Max Strength for gabex

Training Training Logs
41

[quote]gabex wrote:
Yeah, there are aerobic steps… but I think they might be a little too high.

I like the program. I’ll probably end up doing it more than once…

The ones at my gym are 3-4" tops. Maybe stack some excercise mats or something.

Feel the same way. So far it’s been badass and I’m definitely getting stronger. Was thinking of maybe running it back-to-back, but that’s probably me just being starry-eyed at the moment…[/quote]

Good progress so far man. Keep it up. You gaining any weight?

42

Phase 2, Day 20, Lower

A. Front Squat
warmup barx5, 95x5, 135x5
165x[5x1]
170x[5x1]
175x[5x1]
175x[5x1]
170x[5x1]

  • Backed off on the last set since its only supposed to be medium intensity… that and the last set of 175 was brutal

B. DB Stepup
40x6/side
45x6/side
50x6/side

C1. Bar Rollout
5lb platesx10
5lb platesx10

C2. GHR
bwx8
bwx8

  • Once again, GHR’s are really just negatives from latpulldown to bench, with a pushup

D. Single leg box squat
bwx10
bwx10

Phase 2, Day 21, Upper

A1. Incline
warmup barx5, 95x5, 115x5
140x[5x1]
150x[5x1]
155x[5x1]
155x[5x1]
160x[5x1]

A2. Weighted Pullup
10x[5x2]
10x[5x2]
10x[4x2] drop set bwx[1x2]
5x[4x2] drop set bwx[1x2]
2.5[3x2] drop set bwx[1x2]

  • Last set of Incline I got a liftoff/spot… made things a little easier. Weighted pullups were shitty after the 3rd set.

B1. DB Bench
70x6
75x6
80x6

B2. Head Supported DB Row
40x6
45x6
50x6

  • Last set of DB bench was a little hard to get up… and struggled with last rep… still working on getting the head supported row down… I’m pretty sure these are supposed to be lighter… but I dunno… I saw other logs with people using 70’s I think…

C1. Cable Backhand
15x12
10x12
10x12
C2. Zottman Curl
30x10
25x12

43

[quote]WhiteFlash wrote:
Good progress so far man. Keep it up. You gaining any weight?[/quote]

Yeah… I started around 182… I’m at 186 now… This is only eating something like 3000cals a day, too… kind of a rebound after the AD. I actually think I’m getting leaner, too.

Btw, I’m still posting from either a Blackberry or a public comp … but I’ll be around to check out your log soon again when I get my laptop back…

44

Edit. and the 182 wasn’t even carb depleted…

45

Phase 2, Day 22, Lower

A. Broad Jump
5x5

B. Elevated Deadlift
315x5, 335x5, 315x5, 315x5

  • grip failed on 335, had to reset between rep 3 and 4 and rep 4 and 5 so lowered wt. used the aerobic step as suggested by Whiteflash

C. DB Reverse Lunge
45x6/side
50x6/side
50x6/side

D. Pallof Press
15x12
20x12
20x12

  • realized was only supposed to do 10reps/set… ohwell

Phase 2, Day 23, Upper

A. Speed Bench
100x3 (8x) @ 45%
145x3 (2x) @ 65% (“heavy”)

  • I didn’t know if “heavy” mean heavy for speed, or heavy. I stuck with “heavy for speed” or 65% which is pretty much the max load for speed work

B1. Close Grip Bench
155x5
165x5
175x5
165x5
B2. Chest Supported Row
270x5
320x4
290x5
290x5

  • 155 was too easy on close grip bench… 175 I pretty much nailed by needed a lil help on lockout of last rep… so went back down to 165… also 270 on row was too easy, then 320 was too heavy… went to 290… pretty much did an extra set on both of these to make up for the easy set… rows were using HS Iso Row standing up…

C1. Inverted Row
10, 10, 10
C2. Scapular Pushup
15, 15, 15

D. Zottman Curl
30x10

  • just felt like throwing a set in…
46

Yea, I might just be being gay about it. We’ll see what Cressey says.

47

Everything will be pushed back a day this week… I was in Chicago for my brother’s bachelor party … which consisted of eating shit, drinking, and not sleeping at all.

Had to take the day off work today , also… with all that went on, plus I was feeling sick before I left, the temp dropped to 30 degrees, I’m not risking it…

48

So I also started out basing most of my lifts around Phydeaux’s log ( http://www.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/maximum_strength_log_by_phydeaux ) … we had similar maxes.

I kind of matched his overall volume … but he used heavier weights for 1-2 sets each time, maybe started lower, or did back off sets.

For this week, avg weight per sets will be:

Front Squat clusters 175
Stepups 55

Incline Bench clusters 160
Pullups n/a (gonna stick with 10 and I know I’ll end up dropping weight)
DB Bench 70
Head Supported Row n/a (gonna just try to work with what I did last time)

Deadlift 315 (may go heavier if grip allows)
DB Reverse Lunge 50

Speed Bench 112 (50%)
CG Bench 165
Row 290

49

Phase 2, Day 23, Lower

A. Front Squat Clusters
warmup barx6, 95x6, 135x6, 155x1
175x[4x1]
180x[4x1]
185x[4x1]
185x[4x1]
180x[4x1]
175x[3x1]

  • Damn. I was pretty much dead after 185. Avg wt per set was 180 if you count the last set a full set

B. DB Step Ups
50x8/side
50x8/side
50x8/side
50x8/side

  • I couldn’t even hold the DB’s my forearms were fried from gripping the front squat.

C1. Bar Rollout
5lb platesx10
5lb platesx10
5lb platesx10
C2. GHR
bwx8
bwx8
bwx8

D. 1 leg Box Squat
10/side
…lowered the box height
9/side

  • On the lower box, I felt like I was plopping down the last in or so

Glad these front squat clusters are over.

50

It’s kind of cool to go back over your old logs. Exactly 1 yr ago (well mar 19 08), for a WS Lower ME Day I did

Front Squat
135x5
155x3
185x3
190x3
205x1

BB Step Up (18in)
135x8
145x8
155x6
165x4

Lying Leg Curl
100x10
115x10
130x8
130x6

Grip work.

51

Phase 2, Day 24, Upper

A1. Incline Bench Cluster
warmup barx6,95x6,135x4,145x2
155x[4x1]
160x[4x1]
165x[4x1]
165x[2x1]
160x[4x1]
160x[4x1]

A2. Weighted Pullup Cluster
10x[4x2]
10x[4x2]
10x[4x2]
10x[4x2]
10x[4x2]
10x[3x2] … 10x1 … bwx1

  • I kinda rushed the 2nd set of 165 and failed … dropped the bar in my lap. Had to walk it out and high pull it back into the rack… so I dropped the weight. Chins were good except the very last set of the very last rep

B1. DB Bench
70x8
75x8
75x7

B2. Head Supported DB Row
40x8
45x8
45x8

C1. Cable Backhand
15x12/side
15x12/side
10x12/side

C2. Zottman Curl
25x10
25x10
30x10

52

Phase 2, Day 25, Lower

A. Broad Jumps
6x5

B. Elevated Deadlift
warmup 135x5,225x5,275x5
315x5
315x5
315x5
315x4
315x3

C. DB Reverse Lunge
50x6/side
50x6/side
50x6/side
50x6/side

D. Pallof Press
15x12/side
20x12/side
20x12/side

53

Phase 2, Day 26, Upper

A. Speed Bench
110 (10x3@50%)

B1. Close Grip Bench
155x5
165x5
170x5
175x5
175x4
B2. Chest Supported Row
290x5
290x5
290x5
290x5
290x5

  • Last set of bench I only got 4 on my own, but got the 5th with a spot. Chest Supported Row is still HS Iso Row,…standing.

C1. Inverted Row
10
10
10
C2. Scapular Pushup
15
15
15

…

Bench max next week. Thinking about maxing front squat, too… haven’t decided yet.

54

What do you guys think about these:

http://www2.store.puma.com/ProductDirectAction.do?colorStylePK=NbD1sMnTMO3czbyDOhAPHb-1&headline=Sneakers&from=vhnEP0siwD7azbyDOhAPHb-142&cpk=VsTPVF1iW9mzSXDTQc7G68-601

as a Chucks style shoe. $42 on sale right now and I’ve got a 25% coupon code, too…

55

Well the deload this week seemed ridiculously too easy, especially after all those clusters… so I decided to max front squat today.

Phase 2, Day 27, Lower

“Max” Front Squat and Deload

A. Front Squat
warmup barx5, 95x5, 135x5, 160x1
185x1
205x1
225x1

B. DB Stepup
45x8/side
45x8/side

C1. Bar Roll out
5lb platesx10
5lb platesx10
C2. GHR
8
8

D. 1-legged Box Squats
10/side
10x10/side

56

Phase 2, Day 28, Upper

Deload

A1. Incline Bench: omit
A2. Weighted Pullup
10x5
20x5
25x5

B1. DB Bench
80x6
75x6
B2. Head Supported Row
45x6
45x6

C. Cable Backhand
15x12/side
15x12/side
15x12/side

D. Zottman Curl
30x10
30x10
30x8

All in all, I didn’t go ‘easy’ with the weights really. I figured overall reduced volume would be sufficient. Didn’t alternate the last 2 as the gym was busy… and did an extra set of curls.

Tomorrow is lower deload and Friday is max bench.

57

Phase 2, Day 29, Lower

A. Broad Jump: omit

B. Elevated Deadlift
warmup from floor: 135x5, 225x5
315x5, 315x5

C. DB Reverse Lunge
50x6/side
50x6/side
50x6/side

D. Pallof Press
20x10/side
20x10/side
20x10/side

I think the front squat really took it out of me on Tues. I had little to no leg drive on the deads it felt like and the bar speed was so slow.

Half day at work tomorrow, then Max bench and then my bro’s wedding Saturday (open bar!)

58

Phase 2, Day 30, Upper

A. Speed Bench
120 (5x3 @ 55%)

B. Bench Max
135x5, 155x3, 175x1
185x1, 205x1, 215x1
225x1

C1. Close Grip Bench
155x5
155x5
C2. Chest Supported Row
290x5
290x5

D1. Inverted Row
10
10
10
D2. Scapular Pushup
15
15
15

I dunno about the bench. Kinda shitty. I was struggling and the spotter put his fingers under the bar… I’m not sure if I got it… he said all you… but I dunno. I was really expecting more… but then again, I didn’t really test bench before I started.
On the speed day, the 2x2 heavy I should have FUCKING WENT HEAVY. By the time I got over 200 everything felt so heavy since I hadn’t worked with 200+ in awhile on the bench

59

Phase 3, Day 31, Lower

A. Snatch Grip Deadlift
warmup 135x5, 185x3, 225x3
245x3, 265x3, 245x3
185x5, 185x5

  • The 265x3 was sloppy… I couldn’t grip shit for shit. Very annoying

B. Speed Deadlift
265 (8x1 @ 60%)

C. DB Walking Lunge
50x7/side
50x7/side
50x6/side
35x10/side

D1. Dragon Flies
10
10
D2. DB Suitcase Deadlift
25x10/side
25x10/side

  • I cut this a set short, I couldn’t move… especially after the lunges.
60

You’re making great progress, i’m a few days ahead of you so it’s inspiring to see your progress. One thing that i’d like to pass along to you though is about the foam rolling. I myself had neglected it for awhile and ended up with some pretty bad LCL strains. This program involves so much leg work that working on your quads with the roller to keep your patella tracking is crucial. Don’t make the same mistake i did, it is worth it. Keep it up!