Thanks, Steel, I appreciate both comments...
Hey look! A workout!
Maximum Strength, by Eric Cressey
Phase 1: Foundation
Week 1 (High) Day 1 (Lower Body)
Warmup:
Foam Rolling/Tennis Ball (at home)
Dynamic Warmup #2
A: Squat: 6x5
105# (to bench)
105#
125#
125#
135#
135#
B: Speed Deadlift: 8x2 @ 55% 1RM (95#)
C: Walking DB Lunge: 4x8 @ 35e
D1: Reverse Crunch: 3x12 (w 5# DB as counterweight)
D2: Prone Bridge (1 Leg): 3x30 seconds
A: Squats: These were supposed to be box squats, but when I got to the gym they were using my "box" (which is a rubbermaid tub) to catch water from a leaky ceiling pipe!
So I tried a set using the bench, but it was really high. Basically I just focused on using my glutes and hamstrings and figured a regular squat was better than using the bench. I did spend quite a while last night watching videos of box squats, and I'm sure I was doing them incorrectly. I'll have to redo my 1 RM test next time I have a box. Also, this was supposed to be 5x4, but I didn't pay attention!
B: Speed Deadlifts: These were interesting. I wasn't sure why I was doing these at such a low weight, but after re-reading that section in the book it made more sense. They also ended up feeling a little harder than I expected. Didn't really rest between sets though, except to mark my log.
C: Walking Lunge: Thought I just might throw up at the end of the last three sets, so I must have picked the right weight! I focused on really long strides and getting my rear knee down to the floor. Ooh, my butt is gonna be sore tomorrow!
D1: Reverse Crunch: After reading the description in the book, these were much more effective than I've previously experienced. I actually worked the lower abs! Who knew?!
D2: Prone Bridge: I did this on one leg b/c I knew that I could do more than 30s on a regular plank. It was hard enough, lol!
All in all, I really enjoyed this workout! I think there is torture to come, because this is just the Foundation phase, but it's nice to have some different goals and a different format to work with. I'm excited to see what happens!
Planning today to start eating at maintenance (guessing this to be about 1600 on lifting days and 1400 on other days, but it's just a guess.) I'm expecting to end up around 125-126# after regaining water weight, more food in my body, etc.