Author Topic: Greg's Lifting Journal  (Read 23633 times)

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #555 on: May 22, 2019, 12:12:32 PM »
5:51 am - Home

Today I completed 531 Concurrent Training (C38_1D) as follows:

Shoulder Rehab - Red Bands

(Max Effort Bench Press)
Bench Press  3-135, 3-155, 3-165, 3-185, 3-205, 4-235, 3-260

Superset with:
Upright Rows  5 sets of 8 @ 85
Cross Body DB Hammer Curls  3 sets of 12 @ 35

Triset:
Bench Press (FSL)  4 sets of 8 @ 185
DB BOLR  3 sets of 15 @ 15
BB Curls (w/ Arm Blaster)  3 sets of 10 @ 65

Superset:
KB French Press  5 sets of 10 @ 50
Mulit-Grip Chins  5 sets of 5

Bodyweight: 214.2 Pounds (Down 8.0 pounds from 222.2 on 7/9)

Workout Duration: 0:43:33.82 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  This was my final workout before my meet.  Now it's time for a few days of rest then on to the meet on Saturday. :)
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 #556 on: May 26, 2019, 07:15:27 PM »
Yesterday at Ironworks Gym in Grass Valley I completed in a USPA Powerlifting meet.  I still can't squat with a straight power bar so I did the push/pull option.

I went 3/3 in Bench with successful lifts at 303.1 lbs, 308.6 lbs, and 314.2 lbs (shown in video).

https://www.instagram.com/p/Bx5fYv4AIUN/

I went 3/3 in Deadlifts too, with lifts at 435.4 lbs, 446.4 lbs, and 451.9 lbs (shown in video).

https://www.instagram.com/p/Bx5pPB7A0Ow/

It was a great meet and it felt like I had more in the tank on both bench and deads.  The gym is having another meet in October so I'll probably shoot to compete again then.  Maybe I'll even do squats then...we'll see. :)

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

6:54m - Home

Today I completed 531 Concurrent Training (C38_2A) as follows:

Shoulder Rehab - Red Micro Bands

(Dynamic Effort)
Decline Bench Press  5-115, 5-135, 3 sets of 8 @ 155
Tri-set w/
DB BOLR  5 sets of 10 @ 15
V-Grip TBar Rows  5-105, 5-121, 5-143, 5-163, 5-184

(Dynamic Effort)
Decline Bench Press  5 sets of 8 @ 155 (In total did 8x8 @ 155)
Tri-set w/
DB Side Lat Raise  5 sets of 10 @ 15
V-Grip TBar Rows  3 sets of 8 @ 143 (FSL Sets)

Superset:
Football Bar Incline Bench Press (70 Degrees)  2 sets of 6 @ 135, 3 sets of 5 @ 135
Upright Rows  5 sets of 10 @ 95

DB Tate Press  4 sets of 15 @ 30

Bodyweight: 214.6 Pounds (Down 11.4 pounds from 222.2 on 7/9)

Workout Duration: 0:54:13.55 h:mm:ss.ms (with 1:00 rest between sets)

No rest for the wicked so I was back in the gym this morning, keeping on keeping on.  The decline bench felt good today and all of the accessory work gave me a good upper body pump.  I'm doing incline bench with a steep incline for my press accessory work to give my shoulders some more work.  I figure I'll keep increasing the incline over time and gradually move back to OHP at some point if the shoulder holds 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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #557 on: May 27, 2019, 02:35:09 PM »
7:10 am - Home

This morning I completed 531 Concurrent Training (C38_2B) as follows:

(Max Effort)
Sumo Deadlifts  3-155, 3-190, 3-225, 3-265, 3-301, 3-340, 3-291

(Dynamic Effort)
SSB Squats (to 14" Box)  3-60, 3-150, 8 sets of 3 @ 200

Trap Bar Shrugs  5-135, 5-155, 5-185, 5-205, 3 sets of 5 @ 230

Superset:
Decline Situps 5 sets of 12
Wtd. Hypers  5 sets of 12 @ 70

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

Workout Duration: 0:54:42.16 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  The sumos were feeling heavy by my set at 340 so I skipped my joker set for the day and did one back off set at 291.  I added in trap bar shrugs today which felt like a great addition.

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

After lifting I took my dogs for a trail run at Providence Mine in Nevada City.  We ran 4.14 miles in 58m:26s, climbed 242 ft to a max elevation of 2646 ft, and burned 709 kcal.  It was a good run and it felt good to be back out on the trails. :)

https://www.instagram.com/p/Bx-Us7EgBwK/
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 #558 on: May 29, 2019, 01:35:19 PM »
5:42 am - Home

Today I completed 531 Concurrent Training (C38_2C) as follows:

Shoulder Rehab - Red Bands

(Max Effort Bench Press)
Bench Press  5-135, 5-145, 5-165, 5-195, 5-220
Superset with:
DB BOLR  5 sets of 10 @ 15

(Max Effort Bench Press) Continued
3-250, 3-270, 3-250, 3-250
Superset with:
Upright Rows  5 sets of 10 @ 97.5

Superset:
Bench Press (FSL Sets)  4 sets of 8 @ 195
Cross Body DB Hammer Curls  3 sets of 13 @ 30

BB Curls (w/ Arm Blaster)  3 sets of 10 @ 69.5

Superset:
KB French Press  5 sets of 10 @ 50
Mulit-Grip Chins  6, 4 sets of 5

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

Workout Duration: 0:52:23.13 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout today.  My left pec is still a little sore from the Sheiko work and my left shoulder was barking a little too but I managed to get some good bench sets in.  I'm loving the accessories I've got going right now and the back, bis and tris all get a great pump from it.  I think I'll make some good progress over the next several cycles.

I'm working hard to dial in my diet for the next month.  Right now I'm doing Atkins Induction Phase for a few weeks and then I'll switch to Green Faces for a few weeks.  The goal is to work off the weight I put on going into my meet and try to get down to 185.  I'm planning to do a multi-day trail run with a backpack up in the mountains in the early July time frame and I want to lean up as much as possible ahead of that to make the running easier.

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

After lifting I took the dogs for a walk with my 40 Pound weight vest on around my block.  We walked 1.47 miles in 34m:24s, climbed a total of 69 ft to a max elevation of 2395 ft, and burned 381 kcal.
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 #559 on: May 30, 2019, 02:01:45 PM »
5:54 am - Home

This morning I completed 531 Concurrent Training (C38_2D) as follows:

(Max Effort)
Bison Bar Squats  3-135, 3-155, 3-175, 3-200, 3-230, 3-255, 3-280

Bison Bar Squats FSL Sets  3 sets of 3 @ 200

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-225, 5 sets of 3 @ 265

Superset:
Wtd. Hypers  5 sets of 10 @ 70
Lying Leg Raises  5 sets of 10

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

Workout Duration: 0:51:04.32 h:mm:ss.ms (with 1:00 rest between sets)

Pretty good workout this  morning despite feeling sluggish.  The power was out at my house this morning so that meant no coffee.  The lack of caffeine combined with working out in a darkish garage led to a less than optimal workout but I still managed to get my work in.  On my FSL sets I only did 3x3 instead of the 3x5 I planned on but I'm OK with that. :)
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 #560 on: June 01, 2019, 11:50:08 AM »
6:09 am - Home

This morning I completed 531 Concurrent Training (C38_3A) as follows:

(Max Effort)
Sumo Deadlifts  3-135, 3-225, 3-280, 2-320, 2-355, 1-375, 3-315

(Dynamic Effort)
SSB Squats (to 14" Box)  3-60, 3-150, 6 sets of 6 @ 165
Superset with:
Trap Bar Shrugs  5-135, 5-155, 5-190, 5-225, 3 sets of 5 @ 245

Superset:
Decline Situps 5 sets of 13
Wtd. Hypers  5 sets of 13 @ 70

Bodyweight: 217.4 Pounds (Down 4.8 pounds from 222.2 on 7/9)

Workout Duration: 0:49:56.35 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I switched the order of my workouts and did Deadlifts and SSB Squats today.  I will go for a long trail run tomorrow and do upper body then as well.

Yesterday I drove out to the coast with my wife for the day.  We have been restricting our diets to match my son's diet and make it easier for him.  He wasn't with us on this trip so I had a cheat day. :D  It was one heck of a cheat day too...I had a cinnmon roll for breakfast, a Pan au Chocolat for snack, and a pepperoni pizza for dinner.  When all was said and done I gained 6.2 pounds yesterday.  I used those extra calories to fuel my workout this morning so it was all good.

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

After lifting I took the dogs on a walk around the block wearing my 40 Pound weight vest.  We walked 1.32 miles in 30m:00s, climbed a total of 67 ft to a max elevation of 2411 ft, and burned an estimated 332kcal.
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 #561 on: June 03, 2019, 08:49:47 AM »
Yesterday morning at 7:26am I took the dogs running on the Tech Trail in Nevada City.  We ran 4.37mi in 1h:02m:40s, climbed a total of 200ft to a max elevation of 2680ft, and burned an estimated 743 kcal.  It was a good run and a great way to start the day.

https://www.instagram.com/p/ByNm2AHA5sd/

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

10:42am - Home

Today I completed 531 Concurrent Training (C38_3B) as follows:

Shoulder Rehab - Red Micro Bands

(Dynamic Effort)
Decline Bench Press  5-135, 5-145, 6 sets of 6 @ 165
Tri-set w/
DB BOLR  6 sets of 10 @ 15
DB Side Lat Raise  6 sets of 8 @ 15

Superset:
Football Bar Incline Bench Press (70 Degrees)  5 sets of 5 @ 125
V-Grip TBar Rows  5-103, 5-123, 5-150, 5-172, 5-194

Supserset:
BB OHP  3 sets of 7 @ 85
V-Grip TBar Rows  3 sets of 8 @ 150 (FSL Sets)

Superset:
Upright Rows  4 sets of 10 @ 99
Triceps Pressdowns  4 sets of 15 @ 55

Tri-set:
DB Cross Body Hammer Curls  2 sets of 8 @ 35, 2 sets of 10 @ 35
KB French Press  2 sets of 8 @ 50, 2 sets of 10 @ 50
BB Curls (w/ Arm Blaster)  2 sets of 8 @ 75, 2 sets of 10 @ 75

Bodyweight: 212.4 Pounds (Down 9.8 pounds from 222.2 on 7/9)

Workout Duration: 1:36:49.97 h:mm:ss.ms (with 1:00 rest between sets)

Awesome long workout.  I hit more exercises than usual.  The only thing I didn't do was my DB IBP but I just didn't have any more energy.  I debated doing them in place of the Football Bar IBP but I decided to finish the cycle out with those.  I'll probably sub the DBs in next cycle.

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

After lifting I mowed the yard.  Just out of curiosity I turned on my fitness tracker to see how much walking that involves.  I started at 1:36pm and it was feeling pretty warm and humid.  I wound up walking 1.65mi in 1h:53m:17s, climbed a total of 33ft to a max elevation of 2410ft, and burned an estimated 1255 kcal.  I actually started to feel kind of bad by the end of that and had to stop before I got to the back yard.  I put the lawnmower away and went inside and took a cold shower and sat down in my recliner.  That pissed my wife off and she wondered out loud if I would've been able to mow the whole yard if I wouldn't have done a workout beforehand.  I replied that is just one of those mysteries of life that I guess we'll never know the answer to...that reply didn't help matters. :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 #562 on: June 04, 2019, 12:59:56 PM »
5:47 am - Home

This morning I completed 531 Concurrent Training (C38_3C) as follows:

(Max Effort)
Bison Bar Squats  3-135, 3-155, 3-175, 3-225, 3-245, 3-270, 3-285
Bison Bar Squats FSL Sets  3 sets of 5 @ 225

Superset With:
Band Facepulls (Purple Band)  10 sets of 15

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-225, 5 sets of 3 @ 280

Superset:
Lying Leg Raises  5 sets of 12
Wtd. Hypers  5 sets of 12 @ 70

Bodyweight: 212.4 Pounds (Down 9.8 pounds from 222.2 on 7/9)

Workout Duration: 0:56:53.17 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  My knees were a little stiff for the first couple of sets (sounded like Snap, Crackle, and Pop) but then felt good by the end of the workout.  Squat strength definitely feels like it's on the rise.  I might do one more cycle with the Bison Bar then try to move back to my power bar.

I planned my next year of training out and I'm excited about that.  It's looking like this:

3 more cycles of 531 Concurrent
2 cycles of 531 Building the Monolith
7-9 weeks of Sheiko
Meet in October
4 cycles of 531 Full Body 3 Day #3
1 cycle of 531 Mass/Powerbuilding
4 cycles of 531 One Exercise Multiple Sets
  (http://ditillo2.blogspot.com/2009/03/tried-and-true-workouts-c-s-sloan.html)


https://www.instagram.com/p/BySiPY7AXeU/
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 #563 on: June 05, 2019, 07:31:45 PM »
5:48 am - Home

Today I completed 531 Concurrent Training (C38_3D) as follows:

Shoulder Rehab - Red Bands

(Max Effort Bench Press)
Bench Press  5-115, 5-140, 5-165, 5-210, 5-235
Superset with:
DB BOLR  5 sets of 12 @ 15

(Max Effort Bench Press) Continued
2-260, 3-275, 2-260, 2-260
Superset with:
Upright Rows  4 sets of 10 @ 100

Superset:
Bench Press (FSL Sets)  3 sets of 8 @ 210
Cross Body DB Hammer Curls  3 sets of 10 @ 35

Tri-set:
Mulit-Grip Chins  6, 6, 3 sets of 5
KB French Press  5 sets of 10 @ 50
BB Curls (w/ Arm Blaster)  2 sets of 8 @ 80, 2 sets of 6 @ 80, 10-80

Bodyweight: 213.8 Pounds (Down 8.4 pounds from 222.2 on 7/9)

Workout Duration: 0:48:54.77 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today to wrap up this cycle of 531.  I'm really happy with the layout of this Concurrent program and I'm going to stick with it for at last 3 more cycles.  I think it'll lead to some great gains.
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 #564 on: June 07, 2019, 11:49:47 AM »
5:18 am - Home

This morning I completed 531 Concurrent Training (C39_1A) as follows:

(Max Effort)
Sumo Deadlifts  3-155, 3-195, 3-245, 3-250, 3-290, 3-335, 1-365, 3x3 @ 250 (FSL)

(Dynamic Effort)
SSB Squats (to 18" Bench)  3-60, 10x10 @ 150
Superset with:
Trap Bar Shrugs  5-135, 5-155, 5-175, 5-195, 3 sets of 5 @ 220, 2 sets of 10 @ 195, 10-175

Superset:
Decline Situps 3 sets of 15
Wtd. Hypers  3 sets of 15 @ 70

Bodyweight: 211.6 Pounds (Down 5.8 pounds from 217.4 on 6/7)

Workout Duration: 0:54:01.50 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  On my Dynamic Effort days on bench I've been modifying Wendler's plan to match a rep scheme mentioned by Louie Simmons in an article on his website, 10x10, 8x8, and 6x6:

https://www.westside-barbell.com/blogs/october-2017-articles/speed-bench-workout

I've been enjoying the results on bench so I decided to use it for squats too.  Today's 10x10 session went pretty well.  I kept the reps quick and explosive.  I also supersetted them with trap bar shrugs.  By the end of those sets I was really dripping sweat. :)
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 #565 on: June 09, 2019, 08:59:52 AM »
6:26am - Home

Yesterday morning I completed 531 Concurrent Training (C39_1B) as follows:

(Dynamic Effort)
Decline Bench Press  5-135, 10x10 @ 145 (last 5 sets added 20 pounds of chains)
Superset w/
DB BOLR  5 sets of 10 @ 15
DB Side Lat Raise  5 sets of 10 @ 15

Superset:
V-Grip TBar Rows  5-105, 5-125, 5-135, 5-157
DB Incline BP  4 sets of 12 @ 45

Superset:
V-Grip TBar Rows (cont.)  5-179, 3 sets of 8 @ 135 (FSL Sets)
DB Cross Body Hammer Curls  2 sets of 10 @ 35, 2 sets of 8 @ 35

Supserset:
KB French Press  4 sets of 12 @ 50
BB Curls (w/ Arm Blaster)  3 sets of 10 @ 75, 1 sets of 8 @ 75

Bodyweight: 210.8 Pounds (Down 6.6 pounds from 217.4 on 6/7)

Workout Duration: 0:55:45.01 h:mm:ss.ms (with 1:00 rest between sets)

Great workout.  I didn't go for as long as the previous weekend.  This time I saved some energy for my 4 hours of yardio after the workout. :D

This was a good mix of chest, back, and biceps work and by the end of the it I had a huge pump in the biceps.
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 #566 on: June 10, 2019, 11:53:23 AM »
5:51 am - Home

This morning I completed 531 Concurrent Training (C39_1C) as follows:

Shoulder Rehab - Red Bands

(Max Effort)
Bison Bar Squats  3-135, 3-155, 3-175, 3-195, 3-225, 3-250, 3-280
Bison Bar Squats SSL Sets  3 sets of 3 @ 225

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-225, 5 sets of 3 @ 255

Superset:
Lying Leg Raises  3 sets of 15
Wtd. Hypers  3 sets of 15 @ 70

Bodyweight: 212.0 Pounds (Down 5.4 pounds from 217.4 on 6/7)

Workout Duration: 0:41:19.91 h:mm:ss.ms (with 1:00 rest between sets)

Great workout this morning.  It was short and sweet with no extras.
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 #567 on: June 11, 2019, 11:57:14 AM »
6:01 am - Home

Today I completed 531 Concurrent Training (C39_1D) as follows:

Shoulder Rehab - Red Bands

(Max Effort Bench Press)
Bench Press  3-135, 3-155, 3-175, 3-185, 3-210, 4-240, 3-265, 2 sets of 4 @ 240
Superset with:
Band Facepulls (Purple Band)  9 sets of 15

Superset:
Bench Press (FSL Sets)  3 sets of 8 @ 185
DB Flyes  3 sets of 12 @ 15

Superset:
OHP  4 sets of 10 @ 85
Mulit-Grip Chins  4 sets of 6

Tri-set:
Dips  10, 10, 8
Triceps Pushdowns  20-55, 15-55, 12-55
Pushups  10, 10, 5

Bodyweight: 213.2 Pounds (Down 4.2 pounds from 217.4 on 6/7)

Workout Duration: 0:47:50.64 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I decided to start trying to use the accessory work from "531 and Bodybuilding" in combination with the Concurrent program I'm running.  They mix very well together.

This workout really blasted my tris.  By the final tri-set my tris were shaking and twitching such that it was hard to do any dips and pushups.  It definitely should be effective.

https://jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding
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 #568 on: June 13, 2019, 12:16:09 PM »
5:57am - Home

This morning I completed 531 Concurrent Training (C39_2A) as follows:

(Dynamic Effort)
Decline Bench Press  5-135, 8x8 @ 160 (last 4 sets added 20 pounds of chains)
Superset w/
DB BOLR  4 sets of 10 @ 15
DB Side Lat Raise  4 sets of 10 @ 15

Superset:
V-Grip TBar Rows  5-105, 5-127, 5-147, 5-169, 5-187, 3 sets of 8 @ 147 (FSL Sets)
OHP  5-55, 5-70, 3-85, 3-95, 3-110, 3-125, 15-95 (FSL)

Supserset:
BB Curls (w/ Arm Blaster)  5 sets of 10 @ 65
DB OHP  5 sets of 10 @ 20

Bodyweight: 213.8 Pounds (Down 3.6 pounds from 217.4 on 6/7)

Workout Duration: 0:53:21.29 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout this morning.  I'm playing around with my accessory work some and am kind of going back and forth between the "531 and Bodybuilding" program and the "Off Season Mass" program fro 531 for Powerlifting.  These two programs have similar accessory layouts and both fit in to the 531 Concurrent plan, so I'm trying them both out to see which my body responds best to.
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 #569 on: June 14, 2019, 12:52:44 PM »
5:17 am - Home

This morning I completed 531 Concurrent Training (C39_2B) as follows:

(Max Effort)
Sumo Deadlifts  3-155, 3-195, 3-230, 3-275, 3-290, 3-315, 3-345, 3-375, 3-315

(Dynamic Effort)
SSB Squats (to 18" Bench)  8x8 @ 160 (Last 4 sets with 20 Pounds of chains added)
Superset with:
Trap Bar Shrugs  5-135, 5-155, 5-185, 5-210, 3 sets of 5 @ 235

Superset:
Decline Situps 3 sets of 15
Wtd. Hypers  3 sets of 15 @ 70

Bodyweight: 211.8 Pounds (Down 5.6 pounds from 217.4 on 6/7)

Workout Duration: 0:48:21.55 h:mm:ss.ms (with 1:00 rest between sets)

Good short but tough workout today.  I incorporated chains for the last 4 sets of 8x8 on the SSB Box Squats.  That felt good and feels like it's really helping my be more explosive out of the hole.  I had to get to work early today so I had to keep the workout short with no extras.
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/