Since I don't have a spotter I am a bit worried about the squats. For bench I don't mind asking for a spot. But few people kow how to properly spot a squat. It may not be much of an issue as I get into the routine but on the heaviest days should I lower the weight and stick to my guns or should I dare wonder near a smith machine.
We have a fixed bar power rack in my gym and although the dropping of a wieght would not kill me it would definately be painful due to how low it is.
Just to confirm: you do not have access to a free-weight power rack?
If you've read the book, would you mind heading over to Amazon.com and posting a review? It can be good, bad, apathetic - you name it; please don't think I'm trying to persuade you in any way. The feedback would be good for me, and more importantly, for potential future customers. No pressure at all, of course.
...If you've read the book, would you mind heading over to Amazon.com and posting a review? ...
Done! I plan on buying Magnificent Mobility printed book and DVD next month. If you and Mike Robertson ever offer that product through Amazon, I will be sure to review it as well.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Just to confirm: you do not have access to a free-weight power rack?
The only rack we have has fixed bars just below knee level. It is not a true power rack that I can adust. So for box squats I am no where close to having the ability to have safeties if I fail without the bar coming down almost all the way to the bench.
I stuck with 225 as I got started today and will be able to go up for sure but am worried about pushing it too far without some safety measure.
__________________
Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
I like doing bodyweight exercises. I always have my gym with me . I am not doing any right now except for ones within Maximum Strength.
I have been slowly working on one arm chin-ups/pull-ups/push-ups since the beginning of the year. I am not looking to do multiple sets with multiple reps. Just a few with each arm. I like the balance that it requires. However, I have heard how these are stressful for shoulders. What is your opinion on these one arm variations?
If you've read the book, would you mind heading over to Amazon.com and posting a review? It can be good, bad, apathetic - you name it; please don't think I'm trying to persuade you in any way. The feedback would be good for me, and more importantly, for potential future customers. No pressure at all, of course.
Thanks!
I hope you don't mind that I posted this on the StrongLifts.com forum. A lot of the people there have read Maximum Strength.
I have progressed into phase three, and just started into the 2nd week of it......it's my favorite phase so far and I enjoy every workout. But I have a question about the DB Suitcase Deadlift
Eric or anybody else that might know, for the sets/reps, is it 3x10 (Each side) or just 3x10 like it says? Thanks!
I have progressed into phase three, and just started into the 2nd week of it......it's my favorite phase so far and I enjoy every workout. But I have a question about the DB Suitcase Deadlift
Eric or anybody else that might know, for the sets/reps, is it 3x10 (Each side) or just 3x10 like it says? Thanks!
That's a good question. Since it is for lower body, I would not think that you need to do the sets and reps per side. You are using a single dumbbell to promote stabilization. I would guess that we should at least switch arms for each set which would even out over the 4 weeks. That would promote similar stabilization on both sides.
The lowest pins in my gym ar about 3 inches above my knees. SHold I do my rack pulls off of that as I did today? There is a smith machine but... well......
__________________
Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
The lowest pins in my gym ar about 3 inches above my knees. SHold I do my rack pulls off of that as I did today?
Generally I do rack pulls at just above the knee and at just below the knee. If you want to go below the knee - find something to step on. Aerobic steps won't do - you've got yourself and a huge barbell on top of them and it's not exactly safe. What I do is just pot a couple of plates on the floor and step on them. You can adjust any height you want that way.
Thanks. I will put a plate on the floor. Not sure I am comfortable with more than one for fear they may slip. Have you done it with more than one plate?
__________________
Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
Yes. 2x45lbs. Just make sure you pick the right kind. I used something like this one http://bodybuilderfitness.com/librar...ght_plates.JPG
(just the first bumper plate on Google). Rubber coating acts against slipping. Always trust your gut, though - if it feels unsafe, then don't do it.
Thanks, Yeah we don't have bumper plates.Just iron
__________________
Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
I do rack pulls in my home gym. If you work out at home, you can use concrete blocks. They do not slide. The blocks I have are about 3-2/3" thick. For box squats, I use three high which gives 11".
I don't have my Maximum Strength book with me now but there is one exercise in the later phases that I need to figure out how to do with my home gym. It is the lever incline row (I don't recall that being the name that Eric used).
I was thinking that I could use a barbell. I could make a wooden base with a short pipe connected to the base such that it would pivot. I would then put one end of the barbell in the pipe. Now for a handle. I could use my EZ-curl bar but since I only have one barbell, I would need a method of attaching that is sturdy but not difficult to remove. Pair of hose clamps in a criss-cross pattern?
I had asked about this on t-nation and someone suggested doing the exercise with dumbbells but a lot of energy would be expended trying to maintain the angle.
Would I be better off just doing a lying row with a barbell or dumbbells?
Looks like you could use a slant board and DB's and get the same effect. Looks like a chest supported row on a slight incline . You could set your regular bench on some blocks or something to get it high enough off the ground to get full ROM. If worst comes to worst even bent over t-rows would work fine I would think ...
I have progressed into phase three, and just started into the 2nd week of it......it's my favorite phase so far and I enjoy every workout. But I have a question about the DB Suitcase Deadlift
Eric or anybody else that might know, for the sets/reps, is it 3x10 (Each side) or just 3x10 like it says? Thanks!
I'm in week 3 of phase three and I agree 100%. In the first 2 weeks, I did 3x10 on DB Suitcase DL for each side. I just made that assumption. On Monday, I decided to switch to BB Suitcase DL to get more of a grip challenge (3x5).
I don't see dips in the Maximum Strength routine. Wonder why? I like them.
Because dips have a high risk-to-benefit ratio. They might be OK for some people, but a large majority of regular gym goers they would be contraindicated. There are just better choices, like the push-ups and close-grip benching that are included. Pressing movements are well covered by the program.
Quote:
Originally Posted by maxattack
I have progressed into phase three, and just started into the 2nd week of it......it's my favorite phase so far and I enjoy every workout. But I have a question about the DB Suitcase Deadlift
Eric or anybody else that might know, for the sets/reps, is it 3x10 (Each side) or just 3x10 like it says? Thanks!
I do not definitively know the answer, but I would have assumed 10 reps for each side. Then again, he writes "/side" in other places and did not in this case, so it does leave a question. Maybe Eric will clarify it for us.
Rookie, did you figure out a rack pull set-up that works for you?
just bought the book and started it. Interesting ... cautiously optimistic ...
Being optimistically Cautious is much better.
__________________
Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
Because dips have a high risk-to-benefit ratio. They might be OK for some people, but a large majority of regular gym goers they would be contraindicated. There are just better choices, like the push-ups and close-grip benching that are included. Pressing movements are well covered by the program...
Uh...I suppose I proved this myself. My only lifting injury in recent history was doing dips with 45lb weight. I damaged the sternoclavicular joint. Took off two weeks from lifting although I did foam rolling and dynamic stretching during the two weeks. Maybe I will reconsider doing dips even though I like them. Not a problem since I also like push-ups and close-grip benching as well.
I'm just finishing phase one and I have to say that these are great workouts, Mr. Cressey, but I have one quick question. When exercises are labeled A1/A2 etc. and I'm supposed to alternate between the two, does that mean that I switch which exercise I do weekly, or that I alternate between the exercises for each set within the workout? I did phase one uncscious that this was part of the routine and I'm hoping it won't have any drastic effects on my results.
-Thanks!
Do A1, then A2, repeat for the required number of sets.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
. I am not doing any right now except for ones within Maximum Strength. 
Linear Mode
