Steve Greene's Training log

[SGreene_700]

Thanks Rev. I will absolutlely be there, I had a blast last year and I even bombed...lol. I plan on NOT looking like such a fool in 2008 and prove to myself and my training partners that I can make lifts. Yeah the June meet will be awesome plus I like Iowa, the cornfields remind me of being back home in Darke county....thats God's country boy...lol....

edit: Sorry I thought I read July, No I wont be there in Jan. but I'll definately be there in July.

[SGreene_700]

12/11 back and stuff

Reverse band rows Blue
4 sets

12 sets of varying cuff work

reverse pulldowns
4 sets

yanks
120x15x3

dumbell shrugs
120x30x3

face pulls elbows out
3 sets

rear delts mm band
3 sets

Green band rows
3 sets

Alternating curlz
30x12
40x12
50x12
60x10

dumbell preacher curl
30x12
35x12
35x12

sum pushdowns

done.

[benchpress_86]

nice 705 off the 2 board!

[SGreene_700]

Thanks man, welcome to the board. My best advice to ya is take care of the those rotator cuffs. Your strong and young and you have a great future ahead of ya if you train smart. We're in the same weight class but I'm an old dude..lol still trying to figure out shirt benching. If you get a chance, do one of Bill's meets....maybe the July one. He runs a hell of a meet and its quite entertaining watching Rob and Bencher 8 get their bloat on...lol. Though I may join them this year I'd like to be at 280-285 meet day....Bloated like a tick on a hound dog....lol.

[Bencher8]

yep..I've been talking to rob about his bloating techniques and some secrets he has let slip to me over the last few days.....I should be fat and watermelon headed for Bills meet lol

[Rob Luyando]

That kid is no where near ready for a super bloat only few have witnessed it in the making. Steve I think you are ready I just hope it doesn't hit you the same way it did Bencher8.

[SGreene_700]

LOL..no shit Rob I thought we were gonna have to get'em one those wheelchair carts that old/obese people use....lol.....my boy was delusional...lol. Thank god Chris and I were with him.

[SGreene_700]

12/14 ME bench stuff

Incline dumbells
40x20
70x15
95x15
120x20
120x20 PR
120x20 PR

cuff work in between sets

Po Man's kettlebell bench
225x3x12

High band rows green
4 sets

Bandpullaparts purple
4 sets

rear delts mm
4 sets

cuff press w/green band
4 sets

10 sets of band pushdowns

3 sets of high face pulls purple

Done. I'm either getting stronger or my muscle coordination with dumbells is getting better. All I know is my right shoulder is hurting less so I'm gonna keep doing what Im doing.

[Rob Luyando]

Whats with the new signature quote?

[SGreene_700]

Yeah thats just lyrics from a Metallica song called "The Outlaw Torn". I've been listening to Metallica for 18 years all through my years lifting in the gym; and though I'll listen to Hatebreed,Lamb of God or KillSwitchEngage.....Metallica will always be my favorite band of all time. James Hetfield is genius and yes I like their old stuff better but I still like all their music. Most people would say Sabbath paved the way for Metal but Metallica truly brought it mainstream even if they did water it down some. Think about it these kidz were just 17 when they were kicking peoples ass with songs like "The Four Horsemen" or "Seek and Destroy" and "Metal Militia" (before Crawford could even grow a goatee...lol). Anyways yeah Metallica rulez in my book nuff said.

[SGreene_700]

12/21 ME bench @ Powerstation

Rev. band presses (green,mm,purple) no brds
many sets before this
raw up to 635

added shirt (no boards)
675x1 no touch
715x1 no touch
805x1 touched
855x1 touched
905x0 touched

Done. This is the first time our crew has done reverse bands in a shirt and I really liked them. We roughly figured 200 off the bottom and around 100 or alittle more off the top give or take there are so MANY variables with this exercise. The point of reverse bands is its an awesome way to practice your groove full range. And it felt great touching weights and overloading at the top. I think I was a spent by the 905 and just dumped it right after touching, but the 805 and 855 went up pretty good. We will definately be doing these again but I would like to do them w/ alot less aid maybe around 50lbs. off the bottom maybe just the greens. Time to ice .

[Bencher8]

why didn't u guys just use the blues...if u were gonna have that much deload? Might have been easier to setup that way.

I agree with a little less of a deload...I do about 50# at the bottom...

'great work Steve!

[Rob Luyando]

why didn't u guys just use the blues...if u were gonna have that much deload? Might have been easier to setup that way.

I agree with a little less of a deload...I do about 50# at the bottom...

'great work Steve!

Man Steve you can't fart right with out Becnher8 jumpin your shit! LOL!

[Bencher8]

trust me...that fukker knows how to fart right! Between him and Smitty...I don't know how I made it out of Iowa with my sense of smell lol

I'll stick my nose in your business as well Rob....u already know that lol



Bencher8 knows all....don't make me get Mendy clone on here....we can all learn something from him

[SGreene_700]

Are you kidding me...lol. Fart. I wont even go eighth grade on you and divulge in detail Paul Key's disgraceful and uncooth bathroom habits. That is a dude that should #1) eat a lot more fiber #2) carry lysol with him into the restroom on every trip.....lol. Who was the one asking maintenance to fix the fan in our hotel room cuz of you...lol. And in Smittys defense, he cant hold a candle to how you can defile a restroom with the trucker sh!ts that you unload...lol. Case and point why dont you let the crowd know whens the last time you've ate an apple...honestly?...LOL. I rest my case.

Ok now to the workouts

Wed. a bunch of back shit same as usual the Holiday threw me off

Fri.

Incline dumbells
40x20
70x20
95x15
120x20
120x20
120x20
70x50

high green band rows
4 sets

low purple band rows
4 sets

rear delts mm
4 sets

band pullaaparts
4 sets

8 sets of cuff work

8 sets of band pushdowns.

Done. I dropped a second bench movement cuz of the shoulder being tweeked. I'm fine as long as I rest it and ice it a lot. I need to be icing it 3-4x a week instead Im doing 1x-2x which isnt enuff and more Aleve also.

[SGreene_700]

1/4/08 ME day @Powerstation

3brd Raw up to 500x3

Added shirt

585x1 2brd (barely touched)
635x1 1brd (touched)
675x1 no brd Touched!!! and pressed this will be my opener Feb. 24th
725x1 2brd

face pulls
4 sets

Done. Gettin over a head cold, shoulders alittle jacked, and I havent even started taking my Gakic(lol) yet and Ive already hit my meet opener....lol. Ive got 7 weeks and 3 shirt workouts (remember I shirt every other week) before Elicks Feb. 24th UPA meet. I just need to stay half way healthy and hopefully get stronger. Id like to go 675,700,725 for my first meet, but honestly Im not lookin beyond 675 Ive bombed so much over the past 3 years my confidence is in the shitter. I hang out and know the some of the best benchers in the world, if i dont go 700+ this year Ill prolly get kicked out of the click....lol. But seriously, l just want to start this year out right and make lifts.

[Bencher8]

hey, you started the year out right aalready...you touched and pressed a weight in the gym. I don't think you have done that much last year....I think the best thing for you(since you haven't had a lot of success in the shirt) is to do more touching in the shirt...anyway possible(rev bands,s touching straight weight) The more success you have in the shirt you can go back to brds in training.

I also am doing a lot like you and trying to touch and use more 1 brds in training and then going back up to the 2 brd on a last set to overload.

Just remember as well that when you touch a weight it takes more energy to do it...so factor that in with your icing and your next training day. You only go shirt every other week, so it might not be as bad recovering from it. Everyone knows you have the strength it that damn tech that keeps rearing it's ugly head! lol I hate that damn tech monster too!

Nice solid lifting Steve!

[SGreene_700]

Thanks Paul I appreciate your input as always. I totally agree with touching more but yet not every workout. Plus like u said shirtin every other week helps keep from overtraining really. And touching weight I think eventually becomes a cumulative process. I'm more comfortable touching weight in this shirt than ever why? Because Ive touched more weights in this shirt than ever before....duhh...lol. Now I havent always been able to successfully lock those touched weights out, but for ME touching or should I say HOW easily or difficultly I touch is 90% of the battle. Shirted benching has definately been a huge challenge for me.

Now do I agree with Metal Militias hatred for boards when in a shirt? Nope not @ all I know many of the elite that work their way down on boards to touch and are very successful at meets i.e. Luyando,Kennelly,Frankl, and many others.

BUT there is definately something to be said about touching more often until you are totally comfortable and confident in your technique before can pull a Luyando and touch once or not at all before a meet. But just like all sports have'em, Luyando is an anamoly...lol, they dont make sense...they just DO!!! for most of us mortals it takes a while to "get it".

[Rob Luyando]

Steve nice work! And you were correct on the never touch in training. Touching is over rated. LOL! If I can hit it off a 1 board that is equal to a full range meet lift with a bloat. Make sense?

[SGreene_700]

Yeah it makes sense. I think a lot of it is knowing your shirt too and having it broke in. I fought that damn Viking for 2 years and while it gave good carryover it was a bitch to touch. The Katana has been much smoother for me, and when I got it 750 wouldnt touch now 675 will touch. All to say yeah I think the 1brd is close enuff if you "know" yur shirt and its broke in. Plus yur pretty good at gettin that "jiffy pop-like" boilermaker up there too...lol.