Reeves - Cresseys disciple

[Tunen]

ah. that figures. good luck with the real thing

 

[tim290280]

Good work there Reeves!

I'm a fan of Cressey's work and he helped with my knee rehab a bit too. Nice guy.

 

[reeves]

Good work there Reeves!

I'm a fan of Cressey's work and he helped with my knee rehab a bit too. Nice guy.

Did you train with Eric Cressey or just follwed his advice?
He truly does rule!

 

[reeves]

17.09.2008 09:00 AaSK

Phase 3 of Maximum Strength week 1 day 2

Mobility exercises foam rolling, tennis ball at home

A BB Floor Presses

10 @ 20 kg
8 @ 50 kg
3 @ 70 kg
3 @ 75 kg
3 @ 80 kg
2x5 @ 75 kg (pinched in the shoulder of course but it went surprisingly well)

B1 Band-Resisted Push-Up

7 with 1/2 inch band
2x7 with 1 inch band
10 x with 1 inch band

B2 Supinated-Grip Seated Cable Row

7 @ 40 kg
7 @ 60 kg
7 @ 70 kg
10 @ 70 kg (easy peasy)

C1 Face Pull w/ External Rotation

10 @ 30 kg
2x10 @ 35 kg

C2 Behind-the-Neck Band Pull-Apart

3x10 (feel at the base of the shoulderblade with tucked chin)

Nice session which took about an hour. I have a giant zit on my back which will make squatting difficult this friday :methman: Just thought I'd share that with everyone...

 

[tim290280]

Did you train with Eric Cressey or just follwed his advice?
He truly does rule!

I'm in Australia so no. We corresponded over email and on the T-Nation forum. He doesn't do as much email anymore (bit too busy) but then again he has books, newsletters, DVD's and a blog now.

 

[reeves]

Should just add that my right lower serratus is DOMS striken today which is awesome since I'm constantly trying to active these muscles in order to correct the posture issue and fight impingement syndrome.

I blame the Band resisted push ups yesterday and maybe also the BB floor presses.. or not.

 

[El Freako]

Dragon Flags, awesome now I know what they're called. A bloke at my old gym taught me them. I used to be able to do 5 or 6 but I doubt I could get out anymore than 4 these days.

Awesome session by the way. Pop the zit!

 

[philosopher]

I see you are in phase three atm. Whats the difference between phase 1,2 and 3?

 

[reeves]

I see you are in phase three atm. Whats the difference between phase 1,2 and 3?

Phase 1 (foundation) is like an introduction to maximun strength training a transition between higher volume lower intensity bodybuilding training

Phase 2 (build) is where loas increase and set length comes down hence clustertraining.

Phase 3 (growth) where muscle size will come along because of added volume in sets and exercises

Phase 4 (peak) emphasis is on single-rep sets with loads greater 90 % of 1 RM rep.

It's greeeeat!

 

[reeves]

Pop the zit!

It's gone

 

[philosopher]

Does he uses the same exercsie for all 4 phases?

 

[reeves]

Does he uses the same exercsie for all 4 phases?

No not at all, The entire program consists of over 70 exercises, granted some are similar but all have a specific purpose. It almost only compound movements and then some isolation for common weak bodyparts like the rotator cuff.

I recommend you buy the book

 

[reeves]

19.09.2008 18:45 Aask

Phase 3 of Maximum Strength week 1 day 3

Mobility exercises foam rolling, tennis ball at home

A Low Box Back Squat

10x2 @ 60 kg (something like that)
3x3 @ 80 kg (I was supposed to do Speed Free Squat but fuck that I need to master the box first)

B1 Rack Pulls from Kneecaps

10 @ 50
3x5 @ 130
2x7 @ 130 (not too hard)

B2 Wall Ankle Mobilization

no time!

C DB Reverse Lunge: Front Foot Elevated

5 @ 10 kg
2x5 @ 15 kg

Shitty shitty session but mostly because of lack of time, the place closes at 8. I did the remaining exercises the day after.

 

[reeves]

20.09.2008 11:30 AaSK

Phase 3 of Maximum Strength week 1 day 4

Mobility exercises foam rolling, tennis ball at home

A Speed Pin Press

11x3 @ 45 kg (felt good)

B1 Close,Neutral-Grip Seated Cable Row

5 @ 65 kg
5 @ 70 kg
5 @ 80 kg
2x7 @ 80 kg

B2 DB Push Press

5 @ 17,5 kg
2x5 @ 20 kg
7 @ 20 kg (harder for the right shoulder and a bit painfull :ranter

C1 Straight-Arm Pulldown

12 @ 30 kg
2x12 @ 40 kg (felt it more in the tris)

C2 Lying DB Extension

2x10 @ 10 kg (felt painfull in my right arm)

D1 Cable Wood Chop: Chest Hight

2x10 @ 30 kg
10 @ 40 kg

D2 Bulgarian Split-Squat Isometric Hold

3x30s/side (this is painfull but beneficial) Gonna work on this at home as well)


My right shoulder and my elbow are really taking a beating, if this continues I might have to take a week of or modify my exercises. Maybe I should try some deep tissue massage at my physical therapist in stead of those shitty exercises he always trows at me. I talked to this powerlifter who basically had the same problem and one and a half months work cured him completely before the world championsships! :wutyousay:

 

[philosopher]

No not at all, The entire program consists of over 70 exercises, granted some are similar but all have a specific purpose. It almost only compound movements and then some isolation for common weak bodyparts like the rotator cuff.

I recommend you buy the book

I sure will, thanks for the info

 

[reeves]

22.09.2008 AaSK

I didn't write down what I did this day so fuck it but basically I did some Snatch grip deadlift and focused on technique and the same goes for Speed deadlift.

What I should mention i that the dragon flag went very well with 3 sets of 8 repition. These were the real thing and oh yeah I felt it the next day.

 

[reeves]

24.09.2008 10:30

Phase 3 of Maximum Strength week 2 day 2

Mobility exercises foam rolling, tennis ball at home

A BB Floor Presses

10 @ 20 kg
10 @ 50 kg
2 @ 80 kg
2 @ 80 kg
2 @ 85 kg
2 @ 85 kg


B1 Band-Resisted Push-Up

7
7
7
10 (all with medium thick band)

B2 Supinated-Grip Seated Cable Row

7 @ 70 kg
7 @ 75 kg
7 @ 75 kg
10 @ 70 kg (damn it I'm strong in these)

C1 Face Pull w/ External Rotation

10 @ 35 kg
10 @ 35 kg
10 @ 35 kg

C2 Behind the Neck Band Pull-aparts

12
12
12

 

[reeves]

27.09.2008 AaSK 12.00

Phase 3 of Maximum Strength week 2 day 3

Mobility exercises foam rolling, tennis ball at home

A Low Box Back Squat

2 @ 60 kg
2 @ 60 kg
2 @ 60 kg
2 @ 60 kg
2 @ 60 kg
2 @ 50 kg
2 @ 50 kg
2 @ 80 kg
2 @ 80 kg (why oh why does my hip keep acting up, I had some good advice from Quadzilla powerlifter OMG )

B1 Rack Pulls from Kneecaps

5 @ 130 kg
5 @ 130 kg
5 @ 130 kg
8 @ 120 kg (good)

B2 Wall Ankle Mobilization

I forgot!

C DB Reverse Lunge: Front Foot Elevated

5 @ 15 kg
5 @ 20 kg
5 @ 20 kg (this was almost too much,BTW I paused a lonf time in the bottom trying to feel my hammies and glutes)
7 @ 17,5 kg

D1 Cable Wood Chop: Chest Height

10 @ 20 kg
10 @ 20 kg (not sure I'm doing this correct at all)

D2 Bulgarian Split Squat Isometric Hold

30s/side
30s/side (this I felt allright )

I predict heavy DOMS in the glutes tomorrow. I hope my shoulder won't bug me too much

 

[reeves]

28.09.2008 13.15 AaSK

Phase 3 of Maximum Strength week 2 day 4

Mobility exercises foam rolling, tennis ball at home

A Speed Pin Press

3 @ 45 kg (actually I was supposed to do 50 kg)
3 @ 45 kg
3 @ 45 kg
3 @ 45 kg
3 @ 45 kg
3 @ 45 kg
3 @ 45 kg
3 @ 45 kg
2 @ 70 kg
2 @ 70 kg

B1 Close,Neutral-Grip Seated Cable Row

5 @ 80 kg
5 @ 80 kg
5 @ 80 kg
7 @ 80 kg (strong here)

B2 DB Push Press

5 @ 20 kg
5 @ 20 kg
5 @ 20 kg
7 @ 15 kg (both arms simultaneously)

C1 Straight-Arm Pulldown

12 @ 40 kg
12 @ 40 kg
12 @ 40 kg

C2 Lying DB Extension

10 @ 10 kg
10 @ 10 kg (still dealing with this pain)

Now I also have a slight infection in my left rotator cuff and my right elbow and wrist really are acting up. This is not good so I'll call my physical therapist tomorrow. Also it seems I have a numb sensation in my right little finger. Not that I want to complain but I start to feel like a real sissy with these injuries which I thought I had overcome.

 

[philosopher]

Sorry to hear about your injury's. Hopefully you recover quick. It always sucks when you are motivated but get hold back because of the injury's.