MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Friday, March 6, 2009
Weight: 151-152 lbs
Phase II - Week 4 (Week 8 overall)
WORKOUT D: UPPER BODY
Weight x Reps
A - SPEED BENCH 5x3, then 1 RM test
4 sets: 105 x 3 (speed bench)
1 set: 115 x 3 (speed bench)
165 x 3 (heavy warmup for 1RM test)
185 x 1 (+10 over packing day)
205 x 1 (+30 over packing day)
215 x failed--not very close
B1 - CLOSE GRIP BENCH 2x5
145 x 5
155 x 5
B2 - CHEST SUPPORTED ROW 2x5
90 x 5
95 x 5
C1 - INVERTED ROW 3x10 (feet elevated)
C2 - SCAPULAR PUSHUP 3x15
Notes:
So, I did this workout fasted because I was getting bloodwork done for a routine cholesterol/glucose screen thing that they made available for free to us at work. So, why not. They have these little analyzers that can give results in like 5 minutes or so. So after drawing blood, they do some other tests like blood pressure and bodyfat and BMI while waiting the 5 minutes.
I already know the bodyfat thing is not accurate at all since it's a little handheld bioelectrical impedance thing, but my number came back 7.7%. They actually have a "recommended body fat levels" box that says Men 20-39 should have 8-20% body fat. So, according to their test, my bodyfat is too low, so the nurse wonders if I eat enough fat (because, obviously, eating fat makes the body fat). I explain that I eat lots of fat, lots of protein, lots of carbs lots of fiber, but generally eat very clean--lots of meat, fish, fruits, vegetables, nuts etc... Then, the blood tests come back, and I've got high cholesterol. So, now she's telling me that I eat too much fat. Eh. Cholesterol--all it's good for is selling people drugs.
The number I'm actually concerned about is my fasting glucose has gone from 82 -> 101. Not sure how accurate their tests are, but this doesn't sound good to me, and came as a complete surprise. I rarely eat processed carbs (naturally averse to sugar), but I'll eat a decent share of brown rice, white rice, oatmeal and potatoes, although definitely far fewer carbs than I did the last time my glucose was checked. So I'm confused how this number went up.
Onto the workout: Sweet. Two months of Maximum Strength done, and I've gained 30 lbs on my bench press. And yet, I'm still too shy? overconfident? stupid? boneheaded? to ask for a spot on the bench, so I failed the 215 and rolled it onto my thighs and then onto the floor.
I kinda wanted to test my 3RM chins too, but I decided to do the rest of the workout instead.
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