Phase 4/ Week 14/ MON 13APR
Anderson Front Squat from Pins: 215
Speed Deadlift @65%1RM: 185
Barbell Reverse Lunge with Front Squat Grip: 135
Pallof Press: 40
Overheard a couple of kids at the USF GYM today
Skinny guy 1: Hey bro you doin biceps today?
Skinny guy 2: Yeah bro imma hit em up after I do my tri’s
Skinny guy 1: Ok bro, call me over when you hit the bi’s, im just doing bi’s today
Skinny guy 2: Ok bro, but its kinda dumb to just do bi’s, personally I like to hit the tri’s then the bi’s
Skinny guy 1: Im going to hit my tris really hard tomorrow, so I dont wanna tear em up today
Yes, this really did happen, meanwhile skinny guy two had legs the size of my arms, which aint saying a whole lot. I wanted to tell him, “You know the secret to big guns BRO? STOP DOING FUCKING CURLS AND GET YOUR SCRAWNY ASS IN THE SQUAT RACK!” But im sure he would have just looked at me like I had a dick growing out of my forehead.
skwatz are bad for your knees broski, running is all you need for legs after all amirite
Phase 4/ Week 14/ WED 14APR
Close-Grip Incline Press (5X1): 165
Decline Close-Grip Bench Press (3X8): 165
Chest-Supported Row with Pronated Grip: 80
Scapular wall slide: As Rx’d
DB Hammer Curl: 25
Well I must say I was impressed with what I saw for the most part in the gym today. People were actually doing squats in the squat rack’s with pretty good form. There was one guy however with horrible ankle mobility and a belt on with 135 that was pretty atrocious.
Phase 4/ Week 14/ FRI 16APR
Box Squat(8X2/2X2):135/275(PR)
Natural Glute-Ham Raise: As Rx’d
DB Forward Lunge: 55
Single-leg Squat to Box: As Rx’d
Bar Rollout: Knees on 4" box: As Rx’d
Felt strong today on the Squats, I am really hoping I can clear 295 on moving day.
Phase 4/ Week 14/ SAT 17APR
Speed Bench Press (8X3@55%/2X2 HVY): 125/210 (PR)
Close-Grip Barbell Floor Press (3X5/1X7): 170/160
Neutral-Grip Pull-Up: 20
One-Arm DB Row: 50
Close-Grip Push-Up: 45
So I was really surprised that I got 210 for 2X2 with no spot. My training partner said I should have added another 5 but my shoulders were already starting to ache and I wanted to have some left for the close-grip floor press. I still suck at pull-up’s however these are my favorite form of them.
Phase 4/ Week 15/ MON 19APR
Sumo Deadlift (9X1): 300(PR)
Speed Deadlifts (8X1@70%): 215
Barbell Reverse Lunge with Front Squat Grip (4X8): 135
Pallof Press: 45
My shins are tore the fuck up from those Sumo’s! I have some nice bruises to boot. I kept the same weight on the Barbell reverse lunges because I had this sadistic idea to use a valslide on the non-working leg. This prevents you from getting as much push-off and also challenges your balance a bit.
Phase 4/ Week 15/ WED 21APR
Two-board press (9X1): 225
Decline close-grip Bench (4X8): 175
Chest-supported row with neutral grip (4X8): 90
Scapular wall slide: As Rx’d
DB Hammer Curl: 30
I enjoyed the two-board press, I wish we could have done them one more week. I have really enjoyed the variety in this program, and am really looking forward to the Maximum Strength version 2 coming out this summer.
Phase 4/ Week 15/ FRI 23APR
Box Squat (9X2@60%1RM): 175
Natural GLute Ham Raise: As Rx’d
DB Forward Lunge: Did these with a barbell at 115
Single Leg Squat to Box: As Rx’d
Bar Rollout, knees on 4’ box: As Rx’d
Phase 4/ Week 15/ SAT 24APR
Speed Bench Press (10X3@60%1RM): 135
Close Grip Barbell Floor Press: 170
Neutral Grip Pull-up: 20
One Arm DB Row: 50
Close-Grip Pushup: 45
I was gassed today as I spent all morning at a Football Strength Clinic put on by the USF Strength Coach. I learned a lot of great stuff however it was from 0800-1500 with no lunch break and so I was pretty much running on empty this workout.
Phase 4/ Week 16/ MON 26APR
Barbell Reverse Lunge with Front Squat Grip: 135
Pallof Press: 50
Thank God for a light week, school has hit a fever pitch with papers and presentations due.
Phase 4/ Week 16/ WED 28APR
Decline Close-Grip Bench Press: 180
Chest-Supported Row with Pronated Grip: 95
Scapular wall slide: As Rx’d
DB Hammer Curl: 30
Last Workout as we omit Friday’s all together. Instead of testing on Saturday we are going to do moving day on Friday as neither one of us enjoys working out on Saturday.
MOVING DAY
So here we are 17 weeks later, (it’s 17 because we took a week off due to conflicting schedules) and I would have to say I couldn’t be happier with the results. First and foremost I have to thank my training partner Will, who without him I know I wouldn’t have made the gains I did. He pushed me to add those 5, and 10 lbs when I didn’t think I had it in me. Second I want to thank Eric Cressey for making such an awesome program available to the general public. I appreciate those of you who have commented along the way, especially you guys that have done this program before and offered me your encouragement. This was my first log ever on the net and I know it could have been much more detailed, but honestly I am a 28 year old married college student who is in ROTC, own a house and have 2 dogs so I just don’t have the time to dedicate to keeping a detailed log.
Without further ado here are my Moving Day numbers:
Weight: 175 (+2)
Bench Press: 225 (+40)
Box Squat: 300 (+75)
Deadlift: 335 (+90)
Pull-Up: 47.5 (+20)
Broad Jump: 92" (+8")
Well there it is, the results speak for themselves. Like I said before I think the secret to my success was having a training partner that pushed me, that and I only missed one workout out of 64, and stayed injury free the entire time. If you have any questions regarding this program please feel free to shoot me a pm.
Great work here! Congratulations on all the awesome progress.
Excellent! Glad to see it. Are you planning on keeping a regular log on here from now on as well?
I’m headed to LDAC on Saturday morning so I’ll be checking in when I get back.
Awesome man. That’s killer progress. My scheduled moving day I caught a virus and had to be hospitalized so didn’t get to see what the difference in numbers were. Glad your experience was better, haha.