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Thread: Greaps Training Log

  1. #51
    Join Date
    Dec 2017
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    63

    Default Idea for intermediate phases down the road

    • phoenix arizona seminar date
    • texas seminar date
    Karls Method 5/1. (Complete the A-D cycle in 12 days and repeat) (If all singles are hit increase 90% training max by +5lb upper body +10lb lower body)

    A, OFF, OFF, B, OFF OFF, C, OFF OFF, D, OFF OFF, (Repeat)
    A 5,5,5+
    -----
    Squat 5@65%, 5@75%, 5+@85%
    Bench Press 5@65%, 5@75%, 5+@85%
    Barbell Row 5, 5, 5+ *Accessory Lift

    B 5,5,5+
    -----
    Press 5@65%, 5@75%, 5+@85%
    Deadlift 5@65%, 5@75%, 5+@85%
    Squat 5, 5, 5+ @70% *Accessory Lift (Possible Paused)

    C 5/3/1
    -----
    Squat 5@75%, 3@85%, 1@95%
    Bench Press 5@75%, 3@85%, 1@95%
    Barbell Row 5, 5, 5+ *Accessory Lift

    D 5/3/1
    -----
    Press 5@75%, 3@85%, 1@95%
    Deadlift 5@75%, 3@85%, 1@95%
    Squat 5, 5, 5+ @70% *Accessory Lift (Possible Paused)

    I looked into traditionally intermediate programs and the problem im having is adapting them to my work schedule, working out every third day ensure consistent recovery with my career.

  2. #52
    Join Date
    Dec 2017
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    63

    Default

    WORKOUT 27
    Squat 270X5, 270X5, 270X5
    Deadlift 315X5
    Bench 235X5, 235X5, 235X5

    Rest between sets 5:00m

    +Squat, felt stronger this workout than last, bar speed improved, video is of third set. Never fails, last workout I was concerned about continued NLP, not anymore its moving.
    +Deadlift, I continue to struggle slightly at rep 5 lockout, it feels heavy but the speed continues to look good meaning if it "feels" slow that doesn't mean jack compared to video.
    +Bench Press, felt heavy, I think the every 6 day frequency will eventually lead to a stall, but I wont change a thing until that happens. I am follow Alan Thrall on youtube, and agree with the premise that going nearly once a week off 15 working reps is not enough for upper body lifts.

    +Grip work, did around 8:00m of grip work, plate pinches for time, and barbell forearm curls, I really want to work on these, I think it will pay off down the road. I will get more advanced with it but for now rep work seems like a good starting place.

    SQUAT YouTube
    DEADLIFT YouTube
    Last edited by Greaps; 03-04-2018 at 02:53 PM.

  3. #53
    Join Date
    Dec 2017
    Posts
    63

    Default

    WORKOUT 28
    Squat 275X5, 275X5, 275X5
    Deadlift 320X5
    Press 147.5X5, 147.5X5, 147.5X5

    Rest between sets 5:00m

    +Squat looked good, video is of the third set, first and second set looked better with straight bar path over mid-foot.

    +Deadlift is starting to get a little ugly at lockouts, an Alan Thrall video addressing this suggests its partially due to reliance on speed and not strength, and he suggests slowing the pull down to feel the pull more and other exercises to help. Rows are probably needed. He also explains how to load the hamstrings from the start so they can help finish the move, If I have the energy later today I may go in for deadlift practice.

    +Press was a success, knew it would be.

    +Conditioning is feeling rather poor these days, I need to start doing something, probably going to go for light rowing 15-20m a couple time a week for now.

    SQUAT YouTube
    DEADLIFT YouTube
    Last edited by Greaps; 03-07-2018 at 02:03 PM.

  4. #54
    Join Date
    Jan 2016
    Location
    The Great Corn Desert
    Posts
    146

    Default

    Quote Originally Posted by Greaps View Post
    DEADLIFT YouTube
    Greaps -

    Looks like you were too far forward in the start position. Notice that the bar went away from shins as soon as it broke the floor. Your set @ 315 from a few days ago looked better. Guessing that if you lock down the start position, you'll cruise for a few sessions.

    I suffer from being too far forward at times as well and haven't found "the" cue to always get me in the proper starting position.

    Regards - Mike

  5. #55
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    Dec 2017
    Posts
    63

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    Quote Originally Posted by mangen View Post
    Greaps -

    Looks like you were too far forward in the start position. Notice that the bar went away from shins as soon as it broke the floor. Your set @ 315 from a few days ago looked better. Guessing that if you lock down the start position, you'll cruise for a few sessions.

    I suffer from being too far forward at times as well and haven't found "the" cue to always get me in the proper starting position.

    Regards - Mike
    Thanks for the tip I didn't notice that. I am really glad you pointed that out. I haven't posted a form check in a while. I do need to go for a few practice sessions at a weight around 185-205lb to practice, I have a lot of issues on the deadlift. Squat has its issues as well, but overall I am happier with the squat.
    Last edited by Greaps; 03-07-2018 at 04:20 PM.

  6. #56
    Join Date
    Jan 2016
    Location
    The Great Corn Desert
    Posts
    146

    Default

    Quote Originally Posted by Greaps View Post
    Thanks for the tip I didn't notice that. I am really glad you pointed that out. I haven't posted a form check in a while. I do need to go for a few practice sessions at a weight around 185-205lb to practice, I have a lot of issues on the deadlift. Squat has its issues as well, but overall I am happier with the squat.
    You're welcome. Wish I could provide a specific cue. Best I can say is that the fix is probably somewhere in step 3, 4 or 4.5 in the book.

  7. #57
    Join Date
    Dec 2017
    Posts
    63

    Default

    WORKOUT 29
    Squat 280X5, 280X5, 280X5
    Deadlift 325X5
    Bench 240X5, 240X3, 240X2

    Rest between sets 5:00m

    +Squat, well forgot the master cue, drop your di*k between your legs, form was a little off from last time.

    +Deadlift, thought back angle was improved, really felt it in my quads with the lower hip height, but I think it was correct, following the steps.

    +Bench, I think the fail was a result of the max effort on the deadlift. I can't explain why such a sharp drop off occurred.

    +Slightly jacked my left ankle somehow today, I think its the crap shoes I use for deadlifts.

  8. #58
    Join Date
    Dec 2017
    Posts
    63

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    Taking a short break and going to reset - I plan to reset weights, 10% or less to be determined when I next warm up and get at it. My ankle has been messed up. I anticipate returning to the bar in 3 days with a 10% reduction in weights, and continued LP.

  9. #59
    Join Date
    Dec 2017
    Posts
    63

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    I am moving to a different sub forum on the site as I have an idea to change the program more, my conditioning is really poor these days and I plan to bump that up significantly. I expect it will take a way from the program as it is. Thanks for those who are have followed along and offered tips along the way. Your support was much appreciated.

  10. #60
    Join Date
    Dec 2017
    Posts
    63

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    Update - Still training. Moved to a different method after the ankle - 9 day layoff (a significant de-training occurred). I attempted a 10% deload on all lifts and it wasn't enough. I muddled for another week or so not knowing where to go, and then settled on a new program.

    I moved to juggernaut method (inverted juggernaut) with two minor modifications due to my time constraints and novice-early intermediate level.

    10’s WAVE
    WORKOUT 1 (3-28-18)
    Squat 170X5, 170X5, 170X5, 170X5, 170X5, 170X5, 170X5, 170X5, 170X5, 170X5
    Bench 155X5, 155X5, 155X5, 155X5, 155X5, 155X5, 155X5, 155X5, 155X5, 155X5
    Barbell Row 155X5, 155X5, 155X5, 155X5, 155X5


    WORKOUT 2 (3-31-18)
    Press 95X5, 95X5, 95X5, 95X5, 95X5, 95X5, 95X5, 95X5, 95X5, 95X5
    Deadlift 200X5, 200X5, 200X5, 200X5, 200X5, 200X5, 200X5, 200X5, 200X5, 200X5
    Squat 95X5, 95X5, 95X5, 95X5, 95X5


    WORKOUT 3 (4-03-18)
    Squat 190X3, 190X3, 190X3, 190X3, 190X3, 190X3, 190X3, 190X3, 190X3, 190X3
    Bench 175X3, 175X3, 175X3, 175X3, 175X3, 175X3, 175X3, 175X3, 175X3, 175X15
    Barbell Row 155X6, 155X6, 155X6, 135X6, 135X6

    WORKOUT 4 (4-06-18)
    Press 105X3, 105X3, 105X3, 105X3, 105X3, 105X3, 105X3, 105X3, 105X3, 105X7
    Deadlift 225X3, 225X3, 225X3, 225X3, 225X3, 225X3, 225X3, 225X3, 225X3, 225X3

    WORKOUT 5 (Realization)(4-09-18)
    Squat 210X15, 185X5, 185X5
    Bench 195X15, 170X5, 170X5
    Barbell Row 135X10, 135X10, 135X10

    WORKOUT 6 (Realization)(4-12-18)
    Press 120X11
    Deadlift 250X14 (pushed through with a distracting issue, felt like a pulled muscle near my left lower rib)






    8’s WAVE
    WORKOUT 7 (4-15-18)
    Squat 200X5, 200X5, 200X5, 200X5, 200X5, 200X5, 200X5, 200X6
    Bench 180X5, 180X5, 180X5, 180X5, 180X5, 180X5, 180X5, 180X6
    Barbell Row 135X10, 135X10, 135X10

    WORKOUT 8 (4-18-18)
    Deadlift 230X5, 230X5, 230X5, 230X5, 230X5, 230X5, 230X5, 230X5
    Press 105X5, 105X5, 105X5, 105X5, 105X5, 105X5, 105X5, 105X5

    WORKOUT 9 (4-21-18)
    Squat 225X3, 225X3, 225X3, 225X3, 225X3, 225X3, 225X3, 225X3
    Bench 205X3, 205X3, 205X3, 205X3, 205X3, 205X3, 205X3, 205X3

    WORKOUT 10 (4-24-18)
    Deadlift 255X3, 255X3, 255X3, 255X3, 255X3, 255X3 255X3, 255X3
    Press 120X3, 120X3, 120X3, 120X3, 120X3, 120X3, 120X3, 120X3
    Squat Form Practice multiple sets, low weight.

    WORKOUT 11 (Realization)(4-27-18)
    Squat 245X10, 185X5, 185X3
    Bench 225X10, 175X10, 175X7

    WORKOUT 12 (Realization) (4-30-18)
    Deadlift 280X13
    Press 130X9

    WORKOUT 13 (5-3-18)
    Squat 225X5, 225X5, 225X5, 225X5, 225X5, 225X5
    Bench 200X5, 200X5, 200X5, 200X5, 200X5, 200X5
    Barbell Row 155X5, 155X5, 155X5, 155X5

    WORKOUT 14 (5-6-18)
    Deadlift 265X5, 265X5, 265X5, 265X5, 265X5, 265X3
    Press 120X5, 120X5, 120X5
    (Did not complete, blame stress outside the gym) (Nearly completed the deadlift, so I think enough training stress occurred to keep the progress going)

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