Author Topic: Greg's Lifting Journal  (Read 24698 times)

Offline ptreyesgreg

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #570 on: June 17, 2019, 02:07:04 PM »
On Saturday morning I went for a trail run on the Pioneer Trail outside of Nevada City with the dogs.  We ran 5.01 miles in 1h:10m:55s.  We climbed a total of 239 ft to a max elevation of 3994 ft and burned an estimated 857 kcal.

https://www.instagram.com/p/Byu_nf6gT4T/

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

6:49 am - Home

Sunday I completed 531 Concurrent Training (C39_2C) as follows:

Shoulder Rehab - Red Bands

(Max Effort)
Bench Press  5-135, 5-155, 5-175, 3-205, 3-225
Superset with:
DB BOLR  5 sets of 10 @ 15

(Max Effort) Continued
Bench Press  3-255, 3-275, 2 sets of 3 @ 255
Superset with:
Upright Rows  4 sets of 8 @ 105

Superset:
Bench Press (FSL Sets)  3 sets of 8 @ 205
DB Hammer Curls  3 sets of 10 @ 30

Superset:
Incline DB BP  10-45, 10-45, 20-45
Incline DB Rows (Chest Supported)  12-60, 12-60, 15-60

Superset:
Dips  10, 10, 10
Barbell Curls  3 sets of 10 @ 65

Superset:
Triceps Pushdowns  3 sets of 20 @ 50
EZ Bar Curls w/ Arm Blaster  12-55, 15-55, 20-55

Giant Set:
Pushups  10, 10, 10
Mulit-Grip Chins  3 sets of 10
DB Flyes  3 sets of 10 @ 20
Incline DB Curls  10-15, 10-15, 12-15

Bodyweight: 217.4 Pounds (Down 0 pounds from 217.4 on 6/7)

Workout Duration: 1:25:05.98 h:mm:ss.ms (with 1:00 rest between sets)

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

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

6:05 am - Home

This morning I completed 531 Concurrent Training (C39_2D) as follows:

(Max Effort)
Bison Bar Squats  3-135, 3-155, 3-175, 3-205, 3-235, 3-265, 3-290
Superset with:
(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-225, 5 sets of 3 @ 275

Bison Bar Squats FSL Sets  5-205, 5-205, 10-205

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

Bodyweight: 217.0 Pounds (Down 5.4 pounds from 0.4 on 6/7)

Workout Duration: 0:39:27.57 h:mm:ss.ms (with 1:00 rest between sets)

It feels like I did a great bunch of work this weekend.  The run on Saturday was great and the upper body session yesterday had awesome intensity.  Today's lower body work felt good too.  It seems like the machine is running well right now. :D

https://www.instagram.com/p/By0BM5YA7Z9/
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #571 on: June 19, 2019, 01:19:21 PM »
5:59am - Home

This morning I completed 531 Concurrent Training (C39_3A) as follows:

Shoulder Rehab - Red Bands

(Dynamic Effort)
Decline Bench Press  5-115, 5-140, 6x6 @ 170 (last 3 sets added 20 pounds of chains)
Superset w/
DB BOLR  4 sets of 12 @ 15
DB Side Lat Raise  4 sets of 10 @ 15

Tri-set:
V-Grip T-Bar Rows  5-105, 5-127, 5-155, 5-175, 5-197, 3 sets of 8 @ 155 (FSL Sets)
Military Press  5-55, 5-70, 5-85, 3-105, 3-115, 5-130 (1+), 10-105 (FSL AMRAP)
Multi-Grip Chins  7 sets of 5

Tri-set:
DB Hammer Curls  3 sets of 12 @ 30
Weighted Dips  3 sets of 5 w/ 25 pounds
BB Curls (w/ Arm Blaster)  3 sets of 10 @ 70

Bodyweight: 214.2 Pounds (Down 3.2 pounds from 217.4 on 6/7)

Workout Duration: 1:01:17.21 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I implemented a tri-set of T-Bar Rows, OHP, and Chins that really blasted me.  I followed that up with another tri-set of Hammer Curls, Dips, and BB Curls.  By the end of this work I had a damn good upper body pump going.
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #572 on: June 20, 2019, 12:11:36 PM »
5:55 am - Home

This morning I completed 531 Concurrent Training (C39_3B) as follows:

(Max Effort)
Sumo Deadlifts  3-155, 3-197, 3-245, 3-295, 3-335, 2-365, 3-385, 3-335

(Dynamic Effort)
SSB Squats (to 18" Bench)  3-60, 3-150, 8 sets of 3 @ 220
Superset with:
Trap Bar Shrugs  5-135, 5-155, 5-205, 5-225, 3 sets of 5 @ 245

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

Bodyweight: 215.2 Pounds (Down 2.2 pounds from 217.4 on 6/7)

Workout Duration: 0:50:10.10 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  By the end of the SSB/Shrug superset sets I had a big sweat going.  I really like the layout of this workout...short and sweet.
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #573 on: June 23, 2019, 10:00:00 AM »
6:51 am

Friday morning I took the dogs running on Silver Way trail at Empire Mine State Park in Grass Valley.  We ran 3.35 miles in 47m:19s, climbed a total of 310 ft to a max elevation of 2915 ft, and burned an estimated 575 kcal.  It was a great way to spend my morning off of work.

https://www.instagram.com/p/By-b40RgKwz/

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

2:03 pm - Home

Friday afternoon I completed 531 Concurrent Training (C39_3C) as follows:

Shoulder Rehab - Red Bands

(Max Effort)
Bench Press  3-135, 3-155, 3-175, 3-215, 3-240, 3-265, 8-280 (1+), 3 sets of 5 @ 225
Superset with:
Band Facepulls w/ Purple Bands  10 sets 15

Superset:
Incline DB BP  10-50, 10-50, 12-50, 12-50
Incline DB Rows (Chest Supported)  4 sets of 10 @ 70

Superset:
DB Cross-Body Hammer Curls  3 sets of 12 @ 30, 15-30
Dips  3 sets of 8 w/ 25 pounds, 10-25

Superset:
DB Tate Press  3 sets of 15 @ 30
BB Curls w/ Arm Blaster  3 sets of 10 @ 75

Bodyweight: 217.0 Pounds (Down 0.4 pounds from 217.4 on 6/7)

Workout Duration: 1:24:10.17 h:mm:ss.ms (with 1:00 rest between sets)

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

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

7:27 am - Home

Saturday morning I completed 531 Concurrent Training (C39_3D) as follows:

(Max Effort)
Bison Bar Squats  3-135, 3-155, 3-185, 3-225, 3-255, 3-280, 3-295

Bison Bar Squats FSL Sets  3 sets of 5 @ 225

Superset:
(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-225, 3-269, 5 sets of 3 @ 291
Lat Pulldowns  4 sets of 10 @ 115
Low Cable Rows  4 sets of 15 @ 115

Tri-set:
Calf Raises  3 sets of 10 @ 225
Lying Leg Raises  3 sets of 12
Wtd. Hypers  3 sets of 12 @ 70

Bodyweight: 218.2 Pounds (Up 0.8 pounds from 217.4 on 6/7)

Workout Duration: 1:01:38.57 h:mm:ss.ms (with 1:00 rest between sets)

Great several workouts to end out Cycle 39.  I had a strong bench with 8 reps on my 1+ set at 280 on Friday.  On Saturday the Bison Bar squats felt good and strong.  Things really feel like they're clicking with this 531 Concurrent program.  Also, I spent some time reassessing my assitance/accessory work and feel like I've finally got that dialed in.

This afternoon I'm leaving for a week-long driving vacation to Oregon.  We'll be camping near Bend and then spending some time over on the coast so I'll be away from the journal for a while.  I plan to pretty much deload from lifting and the only exercise I'll be doing is hiking and doing some short trail runs.  I should come back reinvigorated to hit the next cycle of 531.

Diet-wise I've been slipping some over the past week and this morning I was up to 219.4.  I don't think that trend will stop for the next week.  Once I'm back though I'll get that dialed back in and work on cutting down to sub-200 BW.

https://www.instagram.com/p/BzBGfq7g_aw/
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #574 on: July 01, 2019, 12:29:39 PM »
6:51 am - Home

This morning I completed 531 Concurrent Training (C40_1A) as follows:

Shoulder Rehab - Red Bands

(Dynamic Effort)
Decline Bench Press  5-115, 5-145, 5-170, 10x10 @ 150 (last 5 sets added 20 pounds of chains)
Superset w/
DB BOLR  4 sets of 10 @ 20 (ss w/ 1st 4 bench sets)
DB Side Lat Raises  4 sets of 10 @ 15 (ss w/ 2nd 4 bench sets)
DB Hammer Curls  4 sets of 10 @ 30 (ss w/ last 4 bench sets)

Tri-set:
V-Grip T-Bar Rows  5-105, 5-125, 5-135, 5-160, 5-182, 3 sets of 8 @ 135 (FSL Sets)
Military Press  5-70, 5-85, 5-90, 5-105, 5-120, 3 sets of 8 @ 90 (FSL Sets)
Multi-Grip Chins  8 sets of 5

Superset:
Triceps Pushdowns  3 sets of 15 @ 50
Upright Rows  3 sets of 8 @ 105

Superset:
EZ Bar French Press  3 sets of 12 @ 65
BB Curls 3 sets of 12 @ 69

Bodyweight: 223.2 Pounds (New Baseline Weight)

Workout Duration: 1:21:08.51 h:mm:ss.ms (with 1:00 rest between sets)

Great 1st workout back from vacation.  I went wild with the eating (carbs and sweets galore) and didn't really try to control it at all.  My weight this morning was up to 223.  Now I'm going to go back on Atkins Induction for 2 weeks or so and then switch to a more balanced whole foods based diet that I've been working on.  In any case, I'll drop those extra pounds off quickly.

The workout itself felt good today.  My left shoulder was a little sore after the layoff but as I went along with the workout it felt better.  It was good to be back in the gym. :)
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #575 on: July 02, 2019, 02:46:06 PM »
7:27 am - Home

This morning I completed 531 Concurrent Training (C40_1B) as follows:

(Max Effort)
Sumo Deadlifts  3-155, 3-205, 3-235, 3-255, 3-291, 3-335, 2-375, 2-335

(Dynamic Effort)
SSB Squats (to 18" Bench)  3-60, 3-150, 8 sets of 3 @ 200
Superset with:
Trap Bar Shrugs  5-135, 5-160, 5-170, 5-200, 3 sets of 5 @ 225

Superset:
Decline Situps 3 sets of 10
Wtd. Hypers  3 sets of 10 @ 70

Bodyweight: 221.8 Pounds (Down 1.4 pounds from 223.2 on 7/1)

Workout Duration: 0:56:09.68 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  Deadlifts felt good and so did the SSB Squats.  My right shoulder was a little sore this morning and the shrugs didn't feel great but I got them all in.
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #576 on: July 04, 2019, 12:39:34 PM »
6:50 am - Home

This morning I completed 531 Concurrent Training (C40_1C) as follows:

Shoulder Rehab - Red Bands

(Max Effort)
Bench Press  5-115, 5-145, 5-170, 5-190, 5-215, 3x3 @ 240, 3-270, 3 sets of 8 @ 190
Superset with:
Band Facepulls w/ Purple Bands  12 sets 15

Superset:
Incline DB BP  10-55, 10-55, 12-55
Incline DB Rows (Chest Supported)  10-70, 10-70, 12-70

Superset:
DB Cross-Body Hammer Curls  10-35, 10-35, 12-35
Dips  3 sets of 5 w/ 45 pounds

Superset:
DB Tate Press  10-35, 10-35, 12-35
BB Curls w/ Arm Blaster  10-80, 10-80, 12-80

Bodyweight: 219.2 Pounds (Down 4.0 pounds from 223.2 on 7/1)

Workout Duration: 0:57:23.21 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  Bench felt pretty strong.  It was a "5's week", though, so the weights weren't real heavy.  I kept all of my accessory lifts to 3 sets.  That still felt like a lot of work and gave me a damn good upper body pump.
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #577 on: July 06, 2019, 09:13:12 AM »
6:43 am - Home

Yesterday morning I completed 531 Concurrent Training (C40_1D) as follows:

(Max Effort)
Bison Bar Squats  3-135, 3-155, 3-185, 3-205, 3-230, 3-260, 3-290, 3-260, 3-205
Superset with:
DB BOLR  8 sets of 10 @ 15

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

Superset:
Decline Situps  3 sets of 10
Wtd. Hypers  3 sets of 10 @ 70

Bodyweight: 220.2 Pounds (Down 3.0 pounds from 223.2 on 7/1)

Workout Duration: 0:40:36.10 h:mm:ss.ms (with 1:00 rest between sets)

Good quick workout.  I left out the optional lat pulldowns and low cable rows and just did the basic exercises.  Squats felt good.  My knees were very sore for most of the sets but seemed to loosen up a little by the end.  I decided to call it after my first FSL set and just moved on.

https://www.instagram.com/p/BzjHrmLgx4G/
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #578 on: July 08, 2019, 06:40:34 PM »
7:51 am - Home

Sunday morning I completed 531 Concurrent Training (C40_2A) as follows:

Shoulder Rehab - Red Bands

(Dynamic Effort)
Decline Bench Press  5-115, 5-145, 5-170, 8x8 @ 165 (last 4 sets added 20 pounds of chains)
Superset w/
DB BOLR  10 sets of 10 @ 20

Superset:
V-Grip T-Bar Rows  5-105, 5-125, 5-145, 5-170, 5-192, 3 sets of 8 @ 145 (FSL Sets)
Military Press  5-70, 5-85, 5-100, 5-110, 5-125, 3 sets of 8 @ 100 (FSL Sets)

Superset:
DB Hammer Curls  3 sets of 10 @ 35
EZ Curls  3 sets of 8 @ 85

Bodyweight: 219.8 Pounds (Down 3.4 pounds from 223.2 on 7/1)

Workout Duration: 0:55:42.09 h:mm:ss.ms (with 1:00 rest between sets)

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

6:04 am - Home

This morning I completed 531 Concurrent Training (C40_2B) as follows:

(Max Effort)
Sumo Deadlifts  3-160, 3-201, 3-245, 3-275, 3-315, 3-355, 2-385, 3-315

(Dynamic Effort)
SSB Squats (to 18" Bench)  3-150, 3-200, 8 sets of 3 @ 215
Superset with:
Trap Bar Shrugs  5-135, 5-160, 5-185, 5-210, 3 sets of 5 @ 240

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

Bodyweight: 222.0 Pounds (Down 1.2 pounds from 223.2 on 7/1)

Workout Duration: 0:46:37.23 h:mm:ss.ms (with 1:00 rest between sets)

Good past couple of workouts.  I fell behind by a couple of days but this will catch me up. :)

My diet went off track a little bit this weekend but I still wound up down 1.2 pounds from the same day last week.  Now I'm back on track so I should get some more good movement there.
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #579 on: July 10, 2019, 01:56:10 PM »
6:03 am - Home

This morning I completed 531 Concurrent Training (C40_2C) as follows:

Shoulder Rehab - Red Bands

(Max Effort)
Bench Press  3-115, 3-145, 3-170, 3-200, 3-235, 2-255, 3-280, 2x2 @ 255
Superset with:
Band Facepulls w/ Purple Bands  9 sets 12

Superset:
Bench Press FSL Sets  3 sets of 8 @ 200
DB Rows (2 arms concurrently)  3 sets of 12 @ 70

Tri-Set:
Seated DB OHP  3 sets of 8 @ 35
EZ Bar French Press  3 sets of 12 @ 69
Multi-Grip Chins  3 sets of 8

Bodyweight: 216.2 Pounds (Down 7.0 pounds from 223.2 on 7/1)

Workout Duration: 0:44:12.41 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  My left shoulder was a little sore going in but the Red Band warmup helped.  Overall felt like I got some good pressing and back work in along with a little biceps action.
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #580 on: July 11, 2019, 12:08:23 PM »
6:08 am - Home

This morning I completed 531 Concurrent Training (C40_2D) as follows:

(Max Effort)
Bison Bar Squats  3-135, 3-155, 3-185, 3-225, 3-245, 2-275, 3-295, 2x2 @ 275, 3x3 @ 225
Superset with:
Band Pullaparts (Black Band)  12 sets of 10

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-225, 5 sets of 3 @ 275
Superset with:
Upright Rows  5 sets of 8 at 85

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

Bodyweight: 218.2 Pounds (Down 5.0 pounds from 223.2 on 7/1)

Workout Duration: 0:42:56.44 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I was a little sluggish going in but the squats woke me 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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #581 on: July 15, 2019, 01:53:42 PM »
6:41 am - Home

Saturday morning I completed 531 Concurrent Training (C40_3A) as follows:

Shoulder Rehab - Red Bands

(Dynamic Effort)
Decline Bench Press  5-115, 5-145, 6x6 @ 170 (last 3 sets added 40 pounds of chains)
Superset w/
DB BOLR  4 sets of 10 @ 20 (1st 4 bench sets)
DB SLR  4 sets of 10 @ 20 (last 4 bench sets)

Superset:
V-Grip T-Bar Rows  5-105, 5-125, 5-160, 5-182, 5-204, 3 sets of 8 @ 160 (FSL Sets)
Military Press  5-70, 5-85, 5-105, 5-120, 5-135, 3 sets of 8 @ 105 (FSL Sets)

Tri-set:
DB Hammer Curls  4 sets of 10 @ 35
Triceps Pushdowns  4 sets of 12 @ 55
BB Curls (w/ Arm Blaster)  4 sets of 8 @ 80

Bodyweight: 220.6 Pounds (Down 2.6 pounds from 223.2 on 7/1)

Workout Duration: 1:13:09.69 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/Bz3FnwBAgvl/

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

7:12 am - Home

Sunday morning I completed 531 Concurrent Training (C40_3B) as follows:

(Max Effort)
Sumo Deadlifts  3-160, 3-205, 3-245, 2-295, 1-335, 1-375, 2-395, 2 sets of 1 @ 375

(Dynamic Effort)
SSB Squats (to 18" Bench)  3-150, 3-200, 5 sets of 3 @ 230
Superset with:
Trap Bar Shrugs  5-135, 5-160, 5-205, 5-225, 3 sets of 5 @ 249

Superset:
Decline Situps 3 sets of 10
Wtd. Hypers  3 sets of 10 @ 70

Bodyweight: 220.6 Pounds (Down 2.6 pounds from 223.2 on 7/1)

Workout Duration: 0:48:42.03 h:mm:ss.ms (with 1:00 rest between sets)

Great series of workouts this weekend.  Saturday's upper body workout felt good and the chest and arms are really gaining strength.

Yesterday's workout was also good, however, on my 2nd set of SSB squats I tweaked my lower back.  I managed to finish a few more sets but stopped after my 5th set of 3 @ 230.  I originally planned to do 8 sets of 3 but cut it short.  My back was sore most of the day after that and this morning also.  It's not too bad, though, so I figured it'll heal up w/in the next couple of days.
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #582 on: July 16, 2019, 12:08:56 PM »
6:05 am - Home

This morning I completed 531 Concurrent Training (C40_3C) as follows:

Shoulder Rehab - Red Bands

(Max Effort)
Bench Press  5-115, 3-145, 3-175, 3-225, 2-245, 1-270, 3-285, 2 sets of 1 @ 270
Superset with:
Band Facepulls w/ Purple Bands  9 sets 10

Superset:
Bench Press FSL Sets  3 sets of 8 @ 225
Band Facepulls w/ Purple Bands  3 sets 10

Superset:
Incline DB BP  10-55, 10-55, 15-55
Incline DB Rows (Chest Supported)  10-70, 10-70, 10-70

Triceps Pushdowns  1-10-1 Method - 100 Total Reps @ 55

Bodyweight: 219.8 Pounds (Down 3.4 pounds from 223.2 on 7/1)

Workout Duration: 0:45:40.92 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  My left shoulder was a little sore going in but the facepulls helped to loosen it up.

I used the 1-10-1 method.  They started easy, but by the time I got to 10 reps, and then for all the sets going back down the ladder, they were tough.  Man I had a good triceps pump by the end of that.  I'm going to try it with biceps next time.
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #583 on: July 17, 2019, 12:00:33 PM »
6:08 am - Home

This morning I completed 531 Concurrent Training (C40_3D) as follows:

(Max Effort)
Bison Bar Squats  3-135, 3-155, 3-185, 2-230, 1-260, 1-290, 2-305, 2 sets of 1 @ 290
Superset with:
Band Pullaparts (Black Band)  8 sets of 10

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-225, 5 sets of 3 @ 295
Superset with:
Multi-Grip Chins  7 sets of 5

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

Bodyweight: 220.6 Pounds (Down 2.6 pounds from 223.2 on 7/1)

Workout Duration: 0:43:59.96 h:mm:ss.ms (with 1:00 rest between sets)

Pretty good workout today.  My back was still sore/tweaked from my box squats the other day so I was nervous going in.  I managed to get all of my heaviest sets.  I did skip my final 3x3 @ FSL (230), however, as I was feeling it and didn't want to push it.  I could feel the pain a bit when doing the hex bar deadlifts, too, but again I focused on holding my core tight and got through them.

While doing my chins today I was thinking how it might be cool to do them with the 1-10-1 technique...I'll have to try that next time.

https://www.instagram.com/p/B0BRQvoAjG_/
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

  • Junior Member
  • **
  • Posts: 584
  • Keeping On Keeping On
    • My Training Blog
  • Height: 6'1"
  • Weight: 215
Re: Greg's Lifting Journal
« Reply #584 on: July 19, 2019, 11:19:40 AM »
5:27 am - Home

This morning I completed 531 Concurrent Training (C41_1A) as follows:

Shoulder Rehab - Red Bands

(Dynamic Effort)
Decline Bench Press  5-115, 5-145, 5-175, 10x10 @ 150 (last 5 sets added 20 pounds of chains)
Superset w/
DB BOLR  5 sets of 10 @ 20 (ss w/ 1st 5 bench sets)
DB Side Lat Raises  5 sets of 10 @ 20 (ss w/ 2nd 5 bench sets)
DB XBody Hammer Curls  3 sets of 12 @ 30 (ss w/ last 3 bench sets)

Tri-set:
V-Grip T-Bar Rows  5-110, 5-140, 5-150, 5-160, 5-187, 3 sets of 8 @ 140 (FSL Sets)
Military Press  5-75, 5-85, 5-95, 5-115, 5-125, 3 sets of 8 @ 95 (FSL Sets)

Bodyweight: 217.8 Pounds (Down 5.4 pounds from 223.2 on 7/1)

Workout Duration: 0:44:07.42 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning and started a new 531 cycle still using the Concurrent Training program.  I had an early meeting at work, though, so I had to keep it short and cut out some of my arm work accessories and chins.  I'll have to do them tomorrow...can't miss out on the arm pump entirely. :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/