Maximum Strength Log by Phydeaux

Training Training Logs
41

[quote]Phydeaux wrote:

What I’ve done (am doing) is put together a Word doc charting my progress on this program. I broke it down into tables for each phase. However, I made the mistake of doing it after I’d nearly finished Phase 1.

I discovered I really didn’t hit the weights that hard. It’s motivated me to try harder during Phase 2 and always try to improve. For example, tonight I made sure to attempt 10 lbs more on front squats because I looked ahead and saw those were omitted for week 8.

On Phase 1 for the medium/low weeks, I still tried to hit 1 heavy set equal to the top heavy set done in the two high weeks. The rest of the sets I backed off. For exercises listed as easy, then I backed off the top set as well.

I did have an encouraging moment last week when I did close grip bench. Pre-MS program, my best was 195x4 (and I’m sure the last 2 reps were slow). Last week I did 205x5, and all 5 reps went up fairly smoothly. It makes me think I can at least grind out 215x5 which should bode well for my bench test next week. If the online projections are relatively accurate, I should blow away my bench PR.

[/quote]

I’ve been using index cards to keep track, but it’s hard to get an overview when they are all filed in a box. I think you have a good idea laying it out in one document.

I’ve been confused about what to do in the medium and easy weeks. I’ve been using the same weight as in the heavy weeks, but figured the reduced volume listed for the workout was going to take care of making it medium or easy. It sounds like your approach might be a little gentler. Worth a try since I’m nursing a pulled hamstring and in the middle of shoulder rehab - I might benefit from a little less total weight in the easier weeks.

Good luck with the bench test next week.

42

Hey man, I know you may be having trouble with your grip on deadlifts, but i feel that you should try to limit your use of straps as much as possible. For me, i won’t count the lift if i have to use straps. IMO you should find a few ways to train your grip, if nothing else, you could just throw in iso metric holds with heavy weight. You can use db’s or barbells, just work your way up to simply holding heavy weight for as long as possible. There are many other techniques on this site you can find for training your grip. Sorry if i sound like a prick, but i think you will appreciate not having to use straps.

43

Week 7, Day 2 (1/13)

incline - 95x5,135x[4x1],155x[4x1],175x[4x1] (2x),155x[4x1] (3x)

Big rampup for me. The 175 sets went up pretty smooth, so I think I have more on these.

pullups - 10x[4x2] (6x)

I was pleasantly surprised that I could do these weighted. It helped that I finally alternated these w/ the incline.

db bench - 50x8,80x8,85x8

A PR on reps for 85 lbs, and I think I had another 2 in the tank.

db rows - 50x8,70x8,60x8

Eh. I think my problem was I supported my head on an upright bench which was higher than my waist.

I skipped the last two as I wanted to get home and see my kids before they went to bed. Plus the last two were more auxiliary-type exercises.

All in all a very good workout. I’m actually more excited to get back to upper body than I am lower body.

44

[quote]FlamboDevil wrote:

I’ve been using index cards to keep track, but it’s hard to get an overview when they are all filed in a box. I think you have a good idea laying it out in one document.

I’ve been confused about what to do in the medium and easy weeks. I’ve been using the same weight as in the heavy weeks, but figured the reduced volume listed for the workout was going to take care of making it medium or easy. It sounds like your approach might be a little gentler. Worth a try since I’m nursing a pulled hamstring and in the middle of shoulder rehab - I might benefit from a little less total weight in the easier weeks.

Good luck with the bench test next week.
[/quote]

Thanks. I can’t say if my approach is right or wrong. The book isn’t really clear on the method. I guess I’ll find out during the bench test.

45

[quote]legacyfighter wrote:
Hey man, I know you may be having trouble with your grip on deadlifts, but i feel that you should try to limit your use of straps as much as possible. For me, i won’t count the lift if i have to use straps. IMO you should find a few ways to train your grip, if nothing else, you could just throw in iso metric holds with heavy weight. You can use db’s or barbells, just work your way up to simply holding heavy weight for as long as possible. There are many other techniques on this site you can find for training your grip. Sorry if i sound like a prick, but i think you will appreciate not having to use straps.[/quote]

No, I understand what you’re saying and I normally would agree. My DL PR is 415 and I pulled it bare-handed in Sept. I’m a little perplexed that my grip seems to have weakened since then. I don’t want it to be the limiting factor in this workout.

46

I don’t understand what this means…
pullups - 10x[4x2] (6x)

Can you explain?

47

johnyjohnjohn, buy the book.

I think the decreased volume is supposed to take care of the deload. If you are feeling really beat down though you may want to go a little lighter.
I was doing all the Mesomorph energy workouts, and the weight sessions and HIIT left me feeling extremely worn out by week four. But since the volume is so light during that week I was back in ass-kicking mode by the end.
I think the idea is to always use the heaviest weight you can for a lift (with perfect form of course). On an easy week, you may want to focus on the perfect form part of that requirement more, but I wouldn’t be using weights that you can easily do three more reps than required.

48

I was seriously considering it. It would still be nice to know what that means.

49

It means I did 6 sets of 10 extra lbs in 4x2 clusters. The clusters are in groups of 2 spaced 10 seconds apart, so each set takes ~ 38 seconds to complete. I write bodyweight only exercises as “0 x reps”.

It is an excellent book. I have my midpoint bench test next week and I’m expecting good gains based on the progress I’ve made in phase 2.

50

Week 7, Day 3 (1/15)

Very interesting night. Weight 182 lbs. I’m slowly adding weight. I need to take measurements to make sure it’s not all going to my stomach.

broad jumps - 0x5 (6x)

Although I have no measurements at the gym, I believe I am making longer jumps. The carpet appears to be divided into 24" squares. Last night I leapt 4 full squares which would be a 5" gain over my MS-starting best. And the odd thing is, it felt easy. It didn’t feel like I gave 100% effort on that leap.

deadlifts - 315x5,365x4x6,315x5 (2x)

Supposed to do 5x5 here so I’ll explain what I did. I was testing out my new lifting hooks last night. I warmed up a few reps @ 135, then put on the hooks. I was able to use them comfortably. Then I went to 225 and did a few more reps with them. Ok so far. I then go to 315 and try to pull with them. I barely budge it off the ground.

These particular lifting hooks just aren’t for me. I think it’s a combination of having small hands/wrists. Plus I noticed that even though the bar seemed to be secure in the hooks, my fingers were sliding off the hooks! So I tried to fix that by putting on gloves, then putting on the hooks. The gloves didn’t improve my grip on the hooks any. Plus, my wrists started to look like Hellboy’s oversized hand.

I ripped everything off and pulled the 1st set of 315 bare. For the 1st set of 365, I put on wrist wraps then lifting straps. The straps work well but I don’t like the wrist choking they do, so the wraps were an attempt to provide padding. That didn’t work. I got 2 reps, had to adjust, got 2 more, and quit because the straps slid off the wraps. For the 2nd set @ 365, I went straps only. I did 5 reps, paused for a few seconds, then did a 6th rep to “complete” the previous set. I finished up w/ 2 sets of 315 barehanded.

The 365x6 ended up being a PR in both weight @ that rep level (+30lbs) and # reps @ that weight (+3). I was very pleased about this.

db reverse lunges - 40x6,65x6,50x6(2x)

I don’t know what the problem is, but this is an awkward movement for me. For some reason I cannot put my left leg (dominant) behind me and kneel down in a smooth continuous motion. I’ve practiced it without dumbbells and I still do the same herky-jerky movements.

This took a LOT of time to do all this experimenting. I skipped the Pallofs to get home to see my kids before bedtime. The only thing I haven’t tried is chalk, and my gym bans it. I know it helps grip, but does it also prevent callus forming/tearing?

51

Week 7, Day 4 (1/16)

speed bench - 105x3(10x)

Not much to say here.

close grip bench - 135x5,165x5,195x5,215x4,195x5,185x5 (2x)

So close. I thought I could get 215x5. The 4th rep was slow but I got it. The 5th rep I just stalled. Fortunately my wife was spotting me. :slight_smile: Still, my CGBP PR was 195 before the program and I’ve already improved it by 20 lbs.

chest rows - 45x5,70x5 (2x), 80x5 (2x)

I’m not sure why I’m not improving here. Frankly I think I should be doing more.

inverted rows - 10x10,20x10,10x10

scap pushups - 0x15 (3x)

End of very high intensity week.

52

Week 8, Day 1 (1/19)

front squats - 135x3,165x1,195x1,225x1 (PR)

I know these are omitted in the last week, but I decided I wanted to test them to see if I’d improved on them. I added 10 lbs to my PR.

I may do the same thing the rest of the week - test for new PRs on key exercises that I’ve performed prior to this program. However, I’m not sure I’ll test squats and deadlifts as those seem to be the most exhausting lifts for me.

I may not test broad jumps either. I do know I’ve improved to 96" on them. I found a 24" box at the gym and turned it on its side to measure the carpet squares and found they matched. So the 4 squares I leapt last week are 8’ long. it would be cool to jump 10’, but I don’t foresee gaining another 2’ in 8 weeks.

db stepups - 50x6 (2x)

Went easy on these as ordered.

bar rollouts - 0x10 (2x)

gh raises - 0x8 (2x)

single leg squats - 0x10 (2x) 12" box

Nothing new here except that I did a complete set on SLS with my left leg w/o pausing.

53

Week 8, Day 2 (1/20)

I’m beginning to like these low intensity weeks.

incline press - 95x8,115x5,135x3,155x1,175x1,195x1,205x1

A 10lb PR for me. I thought about going for 215 but decided I could wait on it.

pullups - 0x5,10x5,20x5

These were easier than I thought they would be.

db bench - 60x6 (2x), 95x1

Another 10lb PR.

head supported rows - 50x6 (2x)

backhands - 20x12 (3x)

zottman curls - 20x10 (2x)

54

I found this Q&A on Eric’s site. It justifies what I’m doing this week. :slight_smile:

Q: Can I repeat the strength tests in the middle of the program to check my progress?

A: You?ll actually find that there are strength tests built in to the program. They aren?t identical to your pre-tests, but will definitely give you regular indicators of whether you?re improving. With that in mind, if you want to test a broad jump here and there, feel free. And, if you?re feeling particularly ?fast? with your speed deadlifts or squats, work up to a moderately heavy single to see how you progressed. DO NOT do this every training session; ?pushing it? once a month is okay, but nothing more frequent than that.

55

Week 8, Day 3 (1/23)

I ended up switching days 3 & 4 so (1) I could test my deadlift and not “interfere” with my bench test, and (2) so my wife could spot me on my bench test. :slight_smile:

bench - 120x3 (5x), 135x5,175x1,205x1,225x1,235x1,245x1

YES! My PR was 230 last March, but I could only get 215 at the start of the program. So not only did I get those 15 lbs back, but I added 15 more! My long term goal of 250 is finally in sight.

close grip bench - 205x5,185x5

I struggled on 205, so I decided I wouldn’t be able to test my max on this. I took it easy the rest of the night. Besides, I got what I really wanted.

chest rows - 70x5 (2x)

inverted rows - 20x10,25x10,20x10

Well, I didn’t take it easy on these.

scap pushups - 0x15 (3x)

4 weeks of doing these and I’m still not 100% sure I did them right.

56

Week 8, Day 4 (1/24)

A somewhat disappointing end to a great week.

deadlifts - 225x5, 315x5 (2x), 375x1, 425F

I decided that I would test my DL max since it was the end of the week. I failed again at 425. I don’t know if it was because I tried to set one too many PRs this week, if I got too little sleep last night, if I started my pull wrong, or if I worked myself too hard with the sets of 5. Or maybe I’m not working my legs hard enough.

Oh well. I don’t need to stress out about it. This program obviously works as I’ve set a new bench PR (a 6% improvement over my previous PR). I just need to buckle down and continue to hit the weights hard.

EDIT: My broad jump has already improved 5" (and my front squat has gone up 10lbs), so I must be hitting my legs hard.

DB rev lunges - 50x6 (3x)

I backed off on these, partly because of it being the low week and partly from my DL disappointment.

pallof press - 30x10, 35x10 (2x)

I did go up on these.

57

Phase Two Summary

exercise start finish
front squats 175x[4x2] 195x[4x1] (test 225lbs)
18" db stepups 60x8 70x6
bar rollouts 0x10 –
GHRs 0x8 –
sing leg squats 0x10 (12") –

incline press 155x[4x2] 175x[4x1] (test 205lbs)
pullups 0x[4x2] 10x[4x2]
db bench 70x8 85x8 (test 95lbs)
db row (head supp) 70x8 –
cable backhand 20x12 –
zottman curls 30x10 –

broad jumps 0x5 – (test 96")
deadlifts 355x5 365x6
db rev lunges 50x6 65x6
pallof press 30x10 35x10

bench (test 245lbs)
cls grip bench 185x5 215x4
chest T rows 90x5 –
inverted rows 0x10 25x10
scap pushups 0x15 –

Stupid non-formatting. If there is “–” in the 3rd column it means I didn’t make progress on the weights. “(test)” is when I set a new PR.

58

Week 9, Day 1 (1/26)

snatch grip DL - 135x10,225x3,245x3,265x3,275x3,295x2, 265x5 (2x)

New grip for me. I think I could’ve gotten 295x3 but my hands slipped.

90/90 stretches - Wow. Left leg needs a lot more work. I had to use my hands to get my left foot on top of my right leg.

speed DL - 250x1 (8x)

Easy.

db lunges - 40x7,50x7,60x7,40x10

I must have progressed on these, because they seemed easier than Phase 1.

db suitcase DL - 35x10,45x10,50x10

Cool exercise. I probably could do quite a bit more.

dragon flags - Neat exercise. I didn’t think I would be able to do them. Really hit my lower abs.

59

Week 9, Day 2 (1/27)

floor press - 95x10,135x5,155x3,185x3,205x3,225x3,205x3

New exercise. I noticed my right arm almost always touched the floor first. I’m not sure why. It’s not my dominant arm, so that could explain it.

pushups - 45x7 (3x), 35x10

We don’t have bands. I tried to use these stretchy jump rope-like things, but they kept rolling up onto my neck. I said screw it and put a plate on my back.

cable rows - 100x7,120x7,140x7,120x10

Warming up. Hopefully I will pass my phase 1 numbers on this.

face pulls - 42.5x10,65x10,72.5x10

I’ve done these before. Again, I hope to pass my previous best on this.

60

Week 9, Day 3 (1/29)

speed squats - 95x5,135x5,160x2 (10x)

These seemed easy. I wonder if I was too conservative. I last attempted a squat max in late 2007 and got 315, so I wonder if my actual max is higher.

rack pulls - 225x5,315x5,365x5,405x5,425x5, 365x7 (2x)

Few grip issues here. I used straps on the last 3x5 sets. I didn’t really struggle on 425, so I should be able to go higher.

db elevated rev lunges - 35x5 (3x), 35x7

I took it easy on these to practice my technique. Stepping back is still somewhat awkward.

cable chops - 20x10 (3x)

New exercise. It took a while to get the hang of this. At first I was rotating at my waist. Then I switched to rotating my shoulders and it worked a lot better.

split squat holds - 2x30s

WOW. My quads were screaming. I had trouble standing up after these.