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.
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)
__________________ '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 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.
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?
__________________ '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.
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.
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).
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.
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.
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.
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.
__________________ '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.
A - LOW INCLINE DB BENCH
1 x 2 x 95 (e)
1 x 2 x 95 (e)
1 x 5 x 95 (e)
B1 - BAND RESISTED PUSHUPS
1 x 7 x BW+band
1 x 7 x BW+band
1 x 10 x BW+band
B2 - SUPINATED GRIP CABLE ROW
1 x 7 x 150
1 x 7 x 160
1 x 10 x 145
C1 - FACE PULLS
1 x 10 x 55
1 x 10 x 55
1 x 10 x 55
C2 - BEHIND THE NECK PULL APART
1 X 12 X BAND
1 X 12 X BAND
1 X 12 X BAND
I noticed that Eric specified "low include DB press", so I lowered the bench to 30 degrees rather than 45. This helped with the load. All things considered, it was a good workout.
Yes, I'm absolutely enjoying this program. I haven't benched in 3 or 4 years (since my shoulder surgery). This program has me benching pain free. I don't know if it's the program or other contributing factors. I think it's really the design of the program in that it promotes constant changes in angles and rep strategies.
A - ANDERSON FRONT SQUAT FROM PINS
1 x 1 x 225
1 x 1 x 225
1 x 1 x 235
1 x 1 x 235
1 x 1 x 235
1 x 1 x 235
1 x 1 x 235
B - SPEED DEADLIFT (60%)
1 x 1 x 235
1 x 1 x 235
1 x 1 x 235
1 x 1 x 235
1 x 1 x 235
1 x 1 x 235
1 x 1 x 235
1 x 1 x 235
C - BARBELL REVERSE LUNGE
1 x 8(e) x 95
1 x 8(e) x 110
1 x 8(e) x 110
1 x 8(e) x 110 (Got to 6 reps and .... I know have a really good deal of respect for reverse lunges)
D - PALLOF PRESS
1 x 8 x 50
1 x 8 x 50
1 x 8 x 50
I really like the Anderson Squats. I'd heard about them, but never tried them. I had to start lower than 12" because of my rack, but I could really feel the benefits. Speed deadlifts went well. The reverse lunges were not much fun.
Yes, I'm absolutely enjoying this program. I haven't benched in 3 or 4 years (since my shoulder surgery). This program has me benching pain free. I don't know if it's the program or other contributing factors. I think it's really the design of the program in that it promotes constant changes in angles and rep strategies.
The warm-ups make so much difference, don't they! I'm sorry I didn't explain my DB thoracic extension, and I know Eric uses the foam roller for thoracic extension in his warm-up. If you want/need something more intense, then use tennis balls (or whatever kind of small balls) like Mike Boyle does it. I am using that regularly right now and I love it.
Quote:
Originally Posted by soonermark99
The reverse lunges were not much fun.
Lunges of most every kind are not fun!
Your lifting looks excellent! Keep up the good work!
Lisa~, I understand. I kind of figure that if I hadn't heard of it yet, that you had to watch what you pass along on the "information highway". I really like Mike's dual tennis ball version and I think I'll start doing that again.
Thanks for stopping by! You don't realize how much reading posts by you and Julie help educate us. You guys do all the work and we reap the benefits.
A - CLOSE-GRIP INCLINE PRESS (14")
1 x 1 x 185
1 x 1 x 185
1 x 1 x 190
1 x 1 x 190
1 x 1 x 190
1 x 1 x 190
1 x 1 x 190
B1 - DECLINE CLOSE-GRIP BENCH PRESS (14")
1 x 8 x 190
1 x 8 x 190
1 x 8 x 190
1 x 8 x 190
B2 - CHEST SUPPORTED ROW WITH PRONATED GRIP
SUBSTITUTED 3 POINT CONTACT DB ROW DUE TO EQUIPMENT LIMITATIONS
1 x 8 x 95(e)
1 x 8 x 95(e)
1 x 8 x 95(e)
1 x 8 x 95(e)
C1 - SCAPULAR WALL SLIDE
1 x 12 x bw
1 x 12 x bw
1 x 12 x bw
C2 - DUMBBELL HAMMER CURL
1 x 12 x 35
1 x 12 x 35
1 x 12 x 35
This one was deceptively tough. After doing the singles in the first set, the B1:B2 pairing got tough. Because I train in my garage, I don't have a good solution for chest supported rows, so I substituted DB 3 point rows. All in all, I'm typing this in the morning after and I can definitely feel the lingering effects.
I am looking to start Maximum Strength next month and was wondering if you go straight from the foam rolling/dyn flex warmup right into your workset weights? Or, do you hit a few light weights/reps before getting to the worksets?
Thanks,
Steve
Mark, that is a "whole lotta benchin' goin' on". 95 lbs is nothing to sneeze at for DB Rows either. Good work.
__________________ '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.
A - SPEED BOX SQUAT (50%)
1 x 2 x 170
1 x 2 x 170
1 x 2 x 170
1 x 2 x 170
1 x 2 x 170
1 x 2 x 170
1 x 2 x 170
1 x 2 x 170
1 x 2 x 170
1 x 2 x 170
B - NATURAL GLUTE-HAM RAISE
1 x 5 x BW
1 x 5 x BW
1 x 5 x BW
1 x 5 x BW
1 x 5 x BW
C - DUMBBELL FORWARD LUNGE
1 x 6 x 75(e)
1 x 6 x 75(e)
1 x 6 x 75(e)
D1 - SINGLE LEG SQUAT TO BOX
1 x 10 x BW
1 x 10 x BW
1 x 10 x BW
D2 - BAR ROLLOUT: KNEES ON FOUR-INCH BOX
1 x 12 x 95
1 x 12 x 95
1 x 12 x 95
This one started out pretty innocently. The speed squats were not too taxing. Then the Glute Ham Raises elevated things a bit. But follow that up with those dang lunges. The bar rollouts with knees elevated finally gave my abs something to think about. By the time I got to the single leg box squats, I needed to elevated to a 16" box, because the glutes were fried.
One of the things that I finally figured out was a home made Glute Ham Raise configuration. I finally found something that a Smith Machine is good for. I use my Golds Gym system mainly as a squat rack. However, today I set up a bench under the bar on the Smith contraption so that there's just enough room to get my feet into the grove between the bench and the pads in front of the bench. I did GHRs today (rather than a substitute) and I now understand the big deal. I got a bit more than halfway on the eccentric portion before I fell into the re-push. Lunges after doing this were really hard.
Over the Hill Training
What I did complete was productive.
), where you ask, "WHY?", but in phase III, you really start appreciating Eric's program design.
Linear Mode
