PtReyesGreg's Workout Journal

[TM79]

Heck yeah Greg! So glad to hear that! Great looking sessions this weekend. Just unbelievable bench numbers and some good looking deads and squats too. That's incredible news from the surgeon! Hopefully you can get the dogs out for a short jog on the trail soon. I'm really proud of you man. You've hung in there like a champ for several months. Glad things are gearing back up for you!

[PtReyesGreg]

Heck yeah Greg! So glad to hear that! Great looking sessions this weekend. Just unbelievable bench numbers and some good looking deads and squats too. That's incredible news from the surgeon! Hopefully you can get the dogs out for a short jog on the trail soon. I'm really proud of you man. You've hung in there like a champ for several months. Glad things are gearing back up for you!

Thanks Trent. The bench is definitely going well right now. If I keep everything in balance with the pulls and shoulder rehab as well as the bencing, I should be good.

Yeah I'm super excited about getting to try out a trail run. I'll probably wait for the weekend. Unfortunately work is so busy I don't think I'll get out before then...but if I get a break you better believe I'll give it a go.

[PtReyesGreg]

7:12 am - Home

Today I completed a 531 Concurrent workout (Cycle 70 - Wk 1C) as follows:

Shoulder Rehab - Red Bands

Tri-set:
Dynamic Effort Bench Press (w/ Weight + Red Bands) 3-135, 3-175, 9 sets of 3 @ 195
Shoulder Horn. 3 sets of 12 @ 10 pounds
V-Grip TBar Rows 5-85, 5-103, 5-114

V-Grip TBar Rows. 5-130, 5-145, 3 sets of 12 @ 114
Superset with:
DB BOLR 3 sets of 12 @ 20

DB Hammer Curl 15-20, 15-20, 25-20
Superset with:
Tri Rope Pressdowns 3 sets of 12 @ 50

Bodyweight: 216.2 Pounds (Down 4.8 pounds from 221.0 on 3/16)

Workout Duration: 0:30:01.34 h:mm:ss.ms (with 0:30 rest between sets)

Good workout today. I think I like these Dynamic Effort days even better than the Max Effort days. You get in some good lifting without feeling too beat up which is definitely nice.

[TM79]

Nice session yesterday Greg! Glad you are enjoying the Westside style sessions (dynamic/max). A couple of years ago I spent several hours putting together a spreadsheet/program that was similar to that and a few weeks in it became clear that my lower back wasn't going to handle it so I switched to a maintenance program. I loved the looks of that type of program and am glad you're enjoying it. Maybe one of these days I'll get my back sorted out and will be able to give it a go. Yeah man, hopefully you can get a trail run in soon!

[PtReyesGreg]

Nice session yesterday Greg! Glad you are enjoying the Westside style sessions (dynamic/max). A couple of years ago I spent several hours putting together a spreadsheet/program that was similar to that and a few weeks in it became clear that my lower back wasn't going to handle it so I switched to a maintenance program. I loved the looks of that type of program and am glad you're enjoying it. Maybe one of these days I'll get my back sorted out and will be able to give it a go. Yeah man, hopefully you can get a trail run in soon!

Thanks Trent. Yeah I think the key for me with the Westside-style programming so far is not going too heavy with the weight on my Dyanmic Days. I'm setting the bar weight at between 50-65% and the band/chain weight at 25%. So far that seems to allow me to hit the speed work without killing my body. We'll see that when I finish this first 12 week stretch if I'm still feeling the same way LOL.

On Sunday my wife and I are heading to the Coast (to a town named Mendocino) for 3 nights. There are some nice trails in that area so I'm hoping I can get a couple of nice runs in. I'll probably be limited to 2-3 miles here at first so they'll be pretty short. Hitting the trail at all though will be a nice change.

[PtReyesGreg]

7:20 am - Home

Today I completed a 531 Concurrent Workout (Cycle 70 - Wk 1D) as follows:

Shoulder Rehab - Red Bands

Max Effort SSB Box Squats 3-105, 3-135, 3-155, 3-190, 3-215, 3-240, 3-215, 3-215
Superset with:
Dynamic Effort Sumo Deadlifts w/ Black Bands 6 sets of 1 @ 175 lbs weight + ~120 lbs band

Tri-set:
Calf Raises 2 sets of 12 @ 215
Hypers 2 sets of 20
Leg Raises 2 sets of 20

Bodyweight: 215.0 Pounds (Down 6.0 pounds from 221.0 on 3/16)

Workout Duration: 0:33:00.00 h:mm:ss.ms (with 0:50 rest between sets)

[TM79]

Looks like you're already back up to my squat and deadlift weight. That only took a few weeks... Nice session there Greg! Sounds like a good weekend to me. I've heard of Mendocino, but know nothing about it. Post some pics of your trail run!

[PtReyesGreg]

Looks like you're already back up to my squat and deadlift weight. That only took a few weeks... Nice session there Greg! Sounds like a good weekend to me. I've heard of Mendocino, but know nothing about it. Post some pics of your trail run!

Thanks Trent. I don't think I'm back up to your squat and deadlift weights but I am making progress so that's great.

I wound up doing a couple of hikes in Mendocino but didn't get the chance to run. I had run the Saturday before the trip and my foot was still a little sore so I didn't want to push it. This weekend I'll be doing another run though.

[PtReyesGreg]

4.3.2021
10:07 am - Home

Saturday I completed a 531 Concurrent workout (Cycle 70 - Wk3A) as follows:

Shoulder Rehab - Red Bands

Max Effort Bench Press 5-135, 5-165, 3-205, 3-235, 3-250, 3-285, 3-315, 6-275, 5-250
Superset with:
Band Facepulls 9 sets of 10 @ Purple Band

Fat Bar CGBP 2 sets of 8 @ 175

DB IBP 2 sets of 10 @ 40
Superset with:
Triceps Pushdowns 2 sets of 10 @ 50

Tri-set:
Shoulder Horn 2 sets of 10 @ 10
DB Hmr Curls 2 sets of 12 @ 30
Upright Kettlebell Rows (1 KB Per Arm) 8-35, 6-35

Bodyweight: 219.0 Pounds (Down 2.0 pounds from 221.0 on 3/16)

Workout Duration: 1:00:15.31 h:mm:ss.ms (with 0:30 rest between sets)

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4.4.2021
10:40 am - Home

Sunday I completed a 531 Concurrent workout (Cycle 70 - Wk3B) as follows:

Shoulder Rehab - Red Bands

Max Effort Sumo Block Pulls 3-135, 3-179, 3-189, 3-245, 3-275, 3-311, 3-331

Barbell Shrugs 5-135, 5-155, 5-201, 5-221, 10-243
Superset with:
Dynamic Effort Bison Bar Squats 3-135, 2-165, 10 sets of 2 @ 165 plus Green Bands

Wtd Hypers 2 sets of 12 w/ 50lb kettlebell
Decline Situps 2 sets of 12

Bodyweight: 217.4 Pounds (Down 3.6 pounds from 221.0 on 3/16)

Workout Duration: 0:54:32.00 h:mm:ss.ms (with 0:30 rest between sets)

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4.6.2021
6:25 am - Home
Tuesday I completed a 531 Concurrent workout (Cycle 70 - Wk3C) as follows:

Shoulder Rehab - Red Bands

Dynamic Effort Bench Press (w/ Weight + Red Bands) 3-135, 3-165, 3-200, 8 sets of 3 @ 215
Superset with:
V-Grip TBar Rows 5-88, 5-110, 5-130, 5-146, 5-160, 3 sets of 12 @ 130

Tri-set:
Football Bar Std. OHP 5-55, 5-65, 5-80 (Lower TM for next Cycle)
Shoulder Horn 2 sets of 12 @ 10
Std. Cable Triceps Extensions 15-25, 15-30

Bodyweight: 217.6 Pounds (Down 3.4 pounds from 221.0 on 3/16)

Workout Duration: 0:41:51.68 h:mm:ss.ms (with 0:30 rest between sets)

I've fallen behind on my journal again, but here are my last 3 workouts. Tomorrow I do my last Max Effort squat session of the Cycle.

Things are going well health wise. My shoulder is feeling well enough for me to add light football bar OHP back in. I'm also planning to keep doing more pull exercises for both shoulder health and back strength. I want to make sure to keep everything in balance as I build my bench strength.

[TM79]

Solid sessions Greg. The Sumos and squats are definitely getting back up there in weight. Bench is strong, as always. Glad your shoulder is feeling good again too. I thought about you yesterday when I had some pain in my shoulder, but mine was from work. Glad to see you posting Greg.

[PtReyesGreg]

Solid sessions Greg. The Sumos and squats are definitely getting back up there in weight. Bench is strong, as always. Glad your shoulder is feeling good again too. I thought about you yesterday when I had some pain in my shoulder, but mine was from work. Glad to see you posting Greg.

Thanks Trent. Yeah the shoulder is feeling good. The heavy bench work is taking it's toll. Once I hit my 405 goal I'm going to change up my training some. I was watching a Matt Wenning video where he talked about Conjugate training and how it helps with longevity. To lift heavy in the bench press, he says you shouldn't train heavy on the bench all the time. For most of the year you train heavy but on other related lifts...floor press, football bar press, db bench, dips, etc. Then you peak at some point when you are about to test your bench press and focus on the bench for like 5 weeks or something. Then you go back to the other lifts. He says doing that for all his lifts has kept him injury free and able to train hard consistently. I don't know, but if it can get rid of my various aches and pains I'm in.

https://www.youtube.com/watch?v=wocStftxtuk

[TM79]

Interesting thoughts. Every time I try to do a bunch of variations I usually end up injured or aggravating something. Lol. That's part of the reason why I just stick to the same lifts. That and it takes more time to setup all the other stuff. In my home gym, too, it seems harder to pull that off with the limited equipment. Maybe I'll give it a shot again but with lower weight/higher volume. Scientifically, I would say that the conjugate method is probably the best. Constantly changing keeps your muscles from adapting. I'm digging this. You may have sold me on switching it up.... I can see how training bench heavy all the time would start to get really taxing though. Hopefully you get to your goal soon. Shoot, I'd love to have your deload numbers on bench right now.

[PtReyesGreg]

Interesting thoughts. Every time I try to do a bunch of variations I usually end up injured or aggravating something. Lol. That's part of the reason why I just stick to the same lifts. That and it takes more time to setup all the other stuff. In my home gym, too, it seems harder to pull that off with the limited equipment. Maybe I'll give it a shot again but with lower weight/higher volume. Scientifically, I would say that the conjugate method is probably the best. Constantly changing keeps your muscles from adapting. I'm digging this. You may have sold me on switching it up.... I can see how training bench heavy all the time would start to get really taxing though. Hopefully you get to your goal soon. Shoot, I'd love to have your deload numbers on bench right now.

I hear that about taking longer to set up all the variations. Luckily I've spent (too much) money over the years and have lots of bars I can substitute in LOL! Seriously though, I think it will help me in the long run. Over the years it seems I'm always tweaking something with the Big 3 lifts. Since I've started using my other bars as well as Block Pulls, Box Squats, etc, it seems my body is responding better. Hopefully that's a trend that continues...

[PtReyesGreg]

7:52 am - Home

Saturday I completed a 531 Concurrent workout (Cycle 71 - Wk1A) as follows:

Shoulder Rehab - Red Bands

Max Effort Wagon Wheel Pulls 3-135, 3-165, 3-201, 3-220, 3-250, 3-280, 3-324
Superset with:
Barbell Shrugs 5-135, 5-155, 5-165, 5-190, 3 sets of 5 @ 215

Dynamic Effort Bison Bar Squats 9 sets of 3 @ 155 plus Green Bands

Bodyweight: 216.8 Pounds (Down 4.2 pounds from 221.0 on 3/16)

Workout Duration: 0:48:39.23 h:mm:ss.ms (with 0:30 rest between sets)


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8:51 am - Home

Sunday I completed a 531 Concurrent workout (Cycle 71 - Wk1B) as follows:

Shoulder Rehab - Red Bands

Max Effort Bench Press 5-140, 3-175, 2-205, 1-240, 4 sets of 6 @ 255
Superset with:
Red Band Pullaparts 8 sets of 10 @ Red Band

Reactive SlingShot Bench 3 sets of 3 @ 275
Superset with:
Rope Triceps Pushdowns 3 sets of 10 @ 55

Low Cable Rows 2 sets of 10 @ 155
Superset with:
Upright Rows 2 sets of 8 @ 105

Bodyweight: 218.2 Pounds (Down 2.8 pounds from 221.0 on 3/16)

Workout Duration: 0:48:48.90 h:mm:ss.ms (with 0:30 rest between sets)

I had a couple of good workouts this weekend. For my primary Pull workout I got to use my new Titan Wagon Wheels. I used to use the Rogue version at the gym and I really like the feel of pulling with the big plates.

For max effort bench, I worked in the Mark Bell Stronger in 30 Days plan. I've always built up good strength using it in the past so I'm going to give it a run leading up to my 405 max attempt.

All in all a good weekend...and some good lifting.

[TM79]

Solid work this weekend Greg. Getting heavier on the wagon wheel pulls. Nice looking bench/rows session as well. Yeah, you have more barbells than most golfers have golf clubs. That has to make it easier to set up for your sessions. Way to get after it!

[PtReyesGreg]

Solid work this weekend Greg. Getting heavier on the wagon wheel pulls. Nice looking bench/rows session as well. Yeah, you have more barbells than most golfers have golf clubs. That has to make it easier to set up for your sessions. Way to get after it!

Thanks Trent. I definitely have more than barbells than I need. I just hate to part with anything but I really do need to thin the herd...just ask my wife.

[PtReyesGreg]

8:43 am - Home

Sunday I completed a 531 Concurrent workout (Cycle 71 - Wk2A) as follows:

Shoulder Rehab - Red Bands

Max Effort Wagon Wheel Pulls 3-135, 3-165, 3-201, 3-230, 3-265, 3-295, 3-335
Superset with:
Barbell Shrugs 5-135, 5-155, 5-185, 5-205, 3 sets of 5 @ 230

Dynamic Effort Bison Bar Squats 9 sets of 3 @ 165 plus Green Bands

Bodyweight: 218.2 Pounds (Down 2.8 pounds from 221.0 on 3/16)

Workout Duration: 0:50:53.90 h:mm:ss.ms (with 0:30 rest between sets)


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6:33 am - Home

Today I completed a Sheiko Bench Press Emphasis Workout as follows:

Shoulder Rehab - Red Bands

Max Effort Bench Press 10-45, 5-135, 5-175, 5-205, 4-245, 3-280, 2-320, 1-320
Superset with:
Band Facepulls 7 sets of 10 @ Purple Band

Buffalo Bar Squats 5-155, 4-185, 3-215, 4 sets of 2 @ 245

Bodyweight: 218.2 Pounds (Down 2.8 pounds from 221.0 on 3/16)

Workout Duration: 0:42:36.59 h:mm:ss.ms (with 0:30 rest between sets)

Today I decided to try something new and started a Sheiko Bench Press emphasis workout. The last several times I competed I used Sheiko to peak and it worked well for me. I figured it'd be a good way for me to peak this time for a 405 bench attempt.

Going into the workout my pecs were both sore where the join with the shoulder. I figured they'd loosen up as I went so I went ahead with the bench workout. On my first double at 320 my right shoulder and pec started to feel the same way that my left side did when I tore my pec last year. I finished the set rested and then started the next set. On the first rep of that set it felt like something was about to give out so I racked it and stopped my benching right then.

I think I've been pushing a bit too hard so I'm going to reduce intensity for the next 12 weeks (using lower Training Maxes and 4Day FSL) to heal up and then make a new run at 405. I'm thinking I'll just do Swiss Bar bench for the next 3 weeks to give the normal benching muscles and tendons a break. I'll play it by ear though and if those feel uncomfortable I'll just skip bench all together for a while. I'm enjoying getting back into squatting and deadlifts anyway so I can give those more focus.

[TM79]

8:43 am - Home

Sunday I completed a 531 Concurrent workout (Cycle 71 - Wk2A) as follows:

Shoulder Rehab - Red Bands

Max Effort Wagon Wheel Pulls 3-135, 3-165, 3-201, 3-230, 3-265, 3-295, 3-335
Superset with:
Barbell Shrugs 5-135, 5-155, 5-185, 5-205, 3 sets of 5 @ 230

Dynamic Effort Bison Bar Squats 9 sets of 3 @ 165 plus Green Bands

Bodyweight: 218.2 Pounds (Down 2.8 pounds from 221.0 on 3/16)

Workout Duration: 0:50:53.90 h:mm:ss.ms (with 0:30 rest between sets)


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


6:33 am - Home

Today I completed a Sheiko Bench Press Emphasis Workout as follows:

Shoulder Rehab - Red Bands

Max Effort Bench Press 10-45, 5-135, 5-175, 5-205, 4-245, 3-280, 2-320, 1-320
Superset with:
Band Facepulls 7 sets of 10 @ Purple Band

Buffalo Bar Squats 5-155, 4-185, 3-215, 4 sets of 2 @ 245

Bodyweight: 218.2 Pounds (Down 2.8 pounds from 221.0 on 3/16)

Workout Duration: 0:42:36.59 h:mm:ss.ms (with 0:30 rest between sets)

Today I decided to try something new and started a Sheiko Bench Press emphasis workout. The last several times I competed I used Sheiko to peak and it worked well for me. I figured it'd be a good way for me to peak this time for a 405 bench attempt.

Going into the workout my pecs were both sore where the join with the shoulder. I figured they'd loosen up as I went so I went ahead with the bench workout. On my first double at 320 my right shoulder and pec started to feel the same way that my left side did when I tore my pec last year. I finished the set rested and then started the next set. On the first rep of that set it felt like something was about to give out so I racked it and stopped my benching right then.

I think I've been pushing a bit too hard so I'm going to reduce intensity for the next 12 weeks (using lower Training Maxes and 4Day FSL) to heal up and then make a new run at 405. I'm thinking I'll just do Swiss Bar bench for the next 3 weeks to give the normal benching muscles and tendons a break. I'll play it by ear though and if those feel uncomfortable I'll just skip bench all together for a while. I'm enjoying getting back into squatting and deadlifts anyway so I can give those more focus.

Nice looking sessions Greg. Sorry your shoulder started hurting. Sounds like a good idea to back off for a while. Glad to see the lower body work moving along.

[PtReyesGreg]

Nice looking sessions Greg. Sorry your shoulder started hurting. Sounds like a good idea to back off for a while. Glad to see the lower body work moving along.

Thanks Trent. Yeah it turned out to be a pec strain. When the pec gave out that put some pressure on the shoulder but the shoulder pain went away.

I'm definitely happy to be able to hit the lower body again.

[PtReyesGreg]

6:30 am - Home

Today I completed a 531 4DayFSL workout (Cycle 71 - Wk1A) as follows:

Shoulder Rehab - Red Bands

Starr Rehab Protocol Day 2 Football Bar Bench Press 25-22, 25-25, 25-45

SSB Box Squats 3-115, 3-140, 3-165, 3-185, 3-205, 3 sets of 5 @ 235
Superset with:
Wagon Wheel SSL Pulls 3-135, 3-225, 5 sets of 3 @ 275

Leg Raises 15, 15
Superset with:
Back Raises 15, 15

Bodyweight: 217.6 Pounds (Down 3.4 pounds from 221.0 on 3/16)

Workout Duration: 0:50:53.90 h:mm:ss.ms (with 0:30 rest between sets)

Good workout today. I started doing light football bar bench yesterday to heal up my pec strain. That plus stretching afterward is making a big distance in the discomfort I'd been feeling. With the Starr Protocol the whole point is to get blood pumping in the strained area to speed up healing so I'm thinking that'll fix me up.

[TM79]

Great job on the box squats and wagon wheels. Shoot that is a legit leg session! Nice job! Glad you are able to rehab the pec strain and some of the pain is subsiding. Nice job Greg!

[Athena]

just looked up sheiko's press protocols. gonna print and read later. this will likely come in handy as i am spending the next month-plus on just higher rep power moves.

need to come around here more often...so i'm subbed now.

[PtReyesGreg]

just looked up sheiko's press protocols. gonna print and read later. this will likely come in handy as i am spending the next month-plus on just higher rep power moves.

need to come around here more often...so i'm subbed now.

Yeah Sheiko definitely has some good programs with high intensity. I wound up straining my pec last time when I was running his program, though, mainly my fault (over use). I'll get back to his program next time I'm trying to peak.

[PtReyesGreg]

6:49 am - Home

Today I completed a Power Building Workout 1C (Cycle 72) as follows:

Shoulder Rehab - Red Bands

Pullups (Recon Ron Week #5) 9, 7, 6, 5, 5
Superset with:
DB BOLR 5 sets of 10 w/ 20 lbs.

V-Grip TBar Rows 12-114, 10-124, 8-134, 6-155, 12-124
Superset with:
Lat Pulldowns 12-150, 10-150, 8-150

Barbell Shrugs 15-175, 15-195, 15-225

Bodyweight: 220.6 Pounds (Down 2.8 pounds from 223.4 on 7/13)

Workout Duration: 0:34:03.13 h:mm:ss.ms (with 0:30 rest between sets)

Good workout today. I've still been doing 531 for my main lifts but am doing a more body-building style for everything else. I recently joined a local gym so I can have access to more machines (sounds a lot like what Shane has done too). I do my big lifts at home and plan to put in some sessions at the gym for my accessories. Plus, it's fun to get some workouts in out of the house.

Yesterday I passed the certification exam for my ISSA Personal Trainer certification. I'm not exactly sure what all I'm going to do with that but I might try to start training clients at the gym at some point. I'm definitely planning to do some online-coaching and program development too. Like I said, I'm not sure how much I'll really do with it, but I figured it'll be a fun way to get more involved with training and fitness. I'm now working on my Bodybuilding as well as Nutrition add-ons to the cert. If nothing else I'm learning a lot of useful information.

[PtReyesGreg]

6:53 am - Home

Today I completed a Power Building Workout 1D (Cycle 72) as follows:

Shoulder Rehab - Red Bands

Std. OHP (Football Bar) 5-65, 5-75, 5-85, 5-90
Superset with:
DB BOLR 3 sets of 10 w/ 20 lbs

BBB BP (week 1 out of 13 - 50%) 5 sets of 10 @ 155
Superset with:
DB SLR 3 sets of 10 @ 20

Rope Triceps Pusdowns 10-60, 8-60, 6-60
Superset with:
KB French Press 10-50, 8-50, 6-50

Bodyweight: 219.8 Pounds (Down 3.6 pounds from 223.4 on 7/13)

Workout Duration: 0:36:31.36 h:mm:ss.ms (with 0:30 rest between sets)

[shaneinga]

Welcome back Greg. Great to have you back.

That is sweet that you got your Personal trainer license. Is this a new career path or something to do for fun and extra cash?

I like the combo of 531 for big lifts and bodybuilding the other lifts. Good combination there.

I will try to stop by here more often. I have been coming by a couple times a week after coming back but I need to get in here a little more.

[Athena]

Yesterday I passed the certification exam for my ISSA Personal Trainer certification. I'm not exactly sure what all I'm going to do with that but I might try to start training clients at the gym at some point. I'm definitely planning to do some online-coaching and program development too. Like I said, I'm not sure how much I'll really do with it, but I figured it'll be a fun way to get more involved with training and fitness. I'm now working on my Bodybuilding as well as Nutrition add-ons to the cert. If nothing else I'm learning a lot of useful information.

awesome! i was originally ace certified back in 2009. i did it as a first step in working with people who had physical defects or who were coming off injuries. i'm technically one big birth defect and no personal trainer i worked with was "getting it" so i decided i could do better than them...and i did. i had a great client list of former and current bodybuilders and powerlifters, other athletes, and loads of seniors and super-seniors. one of my greatest accomplishments was helping an 83-year old man shave 12 off his golf handicap in less than two years. you'll do great. i know it. (i let my cert lapse this year since i haven't worked in a gym in four years...i may regret that at some point. )

how do you feel at the gym? i'm still weebie about covid.