So I finally made it through Cressey's Maximum Strength and now it was time to see just how well I did!!
In order to add some drama to the story: Today (which was actually yesterday or Saturday or whatever, I just like typing things parentheses) didn't really go like I had planned. I had thoughts of sleeping in, eating a huge breakfast, then going to the gym to lift heavy things. Instead.... I had to work!! Yuck, I hate when I have to work on Saturday's (especially since I don't get paid for it)!! So, afterwards when we finished up; which wasn't too late; about 1:30 I DID NOT want to go to the gym. I was tired, sore and my feet hurt and excuses, excuses, excuses. Earlier in the week, I was excited about Moving Day but when the day finally arrived; not so much.
voice in head says, "Shutup, nobody wants to read about you whining!" I agree with voice in head!
Now. I'm in my Ferrari heading to the gym and change the iPod tunes which has recently been favoring some 80's hair bands lately to some lifting music like Disturbed, Korn, Metallica and the like!! I stop to help old ladies cross the street, save cats who are stuck in trees and and thwart wrong-doers with my ninja-like abilities. Now it's time to get down to business!
*some of the above paragraph may not be completely true... Like the part about the music. I was probably listening to REO Speedwagon or something?*
So here we go:
Weight: 206
BOX SQUAT
Bar x 8
135 x 5
225 x 3
275 x 1 (10 lbs. less than packing day just to make sure I'm not gonna fall over)
295 x 1
305 x 1 (I was nervous for this one actually because I dropped it on packing day! I had visions of doing the same thing again. Actually made it without any trouble!)
315 x 1 325 x 1(NEW PR!)
Probably should have went for 335 but I was happy with 325 and felt a little "tweak" in my hamstring so I left well enough alone! That's a 40 lb. increase! My "dork" moment came when I was looking at the bar with 3 plates on each side knowing that I've never done a squat (not just a box squat) with that kind of weight before and thinking that was pretty damn cool!
BENCH PRESS
Bar x 8
135 x 5
205 x 3
225 x 1
235 x 1
245 x 1(NEW PR!)
250 x F
Well I got a spotter for the bench press so I didn't manage to crush myself dead! The 245 went up and got slow towards lockout but I made it. I thought I had the 250 as well but I came up just short of lockout and needed a nudge from the spotter so I didn't count it! Rats!! I was pretty happy with this result especially in light of all the problems I've had with my shoulder lately! + 30 lbs!!
DEADLIFT
Bar x 8
225 x 5
315 x 3
385 x 1
405 x 1
425 x 1(NEW PR!)
I think I was excited about the deadlifting most - I just love doing them! I wish I had some chalk though! So I probably needed to work up to the heavier lifts a bit more but I was getting crunched for time. Again I had the "dork" moment when I had 4 plates on each side - that was awesome! And it came up good too! The 425 came off the floor fast but it got pretty slow right before locking out. I made sure I locked out and even held it there for about 3 seconds or so just to make sure I really picked it up! I thought about going for more but I had that pain in the hamstring again that I felt during the squat and didn't want to do anything dumb!! + 50 lbs!!
3-RM CHIN-UP
BW x 3
+25 x 3
+45 x 3
+55 x 3(NEW PR!)
Everything went well on the chin-ups! Not too much to add here. I didn't test these on packing day but I know I did +35 x 3 about a week or so after I started the program.
So there you have it!! I'm quite pleased with how I did especially coming into the day being extremely tired and sore! Not too shabby!!
Despite all the nasty things I said; I really did enjoy doing this program and I learned a ton! There were a lot of times along the way when I felt that I just wasn't "ready" for a program of this magnitude and that it was more than I could handle. I never thought once about giving up on it though and I'm glad I didn't. Would it have benefited me more if I had more weight room experience? Maybe. What I know is this: I'm stronger, smarter and feel a lot better than I did before I started. The rolling, mobility and stretching work I learned from Maximum Strength was huge!
I just wrote a bunch of other things but decided I'd save them for another post!!!
Thanks everybody for tuning in! Don't go away though, I'm just getting started!!!
Nice job dude, you made a nice jump on everything.
Whats next?
Thanks man, you too. It was cool checking in on your progress as well and inspiring to make me push a bit harder!
Well I've read a lot of Waterbury's articles and really like a lot of what he talks about and his approach but I've never done one of his programs before. I just picked up 'Huge in a Hurry' and just started reading it. I'll start that program before long.
In the meantime, I'm going to do the fall workout from 'Built for Show' by Nate Green. I loved Maximum Strength but I'm ready for a little change of pace. I think Built for Show is a lot like New Rules of Lifting and I think it will be a good change of pace for right now.
Hey Damien, awesome results on packing day! I've been MIA over the weekend but wanted to check in to see how you and AS did on moving day. Great new PR's! Congrats!
I've done alot of CW's stuff and I like it, although I haven't look at Huge in a Hurry yet.
Check your PM.
You got it! Yeah, I think it's good stuff so far. Thank you!
Quote:
Originally Posted by Celestialmom
Hey Damien, awesome results on packing day! I've been MIA over the weekend but wanted to check in to see how you and AS did on moving day. Great new PR's! Congrats!
I've seen that. Hope you're back at it soon! Good luck and thanks so much for keeping up with us - it's been great motivation!
Quote:
Originally Posted by Chloe2
CONGRATULATIONS DAMIEN!!! GREAT MOVING DAY RESULTS!!!
I look forward to following along in the next chapter!
Thank you! I'll be checking in on you and laughing about the glute ham raises when you want to cry. Like I said above, thank you so much for following along!!
WARM-UP: Foam rolling/tennis ball and various lower body "activities" oh yeah!
ALTERNATING SETS
A1 - FRONT SQUAT
60 Seconds rest between sets*
2x8 x 205
1x8 x 195
1x8 x 185 (yes, thanks for noticing, these weights got lower)
A2 - STEP-UP
60 Seconds rest between sets*
4x8 x 100
*OMG - 60 seconds goes IS NOT a very long time!! This took me by surprise and kicked my ass. I stuck to 60 seconds rest even against my better judgement! I knew after 2 sets of 205 on the front squats that I'd be dead after trying 2 more with that weight so I lowered it! The book shows the step-ups being done with a bar across the shoulders vs. the dumbbells by the side (a method I haven't tried before). I didn't think it made sense to take weights on and off each time after the front squats so I grabbed one of those ez-curl bars with the weights already on them and just lifted it over my head and rested it on my shoulders. 100 lbs. was a bit light but I wasn't going to complain - by rep #32 it felt heavy enough!!
ALTERNATING SETS
B1 - SUPINE HIP EXTENSION/LEG CURL
60 Seconds rest between sets
3x10 x BW
B2 - CABLE WOOD CHOP
60 Seconds rest between sets
1x10 x 70
1x10 x 80
1x10 x 90
This was SO much easier than the first mess! I've never done this type of "wood chop" variety so I was a but unsure about the weight and need to keep going up. After being humbled by the first superset I was pulling the weights on the cable chop so hard that I thought I'd pull them right through the top of the stack! There is a harder variation you can do of the swiss ball leg curl that has you doing it with one leg! I was not that aggressive today (my legs were not going to have it)!
C - SIDE PLANK
30 Seconds rest between sets
2 x 30s per side
I couldn't do it with one leg raised today. I tried but it was no go (not even close really)! Instead I had 2 minutes to think about how sore my legs were!
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I WAS NOT ready for the higher rep/set stuff. I did get stronger doing maximum strength but it seems my "endurance" is lacking quite a bit. I felt strong at first but getting past 5 reps was brutal! I had to take about 3 minutes between sets of A & B to clean myself off the floor! This workout looked easy on paper. I thought I'd blast right through it have time to do some curls and flex in the mirror afterwards!
............Not so much - it was quite humbling today to say the least.
So my plan is to do 12 workouts of Phase 1 (6 lower body and 6 upper body) and then 12 of Phase 2 (6 upper/lower). The program in the book calls for 9 workouts each but I'm going to cut it a little shorter. Like some programs in NROL, it rotates between 4x8, 5x5 and 3x12. That will give me 2 workouts with each rep scheme. I plan to lift like I did for Maximum Strength on M,W,F and Sat. with optional "energy" workouts on Tues. and Thurs.
I should be done around 6 weeks following this schedule. I've started reading Huge in a Hurry by Chad Waterbury and will start a program from there after this!
Looks like Max Strength didn't prepare us very well for the limited rest stuff. I used my phone as a stopwatch and I was surprised how quickly 60 seconds runs out...not fun. I'm used to taking as much time as I need to do the next set, like 90 seconds at least.
Looks like Max Strength didn't prepare us very well for the limited rest stuff. I used my phone as a stopwatch and I was surprised how quickly 60 seconds runs out...not fun. I'm used to taking as much time as I need to do the next set, like 90 seconds at least.
No - not at all!
I was doing the same as you, just resting casually until I felt ready and it always seemed to be about 90 seconds or so from looking at my watch. I did the same thing as you today and used the timer on my watch and couldn't believe how fast it actually went!! Then it was like a domino effect with each following set! Guess I've got some work to do!
A2 - DUMBBELL BENCH PRESS
60 Seconds rest between sets
1x8 x 65e
3x8 x 70e
60 seconds wasn't nearly as bad today as it was on Monday! I guess when you aren't doing Front Squats followed by Step-ups, it's not so horribly insane!! I made all my rest periods without complication today. We actually don't have a cable row station at the gym so I threw a plate down in front of one of the crossover towers and sat on the floor. 150 is all the weight on those stacks and it's not challenging at all (yes, I'm that cool). I'm going to substitute seated plate rows on another deal we have. DB Bench Presses were solid and I'll probably be able to go to 75e when the 4x8 comes around again!
ALTERNATING SETS
B1 - CHIN-UP OR UNDERHAND-GRIP LAT PULLDOWN
60 Seconds rest between sets
Not much to report here. Chins were a little sloppy at first for some reason - I was trying to do my reps as fast as possible but then I started looking like a monkey swinging from a branch. It could have been the fig leaves I wore instead of shorts today - not really sure?
I'm quite familiar with reverse crunches and planks and don't really have too much issue with them. I remember planks during maximum strength and doing them with both legs down, 1 leg down, 1 hand up, no hands down - balancing on my... Elbows you pervs!! sheesh! Typcially though, these were all done for 30 seconds. 60 seconds got a little tough for those last 10 seconds!!
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Another good workout today! The lifting only took about 35 minutes or so which makes it short and sweet but intense enough to make you feel like you're getting a good workout. I had a bit of time to hop on the treadmill afterwards like all the cool kids!
Looking good in here! You and Andy have me thinking about my rest periods in MS. I bet they're longer than 90 seconds on the leg stuff. I'll have to time myself.
When I do bodyweight chins I tend to swing back and forth a little as well, it seems easier for me to stay controlled when I have weight strapped on.
I did a little steady state cardio the other day as well, on the bike though. It feels good to be like the masses sometimes.
Yeah, I need to work on this form a little bit. I don't know if I can do 4x8 with added weight though, yet. I'm not quite that badass
Quote:
Originally Posted by Chloe2
Looking good in here! You and Andy have me thinking about my rest periods in MS. I bet they're longer than 90 seconds on the leg stuff. I'll have to time myself.
It's interesting too that you're both hungry!
Yeah, Cressey says to take as much rest as you need. I always kept a close eye but on the heavier sets I would take 90-120 seconds usually.
I eat so often that I'm actually not usually hungry. It sounds dumb, but I will be kinda happy when I'm done trying to put on some size and I don't have to eat so much.
I eat so often that I'm actually not usually hungry. It sounds dumb, but I will be kinda happy when I'm done trying to put on some size and I don't have to eat so much.
I eat all the time too but I'm usually hungry! I used to be a super ectomorph and couldn't gain any size. I still probably don't eat enough but I'm constantly "re-feeding" myself on the weekends!
how much are you eating? im up to about 4300-4400 per day. ive been eating alot of peanut butter lately just so i can cram more calories in without getting too full.
WARM-UP: Foam rolling/tennis ball and various lower body stuff. Foam roller = good!
ALTERNATING SETS
A1 - FRONT SQUAT
90 Seconds rest between sets
5x5 x 225
A2 - STEP-UP
90 Seconds rest between sets
5x5 x 135
Ahh, 90 second rest periods between sets!! Now this is more my speed - seems like the perfect time really! So I set a bench behind the squat rack and took a plate off each side to do the lunges. Could have done more on the lunges but I was in a rhythm! I did note that when I was doing my squats I could see the reflection of the bench in the mirror and I was going several inches below it (not quite ATG but well below parallel). I was pleased with 5x5 x 225 on the front squat. I'm still the only one I've ever seen do front squats at the gym
ALTERNATING SETS
B1 - SUPINE HIP EXTENSION/LEG CURL
60 Seconds rest between sets
3x10 per leg x BW
B2 - CABLE WOOD CHOP
60 Seconds rest between sets
3x10 x 100 per side
So today I managed to do the Supine Hip Extension/Leg Curl with a single leg for 10 reps each. This sure beats glute hell, er I mean ham raises! While doing this exercise I noticed my quads are looking dead sexy lol
C - SIDE PLANK
30 Seconds rest between sets
2 x 30s per side
I remember when these used to really, really suck. Now they just kinda suck.
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5x5 is much more my style!! I felt awesome after today's workout! Some days are better than others and you leave the gym ready to take on the world!! And then you get to work and it's like woo freaking hoo
Nevertheless, my spirts were high and so was I, I got me a rock 'n' band, it's a Free for All!!
Thought I'd check out your log since you were posting in Celeste's log and you were both doing Maximum Strength, and that's up next for me. I also have BFS and Huge in a Hurry. So many programs to choose from! Anyway, you're a funny guy and I'm finding your log very entertaining.
how much are you eating? im up to about 4300-4400 per day. ive been eating alot of peanut butter lately just so i can cram more calories in without getting too full.
I really have no idea how many calories I'm eating. Probably something like this:
M-F: Not enough
Weekends: Too many
I'll probably need to revisit all this now that I want to shed some body fat.
Quote:
Originally Posted by AS
good job on the front squats, 225 for 5x5 is solid.
Thanks - I've made some good progress on those for sure. I actually like them too. In a sick way!
Quote:
Originally Posted by msmogreen
Hi Damien--
Thought I'd check out your log since you were posting in Celeste's log and you were both doing Maximum Strength, and that's up next for me. I also have BFS and Huge in a Hurry. So many programs to choose from! Anyway, you're a funny guy and I'm finding your log very entertaining.
Hi there - thanks for checking in! My readers are increasing!! Soon my log will take over the internet!! Um... make that my TRAINING log.
I loved Max. Strength! I'm sure you'll like it too. BFS is great as well but I'm looking forward to huge because it's quite different from anything I've done before!
I'll be sure to check in on yours and offer comments that you didn't ask for!
)
Like I said above, thank you so much for following along!!
I WAS NOT ready for the higher rep/set stuff. I did get stronger doing maximum strength but it seems my "endurance" is lacking quite a bit. I felt strong at first but getting past 5 reps was brutal! I had to take about 3 minutes between sets of A & B to clean myself off the floor! This workout looked easy on paper. I thought I'd blast right through it have time to do some curls and flex in the mirror afterwards! 
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