Author Topic: Greg's Lifting Journal  (Read 24539 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #465 on: January 03, 2019, 12:38:01 PM »
5:53 am - Home

Today I completed 531 Concurrent Strength Training (C34_2B) as follows:

Shoulder Rehab - Red Bands

(Dynamic Effort Squats)
SSB Squats  5-45, 3-135, 3-185, 8x3 @ 215

Superset:
Hypers  4x15
Decline Situps  3x15

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:30:04.49 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Per instructions from my massage therapist I'm laying off any upper body related work (including deadlifts) for the next 2 weeks to let my infraspinatus heal up.  Thus I skipped deadlifts today and just did my SSB squat dynamic work.  My left hammy was sore/strained this morning so I went with the week 2 weights again instead of progressing to week 3 of this cycle.  I'll move to week 3 next week.
« Last Edit: January 03, 2019, 12:40:36 PM by ptreyesgreg »
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 #466 on: January 05, 2019, 04:26:03 PM »
9:46 am - Untamed Strength

Today I completed 531 GIAB (C34_1A) as follows:

Duffalo Bar Squats  3-55, 3-145, 3-185, 3-215, 3-235, 3-195, 3-225, 5-245

Leg Press  3x8 @ 200

45 deg Hypers  3x15

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:35:25.38 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today at Untamed Strength.  I'm still in the process of laying off upper body lifts for 2 weeks so I'm playing around with squat days on different programs.  Today I tried 531 GIAB (God Is A Beast).  This program is a variation of spinal tap and involves sets with various percentages.  For most of the sets I used 3's pro although I did 5 reps on my final set.
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 #467 on: January 09, 2019, 07:21:32 PM »
8:34 am

On Sunday I ran 6.3 miles in 1h:33m:44s with the dogs on the Tech Trail in Nevada City.  We climbed 468 ft to a max elevation of 2688 ft and burned an estimated 1048 kcal.  It was a tough run but felt good to get it done.  Here is the elvation profile.



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

6:19 am - Home

Tuesday I completed 531 BBB (C34_1A) as follows:

Shoulder Rehab - Red Bands

SSB Squats (to 18" Bench)  3-45, 3-135, 3-155, 3-185, 5-200, 5-230, 5-260

SSB Squats BBB  5x10 @ 155

Superset:
Decline Situps  3x12
Hypers  3x15

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

Workout Duration: 0:31:29.82 h:mm:ss.ms (with 1:00 rest between sets)

Good workout.  In my quest to do only squat workouts to rest my upper body I've been playing around with different assistance scenarios while still proceeding with basic main squat 531 work.  For this work I did some BBB sets.
« Last Edit: January 09, 2019, 07:24:22 PM by ptreyesgreg »
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 #468 on: January 10, 2019, 12:42:50 PM »
6:20 am - Home

Today I completed 531 BBB (C34_2A) as follows:

Shoulder Rehab - Red Bands

SSB Squats (to 18" Bench)  3-135, 3-155, 3-185, 3-215, 3-245, 3-275

SSB Squats BBB  5x10 @ 155

Superset:
Decline Situps  3x12
Hypers  3x12 @ 35 Pounds

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

Workout Duration: 0:29:43.58 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout today.  Basically, since I can only do squats right now I'm working through a 531 BBB Cycle doing a different week of the cycle each workout.  Today I moved on to week 2.  The squats felt good and the BBB squats, although light, really gave my quads and glutes a pump.  I did the BBB sets very quickly with less than a minute between sets.  The heart was pumping and the breathing was tough by the end of that workout.
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 #469 on: January 12, 2019, 05:36:02 PM »
9:35 am - Untamed Strength

Today I completed 531 BBB (C34_3A) as follows:

SSB Squats (to 18" Box)  3-155, 3-185, 3-230, 3-260, 3-295

SSB Squats BBB  5x10 @ 175

45 Degree Hypers  3x12 @ BW

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 0:46:47.42 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today at Untamed Strength.  Alan had a baby yesterday so there was no "Open Gym" today and most of the members were gone at a meet in Yuba City so there were only two other guys and me and Waylon there today which was nice.  SSBs are feeling good with my shoulder so I'm still just focusing on them.  Today was "1s" week of cycle 34.  I got 3 reps at 295 on my 1+ set.  I could have gotten more but I didn't feel like pushing it too hard today.

https://www.instagram.com/p/Bsi2MYmgRMg/
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 #470 on: January 14, 2019, 11:25:53 PM »
10:02 am - Home

Today I completed 531 BBB (C34_4A) as follows:

Deload Workout

SSB Squats (to 18" Bench)  3-135, 3-155, 3-185

SSB Squats BBB  5x10 @ 155

Superset:
Decline Situps  3x12
Hypers  3x12 @ 35 Pounds

Bodyweight: 217.0 Pounds (Down 5.2 pounds from 222.2 on 7/9)

Workout Duration: 0:21:51.76 h:mm:ss.ms (with 1:00 rest between sets)

I was home sick from work today and got bored so I decided to go ahead and do my deload workout.  This completed cycle 34.  I wasn't feeling great, and also was dealing with a sprained ankle from my trail run yesterday, but still had a good deload workout.  I really like the feel of my SSB squats lately.  My shoulder is really starting to feel better.  I'm thinking about extending my "no upper body / ssb squats only" work for another cycle and give my shoulder the chance to really heal up.
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 #471 on: January 20, 2019, 11:01:14 AM »
7:12 am - Home

Yesterday I completed 531 BBB (C35_1A) as follows:

SSB Squats (to 18" Bench)  3-135, 3-160, 3-190, 5-205, 5-240, 5-270

SSB Squats BBB  5x10 @ 190

Superset:
Decline Situps  3x10
Hypers  3x10 @ 35 Pounds

Bodyweight: 213.8 Pounds (Down 8.4 pounds from 222.2 on 7/9)

Workout Duration: 0:27:33.35 h:mm:ss.ms (with 1:00 rest between sets)

I finally felt good enough (fighting the flu) to get a workout in today.  I'm continuing with my shoulder rest/rehad so I'm limiting myself to SSB squats for another week.  This workout was good but tough.  I did the BBB sets EMOM so by the end I was really sweating and huffing...it was a Cool Hand Luke post-flu kind of sweat...rough but definitely needed.
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 #472 on: January 21, 2019, 04:01:40 PM »
7:26 am - Home

Today I completed 531 BBB (C35_2A) as follows:

SSB Squats (to 18" Bench)  3-135, 3-160, 3-190, 3-225, 3-255, 3-285

SSB Squats BBB  5x10 @ 190

Superset:
Decline Situps  3x10
Hypers  3x10 @ 35 Pounds

Bodyweight: 212.4 Pounds (Down 9.8 pounds from 222.2 on 7/9)

Workout Duration: 0:29:19.73 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout today.  Once again I was huffing and puffing by the end of the BBB sets but the legs feel like they're definitely getting stronger from all of the 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/

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Re: Greg's Lifting Journal
« Reply #473 on: January 23, 2019, 03:08:03 PM »
7:33 am - Home

Today I completed 531 1000% Awesome (C35_1A) as follows:

Shoulder Rehab - Red Bands

SSB Squats (to 14" Box)  3-45, 3-140, 3-165, 3-185, 3-205, 5-235, 3x3 @ 185

Superset:
Bison Bar Bench Pin Press  5-45, 5-135, 5-155, 5-170, 5x5 @ 195
T-Bar Rows  5-105, 5-125, 5-135, 5-157, 5-179, 3x5 @ 135

Tri-set:
Bison Bar French Press  10-45, 10-55, 10-55
Decline Situps  3x10
Hypers  3x10 @ 35 Pounds

Bodyweight: 214.2 Pounds (Down 8.0 pounds from 222.2 on 7/9)

Workout Duration: 1:10:09.87 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  After laying off upper body work for the last 3 weeks to let my left shoulder infraspinatus heal up, I was able to work the upper body again today.  I am doing a variation of 531 1000% Awesome and today did ssb squats as the primary exercise along with 5x5 SSL pin press bench and T-Bar Rows.  The shoulder felt good so that is a huge win.

https://www.instagram.com/p/Bs-9XFuA4I0/
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 #474 on: January 23, 2019, 08:18:25 PM »
After laying off upper body work for the last 3 weeks to let my left shoulder infraspinatus heal up, I was able to work the upper body again today.  I am doing a variation of 531 1000% Awesome and today did ssb squats as the primary exercise along with 5x5 SSL pin press bench and T-Bar Rows.  The shoulder felt good so that is a huge win.

You must be me in an alternate universe, going on week 3 of no legs due to hip/knee injury, but all 12 cylinders firing on upper body.
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Re: Greg's Lifting Journal
« Reply #475 on: January 25, 2019, 09:12:03 AM »
After laying off upper body work for the last 3 weeks to let my left shoulder infraspinatus heal up, I was able to work the upper body again today.  I am doing a variation of 531 1000% Awesome and today did ssb squats as the primary exercise along with 5x5 SSL pin press bench and T-Bar Rows.  The shoulder felt good so that is a huge win.

You must be me in an alternate universe, going on week 3 of no legs due to hip/knee injury, but all 12 cylinders firing on upper body.

Ain't that the truth.  If you put us together we could do a pretty solid full body workout. :D

I'm finally able to get back to doing some upper body stuff but my shoulder is sore today and letting me know that I better not push it too far too quickly.  I'm curious to see how your MRI goes.  If my shoulder keeps barking at me I might have to break down and go that route too.  The continued soreness after 3 weeks of laying off completely had me thinking I might have a tear in my infraspinatus.
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 #476 on: January 25, 2019, 01:58:12 PM »
5:59 pm - Home

Last night I completed ProjectSalty HyperPower (C35_1A) as follows:

SSB Squats 3-45, 3-135, 3-175, 6-210, 4x6 @ 225

Front Squats  6-135, 3x6 @ 145

DB Box Step-Ups (14" Box)  3x8 @ 20 pounds each leg

Single Leg Cable Hamstring Curls  15-25, 2x12 @ 25 each leg

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:11.00 h:mm:ss.ms (with 1:00 rest between sets)

Good workout last night.  Previously I mapped out a whole year of 531 workouts and I was ready to let er rip.  Then (via Instagram) I stumbled upon Project Salty which is online Crossfit Programming from a box in Santa Clarita, CA.  I figured that would give me some good Metcon ideas to perform outside of my normal workouts.  For $20 a month they give you daily workouts.  It turns out they also provide hypertrophy and powerlifting programming as well (included in that price).  When I saw their HyperPower program I really liked the looks of it so I decided to give it a go.  I'm planning to hit my normal 531 progressions for the main lifts and add in the Salty HyperPower work for assistance and accessories.

https://www.projectsalty.com/
« Last Edit: January 26, 2019, 08:54:26 AM by ptreyesgreg »
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 #477 on: January 26, 2019, 09:00:05 AM »
5:49 pm - Unatmed Strength

Last night I completed 531 HyperPower (C35_1B) as follows:

Bench Press  5-135, 5-155, 3-175, 5-195, 5-220

Supplemental Bench  6-205, 4x10 @ 170 (Used EliteFTS shoulder saver pad)

Tri-set:
DB BOLR  3x12 @ 10 pounds
DB Rolling Tri Extensions  10-20, Bugged shoulder so stopped after 1 set
DB Hammer Curls  3x12 @ 20 pounds

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:36:31.38 h:mm:ss.ms (with 1:00 rest between sets)

Good workout overall at Untamed Strength.  Salty HyperPower called for DB OHP after supplemental bench but my shoulder wouldn't allow pressing, even with very light dumbbells so I skipped these.  Also getting into position for the DB Rolling Tri Extensions really irritated my shoulder so I only did one set of those.  Otherwise it was a good workout...bench felt good.
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 #478 on: January 28, 2019, 09:27:05 AM »
9:21 am - Untamed Strength

Saturday I completed 531 HyperPower (C35_1C) as follows:

Wagon Wheel Deadlifts  3-135, 3-195, 3-230, 3-250, 3-295, 6-325, 3-345

Superset:
Supplemental Deadlifts  4x3 @ 295
45 degree hypers  5x10

Hack Squat Sled  2x9 @ 1pps

Bodyweight: 214.2 Pounds (Down 8.0 pounds from 222.2 on 7/9)

Workout Duration: 0:36:37.95 h:mm:ss.ms (with 1:00 rest between sets)

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

10:55 am - Home

Sunday I completed 531 HyperPower (C35_1D) as follows:

Inc FatBar Bench Press (Pin Press #6)  5-35, 5-115, 5-125, 5-145, 5-160

Supplemental Inc FatBar Bench Press FSL  5x7 @ 125

Bench Press (Pin Press #5)  5-135, 5-155, 5x8 @ 170

Superset:
Low Cable Rows  12-45, 4x12 @ 70
Multi-Grip Chins  5x5 @ 12.5 pounds

Tri-set:
Triceps Pushdowns  3x8 @ 70
DB BOLR  3x12 @ 10 pounds
EZ Curls  3x12 @ 55

Bodyweight: 217.0 Pounds (Down 5.2 pounds from 222.2 on 7/9)

Workout Duration: 0:56:49.88 h:mm:ss.ms (with 1:00 rest between sets)

Good workouts on Saturday (at Untamed) and on Sunday (at home).  At Untamed Alan has several "Shoulder Saver" pads from EliteFTS.  I used these on my supplemental bench on Saturday and they really kept my shoulders from feeling beat up.  I ordered on of the red ones (a 1.5 in board equivalent) when I got home.  It won't come for a week or so, so in the meantime at home I plan to do various levels of pin presses in the meantime.  Going all the way to my chest really seems to put strain on my infranpinatus.  Hopefully, the pin presses and then ultimately using the Shoulder Saver pad when it comes will allow my shoulder to heal up.

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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 #479 on: January 29, 2019, 01:16:13 PM »
6:05am - Home

This morning I completed 531 Concurrent Strength Training (C35_2A) as follows:

Shoulder Rehab - Red micro bands

(Dynamic Effort Bench)
BP  5-105, 5-135, 5-155, 8x3 @ 185
Note: Stopped all reps 1-2" from chest to take it easy on shoulders

Superset:
DB IBP  3x12 @ 20
Facepulls  3x20 w/ Black Band

Superset:
Lat Pulldowns w/ V-Grip  3x12 @ 105
DB Hammer Curls  3x12 @ 20

Bodyweight: 217.0 Pounds (Down 5.2 pounds from 222.2 on 7/9)

Workout Duration: 0:34:53.89 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout today.  I've been struggling with deciding on a program to run.  I've got 6 different possible plans I've created for the next 4 months...5 of them are 531 based and 1 from Project Salty.  They range from Full Body 3 day/week programs (similar to Madcows but with 531 percentages) to Bodybuilding style splits with each main lift done once per week. 

I finally settled on 531 Concurrent programming, which is Wendler's take on the Concurrent/Conjugate Method.  Basically it calls for Bench, Squats, and Deads done 2x/week (1 Max Effort and 1 Dyanmic Effort day) each.  This allows me to get each lift in twice per week but only go heavy one day for each so I don't beat myself into the ground.  It also gives me some flexibility in getting a variety of accessories in and choosing exercises based on my shoulder health on that particular day.

Basically my program looks like this:

Day 1
Bench Dynamic Effort 8x3 @ FSL
Accessories

Day 2
Deadlift Max Effort
Squat Dyanmic Effort 8x3 @ FSL
Accessories

Day 3
Bench Press Max Effort
Accessories

Day 4
Squat Max Effort
Deadlift Dyanmic Effort 5x2 @ FSL
Accessories
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/