Scurn's Maximal Strength Log

Training Training Logs
21

November 30, 2009

Warmup:
Forward Sled Dragging 2x35steps
Backward Sled Dragging 2x35steps

Squats:
Close Stance Box Squat, 3" Below Parallel, Rest as Needed
6x1 w/ a new 1RM
Bar x 5
95 x 5
135 x 3
185 x 1
225 x 1
245 x 1,1,1,1,1,1
135 x 5

Pull Through:
2x6-8, 2’ rest
85 x 5
135 x 5
165 x 8,8

Hanging Leg Raises:
4x12, 90" rest
7.5lb Dumbell held by my feet
12,12,12,10

The last set was sloppy as I tired with a fair amount of swinging.

Good Mornings:
4x8-12, 90" rest
Bar x 5
95 x 5
115 x 12,12,12,12

Wide Grip Pulldowns:
2x8-12, 90" rest
60 x 5
105 x 5
135 x 12,12

Went down in weight to really focus on the motion and feeling the squeeze at the finish. Noticed a big difference in how I felt after and ~4 hours later I am sore which I wasn’t last week.

Barbell Hip Thrusts:
2x10, 90" rest
135 x 5
225 x 5
295 x 10,10

22

December 2, 2009

Warmup:
Facepulls 60lbs x 15
Pushups x 15
External Shoulder Rotation 25lbs x 15
Front Plank x 60"
Side Plank x 30"
45 Degree Back Raises x 15

Close Grip Incline Press
6x1 at a new 1RM, Rest as needed.
Bar x 5
95 x 5
135 x 5
185 x 3
205 x 1
225 x 1
230 x 0
225 x 0
205 x 1,1,1,1,1,1
135 x 10

I hate this lift so much. Failure comes so suddenly and I don’t really know that it’s right around the corner. I put up 225 the first time and it felt alright so I went for 230 for a new 1RM. Failed that pretty spectacularly then couldn’t get 225 again. Went down to 6x1 at 205 to do the reps and move on. Last week the bench in Austin wasn’t inclined so much so I don’t feel bad about the lower value but getting stuck sucks.

Close Grip Floor Press
Scheduled Week Off

Side Lateral Raises
3x8, 90" rest
20lbs with Fat Gripz on the dumbbell handles.
20 x 8,8,8

Cable Row
2x8, 2’ rest
150 x 8,8

Used a hook grip for more practice and the movement felt a lot easier. Grip strength is still my limiting factor for a lot of things it seems.

Farmer Carries
Fat Gripz, 65lbs total using an olympic bar per hand.
30", 22", 26", 27", 21", 21", 16"

Went until I couldn’t hold it for 20" anymore.

65lbs total using an olympic bar per hand.
30", 30", 30", 30", 30", 30", 30", 48"

23

It’s been a bit since I updated. I got really sick on the 3rd and although I did my two dynamic effort days I felt like crap and hadn’t gotten around to posting them yet. I also pushed my max effort workout back a session to give me more time to recover. Based on the Friday and Sunday workouts I didn’t want to be anywhere near a 3RM squat with how I was feeling.

24

December 4, 2009

Warmup:
Forward Sled Dragging 2x35steps
Backward Sled Dragging 2x35steps

Squats:
Close Stance Box Squat, 3" Below Parallel
8x2 @ 62%, 1’ rest
Bar x 5
95 x 5
135 x 5
155 x 2,2,2,2,2,2,2,2

Romanian Deadlift:
Scheduled Week Off

Decline Russian Twists:
2x15, 90" rest
20lb Dumbell held with straight arms
10,10

45 Degree Back Raises:
3x10, 90" rest
Body x 5
65lbs dumbbell x 10,10,8

Chin Ups:
2x8, 90" rest
Body x 8,8

Got the hell out of there feeling weak and like puking even though I didn’t really do a whole lot. Workout out sick sucks.

25

December 6, 2009

Warmup
Face Pulls 60lbs x 15
Push Ups x 15
External Shoulder Rotation 25lbs x 15
Front Plank x 60"
Side Plank x 30"
45 Degree Back Raise x 15

Bench Press
8x3 @ 50% 1RM, 1’ rest
Bar x 10
95 x 5
135 x 5
155 x 5
165 x 3,3,3,3,3,3,3,3
135 x 10

Skull Crusher
1x5, 90" rest
Using the Fat Gripz on the bar.
50 x 10
65 x 5
85 x 5
95 x 5

Rear Lateral Raises
3x10, 90" rest
Using the Fat Gripz
20lbs x 10,10,10

Tbar Row
2x6, 90" rest
Bar x 5
45 x 5
90 x 5
135 x 5
165 x 4,5

Still sick and my endurance sucks right now.

26

December 9, 2009

Warmup:
Forward Sled Dragging 2x30steps
Backward Sled Dragging 2x30steps

Squats:
Wide Stance High Box Squat, 4" Above Parallel, Rest as Needed
Get a new 3RM
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
265 x 5
295 x 5
315 x 5
335 x 5
355 x 3
365 x 3
375 x 3
385 x 3
395 x 3
405 x 3 <–Decided beforehand to stop here if I made it this far. Felt like the weight was going to crush me and it was a huge effort just to unrack it. It’s pretty easy to see why high squats are so popular since I could probably double my normal box squat max with the high ones.

135 x 5 Full squat.

Machine Leg Curl:
2x6-8, 2’ rest
75 x 8
120 x 8,8
135 x 6

My glute-ham raise is still pretty pathetic so using this as a simpler exercise to help it out.

Standing Pull Down Abs:
4x8-12, 90" rest
75 x 10
100 x 5
120 x 5
120 x 10,12,12,12

45 Degree Back Raises:
4x8-12, 90" rest
Body x 20,20,20,20

Made a game time decision to do 4x20 with just bodyweight. My entire core/back is still sore from the squats and I don’t want to hurt anything by going heavy here. Went with a slow and controlled setup something like 3 seconds up/down no pause to really increase my time under tension. The last set was still something brutal.

Wide Grip Pulldowns:
2x8-12, 90" rest
140 x 12,12

Barbell Hip Thrusts:
2x10, 90" rest
135 x 5
225 x 10,10

Same thing here as the back raises. Went light to work through the exercise but not risk hurting myself. I can feel that most of my core and hips are fatigued from my squats. I’m not surprised considering I was carrying a good 120 pounds more than I’d ever unracked before.

27

December 11, 2009

Warmup:
Face Pull 60lbs x 15
Pushups Body x 15
External Shoulder Rotations 25lbs x 15
Front Plank 60"
Side Plank 30"
45 Degree Back Raises Body x 15

Dumbbell Bench Press
3x15-20, 5’ rest
50lbs x 10
65lbs x 15,15,15

Close Grip Floor Press
2x8, 2’ rest
Bar x 10
95 x 5
135 x 5
135 x 8,8
185 x 5

Side Lateral Raises
2x8, 2’ rest
20lb Dumbbells w/ Fat Gripz
20 x 8,8,8

Dumbbell Row
Scheduled Week Off

Farmer Carries
65lbs per side using the olympic bar
Fat Gripz
21", 22", 20", 15"
Olympic Bar Grip
26", 30", 30", 27"

28

December 12, 2009

Warmup:
Forward Sled Dragging 2x30steps
Backward Sled Dragging 2x30steps

Squats:
Box Squat, 3" Below Parallel
6x2 @ 64% 1RM, 1’ rest
1x2 @ 70% 1RM, 1’ rest
1x1 @ 75% 1RM, 1’ rest
Bar x 5
95 x 5
135 x 5
155 x 5
165 x 2,2,2,2,2,2
175 x 2
190 x 1

135 x 5 full squat

Romanian Deadlift:
1x5, 90" rest
Fat Gripz
Bar x 5
95 x 5
135 x 5
155 x 3

Olympic Bar
185 x 3
205 x 5
135 x 5

Hanging Knee Raises:
2x15, 90" rest
20lb dumbbell held between my feet
15,15

Good Mornings:
3x10, 90" rest
Bar x 5
95 x 5
125 x 10,10,10

Chin Ups:
2x8, 90" rest
Body x 8,8

Single Leg Hip Thrusts:
2x10, 90" rest
Body x 10,10

Bird Dogs:
2x10, 90" rest
Body x 10,10

Standing Abduction:
2x10, 90" rest
30lbs x 15,15

29

December 14, 2009

Warmup:
Face Pull 60lbs x 15
Pushups Body x 15
External Shoulder Rotations 25lbs x 15
Front Plank 60"
Side Plank 30"
45 Degree Back Raises Body x 15

Bench Press
8x2, 1’ rest
Bar x 5
95 x 5
135 x 5
175 x 2,2,2,2,2,2,2,2
135 x 5

Skull Crusher
3x5, 90’ rest
Using the Fat Gripz
75 x 5
105 x 5,5,4

Rear Lateral Raises
3x10, 90" rest
25lb Plates
25 x 8,10,10

Tbar Row
Scheduled Week Off

Superset:
90" rest between sets

Zottman Curls
30lbs Dumbbells with Fat Gripz
10,8,5

Reverse Wrist Curls
30lb Barbell
10,10

Wrist Curls
45lb Barbell
10,10

30

December 16, 2009

Warmup:
Forward Sled Dragging 2x25steps
Backward Sled Dragging 2x25steps

Squats:
Wide Stance High Box Squat, 4" Above Parallel, Rest as Needed
6x1 @ new 1RM
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 3
385 x 3
405 x 3
425 x 1,1,1,1,1,1

135 x 5 Full squat.

Machine Leg Curl:
2x6-8, 2’ rest
75 x 8
135 x 8,8

Standing Pull Down Abs:
4x8-12, 90" rest
125 x 10,12,10,9

45 Degree Back Raises:
4x25, 90" rest
Body x 25,25,25,25

Wide Grip Pulldowns:
2x8-12, 90" rest
145 x 12,12

Barbell Hip Thrusts:
2x10, 90" rest
135 x 5
225 x 5
305 x 10,6

31

December 18, 2009

Warmup:
Face Pull 60lbs x 15
Pushups Body x 15
External Shoulder Rotations 25lbs x 15
Front Plank 60"
Side Plank 30"
45 Degree Back Raises Body x 15

Floor Press
6x1 @ new 1RM, rest as needed
Bar x 5
135 x 5
185 x 5
225 x 5
275 x 5
295 x 2
305 x 1,0,1,0
295 x 1,1,1,1

After getting stuck the second time I lowered the weight and finished out my 6 sets. The weight was more than I could easily unrack and I lost my tightness. Made it really hard to lift the weight properly. With 295 I could maintain my form.

Close Grip Floor Press
2x5, 2’ rest
185 x 5,5

Side Lateral Raises
3x8, 2’ rest
20lb Dumbbells w/ Fat Gripz
20 x 8,8,8

Dumbbell Row
2x8, 2’ rest
75lbs
75 x 8,8

Superset:
2x10, 90" rest

Zottman Curls
30lbs with Fat Gripz
10,10,5

Reverse Wrist Curls
30lbs
10,10

Wrist Curls
50lbs
10,5,5

32

December 19, 2009

Warmup:
Forward Sled Dragging 2x25steps
Backward Sled Dragging 2x25steps

Squats:
Box Squat, 3" Below Parallel
6x2, 1’ rest
Bar x 5
95 x 5
135 x 5
170 x 2,2,2,2,2,2

Pull Through:
2x5, 90" rest
115 x 5
145 x 5
175 x 5,5

Hanging Knee Raises:
2x15, 90" rest
25lb Dumbbell x 15,15

45 Degree Back Raises:
3x15, 90" rest
Body x 15,15,15

Pull Ups:
2x8, 90" rest
Belt w/ 10lbs x 8,5,3

Single Leg Hip Thrusts:
2x15, 90" rest
15,15

Bird Dogs:
2x15, 90" rest
15,15

Standing Abduction:
2x15, 90" rest
30lbs x 15,15

33

December 21, 2009

Warmup:
Face Pull 60lbs x 15
Pushups Body x 15
External Shoulder Rotations 25lbs x 15
Front Plank 60"
Side Plank 30"
45 Degree Back Raises Body x 15

Bench Press
8x3, 1’ rest
Bar x 10
95 x 5
135 x 5
155 x 5
175 x 3,3,3,3,3,3,3,3

Skull Crusher
2x5, 90" rest
Using the Fat Gripz
45 x 5
95 x 5
105 x 5,3,2

Rear Lateral Raises
3x10, 90" rest
20lb Dumbbells w/ Fat Gripz
20 x 10,10,10

Cable Row
2x10, 90" rest
100 x 5
120 x 5
140 x 9,8

Superset:
2x10, 90" rest

Zottman Curls
30lbs with Fat Gripz
10,9,5

Reverse Wrist Curls
30lbs
10,10

Wrist Curls
50lbs
10,10

34

December 23, 2009
Deload Week

Warmup:
Forward Sled Dragging 2x50steps
Backward Sled Dragging 2x50steps

Squats:
Box Squat, Parallel
2x5, 2’ rest
Bar x 5
95 x 5
135 x 5
155 x 5
175 x 5,5

135 x 5 Full squat.

Pull Through:
2x5, 90" rest
135 x 10,10

Hanging Knee Raises:
2x10, 90" rest
30lb x 15,15

Back Raises:
2x10, 90" rest
Body x 10,10

Pull Ups:
2x8, 90" rest
Body x 8,8

Single Leg Hip Thrusts:
2x10, 90" rest
10,10

Bird Dogs:
2x10 90" rest
10,10

Cable Abduction:
2x10, 90" rest
20lbs x 10,10

35

December 24, 2009

Warmup:
Face Pull 60lbs x 15
Pushups Body x 15
External Shoulder Rotations 25lbs x 15
Front Plank 60"
Side Plank 30"
45 Degree Back Raises Body x 15

Bench Press
2x5, 90" rest
Bar x 10
95 x 5
135 x 5
185 x 5
205 x 5,5
135 x 5

Skull Crusher
2x5, 90" rest
Using the Fat Gripz
45 x 5
75 x 5,5

Side Lateral Raises
3x10, 90" rest
20lb Dumbbells w/ Fat Gripz
20 x 10,10,10

Chest Supported Barbell Row
2x10, 2’ rest
Using the Fat Gripz
Bar x 10
65 x 10,10

Farmer Carries:
Numerous sets until failure.
95lbs
115lbs
135lbs

36

December 30, 2009

Today is the big day. 1RM test on my box squat and bench press. I’ve been a little nervous for about a week but I’m really amped up today. My goals are a 305 squat and a 315 bench.

Box Squat, Parallel:
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 3
245 x 1 <—Old 1RM
265 x 1
285 x 1
295 x 1
305 x 1
315 x 0,0

Here’s a flip video of the 305 attempt. I still need to get the file to upload it directly.
http://sharing.theflip.com/session/cedb9b5d2c0ca76653f76eb518d213d6/video/8660375

This attempt was pretty ugly and almost came back down. I’ll upload the 295 one which was much cleaner when I get the file from my trainer.

Bench Press:
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 3
265 x 1
275 x 1
285 x 0,0
135 x 5

I know I can do more than this but doing a 1RM right after the squat one took too much out of me. Kind of disappointing but not a big deal since I really only wanted these numbers for 5/3/1 which I’ll start in a couple weeks. I’m more upset by the 315 failed squats.

Here’s the flip video of the 275 attempt.
http://sharing.theflip.com/session/8636365321b8e2db6ea3d81a11160999/video/8660947

Next week is deadlift and overhead press max tests then a week off.