That's a funny story (mostly) about the box squats! Good thing you made it up. Great job on the pistol squats!
So how did you choose your weight for the front squat clusters? I'm assuming about what I've been using for the sets of six in earlier workouts? I'm wondering if my Superbowl pizza and wings will be good workout fuel, lol.
For the 1st day where you do 4 mini-sets of 2, i think i started with the weight i finished the phase 1 front squats with (sets of 6 reps). I think i ended with sets of 225x6 in phase 1, so i started with 225. Your weight may be a little higher or lower, but i think its a good place to start and then just go from there.
Monday, February 2nd MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 2, Upper Body #2 - Med Workload
Weight: 197.8
A- Speed Bench, then 2x2 heavy
8 x 2 x 165
then worked up to...
1 x 1 x 260
1 x 2 x 270
1 x 3 x 260
First I was going to try 260 for 2 with no spot, and I did one rep and it was pretty slow, so I decided not to try another. Then I got a spotter and got 270 for 2, 2nd rep was slow but I got it myself. Then 260x3 went up super smooth, felt really light. It's weird, I don't know if its just me, but when I first start working up to the heavy weight, like 240-250 feels really really heavy, but after I get a couple heavy sets down, they feel alot lighter.
Superset B1 - Close-Grip Floor Press
1 x 10 x 225
2 x 5 x 235
1 x 7 x 225
Here's where the problems began, my forearms/elbows are killing me. I first put on 235, unracked it, got halfway down and got shooting pains in my right forearm down to my elbow and I could barely get it back up to re-rack it. I widened my grip a tad, somewhere between close grip and standard and was able to get through the rest of my sets.
B2- Neutral Grip Pullup
1 x 5 x (BW+55)
2 x 5 x (BW+60)
Superset C1- One Arm Dumbbell Row
2 x 10 x 95(e)
C2- Close Grip Pushup
2 x 10 x BW
I think the pain is getting a little worse, it didn't bother me so much doing regular presses, but as the workout went on it started to hurt worse. Its especially bad when I take a firm grip in the bench press position, if i grip tight im getting pains that shoot down my arm. I can also feel it if I unscrew a water bottle or turn the steering wheel with my right arm. Tendonitis maybe?
I think Ill just take it day to day, might need to take some time off. I'm not too upset with the numbers, but I just don't feel confident or strong under the bar.
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.
I had that happen to me before and I just dropped it on the pins! OMG is was so loud and awkward but hey! 325 x 2 - awesome!
Quote:
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.
LMAO, I feel the same way! This has been one tough program!
Monday, February 2nd MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 2, Upper Body #2 - Med Workload
Weight: 197.8
A- Speed Bench, then 2x2 heavy
8 x 2 x 165
then worked up to...
1 x 1 x 260
1 x 2 x 270
1 x 3 x 260
First I was going to try 260 for 2 with no spot, and I did one rep and it was pretty slow, so I decided not to try another. Then I got a spotter and got 270 for 2, 2nd rep was slow but I got it myself. Then 260x3 went up super smooth, felt really light. It's weird, I don't know if its just me, but when I first start working up to the heavy weight, like 240-250 feels really really heavy, but after I get a couple heavy sets down, they feel alot lighter.
Superset B1 - Close-Grip Floor Press
1 x 10 x 225
2 x 5 x 235
1 x 7 x 225
Here's where the problems began, my forearms/elbows are killing me. I first put on 235, unracked it, got halfway down and got shooting pains in my right forearm down to my elbow and I could barely get it back up to re-rack it. I widened my grip a tad, somewhere between close grip and standard and was able to get through the rest of my sets.
B2- Neutral Grip Pullup
1 x 5 x (BW+55)
2 x 5 x (BW+60)
Superset C1- One Arm Dumbbell Row
2 x 10 x 95(e)
C2- Close Grip Pushup
2 x 10 x BW
I think the pain is getting a little worse, it didn't bother me so much doing regular presses, but as the workout went on it started to hurt worse. Its especially bad when I take a firm grip in the bench press position, if i grip tight im getting pains that shoot down my arm. I can also feel it if I unscrew a water bottle or turn the steering wheel with my right arm. Tendonitis maybe?
I think Ill just take it day to day, might need to take some time off. I'm not too upset with the numbers, but I just don't feel confident or strong under the bar.
Great job on those benches. I should probably be getting a spot when I do them as well!
You know those CG floor presses are a bit nerve-racking! You're screwed if you fail w/o a spotter. There aren't any safety pins to set it on or a lower pin (like or benches have) if you don't make it all the way up!
Sorry to hear about the issues - hope you get through them alright! I have random stuff hurting from time to time for no reason. I think it's cuz I'm getting older! Maybe your shoulder is messing up and you have a pinched nerve or something?
Score on the 2 x 270! You should be able to hit at least 285.
Have you ordered those wrist wraps?
No I didn't, been busy the past few days and it just slipped my mind. I'm going to order some tonight, I'm just not sure how much they will help considering I still get the pain when doing rows and pullups.
Great job on those benches. I should probably be getting a spot when I do them as well!
You know those CG floor presses are a bit nerve-racking! You're screwed if you fail w/o a spotter. There aren't any safety pins to set it on or a lower pin (like or benches have) if you don't make it all the way up!
Sorry to hear about the issues - hope you get through them alright! I have random stuff hurting from time to time for no reason. I think it's cuz I'm getting older! Maybe your shoulder is messing up and you have a pinched nerve or something?
My shoulders feel fine, its the forearms/elbows that are killing me. I don't know if its the tendons or what, I don't know how that stuff works.
Hey AS, mine was just like you're describing. It wasn't in the elbow itself where the pain resonates. It also didn't hurt to the touch. It was when I opened bottles, etc... My main source of pain was shooting along the inside of my forearm.
Read Brian's thread. Lot's of stretching of the forearm flexors and strengthening the forearm extensors. It was also kind of an entertaining thread as some dude decided to offer his own advice as some kind of professional and Brian tore him apart.
I understand your frustration and it took me a good 16 weeks before I didn't feel it anymore.
Thursday, Feb 5th MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 3, Lower Body - Very High Workload
Weight: 196.8
A- Sumo Deadlift (9 singles at >90%)
1 x 1 x 360
2 x 1 x 380
2 x 1 x 390
2 x 1 x 400
*At this point I was really feeling it in my lower back and didnt want to push it, so I switched to conventional for the last 2 reps.
1 x 1 x 430
1 x F x 450
1 x 1 x 430
First time doing heavy sumo deads, not really a huge fan. I'm definitely weaker than conventional, and the 2nd set of 400 barely went up. Sumo style really takes a toll on my lower back. When I switched to conventional, the 1st 430 was very slow, and I got 450 up about 4 inches before failing. I was mad at myself for missing 450 (I have pulled 450 once before...its my current 1RM), but I convinced myself that I was pretty much fried from the other 8 pulls and ill get more than 450 when I test (i hope).
B - Speed Deadlift (8x1 @ 70%)
8 x 1 x 315
cant remember if this was supposed to be 8 or 10, doesnt really matter, pretty easy compared to the sumos.
C- Reverse Lunge with Front Squat Grip
*cross grip style
4 x 8 x 185
ouch, glad these are done.
D- Palloff Presses
3 x 8 x 90
This workout was pretty tough, it was interesting to do sumo, but im still not crazy about it.
Question....since I took an extra day off before this workout, I was thinking of doing my 2-board press workout tomorrow. Any disadvantage to doing my two Max Effort workouts back to back instead of taking a day off in between like prescribed?
Question....since I took an extra day off before this workout, I was thinking of doing my 2-board press workout tomorrow. Any disadvantage to doing my two Max Effort workouts back to back instead of taking a day off in between like prescribed?
I can't see there being a problem
Nice pulling, I actually liked sumo deads, was definitely weaker on them though.
Friday, Feb 6th MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 3, Upper Body - Very High Workload
Weight: 197.8
A- Two-Board Press (9 singles at >90%)
*2 minutes rest between sets
1 x 1 x 275
1 x 1 x 285
1 x 1 x 300
1 x 1(kinda) x 305
1 x 1 x 300
1 x 1 x 285
1 x 1 x 290
1 x 1 x 295
1 x 1 x 290
I liked these, although it took a few practice sets to get used to the limited range of motion. I kinda-sorta got 305, although I pressed it too far over my head and hit the pins and got stuck, spotter bailed me out. I might have had it if I pressed it along the proper path. Overall I'm pretty happy. When I tested my 1RM at the end of Phase 2 it was 290. 300 seemed pretty heavy and I really don't think I will be able to press it from my chest.
Superset B1 - Close Grip Decline Bench (4x8)
1 x 8 x 230 (+5)
1 x 8 x 235 (+10)
2 x 7 x 240 (+15)
After handling 285+ for 9 sets, these felt pretty light. I did widen my grip to about 16" to spare my wrists a little.
B2- Chest Supported Row - Pronated
1 x 8 x 190
2 x 8 x 200
1 x 8 x 190
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)
1 x 11 x 90 (two 45lb dbs)
1 x 14 x 80 (two 40lb dbs)
Used my new wrists straps for the first time and I really liked them. Thanks for the suggestion soonermark. I like the white with black stripes too. I wrapped them pretty tight and had very little pain, if any, on any of the pressing. I felt a little pain in the forearms on the chest-supported rows, but not too bad.
Sunday, February 8th MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 3, Lower Body #2 - Very High Workload
Weight: 195.8 (hmmm)
A- Speed Box Squat. then 2x2 heavy
10 x 2 x 210
B - Glute Hame Raise
4 x 5 x BW
C- DB Forward Lunge
4 x 6 x 180 (two 90lb dbs)
Superset D1- Pistol Squat to box (bench)
3 x 10 x BW
D2- BB Rollout off 4 inch box
3 x 10 x BW
Not much to say about today. I was in a really bad mood, and instead of leaving it at home, i brought it with me and the workout sucked. I almost went home after box squats, but decided to stick it out. Felt weak though.
I know that feeling (my recent car debacle + stupid machine malfunction). Going to the gym is supposed to help your mood! Sorry about the bad workout...
The weight loss was interesting, but it didn't bother me much. My bad mood had nothing to do with that though, it had everything to do with a certain other person that I'm recently no longer married to.
Plus, I'm not really a big fan of today's workout, so that didn't help.
Monday, February 9th MAXIMUM STRENGTH by Eric Cressey Phase 4: Week 3, Upper Body #2 - Very High Workload
Weight: 197.6
A- Speed Bench
10 x 2 x 175
Piece of cake here...
Superset B1 - Close-Grip Floor Press (16" grip)
I'm still keeping my grip a couple inches wider than is intended, 16" is still fairly narrow, but those 2 inches really feel better on my wrists/forearms.
1 x 5 x 235
2 x 5 x 240
1 x 5 x 245
2 x 7 x 225
I was very happy to get 245, the last rep was a little slow but overall it felt pretty good.
B2- Neutral Grip Pullup
1 x 5 x (BW+55)
1 x 5 x (BW+60)
2 x 5 x (BW+65)
Superset C1- One Arm Dumbbell Row
2 x 10 x 95(e)
2 x 11 x 100(e)
Did an extra set, cause I felt like it. I need some heavier dumbbells now it seems.
C2- Close Grip Pushup
4 x 10 x BW
Also did an extra set.
Felt really good today, I'm glad I ended the very hard week on a good note. Felt really strong, wrapped my wrists really tight for the floor presses and my arms felt good. I think those stretches are helping too.
Another guy that I see there all the time, he's a really big strong guy, said it looks like I was growing...so thats good (unless he meant my stomach lol) Sometimes when you see yourself everyday its hard to tell if you look any different, so that felt good.
Well, that pretty much concludes the program. I've just got a couple of light days and then moving day, I'll probably split it into two moving days (a squat/bench test, and deadlift/chinup test). I really enjoyed the last 15 weeks of lifting, it was something very different than I've ever done...I learned alot as well.
Clusters were pretty tough though, its tempting to take more than 10 seconds at the end, but don't do it!
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