Hey everybody, I am finally starting to follow a program and actually stick with it as written. I have dabbled with different books and plans but decided at this time to go with Maximum Strength for the next 4 months. I am currently finishing phase 1 and thought I would post my workouts thus far.
Packing Day
Body Weight-13.5-165 depending on time of day/scale
Bench 260
Chins 3RM BW+65lb
Squat-325
Dead Lift-395 (I have DL 405 previously as a 1 rm)
I did the core work but did not include it in the log here
Week 1
Lower body 1
Box Squat 275x4,4,4,4,2 (255x2 to finish reps)
Dead Lift 200x8x2
DB Lunge 4x8x60,60, 65,65
Upper 1
Bench 225x4,4, 230x4, 235x4, 3
Incline Neutral DB Bench 65x10,10,10
Cable Row 150x10, 160x10,10, 150x10
Trap Raise 10x12,12,12
External Rotation 10x12, 12x12, 5x12
-having difficulty selecting weight for the shoulder work
Lower 2
Front squat 225x6,6,6,5
Rack Pull 365x6, 385x6, 405x6, 405x4 (difficulty again with weight selection and grip etc.)
DB split squat 60x6, 65x6, 6,
Pull through 100x10, 120x10, 140x10
Upper 2
1 arm DB push press 65x6,6, 70x6,6
Close grip chin 45x6,6,6,5
PUsh up 3x10
1 arm DB row 85x8, 80x8,8
cable er 20x12,12,12
Week 2
Lower 1
Box squat 275x4,4,4,4 (should increase next time--still having trouble deciding if I am doign this move correctly-touch and go or really sitting back and unloading at the bottom)
Speed DL 225x8x2
DB Lunge 65x8,8,8
Upper 1
Bench 235x4,4,4,3 (rep 4 failed and got assistance)
Incline Neutral DB Bench 70x9,9,9
Row 150x9,9,9,9
trap raise 12.5x12, 12, 10x12
ER 15x12, 12x12, 10x12
Lower 2
Front squat 225x6,6,6,6
Rack pull 385x6,6,365x6
DB Split squat 70x5,5,5
Pull through 140x10,10,10
Upper 2
1 arm DB push press 75x6, 80x6,6
Close grip chin 50x6, 45x6,5
PUsh up 3x12
1 arm DB Row 80x7,7,7
Cable er 25x12, 20x12, 20x12
Upper 1
Bench 245x3,3,3,3,3,3,2 235x2
Incline DB Neutral grip Bench 75x7, 70x10, 10,8 (some difficulty here, the 8x3 benching really took it out of me)
Row 160x10,10,10,10
Trap Raise 12.5x12, 10x12, 12
ER same as trap raise
Lower 2
Front squat 225x6,6,6,6,6,4
Rack Pull 365x5, 345x6,6,6 (serious problems with this lift all dependent on how good my grip is week to week---sometimes I have chalk sometimes I dont, makes it frustrating--any thoughts on straps for this lift??)
DB Split Squat 70x6,6,6,6
Upper 2
1 arm DB PUsh press 80x6, 6,6,6,6, 75x6
Close grip Chins 50x5,5,45x6,5,4 (serious misestimate here)
PUsh up 4x10
1 arm DB Row 85x8,8, 80x8,8
Week 4
I have had to postpone this a few days.
I was injured doing some intervals. I was doing 15 seconds sprinting with 45 walking on an indoor track. On my 15th spring I was focusing on getting up on my toes. As I did this I felt a tearing (I could almost hear it) on the bottom of my right foot. I immediately had pain and was limping significantly. I did some research (though I was already sure what I did when it happened) and saw an orthopod (even though I am starting my orthopaedic residency in 6 months---the doctor who treats himself has a fool for a patient) and I ruptured (partially) my plantar fascia. This happened 3 days ago. Initially I was told to be non weight bearing for 2 weeks then as tolerated for 4 weeks more. I am supposed to go ski in 3 days (I will still go). I was seriously depressed. This is the first time I have seriously injured myself. I have always considered myself bullet proof. Let me tell you, you dont realize how damn much you do on your feet, it literally affects everything. I think in the long run this will help me be a better Orthopod since now I can reflect on just how much the loss of one foot (or knee or hip etc) impacted my day to day functioning. Good news is that 72 hours out from my injury and my pain level is already down from an 8 to about a 3-4. I think I might actually be able to get back i the gym and try to lift a little. The biggest pain is just in the toeing off phase of walking. Luckily, I am not walking/running, I Just need to be able to stand and put weight on both feet evenly. I will let you know how it goes. I have the light/low intensity week of phase 1 left, then I was taking a week off to ski. So hopefuly I will be up to snuff by 2 weeks to start phase 2.
Please post any feedback you have or suggestions on how I can improve my weight selection or progression.
Finished phase 2 a little while back and am now posting my results!
All DB moves list the weight of the DBs used (for instance 80=2 80 pound DBs)
Phase 1 week 4
Bench 245x3, 250x3, 250x3
Incline DB press 70x10,10
Seated Row 160x10,10, 180x10
Prone Trap Raise 3x12x10
ER 3x12x10
Side Bridge
Box Squat 300x3,3,3
DL 260x2,2,2
DB Lunge 70x8,8
Reverse Crunch/Prone Bridge as prescribed
One arm db push press 80x6,6,6
Close Grip Chin 50x5, 45x5, 5 (struggled here)
Push up 3x8
One arm DB Row 85x7,7,7
Kneeling Cable ER 3x12x20
Side Bridge
Front Squat 235x6, 5, 225x6
Rack Pull 365x6,6
Split Squat 75x6,6
Pull through 80x10,10
Reverse Crunch
After completeing phase 1 I took 1 week off to go ski in vermont.
Got back and was set to start phase 2 but had a horrible cold and then GI bug--had to take another 3-4 days off. So 1.5 weeks between end of phase 1 adn beginning phase 2. Very frustrating.
Phase 2
Workout 1
Front Squat (clusters) 240 (4x2) 240 (4x2--failed on last rep), 235 (4x2) failed on last rep (3x2) failed way short of last rep, 225 (4x2)
----this was extremely intense--
DB Step UP 45x8, 50x8, 55x8
Bar Rollout 110x3x10
Neutral GH raise 3x8
Single leg squat (no box--pistol squat) 10lbx10, 5lbx10
Workout 2
Incline BB Bench 185 (4x2) failed last rep--too much weight, 175 (4x2) x2, 165 (4x2) x 2 (this was very difficult to find right weight selection)
Pull Up 25lb (4x2) x 5
DB Bench 80x6, 70x8, 75x8
head supported row 55x8, 65x8, 8
Cable Back hand 35x12, 45x12, 50x12
Zottman Curl 25x10, 30x10, 10
Workout 4
Speed Bench 105x10x3
Close Grip 205x5, 215x5, 205x5,5
Chest Supported Row 135x5, 115x5, 125x5, 120x5
Inverted Row 25x10, BWx10,10 (focusing on form)
Scap Push up 3x15
Week 2
Workout 1
Front Squat (clusters) 245 (5x1) 255 (4x1), 245 (5x1) (5x1) (5x1) failed on last rep of last set---
----this was extremely intense--I still cant get over how they make my legs feel
DB Step UP 65x6,6,6
Bar Rollout 110x2x10
Neutral GH raise 2x8
Single leg squat (no box--pistol squat) 10lbx10, 5lbx10
Workout 2
Incline BB Bench 185 (5x1) 175 (5x1) x4
Pull Up 25lb (5x2), 20 (5x2), (5x2), (5x2), (5x2)
DB Bench 80x6, 85x6,6
head supported row 70x6, 80x6,6
Cable Back hand 50x12, 60x12, 60x12
Zottman Curl 30x10, 10
Workout 3
Broad Jump 5x4
DL off plates 345x5, 355x5, 355x5, 365x5
DB Reverse Lunge 80x6,6,6
Pallof press 80x10, 80x10,10
Week 3
Workout 1
Front Squat (clusters) 265 (4x1-failed on last rep), 255 (4x1)x3, 245 (4x1)x2
DB Step UP 65x8,8, 60x8,8
Bar Rollout 100x3x10
Neutral GH raise 3x8
Single leg squat (no box--pistol squat) 5lbx10,10
Workout 2
Incline BB Bench 185 (4x1) x 4, 175 (4x1)x2
Pull Up 35lb (4x2), 30 (4x2), 25 (4x2), 25 (4x2), 20 (4x2) (4x2)
DB Bench 80x8, 85x8, 80x8
head supported row 70x8,8,8
Cable Back hand 60x12,12,12
Zottman Curl 35x10, 30x10, 10
Workout 4
Speed Bench 135x10x3
Close Grip 215x5, 220x5,4 215x5, 210x4 (failed on last rep)
Chest Supported Row 135x5, 130x5, 125x5, 5,5
Inverted Row 25x10, 10x10,10 (focusing on form)
Scap Push up 3x15
Week 4
Workout 1
DB Step UP 70x6,6
Bar Rollout 100x2x10
Neutral GH raise 2x8
Single leg squat (no box--pistol squat) 12lbx10, 10
Workout 2
Pull Up 25lb x5,5, 20x5
DB Bench 90x6,6
head supported row 80x6,6
Cable Back hand 60x12,12,12
Zottman Curl 35x10, 30x10
Workout 3
DL off plates 385x4, 375x5
DB Reverse Lunge 90x6,6,6
Pallof press 80x10,10,10
Workout 4
Speed Bench 145x3,3,3,3,3; retest of 1rm = 225, 250, 265, 275, 285failed
Close Grip 215x5, 210x5
Chest Supported Row 120x5, 125x5
Inverted Row 25x10, 10x10, BWx10 (focusing on form)
Scap Push up 3x15
This phase was very difficult...clusters were interesting---I couldnt move as much weight as I thought I would be able to, especially on Bench since I tested my 5rm before the phase and it was about 175, but I couldnt handle that for 4x2.
Didn't realize you were in the middle of max strength right now also. The workouts look deceptively easy once you type them in, don't they?! Have fun skiing--how has your foot been?
Thanks for checking in---my foot is alot better. It markedly improved over about 7-14 days, and has slowly gotten better since. I have been able to start running again (I only do energy workouts 1 time a week or so). I reallydidn't have too much difficulty doing the lifting workouts because they didn't stress my foot in quite the same way that running did.
I have been impressed wiht teh quality of the workouts so far, they are definately more intense/difficult than it looks on paper. I might try to make myself start taking shorter rest periods. Sometimes I feel like 3-5 minute breaks is really too much, especially when I am used to taking 60-90 second rests.
Unfortunately I am going out of town again (fortuatnely for vacation/skiing) so I will have to put lifting on hold again as I hit the slopes for 7 days. I am currently trying to figure out what program to go on to next. I was thinking high frequency training by waterbury. any other suggestions?
Maximum Strength Workouts
Linear Mode
