Hey IronAbrams. Great progress so far. Maximum strength looks to be a very versatile program from what I can see in your posts. Hats off to you for not detailing the entirety of the training sessions. I think I’ll pick up a copy of MS just to have around, and I may end up using it or, at least, elements of it in the future.
Have you been doing Glute-Activation bridges, band resisted hip extensions, birddogs, or something of the like to get your glutes firing before lower body training? I find this helps a lot with excessive back tightness.
[quote]IronAbrams wrote:
Some Cable Backhands (which is an interesting movement, but I can’t say I like it very much)[/quote]
Yeah, the Pimp Slaps (as I call them) are pretty odd. I flat out hated doing them during the test phase of the program, but was ok with them the second time around. I guess because I finally starting doing them right. Haha!
Make sure to enjoy the deload week next week, because Phase 3 is no joke.
I’ve been doing a lot of tennis ball soft tissue work for the glutes and activation lately and it’s been helping. The warmup section of the book (which includes bird dogs and supine bridges) is fantastic and I’m saving a review on it for a day when I have some free time here.
I am so glad that was the last time that I will perform Front Squat clusters lol. I’m going to try to nail the Backhands as best I can today!
Cluster sets again; a total of 24 reps with 125 on the 45 degree Incline and 48 with bodyweight on the pullup. Felt very confident on each, although I’m coming to hate the fact that all the pullup bars in my gym are soft rubber coated think bars (wtf). Ah well, I can only imagine the grip strength carryover that I’ll have when I get back to college.
DB Bench some 65’s and (Head Supported) Rowed some 50’s, traps and midback were incredibly toasted from yesterday though. Good news is, I thick I’ve got the Cable Backhand down as well. Just like a pimp slap :D. External Rotators were toast.
I’m really wondering why Eric chose Zottman Curls over any other to finish this workout- ah well. Twas a good session.
REALLY considering picking these up for my next pair of running shoes. Need to make sure I can break myself into them without injuring myself considering my pronation problems though.
[i]Phase 2 : Week 3 (Very High Stress)
Lower Body Workout #2
Thursday, 06/26/08 5:25 pm - 6:05 pm[/i]
Mood: 8/10
Finally done with Bio (didn’t do well on the final, but oh well. The hard sciences aren’t my specialty) and my back was feeling great.
Had a great warmup and moved into a high volume of Broad Jumps. My bad twinged twice for whatever reason, but it was weird- almost like a good, “releasing” twinge instead of a negative one. I was finally able to do Deadlifts pain free for the first time in more than a month- 3x5 with 135, real easy, glutes all the way from floor to lockout. Felt great!
After that it was some Reverse DB Lunges with 40s and some Pallof Presses. The Presses are definitely getting tough; I was using half the cable stack today and I had to keep my entire body tight as as Kim Kardashian’s jeans to keep from rotating :D.
I am really enjoying this log. I did Packing Dayt today in anticipation of starting on Monday. I was wondering how you picked your weights for the heavy work?
I sent before I was done. (Also, in previous message, I said starting Monday–I am actually gooing to start Tuesday.)
Since we are the exact same on bench, I was wondering how you picked 155 to start? I was thinking of starting at 165. Do you think 155 was a good start?
And the weights on the lower body work–also pleased with those? Or do you think you should have gone higher or lower?
How did it feel starting with 155 on the heavy bench day? I was thinking of starting with 165. I know I can do 165 or more for 4, the question is how will I do after 5 sets?
How did you feel about your starting weights on the other heavy lifts?
Thanks. Keep up the good work. You seem to be making great progress.
You’ll definitely benefit from the lower body emphasis of the program! Sounds like you’re a perfect candidate :D.
I didn’t really have a set formula for testing the heavy lifts; I usually use the first week of the Phase to work up to a weight that seems appropriate (with the safety bars up on the rack!) and go with it. Make every set count!
On another note, Sunday was Yard Work Day and I was chopping up roots and stumps left and right. Felt good.
Box Squat you’ll have to find your own way on; I was using a high box several inches above parallel.
Speed Deadlifts are a great way to practice perfect form and explosion quickly.
Bench Press I believe I may have been too conservative on- if you can work with 165 then by all means do it. I didn’t have a spotter and wasn’t ready to try my luck.
Mood: 8/10
Felt super energized and motivated today.
Workout blew by super quick; took it easy as prescribed with the DB Step Ups and moved onto Barbell Rollouts and GHR. Single leg squat stability seems to be improving but not so much for strength, but I also decided to go with a slightly lower surface today to squat to. All in all I left feeling great.
I graduated just last year, and now the summer back after freshman year and it already seems like so long ago. Wow…
[i]Phase 2 : Week 4 (Low Stress)
Upper Body #1
Tuesday, 06/01/08 5:10 pm - 5:45 pm[/i]
Mood: 7/10
Another quick workout today. I went again the gain a little and performed 5x3 Speed Benches because I didn’t get them in on Saturday. Then it was 2 sets each of easy Pullups, DB Bench and Head Supported DB Rows. After some Cable Backhands (PIMP SLAP) and Curls I was done.
I actually got to deadlift today! 225x5 for 2 sets without pain, although I was surprised by how heavy the bar felt. I guess I’ll have to wait until tomorrow to see if I’m alright, although my left erector already seems sore.
Reverse DB Lunges and Pallof Presses rounded out the rest of the workout- I plan of keeping the Pallof’s throughout all of my routines from now on, it’s a great exercises.
[i]Phase 2 : Week 4 (Low Stress)
Upper Body #2- Last workout of Phase 2!!!
Saturday, 07/05/08 10:15 am - 10:55 am[/i]
Mood: 9/10
Rarely have I ever felt better to lift.
I BENCHED 225!!! Booya! Need I repost my miserable failure with 205 from 2 months ago?
Felt my ass come off the bench a bit but other than that it was a clean lift. My set up has improved 100x since coming on the program, 225 was absolutely stable in my hands (keep in mind that this was 20 lbs more than I’ve ever held at lockout!).
Followed up with some CGBP, Rows, and other work. I also noticed that I was a lot stronger at the Inverted Rows today, but still flailing like a fish my the end of the 3rd set. Still, nothing mattered after the two plates. That’s a 25 lb increase on my bench in two months. I’m gonna go eat some cookies and cake now, my birthday party’s today :D.
Happy Birthday and congrats on the PR! Speaking of cookies and cake, how’s your diet and bodyweight coming along? Are you using the diet suggestions in the book or doing your own thing?
