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_Wolf_ · #1 05-28-2008, 04:18 PM

thanks widdoes

_Wolf_ · #2 05-28-2008, 04:19 PM

Goofy Workout 7

hey everyone....i flew back from new york to trinity yesterday...it feels great to be back

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.

_Wolf_ · #3 05-28-2008, 04:20 PM

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

Ross86 · #4 05-28-2008, 06:24 PM

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

_Wolf_ · #5 05-28-2008, 07:08 PM

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

EricT · #6 05-29-2008, 09:11 AM

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.

widdoes2504 · #7 05-29-2008, 10:19 AM

Quote:

Originally Posted by Eric3237

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

Agreed

HIThopper · #8 05-30-2008, 05:59 PM

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

_Wolf_ · #9 05-31-2008, 05:33 PM

thanks hopper

_Wolf_ · #10 05-31-2008, 05:33 PM

MAXIMUM STRENGTH by Eric Cressey

Phase 1: Foundation
Week 1
Lower Body One

Workout:

Today's primary movers were Box Squats and Speed Deadlifts. These were followed by some hamstring/glute work for high reps and then I did some Ab work.. Box Squats were done with sets of 4 reps. I used 245 lbs and it was hard as hell. I am glad I took this last week easy because Eric was not kidding when he said that this program makes you go balls to the wall from day one. There is no acclimation/loading phase whatsoever. Today's workout was good. I am going to be posting my diet update in the next post. I do have some videos of today's workout which I will post later.

Videos:

My PR 315 Box Squat: http://s81.photobucket.com/albums/j2...rent=BS315.flv
Today's Box Squat of 245 lbs: http://s81.photobucket.com/albums/j2...nt=BS245x4.flv
Speed Deadlift 1: http://s81.photobucket.com/albums/j2...urrent=DL1.flv
Speed Deadlift 2: http://s81.photobucket.com/albums/j2...urrent=DL2.flv

Overall Impression:

Damn good workout. Because my diet has been really bad off late I thought I would have a bad workout. But I didn't..It was a good workout and I am glad. Speaking of diets, I am in a bit of jam because I am doing summer school here at Trinity University and the cafeteria's are all shut. And I do not have the time to cook...So I'm going to be eating lots of pre-made food. Well, Nick or rather nrk5014 has helped me design a diet. Saying "help me" is an understatement because he has basically written it all out for me. Here is the plan (tentative..this is more like a template):

Meal 1: 1 Scoop whey, 1 cup milk, 1 PB and J sandwich
Meal 2: Tuna, Fruit
Pre WO: 2 Scoops Whey in WATER, 1 Banana (or other quicker digesting fruit)
Post WO: 2 Scoops Whey, Milk, apple juice wouldn't be a bad choice here either
Meal 5 (15-30 minutes later): Philly cheese and tuna sandwiches would be solid here
Meal 6:PB/Nuts, Tuna/canned chicken/other source of protein
Pre bed: PB, Milk/Cottage cheese

Regarding supplements, I am going to be having Whey, Zinc, Magnesium, Multi-vitamins and Omega 3.

In addition to the above diet, I am going to be having other different sources of protein like chicken, etc and I plan on having plenty of fruits and veggies (I have frozen veggies in the fridge right now). I also bought a huge packet of cashew nuts....I love them cashew nuts

In any case, this has been a good day and I look forward to tomorrow's Upper One workout.

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