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My Shot at Maximum Strength

Starting the Maximum Strength program by EC (1st day is Monday)

Here are my Starting stats after maxing today.

Age 33
Weight 191lbs
Broad Jump 93 inches
Bench Press 270 (barely missed 275)
Chinups BW+60
Box Squat 445
Deadlift 365 (gah this sucks)

Overall fun maxing. I realize that my deadlift lags soooo far behind my squat.

I’ll be doing the lifts/stretches M/T/TH/Fri with Wed & Sat/Sunday off (life/work issues).

Looking forward to the results in 16 weeks.

Some Pics of now
Front Not Flexed


Front Flexed

Back shot


Side

Not the greatest. Looked better 6 months ago after really hitting it. Just have ‘maintained’ over past 6 months. Really planning on going all out for next 16 weeks.

Changing diet back to good plan and focused on seeing results :slight_smile:

Good luck man. I made it until the last two weeks before my thumb got injured, never did get my final official maxes. Bench went up at least 25 lbs, Squat easily 40.

Keep it honest with the deadlifts and they’ll skyrocket.

Thanks. Looking forward to the program :slight_smile: At 33 years ya gota keep it honest :slight_smile:

Only started lifting again last Nov so still seen huge gains since then. Had I not laid off the workouts a bunch after may my #'s would be higher but oh well, life goes on.

Week 1 Day 1

Box Squat
225x4
315x4
335x4
355x4
365x4
365x4

Speed Deadlift
135x2
185x8x2

Dbell Lunge 40lb Dbells
4x8

R Crunch
3x12

Prone Bridge
3x30sec

First workout felt good.

Had to get a feel for the box squats and meeting the # of sets & reps. The Deadlift speed ones were interesting. I’m going to have to record my form as I think it sucks. Otherwise good workout and looking forward to tomorrow. May go jogging/swimming today, if work permits, later.

Week 1 Day 2 Lunch
Bench
225x5x4

Inc Dbell Bench
35x10
45x10
50x10

Prone Trap Raises
15x12
10x3x12

Side Lying Raises
10x3x12

Side Bridge
3x30sec/side

Good workout. Hand’t gone ‘heavy’ reps in a bit. Wish I had a spotter and would have gone a little heavier on the first few sets on the bench.

Incline I had to find a good weight. Think i"ll do 50-55 on next weeks. The rowing machine I had to add a 45lb plate to it as its max is 150 and not much of an issue.

The Prone Trap raises and side lying raises were tuffer than I thought. 10lbs sure seemed ‘ruff’ by the end of it :slight_smile:

Week 1 Day 3 Morning

Front Squats
135x6
205x6
205x6
205x6

Dead’s from Knee’s
205x4x6

DB Bulgarian Split Squats
70x3x6/side

Pull Throughs
50x3x10

Reverse Crunches
3x12

Week 1 Day 4

On Arm Push Press
45x6
50x6
50x6
55x6

Close grip chins
25x6
20x6
20x6
20x6

Pushups
3 Bands 3x10

One Arm Rows
35x8
45x8
55x8

Kneeling Cable External Rotation
20x3x12

Side Bridges
3x30sec/side

Decent workout. Hardest thing I think this week was learning good weights to start for some of the new lifts.

I also realize that my deadlift is my weakest link and that kills me. Trying to make sure my form is good is my first goal. Really going to try and remember to bring my camera on monday and snap a video of it. My back gets really sore after Day 1 & 3.

Rest of body feels fine. Going to try and add running next week to each day also.

One week down, 15 more to go.

10/20/08 Lunch Week 2 Day 1

Squats
225x4
365x4
365x4
375x4
375x4

Speed Deadlifts
135x2
205x8x2

Dbell Walking Lunges
45lb dumbells 3x8/side

R. Crunches
3x12
Prone Bridges
3x30sec

Glad its monday and back in the gym. Didn’t workout this morning as I’ve been bow hunting so no running today (going hunting again tonight) gettin some walking in tho.

Squats felt good and deadlifts felt way better. Lunges are a great finisher… need to work on grip strength as last set gets hard to hold for both sides of 8.

Did crunches and bridges with no rest between sets or reps while swaping between the two… last one was brutal.

10/21/08 Week 2 Day 2 Night

Bench
235x4
230x4
230x4
225x4

Inc DB Bench
55x9
55x9
55x9

Seated Cable Rows
145x9
145x9
145x9
145x9

Prone Trap Raises
10x3x12

Side Lying Raises
10x3x12

Side Bridges
3x30sec/side

10/23 Week 2 Day 3 Lunch

Front Squats
135x6
215x4x6

Knee Pull deadlifts
225x3x6

Bulgarian Squats
40lb dbells x2x5
45lb dbellsx1x5

Pull Throughs
60x3x10

Reverse Crunches
3x12

Good workout.

Squats felt smooth, should have added more weight.

The Deadlifts are seeming easier, hope that means form/back is getting better/stronger.

Single legged squats are something fun to change it up. Gota say you feel them a little in different spots vs normal squats and keeping balance is fun too.

10/24 Week 2 Day 4 Lunch

1arm Dbell Push Press
55x4x6/side

Chinups
BW+25x3x6

Pushups Feet Elevated 2feet
3x12

Dbell Rows
60x3x7

Cable External Row
20x3x12

Side Bridge
3x30sec / side

Was a tuff workout. Kept rest times short (no longer than 1 minute), and did the super sets back to back before resting… wew…

Feels like i’m getting used to the weight I need to be using and really trying to start pushing it for some better gains.

Looking forward to a fun weekend with the family.

10/27/08 Week 3 Day 1 Lunch (High)

Squats
225x3
315x3
385x4x3
395x2x3

Deadlifts
225x10x2

Walking Dbell Lunges
50lb Dbellx4x8/side

Rev. Crunch
3x12
Prone
3x30sec

Great workout today. Enjoyed the squats. Wish I had a lower bench/box but stuck right now with one about 1 inch higher than I want…

Deadlifts went great, I really think my form has improved a bunch.

Dang walking dbell lunges… last set was killer.

Overall doing good. Down about 1 pound in weight since starting program. Looks like mostly fat vs muscle as still eating good, clean.

10/29/08 Week 3 Day 2 Lunch

Bench
225x8x3

Inc Db Bench
60lb dbellx3x10

Seated Cable Rows
195x3x10 (Broke machine on 4th set so didn’t finish)

Prone Trap Raises
3x10x12

Side Lying Raises
3x10x12

Good and bad workout in some ways. Sat in my deer stand 13 hours yesterday (Nothin out there but a non-legal 4point… dang 8pointer didn’t show, no does either) trying to finish up bow hunting before all the gun boys come.

Didn’t feel ‘strong’ as back was a little sore. Bench went fine but was hoping to use 235 but didn’t feel up to it after first 225 rep.

Really kicked it up with Dbell incline, then broke the pully when the 45lb plate I attach to the machine for added weight fell off.

Did I mention I forgot my workout clothes at home today? One of those days :slight_smile:

Oh well on to tomorrow.

Breakin machines man holy shit :D.

Yeah was sad/funny. Our machine only goes up to 150 at the gym i use during lunch. So I get another pin and pin a 45lb onto to top.

I forgot to ‘recheck’ the pin on my last set as I usually do to make sure it hasn’t slid some, and well… pin popped out on row #2, 45lb plate came down and busted the pully @ bottom. Pully doesn’t do anything but transition cable for top/bottom position of the attachment height but isn’t usuable now from any position but the bottom one…

I told the lady @ the gym I’ll tear up my request I guess for the power cage… :slight_smile:

10/31/08 Friday Lunch Week 3 Day 3 & 4 Mix

Deadlift from Knees
275x4x6

Bulg Split squats
50lb dbells x4x6

1arm Dbell Press
55x6x6

CLose Grip Chins
BW+25x4x6

Pushups
4x10

Dbell Rows
60x4x8

Week got ruff with Tuesday getting me out of wack workout wise. So had to combine day 3 and 4 with some changes.

No front squat as no way really to do them outside of dbell’s.

Didn’t get a few of the core exercises done during lunch. Will have to do them tonight.

RUFF RUFF workout as I had alot of volume and really pushed it hard. Sweatin like a pig (probably smell like one too) and really felt I pushed it well considering the time constraints.