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  1. #5701
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    Putting in some damn strong work as usual Greg. Those BBB set numbers are awesome!

    8 on your 1 plus set at 275 is amazing! Super strong Greg.

    I like that lat pull machine. It looks like you will be able to do some low rows with it as well. Definitely a great addition to the home gym!

    Hopefully your shoulder can be fixed by your Chiropractor.

    Congratulations on the power blocks. That a great bday gift to yourself and should bring you years of versatility.

    Good luck with the Chiropractor.
    Thanks Shane. The lifts are definitely going well lately. I'm definitely enjoying all the variations of bench press.

    Yeah the lat machine was a good pickup. I like being able to superset lat pulldowns and tri pushdowns with the bench. I couldn't really do that before. I love the low rows too.

    I really like the power blocks. I was tempted by that other brand you PM'd me about. They were more expensive and all sold out. I also looked at the Bowflex model but the Powerblock got better reviews. I just have to keep my eyes out for the 50-70 pound extension kit to be available again and I'll be set.


    Originally Posted by TM79 View Post
    Yeah I"ll echo Shane's comments. You are absolutely crushing it on bench right now! I actually had to go back and read it again because I thought it was a typo. Lol. The lat machine sounds good. I'd love to get something like that sometime. Sorry to hear about your shoulder but hopefully the chiropractor can get it worked out. As much upper body work as you are doing I am not all that surprised. I thought about doing a deload week this week too but will just take a week off from lifting. My lower back has been hurting for a couple of weeks so I need to rest it. Maybe just some LISS and mobility work this week. Great job Greg!
    Thanks Trent. My deload "week" only lasted 4 days but that was enough to get my elbows and everything back to feeling good. The shoulder was hurting the whole time. I had this before and the chiropractor adjusted my neck and upper back and it loosened the nerve in the shoulder and all was good. I'm hoping it'll work this time too. Unfortunately he's busy and only works 3 days a week so I can't get in there until Wednesday afternoon.
    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. #5702
    Registered User PtReyesGreg's Avatar
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    9:28 am - Home

    Yesterday I completed a "BBB 13 Week Challenge" week 8/13 (cycle 68 - 1A) workout as follows:

    Shoulder Rehab - Red Bands

    Medium Incline Bench Press 5-95, 5-115, 5-135, 3-145, 3-165, 5-185
    Superset with:
    Band Facepulls 6 sets of 15 w/ Purple Band

    80% BBB Medium Incline Bench Press 5 sets of 5 @ 175
    Superset with:
    DB BOLR 5 sets of 10 @ 15

    Tri-set:
    Std. DB OHP 10-30, 10-30, 20-30
    Shoulder Horn 3 sets of 12 w/ 5 lbs
    Triceps Pushdowns 10-60, 10-60, 15-60

    Bodyweight: 209.0 Pounds (Down 0.0 pounds from 211.2 on 2/7)

    Workout Duration: 0:40:44.81 h:mm:ss.ms (with 0:30 rest between sets)

    Good workout. I wound up doing a deload/rest for 4 days. My shoulder was really bugging me so I thought some lifting might help. It actually did and the shoulder felt good for the rest of the day. Today it's bugging me again so I made a chiropractor appointment for Wednesday afternoon.

    This week in the BBB 13 week challenge calls for 80% at 5x5. Starting this week I changed to "Full Boring" where I do the same exercise for the main lift and the main assistance lift. As the weights get heavier for the BBB sets this will mean I will be warmed up from the main lift so it should be better on the body.

    This article talks about my problem and the guy in the picture is holding the area where my pain is, except mine is the left arm. Basically my neck gets out of alignment and it pulls on the muscles in my upper back and traps and somehow pinches a nerve that goes to my outer middle delt. The chiropractor adjusts the neck and all is good.

    https://health.clevelandclinic.org/i...-neck-problem/
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Originally Posted by PtReyesGreg View Post
    1.31.2021

    9:30 am - Home

    Sunday morning I completed a "BBB 13 Week Challenge" week 6/13 (cycle 67 - 3A) workout as follows:

    Shoulder Rehab - Red Bands

    Medium Incline Bench Press 5-95, 5-115, 5-135, 3-165, 3-185, 5-205 (1+ capped at 5)
    Superset with:
    DB BOLR 6 sets of 10 @ 15

    70% BBB Decline Bench Press 5 sets of 10 @ 205
    Superset with:
    Lat Pulldowns 5 sets of 10 @ 104

    Std. DB Curls 2 sets of 10 @ 30
    Kettlebell French Press 2 sets of 10 @ 50

    Bodyweight: 209.0 Pounds (Up 1.8 pounds from 207.2 on 1/1)

    Workout Duration: 0:44:07.32 h:mm:ss.ms (with 0:30 rest between sets)


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

    2.2.2021
    12:35 pm - Home

    Yesterday I completed a "BBB 13 Week Challenge" week 6/13 (cycle 67 - 3B) workout as follows:

    Shoulder Rehab - Red Bands

    Bench Press 5-115, 5-140, 5-165, 5-210, 3-235, 8-275 (1+ capped at 8)
    Superset with:
    Band Facepulls 5 sets of 12 w/ Purple Band

    70% BBB Medium Inc. BP 5 sets of 10 @ 155
    Superset with:
    Lat Pulldowns 3 sets of 10 @ 114

    DB Hammer Curls 2 sets of 12 @ 30
    Superset with:
    Triceps Pushdowns 2 sets of 12 @ 54

    Bodyweight: 208.2 Pounds (Up 1.0 pounds from 207.2 on 1/1)

    Workout Duration: 0:40:58.94 h:mm:ss.ms (with 0:30 rest between sets)

    I've been busy and have fallen a bit behind in my journal but this catches me up.

    My new "cheapo" lat machine came in from Amazon so I've been incorporating it into my workouts. I ordered it for myself for Christmas and it took a while to get here. I'm happy with it so far. I have to add some sand bags to the legs to keep the front legs from popping up when I'm doing certain exercises like Low Rows, but the good thing is I can now do supersets with Bench (Lat Pulldowns, Tri Pushdowns, etc.) which was impossible with my homegrown solution where the pulley hung from the rack. When it was set up the bench couldn't go in the rack. This solves that problem.

    https://smile.amazon.com/gp/product/...?ie=UTF8&psc=1
    Great stuff Greg, and please keep us updated on your new "cheapo" lat machine
    from Amazon 😁😁 I am thinking of adding a second one but for outside
    I am 62 yrs old a Conservative, Trump Loving Anti Abortion Christian Man, I lift heavy ass weight without the use of DRUGS/ TRT or any unnatural assistance, I Own and Support Gun Ownership rights and YOUR RESPONSE OR COMMENT IS UNNEEDED.....

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  4. #5704
    Still Pounding! TM79's Avatar
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    Great looking session yesterday Greg! Solid numbers on IB. Yeah, doing your main lift for both strength and BBB should definitely pay some dividends. Glad to hear your shoulder is feeling better brother.
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  5. #5705
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    Good idea on switching to full boring on those 80 percent sets.

    Hopefully the Chiropractor is doing some good and can get that pinched nerve .

    Good choice on the powerblocks over the bow flex adjustables. Everything I read on those said they have a tendency to break over time.
    Last edited by shaneinga; 02-14-2021 at 03:56 PM.
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  6. #5706
    Registered User PtReyesGreg's Avatar
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    Originally Posted by charlievanriper View Post
    Great stuff Greg, and please keep us updated on your new "cheapo" lat machine
    from Amazon 😁😁 I am thinking of adding a second one but for outside
    Thanks Charlie. So far so good with the lat machine. I'm really enjoying it, especially for the lat pulldowns, triceps pushdowns and low rows. I especially like being able to superset those things with bench etc.


    Originally Posted by TM79 View Post
    Great looking session yesterday Greg! Solid numbers on IB. Yeah, doing your main lift for both strength and BBB should definitely pay some dividends. Glad to hear your shoulder is feeling better brother.
    Thanks Trent. Doing the lifts "Full Boring" style is working well especially as those supplemental sets get heavier.


    Originally Posted by shaneinga View Post
    Good idea on switching to full boring on those 80 percent sets.

    Hopefully the Chiropractor is doing some good and can get that pinched nerve .

    Good choice on the powerblocks over the bow flex adjustables. Everything I read on those said they have a tendency to break over time.
    Thanks Shane. Yeah like I was just saying to Trent. Full Boring is the only way to go with those heavier BBB Supplemental sets. It feels weird even calling those sets BBB but that's what Wendler called them in the program so I guess I'm ok with that LOL

    I really like the PowerBlocks so far. Like you I heard lots of stories of the Bowflex's breaking down over time. I really like those ones you PM'd me a while back and also the IronMaster's but both of those have been out of stock for a while so I got impatient.
    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. #5707
    Registered User PtReyesGreg's Avatar
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    6:50 am - Home

    Yesterday I completed a "BBB 13 Week Challenge" week 10/13 (cycle 68 - 3B) workout as follows:

    Shoulder Rehab - Red Bands

    Bench Press 5-135, 4-155, 3-185, 2-225, 2-255, 2-285, 1-315, 1-345, 1-375
    Superset with:
    DB BOLR 4 sets of 10 @ 20 lbs.

    90% BBB BP 5 sets of 2 @ 275
    Superset with:
    Lat Pulldowns 4 sets of 10 @ 129

    Bodyweight: 213.2 Pounds (Down 2.4 pounds from 215.6 on 2/15)

    Workout Duration: 0:56:22.02 h:mm:ss.ms (with 0:30 rest between sets)

    https://www.instagram.com/p/CLeqCRDgVQ0/

    I decided to push myself a bit yesterday. Briefly I thought about going for 405 on the bench. The bar speed slowed down at 375 though so I decided to stop there. Once I finish this 13 week BBB Challenge I'm planning to move on to the Ken Lain 10 week bench program or the Ed Coan 12 week program. Both of those should be able to get me to 405 which has been a long-time goal of mine.

    The chiropractor's adjustment helped loosen up my back but didn't do much for my shoulder. He blamed the walking boot for throwing everything out of alignment and affecting my shoulder. It was definitely affecting my hips and back but I'm not sure about my shoulder. I went to my primary doctor on Thursday for a checkup and asked him about it. He said it looks like my supraspinatius muscle was probably tight/inflamed and pulling on the tendon that connects it to the outside of my shoulder. He said I could either get a cortisone shot or try a topical ointment. I went with the ointment a little bit and it seems to be helping a little. I'm also focusing more on my shoulder stretching and rotator cuff exercises and my shoulder horn and hoping that'll fix things up. The funny thing is the only time it doesn't hurt is when I'm lifting. I think that temporarily loosens things up.
    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. #5708
    Registered User shaneinga's Avatar
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    Man Greg, your bench press numbers are just nutty man. I am really impressed with the way that 375 moved. You are damn strong on benching!

    BTW, Garage Gym reviews released a new video this week about his favorite home gym dumbbells. If you haven't got a chance to watch it I won't spoil it. I was surprised though.

    Hopefully that ointment will help with shoulder. I was surprised at how much a cortisone shot helps. For my knee it was night and day.
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  9. #5709
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    Glad to see you are benching more than I deadlift Greg That truly is impressive man. Sorry that the shoulder pain is plaguing you. With the emphasis on upper body work, though, I'm not that surprised. I seem to recall that you had shoulder pain a year or so ago too? Anyway, really enjoying reading these sessions. Hopefully that pain goes away brother.
    All-Time PR's and Info:
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  10. #5710
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    Man Greg, your bench press numbers are just nutty man. I am really impressed with the way that 375 moved. You are damn strong on benching!

    BTW, Garage Gym reviews released a new video this week about his favorite home gym dumbbells. If you haven't got a chance to watch it I won't spoil it. I was surprised though.

    Hopefully that ointment will help with shoulder. I was surprised at how much a cortisone shot helps. For my knee it was night and day.
    Thanks Shane. I was happy with that bench. My strength didn't really take a hit during all that "down" time from my surgery. The dumbbell work and then lately the BBB Challenge seem to be paying off.

    I watched Coops video...thanks for recommending it. Yeah it was good to see him recommend the PowerBlocks. I'm certainly happy with mine. The only thing is though because of shortages they are more expensive then what he says in the video. I bought mine off of Ebay, and for the 2020 model (which is made in China) I paid $530 including shipping. I actually called and talke to PowerBlock to make sure the dumbbells were legitimate and the Chinese version was of the same quality as the Made in USA model. He said they were and that at some point they might sell those on their site too. The only bad thing is you can't use the same expansion sets for both, so I have to pay attention and buy expansion sets for the 2020's. So far I enjoy lifting with mine. I sold my old hex dumbbell pairs (5, 10, 15, 20, 30, 40) for $300 the other day.

    The ointment is helping but I'm still feeling the pain. I'll finish it off and if it doesn't go away I'll go back for the cortisone shot. I think the shot might be the only way to actually get in to where the swelling is. I'm not sure the ointment is actually reaching it.


    Originally Posted by TM79 View Post
    Glad to see you are benching more than I deadlift Greg That truly is impressive man. Sorry that the shoulder pain is plaguing you. With the emphasis on upper body work, though, I'm not that surprised. I seem to recall that you had shoulder pain a year or so ago too? Anyway, really enjoying reading these sessions. Hopefully that pain goes away brother.
    Haha Trent! If it's any consolation I bench more than I deadlift too these days.

    You're right about the upper body work putting extra strain on the shoulder. I had been doing lots of Incline Bench instead of OHP to take it easier on my shoulder but then I read some stuff yesterday talking about how it's hard on the supraspinatus too. I'll probably focus on just flat and decline bench now. Neithehr of those seem to bother it. I'll also lay off the lat pulldowns for a while and do Low Cable Rows instead. Bascially I'll stay away from anything overhead for a while.

    You are correct it was the same shoulder that was injured a year ago. That time it seemed to be the infrspinatus muscle which is a little lower down. Both of them result in similar pain. I think I just have problematic shoulders. Once I hit my 405 bench goal (should be in 12 weeks) I plan to back off and switch back to lighter hypertrophy work. It's one of those things where I'm close and if I don't hit the goal now I might never get the chance again.
    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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    6:33 am - Home

    Today I completed a Starting Strength Novice Program (Session #1) workout as follows:

    Shoulder Rehab - Red Bands

    SSB Box Squats 3 sets of 5 @ 65
    Superset with:
    Calf Raises 3 sets of 15 @ Bodyweight

    Conv. Deadlifts 5-45, 5-89, 5-111, 5-135

    Tri-set:
    Low Cable Rows 3 sets of 12 @ 129
    Shoulder Horn 3 sets of 10 @ 5
    Band Pullaparts 3 sets of 10 w/ Red Band

    Bodyweight: 215.0 Pounds (Down 0.6 pounds from 215.6 on 2/15)
    * Gotta tighten up the diet again -- eating is so fun though

    Workout Duration: 0:32:48.27 h:mm:ss.ms (with 0:30 rest between sets)

    This was my first time doing squats or deadlifts since 11/17, before my surgery. Last Thursday the surgeon told me I can't run, jump or lift heavy for 6-8 more weeks. He did say I could do light calisthenics though and back off if I feel pain. I'm interpreting this to mean I can start doing light squats and deadlifts and gradually build up the weight.

    In order to get back into the groove I'm planning to follow the Starting Strength novice program linear periodization for these two lifts. For squats I started with just the SSB bar and for deadlifts I'm starting with 135 pounds. I'm going to add 10 pounds to each, each week and in 6-8 weeks I can reassess and start being more aggressive if it's feeling good. And away we go...
    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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    Hell yeah Greg! Man, so happy to see you doing lower body lifts again! I would have interpreted that to mean the same thing. As a matter of fact, when the doc said "you can start walking" I may have twisted that to mean I can start doing squats and deads again. Nah, I applaud you for your patience and you are smart to start really light. And to your previous reply, I don't know if its true but I remember someone telling me a long time ago that lifting legs can cause an increase in overall strength so if that's true than this may be coming at a perfect time for your 405 bench goal. I'm sure you are far more versed on this topic so I'll let you do the talking here. Feel free to shoot down my theory. I heard it from an old weightlifting partner 20 years ago. Great job brother!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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    Nice Greg! In on SS journal.

    I know you are ready man. Glad to see you able to do some work!
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    Originally Posted by TM79 View Post
    Hell yeah Greg! Man, so happy to see you doing lower body lifts again! I would have interpreted that to mean the same thing. As a matter of fact, when the doc said "you can start walking" I may have twisted that to mean I can start doing squats and deads again. Nah, I applaud you for your patience and you are smart to start really light. And to your previous reply, I don't know if its true but I remember someone telling me a long time ago that lifting legs can cause an increase in overall strength so if that's true than this may be coming at a perfect time for your 405 bench goal. I'm sure you are far more versed on this topic so I'll let you do the talking here. Feel free to shoot down my theory. I heard it from an old weightlifting partner 20 years ago. Great job brother!
    Hah! You joke Trent...I've already had dreams about trail running again. The other night I was running down the trail and somehow my wife was there too...she kept telling me that I needed to listen to my doctor and wait longer to run. It seemed so real I woke up and was checking out my heal LOL.

    I think you're theory is correct. I know I've always been strongest all around when I've been doing squats and deads along with Bench. I'm very happy to have them back in the mix.

    Btw, I finally accepted what you've been saying about all the focus on upper body probably being the culprit with my shoulder. I've started dialing it back some and am sitching to a push, pull, legs workout model and the shoulder is already improving. Thanks for the winning advice there man.


    Originally Posted by shaneinga View Post
    Nice Greg! In on SS journal.

    I know you are ready man. Glad to see you able to do some work!
    Thanks Shane. I'm super happy to have low body back in the mix. I couldn't figure out how to get back in there but keep it light...then Starting Strength came to mind. I think that following that linear progression for a bit will get me back to a good place strength-wise.

    I just have to listen to my body and back off when my heel or arch start barking. I overdid it a bit with the wheel barrow yesterday...
    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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    7:18 am - Home

    Thursday I completed a "BBB 13 Week Challenge" week 11/13 (cycle 69 - 1B) workout as follows:

    Shoulder Rehab - Red Bands

    Bench Press 5-135, 5-160, 5-190, 5-205, 3-240, 3-275
    Superset with:
    DB BOLR 5 sets of 10 @ 20 lbs.

    Tri-set:
    90% BBB BP 5 sets of 3 @ 285
    Superset with:
    Straight Arm Lat Pulldowns 3 sets of 10 @ 50
    Shoulde3r Horn 3 sets of 10 @ 5

    Triceps Pushdowns 2 sets of 10 @ 80
    Superset with:
    DB XBody Hammer Curls 10-30, 15-30

    Bodyweight: 215.6 Pounds (Down 0.0 pounds from 215.6 on 2/15)

    Workout Duration: 0:53:26.08 h:mm:ss.ms (with 0:30 rest between sets)

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

    9:10 am - Home

    Saturday I completed a Starting Strength Novice Program (Session #2) workout as follows:

    Shoulder Rehab - Red Bands

    Trap Bar Deadlifts 5-89, 5-133, 5-153
    Superset with:
    Low Cable Rows 3 sets of 10 @ 134

    Tri-set:
    T-Bar Rows 5-75, 5-97, 3 sets of 8 @ 119
    DB XBody Hammer Curls 3 sets of 10 @ 35
    Shoulder Horn 3 sets of 10 @ 5

    Bodyweight: 215.6 Pounds (Down 0.0 pounds from 215.6 on 2/15)

    Workout Duration: 0:31:47.52 h:mm:ss.ms (with 0:30 rest between sets)

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

    7:17 am - Home

    Today I completed a Starting Strength Novice Program (Session #2) workout as follows:

    Shoulder Rehab - Red Bands

    SSB Box Squats 5-65, 3 sets of 5 @ 85
    Superset with:
    Leg Curls 3 sets of 12 @ 35

    Calf Raises 3 sets of 12 @ 85
    Superset with:
    Leg Extensions 3 sets of 12 @ 60

    Bodyweight: 219.2 Pounds (Down 0.0 pounds from 219.2 on 3/1)

    Workout Duration: 0:23:25.94 h:mm:ss.ms (with 0:30 rest between sets)

    Fell a bit behind here. Here are my last 3 workouts.

    Of note here is the 5 sets of 3 @ 285 on my BBB Bench Press. Those were tough sets...I earned my pay with those. This week I move up to 5 sets of 1 @ 315.

    I've finally listened to what Trent said about overdoing the upper body and it's impact on my shoulders. I've temporarily stopped all Incline Pressing and over head work (lat pulldowns, chins, etc.). My shoulder is finally feeling like I'm over the hump and it's improving. Along with this I'm switching to a Push, Pull, Legs format. This will give me one strong bench day with accessories per week. Now that I'm able to squat and deadlift again this is a good fit.

    Along with this BBB Challenge I've been running I've been eating more. I haven't really put on a lot of noticeable fat but I'm putting on some pounds. My shoulders, chest, and arms have gained size. I'm torn because it's nice to put on size and strength. I really don't want to put on too many pounds though...not good for my health. I think I'll keep doing mini-cuts back to 205 or so and then gain a few pounds as I go and then then cut back again.

    I'm able to walk my dogs in the mornings on our 1.3 mile route again. That combined with more Airdyne sessions should help keep things in check 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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    Couple of great looking sessions Greg! Dude, there ain't nothing boring about those BBB sets on bench. Glad your foot is tolerating the light leg work too. Hopefully that continues. That is awesome that you are able to get out and walk the dogs again. Hopefully the trail runs will be back in due time. Also, that's good that your shoulder is feeling better. I can't do IB because it kills my shoulder. Incline DBs are fine, but the IB days are over... I would think that doing decline bench might be a better option and might even be better for strengthening your bench. Maybe try to rig that up somehow? It seems like things are looking good in here Greg. Glad to hear it.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Couple of great looking sessions Greg! Dude, there ain't nothing boring about those BBB sets on bench. Glad your foot is tolerating the light leg work too. Hopefully that continues. That is awesome that you are able to get out and walk the dogs again. Hopefully the trail runs will be back in due time. Also, that's good that your shoulder is feeling better. I can't do IB because it kills my shoulder. Incline DBs are fine, but the IB days are over... I would think that doing decline bench might be a better option and might even be better for strengthening your bench. Maybe try to rig that up somehow? It seems like things are looking good in here Greg. Glad to hear it.
    Thanks Trent. Yeah those BBB Bench sets have been challenging. It culminated today with the 5 sets of 1 at my 315 Training Max. It was nice to hit all the reps/sets there. I've definitely made progress with this program.

    I'm really enjoying getting out there and walking again. Accoring to my surgeon I should be able to hit the trail runs again between 4/1 and 4/15. You know me I'm really eyeing 4/1 LOL.

    Yeah I didn't realize how much the Incline BP was hurting me. I definitely will still do the declines. Those feel great when I do them. I had been doing them regularly then stopped about a month ago and focused on the Inclines...that's about when my shoulder pain started to flare up.
    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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    6:58 am - Home

    Today I completed a "BBB 13 Week Challenge" week 12/13 (cycle 69 - 2B) Push workout as follows:

    Shoulder Rehab - Red Bands

    Bench Press 5-135, 5-160, 3-190, 3-225, 3-285
    Superset with:
    Band Facepulls 5 sets of 15 @ Purple Band

    100% BBB BP 5 sets of 1 @ 315
    Superset with:
    Shoulder Horn 5 sets of 10 @ 5

    DB Neutral Grip BP 8-60, 10-60
    Superset with:
    Triceps Pushdowns 2 sets of 10 @ 80

    DB Tate Press 2 sets of 10 @ 35
    Superset with:
    Lean Away Seated Overhead Cable Triceps Extensions 2 sets of 15 @ 25

    Bodyweight: 215.6 Pounds (Down 3.6 pounds from 219.2 on 3/1)

    Workout Duration: 0:51:49.32 h:mm:ss.ms (with 0:30 rest between sets)

    https://www.instagram.com/p/CL91Hetgr7e/

    Good workout today. This is going to be my final workout of the BBB 13 week challenge. I hit all of my reps at 100% of Training Max on bench. The next week would be the same and I have nothing to gain by doing that.

    This next week for bench I'm going to move on to a Peaking Bench Program that I've come up with that is a derivation of the Ed Coan 12 week bench program and the Ken Lain 10 week bench program. That'll be the Push portion of my workout and the Pull and Legs will both keep going with Starting Strength.

    This bench peaking program should get me up to 405.

    My shoulder still has moments of nerve pain but is definitely getting better. I had another chiro appointment yesterday which helped and also I've been using the Arctic Sports Balm I buy from EliteFTS and that stuff really works miracles. It has helepd me recover from other muscle injuries.
    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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    Sorry for missing this the other day Greg. Great looking session. Man, BBB sure has changed since I last read it. 5(1x1RM)?!?!? Glad you got all of those reps brother. I love that he put some heavier sets in the accessory work. Glad that dropping the IB has helped your shoulder too. The new program sounds like it will help you get up to those imaginary numbers that I can only dream about on your bench. Oh, wait, you're already pushing those numbers... Digging the IG vids as well. Looking very strong brother! Yeah, get on those trail runs on 4/1. I think it's what the doctor ordered.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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    Some serious work going on in here as usual Greg!

    Those 315 reps on Instagram looked strong and smooth.

    Good idea backing off the other pressing sets while chasing 405 bench.

    Good to hear you are able to get your morning walks in with your dogs. I am sure it is nice to be able to do that again!
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    Sorry for the slow response guys. I've been swamped but am hoping to catch up on here.

    Originally Posted by TM79 View Post
    Sorry for missing this the other day Greg. Great looking session. Man, BBB sure has changed since I last read it. 5(1x1RM)?!?!? Glad you got all of those reps brother. I love that he put some heavier sets in the accessory work. Glad that dropping the IB has helped your shoulder too. The new program sounds like it will help you get up to those imaginary numbers that I can only dream about on your bench. Oh, wait, you're already pushing those numbers... Digging the IG vids as well. Looking very strong brother! Yeah, get on those trail runs on 4/1. I think it's what the doctor ordered.
    Yeah Trent, that variation of the BBB Challenge was something else. That last session with the 5 singles at the TM was tough.

    The new program is looking good. It steadily moves up the weight each week with no deload for the 12 weeks so I'll have to pay attention to my shoulders during that time. If I can get it done, though, hitting 405+ should definitely be doable.

    That's funny about the 4/1...I was already thinking I wonder if 3/28 is close enough to 4/1 so I can hit it that weekend LOL. No I must fight the dark side and lay off as ordered.


    Originally Posted by shaneinga View Post
    Some serious work going on in here as usual Greg!

    Those 315 reps on Instagram looked strong and smooth.

    Good idea backing off the other pressing sets while chasing 405 bench.

    Good to hear you are able to get your morning walks in with your dogs. I am sure it is nice to be able to do that again!
    Thanks Shane. Yeah at this stage my shoulders can only handle so much. The heavy benching isn't too bad as long as I'm not doing the overhead exercises or the Incline Bench. I think if I can do that, though, and focus a little more on mobility work I should be good to go.

    Walking the dogs has been great. Of course it was 32 this morning so I wimped out. I'll be back out there tomorrow though.
    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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    I've fallen behind in my journal. Today was a rest day but here are my two workouts from this weekend...

    10:25 am - Home

    Saturday I completed an Ed Coan Bench Program workout wk2/12 as follows:

    Shoulder Rehab - Red Bands

    Bench Press 5-135, 5-160, 4-190, 3-225, 2-255, 2 sets of 8 @ 265, 4 sets of 2 @ 255
    Superset with:
    Band Facepulls 6 sets of 15 @ Purple Band
    DB BOLR 4 sets of 8 @ 20

    CGBP 5x5 @ 200
    Superset with:
    KB French Press 5 sets of 6 @ 50

    DB BP 8-50
    Superset with:
    Overhead Cable Tri Extensions 15-30

    Bodyweight: 217.0 Pounds (Down 2.2 pounds from 219.2 on 3/1)

    Workout Duration: 0:55:05.58 h:mm:ss.ms (with 0:30 rest between sets)

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

    8:46 am - Home

    Sunday I completed a Starting Strength Novice Pull workout as follows:

    Shoulder Rehab - Red Bands

    Block Pulls 5-89, 5-115, 3-165, 5-197

    TBar Rows 5-75, 5-103, 5-125, 3 sets of 8 @ 145

    Wtd. Hypers 2 sets of 10 @ 50
    Superset with:
    KB Upright Rows 2 sets of 10 @ 35 Per Hand

    Low Cable Rows 10-154, 12-154
    Superset with:
    DB Shrugs 10-50, 15-50

    Bodyweight: 217.0 Pounds (Down 2.2 pounds from 219.2 on 3/1)

    Workout Duration: 0:51:54.84 h:mm:ss.ms (with 0:30 rest between sets)

    I've fallen way behind with my logging. Work has been super busy and looks like it'll be that way for a while to come. I'll try to keep up as I can.

    Had a pretty good bench workout. On my heavy day I'm mainly using the Ed Coan bench program. I'm also adding in some stuff from my Sheiko app to add more volume. On light day I'll be doing more of a Dynamic Bench workout with bands.
    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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    I hear you on work. Mine has been crazy as well. Nice job on your bp numbers. Coan's 12 week program looks pretty good. Seems high volume that tapers off as you peak to your higher sets. Pretty straight forward.

    Nice to see the block pull in there. I am sure it feels good to be doing some deadlifting again.
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    Awesome job on those sessions Greg! Unbelievable numbers on bench and shoot, the CGBP numbers are also super impressive to me. Also very glad to see those block pulls in there. Is your ankle pain getting better?
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    I hear you on work. Mine has been crazy as well. Nice job on your bp numbers. Coan's 12 week program looks pretty good. Seems high volume that tapers off as you peak to your higher sets. Pretty straight forward.

    Nice to see the block pull in there. I am sure it feels good to be doing some deadlifting again.
    Thanks Shane. Yeah the Coan program definitely looks straight forward. Those last several weeks are going to be intense but if I hit all the days leading up to it I should be fine.

    I definitely enjoyed doing the block pulls. I've missed those. I'm chomping at the bit though to put more weight on there. All that rest for my back over the past few months makes me feel like I could pull some big numbers LOL. Just have to be patient.


    Originally Posted by TM79 View Post
    Awesome job on those sessions Greg! Unbelievable numbers on bench and shoot, the CGBP numbers are also super impressive to me. Also very glad to see those block pulls in there. Is your ankle pain getting better?
    Thanks Trent. Yeah the ankle and foot are feeling good. I can't feel the screw in the heel anymore so that's great. I can't wait for the end of the month so I can start bumping up the weight on DLs and Squats and hitting the trails again.
    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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    6:17 am - Home

    Today I completed a Dynamic Effort bench workout wk2/12 as follows:

    Shoulder Rehab - Red Bands

    Bench Press 3-135, 9 sets of 3 @ 155 Plus 100 lb band weight
    Superset with:
    Band Facepulls 9 sets of 10 @ Purple Band

    Low Cable Rows - Wide Grip 15-154, 20-154, 15-154
    Superset with:
    Kettlebell French Press 30-35, 20-35

    Bodyweight: 221.0 Pounds (New top weight of 2021 at 221.0 on 3/16)

    Workout Duration: 0:25:39.68 h:mm:ss.ms (with 0:30 rest between sets)

    For my light bench day I decided to change it up a bit and start doing a Dynamic Effort day. I'll use either bands or chains with this...today I went with bands and really liked it.

    I've been watching videos on a YouTube channel called "Strength Classroom". He has good info and tips for working out in a home gym.

    https://www.youtube.com/channel/UCvA...j58zVPT2wrqxZw

    One of his go-to's is to do 50 reps of an accessory lift in as few sets as possible. I did this with the low cable rows and french press today and really liked it. I'll probably keep that in the mix going forward.
    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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  27. #5727
    Still Pounding! TM79's Avatar
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    Really nice session the other day Greg. Not sure how I missed it... Love the idea of using bands or chains, I've just never gotten around to it. Looking good and glad to hear that your ankle is feeling better!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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    Solid work Greg. I really like the 50 reps in as few sets approach for programming accessory work idea.

    I am sure you are ready fir the pulls to get heavier, at least on SS you won’t have to wait long for that.
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    Originally Posted by TM79 View Post
    Really nice session the other day Greg. Not sure how I missed it... Love the idea of using bands or chains, I've just never gotten around to it. Looking good and glad to hear that your ankle is feeling better!
    Thanks Trent. I'm happy the ankjle and foot are feeling better. If I overdo it with a trip to Costco, Walmart, etc., really anywhere where I do a lot of walking and standing on hard surfaces I feel it a bit. Otherwise though it's doing better than I'd hoped.

    Yeah bands and chains are great. I've toyed with them some before but am going to start incorporating them on my "Dynamic Effort" days for Bench, Deads, and Squats. They definitely help strengthen the top part of the lift.


    Originally Posted by shaneinga View Post
    Solid work Greg. I really like the 50 reps in as few sets approach for programming accessory work idea.

    I am sure you are ready fir the pulls to get heavier, at least on SS you won’t have to wait long for that.
    Thanks Shane. Yeah that 50 reps in as few sets as possible seems to be very effective. I'll have to get some more accessory work in using that later this week.

    I actually decided to switch over to 531 Concurrent Programming for a little while. Jim posted it a while back on his form, and basically it seems to adapt 531 to Westside-style training, using both Max Effort and Dynamic Effort Days. I still liked the idea of the SS style progression for right now, though, so I kept my Training Maxes for deads and squats low, but will increment them by 15 pounds each cycle. That way I'll still be increasing those lifts by 5 pounds per week for a while.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    9:03 am - Home

    Saturday I completed a 531 Concurrent workout (Cycle 70 - wk1) as follows:

    Shoulder Rehab - Red Bands

    Max Effort Bench Press 5-135, 5-175, 5-205, 5-225, 3-255, 3-290, 3-325, 3-290, 3-290
    Superset with:
    Band Facepulls 9 sets of 10 @ Purple Band

    Tri-set:
    Football Bar BP 3 sets of 5 @ 205
    Shoulder Horn 3 sets of 10 @ 10
    Low Cable Rows 3 sets of 10 @ 164

    DB Curls 8-30, 10-30
    Superset with:
    Upright Rows 8-95, 10-95

    Bodyweight: 215.4 Pounds (Down 5.6 pounds from 221.0 on 3/16)

    Workout Duration: 1:03:52.76 h:mm:ss.ms (with 0:30 rest between sets)

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

    8:54 am - Home

    Sunday I completed a 531 Concurrent workout (Cycle 70 - wk1) as follows:

    Shoulder Rehab - Red Bands

    Max Effort Deadlifts 3-135, 3-165, 3-205, 3-215, 3-240, 3-215, 3-215
    Superset with:
    Barbell Shrugs 5-135, 5-165, 5-205, 5-215, 3 sets of 8 @ 165

    Dynamic Effort Bison Bar Squats 8 sets of 3 @ 115 w/ Black Bands
    Superset with:
    Leg Curls 3 sets of 12 @ 50
    Decline Situps 2 sets of 15

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

    Workout Duration: 0:45:12.45 h:mm:ss.ms (with 0:30 rest between sets)

    A good set of workouts this week. I have shifted back to the 531 Concurrent (Conjugate) Program from Wendler's forum. Basically it is a combo of 531 with Westside-style concurrent/conjugate programming. It has a good mix of Max and Dynamic Effort days and I think it was the program that helped me gain the most strength over the past year.

    I like the looks of the Ed Coan workout and I think if I was 10 years younger it'd be perfect for me. However, it was pretty much a straight linear line of progression over 12 weeks and I think that would have broken me down. With the waves of 531 I'll still get to the same place but I'll be less beat up when I arrive. The Max and Dynamic days should also help me rebuild strength in my legs.

    Literally as I was typing this my Surgeon called and said my last X-Rays from Friday looked great. He said I can resume normal activities starting now. He said from here on out it's just a matter of listening to my body. If the foot/ankle start to feel sore back off, recuperate, and then resume. He said at this point it should just be sorenss or minor swelling, but no significant pain. That's exciting!
    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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