounds (Down 6.2 pounds from 222.2 on 7/9)

Workout Duration: 1:04:08.47 h:mm:ss.ms (with 1:00 rest between sets)

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

7:33 am - Home
Sunday morning I completed Madcow 531 (C34_1G) as follows:

Shoulder Rehab - Red micro bands

Bison Bar Squats  5-45, 3-155, 3-185, 3-205, 3-230, 3-275, 8-205

Superset:
Bench Press  5-45, 3-140, 3-175, 3-185, 3-210, 3-250, 8-185
PRows  5-115, 5-140, 5-150, 5-175, 3-205, 8-165

Tri-set:
Dips  3x10
DB Hammer Curls  3x10 @ 30
Rolling DB Tri Extensions  3x8 @ 30

Bodyweight: 213.6 Pounds (Down 8.6 pounds from 222.2 on 7/9)

Workout Duration: 0:52:36.39 h:mm:ss.ms (with 1:00 rest between sets)

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

5:49 am - Home
This morning I completed Baker BB Club Basic Barbell Wk100_A as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls  4-185, 3-225, 2-275, 1-315, 1-365, 5-385 (3+)

Bison Bar Squats  5-135, 3-165, 2-195, 1-215, 5x5 @ 235

Superset:
Multi-Grip Chins  5x6
Hypers  5x15

Bodyweight: 212.0 Pounds (Down 10.2 pounds from 222.2 on 7/9)

Workout Duration: 0:47:06.90 h:mm:ss.ms (with 1:00 rest between sets)

Well I fell behind by a few workouts here in my log so I'm playing catchup.  I had some good workouts recently.  I decided to change course on my programming (again) and signed up for Andy Baker's Baker Barbell Club.  He started a new 13 week strength program this week so I decided to give it a run.  I love his programming videos on YouTube and he really seems to know his stuff.  I figure a change of pace will do me some good.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #446 on: November 29, 2018, 02:13:03 PM »
6:37 pm - Untamed Strength gym
 
Last night I completed Baker BB Club Basic Barbell Wk100_B as follows:

OHP  4-50, 3-65, 2-75, 1-95, 8-115 (3+)

Bench Press  5-45, 4-135, 3-155, 2-190, 1-205
      5x5 @ 225

Close Grip BP  12-135, 12-155, 10-170, 9-170, 5-170

Shoulder Rehab - Red micro bands

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:06.30 h:mm:ss.ms (with 1:00 rest between sets)

Good workout last night at Untamed Strength.  The program called for OHP which I haven't been doing for the last several months due to my wonky left shoulder.  I decided to go ahead and give them a try but kept them pretty light and then moved on to Bench.  Instead of doing dips and Lying Triceps Extension (as the program called for), I decided to do some CGBP instead to take it easier on my shoulder.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #447 on: November 30, 2018, 02:22:41 PM »
5:56 am - Home

This morning I completed Baker BB Club Basic Barbell Wk100_C as follows:

Shoulder Rehab - Red micro bands

Squats  5-45, 4-135, 3-165, 2-195, 1-230, 1-260, 5-280 (3+)

Sumo DL  4-185, 3-225, 2-270, 1-295, 5-325, 4x3 @ 325

BB Rows  8-185, 8-185, 10-185

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

Workout Duration: 0:55:28.92 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout today.  It was my first time using my regular power bar for squats in a while.  My shoulder has been jacked up so I've been using a SSB or a Buffalo bar...it was nice to get back under a regular bar again.

I did Sumo Deads for my volume work for some variety.  I based the % at 72 like the program called for, but that was for my conventionals which was a little high for the sumos.  In any case, I wound up doing a set of 5 and then 4 sets of 3 at 72%.

https://www.instagram.com/p/BqzuhXiAUXG/
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #448 on: December 02, 2018, 07:53:34 PM »
7:37 am - Home
 
Today I completed STronger in 30 Days (Week 1) as follows:

Shoulder Rehab - Red micro bands

Bench Press  5-45, 5-135, 3-155, 2-190, 1-225, 4x6 @ 235

Bench Press (Reactive SlingShot)  3x3 @ 250

Superset:
Incline DB BP  3x8 @ 55
Incline Db Rows  3x10 @ 55

Superset:
Rolling DB Triceps Extensions  3x10 @ 30
Lat Pulldowns  12-110, 2x10 @ 115

Pushups (Reactive SlingShot)  25, 2x20
DB BOLR  25-10, 2x20 @ 10 pounds

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 1:00:00.01 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  I don't receive my next week's progam for Baker Barbell Club until 4pm but I was wanting to get a workout in today.  I went ahead and did a STronger in 30 Days workout from Mark Bell to make use of my lighter weight SlingShot.  It worked my chest and entire upper body.
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #449 on: December 03, 2018, 11:49:59 AM »
6:04 am - Home
 
This morning I completed Baker BB Club Basic Barbell Wk101_A as follows:

Shoulder Rehab - Red micro bands

Bench Press  5-45, 4-135, 3-155, 2-190, 1-225
      1-250, 5-265 (3+)

Superset:
Angled Football Bar OHP  4-60, 3-75, 2-90, 1-95, 5x5 @ 110, 2x10 @ 95
Multi-Grip Chins  2x6, 4x5, 2x4, 2x3 (Recon Ron Wk 1 x2)

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:27.90 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Not bad for the second relatively heavy (for me) bench day in a row.  Things felt good today.  My shoulders are a little sore (especially my cranky left one) after the OHP but overall I'm liking having them back in my program.  I think I can build my strength back up slowly there and be much better off for it.
« Last Edit: December 03, 2018, 11:52:32 AM by ptreyesgreg »
BBB with FSL is like being a swinger - it's a total lifestyle change for a lot of people. -Wendler

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/