I blew off today…
wanted to pull but I had a ton of shit to do instead.
Monday I am starting the Eric Cressey maximum strength program
So testing maxes on Monday
bench
Box Squat
Dead
3 weighted pullups
and long jumps.
I just did big weighted pull-ups this week so Ill prob skip those,
and box squats- I have never really done these so we will see.
I might do this into two workouts in the day.
I have to go to two gyms to do it anyway
KMc
I’ll be looking forward to Monday. Watch the little dude kick some ass. Rest up Bro and lift heavy shit!
[quote]kmcnyc wrote:
I blew off today…
wanted to pull but I had a ton of shit to do instead.
Monday I am starting the Eric Cressey maximum strength program
So testing maxes on Monday
bench
Box Squat
Dead
3 weighted pullups
and long jumps.
I just did big weighted pull-ups this week so Ill prob skip those,
and box squats- I have never really done these so we will see.
I might do this into two workouts in the day.
I have to go to two gyms to do it anyway
KMc[/quote]
You are such a copier. I’m testing on Monday. It’s not long jumps though, it’s broad jumps. I’m not doing box squats either, just squat, dl and bench.
Good luck to you and I’m looking forward to seeing your numbers.
I am copying ouroboro_s and Starting Eric Cressey’s Maximum Strength this week.
ouroboro_s has produced a very nice spread sheet, tailored for her power lifting training with and with out gear which she was kind enough to forward.
PS good luck Ms. O.
I am following it as written so far.
Packing Day, is the Programs’ term for pretesting.
Standing broad jump
Box Squat
Bench
Deadlift
3 rep max pullup
Here is how I did
I had to go to two gyms to do this. fun.
so I walked a few blocks to the second after
the squats. Gym time Just under 2 hours
body weight a fat 177 lbs in gym clothes & chucks.
all lifts raw no wraps belt etc- I don’t have any.
I did wear socks.
Mobility, mobility etc.
more between the squat and bench.
foam ytwl dislocates etc.
*Box Squat 355 x1
bar, 135x5,275x1,315x1,335x1,355xmiss
345x1 355x1 so that is almost 2x bodyweight.
wanted 365 dang.
**Bench 255x1
Barx10,135x5,185x3,225x1,245x1,265x miss.
255 x1
***Deadlift 415x1
135x3,225x2,315x3,405x1,425xmiss, 425xmiss
415x1
Max weighted pullup bw+90 x3.
I just did these last wed, not doing them this week , not for cash money.
**** Broad Jump 6’7" or 79"
I did some this weekend on grass
average was 6’9" so 81"
today I did some in the basket ball court
average was 6.7 or 79"
Let me say this was so fuggen hard.
like o shit I hurt hard.
Notes
I set the " box" height below parallel
at the height of 5 aerobic platforms- and
a yog matt, I have never really done these
so obviously form and technique probably hampered me. Something is my mid back low trap on the left is not feeling too kosher after these.
Bench 245 sailed up, 265 my low back started feeling super tight on the arch. so 255 it is.
By the deads I was ready to pull 315 and call it a day, I can push and pull more
425 did not go past my knees my back was too tired 2nd time it got to my thighs.
I know I can pull more
I was very disappointed.
I should have brought a sandwich!
so that is where I am.
kmc
Hey - all in 2 hours, those are outstanding results!
I’m going to take 4 days this weekend to test bench, squat, MP and deads.
That is a fabulous work out. But I have a question. Is there a reason you went in that order? I think if you had Benched first You would have gotten 265. I find that the Bench doesnt take a lot off the Squat, but the squat takes a lot off the bench.
Although, That is the order is the one used in a competition. The only thing I would say to mitigate that is in a meet theres a lot of time between each lift.
[quote]kmcnyc wrote:
I am copying ouroboro_s and Starting Eric Cressey’s Maximum Strength this week.
ouroboro_s has produced a very nice spread sheet, tailored for her power lifting training with and with out gear which she was kind enough to forward.
PS good luck Ms. O.
I am following it as written so far.
Packing Day, is the Programs’ term for pretesting.
Standing broad jump
Box Squat
Bench
Deadlift
3 rep max pullup
Here is how I did
I had to go to two gyms to do this. fun.
so I walked a few blocks to the second after
the squats. Gym time Just under 2 hours
body weight a fat 177 lbs in gym clothes & chucks.
all lifts raw no wraps belt etc- I don’t have any.
I did wear socks.
Mobility, mobility etc.
more between the squat and bench.
foam ytwl dislocates etc.
*Box Squat 355 x1
bar, 135x5,275x1,315x1,335x1,355xmiss
345x1 355x1 so that is almost 2x bodyweight.
wanted 365 dang.
**Bench 255x1
Barx10,135x5,185x3,225x1,245x1,265x miss.
255 x1
***Deadlift 415x1
135x3,225x2,315x3,405x1,425xmiss, 425xmiss
415x1
Max weighted pullup bw+90 x3.
I just did these last wed, not doing them this week , not for cash money.
**** Broad Jump 6’7" or 79"
I did some this weekend on grass
average was 6’9" so 81"
today I did some in the basket ball court
average was 6.7 or 79"
Let me say this was so fuggen hard.
like o shit I hurt hard.
Notes
I set the " box" height below parallel
at the height of 5 aerobic platforms- and
a yog matt, I have never really done these
so obviously form and technique probably hampered me. Something is my mid back low trap on the left is not feeling too kosher after these.
Bench 245 sailed up, 265 my low back started feeling super tight on the arch. so 255 it is.
By the deads I was ready to pull 315 and call it a day, I can push and pull more
425 did not go past my knees my back was too tired 2nd time it got to my thighs.
I know I can pull more
I was very disappointed.
I should have brought a sandwich!
so that is where I am.
kmc
[/quote]
Wow. You did a lot better than I did. However, I have some super cool fail video.
I’m glad you like my program.
Nice numbers on the testing kmc. Strong.
Thanks people,
I am feeling a little feeble.
63- ,thank you.
I did it this way because the book called it that way i think, I also did it in two gyms- the one with the rack is ghetto so I like to spend the least amount of time there.
But you are right I woud have done better to rearrange the lifts.
Thank you Skid.
ob_s I only did better then you cause Im
probably close to 65 lbs fatter then you…
kmc
Nice KMC!
So… tell us… what does Ouroboro’s “spreadsheet” look like? I bet it’s nice.
Just watch her “imaginary boyfriend” does not find out and come lookin’ for ya, lol!
OK. What is THAT thing in your avatar?
Thanks Bunny…
I feel like ass right now.
ouroboros’ spreadsheet is spectacular.
Full of detail and quite the file.
Has no one in canada ever seen Domokun…
he is like a cartoon type guy…
I guess I need to change that avatar…
kmc
[quote]bunny7568 wrote:
Nice KMC!
So… tell us… what does Ouroboro’s “spreadsheet” look like? I bet it’s nice.
Just watch her “imaginary boyfriend” does not find out and come lookin’ for ya, lol!
OK. What is THAT thing in your avatar?[/quote]
He’s not imaginary. He just doesn’t know he’s my boyfriend. Although, he was quite excited at the offer of a punch in the face while I waxed his body hair. You have to know how to sweeten the pot 
My spreadsheet is a modified Maximum Strength program tailored for what I’m doing heading into the Ottawa open. I heavied up on the three basic lifts rather than using so many variations. If you send your email, I can attach the file.
You can laugh about the spreadsheets but one day I’ll have a t.v. show where I solve crimes using excel. Laugh then.
See Bunny she isnt just a strong pretty face.
How are you feeling today obs?
I am feeling pretty shabby after my bombmed out fake meet yesterday.
but think Ill train tonight
I am doing mon, tues, thur fri with this progam.
kmc
[quote]kmcnyc wrote:
See Bunny she isnt just a strong pretty face.
How are you feeling today obs?
I am feeling pretty shabby after my bombmed out fake meet yesterday.
but think Ill train tonight
I am doing mon, tues, thur fri with this progam.
kmc
[/quote]
I’m feeling pretty tapped out myself. I’m kind of surprised because at the time it didn’t feel like I was doing all that much. I started falling asleep on the sofa at 10:30.
I was surprised to realise I was at the gym for over 2 hours. Of course some of that time was spent smoking after Court touched me in the bad way. Then there was time spent mocking another guy and dancing behind him while he did gay warm ups. He likes it though.
I designed the layout so that if I can’t get to the gym 4 times/week, one day is expendable. Day three can be blown off if need be. It’s more assistance stuff. I have to work everything around my kids. I can only leave them alone with a bowl of cat food so many times.
I staggered through my day bolstered by some serious eating.
4.28.09
Maximum Strength
upper body
foam mobility more foam.
weight sets x reps
BB bench
wu 135x8
205 5x4*
B1 incline db bench**
60 3x10
B2 cable row
4x10
C1 prone trap raise “Y”***
4x12
C2 lying external rotation
4x12
side planks
3 @ 30 sec each side.
I can not believe how little room this takes up typed out
** the db’s felt like lead the 1st set
we dont have a real seated cable row-
so I stood.
*** the 4 sets of shoulder work were light
but I was really working to keep good form.
I attribute this to yesterdays efforts…
Off tommorow, maybe a swim.
kmc
I guess I will talk recovery foods
starvating all day
this is what I ate today
am
water
coffee, yogurt,like a quart flax , berries
at work I had a shake
later oat meal mixed with shake crap
an apple
hugendous tuna sushi/sashimi
and cold spinach huge.
3 espresso’s a big cookie
ok I had two huge cookies bigger then a 5 lb plate.
after 3
a big salad 4 hard boiled eggs
an orange an apple
a shake again, a bunch of dates
I trained around 8 pm
drank some bcaa’s with water and some fake gatorade
came home
cooked up some thai food and destroyed that…
weighed 178 in gym clothes go figure.
not too exciting.
I guess the shake has well shake stuff.
kmc
[quote]kmcnyc wrote:
I guess I will talk recovery foods
starvating all day
this is what I ate today
am
water
coffee, yogurt,like a quart flax , berries
at work I had a shake
later oat meal mixed with shake crap
an apple
hugendous tuna sushi/sashimi
and cold spinach huge.
3 espresso’s a big cookie
ok I had two huge cookies bigger then a 5 lb plate.
after 3
a big salad 4 hard boiled eggs
an orange an apple
a shake again, a bunch of dates
I trained around 8 pm
drank some bcaa’s with water and some fake gatorade
came home
cooked up some thai food and destroyed that…
weighed 178 in gym clothes go figure.
not too exciting.
I guess the shake has well shake stuff.
kmc
[/quote]
OMG, I lost 4 lbs just reading that.
Dude, If I ate that much Id weigh 300!
I can only do this after monster training…
I swear I felt my legs fill out.
Steely this is still half of what you eat!
kmc
[quote]kmcnyc wrote:
I can only do this after monster training…
I swear I felt my legs fill out.
Steely this is still half of what you eat!
kmc[/quote]
Jeez. I think I eat more than that. Maybe my portions are smaller and I don’t do the cookies. People still tell me to get more bacon in my diet.