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  1. #5371
    Registered User PtReyesGreg's Avatar
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    8:29 am - Home

    Yesterday morning I completed 531 Bodybuilding (C50_1C) as follows:

    Shoulder Rehab - Red Bands

    Decline Bench Press 12-115, 10-140, 8-150, 6-175, 5-195
    Superset with:
    TBar Rows Wide Grip 5-125, 5-150, 5-165, 5-195, 5-215

    CGBP FSL 3 sets of 10 @ 150
    Superset with:
    TBar Rows Wide Grip FSL 3 sets of 10 @ 165

    DB Incline BP 4 sets of 12 @ 30
    Superset with:
    Triceps Pushdowns 20-60, 20-60, 15-60, 15-50, 15-50

    Pushups (Using DB as Handles) 4 sets of 10
    Superset with:
    DB Flyes 4 sets of 12 @ 15

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

    Workout Duration: 0:51:13.97 h:mm:ss.ms (with 1:00 rest between sets)

    Great workout. Bench and Rows both felt good. I started with low weights on DB IBP and DB Flyes and want to build up slow to keep from overdoing it on my left pec (the one that was torn). I feel no pain there but I want to build it up without reinjuring it.

    On Triceps Pushdowns I was supposed to do 5 sets of 20. I'm using my homemade pulley system that doesn't have the same mechanical advantage as the ones in the gym so it's always hard to choose the right weight. It turned out that 60 was too much so next time I'll start with 50.
    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. #5372
    Registered User shaneinga's Avatar
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    2 very nice workouts Greg. Those BP numbers are getting back up there quickly. I like the addition of push ups. They are such a great exercise.

    Great job on the hex bar deads on the previous workout as well.

    Keep crushing it!
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  3. #5373
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    2 very nice workouts Greg. Those BP numbers are getting back up there quickly. I like the addition of push ups. They are such a great exercise.

    Great job on the hex bar deads on the previous workout as well.

    Keep crushing it!
    Thanks Shane. Yeah with the bench it feels like I could start pushing more up towards where I used to be. I'm fighting that urge as best I can though and just making continual steady progress. The higher reps are a nice change there because I can increase the intensity without upping the load too much.
    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. #5374
    Registered User PtReyesGreg's Avatar
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    6:04 am - Home

    Yesterday morning I completed 531 Bodybuilding (C50_1D) as follows:

    SSB Squats (to 18" Box) 5-60, 12-135, 10-160, 8-170, 6-200, 5-225
    Superset with:
    Hex Bar SLDL 12-135, 10-160, 8-175, 6-200, 5-225

    Calf Raises 3 sets of 12 @ 170
    Superset with:
    Box Step Ups 3 sets of 10 w/ 20lb DB in each hand

    Decline Situps 3 sets of 15

    Bodyweight: 210.8 Pounds (Down 12.4 pounds from 223.2 on 7/1)

    Workout Duration: 0:41:00.17 h:mm:ss.ms (with 1:00 rest between sets)

    Pretty good workout yesterday. The higher rep squats and sldl were a little tough and left me winded and sweating. I wimped out and skipped the BBB 3 sets of 10 @ FSL on squats. That's OK though because it felt like I got plenty of work.

    The box step ups are tough too. I'm glad I started with light weight there.
    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. #5375
    Still Pounding! TM79's Avatar
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    Great looking sessions this week Greg. Strong work on the Decline, T Bars, Squats and Deads. And you are not kidding about box step-ups. Those are brutal. Bonus points too for making your own pulley system. That sounds like a fun project.
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  6. #5376
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Great looking sessions this week Greg. Strong work on the Decline, T Bars, Squats and Deads. And you are not kidding about box step-ups. Those are brutal. Bonus points too for making your own pulley system. That sounds like a fun project.
    Thanks Trent. Yeah those box step-ups are killers. I think they'll be a good way to hit the quads from a different angle especially since I don't have a leg press machine at home.

    I looked at buying one of those Spud pulley systems but they seemed like a rip-off. I wound up buying the same parts at the hardware store for about $20 and put one together myself. Of course it's not as nice as one at they gym but it does allow me to do lat pulldowns, low-rows, trieps pushdowns, etc. at home so that is nice.
    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. #5377
    Registered User PtReyesGreg's Avatar
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    6:17 pm - Untamed Strength

    Last night I completed 531 Bodybuilding (C50_2A) as follows:

    Military Press 12-65, 10-75, 8-95, 6-105, 5-115
    Superset with:
    Band Facepulls 4 sets of 12 @ Orange Band

    BBB FSL Military Press 3 sets of 8 @ 95

    DB OHP 10-95, 9-95, 10-30, 10-30
    Superset with:
    DB Hammer Curls 12-35, 12-35, 12-30, 12-30

    Preacher Curls 4 sets of 10 @ 65

    Bodyweight: 208.8 Pounds (Down 14.4 pounds from 223.2 on 7/1)

    Workout Duration: 0:29:02.83 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout last night at Untamed. I got a lot of work in, in a pretty short amount of time. I kept the rest periods short and the intensity high.

    My wonky left shoulder was hurting a bit after the workout so I think I might need to go back to using the football bar for the Military Press.
    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. #5378
    Registered User shaneinga's Avatar
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    2 really good looking workouts Greg. Definitely some tough sets with the higher reps. Good to change it up once in awhile. I need to add some of those step ups back into my routine. Those and lunges I need to keep as weekly staples. Both are really good movements.

    The Untamed session looked like another winner, though you need to scrap the straight bar on those SOHPs and throw those things in the graveyard for good.

    Nice numbers all the way around though Greg.
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  9. #5379
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    2 really good looking workouts Greg. Definitely some tough sets with the higher reps. Good to change it up once in awhile. I need to add some of those step ups back into my routine. Those and lunges I need to keep as weekly staples. Both are really good movements.

    The Untamed session looked like another winner, though you need to scrap the straight bar on those SOHPs and throw those things in the graveyard for good.

    Nice numbers all the way around though Greg.
    Thanks Shane. You're not kidding about scrapping the straight bars for OHPs. Heck I think I'm going to scrap OHPs altogether. I played with the idea of swapping them for Incline BP before, and it seems like that's worked well for you so I'm going to go back to that. Also, since my shoulder's been injured the hex bar deads seem to strain it so I'm going to switch back to straight bar on those for a little whil.
    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. #5380
    Registered User PtReyesGreg's Avatar
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    2.1.20201
    7:23 am - Home

    Saturday morning I completed 531 Bodybuilding (C50_2B) as follows:

    3.5" Block Pulls 3-185, 3-225, 3-250, 3-295, 3-320, 3 sets of 3 @ 250 (FSL)
    Superset with:
    Shrugs 5-140, 5-175, 5-205, 5-230, 5-255, 3 sets of 8 @ 205 (FSL)

    Wtd. Chins 5x5 @ BW + 45

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

    Bodyweight: 208.6 Pounds (Down 14.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:52:53.93 h:mm:ss.ms (with 1:00 rest between sets)

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

    2.2.2020
    10:22 am - Home

    Sunday morning I completed 531 Bodybuilding (C50_2C) as follows:

    Shoulder Rehab - Red Bands

    Decline Bench Press 12-135, 10-140, 8-160, 6-185, 5-205, 3 sets of 10 @ 160 (FSL)
    Superset with:
    TBar Rows Wide Grip 5-125, 5-150, 5-175, 5-200, 5-225, 3 sets of 8 @ 175 (FSL)

    DB Incline BP 4 sets of 12 @ 35
    Superset with:
    Triceps Pushdowns 20-50, 20-50, 20-50, 15-50, 17-50

    DB Flyes 4 sets of 12 @ 20
    Superset with:
    Pushups (Using DB as Handles) 4 sets of 12

    Bodyweight: 206.6 Pounds (Down 14.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:50:29.21 h:mm:ss.ms (with 1:00 rest between sets)

    Good workouts this weekend. On deadlift day my shoulders were sore so I decided to use a regular bar instead of the hex bar. I also decided to do sets of 3 instead of my high rep sets. I don't know if that was necessary but it allowed me to get all of my sets in so that was good.

    My upper body workout yesterday felt good. My bodyweight was down yesterday, but after some superbowl snack eating it was up by 5 pounds today. Hopefully that was just a ahort-term anomaly.
    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. #5381
    Registered User shaneinga's Avatar
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    2 good workouts Greg. Good idea on going back to the incline BP. I think the real key to SOHP is to keep the elbows inside your wrists when you press. It is a really tough thing to do though as the weights get higher you naturally want to lean back and your elbows flare. This above all other lifts I think is the easiest to fawk up and the hardest to fix and make progress with it. BTW, I have zero shoulder issues since I quit OHP's with a straight bar. That includes going heavy and only hitting 4 reps with 70 pound DBs. With this I really think you can make DB OHP a main lift as well and they would also really work great with 5 x 10 BBB sets. Problem is the cost of having that many DBs and the straight bar IS much easier to micro load.

    I think I might play with DB OHP's and run them on the 863 program. Take total weight combined for DB's and them divide by 2 run it off a training max with higher volume sets. This could work.
    Last edited by shaneinga; 02-04-2020 at 06:41 AM.
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  12. #5382
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    2 good workouts Greg. Good idea on going back to the incline BP. I think the real key to SOHP is to keep the elbows inside your wrists when you press. It is a really tough thing to do though as the weights get higher you naturally want to lean back and your elbows flare. This above all other lifts I think is the easiest to fawk up and the hardest to fix and make progress with it. BTW, I have zero shoulder issues since I quit OHP's with a straight bar. That includes going heavy and only hitting 4 reps with 70 pound DBs. With this I really think you can make DB OHP a main lift as well and they would also really work great with 5 x 10 BBB sets. Problem is the cost of having that many DBs and the straight bar IS much easier to micro load.

    I think I might play with DB OHP's and run them on the 863 program. Take total weight combined for DB's and them divide by 2 run it off a training max with higher volume sets. This could work.
    Thanks Shane. Yeah I think the Inclines will be much better long-term than the press. I keep trying to go with the press but my shoulders just can't take it. That's interesting about the elbows. I think my football bar keeps them in but with the regular bar I flare them so your theory sounds right on.

    I'm definitely going to keep DB OHP as well as various DB Benching angles in the mix as well. I like your idea about programming the DB OHP's on the 863 program. I'll have to play around with that and give it a try. I like the BBB idea too. I think the DB's will give me more flexibility. I'll just have to use some plates to set up some adjustable dumbbells to augment my fixed weight ones.
    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. #5383
    Registered User PtReyesGreg's Avatar
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    6:09 am - Home

    This morning I completed 531 Bodybuilding (C50_2D) as follows:

    SSB Squats (to 18" Box) 12-135, 10-160, 8-185, 6-210, 5-240
    Superset with:
    Hex Bar SLDL 12-135, 10-160, 8-190, 6-215, 5-240

    Calf Raises 3 sets of 12 @ 185
    Superset with:
    Decline Situps 3 sets of 12

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

    Workout Duration: 0:32:37.07 h:mm:ss.ms (with 1:00 rest between sets)

    Good quick workout this morning. I was really short on time so I had to leave out the Box Step-Ups and I was very heartbroken about that.

    Everything loosened up well with the squats and SLDL so that was great.
    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. #5384
    Registered User Hammerhagen's Avatar
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    Still grinding. Nice work
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  15. #5385
    Registered User PtReyesGreg's Avatar
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    Originally Posted by Hammerhagen View Post
    Still grinding. Nice work
    Thanks Andy! I'm still at it though I've had to change my approach a little bit. I'm going to work on diet and hypertrophy for a while before making another run at a competing.
    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. #5386
    Registered User PtReyesGreg's Avatar
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    2.7.2020
    6:05 am - Home

    Friday I completed 531 Bodybuilding (C50_3A) as follows:

    Incline BP 12-115, 10-125, 8-155, 6-175, 5-195
    Superset with:
    Band Facepulls 4 sets of 15 @ Purple Band

    FSL IBP 3 sets of 5 @ 155

    DB OHP 3 sets of 10 @ 30
    Superset with:
    BB Curls 3 sets of 12 @ 70

    Bodyweight: 211.0 Pounds (Down 12.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:30:37.63 h:mm:ss.ms (with 1:00 rest between sets)

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

    2.8.2020
    8:15 am - Home

    Saturday morning I completed 531 Bodybuilding (C50_3B) as follows:

    3.5" Hex Bar Block Pulls 12-180, 10-215, 8-271, 6-300, 5-345, 3 sets of 5 @ 271 (FSL)
    Superset with:
    Shrugs 5-145, 5-175, 5-225, 5-245, 5-275, 3 sets of 5 @ 225 (FSL)

    Wtd. Chins 5x5 @ BW + 50

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

    Bodyweight: 211.0 Pounds (Down 12.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:53:20.95 h:mm:ss.ms (with 1:00 rest between sets)

    https://www.instagram.com/p/B8UBzaYAAOB/

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

    2.9.2020
    11:22 am - Home

    Sunday morning I completed 531 Bodybuilding (C50_3C) as follows:

    Shoulder Rehab - Red Bands

    Decline Bench Press 12-115, 10-140, 8-175, 6-195, 5-220, 3 sets of 10 @ 175 (FSL)
    Superset with:
    TBar Rows Wide Grip 5-120, 5-150, 5-195, 5-217, 5-239, 3 sets of 6 @ 195 (FSL)

    DB Incline BP 10-30, 10-35, 2 sets of 10 @ 40
    Superset with:
    Triceps Pushdowns 20-40, 20-45, 2 sets of 20 @ 50

    DB Flyes 4 sets of 14 @ 20
    Superset with:
    French Press 12-45, 12-55, 2 sets of 12 @ 60

    Bodyweight: 214.2 Pounds (Down 9.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:56:40.00 h:mm:ss.ms (with 1:00 rest between sets)

    Workouts have been going well lately. After a discussion with Shane I decided to program my assistance lifts using 531 percentages. Basically I do 1 set at 65-75%, 1 set at 75-85%, and 2 sets at 85-95%. This will allow me to make continual progress on these lifts in a smart way. As with all things 531 I "started too light" so I'll have plenty of room to grow.

    The diet has been strange lately. I have been eating more snacks than I should and my weight has been on an upward trend. I haven't been gaining too much fat so far but I'm still going to rein it in. I'd still really like to get down to 185 for a new baseline. On Saturday I took Waylon to a birthday party at a massive pizza buffet...that explains my jump to 214.2.
    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. #5387
    Registered User shaneinga's Avatar
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    4 very solid sessions Greg. You were looking jacked on IG this weekend.

    Those 5 x 5 pull ups with the added 50 pounds are nuts. That is some strong pull ups!

    I like the accessory programming. Keeps you moving forward when you program them.

    Pizza buffet sounds amazing!
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  18. #5388
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    4 very solid sessions Greg. You were looking jacked on IG this weekend.

    Those 5 x 5 pull ups with the added 50 pounds are nuts. That is some strong pull ups!

    I like the accessory programming. Keeps you moving forward when you program them.

    Pizza buffet sounds amazing!
    Thanks Shane. That deadlift session in the video was feeling good. I came into that workout heavy so I was surprised I didn't look more plump in the video LOL.

    I'm programming the chins just like my other accessory lifts so the weight should steadily keep creeping up on those too. I don't know why I didn't program those lifts with 531 from the get go...probably because I'm lazy and that's a lot of calculations. Now I've got it in a spreadsheet so it'll be easy to figure out the amounts each workout.

    The pizza buffet was good...as was the desert buffet they had there. It was the kind of place you could put on 5 pounds in one sitting without blinking.
    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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    6:15 am - Home

    This morning I completed 531 Bodybuilding (C50_3D) as follows:

    SSB Squats (to 18" Box) 12-135, 10-180, 8-200, 6-225, 5-250
    Superset with:
    Hex Bar SLDL 12-135, 10-179, 8-199, 6-225, 5-250

    Calf Raises 3 sets of 12 @ 200
    Superset with:
    Decline Situps 3 sets of 15

    Bodyweight: 211.2 Pounds (Down 12.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:35:33.03 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout today. When I woke up my back was sore so I almost skipped squat day...boy how I love to skip squat day. I manned up though and got out there and got it done. It wound up feeling good so I'm glad I did.
    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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  20. #5390
    Registered User PtReyesGreg's Avatar
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    6:13 am - Home

    This morning I completed 531 Bodybuilding (C51_1A) as follows:

    Incline BP 12-115, 10-135, 8-145, 6-165, 3-185
    Superset with:
    Band Facepulls 4 sets of 20 @ Purple Band

    FSL IBP 3 sets of 5 @ 145
    Superset with:
    DB BOLR 4 sets of 10 @ 20

    Triset:
    BB Curls 12-50, 12-55, 12-65, 12-65
    DB OHP 12-20, 12-20, 12-30, 12-30
    DB Hammer Curls 10-30, 10-30, 8-35, 8-35

    Bodyweight: 211.0 Pounds (Down 12.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:37:01.51 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout today. I set my incline bench at a steeper angle than last week so it was tougher and I wasn't able to get all of my reps on the top set. They still felt good though.

    Programming the accessories is feeling great so far.
    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/
    IG: @greg_slavin
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  21. #5391
    Registered User shaneinga's Avatar
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    2 good workouts Greg. Nice way to knock down those squats even with a sore back.

    Solid numbers on the incline BP. Accessory work is looking really good. I like how you have those set up.

    I am thinking of changing over to 863 programming on my next cycle. Are you still liking that?
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  22. #5392
    Still Pounding! TM79's Avatar
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    Great work going on in here Greg. Sorry for the absence. I agree with Shane, those were some impressive squat numbers, especially having a sore back. When I have a sore back, squats only make it worse. I'm glad squats help your back. Interesting conversation about switching to DB OHP. I would choose DB presses over their barbell counterparts on just about every lift as I believe those are a much more natural motion. If only I had the space and the money for a rack of dumbbells... I love going to the Y and randomly throwing in DB presses in place of bench, incline or OHP. I LOL'd about your having to leave out box step-ups a week or two ago. I'm sure that must have been devastating. BTW-the pizza buffet sounds like it was a fun time. And I thought I remember seeing something about a trail run on IG?
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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  23. #5393
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    2 good workouts Greg. Nice way to knock down those squats even with a sore back.

    Solid numbers on the incline BP. Accessory work is looking really good. I like how you have those set up.

    I am thinking of changing over to 863 programming on my next cycle. Are you still liking that?
    Thanks Shane. I'm not doing 863 right now. I'm using 531 percentages applied to the rep ranges from the old Body For Life workouts, basically sets of 12, 10, 8, 6, 5.

    Programming my accessories was one of the best things I've done recently. It gives me more focus and takes out the guess work when I'm knocking those sets out. I know what numbers to go for and I'm making steady (but slow) progress.

    I did enjoy 863 when I've run it. Last time I ran it while doing the BBB Challenge and that wasn't the greatest fit. 863 by itself is definitely a winner though. I think it'd work great combined with some 3-5 sets of 5 at FSL weights for back off sets.


    Originally Posted by TM79 View Post
    Great work going on in here Greg. Sorry for the absence. I agree with Shane, those were some impressive squat numbers, especially having a sore back. When I have a sore back, squats only make it worse. I'm glad squats help your back. Interesting conversation about switching to DB OHP. I would choose DB presses over their barbell counterparts on just about every lift as I believe those are a much more natural motion. If only I had the space and the money for a rack of dumbbells... I love going to the Y and randomly throwing in DB presses in place of bench, incline or OHP. I LOL'd about your having to leave out box step-ups a week or two ago. I'm sure that must have been devastating. BTW-the pizza buffet sounds like it was a fun time. And I thought I remember seeing something about a trail run on IG?
    Thanks Trent. No worries man, I know how busy life gets.

    I'm really liking dumbbell work right now. I also wish I had the money for a good dumbbell rack with fixed dumbbells. As it is I've got a few fixed ones that I've picked up over the years. I've also got a lot of standard plates I've accumulated so I've been buying spinlock handles from Walmart for around $6.50 and building up some dumbbells that way. Storing them is a hassle but I try to set them against the wall out of the way. Going to Untamed Strength and using fixed dumbbells is definitely a treat.

    I did get in a good trail run on Sunday. It was only 3.5 miles but it was nice to get out and run. My ankle still gets sore so I'm going to have to ask my doctor about it again at an appointment on Friday. I really want to heal up so I can run the race in April.
    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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  24. #5394
    Registered User PtReyesGreg's Avatar
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    2.14.2020
    6:32 am - Home

    Friday morning I completed 531 Bodybuilding (C51_1B) as follows:

    3.5" Hex Bar Block Pulls  5-185, 5-225, 5-235, 5-279, 5-311, 3 sets of 5 @ 235 (FSL)
    Superset with:
    Shrugs  5-145, 5-175, 5-195, 5-225, 5-245, 3 sets of 8 @ 195 (FSL)

    Wtd. Chins  5x5 @ BW + 45
    Superset with:
    Upright Rows  10-65, 10-70, 10-80, 10-80

    Wtd. Hypers  3 sets of 10 @ 50
    Superset with:
    Leg Raises  3 sets of 15

    Bodyweight: 210.6 Pounds (Down 12.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:43:01.16 h:mm:ss.ms (with 1:00 rest between sets)

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

    2.15.2020
    8:57 am - Untamed Strength

    Saturday morning I completed 531 Bodybuilding (C51_1C) as follows:

    Bench Press  12-115, 10-145, 8-155, 6-185, 5-205, 3 sets of 10 @ 155 (FSL)
    Superset with:
    Band Facepulls w/ Orange Band 5 sets of 15

    TBar Rows Wide Grip  5-135, 5-155, 5-165, 5-190, 5-215, 3 sets of 8 @ 165 (FSL)

    DB Incline BP  10-30, 10-35, 2 sets of 10 @ 40
    Superset with:
    DB Flyes  12-15, 12-15. 10-20, 10-20

    French Press  12-45, 12-55, 2 sets of 12 @ 65
     
    Bodyweight: 210.6 Pounds (Down 12.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:43:35.95 h:mm:ss.ms (with 1:00 rest between sets)

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

    2.17.2020
    9:35 am - Home

    Monday morning I completed 531 Bodybuilding (C51_1D) as follows:

    SSB Squats (to 18" Box)  10-140, 8-165, 6-175, 6-205, 5-235, 3 sets of 5 @ 180 (FSL)
    Superset with:
    RDL  12-140, 10-165, 8-175, 6-205, 5-235

    Triset:
    Box Step-Ups 3 sets of 10 @ 20
    Decline Situps  3 sets of 15
    Calf Raises  3 sets of 12 @ 180

    Bodyweight: 211.2 Pounds (Down 12.0 pounds from 223.2 on 7/1)

    Workout Duration: 0:46:29.82 h:mm:ss.ms (with 1:00 rest between sets)

    This was a good weekend of workouts. I had to got to work on Saturday and Sunday, but I still managed to get down to Untamed Strength and also to get in a nice trail run.
    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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  25. #5395
    Still Pounding! TM79's Avatar
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    Man that is some heavy volume on those sessions. Great work! I was wondering how your ankle had been doing. Mine still bothers me too. Just a mile or two of running the last two sessions has mine hurting and it seems like my left foot is swollen, at least a little bit, all the time.
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  26. #5396
    Registered User shaneinga's Avatar
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    10-4 on the Body for life reps.

    That’s an interesting mix Greg. I like it.

    You are moving some good weight for some solid reps and I really like your new programming.

    Good to see you put getting some trail time in
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  27. #5397
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Man that is some heavy volume on those sessions. Great work! I was wondering how your ankle had been doing. Mine still bothers me too. Just a mile or two of running the last two sessions has mine hurting and it seems like my left foot is swollen, at least a little bit, all the time.
    Thanks Trent. Yeah there's been lots of volume going on and I'm starting to see the results. I wish I would've started doing higher volume before.

    The anks is still hurting when I run. This past week I laid off running and just walked the dogs and it's feeling much better. I think what I'll have to do is just walk 6 days a week and then do a long run on Sundays. Hopefully this will let me continue to heal up while still getting ready for the race at the end of April.

    Sorry to hear that your ankle and foot get swollen and painful after 1-2 miles of running. That's exactly what mine have been doing too. I hope to minimize the pain with the plan above. Maybe something like that would work for you too? Ankle and foot pain are some of the worst...at least if you're a runner that is.


    Originally Posted by shaneinga View Post
    10-4 on the Body for life reps.

    That’s an interesting mix Greg. I like it.

    You are moving some good weight for some solid reps and I really like your new programming.

    Good to see you put getting some trail time in
    Thanks Shane. Yeah the Body for Life reps with a low TM and the 531 percentages seem to be working well. It's tough on the Squats though...everything is tough on squats LOL! I've given up doing it on the Deadlifts too and am back to 3's Pro there. My low back jsut doesn't agree with hight DL reps.
    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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    2.19.2020
    6:09 am - Home

    Wednesday morning I completed 531 Bodybuilding (C51_2A) as follows:

    Shoulder Rehab - Red bands

    Incline BP 12-115, 10-135, 8-155, 6-175, 5-195
    Superset with:
    DB BOLR 2 sets of 12 @ 15, 2 sets of 12 @ 20

    FSL IBP 3 sets of 8 @ 155
    Superset with:
    BB Curls 12-55, 12-60, 2 sets of 12 @ 70

    DB OHP 12-25, 12-25, 12-30, 12-30
    Superset with:
    DB Hammer Curls 10-30, 10-30, 9-35, 9-35

    Bodyweight: 212.4 Pounds (Down 10.8 pounds from 223.2 on 7/1)

    Workout Duration: 0:36:24.54 h:mm:ss.ms (with 1:00 rest between sets)

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

    2.20.2020
    6:25 am - Home

    Thursday morning I completed 531 Bodybuilding (C51_2B) as follows:

    Sumo 3.5" Block Pulls 3-185, 3-225, 3-255, 3-295, 3-345
    Superset with:
    Shrugs 5-145, 5-175, 5-205, 5-230, 5-260

    Wtd. Chins 5x5 @ BW + 50

    Bodyweight: 212.4 Pounds (Down 10.8 pounds from 223.2 on 7/1)

    Workout Duration: 0:26:27.68 h:mm:ss.ms (with 1:00 rest between sets)

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

    2.22.2020
    6:38 am - Holiday Inn Express Reno

    Saturday morning I completed a supplemental workout as follows:

    Machine Chest Press 12-50, 12-60, 2 sets of 12 @ 70

    Lat Pulldowns 12-80, 12-90, 2 sets of 12 @ 110

    DB Incline BP 12-30, 10-35, 2 sets of 10 @ 40
    Superset with:
    DB BOLR 3 sets of 12 @ 20

    DB Hammer Curls
    Superset with:
    DB French Press 12-35, 3 sets of 12 @ 40

    45 Deg Hypers 15

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

    Workout Duration: 0:30:00.00 h:mm:ss.ms (with 1:00 rest between sets)

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

    2.23.2020
    11:51 am - Home

    Sunday morning I completed 531 Bodybuilding (C51_2C) as follows:

    Shoulder Rehab - Red bands

    Dec. Bench Press 12-135, 10-145, 8-175, 6-195, 5-215, 3 sets of 8 @ 175 (FSL)
    Superset with:
    TBar Rows V-Grip 5-130, 5-155, 5-181, 5-206, 5-230, 3 sets of 8 @ 181 (FSL)

    DB Incline BP 10-30, 10-35, 2 sets of 10 @ 40
    Superset with:
    Triceps Pushdowns 20-40, 20-50, 20-55, 15-55

    DB Flyes 4 sets of 15 @ 15
    Superset with:
    French Press 12-50, 12-55, 2 sets of 12 @ 65

    Bodyweight: 209.4 Pounds (Down 13.8 pounds from 223.2 on 7/1)

    Workout Duration: 1:02:06.46 h:mm:ss.ms (with 1:00 rest between sets)

    Great past few workouts. My knees and low back are perpetually sore these days. That's my own fault though for skimping on the mobility work and yoga. I'll have to get back on track with that.

    My wife and I have patched things up which is great. We took an overnight trip to Reno on Friday night and then went to the hot springs in Sierraville on Saturday. Soaking in those hot springs with the sulfur water really helped with my general soreness. I wish I could do that more often. It's only 2 hours from house so maybe I can get over there more often.
    Last edited by PtReyesGreg; 02-24-2020 at 09:53 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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    IG: @greg_slavin
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  29. #5399
    Registered User PtReyesGreg's Avatar
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    6:25 am - Home

    This morning I completed 531 Bodybuilding (C51_2D) as follows:

    SSB Squats (to 18" Box) 12-140, 10-170, 8-195, 6-220, 5-250
    Superset with:
    RDL 12-140, 10-165, 8-190, 6-220, 5-250

    Calf Raises 3 sets of 12 @ 200
    Superset with:
    Decline Situps 3 sets of 15

    Bodyweight: 211.8 Pounds (Down 11.4 pounds from 223.2 on 7/1)

    Workout Duration: 0:34:07.10 h:mm:ss.ms (with 1:00 rest between sets)

    A good quick squat workout this morning. My knees felt much better than usual so that was a win.
    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/
    IG: @greg_slavin
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  30. #5400
    Registered User shaneinga's Avatar
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    Awesome couple of workouts Greg. How are you liking the incline BP and DB shoulder OHPs? I really like that combo myself.

    It is amazing to hear you and your wife have worked things out.

    Those hot springs sound very nice. Too bad they are not closer though they sound like they might be worth the drive, but maybe you can convince the wife you guys need a hot tube.
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