JP Fitness Forums - View Single Post - What happens when a scrawny nerd starts lifting heavy?

dislyxec · 02-22-2009, 05:01 PM

MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)

Sunday, Feb 22, 2009
Weight: 150-151 lbs

(I copied Mahler's format mostly, hope he doesn't mind

)

Phase II - Week 3 (Week 7 overall)
WORKOUT A: LOWER BODY

Weight x Reps

A - FRONT SQUAT (4x1) x 6 (done in clusters of mini-sets)
185 x 4 (10 sec. between mini-sets)
195 x 4 (10 sec. between mini-sets)
195 x 4 (10 sec. between mini-sets)
200 x 4 (10 sec. between mini-sets)
200 x 4 (10 sec. between mini-sets)
205 x 4 (10 sec. between mini-sets)

B - DUMBBELL STEP-UP 4x8
60 x 8(each leg) (30 each hand)
60 x 8(each leg) (30 each hand)
60 x 8(each leg) (30 each hand)
60 x 8(each leg) (30 each hand)

C1 - BARBELL ROLLOUT 3x10
65 x 10
65 x 10
wheel x 10

C2 - NATURAL GLUTE-HAM RAISE 3x8
BW x 8
BW x 8
BW x 8

D - SINGLE-LEG SQUAT TO BOX 2x10
BW x 10 (each leg) to middle of decline bench
BW+5# counterweight x 10 (each leg) to slightly lower than middle of decline bench

Notes:
I think I spent half an hour foam rolling today. It's just too easy to zone out and go back and forth while watching the basketball game on TV.

I tried to practice the crossover grip but with just the bar, it hurts my shoulders and I feel incredibly instable. So, back to clean grip it is, despite the wrist pain. The good news is that left wrist had almost no discomfort and right wrist is feeling better. The better news is next week has no front squats

.

Started the DB step-ups with 30 in each hand telling myself I'd increase the weight on subsequent sets. After one set, I remembered how hard they were.

Tried the barbell rollout with an actual barbell for the first time this week (had been doing ab wheel rollouts, prior). I feel it more in the arms though instead of the abs with that variation. So I switched back to ab wheel for the last set.

I still suck at the glute-ham raise. I'm guessing I lower myself to about 80 or 75 degrees (from the ground) before dropping to the floor and doing a kneeling explosive push-up. Despite that, I can still feel the hamstrings complaining.

Pistols! My balance is still not there. Doing a lot of "thud and push". The counterweight helps me get a little lower and gives me more of a "tap and go" control. I thought I'd just mix that in and hope it doesn't hurt.

02-22-2009, 05:01 PM	#3 (permalink)
dislyxec Senior Member Join Date: Feb 2009 Location: Redmond, WA Posts: 101	MAXIMUM STRENGTH By Eric Cressey (following the program with about 95% fidelity) Sunday, Feb 22, 2009 Weight: 150-151 lbs (I copied Mahler's format mostly, hope he doesn't mind) Phase II - Week 3 (Week 7 overall) WORKOUT A: LOWER BODY Weight x Reps A - FRONT SQUAT (4x1) x 6 (done in clusters of mini-sets) 185 x 4 (10 sec. between mini-sets) 195 x 4 (10 sec. between mini-sets) 195 x 4 (10 sec. between mini-sets) 200 x 4 (10 sec. between mini-sets) 200 x 4 (10 sec. between mini-sets) 205 x 4 (10 sec. between mini-sets) B - DUMBBELL STEP-UP 4x8 60 x 8(each leg) (30 each hand) 60 x 8(each leg) (30 each hand) 60 x 8(each leg) (30 each hand) 60 x 8(each leg) (30 each hand) C1 - BARBELL ROLLOUT 3x10 65 x 10 65 x 10 wheel x 10 C2 - NATURAL GLUTE-HAM RAISE 3x8 BW x 8 BW x 8 BW x 8 D - SINGLE-LEG SQUAT TO BOX 2x10 BW x 10 (each leg) to middle of decline bench BW+5# counterweight x 10 (each leg) to slightly lower than middle of decline bench Notes: I think I spent half an hour foam rolling today. It's just too easy to zone out and go back and forth while watching the basketball game on TV. I tried to practice the crossover grip but with just the bar, it hurts my shoulders and I feel incredibly instable. So, back to clean grip it is, despite the wrist pain. The good news is that left wrist had almost no discomfort and right wrist is feeling better. The better news is next week has no front squats . Started the DB step-ups with 30 in each hand telling myself I'd increase the weight on subsequent sets. After one set, I remembered how hard they were. Tried the barbell rollout with an actual barbell for the first time this week (had been doing ab wheel rollouts, prior). I feel it more in the arms though instead of the abs with that variation. So I switched back to ab wheel for the last set. I still suck at the glute-ham raise. I'm guessing I lower myself to about 80 or 75 degrees (from the ground) before dropping to the floor and doing a kneeling explosive push-up. Despite that, I can still feel the hamstrings complaining. Pistols! My balance is still not there. Doing a lot of "thud and push". The counterweight helps me get a little lower and gives me more of a "tap and go" control. I thought I'd just mix that in and hope it doesn't hurt.