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  1. #5521
    Registered User PtReyesGreg's Avatar
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    6:17 am - Home

    Tuesday morning I completed 531 Strength & Mass After 40 (C54_1C) as follows:

    Hypers 2 sets of 15

    Sumo 3.5" Block Pulls 3-160, 3-205, 3-245, 3-275, 3-305, 3 sets of 3 @ 345
    Superset with:
    Shrugs 5-145, 20-175, 20-195, 20-225, 5-245

    Bison Bar Squats (FSL) 3-135, 5 sets of 3 @ 190

    Reverse Hypers 20

    Bodyweight: 209.8 Pounds (Down 13.4 pounds from 223.2 on 7/1)

    Workout Duration: 0:50:55.08 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout yesterday. My low back has been sore a lot lately so I've been doing yoga in the evenings before bed. That seems to help. Also, sumos put a lot less stress on my low back so I went with them and they felt good.

    I decided to give 20 rep shrugs a try. On my top set I did a set of 5 but I should have gone for 20 there too, so I'll do that next time.
    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. #5522
    Still Pounding! TM79's Avatar
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    Sumo block pulls? Just when I thought I had heard of everything... Sounds like a good variation for a sore lower back. Mine has been sore too... Beauty of a workout Greg. Hopefully the ankle feels better and you can get out on a run this weekend.
    All-Time PR's and Info:
    M, 5'10", 180 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 27 Rounds
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  3. #5523
    Registered User shaneinga's Avatar
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    Good workout Greg. 20 rep shrugs just feel good.

    Sorry to hear about the lower back and hopefully that yoga will do the trick to get you feeling better. I also like the hypers you did to warm up your back prior to sumos. Good idea.
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  4. #5524
    Recovering Weakling RT1957's Avatar
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    Solid pull session shugs for 20's how's that work out the next day...gotta gets some DOMS doing that...I still use some yoga stretches for my back I think they work great....strong work as always Greg!!
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  5. #5525
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Sumo block pulls? Just when I thought I had heard of everything... Sounds like a good variation for a sore lower back. Mine has been sore too... Beauty of a workout Greg. Hopefully the ankle feels better and you can get out on a run this weekend.
    Thanks Trent. I was able to go on a 3 mile trail run yesterday. It was somewhat painful but after paying more attention to it, it really seems to be a bone right on top of my foot towards the outside. It was visibly swolen after the run. I took a picture of it so I can show a doctor. In any case, as long as I take it slow, stay on trails, and don't do too many miles I think I can get some good shorter runs in.


    Originally Posted by shaneinga View Post
    Good workout Greg. 20 rep shrugs just feel good.

    Sorry to hear about the lower back and hopefully that yoga will do the trick to get you feeling better. I also like the hypers you did to warm up your back prior to sumos. Good idea.
    Thanks Shane. Yeah those 20 rep shrugs definitely feel effective. My traps were sore the next day so they must've done something.

    The hypers and yoga have been helping with the low back. I just have to be disciplined and do them on a regular basis.


    Originally Posted by RT1957 View Post
    Solid pull session shugs for 20's how's that work out the next day...gotta gets some DOMS doing that...I still use some yoga stretches for my back I think they work great....strong work as always Greg!!
    You said it Ron, I was definitely sore the next day after those shrugs. It only lasted for that one day though so it wasn't too bad.

    Yeah yoga is great. I use it for specific spots like back and hips and also for shoulders and leg muscles. I always feel better after doing 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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  6. #5526
    Registered User PtReyesGreg's Avatar
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    5.14.2020
    6:34 am - Home

    Thursday morning I completed 531 Strength & Mass After 40 (C54_1D) as follows:

    Shoulder Rehab - Red Bands

    Inc. Bench Press (30 deg.) 10-45, 3-135, 3-155, 3-175, 3-195, 3 sets of 5 @ 215
    Superset with:
    Band Facepulls 5 sets of 15 w/ Purple Band

    CGBP (FSL) 3 sets of 5 @ 195

    Wtd. Dips 5 sets of 5 @ BW + 25
    Superset with:
    French Press 3 sets of 12 @ 55

    Bodyweight: 210.4 Pounds (Down 12.8 pounds from 223.2 on 7/1)

    Workout Duration: 0:39:46.19 h:mm:ss.ms (with 1:00 rest between sets)

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

    5.15.2020
    6:35 am - Home

    Friday morning I completed 531 Strength & Mass After 40 (C54_2A) as follows:

    5 minutes of yoga for low back and hips

    SSB Box Squats 3-115, 3-150, 3-175, 3-205, 3-230, 3 sets of 3 @ 260
    Superset with:
    V-Grip TBar Rows 5-110, 5-140, 5-150, 5-172, 5-195, 3 sets of 8 @ 150 (FSL)

    Calf Raises 3 sets of 10 @ 205
    Superset with:
    EZ Bar Curls 3 sets of 10 @ 70

    Multi-Grip Chins 3 sets of 10 (all at BW)
    Superset with:
    Leg Raises 3 sets of 10

    Bodyweight: 211.4 Pounds (Down 11.8 pounds from 223.2 on 7/1)

    Workout Duration: 0:41:40.82 h:mm:ss.ms (with 1:00 rest between sets)

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

    8:29 am - Home

    This morning I completed 531 Strength & Mass After 40 (C54_2B) as follows:

    Shoulder Rehab - Red Bands

    Bench Press 3-115, 3-145, 3-175, 3-205, 3-230, 3 sets of 3 @ 255
    Superset with:
    DB BOLR 5 sets of 10 @ 15

    Decline BP (FSL) 5 sets of 3 @ 185

    Inc DB BP 3 sets of 10 @ 50

    Shoulder Horn 3 sets of 12 @ 5

    Bodyweight: 211.4 Pounds (Down 11.8 pounds from 223.2 on 7/1)

    Workout Duration: 0:43:22.84 h:mm:ss.ms (with 1:00 rest between sets)

    Three good workouts. Presses are feeling good and squats are feeling good. I've really taken to this program. It feels like it's flowing right along.
    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. #5527
    Still Pounding! TM79's Avatar
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    Awesome sessions last week Greg. Awesome looking sets on everything. Very glad to hear that the presses are going up well. Sorry you are continuing to have pain and swelling during the runs. Yeah man, definitely get to the doctor about that. Hopefully it is something that can heal with some rest.
    All-Time PR's and Info:
    M, 5'10", 180 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 27 Rounds
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  8. #5528
    Registered User shaneinga's Avatar
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    As you said, 3 good workouts there Greg. Moving some good weights in here as usual. Bench press is really starting get back up there.

    I agree with this programming, I like it a lot. Thank you for turning me onto it.
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  9. #5529
    Recovering Weakling RT1957's Avatar
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    Incline BP numbers are very impressive Greg...multiple sets at 215 as well as flat BP at 255...strong work all around!!
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  10. #5530
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Awesome sessions last week Greg. Awesome looking sets on everything. Very glad to hear that the presses are going up well. Sorry you are continuing to have pain and swelling during the runs. Yeah man, definitely get to the doctor about that. Hopefully it is something that can heal with some rest.
    Thanks Trent. This week I've been doing my daily walks with my stronger (w/ Metal Reinforcement) ankle brace and a plantar fasciitis foot pad and things are feeling better. I'm going to do a trail run on Saturday with that and see how it feels.


    Originally Posted by shaneinga View Post
    As you said, 3 good workouts there Greg. Moving some good weights in here as usual. Bench press is really starting get back up there.

    I agree with this programming, I like it a lot. Thank you for turning me onto it.
    Thanks Shane. Yeah the bench is building back up and feeling good. One great thing about this program is I can really focus a whole day on triceps which I think is really helping make my bench better.

    I didn't know I turned you on to S&M40 (I thought you had already found it) but if so you're definitely welcome. I like it because it's simple.


    Originally Posted by RT1957 View Post
    Incline BP numbers are very impressive Greg...multiple sets at 215 as well as flat BP at 255...strong work all around!!
    Thanks Ron. The inclines are feeling good and strong right now. I definitely like the variety they add to my workouts.
    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. #5531
    Registered User PtReyesGreg's Avatar
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    5.19.2020
    6:38 am - Home

    Tuesday morning I completed 531 Strength & Mass After 40 (C54_2C) as follows:

    Hypers 2 sets of 15

    Trap Bar 3.5" Block Pulls 3-160, 3-205, 3-249, 2-285, 1-325, 3 sets of 2 @ 365
    Superset with:
    Shrugs 5-145, 20-175, 20-205, 20-235, 5-265

    Bison Bar Squats (FSL) 3-135, 5 sets of 3 @ 205

    Hypers 15

    Bodyweight: 211.4 Pounds (Down 0.0 pounds from 211.4 on 5/15)

    Workout Duration: 0:39:53.50 h:mm:ss.ms (with 1:00 rest between sets)

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

    5.21.2020
    6:34 am - Home

    This morning I completed 531 Strength & Mass After 40 (C54_2D) as follows:

    Shoulder Rehab - Red Bands

    Inc. Bench Press (30 deg.) 3-135, 3-155, 3-185, 3-205, 3 sets of 3 @ 230
    Superset with:
    Band Facepulls 5 sets of 15 w/ Purple Band

    CGBP (FSL) 8-200, 2 sets of 6 @ 200
    Superset with:
    French Press 3 sets of 10 @ 55

    Wtd. Dips 5 sets of 5 @ BW + 30

    Bodyweight: 208.6 Pounds (Down 2.8 pounds from 211.4 on 5/15)

    Workout Duration: 0:36:49.50 h:mm:ss.ms (with 1:00 rest between sets)

    Another good pair of workouts. I'm really feeling good lately on most of my lifts. I've got some soreness around the tailbone for some reason that made deads challenging but aside from that I'm feeling pretty healthy. Time to do more yoga.

    I'm sorry I'm falling behind in the journals. I'll try to catch up with everyone in their journals.
    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. #5532
    Registered User shaneinga's Avatar
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    2 nice workouts Greg. Really strong triples on those incline bench presses. Very solid CGBP numbers as well especially super setting with French presses. Nice finish with the weighted dips.

    Yeah you introduced me to Andy when you started talking about him awhile ago and I went checking him out.
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  13. #5533
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    I should have been following this thread a long time ago. Lots of good stuff in here, Greg!
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  14. #5534
    Recovering Weakling RT1957's Avatar
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    I really like the variety of exercises you do in a cycle. So many different variations of compound moves
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    Still Pounding! TM79's Avatar
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    Two great sessions last week Greg. I'll echo my comments in Dave's journal. Those block pulls are brutal looking. It must be nice to have the lower back of a greek god. Solid sets on CGBP, IB and dips too. Hope you were able to get that run in this weekend!
    All-Time PR's and Info:
    M, 5'10", 180 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 27 Rounds
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    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    2 nice workouts Greg. Really strong triples on those incline bench presses. Very solid CGBP numbers as well especially super setting with French presses. Nice finish with the weighted dips.

    Yeah you introduced me to Andy when you started talking about him awhile ago and I went checking him out.
    Thanks Shane. Yeah those sessions with the inclines and triceps work are some of my favorites. It feels like they're really improving my arm development and my bench so that is a double win.

    Yeah Andy has some good programs and programming knowledge. His videos on YouTube are a little dry but I love how explains why he sets things up like he does.


    Originally Posted by ElrondHubbard View Post
    I should have been following this thread a long time ago. Lots of good stuff in here, Greg!
    Thanks. I'll go take a look at your thread too.


    Originally Posted by RT1957 View Post
    I really like the variety of exercises you do in a cycle. So many different variations of compound moves
    Thanks Ron. Yeah the variety of compounds is great with this program. They really seem to be benefiting me. So far I've been pretty disciplined about not adding "extra stuff" in so I can really focus on getting the most benefit from them.


    Originally Posted by TM79 View Post
    Two great sessions last week Greg. I'll echo my comments in Dave's journal. Those block pulls are brutal looking. It must be nice to have the lower back of a greek god. Solid sets on CGBP, IB and dips too. Hope you were able to get that run in this weekend!
    Thanks Trent. Yeah the block pulls are a real lift saver. I don't think I'd be able to do any sort of deadlift without them right now. The sumos in particular don't annoy my low back so that's what I'm running with now.

    I did get a good run in this weekend. The ankle/foot are starting to improve and my distance is gradually going up...at a VERY slow pace though.
    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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    5.22.2020
    6:36 am - Home

    Friday morning I completed 531 Strength & Mass After 40 (C54_3A) as follows:

    SSB Box Squats 3-115, 3-150, 3-200, 3-220, 3-250, 3 sets of 1 @ 275
    Superset with:
    Wide-Grip TBar Rows 5-110, 5-140, 5-162, 5-184, 5-205, 3 sets of 6 @ 162 (FSL)

    Calf Raises 3 sets of 10 @ 220
    Superset with:
    BB Curls 3 sets of 8 @ 75

    Multi-Grip Chins 3 sets of 10 (all at BW)
    Superset with:
    Leg Raises 3 sets of 12

    Bodyweight: 209.6 Pounds (Down 1.8 pounds from 211.4 on 5/15)

    Workout Duration: 0:37:46.46 h:mm:ss.ms (with 1:00 rest between sets)

    *******************
    5.24.2020
    7:50 am - Home

    Sunday morning I completed 531 Strength & Mass After 40 (C54_3B) as follows:

    Shoulder Rehab - Red Bands

    Bench Press 3-115, 3-145, 3-175, 3-225, 3-245, 2 sets of 1 @ 275, 10-275
    Superset with:
    DB BOLR 5 sets of 10 @ 15

    Decline BP (FSL) 5 sets of 3 @ 190
    Band Facepulls (Purple) 5 sets of 15

    Inc DB BP 3 sets of 10 @ 45

    Bodyweight: 210.6 Pounds (Down 0.8 pounds from 211.4 on 5/15)

    Workout Duration: 0:44:58.23 h:mm:ss.ms (with 1:00 rest between sets)

    https://www.instagram.com/p/CAk1mCZgH8U/

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

    Saturday morning I went for a trail run at Empire Mine state park in Grass Valley. I ran 3.62 miles in 1h:00m:37s (glacial pace again), climbed a total of 305 ft to a max elevation of 2923 ft, and burned 557 kcal. It was a tough run, but my ankle seemed to do a little better. Again the fronts of my shins got very tight and I had to stop several times to stretch them out. I'm glad to be making a little progress on building up the distance. This weekend I'll try for 4 miles.

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

    5.26.2020
    6:27 am - Home

    This morning I completed 531 Strength & Mass After 40 (C54_3C) as follows:

    Sumo 3.5" Block Pulls 3-160, 3-205, 2-249, 1-315, 1-345, 3 sets of 1 @ 385
    Superset with:
    Shrugs 5-145, 20-175, 20-225, 20-245, 20-275

    Bison Bar Squats (FSL) 3-135, 3-185, 5 sets of 3 @ 225

    Wtd. Hypers 12-50, 10-50, 14-50

    Bodyweight: 212.8 Pounds (Up 1.4 pounds from 211.4 on 5/15)

    Workout Duration: 0:57:23.26 h:mm:ss.ms (with 1:00 rest between sets)

    This was a good, active holiday weekend. I got in some good workouts, a run, and also did a LOT of yard work including shoveling/loading and moving 30 wheel barrows full of dirt. I also dug a 3-4 foot round and 15" deep hole for my wife to plant a tree. Basically it was a weekend with lots of exercise.

    The highlight of my lifting was the final set of bench on Sunday morning with 10 reps at 275. I'm happy to see my strength still building there.

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    3 very strong workouts Greg. Good to see you able to get out and get some running in again. I know you have missed being able to do that. That sounds like a heck of a tree your wife planted.

    Amazing set on BP there. 10 x 275, wow man, that is damn strong!

    Really solid numbers everywhere in here though. SSB squats and block pulls looked really good. Good luck with your run to 500.
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    Originally Posted by shaneinga View Post
    3 very strong workouts Greg. Good to see you able to get out and get some running in again. I know you have missed being able to do that. That sounds like a heck of a tree your wife planted.

    Amazing set on BP there. 10 x 275, wow man, that is damn strong!

    Really solid numbers everywhere in here though. SSB squats and block pulls looked really good. Good luck with your run to 500.
    Thanks Shane. Yeah it's great to be able to get out to run again, even if I'm slow and can only go a fraction of the miles I used to. Just getting out there on the trails is fun.

    I was damn happy with that bench workout. Depending on how I feel I might keep doing that AMRAP thing on the final set of my heavy bench in week 3 of each cycle. It feels good to push it a bit.
    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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    6:36 am - Home

    This morning I completed 531 Strength & Mass After 40 (C54_3D) as follows:

    Shoulder Rehab - Red Bands

    Inc. Bench Press (30 deg.) 3-135, 3-155, 3-190, 3-215, 3 sets of 1 @ 240
    Superset with:
    Band Facepulls 5 sets of 15 w/ Purple Band

    CGBP (FSL) 3 sets of 5 @ 215
    Superset with:
    French Press 3 sets of 10 @ 57.5

    Wtd. Dips 5 sets of 5 @ BW + 35
    Superset with:
    Shoulder Horn 5 sets of 10 @ 5 pounds

    Bodyweight: 210.6 Pounds (Down 0.8 pounds from 211.4 on 5/15)

    Workout Duration: 0:43:30.28 h:mm:ss.ms (with 1:00 rest between sets)

    Great workout today and a nice way to wrap up this cycle.

    I've been terrible about doing deloads, but with this program I'm going to do one after each 2 cycles. I'll start with squats tomorrow and plan to do sets of 3 up to the First Working Set weight. This should allow me to heal up a bit and get ready to hit the next cycle in a week.
    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. #5541
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    Awesome way to wrap up this cycle Greg. Very strong numbers in here as usual. Those incline BP numbers are really getting up there and with those kind of numbers I wouldn't be worried about missing SOHP to much.

    I like the idea of deloading after 2 cycles as well. Kind of follows the 7th week protocol from Wendler and 6 weeks of hard lifting you body should be about ready for one. Enjoy the deload and try to heal up a little.
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    Originally Posted by shaneinga View Post
    Awesome way to wrap up this cycle Greg. Very strong numbers in here as usual. Those incline BP numbers are really getting up there and with those kind of numbers I wouldn't be worried about missing SOHP to much.

    I like the idea of deloading after 2 cycles as well. Kind of follows the 7th week protocol from Wendler and 6 weeks of hard lifting you body should be about ready for one. Enjoy the deload and try to heal up a little.
    Thanks Shane. Yeah my shoulders seem to be getting plenty of work from the Incline Bench and also from the various dumbbell presses I'm doing. I still miss the SOHP but I'm seeing enough results to keep me on my planned path.

    I started my deload workouts today and it felt good. It does follow the 7th week protocol and I agree that after 2 cycles of heavy lifting the body deserves a break. I think Andy mentions in the plan about doing a deload every 3-6 weeks too, but I don't have it in front of me right now.
    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. #5543
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    6:50 am - Home

    This morning I completed 531 Strength & Mass After 40 (C55_Deload_A) as follows:

    SSB Box Squats 3-120, 3-160, 3-180, 3-195
    Superset with:
    V-Grip TBar Rows 5-110, 5-130, 5-145

    Calf Raises 3 sets of 10 @ 195
    Superset with:
    DB Hammer Curls 3 sets of 8 @ 30

    Multi-Grip Chins 3 sets of 5 (all at BW)
    Superset with:
    Leg Raises 3 sets of 10

    Bodyweight: 211.4 Pounds (Down 0.0 pounds from 211.4 on 5/15)

    Workout Duration: 0:22:16.48 h:mm:ss.ms (with 1:00 rest between sets)

    Nice easy deload workout today. I think doing a week of these lighter workouts will give my body some much needed time to recover.
    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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    5.30.2002 @ 12:10 pm
    On Saturday I ran 3.11 miles in 46m:21s on Union Hill Trail at Empire Mine state park in Grass Valley. I climbed a total of 201 ft to a max elevation of 2910 ft and burned an estimated 520 kcal. My ankle was hurting by the end but I was still able to get the run in and pick up my still slow pace a bit.

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

    5.31.2020
    8:19 am - Home

    Sunday morning I completed 531 Strength & Mass After 40 (C55_Deload_B) as follows:

    Shoulder Rehab - Red Bands

    Bench Press 10-45, 3-135, 3-155, 3-175, 3-195
    Superset with:
    DB BOLR 3 sets of 10 @ 15

    Decline BP (FSL) 3 sets of 3 @ 175
    Band Facepulls (Purple) 3 sets of 15

    Inc DB BP 2 sets of 10 @ 40
    Superset with:
    Shoulder Horn 2 sets of 12 @ 5

    Bodyweight: 214.2 Pounds (Up 2.8 pounds from 211.4 on 5/15)

    Workout Duration: 0:22:39.38 h:mm:ss.ms (with 1:00 rest between sets)

    Nice deload workout. I was able to get some blood flow in the chest and shoulders which felt good. I'm looking forward to my next cycle though.
    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. #5545
    Still Pounding! TM79's Avatar
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    Good looking deload sessions Greg. The sad thing is that I missed the "deload" part and thought they were regular sessions, but then quickly remembered what a beast you are and felt stupid... Sorry that the ankle pain came back during your run. Man, I'm really hoping you can get that figured out. I seem to have some nagging knee pain now that never seems to go away. Hope you have a good week brother! Keep up the good work!
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  26. #5546
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    2 solid deload workouts Greg. Hopefully that ankle comes around and the pain eases as you get more miles under you.
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    OK I've missed a lot of workouts but I did read through them all...:-)
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    Originally Posted by TM79 View Post
    Good looking deload sessions Greg. The sad thing is that I missed the "deload" part and thought they were regular sessions, but then quickly remembered what a beast you are and felt stupid... Sorry that the ankle pain came back during your run. Man, I'm really hoping you can get that figured out. I seem to have some nagging knee pain now that never seems to go away. Hope you have a good week brother! Keep up the good work!
    Thanks Trent. I got some bad news about the ankle/foot. I'll post more details below. I've had some good workouts lately, but I've been super busy and fell behind logging in here.


    Originally Posted by shaneinga View Post
    2 solid deload workouts Greg. Hopefully that ankle comes around and the pain eases as you get more miles under you.
    Thanks Shane. Yeah the ankle is not so bueno. I'll give some details below but it's a bit of a bummer.


    Originally Posted by RT1957 View Post
    OK I've missed a lot of workouts but I did read through them all...:-)
    Hah Ron! That's a lot of dry reading.
    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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    Note: What a pain in the ass...it took me several days to get bb.com to accept this post.

    I've fallen way behind in here. While away, I did 2 more deload workouts after my last journal entry and then did 3 workouts of my new cycle too.

    Last Thursday I went to see my primary doctor about my ankle/foot. I told him the shoe inserts weren't cutting it and I showed him a picture of what my foot and ankle look like after a run...swollen etc. He said he didn't want to say my foot was deformed but that I had some bad structural issues going on there and he referred me to a podiatrist.

    My doctor didn't say to limit my activities in any way, so I went for a trail run on Saturday and ran 3.3 miles. As usual lately, my ankle swelled up a lot and became very painful by the end. I limped back to the car and went home and did some heavy yard work (digging holes for trees, weed whacking, chain sawing, etc.) limping around the whole time.

    Tuesday morning I did my normal Deadlift / Light Squat workout. Later that day I went to the podiatrist. I told him about the pain I was having and he had me take off my shoes and walk down the hallway. He immediately said I had an advanced case of Posterior Tibial Tendon Dysfunction. Basically the Tibial Tendon which connects to the navicular on the inner side of your foot and goes from there, along the side of your foot, around the heel and connects to the calf muscle. In moderate cases the tendon can become damaged from overuse etc., and stretches out causing the arch to drop and you get flat feet. It can be progressive and get worse over time. In my case I've been dealing with that for years and also twisted my ankles a number of times which didn't help things, and stretched things out more.

    https://orthoinfo.aaos.org/en/diseas...n-dysfunction/

    Continued below...
    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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  30. #5550
    Registered User PtReyesGreg's Avatar
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    My case is bad enough that my tendon is really providing no support to my foot. When I run my foot collapses and turns out to the right. When it collapses my ankle takes all of the force when I run...my foot is not providing any shock absorption.

    Long story short he told me I have to stop running immediately and probably won't be able to run ever again unfortunately. He taped up my foot and told me to come back next week. At that next visit he'll take molds of my feet for custom orthotics, x-ray my foot and ankle, and put a cast on my right leg that I'll have to keep on for 4 weeks. At that point I'll start using my orthotics to see if the situation has gotten better. If not, I'll have to get surgery where they'll cut out the bad part of the tendon and graft in a replacement tendon. Also, they might have to fuse some bones together in my foot. He said he feels the cast and orthotics have a 30% chance of working but I have a 70% chance of needing surgery. Needless to say, none of that was good news.

    This week I had to stop walking my dogs, and reduce my movement as much as possible. He even said no bicycle riding or swimming to avoid more damage to my foot. I have to wear supportive Brooks Beast running shoes with hard inserts anytime I'm out of bed...so basically all day. This means no more squats or deadlifts or any other lifts that put pressure on the foot and ankle for at least 5 weeks and maybe more.

    He said I should've come in when I first injured my foot/ankle during my PCT hike/run last summer. At that point he could've put a boot on me and it probably would've healed up in a month. Since I kept using it and running for most of a year after that I've probably done permanent damage. My ability to tune out pain and keep going did me wrong in this case.

    I'm bummed about not being able to run (possibly ever again), but on the positive side once things heal up I can take up mountain biking again. As far as lifting goes I plan to keep going with Andy Baker's program and just take out squats, deadlifts, standing rows, etc. I'll do upper body lifts either sitting or on a bench. Basically just keep on keeping on doing what I can do without using my legs...
    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/
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