Well, its been 24 hours and the knee is slowly getting better. I can now go up and down the stairs without pain, and I can put a little weight on it. Hopefully it will get a little every day and I will be ready to go for Phase 4.
I did some bodyweight lunges this morning and the knee is feeling better. I'm not sure how I will feel next time I try to squat with a weighted barbell on my back...I bet it will be in the back of my mind for a little bit how my knee gave out.
Friday, January 16th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 4, Upper Body - Low Workload
Weight: 196
A- Low Incline DB Press (2x2, 1x4)
1 x 3 x 180 (two 90lb dbs)
1 x 3 x 190 (two 95lb dbs)
1 x 4 x 180 (two 90lb dbs)
I thought it was supposed to be 2x3, but it was actually supposed to be 2x2. On the plus side, I got the 95s up 3 times where last week I only got it up once.
Superset #1 B1 - Band-resisted Pushups (subbed Smith Machine Bench Press)
My wrists are feeling much better, but it they still hurt a little when I get into the pushup position. So I decided to do some bro-tastic Smith Bench Presses.
1 x 7 x 245
1 x 7 x 255
1 x 10 x 235
For the above weights, I just assumed the bar weighed 45 lbs (which I know it doesnt).
B2- Supinated grip cable row
1 x 7 x 160
1 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.
My wrists are feeling much better, but it they still hurt a little when I get into the pushup position. So I decided to do some bro-tastic Smith Bench Presses.
LOL!!!!!
Good workout...I'm getting kinda good at reading a boy workout for boy-ness or wimpy-ness. So far you're on the boy-ness side, so good job!
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.
Ugh..."It's not a gym it's a fitness center." Nice response, you should have asked her why a fit person wouldn't deadlift. The chalk thing I could see because that is often in the rules, liquid chalk is a great option in those cases. The no deadlifting thing????? They can't be serious? Nice numbers so far, I'm 2 weeks behind you right now and things are going well. Best of luck.
Good workout...I'm getting kinda good at reading a boy workout for boy-ness or wimpy-ness. So far you're on the boy-ness side, so good job!
So far? I hope I don't fall back into wimpyness this last month.
Sunday, January 18th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 4, Lower Body #2 - Low Workload
Weight: 196.2
A- Speed Squat (5x2 @ 55% 1RM, then 2x2 heavy)
5 x 2 x 200
then
1 x 2 x 235
1 x 2 x 265
1 x 2 x 295
I was going to skip the heavy sets because I wasn't feeling too confident in the knee, but after the speed sets it felt pretty good. These weren't really heavy, but heavy enough, no pains or anything in the knee.
B - Rack Pulls
1 x 5 x 405
1 x 5 x 455
1 x 2 x 475
-I seem to have hit a bit of a plateau with my rack pulls, I feel like I should be able to do more. My deadlifts from the floor are getting better, but my rack pulls aren't really going up. I just don't feel like I'm in a very strong position when I pull.
C- DB Reverse Lunge (front foot elevated)
1 x 5 x 150 (two 75lb dbs)
1 x 5 x 180 (two 90lb dbs)
1 x 7 x 160 (two 80lb dbs)
-I dropped the weight to make it a little less challenging this week.
D2 - Bulgarian split squat - isometric hold
1 x 30s(e)
I was really really really close to staying home today, got another 4 inches or so of snow and it was tempting to stay home. I have 17 inches of snow on my back porch. Maybe it will stop snowing and warm up someday.
Then somewhere from my front door to the gym I lost my house keys, they fell off my keychain somehow. Luckily I had a spare key in the car.
Ugh..."It's not a gym it's a fitness center." Nice response, you should have asked her why a fit person wouldn't deadlift. The chalk thing I could see because that is often in the rules, liquid chalk is a great option in those cases. The no deadlifting thing????? They can't be serious? Nice numbers so far, I'm 2 weeks behind you right now and things are going well. Best of luck.
Problem is, this lady that took over managing the gym, came about 2 or 3 years ago. She really doesn't like the "bodybuilding/powerlifting" crowd. Not that I am either of those, but she doesn't like the people that do "intimidating" stuff like deadlifts, cleans, squats, etc...really anything that uses alot of weight, she would prefer that the members that do that would just go away to a different gym..although she won't admit that.
A couple years ago we had a dedicated deadlifting platform, but then they had one of their annual "spring cleanings", where they close the facility for a week, repaint, add some stuff, etc.. When they reopened, the platform was gone...they said it was a safety hazard. Yeah.
yep! hah, I'm over that honestly. The divorce is just about finalized and I'm ready to move on.
As far as the gym is concerned, the funny thing is that before the Y did major renovations 5 or 6 years ago and moved the weights and cardio stuff to where it is now, it was much more of a "hardcore" gym. There was a local olympic weightlifting team that practiced there, there was a big chalk bin where you could just chalk up for anything, hardly any cardio stuff, not many machines. Just a bunch of barbells and plates and dumbbells.
Monday, January 19th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 4, Upper Body #2 - Low Workload
Weight: 195.0
A- Speed Pin Press (5x2 @ 55% 1RM, then 2x2 heavy)
5 x 2 x 185
then
1 x 255 x 2
1 x 285 x 2
1 x 300 x 1 (crap)
I thought I should have been able to get 2 reps at 300.
Superset #1 B1 - Close Neutral-Grip Seated Row
1 x 6 x 170
1 x 5 x 180
1 x 9 x 160
B2- DB Push Press (subbed Weighted Dips)
1 x 5 x (BW+80)
1 x 5 x (BW+90)
1 x 9 x (BW+55)
Dips? I figured it was deload week, and I really miss doing dips. I haven't done them in a long time, so what the heck. I'm pretty sure 5 reps at BW+90 is a PR.
Superset #2 D1 - Straight-Arm Pulldown
3 x 12 x 110
-every week I use a different station for this exercise, and the weight is different on each stack. I'm pretty sure I didn't get 50 lbs stronger from last week.
D2 - Lying DB Extension (subbed Skullcrushers)
omit per instructions
And Phase 3 is done! Time to put up some big weights (hopefully) in Phase 4. My bodyweight hasn't gone up in the last few weeks, time to start eating a bunch of food.
The manager lady was there today with a yardstick, measuring around the area where we do deadlifts. I have no idea what she is planning, something sinister most likely.
I haven't posted, but I've been following the story here and hope that DLs and heavier lifts in general aren't banned from your "fitness center." Maybe when she took over management things changed with insurance policies and such and they are more like a Curves (or something like that) so they are not actually covered for things like that. That's far more likely than the story about the floor. Anyway, hope you figure something out.
Just stumbled across your training log. Looks like you've been doing great! I'm also in Phase 4 of Maximum Strength - just had my first workout today. I've really been enjoying it myself.
After reading some of your logs though, I think I need to man up on my lunges! Holy smokes. Keep up the good work!
So far? I hope I don't fall back into wimpyness this last month.
Yep, so far! I'm reserving final judgment until the end of the program!
Quote:
Originally Posted by AS
I was really really really close to staying home today, got another 4 inches or so of snow and it was tempting to stay home. I have 17 inches of snow on my back porch. Maybe it will stop snowing and warm up someday.
Then somewhere from my front door to the gym I lost my house keys, they fell off my keychain somehow. Luckily I had a spare key in the car.
Someday, somewhere, somehow...sounds like a forlorn love song! I know what you mean about being tempted to stay home, and I even love snow! I just hate cleaning off my car AGAIN at 5:30-6:00 in the morning...
Quote:
Originally Posted by AS
Problem is, this lady that took over managing the gym, came about 2 or 3 years ago. She really doesn't like the "bodybuilding/powerlifting" crowd. Not that I am either of those, but she doesn't like the people that do "intimidating" stuff like deadlifts, cleans, squats, etc...really anything that uses alot of weight, she would prefer that the members that do that would just go away to a different gym..although she won't admit that.
A couple years ago we had a dedicated deadlifting platform, but then they had one of their annual "spring cleanings", where they close the facility for a week, repaint, add some stuff, etc.. When they reopened, the platform was gone...they said it was a safety hazard. Yeah.
That is just so so sad...I really hope it gets resolved for the better.
Quote:
Originally Posted by AS
Monday, January 19th MAXIMUM STRENGTH by Eric Cressey Phase 3: Week 4, Upper Body #2 - Low Workload
Weight: 195.0
A- Speed Pin Press (5x2 @ 55% 1RM, then 2x2 heavy)
5 x 2 x 185
then
1 x 255 x 2
1 x 285 x 2
1 x 300 x 1 (crap)
I thought I should have been able to get 2 reps at 300.
Superset #1 B1 - Close Neutral-Grip Seated Row
1 x 6 x 170
1 x 5 x 180
1 x 9 x 160
B2- DB Push Press (subbed Weighted Dips)
1 x 5 x (BW+80)
1 x 5 x (BW+90)
1 x 9 x (BW+55)
Dips? I figured it was deload week, and I really miss doing dips. I haven't done them in a long time, so what the heck. I'm pretty sure 5 reps at BW+90 is a PR.
Superset #2 D1 - Straight-Arm Pulldown
3 x 12 x 110
-every week I use a different station for this exercise, and the weight is different on each stack. I'm pretty sure I didn't get 50 lbs stronger from last week.
D2 - Lying DB Extension (subbed Skullcrushers)
omit per instructions
And Phase 3 is done! Time to put up some big weights (hopefully) in Phase 4. My bodyweight hasn't gone up in the last few weeks, time to start eating a bunch of food.
The manager lady was there today with a yardstick, measuring around the area where we do deadlifts. I have no idea what she is planning, something sinister most likely.
LOL on the 50# stronger in a week! Don't we wish...
Boo on the sinister lady. I would be so ticked if I were you...
On another note--I like your new avi! I thought you were a cartoon character! Never knew you were a real person...
I was sick of the cartoon character, and I don't know what to put up besides a stupid picture of me lol.
Quote:
Originally Posted by Karen411
Maybe when she took over management things changed with insurance policies and such and they are more like a Curves (or something like that) so they are not actually covered for things like that.
I doubt it, I think she is just being nasty because she can.
Quote:
Originally Posted by MindPower
and maybe the manager was measuring up for a nice new deadlift platform
I think its more likely that she puts a huge useless piece of cardio equipment there so no lifting can be done.
Quote:
Originally Posted by DamienK
I'm also in Phase 4 of Maximum Strength - just had my first workout today. I've really been enjoying it myself.
After reading some of your logs though, I think I need to man up on my lunges! Holy smokes. Keep up the good work!
How did you like those Anderson Front Squats? They look like a killer....im looking forward to Phase 4, but not those squats. Deadlifts and rack pulls have really helped my dumbbell lunges I think, because it has strengthened my grip quite a bit and now its no longer an issue hanging onto the heavy dumbbells for the entire set.
I think he was talking about your gym manager's policy and the wimping of America in general because of these kinds of policies, not you .
Quote:
Originally Posted by AS
I doubt it, I think she is just being nasty because she can.
Quote:
Originally Posted by AS
I think its more likely that she puts a huge useless piece of cardio equipment there so no lifting can be done.
Probably, but I hope she was measuring for a new platform rather than making a plan so that you and your group can no longer do your workouts at that "fitness facility."
I have a really really bad habit of lifting hard and eating good and making really good gains for a stretch of 6-8 months, and then something happens, be it injury, work, life, etc, that causes me to miss a week or two. Then a couple weeks off turns into a month, which turns into 4 months before I know it. So then its April and I feel like crap and realize I need to start lifting again. It's a bad cycle and one I really need to break, it happens just about every year.
I really enjoyed having my cheat day on Sunday so I could eat and watch football all day.
I laughed at your first post of this thread cause its eerily similar to my cycle that I seem to go through constantly.
Sunday Football is also my cheat day.
Keep at it man and good luck with your ultimate goals.
How did you like those Anderson Front Squats? They look like a killer....im looking forward to Phase 4, but not those squats. Deadlifts and rack pulls have really helped my dumbbell lunges I think, because it has strengthened my grip quite a bit and now its no longer an issue hanging onto the heavy dumbbells for the entire set.
The Anderson Front Squats are tough! I set the safety pins at mid-hip level (about where my pockets are) which actually puts me lower than parallel, lowered down, set the bar on them and then blasted back up as best I could. I used 255 lbs. and after 5 knew that I couldn't get 2 more singles at that weight so I lowered down to 235! The speed deadlifts were a breeze but I tell you what; the reverse barbell lunges kicked my butt! I loaded the barbell to 95 lbs. and the last couple of reps of sets 3 and 4 were all I wanted!
I could probably use to just try some heavier dumbbells on the lunges and see what happens!
Look forward to hearing what you think about phase 4, day 1!
Wednesday, January 21st MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 1, Lower Body - High Workload
Weight: 195.8
A- Anderson Front Squat from Pins (7 singles at >90%)
*2 minutes rest between sets, cross grip style
1 x 1 x 235
1 x 1 x 245
1 x 1 x 255
1 x 1 x 255
1 x 1 x 260
1 x 1 x 260
1 x 1 x 265
I started fairly conservative as I didn't know what to expect. I got a little better feel after the first few sets and seemed to get stronger as I went. I expected to really hate these, they were very challenging but I didn't mind them too much. I hope I was doing them right, I started with the barbell in the normal top position, then squatted down, let the bar rest on the pins for a second, then squatted up.
B - Speed Deadlift (8x1 @ 60%)
8 x 1 x 270
Piece of cake.
C- Reverse Lunge with Front Squat Grip
*cross grip style
4 x 8 x 155
Up until the lunges, I wasn't really sweating all that much with all the single rep stuff, but after these 4 sets I was pretty much drenched. The hard part was keeping the bar in the front squat grip for such a long time. Not a fun exercise.
D- Palloff Presses
3 x 8 x 90
And Phase 4 is underway. I enjoy lifting near my 1RM so this phase should be fun. Except for lunges, I'm getting tired of lunges.
I heard that they are planning on putting in some kind of squatting rack type thing (not a real squat rack/power cage), but some other kind of contraption. We will see. I'd rather them just add another power cage.
I started fairly conservative as I didn't know what to expect. I got a little better feel after the first few sets and seemed to get stronger as I went. I expected to really hate these, they were very challenging but I didn't mind them too much. I hope I was doing them right, I started with the barbell in the normal top position, then squatted down, let the bar rest on the pins for a second, then squatted up.
I didnt do them (I have no rack), but from memory, I thought you were meant to start in the bottom position.
or you could be right, its basically the same thing anyway
AS, first of all, outstanding progress; can't wait to see the moving day results. For what it's worth, my understanding of Anderson Squats is that it's entirely a concentric move. The pin is set at the bottom point of the squat and you squat it up, then reset it on the pin again before the next rep.
By the way, if you ever get a chance to research Paul Anderson, the guy was something special in the world of strongmen.
Gotcha, well even if I did start from the top, its not that far off from the way its supposed to be (I think). At the bottom, I did come to a complete stop for a full second or two, then squatted up. Either way, they were pretty darn tough.
This is the wording from the book:
"Perform this exercise the same way you do a standard front squat, but when you reach the bottom of a rep, rest the barbell on the pins for one second, and then explode back to the starting position."
Friday, January 23rd MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 1, Upper Body - High Workload
Weight: 198.2
A- Close Grip Incline Bench Press (7 singles at >90%)
*90-120 seconds rest between sets, 14" grip
1 x 1 x 205
1 x 1 x 210
1 x 1 x 210
1 x 1 x 215
1 x 1 x 215
1 x 1 x 225
1 x F x 235
1 x 1 x 215
These went better than expected. I did use a spotter for 235, I really didn't think I would get it but wanted to give it a shot...it wasn't happening.
Superset B1 - Close Grip Decline Bench (4x8)
1 x 8 x 225
3 x 8 x 215
225 wasn't going to work for all 4 sets, so I dropped it after the first set.
B2- Chest Supported Row - Pronated (Subbed Bent-Over Row)
2 x 8 x 185
2 x 8 x 190
The chest supported row machine was out of order (big shocker...itll probably be like that for a month), so I did bent over rows.
Superset C1- Scap Wall Slides
3 x 12
C2- DB Hammer Curl (did these one arm at a time)
1 x 12 x 80 (two 40lb dbs)
1 x 10 x 90 (two 45lb dbs)
1 x 12 x 80 (two 40lb dbs)
I enjoyed this workout alot, you can't go wrong with benching and curls. I feel really comfortable with the close grip on incline presses. For me, decline close grip is kinda awkward and it started to bother my wrists a little.
I felt fat today, I weigh myself every morning and I think I've seen 197 only once in the past 3-4 weeks, so it was a bit of a shocker to see 198...oh well.
Maybe it will stop snowing and warm up someday.
. Anyway, hope you figure something out.
I'm reserving final judgment until the end of the program! 
Linear Mode
