Nice progress man. I have a question: what did you do for pushups in phase 1? Did you just do regular pushups or add a plate or bands? I’ve restarted the program and wanted to pick some others brains.
+1 on the push ups.
I just did phase 1, day 4/upper 2…
The close grip chins and push ups were just way too easy
Thanks y’all.
On pushups I put a plate on my back. Phase 3 calls for pushups w/ bands, but my gym doesn’t have them so I used a plate again.
[quote]Phydeaux wrote:
Thanks y’all.
On pushups I put a plate on my back. Phase 3 calls for pushups w/ bands, but my gym doesn’t have them so I used a plate again.
[/quote]
Thanks man. I just switched to flat db bench as it’s a more conveniant choice.
Week 13, Day 1 (3/3)
Phase 4 begins.
anderson front squats - 95x5,135x3,185x1,205x1 (2x), 195x1 (5x)
These were very tough. I tried to do 7 singles @ 205 (91%) but failed on the 3rd one. I finished with 195 (86%). A little disappointed. It was also a new exercise for me.
speed deadlifts - 250x1 (8x)
Not much to say here.
bb reverse lunges - 45x8,65x8,85x8,105x8
Another new one. I worked my way up on these. I probably have more room to go. I may have done just 1 real work set on these.
pallof press - 30x8,40x8 (2x)
Went up on these from the previous phase.
Week 13, Day 2 (3/5)
close grip incline - 95x5,135x5,185x1(7x)
Happy to get all sets of this although the last 2 or 3 were kinda slow. I might be able to move up on these.
close grip decline - 95x8,135x8,155x8,175x8,185x7
Couldn’t quite get the last rep. I shouldn’t have counted the 2nd set as a work set.
chest supported rows - 45x8,55x8,65x8 (2x)
Felt ok. Shouldn’t have counted the 1st set. I need a calculator on the floor.
DB hammer curls - 25x12,35x10,30x12
Disappointing. I rarely do curls, but I feel like with all the back work and chinups I’ve done, I should be a little stronger on these. I was putting some body english into the last couple reps on the final 2 sets.
scapular wall slides - 0x12 (3x)
Done. I don’t know if my back should be flat against the wall or if I should only touch my butt and shoulder blades.
I’m almost finshed with the second week of phase 1. I just read your log in it’s entirety to get a gauge on what I can expect, and damn man you’ve made some killer progress. Do you have any end of program numbers you’re expecting? Is there any reason you aren’t doing the foam rolling?
[quote]WhiteFlash wrote:
I’m almost finshed with the second week of phase 1. I just read your log in it’s entirety to get a gauge on what I can expect, and damn man you’ve made some killer progress. Do you have any end of program numbers you’re expecting? Is there any reason you aren’t doing the foam rolling? [/quote]
Thanks for the props. Hope my log wasn’t too boring.
I haven’t foam rolled because my workouts are already too long and I haven’t had any serious injuries (yet).
I’m not really sure what final numbers to expect. I’m pumped that my bench has already improved. I’m also glad I’ve improved my broad jump and chinup #s even though those are secondary goals. I’m hoping I’ll see a huge improvement on squats and a decent one on deadlifts. I keep trying to hammer the main leg exercises as hard as I can.
If the online calculators are correct, my bench max projects to 270 and DL to 440. It’s also been said a 5RM on rack pulls = DL max which would put me at 455. I think the projections are a little optimistic.
I hope to get some time and go back through my workouts to determine just how hard I worked out. I recently read a post by EC in his thread that said we should only count sets if they’re within 90% of the top set. I have a feeling that I probably counted a lot of sets I shouldn’t have.
When I did the Phase 1 summary, I was shocked to see how little progress I actually made. It spurred me to try harder and attempt to increase the weight every single workout.
We’ll see what happens at the end of the month. I may break up final testing over 2 days to go all out on squats and DL.
Took some measurements today (3/7).
weight 181 lbs
biceps 14"
chest 43.25"
stomach 36.75"
waist 34.25"
hips 39"
thighs 22.875"
calf 14.25"
Waist is down slightly while stomach is up > 1". I think my chest is up but will have to check my logs. Everything else looks about the same.
How has your diet been throughout the program?
[quote]Phydeaux wrote:
I hope you’re right. Week 11 was tough. I didn’t really coast on Week 12 either by going for PRs.
Are you doing this program?
[/quote]
No I haven’t done Maximum Strength, but I had studied the programming before deciding whether I was going to do it. Looks like a real good program and I’ll be interested to see how you end up on it.
[quote]gabex wrote:
How has your diet been throughout the program? [/quote]
Hadn’t really paid much attention to it other than drinking a protein shake after every workout and trying to eat big.
Week 13, Day 3 (3/6)
box squats - 95x5,135x5,160x2 (10x)
Good speed on all these.
glute ham raises - 0x5 (4x)
Seemed a little easier compared to the 1st phase.
db lunges - 40x6, 70x6, 60x6
Form was so-so on the 70s. Used straps on this set.
bar rollouts from box - 0x12 (3x)
Tough. I could get way out on the 1st few reps but shortened the stroke the last few/set. I’ve noticed these put some “strain” on my elbows.
pistols - 0x7, 0x10, 0x7
REALLY tough. The previous phase I did them to a 12" box. This time I stood on top of a 18" box and attempted to go all the way. I lost my balance several times and got only 7 reps. The 2nd set I balanced better and got all 10 even though I paused a few times between reps. The 3rd set I wimped out and squatted to a 12" box. This seemed to affect my form as these were much uglier, plus being tired I threw in the towel at 7 reps. Next week I’ll force myself to get all 10 reps.
I noticed I can feel a certain muscle really working on this one. It’s on the front of my legs in the thigh crease – maybe part of the groin muscles.
Hey man this is a great log. I might start the program over the summer, but wow you really made some terrific progress. What was your diet, supplementation etc like through this whole thing?
[quote]FutureGL wrote:
Hey man this is a great log. I might start the program over the summer, but wow you really made some terrific progress. What was your diet, supplementation etc like through this whole thing?[/quote]
Thanks. For diet, I didn’t pay much attention to it other than just trying to eat big. I did try to eat more meat after workouts.
Supplementation-wise, I just had a protein shake after workouts. Every morning I take a multivitamin, 1G Vitamin C, and fish oil. I’m probably under-dosing the fish oil.
I tried TRIBEX during the 1st half (or so) of the program. I don’t know if it helped any. I typically took 2 pills the morning of a workout. I may not have dosed correctly. I also had some creatine when I started, but I ran out in January and didn’t restock it.
Week 13, Day 4 (3/9)
bench press - 95x5,125x3(10x)
Not much to say.
close grip floor press - 95x5, 135x5,185x5(4x), 185x7,195x7
I went to a new gym today, so that probably hindered me a bit. I wasn’t used to the rack I chose, and the bar I used had different spacing on the grips. It really threw me off the 1st few sets. The last 2 or 3 I started to adjust and decided to see if I could go higher. I’m happy I could bang out 195x7, so I should be able to come back even harder next week.
pullups - 0x5(2x), 10x5, 20x5
I couldn’t find a weight belt in this place and ended up just holding a plate between my thighs. I didn’t struggle on the 20s, so I probably can go up next time.
db rows - 60x10, 80x10(2x)
I may have been able to do better.
pushups - 0x10, 25x10 (2x)
I didn’t pay too much attention to my elbows, so they may have flared some.
3 weeks to go!
Week 14, Day 1 (3/10)
anderson front squats - 95x2,135x2,185x1,205x1 (5x)
Very glad I could finish all sets at 205.
deadlifts - 135x5,225x3,270x1(8x)
All went pretty smoothly.
bb front squat lunges - 105x8,125x8,135x8
Able to progress on these.
pallof press - 40x8,45x8,50x8
Able to progress as well.
Week 14, Day 2 (3/12)
close grip incline - 95x5,135x3,185x1(5x)
A little smoother.
close grip decline - 95x8,135x8,185x8,195x4,175x8 (2x)
Jumped “straight” to 185 to see if I could get all 8 reps. I was a little shaky w/ 195.
rows - 45x8,70x8,80x8,90x8
Even the 90s felt relatively easy. I must not be hitting them hard.
db curls - 35x12,30x12 (2x)
I got all 12 on 35, but there was a little body English involved. 
scap wall slides - 0x12 (3x)
Do I need to keep my entire back pressed to the wall, or just my butt and shoulder blades?
Week 14, Day 3 (3/14)
Today was not a good day.
box squats - 95x5,135x2,175x2(8x),225x2,245x2
The 175 felt much heavier than it should’ve. The muscle in my right hip crease felt weak. On the 2 heavy sets it felt like it almost “quit” on me. (I think it’s the adductors?) I called it quits after struggling w/ 245.
I went and foam rolled my leg after the squats. I don’t know if it helped.
glute ham raises - 0x5
These didn’t feel great either. I only did one set.
db lunges - 60x5, 50x5 (2x)
The only exercise I really felt good on.
bar rollouts - 0x12
I did one set. My lower abs were aching.
single leg squats - X
I did one set with my left leg and they felt good. I did one rep with my right leg and quit. That hip muscle seemed to give out again.
I’m not sure what’s wrong. I’m glad it was a medium intensity workout. I hope this isn’t a sign of things to come.
Week 14, Day 4 (3/17)
Great workout! Weight 179 lbs.
bench - 95x5,135x3 (8x) speed, 185x2,205x2,225x2 (heavy)
All felt good. The 225 was a little slow but no stalling. Nice to know I can do multiple reps w/ 2 wheels.
close grip floor press - 95x5,135x5,185x5,175x5 (2x), 175x7
I did today’s workout in my normal gym. The setup was different than the previous workout for this group, so my weights were a little lower.
pullups - 0x5,25x5,30x5,25x5
Going up!
db rows - 85x10,70x10
I don’t know about my form. Back felt pretty level and flat.
pushups - 0x10,25x10
Went well.
2 weeks left!