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  1. #5341
    Registered User PtReyesGreg's Avatar
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    PtReyesGreg is offline
    1.5.2019
    6:40 am - Home

    Sunday morning I completed 531 4 Day FSL (C49_1B) as follows:

    Football Bar Military Press 3-65, 3-75, 3-80, 3-90, 3 sets of 3 @ 100
    Superset with:
    DB BOLR 5 sets of 12 @ 15

    BBB FSL Decline Bench Press 5 sets of 10 @ 135
    Superset with:
    TBar Rows 5-130, 5-155, 5-170, 5-195, 5-220, 3 sets of 8 @ 170 (FSL)

    DB Hammer Curls 3 sets of 10 @ 35

    Bodyweight: 198.2 Pounds (Down 25.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:33:18.85 h:mm:ss.ms (with 1:00 rest between sets)

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

    6:26 am - Home

    This morning I completed 531 4 Day FSL (C49_1C) as follows:

    Hex Bar 3.5" Block Pulls 3-135, 3-225, 3-250, 3-275, 3-315, 3-355
    Superset with:
    Bison Bar FSL Squats 3-135, 3-185, 5 sets of 3 @ 215

    Shrugs 5-140, 5-185, 5-210, 5-240, 3 sets of 8 @ 185 (FSL)
    Superset with:
    Leg Raises 3 sets of 15

    Wtd. Hypers Skipped

    Bodyweight: 200.2 Pounds (Down 23.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:33:06.77 h:mm:ss.ms (with 1:00 rest between sets)

    Great past couple of workouts. The body's feeling good lately for the most part. My right lat was a little sore today so I only did 1 set of 3 at 355 on Hex Bar deads instead of the 3x3 I had planned. Other than that, though, the workouts went just as planned.
    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. #5342
    Registered User shaneinga's Avatar
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    shaneinga is offline
    2 good workouts Greg. Sorry to hear about the lat tightness. Good to listen to your body and back off when needed.

    Those T bar rows are damn impressive Greg.

    Awesome that the body is feeling great. That is a great way to start the year.
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  3. #5343
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    2 good workouts Greg. Sorry to hear about the lat tightness. Good to listen to your body and back off when needed.

    Those T bar rows are damn impressive Greg.

    Awesome that the body is feeling great. That is a great way to start the year.
    Thanks Shane. Yeah the lat tightness is gone now so it was good to listen to my body. My pecs had been feeling tight for a few weeks before the tear so I hopefully learned my lesson there.

    I'm still loving those TBar rows. They are really building up the middle and upper back. I want to add in some low cable rows and upright rows and keep doing the chins to hopefully get more wide spread development.
    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. #5344
    Registered User PtReyesGreg's Avatar
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    PtReyesGreg is offline
    1.8.2020
    6:24 am - Home

    Yesterday morning I completed a supplemental workout as follows:

    Decline BP 5-95, 5-125, 3 sets of 12 @ 145
    Superset with:
    DB Side Laterals 4 sets of 10 @ 15

    Triceps Pressdowns 3 sets of 15 @ 60
    Superset with:
    EZ Bar Curls 3 sets of 12 @ 65

    Bodyweight: 202.0 Pounds (Down 21.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:23:10.91 h:mm:ss.ms (with 1:00 rest between sets)

    I had a good quick supplemental workout yesterday. I want to get as much hypertrophy work in as possible, especially for the upper body, so I'll probably try to 1-2 of these per week going forward.

    My weight has been ticking upwards a bit lately. Coming out of that cold I had for a few weeks my appetite has really been big lately. I'm still eating vegan/vegetarian but the vending machine at work has been calling out to me with trail mix and cookies. I also went to Burger King yesterday and got the Impossible Whopper (which was good btw) but also had a large fries and a couple of large Dr. Peppers so my calories have been high. I need to cut out the junk and go back to clean eating. I'm still wanting to get down to 185, hold steady for a while, and then start adding in more calories and carbs slowly to build some muscle.

    I'm hoping to make it down to Untamed tonight for squats and fsl deadlifts. If I'm ambitious I might also do some leg presses or hack squats.
    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. #5345
    Still Pounding! TM79's Avatar
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    Great last couple of sessions Greg! When I googled "football bar" I saw a lot of sports bars that looked like a fun place to grab a beer and watch the game. I'm assuming you're talking about the barbell. Great work on those and the hex block pulls. With regard to Shane's log, switching to the hex bar has been a life saver for my back. When I started seeing videos of pro athletes (football players, etc.) using that instead of traditional deads I started thinking that might be the way to go. Looks like the Decline is making its way back too. I was LOL'ing about your diet comments. I'm glad the veggie whopper tastes as good as it looks. I had always wondered about that. Also, I'm thanking my lucky stars that I don't have a vending machine at work. 185 is feeling pretty good for me right now, but I need to drop 10 lbs from here by summertime. If I'm still here by the time you get here then we'll know I'm slacking off on the diet.
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  6. #5346
    Registered User shaneinga's Avatar
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    shaneinga is offline
    Nice supplemental workout Greg. I like the added hypertrohpy plan.

    I haven't tried the fake meat burgers yet but have heard they are good.

    I grew up in a religion with a lot of vegans so I accustomed to fake burgers. We used to eat things called grillers made by morning star. You won't confuse those with a burger, but with some condiments they dress up well enough to enjoy.
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  7. #5347
    Registered User PtReyesGreg's Avatar
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    PtReyesGreg is offline
    Originally Posted by TM79 View Post
    Great last couple of sessions Greg! When I googled "football bar" I saw a lot of sports bars that looked like a fun place to grab a beer and watch the game. I'm assuming you're talking about the barbell. Great work on those and the hex block pulls. With regard to Shane's log, switching to the hex bar has been a life saver for my back. When I started seeing videos of pro athletes (football players, etc.) using that instead of traditional deads I started thinking that might be the way to go. Looks like the Decline is making its way back too. I was LOL'ing about your diet comments. I'm glad the veggie whopper tastes as good as it looks. I had always wondered about that. Also, I'm thanking my lucky stars that I don't have a vending machine at work. 185 is feeling pretty good for me right now, but I need to drop 10 lbs from here by summertime. If I'm still here by the time you get here then we'll know I'm slacking off on the diet.
    Thanks Trent. Yeah I've been having some good workouts lately. I've still got congestion in my chest but I think I'm finally over that cold...it sure did last.

    LOL about the sports bars. My football bar looks like this one:

    https://sc01.alicdn.com/kf/HTB1gI7vH...otball-Bar.jpg

    I mainly use the angled grips for Military Press and the wide grips for bench. I need to start using the narrow grips for CGBP more to work on the tris.

    I agree about the hex bar. I saw pro athletes using it, and people like Jim Wendler use it exclusively now. On a side note, he also mainly uses a football bar for pressing. At a certain point those bars with alternate grips just work better for your back and shoulders.

    I've always enjoyed the declines. There for a while it was treated like the unwelcome step child, but they really hit my lower chest (which needs a lot of help ) better than anything else. Once I heard that Dan Green has used them a lot I figured if they are good enough for him, I was probably on a good path with them LOL!

    Yeah the vending machines are tempting but no good for me...I want to lose 15 more pounds to get rid of the rest of my stomach fat and the junk food won't help with that. I just have to avoid eye contact when I walk by it.


    Originally Posted by shaneinga View Post
    Nice supplemental workout Greg. I like the added hypertrohpy plan.

    I haven't tried the fake meat burgers yet but have heard they are good.

    I grew up in a religion with a lot of vegans so I accustomed to fake burgers. We used to eat things called grillers made by morning star. You won't confuse those with a burger, but with some condiments they dress up well enough to enjoy.
    Yeah Shane I think that program will work good. I'm tweaking it right now with a combo of Wendler's "531 and Bodybuilding" (released a few years ago) and Body For Life. I'm creating a Frankenstein that I think will work well for my goals.

    https://jimwendler.com/blogs/jimwend...d-bodybuilding

    The Impossible Whopper was good. It reminded me of the hamburgers they used to serve me in high school lol. I've eaten the Morning Star, Amy's, and Beyond Meat fake meat burgers and they are all pretty good...not the same as beef burgers, but pretty good with the condiments like you said.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  8. #5348
    Registered User PtReyesGreg's Avatar
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    PtReyesGreg is offline
    1.4.2020
    12:14 pm - Home

    Saturday afternoon I completed 531 4 Day FSL (C48_3D) as follows:

    SSB 18" Box Squats 3-160, 3-190, 3-240, 1-270, 3 sets of 1 @ 310

    Deadlifts FSL 3-135, 3-225, 3-275, 5 sets of 3 @ 305
    Superset with:
    Chins 5 sets of 10

    Decline Situps 3 sets of 15

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

    Workout Duration: 0:40:38.17 h:mm:ss.ms (with 1:00 rest between sets)

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

    1.10.2020
    6:19 am - Home

    Friday morning I completed 531 4 Day FSL (C49_1D) as follows:

    SSB 18" Box Squats 3-170, 3-200, 3-220, 3-250, 3 sets of 3 @ 280
    Superset with:
    Deadlifts FSL 3-135, 3-225, 5 sets of 3 @ 275

    Bodyweight: 201.6 Pounds (Down 21.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:20:49.80 h:mm:ss.ms (with 1:00 rest between sets)

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

    1.11.2020
    7:15 am - Home

    Yesterday morning I completed 531 4 Day FSL (C49_2A) as follows:

    Shoulder Rehab - Red Bands

    Football Bar Bench Press 5-115, 5-125, 5-145, 5-170, 5-190
    Superset with:
    Band Facepulls 5 sets of 15 @ purple band

    Football Bar Military Press (FSL) 5 sets of 10 @ 85
    Superset with:
    BB Curls w/ Arm Blaster 5 sets of 10 @ 70

    Wtd Multi-Grip Chins 5x5 @ BW + 30
    Superset with:
    EZ Bar French Press 4 sets of 12 @ 55

    Bodyweight: 203.0 Pounds (Down 20.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:50:52.75 h:mm:ss.ms (with 1:00 rest between sets)


    Somehow I forgot to post a squat workout from a week ago so I'm catching up now.

    I've had a lot of good workouts lately and am happy my body is finally pretty much healed up. For an old man that is a welcome thing.
    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. #5349
    Registered User PtReyesGreg's Avatar
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    6:22 am - Home

    This morning I completed 531 4 Day FSL (C49_2B) as follows:

    Hex Bar 3.5" Block Pulls 3-135, 3-225, 3-250, 3-295, 3-330, 3-375
    Superset with:
    Bison Bar FSL Squats 3-135, 3-185, 5 sets of 3 @ 230

    Shrugs 5-140, 5-170, 5-195, 5-225, 5-250, 3 sets of 8 @ 195 (FSL)
    Superset with:
    Leg Raises 4 sets of 15

    Wtd. Hypers Skipped

    Bodyweight: 204.8 Pounds (Down 18.5 pounds from 223.2 on 7/1)

    Workout Duration: 0:28:37.77 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout today. Must be due to that extra weight I put on over the last couple of days. Tonight I'm eating pizza with my brother and watching football so I don't think I'll be any lighter tomorrow.

    My workout was a bit rushed this morning so I had to skip weighted hypers. Other than that I got everything in, though, and it felt pretty 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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  10. #5350
    Registered User PtReyesGreg's Avatar
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    6:23 am - Home

    This morning I completed 531 4 Day FSL (C49_2C) as follows:

    Military Press 5-65, 5-75, 5-85, 5-95, 5-115
    Superset with:
    DB BOLR 3 sets of 10 @ 20

    DB Hammer Curls 3 sets of 10 @ 35

    BBB FSL Decline Bench Press 5 sets of 8 @ 145
    Superset with:
    TBar Rows 5-130, 5-155, 5-183, 5-210, 5-235, 3 sets of 8 @ 183 (FSL)

    Kettlebell French Press 3 sets of 10 @ 50

    Bodyweight: 207.2 Pounds (Down 16.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:29:34.17 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout today. I decided to do the Military Press with a regular barbell (instead of the the football bar) and it felt good. The decline bench press (with a regular powerbar) also felt good. I really kept things moving and finished in less than 30 minutes.

    As I expected following a weekend of diet exceptions and a night of pizza eating and football watching my weight was up again this morning. Now it's back to my stricter vegan diet so the weight should come back off fairly 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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  11. #5351
    Registered User PtReyesGreg's Avatar
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    Today was the first run in my 15 week training program for my annual Tahoe Hotshot 14.5 mile trail race coming up on 4/25.

    Wednesdays and Fridays are each going to consist of 3 mile runs. On Sundays I will do my long runs, building from 4 miles up to 15 over the next 15 weeks.

    I ran 3.15 miles in 38m:50s and burned 572 kcal. This run was on the asphalt road around my house. My ankle and foot still bark a little when I run on asphalt but hopefully that'll pass in a few weeks.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  12. #5352
    Registered User PtReyesGreg's Avatar
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    5:57 pm - Untamed Strength

    Last night I completed 531 4 Day FSL (C49_2D) as follows:

    Squats (to 18" Box) 5-45, 3-135, 3-165, 3-205, 3-235, 3-265, 3-295

    Wagon Wheel Deadlifts (Conv.) FSL 3-135, 3-225, 5 sets of 3 @ 295
    Superset with:
    Chins 5x5

    Bodyweight: 207.2 Pounds (Down 16.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:34:17.25 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout last night. It was a quick one and I skipped abs and hypers...I need to stop skipping those. Last night, however, I was hungry going into the workout, and there is a Popeyes down the road from Untamed, so I kept it moving so I could go get some red beans and rice and a biscuit.

    Programming wise, I'm pretty set now on finishing up this cycle and then moving into my variation of "531 and Bodybuilding". I want to get some more accessory variety in.
    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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  13. #5353
    Registered User PtReyesGreg's Avatar
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    6:20 am - Home

    This morning I completed 531 4 Day FSL (C49_3A) as follows:

    Shoulder Rehab - Red Bands

    Bench Press 5-115, 5-135, 5-165, 5-185, 5-205
    Superset with:
    Band Facepulls 4 sets of 15 @ purple band

    Military Press (FSL) 5 sets of 8 @ 95
    Superset with:
    BB Curls 5 sets of 8 @ 75

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

    Workout Duration: 0:23:43.32 h:mm:ss.ms (with 1:00 rest between sets)

    Good short workout today. I ran out of time so I had to cut it short and skip weighted chins and french press. I'll make sure to get them next time.

    I did both Bench and Military Press using a power bar today so that was good. I like using the football bar, but I really want to start using the power bar again in case I decide to compete again.

    The bodyweight is moving in the right direction now which is nice...I just have to continue that trend.
    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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    A bunch of solid work in here this week Greg. I wouldn’t expect anything less from you.

    I will be interested to see what you come up with on your 531/ bodybuilding hybrid program.

    Looks like you had a good week that included some pizza and football with your brother and untamed and Popeyes.

    Sounds like a killer week.

    See around here again on Monday. Have a good weekend.
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    Originally Posted by shaneinga View Post
    A bunch of solid work in here this week Greg. I wouldn’t expect anything less from you.

    I will be interested to see what you come up with on your 531/ bodybuilding hybrid program.

    Looks like you had a good week that included some pizza and football with your brother and untamed and Popeyes.

    Sounds like a killer week.

    See around here again on Monday. Have a good weekend.

    Thanks Shane. It was definitely a good week of training. My body is still trying to adjust to lifting 4 times and running 3-4 times per week. Once I adjust, though, I should be good to go.

    Like you say it was a great week with the trip to Untamed, Popeyes, Football, and Pizza. Well not such a great week for my diet but a fun week.

    Enjoy your weekend 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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    10:46 am - Home

    Yesterday morning I completed 531 4 Day FSL (C49_3B) as follows:

    Hex Bar 3.5" Block Pulls 3-135, 3-225, 3-250, 3-315, 3-365, 3-395
    Superset with:
    Bison Bar FSL Squats 3-135, 3-185, 3-225, 5 sets of 3 @ 250

    Shrugs 5-140, 5-185, 5-210, 5-240, 5-265, 3 sets of 8 @ 210 (FSL)
    Superset with:
    Wtd. Chins 5x5 @ BW + 35

    Decline Situps 3 sets of 12

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

    Workout Duration: 0:49:20.79 h:mm:ss.ms (with 1:00 rest between sets)

    Excellent workout. The hex bar block pulls felt good. The bison bar squats started off rough with sore knees but by the last few sets I was feeling good there too.

    It feels like using 5's Pro and FSL programming on the shrugs is working as my strength is increasing there and they still don't feel too heavy. The only odd thing is that they seem to be putting pressure on my wonky left shoulder so I've got to do some research about that...I may need to switch to a regular 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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    Very sorry for my slackness in here (is that a broken record? ) Tons of great work in here Greg, as always. Looks like the upper body work continues to improve. Thanks for the explanation of the football bar. That looks like a great bar bar to add some variation. That running program sounds like a good way to prepare for that massive run you have coming up. I can't imagine doing that kind of mileage now but am glad someone can pull it off. Keep up the great work brother!
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    I like that set up Greg. Damn strong work out. Those pull up 5 x 5 sets are damn strong. BB Shrugs are always tough, nice work there. Hope that shoulder stops bothering you so you can continue to make gainz there.

    Are you a 49ers fan? Sorry, I don't remember.
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    Originally Posted by TM79 View Post
    Very sorry for my slackness in here (is that a broken record? ) Tons of great work in here Greg, as always. Looks like the upper body work continues to improve. Thanks for the explanation of the football bar. That looks like a great bar bar to add some variation. That running program sounds like a good way to prepare for that massive run you have coming up. I can't imagine doing that kind of mileage now but am glad someone can pull it off. Keep up the great work brother!
    No worries Trent. I know how busy life can be...I'm in the same boat.

    The upper body work is definitely improving. The lower body stuff is chugging along too although it seems a bit more slowly. I'm finally starting to see a little more size and definition in the quads.

    That 14.5 mile race is going to be challenging (more than usual) this year. My ankle still barks at me when I go over a few miles but I keep hoping that will go away at some point. I haven't actually paid the entrance fee yet as I want to see how the legs respond as the mileage starts to increase.


    Originally Posted by shaneinga View Post
    I like that set up Greg. Damn strong work out. Those pull up 5 x 5 sets are damn strong. BB Shrugs are always tough, nice work there. Hope that shoulder stops bothering you so you can continue to make gainz there.

    Are you a 49ers fan? Sorry, I don't remember.
    Thanks Shane. I'm really liking the 5x5 pullups. I dropped the weight way down at the start of the previous cycle and that seems to be paying off. Next cycle I'll work up to a full plate, so I'm looking forward to that.

    The shoulder is feeling a bit better. After MP workouts and deadlift workouts it's usually sore for a day but then gets back to feeling OK.

    I am a 49ers fan. I started watching them when I moved to California 20 years ago. That game the other day was something else. I'd like to see them pass more, but when your running game is going like that I guess you just keep going with it. I'm looking forward to the Super Bowl...it should be a good one. I was hoping the Titans would win (I grew up an Oilers fan) but KC was just too strong.
    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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    12:15 pm - Home

    Yesterday I completed 531 4 Day FSL (C49_3C) as follows:

    Shoulder Rehab - Red Bands

    Military Press 5-65, 5-75, 5-100, 5-115
    Superset with:
    DB BOLR 4 sets of 10 @ 20

    BBB FSL Decline Bench Press 5-135, 5 sets of 6 @ 160
    Superset with:
    TBar Rows 5-140, 5-155, 5-195, 5-220, 5-245, 3 sets of 8 @ 195 (FSL)

    BB Curls 3 sets of 9 @ 75
    Superset with:
    Triceps Pushdowns 3 sets of 15 @ 60

    Bodyweight: 208.2 Pounds (Down 15.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:44:58.07 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout yesterday. My shoulder felt pretty good on MP and the declines bench sets felt good too and gave my chest a good pump. The TBar Rows felt a bit heavy on the top 2 sets but I got them in...I think it is time for a reset here so I'll drop back a couple of cycles on my TM so I can continue to focus on good reps without having to cheat them up.

    I've got one more workout on this cycle and of 4 Day FSL left. After that I'll be moving forward with my 531 Bodybuilding plan.
    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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    Well congrats on the 49ers being in the Superbowl. I hated it when we lost Shanahan as offensive coordinator for the Falcons and as time went I knew we had kept the wrong coach. Shanahan has a hell of eye for the offense and I knew he would be back to the Superbowl before we would. The guy just knows how to scheme.

    MY AFC team is the Chiefs. I am originally from there and grew up watching my Dad and uncles cheer them on. So I will cheer for the Chiefs. Not to loudly though as I don't want to bring them bad luck.

    Nice workout Greg. Good to hear the shoulders are feeling good. That is a win!
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    Solid work on that session Greg. Nice and strong on the military press and shoot, on all of it honestly. Sorry to hear that the ankle is still bothering you on those runs. Mine has barked a little while doing random stuff but definitely did yesterday doing burpees. That is now my ankle and toe/broken bone that bother me on those nowadays. I might just have to throw in the towel on them (excuses excuses... ). I think I'm starting to understand the concept of dropping back for a few cycles. So you aren't just mowing yourself down adding weight each cycle. Smart idea. If our home life can ever return to somewhat normal might try to start doing something like that.
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    Originally Posted by shaneinga View Post
    Well congrats on the 49ers being in the Superbowl. I hated it when we lost Shanahan as offensive coordinator for the Falcons and as time went I knew we had kept the wrong coach. Shanahan has a hell of eye for the offense and I knew he would be back to the Superbowl before we would. The guy just knows how to scheme.

    MY AFC team is the Chiefs. I am originally from there and grew up watching my Dad and uncles cheer them on. So I will cheer for the Chiefs. Not to loudly though as I don't want to bring them bad luck.

    Nice workout Greg. Good to hear the shoulders are feeling good. That is a win!
    Yeah it's great to see the 49ers firing on all cylinders again. The Falcons should never have let Shanahan go. He and John Lynch have made a world of difference in SF. They have brought in great talent and brough a winning attitude back here. The Chiefs are looking damn good too. I think it's going to be a good Superbowl.

    Yeah healthy shoulders are something I'll never take for granted again! Along with back pain and hip/piriformis pain, shoulder pain is amongst the trifecta of things that can really put the brakes on my progresss. Along those lines I've got to find time to start doing yoga again.


    Originally Posted by TM79 View Post
    Solid work on that session Greg. Nice and strong on the military press and shoot, on all of it honestly. Sorry to hear that the ankle is still bothering you on those runs. Mine has barked a little while doing random stuff but definitely did yesterday doing burpees. That is now my ankle and toe/broken bone that bother me on those nowadays. I might just have to throw in the towel on them (excuses excuses... ). I think I'm starting to understand the concept of dropping back for a few cycles. So you aren't just mowing yourself down adding weight each cycle. Smart idea. If our home life can ever return to somewhat normal might try to start doing something like that.
    Thanks Shane. Yeah the pressing and rows are all feeling good right now.

    The 5 forward 3 back idea is very good over the long haul. I first heard the idea from Wendler, but basically it says that you have to take a two steps back every 5 cycles so you can keep progressing for a longer amount of time. It really seems to help me get stronger over the long haul and also keep from injuring myself. When I tore my chest muscle I hadn't take any steps back on bench in a long time. It caught up with me.

    The ankle/foot really bark when I run on asphalt. If I run on trails they seem to do much better. Of course, me being me, I'm about to go running on the asphalt road around my office here shortly when I get off work. I just don't have time to drive to a trail tonight...plus with all the rain we've been getting lately the trails are pretty muddy 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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    6:22 am - Home

    This morning I completed 531 4 Day FSL (C49_3D) as follows:

    SSB Squats (to 18" Box) 3-165, 3-200, 3-235, 3-250, 1-280
    Superset with:
    Hex Bar 3.5" Block Pulls FSL 3-135, 3-225, 3-295, 5 sets of 3 @ 315

    Chins 4 sets of 10

    Bodyweight: 209.2 Pounds (Down 14.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:24:13.47 h:mm:ss.ms (with 1:00 rest between sets)

    Good but tough workout this morning. My knees were really sore and my legs felt really weak. I was supposed to work up to a triple at 315 on box squats but I stopped at 1 rep at 280. I just didn't have the strength for squats today, and I could feel it putting extra stress on my hips and piriformis muscles on both sides of my body. It was better to just mail it in on those.

    The hex bar pulls felt good. I got all of my reps and sets on those.

    I'm going to drop back the weight on all my lifts to start my next 531 Bodybuilding program. I'm going to up my reps and focus on building up some muscles and healing up my joints for the next several cycles.
    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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    6:01 am - Home

    This morning I completed 531 Bodybuilding (C50_1A) as follows:

    Shoulder Rehab - Red Bands

    Football Bar Military Press 12-65, 10-75, 8-85, 6-95, 5-105
    Superset with:
    DB BOLR 4 sets of 12 @ 20

    BBB FSL Football Bar Military Press 3 sets of 10 @ 80
    Superset with:
    BB Curls 4 sets of 12 @ 72

    DB OHP 4 sets of 12 @ 30
    Superset with:
    BB Curls w/ Arm Blaster 4 sets of 10 @ 67

    Bodyweight: 209.2 Pounds (Down 14.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:29:14.94 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout today. This was my first workout on the 531 Bodybuilding program. I'm combining it with the 12,10,8,6,5 rep scheme for the main lifts. from the Body For Life program. All of the accessories have high reps as well.

    Going in to this program I reduced all of my Training Maxes. I think that'll let me focus on form to get maximum growth and also to let my body heal up some.

    Here is a link to the basic program I'm following:
    https://jimwendler.com/blogs/jimwend...d-bodybuilding

    Diet:
    My diet hasn't been going according to plan lately. It seems like there have been a lot of opportunities to "make exceptions" which hasn't been helping. Tonight my family is taking me out to an Italian place to celebrate my birthday (46...hopefully it's a dream and I'm actually 25 ) so I don't think that is going to help. I'll get back on track here soon and focus on Plant Based Whole Foods, so basically a lot of veggies and fruits so that should help me start shedding the pounds again.
    Last edited by PtReyesGreg; 01-23-2020 at 05:16 PM.
    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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    Happy Birthday Greg! Hopefully you had some good food and a great night out for your birthday.

    Little late, sorry.

    Good work in here. I like the bodybuilding split.

    Good time to reset with the new split.

    Have a great weekend!
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    Originally Posted by shaneinga View Post
    Happy Birthday Greg! Hopefully you had some good food and a great night out for your birthday.

    Little late, sorry.

    Good work in here. I like the bodybuilding split.

    Good time to reset with the new split.

    Have a great weekend!
    Thanks Shane. It was a very good birthday.

    Yeah the bodybuilding split looks like it'll be a good one. The workouts definitely feel effective so far.

    Have a great weekend 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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  28. #5368
    Registered User PtReyesGreg's Avatar
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    7:00 am - Home

    This morning I completed 531 Bodybuilding (C50_1B) as follows:

    Hex Bar 3.5" Block Pulls 12-185, 10-215, 8-230, 6-265, 5-300, 3 sets of 6 @ 230
    Superset with:
    Shrugs 5-145, 5-175, 5-185, 5-215, 5-240, 3 sets of 8 @ 185 (FSL)

    Wtd. Chins 5x5 @ BW + 45

    Wtd. Hypers 4 sets of 10 @ 50
    Superset with:
    Leg Raises 4 sets of 15

    Bodyweight: 209.0 Pounds (Down 14.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:44:54.61 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout this morning. I was happy I lowered my Training Max going into this one as the 12, 10, and 8 rep sets would have been tough with my TM from last cycle.
    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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    Looking good in here Greg! I was about to say, your training maxes must be back down as there is now some cross over between our working weights. Looking nice and strong on your lifts. That rep scheme almost looks like what I do on "heavy" days. I usually do something like: 10, 8, 6, 6, 4, 4, 4 Happy belated birthday too! 46? Man, I hope I'm in that kind of shape when I'm 46 but that require a huge improvement which I doubt usually happens with age. Hope you had a fun one. Stay after it my friend!
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    Originally Posted by TM79 View Post
    Looking good in here Greg! I was about to say, your training maxes must be back down as there is now some cross over between our working weights. Looking nice and strong on your lifts. That rep scheme almost looks like what I do on "heavy" days. I usually do something like: 10, 8, 6, 6, 4, 4, 4 Happy belated birthday too! 46? Man, I hope I'm in that kind of shape when I'm 46 but that require a huge improvement which I doubt usually happens with age. Hope you had a fun one. Stay after it my friend!
    Thanks Trent. Yeah I really lowered my training maxes this time and it's feeling good. The higher reps are working me but not burying me like the low reps tend to do. I plan to stick to this for a while and see how it works out.

    I'll definitely stay after it until I can't walk into the gym anymore. When that happens I'll have Waylon carry me into the gym.
    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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    IG: @greg_slavin
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