Author Topic: Greg's Lifting Journal  (Read 14560 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #360 on: June 27, 2018, 09:12:14 AM »
Making Smolov work with 5/3/1, nice.

Training is looking solid man. How are things feeling now that you're back into the groove of things post meet?

Thanks Anthony. :)  Yeah using the Smolov progression in place of my SSL assistance/supplemental work is working well so far.  It is more volume than my usual 5x5 but I think it'll work out in the long term.

My body has recovered well from the meet.  With the peaking work prior to the meet I wound up with Golfer's elbow in my left arm and some other aches and pains.  The sub-max work with 531 is helping me get over those.  I feel like I'm in a good groove now for sure.
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/

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Re: Greg's Lifting Journal
« Reply #361 on: June 29, 2018, 12:24:41 AM »
This evening I completed 531 4 Day Full Body (C30_2C) as follows:

Squats   5-105, 5-145, 3-175, 3-200, 3-235, 3x3 @ 260

Bench Press   5-135, 3-175, 3-205, 7x5 @ 225 (Smolov 1B)

Superset:
Lat Pulldowns   5x10 @ 90
KB French Press   5x8 @ 44

Decline Situps   3x10

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 1:11:12.30 mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength.  Squats were tough in the heat but otherwise felt good.  7x5 on the bench was a challenge but also felt good.

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/

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Re: Greg's Lifting Journal
« Reply #362 on: June 30, 2018, 11:43:58 AM »
This morning I completed 531 4 Day Full Body (C30_2D) as follows:

Superset:
1.75" Deficit Deadlifts   3-135, 3-225, 3-291, 5x3 @ 335
Decline Benchpress  5-95, 5-115, 5-135, 5-155, 5-185, 3x3 @ 200

Backraises   15, 15

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 29:51.74 mm:ss (with 1:00 rest between sets)

Good workout today.  Had family visiting and was running short on time so I got 'er done 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/

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Re: Greg's Lifting Journal
« Reply #363 on: July 02, 2018, 05:03:05 PM »
This morning I completed 531 4 Day Full Body (C30_3A) as follows:

Superset:
Bench Press   5-115, 5-135, 5-165, 5-205, 5-230, 3x2 @ 260
--1st 3 Sets - Band Facepulls  3x20
--2nd 5 Sets - DB Hammer Curls 5x10 @ 25

Superset:
SSB Squats   5-135, 5-185, 8x4 @ 215 (Smolov Jr. 1C)
--1st 5 Sets - DB OHP  5x9 @ 30
--2nd 5 Sets - DB BOLR 5x10 @ 15

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 54:04.28 mm:ss (with 1:00 rest between sets)

Good workout today.  That was a lot of sets of SSB but it felt good to do them.  Bench felt good but shoulders were a little sore so I stopped without doing my SlingShot Joker sets.
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/

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Re: Greg's Lifting Journal
« Reply #364 on: July 06, 2018, 11:55:48 AM »
Wednesday morning I completed 531 4 Day Full Body (C30_3B) as follows:

Superset:
4" Block Pulls  3-160, 3-200, 3-245, 3-300, 3-340, 3x2 @ 385
Incline BP  3-115, 3-145, 3-165, 5x5 @ 185

Superset:
DB BOLR 3x10 @ 15
Hypers  3x15

Bodyweight: 219.2.0 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 35:10.14 mm:ss (with 1:00 rest between sets)

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

This morning I completed 531 4 Day Full Body (C30_3C/D) as follows:

Squats   3-115, 3-145, 3-175, 3-215, 3-245, 3x2 @ 275

Decline Benchpress  5-95, 5-115, 5-135, 5-165, 5-195, 2x2 @ 215, 10-215

Tri-set:
Multi-Grip Chins  3x8
KB French Press   3x10 @ 35
Decline Situps  3x12

Bodyweight: 220.4 Pounds (Down 0.6 pounds from 221.0 on 5/30)

Workout Duration: 47:17.49 mm:ss (with 1:00 rest between sets

Good past couple of workouts.  I'm cruising along on 531 right now but am having a little trouble recovering from the 4 full-body workouts per week.  That finishes up this 531 cycle.  I'm going away for the weekend to Lake Tahoe and when I get back I'm going to switch it up a little by switching to a Push/Pull/Legs setup using 531.  I think that'll let me hit a given body function hard and then recover for a few days before hitting that one again.

https://www.instagram.com/p/Bk5DebMhjAE
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/

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Re: Greg's Lifting Journal
« Reply #365 on: July 09, 2018, 09:19:25 PM »
This morning I completed 531 PPL (C31_1A) as follows:

4" Block Pulls   3-165, 3-201, 3-245, 3-285, 3-335, 3x3 @ 373

1.75" Deficit Deadlifts (FSL)   3x3 @ 285

PRows   5-95, 5-115, 5-135, 5-165, 5-185

Multi-Grip Chins   5x5 @ 15 (various grips)

Superset:
EZ Curls   3x8 @ 65 (with Arm Blaster)
Backraises   3x12

Bodyweight: 222.2 Pounds (New Baseline -- Time to Cut Back)

Workout Duration: 56:46.87 mm:ss (with 1:00 rest between sets)

I recently re-read an article by Stan Efferding (recommended by Wendler) and was particularly struck by his quote "Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can."

http://npcnewsonline.com/powerbuilding-you-dont-grow-in-the-gym/63930/

I've been having trouble recovering lifting 4 days a week.  My diet and sleep are pretty good so I think the training frequency is my main issue.  In the article, Stan also recommended a Push, Pull, Legs training setup.  I adapted my 531 program to this and will run that for a while.  It felt good today so I'm off to a good start.
« Last Edit: July 09, 2018, 09:25:30 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/

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Re: Greg's Lifting Journal
« Reply #366 on: July 11, 2018, 01:47:21 PM »
This morning I completed 531 Push/Pull/Legs (C31_1B) as follows:

Superset:
Bench Press 5-115, 5-145, 5-165, 5-195, 5-225, 3x3 @ 250
DB BOLR 3x10 @ 15

Superset:
Decline CGBP  3x5 @ 195
OHP 5-85, 5-95, 5-105, 5-115

Superset:
Triceps Pushdowns 3x12 @ 50
Decline Situps  3x12

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 46:22.32 mm:ss (with 1:00 rest between sets)

Good workout this morning.  I'm a little nervous if the PPL will give me enough frequency as compared to the full body workouts I've been doing previous to this.  It definitely feels like I'm able to give more focus to an area of my body with these workouts, though.  My triceps were really hit hard during this 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/

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Re: Greg's Lifting Journal
« Reply #367 on: July 12, 2018, 06:32:44 PM »
This morning I completed 531 Push/Pull/Legs (C31_1C) as follows:

Squats  5-135, 3-155, 3-175, 3-205, 3-235, 3x3 @ 265

Superset:
SSB Squats  3x5 @ 235
SLDL  8-179, 8-205, 8-235

Superset:
Calf Raises 10-235, 2x8 @ 235
Back Raises 3x15

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 47:46.13 mm:ss (with 1:00 rest between sets)

Good workout today.  The SSB's after the regular squats were a little intimidating going in but felt good once I got going on them.
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/

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Re: Greg's Lifting Journal
« Reply #368 on: July 15, 2018, 08:19:44 AM »
Yesterday morning I completed 531 Push/Pull/Legs (C31_2A) as follows:

Deadlifts   3-135, 3-225, 3-245, 3-265, 3-315, 3x2 @ 355

3" Deficit Deadlifts (FSL)   3x3 @ 265

Superset:
PRows   5-135, 5-155, 2x5 @ 175
Multi-Grip Chins  4x5 @ 20 Pounds (various grips)

Bodyweight: 217.8 Pounds (Down 4.4 pounds from 222.2 on 7/9)

Workout Duration: 40:58.31 mm:ss (with 1:00 rest between sets)

Tough, hot workout at Untamed Strength.  Thankfully it was week 2 of my program, a "5s" week (I'm doing 3/5/1), so my weights weren't too heavy.  They felt heavy though and the heat was draining me.  Instead of hitting 3x4 for my top set as planned, I went with 3x2 instead.  Also, the 1.5" blocks I usually use at Untamed for deficits were being used by someone else so I had to go with the 3" blocks...the FSL weights were very light though so this wasn't a problem.

After my superset of PRows and Chins I was pooped, so I called it a day and skipped curls and back raises.
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/

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Re: Greg's Lifting Journal
« Reply #369 on: July 15, 2018, 11:22:08 AM »
This morning I completed 531 Push/Pull/Legs (C31_2B) as follows:

Superset:
Bench Press 5-115, 5-145, 5-165, 5-185, 5-205, 3x4 @ 235
DB BOLR 5x10 @ 15

Superset:
Decline BP  5x10 @ 185 (BBB @ FSL)
OHP 5-80, 5-90, 5-100, 5-110

Tri-set:
Triceps Pushdowns 3x12 @ 55
Decline Situps  3x15
DB Hammer Curls   3x10 @ 25

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 57:07.80 mm:ss (with 1:00 rest between sets)

Great workout today.  After yesterday's workout at Untamed I wasn't sure what to expect today.  In my garage it was nice and cool this morning and I felt strong across the board.  I changed my assistance lift up a bit and instead of doing FSL sets of 5 on decline bench I did 5 sets of 10.  I plan to keep that up with Bench and Squats both and get some hypertrophy work in.
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/

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Re: Greg's Lifting Journal
« Reply #370 on: July 20, 2018, 02:16:35 PM »
This morning I completed 531 Push/Pull/Legs (C31_2C) as follows:

Squats  5-135, 5-155, 5-175, 5-195, 5-225, 3x4 @ 250

Superset:
SSB Squats  5x10 @ 195
SLDL  8-179, 8-190, 8-223 (Off 4" Blocks)

Superset:
Calf Raises 3x10 @ 195
Back Raises 3x15

Bodyweight: 218.0 Pounds (Down 4.2 pounds from 222.2 on 7/9)

Workout Duration: 54:06.73 mm:ss (with 1:00 rest between sets)

Great workout this morning.  This was my first day back from a 5 day camping trip where I did no lifting.  I pushed it a little by introducing the BBB sets on SSB but it is something I've been wanting to implement for a while and plan to continue for several cycles so I figured there was no time like the present especially since it is a light week.

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

While I was camping I took the dogs for 2 trail runs.

On Tuesday we ran 3.7 miles in 55m:13s, climbed a total of 313 ft to a max elevation of 6695 ft and burned an estimated 615 kcal.

On Wednesday we ran 4.06 miles in 1h:03m:25s, climbed a total of 318 ft to a max elevation of 6721 ft and burned an estimated 655 kcal.

Both runs were tough and hot but the scenery was great and it is awesome to run and breathe in the mountain air so that was worth it.
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/

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Re: Greg's Lifting Journal
« Reply #371 on: July 22, 2018, 01:42:59 PM »
This morning I completed 531 PPL (C31_3A) as follows:

4" Block Pulls   3-179, 3-201, 3-245, 3-311, 2-355, 3x2 @ 390 (all DOH)

1.75" Deficit Deadlifts (FSL)   3x3 @ 310

Superset:
TBar Rows   5-92, 5-115, 5-140, 5-172, 5-190
Multi-Grip Chins  5x5 @ 25 (various grips)

Superset:
DB Hammer Curls   3x10 @ 25
Backraises  3x17

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 1:06:24.29 mm:ss (with 1:00 rest between sets)

Great workout today.  This was the first workout of my 1's week and so far so good.  Once I finish this cycle I'm going to alternate weeks of 531 and Sheiko.  I think this will allow me to push strength with Sheiko but allow time for volume work and recovery as well...win-win.

https://www.instagram.com/p/BliUe9eHYcG
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/

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Re: Greg's Lifting Journal
« Reply #372 on: July 24, 2018, 05:54:05 PM »
This morning I completed 531 Push/Pull/Legs (C31_3B) as follows:

Superset:
Bench Press 5-135, 5-145, 5-175, 3-205, 2-235, 3x2 @ 260
DB BOLR 5x10 @ 15

Superset:
Decline BP  6x6 @ 205 (FSL)
OHP 5-75, 5-95, 3-110, 3x2 @ 120

Tri-set:
Triceps Pushdowns 3x12 @ 60
Decline Situps  3x17
DB Hammer Curls   3x10 @ 30

Bodyweight: 216.0 Pounds (Down 6.2 pounds from 222.2 on 7/9)

Workout Duration: 54:19.54 mm:ss (with 1:00 rest between sets)
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/

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Re: Greg's Lifting Journal
« Reply #373 on: July 27, 2018, 09:00:57 AM »
This morning I completed 531 Push/Pull/Legs (C31_3C) as follows:

Squats  3-135, 3-155, 3-175, 3-225, 2-250, 3x2 @ 280

Superset:
SSB Squats  6x6 @ 225
SLDL  8-185, 6-228, 3x6 @ 250 (Off 4" Blocks)

Bodyweight: 216.0 Pounds (Down 6.2 pounds from 222.2 on 7/9)

Workout Duration: 43:08.06 mm:ss (with 1:00 rest between sets)

Great workout...squats felt strong.  I'm really liking the volume sets of FSL on SSB.  I can see definite improvements in quad strength and size from those.

This ends this cycle of 531.  Starting on Saturday I'm going to start my plan of alternating weeks of 531 with Sheiko.  I think that will give me the benefits of both workout programs and reduce wear and tear on my body as I'll get a chance to recover from each program while I'm doing a week of the other one.  They both provide good work but in different ways and at different intensities.
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/

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Re: Greg's Lifting Journal
« Reply #374 on: July 28, 2018, 11:21:22 AM »
This morning I completed Sheiko Int. Medium Prep 1 Wk 1 A as follows:

Bench Press   3-135, 5-155, 4-185, 3-215, 5x3 @ 230

Squats   5-165, 5-195, 5x5 @ 230

Bench Press   6-155, 6-185, 4x6 @ 200

Superset:
Incline DB Bench Press   4x6 @ 45
Hyperextensions (Weight at Chest) 5x5 @ 50

Bodyweight: 217.6 Pounds (Down 4.6 pounds from 222.2 on 7/9)

Workout Duration: 1:10:15.57 h:mm:ss (with 1:00 rest between sets)

Good tough workout.  I think it'll be good alternating between 531 and Sheiko like this.  They both use sub-max volume but they do it in different ways that seem to complement each other.
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/