Author Topic: Greg's Lifting Journal  (Read 11755 times)

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Re: Greg's Lifting Journal
« Reply #375 on: July 30, 2018, 12:46:54 PM »
This morning I completed Sheiko Int. Medium Prep 1 Wk 1 B as follows:

Superset:
4" Block Pulls  3-135, 3-225, 3-270, 3-315, 4x3 @ 340 (All done DOH)
Swiss Bar Incline Bench Press 3-95, 3-115, 3-135, 4x3 @ 160

Superset:
4" Block Pulls  2x3 @ 315, 4x3 @ 360 (Versa Grips for final 4 sets)
SSB Squats  5x8 @ 205

Decline Situps 3x10

Bodyweight: 215.0 Pounds (Down 7.2 pounds from 222.2 on 7/9)

Workout Duration: 1:11:19.01 h:mm:ss (with 1:00 rest between sets)

Great but VERY tough workout today.  The superset with the 2nd round of block pulls and SSB was particularly brutal.  I was huffing and puffing and sweating by the end of that...after the last 2 sets I got queasy and had to sit down for a few minutes.  I'm thinking that'll be some effective work.
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 #376 on: August 01, 2018, 01:30:02 PM »
This morning I completed Sheiko Int. Medium Prep 1 Wk 1-C as follows:

Bench Press   7-155, 6-170, 5-185, 4-200, 2x3 @ 215, 2x2 @ 230,
            2x3 @ 215, 4-200, 6-185, 8-170, 10-155

Superset:
Squats   5-165, 4-195, 3-230, 5x3 @ 245
French Press  5x8 @ 65

Superset:
Lat Pulldowns 5x8 @ 95
Goodmornings (Seated) 5x5 @ 45

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

Workout Duration: 1:09:08.94 h:mm:ss (with 1:00 rest between sets)

Good workout today.  This finished up my first week of this Sheiko cycle.  Next week it's on to the first week of a new 531 cycle.  I'm really liking alternating between weeks of the two programs.  It seems to be keeping things fresh...and it's definitely giving me some good workouts.

Side Note: I will bump up the weight on goodmornings next week.  This was my first time doing those seated and I set the weight too low.  I'll bump the lat pulldowns too.
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 #377 on: August 03, 2018, 12:09:13 PM »
This morning I completed 531 Behemoth (C32_1A) as follows:

Superset:
Squats  5-155, 5-205, 3-230, 5x5 @ 245
Facepulls with Red Micro Band 5x20

Superset:
Incline BP  10x10 @ 125
  Note: (Final 2 reps on final set were BB-style half reps as I ran out of gas)
DB BOLR 5x10 @ 15

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 49:39.94 mm:ss (with 1:00 rest between sets)

Good workout.  My left shoulder has really been bugging me for the last couple of days, to the point where I had trouble picking up my coffee mug yesterday with my left arm.  So I decided to go with a different template than originally planned.  The Behemoth template uses 5x5 on core lifts capping at 85% except for deads which works up to your Training Max for 3-5 reps.  For the main assistance lift, Bench or Squats you do 10x10 at no more than 50%.  I figured this would be challenging but with lighter weights so I can give me shoulder a chance to heal up.
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 #378 on: August 05, 2018, 08:00:46 PM »
This morning I completed 531 Behemoth (C32_1B) as follows:

3" Block Pulls  3-135, 3-185, 3-225, 3-250, 3-295, 3-335, 2-385, 3-425

3" Block Pulls FSL   3x3 @ 295

Superset:
OHP   5-45, 5-70, 5-80, 3-95, 5x5 @ 100
Lat Pulldown - Magnum Bar   3x10 @ 90, 5x12 @ 90, 10-90

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 58:45.05 h:mm:ss (with 1:00 rest between sets)

Great workout today at Untamed Strength in Sacramento.  I got there early (~7:20 am) and opened the place up...that was great because I beat the heat and also all of the smoke from the NorCal fires.  On block pulls I worked my way up to my Training Max and did it for a set of 3.  Over the next few weeks I'll be working up to a set of 5 on it.  It definitely felt like it'll be doable so I'm happy about that.  OHP weight was pretty light but I'm still getting over the sketchy left shoulder so that was what the doctor ordered.
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 #379 on: August 07, 2018, 02:00:33 PM »
This morning I completed 531 1000% Awesome(r) (C32_1A) as follows:

Squats  3-135, 3-155, 3-185, 3-215, 3-245, 3-275

Superset:
SSB Squats FSL  6x6 @ 215
Decline Narrow Grip Bench 6x6 @ 195

Tri-set:
DB Incline BP 3x10 @ 50
Weighted Chins  3x5 @ 25
Back Raises 3x15

Bodyweight: 219.4 Pounds (Down 2.8 pounds from 222.2 on 7/9) Pizza carb up last night

Workout Duration: 53:05.44 mm:ss (with 1:00 rest between sets)

Good workout today.  I decided to simplify things.  I really like the layout of 1000% Awesome but doing 5x5 @ 80-85% on squats and bench as assistance is too much for me to recover from each week.  So I've adapted it to use FSL weights for these sets.  Also, I'm going to do 6x6 on 3's week, 7x7 on 5's week, and 5x5 on 1's week.  Also, I'm using variations of the primary lifts for these sets (SSB for Squats, Decline/Incline Bench for Bench, etc.).  With this set up I'm back on track and ready to put things on cruise control and knock out some workouts.
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 #380 on: August 07, 2018, 02:20:54 PM »
Weighted chins @ 220 bodyweight is pretty impressive. Never see bigger guys doing these.
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Re: Greg's Lifting Journal
« Reply #381 on: August 08, 2018, 09:31:26 AM »
Weighted chins @ 220 bodyweight is pretty impressive. Never see bigger guys doing these.

Thanks Bando. :)  Yeah the number of reps has gone down as I've gotten heavier but I still love to do them.  Nothing seems to hit my lats (and biceps) as good as some sets of weighted chins to finish up the 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 #382 on: August 09, 2018, 12:11:01 PM »
This morning I completed 531 1000% Awesome(r) (C32_1B) as follows:

Superset:
4" Block Pulls 3-185, 3-210, 3-255, 3-295, 3-335, 3x3 @ 385
OHP 5-80, 5-95, 5-105, 3x3 @ 120

Superset:
1.75" Deficit Deadlifts FSL 3x3 @ 295
OHP BBB FSL 5x10 @ 95

Superset:
DB OHP  3x8 @ 30
DB Hammer Curls 3x8 @ 30

Superset:
DB BOLR 3x10 @ 15
Decline Situps  3x12

Bodyweight: 217.4 Pounds (Down 4.8 pounds from 222.2 on 7/9)

Workout Duration: 57:06.15 h: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 #383 on: August 11, 2018, 05:33:46 PM »
This morning I completed 531 1000% Awesome(r) (C32_1C) as follows:

Bench Press   5-115, 5-140, 5-170, 5-195, 5-225, 5-250

Dynamic Bench FSL   2x3 @ 185 (mis-loaded bar too light), 6x3 @ 195

SSB Squats   FSL Sets   3-155 (warmup), 6x6 @ 215

TBar Rows   5-90, 5-115, 5-140, 5-160, 5-185

Superset:
Dips  3x8
Vertical Knee Raise  3x10

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 1:02:50.31 h:mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength today with my brother.  My left shoulder is still barking at me, especially at night when I'm trying to sleep, but it felt ok today doing bench.  The Rogue TBar Row machine at Alan's gym is very nice and I enjoyed the rows.
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 #384 on: August 13, 2018, 09:50:46 AM »
Nice work Greg. Looks like I may be at Untamed tomorrow for deads, maybe Iíll see you there
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Re: Greg's Lifting Journal
« Reply #385 on: August 13, 2018, 11:52:53 AM »
This morning I completed Sheiko Int. Medium Prep 1 Wk 2-A as follows:

SSB Squats  5-165, 4-195, 3-230, 4x2 @ 260

Bench Press   5-155, 4-185, 3-215, 5x2 @ 245

Superset:
SSB Squats   3-185, 3-210, 4x3 @ 245
Incline DB Bench Press   5x8 @ 50

Superset:
Dips  4x8 @ BW
Hyperextensions (Weight at Chest) 5x5 @ 50

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 1:02:29.51 h:mm:ss (with 1:00 rest between sets)

Good workout today.  I was torn about whether to go through with my plan of alternating weeks of 531 and Sheiko...I've been enjoying my 531 program so much it was tough to spend a week away from it.  I think my alternating plan is a good one though and will serve me well in my next competition so I went ahead and did it.

I've been having a real aggravating pain in my left shoulder for several weeks now.  I thought it was because of pressing (bench or OHP) but now I'm thinking it might be squats that is aggravating it so I'm switching exclusively to SSB this week to see how how that goes.

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

Nice work Greg. Looks like I may be at Untamed tomorrow for deads, maybe Iíll see you there

Thanks Andy.  I'll see if I can make it down tomorrow.  My work schedule is so crazy lately that I'm not sure if I'll be able to.  If not, I'll probably try to make it down Wednesday night.  I'll definitely give it a go for tomorrow 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/

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Re: Greg's Lifting Journal
« Reply #386 on: August 15, 2018, 11:36:57 AM »
This morning I completed Sheiko Int. Medium Prep 1 Wk 2-B as follows:

Deadlift (Up to Knees)  3-135, 3-225, 3-275, 4x3 @ 315

Superset:
Bench Press  3-135, 5-175, 4-201, 4x3 @ 230
4" Block Pulls  3-225, 3-275, 3-315, 4x3 @ 340

SSB Squats (Pause on Box)  3-200, 4x6 @ 230

Bodyweight: 216.4 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 52:43.47 h:mm:ss (with 1:00 rest between sets)

Great workout today.  I wanted to push it up by a day and head down to Untamed last night but work was too crazy so that didn't happen.  Instead I did my workout as originally scheduled this morning and it felt good.  I got a big time sweat going with the bench/block pull superset.  The weights weren't real heavy on anything but it was enough to let me know I was getting some good 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 #387 on: August 18, 2018, 08:47:02 AM »
Yesterday morning I completed Sheiko Int. Medium Prep 1 Wk 2-C as follows:

Shoulder Prehab - Red Micro Bands

SSB Squats  5-165, 4-195, 3-230, 3-245, 2x3 @ 260, 3x2 @ 275

Bench Press  6-155, 5-185, 4-215, 3-230, 2x2 @ 245, 1-260, 5-275
      3-230, 5-205, 5-185

Tri-set:
Lat PD  4x8 @ 105
Dips  5x6 @ BW
Wtd. Hypers  5x6 @ 50

Bodyweight: 218.6 Pounds (Down 3.6 pounds from 222.2 on 7/9)

Workout Duration: 1:14:56.21 h:mm:ss (with 1:00 rest between sets)

Good workout, immediately followed by an hour car trip to the airport and 5 hours of flying to San Antonio.  Damn my legs and hips were sore and tight by the end of that flight.  It was still worth it though to get some good work in before the trip.  My next workout will be Monday when I get back or possibly Tuesday morning.
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 #388 on: August 21, 2018, 12:12:30 PM »
This morning I completed 531 1000% Awesome(r) (C32_2A) as follows:

SSB Squats  5-135, 5-155, 5-185, 5-205, 5-230, 3x4 @ 260

Superset:
SSB Squats FSL  8x3 @ 205
Multi-Grip Bar Bench Press  3-95, 7x7 @ 165

Tri-set:
DB Incline BP 3x8 @ 60
Weighted Chins  3x5 @ 30
Back Raises 3x15

Bodyweight: 220.2 Pounds (Down 2.0 pounds from 222.2 on 7/9) Pizza carb up last night

Workout Duration: 53:05.32 mm:ss (with 1:00 rest between sets)

Good workout.  Due to continuing (though improving) shoulder pain I'm going to continue doing SSB Squats in lieu of regular squats for the rest of this cycle.  Also, today I used my multi-grip bar with neutral and angled grips in lieu of FSL bench volume work as well to give my shoulders a break there too.
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 #389 on: August 23, 2018, 03:05:13 PM »
This morning I completed 531 1000% Awesome(r) (C32_2B) as follows:

4" Block Pulls 3-179, 3-210, 3-250, 3-275, 3-315, 3x4 @ 355

Superset:
1.75" Deficit Deadlifts FSL 5x3 @ 275
Bench Press 5-170, 3-210, 2-240, 5-265 (1+), 8-210, 8-210, 6-210

Tri-set:
DB OHP  3x9 @ 30
DB Hammer Curls 3x9 @ 30
DB Flies  3x10 @ 15

Superset:
DB BOLR 3x10 @ 20
Decline Situps  3x15

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

Workout Duration: 58:08.37 h:mm:ss (with 1:00 rest between sets)

Good workout today.  I was supposed to go to Untamed tonight but wound up having a bunch of meetings scheduled today at work so I had to get my workout in this morning instead.

I incorporated John's Bench work into my program but due to my place in the program I started with Day 2 of the bench work.  It felt good but I ran out of gas on my 3rd backoff set at 210 and only did 6 of the 8 reps there.
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/