Author Topic: Greg's Lifting Journal  (Read 20090 times)

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #525 on: April 08, 2019, 12:48:38 PM »
8:32 am - Untamed Strength

Saturday morning I completed 531 3 Day Full Body #3 (C38_1C) as follows:

SSB Squats  3-135, 3-160, 3-175, 3-205, 4-230, 2x4 @ 230 (w/18" Box)

Superset:
Bench Press  3-45, 3-135, 3-165, 3x5 @ 190, 3x10 @ 190, 5-190
T-Bar Rows  5-100, 5-120, 5-135, 5-150, 5-170, 3x10 @ 135

Tri-set:
DB Tate Press  3x12 @ 30
Band Facepulls  3x15 @ Orange Band
45 Degree Hypers  3x12

Bodyweight: 210.0 Pounds (Down 12.2 pounds from 222.2 on 7/9)

Workout Duration: 1:04:34.87 h:mm:ss.ms (with 1:00 rest between sets)

Great workout.  I had a big carb up on Friday and gained 5 pounds in one day, so that might be why the lifting was so good. :)

https://www.instagram.com/p/Bv67aAXAgqy/


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

8:05 am

Sunday morning I went running with my dogs at Providence Mine in Nevada City.  We ran 6.05 miles in 1h:33m:01s, climbed 320 ft to a max elevation of 2691 ft, and burned an estimated 988 kcal.  I was supposed to run 9-10 miles but 6 was the limit for my dogs on this day...and I wasn't real sad to stop then either. :D


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

1:40 pm - Ironworks Gym Grass Valley

Sunday I completed 531 Concurrent Training (C38_2A) as follows:

(Dynamic Bench Press)
Bench Press  3-135, 3-155, 3-185, 8x3 @ 210

Incline Bench Press BBB  5x10 @ 120

Superset:
Lat Pulldowns  12-130, 10-145, 8-145
Low Cable Rows  10-135, 10-150, 10-135

Triceps Pushdowns  20-90, 2x20 @ 100

Bodyweight: 210.0 Pounds (Down 12.0 pounds from 222.2 on 7/9)

Workout Duration: 0:40:11.53 h:mm:ss.ms (with 1:00 rest between sets)


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

5:44 am - Home

This morning I completed 531 Concurrent Training (C38_2B) as follows:

(Max Effort)
Deadlifts  3-135, 3-225, 3-275, 1-291, 1-335, 1-381

1.75" Deficit Deadlifts  3x3 @ 291

(Dynamic Effort)
Bison Bar Squats  3-45, 3-135, 8x3 @ 190

Superset:
Decline Situps 10, 3x12
Wtd. Hypers  4x10 @ 50

Bodyweight: 210.6 Pounds (Down 11.6 pounds from 222.2 on 7/9)

Workout Duration: 0:54:48.06 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout today.  The deads were tough after the hilly run yesterday but I was able to hit a single at my top set.  It was supposed to be "3's" day so that wasn't great but I was happy to take what I could.  The legs loosened up for sqauats and they felt pretty good.

https://www.instagram.com/p/Bv_wuGIg1L7/
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 #526 on: April 11, 2019, 03:56:22 PM »
9:01 am - Home

Today I completed 531 Concurrent Training (C38_2C) as follows:

(Max Effort Bench Press)
Bench Press  3-135, 3-155, 3-175, 3-210, 3-235, 3x2 @ 265

Superset:
Bench Press FLS  3x5 @ 210
DB BOLR  3x10 @ 15

Triset:
DB Incline BP  3x12 @ 40
Lat Pulldowns  3x10 @ 115
KB French Press  3x10 @ 50

Bodyweight: 210.0 Pounds (Down 12.0 pounds from 222.2 on 7/9)

Workout Duration: 0:41:26.67 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I had to go to Las Vegas for work on Tuesday and Wednesday and didn't get home until 2am last night.  It was tough to get out the gym this morning but I did and got er done. :)  Bench felt a little week but I got in all my sets and reps.

I'm sorely tempted to switch over to Sheiko for the 7 weeks leading up to my meet on 5/25.  Historically it has given me the best peak for a meet.  It's likely I'll go ahead and switch over but I'm enjoying 531 so much right now I hate to change.  I'll think about it and do at least one more 531 workout on Saturday.
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 #527 on: April 13, 2019, 09:17:19 AM »
2:19 pm - Home

Yesterday I completed Sheiko Int. Medium Prep 2 Wk 1A as follows:

Bench Press  5-155, 4-185, 3-215, 4x2 @ 250

Bison Bar Squats  3-150, 3-185, 2-210, 4-210, 7-210, 6-210, 5-210, 3-210

Bench Press  3-170, 3-205, 4x3 @ 235

Superset:
DB Incline BP  4x8 @ 45
Weighted Hypers  5x5 @ 50

Bodyweight: 210.0 Pounds (Down 12.2 pounds from 222.2 on 7/9)

Workout Duration: 0:56:31.51 h:mm:ss (with 1:00 rest between sets)

Good workout yesterday afternoon at home.  I bit the bullet and started my meet prep/peak by switching over to one of Sheiko's intermediate programs.  I've had very good luck before using Sheiko for peaking so I'm thinking it'll work well this time too.

I got a lot of good bench sets in and they all felt pretty good.  The squats were tough, especially all of the sets at 210.  That's not a lot of weight but my legs were sore going in and they certainly weren't easy.
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 #528 on: April 13, 2019, 07:10:16 PM »
Today I ran (without the dogs) 10.58 miles in 2h:28m:56s on the Union Hill Trail at Empire Mine State Park in Grass Valley.  I climbed a total of 415 ft to a max elevation of 2908 ft and burned 1,815 kcal.  It was a tough run with 10 laps up a big hill but hopefully it'll pay off when I run my race on 4/27.  The race course is much tougher and has a lot more climbing so I plan to run a final long training race there next weekend.

https://www.instagram.com/p/BwNOuUXgNRJ/
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 #529 on: April 15, 2019, 08:59:52 AM »
11:15 am - Home

Yesterday I completed Sheiko Int. Medium Prep 2 Wk 1B as follows:

Deadlift (up to knees)  3-135, 3-225, 3-255, 3-300, 4x2 @ 340

Bench Press  3-135, 5-155, 4-185, 3-215, 2x2 @ 250, 2x1 @ 265, 2x2 @ 250

4" Block Pulls  3-255, 3-300, 2x2 @ 340, 3x1 @ 385

Superset:
Lat Pulldowns  4x8 @ 115
Decline Situps  3x12

Bodyweight: 209.2 Pounds (Down 13.0 pounds from 222.2 on 7/9)

Workout Duration: 1:33:19.39 h:mm:ss (with 1:00 rest between sets)

Great workout.  So far so good with the Sheiko.  These workouts are tough with the split sets of exercises (i.e. deads then bench then more deads, etc.) but they are very effective.  This workout went long as I had to do some chores in between some of my sets.

https://www.instagram.com/p/BwP3UvCgg-T/
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 #530 on: April 16, 2019, 11:16:32 AM »
5:52 am - Home

Today I completed Sheiko Int. Medium Prep 2 Wk 1C as follows:

Bison Bar Squats  3-135, 3-165, 3-195, 3-225, 4x2 @ 255

Bench Press  5-45, 3-155, 3-185, 3-215, 4x3 @ 250

Bison Bar Squats  3-155, 3-185, 3-210, 4x2 @ 240

Bench Press w/ Reactive SlingShot  5x5 @ 255

Superset:
CGBP  4x6 @ 200
Weighted Hypers  5x5 @ 70

Bodyweight: 207.6 Pounds (Down 14.6 pounds from 222.2 on 7/9)

Workout Duration: 1:12:54.21 h:mm:ss (with 1:00 rest between sets)

Great workout today.  Man it was a tough one though.  My knees were sore from running and from squats and deads in the previous workouts but they were manageable.  It was a lot of sets of both squats and various bench varieties.  It felt good to get all that work in.  The only thing missing was some curls for the guns. :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/

Online ptreyesgreg

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Re: Greg's Lifting Journal
« Reply #531 on: April 18, 2019, 01:12:44 PM »
5:38 am - Home

Today I completed Sheiko Int. Medium Prep 2 Wk 2A as follows:

Superset:
Bench Press  3-135, 3-175, 3-205, 3-235, 4x2 @ 270
DB BOLR  5x10 @ 15

Superset:
Bison Bar Squats  3-150, 3-185, 3-210, 4x2 @ 240
TBar Rows  5-99, 5-121, 5-142, 5-167, 5-177, 3x8 @ 142

Bench Press  3-155, 3-185, 3-215, 3x2 @ 255

Tri-set:
DB Incline BP  4x8 @ 45
Weighted Hypers  4x5 @ 50
DB Cross Body Hammer Curls  4x10 @ 30

Bodyweight: 207.6 Pounds (Down 14.6 pounds from 222.2 on 7/9)

Workout Duration: 1:12:19.48 h:mm:ss (with 1:00 rest between sets)

Great workout today.  Bench felt heavy by I got all of my reps in.  I realized that Sheiko is great but has one flaw, there is a big push/pull discrepancy.  I don't necessarily believe in a "golden ratio" of push to pulls, but I know when I don't try to keep the two types of exercises somewhat balanced my shoulders pay the price.  Thus, I Wendlerized my Sheiko workout today and added in pulls as supersets where I could.  The workout felt great because of this and I think I'll probably do that for all my Sheiko workouts going forward.
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 #532 on: April 21, 2019, 09:05:33 AM »
6:47 am - Home

Yesterday I completed Sheiko Int. Medium Prep 2 Wk 2B as follows:

1.75" Deficit Deadlifts  3-135, 3-225, 3-255, 3x2 @ 300

Bench Press  4-155, 4-185, 4-215, 4x4 @ 235

Deadlifts  3-235, 3-275, 2-315, 3x2 @ 365

Superset:
DB OHP  4x6 @ 15
Multi-Grip Chins  4x8

Superset:
Decline Situps  3x15
Hypers  3x10

Bodyweight: 207.8 Pounds (Down 14.4 pounds from 222.2 on 7/9)

Workout Duration: 1:07:38.42 h:mm:ss (with 1:00 rest between sets)

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

9:27 am - Ironworks Gym in Grass Valley

Workout Part 2

Superset:
Lat Pulldowns  3x10 @ 115
Low Cable Rows  3x10 2 120

Triceps Pushdowns  20-100, 2x20 @ 110

Great set of workouts.  I did the primary Sheiko work at home which involved deadlifts and bench work.  Then I did a few more pulls and some triceps work at the gym a little later on.  Everything felt good except for my final set of deficit deadlifts.  Something went a little awry on my final rep of the final set there and I tweaked my lower back (I think on the descent).  I was able to pay extra attention to tightening my core during my sets of floor deadlifts after that and get through all of those sets.  It really started to tighten up last night, however, and this morning it's definitely sore.  I'm still hoping to get a good run in here in a few hours to get ready for my race next Saturday.  I'll do some yoga tonight to loosen everything up and get ready for squats tomorrow. :D

https://www.instagram.com/p/Bwex4YgAQGW/
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 #533 on: April 22, 2019, 12:58:53 PM »
Sunday morning at 8:20 am I completed my final long training trail run ahead of next week's 14.5 mile trail race.  I ran 8.01 mile in 2h:25m:15s at Bullard's Bar Reservoir trail.  I climbed a total of 1216ft to a max elevation of 2426ft and burned 1,145 kcal.  For this run I traded quantity of miles for quality/toughness by running the steep Rebel Ridge climb portion of the run 3 times in a row.  You can see the elevation profile here:

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 #534 on: April 22, 2019, 12:59:09 PM »
5:37 am - Home

Today I completed Sheiko Int. Medium Prep 2 Wk 2C as follows:

Bison Bar Squats  3-150, 3-185, 3-210, 2x3 @ 240, 3x2 @ 255, 2x3 @ 240

Bench Press  4-155, 3-185, 4x3 @ 215

Superset:
KB French Press  4x8 @ 50
SSB Squats to 18" Bench  5x5 @ 195

Bodyweight: 210.8 Pounds (Down 11.4 pounds from 222.2 on 7/9)

Workout Duration: 0:48:02.30 h:mm:ss (with 1:00 rest between sets)

Great workout this morning.  My legs and low back were sore going in the workout but once I got going on the squats it felt good.  Bench was light today and felt good too.
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/