So I came across this website and found some great discussion about a lot of the things I was interested in. I lurked around for a while reading different threads and then came across the training log section and realized what a great idea this is. I've always been one to plan and track my workouts but this brings a whole new dimension to it! After reading through some logs, I saw how much more we can learn by interacting with each other as well as provide some motivation and accountability.
My "recent" workout history involves me being a regular gym member for a little over 2 years. I, like many others, saw a picture of myself in late 2006 and realized that I had become (for lack of a better description) a "larger" guy. I had gotten a treadmill for the house and it helped a bit at first but then I just leveled off. I told myself it was time to get in shape and headed over to the new Gold's Gym "preview center" that just came to town. I signed up right away and got some sessions with a trainer. I followed the trainer's plans and did alright for a while (I was sore at least) but never really made any true progress. Did all the bodybuilder routines they prescribed and then after going through about 4 or 5 different trainer's (because they would all quit after about 6 weeks), I decided to do my own workouts which were basically just different variations of what I learned from the trainers. I muddled around for about a year and made some gains but nothing spectacular.
At the beginning of 2008 I dusted off the old 'Body for Life' book to get some inspiration and really start pushing myself to look and perform like somebody who actually went to a gym instead of just some guy in average shape. I followed that routine for a while and did okay but more importantly I started looking around and learning more and more about training and fitness. I ended up doing great during the 12-weeks I devoted to the program - lost about 25 lbs, got a bit stronger and was actually able to do some jogging and running without wishing I was dead. I also learned what overtraining was all about!
Wanting to go to the next level - I somehow found 'New Rules of Lifting' and that really changed everything for me! It was exactly what I was looking for over the last, well forever actually. I learned so much reading that book and following several of the programs and then pursuing the fundamentals behind the book.
During my time with the "New Rules" I found out that I really like picking up heavy things and then sought out training to help me pick up heavier things.
To summarize, I'm now doing Eric Cressey's Maximum Strength and am in Phase 4. This has been an awesome program and I've really enjoyed it! I just started phase 4 last week so I figured I could start my log there.
Yeah, this post turned out a bit longer than I expected!
Well I figured I'd post my "Packing Day" numbers. Or at least the ones I actually tested.
Date: 9/13/08 (Yes this is a 16-week program and I should be done by now but hey, you know)
Height: 6'
Weight: 209
Box Squat: 285 (this went up fairly easy but I failed with 305 and after that loud crashing noise it made when I dropped the bar on the pins and the weird looks I got from EVERYBODY in the gym, I decided I'd pass on the attempt of 295)
Bench Press: 215 - Yes this is pathetic for somebody my weight and I'm almost embarrassed to post it but it is what it is. I've never been good at bench presses but I've gotten a lot better. I also have a left shoulder that really likes screwing with me and it's actually haunted me a few times during this program.
However, when I first started training I was getting about 165 so I was actually proud of this number!
Deadlift: 375 - not too shabby? Yeah, I didn't even know what a deadlift was until about 9 months ago. Thank you "New Rules"! Now when someone's refrigerator or something falls over, I'll be over to handle the situation. (what, it could happen!)
Broad Jump: Forgot to measure it but it wasn't very far.
3-RM chinup: BW + 25. Could have gotten more but our area for chins and pull-ups are dominated by the "tricep pressdown" gang and yes the "dual standing cable curl facing the mirror with your sleeves rolled-up" guy.
Anderson Front Squat
1-2 minutes rest between sets
1x1 x 245
1x1 x 245
1x1 x 245
1x1 x 245
1x1 x 235
1x1 x 235
1x1 x 235
Wow, these were quite different. I always squat to parallel but these actually put you more in the ATG position. Losing that momentum really makes a difference and really forces you to focus on speed and power. My form got a little shaky on the 4th rep so I took off 10 lbs to finish off. Actually thought I started with 255 but then realized my math was off. Apparantly this error in measurement that men make isn't just limited to length.
Speed Deadlift - 8 x 1 @ 60%
30 seconds rest between reps
8x1 x 235
These were nice and smooth
Barbell Reverse Lunge with Front-Squat Grip
60 seconds rest between sets
4x8 x 95 /side
OMG do these suck! That's all I will say about this exercise for a while.
Pallof Press
60 seconds rest between
3x8 x 80 /side
I actually like these and they've really helped since I started the program.
Good workout today with the exception of the evil reverse lunge thingamadoo. I was certain I wouldn't be walking on Tuesday!
Close-Grip Incline Press
1-2 minutes rest between sets
1x1 x 185
1x1 x 185
1x1 x 185
1x1 x 185
1x1 x 185
1x1 x 185
1x1 x 185
This just isn't my exercise. This was my first real test of the evil left shoulder that actually forced me to miss a couple of weeks of lifting. My Dr. probably wouldn't like to hear of me getting back into these so quickly but at least I could tell him I'm doing all kinds of extra mobility work and stretches and maybe I'll get a gold star or something? Anyway, I do not like incline barbell bench presses, I do not like them Sam I am.
Alternating Sets
Decline Close-Grip Bench Press
60 seconds rest between reps
1x8 x 135
1x8 x 155
1x8 x 165
1x8 x 175
Boy, I haven't done Decline Bench Presses in well, never actually. I couldn't really believe that I've never tried this exercise before. Lord knows I've probably done every curl variation except the ones in the squat rack - Mr. Sqaut Rack Curler Guy (hmm, this could be a Bud Light commercial). So anyway, I didn't really know where to start and my shoulder was pissed off so I guessed and guessed too light. These actually weren't bad at all and I think I actually like them!
Chest-Supported Row with Pronated Grip
60 seconds rest between sets
1x8 x 120
1x8 x 140
1x8 x 160
1x8 x 180
I wasn't at my usual gym today and the only thing I could find to do this exercise on was a machine that looked more like it belonged on the bridge of the Starship Enterprise instead! It had a dial to increase the weight (being the common-folk that I am, I've never seen this phenomenom before - even if I train at a Gold's Gym about 120 miles north of this one). Ahh yes, more on this Gold's Gym later.
Alternating Sets
Scapular Wall Slide
60 seconds rest between sets
3x12
Smart people and my shoulder say these are good for your shoulders.
Dumbbell Hammer Curl
60 seconds rest between sets
2x12 x 35 each
1x11 x 35 each
Oops, missed that last rep. This program has very little curling involved so it was nice to get that volume.
I had to travel to Southern Colorado for business and found out there was a Gold's Gym in Colorado Springs about an hour north of where I was working. So I get up extra early and drive there (a big deal for me because traveling has usually been detrimental to my training).
This is a very nice facility complete with at least 1 full size basketball court, a huge pool and jacuzzi, all kinds of spaceship looking machines and probably about 10,000 pieces of cardio gear. It was like a car lot except they were treadmills and bikes and ellipticals and stuff.
I got to talking to a guy in the locker room afterwards and asked him about the place. He told me that it wasn't quite a year old but they always had a Gold's in Co. Springs with a different owner. He goes on to tell me that Gold's isn't like it used to be and how it was a "fitness center" now - not a place where guys like Arnold and all the "buff" bodybuilders go to train. The guy who previously had held the franchise rights refused to adopt this new "fitness center" thing as they were an "old school" gym and Gold's gave the franchise to somebody else.
This could all be true or it could all be false; who knows if this guy knows what he's talking about? I thought the story was interesting and believeable though. I just nodded and agreed and said I'll have to check that gym out next time I'm in town.
I still thought it was a great gym. They had all sorts of free weights, a few power racks and all the stuff us "buff" guys like.
Warmup #2 and some foam rollin. My warmups have evolved even more since I picked up Magnificent Mobility and Inside Out. These are fantastic resources!
Box Squat - 10x2 @50%
10x2 x 145
These went well and I turned them into "Box Jump Squats" just because.
Natural Glute-Ham Raise
60 seconds rest between reps
4x5 x BW
Ahh the Natural Glute-Ham Raise from Phase 2 rears its ugly head yet again! Hate isn't a nice word but I'm quite convinced that I hate these! We don't actually have the glute ham contraption at our gym so I do them on the lat pulldown machine. It's probably a good thing that I can't see myself perform this dreaded manuever as I can only imagine how stupid one looks doing this thing in front of all the people that are walking and/or jogging in place. This is more like a "try not to hit the ground really hard on your way down and then make funny faces on your way back up" type of exercise.
Dumbbell Forward Lunge
60 seconds rest between sets
3x6 x 60e /side
In the past, I probably wasn't doing enough weight on the lunge variations so I upped it to 60 lb. dumbbells today. I could probably get away with more but I was still thinking about the stupid glute-ham raises.
Alternating Sets
Single-Leg Squat to Box (Pistols)
60 seconds rest between sets
3x10 /side
What!! First come the natural glute-ham raises and now the pistols! These are on my list of "things I'd rather not do" as well! In fact, why doesn't Cressey just superset these with glute-ham raise? Then we could go lay down in the parking lot and hope somebody comes and runs us over!! Of course with our newfound "Maximum Strength" we would just lift that car right off of us. Besides, it's cold outside. Anyway, doing these is nearly as bad as the famous Bulgarian Split Squat / Step Up Superset from NROL. (At least it was famous to me)
I liked the combo so much that I think I sent the bulgarian split-squat / step-up superset a x-mas card laced with Anthrax*
*disclaimer: bss/step up superset is not an actual entity and therefore could not actually have an address with which to send a letter to so therefore a letter could not have been sent from addressor to addressee. And besides the would-be addressor doesn't really even know what Anthrax is and stamps are expensive now. He probably would have just tried to e-mail it.
Bar Rollout: Knees on Four-Inch Box
60 seconds rest between sets
3x12 x bar or bodyweight or whatever
So you think those 50 ab crunches you did were tough....
Great workout! Yeah, I can say that now that I'm done. I absolutely hated it while I was doing it!
Welcome to the forums. Maximum Strength has become pretty popular on here of late, thanks to John's (Mahler) traversal through it. Good luck and keep fighting the good fight.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Good to see you started a log. I know it helped me stay consistent with my workouts. It'll be a race to the finish, I think I may be one workout behind you (I did workout A of week 2 today).
Hey thanks for the welcome guys! I didn't know if anybody would actually read this so this is great!
Quote:
Originally Posted by AS
Good to see you started a log. I know it helped me stay consistent with my workouts. It'll be a race to the finish, I think I may be one workout behind you (I did workout A of week 2 today).
Yeah, I think this will really help me as well. I'm especially bad when I travel for work which I have to do from time to time. Now that I have somewhere to "report" it should really help me stay more consistent. And yeah, that sounds right, I just did workout B of week 2 today.
Warmup #1 and some the usual rolling. I've "lost" about 5 tennis balls at the gym and I'm missing that part of the warmup lately. Time to bring in number 6. Now why would people walk off with tennis balls that are left next to the warmup equipment?
Speed Bench Press - 10x3 @50%
10x3 x 125
I really think this speed work is helping. At least that's what I tell myself when people look at me like "why is that guy only benching 125"?
Alternating Sets
Close-Grip Barbell Floor Press
60 seconds rest between reps
1x5 x 155
1x5 x 165
1x5 x 175
1x5 x 175
1x7 x 165
1x6 x 165
Wasn't sure where to start here and ended up a bit light at first. Just when I thought I was cool I couldn't attempt the 7th rep of set 6 because I was out of gas!
Neutral-Grip Pull-Up
60 seconds rest between sets
4x5 x BW
Now I've really got to add some weight to these as 5 reps with BW was cake. It's already awkward enough staring at the pressdown and curl brigade without standing there staring at them with a big ol weight hanging from your belt! Needless to say, weight will be added.
Alternating Sets
One-Arm Dumbbell Row
60 seconds rest between sets
1x10 x 75
2x10 x 80
These were good. I'm actually surprised I could handle that much weight for 10 reps.
Close-Grip Push-Up
60 seconds rest between sets
3x10 x bodyweight
Feels kinda weird to do pushups afterwards but made for a nice finish.
Routine day at the gym. Made a note to put 185 on the close grip floor presses and add weight to the pullups. We'll see how that goes next week. When I first got to the gym, the parking lot was full and I expected a mad house. Then I remembered it was Saturday and while a lot more people show up they mostly just fill up the aerobic and cycling classes.
Anderson Front Squat
1-2 minutes rest between sets
1x1 x 255
1x1 x 245
1x1 x 245
1x1 x 245
1xF x 245
Yes, that is a big fat F on the last set! Ever have those days where you just don't have it? Whatever "it" is, "it" was not with me today. I think I know why though. Needless to say, I was disappointed with myself. I see that the AFS was only for 2 weeks so I'll have to try them again some other time down the road...............way down the road.
Speed Deadlift - 8 x 1 @ 65%
30 seconds rest between reps
8x1 x 255
Nothing like pounding out few good deadlifts to make up for a missing a lift.
Barbell Reverse Lunge with Front-Squat Grip
60 seconds rest between sets
2x8 x 105 /side
1x8 x 95 /side
Yep, these have officially been added to the list of "Wow, I can think of so many other things that don't suck as much as these!" Things like, I don't know; lighting your hair on fire, nailing your foot to the ground, stepping on a bee hive? That kind of stuff.
Pallof Press
60 seconds rest between
3x8 x 80 /side
One thing I've learned from this program is that you end up doing all kinds of stuff that nobody has ever seen before. And you get all the looks to go along with it!
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Have you ever had one of those nights when you wake up at like 1:30 in the morning and can't get back to sleep? Yeah, that was Sunday night/Monday morning for me. I finally couldn't stand it after a while and just got up at about 3:15 and stayed up. That's probably why I didn't have it today at the gym - I was exhausted. Phooey.
I really think this speed work is helping. At least that's what I tell myself when people look at me like "why is that guy only benching 125"?
I know what you mean. I was doing speed benches the other day next to this scrawny little kid doing just a little less than me. I had to resist the urge to throw on an extra 100 lbs.
Quote:
Originally Posted by DamienK
One thing I've learned from this program is that you end up doing all kinds of stuff that nobody has ever seen before. And you get all the looks to go along with it!
Definitely with the Pallof Presses. I know people are looking at me weird every time i do them, like I don't know what im doing because that exercise isn't listed on the diagrams.
Close-Grip Incline Press
1-2 minutes rest between sets
1x1 x 185
1x1 x 185
1x1 x 195 nope 185 - thought I'd do 195, not happening
1x1 x 175 - that's what I get for getting cocky, can't even get 185 now
1x1 x 175
Ooh, left shoulder killer - it was mad at me today. Our dialouge went kinda like this: Shoulder: what are you doing? Me: CG incline barbell presses, what's it look like? S: I don't like these Me: Shutup, it's part of the program Me: Why can't I unrack this damn thing today? S: I told you that these suck Me: Ha, I just did a couple S: That's all your getting Me: Maybe if I had a training partner, I could do this right S: Why don't you ask that girl who can bench more than you for a spot. Me: yeah, whatever.
Alternating Sets
Decline Close-Grip Bench Press
60 seconds rest between reps
1x8 x 185
1x8 x 185
1x7 x 185 (probably would have been stuck under the 8th rep.)
I actually like decline bench presses, excpet for when you hit your head on the bar when you're leaning back!
Chest-Supported Row with Pronated Grip
60 seconds rest between sets
3x8 x 200
Oh yeah, that's the entire weight stack on this machine.
Alternating Sets
Scapular Wall Slide
60 seconds rest between sets
3x12
I noticed how my range of motion is much better when I do these in the warmup than after the benching!
Dumbbell Hammer Curl
60 seconds rest between sets
3x12 x 35 each
Some gun love here. Thought about carrying these over to the squat rack just cuz.
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Well that finishes up the Close-Grip Incline Presses (thank god). Incline DB Presses don't bother me near as much, something about the stupid bar.
I've pretty much always trained alone and I'm fine with it but a training partner would come in handy from time to time. You know, to yell "all you, all you" while holding onto the bar. Err, I mean to help properly unrack and handoff the bar and pull it off of you when it's crushing your neck!
Sorry about the shoulder, at least you don't have to do any more CG incline stuff. As far as unracking, I find it much easier on close-grip stuff to move the bar on the rack as high as possible (im not sure if you have pins to adjust the height of where the bar sites). I just find that its easiest if my arms are extended a bit more.
Sorry about the shoulder, at least you don't have to do any more CG incline stuff. As far as unracking, I find it much easier on close-grip stuff to move the bar on the rack as high as possible (im not sure if you have pins to adjust the height of where the bar sites). I just find that its easiest if my arms are extended a bit more.
Yeah, it's been a burden for a while. I aggravated it back in phase 1 and didn't do too much about it. By the time I got towards the end of phase 3 I couldn't even lift my left arm over my head! I went to see my Dr. (chiropractor) and he did a good bit of work on it and now it's doing a bit better. I also got "Inside Out" which has been a great help. I just need to work on it more and avoid exercises like that for a while!
We can't adjust the pins but I can lower the seat. I wonder if that would have the same affect? Thanks for the advice!
I would typically do this on Friday but I have to be at work extra early and that messes with my gym time!
Warmup #2 and some foam rollin' and I remembered to bring another tennis ball!! Of course I left the stupid thing in the warm-up area (again) and I'm sure it will be gone by the time I go back. Not that I have any problem with others using it but why can't they just put it back when they're done?
I probably should figure out a better way to do this. I don't carry it around with me because I've got my notebook, water and my "fuel" (which after reading some of Alan Aragon's work might not be any more effective than drinking apple juice while you train)! And let me tell you how awkward I would look walking around with a tennis ball in my the pocket of my shorts!
Box Squat - 8x2 @55%
8x2 x 155
1x2 x 275 (felt good)
1x2 x 295 (NEW PR!)
So I set a new PR today but I wasn't that thrilled because it seemed much harder than it should have. I know it was 2 reps but the second one almost didn't happen. I figured I'd get 295 easy but that was not the case. Maybe it's just because the 2nd rep was ugly that I'm concerned but I don't think I could get more than 305 on a 1RM which would be a bit short of my goal.
So now I wonder if this bench is low enough? Seems like it is. Maybe I'll ask the guy doing upright rows in the smith machine next to me to take a video for me?
Natural Glute-Ham Raise
60 seconds rest between reps
3x5 x BW
Yes these are still terrible but I was able so slow down the velocity of which I came hurling to the floor with. I'd like to see somebody that can do these without having to catch themselves with their hands! That would be one BAMF!!
Dumbbell Forward Lunge
60 seconds rest between sets
3x5 x 65e /side
These aren't too bad and they really work! At least I see muscle trying to do its thing!
Alternating Sets
Single-Leg Squat to Box (Pistols)
60 seconds rest between sets
3x10 /side
I'm telling you, there really are exercises that make bulgarian split squats seem just "bad" instead of "revolting". For me, this is one of them. I can do them and I feel cool because of it but after squats, ghr's and lunges these are just plain mean! My technique still needs to improve. To quote Cressey "This contact should be a "tap and go" not a "thud and push". Yeah, it's still a THUD for me!
Bar Rollout: Knees on Four-Inch Box
60 seconds rest between sets
3x12 x bar or bodyweight or whatever
Oh yeah, these totally mashed my upper abz dude, I was like totally totalled. Then I went and did lower abz and side abz, middle abz and back abz. I'm gonna be totally shredded dude
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So it has come to my understanding that Cressey researched other lesser known methods of pre-civilized torture when devising Maximum Strength Phase 2 workout A and Phase 4 workout C. Combining the likes of glute-ham raises with pistols, lunges, step-ups and front squat clusters meant imminent doom to the unfortunate wrongdoer back in those times.
"You, have done much wrong and now will suffer these workouts until you, with your last ounce of strength and stamina will gladly step outside and lay down in front of of the charging horse-drawn carriages!"
Can you take video on your camera? What I do is set up a bench next to the power cage (about 6-7 feet away), make a litle stack of 2.5lb plates and rest the phone against the plates, and make sure the camera is at a good angle for the cage. Then I just start recording and do my set. I did that alot in Phase 1 just to make sure my form was looking ok on various exercises.
You are majorly scaring me for the next Phases with all those descriptions!!!
So, I do my foam rolling at home, tennis ball included. You could always do that. Or you could carry the tennis ball around the gym in your shorts. Spandex ones, even!
Can you take video on your camera? What I do is set up a bench next to the power cage (about 6-7 feet away), make a litle stack of 2.5lb plates and rest the phone against the plates, and make sure the camera is at a good angle for the cage. Then I just start recording and do my set. I did that alot in Phase 1 just to make sure my form was looking ok on various exercises.
Man, that is a great idea! I totally didn't have my MacGyver brain working to come up with that on my own. We've got a smith machine to the right and one of them weight racks on the left. I could probably move the weight rack, I mean that's like my typical warmup and stuff.
Nah seriously, I may try that tomorrow just to see how it turns out.
Warmup #1 with extra shoulder work and foam rolling. Argh!! The stupid tennis ball I left on Thursday is gone!
Speed Bench Press - 8x3 @55% then 2x2 heavy
8x3 x 135
1x2 x 215
1x2 x 225 - hooray for me!
Even though I tested my bench at the end of Phase 2 and put up 235 (a 20 lb. increase for me from packing day), I was afraid of being able to do 2 reps of 225 today. I was thinking about asking somebody to spot me but I did not. I made it though!
Alternating Sets
Close-Grip Barbell Floor Press
60 seconds rest between reps
3x5 x 175
1x7 x 165
So I loaded 185 to start and did a couple reps and knew I couldn't get 5, especially for 3 sets so I went back to 175. 185 was a bit more than I can handle right now but the 175 and 165 was strong!
Neutral-Grip Pull-Up
60 seconds rest between sets
1x5 x BW + 35
2x5 x BW + 25
With the tricep brigade out of the way today I was able to break out the belt and add some weight. +35 was alright but kinda the same as with the CG presses in that I didn't think I could get 3 sets of 5 clean reps.
Alternating Sets
One-Arm Dumbbell Row
60 seconds rest between sets
1x10 x 80
1x10 x 85
I guess my pulling strength is quite a bit better than my pushing strength! These were solid all the way through and my form was good. Couldn't say as much about the guy next to me who was pulling 35 lb. dumbbells looking like a camel that keeps stepping in holes!
Close-Grip Push-Up
60 seconds rest between sets
1x10 x bodyweight
1x20 x bodyweight (yeah, I was still feeling good)
So I know a couple of you are flinging weight plates on your back for the pushups but I can't figure out how to do that without having a major shoulder incident. AS, how about a video!
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Another great workout that makes you feel good! (Wait, did I really say something that doesn't reflect this program as being pure torture?!!)
So I got to wondering about something. I'm not a personal trainer but I am a geek . I see some trainers doing really weird things with their clients and it boggles me. (I guess I shouldn't be surprised as virtually every live trainer I've worked with really didn't help me at all).
Today there was a trainer that had a couple of different clients there and each one was extremely overweight. Now don't get me wrong; I think it's awesome that these folks are getting to the gym and making that effort to get some exercise and "professional" guidance to help them along the way. Now I don't know about you, but I just can't see the benefit of having an overweight beginner doing dumbbell front raises while standing on a stability disk or having another gal stand on a bosu ball while holding onto a band that's being pulled in different directions.
Seriously?
I'm not sure how long the girl had been there, I think this may have been her first day but I've seen this guy around for a while. I don't really think he's made any progress at all and it's pretty sad. When I first started, I thought it was my fault that I wasn't making any progress instead of questioning the stupid routines the trainers were putting me through. I imagine a good bunch of folks just end up quitting thinking that they just can't get into shape?
As far as the "trainer" goes, sounds like just about every other trainer at commercial type gyms. Apparently stuff like front raises and dumbbell curls are good for burning lots of calories.
Nice job on the bench presses and pullups! That's funny about the guy doing db rows--35#! That's what I use!
You know, most people have much better pushing strength than pulling--that's cool. When I use plates and load them on my own back, they end up being lower, like mid to low back. That isn't as efficient as b/t the shoulders, but easier to load.
Nice job on the bench presses and pullups! That's funny about the guy doing db rows--35#! That's what I use!
You know, most people have much better pushing strength than pulling--that's cool. When I use plates and load them on my own back, they end up being lower, like mid to low back. That isn't as efficient as b/t the shoulders, but easier to load.
I'd still like to see you or AS take a video of this with the camera phone! Oh you should have seen that guy doing those rows. Sometimes I just want to go up to guys and say "dude, seriously". But I don't.
So here is my attempt to add a video to a post. Sheesh, all this stuff I have to learn to be interweb savvy!
This is a video I took the other day of a box squat to a bench. I wanted to see if the bench was low enough. Oh and in case you were wondering, that's like 450 lbs. loaded on the bar, er, uh I mean 225. And yes, the guy in the background is doing smith machine calf raises.
Maximum Strength Phase 4 Workout A - Lower Body - Week 3
Monday 2/2/2009
Warmup #2 and the usual rolling.
Sumo Deadlift
1 minute rest between sets
1x1 x 315
1x1 x 325
6x1 x 335
So this was the first time I've ever done these and I had no idea what weight to use so I just guessed. I think I read somewhere that you can't typically do as much on these as a standard deadlift. I probably could have done a bit more than 335 but hey, I didn't!
I actually liked these though - much better than the AFS's! Even if they pulled my shorts up in the front a little and I need a tan!
Speed Deadlift - 8 x 1 @ 70%
30 seconds rest between reps
8x1 x 275
No problem. I love deadlifting. I think it's great because I used to be one of those guys with a "bad back"
Barbell Reverse Lunge with Front-Squat Grip
60 seconds rest between sets
Why can't I just go do smith machine shrugs like the guys next to me??!! All I wrote in my log today was that these were the devil!! On the bright side, I did increase my weight on these a bit. You really have to focus on these or you will have some really ugly reps!! I wouldn't count those of course!
Pallof Press
60 seconds rest between
3x8 x 80 /side
No crunch machine for me thanks!
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So who totally pigged out on beer and chips and junk food on Super Bowl Sunday and still made it to the gym this morning at 5:30 a.m.?? That's right, I did!!! And I didn't suck as bad as I thought I would!
You know, cuz that's how we roll. We don't make excuses we just do it!!
Damien K - Far Beyond Driven
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