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  1. #5281
    Still Pounding! TM79's Avatar
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    Good looking workouts this week Greg! Sorry to hear about your pectoral. Man, come to think of it, something similar happened to me about two months ago doing overhead press. Snap crackle pop in my left shoulder and I have had some pain there ever since. It doesn't keep me from lifting, but hurts a little during and after. And there is some lumpy stuff down in that same area in your picture. I really hope that heals up for you (and your ankle too obviously). I have to admit that you're not giving me a lot of hope with that kind of recovery time. LOL! Hope you are on the mend brother.
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  2. #5282
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Good looking workouts this week Greg! Sorry to hear about your pectoral. Man, come to think of it, something similar happened to me about two months ago doing overhead press. Snap crackle pop in my left shoulder and I have had some pain there ever since. It doesn't keep me from lifting, but hurts a little during and after. And there is some lumpy stuff down in that same area in your picture. I really hope that heals up for you (and your ankle too obviously). I have to admit that you're not giving me a lot of hope with that kind of recovery time. LOL! Hope you are on the mend brother.
    Thanks Trent.

    That injury you had does sound similar. I'm about to post some info from my doctor and also the Starr Protocol I'm following to help improve recovery. You might check it out. Also, the doctor identified the reason my ankle/foot injuries were lingering was because of the shoes I was wearing. I changed that up and seem to be on the mend there finally 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

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  3. #5283
    Registered User PtReyesGreg's Avatar
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    Thu. 11.21.2019
    7:07 pm - Untamed Strength

    Thursday evening I completed 531 Full Body #3 (C47_1A) as follows:

    SSB Squats 5-135, 5-185, 3-205, 5x5 @ 235

    Starr Protocol Bench Press 3 sets of 25 @ 45

    DB Hammer Curls 3 sets of 10 @ 35

    Bodyweight: 204.6 Pounds (Down 18.8 pounds from 223.2 on 7/1)

    Workout Duration: 0:27:23.96 h:mm:ss.ms (with 1:00 rest between sets)

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

    Fri. 11.22.2019
    6:16 am - Home

    Friday morning I completed 531 Full Body #3 (C47_1A) as follows:

    Shoulder Rehab - Red Bands

    Starr Protocol Bench Press 3 sets of 25 @ 45
    Superset with:
    Starr Protocol Military Press 3 sets of 25 @ 15

    Bodyweight: 204.6 Pounds (Down 18.8 pounds from 223.2 on 7/1)

    Workout Duration: 0:09:56.97 h:mm:ss.ms (with 1:00 rest between sets)

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

    Mon. 11.25.2019
    6:11 am - Home

    This morning I completed 531 Full Body #3 (C47_1B) as follows:

    Hex Bar 3.5" Block Pulls 3-205, 3-245, 3-265, 3-315, 3-345
    Superset with:
    Starr Protocol Bench Press 3 sets of 20 @ 55

    Starr Protocol Military Press 3 sets of 20 @ 25

    FSL Squats 3-150, 5x5 @ 200

    Bodyweight: ??? Pounds (Down ??? pounds from 223.2 on 7/1)

    Workout Duration: 0:25:16.60h:mm:ss.ms (with 1:00 rest between sets)

    I had a doctor's appointment on Thursday which was very fruitful. It turned out that I did have a Grade 2 (Partial Tear) of my left pec. The good news is the Doctor told me to lay off it for 3 weeks and I should be ok then. In doing some research I came across the Starr Protocol on the starting strength website. For Grade 1 or 2 injuries, Bill Starr used to recommend a 3 step protocol for rehabbing the muscle. It involves 3 steps, which by the end of 3 weeks will have your muscle rehabilitated and most of your original strength. I decided to give it a try and so far so good.

    https://startingstrength.com/article...bench-pressing

    I also had my doctor look at my ankle / foot injuries I've had since my trip on the PCT. He blamed the zero drop, minimalist shoes I've been wearing to work and using for most of my walking and running. He said I needed to use Superfeet inserts inside of more robust running shoes and everything should heal up. I started doing that last week and my ankle pain is mostly gone. I still have some plantar pain on the bottom of my foot but is definitely getting better. I went on a 12+ mile hike on Saturday and was only slightly sore the next day. The inserts and shoes seem to be working.

    Workout-wise, I've had to pull out of the BBB 3 Month Challenge. At this stage with the rehab and healing I've got to do it just didn't make sense to continue. I'll enjoy watching Shane finish it out and crush it though. Instead I started a 3 week full-body plan from 5/3/1 that has me squatting everyday.
    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

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  4. #5284
    Registered User shaneinga's Avatar
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    Well tough news about your pec but good news about your ankle. It sounds like you have found a really good protocol for this injury and recovery looks like it is very favorable so that is great news Greg.

    Still moving some good weights on your squats and deads so at least you can still do those. Time to build some HUGE legs.
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  5. #5285
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    Well tough news about your pec but good news about your ankle. It sounds like you have found a really good protocol for this injury and recovery looks like it is very favorable so that is great news Greg.

    Still moving some good weights on your squats and deads so at least you can still do those. Time to build some HUGE legs.
    Thanks Shane. Yeah I'm actually happy my pec wasn't injured worse. With that protocol it's already starting to feel better. I just have to be careful to go slow with it and not push too hard too fast.

    Yeah I intend to work on the legs and back during this time. Those areas need lots of work anyway so it's a good time to do that.
    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

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  6. #5286
    Registered User PtReyesGreg's Avatar
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    6:13 am - Home

    This morning I completed 531 Full Body #3 (C47_1C) as follows:

    SSB 18" Box Squats 5-150, 5-185, 3-200, 5-235, 5-265

    Starr Protocol Bench Press 3 sets of 20 @ 65
    Superset with:
    V-Grip TBar Rows 5-125, 5-150, 5-165, 5-190, 5-215, 5-185, 2 sets of 8 @ 165 (FSL Sets)

    Starr Protocol Military Press 3 sets of 20 @ 35

    Bodyweight: 202.6 Pounds (Down 20.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:34:34.28 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout today. The rehab protocol seems to be working for my BP and my MP. I'm feeling less pain in both lifts (still some) and the strength is building.

    SSB Squats felt good. I reset my TM lower prior to this cycle so those are feeling super controlled, which should help me build more strength in them over the long haul.
    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

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  7. #5287
    Registered User shaneinga's Avatar
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    shaneinga is offline
    Good workout Greg. Great to hear you are feeling stronger and that the pain is lessening as well. That weight just keeps falling off you as well.

    Happy Thanksgiving Greg!
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  8. #5288
    Registered User PtReyesGreg's Avatar
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    PtReyesGreg is offline
    Originally Posted by shaneinga View Post
    Good workout Greg. Great to hear you are feeling stronger and that the pain is lessening as well. That weight just keeps falling off you as well.

    Happy Thanksgiving Greg!
    Thanks Shane. Yeah things are looking good as far as progress with the pec/shoulder injury goes. I just can't wait to finish the rehab and get back to more regular numbers on the bar. Oh well, just have to be patient.

    The weight has been falling off...but I imagine some will go back on tomorrow.

    Happy Thanksgiving to you too!
    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

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  9. #5289
    Still Pounding! TM79's Avatar
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    Finally getting to stop back in here Greg. Glad to hear that the new shoes are helping with the ankle pain. It sounds like your pectoral injury is on the mend as well and hopefully you will be back at it in no time. As Shane said, you're still putting up some massive numbers on squats and deads so keep working those tree trunks buddy! Hope you and yours had a great Thanksgiving!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  10. #5290
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Finally getting to stop back in here Greg. Glad to hear that the new shoes are helping with the ankle pain. It sounds like your pectoral injury is on the mend as well and hopefully you will be back at it in no time. As Shane said, you're still putting up some massive numbers on squats and deads so keep working those tree trunks buddy! Hope you and yours had a great Thanksgiving!
    Thanks Trent. Yeah the feet/ankles and the pec/shoulder are all on the mend. The pec/shoulder are feeling better each workout. I should be nearly back to normal sometime next week with the bench and military press.

    My foot/ankle is getting better with the inserts. If I run multiple days in a row on the asphalt things start to get sore again...not as bad as they were, but definitely not as good as usual either. I've still got the plantar fasciitis pain, too, again not as bad as it was, but still not back to normal. I'm going to start doing some plantar stretches and yoga again and see if that helps.
    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

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  11. #5291
    Registered User PtReyesGreg's Avatar
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    Friday 11.29.2019
    7:33 am - Home

    Friday morning I completed 531 Full Body #3 (C47_2A) as follows:

    Shoulder Rehab - Red Bands

    Starr Protocol Bench Press 3 sets of 20 @ 75
    Superset with:
    BB Curls 3 sets of 10 @ 65

    Starr Protocol Military Press 3 sets of 20 @ 45
    Superset with:
    DB Tate Press 3 sets of 10 @ 20

    SSL SSB Squats 3-150, 3-190, 3-220, 5x5 @ 250

    Bodyweight: 206.2 Pounds (Down 17 pounds from 223.2 on 7/1)

    Workout Duration: 0:35:54.06 h:mm:ss.ms (with 1:00 rest between sets)

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

    Saturday 11.30.2019
    10:09 am - Untamed Strength

    Saturday morning I completed 531 Full Body #3 (C47_2B Pt 1) as follows:

    Duffalo Bar FSL Squats 3-145, 3-195, 4 sets of 5 @ 205, 1-205

    Starr Protocol Bench Press 3 sets of 20 @ 95

    Starr Protocol Military Press 3 sets of 20 @ 55

    Bodyweight: 207.4 Pounds (Down 15.8 pounds from 223.2 on 7/1)

    Workout Duration: 0:43:50.61 h:mm:ss.ms (with 1:00 rest between sets)


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

    Sunday 12.1.2019
    7:05 am - Home

    This morning I completed 531 Full Body #3 (C47_2B Pt 2) as follows:

    Hex Bar 3.5" Block Pulls 3-205, 3-245, 3-285, 3-312, 3-365, 3-295
    Superset with:
    Starr Protocol Bench Press 3 sets of 15 @ 115

    Starr Protocol Military Press 3 sets of 15 @ 65

    BB Curls 3 sets of 10 @ 65

    Bodyweight: 206.2 Pounds (Down 17.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:32:00.48 h:mm:ss.ms (with 1:00 rest between sets)

    I had some good workouts this weekend. I got so busy with Thanksgiving and all that I just fell behind a bit in the journals.

    I realized that with the Starr Protocol I'm supposed to be doing my rehab bench and military press every day, so I started doing that on Friday.

    Yesterday's squats in my workout at Untamed Strength were tough. I used the Duffalo Bar which doesn't fit me as well as my Titan Bison Bar, so there was a bit of discomfort on my kneck and shoulders when doing them. I kept going, though, and actually wound up hitting more depth than usual. This was OK up until my last set of what was supposed to be a 5x5 at FSL. My hamstrings felt so sore and tight by that point that I only did 1 rep on set 5. I also called off the deadlifts for that day because of the way my hamstrings were feeling. I got them in today with the trap bar at home, though, so that was no big deal.

    I had fun at Untamed Strength yesterday helping Waylon train for his Strongman tournament which is taking place next Saturday. He did deadlifts, squats, farmers carries, and picked up kegs. I think he should do well. I'm a proud papa for him deciding he wanted to do that on his own, and then for putting in the effort to train.

    https://www.instagram.com/p/B5gBKWCA-vV/
    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

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  12. #5292
    Still Pounding! TM79's Avatar
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    All I can say is that it sure is refreshing to see someone doing the opposite of what I'm doing right now. Heavy leg work and light upper body work. Looking good in here brother. Glad you are rehabbing that pec/shoulder and still killing the leg work. Waylon looked strong in the IG vid and that is so cool to hear that he is going to compete. Can't wait to see how he does! Both of you keep up the great work!
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  13. #5293
    Registered User shaneinga's Avatar
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    Solid 3 workouts Greg. I have always wanted to try a duffalo bar and an SSB. Only bar I have ever squatted with is the straight bar. Maybe throw an extra sweatshirt in your bag so if you ever run into another uncomfortable bar you can toss it on.

    Waylon looks like he is really picking up the lifts. I am sure that makes you very proud.

    Did you break down and eat any turkey over Thanksgiving?
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  14. #5294
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    Solid 3 workouts Greg. I have always wanted to try a duffalo bar and an SSB. Only bar I have ever squatted with is the straight bar. Maybe throw an extra sweatshirt in your bag so if you ever run into another uncomfortable bar you can toss it on.

    Waylon looks like he is really picking up the lifts. I am sure that makes you very proud.

    Did you break down and eat any turkey over Thanksgiving?
    Thanks Shane. That's a good idea about the sweatshirt. I'll give that a try next time. Usually I use the SSB at Untamed but for some reason this time I went with the Duffalo.

    I am proud of Waylon. I think he's going to do OK at the comp. He's been training with heavier weights than the contest weights. This morning he asked me "Dad why if I'm lifting and getting stronger why don't my muscles get bigger and match my strength?" I said welcome to my world Waylon.

    I did eat turkey on Thanksgiving Day...and it was good. For the most part I haven't missed meat, which given how much I used to love BBQ, that is surprising to me. I couldn't pass up the Turkey though...it smelled so good.
    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

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  15. #5295
    Still Pounding! TM79's Avatar
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    Had to comment about Waylon's dilemma- When you are all skin and bones, you have to be able to gain weight to gain muscle. I too once suffered from skinny white guy syndrome... I remember when I first started lifting, in college. I weighed about 155 lbs soaking wet... I was trying to gain weight so badly. I ate 6 eggs for breakfast every morning and ate a London broil for dinner every night. This went on for a few weeks and I never gained a pound. Lol. Fast forward twenty years and I'll gain 5 pounds by simply looking at a piece of cake... Patience young fellow. For the time being, enjoy being able to run forever and not get tired.
    Male/38/5'10"/175 lbs
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  16. #5296
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Had to comment about Waylon's dilemma- When you are all skin and bones, you have to be able to gain weight to gain muscle. I too once suffered from skinny white guy syndrome... I remember when I first started lifting, in college. I weighed about 155 lbs soaking wet... I was trying to gain weight so badly. I ate 6 eggs for breakfast every morning and ate a London broil for dinner every night. This went on for a few weeks and I never gained a pound. Lol. Fast forward twenty years and I'll gain 5 pounds by simply looking at a piece of cake... Patience young fellow. For the time being, enjoy being able to run forever and not get tired.
    Thanks for the insight Trent. I was always a chunky kid so I never had trouble putting on weight...if I looked at or smelled it weight went on. I've been trying to get him to eat more, but like you said that doesn't really help right now. I told him in a couple of years when he goes through puberty that might change, but in any case he needs to be patient like you said.
    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

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  17. #5297
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    12.2.2019
    6:20 am - Home

    Monday morning I completed Extra Rehab Workout as follows:

    Shoulder Rehab - Red Bands

    Starr Protocol Bench Press 3 sets of 10 @ 135
    Superset with:
    DB Hammer Curls 3 sets of 10 @ 30

    Starr Protocol Military Press 3 sets of 10 @ 75
    Superset with:
    Multi-Grip Chins 3 sets of 8

    Bodyweight: 205.0 Pounds (Down 18.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:17:53.91 h:mm:ss.ms (with 1:00 rest between sets)

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

    12.3.2019
    6:18 am - Home

    This morning I completed 531 Full Body #3 (C47_2C Pt 1) as follows:

    SSB 18" Box Squats 3-150, 3-190, 3-220, 3-250, 3-280, 3-220 (FSL)

    Starr Protocol Bench Press 3 sets of 10 @ 145
    Superset with:
    Starr Protocol Military Press 3 sets of 10 @ 85

    Bodyweight: 206.4 Pounds (Down 16.8 pounds from 223.2 on 7/1)

    Workout Duration: 0:30:44.08 h:mm:ss.ms (with 1:00 rest between sets)

    I had a workouts both yesterday and today. I'm building up my strength again on both bench and mp and I'm doing both of them everyday as specified by the Starr Protocol. That seems to be working well.

    My kness are starting to get sore from squatting 3 times a week. Every time I try that I wind up with the same results. Next cycle I'll have to move onto a different 531 template/program.

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    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

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  18. #5298
    Registered User shaneinga's Avatar
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    I am with Trent about Waylon. I was also skinny kid most of my life. I could eat anything under the sun and not gain a pound. That all changed sophomore year in hs though and I finally started to gain some weight. He is doing awesome.

    Good looking workouts. Good to hear the chest is feeling better and getting stronger.

    I agree on squatting 3 days a week. My knees could never do it for long before they would inevitably start hurting. That, coupled with the fact that I don't want to be in the gym for over 2 hours every Monday, is one of the main reasons I keep shying away from Texas Method.
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  19. #5299
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    I am with Trent about Waylon. I was also skinny kid most of my life. I could eat anything under the sun and not gain a pound. That all changed sophomore year in hs though and I finally started to gain some weight. He is doing awesome.

    Good looking workouts. Good to hear the chest is feeling better and getting stronger.

    I agree on squatting 3 days a week. My knees could never do it for long before they would inevitably start hurting. That, coupled with the fact that I don't want to be in the gym for over 2 hours every Monday, is one of the main reasons I keep shying away from Texas Method.
    Thanks Shane. Yeah I'll pass those thoughts along to Waylon. I especially appreciate you guys experiences with being a skinny kid...I really didn't have any experience with that. I told him that everybody wants to "look" stronger...I sure do. All we can do is lift, eat, and sleep and eventually it'll work for you.

    Yeah I try squatting three times a week once a year it seems like. It always results in sore knees...one day I'll learn that.
    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

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  20. #5300
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    6:15 am - Home

    This morning I completed 531 Full Body #3 (C47_2C Pt 2) as follows:

    Shoulder Rehab - Red Bands

    Starr Protocol Bench Press 5-45, 5-95, 3 sets of 8 @ 155
    Superset with:
    V-Grip TBar Rows 5-125, 5-150, 5-175, 5-200, 5-225, 3 sets of 8 @ 175 (FSL Sets)

    Starr Protocol Military Press 3 sets of 8 @ 95

    Bodyweight: 205.6 Pounds (Down 17.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:25:38.55 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout this morning. My bench is getting heavier now and I was feeling more strain in my chest. I'll probably stick to this weight for a few workouts and increase my reps.
    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

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  21. #5301
    Still Pounding! TM79's Avatar
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    Looks like you're back up to around my bench weights. You still have a long way to Greg. Nah, glad to see that things are recovering there. I hear you on squatting 3 days per week. There is no way on God's green earth that my knees could take that. And no worries about the skinny guy comments. I always found one advantage to being skinny but strong. Most people assume that if you're skinny, you are a weakling. So you can really catch them off guard if you need to. I always loved that. Not only do you have the confidence that you get from being strong and able to handle your business, but you have the advantage of surprise. I remember going to lift with my buddies who outweighed me by 50 pounds and just blowing them away. They were still stronger than me, but pound for pound I was way stronger and in way better overall shape. Plus if you find yourself in a fight, that is where it really pays off. The other guy is expecting you to bow out and instead you bring the heat. So it does have its advantages.
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  22. #5302
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    Originally Posted by TM79 View Post
    Looks like you're back up to around my bench weights. You still have a long way to Greg. Nah, glad to see that things are recovering there. I hear you on squatting 3 days per week. There is no way on God's green earth that my knees could take that. And no worries about the skinny guy comments. I always found one advantage to being skinny but strong. Most people assume that if you're skinny, you are a weakling. So you can really catch them off guard if you need to. I always loved that. Not only do you have the confidence that you get from being strong and able to handle your business, but you have the advantage of surprise. I remember going to lift with my buddies who outweighed me by 50 pounds and just blowing them away. They were still stronger than me, but pound for pound I was way stronger and in way better overall shape. Plus if you find yourself in a fight, that is where it really pays off. The other guy is expecting you to bow out and instead you bring the heat. So it does have its advantages.
    Thanks Trent. My bench is gradually getting stronger but I'm going to keep using weights in this range over the next 12 weeks to really heal up before trying to lift heavier weights again.

    Squatting 3 times per week is for the birds. That combined with getting back into running really has my knees barking. One day I'll learn...lol.

    Yeah I think Waylon will be like you describe there. He got his lankiness from his Mom's side of the family. He is definitely strong, though. I don't let him go too heavy, but the other day he knocked out 11 reps at 85 on bench which is great for a 11 year old weighing 79 pounds. I just have to throttle him back because he wants to charge ahead and I don't want him to get hurt.
    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

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  23. #5303
    Registered User shaneinga's Avatar
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    Solid workout Greg. Those T bar rows are impressive! Good idea to hang out at 155. That is still some good weight to be moving with a freshly torn pec. It just goes to show how strong you have got on those.

    Have a great weekend.
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  24. #5304
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    Solid workout Greg. Those T bar rows are impressive! Good idea to hang out at 155. That is still some good weight to be moving with a freshly torn pec. It just goes to show how strong you have got on those.

    Have a great weekend.
    Thanks Shane. Yeah I enjoy the TBar Rows and the Shrugs, so I'm going to include both of them in my next cycle.

    With the pec I'm switching up to the football bar. That will a) keep me from going to crazy with the weight because I can't with that bar and 2) take pressure off my shoulder and pec, so that's a win-win!
    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

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  25. #5305
    Registered User PtReyesGreg's Avatar
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    12/6/2019
    6:20 am - Home

    Friday morning I completed Extra Rehab Workout as follows:

    Shoulder Rehab - Red Bands

    Starr Protocol Football Bar Bench Press 5-75, 5-105, 3 sets of 10 @ 135
    Superset with:
    DB BOLR 5 sets of 10 @ 15

    Starr Protocol Football Bar Military Press 3 sets of 10 @ 75
    Superset with:
    DB Hammer Curls 3 sets of 10 @ 30

    Bodyweight: 205.6 Pounds (Down 17.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:23:48.62 h:mm:ss.ms (with 1:00 rest between sets)

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

    12/8/2019
    7:47 am - Home

    Sunday morning I completed 531 Full Body #3 (C47_3B) as follows:

    Shoulder Rehab - Red Bands

    Starr Protocol Football Bar Bench Press 3-95, 3-125, 3 sets of 8 @ 145
    Superset with:
    Band Facepulls 5 sets of 15 @ purple band

    Starr Protocol Football Bar Military Press 3 sets of 8 @ 85
    Superset with:
    DB BOLR 3 sets of 12 @ 15

    Hex Bar Deadlifts 3-205, 3-245, 3-315, 3-345, 3-385
    Superset with:
    Bison Bar FSL Squats 3-135, 3-185, 5 sets of 3 @ 235

    Bodyweight: 207.0 Pounds (Down 16.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:47:00.74 h:mm:ss.ms (with 1:00 rest between sets)

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

    12/9/2019
    6:27 am - Home

    This morning I completed Extra Rehab Workout as follows:

    Shoulder Rehab - Red Bands

    Starr Protocol Football Bar Bench Press 5-95, 3-125, 3 sets of 7 @ 155
    Superset with:
    BB Curls 4 sets of 8 @ 70

    Starr Protocol Football Bar Military Press 3 sets of 7 @ 95
    Superset with:
    Multi-Grip Chins 3 sets of 7

    Bodyweight: 207.0 Pounds (Down 16.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:23:14.01 h:mm:ss.ms (with 1:00 rest between sets)

    Good past couple of workouts. I've been using my football bar for all bench and military press sets, and that seems to be working better for my chest and shoulders so I'll probably keep that up through the next cycle.

    My knees are still sore but the squats and hex bar deadlifts both felt good.
    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

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  26. #5306
    Registered User shaneinga's Avatar
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    3 solid workouts Greg. Good idea to try the multi grip bar on pressing. I wish my gym had one.

    Have you ever tried any cbd topical cream for knees or other aches and pains?

    I use some and it works really well. Down here in Georgia ours can’t have any THC so no worry of getting high but the stuff is amazing to knock the edge off of soreness.
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  27. #5307
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    Originally Posted by shaneinga View Post
    3 solid workouts Greg. Good idea to try the multi grip bar on pressing. I wish my gym had one.

    Have you ever tried any cbd topical cream for knees or other aches and pains?

    I use some and it works really well. Down here in Georgia ours can’t have any THC so no worry of getting high but the stuff is amazing to knock the edge off of soreness.
    Thanks Shane. Yeah the multigrip bar is great. I really should use it more often. I start getting carried away chasing numbers, though, and I can only lift so much with that bar. That's probably the best reason to use it.

    I haven't tried CBD on my knees or feet/ankles yet. I used it all the time on my shoulder. I'm not sure why...now I can't wait to put some on tonight. Here in California the topical stuff doesn't get you high either...they also sell these drops however that also eliminate pain and let's just say it's not safe to operate any machinery after taking them.
    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

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  28. #5308
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    Good looking rehab work and hex deads this week Greg. I saw on IG that you did some deads and squats with the regular bar too. Good to hear man! I was laughing about the CBD comments. Started taking the oil about 5 months ago to help with stress and sleeping. Now I just take it once per day before bed and have slept better the last five months than I have in many years. I had to stop taking it in the morning as I would just space out at work a lot and generally not give a ____ about anything. Lol. I was a big pot head in college and can't imagine trying to function in real life like that. It worked out pretty well for going to a few classes and sitting on the couch though. Ha ha ha. OK, back to regularly scheduled programming. Keep up that rehab and stay after it brother!
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  29. #5309
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    PtReyesGreg is offline
    Originally Posted by TM79 View Post
    Good looking rehab work and hex deads this week Greg. I saw on IG that you did some deads and squats with the regular bar too. Good to hear man! I was laughing about the CBD comments. Started taking the oil about 5 months ago to help with stress and sleeping. Now I just take it once per day before bed and have slept better the last five months than I have in many years. I had to stop taking it in the morning as I would just space out at work a lot and generally not give a ____ about anything. Lol. I was a big pot head in college and can't imagine trying to function in real life like that. It worked out pretty well for going to a few classes and sitting on the couch though. Ha ha ha. OK, back to regularly scheduled programming. Keep up that rehab and stay after it brother!
    Thanks Trent. Yeah I was happy to use the regular bar on deads on squats. For deads I'll probably go back to box pulls for a while as the weights get heavier just to prevent overdoing it.

    Yeah I don't dare take the CBD anywhere close to work time...that wouldn't look good for me. I used to smoke a lot in College too but thankfully those days are behind me...otherwise I'd probably weight 300+ due to late night pizzas and tacos.
    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

    My Blog: https://slavinstrength.wordpress.com/
    IG: @greg_slavin
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    PtReyesGreg is offline
    12.11.2019
    5:23 pm - Untamed Strength

    Last night I completed 531 4 Day FSL (C48_1A) as follows:

    Deadlifts 3-205, 3-225, 3-275, 3-315, 3-345

    FSL Squats 3-135, 3-185, 5 sets of 3 @ 210
    Superset with:
    Shrugs 5-140, 5-165, 5-185, 5-205, 5-235, 3 sets of 8 @ 185 (FSL)

    Leg Raises 3 sets of 15

    45 deg Hypers 3 sets of 10 w/ 53 lb kettlebell

    Bodyweight: 202.6 Pounds (Down 20.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:53:39.11 h:mm:ss.ms (with 1:00 rest between sets)

    https://www.instagram.com/p/B59Gqh3gByP/

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

    12.12.2019
    6:02 am - Home

    This morning I completed 531 4 Day FSL (C48_1B) as follows:

    Shoulder Rehab - Red Bands

    Football Bar Bench Press 3-100, 3-120, 3-130, 3-150, 3x3 @ 170
    Superset with:
    Band Facepulls 3 sets of 20 @ purple band

    KB French Press 3 sets of 15 @ 35
    Superset with:
    DB Hammer Curls 3 sets of 10 @ 35

    FSL Football Bar Military Press 5 sets of 10 @ 75
    Superset with:
    Wtd. Multi-Grip Chins 5 sets of 5 @ BW + 20 lbs

    Bodyweight: 202.6 Pounds (Down 20.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:32:52.25 h:mm:ss.ms (with 1:00 rest between sets)

    Started my new wendler program last night and I'm really liking it. It's based on a program which I believe is called 5's Pro Forever from the "Forever 531" Book. I modified it a little in that I'm using 3's Pro for all of my major lifts. This will allow me to keep reps lower while I'm still healing up my body. I call my variation "4 Day FSL" and I'm doing my major assistance work with FSL weights.

    I used a power bar last night for deads, squats, and shrugs which was the first time I've been able to do that in a long time. Today I used my football bar for bench and military presses. I continue to do that for the next 4 cycles (12 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

    My Blog: https://slavinstrength.wordpress.com/
    IG: @greg_slavin
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