Author Topic: Greg's Lifting Journal  (Read 11866 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #180 on: March 06, 2018, 01:20:17 PM »
This morning I completed Barbell Medicine Strength (Workout_2B) as follows:

Deadlifts Warmups: 3-155, 2-205, 2-245, 1-295, 1-335
        Worksets: 2-405 (RPE 9), 3-320 (RPE 8 ), 3-320 (RPE 8 )

Superset:
303 Tempo Squats  Warmups: 3-45, 3-135
        Worksets: 8-179 (RPE 7 ), 8-190 (RPE 8 ), 6-200 (RPE 9), 10-200 (RPE 9)
Neutral Grip OHP  Warmups: 3-65, 2-75, 1-95, 1-115
        Worksets: 1-130 (RPE 8 ), 5x5 @ 105 (RPE 6)


Bodyweight: 216.8 Pounds

Workout Duration: 1:01:52.87 h:mm:ss

Tough workout today.  My deads started off OK.  I did them from the floor instead of using my usual 4" Blocks.  The plan called for a heavy single at 400 followed by 5x5 @ 320.  Well me being a dumb shit I did a double at 405 and then on my first set of 320 my lower back really started barking.  I think I must've tweaked it on the second rep at 405.  In any case, I did a set of 3 at 320 and then did one more set of 320 and by then my back was really tightening up so I called it on deads.

Suprisingly the squats felt OK.  It was my first time trying to do 303 Tempo squats and my first several sets looked more like 101 or 202 sets (one of these is in my video).  By my final 2 sets though I was getting the hang of it and they felt OK.  I kept the weight pretty light on these to get a feel for them.

https://www.instagram.com/p/Bf_HHiGHU5C

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

Outstanding work there Greg.  Bench is coming along great man.

Thanks Ron. :)  Yeah my strength is definitely starting to come back on bench and OHP.  My shoulder is getting better everyday and hopefully will be back to normal soon.
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 piperdown

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Re: Greg's Lifting Journal
« Reply #181 on: March 07, 2018, 10:23:22 AM »
You've got quite a bit of volume going on in here yourself Greg.
Ron's right, your bench numbers are looking good!
Eric

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Squat 315 pr
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Online ShawnJ

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Re: Greg's Lifting Journal
« Reply #182 on: March 08, 2018, 09:20:01 AM »
Strong deads despite the back tweak Greg. Good job on the tempo squats, tough to be patient on those and slow them down but they looked ok. Great exercise for finding optimal positioning and some great muscle activation!
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #183 on: March 08, 2018, 02:03:40 PM »
This morning I completed the following HLM workout (BakerMadcow_2A) as follows:

Superset:
Squats  Warmups: 3-45, 3-135, 3-155, 3-185, 2-210, 2-240
        Worksets: 3x5 @ 260 (RPE 8-9.5)
Band Pullaparts 6x10

Superset:
Bench Press Warmups: 3-140, 2-175, 2-205, 2-225
            Worksets: 3x5 @ 250 (RPE 8-9.5)
Rows  Warmups: 5-115, 5-137, 5-162, 5-180
      Worksets: 3x5 @ 202 (RPE 6)

Superset:
90 Deg Back Raises  4x10
Decline Situps  1x5 (low back was hurting so I stopped these)

Bodyweight: 214.2 Pounds

Workout Duration: 1:03:58.54 h:mm:ss

Good workout today.  My low back is still in some pain from deads the other day...I think I strained my SI joint somehow so I didn't push it too hard on squats today.  It pinched the nerve a few times in the hole on squats so my last 2 sets I stopped just at parallel (or a little above).  Still was able to get some good work in.

My right shoulder was barking bench so I went with a little bit wider grip.  That seemed to work OK and let me get my 3x5. :)

https://www.instagram.com/p/BgEP3cNlJDg

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

You've got quite a bit of volume going on in here yourself Greg.
Ron's right, your bench numbers are looking good!

Thanks Eric. :)  Yeah I'm playing around with a few things programming wise but volume is definitely playing a part in my current work.  Bench is looking up.  If I could just get past this shoulder issue I think I'll be in for some good progress.  Just have to keep on plugging away at it.


Strong deads despite the back tweak Greg. Good job on the tempo squats, tough to be patient on those and slow them down but they looked ok. Great exercise for finding optimal positioning and some great muscle activation!

Thanks Shawn. :)  Yeah I must've strained my SI joint on my heavy set.  I'm not sure why.  I've been doing extra mobility work on it and using Arctic Sports Balm and my CBD oil rub so hopefully it'll heal up quickly.  I'm supposed to do block pulls on Saturday so I'll probably have to play that by ear.

Those tempo squats are definitely challenging.  My internal timer started off in fast mode. :D  I think those and the pause squats both will definitely pay off in the long run.
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 #184 on: March 10, 2018, 12:51:27 PM »
This morning I completed the following HLM workout (BakerMadcow_2B) as follows:

Superset:
Block Pulls Warmups: 3-155, 3-195, 3-245, 2-275, 1-315
Worksets: 3x3 @ 345, 1x5 @ 345 (RPE 7)
   Note: All sets done from 4" Blocks
Multi-Grip OHP   3-75, 3-85, 2x5 @ 105, 1x8 @ 105

SSB Box Squats   3-135, 3-155, 3-185, 3x5 @ 210

Bodyweight: 215.0 Pounds

Workout Duration: 54:05.56 h:mm:ss

https://www.instagram.com/p/BgJeBGbl2Y-

Good workout.  My lower back/SI Joint was still sore from deads earlier in the week so I did mostly sets of 3 instead of 5's and I also used my 4" blocks.  Things felt good so I did a 4th set of 5.  SSB Box Squats felt good too...these are helping with quad and glute strength big time.
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 #185 on: March 10, 2018, 01:57:34 PM »
Lot of work on 54min! Hope that back tweak clears soon. Looked like your keeping a good flat back form in the video.
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Offline BLK00TJ

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Re: Greg's Lifting Journal
« Reply #186 on: March 10, 2018, 07:19:26 PM »
Your volume to workout times make me feel lazy.  Well done.

Online ShawnJ

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Re: Greg's Lifting Journal
« Reply #187 on: March 11, 2018, 09:38:14 AM »
Beauty work Greg, hope the back gets better. SSB box squats sound awesome!
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Re: Greg's Lifting Journal
« Reply #188 on: March 12, 2018, 02:19:49 PM »
This morning I completed the following HLM workout (BakerMadcow_2C) as follows:

Superset:
Squats  Warmups: 3-45, 3-135, 3-185, 2-210, 1-240
        Worksets: 3-285, 8-210 (202 Tempo)
Band Facepulls  5x15 @ Red Micro Band

Superset:
Bench Press Warmups: 3-45, 3-140, 3-175, 2-200, 1-225
            Worksets: 3-270, 8-200 (1-2 Second Pause)
Pendlay Rows Warmups: 5-110, 5-155, 5-175, 5-205
            Worksets: 3-220, 8-205

Bodyweight: 214.0 Pounds

Workout Duration: 49:19.53 h:mm:ss

Good workout today on my "Medium" day.  I did a 4 mile hilly trail run yesterday so my legs were a bit sore going into squats but they loosened up and felt pretty good.  My shoulder is still barking at me in bench but I was able to get my top set of 3 in so that was a win.  All in all, trucking along and getting my sets/reps in according to plan.

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

Lot of work on 54min! Hope that back tweak clears soon. Looked like your keeping a good flat back form in the video.

Thanks Andrew. :)  Yeah my back is feeling pretty much back to normal.  There is a little residual soreness but nothing too bad at all.  Now if I could just get my shoulder back to normal I'll be ready to roll.


Your volume to workout times make me feel lazy.  Well done.

Hah! :)  Thanks Ron, but your volume puts me to shame.  I've just gotten so used to short rest times and supersets it's the only way I work out now.


Beauty work Greg, hope the back gets better. SSB box squats sound awesome!

Thanks Shawn. :)  Thankfully the back healed up pretty quickly.  I don't know what I did but it must've just been a minor strain.

SSB squats are pretty freaking awesome.  They're challenging but in a great way.  I definitely feel like they're paying dividends for me.
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 piperdown

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Re: Greg's Lifting Journal
« Reply #189 on: March 13, 2018, 07:56:47 AM »
Moving solid weight at a fast pace Greg  :thumbsup:
Your facepulls in between bench remind me I need to get back to doing them.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #190 on: March 14, 2018, 12:48:02 PM »
This morning I completed the following HLM workout (BakerMadcow_3A) as follows:

Superset:
Squats Warmups: 3-45, 3-155, 2-185, 2-225, 1-265
      Worksets: 3x2 @ 300 (RPE 8)
Band Facepulls 5x20

Superset:
Bench Press Warmups: 5-45, 3-140, 3-175, 2-225, 1-255
         Worksets: 3x2 @ 285 (RPE 9.5)
Pendlay Rows Warmups: 5-115, 5-137, 5-175, 5-195
         Worksets: 3x2 @ 225 (RPE 8.5)

Superset:
90 Deg Back Raises 4x10
Decline Situps 4x10

Bodyweight: 214.8 Pounds

Workout Duration: 1:12:22.41 h:mm:ss

https://www.instagram.com/p/BgTlB1tlsuq

Good tough workout today.  It is 2's week so I worked up to 3x2 on squats, bench, and rows.  I'm feeling old...my low back and right shoulder are both constantly sore these days so the reps on squat and bench were both less than perfect but I got them in and count that as a win.  Strength is building back up and I'll keep rehabbing the sore spots so hopefully I'll move past that soon. :)

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

Moving solid weight at a fast pace Greg  :thumbsup:
Your facepulls in between bench remind me I need to get back to doing them.

Thanks Eric.  Yeah the pacing of these workouts is good.  There really is no fluff so I move from one big lift to the next.  The exception to that of course is my shoulder work and core work.  The band facepulls and pullaparts both go a long way towards making my shoulders usable for squats and deads.  They are pretty much a required piece of my workouts now.
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 #191 on: March 14, 2018, 09:03:28 PM »
Strong squats and bench Greg, especially when feeling beat up. I got a lot of that going on too, my hip is really bugging me lately and hope it doesn’t get any worse. Just got to do what we can I guess!
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Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #192 on: March 14, 2018, 10:56:37 PM »
Strong squats and bench Greg, especially when feeling beat up. I got a lot of that going on too, my hip is really bugging me lately and hope it doesn’t get any worse. Just got to do what we can I guess!

Thanks Shawn. :)  Yeah I was feeling beat up earlier today and a bit frustrated with the low back and shoulder.  Just like you said though we have to do what we can.  My son was out of school sick today so I took a sick day and stayed home with him.  A couple of naps later (me not him :D ) and some mobility/stretching work today and I'm feeling much better now.  Now that I'm getting further along into my 40's I really need to pay better attention to my recovery and mobility work...if I do that I think I'll be much better off lifting wise.
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 Anthony21

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Re: Greg's Lifting Journal
« Reply #193 on: March 14, 2018, 11:07:44 PM »
What's up Greg! Thanks for the sub on YouTube. I gave you a follow on IG and will be following along with your log. I'm sure you're going to smash that meet on 5/20.
« Last Edit: March 14, 2018, 11:22:58 PM by Anthony21 »

Offline Dave

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Re: Greg's Lifting Journal
« Reply #194 on: March 14, 2018, 11:31:17 PM »
I'm way behind around here Greg. What is baker madcow?
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