Author Topic: Greg's Lifting Journal  (Read 29371 times)

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #630 on: September 18, 2019, 12:10:48 PM »
5:33 pm - Untamed Strength
 
Lsst night I completed STronger in 30 Days (Week 1) as follows:

Bench Press  5-135, 4-160, 2-195, 1-225, 4 sets of 6 @ 240

Bench Press (Reactive SlingShot)  3x3 @ 260

Tri-set:
Band Facepulls (orange band) 4 sets of 20
Upright Rows  4 sets of 8 @ 95
Kettlebell French Press 4 sets of 12 @ 44

Multi-Grip Chins  4 sets of 10

Bodyweight: 216.8 Pounds (Down 6.4 pounds from 223.2 on 7/1)

Workout Duration: 0:42:40.89 h:mm:ss.ms (with 1:00 rest between sets)

https://instagram.com/p/B2iI6eRAq5r

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

5:58 am - Home

This morning I completed 531 Concurrent Training (C44_2D) as follows:

(Max Effort)
SSB 18" Box Squats  3-126, 3-160, 3-190, 3-225, 3-250, 3-285, 3-305, 3x3 @ 225 (FSL Sets)
Superset with:
Band Facepulls (purple band)  7 sets of 15

(Dynamic Effort)
Hex Bar Deadlifts  1-135, 1-225, 8 sets of 1 @ 295

Decline Situps  3 sets of 12
Superset with:
Weighted Hypers  3 sets of 15 @ 50

Bodyweight: 215.6 Pounds (Down 7.6 pounds from 223.2 on 7/1)

Workout Duration: 0:41:37.24 h:mm:ss.ms (with 1:00 rest between sets)

I've had a couple of good workouts.  Last night's bench workout felt very good.  The weight was lower than last week so I was able to focus more on good fast reps.  The assistance work after that really gave me a good upper body pump.

Today's squat workout also felt good.  I did some good fast hex bar deadlifts (8 sets of 1) and that should be all the pulling I do ahead of Sunday's meet.  Between now and then I'll probably do one more bench workout but that's it.
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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #631 on: September 20, 2019, 05:28:10 PM »
6:08 am - Home

This morning I completed 531 Concurrent Training (C44_2C) as follows:

(Max Effort)
Bench Press  5-115, 5-145, 3-175, 3-205, 3-230, 3-260, 3-285
Superset with:
Band Facepulls w/ Purple Bands  7 sets of 15

Bench Press FSL Sets  3 sets of 8 @ 205
Superset with:
DB Hammer Curls  3 sets of 10 @ 35
   
Wtd. Multi-Grip Chins  4 sets of 8 @ BW + 25
Superset with:
Wtd. Dips  4 sets of 8 @ BW + 25

Bodyweight: 215.6 Pounds (Down 7.6 pounds from 223.2 on 7/1)

Workout Duration: 0:31:40.34 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  I finished up week 2 of this cycle of 531 with a strong bench workout.  I was short on time so I kept it quick and did some basic accessories.  It was a good Pump-n-Go 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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #632 on: September 23, 2019, 01:39:21 PM »
Sunday 9/22/2019

Caffeine and Kilos Deadlift Competition

Yesterday I participated in the annual Caffeine and Kilos Deadlift Competition put on by Alan Thrall and Untamed Strength.  I did OK and hit a new PR on my second attempt 457.5 Pounds (207.5 kg).  I missed my 3rd attempt at 463 Pounds (210 kg).  I changed my game plan at the registration that morning and opened with 451.9 Pounds (205 kg) instead of 207.5 kg like I originally planned.  In hindsight I should have gone with my original plan and I think I would have been able to hit 210 kg.  Instead I was so spent by my 3rd attempt that I missed it.  Oh well, hindsight is 20/20.  I'm still glad to hit a PR and it was fun to compete.

https://www.instagram.com/p/B2ugAiuAtAE/

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

6:28 am - Home

This morning I completed 531 Concurrent Training (C44_3A) as follows:

Shoulder Rehab - Red Micro Bands

(Dynamic Effort)
Decline Bison Bar Bench Press  5-115, 5-145, 5-175, 6x6 @ 180 (last 3 sets added 20 pounds of chains)
Superset w/
DB BOLR  4 sets of 10 @ 15 (ss w/ 1st 4 bench sets)
DB SLR  4 sets of 10 @ 15 (ss w/ 2nd 4 bench sets)

Military Press  5-80, 5-95, 5-120, 5-135, 5-150
superset with:
V-Grip T-Bar Rows  5-115, 5-140, 5-175, 5-195, 5-228

Tri-set:
Military Press  3 sets of 5 @ 120 (FSL)
V-Grip T-Bar Rows  3 sets of 8 @ 175 (FSL)
DB Hammer Curls  3 sets of 12 @ 30

Bodyweight: 217.8 Pounds (Down 5.4 pounds from 223.2 on 7/1)

Workout Duration: 0:50:28.60 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  My low back was a little sore following yesterday's deadlift meet and I was moving a little slow this morning but once I got going the workout 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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #633 on: September 24, 2019, 06:20:05 PM »
6:13 am - Home

This morning I completed 531 Concurrent Training (C44_3B) as follows:

(Max Effort)
Sumo Deadlift <<Skipped due to Deadlift Meet previous Sunday>>

(Dynamic Effort)
SSB 18" Box Squats  3-135, 3-185, 8 sets of 3 @ 235 (Last 4 sets with green bands 50-125 lbs.)
Superset with:
Trap Bar Shrugs  5-145, 5-179, 5-216, 5-245, 5-270, 3 sets of 8 @ 216 (FSL)

Superset:
Lying Leg Raises  3 sets of 15
Wtd. Hypers  3 sets of 15 @ 50

Bodyweight: 218.0 Pounds (Down 5.2 pounds from 223.2 on 7/1)

Workout Duration: 0:36:25.13 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I just did max effort squats at the meet on Sunday, so I skipped those today.  The squats felt good.  I'm liking the combo of SSB Box Squats with Bands.

https://www.instagram.com/p/B2zN5RAg-PJ/
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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #634 on: September 26, 2019, 01:03:31 PM »
6:02 am - Home

This morning I completed 531 Concurrent Training (C44_3D) as follows:

(Max Effort)
Bison Bar Squats  3-135, 2-175, 2-195, 1-235, 1-275, 1-305, 2-325
Superset with:
Band Facepulls (purple band)  7 sets of 15

(Dynamic Effort)
Hex Bar Deadlifts  3-135, 2-225, 8 sets of 1 @ 315
Superset with:
Bison Bar Squats  3x3 @ 235 (FSL Sets)

Decline Situps  3 sets of 15
Superset with:
Weighted Hypers  3 sets of 10 @ 70

Bodyweight: 217.4 Pounds (Down 5.8 pounds from 223.2 on 7/1)

Workout Duration: 0:48:16.85 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  My knees were sore going in but they loosened up after a few sets of squats.  I hit a double at 325 on Bison Bar squats and was happy with that so I stopped there and moved on to my FSL sets and hex bar deadlifts.

I've been working on some programming ideas to build up my muscle size and strength going forward.  I think I'm going to integrate the BBB 3 Month Challenge and the BBB 5x1 Variation 27 week programs from "Beyond 531" into my Concurrent Program training on my Max Effort days.  I planned out the next 6 months using this primary assistance work along with the Concurrent Program and like the looks of where I'll wind up.  Now it's just a matter of getting her done.  I've got one more workout tomorrow on my current plan, then I'm off for a few days of backpacking with Waylon, then I'll start the new programming up on Monday.

https://www.instagram.com/p/B24FgPygbQh/
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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #635 on: September 27, 2019, 11:00:06 AM »
6:23 pm - Untamed Strength

Last night I completed 531 Concurrent Training (C44_3C) as follows:

(Max Effort)
Bench Press  3-135, 3-155, 3-175, 3-225, 3-245, 3-275, 5-315
Superset with:
Band Facepulls w/ Orange Bands  7 sets of 10

Bench Press FSL Sets  3 sets of 6 @ 225

Chins/Pull-ups  5 sets of 8 @ BW

DB Hammer Curls  3 sets of 10 @ 35
Superset with:   
Kettlebell French Press  3 sets of 10 @ 44

Fatbell Upright Rows  3 sets of 10 @ 44 in each hand

Bodyweight: 217.4 Pounds (Down 5.8 pounds from 223.2 on 7/1)

Workout Duration: 0:49:46.85 h:mm:ss.ms (with 1:00 rest between sets)

Great workout at Untamed Strength.  Alan is expanding the gym into another section of warehouse next door so everything is a bit chaotic there right now but I managed to get a rack and a bench and get it done. :)  I worked up to a top set of 315 on bench and then did some backoff FSL sets and a good mix of accessories.  I had a good pump and sweat going by the end of the workout.

This is the end of my current cycle on the Concurrent Program.  I'm going to be doing a Concurrent/BBB 3 Month Challenge using 863 starting on Monday.  It should be good and effective at helping me work some more on mass, strength and body recomp.

I'm taking off early from work today to take Waylon on his first backpacking trip.  We are heading up to the Sierra near Donner Summit so that should be a lot fun. :)

https://www.instagram.com/p/B25ZhWeAGXC/
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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #636 on: September 30, 2019, 07:10:55 PM »
10:20 am - Untamed Strength

Sunday morning I completed 531 BBB 3 Month Challenge (C44_1A) as follows:

Military Press  5-70, 5-85, 3-100, 8-110, 8-125, 8-135
Superset with:
Band Facepulls w/ Orange Bands  3 sets of 15

BBB Bench Press  5-135, 5 sets of 10 @ 170

Chins  5 reps, shoulder/right triceps hurt so I stopped these

Kettlebell French Press  3 sets of 10 @ 53
Superset with:
DB Hammer Curls  3 sets of 10 @ 40

DB BOLR  10-15, 10-20, 10-20

Bodyweight: 218.0 Pounds (Down 5.2 pounds from 223.2 on 7/1)

Workout Duration: 1:05:40.96 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  Waylon went with me to Untamed Strength and worked out too so that was fun.  While we were lifting another member came up and told us about a Strongman competition at the gym in December with a kids category.  Waylon was super excited about that and had me sign him up.  It'll consist of a farmers carry, deadlift for reps in 1 minute with 85 lbs, and a keg carry and load with 3 kegs.  Looks like we've got some training to do.

Last Thursday I tweaked my right shoulder/triceps when I was doing chins.  It still felt very aggravated by the chins (although it felt fine during OHP and bench) so I stopped those and will probably lay off them for a while.

I decided to shift gears for a bit and do more volume work.  I decided to run the BBB 3 Month Challenge and I also decided to use the 863 option.  I know Jim doesn't care for this option (I think he even told Shane that one time on TNation if I remember correctly), but I don't care.  I want some volume and this'll give it to me. :D

https://www.instagram.com/p/B3ATOB1AVEH/

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

6:12 am - Home

Today I completed 531 BBB 3 Month Challenge (C44_1B) as follows:

Sumo Block Pulls 3.5"  3-175, 3-225, 3-255, 8-285, 8-320, 8-340

BBB Bison Bar Squats  3-135, 5 sets of 10 @ 165
Superset with:
Hex Bar Shrugs  5-145, 5-175, 5-190, 5-225, 5-245, 3 sets of 8 @ 205 (FSL+ sets)

Bodyweight: 217.2 Pounds (Down 6.0 pounds from 223.2 on 7/1)

Workout Duration: 0:43:22.50 h:mm:ss.ms (with 1:00 rest between sets)

Good workout this morning.  Ir was 8's day which is never fun for me, especially on deadlifts.  I got it done though.  I did use straps on my final set of deads.  I ran out of time and wasn't able to do situps and hypers...I'll try to do them tomorrow on my rest day.

https://www.instagram.com/p/B3CaXMdg5ty/
« Last Edit: September 30, 2019, 07:14:07 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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #637 on: October 02, 2019, 01:54:36 PM »
6:05 am -

This morning I completed 531 BBB 3 Month Challenge (C44_3A) as follows:

Bench Press  5-135, 5-170, 3-205, 8-220, 8-255, 8-270
Superset with:
Band Facepulls w/ Purpls Bands  6 sets of 15

BBB Military Press  5 sets of 10 @ 85
Superset with:
V-Grip TBsr Rows  5-120, 5-140, 5-155, 5-175, 5-200

Triset:
V-Grip TBsr Rows  3 sets of 8 @ 155 (FSL Sets)
BB Curls  3 sets of 10 @ 65
Kettlebell French Press  3 sets of 10 @ 50

Bodyweight: 217.4 Pounds (Down 5.8 pounds from 223.2 on 7/1)

Workout Duration: 0:44:26.01 h:mm:ss.ms (with 1:00 rest between sets)

Good but tough workout today.  As I mentioned in my IG post I switched to decaf coffee in the mornings recently and man I really felt it today.  On bench every set starting with the warmups on felt heavy.  That's OK though, I got in all my sets and reps. :)

https://www.instagram.com/p/B3H9xHnAxSJ/
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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #638 on: October 03, 2019, 05:27:36 PM »
5:53 am - Home

Today I completed 531 BBB 3 Month Challenge (C44_1D) as follows:

SSB 18" Box Squats  5-130, 5-165, 3-195, 8-220, 8-245, 8-260

BBB Trap Bar Deadlifts  3-135, 5 sets of 10 @ 215

Leg Raises  3 sets of 10
Superset with:
Weighted Hypers  3 sets of 10 @ 50

Bodyweight: 217.4 Pounds (Down 5.8 pounds from 223.2 on 7/1)

Workout Duration: 0:30:10.60 h:mm:ss.ms (with 1:00 rest between sets)

Tough workout this morning.  The decaf coffee woes continue. :D  Squats felt tough.  My knees were sore and the weight felt heavy but I got all my reps in.

I went with the trap bar for the BBB deadlifts thinking that'd be easier on the back than doing sumos or conventional.  My left hip was barking the whole time though with nerve pain.  It's probably my piriformis again so I need to get back on the yoga.  I sure hope that pain doesn't come back next week or I might have to do something different for the BBB deadlifts.

First week of the challenge in the books! :D
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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #639 on: October 05, 2019, 02:43:47 PM »
7:37 am - Home

This morning I completed 531 BBB 3 Month Challenge (C45_2A) as follows:

Military Press  5-70, 5-85, 3-100, 6-120, 6-135, 6-145
Superset with:
Band Facepulls w/ Purple Bands  6 sets of 20

BBB Decline Bench Press  3-135, 5 sets of 10 @ 170
Superset with:
Bent Over Rows  5 sets of 10 @ 155

DB Hammer Curls  3 sets of 10 @ 35
Superset with:
Kettlebell French Press  3 sets of 10 @ 50

Bodyweight: 213.6 Pounds (Down 9.6 pounds from 223.2 on 7/1)

Workout Duration: 0:30:28.86 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I did everything in 3 supersets and got it done quickly.  That was necessary because the chore list is long today.

Bench and MP both felt good.  The top 2 sets of 6 on MP were tough, but I got them done. :)
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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #640 on: October 07, 2019, 02:08:44 PM »
3:14 pm - Home

Yesterday I completed 531 BBB 3 Month Challenge (C45_2B) as follows:

Sumo Block Pulls 3.5"  3-135, 3-225, 3-275, 6-300, 6-340, 3-365 (Hurt shoulder and stopped)

BBB Bison Bar Squats  3-135, 5 sets of 10 @ 165
Superset with:
Hex Bar Shrugs  5-145, 5-175, 5-205, 5-235, 5-260, 3 sets of 8 @ 205 (FSL sets)

Bodyweight: 215.2 Pounds (Down 8.0 pounds from 223.2 on 7/1)

Workout Duration: 0:35:25.53 h:mm:ss.ms (with 1:00 rest between sets)

Good workout for the most part.  In my final set of sumos I tweaked my right shoulder which has been bothering me for the past several weeks.  It felt almost like I strained something or possibly pulled something where my rear delt connects to my triceps.  Hopefully it is nothing serious.  I had trouble sleeping with it last night and this morning it was very sore.  We'll see.  Hopefully everything is OK for bench and Military Press tomorrow.

After lifting I did some stronman stuff outside with Waylon.  I probably shouldn't have but he's excited about his competion coming up in December and wanted me to do it with him, so I couldn't say no.  We did 5 sets each of farmers carries (I used 80 pound dumbbells) down a slight hill in our front yard about 30 yards, around a tree, and back up to the start.  Then we pushed our homemade prowler up the hill in our driveway.  He lifted some rocks and hit a tire with his sledgehammer.  It was a blast and man my grip was shot by the 4th and 5th sets of carries.  That was some intense work.

https://www.instagram.com/p/B3Tg-GTAUbf/
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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #641 on: October 11, 2019, 03:58:09 PM »
5:48 am - Home

This morning I completed 531 BBB 3 Month Challenge (C45_2C) as follows:

Bench Press  5-135, 5-175, 3-205, 6-235, 6-270, 6-285
Superset with:
Band Facepulls w/ Purpls Bands  6 sets of 20

BBB Military Press  5 sets of 10 @ 85
Superset with:
DB BOLR  5 sets of 10 @ 15

DB Hammer Curls  10-35, 10-35, 15-35
Superset with:
Kettlebell French Press  10-50, 10-50, 15-50

Bodyweight: 213.0 Pounds (Down 10.2 pounds from 223.2 on 7/1)

Workout Duration: 0:43:11.34 h:mm:ss.ms (with 1:00 rest between sets)

Today we entered our 3rd day without electricity so I decided to go ahead and workout by flashlight.  It actually went pretty well.  My shoulder felt OK and I got all of my sets and reps on everything.  Bench was feeling pretty strong.

Tomorrow I'm going to head down to Untamed Strength for squats (and possibly deads depending upon the shoulder). :)

Btw, the power was finally restored when I was leaving for work...woohoo!  No more generator. :D

https://www.instagram.com/p/B3e_EjOg6L9/
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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #642 on: October 12, 2019, 05:45:15 PM »
9:44 am - Untamed Strength

Today I completed 531 BBB 3 Month Challenge (C45_2D) as follows:

SSB 18" Box Squats  5-135, 5-165, 3-195, 6-235, 6-265, 6-285

BBB Trap Bar Deadlifts  5-130, 5 sets of 10 @ 220

Leg Raises  5 sets of 10

Bodyweight: 213.0 Pounds (Down 10.2 pounds from 223.2 on 7/1)

Workout Duration: 0:35:07.76 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout today.  I took Waylon with me and we alternated sets.  I did squats while he did deadlifts.  Then I did trap bar deadlifts while he did dumbbell bench press.  It was very cool.

My teres major is still bruised and it actually looks worse now than it did when it happened on Sunday/Monday.  It feels good, however, and the trap bar deadlifts didn't bother it at all.  I'll see how it feels when I do heavy sets next week, but for now I'm optimistic.

https://www.instagram.com/p/B3hti0lg4DD/
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/

Offline ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #643 on: October 13, 2019, 01:41:34 PM »
7:42 am - Home

This morning I completed 531 BBB 3 Month Challenge (C45_3A) as follows:

Shoulder Rehab - Red Bands

Triset:
Military Press  5-70, 5-85, 3-100, 8-125, 6-145, 3-150
Band Facepulls w/ Purple Bands  6 sets of 20
V-Grip TBar Rows  5-120, 5-140, 5-165, 5-192, 5-206
      3 sets of 8 @ 165 (FSL Sets)

Triset:
BBB Decline Bench Press  5 sets of 10 @ 175
DB Hammer Curls  3 sets of 10 @ 35
Kettlebell French Press  3 sets of 10 @ 50

Bodyweight: 213.6 Pounds (Down 9.6 pounds from 223.2 on 7/1)

Workout Duration: 0:38:44.35 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today!  My shoulder felt good on the presses and on the TBar Rows.  Everything felt strong so that was awesome.

I've also been shedding some pounds over the past couple of weeks and am starting to see some noticeable physical changes.  That combined with maintaining/building strength has been great.
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/

Offline ptreyesgreg

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  • Weight: 215
Re: Greg's Lifting Journal
« Reply #644 on: October 15, 2019, 01:20:22 PM »
10:16 am - Home

Yesterday I completed 531 BBB 3 Month Challenge (C45_3B) as follows:

Hex Bar Deadlift Block Pulls 3.5"  5-135, 5-225, 3-275, 8-320, 6-365, 3-385

BBB Bison Bar Squats  3-135, 5 sets of 10 @ 165
Superset with:
Hex Bar Shrugs  5-145, 5-175, 5-225, 5-245, 5-275, 3 sets of 8 @ 225 (FSL sets)

Decline Situps  3 sets of 12
Superset with:
Weighted Hypers  3 sets of 12 @ 50

Bodyweight: 214.0 Pounds (Down 9.2 pounds from 223.2 on 7/1)

Workout Duration: 0:59:55.23 h:mm:ss.ms (with 1:00 rest between sets)

Great workout yesterday.  I took the day off to clear my head and to do some stuff around the house.  I decided to go ahead and get a workout in too and I'm glad I did.  They hex bar deadlifts felt good.  I felt a twinge in my shoulder at one point but that was it...otherwise no pain. :)

https://www.instagram.com/p/B3m5D8Bgy1K/
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/