Reeves - Cresseys disciple

[reeves]

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!!!

Finally I found out how to do those scapular push-ups, so I can feel then in the serratus anterior, Yeah my strength is improving, and my shoulders seem to be holding up so far

thanx for the feedback, must remember to check out other peoples logs form time to time :techn9ne:

 

[reeves]

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

Coming from you that means a lot, no sarcasm. Must remember to comment on your dungeon workouts from time to time, although I see your entourage is already massive in here. :cardulikesmen:

If I state my name you'll just find me and have your way with me , I'm not willing to run that risk!

 

[Tunen]

Coming from you that means a lot, no sarcasm. Must remember to comment on your dungeon workouts from time to time, although I see your entourage is already massive in here. :cardulikesmen:

If I state my name you'll just find me and have your way with me , I'm not willing to run that risk!

Fair enough. The game is on...

 

[TJ]

Cressey is definately a smart guy and a class act. I've heard a lot about this program so it should be interesting to see your results.

Just out of curiosity, what's wrong with your shoulder?

 

[reeves]

Cressey is definately a smart guy and a class act. I've heard a lot about this program so it should be interesting to see your results.

Just out of curiosity, what's wrong with your shoulder?

Its my right shoulder and basically its a closing of the gap between the upper arm bone (humerus) and the acromion and impingement of the rotator cuff.

Now what causes this is the the big question. Most likely its a combination of poor upper back posture, protracted shoulder stemming from poor serratus anterior activation (I have a really hard time activating my lower right serratus anterior and it show clearly in poor muscle size when a do a ab and thighs shot compared to the left) and back shoulder development.

Yeah the great thing about Cresseys program is also that it focuses on correcting these issues.

 

[El Freako]

Awesome sessions there mate!

 

[reeves]

I skimped on mondays session as I was feeling sick and stressed out.

I did go to Aalborg powerfifting club which was empty and did some light frontsquat 3x10 @ 50 kg some warmup and DB step ups

Hate missing a session though. Wednesday session wasn't much better. Here it goes:

03.09.2008 AK JYDEN

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

Warm up option 2 ( mobility exercises, foam roller at home)

A1 Weighted Medium-Grip Pull-Up

5 @ 10 kg DB
5x5 @ 15 kg DB ( I couldn't do the clusters as I had no belt)

A2 Incline BB Press

10 @ 50 kg
(5x1)x 6 10 s @ 70 kg (I cant believe how weak I've become in only one week, this sucks)


B1 Head-Supported DB Row

8 @ 27,5 kg
8 @ 27,5 kg
8 @ 27,5 kg (Heavy)

B2 DB Bench Press

8 @ 25 kg
8 @ 27,5 kg
8 @ 27,5 kg

C1 Cable Backhand

2x12 @ 10 kg/side
12 @ 15 kg/side (This felt bad today in the right arm as I felt it more in my traps than in my backshoulder)

C2 Standing Zottman Curl

2x10 @ 10 kg
8 @ 12,5 kg

I think my bad effort comes from being stressed and the new training environment. I liked AaSK best, so I'm gonna go with that. They have a lot of powerlifting equipment there too although it's a little expensive and far away and the opening hours suck.

Tomorrow I'm gonna train early on and hope to do better there, not to come off track again.

At AK Jyden I got a look at some weightlifting shoes (Adidas Ironworks) for my front and OL squats. They we're "only" 850 kr. I just feel these lifts improve when I use them. Actually I also bought some Converse All Stars for deadlifting and box squatting.

 

[Hypocrisy86]

For missing a session, and being sick, thats some good determination.
good job man

 

[reeves]

05.09.2008 10:00 Aalborg Powerlifting

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

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

A Broad Jump

5x5 (I was supposed to do six )

B Deadlift with Bar Slightly Elevated

5x5 @ 120 kg (Since I have been losing strength I just decided to go easy and work on the technique, chest up!)

C DB Reverse Lunge

6 @ 15 kg
3x6 @ 20 kg

D Paloff press

3x10 @ 20 kg (good one!)

I turned up to a completely empty gym and trained in silence untill a member came and showed me how to turn on the light and the music, while looking at me in a strange manner. Deadlifting in the dark is weird too!

I'm pretty sure this is the right place for me now, the have really nice old school equipment and a nice collegial laid back atmosphere, plus they're all powerlifters who compete or have competed. These SOBS are strong. Looking forward to seing the renowned danish powerlifter Per Kyneb squat. All these guys make Tunen look like a Bjafre child.
Looking forward to tomorrow.

 

[reeves]

06.09.2008 11:30 AaSK

PHASE 2
of
Maximum strength week 3 day 4 (Upper Body

Warm up option 2 (mobility exercises) foam rolling, lacrosse ball at home


A Speed Bench Press

12 @ 20 kg
10x3 @ 45 kg

B1 T-Bar row

2x5 @ 60 kg
3x5 @ 55 kg

B2 Close-Grip Bench Press

5x5 @ 60 kg (cant belive I was much weaker than last week, sucks big time!)

C1 Inverted Row (feet elevated on bench)

3x10 @ bodyweight

C2 Scapular Push-Up

3x15

Really need that back off week now! hope to come back stronger

 

[reeves]

08.09.2008 15:00 AaSK

PHASE 2
of
Maximum Strength week 4 day 1 (Lower Body)

Warm up option 2 (mobility exercises) Foam roller, lacrosseball at home

A Front Squat

12 @ 20 kg
8 @ 50 kg
4 @ 70 kg
2x4 @ 75 kg
2x4 @ 70 kg (the 75 kg was just too heavy) One of my major problems is that it starts to hurt in the front of my hip.

B Dumbbell Step-Up

2x8 @ 15 kg
8 @ 17,5 kg
8 @ 20 kg (didn't feel it in my glute to well today either)

C1 Bar Rollout

3x10 (don't go too low on this one)

C2 Natural Glute-Ham Raise

3x8 (Yesir)

D Single-Leg Squat to Box

10/side on high box
10/side on lower box (definetely felt it in the glutes)

Today the place was packed and everybody was squatting some heavy ass weight. I chose to do the high week session I missed last week, backoff for the rest of the seessions this week.

 

[Hypocrisy86]

good work man, it sucks when the gym gets packed def..
sessions are going well, keep it up man.

 

[reeves]

To be honest I can't even remember what I did last week, this was probably due to extreme drunkenness as I tutored the new students thursday and friday.

Friday was spent in bed and saturday I got up to do the final day in phase 2 of the program.

13.09.2008 11.30 Aask

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

Warm up option 2 (mobility exercises) foam rolling, lacrosse ball at home


A Speed Bench Press

15 @ 20 kg
6x3 @ 50 kg
3x1 @ 85 kg (so apparently this is my max I couldn't fucking believe this. I means I am now 3 kg heavier than 8 weeks ago but my benchpress strenght has dropped, I contribute this solely to my drunkenness the day before) Also my shoulder hurt like hell today

B1 T-Bar row

2x5 @ 50 kg
2x5 @ 60 kg

B2 Close-Grip Bench Press

3x5 @ 60 kg

C1 Inverted Row (feet elevated on bench)

3x10 @ bodyweight

C2 Scapular Push-Up

3x15

I was so discouraged by my bench failure that I am going to quit training all together!

Ok I might just continue anyway but imagine benching next to a 65 year old powerlifting with a 1RM which is almost the double of mine. I must get up on the horsie again as we say in danish.

I will be back next week!!

 

[Big_Guns_Lance]

Not checked this log before, my bad... It's great! Nice intro as well

Awesome sessions you've been having

 

[philosopher]

Alcohol = uber catabolic but everybody need to get a break once in a while. I see your still going strong, keep up the good work

 

[Hypocrisy86]

Good work there man!
yea don't drink too much, but like Philo said.
always good to have a break here and there.

 

[reeves]

Big_Guns_Lance >>>

philosopher >>> I strayed for a week or two but I'm back no more

Hypocrisy86 >>> I needed a break!

 

[reeves]

15.09.2008 17:30 AaSK

Phase 3 of Maximum Strength week 1 day 1

Mobility exercises foam rolling, tennis ball at home

A1 Snatch-Grip Deadlift

3x3 @ 70 kg
2x1 @ 50 kg (this was with a very wide grip as advised by huuge powerlifter Here I concentrated on lifting my hips and shoulders at the same time, Mr Huge Powerlifter gave me praise :greddy:

A2 Seated 90/90 Stretch

B2 Speed Deadlift

6x2 @ 80 kg (shoulders back goddammit)

C Walking DB Lunge

2x7 @ 15 kg
7 @ 17,5 kg
10 @ 15 kg

D1 Dragon Flag

3x12

D2 DB Suitcase Deadlift

2x10 @ 10kg/side
10 @ 12,5/sek

 

[Tunen]

You can do 12 dragon flags?

 

[reeves]

You can do 12 dragon flags?

Yeah they were easy because I did the Cressey sissy version :greddy: (hard to explain) but next week I will do the "Rocky" version. I doubt I will be able to get 3 sets of 12 reps however...