ok great....then we shall see how much i can do tomorrow or day after then :)

Good luck, not that you need it :)

thanks widdoes :)

Goofy Workout 7

hey everyone....i flew back from new york to trinity yesterday...it feels great to be back http://www.forum.bodybuilding.com/im...lies/smile.gif

so today was max out day on box squats and broad jumps. yes, i have vids of my box squat attempts however ill post those in a couple of days.

after today my next workout will be on saturday. more about cressey's program in a bit...

Box Squats
- bar x 5 reps
- 135 lbs x 3 reps
- 185 lbs x 2 reps
- 225 lbs x 1 rep
- 275 lbs x 1 rep
- 295 lbs x 1 rep
- 315 lbs x 1 rep
so i guess 315 is a PR type thing because i havent ever taken 315 on my back lol....but anyways, i don't care much about PRs....ill post vids later for y'all to evaluate but 315 was sort of easy. it wasnt too much of a struggle and i reckon i could've nailed 335...but i wanted to be conservative to i stuck with 315.

Broad Jump
- 6.5 feet
- 6.3 feet
- 6.5 feet
guess my base max for this is now 6.5 feet.

Maximum Strength by Eric Cressey

Eric Cressey's program "Maximum Strength" can be found out here: http://www.ericcressey.com/maximumstrength.html

I will be starting this program come this Saturday. Here is a very brief overview of the 16 weeks program:
1.) It is a 16 week program broken up into 4 mesocycles.
2.) Each mesocycle lasts for 4 weeks.
3.) Each mesocycle is comprised of heavy, medium, very heavy and low volume weeks respectively.
4.) It is an upper-lower split.
5.) Exercises (all exercises) are rotated every mesocycle.
6.) However, each workout within that mesocycle is different from the previous one in terms of sets and reps.
7.) Base maxes must be found for the box squat, deadlift, military press, broad jump and a 3 rep max for the pull-up.
8.) The program consists of 4 workouts per week.
9.) There is no "loading" or "accumulating" part in any mesocycle. Your job is to go balls to the wall right from day one.

Ok, so having said this, the way I am going to arrange the workouts is like this:
Saturday: Lower 1
Sunday: Upper 1
Tuesday: Lower 2
Thursday: Upper 2

I begin this coming Saturday - 31st May, 2008.

My base maxes for the program are:
Deadlift: 365 lbs
Box Squat: 315 lbs
Military Press: 160 lbs
Pull-up 3RM: +25 lbs
Broad Jump: 6.5 feet

As I have mentioned before, I am not going to be posting exact workouts. It is unfair to Mr. Cressey who has personally helped me with several questions (like replacing bench press with military press, etc) personally for me to post his entire program out here. However, if this program works, I hope some of you do purchase the book.

So, my next workout will be on Saturday. I hope everyone has a good week http://www.forum.bodybuilding.com/im...lies/smile.gif

I'm going to see how the program turns out for you, then I might give it a go. From everything I've read, it sounds good. I just wish we went to the same gym so I could run the program with you. Your base maxes are all within a few lbs of mine, give or take (some are exactly the same), and I would replace flat bench with military press also.

Best of luck to you. I'm going to end up bugging the crap out of you about this program, I think :)

by all means, Ross...like Eric said, im gonna be posting my thoughts and reflections regarding my workouts. so in the end: thats all that matters :) but, if you have any more questions, ask away....right here in this journal so hopefully others too can benefit :)

It's worth the price of the book for the mobility warm-ups alone, imo..

Everything centers around bridging strength gain with function and injury prevention. You'll notice that is very different than many of the most popular books or programs which are usually one extreme or the other. The first being all-go: Kill yourself and not only do nothing to prevent injury but actually guarantee their occurence at some point. Or all-fluff: Treat yourself like a petite-flower and cover yourself in rose petals while doing palates.

Agreed :biglaugh:

Nice Box squatting Anuj 315 off a box is sweet, congrats.