T Nation

Maximum Strength (God Knows I Need It)


#1

Hey guys, Im 17 and have been fucking around in the gym for about 2 years now. I have never eaten properly and trained like shit. Mostly bodybuilding type stuff, never increased my strength much. over the past couple of months I have really started doing some research on diet and training. I bought Eric Cressey's maximum strength about a month ago and read it from cover to cover, great book.

I think i am ready to give it a shot, i would really like to gain some strength. I have my diet down and just need to get my ass training properly. I am away from home right now so will need to start tomorrow, which is a Tuesday. Tomorrow i will find my 1rm's to give you guys an idea of how weak i am :(. Please dont flame, i would rather just get constructive criticism and advice.

I will train this week Tu/wed/Fri/Sat but normally i will train Mon/Wed/Fri/Sat. I will post all my stats and 1rm's tomorrow! Thanks guys and wish me luck !


#2

Sweet. I’m starting phase 4 on friday.


#3

I just began this today. Took down my packing day lifts. Best of luck.


#4

I think you’ll be pleasantly surprised with the results you’ll get.


#5

Back Flips are Way Cool. How weak can you be if you can do a Back Flip?


#6

Hey Guys thank you for all the support!

[quote]FightingScott wrote:
Back Flips are Way Cool. How weak can you be if you can do a Back Flip?[/quote]

Answer is pretty damn weak. I used to do alot of freerunning and bodyweight stuff. Pullups, handstand pushups, and backflips lol. The result is 2 bad knees, and no strength lol.

So my Stats…

Age:17
Weight:160lbs
Height:6’0 (skinny bastard eh?)

1rpm’s:
3 Rep chinup: BW+60 Lbs
Bench Press:175lbs (ouch)
Squat: 205lbs (double ouch)
Deadlift:255lbs

Goals…
3rep chin: BW+90
Bench: Anywhere over 200 will impress me
Squat:250lbs :o
Dead: 295 :o:O

I set my goals high if i dont achieve them in the 16 weeks hopefull i will in the next 16 weeks :slight_smile:

I havent done the workout yet tonight, i thought i would give my body a little rest after testing 1rm’s. I will be going tonight at 6. Thanks guys

,Backflip


#7

I’d try starting strength first.


#8

Ive looked at starting strength, it is pretty basic. Kind of just introducing you to the lifts and stuff. I would much rather do this, i have good form with the lifts and there is no changing my mind. Thanks for the input though.


#9

i would think a backflip would need more flexibility then strength.

some explosive strength though; to get off the ground high enough to…on wait your doing it onto a lower area…less strength would be needed. :wink:

good luck though man, that Cressey fellow really knows a thing or two!


#10

Yeah not alot of strength needed, more plyometrics :wink: Okay so another one of my side goals is to gain some good healthy weight :). Im sitting at 160 right, really skinny for my height. My goal is to get up to about 180 by the end of the 4 months. I will upload some pics of me soon.

,Backflip


#11

My back


#12

Legs


#13

Phase1-Week1-Day1

Squat 5x4-185lbs
Speed Dead 8x2-125lbs (50% 1rm)
Dumbbell Lunges 4x8-40lb DB’s

A1 Reverse Crunches-3x12
A2 Pronated Bridge 3x30s

All went good, dumbbell lunges killed me. Oh, how long should i rest in between speed deads? 2-3 mins seemed too long.

Thanks, Backflip


#14

As I recall the DB Lunges are 4x8?

Good first W/O tho!


#15

Yeah 4x8 per side, so a total of 16 :wink:

I guess that is worded a little weird I will change it.


#16

Well best of luck. I’m on the last phase of Maximum Strength now. You should annihilate those goals.


#17

Rested for 1 minute on my speed deadlifts.

Rested 1 min on the lunges (hardest part was holding onto them by the last set)


#18

[quote]duffyj2 wrote:
Well best of luck. I’m on the last phase of Maximum Strength now. You should annihilate those goals.[/quote]

Thanks man


#19

Phase1-Week1-Day2

A.Bench Press 5x4- 135lbsx3sets, 140lbsx2sets
B1.Incline DB Press 3x10- 45lb DB’s
B2.Pronated Cable Rows 4x10- 120lbs
C1.Prone Trap Raise 3x12- 15 lb DB’s
C2.Lying External Rotation 3x12- 10lb DB’s
D.Side Bridge 3x30s/side

Good workout overall. Bench Press needed to be increased. I found the weight to light, same with incline DB press. Its my first upper-body day so im still figuring out poundages. Probably go a little lighter on the trap raises,ouch.


#20

You really shouldn’t post the whole workout…

Maybe do
A 135 140
B1 45
B2 120

Or just post how you feel and stats.

Also, this probably isn’t the workout to gain 20lbs, but unless you have a really, really specific reason to do so, I’d stick with this program.

Good luck!