Greg's Strength Journal

Bigger Stronger Leaner Over 35 Lifter
21

Wednesday 9/1/2021
6:30 am - Home

Today I completed a Workout as follows:

Shoulder Rehab - Red Bands

Bench Press 15-45, 12-75, 10-135, 9-165, 8-190
Superset with:
Band Facepulls 6 sets of 10 @ Purple Band

Football Bar OHP 5-75, 5-85, 5-95
Superset with:
DB BOLR 3 sets of 10 @ 20

Kettlebell French Press 3 sets of 10 @ 60
Superset with:
Rope Triceps Pushdowns 8-65, 7-65, 8-65

Bodyweight: ??? Pounds (Down ??? pounds from 223.4 on 7/13)

Workout Duration: 0:39:46.74 h:mm:ss.ms (with 0:30 rest between sets)

Good workout today. I’m increasing my top bench set by 25 pounds per day now. That means I should be up to 315 by next Monday.

Walmart has their Weider kettlebells in stock for around $1 per pound (or less) w/ free delivery for the larger sizes so I added a 60, 80, and 90 to my 35, 50 and 70 so I have a lot more options for which weight to use. I plan to use them for french press, rows, farmers walks, etc., and any other fun things I can think of. I like them because they are easier to grip onto than Dumbbells for me.

https://www.walmart.com/ip/Weider-90-lb-Cast-Iron-Kettlebell-with-Durable-Hammertone-Finish-Sold-Individually/344911784?selected=true

I have an appointment to talk to Josh Bryant on the phone tomorrow to get set up with my new 12 week programming for bench. I’m excited to see what he has in store for me.

3 Likes
22

Good to hear your rehab is going well.

Dollar a pound on those Kbs is a deal! I really like kbs for rowing. It’s crazy how heavy they feel when you try to curls or shoulder work with them.

I can’t wait to hear what Josh comes up with for you. I was listening to a podcast with a young power lifter named Derick who was starting to work with him. Apparently he has a bunch of 600 pound benchers he has trained.

23

Sorry, I’ve been trying to get caught up in here. It’s been a busy week… Glad the chest rehab is going well and you’re back to benching. That’s a good deal on those KB’s. I’ve been wanting one or two of those for years. Might have to pull the trigger soon. :thinking:

24

Those kettlebells are a great deal. It was funny watching the Fedex drivers get those boxes out of the truck. I ran out there to grab them so they wouldn’t have to bring them up the driveway.

Yeah Josh definitely coaches some big benchers including Julius Maddox. Of course my numbers are piddly compared to his usual trainees but I think he can help me progress for sure. I talked to him last week on the phone and told him about my history, injuries, training, goals, etc., and he’s putting a plan together based on all of that. That has been a cool experience.

2 Likes
25

No worries Trent. It sounds like you’ve got plenty on your plate my friend. I’m trying my best to stay caught up in here but I keep falling behind too. It’s better to post when I can than not at all though. I enjoy the accountability.

26

Over the weekend I fell behind in here. Here are my last 3 workouts through yesterday.

Saturday 9/4/2021
8:50 am - Home

Saturday I completed a Workout as follows:

Shoulder Rehab - Red Bands

Bench Press 15-45, 13-85, 11-115, 5-145, 5-175, 5-195, 6 sets of 5 @ 225
Superset with:
Band Facepulls 4 sets of 15 @ Purple Band
Inverted Rows 6x6

Pushups 5, 6, 6, 6, 6, 33

JM Press w/ SSB 12-65, 12-85, 12-105

1 1/4 DB Hammer Curls 3 sets of 9 @ 35

Bodyweight: 217.6 Pounds (Down 5.8 pounds from 223.4 on 7/13)

Workout Duration: 1:29:17.09 h:mm:ss.ms (with 0:30 rest between sets)

Sunday 9/5/2021
9:14 am - Home

Sunday I completed a Workout as follows:

Shoulder Rehab - Red Bands

Back Extensions 2 sets of 15

SSB 16" Box Squats 5-64, 5-115, 5-155, 3-205, 2 sets of 6 @ 225

Band Leg Curls 12-Black, 12-Purple, 12-Purple

Bulgarian DB Squats 2 sets of 5 w/ 20 lb DB in each hand for each leg

Lat Pulldowns 12-150, 12-155, 12-160

Bodyweight: 218.6 Pounds (Down 4.8 pounds from 223.4 on 7/13)

Workout Duration: 0:55:22.02 h:mm:ss.ms (with 0:30 rest between sets)

Monday 9/6/2021
9:59 am - Ironborn Strength in Yuba City

Monday I completed a Workout as follows:

Conv. DL 3-135, 3-225, 3 sets of 3 @ 275

Pendlay Rows 5-135, 5-155, 5x5 @ 185

Straight Arm Pulldowns 5 sets of 20 @ 80

Bodyweight: 217.4 Pounds (Down 6.0 pounds from 223.4 on 7/13)

Workout Duration: 0:43:55.31 h:mm:ss.ms (with 0:30 rest between sets)

Great workouts this weekend. On the bench sets on Saturday my pec was barking a little on the last 3 sets of that 6 sets of 5, but I shifted my grip some for each of the last 3 sets and got through them OK.

Because of my foot still acting up with that screw I dropped the weight down on Squats and Deads and will start building it up again. Hopefully building the strength up from a lower starting point will allow the bone with the screw in it to adjust to the weight this time.

I joined a new gym on Sunday called Ironborn Strength. It’s in Yuba City which is about 35 miles from here. I was going to join Untamed Strength again but it takes about 20-30 minutes longer to get there so I should be able to get to this one more often. It’s also a powerlifting and strongman gym but has a lot of bodybuilding machines too so I think it’ll help me fill in some gaps in my workouts. Inside it kind of looks like Apollo Creed’s old gym in Rocky III. Just the kind of place to get some good gains. :slight_smile:

3 Likes
27

I saw on IG that Matt Wenning recently went out to Chicago to give Maddox some help with his BP as well.

Your bp is impressive man. Don’t sell yourself short.

Nice workouts in here. I looked that gym up on IG. Looks like they have a ton of equipment and a good atmoshpere. :slight_smile:

Those JM presses with the SSB looked crazy. How did they feel?

28

Thanks man…hopefully I can make it more impressive before I’m through. :grin:

Yeah if you watch that video of Maddox’s last attempt you can see both Wenning and Josh in there IIRC. I guess if you’re the big gun you get good input to help push you over the hump. Hopefully he’ll get it on the next try.

I’m planning to do a meet (bench only) on 12/11 so I’m hoping I can hit 400+ there. I know I can do it if I just keep balanced and healthy.

The gym is cool. I wish it was a little closer to home, but I should be able to get down there at least 2x per week. I look forward to trying out some of the machines after working out at home for so long.

The JM presses were interesting. That was my first time doing them so I didn’t really get the feel of them until the 3rd set. I liked them though, and they really worked my trisl…they are still sore today actually. :slight_smile:

29

Sounds like a great place to train. Now you just need the eye of the tiger!

2 Likes
30

Hah! It sounds like the place that might do it. I’ve become too soft lifting in home gym.

1 Like
31

Some good workouts here. What is a 1 1/4 Hammer Curl?

32

Nice sessions over the weekend Greg! As always, jealous of those bench numbers… Glad to hear about the new gym. Sounds like a cool place. I was laughing at the 35 miles away comment. Here I am too lazy to go to a gym that’s 5 minutes from my house so I just train in the garage… :blush:

33

You lift a quarter rep lower it back down and then do a full rep and count the whole thing as 1 rep. Those extra 1/4 reps start to add up after a while and by the end of set 3 I had a good pump going.

1 Like
34

Thanks Trent. Yeah with the gym I wish it was closer. The local gyms just didn’t have the same feel though so I went with that one. I figure I’ll mainly go over there on Saturdays and Sundays, but I’ll try to hit one weekday too each week if I can.

35

Wednesday 9/8/2021
6:23 am - Home

This morning I completed a Workout (1D) as follows:

Shoulder Rehab - Red Bands

DB OHP 5-30, 5-40, 5-50, 12-40, 12-40
Superset with:
Band Facepulls 5 sets of 15 @ Purple Band

DB BOLR 3 sets of 15 @ 20
Superset with:
Straight Arm Pulldowns 3 sets of 15 @ 60

Close Grip BP 5-45, 5-135, 5-175, 3-205, 3-235, 2 sets of 5 @ 255 (w/ Reactive SlingShot)

Decline DB Triceps Extensions 15-30, 15-30, 12-30, 10-30
Superset with:
DB Pause Floor Flies 3 sets of 12 @ 20

Bodyweight: 219.0 Pounds (Down 4.4 pounds from 223.4 on 7/13)

Workout Duration: 1:17:09.19 h:mm:ss.ms (with 0:30 rest between sets)

Good workout today. My chest and shoulders felt good so that was great.

I had been on a bit of a cut for the last month. Going into the next 12 weeks I’m going to do a slow bulk. I actually registered for a Bench Press meet on 12/11 in the 242 weight class. I don’t want to get that big but I didn’t want to limit myself to 220 either, so I rounded up. :grin:

1 Like
36

Nice session Greg. Solid work. Did you say “BULK”??? What does that mean??? :joy:

37

Another solid session Greg. Have fun on the bulk! If you are going to move big weight you have to feed the beast.

38

Thanks Trent. Yeah it’s nice to be eating in a deficit. I’m being careful to not go too crazy though and to do a slow reasonable bulk. I’m thinking I might get as high as 230 but we’ll see.

39

Thanks Shane. Yeah like I was saying to Trent I’m looking forward to a little bulk. It seems like I’ve been trying to eat on a deficit for a LONG time so it’s nice to eat a little surplus for a while.

40

Over the weekend I had 2 good workouts.

Saturday 9/11/2021
9:22 am - Ironborn Strength

Saturday I completed a Workout (2A) as follows:

Shoulder Rehab - Red Bands

Bench Press 2 sets of 10 @ 45, 5-135, 5-165, 5-195, 8 sets of 5 @ 225
Superset with:
Inverted Rows 8 sets of 6

Pushups 20, 16, 12, 9, 6, 20

JM Press w/ SSB 10-65, 8-110, 8-110, 12-110

1 1/4 DB Hammer Curls 3 sets of 4 @ 45

Bodyweight: 219.0 Pounds (Down 4.4 pounds from 223.4 on 7/13)

Workout Duration: 1:13:59.43 h:mm:ss.ms (with 0:30 rest between sets)

https://www.instagram.com/p/CTsLm8gpJoX/

Sunday 9/12/2021
10:21 am - Home

Sunday I completed a Workout (2B) as follows:

SSB 16" Box Squats 5-115, 5-155, 5-205, 2 sets of 6 @ 235

Band Leg Curls 3 sets of 13 w/ Purple Band (35-85 lbs.)

Bulgarian KB Squats 2 sets of 6 w/ 35 lb Kettlebell

Lat Pulldowns 3 sets of 8 @ 180

Bodyweight: 219.0 Pounds (Down 4.4 pounds from 223.4 on 7/13)

Workout Duration: 0:32:24.83 h:mm:ss.ms (with 0:30 rest between sets)

Two very good workouts. My chest is feeling good. The bench on Saturday was a lot of volume but it felt good…and I got a good pump from it. My tris also got some great additional work from the pushups and JM Presses.

1 Like