Author Topic: Greg's Lifting Journal  (Read 26239 times)

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #495 on: February 20, 2019, 02:15:14 PM »
6:05 am - Home

This morning I completed 531 BBB Challenge (C36_2B) as follows:

Superset:
4" Block Pulls  3-160, 3-205, 3-245, 3-285, 3-320, 3-360
BBB SSB Squats  5x10 @ 145

Superset:
Decline Situps  5x10
Hypers  5x10 @ 35

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

Workout Duration: 0:36:56.74 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout today.  Block pulls and SSBs both felt good.

I caught the fever from Shane and Trent with their hex/trap bars and purchased one myself from Amazon.  It should be here next Tuesday and I'm looking forward to using it for my BBB deadlift sets.

https://smile.amazon.com/gp/product/B004X167A4

https://www.instagram.com/p/BuG2UCvgGv8/
« Last Edit: February 20, 2019, 02:24:30 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 #496 on: February 22, 2019, 08:52:52 AM »
6:22 pm - Home

Last night I completed 531 BBB Challenge (C36_2C) as follows:

Bench Press  5-115, 5-135, 3-160, 3-190, 3-215, 3-240

Superset:
BBB Swiss Bar Bench Press  5x10 @ 100
Incline DB Rows  5x10 @ 60

Tri-set:
DB Hammer Curls  3x8 @ 35
Triceps Pushdowns  3x10 @ 60
Facepulls  3x15 @ Purple Band (40-80 lbs.)

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

Workout Duration: 0:36:04.48 h:mm:ss.ms (with 1:00 rest between sets)

Good workout last night.  I was a little sore last night from my run with the dogs in the snow earlier in the day.  During the run my dogs were screwing around and pulling on the leash when I got into some black ice and long story short my feet went out from under me and I flew up in the air and came down on my back and my right shoulder (the good shoulder).  I was sore all day but decided to work out and see how it went.  It went well so I'm glad I gave it a go. :)

I bumped weight on curls, pushdowns, and facepulls and all were challenging.  The hammer curls were toughest so I'll stay there for a while and try to work up to 12 reps per set.  On pushdowns I'll work up to 20 reps and facepulls to 25 reps before I bump weights there.

Video before the spill:

https://www.instagram.com/p/BuJebiagIe3/
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 #497 on: February 23, 2019, 05:38:15 PM »
9:27 am - Untamed Strength

This morning I completed 531 BBB Challenge (C36_2D) as follows:

SSB 18" Box Squats  5-115, 5-145, 3-185, 3-205, 3-230, 3-260

BBB Sumo Deadlifts  3-135, 5x10 @ 205

Bench Press  5-115, 3-145, 2-175, 1-205, 3x2 @ 245, 3x1 @ 265
(STronger in 30 Days Week 4)

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

Workout Duration: 0:55:36.57 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today at Untamed Strength.  I finished my squats and BBB deadlifts and still felt good and wanted to make the most of my trip down to Untamed so I went ahead and did my weekly STronger in 30 Days bench work too.  The final 3 singles of bench were supposed to be with the Reactive SlingShot but I did them raw instead and they felt pretty 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 #498 on: February 24, 2019, 03:31:02 PM »
10:07 am - Ironworks Gym
 
This morning I completed STronger in 30 Days (Week 4) as follows:

Warmup DB BP  10-30, 2x10 @ 35, 10-40

**I did main Bench Press Work Yesterday**

Superset:
Incline DB BP  3x10 @ 40
Incline DB Rows  10-60, 2x12 @ 50

Superset:
DB French Press  10-40, 2x15 @ 40
Lat Pulldowns  10-115, 2x12 @ 115

Superset:
Triceps Pushdowns  3x20 @ 70
Seated Cable Rows  3x15 @ 120

Superset:
Facepulls  3x25 @ 60
EZ Curls  10-60 (Arm Blaster), 5-60 (Preacher Curl Bench), 8-60

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

Workout Duration: 0:35:53.71 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout today.  I did the rest of my STronger in 30 Days/Jacked and Tan workout.  I did the primary bench press work yesterday after my squats and deads so today really was a bro split/upper body pump kind of day.  It felt nice to work the chest, back, arms, and shoulders.
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 #499 on: February 26, 2019, 11:54:32 AM »
5:59 am - Home

This morning I completed 531 BBB Challenge (C36_3A) as follows:

Incline BP  5-95, 5-105, 3-120, 5-150, 3-170, 5-190 (1+)

Superset:
BBB Decline Bench Press  5x10 @ 135
TBar Rows  5x10 @ 133

Tri-set:
DB Hammer Curls  3x9 @ 35
KB French Press  3x15 @ 35
DB BOLR  3x15 @ 15

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

Workout Duration: 0:36:05.03 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  On the BBB Challenge I'm not supposed to do + sets but I felt good today so I pushed my final set of Inclines and got 5 reps.  I hit the J-cup on the way up on Rep 1, which got me out of my groove, or I probably could've gone for more.  I had a great back, chest, and arm pump after this workout.  I celebrated by taking the dogs for a chilly walk in a pouring rain storm. :D
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 Dave

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Re: Greg's Lifting Journal
« Reply #500 on: February 26, 2019, 12:01:37 PM »
Whats going on Greg!!! Good to see you still around :)
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring Supremacy 2017 - 275, 235, 430 - 940 total 212 lbs
Spring Supremacy 2018 - 295, 240, 405 - 940 total 196 lbs

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #501 on: February 26, 2019, 01:36:30 PM »
Whats going on Greg!!! Good to see you still around :)

Thanks Dave. :)  Yeah I'm still keeping after it.  Each year I seem to get a little sorer from my workouts but I still love pushing the weights.

I'm curious to see your run of the BBM 12 Week Strength program. I bought the first version of the program and then they sent me the second one for free.  I'm still not real good with RPE based programs so I never gave it a run.  I'll be interested to see how it works for you.  Maybe I'll dust it off and run it too at some point.
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 #502 on: February 27, 2019, 11:53:53 AM »
6:02 am - Home

This morning I completed 531 BBB Challenge (C36_3B) as follows:

SSB 18" Box Squats  5-115, 5-145, 3-175, 5-215, 3-245, 5-275 (1+)

BBB Hex Bar Deadlifts  5x10 @ 205

Superset:
Decline Situps  2x15, 1x20
Wtd. Hypers  2x15 @ 35, 20-35

Bodyweight: 218.2 Pounds (Down 4.0 pounds from 222.2 on 7/9)

Workout Duration: 0:38:32.35 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  I got to use my new hex bar.  I ordered the "Mega" bar which is ~75 Pounds but they sent me the smaller 50 Pound bar instead.  I didn't want to mess with sending it back, so I got them to refund the difference and I'm just going to keep it.  It worked well and I'm happy to have one in my gym now. :)

https://www.instagram.com/p/BuY3nC1gEhQ/
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 #503 on: February 28, 2019, 11:58:34 AM »
6:06 am - Home

This morning I completed 531 BBB Challenge (C36_3C) as follows:

Bench Press  5-115, 5-135, 3-160, 5-205, 3-230, 7-255 (1+)

Superset:
BBB Incline Bench Press  5x10 @ 100
2 Arm DB Rows  5x10 @ 60

Tri-set:
DB Hammer Curls  3x10 @ 35
DB Tate Press  3x10 @ 30
Facepulls  25 @ Purple Band (40-80 lbs.)

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

Workout Duration: 0:39:43..80 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  Bench felt good...shoulder felt much better and I managed to get 7 reps on my 1+ set at 255.  The Rows and then my triset left me with a good bi and tri pump.

https://www.instagram.com/p/BubjdoRAlbY/
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 #504 on: March 02, 2019, 03:25:00 PM »
8:30 am - Untamed Strength

This morning I completed 531 BBB Challenge (C36_3D) as follows:

Deadlifts  3-155, 3-205, 3-245, 3-295, 3-345, 3-385

BBB SSB Squats 18" Box  3-65, 5x10 @ 155

Decline Situps  3x15

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

Workout Duration: 0:42:37.00 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout today at Untamed Strength.  My back and hips have been feeling better so I decided to pull off the floor today instead of using blocks or wagon wheels.  Watching my video my hips are shooting up a bit but aside from that the pulls felt good.

Today was the final workout of Cycle 1 of the BBB 3 Month Challenge.  I'm going to follow through with my plan of alternating between cycles of the BBB Challenge and different 531 programs, so my next workout will be either 531 Concurrent or a 531/Andy Baker 852 combo program I've developed.  After that cycle I'll move on to Cycle 2 of the BBB Challenge.

https://www.instagram.com/p/Bug3kc6gdOx/
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 #505 on: March 04, 2019, 08:45:04 AM »
2:23 pm - Ironworks Gym

Yesterday afternoon I completed Baker Barbell Club 852 (Wk 114 B) as follows:

Bench Press  5-135, 3-160, 3-195, 8-225, 2x8 @ 215

Incline Bench Press  3x8 @ 135

Dips  12, 13, 14, 11 (all at Bodyweight)

EZ Curls  10-50, 2x10 @ 60

Seated DB Curls  2x8 2 20

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

Workout Duration: 0:40:15.69 h:mm:ss.ms (with 1:00 rest between sets)

I'm starting the new 852 Basic Barbell Track on the Baker Barbell Club.  The program didn't drop until 4pm yesterday (and I worked out at 2pm) so I took a guess and started with a guess of what the program would involve.  I guessed pretty well :) but Andy's program starts with Deadlift, so I will repeat this Bench workout later in the week and get on track with the program.  I've Wendlerized the program and am applying percentages from 531 to this program.  That allows me to get some variety but keep going with the same Training Maxes and overall progression that I've been using.

With bench I started a little too heavy.  I got my first 8 reps at 225, but for the next 2 sets I dropped down to 215.  I also added in some optional Biceps work after the main work...the gun show needs some work. :D
« Last Edit: March 04, 2019, 08:52:41 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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #506 on: March 05, 2019, 11:59:36 AM »
6:03 am - Home

This morning I completed Baker Barbell Club 852 (Wk 114 C) as follows:

SSB Squats (18" Bench)  3-45, 3-135, 3-175, 3-205, 3x8 @ 245

Hex Bar Deadlifts  3-155, 3-225, 3x8 @ 265

T Bar Rows  5-125, 3x8 @ 158

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

Workout Duration: 0:39:18.77 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  The squats felt tough which was surprising because I didn't think the weight was too heavy for me.  I have doing Intermittent Fasting (Leangains-style) for the last week so maybe my body is still adjusting to it?  In any case, I got all of my reps and the Hex Bar DL felt 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 #507 on: March 08, 2019, 08:07:00 AM »
6:21 pm - Untamed Strength

This evening I completed Extra Upper Body Workout as follows:

Bench Press  5-135, 3-160, 10 sets of 3 @ 185

Incline DB Bench Press  12-30, 12-35, 12-40

KB French Press  3x10 @ 53 pounds

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

Workout Duration: 0:32:34.15 h:mm:ss.ms (with 1:00 rest between sets)

Good abbreviated workout last night at Untamed Strength.  I had already done the BBT Bench workout this week and I wasn't ready to do the Heavy Deadlift workout yet (I'll do that on Saturday), so I decided to do some extra bench/triceps work.  I did the bench work from Andy's Power Building workout for this week, 10 sets of 3 at 60%, or 185.  That was a lot of sets but felt pretty easy.  By the end of this workout I definitely had a good triceps pump going.

After working out I got a Triple/Triple Protein Style (no bun) from In-N-Out on the way home...to seal my gains of course. :D

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 #508 on: March 10, 2019, 10:12:22 AM »
9:11 am - Untamed Strength

Yesterday morning I completed Baker Barbell Club 852 (Wk 114 A) as follows:

Deadlifts  3-135, 3-225, 2-245, 3-275, 3-315, 3-345, 3-390, 3-315

Multi-Grip Chins  10, 10, 10, 9, 8

Hack Squat Sled  3x6 @ 90

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

Workout Duration: 0:38:32.92 h:mm:ss.ms (with 1:00 rest between sets)

Good workout at Untamed Strength.  I deviated from the BBC workout a little in that I decided not to do 3x8 on deads.  Instead I worked up to a max triple at 390 and then did one backoff triple at 315.  Really this workout was not the BBC workout at all. :D

I realize that I've gotten off my path a little bit with doing the Baker Barbell Club 3 day 852 program.  What I wanted to do was have something with lower reps to push strength some and alternate with the Boring But Big Challenge.  What I did this morning, in a coffee fueled brain storming session, was come up with my own program, based upon some ideas from Wendler and Baker.  It is a 4 Day U/L program that focuses on the Big 3 main lifts and accessories to address my weak areas.  I will start running this tomorrow.

Today I'm going to take the dogs for a trial run.  My back is still sore from yesterday so no kettlebells today.
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 #509 on: March 11, 2019, 01:08:28 PM »
5:56 am - Home

This morning I completed Baker Barbell 5x5 (Wk 1D) as follows:

Airdyne - 3 minutes warmup

Intensity Bench Press  5-135, 3-175, 3-205, 1-235, 10-250 (3+)

Volume OHP  5-45, 3-65, 5x5 @ 80

Std. DB OHP  2x12 @ 20

Superset:
Multi-Grip Chins (Recon Ron Wk. 1)  6, 6, 5, 5, 5, 5, 4, 4, 3, 3
35lb KB Swings (Day 4 - 21 Day Challenge)  9 Rounds of 17 Swings

Total Chins: 46
Total KB Swings: 153

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

Workout Duration: 0:49:38.18 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I decided to start my program over using the Baker Barbell 5x5 (aka 13 week strength program).  I am planning to run this program 4 Days per week instead of Andy's setup with 3 Days.  This will turn it into a 10 week program for me.  I started with workout D as I just deadlifted on Saturday and was not ready to do again.

I'm taking the plunge and reincorporating OHP into my workouts.  Since I injured my infraspinatus back in October I've been unable to do them and while recovering I've replaced them with incline bench.  I think in order to fully recover my shoulder strength I need to get them back in the mix.  I'm starting off really light with them and will slowly build them back up.  I was able to complete my first 5x5 today with no pain.  I did get a good pop where my shoulder meets my left collar bone and I actually felt better after that.

https://www.instagram.com/p/Bu3y8WpgrUb/
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/