Today’s Workout Log
“Prep Week” – Beginning Maximum Strength program with light prep week to make sure I have the proper form and feel for each new exercise.
Warm-up
- 30 minutes of dynamic stretching and soft-tissue work
Workout
- Front Squats – 45 pounds – Sets: 6/6/6/6 (2-minute rest between each)
- Knee-Height Deadlifts from Rack – 45 pounds – Sets: 6/6/6/6 (2-minute rest between each)
- Dumbbell Bulgarian Split Squats – 5-pound Dumbbells – Sets: 6/6/6 (1-minute rest between each)
SuperSet (Do the two exercises back to back, rest 90 seconds, then repeat)
- Glue-Ham Raises – Bodyweight – Sets: 3/2/1
- Hanging Leg Raises – Bodyweight – Sets: 12/8/6
Cool-down
- Dead Hang (elongates spine) – 39 seconds
Workout Journal Notes
My lower back was definitely feeling those 90-second Superman’s from yesterday!
At least it was a “good” soreness, and all calf discomfort was completely gone, which is a huge relief.
Today was my second leg day of the new Maximum Strength program, and there were a couple of exercises I’ve never done at all before: front squats and glue-ham raises.
Both felt quite awkward, but that’s why I’m doing this light prep week to familiarize myself with each exercise and perfect the form before piling on the weight.
The biggest difference between front squats and regular squats is the challenge of getting the grip right for front squats.
With my long arms, it was a bit strange getting the feel just right, and I ended up going with the cross-arm grip.
Once I tried it a few times, I finally got the bar to rest right in my “shoulder divots” as instructed.
The other thing I had to keep in mind was to keep my weight in my mid-foot, which also took some practice, because I focus so much on keeping my weight in my heels during traditional squats.
It will be interesting when I actually add some weight plates next week!
As for the glue-ham raises, they were just plain hard!
You lay down on your stomach on a bench and hook your ankles under the knee pads, then, using your hamstrings and glutes, pivot on your knees and raise your entire body up, then lower and repeat.
It looked and sounded easy enough, but I was barely able to squeeze out a few at a time, falling well short of the recommended 3 sets of 8!
Hopefully, my body just isn’t use to this type of movement, and my glutes and hams will improve quickly with a few more sessions.
Tomorrow is the big testing day. I’ll go over the final Maximum Strength workout of the week to check if there’s any more unfamiliar exercises, plus they will serve as a good warm-up for my nervous system.
Then, I’ll begin the 4 tests to determine my pre-Maximum Strength maximums for each one: Broad Jump, Box Squat, Bench Press, Deadlift, and Weighted Chin-ups.
Remember, I’ll be focusing on absolutely perfect form throughout this entire program, so I’m sure my numbers will be much lower than on some of my previous “weights-before-form” lifts (just a little pre-warning to pad my ego before posting my less-than-astounding numbers tomorrow!).
Today’s Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Stats and Measurements (August 3-10, 2008)
Height – 6′3″
Weight – 199.2
Bodyfat – 16%
Biceps – 14.25″
Calves – 15.2″
Thighs – 24.5″
Waist – 33.5″
Chest – 43.2″
Current Supplements
BSN CELLMASS (Creatine)
100% Whey Protein – Gold Standard
Life Extension Multivitamins
NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
Flaxseed Oil 1000mg, 100 softgels
NOW Foods, Glucosamine & Chondroitin plus MSM
Greens+, 9.4 oz powder
Current Workout Routine
Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
Weekly Progress Pics
Before (Mid to Late 2005)
Current (August 10, 2008)
{ 2 comments… read them below or add one }
Good luck with the program. That’s smart of you to take the time out to get the technique right. Even as time goes on there are the built in practice days where you can lower the weight on some of the exercises(even the upcoming ones) and work on the form.
I use the same grip for my front squats, and yes it seems awkward but you’ll get used it it.
Can’t wait to see some packing day numbers, and of course 16 weeks later the moving day ones.
Thanks Gregg, glad I’m not the only one that feels like a pretzel when doing Front Squats!
My Packing Day numbers are up on the very next post, August 15, and I hope to increase them dramatically over the next several weeks.