Well, I flew through EC's training manual in a few hours and am really excited about getting started. I found I am a very static athlete so I will be concentrating on getting more "Springy". I will start Monday, and will post the results of the test he gave later today. I have till the end of October before I have to start my late off-season in till then I will do general off-season work. I’m going to start with Phase 1 directly from the book (with a few modifications because of equipment problems) then after phase 1 and I get a feel for the program and what I need most work on I will change Phase 2 up to fit me better.
Some Stats as of right now (August 13)
Age: 15
Weight: 198
Height: 6 foot
Max Raw bench: 235 (this is old I am pretty sure I can do a lot more now)
Max Raw deadlift: 425
Max Raw squat: 350 (this is old I am pretty sure I can do a lot more now)
Max Equipped bench: 315
Max equipped squat: 415 (smoke show definitely could have done more, but I didn’t have a good spotting crew so I decided not to risk it and stop)
Hey man, good luck with EC's program. I'm just about to do workout 4, but I have 24 weeks until late off season so I'm doing the spring proficient workouts now and then I'll do the static proficient workouts after these phases are done, so I'll definitely be keepin on eye on your log. Good luck!
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Hey man, good luck with EC's program. I'm just about to do workout 4, but I have 24 weeks until late off season so I'm doing the spring proficient workouts now and then I'll do the static proficient workouts after these phases are done, so I'll definitely be keepin on eye on your log. Good luck!
Finally get to start my workout program
I was resting up for my bike ride that was yesterday I biked 100 KM. I averaged 17 mph
Today
Upper Body- Maximal Strength/RFD emphasis
A) Power Skipping 4x25 yards
B) High Box Jump 1x8 @ 21 inches 1x8@ 24 inches 1x8@ 28 inches PR
C) 45 Degree Incline Press 185x3 PR Was going good till last rep then I was struggling and went to use leg drive and my butt came up so I dropped the weight 175x3 175x3 PR
D1) Neutral Grip DB Bench Press 65x8 75x8 75x8 PR
D2) Chest Suported Row- Pronated Grip 155x8 155x8 165x8 165x8 PR
E1) One-Arm Face Pull #3x12 #3x12 #3x12
E2) Supine 1-Arm DB Protraction 45x15 45x15 45x15 Just went through the motion. It was weird
F) Full contact Twist Barx8 bar+35x8 bar+35x8 PR
Great Workout. I did upper body first because my legs are not 100% from yesterday
I have a couple of questions though
Are the DB presses and Rows suppose to be supersetted?
What about the face pulls and protractions?
Also I don’t have anything to do the Face pulls with so I used bands. Is there anything I can substitute in for face pulls or is doing them with the bands fine?
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Weight: 197 lbs (I am light because of the bike ride yesterday
Sleep: 10.5 hrs (11:00 PM-9:30 AM). I took me about 10-15 minutes to fall asleep. Slept like a baby it was great I was energized when I woke up then I was kind of tired about 3-4 hours after I woke up. Then I got lazy and sat around being tired. Around 5, I worked out and felt very energized. I was still pretty sleepy throughout the day
Well my legs were still a little sore. So I spent some extra time on the foam roller and warming up. Other then that things went well
Tuesday Lower Body- Maximal Strength/RFD emphasis
A)Reflexive Ankle Jump 4x30
B)Altitude Landing- Squat stance 5x8@ 24 inches
C)Deadlift 365x3 385x3 PR 365x3
D)DB bulgarian split squat 65’s(in each hand)x8 for each leg for 3 sets
E1)stabilty ball leg curl 3x8
E2) Reverse Crunch 3x12
F)Side Bridge 3x30s/side
A couple more questions
Are there any way to make stabilty ball leg curls harder?
What about recerse crunches?
To make the stability ball leg curls harder, try doing them 1 leg at a time.
Reverse crunches can be weighted by holding a medicine ball or dumbbell between your feet.
Weight: 200 lbs (Got back the water weight I lost from the ride)
Sleep: 8 hrs (11:00 PM-7:00 AM). Falling asleep sucked. It took forever, and the temperature of the room was very bad. I slept very light all night. I did have good energy throughout the day which was good
Meal 2:
Pizza Bagel things
Calories 2192 Fat 91 Grams Carbs 258 Protein 83 gram
Meal 3:
Ham cheese and salami sandwich
Fish oil and multi
Calories 1611 Fat 98 grams Carbs 70 grams Protein 108 grams
During workout (Meal 4)
2 cups orange juice
2 scoops protein powder
Calories 448 Fat 0 grams Carbs 67 Grams Protein 47 grams
Post workout (meal 5)
Protein Shake
Apple
Orange Juice
Calories 422 Fat 1 gram Carbs 59 grams Protein 48 grams
Meal 6
Protein Shake
( 1cup oats (I usually put 2 but I ran out) 4 tablespoons honey, 2 scoops casein, 4 tablespoons peanut butter, 2 tablespoons olive oil, 2 cups milk, add water and chocolate nesquick powder till desired texture/taste)
Finally get to start my workout program
I was resting up for my bike ride that was yesterday I biked 100 KM. I averaged 17 mph
Today
Upper Body- Maximal Strength/RFD emphasis
A) Power Skipping 4x25 yards
B) High Box Jump 1x8 @ 21 inches 1x8@ 24 inches 1x8@ 28 inches PR
C) 45 Degree Incline Press 185x3 PR Was going good till last rep then I was struggling and went to use leg drive and my butt came up so I dropped the weight 175x3 175x3 PR
D1) Neutral Grip DB Bench Press 65x8 75x8 75x8 PR
D2) Chest Suported Row- Pronated Grip 155x8 155x8 165x8 165x8 PR
E1) One-Arm Face Pull #3x12 #3x12 #3x12
E2) Supine 1-Arm DB Protraction 45x15 45x15 45x15 Just went through the motion. It was weird
F) Full contact Twist Barx8 bar+35x8 bar+35x8 PR
Great Workout. I did upper body first because my legs are not 100% from yesterday
I have a couple of questions though
Are the DB presses and Rows suppose to be supersetted?
What about the face pulls and protractions?
Also I don’t have anything to do the Face pulls with so I used bands. Is there anything I can substitute in for face pulls or is doing them with the bands fine?
The D1 and D2 and E1 and E2 designations indicate a superset. Bands are fine for the face pulls.
Well my legs were still a little sore. So I spent some extra time on the foam roller and warming up. Other then that things went well
Tuesday Lower Body- Maximal Strength/RFD emphasis
A)Reflexive Ankle Jump 4x30
B)Altitude Landing- Squat stance 5x8@ 24 inches
C)Deadlift 365x3 385x3 PR 365x3
D)DB bulgarian split squat 65’s(in each hand)x8 for each leg for 3 sets
E1)stabilty ball leg curl 3x8
E2) Reverse Crunch 3x12
F)Side Bridge 3x30s/side
A couple more questions
Are there any way to make stabilty ball leg curls harder?
What about recerse crunches?
Do a natural glute-ham raise. There are 800 different ways to rig this up.
Reverse crunches can be made tougher by making the weight overhead lighter. I'd be willing to bet that you're doing these incorrectly (too much hip flexor recruitment).
Do a natural glute-ham raise. There are 800 different ways to rig this up.
Reverse crunches can be made tougher by making the weight overhead lighter. I'd be willing to bet that you're doing these incorrectly (too much hip flexor recruitment).
Okay. I can't do natural GHR's unassisted, but I can do GHR's on a GHR machine unassisted. Is this normal?
I’ll take a vid of the reverse crunches tomorrow.
Quote:
Originally Posted by Eric Cressey
The D1 and D2 and E1 and E2 designations indicate a superset. Bands are fine for the face pulls.
Those are some big numbers, keep going like that and you'll be smashing all the records at your comp!
my contest got cancled
and the workouts take like 1.5 hours. The upper body days take a little less then 1.5 hours and the lowerbody days take about 1.5 hours maybe a little more
Just so you know, these are all in line with programming I do with clients who have one-hour sessions booked. Ideally, the rolling is done on their own before we start, and the dynamic flexibility shouldn't take more than five minutes. The lifting takes about an hour on the dot.
If you're going longer, it's probably because a) you're still learning the exercises, b) you're in a home gym that requires a lot more set-up time, c) you're reading the program incorrectly (i.e., not doing supersets when you should be), or d) you're just dragging your heels.
Just so you know, these are all in line with programming I do with clients who have one-hour sessions booked. Ideally, the rolling is done on their own before we start, and the dynamic flexibility shouldn't take more than five minutes. The lifting takes about an hour on the dot.
If you're going longer, it's probably because a) you're still learning the exercises, b) you're in a home gym that requires a lot more set-up time, c) you're reading the program incorrectly (i.e., not doing supersets when you should be), or d) you're just dragging your heels.
a and b apply to me I think next week the workouts will be shorter. I was still searching for weights and figuring things out.
Just so you know, these are all in line with programming I do with clients who have one-hour sessions booked. Ideally, the rolling is done on their own before we start, and the dynamic flexibility shouldn't take more than five minutes. The lifting takes about an hour on the dot.
If you're going longer, it's probably because a) you're still learning the exercises, b) you're in a home gym that requires a lot more set-up time, c) you're reading the program incorrectly (i.e., not doing supersets when you should be), or d) you're just dragging your heels.
Yea, the first few workouts were a bit longer as I was trying to find out what weights to use. Good to know that I'm working at a good clip. The rolling, warmup and lifting take me about 1hr 15 min on average, more if I need to roll some more.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
EC on my very high voulme days. When i knew exactly what was going to be on the bar and had everything set up. i preformed 25 sets in an hour so I think it is just getting use to the exersizes. How I can go through them with minimal moving around witht eh equipment (clutered home gym). Hopfully next week ill gewt the workouts in under an hour.
Friday: Lower Body- Strength-Speed, Rep Emphasis
A)Single Leg lateral Box Jump 1x8@ 19 inches 3x8 @ 17 inches
B)Altitude Landing-Split stance 4x8/side @ 24 inches
C)Box Squat Vs. Chains 135+30 lbs in chains for 8 sets of 2
D)Rack Pull from Mid-Shin 365x5 295x5 295x5
E)Barbel Reverse Lunge Front Squat Grip 45x6 95x5 45x6
F)Elevated Split Squat Iso hold 3x35s
G) Side Bridge 3x30s/side
Workout didn’t go to well
The squats were a little slower then normal
I can’t rack pull for reps and it messed with me.
I have three choices for the rack pull
1) go down to singles
2) Go down to triples
3) Stay with 5 reps keep weight lighter and work on form (my Deadlift form falls apart with heavier weights)
What do you think I should do?
Another question and the Altitude Landing-Split stance are you suppose to land in like a lunge position or how are you suppose to land?
Workout went great today
Saturday: Upper Body- Strength-Speed, Rep Emphasis
A)Speed Bench 135x2 for 8 sets
B1)Neutral Grip One-Arm DB Push Press 65x5/side for 4 sets PR
B2)Close Grip Chin-Up Bwx5 bw+20x5 for 3 sets
C1)Push-up Iso Hold off 4" step 3x35s
C2)Elbow Supported External Rotation 15x12/side for 3 sets
Everything went great. I felt strong and fast. I was very very happy with the DB push press. My shoulders are one of my weak points and they are getting much stronger.
Workout went great today
Saturday: Upper Body- Strength-Speed, Rep Emphasis
A)Speed Bench 135x2 for 8 sets
B1)Neutral Grip One-Arm DB Push Press 65x5/side for 4 sets PR
B2)Close Grip Chin-Up Bwx5 bw+20x5 for 3 sets
C1)Push-up Iso Hold off 4" step 3x35s
C2)Elbow Supported External Rotation 15x12/side for 3 sets
Everything went great. I felt strong and fast. I was very very happy with the DB push press. My shoulders are one of my weak points and they are getting much stronger.
Nice work, I can appreciate how impressive those PP's are!
__________________
Our doubts are traitors,
And make us lose the good we oft might win
By fearing to attempt.
bigDman’s Ultimate Off-season Training Log
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