ON-fit

Hey guys, I have to go teach in 10 minutes so I'm going to start this journal now and flesh it out as I go.

I've started Eric Cressey's Maximum Strength program and will be following it for 16 weeks. From there I will evaluate my needs and either repeat or move on.

Start:

Pre Program Max testing:

Broad Jump: 8'10"
Box Squat: 470
Deadlift: 450 (couldn't test, tweaked back due to a bad rep when I tried. I just took an old number.)
Bench: 280 (Just started again due to injury)
Pull up: 100 lbs + bodyweight (278.5)

Height: 5'10.5"
Weight: 178
Age: 21

Down 20 lbs from 198 (2 months ago). BF% unknown, calipers put me at 7%. This is absolutely too low. 10-13 is more accurate.

I'll be updating on Day 1 of the routine when I get home. Please feel free to kick my ass into gear! I would appreciate it.

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ON-fit

First Workout:

Box Squat: 405x4, 415x4, 425x4,415x4, 405x4
Speed Deadlift (technique practice): 8 sets at 225
Walking Lunge: 60 lbs dumbbells 4x8
Reverse crunches: 3x12
Prone Bridge: 3x30s

Squat numbers weren't really where I wanted 'em. I did max testing 2 days before, and HIIT the day before that. Gonna work on hip mobility/flexibility for situations like this.


Tomorrow is upper body.

I'm also dieting down right now. Basically cutting all carbs except for perriworkout. Eating every 2 hours on the dot.

Surprisingly, my back is sore from my last workout. Maybe the speed deads? I'm pleasantly surprised. Can't wait to train tomorrow.

What I DO really like about this program is the blend between uni/bilateral movements, and the focus on injury prevention. There are mobility circuits at the beginning of each session which seem to really help me get focused.

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dropshot001

looking good in here. how's the diet going with pretty limited carbs?

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"Remember there isnt a magically rep range per se....its what you feel comfortable in doing by and large.....its gaining 50-200lbs in that same rep range progressively over months and months of time thats going to do the magic" - Dante

"Heavier weights are the only infinite thing you can do in your training."- Dante

ON-fit

Pretty good, no losses in strength, because I do get tons of perriworkout High GI's (begging, during, after). I go for a 1:1 ratio, and end up getting 75 g of sugars for 75g of protein. I don't even know if this is optimal, but it's keeping me more energized than my previous set up.

Also: i periodically get carbs from kidney beans, about 15g. I'm not even sure if this counts as direct carbs? I'll have to research.

Before I would use fruits and juices for sugar, but then I read that fructose will only replenish liver glycogen. Makes sense, because as soon as I switched to dextrose (going to go 50/50 malto and dex soon) I felt much more energized after my workouts.

I feel really light, but I dont mind it. 178 is pretty low for me! I'm not crazy shredded yet, but the veins are providing me some temporary entertainment along the way haha.

A lot of people say they notice strength loss around 7 or 8%, once I'm around there I'm going to maintain for awhile. September will be a bulk of epic proportions!!

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ON-fit

Today's Special....

Well I've got to say. Today was a humbling workout compared to the last.

You see, I stayed away from flat benching for A LOT TIME due to shoulder complications. This seems to be a popular idea around here with the intensive nature of DC training.

So I got on the flat bench again today. With some form tweaks and corrective exercise, it now feels better than even dumbbells for my shoulder health.

Here was the workout:

a) Flat bench 225x4, 235x4, 225x4, 205x4, 225x4

I didn't want to load too heavy today, I need to focus on form form form. My bench form is always brutal -- it's the one I always think about too much.

The 205 set was due to a grip change, as per the advice of my dad's friend. They call him Brownie. Great guy, very strong, very big. I basically just tried it because I didn't want to be one of those punk-ass kids who "knows everything." It didn't work (could feel that good ol shoulder pain creeping in), so I just thanked him and respectfully told him I need to bring in the grip and tuck my elbows hard.

Wasn't happy with any of these numbers, but I gotta reintroduce it some how.

b1) Incline DB, neutral grip 65x8, 55x10, 55x9

This was my first humbling experience. I was supposed to be hitting 10 for each one of those sets!

b2) seated row, medium grip, pronated 170x10, 170x10, 160x10

The last rep of each set felt difficult. I was happy here. Never done these pronated, I find it harder than usual.

c1) prone dumbbell shrug 15x12, 15x12, 10x12

This was a tough exercise, I don't really know how to describe it. It targets the low traps through awkward leverage. I can see the benefit. Very humbling.

c2) lying internal rotation 15x8, 10x8, 5x10

Yeah, the ultimate in humbling workouts. My rotators must be brutally week. I was supposed to hit 12 on each on of these.

I'm actually happy about the result of this workout. It was humbling, but these are the workouts that make me want to work harder. When I hit a squat PR -- sure, I'm thinking about the future-- but I'm thinking about it even moreso when I have a humbling day.

And lucky me, I found a weak point! Now I get to blast the living hell out of it and get stronger. It's exciting on those rare occasions when your weak points are so obvious -- lets see if I can get this bench to 350 this year.

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milkstud

Nice box squatting buddy esp at your weight!. you should post some pictures!

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ON-fit

Kinda shy in the pics department lol...

I took one tho for the start of Cressey's program, on his recommendation. I'll see if I can get it out of my phone (dropped a 130 lbs dumbbell on it a few weeks back lol). I think the USB connection wasn't damaged!

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ON-fit

Here goes nothing...

BF% unknown. Still failing the mirror test lol.

Attached Thumbnails

 

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milkstud

cool man, looking lean

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ON-fit

Thanks man!

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dropshot001

you're pretty lean

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"Remember there isnt a magically rep range per se....its what you feel comfortable in doing by and large.....its gaining 50-200lbs in that same rep range progressively over months and months of time thats going to do the magic" - Dante

"Heavier weights are the only infinite thing you can do in your training."- Dante

ON-fit

Thanks dropshot. I'm going to lean until I notice a strength deficit.

I've just never done it, really.

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ON-fit

Last night:

HIIT. Man my conditioning is BRUTAL. This is hell for me every time I do it.

This is my second HIIT workout since school ended. I did one last week as well. I'm noticing the adaptations *are* occurring as I am sprinting longer and faster than before.

I am going to build up gradually as I do not want to be doing more cardio than necessary.

Sunday's workout:
HIIT sprints-
15 seconds on, 1 minute off.
9 sets.

Doesn't sound like a lot, but it was brutal for me. Going to add one or two 'sets' every week from here, then ramp up to a 20 second sprint.

All in all, I'm probably going to keep sessions around 12-15 mins tops.

I'm noticing that HIIT tends to add a lot of size to my legs.

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ON-fit

Tonight's training session:

Another humbling workout. Did front squats, my PR is 315, however tonight everything felt really heavy.

Front Squat 225x6, 225x6, 226x5 (failed on rep 6), 185x6

Rack Pulls -- had no chalk, no straps
495x4, 495x3, 495x3, 495x3 --slipped out of my hands on every attempted rep after the one listed (ie hit 4, slipped out on 5)

Bulgarian Split Squat 135x6, 135x6, 135x6

Pull through--kind of an easy exercise, just did the whole weight stack + 25. Might throw this one out, too easy. 3x10 at 185. Might throw in good mornings here instead.

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dropshot001

those are some pretty huge numbers on rack pulls even without straps and stuff, good job. you're a strong dude.

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"Remember there isnt a magically rep range per se....its what you feel comfortable in doing by and large.....its gaining 50-200lbs in that same rep range progressively over months and months of time thats going to do the magic" - Dante

"Heavier weights are the only infinite thing you can do in your training."- Dante

fightingtiger

I'm kind of curious to see what your box squats look like because I have NEVER encountered someone who could box squat raw more than they could deadlift unless they were doing "high school football" box squats off of a bench, breaking at the knees, and bouncing their nuts off of the bench.

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ON-fit

Fightingtiger, I know where you are coming from.

70% of my box squats are done where my hips start to pass my knees. I use a very wide stance. I vary box height throughout the year for different effects (focusing on being in the hole, or supramaximal loads for CNS stimulation) My usual height is about an inch to 1.5" from where I would have to be at a meet.

As far as deadlifting goes, I specified earlier that I simply haven't tested in a very long time. For example, I tested my max again this fall which was previously 405. Within a few weeks it was 450. I do not pull often, I have only done it *once* as a part of a routine.

In line with what you said, every time I *do* test my deadlift max, it *at least* does match my box squat. More often though, it is higher.

I could have put a "theoretical deadlift" number, but as I have not tested it I did not see a point. Instead, I went with my last test.

Also, some *do* squat more than they deadlift. When Dr. Berardi competed his squat was 650 and his deadlift was 600 (take from johnberardi.com). I am *not* one of these people, like I said. I just not have tested.

Thanks for reading!

Take care!

edit:

And I totally get the highschool football reference. This is how most people at the gyms I train at do it. Bounce off the bench, no where near parallel (nevermind even breaking it!!). A lot of college athletes are the same. I was helping a local sprinter from the University with his 1/4 squats last night. Again, thanks for reading!

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ON-fit

Today's workout:

Single arm push press: 70x6, 60x6, 55x6

Kept bringing the weight down because it felt funny on the shoulder. Never done this one, gonna go even lighter next time to get a good sense of the way my body should be moving.

Weighted closegrip chins: 45x6, 45x6,45x6, 45x6

Touched chest to bar on each rep, full extension. Felt good, going to beat it next week.

Weighted pushup: 45x10, 45x10, 90x9

The 45 seemed light, so I had the gf throw on a second one. Going to start here next week. I was a little skeptical at the idea of doing push ups, but I understand Cressey's reasoning: scapular stability. They feel great with the arms out at 45 degrees from the body, and not letting your elbows pass your back too far (otherwise you get added shearing forces).

dumbbell row No chalk or straps, so just did 100x8, 110x8, 110x8

Kept my body slightly above parallel to the floor, shoulders right beside each other (rather than twisting to make it easy).

Kneeling cable shoulder rotation This always hurts for me. I mean that in the lactic-acid-burning-sensation sense of the word. Not as bad as doing DC calfs. Not even close -- but it hurts! 15x12, 15x12, 10x12

Side Bridge Wussy exercise, but it revealed that my core needs work. 3 sets x 30s.

I can't believe how sore I am from my last two workouts.

Believe it or not, traps and mid back are sore from the rack pulls last night even though they were only 495 (no chalk or straps unfortunately). I suppose its because I haven't done them in a while. Bonus!

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fightingtiger

I stand corrected.

If you want to make your midsection strong, do ab wheel rollouts and pulldown abs with a wide stance. Especially pulldown abs.

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millerizer

Hey man, thanks for stopping in my journal.

You are putting up some great numbers at your weight. Maybe its shorter arms or legs or whatever, but you look thicker than 5'10'' 178...

As far as the berardi squat/deadlift comparison. He is shorter and has a totally different body structure. His leverages would make him very good at a traditional squat. Torso and limb length will impact this. For example, my deadlift is above my squat... highly individual stuff.

Hope your training continues to progress. I've never seen a Cressey template before so this is interesting for me to follow. I would've thought there'd be a ton of pre-hab work, foam rolling, external rotations and health type exercises. Since he's big on mobility.

Good stuff, once again, great numbers!

Where do you go to school?
-SM

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ON-fit

No ab wheels at the commercial gym. At school we use barbells with *round* plates. Goddamn "fitness club."

Can you explain pulldown abs? My interest is piqued!

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ON-fit

Thanks man!

Yeah, standing talking to JB he is an inch or two shorter than me. One of the times I met him I told him how my femur, tibia, and torso are all the same length. So flexibility is less of an issue for me when squatting! It also means I am less ectomorphic than JB was, meaning it's more embarrassing that JB competed in BBing 20 lbs heavier than I am right now -- and I'm still not as cut!

There is a lot of prehab in the program, I have been doing it! (minus the foam roller, too broke to order one. my old gym had one lying around) I don't write it down. It's just like a 5-10 min circuit, it feels great. I'm never going to hit a workout without mobility work again.

One of the best things about this template is that it's about 50% single arm/leg movements. It's torture sometimes (split squat), but worth it.

It's also a blow to the ego to do things like neutral grip incline bench press, or split squats. After a week I'm starting to feel stronger already!

Thanks for checking out the thread guys, I'll be keeping an eye on both of your journals too!

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ON-fit

Oh yeah -- and I go to University of Western Ontario. Berardi did his doctorate here actually, so he stops by every year.

Popular music studies and Film Studies (double major). Weird eh? haha

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dlingdwarf

good job man. where did u get this program from

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ON-fit

Eric Cressey's book Maximum Strength. It's a great read.

I wrote a review for it as well.

Obviously I'm not done the 16 week cycle yet, but the book was great and the program is well laid out. I particularly like the fact that there is a focus on prehab.

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