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DamienK · 01-29-2009, 11:03 PM

Maximum Strength Phase 4
Workout C - Lower Body

Thursday 1/29/2009

I would typically do this on Friday but I have to be at work extra early and that messes with my gym time!

Warmup #2 and some foam rollin' and I remembered to bring another tennis ball!! Of course I left the stupid thing in the warm-up area (again) and I'm sure it will be gone by the time I go back. Not that I have any problem with others using it but why can't they just put it back when they're done?

I probably should figure out a better way to do this. I don't carry it around with me because I've got my notebook, water and my "fuel" (which after reading some of Alan Aragon's work might not be any more effective than drinking apple juice while you train)! And let me tell you how awkward I would look walking around with a tennis ball in my the pocket of my shorts!

Box Squat - 8x2 @55%

8x2 x 155

1x2 x 275 (felt good)
1x2 x 295 (NEW PR!)

So I set a new PR today but I wasn't that thrilled because it seemed much harder than it should have. I know it was 2 reps but the second one almost didn't happen. I figured I'd get 295 easy but that was not the case. Maybe it's just because the 2nd rep was ugly that I'm concerned but I don't think I could get more than 305 on a 1RM which would be a bit short of my goal.

So now I wonder if this bench is low enough? Seems like it is. Maybe I'll ask the guy doing upright rows in the smith machine next to me to take a video for me?

Natural Glute-Ham Raise
60 seconds rest between reps

3x5 x BW

Yes these are still terrible but I was able so slow down the velocity of which I came hurling to the floor with. I'd like to see somebody that can do these without having to catch themselves with their hands! That would be one BAMF!!

Dumbbell Forward Lunge
60 seconds rest between sets

3x5 x 65e /side

These aren't too bad and they really work! At least I see muscle trying to do its thing!

Alternating Sets

Single-Leg Squat to Box (Pistols)
60 seconds rest between sets

3x10 /side

I'm telling you, there really are exercises that make bulgarian split squats seem just "bad" instead of "revolting". For me, this is one of them. I can do them and I feel cool because of it but after squats, ghr's and lunges these are just plain mean! My technique still needs to improve. To quote Cressey "This contact should be a "tap and go" not a "thud and push". Yeah, it's still a THUD for me!

Bar Rollout: Knees on Four-Inch Box
60 seconds rest between sets

3x12 x bar or bodyweight or whatever

Oh yeah, these totally mashed my upper abz dude, I was like totally totalled. Then I went and did lower abz and side abz, middle abz and back abz. I'm gonna be totally shredded dude

______

So it has come to my understanding that Cressey researched other lesser known methods of pre-civilized torture when devising Maximum Strength Phase 2 workout A and Phase 4 workout C. Combining the likes of glute-ham raises with pistols, lunges, step-ups and front squat clusters meant imminent doom to the unfortunate wrongdoer back in those times.

"You, have done much wrong and now will suffer these workouts until you, with your last ounce of strength and stamina will gladly step outside and lay down in front of of the charging horse-drawn carriages!"

01-29-2009, 11:03 PM	#16 (permalink)
DamienK Senior Member Join Date: Jan 2009 Posts: 228	Maximum Strength Phase 4 Workout C - Lower Body Thursday 1/29/2009 I would typically do this on Friday but I have to be at work extra early and that messes with my gym time! Warmup #2 and some foam rollin' and I remembered to bring another tennis ball!! Of course I left the stupid thing in the warm-up area (again) and I'm sure it will be gone by the time I go back. Not that I have any problem with others using it but why can't they just put it back when they're done? I probably should figure out a better way to do this. I don't carry it around with me because I've got my notebook, water and my "fuel" (which after reading some of Alan Aragon's work might not be any more effective than drinking apple juice while you train)! And let me tell you how awkward I would look walking around with a tennis ball in my the pocket of my shorts! Box Squat - 8x2 @55% 8x2 x 155 1x2 x 275 (felt good) 1x2 x 295 (NEW PR!) So I set a new PR today but I wasn't that thrilled because it seemed much harder than it should have. I know it was 2 reps but the second one almost didn't happen. I figured I'd get 295 easy but that was not the case. Maybe it's just because the 2nd rep was ugly that I'm concerned but I don't think I could get more than 305 on a 1RM which would be a bit short of my goal. So now I wonder if this bench is low enough? Seems like it is. Maybe I'll ask the guy doing upright rows in the smith machine next to me to take a video for me? Natural Glute-Ham Raise 60 seconds rest between reps 3x5 x BW Yes these are still terrible but I was able so slow down the velocity of which I came hurling to the floor with. I'd like to see somebody that can do these without having to catch themselves with their hands! That would be one BAMF!! Dumbbell Forward Lunge 60 seconds rest between sets 3x5 x 65e /side These aren't too bad and they really work! At least I see muscle trying to do its thing! *Alternating Sets* Single-Leg Squat to Box (Pistols) 60 seconds rest between sets 3x10 /side I'm telling you, there really are exercises that make bulgarian split squats seem just "bad" instead of "revolting". For me, this is one of them. I can do them and I feel cool because of it but after squats, ghr's and lunges these are just plain mean! My technique still needs to improve. To quote Cressey "This contact should be a "tap and go" not a "thud and push". Yeah, it's still a THUD for me! Bar Rollout: Knees on Four-Inch Box 60 seconds rest between sets 3x12 x bar or bodyweight or whatever Oh yeah, these totally mashed my upper abz dude, I was like totally totalled. Then I went and did lower abz and side abz, middle abz and back abz. I'm gonna be totally shredded dude ______ So it has come to my understanding that Cressey researched other lesser known methods of pre-civilized torture when devising Maximum Strength Phase 2 workout A and Phase 4 workout C. Combining the likes of glute-ham raises with pistols, lunges, step-ups and front squat clusters meant imminent doom to the unfortunate wrongdoer back in those times. "You, have done much wrong and now will suffer these workouts until you, with your last ounce of strength and stamina will gladly step outside and lay down in front of of the charging horse-drawn carriages!"