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.
Yeah, that's exactly how I did them and as you pointed out in the bookk, how they are supposed to be done. So do you use the clean grip or of the cross-hand grip? I've always used the clean grip on the front squat but I tried the cross-hand when I did the lunges and it felt alright.
Those are some strong incline bench numbers! I stepped up my lunges after looking at your training log. Thanks for the motivation!
I do all my front squats cross-grip style. I just don't have the flexibility in my wrists to hold the bar with any significant weight on the bar. It was hard at first to have the strength to hold it gross-grip style, but I got used to it.
Sunday, January 25th MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 1, Lower Body #2 - High Workload
Weight: 195.4
A- Speed Box Squat
10 x 2 x 185
B - Glute Hame Raise
4 x 5 x BW
C- DB Forward Lunge
1 x 6 x 170 (two 85lb dbs)
1 x 6 x 180 (two 90lb dbs)
Superset D1- Pistol Squat to box (bench)
3 x 10 x BW
my legs were pretty tired going into these. im better at these than i was the first time i did them, but still wasn't able to get all the reps with real good form.
D2- BB Rollout off 4 inch box
1 x 10 x BW
This workout probably goes under the category "harder than it looks". It started out pretty easy but definitely got tougher as it went along. Probably my least favorite day in a while, I just don't really enjoy doing these exercises.
My back is starting to bother me a little, but its not from lifting. I've been under a bit of a deadline for work and have literally been sitting in my computer chair for 12-14 hours a day for the past few days (i work from home most days). I try to use good posture but often times i forget and it bothers my back.
Nice looking workout--no, I'm getting pretty good at telling when a workout is harder than it looks--this looks hard so it must have been a killer! I'm not looking forward to the pistol squats OR the bb rollouts.
Sorry about the back...
Thanks, at least im not too fat today lol. 198 must have just been a blip.
I guess im just used to the workouts that have one "big" movement, it doesn't seem like it counts when its just speed stuff. I don't mind doing accessory stuff, but I just wasn't crazy about this combo of movement. No biggie, tomorrow's workout looks like fun. I like floor presses and pullups.
I just realized I wrote "1 x 10 x BW" for the rollouts. I actually did all 3 sets, no wimping out.
Monday, January 26th MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 1, Upper Body #2 - High Workload
Weight: 195.6
A- Speed Bench
10 x 2 x 155
Superset B1 - Close-Grip Floor Press
1 x 5 x 225
3 x 5 x 230
1 x 7 x 215
1 x 7 x 205
Initially I had to widen my grip just a bit, maybe an inch on each side (index finger just barely outside the smooth part of the bar), because my right forearm (down near the elbow) felt a little weird. On each set I narrowed the grip a hair.
B2- Neutral Grip Pullup
4 x 5 x (BW+55)
Superset C1- One Arm Dumbbell Row
3 x 10 x 95(e)
C2- Close Grip Pushup
3 x 10 x BW
Good workout, although all this close grip pressing is starting to bother my wrists and forearms a little. Pretty much every pressing movement in this phase is close grip.
I haven't had a ton of sleep the last couple nights. I was dog sitting for 4 little dogs (plus my dog), so I had 5 small dogs sleeping with me fighting for position in bed. I like to get 8 hours but have been lucky to get 5-6 the last couple nights.
Training is looking good man, ready for a BIG finish
Let's hope so, as long as I can stay injury free. I've had some forearm/back issues that are creeping up on me, they haven't slowed me down too much yet though.
I'm actually going to walk to the gym today. There is a thick layer of ice down from last night, and then a few inches of snow on top of that, and they haven't even touch the streets back where I live. I don't want to risk it, im not even sure I could get up the hill near my house. Only about a 10-15 minute walk, but its going to be cold.
Initially I had to widen my grip just a bit, maybe an inch on each side (index finger just barely outside the smooth part of the bar), because my right forearm (down near the elbow) felt a little weird. On each set I narrowed the grip a hair.
Get a good set of wrist wraps (got mine from eliteFTS.com). I did the entire 16 weeks with "golfers elbow". The wraps stabilize things and I was able to work through the movements. I also did reverse curls and other things to get stronger forearms. Now the pain is gone and I don't use the wraps anymore, but it did help when the weight got heavy. Doing 230 lbs on close grip floor presses is good stuff.
Get a good set of wrist wraps (got mine from eliteFTS.com). I did the entire 16 weeks with "golfers elbow". The wraps stabilize things and I was able to work through the movements. I also did reverse curls and other things to get stronger forearms. Now the pain is gone and I don't use the wraps anymore, but it did help when the weight got heavy. Doing 230 lbs on close grip floor presses is good stuff.
I never thought of using straps for pressing stuff, I'll see if they have some decent ones at Dick's before my next workout. I'm not sure its a matter of weak forearms (although it might be), the forearm pain is kind of a nagging injury ive had off and on for years. It seems that it pops up when I do higher volume stuff.
I never thought of using straps for pressing stuff, I'll see if they have some decent ones at Dick's before my next workout. I'm not sure its a matter of weak forearms (although it might be), the forearm pain is kind of a nagging injury ive had off and on for years. It seems that it pops up when I do higher volume stuff.
What they do is force you to keep your wrist straight while you press the weight. The pain comes from letting your hands bend back. They were my best friend during Maximal Strength. With your numbers, I don't think you have weak forearms. You probably just need to develop strength in extension.
Wednesday, January 28th MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 2, Lower Body - Medium Workload
Weight: 196.6
A- Anderson Front Squat from Pins (5 singles at >90%)
*2 minutes rest between sets, cross grip style
1 x 1 x 255
1 x 1 x 265
1 x 1 x 275
1 x 1 x 280*
1 x 1 x 265
*holy crap that was heavy
Upped the weight significantly this week. I almost didn't get 280 off the pins, but I did get it up. I could feel myself starting to lean forward a tad bit on 280 but I was able to straighten myself out.
B - Speed Deadlift (8x1 @ 65%)
8 x 1 x 295
C- Reverse Lunge with Front Squat Grip
*cross grip style
3 x 8 x 175
Up 20 lbs from last week. Thankfully it was only 3 sets. These things are killers.
D- Palloff Presses
3 x 8 x 90
I actually kind of enjoyed the walk today. It was relaxing after the workout, although my legs were fried. I just wish people would shovel their sidewalks.
I was super annoyed at the start of my workout. There was hardly anyone there, except 3 kids using the squat rack (there is no other place to do squats in the gym). So I did my warmup, stretching and stuff, hoping they would be done soon. I asked them how many sets they had left, and they said 2 each. No problem..I figured 5 minutes and they should be done. These guys were hilarious. One of them was the "expert lifter" of the group. They were doing frat boy quarter squats first of all, and the "expert" puts on 315, gets himself all pumped up, and has the other 2 spot him. On each rep, the two spotters are yelling at him "It's all you!", "Piece of cake!", "It's nothin! It's nothin!. Seriously. And then they are taking 3-4 minutes rest in between each other's sets. Kid 1 does a set, rest 3-4 minutes, Kid 2 does a set, rest 3-4 minutes, Kid 3 does a set, rest 3-4 minutes, and repeat. I was driving me crazy.
So I finally get to do my stuff, and I hear the "expert" say, next were gonnna do front squats, but don't worry, those are alot easier than regular squats. I'm not sure he knows what front squats are.
What they do is force you to keep your wrist straight while you press the weight. The pain comes from letting your hands bend back. They were my best friend during Maximal Strength. With your numbers, I don't think you have weak forearms. You probably just need to develop strength in extension.
Ahhh, ok I see. My wrist pain is pretty much gone (I think it was from doing some power cleans where I didn't make a good catch). The pain I was getting was closer to the elbow, kind of a cross between pain and weakness near the right elbow. It wasn't bad enough so that I couldnt complete the lifts, but I could feel it. When I went to cut an apple this morning I could feel it a little in the same spot, a bit of discomfort as I was cutting. Do you think the straps would still be beneficial?
Ahhh, ok I see. My wrist pain is pretty much gone (I think it was from doing some power cleans where I didn't make a good catch). The pain I was getting was closer to the elbow, kind of a cross between pain and weakness near the right elbow. It wasn't bad enough so that I could complete the lifts, but I could feel it. When I went to cut an apple this morning I could feel it a little in the same spot, a bit of discomfort as I was cutting. Do you think the straps would still be beneficial?
I know exactly what you're talking about on the powercleans. The catch is everything. If you don't turn the elbows, somethings going to give.
for me, the wraps were beneficial when pressing the heavier weights. Without them, it was painful, but with them I pressed almost pain free. I'm concerned that you might be describing an injury more than just a nagging pain from hitting old tendons to hard. For example, a friend of mine gets elbow pain from benching really heavy. The wraps would do him good. However, I wonder if actually suffered and injury that needs to be tended to? Does that make sense?
Yeah it makes sense. When I have gotten this pain before (although I will usually wait until it gets more painful), I tend to take a week or 10 days off and the pain goes away for a while. Right now, the pain/weakness isn't nearly as bad as it has been in the past where I have to take time off. It wouldn't hurt to get it looked at, I just don't want a Dr. to tell me I need to stop lifting for a while. I'm hoping I can just get through the last couple weeks of the program and then take a little time off.
soonermark, I'm looking at those wrist straps and wondering how exactly they work. I can see they are velcro, but does any part of it go around the bar? or is it just around the wrist? What exactly are those two black little loops for?
A- Anderson Front Squat from Pins (5 singles at >90%)
*2 minutes rest between sets, cross grip style
1 x 1 x 255
1 x 1 x 265
1 x 1 x 275
1 x 1 x 280*
1 x 1 x 265
*holy crap that was heavy
Upped the weight significantly this week. I almost didn't get 280 off the pins, but I did get it up. I could feel myself starting to lean forward a tad bit on 280 but I was able to straighten myself out.
B - Speed Deadlift (8x1 @ 65%)
8 x 1 x 295
C- Reverse Lunge with Front Squat Grip
*cross grip style
3 x 8 x 175
Up 20 lbs from last week. Thankfully it was only 3 sets. These things are killers.
Looks like you've got this workout figured out! That's huge on those reverse lunges - way to go!
I'm still trying to decide. I want to do a higher volume routine. What I may try is starting out with Joel Marion's "Stripped Down Hypertrophy" (http://www.t-nation.com/readArticle.do?id=1929120) . It's a crazy amount of volume and I will probably burn out, but I want to give it a try for a couple weeks and see how it goes. I also like the idea of Marion's "Radical New Training Program" (http://www.t-nation.com/free_online_...aining_program). I may alternate the two, like 2-3 weeks on one, then 2-3 weeks on the other.
Friday, January 30th MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 2, Upper Body - Med Workload
Weight: 196.8
A- Close Grip Incline Bench Press (5 singles at >90%)
*2 minutes rest between sets, 14" grip
1 x 1 x 215
1 x 1 x 220
1 x 1 x 230
1 x 1 x 225
1 x 1 x 225
Upped the weight for all sets, maxed at 5lb heavier than last week.
Superset B1 - Close Grip Decline Bench (3x8)
1 x 7 x 225
2 x 8 x 225
First set felt a little awkward and didn't try for the 8th rep, but got it with the last 2 sets.
B2- Chest Supported Row - Pronated
1 x 8 x 180
2 x 8 x 190
Used a chest-supported row machine, not the one pictured in the book, but one with the adjustable weight stacks.
Superset C1- Scap Wall Slides
3 x 12
C2- DB Hammer Curl (did these one arm at a time)
1 x 12 x 90 (two 45lb dbs)
2 x 11 x 90 (two 45lb dbs)
Couldn't get the 12th rep on the last 2 sets, maybe next week.
Did a few sets of decline dragon flags at the end. Good workout, felt strong on the incline. Some occasional "twinges" in my right forearm near the elbow, but nothing that affected the actual lifting. This workout provides some nice "pumpage" in the chest and biceps. Sweet.
Friday, January 30th MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 2, Upper Body - Med Workload
Weight: 196.8
A- Close Grip Incline Bench Press (5 singles at >90%)
*2 minutes rest between sets, 14" grip
1 x 1 x 215
1 x 1 x 220
1 x 1 x 230
1 x 1 x 225
1 x 1 x 225
Upped the weight for all sets, maxed at 5lb heavier than last week.
Superset B1 - Close Grip Decline Bench (3x8)
1 x 7 x 225
2 x 8 x 225
First set felt a little awkward and didn't try for the 8th rep, but got it with the last 2 sets.
B2- Chest Supported Row - Pronated
1 x 8 x 180
2 x 8 x 190
Used a chest-supported row machine, not the one pictured in the book, but one with the adjustable weight stacks.
Superset C1- Scap Wall Slides
3 x 12
C2- DB Hammer Curl (did these one arm at a time)
1 x 12 x 90 (two 45lb dbs)
2 x 11 x 90 (two 45lb dbs)
Couldn't get the 12th rep on the last 2 sets, maybe next week.
Did a few sets of decline dragon flags at the end. Good workout, felt strong on the incline. Some occasional "twinges" in my right forearm near the elbow, but nothing that affected the actual lifting. This workout provides some nice "pumpage" in the chest and biceps. Sweet.
Just when I start to feel all bad-ass I come over here to read your log and get humbled! Your moving some good weight! How long have you been training anyway?
Oh yeah, got you some "pumpage" eh? Tell me you jumped up and yelled "I HAVE THE POWER" while flexing in the mirror!!
Hah, thanks...I'm not that bad-ass. Well..maybe just a little. I probably first started lifting when I was about 20 (I'm 29 now). I was a scrawny 6'0" and 150 lbs. My idea of working out in college was doing the machine bench press and machine curls 7 days a week. I didn't know what I was doing till I joined the Men's Health forum a couple years later.
So I guess I've been working out seriously for maybe 6-7 years, BUT it hasn't been consistent. In the past I will workout and make good gains for 6 or 7 months, then I will completely stop for 4 or 5 months...and then repeat the process over and over. I took another 4 month break at the beginning of '08 and started up again in April/May, but I've been going strong for the past 9 months or so, and I don't see myself stopping anytime soon. This is the strongest I've ever been, and I'm actually enjoying lifting more than I ever have. I'm looking forward to testing my maxes again in a couple weeks. My goal was to get into the 300/400/500 club by my 30th birthday in May. It may not happen, I think my back squat has a little ways to go.
I made my 2-board tonight, actually I made a 3-board as well since I had some extra lumber. You should do it, cost me like 2 bucks for the wood and a couple bucks for some drywall screws. I bought a long 2x6 and cut it into 13" pieces and used drywall screws to hold them together. If it goes well I will probably include them in some future programs.
Sunday, February 1st MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 2, Lower Body #2 - Med Workload
Weight: 198.6
A- Speed Box Squat. then 2x2 heavy
8 x 2 x 195
then worked up to:
1 x 2 x 305
1 x 2 x 325
On 305, I tried to use a super wide stance thinking i might be stronger...ummm, no. On the second rep of 305, I sat back too far on the box and paused too long and couldn't get up. There was nobody to help me get up and I wasn't going to yell for help lol. So I sat there on the box for about 20-30 seconds with 305 on my back and just exploded up...that was a freakin hard rep. 325 wasn't too bad, I had one more rep in me for sure.
B - Glute Hame Raise
3 x 5 x BW
C- DB Forward Lunge
1 x 5 x 180 (two 90lb dbs)
2 x 5 x 190 (two 95lb dbs)
My quads and knees were starting to feel kinda weird towards the end, almost like a growing pain type ache in both legs. Didn't feel very good.
Superset D1- Pistol Squat to box (bench)
2 x 10 x BW
Its not fair to have to do these after squats and lunges. On my second set with my right leg, I actually did a perfect set of 10, no fast dropping or bouncing off the bench. Thats the first perfect set of pistol squats Ive ever done.
D2- BB Rollout off 4 inch box
2 x 10 x BW
5 more workouts until my deload week and moving day. I think I can get through it before my arms and legs fall apart.
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