Steve Greene's Training log

[SGreene_700]

06-05-07 Bench day at Lexen Extreme in Grove City Ohio

warmups
3brd raw
365X2
405X2
455X2
500X1

added shirt...Metal Bash...last time I'll mention...I know..I know its Inzer Country...lol
585X3 3brd...
635X1 2brd
680X1 2brd
725X0 2brd
675x0 no brd

Jani/Ano band presses
greenX12
green+miniX12
big blueX7
big blueX12

4 sets of cable rows

Done. I made progress today but still got alot of work. I havent been moving the the bar enough laterally to start the lift and therefore have been driving back into the rack. I did better with that today but I still need to work on that. The 725 I flared too much too soon. The 675 I was almost there and went too far forward...lots of work to do.

Heres the video of the shirt work...:

[Bill Carpenter]

Steve,
You go up to 500 Raw in warmups?!?! Wow! Put your shirt on after 405. This will save your strength for shirt pressing. I use to go up to 500 for 2 raw when I was in the 220 class and finally realized I was taxing my self before I got in to my shirt.

[Rob Luyando]

OK lets see where to start.......... OK I will start with Metal. Throw it away and purchase a Rage X! Bill is right don't waste your energy going so heavy on your raw warm ups. If you want to feel the heavy weight raw I would suggest doing it at the end of your work out to build up your work volume.

[SGreene_700]

Bill it was only to a 3brd, it should be 600...but typically if I'd go to chest it'd be 405 then shirt

Rob I knew I'd hear about the Metal...lol. I use to do the raw board stuff afterward, I think I like it better that way. Its been my experience too with lifting crews that the longer the shirt work takes...the thinner the group becomes.

[Rob Luyando]

Lot of truth to the group thinning out. Most of the time by the time I take my last shirted set more than half of the training partners are already out the door or heading for it.

[Rob Luyando]

Steve,

I just got time to watch the whole vidoe. Do you do any OHP's? That may help you with that dumping problem. I startded doing OHP's right after my lock out work on Tri-cep night and it seemed to help out with controlling the bar when you have to go lower to touch.

[SGreene_700]

No Rob I havent did OHP's since back in the day. Yur talking like seated Militarys in a power rack or front presses right? I also use to do dumbell shoulder presses. You think that would carry over huh? Whats yur thinking? More shoulder stength equals more control?..Makes sense to me if thats what yur thinking. I use to dump much more often in my metal Viking cuz that shirt would lock up like crazy at the bottom, and as you know when at the bottom threading the needle.....one inch too low, you dump.....one inch to high, you handcuff yurself.

I also use to do more incline. You know a lot say we get so much indirect shoulder work from benching that its unnecessary to do "direct" shoulder work. But I'm game to try anything as long as my right shoulder holds up.

You see I got my right shoulder scoped last Novemember by the same Doctor Chris Smith used. I had a bone spur on the underside of the acronium tearing up my cuff (supraspinatus,infraspinatus mainly). Well I'm 7 months post surgery and I "think" I'm good to start pushing my raw stuff again. I'm a believer that for "ME" a good raw bench carries over to a good shirted bench. I think its evident with you Rob also. I've seen yur 600 off 2brds. Yes yur awesome in a shirt, but I would say yur so good in a shirt cuz yur strong raw also. Thats what I see.

Anyways tell me what kind of ohp's yur talking about, and Ill throw those in. I'll try anything if it helps. I've just avoid it for years cuz of that damn right shoulder impingement, hopefully that's all over with now though.

[Rob Luyando]

I do Standing Over head presses with a straight bar close grip so they target the triceps and front delts. You don't have to use crazy weights. I do 5 sets of 5 and very rarely go over 260lbs

[RevTodd]

I do Standing Over head presses with a straight bar close grip so they target the triceps and front delts. You don't have to use crazy weights. I do 5 sets of 5 and very rarely go over 260lbs

Rob when you say close grip are you going like with arms straight out from your shoulders or what? I do mine narrower than my bench grip, but not really narrow.

Thanks.

[Rob Luyando]

Basically I hold my arms about 6 inches wider than shoulder width. Strict form no bouncing with legs. This exercise sucks ass but really works!

[RevTodd]

Basically I hold my arms about 6 inches wider than shoulder width. Strict form no bouncing with legs. This exercise sucks ass but really works!

That sounds pretty close to where I hold the bar, maybe a little narrower. I usually do rep ranges in the 8-12 range with around 185-205. Just like you said, strict form and no leg drive or bounce. I think I might switch up and try the 5x5's with heavier weight and see if that works any better. Thanks.

[SGreene_700]

Sub ME day 6/11

straight weight
barX20
135X12
225X8
275X5
315X5
365X5
405X5

added loose old Inzer EPHPD shirt (this was solely to work on technique)
405X3 no touch
455X3 last one touched w/tuck
505X3 all touched

dumbells w/green band around back
75X20
105X20
120X10 (my goal is 20...I'll be on this for a long time...and 120's is as high as our dumbells go)

rounds 3 sets of each
dumbell shrugs
rear delts monster mini
green band rows
light hammer curls
ass load of band pushdowns

Done. I was actually happy with the 405x5 to the chest, cuz I havent taken 405 to the chest in months. The shoulder felt ok not great but I need to step it up. I think w/ a liftoff and spot maybe 7-8. I need to work up and be doing 10-12 by myself. I typically never have a handoff or spot these days, thats why I call it sub ME day.

I did however have a handoff for the "baby" shirt work. Since I can only shirt up twice a month I figured every other week when I'm by myself maybe I could slap this old EPHPD shirt on and just work on technique. I really like it. I know the weight was pathetic but thats not what this shirt was for. I was able to really focus and take things slowly. The most amazing thing I have noticed that if...big IF...IF I get handed out to just above my touch point it "seems" my stroke is like only 8 inches, maybe it isnt, maybe its more. I dont set up MM style, I dont have a huge belly, but I sure dont have a six pack like Bill. Anyways my point I need to make sure I get that weight way out laterally....incredible how much it shortens the stroke.

[Bencher8]

Nice work Steve! I think you are right about the "baby" shirt work. I bet you didn't come close to the racks either? I told ya that moving that weight laterally before you descend would be better. Get used to that and really focus on it when you are doing your ME work too. I'll bet you see a big difference. Just remember to tell Brian and your spotters to get it out there....

[Bill Carpenter]

Very strong Steve! What weight class are you lifting at? Keep up the workout log. Thanks!

[SGreene_700]

Im a 275'er Bill, I weigh 270.

Yeah Paul with the shoulder and all and training every other week by myself, its like I was taking a shortcut and not moving the bar out laterally. I thought I was doing myself a favor and getting the lift started "faster". What i was doing was putting MORE stress on the shoulders, starting the lift high, making the lift Harder, Increasing the distance of the stroke , and of course I was More prone to go into the racks also. Video does'nt lie, its a very effective tool that shows you how you"truly" lift versus how you "thought" you lifted. And no Paul I wasnt close to hitting the racks, I just need to bench exactly like that in a much better shirt.

[SGreene_700]

6/14 Tri/back day

4brd
135X12
225X10
315X5
405X5
455X5
505X3

OHP
barX12
95X10
135X5
185X5

4 sets of each
Reverse Blue band rows on bench
green band rows
mm face pulls
purple band pullaparts

Hammer curls: 2 drop sets
80X8,60X8,40X8

8 sets of green band pushdowns

Done. It was good for me to get back to the 4brds by myself, its not easy unracking the weight but once in my groove theres not discomfort. I need to be doing an ass load of these, its my favorite exercise and I'm convinced its what made me stronger last year.....that and creatine....lol.

Rob thanks for the OHP suggestion. This was the first ever doing these in my life and they were tough. I knew I had to stop after the 185X5 when I racked the weight and turned around and just about passed out....lol....seriously. I dont know what I did or didnt do....maybe breath after a few reps...lol. Put it this way I've benching for 15 years and still havent perfected my form, you can imagine how "atrocious" my form was on this exercise. I think I will include some direct shoulder work now and then but it'll be along the lines of maybe seated dumbell presses, an exercise that I wont look so retarded doing

[242pd4pd]

I did the same thing on those OHP's a few weeks back. It was not heavy but I think I was holding my breath the whole time and just about passed out. What an idiot. lol

[Rob Luyando]

I din't think I had to tell you to breath! LOL! Yes they suck!

[SGreene_700]

6/19 bench ME day

straight weight
135X10
225X8
315X3
365X2
405X2

added shirt
585X2 2brd
635X1 1brd

had to stop here with the shirt work short people

4brds
405X5
495X5
545X3

Jani/Ano band presses
4 sets

Cable rows
3 sets

Shrugs
3 sets

Band pushdowns
4 sets

Done. Alittle frustrated about the shirt stuff, but its not Dan's fault or anyone's really. It just boils down to its hard to find people that really wanna train hard and improve their bench with our schedule I guess. I know Im not alone, lots of guys struggle with their crews. So if you have a good, consistent group thank them and encourage them cuz you couldnt do what you do if it were'nt for them.

That said I could have one more workout before Kenny's maybe 2 if i push it. I've decided I'll spectate at Kenny's. My raw strength is just starting to come back to where it needs to be and I have plenty of technique work to do in the shirt (in which I only get to train twice a month in). It'll still be awesome watching Paul,Wolfy,Bill, and Roberto el "FREAKO" bench crazy weights. Much to learn from these guys that are dialed in. Hopefully I'll be able to put something together for that Powerstation meet in Sept. or Oct.

[Bencher8]

Nice work Steve! You are getting weight to the 1 brd at least.

Not having a crew that is dedicated makes it very hard to train right(you know I know this! lol)Add to that your screwed up work schedule and it's even harder. Not an excuse.....the reason I am saying this is that you might have to think about finding another crew.

It;s not easy to think about looking for other lifting crews, because there is always good reasons to stay with what you have(you know I knw aout this), but you have to surround yourself with people that want to do this or it will make it even harder to succeed.

I have had to change work schedules, change crews, change gyms, all in the name of finding something that will work for me. This is one of the reasons that I have no real job lol Sometimes having a sugar momma is helpful...even if i have to listen to her rules lol

seriously, you might have to consider it, if you can't work out something. You have 2 shirt workouts a month now, and you had to cut one of those short. If it becomes a habit of missing workouts or cutting them short, then you have to think about moving. You have other options close to you...