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.