Steve Greene's Training log

[Rob Luyando]

Steve,
We can't all have sugar mommas like Paul but he is right. To be sucessful competing you have to suround yourself with guys that love the sport just as much as you do. I drive 3hrs round trip every Sunday to make sure I have a kick ass group of guys to train my shirt work with. Sacrafices often pay off. You live in Ohio for christ sake don't tell me you can drive an hour one way or another a find exsperienced lifters to train with.

[SGreene_700]

Good advice guys agree. I'm pretty frustrated right now. I know I dont have my shit together concerning a shirt right now, but all Im asking for is a few guys twice a month to hit and get it w/me until we get it right. I'm going to talk to Smitty this week Paul. Im not an asshole ,I understand people miss "occassionally" and whats been kewl is I've been training with my best friend unfortunatley thats "it" sometimes. He'll put on my shirt and we dont even have a person to hold boards. The owner Dan Dague is awesome but hes busy running his gym, I dont blame him. I just need to get with a bigger group of guys that wanna compete and improve.

Believe it or not Rob, I drive 1 and 45mins. each way just for that. There is Westside but I've never been invited and the best I can do is every other week. I work a 3223 and rotate between days and nights every 4 weeks 12.5 hrs a day. Now if I need to explain believe me you wouldnt understand...lol.

At any rate as Paul can relate, finding a consistent crew even in Ohio (which I know "used" to be the Mecca of benching) is a lot harder than one might think. There are some crews up North 3-4 hrs away. I got one hope left , Smitty and his crew at the Powerstation in Middletown,Ohio (which is ONLY 1 hr. 10 minutes away each way) ran by Mike Fergueson which is the best equipped gym in Ohio hands down. But you know what I'd train at Damon's Flaming Flamingo fitness gym if there was a handful of guys dedicated to training.

Just be thankful Rob yur Lucky, you and Bill got a good group of younger ambitious kids (ok young adults) and thats all you need. And like I've been saying whether yur Mendy,Kennelly,or Luyando your only as good as yur crew cuz they're the only way yur able to accomplish what you want. Maybe I'll make some kick ass lifts some day Rob and maybe some younger guys would actually want to train with me, thats all I want, is a dedicated crew....very hard to come by ask Paul and hes even hit 800....

[Travis]

Steve, consider yourself invited bro. Full meet guys do ME work Wednsday mornings at 8, Bench only guys come in on Sunday mornings at 7 for ME work.

I go in with the full meet guys because I get to work more closely with Lou that way, he doesn't come in Sunday mornings at 7, he comes in at 9.

Let me know what we can do to help you out, you've got some great numbers and I think you'd find that Westside can really help. If it weren't that good I wouldn't drive 3hrs round trip every wednsday morning for it.

[SGreene_700]

Thanks Travis I appreciate the invitation. I'll definately consider it. But I want it give it a few weeks first. Lexen Extreme (gym I train at currently) is having a meet this Saturday and maybe it'll stir some local interest. I know it seems ludicrus that you'll struggle to find a consistent bench crew in Columbus,Ohio but its just not as easy as you think. And I understand that I have a "bastard" of a schedule, but I can train any day of the week but only twice a month and not four times. Its just how a 3223 schedule works. But those 2 times I will be there, I dont miss, I cant afford to....the rate at which gear numbers are climbing is crazy.

I want to talk to Chris Smith this Sat., Ive known him for a couple years now but never trained with him. His crew is definately the closest and he definatley knows what hes doing. Hes opening at 715-720 around a 230 bodyweight. Thats where I want to be, although around 270...lol. Alright Im done whining guys, it'll all workout thanks for the feedback. Im know I'm not the first bench fag thats had an issue with a consistent or big enough training crew.

[Rob Luyando]

Steve sorry for the lecture. LOL! We all know how hard it is to find a good group to train with. I play like hell trying to get 3 to 4 guys together when I can't leave town.

[Travis]

Good luck with getting some people at Lexen, I hope you are able to get a crew going again.

If not though, even with your schedule, we have a morning crew and a night crew so I think you'd be able to find something to fit your schedule on all days. I can't remember what time the night crew comes in but I can call Lou and find out for you.

I think we've all been there with the group thing. Sometimes its a matter of jealousy unfortunatly. I've had that happen up here in Smithville. Your numbers start going up and others don't and suddenly they become less motivated to get there to help you out when they feel challenged. Then starts the excuses of why they are having to train at other times. What really sucks is when you set up a specific time to train with guys when they know you need the spotters and they just don't show

Needless to say though that never happens at Westside. hahaha we have 66 members so you're guarenteed someone will be there

[SGreene_700]

Shoulder/Back day @ Nebula in Versailles,Ohio (best kept secret in Darke county, great gym but usually a ghost town)

Shoulder Dumbell presses
45X12
60X12
75X12
90X12

T bar rows
1 plateX12
2 " X12
3 " X10
4 " X8

yanks
70X12
90X12
110X12
110X12

lat machine pulldowns
3 sets

machine rows
3 sets

pec dec
3 sets

hammer curls dumbell drop sets
2 sets 80,60,40

pushdowns/ghey cable curls
4 sets

did some cuff work in between sets

Done. I usually dont do this much volume, but when I pay 8 bucks to work out and am not obligated to anything timewise I make the most of it. Havent done the shoulder dumbell presses in years. I had forgotten how much of a pain it is to kick'em up and get'em started. Their dumbells go from the 90's to 110's (high as they go there) so I'll try to tackle them next time. Havent done yanks in years either, they're just one arm dumbell rows but I get a fuller ROM with these than regular dumbell rows and much more ROM than barbell rows. Of course I cant be cool and say I did 315X8 with barbell rows but for ME I have to "feel" the movement when I'm doing back or I feel like I'm pissing in the wind.

[SGreene_700]

6/25 Sub ME bench day

straight weight
barX15
135X12
225X8
315X5
365X3
405X7
425X3

baby shirt work
425X3

Dumbells w/greenband around back
80X20
105X20
120X12 (these were a mutha)

4 sets of each:
green band rows
purple band pullaaparts
mm rear delt pulls
dumbell shrugs

@ssload of band pushdowns

Done. I'm pleased I felt stronger than 2 weeks ago by myself and the 425x3 felt even better than the 405 set because I took my time. I'm going to keep pushing the 405 reps up and see how high I can safely up my triple by myself.

The baby shirt work didnt go real well cuz although its a crap shirt I still need help to get it up on my shoulders more and hand the weight out, it was tough unracking the weight w/ the damn thing half on. I felt like I had blue bands pulling my elbows in, and I had no control. maybe Ill go back to the powerrack for these so in case I dump it, Ill be safe...I dunno. I do know since I'm by myself every other week, I need to keep pushing this raw stuff up.

[SGreene_700]

6/30 Assistance day

4brd
135X12
245X8
335X6
425X5
465x5
515x5

Reverse blue band rows
4X12

Cuff work

Dumbell yanks
120X15X3

face pulls purple
4X12

one arm rear delt dumbell
25X12x3

hammer curls drop sets
80,60,40 all for 8 (2sets)

piston pushdowns
purp+mmX15
greenX15
greenX15

Done.

[SGreene_700]

July 3rd Nebula

Dumbell shoulder presses
50X12
70X12
90X12

T bar rows
3 sets

Cuffwork in between sets

Hammers curls
45X12
55X12
65X12

Back Machine pulldowns
3 sets

Row machine
3 sets

Pushdowns + ghey curlz

Done. Felt half a sleep, switching from nights to days is really tough for me. Ive been doing it for 13 years plus and it never gets easier.

[Smitty]

Steve--Call me tonight. We are training Friday at 3:00. Hope to see you at the gym.

[SGreene_700]

07/06/07 Bench @ Powerstation

warmup to 315

5brd close grip
405X3
455X3
495X3
545X3 (I think I did this, it was hard remembering, we did lots of sets)

Shirt NO BOARDS!!! my biggest fear...lol
405X3
455X3
495X3
545X3
585X1
635X0 touched but couldnt press,pathetic but I was sssoooo winded..lol. I plan for these numbers to go up much further.

Done. Great workout , Smitty's a technician and a half. I'm convinced he can help me reach my goals unless I stay retarded forever.


7/09/07 Shoulder,Back,rear delt

Dumbell shoulder press
50X12
70X12
90X12
105X12 (PR, I've been this heavy before (years ago) but not near this many reps, good for my old shoulders)

reverse band rows
4 sets

one arm green band rows
4 sets

rear delts w/mm band
4 sets

dumbell shrugs
80X30X4

8 sets of pushdowns w/green band

Done. 1 hour out...felt good. This is the weekend baby cant wait to watch learn and enjoy.

G

[SGreene_700]

7/13/07 Bench

Bench straight weight

barX12
135X10
185X3
225X3
275X3
315X3
365x3
405x3
435x3

4brd close grip
405X8
455X8
505X8

Green band rows
3 sets

Hammer curls
45X12X3

Bandpullaparts
3 sets

rear delts w/mm
3sets

green band pushdowns
8 sets

Done.

[SGreene_700]

7/17 @Nebula

Dumbell shoulder presses
50X12
70X12
90X12

cuff work in between sets

Tbar rows
4 sets

Yanks
110x15x3

pec deck
4 sets

pulldown machine
4 sets

row machine
4 sets

face pulls
4 sets

hammer curls drop sets
80,60,40X8X2

pushdowns
7 sets

ghey curls
3 sets

done!

[SGreene_700]

7/20 Powerstation

warmed up to 315x3

4brd close grip
405X3
455X3
495X3
545X3

shirt work
405X3
495X3
585X1 3brd
675X1 2brd
725X1 2brd (PR)

Done , felt great . Its awesome being with like minded individuals who have goals like yourself.

[Bencher8]

Nice job Steve! Looks like getting over there with Smitty and crew is already paying off! I knew it would....

Now just keep doing what you are doing....next thing you know 700+ bench is out of the way! No reason for you not to be benching high 7's right now....

[SGreene_700]

Vacation workout

Bench
straight weight
barX15
95X12
135X12
185X3
225X3
275X3
315X3
365X3
405X3
445X3

Cable rows
4 sets

Lat pulldowns
4 sets

hammer curlz
40X12
50X12
60X12

ghey nautilus machine curls
4 sets

assload of pushdowns

20 min. walk treadmill

Done. This will be my only workout this week. I'm in Harrisburg ,Penn. Did the Hershey park thing. My kids arent big on the coasters but still had a great time. Still, too many people for me but you know how we do..."its all about da kidz". I will say Hershey park is the cleanest and well taken care of amusement park I've been at. For you young pups that wanna know "a" key to healthy marriage. Take that women on vacation, there aint nuthin' like vacation sex...woohooo...LOL!!!!

[SGreene_700]

7/30 back/bi stuff @ Nebula

T Bar Rows
4 sets

Yanks
110X15
110X20
110X20
110X20

6 sets of cuff work

Pulldown machine
4 sets

Pec dec
4 sets

Machine Rows
4 sets

High face pulls
4 sets

Hammer curls
80X8 2nd round 80X8 (I need to lower the weight,too much cheatin')
60X8 60X8
40X8 40x15

Pushdowns
4 sets

Ghey curlz
4 sets

Reverse pushdowns
4 sets

Done.

[SGreene_700]

08/03/07

Bench day @Powerstation

warmed up to 315X3

shirt
405X3
495X3
605X1 3brd
700X1 2brd
750X1 2brd (PR)
700x0 1brd (bullsh!t....right at touching I lost it)

Done. I shouldve killed that 700, no excuses. Next workout I'll take 700 to the chest, this will be my opener at the next meet. Need to ice, Im alittle jacked up.

[Bencher8]

Nice work Steve! I see you playing with the 7's now...I think the mental part is over and now you can crush it!