Maximum Strength Log by Phydeaux

Week 4, Day 2 (12/18)

bench - 135x5,195x3(3x)

The last 3 sets were kinda slow. I’m not sure I’m making progress here.

db incline - 60x10(2x)

Last couple reps were kinda tough.

seated rows - 120x10,130x10,140x10

Improved here.

side ERs - 10x12(2x),15x12

Waiting to gain strength on these.

prone trap raises - 10x12,15x8(+10x4),10x12

I attempted to move up to 15lbs on this but only got 8 reps. I finished that set w/ 10 lbs. I would also like to gain strength on these.

Week 4, Day 3(12/19)

front squats - 135x6,175x6,165x6,155x6

I know it’s low intensity week, but I had to try and improve.

rack pulls - 315x6,385x6

I went with straps this time. They seem to cause the least issues on rack pulls compared to gloves and going bare-handed. Went up on weight here.

bulgarian squats - 140x6(2x)

These things are tough.

pull throughs - 70x10,72.5x10(2x)

I thought I did 50lbs on the 1st set but discovered 4 extra plates on the stack when I finished.

I think I will make a chart of my gains (or not) on each exercise for Phase 1 when I finish the last workout.

This is a summary of my progress on Phase 1.

(Stupid tabbing doesn’t work.) The 1st column of #s is the highest workset from week 1. The 2nd column is the highest from week 4. The third column is the gain in # of sets worked at the highest weight. So for the box squat, I only did 1 set at 225 but 5 sets at 235.

12" box squat 225x4; 235x3; +4 sets
db lunge 40x8; 40x8; +1

bench 185x4; 195x3; +2
db incline 40x10; 60x10; +1
cable rows 120x10; 140x10
prone trap raises 5x12; 10x12
side ext. rotations 10x12; 15x12

front squats 165x6; 175x6
rack pulls 355x6; 385x6
bulgarian squats 120x6; 140x6; +1
pullthroughs 42.5x10; 72.5x10; +1

db push press 50x6; 60x6
chinups 20x6; 25x6
pushups 25x10; 50x8
1 arm db rows 70x8; 90x7
cable ext rotations 25x12; ?

On those with big gains, I wonder how much is due to being unfamiliar w/ exercises and not really knowing where to start? Conversely, on those with little gains, I wonder if I didn’t push myself hard enough?

Week 4, Day 4 (12/22)

I was a little embarrassed by seeing the lack of progress I made in the post above. I decided to push a little more this workout even though it was supposed to be low intensity.

db push press - 35x6,50x6,60x6(2x)

These were tougher but still doable.

chinups - 25x6,20x6,15x6

I struggled to get the last rep on each set. BW+25x6 is likely my limit.

pushups - 25x8,45x8,50x8

Again, tougher but doable. I probably could’ve added more weight to my back.

db rows - 60x7,85x7,90x7

I struggled on the 90s. Likely my limit here.

kneeling cable ERs - 25x12, ?x12(2x)

No clue. The weight stacks were missing labels on a lot of the plates. The 1st one was 25lbs, and the next 3 or 4 were blank. Even the ones that were labeled seemed way off. One plate had 85lb/14kg on it. That can’t be right.

Phase 1 complete

Phase 2 Start

Week 5, Day 1 (12/24)

front squats - 95x5,135x[4x2],155x[4x2],175x[4x2],165x4x2

Wow. These were tough. I had to back it down for the last 2 sets.

18" db stepups - 40x8,50x8,60x8

Also tough.

bar rollouts - 0x10(3x)

Hurt my abs.

GHRs - 0x8(3x)

I’m weak on these. I’ve done 25x8 before but struggled w/ just BW this time.

single leg squats - 0x10 (18"), 0x10 (12")

I’m REALLY weak on these. I used to be able to go all the way down (ATG) w/ a 50lb db. This time I had a lot of trouble doing reps to the 12" box. Hopefully I can get back in the groove quickly on these.

Up to 180lbs now. I hope the majority of that is muscle. I’ve been eating quite a bit more since I started this program.

Week 5, Day 2 (12/26)

incline press - 95x[4x2],135x[4x2],155x4x2,145x4x2

I kinda messed these up by not alternating w/ the pullups.

pullups - 0x4x2

The last 2 reps on each set were kinda tough.

db bench - 40x8,50x8,60x8,70x8

Feeling my way on these. Started too low.

db row - 40x8,50x8,60x8,70x8

The last set was a little tough.

cable backhand - 10x12,20x12(2x)

I felt like I was Travolta in Stayin Alive.

zottman curls - 20x10,30x10,25x10

The 30s were tough. This was a herky jerky exercise as I wasn’t used to the motions.

Another long workout. I’m not sure where I’ll do the broad jumps tomorrow. There really isn’t a place at the gym for track-type work.

Week 5, Day 3 (12/27)

broad jumps - 0x5 (5x)

I didn’t really go for max distance on these, just tried to get a good long jump each rep.

deadlifts - 225x5,315x5,335x5,345x5,355x5,315x5

Really pleased with these. This was a +20lb PR for me on 5 reps. I think I may have gone even higher if I hadn’t taken small jumps.

db reverse lunges - 30x6,40x6,50x6

For some reason this movement was awkward when I extended my left leg back, but not extending my right leg. I don’t know why.

pallof press - 10x10,20x10,30x10

A new movement. 30lbs is probably my limit.

Week 5, Day 4 (12/31)

speed bench - 85x3 (10x)

I felt like a wuss benching just 85 lbs.

close grip bench - 85x5,135x5,175x5,185x5 (2x),175x5

I tested out some wrist wraps for the first time. They seemed to work really well.

chest rows - 45x5,90x5,70x5 (3x)

I was disappointed on these. I expected to do a lot more since I did one arm rows w/ 90lb db’s.

inverted rows - 0x10 (3x)

I’ve weakened some on these. I had been able to do reps w/ a 35 lb plate on my chest.

scap pushups - 0x15 (3x)

I’m not sure I’m doing these right.

Call me strange but I really like the Cable Backhands.

Front squats, step ups, crazy shit like that with clusters- that what I loved about the program heh.

Yeah, those clusters are hard. I just did a medium intensity cluster and it was still tough.

Week 6, Day 1 (1/3)

front squats - 135x[5x1],175x[5x1],185x[5x1],155x[5x1],135x[5x1]

I had to back off on these to respect the “medium” intensity.

db stepups - 40x6,70x6,50x6

The 70s were really tough here. Almost didn’t complete that set.

bar rollouts - 0x10(2x)

My abs were still sore from these last week. I couldn’t roll out as far as the previous time.

gh raises - 0x8(2x)

These were a little easier.

single leg squats - 0x10 (18"), 0x10 (12")

I cruised on the 18" box. The 12" box was a little easier but I still had to pause between reps.

Week 6, Day 2 (1/5)

What a mistake doing an upper body workout on Monday night. Ugh. I couldn’t rotate exercises because every station was packed.

incline - 95x[5x1],135x[5x1],155x[5x1],165x[5x1],155x[5x1] (2x)

I tried out some wrist wraps on these. I’m not sure how much good they did, but it seemed like my wrists were sturdier.

pullups - 0x[5x2] (5x)

Anyone who can do these weighted has my respect.

db bench - 60x6,70x6(2x)

70’s seemed easier tonight.

head sup db rows - 60x6 (3x)

Did these in a Smith machine. HA! Found use #11 for these.

backhands - 20x12 (3x)

Not much to say here. More Travolta dance moves.

zottman curls - 20x10, 30x10

I like how these work the forearms. This isn’t a very fluid motion though.

Up to 181 lbs now. I’ve definitely been eating more. I hope the majority is muscle.

Week 6, Day 3 (1/6)

broad jumps - 0x5 (5x)

Not much to say here. It seems like I’m leaping further, but I don’t know for sure. I’m doing these in the gym in the warmup area.

deadlifts - 225x5,315x5,345x5,335x5,315x5

Suck, suck, suck. I had been using straps for 315+ but I didn’t like the way they choked my wrists. This weekend I bought some lifting hooks from APT and decided to try them out.

I should’ve tried them on lower sets instead of jumping straight to the heavy ones. The hooks are very wide open. Good for easily putting on the bar, bad for holding the bar secure. When I lifted, the hooks rotated so the bar rested on the edge of the J. I felt like I was going to drop it. Also, I can’t get a secure grip with my thumbs, so it’s basically the hooks holding the bar.

I’m going to try and bend the hooks a little more closed. Maybe that will help.

db reverse lunges - 40x6,55x6,60x6

A little smoother doing this movement tonight.

pallof press - 30x10 (3x)

A little easier.

[quote]Phydeaux wrote:
Week 6, Day 2 (1/5)

backhands - 20x12 (3x)

Not much to say here. More Travolta dance moves.

[/quote]

Had to laugh at the Travolta reference. I’m also on Phase 2 but thought of these in terms of the tennis motion. Don’t think I’ll be able to keep a straight face in the gym next time I do these.

Thanks. I know it’s supposed to be a tennis motion, but I keep making it more into a Stayin Alive motion. It’s not intentional. I hope it’s not reducing the effectiveness of the exercise.

One thing I don’t understand is why we retest our bench max in week 8 but not any other “benchmarks”. I know it would be a killer week to test them all, but why not test the others over a 2 week period?

Week 6, Day 4 (1/8)

speed bench - 95x3 (8x)

I completely missed the part where I was supposed to follow this up with 2 heavy sets.

close grip bench - 135x5,165x5,195x5,205x5

New personal best for me. I was excited after benching this. The last rep was a little slow, but I think I can do 215 next week. I tested out some wrist wraps. They were kinda loose, but I think they helped.

chest rows - 45x5,90x5,70x5(2x)

Still disappointed.

inverted rows - 0x10, 10x10 (2x)

This is more like it. I put a plate on my chest for the last 2 sets.

scap pushups - 0x15 (3x)

Same as last time. It seems every rep is different.

[quote]Phydeaux wrote:
Thanks. I know it’s supposed to be a tennis motion, but I keep making it more into a Stayin Alive motion. It’s not intentional. I hope it’s not reducing the effectiveness of the exercise.

One thing I don’t understand is why we retest our bench max in week 8 but not any other “benchmarks”. I know it would be a killer week to test them all, but why not test the others over a 2 week period?

[/quote]

I’m not sure either. I thought maybe it was just to satisfy curiosity. I find it’s hard to know if I’m making progress since the exercises change and then there are the easy and medium weeks.

There’s no obvious progression on the same exercise again and again. I think we’re supposed to wait until the end to see the really big improvements, but maybe this offers a little encouragement midway through the program.

Week 7, Day 1 (1/12)

Very high intensity week. I spent 1.5 hrs in the gym tonight, by far the longest session I’ve done. My legs are hammered.

front squats - 95x5,135x[4x1], 165x[4x1],195x[4x1],185x[4x1] (2x), 165x[4x1] (2x)

Wow. Tough.

db stepups (18" box) - 40x8,70x8,60x8,50x8

I had to break out the straps for the last 3 sets.

bar rollouts - 0x10 (3x)

I didn’t have as much of a problem with these this time. My abs weren’t as sore.

gh raises - 0x8 (3x)

A little easier.

single leg squats - 0x10 (2x) 12" box

These took a few minutes to complete. Still not able to knock out a complete set without stopping.

[quote]FlamboDevil wrote:
I’m not sure either. I thought maybe it was just to satisfy curiosity. I find it’s hard to know if I’m making progress since the exercises change and then there are the easy and medium weeks.

There’s no obvious progression on the same exercise again and again. I think we’re supposed to wait until the end to see the really big improvements, but maybe this offers a little encouragement midway through the program.[/quote]

What I’ve done (am doing) is put together a Word doc charting my progress on this program. I broke it down into tables for each phase. However, I made the mistake of doing it after I’d nearly finished Phase 1.

I discovered I really didn’t hit the weights that hard. It’s motivated me to try harder during Phase 2 and always try to improve. For example, tonight I made sure to attempt 10 lbs more on front squats because I looked ahead and saw those were omitted for week 8.

On Phase 1 for the medium/low weeks, I still tried to hit 1 heavy set equal to the top heavy set done in the two high weeks. The rest of the sets I backed off. For exercises listed as easy, then I backed off the top set as well.

I did have an encouraging moment last week when I did close grip bench. Pre-MS program, my best was 195x4 (and I’m sure the last 2 reps were slow). Last week I did 205x5, and all 5 reps went up fairly smoothly. It makes me think I can at least grind out 215x5 which should bode well for my bench test next week. If the online projections are relatively accurate, I should blow away my bench PR.