11-25-17 01:30 PM - Post#859033    

I just completed MMS with good success.

Age 48

Starting weight 212lb
Ending weight 222lb.

Bench starting weight 265
Ending weight 300 x 2 x 2-3-5

I knew squatting was going to be a challenge. Two and a half years ago I had a severe herniation that caused the loss of strength in my right calf. Even after surgery 2 years ago I could not raise up on my right foot for the past two years.

I finished the program with 225 x 22. I am still a little gun shy with high reps.

Fell in love with DB hang cleans. I really felt thicker in my shoulders and traps at the end of the program.

Ran an 8 day Keto to cut some fat.

Here we go!

Starting weight - 216.5
BF 15.5%
BF Goal 12%


Starting Maxes
Bench - 345
Squat - 365
DL 435

I won't bore everyone with the day to day workouts but here is day 1

Day 1
Bench 225 x 2 x 5
Squat 225 x 2 x 5
DL 275 x 2 x 5
DB Clean 45 x 2 x 5
Trap Bar Farmers Walk 238 x 6 x 40 yards
Ab wheel 2 x 10

I felt guilty when I was done with the big 3! Looking forward to this program.

Edited by penn48 on 11-25-17 01:39 PM. Reason for edit: No reason given.

11-27-17 09:40 PM - Post#859112    

W.O. #3

Squat 225 x 5, 255 x 2 x 3, 285 x 3 x 2
Bench 225 x 5, 245 x 2 x 3, 265 x 3 x 2
DL 275 x 5, 315 x 2 x 3, 345 x 3 x 2
DB Clean 45 x 2 x 5
Pull Ups 10
Ab Roller 2 x 5

Abs are killing me.

First time having more than 225 on my back in several months. Felt heavy out of the rack but very nice coming up.

11-29-17 11:00 PM - Post#859184    

W.O. #4

Missed yesterday due to work.

Abs and shoulders are sore today! The weight is not an issue though.

12-03-17 03:14 PM - Post#859349    

Way too much volume, but do what you think is reasonable.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

12-03-17 03:20 PM - Post#859351    

OK,

Thanks

More like this scheme?

Monday (Day 1) 2 x 5
Tuesday (Day 2) 2 x 5
Wednesday (Day 3) 5/3/2
Friday (Day 4) 2 x 5
Saturday (Day 5) 2 x 5
Week 2

Monday (Day 6) 2 x 5
Tuesday (Day 7) 6 singles
Wednesday (Day 8) 1 x 10
Friday (Day 9) 2 x 5
Saturday (Day 10) 5/3/2

12-03-17 03:22 PM - Post#859352    

Workout #6.

I got 5 workouts in 6 days for my first week. Starting week 2

Bench 225 x 2 x 5
Squat 225 x 2 x 5
DL. 295 x 2 x 5
Pull ups. 2 x 6
Ab Wheel. 2 x 5
DB Clean. 45 x 2 x 5

Joints feel a little creaky but that may be because I did too much volume on W.O. #3

6 Singles tomorrow

12-04-17 11:56 AM - Post#859396    

Workout #6

Bench - 225 / 245 / 265 / 285 / 305 / 315
Squat - 225 / 250 / 275 / 295 / 315 / 340
DL - 315 / 335 / 355 / 375 / 395 / 405

Ab Roller. 2 x 5
Pull Ups 2 x 6
DB Clean. 45 x 2 x 5

Squats and deadlifts felt fine. Bench was getting heavier than I thought it would.

12-05-17 12:58 PM - Post#859464    

Tonic Day

Bench. 185 x 10
Squat. 185 x 10
DL. 225 x 10
DB Clean. 45 x 2 x 5
Pull Up. 2 x 7

12-08-17 06:48 AM - Post#859606    

Workout #9.

Squat 245 x 2 x 5
Bench 245 x 2 x 5
DL 315 x 2 x 5
DB Clean 50 x 2 x 5
Pull Up 2 x 8

12-09-17 01:22 PM - Post#859651    

WO 10

Not feeling it today. 2 days of 4 hours of sleep. A little sluggish today

Bench 255 x 5, 275 x 3, 295 x 2
Squat. 255 x 5, 285 x 3, 315 x 2
DL. 315 x 5, 365 x 2, 405 x 2
DB Clean. 45 x 5, 50. x 3, 60 x 2
Ab roller 2 x 5
Pull Up 2 x 5

12-13-17 08:10 AM - Post#859784    

WO #11
Bench 255 x 2 x 5
Squat 255 x 2 x 5
DL 365 x 2 x 5
DB Clean 50 x 2 x 5
Pull Ups 2 x 8

12-14-17 03:52 PM - Post#859905    

WO #12

Bench 255 x 2 x 5
Squat 255 x 2 x 5
DL. 315 x 2 x 5
DB Clean 50 x 2 x 5
Pull up 2 x 8

Deadlifts felt heavy'ish so I did not push past 315. I might have been to aggressive with the 365 the day before.

12-16-17 02:42 PM - Post#859985    

WO #13

Missed the past 2 days. Work ruins everything! ha

Bench. 255 x 5, 285 x 3, 315 x 2
Squat. 275 x 5, 315 x 3, 345 x 2
DL. 315 x 5, 365 x 3, 405 x 2
DB Clean. 50 x 5, 60 x 3, 65 x 2
Pull Up. 2 x 9
Ab Roller. 2 x 5

12-17-17 08:30 PM - Post#860033    

WO #14

Squat. 275 x 2x 5
Bench. 260 x 2 x 5
DL. 335 x 2 x 5
Db clean. 50 x 2 x 5
Pull up. 2 x 9
Abs roller. 2 x 6

12-18-17 09:20 PM - Post#860088    

WO #15

Bench. 260 x 2 x 5
Squat 275 x 2 x 5
DL. 335 x 2 x 5
DB Clean. 50 x 2 x 5
Pull Up 2 x 9
Ab roller 2 x 6

Weights are feeling good. No stress with lifting and my joints feel good.

12-18-17 10:29 PM - Post#860092    

Life, sleep, joints...yeah.

It's why I love ES. These things come up and the answer is to simply lighten or do less or whatever.

A total "no pressure" program...

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

12-23-17 10:46 PM - Post#860257    

WO. #16

Life got in the way this week. It's been four days since workout #15

Bench 260 x 2 x 5
Pull Ups 2 x 10
DB Clean 50 x 2 x 5
Squat 275 x 2 x 5
DL. 335 x 2 x 5

12-24-17 09:42 PM - Post#860277    

WO #17

Squatting first took a little energy out of my benching.

Squat. 255, 275, 295, 315, 335, 355 x 1. Post surgery PR

Bench. 235, 255, 275, 295, 315, 325 x 1

DL 315, 345, 375, 405, 425, 445 x 1. Post surgery PR

DB Clean and Press. 50 x 5, 60 x 5

Ab Roller 2 x 5

I missed pull ups. I have no idea how I did that.

Good workout. Most weight I have used since back surgery 3 years ago. Happy with my results but I have a long way to go.