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-   -   Eric Cressey's Maximum Strength! (http://board.crossfit.com/showthread.php?t=62910)

Emerson Hoff 11-12-2010 12:55 PM

Eric Cressey's Maximum Strength!
 
I just ready MAXIMUM STRENGTH by Eric Cressey and am going to give the program a shot since my overall strength is definitely lacking. Today I did "Packing Day" which measures my 1rm is the box squat, bench press, deadlift, my 3rm in weighted chins, and my PR for standing broad jump.

Standing Broad Jump: 80inches

Box Squat: 225 lbs

Bench Press: 180lbs

Deadlift: 315lbs

3rm weighted Chins: +45lbs

I'm 6'3 and weigh 205lbs. I'll keep my daily log here. If anyone has any comments or questions, let me know!

Jeffrey Cupra 11-12-2010 02:12 PM

Re: Eric Cressey's Maximum Strength!
 
I reallly like cressey's stuff. Going to follow this one!

Emerson Hoff 11-16-2010 01:12 AM

Re: Eric Cressey's Maximum Strength!
 
Day 1 week 1!

5 x 4 box squats @ 185lbs, probably could have gone 10 lbs higher on these.

8 x 2 speed deadlifts @ 50% (160lbs)

4 x 8 walking lunge (each leg) holding 25lb dumbbells

3 x 12 reverse crunch

3 x 30 sec plank holds

Didn't seem too hard. We'll see how I feel in the morning.

Emerson Hoff 11-17-2010 11:41 AM

Re: Eric Cressey's Maximum Strength!
 
Week 1 Day 2

5 x 4 Bench press @ 155lbs

3 x 10 low incline dumbbell bench press @ 40lbs

4 x 10 seated cable row @ 110lbs

3 x 12 prone trap raise @ 10lbs

3 x 12 side-lying external rotations @ 10lbs

3 x 30 sec/side side bridges

Emerson Hoff 11-19-2010 12:49 PM

Re: Eric Cressey's Maximum Strength!
 
Week 1 day 3

4 x 6 Front Squat @ 155lbs

4 x 6 Rack pull from knees @ 225lbs

4 x 6 Bulgarian split squat (each leg) @ 22.5lb dumbells

3 x 10 pull throughs @ 110lbs

3 x 12 reverse crunches

Emerson Hoff 11-20-2010 07:41 PM

Re: Eric Cressey's Maximum Strength!
 
Last day of week 1!

One arm DB push press

4x6 @ 50lbs

Close grip chins 4x6

I could only do 4 of these each time so I did 6x4 instead

Push ups 3x10

One arm DB row

3x8 @ 55lbs

Kneeling external rotations 3 x 12

The cable machine at the gym isn't set up for this so I used 7.5lb DBs

Side bridge 3x30 seconds each side.

Attempted to do a mini flight simulator with a five minute cap since I have done 0 metcon since the start of this program. I couldn't even get 15 unbroken DU's, which is pathetic for me.

Emerson Hoff 11-24-2010 12:21 PM

Re: Eric Cressey's Maximum Strength!
 
Week 2 Day 1

4x4 Box Squat @ 205#

8x2 Speed Deadlift (55% of 1 rm) 175#

3x8 Walking Lunges 30lb DBs

3x12 Reverse Crunch

3x30 sec Plank Hold

Emerson Hoff 11-26-2010 02:01 PM

Re: Eric Cressey's Maximum Strength!
 
Week 2 Day 2

4x4 Bench Press @ 165#

3x9 Incline Bench DB Press @ 45lbs

4x9 Cable Row @ 120#

3x12 Prone Trap Raise @ 12.5lbs

3x12/side Side External rotations @ 10lbs

3x30sec/side Side Bridge

Really liking this program so far and am only on week 2 of 16. I can see how I am going to demolish my old PR's pretty quickly. I haven't been doing any metcon work at all though since I started. I think I'm going to start doing one or two metcons a week.

Emerson Hoff 11-29-2010 09:21 AM

Re: Eric Cressey's Maximum Strength!
 
Week 2 Day 3

Front Squat 4x6 @ 165#

Rack Pull from Knees 4x6 @ 245#

DB Bulgarian Split Squat 3x5/side @27.5#

Cable Pull Through 3x10 @ 120#

Reverse Crunch 3x12

Emerson Hoff 11-30-2010 11:38 AM

Re: Eric Cressey's Maximum Strength!
 
Week 2 Day 4

4x6 DB Push Press @ 55#

3x6 Close Grip Chins - really suck at these 5, 4, 3, 3

3x12 Push ups

3x7 One arm DB row @60#

3x12 External Rotations @7.5lbs

3x30sec/side side bridges


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