Maximum Strength by Cressey - complete.

Training Logs
41

6-3-11
Phase 3: Week 1: Lower Body 2

A) Speed Squats
195 (10x2)

B) Rack Pulls
365 (3x5)
315 (2x7)

C) DB Reverse Lunge: Front Foot Elevated
25x5
35x5
45x5
35x7

D1) Cable Wood Chop
3x10
D2) Bulgarian Split Squat Isometric Hold
2x30sec.

42

6-4-11
Phase 3: Week 1: Upper Body 2

A) Speed Pin Press
155 (10x3)

B1) Neutral Grip Cable Row
160x5
180x5
200x5
160x7
160x7
B2) DB Push Press
60x5
70x5
80x5
70x7

C1) Straight Arm Pulldown
3x12
C2) Lying DB Extension
2x10

43

6-7-11
Phase 3: Week 2: Upper Body 1

A) Floor Press
245x2
255x2
265x2
275x2
245x4
245x4

B1) Band Resisted Push-Up
3x7
1x10
B2) Supinated Cable Row
140x7
150x7
160x7
150x10

C1) Face Pulls
3x10
C2) Band Pulldown
3x12

44

6-9-11
Phase 3: Week 1: Lower Body 2

A) Speed Squats
215 (8x2)
B) Back Squat
275x2
325x2 Failed. WTF. i guess i haven’t back squatted (heavy) since before my diet and damn my strength has dropped on these.

B) Rack Pulls
365 (2x5)
315 (1x7)

C) DB Reverse Lunge: Front Foot Elevated
45x5
45x5
35x7

D1) Cable Wood Chop
3x10
D2) Bulgarian Split Squat Isometric Hold
2x30sec.

45

6-10-11
Phase 3: Week 1: Upper Body 2

A) Speed Pin Press
175 (8x3)
245x2
265x2

B1) Neutral Grip Cable Row
200x5
200x5
200x5
170x7
B2) DB Push Press
65x5
75x5
85x5
60x7

C1) Straight Arm Pulldown
3x12
C2) Lying DB Extension
2x10

46

6-13-11

Just realized I never posted Week 2: Lower Body 1. I don’t remember numbers but I do know it’s the worst workout I’ve had in months. This one was MUCH better.

Phase 3: Week 3: Lower Body 1

A) Snatch-Grip Deadlifts
335x3
345x3
355x3
365x3
315x5 (2 sets)

B) Speed Deadlifts - 70%
290 (10x1)

C) DB Walking Lunges
90 (3x7/side)
75x10/side

D1) Dragon Flag
2x12
D2) DB Suitcase Deadlift
2x10

47

6-14-11
Phase 3: Week 3: Upper Body 1

A) Floor Press
245x3
255x3
265x3
275x3
245x5
225x5

B1) Band Resisted Push-Up
3x7
1x10
B2) Supinated Cable Row
150x7
170x7
170x7
160x10

C1) Face Pulls
3x10
C2) Band Pulldown
3x12

48

6-16-11
Phase 3: Week 3: Lower Body 2

A) Speed Squats - I adjusted my percentages considering I got squashed last week.
205 (10x2)
B) Back Squat
225x1
255x1
275x1
295x1
315x1 - After last week, I just wanted some time under heavier weight - this was not part of the program.

C) Rack Pulls
315x5
365x5
405x5
315x7
365x7

D) DB Reverse Lunge: Front Foot Elevated
45x5
45x5
45x7
35x7

E1) Cable Wood Chop
3x10
E2) Bulgarian Split Squat Isometric Hold
3x30sec.

49

6-18-11
Phase 3: Week 3: Upper Body 2

A) Speed Pin Press
195 (8x3)

B1) Neutral Grip Cable Row
200x5
200x5
200x5
170x7
280x8
B2) DB Push Press
70x5
75x5
80x5
65x7
70x7

C1) Straight Arm Pulldown
3x12
C2) Lying DB Extension
2x10

50

Damn I must have closed out before some of my latest posts…I’ll try and post as accurately as possible.

6-20-11
Phase 4: Week 1: Lower Body 1

A) Anderson Front Squats - singles
225
235
245
255
265
275
255
245
B) Speed Deadlifts
250 (8x1)
C) Reverse Lunge - Front Squat Grip
135x8
135x8
95x8
95x8
D) Pallof Press
3x8/side

51

6-22-11

Once again, the best I can remember is…

Phase 4: Week 1: Upper Body 1

A)CG Incline Bench
7 singles between 205-235, remember getting stuck on 240
B1)CG Decline Bench
185x8
225x8
205x8
185x8
B2)Chest-Supported Row
2 plates (3x8)
C1)Scapular Wall Slides
3x12
C2)DB Hammer Curl
3x12

52

6-25-11

Phase 4: Week 1: Lower Body 2

A) Speed Box Squat
175 (10x2)
B) Hyper Extensions
25x5
45 (3x5)
C) DB Forward Lunge
45x6/side
70x6/side
60x6/side
D1) Single Leg Squat to 12" Box
2x6
D2) Ab Wheel
2x12

53

6-26-11

Phase 4: Week 1: Upper Body 2

A) Speed Bench
155 (10x3)
B1) CG BB Floor Press
225x5
245x5
265x5*
275x5* i think these are right?? damn, i gotta start writing these down again
225x7
225x7
B2) Weighted Neutral Grip Chins
10x5
25 (3x5)
C1) 1 Arm DB Row
80 (3x10)
C2) CG Push Up
3x10

54

6-27-11
Phase 4: Week 2: Lower Body 1

A) Anderson Front Squats - singles
275
275
265
265
255
B) Speed Deadlifts
275 (8x1)
C) Reverse Lunge - Front Squat Grip
135x8
135x8
135x8
D) Pallof Press
3x8/side

55

6-28-11

Phase 4: Week 2: Upper Body 1

A)CG Incline Bench - singles
damn, week today
225
205
205
215
215
B1)CG Decline Bench
185x8
225x8
235x8
B2)Chest-Supported Row
2 plates (3x8)
C1)Scapular Wall Slides
3x12
C2)DB Hammer Curl
3x12

56

6-30-11

Phase 4: Week 2: Lower Body 2

A) Speed Box Squat
195 (8x2)
275x2
325x2 PR
B) Hyper Extensions
45 (4x5)
C) DB Forward Lunge
65x6/side
70x6/side
75x6/side PR
D1) Single Leg Squat to 12" Box
2x10 PR
1x8
D2) Ab Wheel
3x12

Great workout! I’m gettin in the groove lately but I can feel it. I’m def. earning my vacation in a couple weeks.

57

7-1-11

Phase 4: Week 2: Upper Body 2

A) Speed Bench
175 (8x3)
265x2
285x2
B1) CG BB Floor Press - These went down today but I’m ok with that after benching heavy for the first time in months
225 (3x5)
185x7
B2) Weighted Neutral Grip Chins
25 (3x5)
C1) 1 Arm DB Row
90 (2x10)
C2) CG Push Up
2x10

58

7-3-11
Phase 4: Week 3: Lower Body 1

A) Anderson Front Squats - singles
245
255
265
275
285 PR
275
265
255
255
B) Speed Deadlifts
295 (8x1)
C) Reverse Lunge - Front Squat Grip
135x8
135x8
135x8
155x8
D) Pallof Press
3x10/side

59

7-5-11

Phase 4: Week 3: Upper Body 1

A)CG Incline Bench - singles
205
215
225
235 MISS
225
215 (4x1)
B1)CG Decline Bench
185x8
205x8
225x8
245x6
B2)Chest-Supported Row
2 plates (4x8)
C1)Scapular Wall Slides
3x12
C2)DB Hammer Curl
3x12
Report Post

60

7-7-11

Phase 4: Week 3: Lower Body 2

A) Speed Box Squat
205 (12x2)
B) Hyper Extensions
45 (4x5)
C) DB Forward Lunge
60x6
75x6/side PR I mistyped on last weeks lift, should have been 75x5 which was a PR at the time.
75x6/side
70x6/side
D1) Single Leg Squat to 12" Box
3x10 PR
D2) Ab Wheel
3x12