Greg's Lifting Journal

[ptreyesgreg]

6:06am - Home

This morning I completed 531 Concurrent Strength Training (C35_2B) as follows:

Superset:
(Max Effort Deadlifts)
4" Block Pulls  3-155, 3-195, 3-230, 3-270, 3-315, 3-345, 3-375
(Dynamic Effort Squats)
SSB Squats  3-45, 3-135, 8x3 @ 195

Superset:
Decline Situps  3x12
Wtd. Hypers  3x12 @ 35 pounds

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

Workout Duration: 0:31:41.99 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  My left shoulder felt great on the block pulls.  Using the underhand grip on my left hand really seems to take pressure off that shoulder.

[ptreyesgreg]

6:03 am - Home

Today I completed 531 Concurrent Training (C35_2C) as follows:

(Max Effort Bench Press)
Bench Press  5-105, 5-135, 5-155, 5-185, 3-210, 3-235, 3-255, 2x3 @ 235

Bench Press FSL  3x8 @ 185

Circuit:
Multi-Grip Chins  5, 5, 5
KB Swings  15-35, 15-35, 15-35
Pushups  10, 10, 10
Decline Situps  10, 10, 10
Hypers  10, 10, 10
Facepulls  20-Black Band, 20-Black Band, 20-Black Band
Note: Circuit time 3x through in 9:08

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

Workout Duration: 0:39:07.67 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  Left shoulder felt pretty good on bench.  Was able to work up to a triple at 255 and then drop down for two more triples at 235 and 3 sets of 8 at 185.

I put in a new accessory circuit based on a circuit in the "531 Forever" book.  The ultimate goal is to complete 5 circuits in less than 20 minutes.  I was on pace to do that today but ran out of gas and out of time.  I think it'll definitely be doable within a few weeks though.

[Andrew]

Nice triple at 255.

[ptreyesgreg]

8:16 am - Iron Works (2/2)

This morning I completed 531 Concurrent Training (C35_2D) as follows:

(Max Effort)
SSB Squats (18" Box)  3-65, 3-135, 3-165, 3-195, 3-225, 3-255, 3-275, 2x3 @ 255

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-185, 3-225, 5x2 @ 275

Superset:
Wtd. 45 Degree Hypers  3x12 @ 35
Bench Leg Raises  3x12

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

Workout Duration: 0:42:24.22 h:mm:ss.ms (with 1:00 rest between sets)

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

7:11 am - Home
 
Today I completed STronger in 30 Days (Week 1) as follows:

DB BP Warmup  10-20, 10-30, 10-35, 10-35

Bison Bar Bench Press  5-115, 3-145, 2-175, 1-205, 4x6 @ 220

Bench Press (Reactive SlingShot)  3x3 @ 230

Superset:
Incline DB BP  3x8 @ 30
Incline DB Rows  3z8 @ 55

Superset:
DB Tate Press  3x12 @ 15
V-Grip Lat Pulldowns  3x10 @ 115

Superset:
Triceps Pushdowns  25-45, 2x20 @ 45
Facepulls  3x25 w/ Black Band

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

Workout Duration: 0:57:24.35 h:mm:ss.ms (with 1:00 rest between sets)

Good workouts the past 2 days.  I decided to augment my 531 Concurrent program with an extra STronger in 30 Days Bench session on Sundays.  Shoulder felt good today.

Also, I reactivated my membership at Iron Works Gym here in Grass Valley, so that on days when I can't make it down to Untamed Strength and I feel like working out somewhere besides at home I can go there.  They are a pretty good powerlifting and bodybuilding gym with lots of machines so I can add in some accessory variety if I have extra energy after my regular workout.

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

Nice triple at 255.

Thanks Andy.

[ptreyesgreg]

5:59 am - Home

This morning I completed 531 Concurrent Strength Training (C35_3A) as follows:

Superset:
(Dynamic Effort Bench)
Decline BP  5-115, 3-135, 3-155, 8x3 @ 195

T-Bar Rows  5-105, 5-125, 5-155, 5-175, 5-195, 3x8 @ 155


Tri-Set:
DB IBP  3x10 @ 30
DB Tate Press  3x12 @ 20
DB Hammer Curls  3x12 @ 20

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

Workout Duration: 0:42:46.94 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  The decline bench felt good and I was able to push a little heavier on DB IBP.  I've been taking it easy on the shoulder but bumping the weight felt good.  It also felt good to superset the T-Bar Rows with the Decline Bench so I'll probably keep doing that.

I'm strongly considering alternating cycles of 531 Concurrent with the 531 BBB 3 Month Challenge.  This will allow me to keep the body guessing a little bit by alternating strength/speed cycles with BBB hypertrophy.

[ptreyesgreg]

6:00 am - Home

This morning I completed 531 Concurrent Training (C35_3B) as follows:

Superset:
(Max Effort Deadlifts)
4" Block Pulls  3-155, 3-195, 3-230, 3-290, 3-325, 3-365, 3-385, 3x3 @ 290
(Dynamic Effort Squats)
SSB Squats  3-45, 3-135, 3-185, 8x3 @ 205

Superset:
Decline Situps  3x15
Wtd. Hypers  3x15 @ 35 pounds

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:42:24.22 h:mm:ss.ms (with 1:00 rest between sets)

[ptreyesgreg]

5:30 am - Home

Today I completed 531 Concurrent Training (C35_3C) as follows:

(Max Effort Bench Press)
Bench Press  3-115, 3-135, 3-155, 3-195, 3-220, 2-245, 3-260, 2x2 @ 245
Note: All sets used Red EliteFTS Shoulder Saver pad

Tri-set:
Incline DB BP  3x12 @ 30
Incline DB Rows  3z9 @ 55
DB Tate Press  3x15 @ 20

Bodyweight: 213.2 Pounds (Down 9.0 pounds from 222.2 on 7/9)

Workout Duration: 0:32:40.02 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout this morning.  I had to be at work early so I worked out earlier than usual.  I was able to use my new EliteFTS Shoulder Saver pad on bench and that felt great.  Really keeps my left shoulder pain free.

[ptreyesgreg]

7:19 am - Ironworks Gym Grass Valley

This morning I completed 531 Concurrent Training (C35_3D) as follows:

(Max Effort)
SSB Squats (18" Box)  3-65, 3-140, 3-165, 3-205, 3-235, 2-260, 3-275, 2x2 @ 260

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 3-185, 3-225, 3-275, 5x2 @ 295

Superset:
Slant Board Situps (Positon 3/4)  3x10
Wtd. 45 Degree Hypers  3x10 @ 35

Bodyweight: 213.2 Pounds (Down 9.0 pounds from 222.2 on 7/9)

Workout Duration: 0:45:29.68 h:mm:ss.ms (with 1:00 rest between sets)

Great workout this morning.  It was rainy and cold outside so I decided to go to my local gym Ironworks instead of driving down to Untamed.  It's nice to have a local option when I feel like getting out of the garage gym but don't want to drive the hour to Alan's.

SSB Squats are feeling light so that's a good sign.  I'm really liking the hex bar deads and plan to keep those in on my Dynamic Effort day and also for my BBB sets.

Tomorrow I'm planning to head down to Alan's for my STronger in 30 Days bench workout.

[ptreyesgreg]

8:24 am - Untamed Strength
 
Today I completed STronger in 30 Days (Week 2) as follows:

Shoulder Saver Bench Press  5-115, 3-145, 2-175, 1-205, 5x5 @ 225

Bench Press (Reactive SlingShot)  4x3 @ 235

Superset:
Incline DB BP  3x10 @ 30
Incline DB Rows  3x10 @ 55

Superset:
DB Tate Press  3x12 @ 25
V-Grip Lat Pulldowns  3x12 @ 90

Superset:
Triceps Pushdowns  3x10 @ 45
Facepulls  3x20 w/ Wide Red Band

Bodyweight: 213.2 Pounds (Down 9.0 pounds from 222.2 on 7/9)

Workout Duration: 0:52:12.16 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Besides 2 guys doing yoke carries I had the gym to myself...which made my supersets easier to get in.  Shoulders are feeling good...life is good.

https://www.instagram.com/p/BttVRRzgv-P/

[ptreyesgreg]

6:02 am - Home

This morning I completed 531 BBB Challenge (C36_1A) as follows:

Superset:
4" Block Pulls  3-160, 3-205, 3-245, 3-265, 3-300, 3-340
BBB SSB Squats  3-45, 5x10 @ 145

Superset:
Decline Situps  5x10
Hypers  5x10

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

Workout Duration: 0:29:47.01 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today, and I'm off and running with the BBB 3-Month Challenge.

On deadlifts/block pulls main lift day I only do sets of 3 now (3's Pro) so no matter what week it is I do sets of 3.  On BBB day I will do sets of 10 (either hex bar or sumo most likely).  For squats, all sets of main and BBB will be done with the SSB.

https://www.t-nation.com/workouts/boring-but-big-3-month-challenge

[ptreyesgreg]

6:07 pm - Ironworks Gym Grass Valley

Last night I completed 531 BBB Challenge (C36_1B) as follows:

Incline BP  3-45, 5-95, 5-105, 3-120, 5-135, 5-155, 5-170

BBB Bench Press  5x10 @ 135

Superset:
Low Cable Rows  10-90, 10-105, 3x10 @ 120
Triceps Pushdowns  3x10 @ 70

Superset:
Facepulls  20-30, 20-40, 20-50
EZ Curls  3x10 @ 60

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

Workout Duration: 0:42:28.89 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout last night at Ironworks.  I wound up doing 2 workouts yesterday which I usually avoid doing.  This morning I have to go do blood work, however, and fast, so I wanted to go ahead and get my workout in last night.

I can't do OHP right now so instead I'm doing Incline Bench for those.  On BBB OHP day I'll do decline bench.  Also, I wasn't able to do chins (they still aggravate my shoulder) so I did Low Cable Rows...I plan to do T-Bar rows in their place but last night I forgot about that for some reason.

All of my accessories felt very light.  The commercial pulley machines at Ironworks feel much lighter than my homemade pulley job and also than the EliteFTS plate loaded lat machine at Untamed so I'm still getting used to the weights there.  I'll have to bump all of those next workout.

[ptreyesgreg]

5:39 am - Home

This morning completed 531 BBB Challenge (C36_1C) as follows:

Bench Press  5-111, 5-135, 3-160, 5-175, 5-201, 5-230

Superset:
BBB Inc Bench Press  5x10 @ 100
DB Bent Over Rows (2 arms same time)  5x10 @ 55

Tri-set:
DB Hammer Curls  3x10 @ 30
Triceps Pushdowns  3x10 @ 55
Facepulls  3x20 @ Black Band

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

Workout Duration: 0:35:03.47 h:mm:ss.ms (with 1:00 rest between sets)

Great workout this morning.  I was running short of time so I had to go with short rests between sets.  I was able to get everything in and it all felt good so that was a win.

[ptreyesgreg]

7:09 am - Home

This morning I completed 531 BBB Challenge (C36_1D) as follows:

SSB 18" Box Squats  5-115, 5-145, 3-175, 5-190, 5-215, 5-245

BBB 4" Block Pulls  3-155, 5x10 @ 205
(alternated between Sumo and Conventional Sets)

Superset:
Decline Situps  5x10
Hypers  5x10

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

Workout Duration: 0:36:48.38 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  It was snowing outside so I decided to workout at home instead of going to Untamed or Ironworks.  Everytime I workout there I realize how lucky I am to have such a nicely equipped home gym...it makes me count my blessings.

Squats felt good and the deads felt very light.  Cycles 2 and 3 of the challenge will get more difficult so I'm enjoying the "easy" stuff now.

[ptreyesgreg]

7:36 am - Home
 
This morning I completed STronger in 30 Days (Week 3) as follows:

Warmup DB BP  3x10 @ 30

Bench Press  5-115, 3-145, 2-175, 1-205, 6x4 @ 230
(using Shoulder Saver Pad)

Bench Press (Reactive SlingShot)  4x3 @ 245

Superset:
Incline DB BP  3x10 @ 35
Incline DB Rows  3x8 @ 60

Superset:
DB Tate Press  3x10 @ 30
V-Grip Close Grip Lat Pulldowns  3x10 @ 85 (Laying on Incline Bench)

Superset:
Triceps Pushdowns  3x20 @ 50
Facepulls  3x25 w/ Black Band

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

Workout Duration: 1:03:22.55 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I was sluggish going in and my left shoulder was a little sore but overall the Bench Press felt good.  This Mark Bell workout program is challenging but really seems to pushing my bench press along.  It uses very sub-max weights but with lots of sets and lots of variety.

The V-Grip Lat Pulldowns were a variety I found in this month's Muscle and Fitness.  It involves pulling the incline bench over to the lat pulldown and positioning it where you lie on it facing away from the lat pulldown.  You then pull the V-Grip towards your chest and hold it for one to two seconds.  It really worked the lats and muscles along my spine and felt effective.