I thought I would start my own log here, mostly to hold myself accountable for keeping up with my scheduled workouts.
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 just got done with about 10 weeks of pretty strict dieting, going very low carb for 6 days and then having a refeed/cheat day on the 7th day. I originally planned on doing a carb day every 4 or 5 days, but I really enjoyed having my cheat day on Sunday so I could eat and watch football all day. I dropped from about 203 to 187 over that time, the first few lbs of that were a loss of water weight but im still happy with the results, not sure about the bodyfat but its probably down under 10%. I thought about losing more but its going to be winter soon and I didn't really want to be dieting around the holidays.
So here's the plan, going to be slowly upping my calories over the next few weeks while doing 4 weeks of Chad Waterbury's Waterbury Method to get used to moving some more weight. So around the beginning of November im going to jump into EC's Maximum Strength for the next 16 weeks.
For the record, im about 5'11"-6'0"" and 187lbs at the moment, 29 yrs old.
225 x 3
225 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
*I was really disappointed in these. About 6-8 weeks ago I was getting 225 for sets of 5 or 6. After my first two sets, I new I wasn't going to get 225 for all 10 sets so I dropped 10 lbs from the bar. Im hoping once I get my calories up a little Ill feel a little stronger.
Superset A - Full Rest
A1: Romanian Deadlift (4x6)
275 x 6
275 x 6
275 x 6
275 x 6
A2: BB Standing Military Press (4x6)
115 x 6
120 x 6
120 x 6
120 x 6
Superset B - Full Rest
B1: Prone Trap Raise (4x10)
10(e) x 10
10(e) x 10
10(e) x 10
10(e) x 10
*So I changed the program a little here. Originally it called for calf raises in workouts B and C, which for me, I don't really think is necessary. I wanted to try some trap raises from Maximum Strength, so I threw some in here.
B2: BB Upright Row (4x6)
95 x 6
95 x 6
95 x 6
95 x 5
*Probably started too heavy here, couldnt get the last rep.
Thursday, October 9th Waterbury Method - Workout C
Chinup (10x3) - 80% 1RM
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
Superset A - Full Rest (60 sec)
A1: Decline BB Bench Press (4x6)
215 x 6
215 x 6
215 x 6
220 x 6
A2: DB Hammer Curl (4x6)
40 x 6
40 x 7
40 x 7
40 x 7
Did an extra rep on the last 3 sets without too much difficulty. I think 45lb dumbbells might have been too heavy to do all 4 sets of 6 with though.
Superset B - Full Rest (60 sec)
B1: Standing Calf Raise (4x6)
135 x 6
135 x 6
135 x 6
135 x 6
B2: Glute Ham Raise (4x6)
BW x 6
BW x 6
BW x 5
BW x 5
Program actually calls for Leg Curls, but someone was camping on the leg curl machine so i went with these. First time ive ever done them and damn, they're pretty tough.
BB Lunge (4x6)
155 x 6 (e)
175 x 6 (e)
175 x 6 (e)
175 x 6 (e)
Tough workout today, looked a little easier on paper than it actually was.
Thanks, yeah I can't wait to start Maximum Strength, reading the logs makes me want to start now but i'm going to try to hold off for a few more weeks until I finish this.
Saturday, October 11th Waterbury Method - Week 2, Workout A
Full Squat (10x3)
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
I might have been a little too aggressive adding 15 lbs this week, but I got through all the sets. The last 2 sets were really tough, I cheated a little and had to take 2 minutes rest between them instead of the usual 60 seconds.
Superset A - Full Rest
A1: Wide-Grip Dips (4x6)
I messed up last week in my notation, the 4 sets were actually BW+70, not 75.
(BW+80) x 4
(BW+80) x 4
(BW+80) x 6
(BW+75) x 6
This was a weird group of sets. Last week someone broke the dip belt, so I brought my own chain and had to rig something up with one of the other regular belts. Problem is, they are all velcro, and I had a tough time getting the belt to hold as the velcro was coming undone because of the weight. The first set I just failed at, couldn't get more than 4, I was a little upset. Second set the velcro came undone and made a nice loud noise as the plates fell to the ground.
A2: BB Bent-Over Row (4x6)
185 x 6
185 x 6
185 x 6
185 x 6
Superset B - Full Rest
B1: Skullcrushers (4x6)
110 x 6
110 x 6
110 x 6
110 x 6
I'm using a different gym this week and the EZ bar that im using this week has got to be a few lbs lighter than the one I used last week. Im assuming that the bar is weighing 20lbs, although maybe I should have weighed it. Whatever the weight is, i think its heavier than last week.
B2: BB Curl (4x6)
100 x 6
100 x 6
105 x 6
105 x 6
With this bar, I used a little wider grip as the narrow grip was hurting my wrists.
Abs
Standing cable crunches
140lbs x 9
140lbs x 9
150lbs x 6
150lbs x 5
Getting much stronger at these
3 sets of Dragon Flags
Each set did 3 "reps", held each one as long as I could (8-10 seconds).
Kind of a weird workout, I worked my ass off and I think I lifted more than last week, but it was kinda hard to tell with a messed up dip belt and a different EZ bar. Oh well, it was a good workout.
Monday, October 13th Waterbury Method - Week 2 Workout B
BB Bench Press (10x3)
225 x 3
225 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
Started out at 225 again, but once again I realized it wasn't going to happen for some reason. My bench strength isn't coming back as quickly as I had hoped.
Superset A - Full Rest
A1: Romanian Deadlift (4x6)
285 x 6
285 x 6
285 x 6
285 x 6
A2: BB Standing Military Press (4x6)
122.5 x 6
122.5 x 6
122.5 x 6
122.5 x 6
Superset B - Full Rest
B1: Prone Trap Raise (4x10)
10(e) x 10
10(e) x 10
10(e) x 10
10(e) x 10
Didn't increase the weight, but they were a little easier than last week.
B2: BB Upright Row (4x6)
100 x 6
100 x 6
100 x 6
100 x 6
These were much easier than last week even though I added 5 lb.
I'm trying to plan Maximum Strength around the holidays. I will be taking a 10 hr drive to visit my family around thanksgiving and my dad's birthday, so ill probably be gone 4 or 5 days. Then Ill be going back around Christmas for around a week since I haven't been back to visit since last Christmas.
So I plan on doing 1 more day of Waterbury Method (today), then my own thing for a week or so...then I plan on having Packing Day on the 28th. That would give me time to do Phase 1 before Thanksgiving, and then Phase 2 before Christmas. Then finish the program after the 1st of the year. I plan on doing a little working out while im out of town.
I did some broad jump testing the other day, man I suck at it.
Wednesday, October 15th Waterbury Method - Week 2 Workout C
Chinup (10x3)
BW+55 x 3 (+5 lb)
BW+55 x 3
BW+55 x 3
BW+55 x 3
BW+55 x 3
BW+57.5 x 3 (+7.5 lb)
BW+57.5 x 3
BW+57.5 x 3
BW+57.5 x 3
BW+57.5 x 3
BW+57.5 x 3
These were feeling good so I added an extra 2.5 lb half-way through. Mis-counted and accidently did 11 sets.
Superset A - Full Rest (60 sec)
A1: Decline BB Bench Press (4x6)
225 x 6
225 x 6
225 x 6
225 x 6
245 x 2
255 x 1
260 x 1
270 x 1 (PR)
280 x 1 (PR)
After I did my normal sets, I was feeling pretty good and decided to go a little heavier. There was a guy there I knew so I asked for a few spots....the 280 went up pretty smooth and fast but i decided not to push it too much. I've been stronger in the past than I am now, but ive never tried to max out my decline bench before. I may have had 290 in me, but I didn't want to push it. Unfortunately my flat bench isn't quite this strong.
A2: DB Hammer Curl (4x6)
45 x 6
45 x 6
45 x 6
45 x 6
Superset B - Full Rest (60 sec)
B1: Standing Calf Raise (4x6)
145 x 6
145 x 6
145 x 6
145 x 6
B2: Glute Ham Raise (4x6)
BW x 6
BW x 6
BW x 5
BW x 5
BB Lunge (4x6)
185 x 6 (e)
185 x 6 (e)
185 x 6 (e)
185 x 6 (e)
For the next week and a half or so, Im going to wing it a little and do mainly stuff in the 8-10 rep range before i move into Maximum Strength.
315 x 3
335 x 3
355 x 3
355 x 3
365 x 3
375 x 2
355 x 3
355 x 3
315 x 9
I was going to do all 8-10 rep stuff today but I haven't deadlifted in a little bit so I decided to try it out. These were done with a mixed grip, no straps. My grip is probably the limiting factor here, I couldn't hang onto the 375 for more than 2. I've never done 315 for that many reps though, so that's a plus.
Superset A - Full Rest (60-90 sec)
A1: DB Bench Press
75 x 12
80 x 10
80 x 10
80 x 9
A2: BB Bent Over Row (underhand grip)
165 x 10
175 x 10
switched to close grip cable row cause my forearm was feeling weird
130lb x 12
130lb x 10
Superset B - Full Rest (60 sec)
B1: Close Grip BB Bench
135 x 12
155 x 10
155 x 10
B2: Single Arm Cable Curl
90lb x 10
80lb x 12
80lb x 12
Was going to do a little more but i was getting a little pain in my right forearm. Oh well...i was pretty beat anyway from the deadlifts.
A question if anybody is reading this...i think i need to do some grip strengthening exercises. Would it suffice to load up a barbell and just do some barbell holds?
Sunday, October 19th
Once again, just doing my own thing...9 days until Packing Day
Weight: ~190lb
Gained a few pounds since I started upping my calories, as expected. Since ive added more carbs Im sure im holding more water weight. Still would like to add another 400-500 calories per day over the next couple weeks.
Superset A - Full Rest (90 sec)
A1: BB Incline Bench
155 x 8
145 x 10
145 x 10
145 x 9
My incline strength sucks...i need to work on this.
A2: DB Reverse Lunge
130lb (2 65lb db) x 10
140lb (2 70lb db) x 10
140lb (2 70lb db) x 10
140lb (2 70lb db) x 10
Superset B - Full Rest (90 sec)
B1: Pullup (pronated, slightly wider than shoulder width)
BW x 10
BW x 10
BW x 10
BW x 8
B2: Wide-grip Dips
(BW+45) x 12
(BW+45) x 12
(BW+45) x 10
(BW+45) x 10
A question if anybody is reading this...i think i need to do some grip strengthening exercises. Would it suffice to load up a barbell and just do some barbell holds?
Yep, that would work. wrap a towel or something around the bar to make it thicker, that will work even better and hurt more
Weight: 191.4 -Got a new scale yesterday and it turns out my old scale wasn't calibrated quite right. I'm weighing in about 2-3lbs heavier on the new scale..oh well.
This being the last workout before I start Maximum Strength, I decided to just do whatever I felt like at the moment.
All sets done as straight sets
Back Squat
135 x 5
225 x 3
255 x 3
275 x 3
285 x 3
295 x 3
315 x 2
325 x 2
Incline BB Bench
135 x 10
155 x 8
155 x 8
-I used to be much stronger on incline, not sure what happened...
Wide Grip Seated Cable Row 120 x 10
120 x 10
120 x 10
Deadlift 135 x 6
225 x 6
275 x 3
315 x 3
365 x 3
385 x 2
385 x 3 (PR)
365 x 6 (PR)
*The 365x3 is a PR by alot. I wasn't planning on going real heavy but I felt pretty good after the 385 set. I had never done 385 for more than 1 rep before, and had never done 365 for more than 3 reps.
Thought about skipping it, but I really don't know what I can box squat, plus i haven't tested my 1RM bench in a long time. I could probably estimate my deadlift 1RM, ill do that last if I still have the energy.
Tuesday, October 28th Maximum Strength - Packing Day
Weight: 190.0
1. Broad Jump Best attempt: 72 in.
- Ok i suck at this...I feeling like im jumping up too much rather than out. I had trouble landing gracefully.
2. Box Squat
135 x 5
185 x 3
225 x 2
250 x 1
275 x 1
295 x 1
315 x 1
325 x F
- Still not too comfortable with these, try to touch and go on 325 but i sat down a little and couldn't get back up.
Box Squat 1RM: 315 lb
3. Bench Press
135 x 5
185 x 3
205 x 1
225 x 1
245 x 1
255 x 1
265 x 1
275 x F*
*My spotter said that he didn't help at all, but i felt that i was stuck at the bottom and really thought he was helping. Maybe it was just a mental thing...but i couldn't give it to myself. Honestly im pretty surprised i got 265 up, i thought i would max out around 250.
Bench Press 1RM: 265 lb
4.Deadlift
(mixed grip w/ chalk)
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
385 x 1
405 x 1
425 x 1 (PR)
435 x F
-Thats a 20lb PR, so i was pretty pumped. It was slow but relatively smooth. I thought I might have a chance at 435, i got it off the ground a couple inches but it wasn't gonna go up any more than that.
Deadlift 1RM: 425 lb
5. Chinup
BW=190lb.
BW x 3
(BW+25) x 3
(BW+45) x 3
(BW+55) x 3
(BW+70) x 3
(BW+80) x 3 (270lb)
-Barely got that last rep so i didnt try any more than that.
Chinup 3RM: 270 lb
I feel like I spent all day at the gym as I gave myself plenty of rest between the heavy sets, but I had fun and can't wait to start the program. Hopefully these numbers will go up in 16 weeks time.
------------------------------------
Bodyweight: 190 lb Broad Jump: 72 in Box Squat 1RM: 315 lb Bench Press 1RM: 265 lb Deadlift 1RM: 425 lb Chinup 3RM: 270 lb
Thanks, i never thought i would be able to DL 425, but now im pumped to go for alot more. Although as heavy as 435 felt, I can't imagine doing it for reps.
Im 5'11"-6'0". About 3 months ago was about 205lb, so this is probably the leanest 190 ive ever been. I'm going to try to eat enough so that I put on about 10-15 lb over the course of the program. It's not really relevant, but im recently divorced, live by myself, and literally all i do is work and lift and eat...so im hoping i make some decent gains on the program.
Thursday, October 30th MAXIMUM STRENGTH by Eric Cressey Phase 1: Week 1, Lower Body - High Workload
Weight: 190.8
A - Box Squat 5 x 4 x 275lb
-Took about 2 min rest between sets. I'm getting alot more comfortable with the movement. The first couple sets I left a rep in the tank, but the last set was pretty tough.
B - Speed Deadlift
8 x 2 x 210 (50% 1RM)
C - Walking DB Lunge
4 x 8(e) x 150lb (2 75lb DB)
-Holy crap, these were hard. Rested about 2 min between sets again. Haven't done walking lunges in a long time and i forgot how much i hate them. The last 2 sets i wanted to drop them after about 5 per side but kept going.
Superset D1 - Reverse Crunch
3 x 12 x BW
D2 - Prone Bridge
3 x 40s x BW (one foot in air)
-Held an extra 10 seconds just because i could.
Overall it was a good workout, a bit harder than i thought it was going to be thanks to the lunges. I also did a few sets of standing cable crunches at the end just cause i felt like it.
Side note, kind of a funny story. I had to go today around 4pm, just when the high school kids are there. Well I was doing box squats, 275lb per set, and this kid kept on staring over at me. So after im done, he gets on the squat rack, puts on 275 and does....maybe quarter squats while his friends spots him. Then he walks around after his mini set and is looking over at me while im doing speed deadlifts...like showing me that he can lift as much as me.
Then after i get done doing my speed deadlifts, he goes over to deadlift, and puts on 225 (more than i was using!!! wow)...and does a set and is looking at me again. I don't know what his problem was, like he wanted to show me that he could deadlift as much as i was.
The after school kids are always like that at the YMCA, there will be like 4 or 5 of them huddled around the squat rack, challenging each other to who can quarter squat more. So they each get a set in every 10 minutes.
I have nothing against high school kids lifting there, i wish i would have lifted in high school. Its just kinda funny that most of the ones i see at the Y are there to socialize and see who can lift more.
Off to a good start, those lunges are a killer.
your using alot of weight for them too, good stuff
Yeah i didn't know what to start with, but i usually do reverse lunges (which i prefer alot more) with 75lbers, but i usually rest a tad bit between sides. One continuous set of 16 reps was almost more than i could take by the last set. I imagine im going to be sore tomorrow cause that is alot more leg volume than i typically do in a single session. I've been doing full body stuff for quite a while.
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