Deadlift was tough. Still using a mixed grip. I didn't do pallof press last week. The first two sets weren't quite right. The cable should be connected at waist level and I could only connect low or overhead. I got a bright idea and connected a chain hanging vertically from top one to bottom one and then connected the short chain to the D-ring to the middle of the vertical chain at waist height. Worked perfectly! Felt the burn in my core. Will use more weight next week.
BTW, I am not sure if I should double the weight for using two dumbbells or report the weight of a single. Since some dumbbell exercises use a single dumbbell, I am opting to report 2x. I may not have done this for previous log entries. I am doing this in my Gyminee log so that total volume numbers reflect the total weight lifted.
185lb Bench Press was easy to I upped to 215lb first second two sets. Chest supported row @ 100lb was easy but I had to use an elevated bench with a set of dumbbells and did not have time to make heavier dumbbells. Leaving in a few minutes for weekend camping. Will be taking bikes and my gymnast rings that I will hang from a tree. Won't do a whole lot with the rings because I should be resting after this week's workout. Back late Monday.
I keep another log where I revised my Moving Day goals to be more realistic. I had never attempted 1RM and wasn't sure what I could expect in 16 weeks.
Revised "Moving Day" Goals
Broad Jump - 88"
1RM Box Squat - 300lb (deep!)
1RM Bench Press - 275lb
1RM Deadlift - 360lb
3RM Chin-up - BW+70lb
I still want to keep my original goals as year-end goals:
Front Squat [ (4x1)x6@30s ] - (4x1)x2x185lb/(4x1)x1x175lb/(4 x1)x1x160lb/(4x1)x2x170lb
Dumbbell Step-Up - 3x6x100lb / side (17" chair)
Bar Rollout (Kneeling Ab Wheel Rollout) - 3x10
Natural Glute-Ham Raise - 3x8
Single-Leg Squat to Box - 2x10 /side (17" chair)
I intended for 4th set of front squat to be 170lb and loaded it wrong. Those cluster sets were hard. I really pushed the dumbbell step-up using 2 50lb dumbbells. The old steel chair won't take much more. Previous two weeks of the single-leg squat were to a 22.5" bench so I am slowly going deeper.
Cluster sets are tough especially those pullups, I never used additional weight, to be honest I struggled to finish the sets with just bodyweight.
Its all looking good
Thanks. Probably could have done more weight if the pull-ups were first in the routine.
Got sidetracked with family stuff throughout the week and will be doing Phase 2/Week 7 Day 3 on M and Day 4 on Tu. Since Week 8 is low I can catch up a little by combining upper and lower in one day.
I misread the plan and started to do 5x5 speed bench press instead of 10x3. After 3 sets of 5, I changed and finished the rest of the 10 sets with 4 reps.
Inverted Row was hard. I was not doing full ones in previous weeks and really tried this week to have bar touch chest. I think I did some assist with my legs though as bar approached chest. I have tried to do this exercise with rings and it was even more difficult. This will be on my todo list in the future.
Week 8 is Low volume with some exercises that are to be done easy. I plan on doing Days 1 and 2 on Th which should be ok since they are upper/lower body. Day 3 will be Fr and Day 4 on Sa. That should get me back on schedule to start Phase 3 on M.
Deadlift with Bar Slightly Elevated - 1x5x315lb/1x5x295lb
Dumbbell Reverse Lunge - 3x6x100lb
Pallof Press - 3x10x25lb
Combined both the Low volume lower routines into one (which I suppose defeats the purpose of low volume) but I had two days of rest before. I will combine both upper tomorrow to finish Week 8 and then start Phase 3 on Monday.
Weighted Medium-Grip Pull-Up - 3x5xBW (supposed to be easy)
Close-Grip Bench Press - 1x5x165lb/1x5x175lb
Head-Supported Dumbbell Row - 2x6x100lb
Chest-Supported Row with Neutral Grip - 2x5x120lb
Bench Press - Dumbbell, Flat - 2x6x100lb
Cable Backhand - 1x12x25lb/2x12x20lb
Zottman Curl - 3x10x40lb
Inverted Row - 3x10
Scapular Push-Up - 3x15
Combined both the Low volume upper routines into one. Rest tomorrow and then I start Phase 3 on Monday.
After the 235lb 1RM bench press, I made the mistake of trying 255lb. Wrong! Should have used 5lb increments. I'm sure that I could have done 245 but the 255 attempt wasted me. This ties a bench press PR in 06/08. Also, this suggests that my 55% 1RM speed bench press was a bit high as that would put my 1RM at 272lb.
Get ready for that first Phase 3 workout, its a killer
I read that you had a hard time with it. I didn't think much of it at the time but I looked at it again and that sure is a lot of deads! And, if I recorded the order of the exercises correctly, Eric throws in the suitcase variation at the end just as extra punishment.
I'm looking forward to the dragon flags but I still cannot do the strict version with controlled negatives.
Found this statement from Joe DeFrancoregarding the snatch-grip deadlift:
Quote:
This exercise is basically a regular deadlift, yet you use a “snatch” grip. By taking this wider grip, you must get deeper “in the hole” when lowering the weight to the floor, thus further recruiting the posterior chain (hamstrings, glutes and low back). Snatch grip deads are ungodly in their ability to strengthen the posterior chain and is a great foundation exercise to be used when training for the vertical jump. This exercise will put slabs of muscle on your glutes, hamstrings, spinal erectors, forearms and upper back. The only problem with this exercise is it makes sitting on the toilet very challenging the day after performing it.
Family came before fitness tonight. Did the foam rolling and mobility work and got bar ready for deadlifts and then new family PC came from Dell. Tomorrow is free though. Family won't be around so I will probably have a better workout. Might not be able to handle an upper body on W after the first lower tomorrow but it is what it is...
No DOMS yet! Usually takes 36 hours for me. So, I should have no problem doing the upper body Week 9/Day 2 workout tonight. I'm sure I'll be glad that W will be a rest day though!
My 1RM bench press was only 235lb last week because I overloaded the bar too quickly. Should have been 245lb. Goal is 275lb (125kg) at end of Maximum Strength so I have 8 weeks to achieve a 30lb increase. Tough but doo-able .
So you got through Day 1 with no soreness, DAMN YOU!!
We'll see tomorrow. I have rarely felt soreness the next day but almost always the morning of the day after which I figure is about 36 hours.
Quote:
Originally Posted by MindPower
Snatch grip is definitely tough on the grip, it was my limiting factor also.
I could have done it with a mixed grip. I'll even admit that I used straps on the last sets but my problem is that my grip starts to fail with a slight opening of the hand and then the straps start to loosen. I do have a hand, wrist and forearm program that I use now and then but I don't want that work to interefere with this program.
My hand, wrist and forearm program includes rope pull-ups, gripper (IronMind Trainer, No. 1 and No. 2) exercises, brick pinches, brick curls. There lots of fun stuff mentioned in John Brookfield's The Grip Master's Manual.
I think I/we should be doing deadlift holds (fraction of 1RM for time) to acheive the Pavel concept of "greasing the groove".
However, abs were sore starting last night. It was the dragon flags with the added dumbbell suitcase deadlift. I then decided to add to the pain by doing some crunches while watching a movie last night and that added to the burn this morning.
I am also noticing some upper body soreness from those upper body routines last night. I think the face pulls really contributed.
Come to think of it. It seems that, for me, lower body DOMS is 36 hours while core and upper body is 12 hours. I also have noticed that I only get soreness when exercise works muscles differently (i.e., new exercise) or I have not done the exercise in quite some time. With this Maximum Strength program, the new exercise effect is likely the root cause.
Was supposed to do 10x3 Speed Pin Press with bar 2" from chest. I noticed after the first two sets that the bar was more like 4" so I dropped it down and restarted the set count.
Lost grip on 2nd and 3rd sets of a 4x2 on the Snatch-Grip Deadlift and only made 1 rep. Dropped weight for 4th set. Kept that same weight for a 2x4. I was supposed to drop weight for the 1x10 Walking Dumbbell Lunge but the 3x7 was easy. Should have done 3x7x100lb and then 1x10x80lb.
230 was way too heavy for the 2x2 pin press so I dropped down to 215 and did 2x2. Didn't have time to finish workout ealier in the day and was too tired to start back on the push presses and finish the last set of straight-arm pulldowns later that night.
Phase 2/Week 6/Day 3
Linear Mode
