PtReyesGreg's Workout Journal

[TM79]

Great work going on in here Greg. Sorry to hear that you're so disappointed in numbers that I would be elated with... I think you may have more in the tank on a day when you weren't so sore. Just stay at it and smash that meet!

[PtReyesGreg]

Yesterday morning I completed Unf*ck Your Program Beg. (4B) as follows:

Wagon Wheel Deadlifts 3-135, 3-225, 1-315, 1-365
1-405, 1-435, 1-465, 1-475 (vid final 2 sets below)

SSB Squats 5-65, 3-155, 3-205, 3-255, 4-290, 5-285, 6-285

Bench Press 5-45, 3-135, 3-185, 2-225, 3x6 @ 250 (vid below)

Superset:
Chins 3x10
Plate L-Flyes 3x5 @ 25

Bodyweight: 216.0 Pounds (Down 6.2 pounds from 222.2 on 7/9)

Workout Duration: 1:19:31.76 h:mm:ss.ms (with 1:00 rest between sets)

Great workout at Untamed Strength. I was really disappointed with my last deadlift workout, and I was feeling fine in terms of strength and no back soreness (even though I just pulled on Thursday) so I decided to work up to some heavy singles to see if I could get the 465 I missed on Thursday. I got that and also was able to get 475 using the wagon wheels. I think that puts me in a good place for the Caffeine and Kilos comp on 10/6. Now I'll taper down in weight and use some deficit deads to strengthen up a bit from the floor and I should be set.

Bench felt good too. I got all of my 3x6 reps at 250 and the last 2 sets didn't feel overly tough. I'm looking forward to dropping reps and upping weight there over the next 4 weeks.

https://www.instagram.com/p/BoCO6sXhViq

https://www.instagram.com/p/BoCcpN3BYCU

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Great work going on in here Greg. Sorry to hear that you're so disappointed in numbers that I would be elated with... I think you may have more in the tank on a day when you weren't so sore. Just stay at it and smash that meet!

Thanks Trent. Thursday was an off day. I've been fighting off a cold/flu and was just feeling weak and sore that day. Deep down I knew I had the strength to get 465 so that was bugging me. Yesterday I was feeling much better strength-wise so when I got to the gym I tried it again and worked up to 475 which was a new PR...actually anything above 455 was actually a new PR. Now I can relax, taper down, and go into the meet with a final success in training.

[shaneinga]

Kick ass pulling Greg. That is damn strong! Nice to see you hit that 3 x 6 at 250 on BP also. Tapering off with time to relax before the meet sounds like a good way to heal up and get ready to set some new PRs.

[PtReyesGreg]

This morning I completed Unf*ck Your Program Int. (4C) as follows:

SSB Squats 5-45, 3-135, 3-185, 3x6 @ 215

CG Bench Press 5-45, 3-135, 3-175, 3x6 @ 200

Superset:
DB BOLR 3x10 @ 20
Rolling DB Extension 3x10 @ 20

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

Workout Duration: 0:32:45.33 h:mm:ss.ms (with 1:00 rest between sets)

Good quick, relatively light workout this morning. I was running short on time so I kept to the basics.

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Kick ass pulling Greg. That is damn strong! Nice to see you hit that 3 x 6 at 250 on BP also. Tapering off with time to relax before the meet sounds like a good way to heal up and get ready to set some new PRs.

Thanks Shane. The pulls were definitely feeling good. I was happy to get that 475 in training. It is definitely good to begin my pulling taper on a high note like that.

[shaneinga]

Good pace to knock that one out in 32 minutes Greg.

[TM79]

Good looking last two sessions Greg. Congrats on the wagon wheel PR and it sounds like you're getting nice and primed for the meet. Looking forward to seeing the new PRs.

[PtReyesGreg]

Wed 9.26 5:19am
This morning I completed Unf*ck Your Program Int. (4D) as follows:

Shoulder Rehab - Red Micro Bands

4" Block Pull Sumos 3-135, 3-201, 3-245, 3x6 @ 285

DB Rows 10-71, 10-71, 15-71

Superset:
Multi-Grip Chins 3x10
Decline Situps 3x10

Hypers 10

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:29:23.19 h:mm:ss.ms (with 1:00 rest between sets)

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Thu. 9.27 5:44am
This morning I completed Unf*ck Your Program Int. (5A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats 5-45, 3-135, 3-185, 3-225, 3-255, 3x5 @ 275

Bench Press 5-45, 3-135, 3-185, 3-225, 3x5 @ 255

Tri-set:
Band Pullaparts 3x10 @ Red Micro Band
DB BOLR 10-20, 8-20, 10-20
Hypers 3x10 @ 50

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:49:00.20 h:mm:ss.ms (with 1:00 rest between sets)

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Sat 9.29 7:38am
This morning I completed Unf*ck Your Program Beg. (5B) as follows:

4" Block Pulls 3-135, 2-201, 2-245, 1-335, 1-410, 2x1 @ 430

1.75" Deficit DL 2x3 @ 335

Incline BP 5-45, 3-135, 2-165, 3x5 @ 190

Superset:
DB Hmr Curls w/ Fat Grips 3x10 @ 30
Decline Situps 3x12

Bodyweight: 215.2 Pounds (Down 7.6 pounds from 222.2 on 7/9)

Workout Duration: 0:52:44.76 h:mm:ss.ms (with 1:00 rest between sets)

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Mon 10.1 5:43am
This morning I completed Unf*ck Your Program Int. (5C) as follows:

Shoulder Rehab - Red Micro Bands

4" Block Pull Sumos 3-135, 3-201, 3-245, 3x5 @ 285

DB Rows 10-77, 10-77, 15-77

Superset:
Lat Pulldowns 3x10 @ 105
Hypers 3x10 @ 50

Bodyweight: 218.0 Pounds (Down 4.2 pounds from 222.2 on 7/9)

Workout Duration: 0:29:50.29 h:mm:ss.ms (with 1:00 rest between sets)

Good last batch of workouts. I've fallen a bit behind in my journals so this is a mass update.

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Good pace to knock that one out in 32 minutes Greg.

Thanks Shane. Yeah the workouts on this program are short but sweet...and intense. I've been liking the fast pace. It's giving me some damn good workouts.

Good looking last two sessions Greg. Congrats on the wagon wheel PR and it sounds like you're getting nice and primed for the meet. Looking forward to seeing the new PRs.

Thanks Trent. Yeah I'm going to do one more workout and then rest on Thursday and Friday and hopefully hit the meet feeling fresh and strong. Some PRs are definitely on the menu.

[shaneinga]

Good looking workouts Greg. Those doubles at 430 on deads is strong.

Enjoy the rest over the next couple days.

[Marius_Ursus]

Good job on those sumo block pulls.

I'm with Shane, the deadlift doubles are great.

[PtReyesGreg]

This morning I completed Unf*ck Your Program Int. (5D) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats 5-45, 3-135, 3-185, 3x5 @ 225

CG Bench Press 5-45, 3-135, 2-185, 3x5 @ 205

Superset:
DB BOLR 3x12 @ 15
DB Tate Press 3x10 @ 15

Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)

Workout Duration: 0:37:44.61 h:mm:ss.ms (with 1:00 rest between sets)

Good relatively light workout this morning. I have been fighting off a head cold for about a week so this workout was light and quick and felt like about what I needed right now. This was my final workout going into my Untamed Strength deadlift meet this weekend.

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Good looking workouts Greg. Those doubles at 430 on deads is strong.

Enjoy the rest over the next couple days.

Thanks Shane. Yeah that was a good deadlift workout to end the heavy stuff and start to taper going into my meet. I plan to rest up over the next couple of days and hit it strong on Saturday.

Good job on those sumo block pulls.

I'm with Shane, the deadlift doubles are great.

Thanks Tom. I really enjoy the sumo block pulls and regular block pulls. Both really allow me to push the weights without putting so much pressure on my hips and back. That lets me avoid strains and hit my meets feeling pretty good. Meets are about the only time I pull heavy from the floor now. I also do deficit deads but mainly with lighter FSL weights.

Btw, it's good to see you around here man. Hopefully your training is going well these days.

[TM79]

Hey buddy. Had to check in and saw congrats on the meet this weekend! Saw it over on IG. Looks like you didn't get quite the numbers you were hoping for but still a very solid performance. Nice job brother!

[PtReyesGreg]

This morning I completed Unf*ck Your Program Int. (6A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats 5-45, 3-135, 3-185, 2-225, 1-275, 3x4 @ 285

Bench Press 5-45, 3-135, 2-185, 1-225, 3x4 @ 265 (vid below)

Tri-set:
Band Pullaparts 3x10 @ Red Micro Band
DB BOLR 3x8 @ 20
Hypers 3x8 @ 50

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:42:49.52 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today. Started week 6 of the Unf*ck Int Medium program. It was good to get back in the gym after the deadlift meet on Saturday. The meet didn't as well as I'd hoped so I'm happy to put that one in the rearview mirror.

Bench and SSB both felt good today and it feels like I'm making progress in both.

https://www.instagram.com/p/BouHtq-hQ8X

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Hey buddy. Had to check in and saw congrats on the meet this weekend! Saw it over on IG. Looks like you didn't get quite the numbers you were hoping for but still a very solid performance. Nice job brother!

Thanks Trent. I appreciate it. It definitely didn't go like I'd hoped but it was still good to get out there and give it a go. I'm probably going to lay off competing for a while and keep my nose to the grindstone. Next time I compete I want to be good and ready.

[shaneinga]

Well, you still hit a 10 pound PR versus last time you hit the platform. At least per IG that I remember it is. 36 weeks ago I was congratulating you on a 429 PR that was much slower off the floor than that 440 you crushed this time around. Progress is definitely being made.

Good work Greg.

[PtReyesGreg]

Well, you still hit a 10 pound PR versus last time you hit the platform. At least per IG that I remember it is. 36 weeks ago I was congratulating you on a 429 PR that was much slower off the floor than that 440 you crushed this time around. Progress is definitely being made.

Good work Greg.

Thanks Shane. At my last meet in May I hit 451 on the deadlift. I think I could've possibly hit that again this time but I jumped to 457 for my 2nd attempt and missed that. In general it was just a tough day. I've been fighting a head cold for a couple of weeks now and the night before the meet I woke up at 2am and couldn't go back to sleep so I was dragging ass. That's the way it goes though and 440 was the best I could do on that day. Last year at that same meet I only pulled 407 so it was a big year-to-year improvement.

In any case, the luster of competition is starting to wear off a bit. The getting up early to weigh in and then waiting around for several hours to lift, sitting on metal folding chairs is tough...and I think my age is showing a bit. I was the oldest guy competing at that contest.

[PtReyesGreg]

This morning I completed Unf*ck Your Program Beg. (6B) as follows:

Superset:
4" Block Pulls 3-135, 3-201, 2-290, 1-335, 3x2 @ 385
Incline BP 5-45, 3-135, 2-175, 3x4 @ 195

Superset:
DB Hmr Curls w/ Fat Grips 3x8 @ 35
Decline Situps 3x10

Bodyweight: 214.6 Pounds (Down 7.6 pounds from 222.2 on 7/9)

Workout Duration: 0:37:50.88 h:mm:ss.ms (with 1:00 rest between sets)

Good short workout today. The plan called for 3x4 on the block pulls but I only had the strength for 3x2 today. I'm still dealing with a cold and general sluggishness from the meet so I took what I could get on pulls today. Really I think on the pulls I might be in a state of overtraining so I'm not going to push those too hard for the next several weeks. I have 5 more weeks on my current program, including 1RM tests, so I'm going to finish that out and then change up my programming some.

[shaneinga]

Thanks Shane. At my last meet in May I hit 451 on the deadlift. I think I could've possibly hit that again this time but I jumped to 457 for my 2nd attempt and missed that. In general it was just a tough day. I've been fighting a head cold for a couple of weeks now and the night before the meet I woke up at 2am and couldn't go back to sleep so I was dragging ass. That's the way it goes though and 440 was the best I could do on that day. Last year at that same meet I only pulled 407 so it was a big year-to-year improvement.

In any case, the luster of competition is starting to wear off a bit. The getting up early to weigh in and then waiting around for several hours to lift, sitting on metal folding chairs is tough...and I think my age is showing a bit. I was the oldest guy competing at that contest.

Gotcha. Well progress has been made and if you were not sick you probably would have made it. Year to year improvement is a huge number there. Give it some time and maybe that fire will come back for competition. If not, no big deal. You can still lift weights for the fun of it.

Nice workout today. Get to feeling better man.

[PtReyesGreg]

Gotcha. Well progress has been made and if you were not sick you probably would have made it. Year to year improvement is a huge number there. Give it some time and maybe that fire will come back for competition. If not, no big deal. You can still lift weights for the fun of it.

Nice workout today. Get to feeling better man.

Thanks Shane. I appreciate the kind words man. Yeah I was having a bit of a pity party but I'm getting back on track now. It kind of feels like I'm at an interesting place with my training. It's similar to what you talked about in your journal. Now days I'm usually sore with nagging pains in my low back, shoulders, elbows, wrists, etc. and I think all the training near my maxes is beating me up. I'm going to try some different things here soon to bring back more health to my lifting. Like you said we train to be more healthy, and if that ain't happening it's time to reassess. I'm hoping to still try to improve my strength without winding up a physical mess because of it. That'll probably mean doing more variety in terms of exercises and rep ranges and weights being used.

[PtReyesGreg]

This morning I completed Unf*ck Your Program Int. (6C) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats 5-45, 3-135, 3-185, 3x4 @ 230

CG Bench Press 5-45, 3-135, 2-185, 3x4 @ 210

Superset:
DB BOLR 3x8 @ 20
DB Tate Press 3x8 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:32:13.18 h:mm:ss.ms (with 1:00 rest between sets)

Good quick workout today.

[PtReyesGreg]

Yesterday morning I completed Unf*ck Your Program Int. (6D) as follows:

4" Block Pull Sumos 3-135, 3-201, 3-245, 3x4 @ 295

DB Rows 8-87, 8-87, 10-87

Superset:
Lat Pulldowns 3x8 @ 110
Hypers 3x10 @ 35

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:30:07.86 h:mm:ss.ms (with 1:00 rest between sets)

Another good quick workout today. Sumos were light but felt like they were effective on my hips, glutes, and hammies.

Today is a rest day from lifting and I plan to do a good trail run with the dogs.

[shaneinga]

Nice couple of workouts Greg. I had to look up Tate presses. Those look effective for hitting the triceps.

Strong sumos man. Good to hear those felt light.

[PtReyesGreg]

This morning I completed Unf*ck Your Program Int. (7A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats 5-45, 3-135, 3-185, 2-225, 1-265, 3x3 @ 295 (vid below)

Bench Press 5-45, 3-135, 2-185, 1-225, 1-255, 3x3 @ 270 (vid below)

Superset:
Band Pullaparts 3x10 @ Red Micro Band
DB BOLR 3x10 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:47:26.10 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today. Was feeling strong on both ssb squats and bench. I'm excited to be entering the final stretch of this program. In week 11 I'll be testing my 1RM. I still have a ways to go but the next several weeks will be getting progressively heavier.

https://www.instagram.com/p/Bo9KeyMhW6T

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Nice couple of workouts Greg. I had to look up Tate presses. Those look effective for hitting the triceps.

Strong sumos man. Good to hear those felt light.

Thanks Shane. Yeah I'm still taking it pretty light with the Tate Presses but they definitely feel effective.

I'm enjoying the sumos too. I think I'm going to keep them in my program long-term.

[TM79]

Some good looking sessions going on in here Greg. I like the sumo block pulls from the other day. Good idea... Also, nice and strong on the box squats yesterday. Just about 100 lbs more than I did. I'm delighted to have woken up with little to no hip pain after going moderately heavy on those yesterday so maybe that is my new go to lift for squats... Of course, digging the safety bar as well. Still planning to get one of those once the new job pay increase finally hits. Great job in here brother.

[PtReyesGreg]

Last night I completed Unf*ck Your Program Beg. (7B) as follows:

Wagon Wheel Deadlifts 3-135, 3-225, 2-315, 3x2 @ 405

Close Grip BP 5-45, 3-135, 3-165, 2-185, 3x3 @ 215

Superset:
DB Hmr Curls 10-35, 2x10 @ 40
Decline Situps 3x10

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:39:15.83 h:mm:ss.ms (with 1:00 rest between sets)

Had a good workout at Untamed Strength. I enjoyed using the Wagon Wheels and the Texas Deadlift Bar again.

After working out I was super hungry and ate 2 Arbys Regular Roast Beef Sandwiches...to support my gains of course.

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Some good looking sessions going on in here Greg. I like the sumo block pulls from the other day. Good idea... Also, nice and strong on the box squats yesterday. Just about 100 lbs more than I did. I'm delighted to have woken up with little to no hip pain after going moderately heavy on those yesterday so maybe that is my new go to lift for squats... Of course, digging the safety bar as well. Still planning to get one of those once the new job pay increase finally hits. Great job in here brother.

Thanks Trent. Yeah I got the idea for the sumo block pulls from articles/videos by Dan Green. He does them a lot and they seem to be working for him so I figured I'd give them a try too. So far so good with those.

I'm really loving the SSB squats both with and without the box. I'm really noticing more leg strength and quad development from them so they will be in the mix for me now for a while to come.

[shaneinga]

Moving some big weights in here Greg. Arbys gains FTW. I love that place. Their jalapeno sliders are the bomb.

[TM79]

Wagon wheel deadlifts? Nice. I think I'd use the wheels and build myself a wagon and drive away from the deadlift platform.

[Marius_Ursus]

It looks like you're getting some work every day.

Well done!

[PtReyesGreg]

10.18 5:55a
This morning I completed Unf*ck Your Program Int. (7C) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats 5-45, 3-135, 3-185, 3-215, 3x3 @ 235

Incline BP 3-45, 3-135, 3-165, 3x3 @ 200

Superset:
DB BOLR 3x10 @ 20
DB Tate Press 3x10 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:36:03.82 h:mm:ss.ms (with 1:00 rest between sets)

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10.20 7:20a
This morning I completed Unf*ck Your Program Int. (7D) as follows:

4" Block Pull Sumos 3-135, 3-201, 3-245, 3x3 @ 300

DB Rows 3x10 @ 87

Superset:
Lat Pulldowns 3x10 @ 115
Hypers 3x15 @ 35

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 0:32:10.71 h:mm:ss.ms (with 1:00 rest between sets)

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10.21 7:01a
This morning I completed Unf*ck Your Program Int. (8A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats 3-45, 3-135, 3-185, 2-225, 1-275, 2x3 @ 305 (vid below)

Bench Press 5-45, 3-135, 2-185, 1-225, 1-255, 2x3 @ 280 (vid below)

Superset:
Band Pullaparts 3x10 @ Red Micro Band
DB BOLR 3x8 @ 20

Bodyweight: 216.4 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 1:02:25.58 h:mm:ss.ms (with 1:00 rest between sets)

https://www.instagram.com/p/BpMvQ-8hLUM

Good past couple of workouts. I've fallen behind a bit in my journal so I'm catching up here.

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Moving some big weights in here Greg. Arbys gains FTW. I love that place. Their jalapeno sliders are the bomb.

Thanks Shane. Yeah can't go wrong with the Arbys. Unfortunately though I ate the buns which messed up my carb count for that day. Oh well...can't be perfect all the time.

Wagon wheel deadlifts? Nice. I think I'd use the wheels and build myself a wagon and drive away from the deadlift platform.

Thanks Trent. Rolling away from the deadlift platform sounds like a good idea on most of my deadlift days.

It looks like you're getting some work every day.

Well done!

Thanks Tom. I've definitely been getting some good work in lately. Things feel like they're clicking pretty well right now.

[shaneinga]

Really good looking workouts Greg. Those 305 box squats are impressive.

Your BP is really damn strong as well.

Good numbers on sumos also.

Nice well rounded work in here Greg.

Agree with the "can't be perfect all the time" on the Arby's comment. If you try to be perfect all the time life wouldn't be much worth living. LoL.

[PtReyesGreg]

This morning I completed Unf*ck Your Program Beg. (8B) as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls 3-135, 3-201, 2-245, 1-335, 2x2 @ 405

Incline BP 4-45, 3-135, 3-175, 2x3 @ 205

Superset:
DB Hmr Curls 3x6 @ 45
Decline Situps 3x12

Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)

Workout Duration: 0:42:33.69 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today. Block pulls felt good. I was supposed to be doing a double with 415 but I miscalculated and wound up doing 405 instead...didn't realize it until I was doing this write up.

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Really good looking workouts Greg. Those 305 box squats are impressive.

Your BP is really damn strong as well.

Good numbers on sumos also.

Nice well rounded work in here Greg.

Agree with the "can't be perfect all the time" on the Arby's comment. If you try to be perfect all the time life wouldn't be much worth living. LoL.

Thanks Shane. Yeah my lifts are feeling pretty good. Even though I'm doing well on this program, I'm anxious to finish it and move on to something else. I'm strongly considering a variation of the BBB 3 Month Challenge (with no OHP).

[TM79]

Dang buddy! Some strong numbers on block pulls and am I reading that right that you got 305 on IB?!?!?