PtReyesGreg's Workout Journal

[PtReyesGreg]

10:02 am - Home

Today I completed 531 BBB (C34_4A) as follows:

Deload Workout

SSB Squats (to 18" Bench) 3-135, 3-155, 3-185

SSB Squats BBB 5x10 @ 155

Superset:
Decline Situps 3x12
Hypers 3x12 @ 35 Pounds

Bodyweight: 217.0 Pounds (Down 5.2 pounds from 222.2 on 7/9)

Workout Duration: 0:21:51.76 h:mm:ss.ms (with 1:00 rest between sets)

I was home sick from work today and got bored so I decided to go ahead and do my deload workout. This completed cycle 34. I wasn't feeling great, and also was dealing with a sprained ankle from my trail run yesterday, but still had a good deload workout. I really like the feel of my SSB squats lately. My shoulder is really starting to feel better. I'm thinking about extending my "no upper body / ssb squats only" work for another cycle and give my shoulder the chance to really heal up.

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

Great squats Greg. Triple at 295 looked nice and easy for you over on the gram. 50 reps at 175 on top of it is putting in some great work.

Thanks Shane. Yeah that triple felt pretty good. I'm looking forward to my next cycle of ssb squats only work. It feels like I'm really making some progress there with that focused work.

Great work the last few sessions Greg! Solid looking run. Are you running loops around a trail? The elevation profile appears that way. If not, those are some extremely consistent hills and it reminds me of the cardio machines that have the little bar graph to select for interval training. Very good work on squats too. I'd love to hit those weights/reps. Speaking of squats, I don't think you're doing enough of them.

Thanks Trent. Yep, that run was on a 1.2 mile loop. It is basically up a huge hill and then down and around and repeat. Yesterday I took the dogs there for a 7.5 mile run. One of my dogs is a Panda Shepherd, which is a variation of German Shepherd that is extra aggressive. Because of that he has to wear a muzzle when we run so he doesn't bite anyone or any other dogs. While we were running on lap 1 he was fooling around with his muzzle so I turned to get him to stop (while still running) and stepped wrong on a rock and twisted my left ankle. I had to limp/shuffle run back around the loop and up the hill back to the truck. Long story short I only wound up going 1.5 miles and had to ice my ankle the rest of the day. I can't wait to get back next week to do my 7.5 miles. I still managed to get my deload squats in today though.

[shaneinga]

Not a bad idea to continue to heal up. Really, in the scope of things it is a drop in the bucket for the amount of training you will do in your lifetime. Hard to do, but in the long run it is definitely worth it.

Good workout on the SSB squats. Sorry to hear about the ankle. Don't go messing up everything where you can't do anything at all.

[TM79]

Nice job on the deload workout Shane. Sorry to hear about the sprained ankle man. That is a bummer. Hopefully it heals up fast. Yeah, as out of it as I am, I have a hard enough time not twisting my ankle with no dog. If I had a dog to keep up with I probably would have run off a cliff by now. Sounds good resting that shoulder. Smart decision IMO. Get that ankle healed up and get back to it!

[PtReyesGreg]

Not a bad idea to continue to heal up. Really, in the scope of things it is a drop in the bucket for the amount of training you will do in your lifetime. Hard to do, but in the long run it is definitely worth it.

Good workout on the SSB squats. Sorry to hear about the ankle. Don't go messing up everything where you can't do anything at all.

Thanks Shane. Yeah that's what I'm thinking too about taking time to heal up properly. The shoulder is feeling better everyday, so I think another week or two of only doing squats should be a good idea. Unfortunately I've had the flu for the last few days and haven't been able to do squat...literally. That's OK though I should be back in business tomorrow.

I hear you about the ankle. Luckily its healing up pretty quickly too. I've been taking the dogs for walks around the block while I've been sick and the ankle seems to be getter better. There for a little while, with all the injuries and flu and all, I was tempted to quit it all and just take up checkers...LOL.

[PtReyesGreg]

Nice job on the deload workout Shane. Sorry to hear about the sprained ankle man. That is a bummer. Hopefully it heals up fast. Yeah, as out of it as I am, I have a hard enough time not twisting my ankle with no dog. If I had a dog to keep up with I probably would have run off a cliff by now. Sounds good resting that shoulder. Smart decision IMO. Get that ankle healed up and get back to it!

Thanks Trent...I'm assuming this post was for me and not for Shane. Now we're even for the time a while back that I posted a reply to you but used Shawn's name.

The good news is the ankle is starting to feel better...and I'm just about over the flu. If these heavy rains we've been having leave I should be good to go on another long run on Sunday. I've sprained that left ankle so many times now that it doesn't take much of a wrong step to do it again. I guess the tendons are just real loose in it now.

[PtReyesGreg]

7:12 am - Home

Yesterday I completed 531 BBB (C35_1A) as follows:

SSB Squats (to 18" Bench) 3-135, 3-160, 3-190, 5-205, 5-240, 5-270

SSB Squats BBB 5x10 @ 190

Superset:
Decline Situps 3x10
Hypers 3x10 @ 35 Pounds

Bodyweight: 213.8 Pounds (Down 8.4 pounds from 222.2 on 7/9)

Workout Duration: 0:27:33.35 h:mm:ss.ms (with 1:00 rest between sets)

I finally felt good enough (fighting the flu) to get a workout in today. I'm continuing with my shoulder rest/rehad so I'm limiting myself to SSB squats for another week. This workout was good but tough. I did the BBB sets EMOM so by the end I was really sweating and huffing...it was a Cool Hand Luke post-flu kind of sweat...rough but definitely needed.

[shaneinga]

Killer squats Greg. Moving some heavy weights. EMOM with those kind of numbers and then the 50 reps at 190, while fighting off the flu is damn impressive.

I like the Cool Hand Luke reference as well. Great movie.

[JohnButz]

Nice work getting that session in despite the flu. That BBB work sounds intense!

[TM79]

Solid work on the squats Greg. Glad to hear that you are getting out of the woods on the flu too. Yeap, ha ha, the posts start to run together sometimes. We’re even.

[PtReyesGreg]

7:26 am - Home

Today I completed 531 BBB (C35_2A) as follows:

SSB Squats (to 18" Bench) 3-135, 3-160, 3-190, 3-225, 3-255, 3-285

SSB Squats BBB 5x10 @ 190

Superset:
Decline Situps 3x10
Hypers 3x10 @ 35 Pounds

Bodyweight: 212.4 Pounds (Down 9.8 pounds from 222.2 on 7/9)

Workout Duration: 0:29:19.73 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout today. Once again I was huffing and puffing by the end of the BBB sets but the legs feel like they're definitely getting stronger from all of the work.

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Killer squats Greg. Moving some heavy weights. EMOM with those kind of numbers and then the 50 reps at 190, while fighting off the flu is damn impressive.

I like the Cool Hand Luke reference as well. Great movie.

Thanks Shane. Definitely a great movie. The car wash scene was one of my all time favorites. And the scene with the hard boiled eggs...original low carb diet there.

Nice work getting that session in despite the flu. That BBB work sounds intense!

Thanks John. Yeah it was nice to finally be able to get back to work after a week of recovery and laziness. I'm really enjoying the BBB work. The SSB bar seems to make all the difference. I really used to despise BBB squats before that.

Solid work on the squats Greg. Glad to hear that you are getting out of the woods on the flu too. Yeap, ha ha, the posts start to run together sometimes. We’re even.

Thanks Trent. Hope you have a great trip to Las Vegas.

[TM79]

Solid work today Greg. Good job and yeah, I’d be huffing and puffing after 5x10x190 too.

[shaneinga]

Came in to see squats, and am leaving satisfied.

Kicking ass Greg. I can't believe you can squat like that back to back days. You are a machine man.

[PtReyesGreg]

7:33 am - Home

Today I completed 531 1000% Awesome (C35_1A) as follows:

Shoulder Rehab - Red Bands

SSB Squats (to 14" Box) 3-45, 3-140, 3-165, 3-185, 3-205, 5-235, 3x3 @ 185

Superset:
Bison Bar Bench Pin Press 5-45, 5-135, 5-155, 5-170, 5x5 @ 195
T-Bar Rows 5-105, 5-125, 5-135, 5-157, 5-179, 3x5 @ 135

Tri-set:
Bison Bar French Press 10-45, 10-55, 10-55
Decline Situps 3x10
Hypers 3x10 @ 35 Pounds

Bodyweight: 214.2 Pounds (Down 8.0 pounds from 222.2 on 7/9)

Workout Duration: 1:10:09.87 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today. After laying off upper body work for the last 3 weeks to let my left shoulder infraspinatus heal up, I was able to work the upper body again today. I am doing a variation of 531 1000% Awesome and today did ssb squats as the primary exercise along with 5x5 SSL pin press bench and T-Bar Rows. The shoulder felt good so that is a huge win.

https://www.instagram.com/p/Bs-9XFuA4I0/

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Solid work today Greg. Good job and yeah, I’d be huffing and puffing after 5x10x190 too.

Thanks Trent. Yeah those sets of 5x10 on the squats really work out the lungs...that's for sure.

Came in to see squats, and am leaving satisfied.

Kicking ass Greg. I can't believe you can squat like that back to back days. You are a machine man.

Thanks Shane. Glad I didn't disappoint with the squats. Today I did some more squats but I also got to do some bench and rows which was a nice change.

[shaneinga]

Great work Greg. Good to see some upper body back in here. Even better to hear the shoulder felt good.

[PtReyesGreg]

5:59 pm - Home

Last night I completed ProjectSalty HyperPower (C35_1A) as follows:

SSB Squats 3-45, 3-135, 3-175, 6-210, 4x6 @ 225

Front Squats 6-135, 3x6 @ 145

DB Box Step-Ups (14" Box) 3x8 @ 20 pounds each leg

Single Leg Cable Hamstring Curls 15-25, 2x12 @ 25 each leg

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:11.00 h:mm:ss.ms (with 1:00 rest between sets)

Good workout last night. Previously I mapped out a whole year of 531 workouts and I was ready to let er rip. Then (via Instagram) I stumbled upon Project Salty which is online Crossfit Programming from a box in Santa Clarita, CA. I figured that would give me some good Metcon ideas to perform outside of my normal workouts. For $20 a month they give you daily workouts. It turns out they also provide hypertrophy and powerlifting programming as well (included in that price). When I saw their HyperPower program I really liked the looks of it so I decided to give it a go. I'm planning to hit my normal 531 progressions for the main lifts and add in the Salty HyperPower work for assistance and accessories.

https://www.projectsalty.com/

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Great work Greg. Good to see some upper body back in here. Even better to hear the shoulder felt good.

Thanks Shane. It was definitely a relief to get back to upper body work. My shoulder felt a little sore the next day but I think as long as I pay attention to my body and not push too hard when it feels like I need to rest it, I should be good.

[PtReyesGreg]

5:49 pm - Unatmed Strength

Last night I completed 531 HyperPower (C35_1B) as follows:

Bench Press 5-135, 5-155, 3-175, 5-195, 5-220

Supplemental Bench 6-205, 4x10 @ 170 (Used EliteFTS shoulder saver pad)

Tri-set:
DB BOLR 3x12 @ 10 pounds
DB Rolling Tri Extensions 10-20, Bugged shoulder so stopped after 1 set
DB Hammer Curls 3x12 @ 20 pounds

Bodyweight: 213.4 Pounds (Down 8.8 pounds from 222.2 on 7/9)

Workout Duration: 0:36:31.38 h:mm:ss.ms (with 1:00 rest between sets)

Good workout overall at Untamed Strength. Salty HyperPower called for DB OHP after supplemental bench but my shoulder wouldn't allow pressing, even with very light dumbbells so I skipped these. Also getting into position for the DB Rolling Tri Extensions really irritated my shoulder so I only did one set of those. Otherwise it was a good workout...bench felt good.

[JohnButz]

Nice Friday session!

[PtReyesGreg]

9:21 am - Untamed Strength

Saturday I completed 531 HyperPower (C35_1C) as follows:

Wagon Wheel Deadlifts 3-135, 3-195, 3-230, 3-250, 3-295, 6-325, 3-345

Superset:
Supplemental Deadlifts 4x3 @ 295
45 degree hypers 5x10

Hack Squat Sled 2x9 @ 1pps

Bodyweight: 214.2 Pounds (Down 8.0 pounds from 222.2 on 7/9)

Workout Duration: 0:36:37.95 h:mm:ss.ms (with 1:00 rest between sets)

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10:55 am - Home

Sunday I completed 531 HyperPower (C35_1D) as follows:

Inc FatBar Bench Press (Pin Press #6) 5-35, 5-115, 5-125, 5-145, 5-160

Supplemental Inc FatBar Bench Press FSL 5x7 @ 125

Bench Press (Pin Press #5) 5-135, 5-155, 5x8 @ 170

Superset:
Low Cable Rows 12-45, 4x12 @ 70
Multi-Grip Chins 5x5 @ 12.5 pounds

Tri-set:
Triceps Pushdowns 3x8 @ 70
DB BOLR 3x12 @ 10 pounds
EZ Curls 3x12 @ 55

Bodyweight: 217.0 Pounds (Down 5.2 pounds from 222.2 on 7/9)

Workout Duration: 0:56:49.88 h:mm:ss.ms (with 1:00 rest between sets)

Good workouts on Saturday (at Untamed) and on Sunday (at home). At Untamed Alan has several "Shoulder Saver" pads from EliteFTS. I used these on my supplemental bench on Saturday and they really kept my shoulders from feeling beat up. I ordered on of the red ones (a 1.5 in board equivalent) when I got home. It won't come for a week or so, so in the meantime at home I plan to do various levels of pin presses in the meantime. Going all the way to my chest really seems to put strain on my infranpinatus. Hopefully, the pin presses and then ultimately using the Shoulder Saver pad when it comes will allow my shoulder to heal up.

https://smile.amazon.com/gp/product/B01LWOJUOD

https://www.instagram.com/p/BtG4ZOygEIH/

***********8*******

Nice Friday session!

Thanks John. I've been having some good sessions in the gym lately. It feels like I'm finally getting back on track...which is nice!

[shaneinga]

3 solid sessions Greg. That board press/shoulder saver thing looks pretty cool and good to hear it helps.

Moving some great weights in here as usual. Those wagon wheel dead lifts are just cool.

[PtReyesGreg]

6:05am - Home

This morning I completed 531 Concurrent Strength Training (C35_2A) as follows:

Shoulder Rehab - Red micro bands

(Dynamic Effort Bench)
BP 5-105, 5-135, 5-155, 8x3 @ 185
Note: Stopped all reps 1-2" from chest to take it easy on shoulders

Superset:
DB IBP 3x12 @ 20
Facepulls 3x20 w/ Black Band

Superset:
Lat Pulldowns w/ V-Grip 3x12 @ 105
DB Hammer Curls 3x12 @ 20

Bodyweight: 217.0 Pounds (Down 5.2 pounds from 222.2 on 7/9)

Workout Duration: 0:34:53.89 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout today. I've been struggling with deciding on a program to run. I've got 6 different possible plans I've created for the next 4 months...5 of them are 531 based and 1 from Project Salty. They range from Full Body 3 day/week programs (similar to Madcows but with 531 percentages) to Bodybuilding style splits with each main lift done once per week.

I finally settled on 531 Concurrent programming, which is Wendler's take on the Concurrent/Conjugate Method. Basically it calls for Bench, Squats, and Deads done 2x/week (1 Max Effort and 1 Dyanmic Effort day) each. This allows me to get each lift in twice per week but only go heavy one day for each so I don't beat myself into the ground. It also gives me some flexibility in getting a variety of accessories in and choosing exercises based on my shoulder health on that particular day.

Basically my program looks like this:

Day 1
Bench Dynamic Effort 8x3 @ FSL
Accessories

Day 2
Deadlift Max Effort
Squat Dyanmic Effort 8x3 @ FSL
Accessories

Day 3
Bench Press Max Effort
Accessories

Day 4
Squat Max Effort
Deadlift Dyanmic Effort 5x2 @ FSL
Accessories

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3 solid sessions Greg. That board press/shoulder saver thing looks pretty cool and good to hear it helps.

Moving some great weights in here as usual. Those wagon wheel dead lifts are just cool.

Thanks Shane. Yeah the Shoulder Saver was great when I used it at Alan's gym. I can't wait for mine to come in. In the meantime, I've been stopping my bench reps 1-2" from my chest and that is feeling pretty good.

The wagon wheels are cool. One day I may splurge and get some of those for home...the Titan versions are ~$200. In the meantime though I'll just use Alan's when I can.

[TM79]

Great work going on in here Greg. I like the looks of that program. That is pretty similar to what I was doing last year before all of the hip/back/knee pain derailed everything. LOL. That is a very balanced way to approach training. I'm toying with the idea of doing a two-day per week lifting routine after our son is born. I can't decide between one upper and one lower or one heavy day and one accessory day, similar to what you're talking about. Either way, the conjugate method has always appealed to me because you are constantly switching between variations and weights/reps. Definitely looking forward to reading about how that goes for you. The shoulder saver pads sound like a God send for you. Glad those are helping out.

[PtReyesGreg]

6:06am - Home

This morning I completed 531 Concurrent Strength Training (C35_2B) as follows:

Superset:
(Max Effort Deadlifts)
4" Block Pulls 3-155, 3-195, 3-230, 3-270, 3-315, 3-345, 3-375
(Dynamic Effort Squats)
SSB Squats 3-45, 3-135, 8x3 @ 195

Superset:
Decline Situps 3x12
Wtd. Hypers 3x12 @ 35 pounds

Bodyweight: 217.0 Pounds (Down 5.2 pounds from 222.2 on 7/9)

Workout Duration: 0:31:41.99 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today. My left shoulder felt great on the block pulls. Using the underhand grip on my left hand really seems to take pressure off that shoulder.

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

Great work going on in here Greg. I like the looks of that program. That is pretty similar to what I was doing last year before all of the hip/back/knee pain derailed everything. LOL. That is a very balanced way to approach training. I'm toying with the idea of doing a two-day per week lifting routine after our son is born. I can't decide between one upper and one lower or one heavy day and one accessory day, similar to what you're talking about. Either way, the conjugate method has always appealed to me because you are constantly switching between variations and weights/reps. Definitely looking forward to reading about how that goes for you. The shoulder saver pads sound like a God send for you. Glad those are helping out.

Thanks Trent. Yeah I've run variations of this Concurrent/Conjugate plan before and it always felt good. I'm thinking it'll give me the best balance of strength and speed work to give me some great workouts without beating me up. Now I just have to keep focus and keep from program hopping and put it on cruise control for a while.

[shaneinga]

New programming looks solid but you would have to take me kicking and screaming to squat and deadlift on the same day again let alone more than once per week.

I guess that is why you keep getting stronger and I don't though. LoL

Seriously though, programming looks solid Greg. Hard work being done and your numbers are damn impressive.

[PtReyesGreg]

6:03 am - Home

Today I completed 531 Concurrent Training (C35_2C) as follows:

(Max Effort Bench Press)
Bench Press 5-105, 5-135, 5-155, 5-185, 3-210, 3-235, 3-255, 2x3 @ 235

Bench Press FSL 3x8 @ 185

Circuit:
Multi-Grip Chins 5, 5, 5
KB Swings 15-35, 15-35, 15-35
Pushups 10, 10, 10
Decline Situps 10, 10, 10
Hypers 10, 10, 10
Facepulls 20-Black Band, 20-Black Band, 20-Black Band
Note: Circuit time 3x through in 9:08

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 0:39:07.67 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today. Left shoulder felt pretty good on bench. Was able to work up to a triple at 255 and then drop down for two more triples at 235 and 3 sets of 8 at 185.

I put in a new accessory circuit based on a circuit in the "531 Forever" book. The ultimate goal is to complete 5 circuits in less than 20 minutes. I was on pace to do that today but ran out of gas and out of time. I think it'll definitely be doable within a few weeks though.

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

New programming looks solid but you would have to take me kicking and screaming to squat and deadlift on the same day again let alone more than once per week.

I guess that is why you keep getting stronger and I don't though. LoL

Seriously though, programming looks solid Greg. Hard work being done and your numbers are damn impressive.

Thanks Shane. Yeah I'm definitely happy with the programming. It seems to tick off a lot of the boxes that have been lacking for me in my other programs.

I don't know about getting stronger than you. I suspect you could still kick my butt in Deadlifts if everything was healthy.

[PtReyesGreg]

8:16 am - Iron Works (2/2)

This morning I completed 531 Concurrent Training (C35_2D) as follows:

(Max Effort)
SSB Squats (18" Box) 3-65, 3-135, 3-165, 3-195, 3-225, 3-255, 3-275, 2x3 @ 255

(Dynamic Effort)
Hex Bar Deadlifts 3-135, 3-185, 3-225, 5x2 @ 275

Superset:
Wtd. 45 Degree Hypers 3x12 @ 35
Bench Leg Raises 3x12

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 0:42:24.22 h:mm:ss.ms (with 1:00 rest between sets)

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7:11 am - Home

Today I completed STronger in 30 Days (Week 1) as follows:

DB BP Warmup 10-20, 10-30, 10-35, 10-35

Bison Bar Bench Press 5-115, 3-145, 2-175, 1-205, 4x6 @ 220

Bench Press (Reactive SlingShot) 3x3 @ 230

Superset:
Incline DB BP 3x8 @ 30
Incline DB Rows 3z8 @ 55

Superset:
DB Tate Press 3x12 @ 15
V-Grip Lat Pulldowns 3x10 @ 115

Superset:
Triceps Pushdowns 25-45, 2x20 @ 45
Facepulls 3x25 w/ Black Band

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 0:57:24.35 h:mm:ss.ms (with 1:00 rest between sets)

Good workouts the past 2 days. I decided to augment my 531 Concurrent program with an extra STronger in 30 Days Bench session on Sundays. Shoulder felt good today.

Also, I reactivated my membership at Iron Works Gym here in Grass Valley, so that on days when I can't make it down to Untamed Strength and I feel like working out somewhere besides at home I can go there. They are a pretty good powerlifting and bodybuilding gym with lots of machines so I can add in some accessory variety if I have extra energy after my regular workout.

[PtReyesGreg]

5:59 am - Home

This morning I completed 531 Concurrent Strength Training (C35_3A) as follows:

Superset:
(Dynamic Effort Bench)
Decline BP 5-115, 3-135, 3-155, 8x3 @ 195

T-Bar Rows 5-105, 5-125, 5-155, 5-175, 5-195, 3x8 @ 155


Tri-Set:
DB IBP 3x10 @ 30
DB Tate Press 3x12 @ 20
DB Hammer Curls 3x12 @ 20

Bodyweight: 215.4 Pounds (Down 6.8 pounds from 222.2 on 7/9)

Workout Duration: 0:42:46.94 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today. The decline bench felt good and I was able to push a little heavier on DB IBP. I've been taking it easy on the shoulder but bumping the weight felt good. It also felt good to superset the T-Bar Rows with the Decline Bench so I'll probably keep doing that.

I'm strongly considering alternating cycles of 531 Concurrent with the 531 BBB 3 Month Challenge. This will allow me to keep the body guessing a little bit by alternating strength/speed cycles with BBB hypertrophy.

[shaneinga]

Good workouts Greg. I see you added in some hex bar deads in there.

You are moving some big weights for nice volume in here. Good to hear the decline bp felt good as well. Shoulders must be feeling a lot better.

3 month challenge will definitely put some hair on your chest with those high reps at the high percentages. I am in to cheer you along.

[PtReyesGreg]

6:00 am - Home

This morning I completed 531 Concurrent Training (C35_3B) as follows:

Superset:
(Max Effort Deadlifts)
4" Block Pulls 3-155, 3-195, 3-230, 3-290, 3-325, 3-365, 3-385, 3x3 @ 290
(Dynamic Effort Squats)
SSB Squats 3-45, 3-135, 3-185, 8x3 @ 205

Superset:
Decline Situps 3x15
Wtd. Hypers 3x15 @ 35 pounds

Bodyweight: 216.8 Pounds (Down 5.4 pounds from 222.2 on 7/9)

Workout Duration: 0:42:24.22 h:mm:ss.ms (with 1:00 rest between sets)

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

Good workouts Greg. I see you added in some hex bar deads in there.

You are moving some big weights for nice volume in here. Good to hear the decline bp felt good as well. Shoulders must be feeling a lot better.

3 month challenge will definitely put some hair on your chest with those high reps at the high percentages. I am in to cheer you along.

Thanks Shane. Yeah I enjoyed the hex bar deads. I plan to do those for my BBB sets. The BBB deads were always my least favorite part of the challenge. I think the Hex Bar should be much better for that.

Speaking of the BBB Challenge there is plenty of room on the "pain train" (or gains train ) for one more. Seriously though it should be interesting and this time I aim to complete the damn thing.

[PtReyesGreg]

5:30 am - Home

Today I completed 531 Concurrent Training (C35_3C) as follows:

(Max Effort Bench Press)
Bench Press 3-115, 3-135, 3-155, 3-195, 3-220, 2-245, 3-260, 2x2 @ 245
Note: All sets used Red EliteFTS Shoulder Saver pad

Tri-set:
Incline DB BP 3x12 @ 30
Incline DB Rows 3z9 @ 55
DB Tate Press 3x15 @ 20

Bodyweight: 213.2 Pounds (Down 9.0 pounds from 222.2 on 7/9)

Workout Duration: 0:32:40.02 h:mm:ss.ms (with 1:00 rest between sets)

Very good workout this morning. I had to be at work early so I worked out earlier than usual. I was able to use my new EliteFTS Shoulder Saver pad on bench and that felt great. Really keeps my left shoulder pain free.

[TM79]

Great work going on in here Greg. Sorry for my slackness, as usual... Glad you liked the decline bench/T-bar row combo the other day. I did that exact combo at the Y last week and loved it too. Overall, it seems like you are putting up some very respectable weight and also having less shoulder pain and discomfort so you can't beat that. Keep killing it brother.