Mahler's Sixth Sense - I See Deadlifts

[Mahler]

Originally Posted by Lost Dog

Looks like a good workout. Eric knows his stuff.

If you've not done speed deadlifts before, resist the urge to get the weight up higher. It's not so much about the weight, it's about moving it quickly. But, doesn't it go up to 55 and 60% down the road? I don't have this book yet, but in his other book it progresses like that, I think.

Originally Posted by Simon C

Yeah it's not about the weight, or how hard it feels. It's about the speed. Each rep should have 100% effort, to get the bar moving as fast as you possibly can each time. You should get faster each time you do them as you are just starting them.

I've seen people write "speed deadlifts, 200kg" - but unless they are pulling close to 400kg, that isn't exactly speed work!

That's my point. The 205 came up way too easy and fast.

[Mahler]

MAXIMUM STRENGTH
By Eric Cressey

Day 2 - Tuesday, June 10, 2008
Time: 4:30 AM
Weight: 181.2 ( - 1.6)
Length (Including Warmup): 65 min.

B = Body weight
(e) = each side

Phase I - Week 1 - High Workload

Warm-up Option 1

Foam Rolling:
IT Band/Tensor Fasciae Latae
Quadriceps
Hip Flexors
Hip Abductors
Thoracic Extension
Pecs
Lats

Tennis Ball:
Calves/Peroneals
Glutes/Piriformis
Infraspinatus

General:
Kneeling RF/TFL Stretch (15s/side)
Sleeper Stretch (15s/side)
Supine Bridge (1 x 12)
Reach, Roll, & Lift (8/side)
Wall Ankle Mobilization (8/side)
X-Band Walk (10/side)
Pull-Back Butt Kick (5/side)
Cradle Walk (5/side)
Split-Stance Broomstick Pec Mobilization (8/side)
Squat-to-Stand (1 x 8)
Overhead Lunge Walk (5/side)

UPPER BODY

Straight Sets:

A - BENCH PRESS
Rest: 60 sec.

5 X 4 X 165

Superset:
Rest: 60 sec.

B1 - NEUTRAL GRIP - LOW INCLINE - DUMBBELL PRESS
3 x 10 x 80 (2-40s)

B2 - SEATED CABLE ROW - MEDIUM PRONATE GRIP
4 x 10 x 125

Superset:
Rest: 60 sec.

C1 - PRONE TRAP RAISE
3 x 12 x 20 (2-10S)

C2 - SIDE LYING EXTERNAL ROTATION
3 X 12(e) x 10

Straight Sets:
Rest: 60 sec.

D - SIDE BRIDGE
3(e) x 30s x B

Notes: This routine went a little faster than yesterday, since I was more familiar with the warm-up and got through it with less reference to the book and descriptions. I think it wll get shorter as I become more confident in the routine. The workout looks fairly simple on paper, but I was sweating a good bit by the time I did the side bridges. I am really up for this four day a week plan.

[Mahler]

MAXIMUM STRENGTH
By Eric Cressey

Day 3 - Wednesday, June 11, 2008
Time: 4:50 AM
Weight: 181 ( - 0.2)
Length (Including Warmup): 25 min.

B = Body weight
(e) = each side

Phase I - Week 1 - High Workload

Energy Workout

Technique Practice:
15 of each except where noted
Band Deadlifts
Reverse Lunges (each leg)
Push-Ups
Seated Cable Row
X-Band Walks
Side Bridge (2 x 30 sec.)
Rope triceps pressdown
Standing Dumbbell Biceps Curl
Side-Lying Dumbbell External Rotation

Low Intesity Cardio:
Jogging - 10 min.

Notes: I like that Eric has optional things to do on the non-lifting days. He calls these "Energy Workouts." They can be Technique Practice, HIIT, Running, Cycling, etc., but it gives you something to do for guys like me who hate to take an actual rest day.

[Phaedrus49er]

There goes my subscription.

[stingo]

Originally Posted by Mahler

Notes: I like that Eric has optional things to do on the non-lifting days. He calls these "Energy Workouts." They can be Technique Practice, HIIT, Running, Cycling, etc., but it gives you something to do for guys like me who hate to take an actual rest day.

With all the rain we've been getting I'd think Lawnmower HIIT would be pretty high on that list?

[Mahler]

MAXIMUM STRENGTH
By Eric Cressey

Day 4 - Thursday, June 12, 2008
Time: 4:30 AM
Weight: 178.8 (- 2.2)
Length (Including Warmup): 60 min.

B = Body weight
(e) = each side

Phase I - Week 1 - High Workload

Warm-up Option 1
See Post # 2996 for details on this warm-up.
Mahler's Sixth Sense - I See Deadlifts

LOWER BODY

Straight Sets:

A - FRONT SQUAT
Rest: 90 sec.

4 X 6 X 175

B - RACK PULL FROM KNEECAPS
Rest: 90 sec.

4 x 6 x 350

C - DUMBBELL BULGARIAN SPLIT SQUAT
Rest: 90 sec.

3 x 6(e) x 40 (2-20's)

Superset:
Rest: 60 sec.

D1 - PULL THROUGH

3 x 10 x 50

D2 - REVERSE CRUNCH

3 X 12 X B

Notes: This workout was pretty good. I like the changes from the Monday routine, both in exercise selection and in set/rep scheme. The front squats were not as difficult as I anticipated, but still kicked my ass. The rack pulls went well, almost too easy. I had forgotten how much I hate Bulgarian Split Squats. They are the stuff of nightmares, but I was able to complete them without mishap. Not having done pull throughs in a while, I went conservative on the weight. The reverse crunches were the only repeat from the Monday routine, but are an easy finisher. I am enjoying the program quite a bit.

[Mahler]

Originally Posted by Phaedrus49er

There goes my subscription.

Originally Posted by stingo

With all the rain we've been getting I'd think Lawnmower HIIT would be pretty high on that list?

You read my mind. I did the lawn yesterday after work in record time. I dropped four pounds, water weight no doubt.

[tcoy777]

Good workout John. I think I just did something equally as evil as the BSS. Bulgarian Split deadlifts. Sick indeed.

[Terry Monk]

I HATE bulgarian split squats too! Therefore I'm doing them extra now. Nice job John.

[Mahler]

MAXIMUM STRENGTH
By Eric Cressey

Day 5 - Friday, June 13, 2008
Time: 4:40 AM
Weight: 179 (+ 0.2)
Length (Including Warmup): 50 min.

B = Body weight
(e) = each side

Phase I - Week 1 - High Workload

Warm-up Option 1
See Post # 2996 for details on this warm-up.
Mahler's Sixth Sense - I See Deadlifts

UPPER BODY

Superset:
Rest: 90 sec.

A1 - ONE ARM DUMBBELL PUSH PRESS

4 X 6(e) X 40

A2 - CLOSE GRIP CHIN-UP

4 x 6 x B

Superset:
Rest: 90 sec.

B1 - PUSH-UP

3 x 10 x B

B2 - ONE ARM DUMBBELL ROW

3 x 8(e) x 50

Superset:
Rest: 60 sec.

C1 - KNEELING CABLE EXTERNAL ROTATION

3 x 12(e) x 10

C2 - SIDE BRIDGE

3 X 30 sec. X B

Notes: So ends the first week of Maximum Strength. The workouts look simple on paper but can be very challenging. I also like the attention to core work and to shoulder pre-hab. I am still getting a feel for the weights I should be using, but that usually takes me the first week in any program.

The cable external rotations were done a little differently. The book calls for a two cable station. Since I only have a single station I did them one side at a time.

No air conditioning in the basement and it was very humid this morning, so I was sweating a good bit by the end of this one.

I notice the time is getting shorter. I think this is due to the fact that I am learning the warmup routine and progressing from one to the other without pause or having to refer to the book. Fifty minutes seems a good time for a workout.

Since I will be traveling this weekend, I am taking bands with me and will do some band workout in the hotel room on Saturday morning.

[Frank.S]

Im liking the new program selection no doubt! your going to make a ton of progress.

YouTube - Brad Cutler - Speed work

thats the kind of bar speed you want to have for the speed deads. Most people do them far to slowly to get any benifit. The force applied to the bar should actually exceed your maximum deadlift.

[Simon C]

LOL, that video!!! very nice!!!

[Mahler]

MAXIMUM STRENGTH
By Eric Cressey

Day 8 - Monday, June 16, 2008
Time: 4:35 AM
Weight: 181.2
Length (Including Warmup): 55 min.

B = Body weight
(e) = each side

Phase I - Week 2 - Medium Workload

Warm-up Option 1
See Post # 2996 for the complete warm-up.

LOWER BODY

Straight Sets:

A - BOX SQUAT
Rest: 60 sec.

4 X 4 X 205

B - SPEED DEADLIFT
Rest: 30 sec.

8 x 2 x 205 (55% of 1RM)

C - WALKING DUMBBELL LUNGE
Rest: 60 sec.

3 x 8(e) x 40

Superset:

D1 - REVERSE CRUNCH

3 x 12 x B

D2 - PRONE BRIDGE

3 X 30 seconds x B


Notes: This workout went significantly faster than the first time around last Monday. Now that I am fully versed in the warm-up routine and not referring to the book as much, the transition is smoother. While instrudtions call for Medium Workload, I was somewhat puzzled as to whether or not to actually lower the weight, since the number of sets was reduced on the Box Squats and Lunges, while the weight on the Speed Deads goes up by 5%. So, I kept the same weight on the Squats and Lunges, while raising the weight on the Deads.

[Mahler]

Originally Posted by Frank.S

Im liking the new program selection no doubt! your going to make a ton of progress.

YouTube - Brad Cutler - Speed work

thats the kind of bar speed you want to have for the speed deads. Most people do them far to slowly to get any benifit. The force applied to the bar should actually exceed your maximum deadlift.

Originally Posted by Simon C

LOL, that video!!! very nice!!!

I am actually going about that fast, except I am not pulling as much weight. Only 205 for two at a time. My drawback is that I can't drop the weight and must control descent.

[stingo]

How are you liking the program so far?