Over the Hill Training

[soonermark99]

I'm a fitness enthusiast approaching 50. My training goals are a bit of optimizing body composition and a bit of enhanced movement function. In other words, I don't like being stiff all the time and I want to get rid of my lower back fat deposits! I am making improvements in the stiffness part due to implementing Eric Cressey's warm up / movement prep stuff. I discovered an old thread were UconnJulie helped an individual with knee ROM and I'm going to begin to use a couple of those movements as well. As for the lower back fat deposits, I have ordered (but he still hasn't shipped!) the Ultimate Diet 2.0.

However, before I proceed with any further dieting, I would like increase my current strength levels. To accomplish that goal I've been following Maximal Strength. I'm currently into the 2nd week of phase III. For anyone in the first 2 phases, the 3rd phase is where it really gets fun! As folks that are already in the midst of Maximal Strength understand, low calories and Eric Cressey training do not go hand in hand. My recovery between sessions has been really good and I'm not going to sabotage that with dieting. So far, I've gained 2 lbs (9 weeks in) and don't know or care if that was fat or muscle.

On packing day, my stats were as follows:

BW 230

Bench Press 265
(No goal. Bench Press really isn't that important to me. Oh BS, who am I kidding, I'd like to hit 295 on moving day.)

Box Squat 325
(I don't have a box to squat to at home, so I squatted to a rope 12" off the floor. I'll just test it this way on moving day as well)

Deadlift 385
(I did this 2 weeks ago sumo style. Yesterday, I was doing speed deads sumo style, then switched to conventional and noticed that conventional style was easier for me, so I'll be doing that going forward. My goal is to get to or over 405 on moving day.)

3 rep chin up BW + 50 lbs
(My 3rd rep was just the chin clearing. I don't usually count chin reps unless the upper chest the bar. For this test, I counted it.)

Broad Jump 86"
(3 weeks ago, I was hitting 92" while doing the 5x5 broad jumps. My goal is to hit 96" or more on moving day)

Vertical Jump 22"
(As a former BB player in high school, this one really bugs me. I'd like to hit 24" on moving day, my ultimate mission is to hit 28".)


After Maximal Strength, I will move into UD2 with low volume heavy training to maintain strength levels. I would like to weight between 215 or 220. I will not go lower than that, because getting rid of lower back fat is not worth being skinny. I'm willing to bet the Lyle McDonald has some tricks to help with that.

[soonermark99]

MAXIMUM STRENGTH
By Eric Cressey

Phase III - Week 2 - Medium Workload
Warm-up Option 1

WORKOUT A: LOWER BODY

A1 - SNATCH GRIP DEADLIFT
1 x 2 x 275
1 x 2 x 275
1 x 2 x 275
1 x 2 x 275
1 x 4 x 255
1 x 4 x 255

A2 - 15 Second 90/90 Seated stretch

B - SPEED DEADLIFT (65%)
1 x 1 x 255 (Sumo)
1 x 1 x 255 (Sumo)
1 x 1 x 255 (Sumo)
1 x 1 x 255 (Sumo)
1 x 1 x 255 (Conventional)
1 x 1 x 255 (Conventional)
1 x 1 x 255 (Conventional)
1 x 1 x 255 (Conventional)

C - DUMBBELL WALKING LUNGE
3 x 7(e) x 140 (2*70's) (Long Stride)
1 x 10(e) x 100 (2 *50's)

D1 - REVERSE CRUCHES (Program called for Dragon Flies)
3 x 12 x (B)

D2 - SUITCASE DB DEADLIFT
2 x 10 x 70(e)

[Bill2380]

Damn, those are already soon good numbers.

[soonermark99]

I identify with you're training objectives. I'm really jealous that you can get out there and play BB in a league! If I play a few games, I'm sore for days. My main objective is to be able to play ball without the lingering after effects.

[soonermark99]

MAXIMUM STRENGTH
By Eric Cressey

Phase III - Week 2 - Medium Workload

Warm-up Option 1

WORKOUT B: UPPER BODY
A - FLOOR PRESS
1 x 2 x 245
1 x 2 x 245
1 x 2 x 245
1 x 2 x 245
1 x 4 x 225
1 x 4 x 225

B1 - BAND-RESISTED PUSH-UP
1 x 7 x Band
1 x 7 x Band
1 x 7 x Band
1 x 10 x Band

B2 - SUPINATED-GRIP SEATED CABLE ROW
1 x 7 x 160
1 x 7 x 160
1 x 7 x 160
1 x 10 x 140

C1 - FACE PULLS
3 x 10 x 50 Only did 2 sets

C2 - BEHIND NECK BAND PULL-APART
3 x 12 x Band only did 2 sets

Last week was the first time for floor presses. I really like them!

[Bill2380]

Originally Posted by soonermark99

I identify with you're training objectives. I'm really jealous that you can get out there and play BB in a league! If I play a few games, I'm sore for days. My main objective is to be able to play ball without the lingering after effects.

No league would have most of us. I found an outdoor pick up game for the summer. It's an interesting group, ages 20 to 60. Some of the younger guys are really good. During the school year the local rec association sponsors an "Over 30" night at one of the middle schools. Probably half of us have been playing together for 10 to 15 years there. It's a good run and the beer after helps to rehydrate. I enjoy the heck out of it and hope I can remain injury free for a few more years.

BTW, have you retested any of your max lifts since starting?

[soonermark99]

Originally Posted by Bill2380

BTW, have you retested any of your max lifts since starting?

I haven't dared to try. I'm going to do a recovery week at the end of the program before I test for moving day. The only thing I kind of retested was the broad jump in phase II when I was doing 5x5. I was really excited about the 92". I hit it a few times that day.

[soonermark99]

Phase III - Week 2, Workout C & D were skipped due to vacation. I think I will just resume with Week 3 this week.

[soonermark99]

MAXIMUM STRENGTH
By Eric Cressey

Phase III - Week 3 - High Workload
Warm-up Option 1

WORKOUT A: LOWER BODY

A1 - BOX SQUAT (12" Touch an go)
1 x 3 x 295
1 x 3 x 295
1 x 3 x 295
1 x 3 x 295
1 x 5 x 265
1 x 5 x 265

A1 - SEATED 90/90
/15s side

B - SPEED DEADLIFT (70%)
1 x 1 x 275
1 x 1 x 275
1 x 1 x 275
1 x 1 x 275
1 x 1 x 275
1 x 1 x 275
1 x 1 x 275
1 x 1 x 275
1 x 1 x 275
1 x 1 x 275

C - WALKKING LUNGES (Long Stride)
2 x 7 x 72
1 X 4 X 72 (Crap, I'm almost toast)
1 X 7 X 52 (10 was prescribed, now I am toast)

D1 - Reverse Crunch (in place of Dragon Flies)
3 x 12

D2 - Suitcase Deadlift (decided to opt for the barbell version.)
2 x 5 x 135

This was quite the challenge. I was happy with the squats because I felt it all in the glutes coming out of the hole. I thought the speed deadlifts would get me, but surprisingly, the first 5 sets flew right up and the last 5 were OK. However, I now officially really hate walking lunges. I decided to go with the barbell suitcase deadlifts because the dumbbells that I have make it awkward. I lowered the reps to 5 (from 10).

[soonermark99]

MAXIMUM STRENGTH
By Eric Cressey

Phase III - Week 2 - High Workload

Warm-up Option 2

WORKOUT A: UPPER BODY

A1 - INCLINE DB PRESS
1 x 3 x 75 (each side)
1 x 3 x 75
1 x 3 x 75
1 x 3 x 75
1 x 5 x 75
1 x 5 x 75

B1 - BAND-RESISTED PUSH-UP
1 x 7 x Band
1 x 7 x Band
1 x 7 x Band
1 x 10 x Band

B2 - SUPINATED-GRIP SEATED CABLE ROW
1 x 7 x 165 (+5)
1 x 7 x 165 (+5)
1 x 7 x 165 (+5) (only 6 reps)
1 x 10 x 140

C1 - CHIN HOLDS TO CHEST WITH DEPRESSED / RETRACTED SCAPULA (REPLACED FACE PULLS)
3 x 20s x BW

C2 - BEHIND NECK BAND PULL-APART
3 x 12 x Band only did 2 sets

Switched to chin holds because I can't do face pulls at my home gym. I figured Eric had them in there to strengthen the lower traps. My dumbbells are made with an olympic weigh set adaptor and a bunch of tens. I had a difficult time setting the weight in place to start the set, so I ended up doing 75 (wanted to do 85). I'm going to eventually buy a set of Ironlock adjustable DBs. Not the greatest session, but it's in the books.

[soonermark99]

MAXIMUM STRENGTH
By Eric Cressey

Phase III - Week 3 - Very High Workload

Warm-up Option 1

WORKOUT C: LOWER BODY

A - SPEED SQUATS (60%)
1 x 2 x 205
1 x 2 x 205
1 x 2 x 205
1 x 2 x 205
1 x 2 x 205
1 x 2 x 205
1 x 2 x 205
1 x 2 x 205
1 x 2 x 205
1 x 2 x 205

B1 - RACK PULL FROM KNEECAPS
1 x 5 x 365
1 x 5 x 385
1 x 5 x 405
1 x 7 x 345 (Lowered pins to 3" below knees)

B2 - WALL ANKLE MOBILIZATION
4 x 8 x BW

I had to cut the session short due to family issue. Darn, I was really looking forward to the Reverse Lunges with the front foot elevated. What I did complete was productive.

[soonermark99]

MAXIMUM STRENGTH
By Eric Cressey

Phase III - Week 3 - Very High Workload


Warm-up Option 2

WORKOUT D: UPPER BODY

A - SPEED PIN PRESS (60%)
1 x 3 x 160
1 x 3 x 160
1 x 3 x 160
1 x 3 x 160
1 x 3 x 160
1 x 3 x 160
1 x 3 x 160
1 x 3 x 160
1 x 3 x 160
1 x 3 x 160

B1 - CLOSE, NEUTRAL-GRIP SEATED CABLE ROW
1 x 5 x 165
1 x 5 x 165
1 x 5 x 165
1 x 7 x 140
1 x 7 x 140

B2 - DUMBBELL PUSH PRESS
1 x 5 x 75
1 x 5 x 75
1 x 5 x 75
1 x 7 x 65
1 x 7 x 65

C1 - STRAIGHT ARM PULLDOWN
1 x 12 x 100
1 x 12 x 100
1 x 12 x 100

C2 - LYING DUMBBELL EXTENTION
1 X 10 X 40 (e)
1 X 10 X 40 (e)
1 X 10 X 40 (e)

[soonermark99]

MAXIMUM STRENGTH
By Eric Cressey

Phase III - Week 4 - Low Workload (Yes)


Warm-up Option 1

WORKOUT A: LOWER BODY

A1 - SQUATS (12" Touch and Go)
1 x 2 x 305
1 x 2 x 315
1 x 4 x 285

A2 - SEATED 90/90 STRETCH

B - SPEED DEADLIFT
OMIT IN WEEK 4

C - WALKING DUMBBELL LUNGE
1 x 5 x 75 (7 REPS PRESCRIBED)
1 x 5 x 75 (7 REPS PRESCRIBED)
1 x 10 x 55

D1 - REVERSE CRUNCH (in place of dragon flies)
1 x 12 x BW
1 x 12 x BW
1 x 12 x BW

D2 - BB SUITCASE DL (in place of DB Suitcase DL)
1 X 6 X 135
1 X 6 X 135
1 X 6 X 135

[liftintexas]

impressive numbers. looks like you've had some great success so far, but a great starting point as well.

[soonermark99]

liftintexas, take the plunge! You will really enjoy this program. There are some points in phase I and II (clusters), where you ask, "WHY?", but in phase III, you really start appreciating Eric's program design.

[Bill2380]

Mark, those are really good numbers. I'm looking forward to your end of program test. I start those damn clusters next week, not excited.

[soonermark99]

Originally Posted by Bill2380

Mark, those are really good numbers. I'm looking forward to your end of program test.

Thanks. I'm watching your progress as well. I really want you to hit 24" so you can dominate on the court.