531 Bastardo Peak (C28_4C)

This morning I completed 531 Bastardo Peak (C28_4C) as follows:

Superset:
Bench Press 3-145, 3-175, 3-205, 2-230, 1-260, 1-285, 1-310 (vid below)
Band Facepulls	4x25

CGBP	3x3 @ 230

Superset:
Multi-Grip Chins	3x6 @ BW
KB French Press	8-40, 8-40, 8-40

Bodyweight: 210.4 Pounds

Workout Duration: 39:00.01 mm:ss (with 1:00 rest between sets)

Great workout today.  It was short and to the point but I got in some good bench work.  I worked up to a new 1RM at 310 pounds.  After that I did backoff sets of 3x3 @ 230 on CGBP.  I finished up with 3 rounds of an easy chin/KB FP superset to loosen things up a bit.

My next workout will be a final heavy squat workout on Saturday at Untamed Strength. :)

Hitting a new 1RM on bench @ 310 Pounds #slavinstrength

A post shared by Greg Slavin (@greg_slavin) on

Advertisements

531 Bastardo Peak (C28_4B)

This morning I completed 531 Bastardo Peak (C28_4B) as follows:

Block Pulls   3-155, 3-205, 3-245, 3-275, 3-315, 3-335, 1-395, 2-415 (vid below)
     Note: All sets were Conventional 4" Block Pulls

Tri-set:
Pendlay Rows	3x5 @ 205
     Note: All sets were pulled from 4" Block Pulls
Hypers  10, 10, 10
DB BOLR 10-15, 10-15, 10-15

Bodyweight: 211.2 Pounds

Workout Duration: 47:19.51 mm:ss (with 1:00 rest between sets)

Good workout today.  Returned to block pulls this week to allow me to get work in without overdoing it on my back after the Deadlifts at the meet on Sunday.  Everything felt good and I worked up to a top double at 415.

After that I did an easy tri-set of 3 rounds of PRows, Hypers and DB BOLR, primarily aimed to loosen up my lats, low back, and shoulders ahead of tomorrow's bench workout.

531 Bastardo Peak (C28_4A)

This morning I completed 531 Bastardo Peak (C28_4A) as follows:

Tri-set:
Squats	4-155, 3-190, 3-225, 3-250, 2-280, 1-310
Band Facepulls	25, 25, 25, 25
Decline Bench Press	5-145, 3-175, 3-205, 3x3 @ 230

Tri-set:
DB Hammer Curls	6-35, 6-35, 8-35
KB French Press	10-40, 10-40, 10-40
Decline Situps	10, 10, 10

Bodyweight: 211.2 Pounds

Workout Duration: 44:25.76 mm:ss (with 1:00 rest between sets)

Good workout today.  I just did a push/pull meet yesterday and normally I'd take a few days off after a meet to rest up.  However, I have a full meet coming up on 1/27 so I had to move on to my next squat workout today to get ready for that meet.  My hammies were sore from yesterday but otherwise I felt good.  Still I didn't push it too hard to keep from injuring anything.  I worked up to a single at 310 on squats and did a 3x3 @ 230 on decline bench and then moved on to a quick accessory circuit.

SuperTraining Classic Push/Pull Meet

This morning I competed at the SuperTraining Classic Push/Pull meet in Sacramento.  It was a great experience and I wound up setting a couple of PRs.

My warmups and meet lifts were as follows:

SlingShot Bench Press:
Warmups (Raw)	8-135, 5-185, 3-225, 2-245, 1-275
Attempt 1 - 303.10
Attempt 2 - 314.20
Attempt 3 - 325.20 (PR)

Deadlifts:
Warmups	5-95, 3-225, 2-315, 3-315, 2-365
Attempt 1 - 385.00
Attempt 2 - 413.40 (PR)
Attempt 3 - 418.90 (PR)

Overall it was a great meet.  I set a couple or PRs which was nice.  I wasn't sure what to expect with the SlingShot bench, and honestly I was nervous about that, but it turned out to ge a lot of fun.  The night before I had a terrible time falling asleep and wound up with less than 3 hours so I was worreied about that too but it worked out OK.

One thing to note is that when I signed up I thought I'd be lifting on the same day as Mark Bell, Brian Shaw, Stan Efferding, Matt Vincent, etc., but they wound up lifting after the women and lightweight men on Saturday instead.  I (along with a lot of the other competitors I talked to) were bummed about that.  I still wound up getting to meet Stan Efferding and Jesse Burdick so that was cool, but my son was disappointed he didn't get to meet Brian Shaw.  In any case it was a great day of lifting.

531 Bastardo Peak (C28_4A)

This morning I completed 531 Bastardo Peak (C28_4A) as follows:

Tri-set:
Deadlifts 4-165, 3-205, 2-245, 2-265, 1-300, 1-345
Bench Press 4-135, 3-155, 2-175, 2-200, 1-225, 1-245
Band Facepulls  25, 25, 25, 25

Squats	4-135, 3-160, 2-185, 2-210, 1-235, 1-260

Bodyweight: 211.2 Pounds

Workout Duration: 44:29.87 mm:ss (with 1:00 rest between sets)

Good final workout getting ready for my meet.  Everything felt pretty good.  My elbows are still sore but hopefully another few days of rest will leave them feeling fresh.  Kept my weights low at 80% or less and knocked them out.

Now it's just a matter of waiting for Sunday and then getting 'er done. :)

531 Bastardo Peak (C28_3A)

This morning I completed 531 Bastardo Peak (C28_3A) as follows:

Tri-set:
Deadlifts 4-195, 3-230, 2-270, 2-305, 1-345, 1-385
Bench Press 4-145, 3-175, 2-205, 2-230, 1-260, 1-285 (with SlingShot Original)
Band Facepulls  25, 25, 25, 25

Squats	3-155, 3-185, 2-210, 2-240, 1-270, 1-295

Bodyweight: 209.0 Pounds (Down 11.6 Pounds from 7/9)

Workout Duration: 55:32.51 mm:ss (with 1:00 rest between sets)

Good meet prep workout today.  I followed the %'s recommended by Andrew and everything felt pretty good.  I've actually been feeling a bit beat up for the past week or so (sore shoulders and elbows) so I think the heavier sets are starting to add up.  Today I just did the mininum sets and reps to build up to 92% of my last 1RM in each lift and called it a day.

I have one lighter workout with the same exercises but capped at 80% scheduled for Thursday.  Then there'll be a couple of days of rest followed by the meet on Sunday.

531 Bastardo Peak (C28_3C)

This morning I completed 531 Bastardo Peak (C28_3C) as follows:

Superset:
Bench Press 3-135, 3-160, 3-190, 2-215, 1-245, 1-275, 1-305 (vid below)
Band Facepulls	4x25

SlingShot BP	1-315 (vid), 1-325 (vid)

CGBP	3x5 @ 225

Superset:
Multi-Grip Chins	3x5 @ 45+BW
KB French Press	8-40, 8-40, 10-40

Bodyweight: 208.4 Pounds (Down 12.2 Pounds from 7/9)

Workout Duration: 1:08:20.51 mm:ss (with 1:00 rest between sets)

Another good peaking workout today.  This was my last heavy bench session prior to 1/14.  I think I mentioned this before but since Mark Bell is putting on the meet a SlingShot is required on bench and that's why I've been training with it more than usual.  I worked up to 1 rep at 305 raw and then did 1 rep at 315 and 1 at 325 uaing the original strength SlingShot.  My right shoulder was sore and barking a little from the OHP but otherwise everything felt good.  I have my opener at bench set at 303.1 so I should be in good shape for that.  It's challenging for me to pause with the SlingShot (more so than raw bench at least) so I'm not sure how high we'll be able to take it at the meet.  It should be a little easier if I can get my brother to hand-off for me at the meet.

(3 Bench Vids)