This morning I completed Workout B (3_2_B) as follows:
Hypers 20-0
Front Squats 5-105, 5-115, 5-125, 5-125, 5-125
Decline BP 5-144, 5-160.5, 5-171.5, 5-171.5, 5-171.5
DL 5-155, 5-175, 5-205
Wide Pullups 5-2.5, 5-7.5, 5-10, 5-10, 5-10
MP 5-89, 5-100, 5-111, 5-111, 5-111
Decline Situps 25-0
This was a great workout. My numbers are going up and I still feel like I've got plenty in the tank. Once again I was very tired (and sore for some reason) when I woke up, but once I got going it felt good.
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Thread: PtReyesGreg's Workout Journal
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09-24-2014, 06:58 AM #31If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-24-2014, 07:06 AM #32
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09-24-2014, 08:24 AM #33
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09-24-2014, 08:52 AM #34If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-24-2014, 07:40 PM #35
This evening after work I ran 5.08 miles in 59m:25s. I took a couple of days off of running because of the heavy smoke in this area, so it felt good to get out there again today and put in some miles.
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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-24-2014, 08:27 PM #36
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09-24-2014, 10:05 PM #37If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-25-2014, 06:29 AM #38
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09-25-2014, 10:29 AM #39If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-26-2014, 05:24 AM #40
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09-26-2014, 06:36 AM #41
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09-26-2014, 06:39 AM #42
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09-26-2014, 06:47 AM #43
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09-26-2014, 07:12 AM #44If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-26-2014, 07:16 AM #45
This morning I completed workout A (3_3_A) as follows:
Hypers 20-0
Squats 5-145, 5-175, 5-205, 5-205 5-205
BP 5-145, 5-165, 5-180.5, 5-180.5, 5-180.5
SLDL 5-145, 5-175, 5-205, 5-205 5-205
V-Grip Chins 5-2.5, 5-7.5, 5-10, 5-10, 5-10
Fat Bar MP 5-90.5, 5-101.5, 5-112.5, 5-112.5, 5-112.5
Leg Raises 25-0
Fat Bar Curls 7-90.5, 7-101.5
As mentioned ITT I had a heck of a time getting up today and 1st 3 sets of squats felt really tough. After that everything seemed to loosen up, though, and the rest of the workout was great. The fat bar on MP and Curls is very tough, but I think I'll stick with it for my A workout for the next 6 weeks.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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-26-2014, 07:19 AM #46
That's cool. Do you take the BART in?
I lived in SF for 6 years and then in Pt Reyes Station for 2 years and made the commute in to the Potrero Hill area everyday. I finally got tired of that and went back to grad school in Chico for a few years and then wound up moving out here to the Grass Valley area. I still miss SF (and getting to go see the Giants play in person -- though I still watch them all the time on TV), but I really don't miss my old commute.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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-26-2014, 08:04 AM #47
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09-26-2014, 09:16 AM #48
Yeah...I always looked at the commute as being the price I had to pay for living and working in one of the most beautiful places there is. My other downfall when I lived/worked in SF was all of the good restaurants...all kinds of great places to eat.
Now I can't speak for DNG, but personally I had my clothes on before I stumbled out to the garage for my workout. Clothing is mandatory for me...much less chafing that way...and since my garage window faces the neighbors kitchen I'm sure they're thankful for that as well.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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-26-2014, 09:21 AM #49
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09-26-2014, 09:48 AM #50
Thanks. I definitely feel like I am on a good streak with this workout.
That is funny about the first sets. I'm glad to hear I'm not the only one who experiences that. For me, it seems like it takes a few sets to loosen my knees up. Once they are loose the depth comes, but when I first start out I feel like an old dude.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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-27-2014, 11:43 AM #51
This morning I ran 8.5 miles in 1h:44m:43s. It was a good run...felt long and tough but good to finish it. Now I can "relax" and take the family to the big city for a trip to Costco to get some protein powder, and groceries for the rest of the family.
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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-28-2014, 07:41 PM #52
This afternoon I ran 3.06 miles in 36m:05s. It was a good trail run with a couple of big hills. It helped to stretch my legs out after the long run yesterday and to get ready for week 4 of my 5x5 tomorrow. Looking forward to the front squats and deads.
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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-28-2014, 07:43 PM #53
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09-28-2014, 08:42 PM #54
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09-29-2014, 07:18 AM #55
Yeah. I was a little worried it would be counterproductive, but so far it hasn't been. It's been helping me to shed a few pounds and I'm still increasing on all of my lifts...so far so good.
Thanks. The 8.5 mile run was tough. That's the longest I've run in a while. The first half was all slightly uphill, and I had just done squats and stiff leg dead lifts the day before, so my legs were barking by the end of it. The hardest thing for me, though, was that the signs on the trail said it was 9 miles but the gps on my phone told me it was only 8.5. It reminded me of getting a new pr with weights and finding out the bar is only 40 instead of 45.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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-29-2014, 07:20 AM #56
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09-29-2014, 07:23 AM #57
This morning I completed Workout B (4_1_B) as follows:
Hypers 20-0
Front Squats 5-115, 5-125, 5-135, 5-135, 5-135
Decline BP 5-150, 5-165, 5-175, 5-175, 5-175
DL 5-165, 5-185, 5-215
Wide Pullups 5-5, 5-10, 5-12.5, 5-12.5, 5-12.5
MP 5-94.5, 5-105.5, 5-116.5, 5-116.5 5-116.5
Decline Situps 25-0
Another very good workout. The lifts are feeling good. It was tough waking up (as usual) but it felt good to get out to the garage and start lifting.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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-29-2014, 07:27 AM #58
So far it seems to be working. With the lifting I haven't had all of the nagging running injuries I used to have back when I was only running. I think doing both kind of helps balance the muscles and tendons out a little. It tires me out, but as long as I can get up the energy to roll into work afterwards I'm OK.
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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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09-30-2014, 03:34 PM #59
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09-30-2014, 06:45 PM #60
Thanks. I have really been trying to make sure I'm eating well. I've been eating in a deficit until I lower my body fat, but really focusing on hitting my macros and getting my full amount of protein from meats as well as some protein shakes to fill in the extra amounts.
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. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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