Author Topic: Greg's Lifting Journal  (Read 21856 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #510 on: March 12, 2019, 12:12:00 PM »
6:00 am - Home

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

Bison Bar Squats  3-45, 3-135, 3-175, 2-225, 5-265 (3+)

Trap Bar DL  3-135, 3-225, 5x5 @ 305

TBar Rows  10-135, 10-146, 10-157, 10-146, 10-135

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

Workout Duration: 0:39:49.62 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout today.  Today I kept it simple and kept to the core 3 exercises without adding any other accessory work.
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 ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #511 on: March 14, 2019, 07:31:51 PM »
7:26 am - Untamed Strength

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

Volume Bench Press  3-45, 3-135, 3-165, 3-195, 5x5 @ 210

Superset:
Intensity OHP  3-45, 3-65, 3-75, 3-85, 8-95 (3+)
Dips  4x8

Superset:
KB French Press  3x12 @ 53
DB Cross Body Hammer Curls  12-20, 12-25, 12-30

DB Hammer Curls  2x12 @ 25, 15-25

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

Workout Duration: 0:41:25.33 h:mm:ss.ms (with 1:00 rest between sets)

Great workout this morning at Untamed Strength.  I had to take the day off to take my son to a Doctor's appointment near Sacramento so I went ahead and hit up Alan's gym while I was down there.  The OHP are still feeling good.  They feel light but I think it's bes to keep them that way and take it easy while I'm getting my shoulders used to them again.

I finished up with some arm work, including some Cross Body hammer curls.  I saw them in a "MountainDog" video on YouTube and they sure felt good.  I think I'll keep them in the mix. :)
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 ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #512 on: March 16, 2019, 04:13:43 PM »
8:20 am - Untamed Strength

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

Intensity Deadlifts  3-135, 3-225, 3-275, 3-315, 3-365

Superset:
Volume SSB Squats (18" Box)  3-65, 3-135, 3-185, 5x5 @ 225
Multi-Grip Chins  6x7, 1x8

KB Swings  3x20 @ 44 Pounds

Bodyweight: 209.8 Pounds (Down 12.4 pounds from 222.2 on 7/9)

Workout Duration: 0:47:30.11 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout at Untamed Strength this morning.  The deads felt good but I was feeling a little beat up so I didn't push my last set for any + reps.  I got the called for 3 and stopped there.

https://www.instagram.com/p/BvEz0S3gsYa/
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 ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #513 on: March 18, 2019, 11:57:04 AM »
6:01 am - Home

This morning I completed Baker Barbell 5x5 (Wk 2A) as follows:

Intensity Bench Press  3-135, 3-175, 3-205, 3-235, 9-265 (2+)

Volume Fat Bar OHP  5-45, 5-65, 5x5 @ 85

Incline DB BP  15-35, 2x15 @ 40

Superset:
Incline DB Tate Press  3x10 @ 30
DB Cross Body Hammer Curls  8-35, 7-35, 10-30

Bodyweight: 210.4 Pounds (Down 11.8 pounds from 222.2 on 7/9)

Workout Duration: 0:46:10.71 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I managed to get 9 reps on my 2+ set so that set a good tone to the workout. :)  I intended to do chins today, too, but forgot about it until I was doing my post-workout walk with the dogs.  Oh well I'll do them next time.

https://www.instagram.com/p/BvJrGRJAJfa/
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 ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #514 on: March 19, 2019, 12:37:51 PM »
5:55 am - Home

This morning I completed Baker Barbell 5x5 (Wk 2B) as follows:

Intensity Bison Bar Squats  3-45, 3-135, 3-175, 3-225, 1-255, 3-280 (2+)

Volume Trap Bar DL  3-135, 3-225, 5x5 @ 315

Supserset:
T-Bar Rows  5x8 @ 145
Weighted Hypers  5x8 @ 50

Bodyweight: 209.4 Pounds (Down 12.8 pounds from 222.2 on 7/9)

Workout Duration: 0:47:34.47 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I used the Bison Bar for squats today as I'm trying to slowly migrate back towards being able to use a power bar for squats.  Since I injured my shoulder I've mainly been using the SSB.  Things felt good.  I got a little out of my groove on rep 3 at 280 so I stopped there instead of pushing for more reps.

Trap Bar deads felt great today.  My strength is increasing there.

https://www.instagram.com/p/BvMRIqKgEk2/
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/

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Re: Greg's Lifting Journal
« Reply #515 on: March 22, 2019, 08:57:19 AM »
6:11 am - Home

Wednesday morning I completed 21 Day Kettlebell Challenge (Day 7) as follows:

Airdyne Bike Warmup - 3 minutes

Circuit 5 Rounds (50 lb KB Swings):
Round 1 - 17 swings, 7 Chins
Round 2 - 17 swings, 6 Chins
Round 3 - 17 swings, 5 Chins
Round 4 - 17 swings, 4 Chins
Round 5 - 17 swings, 4 Chins
Total Time: 0:6:59.56 h:mm:ss.ms
Total Swings: 85
Total Chins: 26

Airdyne Bike Cool Down - 3 minutes

Bodyweight: 209.8 Pounds (Down 12.4 pounds from 222.2 on 7/9)

Workout Duration: 0:17:57.19 h:mm:ss.ms (with 1:00 rest between sets)

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

4:49 pm - Ironworks Gym Grass Valley

Last night I completed Baker Barbell 5x5 (Wk 2C) as follows:

Volume Bench Press  5-45, 3-135, 3-185, 5x5 @ 215

Intensity OHP  5-45, 5-70, 5-90, 8-100 (2+)

Dips  12, 10, 8, 6, 8, 6

DB French Press  15-40, 2x12 @ 50

DB Cross Body Hammer Curls  10-30, 9-30, 8-30

Bodyweight: 207.2 Pounds (Down 15 pounds from 222.2 on 7/9)

Workout Duration: 0:44:59.80 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout last night.  Bench felt pretty good although my left shoulder has been a little sore.   OHP felt good too so that's definitely a positive.
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/

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Re: Greg's Lifting Journal
« Reply #516 on: March 23, 2019, 12:57:24 PM »
7:09 am - Home

This morning I completed Baker Barbell 5x5 (Wk 2D) as follows:

Intensity Deadlifts  3-135, 3-205, 3-245, 3-295, 3-335, 3-385 (2+)

Volume SSB Squats (16" Box)  3-45, 3-135, 3-185, 5-230, 3-230, 3x5 @ 225, 5-190

Superset:
Weighted Hypers  5x10 @ 50
Multi-Grip Chins (Recon Ron Wk 2) 7, 6, 5, 4, 4

Bodyweight: 208.6 Pounds (Down 13.6 pounds from 222.2 on 7/9)

Workout Duration: 0:53:13.69 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I stayed home, which has become a rarity on Saturdays and enjoyed lifting here for a change.  I love Untamed, but there's something really satisfying about knocking out a good workout at home.

Everything felt tough today for some reason.  The deads felt a little heavy and the SSB Squats felt very heavy.  I actually dropped my squats down 5 pounds on set 3 of the 5x5.

https://www.instagram.com/p/BvWtJFsgOoO/
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 ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #517 on: March 25, 2019, 02:34:07 PM »
Sunday morning I took the dogs for a run at Providence Mine in Nevada City.  We ran 7.03 miles in 1h:49m:28s, climbed a total of 280 ft to a max elevation of 2673 ft and burned 1,139 kcal.  It was a good run but was looooong and sloooow. :D


https://www.instagram.com/p/BvZi-HpAeKa/

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

1:08 pm - Ironworks Gym Grass Valley

Sunday afternoon I completed a supplemental Back Workout as follows:

Lat Pulldowns  10-115, 10-130, 10-145, 10-130

Low Cable Rows  12-120, 12-135, 12-150

Hammer Strength Iso Lateral Rows  15-50, 15-70, 15-120

T-Bar Rows  4x10 @ 135

Upright Rows  12-60, 2x12 @ 70

Bodyweight: 208.6 Pounds (Down 13.6 pounds from 222.2 on 7/9)

Workout Duration: 0:29:55.24 h:mm:ss.ms (with 1:00 rest between sets)

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

6:17 am - Home

This morning I completed Baker Barbell 5x5 (Wk 3A) as follows:

Intensity Bench Press  3-45, 2-135, 2-185, 2-225, 1-265, 5-280 (1+)

Superset:
Volume Incline BP  5x5 @ 140
Volume Football Bar OHP  5x5 @ 85

Superset:
Std. DB OHP  3x12 @ 30
EZ Curls  3x10 @ 65

Bodyweight: 209.4 Pounds (Down 12.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:45.28 h:mm:ss.ms (with 1:00 rest between sets)

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

Very good workout today.  I really hit things hard yesterday and woke up sore and tired today.  Once I got out to the garage things felt good though.  On bench I managed to get 5 reps at 280 which was nice.

I was all set to give up the OHP but decided to try one last week with the football bar. So far so good as that didn't seem to cause any new pain.

After working out I went to my doctor to have my shoulder checked out.  He diagnosed it as tendonitis of my rotator cuff (infraspinatus) and prescribed physical therapy for me.  Hopefully that will take care of it and heal it up.
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 ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #518 on: March 26, 2019, 12:34:02 PM »
6:06 am - Home

This morning I completed Baker Barbell 5x5 (Wk 3B) as follows:

Intensity SSB Squats 18" Bench  3-45, 3-135, 3-185, 3-225, 2-265, 3-295 (1+)

Volume Trap Bar DL  3-135, 3-225, 5x5 @ 320

Supserset:
T-Bar Rows  4x9 @ 145
Weighted Hypers  4x10 @ 50

Bodyweight: 209.4 Pounds (Down 12.8 pounds from 222.2 on 7/9)

Workout Duration: 0:47:41.57 h:mm:ss.ms (with 1:00 rest between sets)

Great workout this morning.  I woke up sore from my run on Sunday so I briefly thought about postponing this workout.  Once I had a few cups of coffee I was ready to go.  It wound up feeling good so I'm glad I did it.

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

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Re: Greg's Lifting Journal
« Reply #519 on: March 26, 2019, 07:25:34 PM »

Workout Duration: 0:47:41.57 h:mm:ss.ms (with 1:00 rest between sets)



Finally! All these journals lacking microseconds really get annoying to read.  :P ;D
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #520 on: March 31, 2019, 09:31:50 AM »
Finally! All these journals lacking microseconds really get annoying to read.  :P ;D

Hah!  I'm nothing if not precise...and a little compulsive! :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/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #521 on: March 31, 2019, 09:32:02 AM »
4:43 pm - Ironworks Gym Grass Valley

Thursday night I completed Baker Barbell 5x5 (Wk 3C) as follows:

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

Intensity Incline BP  3-115, 3-165, 5-180 (1+)

Dips  3x10

Triceps Push Downs  20-70, 20-80, 20-90

DB Cross Body Hammer Curls  3x10 @ 30

Bodyweight: 209.4 Pounds (Down 12.8 pounds from 222.2 on 7/9)

Workout Duration: 0:47:10.26 h:mm:ss.ms (with 1:00 rest between sets)


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


8:25 am - Untamed Strength

Saturday morning I completed Baker Barbell 5x5 (Wk 3D) as follows:

Intensity 3" Block Pulls  3-135, 3-225, 3-275, 1-315, 1-365, 1-405 (1+)

Volume Duffalo Bar Squats  3-55, 3-145, 3-195, 2x3 @ 235

45 deg Weighted Hypers  2x8 @ 44, 2x10 @ 44 

Bodyweight: 208.4 Pounds (Down 13.8 pounds from 222.2 on 7/9)

Workout Duration: 0:48:02.62 h:mm:ss.ms (with 1:00 rest between sets)

Tough workout yesterday at Untamed Strength.  My low back felt sore from the time I woke up all the way through my workout.  I managed to work up to a heavy single at 405 but didn't get any + reps.  That's OK...some days you just have to go with the minimum required reps.  On the squats my low back was really barking so I called it at two sets of 3 instead of the 5x5 I had planned.

https://www.instagram.com/p/Bvo31oXgT7P/
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 ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #522 on: April 01, 2019, 08:33:34 AM »
Yesterday morning I took the dogs for a trail run at Providence Mine in Nevada City.  We ran 7.1 miles in 1h:46m:06s, climbed a total of 439 ft to a max elevation of 2680 ft, and burned 1,182 kcal.  It was a nice sunny day and the run felt pretty good.  Originally I planned to do 9 miles but at 7 the dogs were pretty tired.  I might have to leave them behind next week but they always looked so tortured when I do that...I'm a sucker with a soft heart so I usually bring them along. :D

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

1:21 pm - Home

Yesterday afternoon I completed 531 BBB Challenge (C38_1A) as follows:

Incline BP  5-45, 5-95, 5-105, 3-120, 5-135, 5-150, 5-170

BBB Decline Bench Press  5x10 @ 165

Multi-Grip Chins  5x8

Tri-set:
EZ Curls  3x10 @ 65
Triceps Push Downs  3x10 @ 72
DB BOLR  3x10 @ 15

Bodyweight: 208.4 Pounds (Down 13.8 pounds from 222.2 on 7/9)

Workout Duration: 0:43:55.53 h:mm:ss.ms (with 1:00 rest between sets)

Great workout yesterday.  I was gassed after the run but once I got to lifting everything felt good.  My wife and mother in law bought some plants they want to place around the yard, so dfter working out I had to dig 5 holes.  No rest for the wicked I guess.

I was all set to tackle the next few cycles of the BBB Challenge but last night I saw a message from my local gym (Ironworks) on Instagram.  They are hosting a powerlifting meet on 5/25.  In previous years I've always had a scheduling conflict with their meets and haven't been able to support them.  This year there is no conflict so I decided to go for it and do a push/pull.  As part of that I'm going to delay the BBB Challenge and start either Wendler's Concurrent/Conjugate program or a 3-Day Strength program from his Forever book.  I'm leaing towards the 3-Day with a 4th day of Mark Bell's STronger in 30 Days bench program.  We shall see.
« Last Edit: April 01, 2019, 08:36:24 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/

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Re: Greg's Lifting Journal
« Reply #523 on: April 02, 2019, 02:36:12 PM »
5:57 am - Home

This morning I completed 531 3 Day Full Body #3 (C38_1A) as follows:

Bison Bar Squats  3-45, 3-135, 3-175, 5x5 @ 205 (SSL)

Bench Press  3-135, 3-155, 3-175, 3-195, 3-225, 3x4 @ 250, 10-225 (SSL AMRAP)

Superset:
Multi-Grip Chins  3x10
DB OHP  3x10 @ 35

Superset:
DB Incline Rows  3x8 @ 55
Weighted Hypers  3x10 @ 50

Bodyweight: 206.6 Pounds (Down 15.6 pounds from 222.2 on 7/9)

Workout Duration: 0:49:08.02 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  This was my first workout using the 3 Day Full Body #3 workout from the Forever book.  I lowered my squat Training Max down to 270 to start this new program.  I really want to focus on my form so the lighter weight will help.  I increased the TMs for my other lifts as usual.
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/

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Re: Greg's Lifting Journal
« Reply #524 on: April 04, 2019, 12:25:55 PM »
6:00 am - Home

This morning I completed 531 3 Day Full Body #3 (C38_1B) as follows:

Superset:
4" Block Pulls  3-135, 3-225, 3-255, 3-275, 3-315, 3x4 @ 355
Bison Bar Squats  3-45, 3-135, 5x5 @ 175 (FSL)

Superset:
Bench Press  3-135, 3-175, 3-205, 5x5 @ 225 (SSL)
DB BOLR  4x10 @ 15

Superset:
Triceps Push Downs  3x15 @ 55
Decline Situps  2x12

Bodyweight: 205.4 Pounds (Down 16.8 pounds from 222.2 on 7/9)

Workout Duration: 0:58:20.48 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  My left hammy was sore on my first set of deads, so I was nervous doing my first set of squats in that superset but the squats actually loosened it up so that was good.  My left shoulder was pretty sore from my Physical Therapy visit yesterday but bench felt pretty good overall.

https://www.instagram.com/p/Bv1f0Mhgi7s/
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/