Yeah i didn't know what to start with, but i usually do reverse lunges (which i prefer alot more) with 75lbers, but i usually rest a tad bit between sides. One continuous set of 16 reps was almost more than i could take by the last set. I imagine im going to be sore tomorrow cause that is alot more leg volume than i typically do in a single session. I've been doing full body stuff for quite a while.
I can guarantee the day after I do any kind of lunge I will have a sore ass.
Are you doing the foam rolling and mobility warmups from MS as well??
If you are, I never looked forward to the tennis ball in the ass cheek the next workout after lunges
Yes i am, although i have to say i skipped the tennis ball stuff cause i didnt have one lying around. I guess i should go pick one up so i can do it right.
I have been doing warmup #2 ever since i got the book 3-4 weeks ago. I just don't really like warmup #1.
Saturday, November 1st MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 1, Upper Body - High Workload
Weight: 193 (dang, up 2 lbs, probably just a freak thing)
A - Bench Press 5 x 4 x 225lb
-Not too bad, stronger than I have a few weeks ago I think, but still not back to where I was a few months ago.
Superset B1 - Neutral Grip Incline DB Bench Press
3 x 10 x 130lb (2 65lb db)
-I had a little more difficulty than i imagined. I picked 65lbers to be conservative, but Ive never really done neutral grip before and they were harder for me than the standard (palms out) grip. Not sure if that's normal.
B2 - Medium Grip Pronated Cable Row
4 x 10,10,10,9 x 130lb
-Form was bad on that last rep of the last set so I couldn't count it.
Superset C1 - Prone Trap Raise
3 x 12 x 12.5lbers
C2 - External Rotation
3 x 12(e) x 12.5lbers
-The flexibility on my left side is embarrassing.
D - Side Bridge
3 x 30s
-Did a few sets of Cable Woodchops as well.
Workout didn't take too long, the volume seemed pretty low compared to the workouts I usually do. Maybe that will be a good thing though, my volume has probably been too high to see much in terms of strength gains.
Monday, November 3rd MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 1, Lower Body #2 - High Workload
Weight: 192
A - Front Squat (cross-grip style)
1 x 6 x 195lb
3 x 6 x 205lb
-After I did the 1st set, I felt like I could handle more so I added 10lb. I've always hated these, but after doing 4 sets I sorta grown to like them because they kicked my ass so bad.
B - Rack Pull
1 x 6 x 365lb
1 x 6 x 405lb
1 x 6 x 425lb
1 x 6 x 445lb
-I've never done these before so i had a hard time judging where to start. 365 seemed a little easy, but my last set at 445 was too much i think. I got all 6 reps in but it felt a little too heavy. 425 was probably my sweet spot...which i might add is higher than Lost Dog, so you've got work to do.
C - Bulgarian Split Squat
4 x 6(e) x 120lb (2 60lb dbs)
-I do not like these
Superset D1 - Cable Pull Through
3 x 10 x 60lb
D2 - Reverse Crunch
3 x 12 x BW
I didn't think this was going to be that tough of a workout, but once again I was wrong. Im enjoying the program so far, doing alot of exercises that ive either never done, or haven't done in a long time. I just started using chalk about a week ago for the deadlift and variations of it, and it makes a world of difference with the grip.
Looking good so far. I just got the book and will start the program with a friend around new years. He is a personal trainer (a good one) and will have a better schedule then. In the meantime I'm going to follow your log and apply some of the basic principles of the program like speed work ,rack pulls, singles over 90% etc. I also have another friend who went through the whole thing and loves it. He was already really strong but got even stronger.
I'll interested to see how you like the program as it unfolds. Good luck!
Thanks, i like it so far. Id like to do some work over 90% 1 RM, but i know that doesn't happen until phase 4. I do like the setup though, the workouts are harder than they look on paper.
Tuesday, November 4th MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 1, Upper Body #2 - High Workload
Weight: 192.2Superset #1 A1 - Single Arm DB Push Press
3 x 6 x 65lb (each)
1 x 6 x 70lb (each)
A2 - CG Chinup
1 x 6 x (BW+35)
3 x 6 x (BW+50)
-Wasn't sure where to start out, but BW+35 was too light...BW+50 seemed perfect.
Superset #2 B1 - Pushup
1 x 10 x (BW+35)
2 x 10 x (BW+70)
Once I figured out how to get two 35lb plates on my back by myself I was good to go. I probably looked like an idiot until I figured it out.
B2 - DB Bent Over Row
3 x 8 x 90lb (each)
Superset #3 C1 - Kneeling Cable External Rotation
3 x 12 x 25lb (each)
C2 - Side Bridge
3 x 30s x BW
Good workout today, a little bit more conventional, but I enjoyed it. My lower back is a tad bit sore from the rack pulls yesterday, my hands are a little sore too. I've got 48 hours until I have to box squat so my back should be ok by then.
On a side note, I've upped my calories to around 3700-3800 on training days and around 3000 on non-training days. Given that ive increased my training days from 3 to 4 per week, im looking at around a 2000-2200 calorie/week bump from a week or two ago. When I was cutting I was getting around 2100 calories per day on average...so its taken me 5 weeks to go from about 2100 cals/day to about 3400 cals/day and I haven't really put much fat on so im happy my metabolism is getting better. At the height of my last "bulk" this past summer, I was taking in 4000+ cals per day, but I put on a little too much fat and im trying to get calories from cleaner sources.
Thursday, October 30th MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 2, Lower Body - Medium Workload
Weight: 191.2
A - Box Squat 1 x 4 x 275lb
1 x 4 x 280lb (+5lb)
2 x 4 x 285lb (+10lb)
-Medium week calls for one less set, but I upped the weight a little because I was feeling good.
B - Speed Deadlift
8 x 2 x 235 (55% 1RM)
-My back was feeling a little weird, I think from the rack pulls. I was a little careless with the 1st rep I took and felt a little twinge. Still got through all the sets without any major problems...will have to see how it feels for rack pulls, I still have like 4 days until I have to do them.
C - Walking DB Lunge
1 x 8(e) x 150lb (2 75lb DB)
2 x 8(e) x 160lb (2 80lb DB) (+5lb each)
-Man I was happy it was medium week, 3 sets is easier than 4. I will try to get all 4 sets with 80lbers next week.
Superset D1 - Reverse Crunch
3 x 12 x BW
D2 - Prone Bridge
3 x 30s x (BW+70) (one foot in air)
-I was trying to think how to make this harder so I put 2 35lb plates on my back.
-I think im going to add some calories on my non-training days. My average weight for this week is maybe a half pound more than 2 weeks ago. A few weeks ago I decided to record my weight on a spreadsheet every morning when I wake up so I can better track how much Im gaining. In the past I usually forget exactly where I start and how much im gaining and usually gain too much fat in the end.
Saturday, November 8th MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 2, Upper Body - Medium Workload
Weight: 192.2
A - Bench Press 1 x 4 x 225lb
1 x 4 x 230lb (+5lb)
2 x 4 x 235lb (+10lb)
-I actually had a spotter today so i added a few pounds.
Superset B1 -Incline DB Bench Press
3 x 9 x 140lb (2 70lb db)
-Changed these to a pronated grip because the other grip was making my elbow feel kinda weird.
B2 - Medium Grip Pronated Cable Row
4 x 9 x 135lb (+5lb)
Superset C1 - Prone Trap Raise
3 x 12 x 15lbers
C2 - External Rotation
3 x 12(e) x 12.5lbers
D - Side Bridge
3 x 30s
I know its medium week, but it didn't seem like I did much volume today. Oh well...
Thanks for check in, sorry your PRs didn't go up as much as you were hoping. What are you planning on doing next?
Im sure you will have better results, as for next, Im looking at competing in a strongman comp, they have a lightweight division (84kg/185lbs) here which would be awesome to compete in and give me something to train for. The national titles were yesterday, It will be interesting to see the results.
I'll be looking at competing in the state titles in April.
Tuesday, November 11th MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 2, Upper Body #2 - Medium Workload
Weight: 191 (eating more but the weight isn't going up, i guess thats not a bad thing)
Superset #1 A1 - Single Arm DB Push Press
3 x 6 x 70lb (each) (+5lb)
1 x 6 x 75lb (each) (+5lb)
-On the last set last week i tried an extra 5lb, so I tried it again this week on the last set. My right side is stronger, I probably could have gone with 80lb, but barely got it on the left.
A2 - CG Chinup
3 x 6 x (BW+55) (+5lb)
Superset #2 B1 - Pushup
3 x 12 x (BW+70)
B2 - DB Bent Over Row
3 x 7 x 95lb (each) (+5lb)
-Right side is a little weaker than my left with rowing, could have done 100s with the left.
Superset #3 C1 - Kneeling Cable External Rotation
3 x 12 x 30lb (each) (+5lb)
C2 - Side Bridge
3 x 30s x BW
These upper body days seem easy compared to the lower body days.
Yeah I know, I really need to concentrate on that. It always starts to slip off my left shoulder (which is my 'underneath' arm on the cross grip). A few weeks ago I was having trouble hanging onto 195lb, but now that seems easy so I'm sure ill get better at it each week.
Thursday, November 13th MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 3, Lower Body - Very High Workload
Weight: 193
A - Box Squat 1 x 3 x 290lb
1 x 3 x 295lb
3 x 3 x 300lb
3 x 3 x 305lb
-Was feeling really good today, even the 305 was going up nice and smooth.
B - Speed Deadlift
10 x 2 x 255 (60% 1RM)
then....
385lb x 2
385lb x 6
415lb x 3
-I know it doesnt call for heavy deads today, but a buddy of mine was there and deadlifting and I just felt like doing a couple heavy sets. The first set of 385 didn't feel great, and I was going to try for one more set of 3, but then the 385 felt like nothing...I probably could have done 8 reps. I was pretty pumped so I threw on 30 more pounds and got 3 reps with 415 while still leaving a rep in the tank.
C - Walking DB Lunge
4 x 8(e) x 160lb (2 80lb DB)
-On the 2nd and 3rd sets I actually only got 7 reps per side, but got all 8 on the last set.
Superset D1 - Reverse Crunch
3 x 12 x BW
D2 - Prone Bridge
3 x 45s x (BW+70) (one foot in air)
Great workout, I probably won't be able to walk tomorrow.
My legs were feeling a little funny after my last set of lunges, I just got back about 30 min ago. Im gonna be feeling it in the morning im sure. My box squat strength has gotten so much better in 3 weeks, probably just due to the amount of leg work im doing.
Saturday, November 15th MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 3, Upper Body - Very High Workload
Weight: 193
A - Bench Press (8x3) 1 x 3 x 235lb
3 x 3 x 240lb
4 x 3 x 245lb
-Felt pretty good, last couple sets were heavy but I did get them.
Superset B1 -Incline DB Bench Press
3 x 10 x 150lb (2 75lb db)
-Got 10 on the first set, but only got 9 on the last two.
B2 - Medium Grip Pronated Cable Row
4 x 10 x 140lb
-Got only 9 on the last set.
Monday, November 17th MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 3, Lower Body #2 - Very High Workload
Weight: 193.8
A - Front Squat (cross-grip style)
1 x 6 x 215lb
3 x 6 x 220lb
2 x 6 x 225lb
1 x 1 x 265lb* - Just wanted to see how heavy 265 felt, it actually wasn't that bad. I took a video of it with my phone, the viewpoint is a little low but its the best I could do. Im not sure about the form, I go deep enough, but something about it looks a little funny to me...just not completely right. I might be on my toes a bit more than I should. I know my elbows dropped a bit, I was pretty tired by this point.
Front Squat video (fast forward to the 30sec mark, had to setup my phone): YouTube - Front Squat
Im pretty happy with the video quality from my phone...not bad.
-Only got 5 on the last set, bar rolled off my shoulders, had to catch it zercher style.
B - Rack Pull
1 x 6 x 405lb
1 x 6 x 445lb
2 x 6 x 465lb
-Looked at my hands after the last rep, and I tore two calluses off, one on each hand...damn. Had to take about a 10 minute break to clean and bandage myself.
C - Bulgarian Split Squat
1 x 6(e) x 130lb (2 65lb dbs)
3 x 6(e) x 140lb (2 75lb dbs)
-Couldnt find the other 70lb db anywhere, don't know what happened to it. I was able to manage the 75s though.
Superset D1 - Cable Pull Through
1 x 10 x 100lb
2 x 10 x 110lb
-Turns out i was doing these wrong the first two week, so i was able to up the weight when i started doing them correctly.
D2 - Reverse Crunch
3 x 12 x BW
Blah...not the best day today. My weights were good, but I was taking way too much time between sets today. Got alot on my mind, plus I was talking to people too much, tore up my hands, just took way too long today. I guess every day isn't going to be the best. My hands hurt like hell, hopefully im able to do my upper body day tomorrow ok.
Tuesday, November 18th MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 2, Upper Body #2 - Very High Workload
Weight: 193
Superset #1 A1 - Single Arm DB Push Press
1 x 6 x 75lb(e)
1 x 6 x 80lb(e)
1 x 5 x 80lb(e) - too heavy, gotta drop back down
3 x 7 x 75lb(e)
-So its too big of a jump up to 80lb, so I did an extra rep with the 75lbers on the last 3 sets.
A2 - CG Chinup
1 x 6 x (BW+55)
1 x 5 x (BW+57.5) - too heavy
2 x 6 x (BW+55)
-Thought I would be able to move up in weight, but apparently not. This is partly due to the missing chunks of skin where my calluses used to be on each hand. They are starting to heal already, but still painful, especially on the chinups.
Superset #2 B1 - Pushup
4 x 10 x (BW+80)
B2 - DB Bent Over Row
4 x 8 x 95lb (each)
Superset #3 C1 - Kneeling Cable External Rotation
3 x 12 x 30lb (each)
C2 - Side Bridge
3 x 30s x BW
This seemed like alot of volume. I'm happy to say that very high volume week is over. I love to lift, but my body feels kinda beat up and im ready for the de-load week.
Initially I was disappointed I couldnt get 80lb for all the push presses, but then I looked back and realized I started with 65lb, and today I was handling the 75lb with ease, so I'm satisfied.
Thursday, November 20th MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 4, Lower Body - Low Workload
Weight: 194.4
A - Box Squat 3 x 3 x 305lb
-Lowered the "box" about 1.5", I took a video of myself and realized I wasn't going down as low as I thought.
B - Speed Deadlift
3 x 2 x 275 (65% 1RM)
-After this I did 5 or 6 sets with lower weights (between 135 and 225) for a couple reps while taking video of myself to check my form. It seems I'm not getting down as low as I thought. I guess im more of a hip-dominant puller, I'm not sure if sitting back a bit more and getting my ass lower will help me pull more or not.
C - Walking DB Lunge
2 x 8(e) x 130lb (2 65lb DB)
-It said to go easy on the lunges so I used 65lbers. Piece of cake compared to the 80s.
Superset D1 - Reverse Crunch
3 x 12 x BW
D2 - Prone Bridge
skipped
Just didn't feel like doing bridges, they are getting too easy for me. I did some various other core stuff instead.
Workout was pretty easy today as expected. I used the extra time to correct my form. I'm addicted to taking video of myself to check my form. People probably think I'm weird but whatever.
Friday, November 21nd MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 4, Upper Body - Low Workload
Weight: 191.8
A - Bench Press (3x3) 1 x 3 x 240lb
1 x 3 x 245lb
1 x 3 x 250lb
-I was surprised how quick the 250 went up, especially the first 2 reps.
Superset B1 -Incline DB Bench Press
2 x 10 x 150lb (2 75lb db)
B2 - Medium Grip Pronated Cable Row
3 x 10 x 140lb
Superset C1 - Prone Trap Raise
2 x 12 x 15lb
C2 - External Rotation
2 x 12(e) x 15lb
Cut the trap raises and external rotation down to 2 sets, i was getting a little bit of pain in my left shoulder on the trap raises.
After this I did some HIIT for about 8 minutes. Skipped the ab work today, im probably going to go to the gym tomorrow to do a little HIIT and core work.
Monday, November 23rd MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 4, Lower Body #2 - Low Workload
Weight: 192.6
A - Front Squat (cross-grip style)
3 x 5 x 225lb
B - Rack Pull
skipped
C - Bulgarian Split Squat
2 x 6(e) x 150lb (2 75lb dbs)
Superset D1 - Cable Pull Through
skip
D2 - Reverse Crunch
skip
Today was pretty bad, didn't feel good going in and had no energy. I tried the rack pulls but it hurt to hang on to the bar, my calluses are still healing and I just wasn't feeling it. I did 10 minutes on the bike and then went home.
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