Eric Cressey - Maximum Strength

[Doo]

SoonerMark99,

Thanks for the stats. Chin-ups are impressive for your weight. I am 185lb and hope to do 3RM of bw+90lb. I didn't record vertical jump. Should have. Maybe I will record now and see how I do in another 8 weeks.

You're right about flexibility. I was doing some foam rolling and mobility work (typically only 2-3 different exercises) earlier with my StrongLifts 5x5 (Rippetoe-based) beginner program and saw improvements then but I this is an order of magnitude better than that.

I will post my results when I finish.

[Hunter]

Holy crap! My numbers moved up and I was feeling good through Phase 1, but those cluster sets in Phase 2 are ruthless! The Bar Rollout/GHR alternating set is KILLER!! I'm looking forward to some major improvements in this phase.

How did you guys that have done the program do with the natural GHRs? I did them on a pull-down station like he shows in the book, but it was hard on my knees. I was only able to get 5 reps per set, and the last few reps of the last set were not pretty. I was basically going down in control as far as I could, then just dropping down and pushing hard to get moving back up. Any tips on how to progress with these?

I'm also wondering about the deads in Thursday's workout - why are they done from a "slightly elevated" start? I don't have ROM issues, so can I just do them from the floor, or are there some other benefits that come from the bar starting a couple inches higher?

[soonermark99]

Originally Posted by Hunter

How did you guys that have done the program do with the natural GHRs? I did them on a pull-down station like he shows in the book, but it was hard on my knees. I was only able to get 5 reps per set, and the last few reps of the last set were not pretty. I was basically going down in control as far as I could, then just dropping down and pushing hard to get moving back up. Any tips on how to progress with these?

I'm also wondering about the deads in Thursday's workout - why are they done from a "slightly elevated" start? I don't have ROM issues, so can I just do them from the floor, or are there some other benefits that come from the bar starting a couple inches higher?

If you have a band, you can attach it to the top bar and use it to provide assistance on the GHR. I don't have bands at home, so I ended up doing them like you describe. I did end up putting a double folded towel under my knees to provide some padding.

I would stick to the elevated deads. I think Eric is trying to get you use to handling a bit more weight and not necessarily deal with ROM issues. If one has true ROM issues, then this 16 week program is not going to fix that.

Keep at it!

[Hunter]

Originally Posted by soonermark99

If you have a band, you can attach it to the top bar and use it to provide assistance on the GHR. I don't have bands at home, so I ended up doing them like you describe. I did end up putting a double folded towel under my knees to provide some padding.

I would stick to the elevated deads. I think Eric is trying to get you use to handling a bit more weight and not necessarily deal with ROM issues. If one has true ROM issues, then this 16 week program is not going to fix that.

Keep at it!

Good idea with the band - I'll try that.

On the deads - I understand your point, but it just seemed to me that elevating a couple inches wouldn't really mater much. I guess I should reserve judgment until after I've done them on Thursday. I'll do it as prescribed.

Thanks for the feedback!

[judoka]

Originally Posted by Hunter

Holy crap! My numbers moved up and I was feeling good through Phase 1, but those cluster sets in Phase 2 are ruthless! The Bar Rollout/GHR alternating set is KILLER!! I'm looking forward to some major improvements in this phase.

How did you guys that have done the program do with the natural GHRs? I did them on a pull-down station like he shows in the book, but it was hard on my knees. I was only able to get 5 reps per set, and the last few reps of the last set were not pretty. I was basically going down in control as far as I could, then just dropping down and pushing hard to get moving back up. Any tips on how to progress with these?

I'm also wondering about the deads in Thursday's workout - why are they done from a "slightly elevated" start? I don't have ROM issues, so can I just do them from the floor, or are there some other benefits that come from the bar starting a couple inches higher?

Agreed, the cluster sets in Phase 2 are killers. I did workout 1 of the "Very High" volume week on Monday and my legs are sore to the touch today I was able to do most of the rollouts the first workout, but haven't been able to do them since. Pretty sure I strained something this week trying.

I had limited choices for the GHR...I ended up settling on wedging my feet under the bottom step on the assisted pullup machine. Our pull-down stations are too close to the wall to use for this.

As far as the slightly elevated deads, I have been ignoring that part and doing them from the floor. My only option for elevating them would be to set them on plates.

[Hunter]

Originally Posted by judoka

My only option for elevating them would be to set them on plates.

That's how it's shown in the book (I think - I don't have it with me), and that was the reason for my question. A plate would get it, what, 1.5" off the floor? 2" at the most? I don't really see the slight elevation change mattering much.

I wasn't able to workout this morning, so I'll be doing it tomorrow. I'm going to do it elevated, though, because that's what EC said to do, and his little finger knows more about deadlifting than my entire brain knows .

[Doo]

I think I have mentioned this before but I have 4" thick concrete blocks that I use instead of plates for elevating bar. Next time I will cover the bricks with a couple of old towels to keep the bar from rolling off between sets (especially when I don't clamp the plates tight enough ).

I really think that the elevated deadlifts should be done as prescribed.

[WhoDeyDave82]

I just purchased this book and am looking forward to starting this. A couple of questions for those who have done it. I am running a 10K on thanksgiving that I am training for and have been doing Dos Remedios Power Training workouts to keep up my muscle mass while running 20-25 miles/week. I was planning on starting Maximum Strength after I finished this race and take some time off from running. However, during Dec/Jan/Feb/March I might have to take a few 1-2 week breaks from lifting (No gym when I am home for the holidays or on my week long ski vacations in Dec/february). During these time periods have people generally just pikced up where they left off when they get back to the gym, or do they try to schedule their lifting around those breaks so that they coincide between phases (i.e. I do phase 1 until xmas holidays/skiing, come back and start phase 2).

Also, I was wondering if anyone can speak to energy workouts while doing this program. I am a fan of HIIT but fall somewhere in the Ecto-Mesomorph range (5'8", 160-165 puonds) and my habit of 2-3 30-40 minute HIIT probably isnt the best while doing this training. Has anyone done this program and done slightly more energy work or running than is prescribed in the book, and if so, did you see it hindering your progress?

Lastly I am having trouble finding in the book weight selection for the higher rep ranges (8-12 reps); do people select a weight that is challenging but allows them to finish all reps (I remember reading that I think) and in this manner do you tend to decrease weight on subsequent sets (start heavier) or increase (start lighter and work up if it is too easy) or just pick a weight and try to complete all reps and then increase in the next workout.

THanks for any help, sorry I am long winded.

David

Thanks

David

[soonermark99]

I just purchased this book and am looking forward to starting this. A couple of questions for those who have done it. I am running a 10K on thanksgiving that I am training for and have been doing Dos Remedios Power Training workouts to keep up my muscle mass while running 20-25 miles/week. I was planning on starting Maximum Strength after I finished this race and take some time off from running. However, during Dec/Jan/Feb/March I might have to take a few 1-2 week breaks from lifting (No gym when I am home for the holidays or on my week long ski vacations in Dec/february). During these time periods have people generally just pikced up where they left off when they get back to the gym, or do they try to schedule their lifting around those breaks so that they coincide between phases (i.e. I do phase 1 until xmas holidays/skiing, come back and start phase 2).

Personally, I think a break for 1-2 weeks could be beneficial. I effectively took 1.5 weeks off before re-testing and felt great while I tested. Eric has told several people that, if you take a 1 week break, just start where you left off.

Also, I was wondering if anyone can speak to energy workouts while doing this program. I am a fan of HIIT but fall somewhere in the Ecto-Mesomorph range (5'8", 160-165 puonds) and my habit of 2-3 30-40 minute HIIT probably isnt the best while doing this training. Has anyone done this program and done slightly more energy work or running than is prescribed in the book, and if so, did you see it hindering your progress?

I did zero in terms of energy work, so I can't comment.

Lastly I am having trouble finding in the book weight selection for the higher rep ranges (8-12 reps); do people select a weight that is challenging but allows them to finish all reps (I remember reading that I think) and in this manner do you tend to decrease weight on subsequent sets (start heavier) or increase (start lighter and work up if it is too easy) or just pick a weight and try to complete all reps and then increase in the next workout.

Eric would rather have you work in a particular set to achieve a load / rep range, then to preserve energy just to hit all the sets at a particular load. In my case, I rested 2 to 3 minutes between sets and generally hit my reps in all sets. Eric mentioned that if you couldn't recover enough to do the next set at that same rep range, then dropping the weight on the next set is OK.

THanks for any help, sorry I am long winded.

David

Thanks

David

[Doo]

Originally Posted by soonermark99

...
Eric would rather have you work in a particular set to achieve a load / rep range, then to preserve energy just to hit all the sets at a particular load. In my case, I rested 2 to 3 minutes between sets and generally hit my reps in all sets. Eric mentioned that if you couldn't recover enough to do the next set at that same rep range, then dropping the weight on the next set is OK.
...

And I have added weight when a prior set was easy. Key is to do the required sets/reps with maximum weight using good form. Note however that there are some exercises where Eric mentions that maximal weight is not needed. I take that to mean that you really need to pay attention to form.

[ts.vassilev]

Elevated deads are elevated for a purpose. Hell! Even Gray Cook says that you should elevate and put some weight on the bar, and then do them from the floor.

I am sorry, but I pity the fool that thinks he's smarter than Eric Do the things as perscribed.

[Doo]

I am currently doing Phase 3 of Maximum Strength and am doing Band-Resisted Push-ups and Behind-the-Neck Band Pull-Aparts. I am using a pair of cheap tubular bands with handles. They were mainly for travel. I can do the pull-aparts ok but the band-resisted push-ups suck. Hard to hold the handles and the tubular nature of them causes them to roll around.

I am looking for better bands and see some at IronWoody's bands but not sure which ones to go with. I definitely do not want light ones. I would like to use bands for barbell work as well.

Any suggestions? Who made the bands that Eric is using and what strength are they?

[Bill2380]

Dave Smitz presented at last years Summit. Check him out here Home page

[Hunter]

Originally Posted by ts.vassilev

I am sorry, but I pity the fool that thinks he's smarter than Eric Do the things as perscribed.

Thanks for confirming what I already said:

I'm going to do it elevated, though, because that's what EC said to do, and his little finger knows more about deadlifting than my entire brain knows .

[WhoDeyDave82]

after testing for your 1rm and starting phase 1, did you guys follow any specific formula in figuring out weight selection for 5x4 for exercises. For instance, 1RM bench was 255. So starting with 4 reps on my bench, would you guys just estimate whatyou think you could handle four times ( for me, I would think 220 or so) and then increase in subsequent weeks if you hit that without problems? Looking ahead, same question for clusters using 5RM, did you just guess or take your original 1RM and use a calculator to figure out what your appropriate 5RM would be. THanks for any help.

[EricLikesLifting]

Thought I would share my results:

Before MS:
broad jump: 89''
squat: 280
bench: 215
deadlift: 320

After MS:
broad jump: 100''
squat: 315
bench: 230
deadlift: 350

my bodyweight stayed about the same for most the program, around 173-175 i might be down about 2 pounds from when I started. Next goal is to get the BW up at least a good 10 pounds.

Unfortunately, I was sick for a good part of the week leading up to my end testing day. I wasn't feeling in top shape, but I don't think it really affected my results too much.

I was lucky enough to do most of the program at cressey performance. I am certainly happy with my improvements, but for one of the first times since I started lifting I feel like I have room for big time further improvements, and I have a fairly solid grasp on how to achieve them. I considered doing the program over again using all my new numbers as the packing day for the next time, but decided to try something a little different for a while.