Jake's Training Log

[jakemcmillan]

Hey what's up everybody, this is my third training log and the first time I'm putting my own program together. This new program is all about Greasing the Groove. I know many of you have put this method to good use for pull-ups, but now I'm incorporating it into two of my major lifts. For the bench press I'll be doing 10 heavy sets(4 or 5 reps) within about 45mins using 70% to 80% of my 1RM. I'll do this 3-4x per week. For the squat, the volume won't be as much. I'll use about 70% to 75% of my 1RM and do 10x3. I will do this 3x per week. I may increase volume later on.

Meanwhile, I may incorporate a Texas Method for the Press and Rows(unable to do Powercleans right now because I lack the right stuff in my gym.) I'm also trying to build a rock-solid core with dragon flags and with a sledgehammer. One last thing, not too sure what I'll do with deadlifts yet but this is what I'm thinking: In the book Rock, Iron, Steel, Steve Justa recommends daily lifting for grooving and improving one lift. On Monday, I would perform 3 singles with 70% of 1RM, then add two singles each day until I'm performing 15 singles on Sunday. Then on Monday, I add 10-20 pounds and start again. At the end of four weeks, I retest my one-rep max and re-calculate my 70% working weight. Then restart. Simple. Thanks "H" for introducing me to this program!
PS I want to compete in powerlifting this fall, that's why I'm training hard.

[jakemcmillan]

Training this past week:

Have done three session of GTG for bench press and it has gone up 10 lbs. It's amazing to me since I haven't been able to move up weight for months.

Bench Press: 10x5 165lbs. Nice and light(Less than 70% of 1RM)

Rows: 3x5 135lbs. Also light

Press: 100lbs 3x5

Dragon Flags: 10x3

Squat: 10x3 245lbs (Less than 70% of 1RM)

[jakemcmillan]

Tuesday, August 18

Bench Press: 175lbs 7x5 Had to stop because I strained my shoulder earlier today.

BOR: 155lbs 5x5

Pull-ups: 10,8,7 Still trying to get back to the numbers I had before I went on vacation for a month.

[tassietaekwon]

Hey Jake,

It's good to hear that so far it's going well.
That's a hell of alot of volume! Will be interested to see how it goes as the weeks go on.

Just to let you know that the link in your sig. isn't right, it links to the main training logs page?

Anyway good luck with the program, I'll drop in now and again and see how it's going!

[jakemcmillan]

Thanks TT, I fixed the link in my sig..I think. Anyway thanks for checking it out because this stuff is totally new to me.

[jakemcmillan]

Thursday, August 20

So I've been really sore this week, probably the worst DOMS I've ever had in my legs. I didn't really take that into consideration for my first week on GTG. Things will be better next week when I'm used to it.

Bench Press: 175lbs 5x5 I had planned to do all 10 sets today, but like I said, major DOMS.

OHP: 115lbs 3x5 Starting a texas method for the Press next week.

Dragon Flags: 8,8,8 Not going to failure with these.

I didn't mention this before, but this week is more of an experimental week. That's why things may seem weird, but I have everything set for next Monday.

[DJJ]

You're progressing pretty fast! I must say that I'm sceptical about self-made programs, but you seem to be doing pretty well. Interesting.

[jakemcmillan]

Tuesday, August 25

I trained last weekend, but didn't put it in the log because I hurt my back. I did finish 10 sets of squats, but I shouldn't have, and it hurt to walk after. Things are much better after two days rest. Anyway, it's just a minor setback.

Bench Press: 175lbs 10x3 Decided to only do three reps from now on. I think it suits my needs better. Needless to say, it was too easy. Probably 185lbs next time.

BOR: 135lbs 3x3 Planned to start texas method, but back hurts so I kept it light.

No deadlifts.

Pull-ups: Did them throughout my workout...GTG style.

@DJJ: Thanks for checking my training log out! I'm pretty skeptical about this as well, but you need to experiment sometimes right?

[jakemcmillan]

Thursday, August 27

Back still not completely healed so didn't train yesterday. I did some cardio work(running) with a soccer team yesterday, and I'm really sore in my legs. It went like this: 2x800m, 4x400m, 8x200m...and so on. It ended up being just over 6km total. Really tough, I need to get back in shape.

Bench Press: 185 11x3

Press: 115 3x3

Dragon Flags: 8,8,8,

Pull-ups GTG

Overall good workout. I've started the Texas Method for my Rows and Press, then realized that it probably isn't a good idea doing a 1RM with Rows. I'll have to do a 5RM or something for them on friday. Also, I feel my bench press getting way stronger. I struggled with 185 for a 3x3 before the start of this program!

[tassietaekwon]

Hey jake,

Man I know back problems can be tough. I'm all for pushing through pain, but in the case of back-pain, not so much.
I've actually had almost three weeks off now, because of lower back pain. No weights. No judo. No jogging. It's starting to drive me mad.

Just wondering if you had given any thought to how you plan to deload-
Using a similar method to SL, as in, only once you have failed a lift?
Or will you do wave loading or something similar?

[jakemcmillan]

Hey, TT

I didn't realize your back pain was that bad! I remember hurting myself like that last year. Couldn't lift for weeks either.

No I actually haven't given much thought on how to de-load. I just expected that I would slowly increase weight as I got stronger and try to never fail. I'll have to re-test my 1RM periodically I think. So how does wave loading work? I remember reading about it, but it wasn't very clear to me.
Thanks!

[tassietaekwon]

My back is slowly getting better, I went for a long power-walk today, and stopped in a park and did a few chin ups. It's amazing how rusty I'm feeling after only 3-ish weeks off.

The idea of wave loading is something like- 3 steps forward, 1 step back.
Or similar, you could do 4 forward 1 back, I suppose. Or if you are hitting plateaus, then 3 forward 2 back or 4 forward 3 back for a while.
I know it seems like a lot of de-loading, but it ensures better recovery, less injuries and more constant (albeit slow) progress. I think it would be probably the best way to go with something as intense as GTG. I think it's what Pavel recommends in PTP.

While you are still making considerable, constant gains I wouldn't personally worry about it too much. Just keep doing what you're doing while it's still working. But once progress starts to slow down a bit it would be worth considering.

All this talk of training!...I'm thinking about going back into the gym this week, probably do some sort of BW circuit to get things moving again, see how I feel.
Wish me luck!

[jakemcmillan]

Saturday, August 29
Writing this one day later because I forgot to log it yesterday.

Bench Press: 185lbs 6x3
Didn't finish all ten because I was very fatigued from the night before. I'll make up for it with 4 bench GTG sessions this week.

Barbell Rows: 155 5RM

Pull-ups GTG
I can now do about 15 pull-ups as opposed to 10/11 when I first started GTG.

@TT: Thanks for explaining! I'll definitely consider that type of deloading when it gets tough. And good luck with the gym!

[jakemcmillan]

Monday, August 31
Not a good day. Back still hurt when trying to squat. So did deadlift, but not as much so I finished all of my sets. I'm becoming increasingly frustrated...I just wanna freakin squat!!

So, tomorrow I'm going out to buy a belt and a knee brace because I lost it. Hopefully the belt will relieve some pain. Also, I'm going to go to physio. And when I reviewed the video of my deadlift, I noticed that my lower back rounded as I lowered the bar on the ground. Tight hips? Probably. All my vacationing(frequently >sitting< in a car) probably led to this because it didn't happen before. Maybe it causes some of my back pain too. Time for magnificent mobility!

All I'm worried about right now is getting my squat and deadlift up to the numbers they were before.. by the end of September. Unfortunately for me it may take that long because of injuries/time off/lack of flexibility. I'll still apply GTG, but using lighter weights.

Deadlift: 275lbs 3x1 Easy, but some back pain.

Pull-ups: GTG

[jakemcmillan]

Tuesday, September 2

Bench Press: 190lbs 10x3

Press: 115lbs 5x5

Deadlift: 275lbs 5x1

Pull-ups: GTG

Back felt ok, did a whole bunch of stretching and mobility work(Magnificent Mobility) .