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  1. #5431
    Registered User PtReyesGreg's Avatar
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    6:40 am - Home

    This morning I completed 531 PPL Push 1 (C52_3A) as follows:

    Shoulder Rehab - Red Bands

    Dec. Bench Press 12-135, 10-155, 8-190, 6-215, 5-240, 15-190 (FSL)
    Superset with:
    Shoulder Horn 3 sets of 10 @ 2.5 lbs
    DB BOLR 3 sets of 14 @ 15

    DB IBP 10-45, 15-45
    Superset with:
    Triceps Pushdowns 20-55, 20-55

    DB Flyes 3 sets of 15 @ 15
    Superset with:
    Leg Raises 3 sets of 17

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

    Workout Duration: 0:37:34.54 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout this morning. It was the first one since I got sick last Thursday. It felt good to be back in there lifting. The bench felt strong today and the shoulders felt good.

    I'm planning to stick with PPL for a while but trim down the number of accessory sets I'm doing. I've been reading stuff from Andy Baker and Stan Efferding about doing more focused effort on accessories instead of so many sets of 10-12 etc. Andy just published a blog about Zig Zag sets where you start with the highest weight for an accessory and switch back and forth between exercises working your way down to the lightest sets. I'm planning to give that a try.

    https://www.andybaker.com/zig-zaggin...h-hypertrophy/
    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. #5432
    Still Pounding! TM79's Avatar
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    Glad to see you feeling better and back in the saddle Greg! Nice job on DB. You can't beat feeling strong after the flu. I didn't have time to read that full article but I like the sound of adjusting the weight/reps as you mentioned on accessory work. Starting heavy and working toward light (or the opposite) is not something I usually do in accessory lifts. Normally, if I am working heavier reps in my main lifts I will work lighter weights/higher reps in accessory work, (or if I'm working light weigh/high reps in the main lifts I will try to go heavier in accessory lifts) etc., however, I hadn't considered adjusting the weights/reps in accessory sets. I'll have to try that. Glad to see you back at it brother!
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  3. #5433
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Glad to see you feeling better and back in the saddle Greg! Nice job on DB. You can't beat feeling strong after the flu. I didn't have time to read that full article but I like the sound of adjusting the weight/reps as you mentioned on accessory work. Starting heavy and working toward light (or the opposite) is not something I usually do in accessory lifts. Normally, if I am working heavier reps in my main lifts I will work lighter weights/higher reps in accessory work, (or if I'm working light weigh/high reps in the main lifts I will try to go heavier in accessory lifts) etc., however, I hadn't considered adjusting the weights/reps in accessory sets. I'll have to try that. Glad to see you back at it brother!
    Thanks Trent. It was definitely good to lift again. I was supposed to do Pull day today but I slept in so I just took a rest day. I'll get back to it tomorrow.

    Yeah like you I've always started light for high reps on accessories. I usually do 3 sets of 10-15 and increase the weight each set. Andy's idea of doing it in the opposite direction is interesting. Basically it pre-exhausts the muscles and the lighter sets work on hypertrophy. I'm curious to see how it feels.
    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. #5434
    Registered User PtReyesGreg's Avatar
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    7:56 am - Home

    Yesterday I completed 531 PPL Pull 1 (C52_3B) as follows:

    3.5" Hex Bar Block Pulls 3-201, 3-225, 3-281, 3-320, 5-359

    TBar Rows Wide Grip 5-140, 5-155, 5-195, 5-228, 5-245, 5-195 (FSL)
    Superset with:
    BB Curls 12-70, 12-70, 12-70

    DB Hammer Curls 8-45, 10-40, 10-40

    Decline Situps 3 sets of 15

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

    Workout Duration: 0:50:23.44 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout yesterday. My low back started to feel a little sore towards the end of the TBar Rows, so I only did one FSL set.

    https://www.instagram.com/p/B-SGd5gAl25/
    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. #5435
    Registered User PtReyesGreg's Avatar
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    7:58 am - Home

    This morning I completed 531 PPL Push 2 (C52_3D) as follows:

    Incline BP 12-115, 10-140, 8-175, 6-195, 5-220
    Superset with:
    Band Facepulls 5 sets of 15 w/ Purple Band

    Tri-set:
    DB OHP 12-35
    French Press 15-65
    Leg Raises 3 sets of 15

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

    Workout Duration: 0:27:26.94 h:mm:ss.ms (with 1:00 rest between sets)

    Good abbrevited workout this morning. I didn't have much time and my energy is still low after getting over the flu, so I kept this one short. I did all my work sets of Incline Bench but I skipped my FSL sets. I also only did one top set of DB OHP and French Press. I'm thinking of incorporating more of that HIT/Mike Mentzer Heavy Duty work for my accessories. Basically since I'm already warmed up by that point, I'll just do one all out set of each accessory, with the exception of my core work.
    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. #5436
    Recovering Weakling RT1957's Avatar
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    2 strong workouts Greg... Hope you get better soon
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  7. #5437
    Registered User shaneinga's Avatar
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    Nice workouts as usual Greg. Good to see you feeling better. I had to google that shoulder horn. I see it gets good reviews on Amazon. How do you like it?

    Solid back workout with some really nice hex deads and T bar rows. I can see why your back was a little sore. 195 is rocking on those! Looking strong on the IG man.

    Incline BP was strong. It looks like you have been studying a lot of different people's training philosophies. I think as long as you get at least one really good work set where you give it your all for your work set you should be good to go with your accessory work. Warming up to that set so you don't hurt yourself obviously would be key as well.

    Fun to play with different training philosophies though. It definitely helps to keep me sane.
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  8. #5438
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    Nice workouts as usual Greg. Good to see you feeling better. I had to google that shoulder horn. I see it gets good reviews on Amazon. How do you like it?

    Solid back workout with some really nice hex deads and T bar rows. I can see why your back was a little sore. 195 is rocking on those! Looking strong on the IG man.

    Incline BP was strong. It looks like you have been studying a lot of different people's training philosophies. I think as long as you get at least one really good work set where you give it your all for your work set you should be good to go with your accessory work. Warming up to that set so you don't hurt yourself obviously would be key as well.

    Fun to play with different training philosophies though. It definitely helps to keep me sane.
    Thanks Shane. Yeah it's good to be feeling better.

    The shoulder horn is good. It's expensive but it does help to strengthen up my rotator cuff muscles. It was a good purchase.

    I've definitely been studying different training philosophies. I'm still using 5/3/1 for my big lifts, but with accessories I'm really trying different stuff right now to see what feels best. Really I like the variety.
    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. #5439
    Registered User PtReyesGreg's Avatar
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    6:29 am - Home

    This morning I completed 531 PPL Pull 2 (C52_3E) as follows:

    Shrugs 5-155, 5-175, 5-225, 5-250, 5-280
    Superset with:
    Chest Supported DB Rows 10-60, 10-60
    Upright Rows 10-90, 10-85

    Wtd. Multi-Grip Chins 2 sets of 6, 1 set of 8 all @ BW + 55

    Cable Low Rows 12-110, 12-100, 20-85
    Superset with:
    Decline Situps 3 sets of 15

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

    Workout Duration: 0:43:59.75 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout today. Shrugs felt strong and accessories all felt good...doesn't get much better than that.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  10. #5440
    Registered User PtReyesGreg's Avatar
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    Originally Posted by RT1957 View Post
    2 strong workouts Greg... Hope you get better soon
    Thanks Ron. I've been feeling much better...just a little lethargic but that should pass soon.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  11. #5441
    Still Pounding! TM79's Avatar
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    Solid sessions Greg. Very strong on the block pulls and IB. It took me a little while to get over the flu as well. You'll feel better overall after a week, but, at least for me, my energy levels didn't come back for probably two weeks and my cough lasted for a month. Hopefully that passes soon. Your doctor may not advise this, but putting in some conditioning might help. It did for me. Keep up the great work Greg!
    Male/38/5'10"/175 lbs
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  12. #5442
    Registered User shaneinga's Avatar
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    Like you said, doesn't get much better when it is all feeling good.

    Solid shrugs at 280 man. Wow those are really getting heavy. Also. +55 on chins. Wow!
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  13. #5443
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Solid sessions Greg. Very strong on the block pulls and IB. It took me a little while to get over the flu as well. You'll feel better overall after a week, but, at least for me, my energy levels didn't come back for probably two weeks and my cough lasted for a month. Hopefully that passes soon. Your doctor may not advise this, but putting in some conditioning might help. It did for me. Keep up the great work Greg!
    Thanks Trent. Yeah I'm feeling a little better everyday. My breathing still isn't as deep as usual and I get out of breath real easy but I'm able to workout. I was going to take your advice and go for a trail run this weekend but it was raining so hard non-stop that it didn't happen. As soon as the weather clears up though I'm going for a run in the woods. Breathing in the fresh air out there always makes me feel better.


    Originally Posted by shaneinga View Post
    Like you said, doesn't get much better when it is all feeling good.

    Solid shrugs at 280 man. Wow those are really getting heavy. Also. +55 on chins. Wow!
    Thanks Shane. Yeah both the shrugs and weighted chins are feeling good. I switched up my program some (back to basics). The new program has chins in it. I'll have to see if I can fit the shrugs in somewhere. It also has DB Rows instead of BB Rows, so I'll have to see if I can maybe fit the BB Rows in at some point. I don't want to add too much though...it's a challenge because I really want to focus on 3 exercises per workout (plus core) and hit those as hard as I can.
    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. #5444
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    4.3.2020
    6:50 am - Home

    Friday morning I completed 531 PPL Legs 2 (C52_3F) as follows:

    Bison Bar Squats 5-135, 5-155, 5-190, 5-215, 5-240
    Superset with:
    RDL 5-145, 5-175, 5-210, 5-240, 5-265

    KB Swings 1 set of 10 w/ 50lb KB

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

    Workout Duration: 0:27:57.92 h:mm:ss.ms (with 1:00 rest between sets)

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

    4.4.2020
    10:21 am - Home

    Saturday morning I completed 531 Powerbuilding (C53_1A) as follows:

    Shoulder Rehab - Red Bands

    Fat Bar Dec. Bench Press 8-135, 6-175, 4 sets of 5 @ 215

    DB BP 10-40, 10-40, 20-40
    Superset with:
    Dips 12, 12, 10

    Shoulder Horn 3 sets of 10 w/ 5lb. plate

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

    Workout Duration: 0:38:14.74 h:mm:ss.ms (with 1:00 rest between sets)

    https://www.instagram.com/p/B-kU37FA6Tz/

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

    4.5.2020
    10:00 am - Home

    Sunday morning I completed 531 Powerbuilding (C53_1B) as follows:

    SSB Squats Box Squats 8-135, 6-170, 6-200, 4 sets of 6 @ 235

    Tri-set:
    Calf Raises 3 sets of 12 @ 200
    Wtd. Hypers 3 sets of 15 w/ 50lb KB
    Leg Raises 3 sets of 15

    Bodyweight: 209.6 Pounds (Down 13.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:40:20.80 h:mm:ss.ms (with 1:00 rest between sets)

    On Friday I finished up Cycle 52 of 531. I decided to make a little change and switch away from the PPL program I was doing to a program I found a while back in "Ironman's Ultimate Guide To Building Muscle Mass". The program is called "Power Bodybuilding for Serious Size and Strength". It is very similar to the PPL program I was going, but stripped down to the bare essentials. In some ways it reminds me of the Triumvirate 531 template in that it has 3 exercises per day, although I have added a core exercise at the end.

    This stripped down program really lets me focus on these 3 lifts per day and coming out of the workouts so far I've had a better pump and felt like I did more quality work than I was doing on the longer PPL workouts.

    https://www.instagram.com/p/B-m3ixwAnNO/
    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. #5445
    Registered User shaneinga's Avatar
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    3 nice workouts Greg!

    New programming looks solid. Good luck with it.
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    Originally Posted by shaneinga View Post
    3 nice workouts Greg!

    New programming looks solid. Good luck with it.
    Thanks Shane. Tomorrow is back day...starts with sets of medium grip chins, goes to db rows, and finishes with sets of narrow grip chins. I'm interested to see how that goes.
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    Those sessuon have a lot of work for the time they take. Strong work Greg
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    Originally Posted by RT1957 View Post
    Those sessuon have a lot of work for the time they take. Strong work Greg
    Thanks Ron. Yeah I've been trying to squeeze as much work in as possible in 30-40 minutes. That really seems to be effective for me right now.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    6:28 am - Home

    This morning I completed 531 Powerbuilding (C53_1C) as follows:

    Shoulder Rehab - Red Bands

    Med. Grip Chins 6 sets of 10

    KB Rows 4 sets of 8 w/ 50lb KB

    Close Grip Chins 4 sets of 10

    Bodyweight: 210.0 Pounds (Down 13.2 pounds from 223.2 on 7/1)

    Workout Duration: 0:22:17.70 h:mm:ss.ms (with 1:00 rest between sets)

    Excellent no-nonsense workout today. With the new plan I'm following this is the day that I was most curious about. There is no direct biceps work on the plan but I figured doing this many chins (100-120) and rows would work them and boy did it. I had a great biceps and back pump by the end of this one. The rep range listed in the program for chins is 10-12 reps per set so I've got some room to progress with that.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Good job on the sessions to finish off the cycle. Interesting to see you switching to a more bodybuilding style program. Trying to concentrate on building muscle for a while? Yeah, those are some serious chin reps. I'd bet you'll be feeling that for a few days. My pullup bar isn't setup for chins, but I wish it was as those we be a very welcomed variation of pull-ups. That looks like an absolute back and bicep destroyer! Hopefully you'll get some decent weather this weekend and can go for a run!
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    Originally Posted by TM79 View Post
    Good job on the sessions to finish off the cycle. Interesting to see you switching to a more bodybuilding style program. Trying to concentrate on building muscle for a while? Yeah, those are some serious chin reps. I'd bet you'll be feeling that for a few days. My pullup bar isn't setup for chins, but I wish it was as those we be a very welcomed variation of pull-ups. That looks like an absolute back and bicep destroyer! Hopefully you'll get some decent weather this weekend and can go for a run!
    Thanks Trent. Yeah I'm trying to build up the muscles some and give my joints and tendons a break from lifting close to max weights for a while. Since I'm working at home I'm keeping my diet very clean and am hoping to change my body comp a little. This summer I plan to start more running so I'll probably have to change my lifting some then as well.

    Those chins were something else. My abs, of all things, are super sore today. I guess the chins/pullups really do work the core.

    The weather is getting better and it's supposed to be really nice this weekend. I'll probably try to do a 3-4 miler after work today and then a 5 miler this weekend.
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    6:39 am - Home

    This morning I completed 531 Powerbuilding (C53_1D) as follows:

    Shoulder Rehab - Red Bands

    Incline Bench Press 8-135, 6-155, 4 sets of 6 @ 170
    Superset with:
    Leg Raises 3 sets of 20

    DB Inc. BP 4 sets of 8 @ 45
    Superset with:
    Dips 10, 10, 10, 12

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

    Workout Duration: 0:28:59.72 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout today. My abs were very sore from the chins yesterday. That didn't really impact my workout today at all though. The bench and db work felt good and my dips are feeling good too...no shoulder pain with them at all.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    6:41 am - Home

    This morning I completed 531 Powerbuilding (C53_1E) as follows:

    3.5" Hex Bar Block Pulls 6-135, 6-190, 4-225, 3-275, 3x3 @ 315

    Medium Grip Chins 12, 12, 10, 10, 12
    Superset with:
    Hex Bar Shrugs 5-155, 5-185, 5-205, 5-225, 5-255

    Bodyweight: 209.6 Pounds (Down 13.6 pounds from 223.2 on 7/1)

    Workout Duration: 0:24:43.08 h:mm:ss.ms (with 1:00 rest between sets)

    Good brief workout today at high intensity. The hex bar block pulls felt tougher than I expected as my back was still sore from all the chins I did the other day. I got in all my sets/reps so that was good. The chins also felt good and helped to loosen up my back.
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  24. #5454
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    I really like the looks of these workouts. What really stands out to me is you are crushing these in under 30 minutes. That is a win in my book! It is crazy how much you flex your abs when you do pull ups. Solid workouts Greg.

    Good luck with the recomp. I am trying to do the same thing.
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  25. #5455
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    Good work on that Powerbuilding program.
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  26. #5456
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    I agree with Shane. Way to get after it and knock these out in under 30 minutes. It sure adds an element of difficulty to it. You know I'm a fan of that method of training so perhaps I'm biased... Hope you get a run in today Greg! It cooled down to the 30's here last night so my run this morning will be on the cooler side.
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  27. #5457
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    Originally Posted by shaneinga View Post
    I really like the looks of these workouts. What really stands out to me is you are crushing these in under 30 minutes. That is a win in my book! It is crazy how much you flex your abs when you do pull ups. Solid workouts Greg.

    Good luck with the recomp. I am trying to do the same thing.
    Thanks Shane. Yeah I guess I never did enough pull ups or chins to get them so sore like that. They sure do cause you to flex them though. I was sore for a couple of days...lol.

    Good luck with your recomp too. It seems like a good time to do...kind of a now or never thing.


    Originally Posted by Marius_Ursus View Post
    Good work on that Powerbuilding program.
    Thanks Tom. I had made the classic mistake of adding too much to my workouts. This powerbuilding program is great because it really gets me back to the basics.


    Originally Posted by TM79 View Post
    I agree with Shane. Way to get after it and knock these out in under 30 minutes. It sure adds an element of difficulty to it. You know I'm a fan of that method of training so perhaps I'm biased... Hope you get a run in today Greg! It cooled down to the 30's here last night so my run this morning will be on the cooler side.
    Thanks Trent. I didn't wind up getting a run in today, but I'm planning to do a good one tomorrow.

    I really like these shorter workouts. The intensity is good and it feels like I'm getting some effective work in for sure.
    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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    4.11.2020
    11:41 am - Home

    Saturday morning I completed 531 Powerbuilding (C53_2A) as follows:

    Shoulder Rehab - Red Bands

    Dec. Bench Press 8-135, 6-185, 4 sets of 4 @ 230
    Superset with:
    Band Facepulls 5 sets of 15 w/ Purple Bands

    DB BP 4 sets of 8 @ 50
    Superset with:
    Dips 12, 12, 10, 12

    Shoulder Horn 3 sets of 12 w/ 5lb. plate

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

    Workout Duration: 0:33:41.97 h:mm:ss.ms (with 1:00 rest between sets)


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

    4.12.2020
    11:21 am - Home

    Sunday morning I completed 531 Powerbuilding (C53_2B) as follows:

    SSB Squats Box Squats 5-155, 3-190, 3-240, 4 sets of 2 @ 250

    Tri-set:
    Calf Raises 3 sets of 10 @ 215
    Wtd. Hypers 3 sets of 10 w/ 70lb KB
    Leg Raises 3 sets of 15

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

    Workout Duration: 0:34:52.88 h:mm:ss.ms (with 1:00 rest between sets)

    Good workouts this weekend. Saturday's bench workout felt really good.

    Yesterday I was feeling sluggish and weak so the squat workout was tough. Part of the problem was I walked ~1.25 with my dogs prior to the workout, wearing my 40lb weight vest...and that was rough...my breathing still isn't back to normal after being sick. I was supposed to work up to 4 sets of 5. That wasn't happening though so I went with 4 sets of 2 and was happy to get them done.

    Also, I planned to go for a run afterward since the weather was really nice. I was so pooped after lifting that I had to take a pass on that. I hope to go one night this week and then do a good one next weekend.
    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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  29. #5459
    Recovering Weakling RT1957's Avatar
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    With the way you mix your sessions you've built your own conjugate system of training. Strong work Greg!!
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    Originally Posted by PtReyesGreg

    Thanks Tom. I had made the classic mistake of adding too much to my workouts. This powerbuilding program is great because it really gets me back to the basics.

    {snip}

    I really like these shorter workouts. The intensity is good and it feels like I'm getting some effective work in for sure.
    I think it's so easy, when we get to our age and have our experience, to want to do all these great exercises and routines that we've done before (okay, just speaking for myself, I guess...). I decided a while ago to stick to the basics as well. They're proven, solid exercises, and they work.

    Also liking the fact that you're getting it done in under 30 minutes. Strong work there.
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