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  1. #91
    Registered User PtReyesGreg's Avatar
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    Originally Posted by yaaar View Post


    How 'bout those Giants?!?! Wahooooo!
    Damn right! That was a great game. Vogey was solid and they got it done. One of the best parts for me was the dejected look on Bryce Harper's face when he realized his season was over...that guy seems like a punk. In case it's on to the next round for the GMen...woohoo!

    Did you go to the game? It looked like an electric atmosphere.
    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. #92
    Registered User PtReyesGreg's Avatar
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    This morning I completed Workout B (5_2_B) as follows:

    Hypers 20-0
    Front Squats 5-95, 5-117, 5-145, 5-145, 5-145
    Incline BP 5-105, 5-145, 5-180, 5-180, 5-180
    DL 5-135, 5-180, 5-225
    Wide Grip Pullups 5-7.5, 5-12.5, 5-15, 5-15, 5-15
    MP 5-75, 5-95, 5-120, 5-120, 5-120
    Decline Situps 25-0

    Today's workout was pretty good. I was tired as usual, but it went pretty well. The toughest lift for me as usual (exertion-wise) was the MP. I'm thinking I might have to lay off of the Fat Bar MP's on workout A for a while to work on my strength on these just focusing on the regular barbell. We'll see how I feel on Friday though. The toughest lift for me (mentally) as usual was the DL. It is always a challenge to get myself ready to move the weight up off the floor. Luckily the weight is not real heavy right now so that makes it a little easier.

    One change I made today was to lower some of my warm up set weights. I am trying to make my 1st sets equal to 60% of my work set amount and my 2nd set equal to 80% of my work set amount. This should leave more in the tank for my work sets. The only lift where this seemed a little tricky was on the MP. It felt tough to go from 95 on set 2 to 120 for the work sets. In the long run, though, as my weights hopefully continue to go up I think this strategy will pay off.
    Last edited by PtReyesGreg; 10-08-2014 at 10:55 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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  3. #93
    does curls in power racks yaaar's Avatar
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    Originally Posted by PtReyesGreg View Post
    Damn right! That was a great game. Vogey was solid and they got it done. One of the best parts for me was the dejected look on Bryce Harper's face when he realized his season was over...that guy seems like a punk. In case it's on to the next round for the GMen...woohoo!

    Did you go to the game? It looked like an electric atmosphere.
    I didn't go yesterday, but was there the day before. I definitely have tickets for game 4, and might have tickets for game 5 depending on how the lottery works out.


    Originally Posted by PtReyesGreg View Post
    This morning I completed Workout B (5_2_B) as follows:

    Hypers 20-0
    Front Squats 5-95, 5-117, 5-145, 5-145, 5-145
    Incline BP 5-105, 5-145, 5-180, 5-180, 5-180
    DL 5-135, 5-180, 5-225
    Wide Grip Pullups 5-7.5, 5-12.5, 5-15, 5-15, 5-15
    MP 5-75, 5-95, 5-120, 5-120, 5-120
    Decline Situps 25-0

    Today's workout was pretty good. I was tired as usual, but it went pretty well. The toughest lift for me as usual (exertion-wise) was the MP. I'm thinking I might have to lay off of the Fat Bar MP's on workout A for a while to work on my strength on these just focusing on the regular barbell. We'll see how I feel on Friday though. The toughest lift for me (mentally) as usual was the DL. It is always a challenge to get myself ready to move the weight up off the floor. Luckily the weight is not real heavy right now so that makes it a little easier.

    One change I made today was to lower some of my warm up set weights. I am trying to make my 1st sets equal to 60% of my work set amount and my 2nd set equal to 80% of my work set amount. This should leave more in the tank for my work sets. The only lift where this seemed a little tricky was on the MP. It felt tough to go from 95 on set 2 to 120 for the work sets. In the long run, though, as my weights hopefully continue to go up I think this strategy will pay off.
    Awesome stuff, that OHP might kill us all man. Very good volume all around, those pullups are probably the most impressive of all to me. I don't think I could do even one at this point.

    I tried a front squat last week and nearly killed myself last week, by the way.
    Don't listen to me, I'm in terrible shape.

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  4. #94
    Registered User PtReyesGreg's Avatar
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    This morning I completed workout A (5_3_A) as follows:

    Hypers 20-0
    Squats 5-135, 5-180, 5-225, 5-225 5-225
    BP 5-135, 5-165, 5-195, 5-195, 5-195
    SLDL 5-135, 5-180, 5-225
    Neutral Grip Chins 5-7.5, 5-12.5, 5-15, 5-15, 5-15
    Rows 5-155, 15-155
    Fat Bar MP 5-74, 5-96, 5-118, 5-118, 5-118
    Leg Raises 25-0

    This was a very good workout. I woke up about 10 minutes later than usual so it felt a little rushed at first, but quickly got in the groove. For this workout (and going forward) I adjusted Stiff Leg DL to use the same 2 warm up set / 1 work set pattern I've been using for regular DL. This allows me to get a good warm up in and then focus all out for one work set.

    The other change I made (that I will stick with from here on) is to get rid of curls and put Bent Over Rows in instead. Today I did 2 work sets of that, but I might bump that up to 3 work sets to match my other lifts. I don't need warm up sets for Rows as I am doing chins right before that so my back is warm already. Also, I intended to do work sets of 5 reps. I wasn't sure where to set my weight today, so I chose 155 which is a little light. Thus, for my last set today I did 15 reps. I will increase the weight for rows at the same rate as my other upper body lifts, 5 pounds per week. Once a few weeks have passed the 5 reps will be all I can handle.
    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. #95
    Registered User PtReyesGreg's Avatar
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    I've been wanting to capture pics of my homemade fat bar and multi-grip chin setup to record for future reference...in case I ever plop down the bucks to buy commercial versions of these items I can use these as a reference for the "old" low budget days.

    Here are pics of the chin setup I made:





    Here are pics of the fat bar:





    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. #96
    Registered User mirroroferised's Avatar
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    I love that setup man, well done. I love homemade workout stuff.
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  7. #97
    Registered User PtReyesGreg's Avatar
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    Originally Posted by mirroroferised View Post
    I love that setup man, well done. I love homemade workout stuff.
    Thanks. I've been wanting to buy a monkey bar for some time, but then realized I could whip that setup together pretty quickly with stuff I had laying around my garage. It seems pretty solid so far and should work for me 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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  8. #98
    does curls in power racks yaaar's Avatar
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    Nice job there, is there something on the other side or is it screwed in only?

    Somehow I'm imagining a u-bolt from a trucks leaf suspension but can't quite visualize how it would fit...
    Don't listen to me, I'm in terrible shape.

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  9. #99
    Registered User PtReyesGreg's Avatar
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    Originally Posted by yaaar View Post
    Nice job there, is there something on the other side or is it screwed in only?

    Somehow I'm imagining a u-bolt from a trucks leaf suspension but can't quite visualize how it would fit...
    Thanks. The 2x4's are screwed together with wood screws and then the handles are fastened to the 2x4's using eye bolts. These eye bolts go all the way through both 2x4's are are tightened with nuts. I used heavy duty washers so I could really tighten the nuts without worrying about them digging into the wood. The eye bolts I used are rated to 275 lbs so they can hold me and plenty of weight on my pull ups. Eventually I plan to buy 2 more eye bolts to fasten the 2x4's to my rack, instead of the C-Clamps. In the meantime, I cranked down hard on the C-Clamps, and they feel very solid. I feel absolutely no movement when doing my chins. Also, I'm not sure of the weight rating of the 2x4's, but by doubling them up like that and fastening them together with both wood screws and the eye bolts I think they are very strong. The boards don't bend at all when I'm hanging from them.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  10. #100
    Registered User PtReyesGreg's Avatar
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    This morning I ran 6.59 miles in 1h:20m:32s. It was a tough run with some big hills. With my lower carb diet I haven't really noticed much of a change in my weight workout energy, but the running sure has gotten tougher.
    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. #101
    Registered User PtReyesGreg's Avatar
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    This morning I completed Workout B (6_1_B) as follows:

    Hypers 20-0
    Front Squats 5-95, 5-125, 5-155, 5-155, 5-155
    Incline BP 5-111, 5-149.5, 5-188, 5-188, 5-188
    DL 5-145, 5-190, 5-235
    Chinups 5-10, 5-15, 5-17.5, 5-17.5, 5-17.5
    MP 5-95, 5-110, 5-125, 5-125, 5-125
    Decline Situps 25-0

    Overall a very good workout this morning. All of my lifts are still progressing and I haven't hit any stalls yet. The Incline BP's and the MP's are getting MUCH tougher, but the weight is still going up, so that is OK.

    Next week is a deload week (all lifts at 60%) and I'm looking forward to that. My elbow and shoulders are feeling a little sore now. I think the 5x5 is tough on my tendons, but a 60% weeks should do the trick, and then I'll be back to the linear progress.

    I was (and still am) a bit bummed about the Giant's loss last night, but they played a good game and I think they're still in a good position coming home. Go 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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  12. #102
    Bammed Marius_Ursus's Avatar
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    That fat bar's a beaut!

    Good job on the decline situps. Those'll tear your gut up.
    Thanks for reading,
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  13. #103
    Registered User PtReyesGreg's Avatar
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    Originally Posted by Marius_Ursus View Post
    That fat bar's a beaut!

    Good job on the decline situps. Those'll tear your gut up.
    Thanks. Yeah the first couple of times I did the decline situps I overdid it and couldn't sit up in bed without pain for a couple of days. Now that I've been doing them they feel like they're doing the trick. I've got a solid set of abs under a thick pillow of gut.
    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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  14. #104
    Registered User PtReyesGreg's Avatar
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    Today before lunch I ran 3.65 miles in 47m:33s. It was a tough run involving a hilly trail with some switchbacks. I was off work today, though so a nice run was just what I needed.
    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. #105
    Registered User PtReyesGreg's Avatar
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    This morning I completed workout A (6_2_A) as follows:

    Hypers 20-0
    Squats 5-145, 5-190, 5-235, 5-235 5-235
    BP 5-135, 5-175, 5-200, 5-200, 5-200
    SLDL 5-145, 5-185, 5-230
    V Grip Chins 5-10, 5-15, 5-17.5, 5-17.5, 5-17.5
    Rows 5-165, 5-165, 10-165
    Fat Bar MP 5-79, 5-101, 5-123, 5-123, 5-123
    Leg Raises 25-0

    Pretty good workout today. My lifts felt strong. I slept awkwardly the past two nights so I have a knot or nerve pinched or something in my right neck muscle, so that made some of the lifts a little tougher than usual. I was careful with my form, though, and everything went well.

    I'm looking forward to my final "B" workout this week on Friday and then next week to my deload 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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  16. #106
    does curls in power racks yaaar's Avatar
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    I had that neck thing going for about a week, got it from DL's. Pretty much gone now, and I couldn't be happier about it.

    There's been some discussion about hand position on OHP/MP lately, thumbs over/under, wrist angle, etc... How do you feel that fat grip does with them?

    Also looking forward to getting to that 200lbs bench, the SL's has me at 135lbs. Thinking I may bump it up 10lbs each session until I get a little closer.
    Don't listen to me, I'm in terrible shape.

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  17. #107
    Registered User PtReyesGreg's Avatar
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    Originally Posted by yaaar View Post
    I had that neck thing going for about a week, got it from DL's. Pretty much gone now, and I couldn't be happier about it.

    There's been some discussion about hand position on OHP/MP lately, thumbs over/under, wrist angle, etc... How do you feel that fat grip does with them?

    Also looking forward to getting to that 200lbs bench, the SL's has me at 135lbs. Thinking I may bump it up 10lbs each session until I get a little closer.

    Yeah, I remember you mentioning the neck pain. I can't wait for mine to be gone as well. It seems to hurt worse after the workout once the muscles cool down. It's a real pain in the neck. Sorry I couldn't resist.

    The fat grip seems to improve my wrist angle. Just to keep from dropping it (or having it roll backward) I have to keep my wrists more upright. I was thinking about trying the thumbs over grip on my "regular bar" MP's the other day, but was unsure how much I could control the bar like that so I wimped out. I might give that grip a try on Friday. What grip are you using now?

    On my 5x5 I have messed with the progression for some lifts (increasing by 5 or 10 pounds) depending upon how light it felt. If the weight still feels really light, you might consider doing to that. I know that some people might jump on that and say follow the program as it's written, and generally I agree with that, but if you are able to do 20 reps with a weight it is probably really light for you and it will take a lot of weeks to get up to a working weight that is really taxing you, and stimulating strength gains (as opposed to 20 rep muscle endurance gains). Just my 2 cents.

    You're going to the game tonight, right? Have a good time, it looks like it should be a good one. I'll be watching on TV...wearing my big foam finger.
    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 morning I completed Workout B (6_1_B) as follows:

    Hypers 20-0
    Front Squats 5-95, 5-125, 5-155, 5-155, 5-155
    Incline BP 5-111, 5-149.5, 5-188, 5-188, 5-188
    DL 5-145, 5-195, 5-235
    Chinups 5-10, 5-15, 5-17.5, 5-17.5, 5-17.5
    MP 5-95, 5-115, 5-125, 5-125, 5-125
    Decline Situps 25-0

    Good workout. I was pretty alert and ready to go this morning after last nights exciting Giant's game. Go Giants! Can't wait for the series to start on Tuesday.

    I felt strong on all of my lifts. Even the OHP felt a little easier than last time, with little being the operative word there. I'm looking forward to my deload next week. The lighter weights should give my tendons and joints a chance to recuperate and hopefully my neck issue will go away then 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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    does curls in power racks yaaar's Avatar
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    Originally Posted by PtReyesGreg View Post
    I was pretty alert and ready to go this morning after last nights exciting Giant's game. Go Giants! Can't wait for the series to start on Tuesday.
    I can't say that I am! I'm in terrible shape after these past few days... Not looking forward to trying to keep up next week with the WS going on, but I'll figure it out somehow!
    Don't listen to me, I'm in terrible shape.

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    Originally Posted by yaaar View Post
    I can't say that I am! I'm in terrible shape after these past few days... Not looking forward to trying to keep up next week with the WS going on, but I'll figure it out somehow!
    Hah! I'll bet I would have felt that way too if I would have been at the games. Those games are electric, and really take it out of you when you are there in person, cheering every play...and standing in line for the hot dogs and drinks, and wrestling the crowd going in and out and then getting on the Muni. I really miss going to the games, though, like I used to do when I lived in the Bay Area. I'm going to definitely make the trek down next year and go to a few games.
    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 PtReyesGreg View Post
    I felt strong on all of my lifts. Even the OHP felt a little easier than last time, with little being the operative word there.
    I absolutely love days like this. Means we're doing something right.

    Enjoy that deload.














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    Originally Posted by mirroroferised View Post
    I absolutely love days like this. Means we're doing something right.

    Enjoy that deload.

    Go KC


    Don't kick me out
    Darn right. I love getting stronger on the core lifts. I even enjoy the deloads because I know in the long run they'll hopefully pay off and keep me healthy and lifting for longer without injuries.

    Don't worry, I welcome all kinds in here...even AL fans. Actually, I think the Royals are a great team and I'm looking forward to an exciting series...with the Giant's winning of course.
    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. #113
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    Enjoyed the read on your program. Glad it's gong well.

    I'm originally an A's / now Diamondbacks fan though
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    Registered User PtReyesGreg's Avatar
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    Thanks. This program has been going well and I'm starting to see some good changes. The progression is starting to get more challenging, so now is where the fun begins.

    I am somewhat of an A's fan too, though the Giants get most of my attention.
    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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    Registered User PtReyesGreg's Avatar
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    Yesterday morning I ran 3.63 miles in 45m:05s. It was a tough trail run up and down hills.

    In the afternoon I rode my bike 6.31 miles in 49m:00s. It was a good ride and I pulled my son on his "tag-a-long" bike behind my bike so that gave me a little extra resistance.
    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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    That sounds like a great way to get your work in. Nothing beats nature and father/son time.
    Thanks for reading,
    TomB

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    Originally Posted by Marius_Ursus View Post
    That sounds like a great way to get your work in. Nothing beats nature and father/son time.
    It was a blast. He was on his tag-along bike chirping it up the whole time. He was an Avenger fighting off bad guys and it really made the ride go by quickly. It was a lot of fun.
    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 morning I completed workout A (7_1_A) as follows:

    Hypers 20-0
    Squats 5-135, 5-135, 5-135, 5-135 5-135
    BP 5-116.5, 5-116.5, 5-116.5, 5-116.5, 5-116.5
    SLDL 5-138, 5-138, 5-138
    Neutral Grip Chins 5-10, 5-10, 5-10, 5-10, 5-10
    Rows 5-138, 5-138 10-138
    Fat Bar MP 5-79, 5-79 5-79, 5-79, 5-79
    Leg Raises 25-0

    Chinup Project:
    10-0, 10-0

    This was the first workout of my "Deload Week", so the weights are about 50-60% of my normal working set weight. It felt good on the joints to lift light, and I also made sure to do the reps nice and slow and work on form on all of my lifts.

    I also started working on the T-Nation Chinup Project and my final 2 sets of chins were for that.

    http://www.t-nation.com/workouts/chin-up-project
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    does curls in power racks yaaar's Avatar
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    Went to the clinching game with my friend that's an A's season ticket holder. We argue a lot, but we also take each other to some good games. Like we split an inter-league each, I'll take him to SF and he'll take me to Oakland and stuff like that.

    Poor guy was thinking "this could be us" the entire time, stupid Royals ruining it for everyone. We'll avenge you!

    Also good stuff Greg! Did you really do 10 set's of 0 on chins, twice? Because I'm pretty sure I can do sets of 0 as well! LOL.
    Don't listen to me, I'm in terrible shape.

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    Originally Posted by yaaar View Post
    Went to the clinching game with my friend that's an A's season ticket holder. We argue a lot, but we also take each other to some good games. Like we split an inter-league each, I'll take him to SF and he'll take me to Oakland and stuff like that.

    Poor guy was thinking "this could be us" the entire time, stupid Royals ruining it for everyone. We'll avenge you!

    Also good stuff Greg! Did you really do 10 set's of 0 on chins, twice? Because I'm pretty sure I can do sets of 0 as well! LOL.
    I used to love going to A's games when they were playing the Giants, especially when Barry was still playing. I was usually able to get awesome seats right down by first base, for basically peanuts. The Coliseum is nothing compared to AT&T of course, but it is nice to be down close to the players...without breaking the bank!

    Hah! No I didn't do 10 sets of 0 twice, although that does sound appealing. I did two sets of 10 reps with 0 weight added. Usually I do weighted pullups, but for the chinup challenge I am doing higher volume with no weight. Sorry for the confusing notation...
    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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