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  1. #5311
    Registered User shaneinga's Avatar
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    Solid workout Greg. I like your 531 set up. Dude, down 20 pounds!. Awesome man!

    Good to see you were able to get in some straight bar work. I noticed that even in a long sleeve sweatshirt you look like you lift. That is a good place to be.

    It was actually a goal of mine when I started. LoL.
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  2. #5312
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    Solid workout Greg. I like your 531 set up. Dude, down 20 pounds!. Awesome man!

    Good to see you were able to get in some straight bar work. I noticed that even in a long sleeve sweatshirt you look like you lift. That is a good place to be.

    It was actually a goal of mine when I started. LoL.
    Thanks Shane. Yeah it took me a while to get rid of that Thanksgiving weight...it goes on so quickly and comes off sooooo slowly.

    It was great to be able to use a straight bar again...at one point I had kind of given up hope on doing that.

    It sounds like you put on some good mass on the BBB Challenge. That's the kind of program where you really can't diet while running it...or you tear a pec, lol!
    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. #5313
    Registered User PtReyesGreg's Avatar
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    9:51 am - Untamed Strength

    This morning I completed 531 4 Day FSL (C48_1C) as follows:

    Military Press 3-65, 5-70, 3-75, 3-95, 3x3 @ 100
    Superset with:
    Band Facepulls 5 sets of 15 @ orange band

    BBB FSL Bench Press 5-45, 5 sets of 10 @ 135
    Superset with:
    Chinups 5 sets of 10 @ BW

    KB French Press 3 sets of 10 @ 53
    Superset with:
    DB Hammer Curls 3 sets of 10 @ 35

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

    Workout Duration: 0:34:41.39 h:mm:ss.ms (with 1:00 rest between sets)

    Great workout this morning at Untamed Strength. Today I used a regular bar for both military press and bench, although on bench I used the Black EliteFTS shoulder saver pad. Both exercises felt good and it was nice to get in the BBB bench sets at FSL weight.
    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. #5314
    Registered User PtReyesGreg's Avatar
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    7:43 am - Home

    This morning I completed 531 4 Day FSL (C48_1D) as follows:

    SSB 18" Box Squats 3-160, 3-200, 3-210, 3-240, 3x3 @ 270
    Superset with:
    Hex Bar Deadlifts FSL 3-135, 3-225, 5 sets of 3 @ 267

    Triset:
    Wide Grip TBar Rows 5-130, 5-155, 5-167, 5-189, 5-214, 3 sets of 8 @ 167 (FSL)
    Decline Situps 3 sets of 15
    Wtd. Hypers 3 sets of 15 w/ 50 lb kettlebell

    Bodyweight: 201.8 Pounds (Down 21.4 pounds from 223.2 on 7/1)

    Workout Duration: 0:51:11.25 h:mm:ss.ms (with 1:00 rest between sets)

    Great workout this morning. I did my "heavy squat day" and FSL hex bar deadlift day and then got in my rows and core work.

    https://www.instagram.com/p/B6GXGMdgXXI/

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

    After lifting I took my dogs for a run on the Providence Mine Trail in Nevada City. We ran 3.61 miles, in 59m:55s (for a slow pace), climbed 211 ft of elevation, and burned 556 kcal. This was my first time on the trail with the dogs in a long time. It felt good to get out there. I want to start building my mileage back up. My ankle was still a little sore during and after the run so I want to be careful not to add too much too quickly.
    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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  5. #5315
    Registered User shaneinga's Avatar
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    2 good looking workouts Greg.

    Good to hear you were able to use the straight bar on SOHP and BP. 50 reps on chins and tricep and curl combo had to have the arms feeling swole.

    Moving some big weights on those box squats for triples and making them look light.

    Those T bar rows are still really damn impressive!

    Good to see the weight is still falling off of you. Also great to see you get out and run with the dogs again. I know you, and they, enjoyed that.
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  6. #5316
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    2 good looking workouts Greg.

    Good to hear you were able to use the straight bar on SOHP and BP. 50 reps on chins and tricep and curl combo had to have the arms feeling swole.

    Moving some big weights on those box squats for triples and making them look light.

    Those T bar rows are still really damn impressive!

    Good to see the weight is still falling off of you. Also great to see you get out and run with the dogs again. I know you, and they, enjoyed that.
    Thanks Shane. Yeah it's great to be running again. The dogs are definitely enjoying it. I'm a little guilty I didn't take them with me on my Tuesday run near the river. I wanted to have some time to clear my mind and with those two getting excited and pulling all over the place that's not easy to do, so they had to stay at home...and give me sad looks out the front window.

    My weight loss hit a little hiccup this week with all the Christmas goodies at work. That's OK I'm still down 20 and I'll get back on track after the holidays. I'd like to get down to 185 and then hold steady for a while.
    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. #5317
    Registered User PtReyesGreg's Avatar
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    I'm sorry for my lack of presence in the journals lately, work has been very busy and I've had a lot going on in my family life. My wife and I have been having troubles for a couple of years now and I've been living out in the small in-law house behind our main house since September. We've been going to counselling for about a year and I'd been hoping to work things out. I finally realized that's just not in the cards though. My wife has been growing in a very different direction from me and she really wants to be on her own. Long story short I'm planning to file for divorce after the holidays. I'm sad about that but at the same time it is what it is. We've give it a good shot but at this stage we'll be better off not being married to each other. We had a good run of 13 years together and you can't force things that just aren't there. I really think this will be the best for us and will allow us to be friends and still work together in raising Waylon. Hopefully that's not TMI, I just wanted to share what's going on and explain why I haven't been as present as usual lately. Thankfully I'm still able to workout and I'm also able to spend a lot of time with Waylon. He's really getting into lifting and running lately so that is awesome.


    12.16.2019
    6:15 am - Home

    Monday morning I completed 531 4 Day FSL (C48_2A) as follows:

    Shoulder Rehab - Red Bands

    Football Bar Bench Press 3-100, 3-120, 3-140, 3-160, 3 sets of 2 @ 180
    Superset with:
    Band Facepulls 4 sets of 15 @ purple band

    DB Hammer Curls 3 sets of 12 @ 35

    Football Bar Military Press (FSL) 5 sets of 10 @ 80
    Superset with:
    DB Tate Press 3 sets of 15 @ 20

    Bodyweight: 202.8 Pounds (Down 20.4 pounds from 223.2 on 7/1)

    Workout Duration: 0:27:36.44 h:mm:ss.ms (with 1:00 rest between sets)

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

    Tuesday morning I needed a break from family and work so I took a day to myself and went running in the forest along the South Yuba River on the South Yuba Trail. I took a nice easy pace and ran 5.51 miles in 1h:46m:32s. I climbed a total of 657 ft to a max elevation of 2587 ft and burned an estimated 739 kcal. I felt much better after the run so it was definitely a good choice to do it.

    https://www.instagram.com/p/B6MPhIHAoR6/

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

    12.18.2019
    6:19 am - Home

    Wednesday morning I completed 531 4 Day FSL (C48_2B) as follows:

    Shoulder Rehab - Red Bands
    Military Press 3-60, 3-70, 3-80, 3-95, 3 sets of 2 @ 105
    Superset with:
    DB BOLR 3 sets of 10 @ 20

    Triset:
    BBB FSL Decline Bench Press 5-45, 5 sets of 8 @ 140
    V-Grip TBar Rows 5-130, 5-155, 5-182, 5-204, 5-235, 3 sets of 8 @ 182 (FSL)
    DB Hammer Curls 3 sets of 10 @ 35

    KB French Press 3 sets of 10 @ 50

    Bodyweight: 204.2 Pounds (Down 19.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:35:13.40 h:mm:ss.ms (with 1:00 rest between sets)

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

    12.19.2019
    6:34 pm - Untamed Strength

    Last night I completed 531 4 Day FSL (C48_2C) as follows:

    Wagon Wheel Deadlifts 3-135, 3-225, 2-285, 2-325, 3 sets of 2 @ 365

    FSL Squats 3-135, 3-185, 5 sets of 3 @ 225
    Superset with:
    Shrugs 5-140, 5-165, 5-195, 5-225, 5-250, 3 sets of 8 @ 195 (FSL)

    Wtd. Chins 5 sets of 5 @ BW + 25 lbs

    Bodyweight: 203.2 Pounds (Down 20.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:43:13.46 h:mm:ss.ms (with 1:00 rest between sets)

    I've had a week of good workouts. My left pec and shoulder are feeling just about back to normal. For my next cycles I plan to bump my bench training max by 10 pounds to get me back to my old strength levels more quickly. Even doing that it'll take me 10 cycles or so to get me back to where I was before the tear. That's OK though because it's a marathon and not a sprint.

    https://www.instagram.com/p/B6R2rV_AjWM/
    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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  8. #5318
    Still Pounding! TM79's Avatar
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    Man, glad I stopped in Greg. I'm very sorry to hear about your family situation brother. My wife and I have been fighting a hell of a lot ever since this move and like you, we have grown in different directions over the past 10 years. Honestly, I can say that without our faith, there is no way we would still be married. Anyway, I won't talk too long about our situation. I'm just really sorry to read this and hate that you guys are going to have to go through that. It does sound like you put in a good effort in trying to work things out though and I really hope and pray that you all can get through it in a respectful manner and maintain a working relationship. It's good that you have training to take your mind off of everything and please, if you need someone to talk to, feel free to shoot me a PM here or on IG. Hang in there brother.
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  9. #5319
    Registered User shaneinga's Avatar
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    Sorry to come in and read this Greg. Marriages are tough. Especially in the current world we live in. It’s almost as if they are impossible to make work at times and the amount of people who are divorced seems to prove that fact.

    I got really lucky, my first wife left me and I found my current wife. We took a test with our preacher and he said he had never seen another couple as compatible. At least per the test, and we even have had our struggles.

    Good luck with everything ahead.

    It’s not going to be easy and if you want to vent or talk, like Trent I am hear you listen.
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  10. #5320
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Man, glad I stopped in Greg. I'm very sorry to hear about your family situation brother. My wife and I have been fighting a hell of a lot ever since this move and like you, we have grown in different directions over the past 10 years. Honestly, I can say that without our faith, there is no way we would still be married. Anyway, I won't talk too long about our situation. I'm just really sorry to read this and hate that you guys are going to have to go through that. It does sound like you put in a good effort in trying to work things out though and I really hope and pray that you all can get through it in a respectful manner and maintain a working relationship. It's good that you have training to take your mind off of everything and please, if you need someone to talk to, feel free to shoot me a PM here or on IG. Hang in there brother.
    Thanks Trent. Yeah it has been a tough few years for us marriage-wise. When we started therapy last year my wife had said her purpose in going to the therapy was to get better at communicating so we could work together better in raising Waylon if we divorced. I never really accepted that as I thought we'd be married for life. She kept talking about having the courage to admit we'd moved apart and should divorce but I didn't really accept that either. I just kept working on it hoping things would straighten out. Finally a few weeks ago I had the realization it wasn't going to work out. She was already gone mentally. My persistent belief was only pissing her off and making her feel trapped. At that point I realized I needed to let go...it was time. So I have, and strangely it was a huge relief. I feel more at peaace now than I have in a long time. That run I did in the forest last week really helped clear my mind and bring me that peace.

    I'm sorry to hear about your struggles. I'm glad your faith is so strong that it really binds you guys together. Things like a move and new babies always seem to cause some strain. Fwiw, I had to move a lot for work before we settled here in Grass Valley and that caused a lot of strain for us. Stay strong brother and keep working on it. Your wife has a good man and I'm sure she's thankful for that.

    Thanks for the offer to talk via PM. If things get worse I might just take you up on it.

    Btw now my foot has pretty much stopped hurting! I don't think that is related to my realizations about my marriage, but hey I'm happy about it.
    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. #5321
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    Sorry to come in and read this Greg. Marriages are tough. Especially in the current world we live in. It’s almost as if they are impossible to make work at times and the amount of people who are divorced seems to prove that fact.

    I got really lucky, my first wife left me and I found my current wife. We took a test with our preacher and he said he had never seen another couple as compatible. At least per the test, and we even have had our struggles.

    Good luck with everything ahead.

    It’s not going to be easy and if you want to vent or talk, like Trent I am hear you listen.
    Thanks Shane. Yeah the amount of people who get divorced these days is something else. I think now people have more expectations about "happiness" and they keep searching for it externally instead of looking within or within their marriage and finding it there.

    That's great about your compatibility with your new wife. I guess there are always struggles in marriage, but with a strong base like you have now it's probably easier to get over them. Eventually when I get in another relationship I'll definitely look more at compatibility.

    The good thing is I'm actually in a good place right now. I think I was in denial for a long time and that was very stressful. Now that accepted things I'm much more at peace.

    Thanks for the wish of good luck and also for the offer to talk. As with Trent, if things go downhill again I might take you up on it.
    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. #5322
    Registered User shaneinga's Avatar
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    Greg, great to hear you are in a good place with your decision and have found peace with the acceptance of your decision. It’s hard to do but at least you are moving in a positive direction.

    Merry Christmas Greg!
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  13. #5323
    Still Pounding! TM79's Avatar
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    Hey there Greg. Just circling back around. It sounds like your wife has already left mentally so yeah, at that point, I guess there isn't much you can do. Still, I'm sure its difficult, and absolutely stand by my promise to talk if you need somebody to lean on. My wife, for all of her faults, still, genuinely wants our marriage to work and so do I. At the end of the day, it's not that we have huge problems, its that we aren't good at working our problems out. Couple that with two young kids and you have a recipe for disaster. Hopefully things will calm down at some point. Thank you very much for your kind words about me. I'm not sure my wife has a "great man," but she has a man with some serious will power (and striking good looks ). Your wife is walking away from a great man, that much I know.

    Glad to hear that your ankle is doing better! So switching shoes helped that much huh? I ordered the same pair of running shoes that I have been wearing for a year now and for some reason, this pair feels much different... I may need to go to the store and try on a few pairs. Hope you are getting some training in and that you had a merry Christmas!
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    Originally Posted by shaneinga View Post
    Greg, great to hear you are in a good place with your decision and have found peace with the acceptance of your decision. It’s hard to do but at least you are moving in a positive direction.

    Merry Christmas Greg!
    Thanks Shane. Yeah that's all I can do is keep moving forward. I'm trying to channel my inner Goggins and Jocko and use the "Good" philosophy to make the best of everything...not only with the marriage but with everything in my life. So far that's been working pretty well.

    Merry Christmas and Happy New Year to you too! Sorry for the late response...this cold I've been fighting has even kept me of the Internet LOL.
    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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    Originally Posted by TM79 View Post
    Hey there Greg. Just circling back around. It sounds like your wife has already left mentally so yeah, at that point, I guess there isn't much you can do. Still, I'm sure its difficult, and absolutely stand by my promise to talk if you need somebody to lean on. My wife, for all of her faults, still, genuinely wants our marriage to work and so do I. At the end of the day, it's not that we have huge problems, its that we aren't good at working our problems out. Couple that with two young kids and you have a recipe for disaster. Hopefully things will calm down at some point. Thank you very much for your kind words about me. I'm not sure my wife has a "great man," but she has a man with some serious will power (and striking good looks ). Your wife is walking away from a great man, that much I know.

    Glad to hear that your ankle is doing better! So switching shoes helped that much huh? I ordered the same pair of running shoes that I have been wearing for a year now and for some reason, this pair feels much different... I may need to go to the store and try on a few pairs. Hope you are getting some training in and that you had a merry Christmas!

    Thanks Trent. That's was the frustrating part for me is that my wife even tells me I'm a good man (not great LOL!) but she just doesn't want to be married anymore. I tried for almost 2 years to work on it and patch things up but there's not much you can do when one person just doesn't really want to be there anymore. Like I told Shane, though, I'm just using Jocko's "Good" philosophy...get up, dust myself off, regroup, and get back in the game.

    Fwiw, me and my wife weren't great at resolving problems either. As an engineer I was always trying to root cause and "fix" things...she doesn't think like that at all. All that therapy helped us get much better at it (of course still not perfect). Unfortunately I think that was too little too late, but at least going forward it'll help us in raising Waylon.

    Yeah the ankle feeling better is a very cool development. I think it was partly the shoes, but really I think the Superfeet insoles helped the most. They aligned my foot and ankle and took a lot of strain off the ankle. With the injured plantar tendon the ankle was having to do a lot of extra work. The inserts stopped that and now my plantar has pretty much healed up 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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    Originally Posted by TM79 View Post
    Hey there Greg. Just circling back around. It sounds like your wife has already left mentally so yeah, at that point, I guess there isn't much you can do. Still, I'm sure its difficult, and absolutely stand by my promise to talk if you need somebody to lean on. My wife, for all of her faults, still, genuinely wants our marriage to work and so do I. At the end of the day, it's not that we have huge problems, its that we aren't good at working our problems out. Couple that with two young kids and you have a recipe for disaster. Hopefully things will calm down at some point. Thank you very much for your kind words about me. I'm not sure my wife has a "great man," but she has a man with some serious will power (and striking good looks ). Your wife is walking away from a great man, that much I know.

    Glad to hear that your ankle is doing better! So switching shoes helped that much huh? I ordered the same pair of running shoes that I have been wearing for a year now and for some reason, this pair feels much different... I may need to go to the store and try on a few pairs. Hope you are getting some training in and that you had a merry Christmas!

    Thanks Trent. That's was the frustrating part for me is that my wife even tells me I'm a good man (not great LOL!) but she just doesn't want to be married anymore. I tried for almost 2 years to work on it and patch things up but there's not much you can do when one person just doesn't really want to be there anymore. Like I told Shane, though, I'm just using Jocko's "Good" philosophy...get up, dust myself off, regroup, and get back in the game.

    Fwiw, me and my wife weren't great at resolving problems either. As an engineer I was always trying to root cause and "fix" things...she doesn't think like that at all. All that therapy helped us get much better at it (of course still not perfect). Unfortunately I think that was too little too late, but at least going forward it'll help us in raising Waylon.

    Yeah the ankle feeling better is a very cool development. I think it was partly the shoes, but really I think the Superfeet insoles helped the most. They aligned my foot and ankle and took a lot of strain off the ankle. With the injured plantar tendon the ankle was having to do a lot of extra work. The inserts stopped that and now my plantar has pretty much healed up 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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    12.21.2019
    9:29 am - Untamed Strength

    Saturday morning I completed 531 4 Day FSL (C48_2D) as follows:

    SSB 18" Box Squats 3-160, 3-190, 3-230, 3-255, 3 sets of 1 @ 295

    Deadlifts FSL 3-135, 3-225, 5 sets of 3 @ 285
    Superset with:
    Chins 10, 10, 10, 8, 8, 6

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

    Workout Duration: 0:40:21.41 h:mm:ss.ms (with 1:00 rest between sets)

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

    12.24.2019
    11:23 am - Home

    Tuesday morning I completed 531 4 Day FSL (C48_3A) as follows:

    Shoulder Rehab - Red Bands

    Football Bar Bench Press 3-100, 3-120, 3-150, 3-170, 3 sets of 1 @ 190
    Superset with:
    Band Facepulls 7 sets of 15 @ purple band

    Football Bar Military Press (FSL) 5 sets of 8 @ 85
    Superset with:
    BB Curls w/ Arm Blaster 5 sets of 10 @ 65

    Wtd Multi-Grip Chins 5x5 @ BW + 30
    Superset with:
    KB French Press 3 sets of 10 @ 50

    Bodyweight: 200.6 Pounds (Down 22.6 pounds from 223.2 on 7/1)

    Workout Duration: 1:06:23.04 h:mm:ss.ms (with 1:00 rest between sets)

    Fell behind logging my workouts this week. The saturday workout at Untamed was a good no-nonsense workout. Unfortunately, the squats followed by a combo of FSL deadlifts and chins really took it out of me. I think that caused my immunity to lower and helped me get a nasty head/chest cold that I've been fighting ever since.

    I felt good enough on Tuesday to get a workout in. The pace was much slower than usual for me and by the end of that one I was feeling pretty bad. I probably should've taken another rest day...but that's a lesson I never learn LOL

    In any case, I've been taking rest days ever since. I'm planning to go down to Untamed tomorrow morning though and should be good to go then.
    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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    2 really good workouts Greg. Good to see you back up to almost 200 pounds on BP again.

    Sorry to hear that Saturday workout kicked your azzz and you got sick. It is going around. Idk how the weather is out there but in Georgia it has been huge swings in temperature causing everyone around here to have some kind of cold.

    Enjoy your rest day.
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    Originally Posted by shaneinga View Post
    2 really good workouts Greg. Good to see you back up to almost 200 pounds on BP again.

    Sorry to hear that Saturday workout kicked your azzz and you got sick. It is going around. Idk how the weather is out there but in Georgia it has been huge swings in temperature causing everyone around here to have some kind of cold.

    Enjoy your rest day.
    Thanks Shane. I did enjoy the rest day and it made me feel a lot better. The cold is still lingering but it's nowhere near like it was.

    The weather here sounds like it's similar to what you had. We'll have several days of rain with slightly warmer temps (low 40's to 50's) and then we'll have several days of sunshine with colder temps (mid to high 30's). This keeps repeating and I think those swings are definitely contributing to people getting colds.

    Bench is feeling good again. The pec pain is gone and I don't have any discomfort when benching anymore. Heck it feels like I could push it and start benching in the high 200's and low 300's again. I think I'm going to resist the urge to do that, though, and keep working at the lower weights. It's kind of like when you fix a weld on a car or motorcycle...it looks good and feels strong but you're still hesitant to push it too hard because deep down you know it's probably been weakened.

    In any case, I'm enjoying the lower weights (except for it's a bit embarrassing around all of the strong guys and women at Alan's ), and I would like to focus more on hypertrophy for a while anyway.
    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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    10:21 am - Untamed Strength

    Saturday morning I completed 531 4 Day FSL (C48_3B) as follows:

    Military Press 3-65, 3-75, 3-85, 3-100, 3 sets of 1 @ 110
    Superset with:
    Band Facepulls 6 sets of 15 @ Orange Band

    Triset:
    BBB FSL Decline Bench Press 10-45, 3-135, 5 sets of 8 @ 150
    Superset with:
    Rope Tricep Pushdowns 4 sets of 12 @ 70

    TBar Rows 5-135, 5-155, 5-190, 3-215, 5-240, 3 sets of 6 @ 190 (FSL)
    Superset with:
    DB Hammer Curls 10-40, 8-40, 8-40

    Bodyweight: 197.6 Pounds (Down 25.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:45:03.20 h:mm:ss.ms (with 1:00 rest between sets)

    I went down to Untamed with my brother yesterday and had a damn good workout. My shoulder is feeling pretty much back to normal and my chest seems to be healed. I haven't really pushed the weight much but I don't feel pain anymore when benching so that is awesome.

    I don't know if it's because of different leverages on Alan's TBar Row platform or because I'm still getting over my cold but damn those Rows were tough yesterday. I got most of my reps in but the weight felt very heavy. That's OK, though. Those gave my back a good pump and combining them with the Hammer Curls gave my biceps a good pump too.

    I'm going to keep following the same basic 531 programming I've been doing but I'm going to make some changes. I'm going to do hex bar deadlifts pretty much exclusively, I'm going to keep doing SSB and Bison Bar squats, and I'm going to keep the football bar in the mix. I'm also going to keep weights lighter and try to keep reps higher. Now that I've lost a lot of weight I want to focus more on hypertrophy. Also, since I'm about to turn 46 on 1/23 I want to go easier on my body and joints. In the past year I've had shoulder injuries, torn a pec, and had nagging elbow and biceps pain. I don't know if I'll quit powerlifting for good, but I'm definitely going to quit it for a while and focus more on building my body up instead of chasing numbers.
    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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    12,29.2019
    8:45 am - Home

    Sunday morning I completed 531 4 Day FSL (C48_3C) as follows:

    Hex Bar 3.5" Block Pulls 3-135, 3-225, 3-245, 3-315, 1-345, 3 sets of 1 @ 385
    Superset with:
    Bison Bar FSL Squats 3-135, 3-185, 2-225, 5 sets of 3 @ 240

    Triset:
    Shrugs 5-140, 5-165, 5-165, 5-205, 5-235, 5-260, 3 sets of 8 @ 205 (FSL)
    Leg Raises 5 sets of 10
    Wtd. Hypers 2 sets of 10 @ 50

    Bodyweight: 197.6 Pounds (Down 25.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:49:59.68 h:mm:ss.ms (with 1:00 rest between sets)

    Pretty good workout yesterday. I am still fighting off a cold, and I took some cold medicine before the workout, so I felt a little light headed at times. I really felt light headed after the 2 sets of hypers so I stopped those after the 2nd set. Otherwise the workout 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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    2 very nice workouts Greg. Good to hear your chest and shoulder feel about back to normal. I like the idea of using only the hex bar. Once I get to my goal of a 500 pound pull I plan on doing the same thing. Are you going to add in SLDL's for hamstring work?

    I like the idea of keeping 531 and it sounds like we are doing a lot of the same type of programming. I really think it is going to work well. As long as we push ourselves in the higher reps and continue to progress we should see gains.

    Kicking ass on the weight loss man. You are going to be in the 180s before you know it.
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    Thanks Shane. Yeah I'm relieved about the chest and shoulder. I didn't know what to expect with that pec tear but it wound up being better than I expected.

    Yeah I'm definitely going to keep the 531 for the big lifts and chase the higher reps with FSL sets and accessories. I do plan to mix in the alternate bars though...SSB, Bison Bar, Football Bar, Fat Bars, etc. I think those will give me variety, reduce injuries, and help me hit things from different angles.

    I am planning to add in some SLDL's. I keep meaning too...then I wind up skipping them LOL They are coming though.

    Thanks about the weight loss. Yeah it's started falling off again. It tapered for a while during the holidays but now it's back on track. My goal is 180-185 if I can keep it rolling.
    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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    2019 waa a crazy year for me. Putting aside all of the personal stuff, it was a year full of gains in the gym as well as injuries and recoveries...probably more than I've ever had. I still finished the yaar off healed up and feeling good so that's a win.

    Diet wise the year was pretty good too. I went from 223.2 in July to 196.4 this morning for a loss of 26.8. I feel much better at this weight so that is a big win. I also converted to veganism which has been good overall. Granted I'm not fanatical about it and every once in a while I eat cheese, butter, or eggs, but for the most part I don't.

    I think cardio work is the thing I'm most happy about. I took that fast-packing ~60 mile trip on the PCT in July and my ankle and foot were injured which stopped me from running or doing much hiking for that matter until mid-November. Despite that I managed to get in 749.26 miles total of cardio. The breakdown was:

    Running 227

    Hiking/Walking 490

    Airdyne 16.49

    Mt Biking 15.77

    All in all, a damn good year for a 45 year old I'd say.

    Happy New Year!
    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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    Heck of a year Greg. Lots of accomplishments worth being proud of.

    Cheers to kicking ass in 2020!

    Happy New Year!
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    Originally Posted by shaneinga View Post
    Heck of a year Greg. Lots of accomplishments worth being proud of.

    Cheers to kicking ass in 2020!

    Happy New Year!
    Thanks Shane! Yeah overall it wasn't a bad year. I wish there weren't so much injuries but hey as long as we get over them I guess that's OK. 2020 should be a good year for gainz...

    Happy New Year 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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    6:04 am - Home

    This morning I completed 531 4 Day FSL (C49_1A) as follows:

    Shoulder Rehab - Red Bands

    Football Bar Bench Press 3-105, 3-125, 3-135, 3-165, 3 sets of 3 @ 185
    Superset with:
    Band Facepulls 7 sets of 15 @ purple band

    Football Bar Military Press (FSL) 5 sets of 10 @ 80
    Superset with:
    BB Curls w/ Arm Blaster 5 sets of 8 @ 70

    Wtd Multi-Grip Chins 5x5 @ BW + 25
    Superset with:
    KB French Press 3 sets of 12 @ 50

    Bodyweight: 199.0 Pounds (Down 24.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:44:10.33 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout today for my first one of the year. I was supposed to do lower body today and finish out Cycle 48. My knees and hips were a little sore from the run yesterday so I jumped ahead to the first upper body workout od Cycle 49. I'll come back and get the lower body workout either tomorrow or Saturday.
    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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    Great workout Greg. Good to see you hitting multiple sets of 185 for triples on pressing. Definitely healing up nicely. That protocol is one I hope I never need but it looks to work very well.

    Enjoy your upcoming leg day.
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    Looks like as of late last week you were recovering nicely from the chest injury Greg. Good to hear. That was also a great recap of the year and yes, I agree, you have plenty of accomplishments to be proud of. What an insane year strengthwise and you also dropped a ton of weight. That was a ton of cardio too, especially with the time off that you had to take. Maybe I can do half that much when I'm your age. Anyway, hope you're having a good week and I definitely wish you all the best in the new year!
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    Originally Posted by shaneinga View Post
    Great workout Greg. Good to see you hitting multiple sets of 185 for triples on pressing. Definitely healing up nicely. That protocol is one I hope I never need but it looks to work very well.

    Enjoy your upcoming leg day.
    Thanks Shane. Yeah the pressing is feeling good these days. I really have to hold myself back from pushing it. It feels like I could probably lift a lot more but I guess this is one of those better safe than sorry times...LOL!

    That Starr protocol definitely works. Like you I hope I never have to use it again, but if so at least I know a little about it now.


    Originally Posted by TM79 View Post
    Looks like as of late last week you were recovering nicely from the chest injury Greg. Good to hear. That was also a great recap of the year and yes, I agree, you have plenty of accomplishments to be proud of. What an insane year strengthwise and you also dropped a ton of weight. That was a ton of cardio too, especially with the time off that you had to take. Maybe I can do half that much when I'm your age. Anyway, hope you're having a good week and I definitely wish you all the best in the new year!
    Thanks Trent. Yeah the injury is healed up for the most part.

    I had to LOL about the cardio...when you're 45 you'll probably be running across the country.

    Happy New Year 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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