7-8-11
Phase 4: Week 3: Upper Body 2
A) Speed Bench Press
185 (5x3)
195 (5x3)
B1) Close Grip Floor Press
225x5
245x5
245x5
235x5
225x7
225x6
B2) Weighed Neutral Grip Chin-Up
25x5
35x5
25x5
25x5
C1) DB Row
100 (3x10)
C2) CG Push-Up
3x12
Well, one week left on the program. I’m leaving for vacation on Friday so I will be doing my “Moving Day” max tests on Thursday. It’s Saturday (7-9) now and I’ve got a light leg workout tomorrow, light upper body on Monday, then time to rest up.
7-10-11
Went in and hit a few sets of reverse lunges and core work. Followed that up with a bit of incline walking and mobility work.
7-11-11
More mobility work. Did some easy upper body work. Taking off till max out day on Thursday. I’ll be continuing to foam roll and perform mobility/activation exercises till then.
7-14-11
MOVING DAY
Weight: 190 lbs. (-5 lbs.)
Broad Jump: 7ft. 10in. ( 2in.) I got this on my first jump, but I was jumping outside and it started
raining, slipped on my second landing and decided it wasn’t worth an injury.
Box Squat: 345 lbs. ( 60 lbs.)
Bench Press: 305 lbs. ( 10 lbs.)
Deadlift: 455 lbs. ( 40 lbs.)
3-rep Chin-up: BW 65 lbs. = 255 lbs ( 15 lbs.) New gym doesn’t have weight belts so I did this with a 65lb. DB clinched between my feet. I think I could get 75 with a belt.
Overall, I’m please because I met my goals. I wanted to keep my bodyweight under 200 and I actually got leaner during the process. The program would be really good for a beginner or somebody without any direction in the gym because each phase builds upon the previous and increases volume accordingly. I personally love working up to a top set too much to really enjoy the book, but I’m glad I went through the experience. I feel great (thanks to all the mobility work) and I’ll definitely be utilizing some of that in my future program.
7-25-11
Back/Calves/Biceps
Scapular Cable Row
3x12
Rack Deads - 2" below knee, no belt/mixed grip
265x5
305x5
350x5
Cable Row - Neutral Grip
160x12
160x8
T-Bar Row
70x10
70x10
Machine Pulldown (pump set)
100 (6x12) 30 sec. rest
Standing Calf Raise
140x15
180x10
220x6
Seated Calf Raise (pump set)
70 (6x10) 30 sec. rest
2 Arm DB Curl (pump set)
25 (3x12) 30 sec. rest
20 (3x12) 30 sec. rest
Did this program a few years ago and loved it. Bodyweight didn’t increase much but I got stronger and leaner, even though I was lean to begin with and that wasn’t my goal. What’re you gonna do now training wise? Props on the gains bud.
[quote]WhiteFlash wrote:
Did this program a few years ago and loved it. Bodyweight didn’t increase much but I got stronger and leaner, even though I was lean to begin with and that wasn’t my goal. What’re you gonna do now training wise? Props on the gains bud.[/quote]
Yeah, its definitely a smart program. However, because I love high intensity training and 8 sets of 3 doesn’t really work that way, I got a little bored near the end.
My new split is Pull/Push/Legs/Arms I’m really trying to hit my arms hard for 8-12 weeks (we’ll see how long my elbows can take the volume) then go back to a more well-rounded approach. For most of the lifts I’ll be doing 1-2 work sets and finishing each bodypart with a pumping isolation exercise. I haven’t trained for the pump in years and I’m curious to see what happens bringing it back. I have copied the high/medium/very high/low weekly variation like Cressey uses.
How are you training now?
7-26-11
Chest/Shoulders/Triceps
CT’s plate squeeze for chest activation
3x12
Incline BB Press
175x5
200x5
225x8
235x3
Low to High Incline DB Press
30x10
Machine Press (pump set)
140 (6x10-12) 30 sec. rest
Side Lateral Partials
35x20
Chest Supported Rear Fly
15x20
Machine Press
110x12
Overhead Cable Extension (pump set)
40 (6x12) 30 sec. rest
[quote]jholla10 wrote:
[quote]WhiteFlash wrote:
Did this program a few years ago and loved it. Bodyweight didn’t increase much but I got stronger and leaner, even though I was lean to begin with and that wasn’t my goal. What’re you gonna do now training wise? Props on the gains bud.[/quote]
Yeah, its definitely a smart program. However, because I love high intensity training and 8 sets of 3 doesn’t really work that way, I got a little bored near the end.
My new split is Pull/Push/Legs/Arms I’m really trying to hit my arms hard for 8-12 weeks (we’ll see how long my elbows can take the volume) then go back to a more well-rounded approach. For most of the lifts I’ll be doing 1-2 work sets and finishing each bodypart with a pumping isolation exercise. I haven’t trained for the pump in years and I’m curious to see what happens bringing it back. I have copied the high/medium/very high/low weekly variation like Cressey uses.
How are you training now?[/quote]
Right on. I’m doing a ws4sb type routine but without the crazy high reps. I noticed that you would work up to your top weight during MS, not unlike a ME approach. I did mine with straight weight. Guess it works both ways. Are your elbows giving you problems? I imagine getting in some higher rep work after doing MS will spur some new growth fa sho, and yeah, the h/m/vh/l setup seemed to really work with me as well. Seems like you’ve got a solid approach going into this next phase. Should work well.
[quote]WhiteFlash wrote:
[quote]jholla10 wrote:
[quote]WhiteFlash wrote:
Did this program a few years ago and loved it. Bodyweight didn’t increase much but I got stronger and leaner, even though I was lean to begin with and that wasn’t my goal. What’re you gonna do now training wise? Props on the gains bud.[/quote]
Yeah, its definitely a smart program. However, because I love high intensity training and 8 sets of 3 doesn’t really work that way, I got a little bored near the end.
My new split is Pull/Push/Legs/Arms I’m really trying to hit my arms hard for 8-12 weeks (we’ll see how long my elbows can take the volume) then go back to a more well-rounded approach. For most of the lifts I’ll be doing 1-2 work sets and finishing each bodypart with a pumping isolation exercise. I haven’t trained for the pump in years and I’m curious to see what happens bringing it back. I have copied the high/medium/very high/low weekly variation like Cressey uses.
How are you training now?[/quote]
Right on. I’m doing a ws4sb type routine but without the crazy high reps. I noticed that you would work up to your top weight during MS, not unlike a ME approach. I did mine with straight weight. Guess it works both ways. Are your elbows giving you problems? I imagine getting in some higher rep work after doing MS will spur some new growth fa sho, and yeah, the h/m/vh/l setup seemed to really work with me as well. Seems like you’ve got a solid approach going into this next phase. Should work well.[/quote]
the ME approach just makes things much easier for me mentally. I’d say the best way is what keeps you coming back and pushing hard every workout. My elbows aren’t bad right now but working them intensely 3 days a week…eh, I’m just gonna be careful. You have a log?
7-27-11
Arms
I was supposed to do legs today but I’m still having trouble walking due to the soreness in my calves. Arms were still a little sore but that comes up with the new volume. Oh well, had a great lift today.
A) CGBP
180x5
205x5
235x6
235x5
B) Alt. DB Curls
20x12
30x6
40x12
45x10
C1) Lying DB Extensions
40x10
C2) Machine Preacher Curl
75x8
D) BB Curl (pump set)
50 (6x8)
E) Rope Pressouts
35 (6x12)
7-30-11
Legs/Traps
A) Leg Extensions
2x10
B) Squats
Bar, 95,135x8
185x5
200x5
235x5
265x8
C) BB Lunges
95x5
145x5
195x5
D1) Leg Curls - sets of 3
90, 110, 130, 150, 170
D2) DB Shrugs 1-3 sec. squeeze
70, 80, 90, 100x10
8-1-11
Back/Calves/Biceps
Pull-ups w/1 min rest.
8,8,6,6,4,4,4
BB Rows
140x3
160x3
185x6
1-Arm Pulldown
20x8
35x6
50x12
HS Row
35x8
70x5
105x12
Machine Pulldown (pump set)
100 (5x12) 30 sec. rest
Standing Calf Raise - almost skipped these as I just started walking right from last weeks workout, gotta get used to it at some point though
160x12
200x8
240x4
Seated Calf Raise (pump set)
70 (5x10) 30 sec. rest
2 Arm DB Curl (pump set)
20 (5x12) 30 sec. rest
8-2-11
Chest/Shoulders/Triceps
CT’s plate squeeze for chest activation
3x12
Incline BB Press
45x8
95x5
135x5
155x3
175x1
185x3
200x3
240x5
Low Incline DB Bench
40x8
70x6
90x4
100x10
Machine Press (pump set)
135 (5x12) 30 sec. rest
Side Lateral Partials
40x20
Chest Supported Rear Fly
17.5x20
Wide Behind the Neck Press
45x15
95x15
Modified DB Tate Press (pump set)
30 (5x12) 30 sec. rest
Yeah, I have a log here. Took some time off and have been focusing on other stuff so I’m weak as a 5 year old girl right now, but it’s coming back. I’d like to get back up to a 315 bench at 175lbs within the next year, and dunk a ball from a standstill with 2 hands again. Those are my main 2 goals. Like your log and new layout brother.
8-4-11
Legs/Traps
A) Squats
Bar, 95,135x5
155,175,195x1
220x3
250x3
280x3
280x1
275x1
275x1
B) RDL
135x10
225x8
275x6
295x5 (Grip)
C1) Narrow Leg Press
3PPSx10
4PPSx8
5PPSx20
C2) Old School Shrug Row (Got it from Thibs)
45 (3x10
D1) Overhead BB Shrug
45x12
65x12
95x12
D2) Trap Dips
3x12
Didn’t know that there was anyone else running Maximum Strength on the forum too. Looks like you had some good results, best of luck on the switch back to bodybuilding.
8-5-11
Arms
Worked out at 6:00am, only 11-12 hours after training legs. I was NOT recovered, to say the least.
A) CGBP
135x5
155x3
175x1
200x3
225x3
250x3
B) Alt. DB Curls
20x12
30x6
45x10
C1) Lying DB Extensions
40x10
C2) Machine Preacher Curl
75x8
D) BB Curl (pump set)
50 (5x8)
E) Rope Pressouts
40 (5x12)
8-8-11
Back/Calves/Biceps
Band Pullaparts/Band Pulldowns
3x10-12
Rack Deads
135x10
225x5
275x5
300x5
350x3
390x2
Cable Rows
180x8
180x6
T-Bar Rows
80x6
80x6
Machine Pulldown (pump set)
100 (7x12) 30 sec. rest
140x6
160x6
180x8
200x8
220x8
Seated Calf Raise (pump set)
70 (7x10) 30 sec. rest
2 Arm DB Curl (pump set)
20 (7x12) 30 sec. rest
8-9-11
Chest/Shoulders/Triceps
CT’s plate squeeze for chest activation
3x12
Incline BB Press
45x8
95x5
135x5
155x3
175x1
185x3
200x5
225x3
250x3
255x1
225x3
Low Incline DB Bench
40x8
70x6
90x4
110x6
90x10
Machine Press (pump set)
90 (7x12) 30 sec. rest
Side Lateral - increasing range of motion - no rest
40x15
30x8
20x10
Wide Behind the Neck Press
3x12
Bradford Press
1x12
High cable tri ext (pump set)
30 (7x12) 30 sec. rest
What’re you weighing? Some strong pressing in here.