Greg's Lifting Journal

[ptreyesgreg]

7:33 am - Home

Yesterday morning I completed 531 Building The Monolith (C42_2A) as follows:

SSB Squats to 18" Bench  5-110, 5-150, 5-165, 5-200, 5-225, 5 sets of 3 @ 255
Superset w/
Band Facepulls (Purple Band)  19 sets of 10 - 100 Total Reps

Military Press  5-55, 5-70, 5-85, 5-105, 5-115, 5-130, 15-105 (AMRAP)

Superset:
(Did the following using 1st half of 1-10-1 Method from Josh Bryant)
Multi-Grip Chins  1 2 3 4 5 6 7 8 9 10 - 55 Total Reps
Bodyweight Dips  1 2 3 4 5 6 7 8 9 10 - 55 Total Reps

Bodyweight: 213.0 Pounds (Down 10.2 pounds from 223.2 on 7/1)

Workout Duration: 0:46:25.99 h:mm:ss.ms (with 1:00 rest between sets)

Good workout yesterday.  My knees and feet/ankles were all sore going in so I was a bit nervous but for the most part I hit everything.  On squats I was supposed to do 5x5 at my top weight but I did 5 sets of 3 instead.  That felt like the limit I could do yesterday so I went with it.

On accessories I started out to do 1-10-1 however I was pooped by the time I got through the first half.  I'll have to work my way up to going both up and down the ladder.

[ptreyesgreg]

6:14 am - Home

This morning I completed 531 Building The Monolith (C42_2B) as follows:

Hex Bar Deadlifts  5-135, 5-179, 5-225, 5-255, 3-295, 3x3 @ 330

Bench Press  5-100, 5-135, 3-155, 3-185, 3-210, 5 sets of 5 @ 240
Superset w/
TBar Rows  5-110, 5-132, 5-155, 5-177, 5-199, 3 sets of 8 @ 155 (FSL)

DB Hammer Curls  10-30, 9-30, 8-30, 7-30, 6-30, 5-30, 4-30, 3-30, 2-30, 1-30
Superset w/
BB Curls 10-65, 9-65, 8-65, 7-65, 6-65, 5-65, 4-65, 3-65, 2-65, 1-65
  NOTE: For the above 2 exercises did the 2nd half of 1-10-1 workout; resting 10 seconds between sets

Bodyweight: 214.2 Pounds (Down 9.0 pounds from 223.2 on 7/1)

Workout Duration: 0:45:50.80 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout today.  I did workout B of BTM in it's entirety.  BTM follows 351 so this week was "5's week" or light week so it wasn't real bad.  The top 5x5 on bench was challenging though...next week's 5x5 at 270 is going to require some luck.

[ptreyesgreg]

Well I have come to the realization that I've got a stress fracture in my "Navicular" bone between my ankle and foot on my right leg. That 58 mile hike/run was just too much repetitive jarring for my leg to absorb. The foot feels a bit better but the area around the navicular is still very sore and walking and standing around both really aggravate the pain. I've been stubborn continuing with the squatting, deadlifting, and doing my daily 1.2 mile walks with the dogs but I realize I need to lay off that stuff for 3-6 weeks for it to heal. I'm tired of people asking me why I'm limping around the office.  I shared my realization with my wife last night and she just shook her had at me...in all fairness I guess I am a simpleton about healing and taking it easy sometimes.

https://www.hss.edu/conditions_stres...foot-ankle.asp

According to the articles I read, if you ignore the pain and keep aggravating it, you can actually worsen the stress fracture and cause an actual fracture to occur.

The reason I have been fighting so hard against the layoff is I really wanted to give Building The Monolith a good run. I figure I can still continue with everything else except for squats and deadlifts. I'll just have to re-run it with those in the mix after my leg heals up.

[ptreyesgreg]

7:32 am - Home

This morning I completed 531 Building The Monolith (C42_3A) as follows:

SSB Squats to 18" Bench  Skipped these due to ankle issues

Military Press  5-65, 5-75, 5-90, 5-115, 5-130, 5-145, 10-115 (AMRAP)
Superset w/
Band Facepulls (Purple Band)  7 sets of 20 - 140 Total Reps

Superset:
(Did the following using 2nd half of 1-10-1 Method from Josh Bryant)
Multi-Grip Chins  10 9 8 7 6 5 4 3 2 1 - 55 Total Reps
Bodyweight Dips  10 9 8 7 6 5 4 3 2 1 - 55 Total Reps

Bodyweight: 213.6 Pounds (Down 9.6 pounds from 223.2 on 7/1)

Workout Duration: 0:25:24.94 h:mm:ss.ms (with 1:00 rest between sets)

Great short workout today.  I skipped squats again as I continue to let my right ankle/foot heal up.  It is getting much better quickly so I might be able to resume squatting and deadlifting soon.  I also am anxious to get back to trail running asap.

Military Press felt good and strong today.  That was the heaviest I've lifted there in a few years.  My shoulder has tinges of soreness every now and again but I'm consistent with my band work and DB BOLR and I think that's really helping to keep it healthy.  I'm now entertaining the goal of gradually trying to work my way up to a 225 press.  That would be a big time goal to hit 2 plates per side on the press.

https://www.instagram.com/p/B1RUmd2AZir/

[ptreyesgreg]

8:55 am - Home
 
Today I completed STronger in 30 Days (Week 1) as follows:

Bench Press  5-135, 3-160, 2-190, 1-225, 4 sets of 6 @ 240
Superset with:
Band Facepulls (purple band) 4 sets of 25

Bench Press (Reactive SlingShot)  3x3 @ 255

Superset:
Football Bar CGBP  3 sets of 5 @ 195
Bent Over DB Rows (2 arms at same time)  3 sets of 10 @ 70

Superset:
Rolling DB Triceps Extensions  3 sets of 10 @ 20
Upright Rows  3 sets of 10 @ 85

Pushups (10-1)
   10 9 8 7 6 5 4 3 2 1

Bodyweight: 213.6 Pounds (Down 9.6 pounds from 223.2 on 7/1)

Workout Duration: 0:48:19.98 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I decided to augment Building the Monolith with an extra bench day (Shane inspired me ).  I've always gotten good results from Mark Bell's STronger in 30 Days bench program so I decided to give that a go.

On a side note my right leg is feeling much better.  The ankle pain is minimal now.  I do still have plantar fasciitis pain but that is manageable.  Thus, I'm thinking I'll resume deadlifts again on my Tuesday BTM workout.  I'm planning to join Alan Thrall's Untamed Strength gym again so I'll probably do that workout there.

[ptreyesgreg]

6:10 am - Home

This morning I completed 531 Building The Monolith (C42_3B_Pt1) as follows:

Shoulder Rehab - Red Bands

Bench Press  5-135, 3-155, 3-175, 2-225, 1-240, 5 sets of 5 @ 270
Superset w/
TBar Rows  5-110, 5-132, 5-165, 5-184, 5-211, 3 sets of 8 @ 165 (FSL)

Bodyweight: 213.6 Pounds (Down 9.6 pounds from 223.2 on 7/1)

Workout Duration: 0:31:39.60 h:mm:ss.ms (with 1:00 rest between sets)

Pretty good bench workout this morning.  I worked up to a 5x5 @ 270 which felt pretty good.  I supersetted my bench work with TBar Rows to keep the workout going quickly.  I was in and out in about 30 minutes.

After work I'm driving down to Untamed Strength.  The plan is to pick up my key to the gym and get my membership re-established and then do Pt. 2 of the workout...squats and deads.

https://www.instagram.com/p/B1Y0Dprgcrp/

[ptreyesgreg]

5:11 pm - Untamed Strength

Yesterday evening I completed 531 Building The Monolith (C42_3B_Pt2) as follows:

Sumo Deadlifts  3-155, 3-195, 3-235, 3-295, 1-335, 3 sets of 2 @ 375

SSB Squats to 18" Bench  3-135, 3-155, 3-185, 3-225, 2-255, 3 sets of 2 @ 285

Bodyweight: 213.6 Pounds (Down 9.6 pounds from 223.2 on 7/1)

Workout Duration: 0:48:52.00 h:mm:ss.ms (with 1:00 rest between sets)

Great no-nonsense workout last night after work at Untamed Strength.  It was my second workout of the day so I didn't do any accessory work.  I just got in, did my deads and squats and got out.  Of course there is no AC in Alan's gym so my shirt was completely soaked by the end of just those two exercises.

It was great to be back to squatting and deadlifting.  I wore my brace and I could still feel the heaviest sets hitting me in the plantar tendon on my right foot but it was very bearable.  I just compromised by only doing doubles instead of the called for sets of 5 on those heaviest sets.  I'm Ok with that though.

https://www.instagram.com/p/B1aBeF_g_QQ/

[ptreyesgreg]

6:02 am - Home

This morning I completed 531 Building The Monolith (C42_3C) as follows:

Bison Bar Squats  3-135, 3-155, 3-185, 3-225, 1-255, 3-285, 20-165
Superset w/
Band Facepulls (Purple Band)  7 sets of 15 - 105 Total Reps

Military Press  5-65, 5-75, 5-95, 10 sets of 5 @ 115
Superset w/
Hex Bar Shrugs  5-140, 5-165, 5-205, 5-235, 5-269, 3 sets of 8 @ 235 (SSL)

Bodyweight: 213.0 Pounds (Down 10.2 pounds from 223.2 on 7/1)

Workout Duration: 0:54:23.98 h:mm:ss.ms (with 1:00 rest between sets)

Damn good workout today to wrap up my first 3 weeks of Building The Monolith.  I was able to resume the Bison Bar Squats and worked up to a triple at 285 and then 20 reps at 165.  For military press, I was able to get all 10 sets of 5 at 115.  I continued with the shrugs as well and really feel like I'm getting value out of them.

1st 3 weeks down...now for the tough workouts.

https://www.instagram.com/p/B1d_kJhgeLw/

[ptreyesgreg]

6:06 am - Home
 
Today I completed STronger in 30 Days (Week 2) as follows:

Shoulder Rehab - Red Bands

Superset:
Bench Press  5-135, 3-165, 2-190, 1-225, 5x5 @ 245
DB BOLR  9 sets of 12 @ 15 pounds

Bench Press (Reactive SlingShot)  4x3 @ 255

Tri-set:
Weighted Chins  5x5 @ BW + 45
BB Curls (10-1)  65 pounds for 10,9,8,7,6,5,4,3,2,1
DB Hammer Curls (10-1)  30 pounds for 10,9,8,7,6,5,4,3,2,1

Bodyweight: 214.2 Pounds (Down 9.0 pounds from 223.2 on 7/1)

Workout Duration: 0:47:43.67 h:mm:ss.ms (with 1:00 rest between sets)

Great supplemental bench workout today.  I did week 2 of STronger in 30 Days.  Bench felt good which was expected because it was much lighter than what I've been doing on 531.  With my accessory tri-set I was able to get in the weighted chins and curls I missed on my Building the Monolith workouts earlier this week.  That combo was a whopper and I had a hell of a biceps pump by the end.  I used a 45 pound plate on my chins and that was my max.  I'll stick with it for the couple of workouts on BTM.

Tomorrow it's on to Part 2 of BTM.

[ptreyesgreg]

10:04 am - Untamed Strength

Yesterday morning I completed 531 Building The Monolith (C43_1A) as follows:

SSB Squats to 18" Bench  3-135, 3-155, 3-185, 3-215, 3-255, 3-275, 20-155

Military Press  5-65, 5-95, 5-95, 5-115, 5-125, 5-145, 10-115 (AMRAP)
Superset w/
Band Facepulls (Orange Band)  5 sets of 15, 1 set of 25 - 100 Total Reps

Multi-Grip Chins  10 10 9 9 8 8 - 54 Total Reps

Bodyweight Dips  3 sets of 15 - 45 Total Reps

Bodyweight: 214.2 Pounds (Down 9.0 pounds from 223.2 on 7/1)

Workout Duration: 0:58:54.55 h:mm:ss.ms (with 1:00 rest between sets)

Great workout at Untamed Strength.  I talked my brother into going with me for Open Gym Saturday.  It's always fun to have him as a workout partner so that was good.  The gym was packed but we managed to get a good rack so it was all good.

I wound up doing the squats for workout #3 (with the 20 rep set) with this workout #1 instead.  My legs felt good so I figured I should attack the 20 rep set and take advantage of that.  Everything felt good  but the Military Press were tough.  Probably because I benched so much on Friday my arms and shoulders just didn't feel like they had the usual strength.  I still got all of my reps and sets though so that was a win.

[ptreyesgreg]

6:04 am - Home

This morning I completed 531 Building The Monolith (C43_1B_Pt1) as follows:

Sumo Deadlifts  3-160, 3-205, 3-245, 3-289, 3-335, 2 sets of 2 @ 360

Decline Situps  3 sets of 10
superset with:
Weighted Hypers  3 sets of 15 w/ 50 lb Kettlebell

Bodyweight: 217.0 Pounds (Down 6.2 pounds from 223.2 on 7/1)

Workout Duration: 0:31:38.86 h:mm:ss.ms (with 1:00 rest between sets)

OK workout this morning.  I started off planning to do deads and then bench and rows.  On deads I was planning to work up to 3 sets of 2 at 360.  I was just about to start set 2 out of 3 when my wife came in crying and told me that one of our chickens had been killed.  I went out with her to the chicken coop and sure enough one of the chickens had been killed probably by some sort of large cat (bobcat maybe?).  In any case, I had to load it into a trash bag and dispose of it.  By the time I was done doing that and consoling my wife I had lost my momentum with the lifting.  I resumed set 2 but it felt super heavy and like it was straining my back.  I stopped after that and did some hypers and situps to work the core and hopefully loosen the lower back some.

I'll pick back up with the bench and rows tonight or tomorrow.

[ptreyesgreg]

6:09 am - Home

This morning I completed 531 Building The Monolith (C43_1B_Pt2) as follows:

Shoulder Rehab - Red Bands

Bench Press  5-135, 5-155, 5-175, 3-200, 1-230, 5 sets of 5 @ 260
Superset w/
TBar Rows  5-115, 5-140, 5-145, 5-172, 5-194, 3 sets of 8 @ 145 (FSL)

DB Hammer Curls  10-30, 9-30, 8-30, 7-30, 6-30, 5-30, 4-30, 3-30, 2-30, 1-30
Superset w/
BB Curls 10-65, 9-65, 8-65, 7-65, 6-65, 5-65, 4-65, 3-65, 2-65, 1-65
  NOTE: For the above 2 exercises did the 2nd half of 1-10-1 workout; resting 10 seconds between sets

Bodyweight: 217.0 Pounds (Down 6.2 pounds from 223.2 on 7/1)

Workout Duration: 0:42:26.49 h:mm:ss.ms (with 1:00 rest between sets)

[ptreyesgreg]

6:01 am - Home

This morning I completed 531 Building The Monolith (C43_1C_Pt1) as follows:

SSB Squats to 18" Bench  3-150, 3-170, 3-190, 3-220, 3-245, 5 sets of 3 @ 275

Hex Bar Shrugs  5-140, 5-170, 5-180, 5-210, 5-240
Superset w/
Wtd. Multi-Grip Chins  5x5 w/ BW + 35 lbs

Hex Bar Shrugs  3 sets of 8 @ 210 (SSL)
Superset w/
Wtd. Hypers  3 sets of 15 w/ 50 lb Kettlebell

Bodyweight: 215.4 Pounds (Down 7.8 pounds from 223.2 on 7/1)

Workout Duration: 0:48:36.72 h:mm:ss.ms (with 1:00 rest between sets)

Great workout this morning.  I've been breaking my Building The Monolith workouts into 2 parts again and I'm liking that so I did it again today.  I did my squats, shrugs, chins and hypers.  Everything felt good and strong.

Tomorrow I'm taking a day off work and am going to take my brother to the airport.  After that I'm planning to do a nice long workout at Untamed.

https://www.instagram.com/p/B1tay_rgaZs/

[ptreyesgreg]

11:17 am - Untamed Strength

Yesterday morning I completed 531 Building The Monolith (C43_1C_Pt2)
   and STronger in 30 Days (Week 3) as follows:

Bench Press  5-135, 3-160, 2-190, 1-225, 6 sets of 4 @ 255

Bench Press (Reactive SlingShot)  3x3 @ 275   

Tri-set:
Military Press  5-65, 5-85, 5-95, 12 sets of 5 @ 95
Band Facepulls (Orange Band)  5 sets of 10, 7 sets of 15 - 155 Total Reps
Multi-Grip Chins  10, 9, 8, 7, 6, 5 - 45 Total Reps

Dips  3 sets of 15 - 45 Total Reps

Bodyweight: 217.2 Pounds (Down 6.0 pounds from 223.2 on 7/1)

Workout Duration: 1:07:00.23 h:mm:ss.ms (with 1:00 rest between sets)

Yesterday I had a great workout at Untamed Strength.  I had to give my brother a ride to the Sacramento Airport so I wound up just taking the day off of work and getting in a nice long workout afterwards.

I started off doing the Week 3 bench work for STronger in 30 Days.  I then finished up week 4 on Building The Monolith with my Military Presses.  The weight wasn't heavy but doing 12 sets of 5 at 95 definitely gave my shoulders some good work.  I tri-setted the presses with band facepulls and chins which gave my upper body a good pump.

I also took today off and I'm hoping to get a 3 mile trail run in after I drop my son at school.  This will be the first run I've been able to do since my trip on the PCT.  My ankle/foot still aren't perfect but I think they're good enough to try a run out...we'll see.

https://www.instagram.com/p/B1whBf-gVSi/

[ptreyesgreg]

Yesterday morning I went on my first trail run in a long time and it felt pretty good, but the pace was very SLOW.  My right foot was hurting a bit for the first 1/2 mile but then the plantar tendon seemed to loosen up a bit, almost like I broke some scar tissue loose, and the rest of the run felt good.

I ran on the Union Hill Trail at Empire Mine State Park in Grass Valley.  I went 2.76 miles in 40m:07s.  I climbed a total of 210 ft to a max elevation of 2920 ft and burned 467 kcal.

https://www.instagram.com/p/B1y1_mAgTDS/

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

After running I then got in a quick squat workout.

10:54 am - Home

I completed 531 Building The Monolith (C43_2A_Pt1) as follows:

SSB Squats to 18" Bench  3-150, 3-170, 3-200, 3-230, 5 sets of 3 @ 260

Superset:
Decline Situps  3 sets of 12
Wtd. Hypers  3 sets of 15 w/ 50 lb kettlebell

Bodyweight: 218.4 Pounds (Down 4.8 pounds from 223.2 on 7/1)
   Note: Thursday's meals at Black Bear Diner and Popeyes spiked my weight

Workout Duration: 0:28:09.01 h:mm:ss.ms (with 1:00 rest between sets)

Good brief workout.  The squats were light as this is the light week of this 3 week cycle.  Doing box squats felt good though after running on the hills.  It definitely feels like I worked the legs well.