JDJ's Maximum Strength & Mobility Journal

[jdjprimer19]

INTRODUCTION: After becoming certified as a PFT, my views on training drastically changed. I used to desire the aesthetic look of bodybuilders & soley trained for hypertrophy. I did so at the expense of losing precious mobility & function. Now I prefer to train the body as a functional unit.

Here is a direct quote from the National Exercise & Sports Training Association:
"Functional training does not deny the benefits of traditional bodybuilding. Functional training does not deny the benefits of most theories of training. Training should be goal and individual specific. Many training programs sacrifice functionality and skip efforts to improve function to meet aesthetic goals. Whether the goal is aesthetics or performance, functionality will improve both. Traditional bodybuilding alone is simply not sufficient to enhance function and improve performance."

ROUTINE: I will be performing Eric Cressey's 16 week Maximum Strength program which is divided into 4 phases.

Phase 1: Foundation
Phase 2: Build
Phase 3: Growth
Phase 4: Peak

There are two Upper Body workouts each week along with two Lower Body workouts. Off days consist of Dynamic effort/unilateral movements, etc.



FLEXIBILITY: All mobility warm-ups will be listed along with static stretches I have chosen post-workout to help with some of my own imbalances. I can't stress enough how important flexibility is while training.

DIET: I have been working with Layne Norton for over six months. Here are my current macro's:
P 240
C 550
F 90

I will update as these change

STATS: 6'2, 191 lbs

GOALS: My goal is to be a solid 200lbs by fall, in addition to improving all five testing day lifts by 30 lbs or more.

1) Broad Jump- 91.5 inches
2) 3 RM Chin-Up- BW + 90 lbs
3) 1 RM Deadlift- 370 lbs
4) 1 RM Barbell Bench Press - 260 lbs
5) 1 RM Box Squat- 315 lbs

My previous bench has been higher, but these are my current maxes. My DL was not tested due to fatigue & the potential of injury. I am reporting my DL max from previous 1RM.

At the end of the 16 weeks, I will perform these lifts again & compare results.


The program begins TOMORROW!


"The body is a unit, though it is made up of many parts; and though all its parts are many, they form one body. So it is with Christ." 1 Corinthians 12:12-13"

[jdjprimer19]

MONDAY, WEEK 1


PHASE 1: FOUNDATION, HIGH INTENSITY

Mobility: Warm-up skipped due to time constraints*

Workout:
A. Box Squats (17 in Flat Bench*) 5x4, 275 lbs
B. Speed Deadlifts 50% 1RM, 8x2, 185 lbs
C. Dumbbell Lunges 4x8, 40 lbs
D1. Reverse Crunch 3x12
D2. Prone Bridge 3x30s

Mood: Day #1. Felt great, form was good, great glute/ham involvement.

*Worked 7A-9:30PM. My lifting partner had time restrictions & I needed sleep, so warm-up was skipped. Won't happen on a regular basis.

*I am 6'2, so a 17 inch box is not extremely high for me, though ideally I'd like to work from a 12-15 inch box. Unfortunately, our gym does not have any boxes or step-up platforms.

Macro's: I update Layne tomorrow with my weight. Macro's were on target today.

[jdjprimer19]

TUESDAY, WEEK 1

PHASE 1: FOUNDATION

Dynamic Workout, 30% 1 RM

A. Hip Dominant Movement-Supine Hip Extensions 3x15
B. Single Leg Movement-Split Good Morning 2x10*
C. Horizontal Push- One Arm Dumbbell Bench Press 3x15, 30 lbs
D. Horizontal Pull- Inverted Rows 3x15, BW
E. Hip Abduction Movement- X-band walks 3x15 each leg

Mood: Excellent weather, short workout, great mood 5/5.

*Though this exercise looks easy, having the front ankle dorsiflexed and the hamstring straight reduces ROM when attempting to lean forward. My balance was significantly off too.

Macro's: As of right now, no changes.

[jdjprimer19]

WEDNESDAY, WEEK 1

PHASE 1: FOUNDATION, HIGH INTENSITY

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Upper Body Workout:
A. Bench Press 1x4, 215lbs, 4x4, 220lbs
B1. Neutral-Grip Low-Incline DB Press 3x10, 55lbs each hand*
B2. Seated Cable Row:Medium Pronated Grip 4x10, 150lbs
C1. Prone Trap Raise 3x12, 7.5lbs
C2. Side-Lying External Raises 1x12, 12.5lbs, 2x12, 10lbs
D. Side Bridge 3x30s/side*

Mood:Nice, long workout. Felt strong. 5/5.

*Neutral Grip Presses exhausted my anterior delts very quickly. Since it followed my Barbell Bench Press, my strength was decreased significantly. On week 3, when the intensity is amped I will try for 60-65 lbs depending on my strength that given day.

*This was a tougher finisher than I thought. Holding the body in a neutral line head to toe after performing all other exercises completely exhausted me. This was an excellent end to a good workout.

Macro's: Awaiting changes. Still 240 P, 550 C, 90 F

Static Stretching PWO: This was performed a few hours later, but nevertheless completed.

Seated 90/90 stretch 30s/side, Lying Side Quad Stretch 30s/side, Piriformis/Glute Supine Stretch 30s/side, Gastrocnemius & Soleus Wall Stretch 30s/side, Hip Flexor Stretch 30s/side, Standing Doorway Pec Stretch 30s/side


Will post video's later with examples of mobility stretches

[jdjprimer19]

THURSDAY, WEEK 1

PHASE 1: FOUNDATION, HIGH WORKLOAD

Dynamic Workout, 30% 1 RM

A. Hip Dominant Movement-Dumbbell Suitcase DL 3x15, 30lbs
B. Single Leg Movement- One Legged Dumbbell Romanian DL's 3x12, 30lbs
C. Horizontal Push- BW Push-ups 3x15
D. Horizontal Pull- Inverted Scapular Rows 3x15
E. Hip Abduction Movement- X-band walks 3x10 each leg

Mood: I need to work on form for unilateral movements. Otherwise, a quick workout at the end of a busy day. 4/5


Macro's: 240g P, 565g C,90g F

(Layne increased C by 15g)

[jdjprimer19]

FRIDAY, WEEK 1

PHASE 1: FOUNDATION, HIGH WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Lower Body Workout:
A. Front Squats 4x6, 185lbs *
B. Rack Pulls (From Knee) 4x6, 315 lbs
C. DB Bulgarian Split Squats 3x6/side, 45lbs
D1. Pull-Throughs 3x10, 110 lbs
D2. Reverse Crunch 3x12


Mood:* I was livid with Front Squats. To make the exercise more useful, I want to master using the clean grip for future use of OL's. My tricep & wrist flexibility lacks, plus it has been a long time since performing Front Squats, so the positioning of the barbell was awkard. My elbows dropped down once I was in the bottom portion of the lift which is a definite NO. I will work on DE days to improve form. My mood today was a 2/5 since Front Squats aggravated the hell out of me. This made the rest of my workout feel sub-par.

Macro's: See yesterday's workout for updates. Macro's on par today.

[jdjprimer19]

SATURDAY, WEEK 1

PHASE 1: FOUNDATION, HIGH WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Upper Body Workout:
A1. One Arm D-bell Push Press 4x6/side, *3x6 L side 75lbs, 1x4 L side 75lbs
1x6 R side 75lbs, 2x5 R side 75 lbs, 1x3 R side 75 lbs
A2. Close-Grip Chin-up 4x6, 2x6 BW+45, 2x6 BW+70
B1. Push-up 3x10, Medium Resistance Band
B2. One Arm Dumbbell Row 3x8, 75lbs
C1. Kneeling Cable External Rotation (Single Arm) 3x12, 20 lbs
C2. Side Bridge 3x30s/side

Mood:*I let my ego get the best of me & started at too high of a weight for One Arm Push Presses. At first it seemed easy, but once I reached the 2nd set I realized that I was in over my head. I stubbornly pushed on & took it to failure. My form was sub-par, because I was pushing off my toes & not able to achieve great drive from my legs. Next week, I will adjust the weight accordingly.

Also, my lats need some serious stretching. They are hindering my overhead pressing because they are overactive & tight. I will incorporate some static stretching for the lats in my PWO cooldown.

Macro's: Went to a late evening wedding, so Macro's were not reached today.

[jdjprimer19]

EDIT: I wanted to make a correction. Each week should state low,medium, or high workload, not intensity. I just wanted to clarify since it is too late to make edits on some of last week's posts.

[jdjprimer19]

MONDAY, WEEK 2


PHASE 1: FOUNDATION, MEDIUM WORKLOAD

Mobility: Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Workout:
A. Box Squats (17 in Flat Bench*) 4x4, 285 lbs
B. Speed Deadlifts 55% 1RM, 8x2, 195 lbs
C. Dumbbell Lunges 3x8, 40 lbs
D1. Reverse Crunch 3x12
D2. Prone Bridge 3x30s

Mood: Day #1. I left my lifting shoes at home, so I squatted barefoot today. I felt excellent on box squats. Now, of course this gym did not have any step-up platforms or boxes either, so the 17 inch flat bench sufficed. I would like to perform the lift from a 12-15 inch platform, but at my height, 17 inches should not put me at much of a disadvantage.

Macro's: Macro's have been on target so far today.

Static Stretching PWO: Seated 90/90 stretch 30s/side, Lying Side Quad Stretch 30s/side, Piriformis/Glute Supine Stretch 30s/side, Gastrocnemius & Soleus Wall Stretch 30s/side, Hip Flexor Stretch 30s/side, Standing Doorway Pec Stretch 30s/side, Static Lat Stretch 30s/side

[jdjprimer19]

TUESDAY, WEEK 2

PHASE 1: FOUNDATION

Dynamic Workout, 30% 1 RM

A. Hip Dominant Movement-Supine Hip Extensions 3x15
B. Single Leg Movement-One Legged Barbell Romanian DL's 3x15, 65 lbs
C. Horizontal Push- Decline Push-ups 3x15
D. Horizontal Pull- Face Pulls 3x15, 60lbs
E. Hip Abduction Movement- OMIT

Mood: Short workout, some pain in lower back/sacral area 4/5.

Macro's: 240g P, 565g C, 90g F.

Static Stretching PWO: Seated 90/90 stretch 30s/side, Lying Side Quad Stretch 30s/side, Piriformis/Glute Supine Stretch 30s/side, Gastrocnemius & Soleus Wall Stretch 30s/side, Hip Flexor Stretch 30s/side, Standing Doorway Pec Stretch 30s/side, Static Lat Stretch 30s/side

[jdjprimer19]

WEDNESDAY, WEEK 2

PHASE 1: FOUNDATION, MEDIUM WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Adductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Upper Body Workout:
A. Bench Press 4x4, 230lbs
B1. Neutral-Grip Low-Incline DB Press 3x9, 65 lbs each hand (Angle 45 degrees)
B2. Seated Cable Row:Medium Pronated Grip 1x9, 200 lbs, 3x9, 180lbs *
C1. Prone Trap Raise 3x12, 10lbs
C2. Side-Lying External Raises 3x12, 12.5 lbs
D. Side Bridge 3x30s/side

Mood:Some lower back pain persisted, but otherwise felt great during the workout. 5/5.

*I was at a different facility which is the reason for the large weight increase on cable rows. The resistance varies on different pulley systems. This just happened to be much easier.

Macro's: Pending change. Macro's currently 240g P, 565g C, 90g F. I have gone over my fat macro's the past few days despite hitting the same caloric intake. I need to improve on this. A few days prior, I came up short on my totals. I highly doubt Layne will change the intake until he sees no weight increase when I am hitting my calories accurately.

Static Stretching PWO:

Seated 90/90 stretch 30s/side, Lying Side Quad Stretch 30s/side, Piriformis/Glute Supine Stretch 30s/side, Gastrocnemius & Soleus Wall Stretch 30s/side, Hip Flexor Stretch 30s/side, Standing Doorway Pec Stretch 30s/side, Lying Hamstring stretch 30s/side

[jdjprimer19]

THURSDAY, WEEK 2

PHASE 1: FOUNDATION

Dynamic/Energy Workout, 30% 1 RM

A. Hip Dominant Movement-Supine Hip Extension 3x15
B. Single Leg Movement- Crouching Single Leg Squat 3x12 each side (Need to improve unilateral form. Too much overpronation
C. Horizontal Push- Decline Incline Push-up 3x15
D. Horizontal Pull- Resistance Band Rows 3x15
E. Hip Abduction Movement- X-band walks 3x15 each side

Mood: Performed at home today. A decent recovery workout 3.5/5

Macro's: 240g P,565g C,90g F

[jdjprimer19]

FRIDAY, WEEK 2

PHASE 1: FOUNDATION, MEDIUM WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Lower Body Workout:
A. Front Squats 4x6, 190lbs *
B. Rack Pulls (From Knee) 1x6, 350 lbs 1x5, 350lbs, 1x3 350lbs, 1x6 350 lbs (mixed grip last set) *
C. DB Bulgarian Split Squats 3x6/side, 50lbs
D1. Pull-Throughs 3x10, 120 lbs
D2. Reverse Crunch 3x12


Mood:*I was more pleased with Front Squats today. I had little shoulder pain, but still need to work on keeping elbows up in bottom position. It will improve with time.

*Rack pulls felt suprisingly easy. I started to lose my grip by the second & third sets. I then decided to switch to a mixed grip for the last set, & repped out six reps with ease. I am going to buy some chalk & attempt 375-400lbs next week.

Macro's: Despite the fact that I am in the middle of a 6 day 12 hour shift stretch, my energy is still up & I have been hitting my macro's accurately.

[jdjprimer19]

SATURDAY, WEEK 2

PHASE 1: FOUNDATION, MEDIUM WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Upper Body Workout:
A1. One Arm D-bell Push Press 4x6/side, 75lbs (Able to improve form on explosiveness & complete reps. Still need to work on hollowing & bracing core)
A2. Close-Grip Chin-up 3x6, BW+70lbs
B1. Push-up 3x12, Medium Resistance Band
B2. One Arm Dumbbell Row 3x7, 80lbs each arm
C1. Kneeling Cable External Rotation (Single Arm) 3x12, 20 lbs each arm
C2. Side Bridge 3x30s/side

Mood: I was more explosive on One Arm D-bell Push Presses this week. I still need to make sure my core stays braced during unilateral exercises. 4/5

Macro's: 240g P, 565g C, 90g F

[jdjprimer19]

MONDAY, WEEK 3


PHASE 1: FOUNDATION, VERY HIGH WORKLOAD

Mobility: Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Workout:
A. Box Squats (17 in Flat Bench) 8x3, 285 lbs*
B. Speed Deadlifts 60% 1RM, 10x2, 205 lbs
C. Dumbbell Lunges 4x8, 45 lbs
D1. Reverse Crunch 3x12
D2. Prone Bridge 3x30s

Mood: I felt good despite the fact that my sleep has been sub-par due to work. On the last set of Box Squats, I used a weight belt for safety to stabilize my core. On all other sets, I used my natural weightbelt

Macro's: Hit macro's head on. 240g P, 565g C, 90g F

Static Stretching PWO: NONE. Came home & went straight to bed. Two 12's left to go!

[jdjprimer19]

TUESDAY, WEEK 3

PHASE 1: FOUNDATION

Dynamic Workout, 30% 1 RM

OMITTED

(My body needed a break from all exercise today. I have one 12 hour shift left, then I can relax & enjoy 8 off.)

[jdjprimer19]

WEDNESDAY, WEEK 3

PHASE 1: FOUNDATION, VERY HIGH WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Adductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Upper Body Workout:
A. Bench Press 8x3, 235lbs
B1. Neutral-Grip Low-Incline DB Press 2x10, 65lbs each hand, 1x9, 65 lbs each hand (Angle 45 degrees)
B2. Seated Cable Row:Medium Pronated Grip 4x10, 150lbs
C1. Prone Trap Raise 3x12, 10lbs
C2. Side-Lying External Raises 3x12, 12.5 lbs
D. Side Bridge 3x30s/side

Mood:Despite a volume increase on Barbell Bench Press, I was still able to improve by 5lbs over last week. This made the next exercise more difficult because my delts were exhausted. 4/5

Macro's: Pending change. Macro's currently 240g P, 565g C, 90g F.

Static Stretching PWO:

Seated 90/90 stretch 30s/side, Lying Side Quad Stretch 30s/side, Piriformis/Glute Supine Stretch 30s/side, Gastrocnemius & Soleus Wall Stretch 30s/side, Hip Flexor Stretch 30s/side, Standing Doorway Pec Stretch 30s/side, Lying Hamstring stretch 30s/side

[jdjprimer19]

THURSDAY, WEEK 3

PHASE 1: FOUNDATION

Dynamic/Energy Workout, 30% 1 RM

A. Hip Dominant Movement-Supine Hip Extension 3x15
B. Single Leg Movement- Crouching Single Leg Squat 3x12 each side
C. Horizontal Push- Decline Incline Push-up 3x15
D. Horizontal Pull- Resistance Band Face Pulls 3x15
E. Hip Abduction Movement- X-band walks 3x15 each side

Mood: Felt good today after hitting my PR in weight 194lbs. I will upload a video later of today's in home workout. 5/5


Macro's: 240g P,565g C,90g F (PENDING) Awaiting Layne's response.[/QUOTE]

[jdjprimer19]

FRIDAY, WEEK 3

PHASE 3: FOUNDATION, VERY HIGH WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Lower Body Workout:
A. Front Squats 6x6, Completed 3x6, 195 lbs Cross Grip*
B. Rack Pulls (From Knee) 2x6, 335 lbs 2x6, 365lbs (mixed grip last two sets) *
C. DB Bulgarian Split Squats 3x10/side, 65lbs each hand
D1. Pull-Throughs 3x10, 65lbs *
D2. Reverse Crunch 3x12


Mood:*I decided to use a cross grip for Front Squats this week & it was the most horrible mistake I could make. On set number 3, I felt a horrible pain shoot through my mid-back which terminated the rest of my sets. I was extremely pissed that I hurt my back on the first exercise.

*I stubbornly continued & went lighter on the first two sets of Rack Pulls. It was not exacerbating the back pain, so I decided to finish the last two with a heavier set of 365lbs & performed them just fine.

*The Pull-Throughs were performed at my sig other's gym in Beaver, PA so the weight was different.

Overall 1/5

Macro's: 240g P, 565g C, 90g F

[jdjprimer19]

SATURDAY, WEEK 3

PHASE 1: FOUNDATION, VERY HIGH WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Upper Body Workout:
A1. One Arm D-bell Push Press 6x6/side, 60lbs each side*
A2. Close-Grip Chin-up 4x6, BW+75lbs*
B1. Push-up 4x10, No Theraband
B2. One Arm Dumbbell Row 4x8, 85lbs each arm
C1. Kneeling Cable External Rotation (Single Arm) 3x12, 20 lbs each arm
C2. Side Bridge 3x30s/side

Mood: *I used lighter weight on Push Presses to ensure better form, so that my back from the previous day's strain could heal.

*Suprisingly, this did not cause any pain. I could have brought my chest higher to the bar to achieve full shoulder extension.

3/5

Macro's: 240g P, 565g C, 90g F

[jdjprimer19]

MONDAY, WEEK 4

PHASE 1: FOUNDATION, LOW WORKLOAD

Mobility: Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Lower Body Workout:
A. Box Squats (17 in Flat Bench) 1x3, 305 lbs 2x3, 315 lbs*
B. Speed Deadlifts 65% 1RM, 3x2, 220 lbs
C. Dumbbell Lunges 2x8, side (easy) 30 lbs each hand
D1. Reverse Crunch 3x12
D2. Prone Bridge 3x30s

Mood: I felt really good today. I was impressed with my Box Squats & performed my previous 1RM for two sets. I have to keep in mind that it is a 17 inch flat bench vs. a lower platform though.

Macro's: 240g P, 565g C, 90g F (Left for vacation & did not quite hit the macro's as I should have)

[jdjprimer19]

TUESDAY, WEEK 4

PHASE 1: FOUNDATION

Dynamic Workout, 30% 1 RM

OMITTED

(Sleep has been sub-optimal & I was on vacation. Took the day off.)

[jdjprimer19]

WEDNESDAY, WEEK 4

PHASE 1: FOUNDATION, LOW WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Adductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Upper Body Workout:
A. Bench Press 2x3, 245 lbs 1x3, 250 lbs
B1. Neutral-Grip Low-Incline DB Press 2x10, 70lbs each hand
B2. Seated Cable Row:Medium Pronated Grip 3x10, 180 lbs *
C1. Prone Trap Raise 3x12, 10lbs
C2. Side-Lying External Raises 3x12, 15 lbs
D. Side Bridge 3x30s/side

Mood:*I was at Formula Fitness in Lancaster, PA. Different pulley system.

*Overall, I had a great workout & I felt good too. My back now feels 100 percent again.

4/5

Macro's: Macro's currently 240g P, 565g C, 90g F. (Still off on macro's because of vacation & limited access to count cals)

[jdjprimer19]

THURSDAY, WEEK 4

PHASE 1: FOUNDATION

Dynamic/Energy Workout, 30% 1 RM

A. Hip Dominant Movement-Supine Hip Extension 1x15
B. Single Leg Movement- Crouching Single Leg Squat 1x12 each side
C. Horizontal Push- Decline Incline Push-up 1x15
D. Horizontal Pull- Resistance Band Face Pulls 1x15
E. Hip Abduction Movement- X-band walks 1x15 each side

Mood: I felt lethargic, so I just performed one giant set of this workout in my apartment.

Macro's: 240g P,565g C,90g F

[jdjprimer19]

FRIDAY, WEEK 4

PHASE 3: FOUNDATION, LOW WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Lower Body Workout:
A. Front Squats 6x6, Completed 3x6, 205lbs *
B. Rack Pulls (From Knee) 1x6, 375lbs 1x3, 405lbs *
C. DB Bulgarian Split Squats 2x6/side, 70lbs each hand
D1. Pull-Throughs 2x10, 120 lbs
D2. Reverse Crunch 3x12


Mood:*I felt decent, though I need to keep my elbows parallel to the floor & not let them drop once I hit the bottom portion of the movement.

*I was pretty lethargic after work having only gotten 6 hours of sleep the night before, so I attempted 405 lbs on my last set. I had someone watch me, & my first & third reps were the best, but my second I rounded my back. Having the breakdown in form, I decided to end the set prematurely & not force out 3 more reps with the potential for injury.

Overall 3/5

Macro's: 240g P, 580g C, 90g F

Layne increased carbs by 15g to get me at 195 lbs next week.

[jdjprimer19]

SATURDAY, WEEK 4

PHASE 1: FOUNDATION, LOW WORKLOAD

Mobility:

Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Warrior Lunge 15s/side, Seated 90/90 stretch, Bird Dog 8/side, X-band Walk 10/side, Rocking Ankle Mobilization 8/side, Scap Push-up 1x12, Levator Scapulae/Upper Trap Stretch 15s/side, High-Knee Walk 5/side, Reverse Lunge w/Posterolateral Reach 5/side, Walking Spiderman 5/side

Upper Body Workout:
A1. One Arm D-bell Push Press 2x6/side, 80 lbs each side 1x4 side, 80 lbs each side*
A2. Close-Grip Chin-up 2x6, BW+80lbs 1x5, BW+80lbs
B1. Push-up 3x8, Light Resistance Theraband tied in half
B2. One Arm Dumbbell Row 3x7, 90 lbs each arm
C1. Kneeling Cable External Rotation (Single Arm) 3x12, 20 lbs each arm
C2. Side Bridge 3x30s/side

Mood: *It was my second of 3 12's, so I felt lethargic that night. My form felt sloppy & I was in a bad mood prior to working out. On the last set of Push Presses I wasn't exploding properly & did not have my elbow fully locked out.

*I felt good on Chin Ups though I didn't have any gas in the tank on the third set to complete all 6 reps

2/5

Macro's: 240g P, 580g C, 90g F (Met macro's)

[jdjprimer19]

MONDAY, WEEK 5

PHASE 2: BUILD, HIGH WORKLOAD

Mobility: Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Kneeling RF/TFL Stretch 15s/side, Sleeper stretch 15s/side, Supine Bridge 1x12, Reach Roll Lift 8/side, Wall Ankle Mobilization 8/side, X-band walk 10/side, Pull-Back Butt Kick 5/side, Cradle Walk 5/side, Split Stance Broomstick Pec Mobilization 8/side, Squat to Stand 1x8, Overhead Lunge Walk 5/side


Lower Body Workout:
A. Front Squat (4x2)x5 10s, 205lbs*
B. Dumbbell Step-up (17 inch flat bench) 3x8/side, 60lbs each hand*
C1. Bar Rollouts 3x10
C2. Natural Glute Ham Raises 3x8, BW*
D. Single Leg Squat 2x10, BW

Mood: Today was the start of phase 2. For the first exercise I performed cluster sets. This means that I perform 2 reps, re-racked, paused 10 sec, repeated & so forth for a total of four times. I completed 5 cluster sets for a total of 40 reps. I was completely exhausted after I finished the 5th cluster set.

*Next week I will look for a higher platform. That way, I can achieve better glute & ham activation. I need to have the crease of my hip lower than my knee when my working leg is on the platform.

*I anchored my legs on the Lat Pulldown machine & lowered my body to the ground before lightly touching it and exploding back to the starting position all while keeping my back neutral and core braced the entire movement.

Not bad for a new set of exercises. 4/5

Macro's: 240g P, 580g C, 90g F

Static Stretching:

Seated 90/90 stretch 30s/side, Lying Side Quad Stretch 30s/side, Piriformis/Glute Supine Stretch 30s/side, Gastrocnemius & Soleus Wall Stretch 30s/side, Hip Flexor Stretch 30s/side, Standing Doorway Pec Stretch 30s/side, Lying Hamstring stretch 30s/side

[jdjprimer19]

TUESDAY, WEEK 5

PHASE 2:BUILD

Dynamic/Energy Workout, 30% 1 RM

A. Hip Dominant Movement-Supine Hip Extension 3x15
B. Single Leg Movement- Crouching Single Leg Squat 3x12 each side
C. Horizontal Push- Decline Incline Push-up 3x15
D. Horizontal Pull- Resistance Band Face Pulls 3x15
E. Hip Abduction Movement- X-band walks 3x15 each side

Mood: Was definitely sore from the day before, but felt better after this quick recovery routine.

Macro's: 240g P,580g C,90g F

[jdjprimer19]

WEDNESDAY, WEEK 5

PHASE 2: BUILD, HIGH WORKLOAD

Mobility: Foam Rolling- IT Band/Tensor Fascia Latae, Quads, Hip Flexors, Hip Abductors, Thoracic Extension, Pecs, Lats

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Tennis Ball- Calves/Peroneals, Glutes/Piriformis, Infraspinatus

(Rolled slowly on tight areas & held between 20-30 seconds, internally & externally rotating)

Dynamic/Static Warm-up: Kneeling RF/TFL Stretch 15s/side, Sleeper stretch 15s/side, Supine Bridge 1x12, Reach Roll Lift 8/side, Wall Ankle Mobilization 8/side, X-band walk 10/side, Pull-Back Butt Kick 5/side, Cradle Walk 5/side, Split Stance Broomstick Pec Mobilization 8/side, Squat to Stand 1x8, Overhead Lunge Walk 5/side


Upper Body Workout:
A1. Incline Barbell Press (4x2)x5, 10s 185 lbs *
A2. Medium Grip Pullups (4x2)x5, 10s, BW+45 lbs
B1. Dumbbell Bench Press 2x8, 90 lbs each hand, 1x8, 80 lbs each hand*
B2. Head Supported Dumbbell Row 3x8, 65 lbs each hand
C1. Cable Backhands 2x12, 30 lbs 1x12 40 lbs*
C2. Standing Zottman Curls 3x10, 30 lbs*


Mood: These cluster sets are brutal. I did fine until set number 5. On the fifth set I had trouble with the last 3 reps & had to have assistance since I reached concentric failure. Not bad though, considering all 5 sets comes out to a total of 40 reps.

By the time I got to Dumbbell Bench Press, I was exhausted. My R side, being inferior to the left, was slightly uneven according to my spotter. Apparently, I need to horizontally abduct my R side more. So, on the last set I dropped the weight to correct my form, though I was still slightly off.

The cable backhand is a very unique & different exercise. It felt awkward at first & received a few funny looks. I will have to improve on form, so that the movement flows more smoothly. I will upload a video soon of each workout for those to see.

Not bad for a new set of exercises. The workload was high, so it was expected to see a drop in strength after the first two exercises. 4/5

Macro's: 240g P, 580g C, 90g F

Static Stretching:

Seated 90/90 stretch 30s/side, Lying Side Quad Stretch 30s/side, Piriformis/Glute Supine Stretch 30s/side, Gastrocnemius & Soleus Wall Stretch 30s/side, Hip Flexor Stretch 30s/side, Standing Doorway Pec Stretch 30s/side, Lying Hamstring stretch 30s/side

[abdii]

How are you liking the program ? You think its good for some one that wants to gain strength/weight at a balanced rate ?