[quote]gabex wrote:
Looks like my last post didn’t go through…
Spent Saturday drinking like a fish back down at IU for some fun times… still feeling hungover today. I decided to push everything a day out as opposed to lifting like this.
8x3 box squats… last time 200x4 was pretty much a max attempt. Any idea as to how much weight I should use for the 8x3 sets?[/quote]
Was it a max for 1 set or all? If it’s 1 I’d just drop 10lbs and work from there, if it’s all try and add weight if you can. You enjoying the prgram so far? Just finished the heavy high intensity day of phase 1, it kicked my ass!
I’m in the middle of the max strength program. It’s my second time going through it. You’ll definitely notice some good progress on all your lifts. It’s too bad you didn’t get true maxes at the beginning of the program. Make sure you keep up on the mobility work. It may not seem to be doing much at first but eventually you get a feel for the movements and you’ll see it carryover to the weight room.
I think in cressey’s locker room thread he says all of your work sets should be within 90% of your heaviest set. I usually warm up until I get to a point where I think the weight will be tough for the given reps. If the last rep wasn’t a real struggle I’ll usually add 5-10 pounds.
just curious, what’s your body weight? You’re squat seems fairly low compared to your other lifts. Any reason?
[quote]pvoosen wrote:
I’m in the middle of the max strength program. It’s my second time going through it. You’ll definitely notice some good progress on all your lifts. It’s too bad you didn’t get true maxes at the beginning of the program. Make sure you keep up on the mobility work. It may not seem to be doing much at first but eventually you get a feel for the movements and you’ll see it carryover to the weight room.
I think in cressey’s locker room thread he says all of your work sets should be within 90% of your heaviest set. I usually warm up until I get to a point where I think the weight will be tough for the given reps. If the last rep wasn’t a real struggle I’ll usually add 5-10 pounds.
just curious, what’s your body weight? You’re squat seems fairly low compared to your other lifts. Any reason?[/quote]
On the last set of box squat I barely got the last rep. If I were to do another set, I’d have to back off the weight… so I figured backing off for another set would be no different then counting the sets that were 5-10lbs lighter.
As far as my body weight… damn. Didn’t wanna get called out on it… I’m about 180-185 right now. I went from 175 @ approx 12% to 200 @ approx 17%. May-August 2008… but realized that ‘bulking’ didn’t quite work out for me… even if it was semi-clean, I added as much fat as muscle. I did the AD from Nov 1 - the end Feb without hardly ever weighed myself. I weighed myself and saw that I was down to 183 (carb depleted) and freaked out… added carbs back starting this program and actually lost another 2lbs already lol. I am probably around 13% now. I am not trying to ‘bulk’ through this program… more looking to get all of my lifts up and add some clean muscle.
As far as the squat being low, I don’t know. I am 6’1 and squat as deep as possible. The front squats are ATG. My back squat is past parallel, and I should prob measure my box I am using… its an aerobic step with the little stackers… one level higher and it’d be slightly too high, one level lower and the crease of my hips would be below the bottom of my thigh.
Edit: I just saw your log and noticed your squat and dead are almost even. Not to knock you, but that’s usually only the case when someone is not squatting to depth. I checked my front squat depth last night (on the high intensity front squat day), and it is definitely ATG
I started to do 1 set and something happened… I’m not sure if its my knee or quad, but my leg, inner quad right above my knee like popped out or something in the middle of my first set. It got real tight cramped up and started twitching. I couldn’t walk or move for like 5 mins I dont know what the fuck happened
A. Front Squat
warmup barx6, 95x6, 135x6
165x6, 165x6, 165x6, 165x6, 160x6, 155x6
Last set of 165 was nasty… I barely got it up and then almost dropped it trying to rerack. Some lady thought it’d be a good idea to work literally less than a foot next to me in the rack… I tried to tell her to watch it because I WILL DROP THE WEIGHT IF I FAIL
B. Rack Pull
warmup 135x6, 225x6
275x6, 295x6, 315x6, 315x6
Had to use a belt… my back was fucked
C. DB Split Squat
30x6/side
30x6/side
30x6/side
30x6/side
A1. DB Push Press
50x6/side
50x6/side
50x6/side
50x6/side
60x6/side
60x6/side
A2. Weighted Chin
25x6
25x6
25x6
25x4 drop weight bwx2
I noticed last push press day I was dipping with my legs but not using much leg drive, that the reps were slow, and some weren’t even fully locked out. Today, I dipped, and explosively pressed (like a real push press, to the point that my heels were coming off the ground) into a full lockout
I did 50’s for the reps which were supersetted/alternated with chins. Then moved to 60’s. I know for a fact I could not have done more while supersetting.
I did chins in the smith rack.. using the top tower as a base. These weren’t close grip like the program calls for, but just side shoulder width.
B1. Push Up
10
10
10
10
B2. 1arm DB Row
65x8/side
65x8/side
70x8/side
70x7/side
Last set of rows my form started to break around rep 6 so I am not fully counting the last rep
My quad/knee stated hurting again during the first set of bridges, and even worse in the 2nd. I decided not to push it. I think the lock out is putting a lot of strain on it? I don’t know..any input would helpful…
That’s a very strange problem you have going on there with the bridges. Keep up the foam rolling, experiement with different foot positioning and soft knees.
Your maxes aren’t far off from mine when I started the program so good luck.
My glutes are sill soooore as hell from Friday… I caught myself flopping down on the last in or so on a rep or two
B. Speed Deadlift
260x2, 255x2, 255x2
260 is pretty much 65% but the bar speed was slow once again, so I dropped 5lbs… I’m pretty sure it’s better to work on bar speed, than just up the weight
A1. Front Squat
warmup barx5, 95x5, 135x5
170x[3x2] ** too heavy
165x[4x2]
165x[4x2]
165x[4x2]
165x[4x2]
These were hard as fuck. Did ~4 min rest between sets. I unrack/reracked weight each cluster and paused 10 sec wihtout the bar in my hand. Took a few more secs to get into position, and ready for each cluster. I don’t know if I was taking too long to get into position between each… I just know this was the hardest thing I’ve ever done
B1. DB Step Ups
35x8/side
40x8/side
45x8/side
35 was easy… 40 was harder… my grip almost failed on the 45s. I used a box the same height as I use for box squats.
C1. Bar Rollout
55x5
50x8
50x8
C2. GHR
8
8
8
I don’t know If I was doing the bar rollouts. They were hard as hell. I thought I’d use 5lb plates to start… but dropped to 2.5lb plates. Also, the GHR’s are on a lat pull down … doing the negative and pushing up on a bench
D. Single Leg Squat to Box
10/side
10/side
I used a slightly higher than parallel box… the first set was hard, but I got used to it on the second. Will go lower next time.
I also just completed this, well, in January but the mobility and rolling we all worth it. I made big gains in my lifts too, so trust me when I say its worth it.
Incline always bothered my shoulder… but I’m working with it. I hate pull ups. I feel/can do a lot more with chins.
B1. DB Bench
60x8
60x8
60x8
B2. Head Supported DB Row
50x6
40x8
35x10
35x10
I probably could have done more with bench… and the row was awkard… I don’t think I was doing it right at first. Do you rest your head full on it …or just lightly? I did an extra set to make up for the set with 50’s
I am fuckin shitty as hell with this. I tried to use a plate to elevate it… that didn’t work… so I used a mat under each side, folded in half. No matter what I did the bar bounced a little at the bottom, caused me to lose tightness. Also, my grip kept failing and my hands hurt like a mofo. I wanted to use 315 for all 5 work sets. I need to find something better to elevate the bar.
C. DB Reverse Lunge
35x6/side * too easy
40x6/side * too easy
45x6/side
50x6/side
55x6/side
I was trying to find my groove… I think 50’s are just right.
D. Pallof Press
10x12/side * too easy
15x12/side
20x12/side
20x12/side
I am fuckin shitty as hell with this. I tried to use a plate to elevate it… that didn’t work… so I used a mat under each side, folded in half. No matter what I did the bar bounced a little at the bottom, caused me to lose tightness. Also, my grip kept failing and my hands hurt like a mofo. I wanted to use 315 for all 5 work sets. I need to find something better to elevate the bar.
C. DB Reverse Lunge
35x6/side * too easy
40x6/side * too easy
45x6/side
50x6/side
55x6/side
I was trying to find my groove… I think 50’s are just right.
D. Pallof Press
10x12/side * too easy
15x12/side
20x12/side
20x12/side[/quote]
Does your gym have those aerobic steps? They’re pretty durable, try those out for the elevated deads. This program’s tough man! You enjoying it?
I should have used 160 as a work weight for the bench. The row I used the HS Iso Row machine and just stood up doing it… I dont know I might do something different next time