Very nice progress! I didn't read your entire log, but have your jumps increased nicely as well? You should submit your results to Eric once you're done.
Thanks! Do you mean my broad jumps? If so, I'm not really sure honestly. When I did the 5x5 broad jumps I didn't measure them, but I imagine that they have gone up as well. My legs are alot stronger than when I started, so I don't know how they couldn't have gotten better.
Tuesday, January 6th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 3, Lower Body - Very High Workload
Weight: 195.2
A- Front Box Squat (4x3, 2x5)
4 x 3 x 265
2 x 5 x 235
B - Speed Deadlift - (10x1 @ 70% 1RM)
3 x 1 x 315
-Not good here. I knew something was wrong with my first set, I could just feel alot of pressure in my lower back and the weight went up really slow. I probably couldn't have gotten much more than 350 today if I tried, which is about 100lbs off my max. I tried a couple more sets but it wasn't getting any better. I've injured my lower back before, and it's not quite that bad yet, but I feel like I'm on the verge of hurting it. So I just stopped, and I'm going to skip my rack pulls this week, I probably just need to take a full week or 10 days off from any deadlifting type movement. It makes me mad, because I've been making good progress and I don't want to lose strength, but I don't have much of a choice.
C- Walking DB Lunge
3 x 5 x 190 (two 95lb dbs)
2 x 5 x 180 (two 90lb dbs)
-I was kinda mad at myself for hurting my back so I just felt like doing a 5x5 instead of the higher rep sets...they were still tough.
D1 - Dragon Flags
skipped because I did ab work yesterday
D2 - DB Suitcase Deadlift
skipped because my back hurts
Not a great start to very high volume week, actually the front box squats went really well, but the way my back feels is a bit of a bummer. I'm sure thats why the rack pulls didn't go well last week.
The weight is going back up, looks like that 193.6 from monday was kind of a fluke, which is good. I really am not try to lose weight right now.
I feel a little better about my workout yesterday as my legs are really sore today. The only thing that my back will prevent me from doing is deadlifting, im surprised it didn't hurt at all when I was squatting. I may do some good mornings in place of rack pulls and try to really focus on the hammies.
Thanks! The back is feeling better today, but I think I still am going to skip the rack pulls during my next workout. I may do a few heavy deadlifts during my de-load week.
Thursday, January 8th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 3, Upper Body - Very High Workload
Weight: 195
A- Low Incline DB Press (4x3, 2x5)
1 x 4 x 180 (two 90lb dbs)
1 x 1 x 190 (two 95lb dbs)*
1 x 3 x 180 (two 90lb dbs)
1 x 4 x 180 (two 90lb dbs)
1 x 5 x 170 (two 85lb dbs)
1 x 6 x 160 (two 80lb dbs)
The 90lb dbs went up kinda easy during the first set, so I thought I could handle more, but I was surprised at how much heavier the 95lb dbs were, and only got the 2nd rep about halfway up. I'm kinda in between weights here. I've never handled anything heavier than 85lb dbs on the incline though, so I should be happy.
Superset #1 B1 - Band-resisted Pushups (subbed weighted pushup)
3 x 7 x (BW+95)
1 x 10 x (BW+70)
B2- Supinated grip cable row
1 x 7 x 160
2 x 7 x 170
1 x 11 x 150
Superset #2 C1 - Face pull with external rotation
3 x 10 x 60
C2 - Band pull aparts
- I don't have bands but I tried to do the same movement without the bands.
Pretty good workout, I've never been a huge fan of heavy incline db presses because no matter how much I concentrate on form, I usually feel it more in the left side of my chest.
Thanks! The back is feeling better today, but I think I still am going to skip the rack pulls during my next workout. I may do a few heavy deadlifts during my de-load week.
Thursday, January 8th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 3, Upper Body - Very High Workload
Weight: 195
A- Low Incline DB Press (4x3, 2x5)
1 x 4 x 180 (two 90lb dbs)
1 x 1 x 190 (two 95lb dbs)*
1 x 3 x 180 (two 90lb dbs)
1 x 4 x 180 (two 90lb dbs)
1 x 5 x 170 (two 85lb dbs)
1 x 6 x 160 (two 80lb dbs)
The 90lb dbs went up kinda easy during the first set, so I thought I could handle more, but I was surprised at how much heavier the 95lb dbs were, and only got the 2nd rep about halfway up. I'm kinda in between weights here. I've never handled anything heavier than 85lb dbs on the incline though, so I should be happy.
Superset #1 B1 - Band-resisted Pushups (subbed weighted pushup)
3 x 7 x (BW+95)
1 x 10 x (BW+70)
B2- Supinated grip cable row
1 x 7 x 160
2 x 7 x 170
1 x 11 x 150
Superset #2 C1 - Face pull with external rotation
3 x 10 x 60
C2 - Band pull aparts
- I don't have bands but I tried to do the same movement without the bands.
Pretty good workout, I've never been a huge fan of heavy incline db presses because no matter how much I concentrate on form, I usually feel it more in the left side of my chest.
Nice workout! I had a similar problem (albeit with much lower weights) with incline DBs at my gym yesterday. I could easily press 55 DBs for 9 reps but getting the 60 lbs proved to be a female dog.
Hey, heavy incline db presses = massive boobage pump. So stop complaining and enjoy dat FWIW!
The 90lb dbs went up kinda easy during the first set, so I thought I could handle more, but I was surprised at how much heavier the 95lb dbs were, and only got the 2nd rep about halfway up. I'm kinda in between weights here. I've never handled anything heavier than 85lb dbs on the incline though, so I should be happy.
I notice the same thing when I do low incline DB presses. It's weird. Anyway, 90 - 95 lbs on the incline press is still a solid set.
Yesterday was the first time in a long time that I missed a scheduled workout. We got about 10" of snow overnight, and I really didn't feel like digging my car out and heading to the gym. Plus the forum was down...I couldn't possibly go workout if I can't post in my log.
Sunday, January 11th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 3, Lower Body #2 - Very Workload
Weight: 196.2
A- Speed Squat (10x2 @ 60% 1RM)
10 x 2 x 215
then I did a few relatively heavy singles at around 85-90% of my 1RM to work on my form. My knees tend to cave in a little on heavy sets and im trying to keep my knees from doing that:
1 x 1 x 315
2 x 1 x 325
2 x 1 x 330
B - Good Mornings (subbed in for Rack Pulls this week)
1 x 5 x 185
1 x 5 x 205
2 x 5 x 225
2 x 7 x 205
-These felt pretty good, not too much strain on the lower back. My back actually felt pretty good day, maybe good enough to do some pulls, but I decided to save the pulls for next week.
C- DB Reverse Lunge (front foot elevated)
1 x 5 x 180 (two 90lb dbs)
2 x 5 x 200 (two 100lb dbs)
2 x 7 x 180 (two 90lb dbs)
Power Cleans a buddy was doing some cleans, i haven't done these in a while so i decided to give it a try a few times.
1 x 3 x 165
1 x F x 195
1 x 1 x 195
1 x 1 x 215
Failed the first time I did 195, I just haven't done these in probably a year and had to get used to it. The second time 195 went up pretty easy. Barely got 215.
Superset #1 D1 - Cable woodchop - chest height
3 x 10 x 100lb
D2 - Bulgarian split squat - isometric hold
3 x 30s(e)
Yesterday was the first time in a long time that I missed a scheduled workout. We got about 10" of snow overnight, and I really didn't feel like digging my car out and heading to the gym. Plus the forum was down...I couldn't possibly go workout if I can't post in my log.
LOL!!!!!!!!!!! Makes sense to me...
Did you get the rain/ice afterwards? We didn't--just 10" of lovely powder!
Your workouts look good as always. I don't think I've seen anyone do lunges with 100# dbs before, even on this forum!
Did you get the rain/ice afterwards? We didn't--just 10" of lovely powder!
Yeah a little. At around 4pm or so yesterday I actually started to shovel my car out and I was planning on going, then it started to rain/ice as I was shoveling and decided against it.
Quote:
Originally Posted by Celestialmom
I don't think I've seen anyone do lunges with 100# dbs before, even on this forum!
impressive, man. especially those power cleans. wow
Thanks, I know my technique probably isn't very good, so I tend to shy away from the olympic lifts. After I throw it up I can't seem to get myself to bend the knees to duck down a bit and catch the bar, so I have to throw it up pretty high to complete the lift.
My workout today kinda sucked thanks to one of the managers (not sure what her job title is) of the Y. One of the guys I workout with was doing some fairly heavy deadlifts (around 400)...now he uses good form and doesnt drop the weights or anything, but when you are pulling that much you are going to make a little noise putting the weight down. Well this lady storms into the gym on a rampage, tells the guy that he has to leave because someone complained to her that we were making too much noise. Then she tells another guy that he had to leave because he was using chalk (which you aren't supposed to have, but he wasn't making a mess or anything). They both refused to leave, then she told me I had to leave because I was dropping weights (which I wasn't...i was doing push presses). She said there was no deadlifting allowed (although there is a platform setup, and they have lots and lots of bumper plates). We told her it was a gym, what does she expect, and she said "its not a gym, its a fitness center". hahaha. Then she brought her boss down, and they said that when you deadlift it could crack the concrete supports that the facility is built on. WTF?
ugh...what a pain in the ass. I will continue to lift there and see how it goes, but if this becomes a big deal every time I lift something heavy (or god forbid do something like a power clean or snatch), I may have to look for a new gym. Maybe this will just blow over, but i was really pissed after this happened and it messed up my workout.
It should be interesting when I deadlift on wednesday.
Monday, January 12th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 4, Upper Body #2 - Very High Workload
Weight: 196.0
A- Speed Pin Press (10x2 @ 60% 1RM, then 2x2 heavy)
10 x 2 x 185
Superset #1 B1 - Close Neutral-Grip Seated Row
2 x 5 x 170
1 x 5 x 180 (actually first 3 reps with 180, then 2 more with 170
2 x 11 x 150 (should have used more weight probably, so did as many as i could)
B2- DB Push Press (subbed BB Push Press)
2 x 5 x 165
1 x 5 x 175
2 x 7 x 155
Superset #2 D1 - Straight-Arm Pulldown
3 x 12 x 65
D2 - Lying DB Extension (subbed Skullcrushers)
1 x 10 x 95
1 x 9 x 110
1 x 8 x 110
The intensity was pretty low today. Took about an hour and a half to finish this between doing my sets and talking to the crazy lady. I was just in a bad mood after all of that and didn't feel like working out. Funniest part was when i was standing around in between sets, she storms over to me and points at me and yells "you're outta here". It was kinda funny at this point so I smiled and asked why, first she said I was using chalk, so I showed her my hands, then she said I was dropping weights or making too much noise or something. I guess you aren't innocent until proven guilty at the gym. Can't wait till my next workout
Oh, plus for some stupid reason my wrists are really bothering me today. I have no idea why, but they hurt..especially my right one. Really bothered me on the push presses. Maybe I'm just getting old and falling apart.
Wednesday, January 14th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 4, Lower Body - Low Workload
Weight: 197.0
A- Front Box Squat (2x2, 1x4)
1 x 2 x 245
1 x 2 x 255
1 x 4 x 225
-I lowered the box and widened the stance a bit this week, so I lowered the weights a bit.
B - Speed Deadlift - (omit)
These are supposed to be omitted this week, but I have decided to try a few sets of relatively heavy pulls because I haven't deadlifted in a little while due to my back.
315 x 5
360 x 3
390 x 2
410 x 2
430 x 2
These felt great, it felt amazing to deadlift without any lower back discomfort, even 430 went up pretty quick. I will admit though, my back feels a little weird at the moment sitting here, perhaps I overdid it a bit. Hopefully I didn't hurt it again...blah..oh well.
C- Walking DB Lunge
Was supposed to do 3 sets but I skipped them due to the deadlifts. Its supposed to be a de-load week so I didn't want to do too much.
D1 - Dragon Flags
2 x 10 x BW
D2 - DB Suitcase Deadlift
I forgot my notebook today and thought I was supposed to do Palloff Presses for some reason.
Palloff Presses: 2 x 8 x 80
Nice deadlifting,
Did you crack the foundations again?
Hah, well I was very careful with the heavy sets as I didn't want to do any damage.
Here is a little update from the mess on Monday. Apparently after I left, one of the guys who was confronted (he's an older guy, around 50, big strong guy), kept at it with the manager lady. They were going back and forth and she told him to leave. He refused to leave (I'm sure he got fairly rude about it, but she was being crazy), and she called the cops. So the cops came and escorted him out of the building. This does not bode well for future chalk use or deadlifting hah. If she was mad enough to call the cops then I'm sure she isn't going to let this blow over.
Hah, well I was very careful with the heavy sets as I didn't want to do any damage.
Here is a little update from the mess on Monday. Apparently after I left, one of the guys who was confronted (he's an older guy, around 50, big strong guy), kept at it with the manager lady. They were going back and forth and she told him to leave. He refused to leave (I'm sure he got fairly rude about it, but she was being crazy), and she called the cops. So the cops came and escorted him out of the building. This does not bode well for future chalk use or deadlifting hah. If she was mad enough to call the cops then I'm sure she isn't going to let this blow over.
Too much drama for me....
Almost arrested for working on your healt? egad! That is totally messed up. Are there any PL gyms in your area?
Wednesday, January 14th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 4, Lower Body - Low Workload
Weight: 197.0
A- Front Box Squat (2x2, 1x4)
1 x 2 x 245
1 x 2 x 255
1 x 4 x 225
-I lowered the box and widened the stance a bit this week, so I lowered the weights a bit.
B - Speed Deadlift - (omit)
These are supposed to be omitted this week, but I have decided to try a few sets of relatively heavy pulls because I haven't deadlifted in a little while due to my back.
315 x 5
360 x 3
390 x 2
410 x 2
430 x 2
These felt great, it felt amazing to deadlift without any lower back discomfort, even 430 went up pretty quick. I will admit though, my back feels a little weird at the moment sitting here, perhaps I overdid it a bit. Hopefully I didn't hurt it again...blah..oh well.
C- Walking DB Lunge
Was supposed to do 3 sets but I skipped them due to the deadlifts. Its supposed to be a de-load week so I didn't want to do too much.
D1 - Dragon Flags
2 x 10 x BW
D2 - DB Suitcase Deadlift
I forgot my notebook today and thought I was supposed to do Palloff Presses for some reason.
Palloff Presses: 2 x 8 x 80
very jealous, man. great work ... all these numbers are sick. Are you growing, too as you get stronger?
very jealous, man. great work ... all these numbers are sick. Are you growing, too as you get stronger?
Tough to tell, I'm about 6-7lbs heavier than when I started, and I don't think I've put on alot of fat. So yeah I'm sure I've put on some size, although I am looking forward to doing something a little more hypertrophy focused after I finish this. I am looking forward to Phase 4 though, which has alot of heavy singles.
Quote:
Originally Posted by Celestialmom
How's your back today?
Well my back isn't the big problem today. Last night I was putting some dishes in the dishwasher, I bent down a little and all of a sudden there was this sharp pain in my left knee and I fell down, couldn't support any weight on it. I could hardly walk on it for 10 minutes or so. I can walk on it fine now, but when I walk up the stairs I have to lead with my right leg and just drag the left leg. I can bend it ok (like if i bend me knee back and grab my foot to stretch the quad), but if I kneel down I have to put all the weight on my right leg. If my leg is straightened I can put weight on it just fine, but not when its bent.
I'm going to give it a couple days to see if it gets any better, and if it doesn't then ill get it looked at. I've never had any knee problems before, it was just this freak thing. I think I kinda tweaked my back a little when I fell too. Nothing major, its a little sore but I'm more concerned about the knee.
I will continue with the deload week, doing upper body tomorrow, and then I imagine I will have to skip my next lower body workout.
Glad to hear your back is improving.
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