Author Topic: Greg's Lifting Journal  (Read 30546 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #615 on: September 02, 2019, 09:41:56 AM »
8:33 am - Untamed Strength

Saturday morning I completed 531 Building The Monolith (C43_2A_Pt2)
   and 531 Building The Monolith (C43_2B_Pt1)as follows:

Sumo Deadlifts  3-140, 3-185, 3-225, 3-275, 3-315, 3x3 @ 365
   Note: Done with Rogue Wagon Wheels

Military Press  5-55, 5-75, 5-95, 5-105, 5-125, 12-135 (AMRAP), 15-105 (AMRAP)
Superset w/
Band Facepulls (Orange Band)  5 sets of 15, 2 sets of 20 - 115 Total Reps

Multi-Grip Chins  12, 11, 10, 9, 8 - 50 Total Reps

Bodyweight Dips  15, 15, 20 - 50 Total Reps

Bodyweight: 216.8 Pounds (Down 6.4 pounds from 223.2 on 7/1)

Workout Duration: 0:52:58.32 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/B11a8frAZR1/

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

6:12 am - Home

Sunday morning I completed 531 Building The Monolith (C43_2B_Pt2) as follows:

Bench Press  5-100, 5-135, 5-160, 5-190
Superset w/
DB BOLR  4 sets of 10 @ 15

Bench Press  3-225, 5 sets of 5 @ 245
Superset w/
TBar Rows  5-115, 5-137, 5-162, 5-184, 5-205, 3 sets of 8 @ 162 (FSL)

DB Hammer Curls  15-30, 13-30, 11-30, 9-30, 7-30, 5-30, 3-30, 1-30
Superset w/
BB Curls 15-65, 13-65, 11-65, 9-65, 7-65, 5-65, 3-65, 1-65

Bodyweight: 218.6 Pounds (Down 4.6 pounds from 223.2 on 7/1)

Workout Duration: 0:47:39.94 h:mm:ss.ms (with 1:00 rest between sets)

Great past couple of workouts.  I had a good deadlift and Press session at Untamed on Saturday morning.  I was feeling good on OHP so I pushed for AMRAP on my top set of 135 and hit 12 reps.  I then did AMRAP again on my backoff FSL set and got 15.

Yesterday morning I had a good bench press and Row workout.  It is still 5's week on bench so the weight was down a bit from the previous week.  That was fine, though, as my elbows and arms were feeling a bit beat up so the weight was perfect.

On curls I tried something new, going from 15-1 down with odd numbers.  Man that was tough and really gave me a good biceps 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/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #616 on: September 03, 2019, 08:56:46 AM »
9:27 am - Home

Monday morning I completed 531 Building The Monolith (C43_2C) as follows:

SSB Squats 17.5" Box  3-126, 3-146, 3-170, 3-200, 3-230, 3-260, 20-200
Superset w/
Band Facepulls (Purple Band)  7 sets of 15 - 105 Total Reps

Military Press  5-65, 5-85, 5-95
Superset w/
DB BOLR  3 sets of 10 @ 15

Military Press  15 sets of 5 @ 105
Superset w/
Hex Bar Shrugs  5-140, 5-170, 5-195, 5-229, 5-251

Hex Bar Shrugs  3 sets of 8 @ 229 (SSL)
Superset w/
Wtd. Mulit-Grip Chins  5x5 @ BW + 45 lbs

Bodyweight: 220.4 Pounds (Down 2.8 pounds from 223.2 on 7/1)

Workout Duration: 1:19:15.30 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout yesterday.  With the day off I had time to do the complete "C" workout in one go.  It was "5's" week so the weights on the squats and OHP weren't real heavy but there was 20 repper on squats and there were lots of sets on OHP.  My shoulders felt good and they definitely got a lot of work in. :)

I let lose on the diet a bit this weekend due to attending the Scottish Highland Games etc. so I put the extra calories to work.  Today I'll be tightening up the diet again (ie low carbs) while still taking in a lot of protein and fat to ppwer through the final week of Building The Monolith.

https://www.instagram.com/p/B16urIzAph7/
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 #617 on: September 04, 2019, 11:57:10 AM »
5:42 am - Home

This morning I completed 531 Building The Monolith (C43_3A_Pt1) as follows:

SSB Squats to 17.5" Box  3-130, 3-155, 3-185, 3-230, 2-260, 3 sets of 1 @ 290
Superset w/
Band Facepulls (Purple Band)  8 sets of 15 - 120 Total Reps

Military Press  5-65, 5-80, 3-95, 2-120, 1-135, 5-150, 5-135 (SSL)

Bodyweight: 218.4 Pounds (Down 4.8 pounds from 223.2 on 7/1)

Workout Duration: 0:38:05.04 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  The box squats felt pretty good.  My knees were sore going in but loosened up as I went.

The Presses felt good.  I worked up to 5 at 150.  I thought about going for more but I decided to leave some in the tank as I've still got two tough Monolith workouts left this week so I wanted to save some strength for that. :)

https://www.instagram.com/p/B1_hF8JA826/
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 #618 on: September 05, 2019, 11:51:45 AM »
5:32 am - Home

This morning I completed 531 Building The Monolith (C43_3B_Pt1) as follows:

Shoulder Rehab - Red Micro Bands

Bench Press  5-135, 3-155, 2-175, 1-225, 1-245, 5 sets of 5 @ 275
Superset w/
DB BOLR  5 sets of 10 @ 15

Reactive SlingShot Bench Press  3 sets of 1 @ 285

Multi-Grip Chins  5 sets of 10 - 50 Total Reps
Superset w/
Dips  15, 14, 13, 12, 11 - 65 Total Reps

Bodyweight: 220.0 Pounds (Down 3.2 pounds from 223.2 on 7/1)

Workout Duration: 0:43:56.28 h:mm:ss.ms (with 1:00 rest between sets)

Great workout this morning.  I did bench and some accessories and then I plan to do Deadlifts, Rows, and Biceps tonight at Untamed Strength.

Bench felt strong.  My right shoulder, which has been my good one, was feeling a bit wonky today but I managed to get all my tops sets in which was the goal.  I think all the pressing in the Monolith program has really been paying off.

https://www.instagram.com/p/B2B7hBSgeDA/
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 #619 on: September 06, 2019, 12:53:34 PM »
5:55 am - Home

This morning I completed 531 Building The Monolith (C43_3B_Pt2) as follows:

Sumo Deadlifts  3-160, 3-201, 3-245, 2-315, 1-340, 1-381, 1-425

TBar Rows  5-115, 5-140, 5-173, 5-195, 5-215, 3 sets of 8 @ 173 (FSL)

Decline Situps  3 sets of 15
superset with:
Wtd. Hypers  3 sets of 15 @ 50

Bodyweight: 220.0 Pounds (Down 3.2 pounds from 223.2 on 7/1)

Workout Duration: 0:44:39.91 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I've got a few weeks left until the Untamed Strength/Caffeine and Kilos deadlift competition so I'm starting to work up to some heavier singles.  Today I worked up to 425.  The speed on the pull felt good.  I'm hoping to get up to the 460 range at the comp.  My previous 1RM is 451.

https://www.instagram.com/p/B2Eju21A1ZK/
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 #620 on: September 07, 2019, 04:37:17 PM »
8:23 am - Untamed Strength

This morning I completed 531 Building The Monolith (C43_3C) as follows:

SSB Squats 18" Box  3-135, 3-155, 3-185, 3-230, 3-260, 3-290, 20-225

Military Press  5-65, 5-80, 5-95, 12 sets of 5 @ 120
Superset w/
Band Facepulls (Orange Band)  9 sets of 15 - 135 Total Reps

Wtd. Pullups/Chins  5x5 @ BW + 45 lbs

Barbell Shrugs  5-140, 5-185, 5-225, 5-245, 5-265, 3 sets of 8 @ 245 (SSL)

Bodyweight: 218.4 Pounds (Down 4.8 pounds from 223.2 on 7/1)

Workout Duration: 1:24:26.37 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout today to finish out this 6 week run of Building The Monolith.  I finished off feeling strong on Squats and OHP.  I feel a little beat up but that's to be expected with all the volume in Monolith.  I'm looking forward to returning to Concurrent Programming for a while. :)  I'll get to add some more variety in.  Monolith is great but with it you spend a lot of time doing squats and OHP.  That pays dividends but I'm craving some variety.

https://www.instagram.com/p/B2Hbw0mgXCP/
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 #621 on: September 09, 2019, 12:01:51 PM »
5:48 am - Home

This morning I completed 531 Concurrent Training (C44_1A) as follows:

(Dynamic Effort)
Decline Bench Press  5-115, 5-135, 10x10 @ 155 (last 5 sets added 20 pounds of chains)
Superset w/
Band Facepulls (Purple)  5 sets of 20 (ss w/ 1st 5 bench sets)
DB Hammer Curls  4 sets of 12 @ 35 (ss w/ 2nd 4 bench sets)
EZ Bar Curls  3 sets of 12 @ 65 (ss w/ final 3 bench sets)

Military Press  5-80, 5-95, 5-105, 5-120, 5-135, 3 sets of 8 @ 105 (FSL)
superset with:
Wide Grip T-Bar Rows  5-115, 5-140, 5-150, 5-175, 5-195, 3 sets of 8 @ 150 (FSL)

Bodyweight: 220.0 Pounds (Down 3.2 pounds from 223.2 on 7/1)

Workout Duration: 0:47:17.14 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I'm happy to be back on 531 Concurrent.  I've really grown to like it's flexibility and the freedom it gives me to try different exercises and rep ranges.  I'm hopint the next 4 cycles of running it are very fruitful.

The 10x10 on decline bench today felt good.  Supersettting it with the facepulls and then with the 2 different types of curls really gave me a good pump by the end of the bench 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 #622 on: September 10, 2019, 12:10:33 PM »
5:53 am - Home

This morning I completed 531 Concurrent Training (C44_1B) as follows:

Warmup:
Hypers  20
Chins  5

(Max Effort)
Sumo Deadlifts  3-160, 3-205, 2-245, 1-269, 1-315, 1-345, 1-405, 1-455, 3 sets of 3 @ 269 (FSL)

(Dynamic Effort)
Bison Bar Squats  2-135, 2-185, 8 sets of 2 @ 205 (Last 4 sets with black bands 30-60 lbs.)
Superset with:
Trap Bar Shrugs  5-145, 5-179, 5-189, 5-215, 5-249, 3 sets of 8 @ 205

Superset:
Decline Situps 3 sets of 15
Wtd. Hypers  3 sets of 15 @ 50

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

Workout Duration: 1:11:05.63 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I modified my plan for sumos a bit and deviated from my 531 schedule.  First, I decided to use blocks to save my lower back some.  Also, I decided to work up to a max single of 455.  I made it, and although it was a tough rep I think I have some more in the tank.  Next week I plan to hit 475-480 to get ready for my meet.

I added bands in for the last 4 aets of my Dynamic Effort squats today.  I used my black bands which are 30-60 pounds and they were pretty easy.  Next time I'll use my purple bands (40-80 pounds).

https://www.instagram.com/p/B2O66QBA1ge/
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 #623 on: September 10, 2019, 12:52:46 PM »
When's your meet?
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

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DIEL?

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Re: Greg's Lifting Journal
« Reply #624 on: September 12, 2019, 12:36:36 PM »
When's your meet?

It's on Sunday 9/22.  As usual I wish I had a bit more time to prepare...but I just have to dive in and swim and see what happens. :)
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 #625 on: September 12, 2019, 12:36:56 PM »
6:00 am - Home

This morning I completed 531 Concurrent Training (C44_1C) as follows:

(Max Effort)
Bench Press  5-135, 3-155, 2-195, 1-225, 1-255, 1-295, 5-335
Superset with:
Band Facepulls w/ Purple Bands  6 sets 20

Bench Press FSL Sets  3 sets of 8 @ 195
Superset with:
Upright Rows  3 sets of 8 @ 85
   
Cross Body DB Hmr Curls  3 sets of 15 @ 30
Superset with:
Kettlebell French Press  3 sets of 20 @ 35

Bodyweight: 218.0 Pounds (Down 5.2 pounds from 223.2 on 7/1)

Workout Duration: 0:43:58.90 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today. :)  I decided to test my 1RM as part of my Max Effort bench press work and I worked my way up to an attempt at 335.  It didn't feel too bad so I decided to go for a 2nd rep and then kept going until I got to 5 reps.  I was very happy with that and didn't go for anymore singles after that.  Instead I dropped back down to 195 and did 3 sets of 8 for FSL work.

That was a big surprise to hit 5 reps at 335.  I think the Monolith program really built up my strength.  Also, a few months back I mentioned getting my hormone levels tested.  It turned out that I had testosterone levels of a 10 year old little girl so they started me on HRT and now I have the levels of a Crossfit Games female athlete :D so I think that has helped too.  My workouts are the same intensity as before but now it seems like I'm recovering better and my shoulder has healed up and things like that.  In any case, I'm very happy that my bench is finally making progress after all these years.

https://www.instagram.com/p/B2UAUv4gE3w/
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 #626 on: September 15, 2019, 05:26:40 PM »
9:49 am - Untamed Strength

Friday morning I completed 531 Concurrent Training (C44_1D) as follows:

(Max Effort)
SSB 18" Box Squats  3-125, 3-160, 3-190, 3-205, 3-235, 3-275, 3-300, 3x3 @ 225 (FSL Sets)

(Dynamic Effort)
1.5" Deficit Sumo Deadlifts  1-135, 1-225, 8 sets of 1 @ 275
Superset with:
Calf Raises 3 sets of 10 @ 225 (1st 3 sets of deadlifts)
Chins  6 sets of 5 (next 6 sets of deadlifts)

Reverse Hypers  3 sets of 15 @ 50

Bodyweight: 219.6 Pounds (Down 3.6 pounds from 223.2 on 7/1)

Workout Duration: 1:00:26.91 h:mm:ss.ms (with 1:00 rest between sets)

My low back has been stiff and sore off and on for several weeks now so I finally decided to try out the Reverse Hyper machine at Untamed.  It definitely worked my lower back.  The interesting thing is the past 2 days I've had a whole new type of soreness, almost like a pinched nerve in my lower back / upper glute mucles.  I've been doing lots of yoga and stretching trying to loosen it up and it's getting a little better now.

https://www.instagram.com/p/B2XDnngAJEx/

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

9:04 am - Home

This morning I completed 531 Concurrent Training (C44_2A) as follows:

Shoulder Rehab - Red Micro Bands

(Dynamic Effort)
Decline Bench Press  5-135, 5-155, 8x8 @ 165 (last 4 sets added 40 pounds of chains)
Superset w/
DB BOLR  5 sets of 10 @ 15 (ss w/ 1st 5 bench sets)
DB XBody Hammer Curls  4 sets of 10 @ 30 (ss w/ 2nd 4 bench sets)

Military Press  5-80, 5-95, 5-115, 5-135, 5-145, 3 sets of 5 @ 115 (FSL)
superset with:
V-Grip T-Bar Rows  5-115, 5-140, 5-162, 5-184, 5-205, 3 sets of 8 @ 162 (FSL)

EZ Curls  3 sets of 12 @ 70
Superset w/
Hypers  3 sets of 10 @ 50

Bodyweight: 220.4 Pounds (Down 2.8 pounds from 223.2 on 7/1)

Workout Duration: 0:54:54.99 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  My hips/glutes were still very sore from something (I'm guessing the reverse hypers on Friday).  I did 15 minutes of yoga before working out and that helped some.  They overhead presses, though, really seemed to put pressure on the pinched nerve or whatever it is that's sore.  I was happy when they were done. :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/

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Re: Greg's Lifting Journal
« Reply #627 on: September 15, 2019, 06:02:50 PM »
When's your meet?

It's on Sunday 9/22.  As usual I wish I had a bit more time to prepare...but I just have to dive in and swim and see what happens. :)

Good luck!
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?

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Re: Greg's Lifting Journal
« Reply #628 on: September 16, 2019, 02:07:27 PM »
When's your meet?

It's on Sunday 9/22.  As usual I wish I had a bit more time to prepare...but I just have to dive in and swim and see what happens. :)

Good luck!

Thanks man! :)  I'm hoping it'll go well.  I think I'll definitely hit a new PR...I'm just hoping the new one is an increase of more than 5 pounds. :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/

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Re: Greg's Lifting Journal
« Reply #629 on: September 16, 2019, 02:07:38 PM »
6:01 am - Home

This morning I completed 531 Concurrent Training (C44_2B) as follows:

(Max Effort)
Sumo Deadlift Block Pulls  3-155, 3-225, 2-250, 1-315, 1-365, 1-375, 1-409

(Dynamic Effort)
Bison Bar Squats  3-135, 2-185, 1-225, 5 sets of 2 @ 205 (Last 2 sets with purple bands 40-80 lbs.)
Superset with:
Trap Bar Shrugs  5-145, 5-170, 5-201, 5-231, 5-255, 3 sets of 8 @ 201

Superset:
Lying Leg Raises  3 sets of 10
Wtd. Hypers  3 sets of 10 @ 50

Bodyweight: 218.0 Pounds (Down 5.2 pounds from 223.2 on 7/1)

Workout Duration: 0:51:31.46 h:mm:ss.ms (with 1:00 rest between sets)

OK workout this morning.  My hips/glutes are really barking.  I think that the Reverse Hyper work I did on Friday aggravated the nerves around both hips somehow.  It feels almost like Sciatica or some pain maybe with the IT band.  I've been trying various stretches and yoga work for the past couple of days and that has provided some temporary relief but then it starts back up again.

In any case, I worked up to 409 on sumo block pulls today and that felt good and strong.  I stopped there to keep from overtaxing my back ahead of the meet this upcoming Sunday.

Squats were tough.  When I got down to the bottom of each rep the nerves really started acting up.  I added an extra plate to the top of my box to reduce my squat depth and that helped some.  I called the squats 3 sets early, however, and decided not to make the pain any worse. I'll keep stretching and hopefully the pain will go away soon. :)

https://www.instagram.com/p/B2eX55rABW1/
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/