Maximum Strength: The Totals
So ladies & gentlemen, I have finally finished Maximum Strength by Eric Cressey. Sixteen weeks of training to become as strong as I can in the Broad Jump, Squat, Deadlift, and 3-Rep Chin-Up. I tested at the beginning and I posted those numbers in a previously. Last night I tested my progress, so let’s take a look:
Bodyweight: 175 lbs | 192 lbs = +17 lbs
Broad Jump: 104.5″ | 105″ = +0.5″
Squat: 355 lbs | 405 lbs = +50 lbs
Bench Press: 195 lbs | 225 lbs = +30 lbs
Deadlift: 395 lbs | 455 lbs = +60 lbs
3-Rep Chin-up: 200 (175+25) | 227 (192+35) = +27 lbs
I am very excited with my results however, I am some what disappointed because I feel like I could have done much better on the last day. For instance, 3 weeks ago I benched 225 lbs x2, but I just barely missed 245 and then 235 right after. There are a couple things I would have done differently, if I were to go through the program again:
- More cardio. I didn’t really follow the cardio guidelines Eric suggests, and I think my body composition would have been better if I would have followed that.
- I lost focus in the last couple weeks. I think this had something to do with the fantastic weather Minneapolis has had recently. It is very tough not to want to reschedule or skip to play Ultimate or Goaltimate. On top of that, there were legitimate scheduling difficulties that lead to not testing until a full week has passed since the last training day. Also, the weight felt heavier than normal when unracking it etc.
- My diet fell off for about a month as well. I ate a TON of food. While I was eating clean, it wasn’t a problem but my appetite didn’t go away when I started eating like shit. By no means did I get fat, but I am going to be cutting some fat off before the season. I would actually like to get to 180 as my playing weight.
In conclusion, I would absolutely recommend this program to anyone looking to get strong. This is easily the strongest I have ever been, and the program changes every 4 weeks meaning there is plenty of variety, and you will get plenty strong. The program exposes your weaknesses and makes your body strong in places that are normally prone to injury, like your shoulders. In addition to that, the program addresses injury prevention through foam rolling and mobility drills before every workout. The mobility I have gained in my hips has been significant and it really added to my squat & deadlift numbers. Foam rolling has also become a habit that I will do continually in the future.
Let me know if you have any questions about the program in the comments!