Body By Gregron 2.0

Training Training Logs
101

Phelgms- yeah it’s weird… Might switch that up for next time.

Maschy- thanks :slight_smile: I’m really working on my clean form. Got some new tips so we’ll see how that goes. I wanna get the technique down before I up the weight anymore. Bacon = Awesome

Ok so yesterday and today are sad days. If you’ve watched the news or read online you’ve probably heard about the helo that went down in Afghan that was full of SEALs from DEVGRU and two guys from 5. basically an entire troop was killed in that crash… Very sad day but I found out this morning that my old roommate Aaron was on that bird when it went down. Super bummer.

If you guys could pray for the families of these fallen heroes that would be great. Thanks alot everyone.

102

Must feel nice to only be at 2.0! I said I’m version 2.0 at my last comp and someone said everyone always says that but you’ve had so many transformations your more like 4.0 or 5.0 by now HAHA

Nice deadlift pr! You see my reply to your thread about the strongman comp in fresno?

103

I heard about that too man it really sucks and I know where you are coming from. Another situation where we lost unnecessary lives I’ll being praying for their families.

104

Kalle- Im looking forward to 3.0 and beyond! haha I saw your post in the Strongman thread… Fresno is far man

elmore- yeah definitely… super sucky indeed.

Jam of the Day:

Dustin Kensrue (singer for Thrice, his side project. so awesome) Blood and Wine. Check it out and love it

Gregron is BACK!!!

Had another awesome workout today. I have decided to try a 5 day split. My proposed split, ATM, is Chest, Legs, Back, Shoulders, Arms. I think that setup gives me the best opportunity to hit everything with minimal soreness carrying over into my next day… any thoughts?

Morning:
FMC- 30 min on the stairmaster/stepmill machine. BW- 212

Afternoon: Chest
warm up, stretch, activation, dislocates

BB Bench:
135 x 10
225 x 6 (all paused, PL style)
275 x 5 (first one paused PL style, the rest slow and controlled)
295 x 3 (first rep Paused. Could hit that in a meet for sure)
315 x 2 & 1/2 (not paused but solid reps on the first two)
225 x 10
Very excited about the 315. All the weights today felt good. They didnt feel heavy really for taking off quite a while from flat benching. These felt Good

DB Incline:
70/85 x 10
100 x 7 (chest was puuuuumped)

Incline Smith: no lockout
135 x 10
185 x 10
225 x 8
225 x 6

Dips:
BW x 15, 15, 15

some abzzzzz and done. The whole workout took less than an hour and I felt great! pushed solid weight (IMO) and was extremely happy about today. Thats two solid workouts in a row. I’m THINKING about maybe trying out a PL meet. I think it would be a lot of fun and I’ve been having the itch for competition lately. I also might be flying out to Oklahoma to do a little strongman comp at my buddies gym out there. Would be totally awesome.

Gonna cook up some tacos for dinner tonight… I know its not “Taco Tuesday” and all… but have you ever heard of “Mexian Mondaaaaaaaays!” :slight_smile: Take it easy T-Nation!

105

I wrote that song in 1382.

106

^^you, good sir, are way ahead of your time!

107

where at in oklahoma?

108

y u gotta be so perfect!??

109

So, cool story here, I killed BugAD’s log by quoting something you said, and get this, posting a picture.

Crazy, right?

110

If your thinking about doing strongman/PL stuff, then wouldn’t setting up training in that way be better?

I dunno…I know you just like to have fun with your training.

111

Great workout. I like that split and its pretty much the split that I try do. I start with arms on Monday on that rotation because I’m always dead tired every Monday but the rest is the same. I’ll add little extra workouts in the evening if I don’t feel it’s enough frequency for a given body part. Simple shit like curls or pullups when I get home on back day.

112

Dude, aside from having those stupid straps on, that pull looked easy. Now, get your ass down, chest up, and you’ll be pulling more. Looked like you practically stiff legged that ish.

Oh, and I found a meet for you: http://www.teamsupertraining.com/wordpress/wp-content/uploads/2011/06/SPFSoCalOpen2011.pdf

You fill out the paperwork, write a check, and send it in. Then, at the door when you weigh in, you pay for the membership card to the fed. Singlet, belt, shoes, knee high socks, and you’re in. Do it!

113

Fresno is close to where I lived till I was 9… what a dismal area. I lived in Visalia like 45mins south.

Who the hell uses a mixed grip with straps? haha

I feel you on the urge to compete. I’ve been thinking of doing a PL comp myself, but I want to know I have a decent total in me. My squat is downright putrid compared to my bench/DL from not doing it for so long, need to bring it up first.

I might switch it to chest-back-shoulder-legs-arms just so you aren’t doing bis/tris right after shoulders or back… but that’s really splitting hairs… just don’t do 40 sets of pressing on shoulder day on your split.

114

What’re you weighing now? You think you could’ve paused 3 plates? Looking strong man.

115

Elmore- My buddy lives in Norman now… I’m not sure if thats where the comp is or not?

Bug- Flattery will get you everywhere with me you big lug! <3

DF- I cant believe you killed it! I thought I was close and I tried to see if I could get the kill shot with that meat post but your post quoting my meat post with a pic did it… must have been the pic! Damn… I knew i was close.

MiM- You’re right… If I’m going to try a meet I should probably work on heavy singles and things for the “main” lifts huh? Maybe I steal a page out of Ink and DF’s logs for that… Still gotta get the rest of my body part work in though :slight_smile: I’ve just really been getting the itch lately to compete

Sam- Thanks bud. I think that BP split would work out nicely. I might try mixing in that “extra” stuff like you are talking about too… good ideas big man.

Ink- I actually looked up that meet. I would DEFINITELY need to compete as a lightweight (198) for that one cause middle weight goes up to 242! I would get crushed lol That meet is an hour and a half away… not bad at all.

scj- I am putting legs before back because (as of right now) my main leg workout is Front Squats and when I did them last time with a sore upper back I had trouble staying tight on my squats. I wanna be able to max out my leg work so thats why I did legs before back. I might switch shoulders to the next day and then hit back and arms Thursday/friday? Who knows?

WhiteFlash- Ummmm I definitely couldnt have paused it yesterday after all of the other sets but maybe fresh? It would be REAL close. I weighed in at 213 this morning… I am just staying right between 211-214. I am looking to start upping my cardio a bit to start shedding a little bit of fat. I should probably clean up my diet a little more too.

So like I said in my post to WF my BW was at 213 this morning. I’m planning on doing my “cardio” more consistently to try and drop a little bit more BF. I’m also thinking I should cut out some of the beer drinking. I just found a place by my house that carries my favorite canadian beer (they ordered it a couple months ago cause I asked em) and was definitely throwing them back for the boys from Red who went down on that Helo. I talked to quite a few buddies who are still at the Teams and everyone was killing some beers… gotta cut that out.

Ok so I am REALLY considering this PL meet. its in roughly 2 months and I would need to drop a little bit of weight (then some water manipulation when I’m close to the date?)
The only sucky thing is its looking like I would need to buy quite a few things because I basically have no PL stuff lol… oh and the other sucky thing (so i guess that first one isnt the only sucky thing) is that I wouldnt know anyone there and I dont really have anyone to go with me as of right now. I might be able to get someone to come with by my fiance is having her bachelorette party that weekend so she cant even go.

Just kinda thinking out loud here. I’m gonna do back squats at the gym today instead of front squats and see where I am at for that. Hopefully my strength will be ok on those. Got interrupted this morning during my FMC by the cable guy who showed up 3 hours too early (im not mad about that though) so I only got in 15 minutes of work. Gonna head outside and do some rope work.

EDIT: 11 minutes of rope work. Set the timer and the only pauses were when I messed up like an uncoordinated oaf lol. 2 seconds recovery time max. Feeling good

I’ll update later today with my squat results. Thanks for the support peeps!

116

F it!!! I just decided… I’m doing that PL meet. 2 months… its on!

Goal: 1,100 lb total in the raw 198 division

117

[quote]gregron wrote:
F it!!! I just decided… I’m doing that PL meet. 2 months… its on!

Goal: 1,100 lb total in the raw 198 division[/quote]

Psshhhh, it’s in the bag son!

118

Congrats bro, you’ll smash it. If I could afford to head out there, I’d do it myself or at least “handle” you, lol (partial homo). If you got any ?'s, ask.

Now I feel comfortable using the infamous phrase here…

“LWI”

Edit: And about dropping weight, yeah I dropped from 213 to 198, but I don’t recommend trying to do it in 5 days, lol. If you can cut down to 205ish, you could play the water manipulation game to hit the 198s and be back up to “normal” for comp time without any performance degradation.

119

Thanks guys! Looks like I need to find that American Flag singlet…

120

You are way stronger than that 1100 total man you are gonna kill it