MS P3 W12 LB1

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 12 - Low Volume
Lower Body One

Beginning Thoughts:

It looks like this is gonna be a difficult semester...Lots of presentations and papers and homework assignments and exams....

Workout:

Started off with Front Box Squats. I was supposed to do 2x2 but I didn't know where I stood so I warmed up and took 225. I nailed those 2x2 sets. However, next I was supposed to strip the weight and do one set of 4 reps (1x4). But, I was so confident after 2x2 that I didn't reduce the weight and I just cranked out 225 for 4 reps.

Followed this with some low volume lunges and ab work. Short and sweet workout.

Videos and Pictures:

Front Squats 225 lbs x 2 reps x2 sets:
http://s81.photobucket.com/albums/j2...t=FS1225x2.flv
http://s81.photobucket.com/albums/j2...t=FS2225x2.flv

Front Squats 225 lbs x 4 reps:
http://s81.photobucket.com/albums/j2...t=FS3225x4.flv

Overall Impression:

Somewhat decent workout...Nothing special to report.

MS P3 W11 UB2

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 11 - Very High Volume
Upper Body Two

Beginning Thoughts:

Diet has been alright. Nothing special. I have been sleeping well too. I think I overate on a lot of food yesterday.

Workout:

Speed Pin Presses, followed by Rows and Dumbbell Push Presses. Concluded with Tricep work.

Overall Impression:

I was gonna go in and do another technique day but I don't have the time....So tomorrow is Week 12.

Have a good Labor Day Weekend everyone!

MS P3 W11 LB2

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 11 - Very High Volume
Lower Body Two

Beginning Thoughts:

So my lower body was still extremely sore today (WTF??) but I decided to workout nonetheless. Not such a smart idea...In any case, my diet has been great so far. I like this concept of 40/30/30. I feel a lot less bloated (if at all) and I am having a lot of water as well. I am really enjoying this right now. Classes start tomorrow. I'm dreading this semester although I think I am gonna enjoy most of my classes....Just incase anyone is interested, I am taking:
Financial Administration of Business Firms
Principles of Macroeconomics
Public Speaking
Biological Impact and Issues
Modern Europe
I figure it's going to be an interesting semester with so many electives

Workout:

I began the workout with Speed Squats @ 60% of my 1RM = 195 lbs for many doubles. My lower body was so sore that even after lots of mobility and flexibility warming up and doing quite a few warm-up sets and special emphasis on glute and hamstring activation, I was still a bit off on the Squats. I had a butt wink which I have been trying to get rid of. Very frustrating.

I followed those million (lol) Speed Squat sets with Rack Deadlifts. I did sets of 5 with 345 lbs and then reduced the weight to 325 lbs for sets of 7. On the last set of 325 I think my form basically broke down. I gave up after rep 6 because I just could not get my glutes to co-operate with me! I used wrist straps because my calluses are still a bit sore and I want them to recover fast. The weight per se was kinda ok although on the first few deadlift sets I began by moving my body first before the bar. But I soon found my groove - the problem with finding my groove was lack of glute and hamstring activation: I couldn't feel my ass at all. Normally whenever I do Rack Deads (as y'all have seen in previous videos) I have no technique problems. Here I just couldn't get my groove...In any case, next time I'll try and do better.

After Rack Deadlifts came Reverse Lunges with Front Foot Elevated. This was damn difficult and I was so burnt up by this that I almost vomited....I did some ab work and then called it quits.

Videos and Pictures:

Speed Squats @ 60% = 195 lbs x 2 reps
http://s81.photobucket.com/albums/j2...DESQ1195x2.flv
http://s81.photobucket.com/albums/j2...DESQ2195x2.flv

Rack Deadlifts = 345 lbs x 5 reps
http://s81.photobucket.com/albums/j2...ckDL1345x5.flv
http://s81.photobucket.com/albums/j2...ckDL2345x5.flv
http://s81.photobucket.com/albums/j2...ckDL3345x5.flv

Rack Deadlifts = 325 lbs x 7 reps
http://s81.photobucket.com/albums/j2...ckDL4325x7.flv
http://s81.photobucket.com/albums/j2...ckDL5325x6.flv

Overall Impression:

My lower body soreness has disappeared today. I am feeling much better. I think I sort of tweaked my back a little bit on those Rack Deadlifts. But I have applied some balm and I did a few stretches and stuff and everything is totally 100% pain-free. I plan on doing a technique workout tomorrow. I am going to do some ab work and some hamstring flexibility and lower back stability work. I will post some vids of the drills that I plan on doing. It is nothing major...just some stuff which I hope helps in the future.

Have a good week, y'all!

MS P3 W11 UB1

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 11 - Very High Volume
Upper Body One

Beginning Thoughts:

I got my whey from Protein Factory today. Tastes awesome. Definitely the best protein I have ever ordered for. I am very pleased with this.

Workout:

I was supposed to do Incline Dumbbell Bench Presses for sets of 3 and then sets of 5. I decided to be cautious and take 75 lbs in each hand. Note: my max so far on incline bench (db) has been 80 lbs x 6 reps or something. So, anyways, I took 75 and I did sets of 3 pretty easy. I was technically supposed to reduce the weight and do sets of 5. But I decided to just stick with 75's and crank out the 5 rep sets. Good stuff IMO. I almost blanked out on one of the sets because I didn't breathe. Damn that scared me!

I moved onto Push-ups and Cable Rows, Facepulls and some shoulder rehab exercises I had done a while ago.

Videos and Pictures:

Incline Dumbbell Bench Press 75 lbs x 3 reps:
http://s81.photobucket.com/albums/j2...=IDBBP75x3.flv

Incline Dumbbell Bench Press 75 lbs x 5 reps:
http://s81.photobucket.com/albums/j2...=IDBBP75x5.flv

Overall Impression:

I can't fathom why but my lower body is ridiculously sore today. I have never had my lower body this sore - even when I was doing the GVT program! My abs are hurting and it difficult to laugh without wincing it pain! I hope this stuff clears out by tomorrow because I intend on doing my lower 2. Otherwise I will be forced to take another day off like I did yesterday. Funny thing is that my trap muscles are sore...I think this is because of the dehydration I experienced earlier this week. I'm gonna continue drinking 4-5 liters of water (as I have been doing for the past 3 days) and hope for the best...

I hope everyone is having a good week!

MS P3 W11 LB1

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 11 - Very High Volume
Lower Body One

Beginning Thoughts:

Moved back to school today. I got my diet in order although my order from Protein Factory is gonna be arriving in a couple of days. So I went and bought the whey that WalMart sells. Short summary: Taste sucks balls. Other than that though, diet is holding up A-Ok

Workout:

Tired out Front Box Squats today. Killer stuff. Used 185 for sets of 3 and then reduced down to 175 for sets of 5.

Moved on to Speed Deadlifts @ 70% of my 1RM for many many singles. My calluses have still not healed so it was damn difficult to grip the bar. Tearing 3 calluses off both hands is not good.

Then I did some Walking Lunges with 30's and finished up with some Ab Work.

Videos and Pictures:

Front Box Squats:
http://s81.photobucket.com/albums/j2...=FBS1185x3.flv
http://s81.photobucket.com/albums/j2...=FBS2185x3.flv
http://s81.photobucket.com/albums/j2...=FBS3185x3.flv

Speed Deadlifts:
http://s81.photobucket.com/albums/j2...DEDL1255x1.flv
http://s81.photobucket.com/albums/j2...DEDL2255x1.flv

Overall Impression:

I think today was a decent session. Front Box Squats were damn hard. I worry about my next Lower workout because I don't know how I will do Rack Deadlifts with my calluses in such shape...I might take much less weight on Rack Deadlifts if my hand hurts and I can't grip the bar properly.

I hope everyone had a good weekend!

MS P3 W10 UB2

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 10 - Medium Volume
Upper Body Two

Beginning Thoughts:

Diet went out the window today....

Workout:

Started with some Speed Pin Presses, moved onto Rows and Standing Dumbbell Push Presses. Concluded with some Straight Arm Lat Pull Downs and Tricep Extensions. Due to my shoulder dislocated I also did some Dip Shrugs, Dumbbell Press Pluses, Push-up pluses and Overhead Shrugs. I think everything is 95% ok. The next 4-5 days off will do me some good, I think.

Videos and Pictures:

Pin Presses with 155 lbs:
http://s81.photobucket.com/albums/j2...nt=PP155x2.flv

Overall Impression:

The next few days away from the gym are really welcome. I wonder how lifting back in my school gym is gonna feel like...

MS P3 W10 LB2

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 10 - Medium Volume
Lower Body Two

Beginning Thoughts:

Diet is still holding up. I leave for the states in a few days...

Workout:

Started off with some Speed Squats @ 55% of my 1RM and then moved onto heavy doubles. Post that I did some Rack Deadlifts which were damn hard due to my calluses. I finished off with some Lunges and Ab Work.

Videos and Pictures:

So, to begin,

Speed Squats with 175 lbs:
http://s81.photobucket.com/albums/j2...DESQ1175x2.flv
http://s81.photobucket.com/albums/j2...DESQ2175x2.flv

Squat Warm-up with 225 lbs:
http://s81.photobucket.com/albums/j2...Warm-up225.flv

Heavy Squats with 305 lbs:
http://s81.photobucket.com/albums/j2...t=SQ1305x2.flv
http://s81.photobucket.com/albums/j2...t=SQ2305x2.flv

Rack Deadlifts with 355 lbs:
http://s81.photobucket.com/albums/j2...ckDL1355x5.flv
http://s81.photobucket.com/albums/j2...ckDL2355x5.flv

Pictures of Ripped-off Calluses:
http://i81.photobucket.com/albums/j2...8082008001.jpg
http://i81.photobucket.com/albums/j2...h/18082008.jpg

Overall Impression:

I experienced a shoulder dislocation yesterday. It is not that bad but my shoulder is hurting. I dislocated it while I was playing around punching a medicine ball and I missed. It was the left shoulder. I have been icing/heating it and I am not in any pain. I did some pull-ups today to make sure the joint is in place. Luckily when I dislocated it yesterday I was able to shove it into place very fast. So the damage in minimal however I don't know if I will be able to have complete ROM on the Military Press. In any case, I am headed for a 4-5 day rest so I will let it heal in the meantime while doing some rehab work off and on. I hope in these 4-5 days my calluses heal too. Doing those rack deadlifts caused me immense pain.

MS P3 W10 UB1

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 10 - Medium Volume
Upper Body One

Beginning Thoughts:

Been eating good food today. 4 meals down so far. 2 more to go. Each meal has approximately 150 grams of protein. I dunno the carbs and fats...However, I am eating roughly 8 slices of bread total and 3 t-spoons of peanut butter.

Workout:

Did some Floor Presses with 185 and worked up from 185 to 205x2. It was pretty hard stuff. I did some rows and Push-ups, facepulls, etc...Nothing exciting today.

Overall Impression:

Once I am done with Maximum Strength I am going to make changes to the way in which I approach upper body training. I am gonna dedicate one of my two upper body days into more volume work. I plan on using Dips, Push-ups and Dumbbell Press variations in future cycles.

Cheers, y'all!

MS P3 W10 LB1

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 10 - Medium Volume
Lower Body One

Beginning Thoughts:

Diet was absolute shit today. I think for every 3 days of good eating I spend 1 day not eating enough or eating absolutely unhealthy food lol...

Workout:

I started off the workout with Snatch Grip Deadlift. I did 4 sets of 2 reps with 275 lbs. I then reduced the weight to 225 lbs and did 2 sets of 4 reps. I have videos of all these 6 sets though I will upload them later...I also ripped off 3 calluses (2 on the left hand and 1 on the right) after set 1 but I continued to workout inspite of the pain. Luckily there was no blood...Probably because the calluses hadn't ripped off completely. They were attached by a think strand of skin.

After Snatch Deadlifts I did some Speed Deadlifts @ 65% of my 1RM. I did 8 singles. Post the speed work I did some Walking Lunges and then some Ab Work.

Videos:

Lets get to it:

Snatch Grip Deadlifts = 275 lbs x 2 reps x 4 sets
http://s81.photobucket.com/albums/j2...=SGD1275x2.flv
http://s81.photobucket.com/albums/j2...=SGD2275x2.flv
http://s81.photobucket.com/albums/j2...=SGD3275x2.flv
http://s81.photobucket.com/albums/j2...=SGD4275x2.flv

Snatch Grip Deadlifts = 225 lbs x 4 reps x 2 sets
http://s81.photobucket.com/albums/j2...=SGD5225x4.flv
http://s81.photobucket.com/albums/j2...=SGD6225x4.flv

Speed Deadlifts = 225 lbs x 1 rep
http://s81.photobucket.com/albums/j2...rent=DEDL1.flv
http://s81.photobucket.com/albums/j2...rent=DEDL2.flv

Overall Impression:

My calluses are paining badly. I have bandaged them up and they are burning. I put a lot of anti-septic, etc on the wounds because I had continued to apply chalk and work out inspite of them getting ripped off.

EDIT: I have loaded the videos. They should be functioning.

Cheers, everyone

MS P3 W9 UB2

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 9 - High Volume
Upper Body Two

Beginning Thoughts:

I took 3 days off from training. I am gonna be working out consistently through till Tuesday. I will finish Week 10 and then leave for Trinity on Wednesday. I have been eating a lot more food and more times per day. I'm happy with the results :-)

Workout:

Speed Pin Military Presses @ 55% of 1RM = 90 lbs x 3 reps x 10 sets
Dumbbell Rows = 70 lbs x 5 reps x 3 sets, 70 lbs x 7 reps x 2 sets
Dumbbell Push Press = 50 lbs x 5 reps x 3 sets, 50 lbs x 7 reps x 1 set
Straight Arm Pull-downs = 45 lbs x 12 reps x 3 sets
Tricep Extensions = 25 lbs x 10 reps x 3 sets

Overall Impression:

Nice workout

Have a good weekend everyone

MS P3 W9 LB2

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 9 - High Volume
Lower Body Two

Beginning Thoughts:

I have started eating 6 meals a day. Some of them are very large meals (over 1000 cals easily) but the smallest is 300-400 cals. So I am getting in a good amount of food to boost my metabolism.

Workout:

Speed Squats @ 50% of 1RM (325 lbs) = 155 lbs x 2 reps x 10 sets
Rack Pulls from knee caps = 345 lbs x 5 reps x 3 sets, 315 lbs x 7 reps x 2 sets
Reverse Lunges with front foot elevated = 25 lbs x 5 reps x 3 sets, 25 lbs x 7 reps x 1 set
Cable Wood Chops = 15 lbs x 10 reps x 3 sets

Overall Impression:

Pretty good workout so far. By the end of the workout my abs and my ass were pumped as hell lol....I plan on working out tomorrow (4th day in a row) and then taking 3 days off. Or I might take 2 days off and workout on Thursday next. I dunno right now. I fly back to San Antonio (Texas) on the 22nd or 23rd (haven't finalized my flight as yet) so I am trying to complete 2 or maybe 3 weeks of this phase. Lets see....

In any case, have a good week everyone!

MS P3 W9 UB1

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 9 - High Volume
Upper Body One

Beginning Thoughts:

Something funny happened today. Guess what I had for breakfast? McDonalds. Guess what I had for my first lunch? Pizza Hut. LOL...but from there on out I have been eating clean. I had 2 chicken breasts (every 2 hours) and 2 scoops of protein right now (Post Workout) with half a cup of almonds and some peanut butter...I am going out with my parents for dinner tonight..

Workout:

Barbell Floor Presses were done with 185 lbs for triples and 155 lbs for sets of 5 reps. This was kinda hard. I moved on from this onto Push-ups (which were supposed to be done with band resistance but since I don't have any bands I just used a 25 lbs plate) and then some cable rows. Concluded the workout with some Facepulls and some prehab shoulder work.

Overall Impression:

My workout got done in 45 minutes. I rested for 2-3 minutes between my heavy sets. Something I have been giving some thought to is that after Max Strngth, whichever program I do or whatever training parameters I follow will have me doing a bit more volume on my upper body days. I need to get a little (note: a little) "buff" on my upper body. Hopefully with the right diet (once I start school - definitely not the "diet" I am on right now!! haha..) I should be able to get there.

I hope everyone's having a good weekend so far

MS P3 W9 LB1

MAXIMUM STRENGTH by Eric Cressey

Phase 3: Growth
Week 9 - High Volume
Lower Body One

Beginning Thoughts:

I am back home. I flew in from Jordan at 6 am today. Slept the entire time on the plane (I love sleeping on planes - I know it's weird but it reminds me of my cradle when I was a baby ) and I took a 3 hour nap before my workout. I am glad to be back home.

Workout:

I began the workout with Snatch Grip Deadlifts. Put up 230 lbs for sets of 3 and then reduced the weight to 190 for sets of 5. Followed this with some Speed Deadlifts @ 60% of my 1RM = 225 lbs for many many single-sets.

Moved onto some Walking Lunges and did some Ab Work which completely destroyed me. It was a very tiring workout.

Overall Impression:

I have my diet for the next semester all set up thanks to Nick and I plan on eating plenty of food and increasing my metabolism right now.

Other than that today's workout was cool. I worked on form issues after the workout and did some OH Squats and other extra mobility drills to get my hammies to become less "tight".

I hope y'all have a good weekend, everyone!

OTG #4

On The Go Workout #4

Last workout before I go home in 2 days. Expect the next workout on Sunday or Monday...Lets see how I feel when I get back.

Jerusalem is at a height of 800 meters above sea level. I wonder if working out at this height will help me when I reach sea level

I probably walked around for 6 hours today sight-seeing old Jerusalem and seeing King David's tomb, etc etc..Great day today. I was pretty tired but thought I would do a workout just for shits and giggles.

Superset One:
A1.) Parallel Bar Dips = 5 reps x 5 sets
A2.) Good Mornings = 95 lbs x 5 reps x 5 sets
A3.) Chin-ups = 5 reps x 5 sets

Superset Two:
B1.) Unilateral Romanian Deadlifts = 75 lbs x 10 reps x 5 sets
B2.) Push-ups = 10 reps x 5 sets
B3.) Dumbbell Rows (Bilateral) = 35 lbs x 10 reps x 5 sets

I hope everyone has a good week and a fun weekend too. I am flying to Jordan tomorrow and will now be online sometime after Friday night.

Cia everyone

OTG #3

On The Go Workout #3

I took a break for a few days. I am eating food which has a very high salt content. So I am all bloated up and looking damn de-conditioned (if thats the right phrase).

Superset One:
A1.) Overhead Squats = 95 lbs x 3 reps x 8 sets
A2.) Pull-ups (different grips) = 3 reps x 8 sets
A3.) Push-ups = 50 reps total over last 4 sets

Superset Two:
B1.) Head Supported Dumbbell Rows = 35 lbs x 8 reps x 3 sets
B2.) Standing Overhead Dumbbell Presses = 35 lbs x 8 reps x 3 sets

It was a relatively short workout which was pretty taxing. I return to Mumbai on the 8th of August. I plan on doing a short workout tomorrow and then taking a few days off before hitting the gym hard once I get back.

Cheers everyone and I hope everyone's having a good week so far.

OTG #2

On The Go Workout #2

Today was a very tiring day where I think we walked for a good 5-6 hours...I haven't been eating as much protein as I should be...Oh well..I've been trying to get in protein and carbs and fats all the time.

Superset One:
A1.) Unilateral Romanian Deadlifts = 70 lbs x 5 reps x 8 sets
A2.) Good Mornings = 95 lbs x 5 reps x 8 sets
Rest Intervals = 1 minute

I used the parallel bars (movable) at the gym as racks to support the bar when I did good mornings

Superset Two:
B1.) Parallel Bar Dips = 5 reps x 5 sets
B2.) Chin-ups = 5 reps x 5 sets
B3.) Push-ups = 5 reps x 5 sets
Rest Intervals = 1.5 minutes

My upper body has become so weak....Those parallel bar dips completely killed me...

Superset Three:
C1.) Hanging Leg Raises = 10 lbs x 10 reps x 3 sets
C2.) Overhead Plate Side Bends = 10 lbs x 10 reps x 3 sets

It was a damn tiring workout. I would've taken vids but I'm not doing anything too special so I haven't recorded anything. If anyone has any requests of any lifts I am currently doing, please let me know.

Have a good weekend, everyone!

OTG #1

On The Go Workout #1

So the gym here is very limited in weights and equipment. All I have is a bar, some small 10 lbs plates (totalling 95 lbs including the bar), 2 35 lbs dumbbells and a bench. Thats it. Oh...also a pull-up bar, a dip bar and some useless machines which I'm not gonna be using.

So I went in and did a really cool workout..

Superset One:
A1.) Overhead Squats = bar x 2 reps x 15 sets
A2.) Wide Grip Pull-ups = BW x 2 reps x 15 sets
Rest Intervals = 1 minute

Superset Two:
B1.) Bulgarian Split Squats = 35 lbs x 8 reps x 4 sets
B2.) Standing Dumbbell Overhead Presses = 35 lbs x 15 reps x 4 sets
Rest Intervals = 1 minute

Superset Three:
C1.) Front Planks = 30 seconds x 3 sets
C2.) Towel Pull-ups = 3 reps x 3 sets

It was an intense workout and I was drained by the end of it. I am trying very hard to perfect my OH Squat form...I will post some vids of tomorrow's workout..

I hope y'all are having a good week.

Cheers