PtReyesGreg's Workout Journal

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C29_1D) as follows:

Superset:
SSB Squats 5-95, 5-115, 5-135, 5-145, 5-165, 5-185, 5-165, 5-145
Neutral Grip Incline BP 5-95, 5-115, 5-135, 5-145, 5-165, 3-185 (5+)

Tri-set:
Dips 12, 8, 7, 7, 6
Upright Rows 12-95, 8-95, 7-95, 7-95, 6-95
Decline Situps 12, 8, 7, 7, 6

Bodyweight: 219.6 Pounds

Workout Duration: 39:52.10 mm:ss (with 1:00 rest between sets)

Good workout today. I had set my SSB Squat very light and they were probably too easy. With the IBP I calculated my planned values using a straight bar or fat bar, so when I used my mulit-grip bar, they were heavy and I only managed 3 reps on my 5+ set. I'll probably switch back to the straight bar or fat bar next week.

[RT1957]

Solid work Greg and good to see you posting some....I think as you use different bars you need to know what your max is with that bar to adjust percentages for the work being done...very light squats for you...

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C29_2C) as follows:

Superset:
Fat Bar Bench Press 5-110, 5-140, 3-160, 5-180, 3-210, 5-235 (3+), 3x5 @ 190
1.75" Deficit Deadlifts 3-135, 3-155, 3-185, 3-215, 3-250, 3-280, 3x3 @ 269

Tri-set:
Dips 3x10
Multi-Grip Chins 9, 8, 7
Back Raises 3x12

Bodyweight: 218.4 Pounds

Workout Duration: 48:42.64 mm:ss (with 1:00 rest between sets)

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

Solid work Greg and good to see you posting some....I think as you use different bars you need to know what your max is with that bar to adjust percentages for the work being done...very light squats for you...

Thanks Ron. I'm hoping to be posting more on a regular basis here again. I've been lurking in your journal (and others) and need to get caught up in my posts there too.

I've been playing around with that and have some better idea of ratios to use now for my specialty bars as compared to the regular barbells. That had definitely improved my workouts.

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C29_2D) as follows:

Superset:
SSB Squats 5-95, 5-115, 5-135, 5-155, 5-175, 5-200
SSL Sets: 3x5 @ 175
Fat Bar Incline BP 5-90, 5-110, 3-130, 3-160, 3-175, 5-200 (3+)
SSL Sets: 3x5 @ 160

Tri-set:
Dips 3x10
Upright Rows 3x6 @ 100
Decline Situps 3x10

Bodyweight: 217.4 Pounds (Down 3.6 pounds from 221.0 on 5/30)

Workout Duration: 45:18.43 mm:ss (with 1:00 rest between sets)

Good workout today. I'm enjoying 531 and it certainly feels effective. For some reason, though, I'm missing Sheiko. Sheiko had very tough volume of sets although reps were low, but I enjoyed the workouts. They definitely felt good for my strength too. I'm planning to at least stick with 531 through the rest of this cycle and then for one more cycle but then I might switch back to Sheiko for another 3-4 cycles. Maybe I'll do that long term...3-4 cycles of Sheiko followed by 2 cycles of 531 then repeat? Who the hell knows...

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C29_3A) as follows:

Superset:
4" Block Pulls 3-155, 3-195, 3-230, 3-290, 3-335, 3-365, 3-335, 3-290
Fat Bar Bench Press 5-115, 5-130, 5-160, 5-200, 5-220, 5-245, 5-220, 5-200

Tri-set:
Multi-Grip Chins 3x10
Incline DB BP 3x6 @ 45
Back Raises 3x12

Bodyweight: 218.6 Pounds (Down 2.4 pounds from 221.0 on 5/30)

Workout Duration: 47:00.01 mm:ss (with 1:00 rest between sets)

[RT1957]

Strong work Greg....531 Seiko...as long as you get in there and do it!!

[PtReyesGreg]

Yesterday evening I completed 531 4 Day Full Body (C29_3B) as follows:

Squats 5-135, 5-155, 3-165, 5-205, 3-235, 2-275, 2x3 @ 225

Light Bench Press 5-45, 5-95, 5-135, 3-155, 2x5 @ 185

Tri-set:
Multi-Grip Chins 3x7
KB French Press 3x7 @ 44
Leg Raises 3x7

Bodyweight: 218.4 Pounds (Down 2.6 pounds from 221.0 on 5/30)

Workout Duration: 47:06.61 mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength. The gym was hot and that sapped my strength some but it was good to get a workout in. I saw Andy there for the first time in a while so that was cool too.

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

Strong work Greg....531 Seiko...as long as you get in there and do it!!

Thanks Ron. Yeah the main thing is to get in there and get it done...100% correct.

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C29_3C) as follows:

Superset:
Fat Bar Bench Press 5-110, 5-130, 3-160, 5-195, 3-220, 5-245 (1+), 3x5 @ 195
1.75" Deficit Deadlifts 3-135, 3-155, 3-185, 3-235, 3-275, 3-295, 3-275, 3-235

Tri-set:
DB OHP 3x7 @ 30
DB Hammer Curls 3x10 @ 20
Back Raises 3x12

Bodyweight: 219.6 Pounds (Down 1.4 pounds from 221.0 on 5/30)

Workout Duration: 44:14.08 mm:ss (with 1:00 rest between sets)

Good workout today. I've got one more workout to go on this Cycle. I'm still trying to decide what I'm going to do next; either another cycle (or more of 531) or a Sheiko program that I've got lined out. We'll see.

[TM79]

What's up Greg! Man, I've been busy lately and didn't realize that you were posting over here again. Good looking sessions and that's really cool that you and Andy both see each other time to time at Untamed Strength. I feel your pain on the heat sapping your strength. It has been pretty hot here as well. Anyway, keep up the good work my friend!

[PtReyesGreg]

What's up Greg! Man, I've been busy lately and didn't realize that you were posting over here again. Good looking sessions and that's really cool that you and Andy both see each other time to time at Untamed Strength. I feel your pain on the heat sapping your strength. It has been pretty hot here as well. Anyway, keep up the good work my friend!

Thanks Trent. Yeah I've been trying to find the time to log stuff in my journal over here again. I've had it going for so long (off and on) now that I hate to let my journal die.

It's definitely cool to see Andy over at Untamed Strength. Damn that gym is hot though! It's basically a big garage with no AC and Sacramento in the summertime gets pretty hot and humid, though not nearly as much as NC or FL. Oh well, a good sweat is good for the soul I say.

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C29_3D) as follows:

SSB Squats 5-95, 5-115, 5-135, 5-165, 5-185, 5-215, 5-185, 5-165

Fat Bar Incline BP 5-90, 5-110, 3-130, 5-165, 3-185, 3-210 (1+)
FSL Sets: 3x5 @ 165

Tri-set:
KB French Press 3x12 @ 35
Upright Rows 3x6 @ 110
Decline Situps 3x10

Bodyweight: 217.6 Pounds (Down 3.4 pounds from 221.0 on 5/30)

Workout Duration: 49:58.66 mm:ss (with 1:00 rest between sets)

Good workout today. This was my final workout of the cycle. I debated which program/template to go with next and went back and forth between 531 (1000% Awesome, Builiding the Monolith, etc.) and Sheiko but decided to stick with a variation on 4 Day Full Body from 531 Forever. It'll involve some SSL sets, Jokers, variations including SSB Squats, Incline Bench, and a lot of good hard work. I'll move back to Sheiko closer to my next meet but in the meantime doing lots of sub-max 531-style work will do me good.

[PtReyesGreg]

Yesterday morning I completed 531 4 Day Full Body (C30_1A) as follows:

Superset:
Bench Press 5-115, 5-130, 5-165, 5-175, 5-205, 3x4 @ 230
Band Facepulls 5x20

Superset:
SSB Squats 5-135, 5x5 @ 195
DB OHP 5x8 @ 30

Back Raises 3x15

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 38:50.91 mm:ss (with 1:00 rest between sets)

Excellent workout today. On my previous cycle I ran a version of 4 Day Full Body from the Wendler Forum. Now I'm switching to the version in the Forever 531 book and I think I'll like it better. It uses 5's more than PR sets. I like the mix of exercises and think it'll do me some good.

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C30_1B) as follows:

Superset:
4" Block Pulls 3-165, 3-201, 3-245, 3-265, 3-300, 3x4 @ 340
Incline BP 5-95, 5-125, 5x5 @ 165

Triset:
KB French Press 3x15 @ 35
Multi-Grip Chins 3x8
Back Raises 3x15

Bodyweight: 218.0 Pounds (Down 3.0 pounds from 221.0 on 5/30)

Workout Duration: 37:01.90 mm:ss (with 1:00 rest between sets)

Good quick workout. This week I'm leaving out my joker reps so things are going more quickly than they will in the coming weeks. The exercise choices are really feeling good.

[PtReyesGreg]

Yesterday morning I completed 531 4 Day Full Body (C30_1C) as follows:

Squats 5-135, 5-155, 3-185, 5-205, 3x4 @ 245

Superset:
BP 5-115, 5-165, 5x5 @ 205
DB Hammer Curls 3x15 @ 20

DB BOLR 3x10 @ 15

DB Shrugs 15-50, 15-55, 15-60

Bodyweight: ??? Pounds (Down ??? pounds from 221.0 on 5/30)

Workout Duration: 57:46.15 mm:ss (with 1:00 rest between sets)

I had a good workout at Untamed Strength with my son. I took the day off from work because we had to drop my wife off for a medical procedure. We were looking to kill some time while waiting for her, so I talked him into going to the gym with me. I got in my normal workout while he was able to shadow me and do his lifts with kettle bells and dumbbells. Alan was cool and let me bring him in there so that was nice.

[PtReyesGreg]

I have been focusing a lot on improving my Big 3 lifts over the past year and have let my general conditioning slide a little bit. In my quest to remedy that, I have been trying to get out for a good trail run at least once a week. Yesterday I took my dogs running on the Pioneer Trail outside of Nevada City. We ran 4.19 miles in 55m:34s, climbed a total of 271 ft to a max elevation of 4008 ft, and burned an estimated 736 kcal. We went early but it was still a warm one. When we got back to the car my German Shepard mix "Cusco" layed down in the car and hugged his water bowl, I sat in the front seat and downed the water in my bottle, while my Foxhound mix "Puru" just smiled and said when are we going on the next lap.

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C30_1D) as follows:

1.5" Deficit Deadlifts 3-135, 3-225, 5x3 @ 315

Decline Benchpress 5-45, 5-95, 5-115, 5-135, 5-155, 5-175, 3x4 @ 195

Superset:
Lat Pulldowns 12-90, 4x10 @ 90
Decline Situps 5x10

DB BOLR 3x10 @ 15

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 46:23.72 mm:ss (with 1:00 rest between sets)

Another good workout at Untamed Strength this morning. I started off with my SSL sets of Deficit Pulls and then moved on to my primary lift of the day which was Decline Bench. I tweaked my shoulder the other day and since declines are easier on my shoulders than inclines I went with those.

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C30_2A) as follows:

Bench Press 5-115, 5-135, 5-165, 5-190, 5-220, 3x3 @ 245

Tri-set:
SSB Squats 3-135, 3-185, 7x5 @ 205 (Smolov Jr. 1B)
DB BOLR 5x10 @ 15
KB French Press 5x10 @ 35

Back Raises 3x15

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 45:22.64 mm:ss (with 1:00 rest between sets)

Great workout today. Bench seems to be doing well and my left shoulder and elbow were both feeling better today so that is a win.

I modified my SSL sets a bit to use the Smolov Jr. %'s and sets/reps. This will allow me to get some extra work in without drastically changing my workouts. I will do one Smolov Jr. workout for each SSL exercise per week. That means it'll take me 12 weeks to complete a Smolov Jr. cycle instead of the "normal" 3 weeks. This will be much easier on the body though and dovetails nicely with my 531 program. I skipped week 1 of Smolov Jr. to align with my 531 cycles.

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C30_2B) as follows:

Superset:
4" Block Pulls 3-160, 3-205, 3-245, 3-280, 3-320, 3x3 @ 360
Incline BP 5-95, 5-135, 7x5 @ 175

Triset:
DB OHP 5x8 @ 30
DB Hammer Curls 5x10 @ 20
Decline Situps 5x10

Bodyweight: 220.0 Pounds (Down 1.0 pounds from 221.0 on 5/30)

Workout Duration: 42:56.22 mm:ss (with 1:00 rest between sets)

[PtReyesGreg]

This evening I completed 531 4 Day Full Body (C30_2C) as follows:

Squats 5-105, 5-145, 3-175, 3-200, 3-235, 3x3 @ 260

Bench Press 5-135, 3-175, 3-205, 7x5 @ 225 (Smolov 1B)

Superset:
Lat Pulldowns 5x10 @ 90
KB French Press 5x8 @ 44

Decline Situps 3x10

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 1:11:12.30 mm:ss (with 1:00 rest between sets)

Good workout at Untamed Strength. Squats were tough in the heat but otherwise felt good. 7x5 on the bench was a challenge but also felt good.

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C30_2D) as follows:

Superset:
1.75" Deficit Deadlifts 3-135, 3-225, 3-291, 5x3 @ 335
Decline Benchpress 5-95, 5-115, 5-135, 5-155, 5-185, 3x3 @ 200

Backraises 15, 15

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 29:51.74 mm:ss (with 1:00 rest between sets)

Good workout today. Had family visiting and was running short on time so I got 'er done quickly.

[PtReyesGreg]

This morning I completed 531 4 Day Full Body (C30_3A) as follows:

Superset:
Bench Press 5-115, 5-135, 5-165, 5-205, 5-230, 3x2 @ 260
--1st 3 Sets - Band Facepulls 3x20
--2nd 5 Sets - DB Hammer Curls 5x10 @ 25

Superset:
SSB Squats 5-135, 5-185, 8x4 @ 215 (Smolov Jr. 1C)
--1st 5 Sets - DB OHP 5x9 @ 30
--2nd 5 Sets - DB BOLR 5x10 @ 15

Bodyweight: 219.2 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 54:04.28 mm:ss (with 1:00 rest between sets)

Good workout today. That was a lot of sets of SSB but it felt good to do them. Bench felt good but shoulders were a little sore so I stopped without doing my SlingShot Joker sets.

[PtReyesGreg]

Wednesday morning I completed 531 4 Day Full Body (C30_3B) as follows:

Superset:
4" Block Pulls 3-160, 3-200, 3-245, 3-300, 3-340, 3x2 @ 385
Incline BP 3-115, 3-145, 3-165, 5x5 @ 185

Superset:
DB BOLR 3x10 @ 15
Hypers 3x15

Bodyweight: 219.2.0 Pounds (Down 1.8 pounds from 221.0 on 5/30)

Workout Duration: 35:10.14 mm:ss (with 1:00 rest between sets)

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

This morning I completed 531 4 Day Full Body (C30_3C/D) as follows:

Squats 3-115, 3-145, 3-175, 3-215, 3-245, 3x2 @ 275

Decline Benchpress 5-95, 5-115, 5-135, 5-165, 5-195, 2x2 @ 215, 10-215

Tri-set:
Multi-Grip Chins 3x8
KB French Press 3x10 @ 35
Decline Situps 3x12

Bodyweight: 220.4 Pounds (Down 0.6 pounds from 221.0 on 5/30)

Workout Duration: 47:17.49 mm:ss (with 1:00 rest between sets

Good past couple of workouts. I'm cruising along on 531 right now but am having a little trouble recovering from the 4 full-body workouts per week. That finishes up this 531 cycle. I'm going away for the weekend to Lake Tahoe and when I get back I'm going to switch it up a little by switching to a Push/Pull/Legs setup using 531. I think that'll let me hit a given body function hard and then recover for a few days before hitting that one again.

https://www.instagram.com/p/Bk5DebMhjAE

[TM79]

Looking nice and strong in here Greg. Solid looking squat video on IG. Very jealous of the weekend at Lake Tahoe. Hope you have a great time!

[PtReyesGreg]

This morning I completed 531 PPL (C31_1A) as follows:

4" Block Pulls 3-165, 3-201, 3-245, 3-285, 3-335, 3x3 @ 373

1.75" Deficit Deadlifts (FSL) 3x3 @ 285

PRows 5-95, 5-115, 5-135, 5-165, 5-185

Multi-Grip Chins 5x5 @ 15 (various grips)

Superset:
EZ Curls 3x8 @ 65 (with Arm Blaster)
Backraises 3x12

Bodyweight: 222.2 Pounds (New Baseline -- Time to Cut Back)

Workout Duration: 56:46.87 mm:ss (with 1:00 rest between sets)

I recently re-read an article by Stan Efferding (recommended by Wendler) and was particularly struck by his quote "Lift heavy weights three times a week for an hour. Eat lots of food and sleep as much as you can."

http://npcnewsonline.com/powerbuildi...the-gym/63930/

I've been having trouble recovering lifting 4 days a week. My diet and sleep are pretty good so I think the training frequency is my main issue. In the article, Stan also recommended a Push, Pull, Legs training setup. I adapted my 531 program to this and will run that for a while. It felt good today so I'm off to a good start.

[PtReyesGreg]

Looking nice and strong in here Greg. Solid looking squat video on IG. Very jealous of the weekend at Lake Tahoe. Hope you have a great time!

Thanks Trent. I've been sore as hell lately but the squats felt pretty good that day so that was a win.

Tahoe was a lot of fun! I had the day off today at home but tomorrow is back to work. I'm taking off next week to go camping in the mountains though so hopefully the work week flies by.

[PtReyesGreg]

This morning I completed 531 Push/Pull/Legs (C31_1B) as follows:

Superset:
Bench Press 5-115, 5-145, 5-165, 5-195, 5-225, 3x3 @ 250
DB BOLR 3x10 @ 15

Superset:
Decline CGBP 3x5 @ 195
OHP 5-85, 5-95, 5-105, 5-115

Superset:
Triceps Pushdowns 3x12 @ 50
Decline Situps 3x12

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 46:22.32 mm:ss (with 1:00 rest between sets)

Good workout this morning. I'm a little nervous if the PPL will give me enough frequency as compared to the full body workouts I've been doing previous to this. It definitely feels like I'm able to give more focus to an area of my body with these workouts, though. My triceps were really hit hard during this workout.

[PtReyesGreg]

This morning I completed 531 Push/Pull/Legs (C31_1C) as follows:

Squats 5-135, 3-155, 3-175, 3-205, 3-235, 3x3 @ 265

Superset:
SSB Squats 3x5 @ 235
SLDL 8-179, 8-205, 8-235

Superset:
Calf Raises 10-235, 2x8 @ 235
Back Raises 3x15

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 47:46.13 mm:ss (with 1:00 rest between sets)

Good workout today. The SSB's after the regular squats were a little intimidating going in but felt good once I got going on them.

[PtReyesGreg]

Yesterday morning I completed 531 Push/Pull/Legs (C31_2A) as follows:

Deadlifts 3-135, 3-225, 3-245, 3-265, 3-315, 3x2 @ 355

3" Deficit Deadlifts (FSL) 3x3 @ 265

Superset:
PRows 5-135, 5-155, 2x5 @ 175
Multi-Grip Chins 4x5 @ 20 Pounds (various grips)

Bodyweight: 217.8 Pounds (Down 4.4 pounds from 222.2 on 7/9)

Workout Duration: 40:58.31 mm:ss (with 1:00 rest between sets)

Tough, hot workout at Untamed Strength. Thankfully it was week 2 of my program, a "5s" week (I'm doing 3/5/1), so my weights weren't too heavy. They felt heavy though and the heat was draining me. Instead of hitting 3x4 for my top set as planned, I went with 3x2 instead. Also, the 1.5" blocks I usually use at Untamed for deficits were being used by someone else so I had to go with the 3" blocks...the FSL weights were very light though so this wasn't a problem.

After my superset of PRows and Chins I was pooped, so I called it a day and skipped curls and back raises.

[PtReyesGreg]

This morning I completed 531 Push/Pull/Legs (C31_2B) as follows:

Superset:
Bench Press 5-115, 5-145, 5-165, 5-185, 5-205, 3x4 @ 235
DB BOLR 5x10 @ 15

Superset:
Decline BP 5x10 @ 185 (BBB @ FSL)
OHP 5-80, 5-90, 5-100, 5-110

Tri-set:
Triceps Pushdowns 3x12 @ 55
Decline Situps 3x15
DB Hammer Curls 3x10 @ 25

Bodyweight: 219.0 Pounds (Down 3.2 pounds from 222.2 on 7/9)

Workout Duration: 57:07.80 mm:ss (with 1:00 rest between sets)

Great workout today. After yesterday's workout at Untamed I wasn't sure what to expect today. In my garage it was nice and cool this morning and I felt strong across the board. I changed my assistance lift up a bit and instead of doing FSL sets of 5 on decline bench I did 5 sets of 10. I plan to keep that up with Bench and Squats both and get some hypertrophy work in.

[TM79]

Good looking last few sessions Greg. Solid reps going up on everything. It looks like your cycle is going well. Have you done any running lately? I thought about you this weekend when we were up in the mountains. I managed to look online and found a good place to park 15 minutes away from our hotel where I could have gotten out and done an out and back trail run on the Mountains to the Sea trail in Asheville, NC. I ended up running short on time though so I just hit the treadmill in the hotel.