PtReyesGreg's Workout Journal

[TM79]

Great looking Bench/Squat workout! Strong looking sets across the board! Sorry you didn't get the reps you were looking for on bench. Like others have said, it could be the weight loss. Don't sweat it. Just stay the course.

[PtReyesGreg]

Great looking Bench/Squat workout! Strong looking sets across the board! Sorry you didn't get the reps you were looking for on bench. Like others have said, it could be the weight loss. Don't sweat it. Just stay the course.

Thanks TM. I appreciate that feedback. I missed a few reps today too (details to follow soon) but I'm definitely staying the course. I'm gaining a lot of strength overall...I think the 4 days a week of benching is just taking a toll on my body. My recovery isn't what it used to be now that I'm an old-timer.

[PtReyesGreg]

This morning I completed Week 3 Workout C of 531 For Full Body 1000% Awesome (Cycle 12) as follows:

Hypers 20-0, 20-0

Superset:
Bench Press (warmups) 3-155, 3-185, 3-225
Facepulls with Band attached to rack

Smolov Jr BP 3-C (80% of 1RM + 20lbs to start) 4-260, 4-260, 4-255, 4-255, 3-255, 3-255, 2-255, 4-252.5 (vid below)

Squats 5-155, 5-185, 5-225

Tri-set:
Bent Over Rows 10-155, 10-165, 8-175
Upright Rows 8-115, 8-115, 7-115
DB Bent Over Lateral Raises 10-15, 10-15, 10-15

Bodyweight: 206.0 Pounds (Down 0.4 Pounds from Tuesday)

Workout Duration: 78 minutes (with 1:00 rest between most sets and 2:00 between Smolov Bench Sets)

Good but tough workout today. My pec tendons and shoulders (especially the left) were very sore to start the day. They loosened up a little as the bench sets proceeded but they still impacted my strength negatively. Based on my notes from last week (thanks for the suggestion John) I should have only added 5 pounds this week which would have been 255. Me being stubborn I shot for the moon and started with 260. I did some pause reps during my first 2 sets and that really sapped my strength. For set 3 I decided to drop down to 255 (where I should have started) but my strength was already waning. I hit my 4 reps on 2 sets then 3 reps on 2 sets and finally only 2 reps on set #7. Finally I said screw it and dropped down to 252.5 and hit 4 reps on set #8.

Fwiw, Smolov Jr. seems to be effective but is definitely an a$$ kicker. It reminds me of the section in Wendler's book where he talks about Goodfellas and Paulie. Smolov is definitely like having Paulie as a partner. When it's going well your bench improves magically. But then it gets real and tough and the luster wears off a bit. Oh your shoulders are sore, phuk you I want my reps! Oh your pec tendons are barking, phuk you I want my reps!

My left hammy was very sore this morning as well. I think I've been fighting off a strain there. I've been treating it with Arctic Sports Balm (amazing stuff from Elite FTS) and Atomic Hot (painful stuff from Amazon) and limping along with it. This morning I decided to listen to my body for a change and stopped squats after my 3 warmup sets...I didn't do my SSL supplemental work. I think it was smarter to let those go though to prepare for the meet.

My assistance tri-set was basic as usual and felt effective at working my lats and middle and rear delts.

[mirroroferised]

Nice work Greg. Bench is looking strong. Have you come up with your hopeful numbers for the meet?

[DocJekyll]

Pushing through some pain for the gain... Nice job getting it done. Rest that stuff up some!

[PtReyesGreg]

Nice work Greg. Bench is looking strong. Have you come up with your hopeful numbers for the meet?

Thanks Dave. These are the lifts I'm planning on at the meet (subject to change )--

Squat: 285, 300, 315
Bench: 275, 290, 305
Deads: 380, 390, 400

Pushing through some pain for the gain... Nice job getting it done. Rest that stuff up some!

Thanks Doc. Yeah I've got one more bench workout tomorrow then I'm planning on taking it easy on bench for the next week until my meet on the 13th. I might do a bench test day on Monday but I'm not sure. I'm also planning on doing a squat test and deadlift test day on Sunday but I'll play that one by ear depending upon how my hammy is feeling then. The main thing is I want to go into the 13th as strong and healthy as possible.

[Jtbny]

The main thing is I want to go into the 13th as strong and healthy as possible.

If that's the case test on the platform not at home. Gym lifts don't mean a thing- save it for when it does.

LOL@ the Goodfellas analogy.

[TM79]

Good job Greg! Sorry to hear that you didn't get your reps today. Like you said, if you are benching 4 times per week, then your body is probably not recovering adequately. That reminds me of the people who try the "squat everyday" program. They make good gains for a little while, but then they usually stop after a few weeks. The body wasn't meant to do this type of work that frequently. Gains are made by forcing the body to adapt to a stress and then allowing it to recover. Stressing the body continuously only breaks the body down and leads to over training and injury. Not trying to say that's what you're doing, but you may be heading in that direction. That's why I stopped subscribing to any one "program". I would always either stall out or end up getting injured because I was trying to force my body to do something that it simply wouldn't do. The only thing that really seems to work over time is to change things up every so often. It's like you're always finding the balance between listening to your body and pushing it just a little bit further. Over and over and over...

Those were some strong sets either way and a good looking workout. Nice job!

[Jtbny]

The only thing that really seems to work over time is to change things up every so often.

Only thing that works over time, IMO, is consistency. Programs don't matter as long as the effort over a long time are there with progression built in.

Smolov Jr is a peaking program- 3 weeks. Like most peaking programs its meant to build up a work capacity with intensity for a single test day. All the gains made from Smolov will most likely fade. Its certainly not something one would do long term because like you said it will most likely cause injury.

[TM79]

Only thing that works over time, IMO, is consistency. Programs don't matter as long as the effort over a long time are there with progression built in.

Smolov Jr is a peaking program- 3 weeks. Like most peaking programs its meant to build up a work capacity with intensity for a single test day. All the gains made from Smolov will most likely fade. Its certainly not something one would do long term because like you said it will most likely cause injury.

Ahh... I didn't realize the temporary nature of that program. That makes a lot more sense now. I was speaking more about long-term, linear progression programs.

[shaneinga]

That was a tough workout Greg. Keep grinding man, you are almost there.

Are you taking all of next week off?

[MooseTequila]

9 days and counting... GO KILL IT GREG!
(Of course I know you will)

[raynerd]

Tough session today Greg. Strong pressing despite missing reps.
I have to agree with John about saving the test day until the meet. The time off I took before my Moch meet was the best move I could have done. I came in with no pains or aches, completely recovered and strongest I have ever been. Mentally it seemed wrong to me, but it works, and is proven over and over by powerlifting competitors!

[PtReyesGreg]

If that's the case test on the platform not at home. Gym lifts don't mean a thing- save it for when it does.

LOL@ the Goodfellas analogy.

Thanks for that advice John. That does make sense and deep down that's what my gut has been telling me to do too. I am just a little unsure of what lift amounts to open with so I wanted to verify that I could at least hit those openers. I guess this is the time though to trust my training and have faith that I'm setting the initial attempts correctly. I'll set my openers low enough that there is no chance of failing on them and then set my 2nd and 3rd attempts so I can wind up with a decent total. Like you said before I can use that as a baseline to improve on at my next meet.

Good job Greg! Sorry to hear that you didn't get your reps today. Like you said, if you are benching 4 times per week, then your body is probably not recovering adequately. That reminds me of the people who try the "squat everyday" program. They make good gains for a little while, but then they usually stop after a few weeks. The body wasn't meant to do this type of work that frequently. Gains are made by forcing the body to adapt to a stress and then allowing it to recover. Stressing the body continuously only breaks the body down and leads to over training and injury. Not trying to say that's what you're doing, but you may be heading in that direction. That's why I stopped subscribing to any one "program". I would always either stall out or end up getting injured because I was trying to force my body to do something that it simply wouldn't do. The only thing that really seems to work over time is to change things up every so often. It's like you're always finding the balance between listening to your body and pushing it just a little bit further. Over and over and over...

Those were some strong sets either way and a good looking workout. Nice job!

Thanks TM. I wasn't too worried about the missed reps because like you said I still got a lot of good work in regardless. I'm about to hit the garage for my final Smolov Jr. workout in a few minutes. As a peaking program it definitely feels effective. I think that once I'm done and my body heals up for a week I'll hit the meet strong. It is definitely not a program I'd want to run long term but for peaking I've liked it pretty well. Long term the 531 program variations have worked well for me. They keep me progressing without over stressing my joints too bad.

Only thing that works over time, IMO, is consistency. Programs don't matter as long as the effort over a long time are there with progression built in.

Smolov Jr is a peaking program- 3 weeks. Like most peaking programs its meant to build up a work capacity with intensity for a single test day. All the gains made from Smolov will most likely fade. Its certainly not something one would do long term because like you said it will most likely cause injury.

Yeah John, I definitely agree with the consistency idea. After the meet I plan on resuming 531 and plugging away slowly but steadily again. I seem to make my best gains over the long haul using that program. I also like the flexibility it gives me for programming my assistance lifts.

Ahh... I didn't realize the temporary nature of that program. That makes a lot more sense now. I was speaking more about long-term, linear progression programs.

Yeah the Smolov Jr program is not something I'd want to run indefinitely. It does feel like it has improved my strength though as well as my bench press form. I've been benching for many years but the focused attention on it for the past several weeks has really helped me dial a few things in. I know some of the gains long-term will fade but I'm hoping to retain some of the strength and I'll definitely retain the improvements I've made in my benching form.

That was a tough workout Greg. Keep grinding man, you are almost there.

Are you taking all of next week off?

Thanks Shane. I'm pretty much taking all of next week off from lifting but I do plan on doing a couple of very light deload workouts on Sunday and Tuesday. After that it'll just be yoga/stretching and some easy jogging to keep things loose. After listening to John's and Shawn's advice I will skip the Max tests I was planning for Sunday. The most stressful thing for me now will just be to keep my nerves calm and get ready to get under the bar...I'm starting to have those thoughts about "Oh man what've you gotten yourself in to!" It's all good though...deep down I know that my workouts all along have been preparing me.

9 days and counting... GO KILL IT GREG!
(Of course I know you will)

Thanks for the vote of confidence Moose Man. I appreciate it.

Tough session today Greg. Strong pressing despite missing reps.
I have to agree with John about saving the test day until the meet. The time off I took before my Moch meet was the best move I could have done. I came in with no pains or aches, completely recovered and strongest I have ever been. Mentally it seemed wrong to me, but it works, and is proven over and over by powerlifting competitors!

Thanks for the advice Shawn. Yeah I hear you and John and have come to my senses on that. As I was saying to John I guess I just have to trust my training. As an Engineer I usally follow the mantra "Trust...but verify". In this case I guess the verification will have to wait until meet day. I know I have definitely been putting the time in under the bar so now it's just a matter of performing on meet day.

I'm about to go do my final Smolov Jr. bench workout so I'm hoping to go out on that with a bang. I carbed up throughout the day yesterday (maybe a little bit too much) so I'm hoping for a strong workout.

[shaneinga]

I am sure it is nerve racking, but at the end of the day just remember the only person you are competing with is yourself.

[DocJekyll]

Rest up and show your best Greg. Which I am sure you will.

[Jtbny]

Look at you openers as your last warm-up set. Something you could hit a few reps with on a bad day. It allows you to get on the board and eases the nerves. Your body will go into autopilot because of the nerves so THIS is why you practice how you'll play- doing each rep in training as it was a max rep.

You can set your second attempts based on a loose plan and by feelz on that day and your first attempts. What I like to do is hit an easy enough opener, push for a PR or tie one on the second if its a good day and hit a PR for sure on the third.

You've got this. Trust in what you've been doing all along. Its in you, Greg. You'll be able to let it out on the platform and do something most don't have the stones to do.

[BluesPreacher]

Dang man!

You are ONE FEKKING STRONG DOOD!! Great work!

[PtReyesGreg]

Rest up and show your best Greg. Which I am sure you will.

Thanks Doc for the vote of confidence.

Look at you openers as your last warm-up set. Something you could hit a few reps with on a bad day. It allows you to get on the board and eases the nerves. Your body will go into autopilot because of the nerves so THIS is why you practice how you'll play- doing each rep in training as it was a max rep.

You can set your second attempts based on a loose plan and by feelz on that day and your first attempts. What I like to do is hit an easy enough opener, push for a PR or tie one on the second if its a good day and hit a PR for sure on the third.

You've got this. Trust in what you've been doing all along. Its in you, Greg. You'll be able to let it out on the platform and do something most don't have the stones to do.

Thanks for all of that input John. It is very helpful to hear from someone who has been there and done it like you. I really appreciate the vote of confidence too. I just have to go out there and get it done!

Thanks to for the advice on the openers and 2nd and 3rd lifts. Based upon that I might drop the weight of my openers on deads and squats a little bit. That way I'll make sure to get on the board first of all and then I can push myself a little on the 2nd and 3rd lifts.

I am sure it is nerve racking, but at the end of the day just remember the only person you are competing with is yourself.

Thanks for that advice Shane. That is a good thing for me to keep in mind...gets the static out of my mind.

Dang man!

You are ONE FEKKING STRONG DOOD!! Great work!

Thanks BP. I appreciate it.


I'd give reps all around to all of you guys but I'm on spread to everyone.

[PtReyesGreg]

This morning I completed Week 3 Workout D of 531 For Full Body 1000% Awesome (Cycle 12) as follows:

Superset:
Bench Press (warmups) 3-155, 3-185, 2-225, 2-255
Band Facepulls

Smolov Jr BP 3-D (85% of 1RM + 15lbs to start and then down) 3-270, 3-270, 2-270, 3-267.5, 1-265, 1-255 at this point stopped

Tri-set:
Multi-Grip Bar Rows 10-145, 10-145, 10-145
Face Pulls 12-60, 12-60, 12-60
DB Bent Over Lateral Raises 12-15, 12-15, 12-15

Bench Press Revenge Work 5-235, 5-235, 4-235

Bodyweight: 208.4 Pounds (Up 2.4 Pounds from Yesterday -- BIG carb up yesterday)

Workout Duration: 58 minutes (with 1:00 rest between most sets and 2:00 between last 3 bench sets)

Tough workout today. I started off the day feeling week on the bench. Even my warmups felt tough. My shoulders and tris in particular were already sore going into the workout. In any case, I gave it my best and got 2 sets of 3 in at 270. From there I had to do a combo of less reps followed by drops in weight. After set #6 I decided to call it and move on.

Thoughts on Smolov: I ended with a whimper more than a growl on it. However, I by no means think it was a failure. I got a lot of solid work in at weights that were a high percentage of my 1RM. I feel stronger than when I started for sure. If I run it again (big IF) I will do it smarter for my body. I will allow at least one rest day between each of the sessions. The main reason I think I didn't complete it 100% successfully was the way it calls for you to do workouts #3 and #4 each week on back to back days. That just took too much of a toll on my joints and also on my strength. I think with a full day to recover between each session I probably would have hit all of my reps.

For my assistance work I used my new multi-grip bar that arrived yesterday. I plan on using it mainly for presses but today I decided to try it for rows and it worked well.

Pic of my new multi-grip bar:


I got it from Amazon for $99 plus $39.99 shipping. It is by no means as nice as one from EliteFTS or BWTG, etc., but for that price I am very happy with it.

https://www.amazon.com/gp/product/B013VJ0ZQK

After my assistance work I decided to end the day on a positive note with bench so I did some supplemental work with sets of 235. I felt strong going out with these. Now I'm ready to rest and recover this next week and hit the ground running at my meet next Saturday (the 13th).

[shaneinga]

Greg, 3 at 270 for multiple sets is awesome man. Don't get to down on yourself, that is moving some heavy weight for some very nice reps.

I really like that new bar you got. That thing is sweet, and what a deal on the price. I can see you using that for a lot of different things.

You survived Smolov, you should get a free t shirt or something.

[PtReyesGreg]

Greg, 3 at 270 for multiple sets is awesome man. Don't get to down on yourself, that is moving some heavy weight for some very nice reps.

I really like that new bar you got. That thing is sweet, and what a deal on the price. I can see you using that for a lot of different things.

You survived Smolov, you should get a free t shirt or something.

Thanks Shane. Yeah that's a good way to look at it. I wish I would've finished all the reps across the board but I'm happy with what I got. I definitely feel like I'll be better off at my meet for having gone through that. I wish I would've gotten a free t-shirt...instead of the swift kick in the butt I got.

I like the new bar too. I'll be able to use it for cgbp and ohp with neutral grips...I'm thinking that'll help out some of my shoulder issues. Plus, I can use it for curls and french presses too.

[MooseTequila]

I can't offer much advice Greg, actually none... BUT... I will say I have the utmost confidence in you that you will crush the PL meet.

Miren the new toy... looks like a lot fun with the various grips.

[PtReyesGreg]

I can't offer much advice Greg, actually none... BUT... I will say I have the utmost confidence in you that you will crush the PL meet.

Miren the new toy... looks like a lot fun with the various grips.

Thanks Moose Man. I appreciate the confidence. I think I'm going to do OK but my main goal in doing it was just to get out there and see what I can do in a formal setting. I also wanted my son to be able to see me compete to hopefully give him some fond memories of me one day and inspire him to keep active as he gets older.

I really like the new bar. I think it'll add some variety to my workouts while still allowing me to do basic exercises.

[SteveWright1]

Nice looking new bar Greg - some neutral grip pressing and rowing would appeal to me with my occasional elbow tendon issue

enjoyed your summary on Smolov routine
I would like to add 1 comment and that is
if you did 10 sets of 3 at 270 , for a tick in the box, that is great
but in terms of muscle building foundation work, what you did was probably better? in that you pushed yourself hard with as many reps as you could get at weights you could achieve them for - thus adequate muscle damage done and thus message sent to rebuild and increase volume of said muscles

[RT1957]

Smolov is a tough program and you got through most of it unscathed....with the rest coming up before the meet I think you'll do great....big win for just doing it....

Big WO today....I would love to get a multi grip bar.....nice toy.....

[PtReyesGreg]

Nice looking new bar Greg - some neutral grip pressing and rowing would appeal to me with my occasional elbow tendon issue

enjoyed your summary on Smolov routine
I would like to add 1 comment and that is
if you did 10 sets of 3 at 270 , for a tick in the box, that is great
but in terms of muscle building foundation work, what you did was probably better? in that you pushed yourself hard with as many reps as you could get at weights you could achieve them for - thus adequate muscle damage done and thus message sent to rebuild and increase volume of said muscles

Thanks Steve. That's a good way of looking at it. I would really have liked to complete the 10 sets of 3 just to check off the box like you say mainly because when I start something I really like to finish it. In the grand scheme of things I think you're right though that the important thing was getting some good work in and prompting the body to rebuild stronger. I definitely feel like I was able to accomplish that over the past 3 weeks with the Smolov and in that way I think it was a success.

Smolov is a tough program and you got through most of it unscathed....with the rest coming up before the meet I think you'll do great....big win for just doing it....

Big WO today....I would love to get a multi grip bar.....nice toy.....

Thanks Ron. Yeah I was happy to come out of it still healthy and with only some minor aches and pains. Of course later in the day today I was at my company picnic and filled in for someone else in a softball game and wound up straining a muscle in my left side rear rib area. Smolov didn't get me but softball did. At least I've got a week to heal up before the meet. I stopped by the RiteAid on the way home and got some icy hot to help fix things up.

I'm definitely looking fun to using the multi-grip bar. I plan to use it for accessory benches (regular, incline, decline, cgpb), ohp, curls and triceps work. I've wanted one for a long time and finally pulled the trigger. Best thing was it was delivered when my wife wasn't home.

[RT1957]

I'm definitely looking fun to using the multi-grip bar. I plan to use it for accessory benches (regular, incline, decline, cgpb), ohp, curls and triceps work. I've wanted one for a long time and finally pulled the trigger. Best thing was it was delivered when my wife wasn't home.

LOL....I use to buy guitars and put them in the basement and then slowly introduce my purchase.....when I got up enough guts....She'd ask....Is that new....no I've had it for a while would be the answer

[PtReyesGreg]

LOL....I use to buy guitars and put them in the basement and then slowly introduce my purchase.....when I got up enough guts....She'd ask....Is that new....no I've had it for a while would be the answer

LOL Ron. I'm glad to see I'm not the only one. It is actually a winning formula that I'm sure men all over the world have followed for years.

[Hammerhagen]

Just got caught up in here after being unplugged for a week out camping. Nice work Greg, good luck at the meet. Your strength is there--Go in well fed and well rested and you will crush it