Author Topic: Greg's Lifting Journal  (Read 14597 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #135 on: February 09, 2018, 04:00:40 PM »
This morning I completed Kick Ass Powerbuilding (C29_Workout1J_Hepburn) as follows:

Tri-set:
Squats  3-120, 2-150, 2-185, 2-225, 5x2 @ 260
  Note: All reps done to 14" Box
Band Facepulls  20, 20, 20, 20
Multi-Grip OHP  3-50, 3-60, 3-75, 3-90, 5x2 @ 100

Superset:
SSB Squats  3x6 @ 215
  Note: All reps done to 14" Box
Multi-Grip OHP  3x6 @ 80

Bodyweight: 206.4 Pounds (Down 6.0 Pounds Since 2/1)

Workout Duration: 43:50.66 mm:ss (with 1:00 rest between sets)

Good workout today.  This wraps up week 1 of Hepburn.  Now it's on to week 1 of STronger in 30 Days Bench Program and the end of this microcycle.  Then I start microcycle week 2.  So far so good with this program.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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 BLK00TJ

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Re: Greg's Lifting Journal
« Reply #136 on: February 09, 2018, 06:08:58 PM »
Any program with lots of squatting is worth doing.  Well done Greg.  Aren't you due for another meet?  It's been a couple weeks. :jester:

Online ShawnJ

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Re: Greg's Lifting Journal
« Reply #137 on: February 10, 2018, 02:53:49 PM »
Hard work on that session Greg, squats and then more squats!
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #138 on: February 10, 2018, 03:06:24 PM »
This morning I completed Week 1 of STronger Bench in 30 Days (C29_Workout1K_ST) as follows:

Bench Press   5-135, 4-155, 2-185, 1-215, 4x6 @ 230

Reactive SlingShot  3x3 @ 245

Superset:
Incline DB BP   10-30, 10-35, 10-35
DB Rows  3x10 @ 80

Superset:
KB French Press   3x10 @ 40
Chin  3x10

Superset:
Pushups      3x15
Band Face Pulls  3x25

Bodyweight: ??? Pounds

Workout Duration: 44:18.19 h:mm:ss (with 1:00 rest between sets)

Good workout.  I used a little bit wider grip than normal on my bench and this felt better on my shoulder.  My right rear delt has been sore since my last meet.  It was nice to get through the bench with minimal shoulder discomfort.

That completes my first micro-cycle on this program.  On Monday I'll start the 2nd micro-cycle.

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

We're in crunch mode and I have to work today so I couldn't take my dogs on our normal trail run today.  Instead I took them for a quick run in our neighborhood.  We ran 2.2 miles in 25m:32s, climbed a total of 33 ft to a max elevation of 2379 ft, and burned an estimated 401 kcal.  Tomorrow I'll take them on a longer trail run.

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

Any program with lots of squatting is worth doing.  Well done Greg.  Aren't you due for another meet?  It's been a couple weeks. :jester:

Damn straight Ron. :)  That program certainly has lots of squatting...as well as lots of other main lifts too.  It's certainly giving me my money's worth so far.

It's funny you bring up meets...I'm already itching to compete again and have been eye-balling a meet in May...we'll have to see. :D


Hard work on that session Greg, squats and then more squats!

Thanks Shawn. :)  There are definitely no shortage of squats in my current program.  Perhaps that's why I'm always hobbling around everywhere with sore legs...like an old timer. :D
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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 Andrew

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Re: Greg's Lifting Journal
« Reply #139 on: February 10, 2018, 04:11:27 PM »
nice training, and awesome getting out and doing the trails too. what kind of grip do you use with the multi-grip OHP?
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #140 on: February 12, 2018, 02:04:16 PM »
Yesterday morning I took my dogs for a trail run on the Tech Trail in Nevada City.  It is a hilly loop, and we ran 5.01 miles in 1h:08m:23s, climbed a total of 244 ft to a max elevation of 2675 ft, and burned an estimated 869 kcal.  Here is a picture of the elevation profile for th run:

https://www.instagram.com/p/BfE3OsDHLB7

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

This morning I completed Kick Ass Powerbuilding (C29_Workout2A_KSC) as follows:

Superset:
Bench Press 5-115, 4-155, 3-160, 3-190, 2-215, 3x5 @ 245
Band Facepulls  20, 20, 20, 20

Superset:
Fat Bar (1.9") Incline BP 3x8 @ 160
BB Curls  3x8 @ 65

Superset:
Decline DB BP 3x15 @ 40
One Arm DB Preacher Curls 3x12 @ 20

Bodyweight: ??? Pounds

Workout Duration: 45:57.35 mm:ss (with 1:00 rest between sets)

Good workout.  I joined the Andy Baker Online Barbell Club and am receiving weekly programming from him now.  I'm integrating those programs in where possible and so far am liking the results.

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

nice training, and awesome getting out and doing the trails too. what kind of grip do you use with the multi-grip OHP?

Thanks Andrew. :)  I'm still geting out on the trails as much as possible.  I've been capping my runs at around 4-5 miles though to prevent too much of a negative impact on my lifting.  I still love getting out there and running in the woods though.

With the multi-grip bar I mainly use the middle width angled grip.  My bar has a mix of neutral grips and angled grips.  I prefer the angled over the neutral though.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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 ShawnJ

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Re: Greg's Lifting Journal
« Reply #141 on: February 12, 2018, 06:59:12 PM »
Lots of work put in with all the supersets, must have been pumped right up after that one!
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #142 on: February 13, 2018, 01:07:30 PM »
This morning I completed Kick Ass Powerbuilding (C29_Workout2B_KSC) as follows:

Block Pulls 3-155, 3-205, 3-225, 3-265, 2-300, 3x5 @ 340
  Note: All sets done from 4" blocks

SSB Squats  3x5 @ 200
  Note: All sets done to 14" Box

Weighted Stepups  3x10 per leg @ 20 Pound Dumbbell
  Note: All sets done to 14" Box

Superset:
Calf Raises 3x15 @ 200
Decline Situps  3x15 @ Bodyweight

Bodyweight: ??? Pounds (Didn't Weigh)

Workout Duration: 58:19.85 mm:ss (with 1:00 rest between sets)

Another good workout.  I've continued doing pulls from 4" blocks instead of the floor as this works much better with my hip/low back issues.  I also pull with deficit deads every once in a while and my strength from the floor for my last meet seemed to be fine with this combo.

https://youtu.be/kemtYLtWwtU

https://youtu.be/6XMlOG2zAmQ

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

Lots of work put in with all the supersets, must have been pumped right up after that one!

Yes indeed Shawn. :)  The pumpage factor was high after that workout.
« Last Edit: February 13, 2018, 01:09:35 PM by ptreyesgreg »
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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 #143 on: February 14, 2018, 01:05:31 PM »
This morning I completed Kick Ass Powerbuilding (C29_Workout2C_KSC) as follows:

Mulit-Grip OHP  5-45, 4-65, 3-75, 2-85, 1-100, 5-105, 2x5 @ 95

Seated DB OHP   3x12 @ 25

Tri-set:
DB Side Lat Raises  3x20 @ 10 pounds
Dips  3x15
Tri Pressdowns  10-75, 2x20 @ 50

Bodyweight: ??? Pounds (Didn't weigh)

Workout Duration: 43:29.18 mm:ss (with 1:00 rest between sets)

Tough workout today.  My right shoulder is still bothering me after my two powerlifting meets in January.  I'm not sure what I did to it but there is some significant pain whenever I lift my right arm above my shoulder.  I have been doing OHP with my multi-grip bar since the meets and today I decided to push it a bit and try my fat bar.  I tried to do 3x5 at 105 but the first set caused enough pain that I lowered the weight for the final two sets.  I think I'll take a few weeks off OHP entirely and then go back to my multi-grip bar.  It's a tough pill to swallow as last year I was doing 5 reps in the 145-150 range.  That's OK though...I need to push pride aside and let my shoulder heal up.

https://youtu.be/Y6YEI7FQK0g
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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 Andrew

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Re: Greg's Lifting Journal
« Reply #144 on: February 14, 2018, 10:46:22 PM »
Bummer about the shoulder pain. Just remember it will get better. Mine is still not 100% but it is close. One thing on OHP I saw Alan Thrall doing was OHP Pin presses. Basically if there is a range of motion that you can do pain free, set the pins and just do that pain free part of the range of motion (for example from top of head level to lockout only)...Then incrementally (over the course of weeks) slowly move the pins down a little each workout until you can get back to full rom pain free
« Last Edit: February 14, 2018, 10:51:56 PM by Andrew »
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #145 on: February 15, 2018, 07:52:46 AM »
Bummer about the shoulder pain. Just remember it will get better. Mine is still not 100% but it is close. One thing on OHP I saw Alan Thrall doing was OHP Pin presses. Basically if there is a range of motion that you can do pain free, set the pins and just do that pain free part of the range of motion (for example from top of head level to lockout only)...Then incrementally (over the course of weeks) slowly move the pins down a little each workout until you can get back to full rom pain free

Thanks for the suggestion Andrew. :)  That is a good idea.  The pain seemed to be much less from forehead level up, so I'll set the pins there and give that a try next time.  I know it'll get better eventually but yesterday I just got frustrated because it wasn't getting better more quickly...basically I was just being impatient and pushing too hard too quickly.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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 Dave

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Re: Greg's Lifting Journal
« Reply #146 on: February 16, 2018, 09:54:09 PM »
Sorry to hear about the shoulder Greg! Heal up man. 
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Offline BLK00TJ

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Re: Greg's Lifting Journal
« Reply #147 on: February 17, 2018, 10:23:01 AM »
Sucks about that shoulder Greg.  Hope it heals up fast man.

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #148 on: February 18, 2018, 09:31:53 AM »
I've fallen behind on logging my workouts so here are my last two:

Thursday evening I completed Kick Ass Powerbuilding (C29_Workout2D_KSC) as follows:

Chins  10, 10, 9, 8 (All @ bodyweight)
Lat Pulldowns   4x12 @ 115

Superset:
Bent Over Rows   12-135, 10-185, 8-185, 12-135
DB BOLR   15-10, 15-10, 12-10, 12-10

Trap Bar Shrugs   3x8 @ 225


Bodyweight: ??? Pounds

Workout Duration: 28:02.50 mm:ss (with 1:00 rest between sets)

Good quick supplemental back focused workout.  I did this one at Ironworks Gym in Grass Valley with my brother.

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

Yesterday morning I completed Kick Ass Powerbuilding (C29_Workout2E_KSC) as follows:

Squats   5-135, 4-165, 3-195, 2-235, 3x5 @ 260

SSB Squats   3x5 @ 205

RDL      6-135, 5x6 @ 205

Decline Situps   4x12 @ Bodyweight


Bodyweight: ??? Pounds

Workout Duration: 59:38.81 mm:ss (with 1:00 rest between sets)

Great workout at Untamed Strength in Sacramento.  I picked up a friend of mine from Grass Valley and headed down to Alan's gym.  He is about 10 years younger than me and is doing the Bridge program from Barbell Medicine.  We had a blast and got a good workout in.

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

https://www.instagram.com/stories/untamedstrength/?hl=en
(The 6th vid in this story shows Your's Truly doing RDL)

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

Sorry to hear about the shoulder Greg! Heal up man. 

Sucks about that shoulder Greg.  Hope it heals up fast man.

Thanks Guys.  I've been taking care of it the past couple of days and it is starting to feel better.  I've been doing some light dumbbell work to stretch it out and also using Arctic Sports Balm on it and that seems to help.  Also, my wife got some CBD oil lotion (which is now legal in California :) ) from our massage therapist and I've been applying that each night...it's amazing how much that seems to make the pain go away.  In any case, I'm going to go do a bench workout here in a few minutes so that'll be a good indicator of how its doing.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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 #149 on: February 18, 2018, 03:43:22 PM »
This morning I completed Week 2 of STronger Bench in 30 Days (C29_Workout2F_ST) as follows:

Bench Press   5-135, 3-155, 2-185, 1-225, 5x5 @ 240

Reactive SlingShot  4x3 @ 245

Superset:
Incline DB BP   3x8 @ 40
Multi-Grip Chins   3x5 @ BW+25

Bodyweight: ??? Pounds

Workout Duration: 40:17.25 h:mm:ss (with 1:00 rest between sets)

Good workout today.  My right shoulder was a little sore but it felt much better than it has been.  I used a slightly wider grip on the bench and that seemed to help some too.

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

After lifting I took my dogs on a trail run in Nevada City on the Tech Trail.  We ran 3.76 miles in 55m:55s, climbed a total of 246 ft to a max elevation of 2691 ft and burned an estimated 625 kcal.  This was a tough run at a glacial pace mainly due to sore legs from yesterday's squat workout.
If you don't find the limit you don't have to answer that question...you have no limit.
- Brian Shaw

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/