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  1. #61
    Registered User PtReyesGreg's Avatar
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    Tonight I ran 3.23 miles in 39m:54s. My pace is pretty slow, but I run intervals of 2 min slow / 1 min faster and also mix in some hills in the middle of my run. It definitely feels like my body is getting a little leaner...at least it feels like I'm having to chug a little less to make it up the hills.

    Tomorrow its Squat and Bench Press day so I'm looking forward to 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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  2. #62
    Registered User PtReyesGreg's Avatar
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    This morning I completed workout A (4_2_A) as follows:

    Hypers 20-0
    Squats 5-155, 5-185, 5-215, 5-215 5-215
    BP 5-155, 5-175, 5-190, 5-190, 5-190
    SLDL 5-155, 5-185, 5-215, 5-215 5-215
    Neutral Grip Chins 5-5, 5-10, 5-12.5, 5-12.5, 5-12.5
    Fat Bar MP 5-95, 5-106, 5-116, 5-116, 5-116
    Hanging Leg Raises 15-0
    Fat Bar Curls 8-90.5, 7-101.5

    Another good workout. Everything felt good. The bench press felt a little tougher than last week...I added 10 pounds this week, so I might need to reduce my increase for bench to 5 next week, to prolong my linear progression.
    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. #63
    does curls in power racks yaaar's Avatar
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    Kicking ass, Greg. You better do something with your squat else your bench is going to catch up!
    Don't listen to me, I'm in terrible shape.

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  4. #64
    Registered User PtReyesGreg's Avatar
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    Originally Posted by yaaar View Post
    Kicking ass, Greg. You better do something with your squat else your bench is going to catch up!
    Thanks. LOL about my bench catching the squat. Luckily starting next week I'm planning on increasing the squats and deads by 10 pounds per week and the bench (and everything else) by 5 pounds, so they should leave the bench in the dust fairly soon.
    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. #65
    Registered User PtReyesGreg's Avatar
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    This evening I ran 3.1 miles in 36m:36s. It was a 1.1 mile loop trail with a couple of big hills. Luckily I have a dog that loves to run and helps pull me up the hills.
    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. #66
    does curls in power racks yaaar's Avatar
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    I get on my dog for pulling on the leash... unless we're going up hill... they he's a good boy!
    Don't listen to me, I'm in terrible shape.

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  7. #67
    Registered User PtReyesGreg's Avatar
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    Originally Posted by yaaar View Post
    I get on my dog for pulling on the leash... unless we're going up hill... they he's a good boy!
    LOL! That's exactly like me with my dog.
    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. #68
    Registered User PtReyesGreg's Avatar
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    This morning I completed Workout B (4_3_B) as follows:

    Hypers 20-0
    Front Squats 5-115, 5-125, 5-135, 5-135, 5-135
    Decline BP 5-150, 5-165, 5-175, 5-175, 5-175
    DL 5-165, 5-185, 5-215
    Chins 5-5, 5-10, 5-12.5, 5-12.5, 5-12.5
    MP 5-94.5, 5-105.5, 5-116.5, 5-116.5 5-116.5
    Decline Situps 25-0

    This workout felt very good. That brings week #4 of this program to an end, and so far so good. I'm enjoying the 5x5...it's a nice change from the hypertrophy (6 - 12 rep per set) workout I was running before.

    I did make one change this workout. I decided to try switching from Decline BP to Incline BP on my B workout. I just wasn't feeling much from the declines and from most things I've read the Incline is a superior move, so I'm going to try that for at least the next 4 weeks, but likely for the rest of the 6 months I'm on this workout.

    One last thing...GO GIANTS!!! They start the division series today and I might have to take an extended lunch break at work today to watch it.
    Last edited by PtReyesGreg; 10-03-2014 at 08:18 AM.
    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. #69
    Registered User mirroroferised's Avatar
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    Some guys swear by declines but I've never liked them. Iclines on the other hand get rave reviews. I'm quite sure whenever I finish with 5/3/1 or just need a change I'll be going back to db's and dips. Did them fairly consistently for 3 months before 531 and loved them.

    I'm not a follower of the NL at all or anything other than AL east really but from what I hear your giants have their work cut out for them. Good luck.
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  10. #70
    Registered User PtReyesGreg's Avatar
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    Originally Posted by mirroroferised View Post
    Some guys swear by declines but I've never liked them. Iclines on the other hand get rave reviews. I'm quite sure whenever I finish with 5/3/1 or just need a change I'll be going back to db's and dips. Did them fairly consistently for 3 months before 531 and loved them.
    After reading through your journal I've started reading through Wendler's 531 book and am planning on starting that program after I finish my 5x5. I'm thinking about doing some variation of the Boring But Big or Triumvirate assistance work options so I can add some db's and dips in. I think that sounds right up the alley of what I'm looking for.


    Originally Posted by mirroroferised View Post
    I'm not a follower of the NL at all or anything other than AL east really but from what I hear your giants have their work cut out for them. Good luck.
    They most definitely have their work cut out for them. I have a lot of faith in the Giants though. There's something about this team, especially under Bochy, that loves to play the underdog role. They did it in 2010 and 2012, and they seem to be peaking again at just the right time. I'm just excited that they made it to the playoffs (I wasn't too sure a month ago) and am ready for an exciting ride.
    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. #71
    Registered User mirroroferised's Avatar
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    Originally Posted by PtReyesGreg View Post
    After reading through your journal I've started reading through Wendler's 531 book and am planning on starting that program after I finish my 5x5. I'm thinking about doing some variation of the Boring But Big or Triumvirate assistance work options so I can add some db's and dips in. I think that sounds right up the alley of what I'm looking for.




    They most definitely have their work cut out for them. I have a lot of faith in the Giants though. There's something about this team, especially under Bochy, that loves to play the underdog role. They did it in 2010 and 2012, and they seem to be peaking again at just the right time. I'm just excited that they made it to the playoffs (I wasn't too sure a month ago) and am ready for an exciting ride.
    Also look into the periodization bible. I spent a ton of time on blackironbeast.co before and after I started 5/3/1, That was the one option I never checked out until dng mentioned he was switching. I read it and it makes a lot of sense. It seems to be bbb with accessories as well. You basically end up doing everything twice a week it seems. I really like this option anyway. I've always been a big fan of high rep training so this option really delivers.
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  12. #72
    does curls in power racks yaaar's Avatar
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    Hell yea, let's go Giants!

    I've started reading the 5/3/1 stuff yesterday as well. Going to finish off the year with 5x5's and then will likely switch over to that in January. I need to figure out the accessory work though, I don't have dumbells and my wife will murder me if I spend too much more money.
    Don't listen to me, I'm in terrible shape.

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  13. #73
    Registered User mirroroferised's Avatar
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    Originally Posted by yaaar View Post
    Hell yea, let's go Giants!

    I've started reading the 5/3/1 stuff yesterday as well. Going to finish off the year with 5x5's and then will likely switch over to that in January. I need to figure out the accessory work though, I don't have dumbells and my wife will murder me if I spend too much more money.
    Wendler is adamant that the main thing is you get the main lifts done. As long as you do, I would suggest playing around with all the options. That's what I took away from the book. Keeps things interesting while you find one you like and then just run with it for awhile. In my honest and completely unprofessional opinion...
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  14. #74
    Registered User PtReyesGreg's Avatar
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    Originally Posted by yaaar View Post
    Hell yea, let's go Giants!

    I've started reading the 5/3/1 stuff yesterday as well. Going to finish off the year with 5x5's and then will likely switch over to that in January. I need to figure out the accessory work though, I don't have dumbells and my wife will murder me if I spend too much more money.
    Hell yeah! Too bad the game is on a work day, but I don't know if much work will be getting done by me while its's going on...

    I hear you about the money and murdering wife. At first the wife was happy I was getting into shape and didn't mind the expense of setting up a home gym. That quickly turned into frustration with the time I spend lifting (and running) and definitely with the money for rack, bars, benches, weights, etc. I have to force myself to stay out of the equipment forum to keep from getting wild hairs to buy new toys like a new power bar or more plates or dumbbells...

    Originally Posted by mirroroferised View Post
    Wendler is adamant that the main thing is you get the main lifts done. As long as you do, I would suggest playing around with all the options. That's what I took away from the book. Keeps things interesting while you find one you like and then just run with it for awhile. In my honest and completely unprofessional opinion...
    I'll definitely keep that in mind. It makes sense that the big lifts are the most important. BTW, thanks for recommending the Periodization Bible option. I just looked that up, and it does sound like what I'm looking for. I think that is probably the direction I'll head. I'll should be on my current plan until the beginning of March, but then I think it'll be on to this plan. I like the way he builds a deload in every 4 weeks. I think that'll help prolong my gains and prevent some of the sore joints, etc., that I get from constantly increasing weights with no back off.
    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. #75
    does curls in power racks yaaar's Avatar
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    How about that game yesterday!!! Holy cow, I don't even... Yea, basically I ended up getting nothing done.
    Don't listen to me, I'm in terrible shape.

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  16. #76
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    Yesterday I ran 3.47 miles in 43m:00s. It was a good run, but I am scaling back my miles for the next couple of weeks to give my feet a break. I have Plantar fasciitis that flares up occasionally and it has been bothering me a bit this week. Thus, I have to scale back for a little while until it goes away...especially because I don't want it to impact my lifting at all.
    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. #77
    Registered User PtReyesGreg's Avatar
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    Originally Posted by yaaar View Post
    How about that game yesterday!!! Holy cow, I don't even... Yea, basically I ended up getting nothing done.
    That was a great game! It was very exhausting to watch and I am so happy it wound up going our way. My wife and I watched the whole thing and we were both warn out by the end of it. I was so happy to see Belt hit that homer. I was hoping he'd do something like that. Hopefully, that was the straw that breaks the Nats back...with MadBum on the hill on Monday we should be good to go. That should be an exciting game for you to be at tomorrow...have a great 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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    does curls in power racks yaaar's Avatar
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    Originally Posted by PtReyesGreg View Post
    That was a great game! It was very exhausting to watch and I am so happy it wound up going our way. My wife and I watched the whole thing and we were both warn out by the end of it. I was so happy to see Belt hit that homer. I was hoping he'd do something like that. Hopefully, that was the straw that breaks the Nats back...with MadBum on the hill on Monday we should be good to go. That should be an exciting game for you to be at tomorrow...have a great time!
    We watched the entire thing too. So exhausting. I'm in the club section tomorrow, not my usual seats but good spot to take the wife to. Hopefully we celebrate!
    Don't listen to me, I'm in terrible shape.

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    Registered User PtReyesGreg's Avatar
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    This morning I completed workout A (5_1_A) as follows:

    Hypers 20-0
    Squats 5-165, 5-195, 5-225, 5-225 5-225
    BP 5-160, 5-180, 5-195, 5-195, 5-195
    SLDL 5-165, 5-195, 5-225, 5-225 5-225
    V-Grip Chins 5-7.5, 5-12.5, 5-15, 5-15, 5-15
    Fat Bar MP 5-101, 5-111, 5-121, 5-121, 5-121
    Leg Raises 25-0
    Fat Bar Curls 6-96, 6-101

    Good workout today. The last several sets of Fat Bar MP were very tough. I have been trying to keep those at the same weight as my regular MP, but they might have to slip 5-10 pounds behind in the progression. I don't want my form to suffer trying to get the weight up with the fat bar. Also, my the outside of my right pec felt a little sore while doing these so I really want to pay attention to the form.
    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. #80
    does curls in power racks yaaar's Avatar
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    Solid stuff right here.
    Don't listen to me, I'm in terrible shape.

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  21. #81
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    Originally Posted by yaaar View Post
    Solid stuff right here.
    Thanks Yaaar. It looks like we are at about the same spot on the MP. Mine felt heavy as hell today too! But hey, as long as we get them up, it's a good day, right?
    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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    Sexy squatting.
    Ride it like you just stole it.
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    I posted this in Yaaar's journal to tell him about it, but wanted to post it in my own journal as well, so I can keep track of what diet I am following and when, for future tracking.

    For the last couple of weeks I have been following the simple plan mentioned by Wendler in his 5/3/1 2nd edition book in the "Eating to Lose Weight" section. It really seems to be working for me so far. I was having trouble finding the discipline to measure all of my food and calculate everything with my macros at every meal so I started trying his plan. In a nutshell he says at each meal to:

    1. Drink 50g protein drink mixed with water. (I usually use 1 cup of milk and 1 cup of water)
    2. Eat Two or more servings of fruits and vegetables.
    3. Eat Palm sized portion of protein (this is usually about 4oz -- this is tough for me as I love to eat LOTS of meat ).
    4. Eat 30-50 grams of clean carbs (rice, potatoes, oatmeal, etc.)

    His key advice is that any time you feel like eating crap food (Chips, Candy, whatever) you should drink a protein drink. So far I've dropped about 5 pounds on this plan. I still feel a little hungry after meals, but that is OK, and actually I'm starting to adjust to these serving sizes (30-50 grams of carbs isn't much). The great thing is all I have to weigh now is my protein portion and my carbs.

    I intend to follow this plan for several months until I can get my weight down to around 200. Then I will stabilize for a few weeks and start tracking all of my macros again and trying for a slow, "as lean as possible" bulk. Ideally I see myself around 210 with 15% body fat.
    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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  24. #84
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    Originally Posted by doughnutgut View Post
    Sexy squatting.
    Thanks DNG...I think...should I be disturbed?
    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. #85
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    Solid numbers on that session, brother.
    Thanks for reading,
    TomB

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    Good work on the mp today plus getting 3 sets in with 2 plates on squats. I did the same with ohp today and can't scratch my head properly

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    Originally Posted by PtReyesGreg View Post
    Thanks DNG...I think...should I be disturbed?
    Forgot.

    No homo.
    Ride it like you just stole it.
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  28. #88
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    Originally Posted by doughnutgut View Post
    Forgot.

    No homo.
    Hah it's all good. I was just giving you the business...
    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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    This evening after work I ran 3.01 milies in 37m:48s. It was a good run, but I just wanted to get it over quick to get home and watch the Giants.
    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. #90
    does curls in power racks yaaar's Avatar
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    Originally Posted by PtReyesGreg View Post
    This evening after work I ran 3.01 milies in 37m:48s. It was a good run, but I just wanted to get it over quick to get home and watch the Giants.


    How 'bout those Giants?!?! Wahooooo!
    Don't listen to me, I'm in terrible shape.

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