MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Tuesday, March 10, 2009
Weight: 151-152 lbs
Phase III - Week 1 (Week 9 overall) WORKOUT B: UPPER BODY
Weight x Reps
A - BARBELL FLOOR PRESS (3x3, 2x5)
165 x 4
175 x 3
175 x 3
165 x 5
165 x 3 (failed on 4th)
B1 - BAND-RESISTED PUSHUP (3x7, 1x10) subbed Smith Machine Pushup
40 x 6
40 x 7
50 x 7
30 x 10
B2 - SUPINATED CABLE ROW (3x7, 1x10)
135 x 7
145 x 7
150 x 7
140 x 10
C1 - FACE PULL 3x10
40 x 10
40 x 10
40 x 10
C2 - BEHIND NECK PULLAPART 3x12
Notes:
My triceps were already major DOMS from Sunday. The dragon flag attempts really fried my triceps since I was basically trying to rip the top of the bench off with my arms while I lowered my legs.
The floor press feels really hard, pressing up from the middle. I think I use a lot of stretch reflex on normal bench presses. The best part of these is with a 45 on either side, the bar is high enough for me to fail without hurting myself
I did pushups with the smith machine bar as external resistance instead of bands--all we have is rubber tubing, and they have a tendency to roll onto my neck, which is uncomfortable. Plates are hard to place on my back, so I looked around and saw a use for the smith machine. First set, the stupid bar kept hooking at the top. So I had to reach back with one arm and unhook it, which tired me out. Subsequent sets, I found some velcro strap to strap the hook so it wouldn't hook by itself.
I used the rubber tubing for band pull aparts. 12 reps of these started tiring out my shoulders like unweighted shoulder presses... I need to look back into the book to see if I'm doing these right.
I think my rack pulls are limited by my grip endurance, but this has definitely improved since phase 1, where my max was 295 x 6. I forgot to do wall ankle mobility between the first two sets of rack pulls since I was distracted by a guy at the gym asking me about my shoes. (vibram five fingers)
C - DB REVERSE LUNGE FRONT FOOT ELEVATED (3x5,1x7)
100 x 5 (50 each hand)(5 reps each foot)
100 x 5
100 x 5
90 x 7
First few reps of first set was kinda shaky balance-wise, the rest were fine. I used one of those aerobic plastic step thingies that's about 3-4 inches high. Afterwards, I noticed that the step says "Recommended maximum weight capacity: 225 lbs" Oops.
D1 - CABLE WOOD CHOP CHEST HIGH (3x10)
20 x 10
25 x 10
30 x 10
Still need to increase the weight on these. 20's way too easy, 30's getting close.
D2 - BULGARIAN SPLIT SQUAT ISO HOLD (2x30s)
30s
30s
I think Eric's discovered a way to make time stand still.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Friday, March 13, 2009
Weight: 153 lbs
Phase III - Week 1 (Week 9 overall) WORKOUT D: UPPER BODY
Weight x Reps
A - SPEED BENCH PIN PRESS (10x3)
5 sets: 105 x 3
5 sets: 115 x 3
Easy, yet I'm using more than 50% 1RM... I think my upper back is coming off the bench at the top...
B1 - NEUTRAL CLOSE GRIP CABLE ROW (3x5, 2x7)
150 x 5
160 x 5
170 x 5
160 x 7
160 x 7
B2 - DB PUSH PRESS (3x5, 1x7)
55 x 5
55 x 5
55 x 5
50 x 7
Used neutral grip on these, didn't remember to look up whether it was supposed to be neutral (palms facing) or pronated (palms forward)
C1 - STRAIGHT ARM PULLDOWN 3x12
40 x 12
45 x 12
45 x 12
My triceps were pretty much fried by this point. I'm not sure I'm supposed to be feeling these in my triceps, but that's all I could feel. It's really hard to initiate the movement from the top on the first rep, but once it gets going, it becomes easier.
C2 - DB LYING TRICEPS EXTENSION 2x10
35 x 10 (17.5 each hand)
35 x 10 (17.5 each hand)
Never done triceps isolation work before, and my triceps were certainly not happy to be getting even more work.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Sunday, March 15, 2009
Weight: 152-153 lbs
Phase III - Week 2 (Week 10 overall) WORKOUT A: LOWER BODY
Weight x Reps
A - SNATCH GRIP DEADLIFT 4x2,2x4 (do seated 90/90 stretch during rest periods)
265 x 2
265 x 2
265 x 1 (fail on 2)
255 x 2
235 x 4
235 x 4
Still not a fan, but I still upped all the weights from last week. Good thing next week brings back front squats. Failure--the bar just plain slipped out of my hand. My grip strength is definitely the limiting factor on these.
B - SPEED DEADLIFT 8x1 (45-60 seconds rest)
4 sets: 235 x 1
4 sets: 245 x 1
I think my speed on these is about the same as with 135... These feel incredibly light after doing snatch grip on basically the same weight.
C - WALKING DB LUNGE 3x7,1x10
100 x 7 (50 in each hand, 7 steps per foot)
110 x 7 (55 in each)
110 x 7 (ditto)
100 x 10 (50 in each hand, 10 steps per foot)
Last week I did 40 in each hand and knew that was too light. I realized I had been doing reverse lunges (front foot elevated) with 50 in each hand. I figured walking lunges should be easier than reverse lunges, so I started with that weight. This week I found my max, since I was ready to fall over at the end.
D1 - Dragon Flag 3x12
6
5
5
Managed to get one more than last time.
D2 - DB SUITCASE DEADLIFT 3x10
45 x 10 (each side)
45 x 10 (each side)
50 x 10 (each side)
Upped the weight a bit on these.
Misc. Notes:
Did the session later in the day today since I did some isolation work on my liver last night and was feeling it in the morning.
MAXIMUM STRENGTH By Eric Cressey (following the program with about 95% fidelity)
Tuesday, March 17, 2009
Weight: 152 lbs
Phase III - Week 2 (Week 10 overall) WORKOUT B: UPPER BODY
Weight x Reps
A - BARBELL FLOOR PRESS (4x2, 2x4)
175 x 2
185 x 2
195 x 1 (failed on 2nd)
185 x 2
175 x 2 (failed on 3rd)
165 x 4
160 x 4
I don't know if these are easier or harder than normal bench presses. On the one hand, it's shorter range of motion, but on other hand, there's no leg drive and no stretch reflex.
I did an extra set so I'd have 4x2 and 2x4 due to the two failing sets--175 x 2 was supposed to be 4 reps, but I couldn't even do 3.
B1 - BAND-RESISTED PUSHUP (3x7, 1x10) subbed Smith Machine Pushup
40 x 7
50 x 7
50 x 7
30 x 10
Increased the middle set by 10 from last week. A trainer training somebody else came over to ask if I was OK after I finished a set... he thought I had fallen down under the Smith machine.
B2 - SUPINATED CABLE ROW (3x7, 1x10)
150 x 7
155 x 7
155 x 7
140 x 10
C1 - FACE PULL 3x10
40 x 10
45 x 10
40 x 10
Tried to increase the weight on the middle set, but I think my ROM suffered a bit on that.
C2 - BEHIND NECK PULLAPART 3x12
Notes:
I just realized that phase 3 has no vertical pulls.
Also, medium week and high week are virtually identical--they differ by 3 reps overall.
MAXIMUM STRENGTH By Eric Cressey (following the program with about 95% fidelity)
Thursday, March 19, 2009
Weight: 152ish lbs
Phase III - Week 1 (Week 9 overall) WORKOUT C: LOWER BODY
Weight x Reps
A - SPEED SQUAT (8x2 @ 55%1RM, 2x2 heavy)
4 sets: 155 x 2
4 sets: 165 x 2
225 x 3 (warmup)
255 x 2
265 x 2
I'm doing slightly heavier than 55% 1RM on speed work since I feel explosive on them.
Last heavy rep was heavily GM'd, doh. Although I'm pretty sure my max on packing day (275) was GM'd too.
B1 - RACK PULL (2x5, 1x7)
315 x 5
325 x 5
305 x 7
B2 - WALL ANKLE MOBILITY (3x8)
2 sets: 8
I'm feeling a lot stronger on the Rack Pulls--surprisingly, no grip problems today. I thought ankle mobility was 2x8. Whoops
C - DB REVERSE LUNGE FRONT FOOT ELEVATED (2x5,1x7)
100 x 5 (50 each hand)(5 reps each foot)
100 x 5
100 x 7
Both sets of 55s were being used, so I just did 50s. Last set proves I can handle more weight than 50s.
D1 - CABLE WOOD CHOP CHEST HIGH (2x10)
30 x 10
35 x 10
D2 - BULGARIAN SPLIT SQUAT ISO HOLD (2x30s)
30s
30s
I hate these!
NOTES:
Did this workout fasted, since I had a long busy day at work (with a break to watch my alma mater's March Madness game) and skipped lunch, after skipping breakfast. Was feeling weaker on the squats than normal, but stronger on the rack pulls for some reason.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Sunday, March 22, 2009
Weight: 153-154 lbs
Phase III - Week 3 (Week 11 overall) WORKOUT A: LOWER BODY
Weight x Reps
A - FRONT SQUAT 4x3,2x5 (do seated 90/90 stretch during rest periods)
205 x 3
205 x 3
215 x 3
215 x 3
195 x 5
195 x 5
Uh oh, I think I have grass is greener syndrome. Now, I'd rather be doing snatch grip deadlifts :P Good news is no wrist pain, and 215 is the most I've ever done on this lift (never tested 1 RM on this before)
B - SPEED DEADLIFT 10x1 (45-60 seconds rest)
5 sets: 255 x 1
5 sets: 265 x 1
I might be operating at more than the 70% recommended, because I haven't tested my 1RM since packing day. Nevertheless, I thought this was a good weight.
C - WALKING DB LUNGE 3x7,1x10
110 x 7 (55 in each hand, 7 steps per foot)
110 x 7 (ditto)
110 x 7 (ditto)
100 x 10 (50 in each hand, 10 steps per foot)
OK. These are killers, I'm glad I found my max on this.
D1 - Dragon Flag 3x12
6
6
6
Managed to get one more than last time on the last two sets too.
D2 - DB SUITCASE DEADLIFT 3x10
50 x 10 (each side)
50 x 10 (each side)
50 x 10 (each side)
Upped the weight a bit on these. Probably could have gone heavier, but with copious rest periods earlier in the session, I was already nearing the 2 hour mark (including the 30+ minute warmup since March Madness was on TV...) so I just did these without trying to increase more weight.
Misc. Notes:
I'm pretty much at my highest weight ever... (over 153 lbs). Then again, I stuffed myself with crappy bar food yesterday, so I'm not sure it's good weight. :P
Workouts are looking great! I love to follow your log so that I can see what's coming up. You're sad about no vertical pull movements - I'm thrilled!!!
Tell me about the pin presses. I tried them today in the power rack but even with the pins on the lowest holes, the bar was too high for my arms to touch the floor.
Also, on the db suitcase lift. It seemed way too easy for me. What do you think on those?
Are you concerned about gaining weight? I can't remember how tall you are. I know you want to get stronger but what's your goal weight wise?
Workouts are looking great! I love to follow your log so that I can see what's coming up. You're sad about no vertical pull movements - I'm thrilled!!!
Tell me about the pin presses. I tried them today in the power rack but even with the pins on the lowest holes, the bar was too high for my arms to touch the floor.
Also, on the db suitcase lift. It seemed way too easy for me. What do you think on those?
Are you concerned about gaining weight? I can't remember how tall you are. I know you want to get stronger but what's your goal weight wise?
Thanks! I enjoy reading your log too, I'm just not very good at commenting.
For vertical pull--it just means the upper body pulls are all horizontal, and which means there's more opportunity for bad form, which makes me incredibly self-conscious, like "am I leaning too far back on these rows?, am I initiating from my shoulders?" Vertical pulls require less thought for me.
I'm confused about your pin presses--why should the arms touch the floor? The way I do pin presses is by putting a bench in the power rack, set the pins a few slots higher than the bench so that I can barely slide my body under the bar while on the bench--about 2 inches clearance, then pushing up from there.
Are you trying to do floor presses? In pin presses, you should lie on a bench. On floor presses, you lie on the floor.
Yeah, the DB suitcases still feel easy, core-wise. But it happens at the end of the session, so at that point, my grip is usually shot, and so I can't use a high enough weight to feel it in my core. I think I remember the book saying that you won't feel it as much, but it's working. I forget if that's this exercise or a different one.
I'm ambivalent about gaining weight. If I gain weight, I want it to be muscle, but I'm not actively concentrating on gaining size and bodyweight. I don't want to lose weight though. I'm 5'8.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Tuesday, March 24, 2009
Weight: 154 lbs
Phase III - Week 3 (Week 11 overall) WORKOUT B: UPPER BODY
Weight x Reps
A - PRONATED DB INCLINE BENCH PRESS (4x3, 2x5)
130 x 3 (65# each hand)
140 x 3 (70# each)
150 x fail (75# each)
140 x 3
140 x 3
130 x 5
130 x 5
The 70s felt easy enough going up, so I tried 75 but I couldn't budge the stupid things, so 70 it is. These really fry my forearms, or maybe it's because I kept changing weights so I did farmers walks back and forth between the dumbbell rack and the bench
B2 - SUPINATED CABLE ROW (3x7, 1x10)
155 x 7
155 x 7
160 x 7
150 x 10
B1 - BAND-RESISTED PUSHUP (3x7, 1x10) subbed Smith Machine Pushup
50 x 7
50 x 7
50 x 7
40 x 9.5
Switched the order of the alternating set because both Smith Machines were being used. Unsurprisingly, all 3 power racks were empty. I never thought I'd be the one waiting for a Smith Machine to be free, but I couldn't think of another way to add resistance to pushups that didn't require talking to other people.
C1 - FACE PULL 3x10
40 x 10
40 x 10
40 x 10
C2 - BEHIND NECK PULLAPART 3x12
Notes:
I threw in 10 chinups between the pushups and the face pulls, just because I miss the vertical pulls.
Quad inside top of knee part (vastus medialis?) was really sore when foam rolling--I also remember it cramping up a few hours after sunday's workout while sitting. All the adductors were sore too. Interestingly, felt nothing on the IT band rolling today.
I'm confused about your pin presses--why should the arms touch the floor? The way I do pin presses is by putting a bench in the power rack, set the pins a few slots higher than the bench so that I can barely slide my body under the bar while on the bench--about 2 inches clearance, then pushing up from there.
Are you trying to do floor presses? In pin presses, you should lie on a bench. On floor presses, you lie on the floor.
Yeah, the DB suitcases still feel easy, core-wise. But it happens at the end of the session, so at that point, my grip is usually shot, and so I can't use a high enough weight to feel it in my core. I think I remember the book saying that you won't feel it as much, but it's working. I forget if that's this exercise or a different one.
Okay, I get it now. I was trying to do floor presses in the power rack using the lowest pins but they weren't low enough. I just didn't think about using a bench for regular pin presses. Makes sense to me now.
Yes, that's what he says in the book about DB suitcases. I guess I'll just keep at them. Thanks!
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Wednesday, March 25, 2009
Weight: 153-154 lbs
Phase III - Week 3 (Week 11 overall) Rest Day
I'm supposed to rest today, but I felt like doing something. Would one extra workout hurt? I'll keep it low volume, promise, so I decided to test out my 1RM on military press and 3RM chins and do a few extra sets on these as well.
Weight x Reps
A1 - BARBELL MILITARY/OVERHEAD PRESS
45 x 8
95 x 5
125 x 1
135 x 1 (wooo! +5 PR)
115 x 5
115 x 5
A2 - WEIGHTED CHIN UPS
BW x 12
BW+45 x 6
BW+80 x 3 (wooo! +10 PR over packing day)
BW+45 x 5
BW+45 x 5
Wooo! I'm still improving, despite not doing much of either of these movements in the program.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Thursday, March 26, 2009
Weight: 154ish lbs
Phase III - Week 3 (Week 11 overall) WORKOUT C: LOWER BODY
Weight x Reps
A - SPEED SQUAT (10x2 @ 60%1RM)
5 sets: 165 x 2
5 sets: 175 x 2 B1 - RACK PULL (3x5, 2x7)
315 x 5
325 x 5
335 x 5
315 x 7
305 x 7
B2 - WALL ANKLE MOBILITY (4x8)
4 sets: 8
I guess I'll start doing the red thing too Starting on the sets of 7, my grip started to give.
C - DB REVERSE LUNGE FRONT FOOT ELEVATED (3x5,1x7)
100 x 5 (50 each hand)(5 reps each foot)
100 x 5
100 x 5
100 x 7
I didn't want to bump up to 55s just yet. These are still very very tiring. I pretty much have to lie down or kneel after these.
D1 - CABLE WOOD CHOP CHEST HIGH (3x10)
30 x 10
35 x 10
40 x 10
D2 - BULGARIAN SPLIT SQUAT ISO HOLD (3x30s)
30s
30s
30s
Surprisingly, the split squat iso hold wasn't as bad this week.
Misc. Notes: When I was doing the rack pulls today, I noticed one of the 'buff' trainers setting up on the smith machine. He was doing smith machine shrugs with less weight than I had, and was also using straps. That pretty much made my day.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Friday, March 27, 2009
Weight: 154-155 lbs
Phase III - Week 3 (Week 11 overall) WORKOUT D: UPPER BODY
Weight x Reps
A - SPEED BENCH PIN PRESS (10x3)
6 sets: 125 x 3
4 sets: 135 x 3
B1 - NEUTRAL CLOSE GRIP CABLE ROW (3x5, 2x7)
170 x 5
175 x 5
175 x 5
165 x 7
165 x 7
B2 - DB PUSH PRESS (3x5, 2x7)
110 x 5 (55 in each hand)
110 x 5
120 x 4 (60 in each, 1st rep was crap, so I didn't count it, and I couldn't get in a real 5th rep at the end. It's like sudden onset failure. The 4th real rep went smooth, but then the next rep isn't even close)
100 x 7 (50 in each)
100 x 7
I just realized I had been recording per-hand weights previous two weeks, fixed the weights here to be more consistent with what I had been doing.
C1 - STRAIGHT ARM PULLDOWN 3x12
45 x 12
45 x 12
45 x 12
C2 - DB LYING TRICEPS EXTENSION 3x10
40 x 10 (20 each hand)
40 x 10
40 x 10
PHEW! I'm glad to be done with this workout! Seriously, my triceps surrendered after the push presses, and then I still had to go punish them further with straight arm pulldowns and triceps extensions. I still think I'm doing pulldowns wrong--they seem to completely isolate on my triceps even though my elbows are locked.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Monday, March 30, 2009
Weight: 153-154 lbs
Phase III - Week 4 (Week 12 overall) WORKOUT A: LOWER BODY
Weight x Reps
A - FRONT BOX SQUAT 2x2,1x4 (do seated 90/90 stretch during rest periods)
225 x 2
235 x 2
215 x 4
Last week I forgot these were box squats, not free squats. In phase 1, I didn't do any box squats, subbing free squats instead, so this is the first time I tried doing box squats. I used two aerobic steps as the box since I couldn't find anything low enough. I tend to use a lot more forward lean coming off the box which probably means I used too much weight.
C - WALKING DB LUNGE 2x7,1x10
110 x 7 (55 in each hand, 7 steps per foot)
110 x 7 (ditto)
100 x 10 (50 in each hand, 10 steps per foot)
OK. These are soooo hard once I got up to this weight--I don't think these were any easier than last week. I can complete the reps, but I need to lie on the ground a few minutes to recover.
D1 - Dragon Flag 3x12
6
6
6
I still stink at these.
D2 - DB SUITCASE DEADLIFT 3x10
50 x 10 (each side)
50 x 10 (each side)
50 x 10 (each side)
Misc. Notes:
Friends in town over the weekend which meant moving the workout from Sunday to Monday to recuperate. Even then, I wasn't feeling so hot during the workout. Felt really low energy, but I slogged through it anyway. I'm really glad about the timing of low-volume week. I probably would have skipped half the exercises if it weren't low-volume week.
MAXIMUM STRENGTH By Eric Cressey (following the program with about 95% fidelity)
Tuesday, March 31, 2009
Weight: 154-155 lbs
Phase III - Week 4 (Week 12 overall) WORKOUT B: UPPER BODY
Weight x Reps
A - PRONATED DB LOW INCLINE BENCH PRESS (2x2, 1x4)
140 x 4 (70# each)
140 x 4
140 x 4
I didn't feel like trying the 75#s again today, but the 70s felt easy enough for 4 so I just did 3 sets of 4 instead of doing sets of 2. I couldn't even get one rep of 75s last week. I think I'm caught between weights. In retrospect, I probably should have tried the 75s again.
B1 - BAND-RESISTED PUSHUP (2x7, 1x10) subbed Smith Machine Pushup
50 x 7
55 x 7
40 x 10
B2 - SUPINATED CABLE ROW (2x7, 1x10)
160 x 7
160 x 7
155 x 10
Switched the order of the alternating set because both Smith Machines were being used. Unsurprisingly, all 3 power racks were empty. I never thought I'd be the one waiting for a Smith Machine to be free, but I couldn't think of another way to add resistance to pushups that didn't require talking to other people.
C1 - FACE PULL 3x10
40 x 10
45 x 10
45 x 10
C2 - BEHIND NECK PULLAPART 3x12
Misc. Notes:
What a difference a day makes. I had plenty of energy today, and this workout felt great. I tossed in a few jumping one-arm chin attempts, and actually got one with my left arm! woo!
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Friday, April 3, 2009
Weight: 153ish lbs
Phase III - Week 4 (Week 12 overall) WORKOUT D: UPPER BODY
Weight x Reps
A - SPEED BENCH PIN PRESS (5x3 @55%, 2x2 heavy)
5 sets: 125 x 3
175 x 2
185 x 2
I failed 185 two weeks ago, so I'm happy I got this.
B1 - NEUTRAL CLOSE GRIP CABLE ROW (2x5, 1x7)
175 x 5
175 x 5
165 x 7
B2 - DB PUSH PRESS (2x5, 1x7)
120 x 5 (60 in each hand)
120 x 2.5 + 4
100 x 7 (50 in each)
Yes! I got a good set of 5 with 60s. Second set went bad on the third rep--I noticed that my left arm was semi-pronating at the top, and trying to correct that got me unbalanced so I ended that set, waited about 20 seconds and then tried again and got 4 reps.
C1 - STRAIGHT ARM PULLDOWN 3x12
45 x 12
50 x 12
50 x 12
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Sunday, April 5, 2009
Weight: 152-153 lbs
Phase IV - Week 1 (Week 13 overall) WORKOUT A: LOWER BODY
Weight x Reps
A - ANDERSON FRONT SQUAT 7x1 @>90%1RM
135 x 4 (warmup)
185 x 2 (warmup)
225 x 1
235 x 1
235 x 1
245 x 1
235 x fail
235 x 1
235 x fail
225 x 1
225 x 1
I've never done these before... so I started with the weight I did 2 reps of last week with front box squats, and went up from there. I've never even done 245 front squat before so I'm really happy (and surprised!) I was able to stand back up from a dead stop with 245 on my shoulders. After that, I was pretty much spent, on the next rep, I lowered to the bottom, rested on the pins and I kept wanting to go down further, so I fell backwards after resting the bar on the pins. :P
The other failure, I didn't fall backwards, but I pushed it like 2 inches off the pins and it wasn't going any further, ugh.
B - SPEED DEADLIFT 8x1 (35-50 seconds rest)
4 sets: 235 x 1
4 sets: 245 x 1
After the front squats, this felt totally cake. A reminder that I love deadlifting.
C - REVERSE LUNGE - FRONT SQUAT GRIP 4x8
45 x 8 (each leg)
65 x 8
85 x 8
95 x 8
Never done these before, so I started conservatively, and progressed from there. 45 and 65 probably shouldn't even count as work sets, but meh, I was tired already and didn't feel like doing more.
D - PALLOF PRESS 3x8
25 x 8 (each side)
27.5 x 8
27.5 x 8
Return of the pallof press! I like these.
Misc. Notes:
I dipped back under 153 lbs again. Seems like my weight tracks the workload.
I biked to the gym today (2 miles uphill to the gym, downhill on the way back) since it's finally warm and sunny! wooo! I think everybody else in the area decided to enjoy the weather today since the gym was almost empty.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Tuesday, April 7, 2009
Weight: 153ish lbs
Phase IV - Week 1 (Week 13 overall) WORKOUT B: UPPER BODY
Weight x Reps
A - CLOSE GRIP INCLINE BENCH PRESS (7x1 @ >90%)
115 x 5 (warmup)
165 x 1
175 x 1
175 x 1
170 x f
165 x 1
165 x 1
165 x 1
165 x 1
175 is probably really close to 1RM, so 165 is still within 90%. 165 felt very doable, 175 was a minor struggle--there's a weird sticking point about 3 inches off the chest. I lowered the weight on the fourth set, just to be safe--I think fear of failure is what caused the failure. My right arm went faster than my left, which got me all unbalanced and out of control. Lowered the weight back down to 165 and the reps went up easily.
B1 - CLOSE GRIP DECLINE BENCH (4x8)
95 x 8
115 x 8
135 x 8
145 x 8
I've never done these, so I started low to get used to the movement. I don't like these very much--the angle of the body feels very awkward. I think I'll sub dips for this in subsequent weeks.
B2 - PRONATED GRIP CHEST SUPPORTED ROW (4x8)
70 x 8
80 x 8
85 x 8
85 x 8
I accidentally did a few reps with neutral grip in the third set. oops
C1 - SCAP WALL SLIDE 3x12
3 x 12
C2 - DB HAMMER CURL 3x12
22.5 x 12
22.5 x 10
20 x 11
Wow, curls really pump up the biceps--no wonder people love doing them so much. I probably could have done all 12 if I rested a lot longer between sets.
Misc Notes:
Two bench presses and a curl... I feel like I've joined the masses.
Biked to the gym again today. (Biked to work yesterday). Spring weather finally arrived
I finally asked for a spot today. Actually, a guy offered after watching me fail on the incline bench. But still, I got a spot, and then I was able to ask for spots for decline bench sets too. In retrospect, I have no clue why it's so hard for me to ask.
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