I'm hoping so, its weird...I definitely feel stronger than even 2 months ago, but I'm not so sure I can beat the 450 dead and 290 bench that I set at the mid-point.
Mostly I just put alot of pressure on myself.
Quote:
Originally Posted by soonermark99
I'd skip the light days on the last week and rest up for the PR parade (aka moving day).
Really? Do you mean skip the light days and replace those with off days (meaning 5 full days off)? or skip those 2 light days and move up Moving Day a couple days?
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.
Wow. You rock! Yeah, we'll see about getting some 150# dbs...
Quote:
Originally Posted by AS
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.
Glad the wrist wraps are helping, and cool on getting noticed at the gym! I think you count as one of the big strong guys though...
Hey man - great job on the workouts! Glad to see you were able to rebound from the bad one you had earlier! I wasn't a big fan of that workout either!
Look forward to seeing your moving day results!! I feel kinda battered and bruised right now but hopefully the 2 light workouts and a few rest days will help by the time Saturday rolls around. I'm a bit nervous about it actually - guess I'm just afraid that I'll suck!
I think you count as one of the big strong guys though...
Don't know about that I don't really feel like it but thanks anyway.
Another funny thing that happened the other day when I was doing sumo deads. This skinny high school kid came up to me and said he has seen me in here and it looked like I knew what I was doing, and he wanted to know if I could show him how to squat and deadlift. I told him it wasn't a problem, I would show him whenever he wanted. Then he said it wasn't going to be for a little while because he is going to Florida in a couple weeks and he wants to spend the time to "tone his muscles". I just smiled and said ok. He proceeded to do some bicep curls and tricep pushdowns.
Really? Do you mean skip the light days and replace those with off days (meaning 5 full days off)? or skip those 2 light days and move up Moving Day a couple days?
I actually had moving week. I took a couple of days off, then tested 1 lift (movement) per day for the next 4 days.
Yeah I like the wraps, I'm not sure how much of the pain relief is from stretching and how much is from the wraps, but together they are doing a good job.
looks like I'm going to have to push up my moving days by a day...the gym is going to be closed sunday, and i have to go out of town on monday for a day.
im not really giving myself a true de-load week, but i figure its been tough to stay out of the gym so far, im not feeling beat or anything so my CNS is probably good to go.
looks like I'm going to have to push up my moving days by a day...the gym is going to be closed sunday, and i have to go out of town on monday for a day.
im not really giving myself a true de-load week, but i figure its been tough to stay out of the gym so far, im not feeling beat or anything so my CNS is probably good to go.
Hey there, good luck tomorrow - I'm sure you'll put up some great numbers!! I'll try to make mine look "respectable" compared to you!
Thursday, February 12th MAXIMUM STRENGTH by Eric Cressey Weight: 197.2
MOVING DAY - PART 1
(big letters add to the drama)
Box Squat (3-4 min rest between heavy sets)
1 x 3 x 225
1 x 2 x 265
1 x 2 x 295
1 x 1 x 315
1 x 1 x 335
1 x 1 x 355
1 x 1 x 370 1 x 1 x 380
And that was it, didn't fail on any reps, but almost failed on 380. Box was 13-14".
So my Packing Day number was 315, I will say though that I probably didn't get 65lbs stronger, part of it was I improved my technique quite a bit since day 1.
Afterwards I did about 15 min of steady state cardio, you know, to keep myself in the fat burning zone.
So anyway, if your form improved, I think you would be able to lift less weight, not more, don't you think? Meaning, with poor form, less ROM, you would be able to lift more than now with full ROM and good form. Anyway, good first test!
I think that when i first tested, i just wasn't comfortable with the movement. Throughout the program I got better at it and felt more comfortable, so I guess thats what I meant. I still don't get my legs out crazy wide or anything, but when I back squat I have a fairly narrow stance, so it still feels pretty wide.
380 didn't even feel very heavy on my back today, which helped.
Friday, February 13th MAXIMUM STRENGTH by Eric Cressey Weight: 197.6
MOVING DAY - PART 2
Bench Press
Packing Day 1RM: 265
1 x 3 x 225
1 x 2 x 245
1 x 1 x 265
1 x 1 x 275 1 x 1 x 295(+30lbs)
1 x F x 300
300 wasn't even really close. I really really thought I was going to get 300 today, halfway through the program I was at 290 but 300 is just too damn heavy. I don't quite understand, since the midway point I have gotten alot stronger on floor presses and incline, but not quite as much on flat bench. Its ok, +30 lbs since packing day, ill take it.
Chinup
Packing Day 3RM: 270
1 x 3 x BW
1 x 3 x (BW+35)
1 x 3 x (BW+55)
1 x 3 x (BW+80) 1 x 3 x (BW+95) = 292lbs(+22lbs)
1 x 1.75 x (BW+105)
Got about 3/4 of the way up on my 2nd rep on 105, but that was it.
Time to eat and watch Battlestar Galactica...yes, I'm probably the coolest person you know.
LOL ... You should have went for the 300. It's hard to get a maximal weight in the same day you hit 98% of that maximal weight. Great job. You really need to send Cressey your results once your done. A 35 lbs gain on the bench press (I'm giving you the extra 5) for a previously trained individual is nothing to sneeze at in 16 weeks.
Haha yeah i guess youre right. When I was working up to my max, 275 didn't feel great, felt kinda heavy, and I wasn't even sure I would be able to get 290 again. I didn't want to try 300, miss it, and then be too tired to get 295...so I just went for 5 lbs more hoping to set a new PR. Ill just shut up and be happy with it.
Going for deadlift today, hopefully I can get 460.
Sat, February 14th MAXIMUM STRENGTH by Eric Cressey Weight: 198.2
MOVING DAY - PART 3
Deadlift
Packing Day 1RM: 425
1 x 3 x 225
1 x 3 x 275
1 x 3 x 335
1 x 1 x 375
1 x 1 x 420 1 x 1 x 460(+35lbs)
1 x F x 475
Man, 475 was so close to going up, when I first pulled it I thought I had it, then it stalled at the knees. Usually if i get it that high I can pull it up....another inch and I could have gotten it up the rest of the way. Also, when I tested on packing day, 425 was a 20lb PR so I am pretty happy with the results.
Final Results Weight: 189 => 198 (+9lb) Box Squat: 315 => 380 (+65lb)
Bench Press: 265 => 295 (+30lb) Chinup: 270 => 292 (+22lb) Deadlift: 425 => 460 (+35lb)
I forgot to test my broad jump, I will have to do that soon.
I will say that I thoroughly enjoyed the program, not just because I got good results, but I learned alot and it was a different style of training than I have previously tried.
Thanks to everyone for following along, tomorrow I am going to start my new program, I'm anxious to add some volume back into my training.
AS, you've had great results on this program!!! I have mixed feelings on exactly how effective this program really is, however you have had great results in a relatively short period of time. My feelings aren't directed to Eric's program, but more toward the fact that he just directs people to what they should be doing in the first place. You (the lifter) did all the work and made your own success.
What are your goals for the next 6 months? Do you want to get bigger or stronger?
AS, you've had great results on this program!!! I have mixed feelings on exactly how effective this program really is, however you have had great results in a relatively short period of time. My feelings aren't directed to Eric's program, but more toward the fact that he just directs people to what they should be doing in the first place. You (the lifter) did all the work and made your own success.
I understand where you are coming from as a number of people have had mixed results, and honestly I can't say that I wouldn't have had similar results if I had done something like WS4SB for 4 months. This was my first attempt at a real strength focused program, so I may have done just as well on something else.
Quote:
Originally Posted by soonermark99
What are your goals for the next 6 months? Do you want to get bigger or stronger?
I think for the next couple months I am going to focus on getting a little bigger. I do want to get stronger, but I think a high volume program will be a change of pace for my body. So I started Stripped-Down Hypertrophy today (log to follow shortly), and I will try to continue it for a little while. In July, I will be going to California with my family and my aunt and uncles family, so in 6 months I think I would like to be around 7-8% BF at 200lbs, I am probably about 10% right now...so I need to put on a little size still. Another goal is to hit a 500lb deadlift in 6 months. I'm super close to 475, so I think 500 is attainable...although it will be tougher with the whole fat loss thing.
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