Reeves - Cresseys disciple

[reeves]

So this is my log. I'm really looking forward to logging here, People are were acive here and the feedback seems to be constructive and heartwarm

I am already in my fifth week of Eric Cresseys excellent Maximum Strength, I'll listen to anyone who can deadlift 650 pounds at a bodyweight of 165.

All my numbers will be in kilos, as I dont feel like getting out my calculator each time i log on.

Personal info:
Age: 27 years old (1981 hell yeah baby!)

Weight: 77,5 kg (I've been as high as 92 the summer of 2006 and hit 74 this spring, and was quite ripped

Max lifts (now these are my recently tested postripped puuuny lifts from July :angrydude

Box Squat: 110 kg
Bench: 90 kg
Deadlift: 140 kg
Broadjump: 180 cm
Three rep Max Chin up 27,5 kg



My goals are:

-Shoulder rehab
-Knee stability
-Increased strength on the three powerlifting lifts
-Increased Mobility
-Low BF %, but not at the expense of strength gains

Training Experience:
I tend to read a lot on training and diet, it sort of evolved to being my hobby. I started to train when I was 20 semiserious during highschool and laid it off for a few years during University. After seing how serious the Argentines were with their training and after attending the mr Argentina contest during my semester abroad in 2005 my appetite for bodybuilding returned. Unfortunately a broken knee and a seriously f..... up shoulder put an end to it all in summer of 2006. Its been an uphill battle ever since.

Diet:
It's all inspired by John Berardi, I have his Precision Nutrition package which I highly recommend. I eat as an Ecto-mesomorph, meaning I can't live without my carbs but tend to keep them higher in the morning and PW. I try to eat vegetables at every meal and like my healthy fats.

Supplements:
Fish oil is a must and I aim for about 3000 mg of DHA and EPA a day. They also keep my joints out and running, If it hadn't been for them my shoulder would have vilted away by now. :methman:

GlucoXtra with 1200 mg of Chrondroitin, 1500 mmg of Glucosamine and 2000 mg of MSM, I doubt I'd be as pain free as I am without them.

Omnimin multivitamin tabs

Creatine monohydrate

Ultimate Nutrition Massive Weight Gainer, only used pre/during/PW, The closet thing to Surge, which is ridicously expensive

Regular Whey in the morning on my oats

Casein blended in yoghurt makes for a nice late night snack

Seems like a lot to outsiders but I'm sure some of you laugh at this puny list

Life and daily activities:
Before and during my studies I travelled a lot. I lived 2 years in Ecuador, my wife is Ecuadorian, half a year in Argentina and 5 months in Brazil. I want to be able to continue with my travelling but the dilemma in combining travelling and serious weight training is tremendous. But where there is a will there is a way. For the time being at least I will concentrate on finishing my thesis so that should give me a few months of stability in the charming town of Aalborg, North Jutland!

And now finally for the log, as said I am weak, so bear with me!

 

[philosopher]

Great intro Reeves. I personally like Cresseys way of lifting. Been reading most of his articles and newletters for a long time. I'm very interested to see your workouts. Keep us updates

 

[ironheart]

hey reeves, nice intro. looking forward to see some workout sessions in here.

 

[PrinceVegeta]

Welcome to the logs man!!

 

[reeves]

18.08.2008 07:30

PHASE 2
of
Maximum strength week 1 day 1 (Lower body) Ak Atlas

Warm up option 2 (Foam rolling, lacrosseball, mobility exercises)

A Front Squat

5 @ 20
5 @ 50
(4x2)x5 10s @ 70 (clustertraining!) Without reracking the bar after each 2 repetitions.

B Dumbbell Step-Up

8 @ 12,5
2x8 @ 15

C1 Bar Rollout

3x10

C2 Natural Glute-Ham Raise

3x8 (crazy exercise, but awesome)

D Single-Leg Squat to Box

2x10/side

15 minutes steady cardio in crosstrainer/U], not challeging at all.

-Nice to get into the new program, but this clusterthing is a real manbreaker, it reminds me of 20 rep breathers, nice though

 

[reeves]

20.08.2008 10:30

PHASE 2
of
Maximum strength week 1 day 2 (Upper Body)

Ak Atlas

Warm up option 2 (Foam rolling, lacrosseball, mobility exercises)

A1 Weighted Medium-Grip Pull-Up

5@ 0
(4x2)x 5 10 s @ 15

A2 Incline BB Press

(4x2) 10 s @ 70 (hård)
(4x2)x 4 10 s @ 65

B1 Head-Supported DB Row

8 @ 12,5
8 @ 20
8 @ 22,5
8 @ 25

B2 DB Bench Press

10 @ 15
10 @ 20
10 @ 25 (close to forced)
8 @ 25

C1 Cable Backhand

3x12 @ 10 + ekstra set for the right arm, MUST work on technique)

C2 Standing Zottman Curl

10 @ 7,5
10 @ 10
10 @ 12,5 (Teh pump!!)

 

[reeves]

22.08.2008 11:15

PHASE 2
of
Maximum strength week 1 day 3 (Lower Body)

Ak Atlas

Warm up option 2 (Foam rolling, lacrosseball, mobility exercises)

A Broad Jump

5x5 + 2 tries with max efort (got 196 cm)

B Deadlift with Bar Slightly Elevated

8 @ 50
5 @ 100
4x5 @ 120
5 @ 130

C DB Reverse Lunge

8 @ 10/side
6 @ 15/side
6 @ 17,5/side
6 @ 20/side

D Paloff press

10 @ 20/side
2x10 @ 25/side

The weirdest exercise ever ever tried but supposed to build core strength, it was quite challeging (nstiest DOMS in my ripcage the following days

Good session but still to long

 

[reeves]

24.08.2008 10:50

PHASE 2
of
Maximum strength week 1 day 4 (Upper Body)

Ak Atlas

Warm up option 2 (Foam rolling, lacrosseball, mobility exercises)


A Speed Bench Press

10x3 @ 35

B1 Close-Grip Bench Press

5 @ 50
4 @ 70 (failure)
5 @ 60
5 @ 65 (my elbow keeps making these unbearable cracking sounds)

B2 T-Bar row with Neutral grip

5 @ 40
2x5 @ 50
5 @ 57,5

C1 Inverted Row (feet elevated on bench)

3x10 @ 0

(I must remenber to retract and depress the shoulder blades when I come up)

C2 Scapular Push-Up

3x15 (Not sure I'm doing these quite right)

 

[reeves]

25.08.2008 15:00

PHASE 2
of
Maximum Strength week 2 day 1 (Lower Body)

Ak Atlas

Warm up option 2 (Foam rolling, lacrosseball, mobility exercises)

A Front Squat

10 @ 20
5 @ 50
(5x1)x5 10s @ 75 (clustertraining!)

B Dumbbell Step-Up

6 @ 15
6 @ 17,5
6 @ 20 (didn't feel it in my glute!)

C1 Bar Rollout

3x10

C2 Natural Glute-Ham Raise

3x8 (I'm getting better)

D Single-Leg Squat to Box

2x11/side

 

[Hypocrisy86]

Awesome log bro, glad you made one!
i will for sure keep coming here for your updates
since im switching over to Power lifting too.
those are some solid numbers too!

 

[reeves]

27.08.2008 15:00

PHASE 2
of
Maximum strength week 2 day 2 (Upper Body)

Ak Atlas

Warm up option 2 (Foam rolling, lacrosseball, mobility exercises)

A1 Weighted Medium-Grip Pull-Up

(5x2)x 5 10 s @ 10 kg

A2 Incline BB Press

(5x1)x 3 10 s @ 70 kg
(5x1)x 2 10 s @ 75 kg (ok so this means 3 clustersets of 70 and 2 of 75)

B1 Head-Supported DB Row

6 @ 25 kg
6 @ 27,5 kg
6 @ 30 kg

B2 DB Bench Press

6 @ 25 kg
6 @ 27,5 kg
6 @ 30 kg

C1 Cable Backhand

12 @ 10 kg/side
2x12 @ 15 kg/side (This time my technique was almost perfect and I lower it under control which really feels in the backshoulders)

C2 Standing Zottman Curl

10 @ 10 kg
10 @ 12,5 kg (BODYBUILDING!)

Really nice session with Stig but the place was packed with weightlifters and BBers. It took almost 2 hours! I'll upload the videos soon.

 

[reeves]

Awesome log bro, glad you made one!
i will for sure keep coming here for your updates
since im switching over to Power lifting too.
those are some solid numbers too!

Hehe yeah solid if you're a 12 years old girlscout, but thanx anyway man.

But powerlifting freakin rules. Cant wait to train with some of Denmarks best in Aalborg powerlifting club come next week

 

[Mikew]

Training looks cool bro, welcome to the logs.

 

[reeves]

Great intro Reeves. I personally like Cresseys way of lifting. Been reading most of his articles and newletters for a long time. I'm very interested to see your workouts. Keep us updates

Cressey really knows his stuff. The reason I really respect his work is that he had a seriously fucked up shoulder as well but he fixed it up and took up powerlifting, which is what I want to do as well!

 

[reeves]

hey reeves, nice intro. looking forward to see some workout sessions in here.

It's certainly motivating to have people respond to each workout which was not the case in the danish formus, that or youd get lame comments :angrydude:


PrinceVegeta>>> Ur too kind

Mikew>>> GRACIAS compadre!

 

[reeves]

28.08.2008 17:30

Cardio

5 km interval running/brisk walking

Not too hard but it started to rain :ranter:

 

[reeves]

29.08.2008

PHASE 2
of
Maximum strength week 2 day 3 (Lower Body)

Ak Atlas

Warm up option 2 (Foam rolling, lacrosseball, mobility exercises) The Walking Spiderman started to bother my inner right knee) :greddy:

A Broad Jump

5x5 + 2 tries with max effort (got 205 cm so Im progressing rapidly)

B Deadlift with Bar Slightly Elevated

5 @ 120 kg
3x5 @ 130 kg (the last rep on the last set was haaaard, but still light :methman

C DB Reverse Lunge

2x6 @ 20 kg
6 @ 22,5 kg (push through with heel)

D Paloff press

3x10 @ 20 kg (felt in in my glutes today)

PW cardio

15 min. steady on elliptical trainer low /medium intensity. Not enough to get me outta breath anyway.

 

[reeves]

30.08.2008 15:00

PHASE 2
of
Maximum strength week 2 day 4 (Upper Body)

Ak Atlas

Warm up option 2 (Foam rolling, lacrosseball, mobility exercises)


A Speed Bench Press

10x3 @ 40 kg
2x3 @ 80 kg (Really nice arch and retracted shoulderblades)

B1 T-Bar row with Neutral grip

5 @ 45 kg
2x5 @ 60 (more weight next time)

B2 Close-Grip Bench Press

3x5 @ 65 kg (more weight next time)

C1 Inverted Row (feet elevated on bench)

3x10 @ bodyweight

C2 Scapular Push-Up

3x15 (very nice this time)

Soundtrack: The Rasmus/Hide from the sun

 

[Hypocrisy86]

congrats on the sessions man, going good here, scapular push-ups are verrry helpful there
sometimes i do em at work, before the night shift...
T-bar rows, and bench look nice, weight is going to sky-rocket one those!!!

 

[Tunen]

Some decent effort in here I must admit. now, state your name!