12-09-19 11:54 AM - Post#891191    

Well here I am on day one, overall found the day to be pretty easy and fun. I'm starting this program after 14 months of basic linear progression using both the starting strength method and Wendler's 5/3/1 program.

I'm 43yrs old and my bodyweight to start is 173lbs at 5'8", my goal has always been to get up to 185+lbs so we'll see where MMS takes me.

Here's a basic breakdown of Day 1:

No issues with the bench press, did two light warmup sets then settled in at 150lbs. The bench press is the only exercise that worries me because I do have mild shoulder pain that benching seems to aggravate, so I kept the weights a bit lower today.

Batwings at 40lbs for 5 sets of 10 sec holds, birddogs and one arm presses for 3 sets of 5 with 40lbs were all fun to do and new to me.

I really enjoyed the barbell complex, did the bar then 65lb, 75lb & 85lb with no problems.

I had no problems with the 30 x 95lb squat, knocked them out pretty easy, which I'm sure I won't be able to say as the program progresses.

Can't wait to see what day 2 brings.
Jason

12-09-19 12:18 PM - Post#891194    

Good job man, keep it up.

Day One is definitely not a good representation of the program, but in hindsight I’ll say it’s very important.

Try to be a little on the conservative side with starting weights. It’s something I didn’t do, and I think my progress would have been better in the first two weeks if I did. The volume and load ramps up fast.

12-12-19 09:53 AM - Post#891330    

Thanks for the advice!

Back at it for day 2 and was itching to get going after a two day layoff. Even with one of the days being a recharge day, I was ready to go.

I like the 2-3-5 rep scheme on the bench, I added 5lbs to last weeks weight.

For the batwings I did 10 sec holds, 10 sec rest, 10 sec hold etc for the five sets with the same weight as last week.

2-3-5 one arm press was fun, after 2 reps with my weak arm I transitioned to the strong arm for 2 then back to the weak for 3 and so on so rest time was minimal.

My favourites so far are definitely the barbell complex, ramped up for three sets to settle at 95 for two more sets.

No real problems with the two sets at 95lbs, although afterwards my legs had an incredible pump.

Now to wait for day 3...

12-13-19 12:46 PM - Post#891383    

what I'm curious about ... has anyone experienced any loss of overall strength after completing the MMS program with lighter weights than they would normally use? As an example I've worked hard to get my squat up to 315 for a double, will I lose a percentage of that strength by maxing out on this program with 185 for 50reps?

MMS accountability
12-13-19 01:41 PM - Post#891386    

It’s only six weeks.

While I can’t comment on your worry specifically...I’ll say this, and it’s something I’ve reminded myself over and over for different reasons:

It’s only six weeks.

My reason for reminding myself of this was for a bit of fat gain I am noticing in the last two weeks; ITS ONLY SIX WEEKS. Finish, follow through, see what we need when we’re done.

Honestly, that is probably one of the best lessons I’ve gained from this program, and I think it will help my future programming and training. Put a timer on things, test and asses.

Edited by Boogieman on 12-13-19 01:41 PM. Reason for edit: No reason given.

12-18-19 01:14 PM - Post#891524    

So a couple of more workouts in the books and they went pretty well. I'm really enjoying the barbell complexes and the 2-3-5 rep schemes. No real issues with the squats (yet!), noticed some lower back fatigue on the third set of 25 in workout #4, otherwise knocking them out ok. Time will tell though.

12-24-19 10:23 AM - Post#891745    

A few more done including the first to '50' at 135 which went well, although after 30 reps I was trying to negotiate with myself about how to break up the final 20 reps. Apparently i'm a terrible negotiater because I just did them all in one set anyways! The final 5 or so were a grind. Lots of pressing but that's ok, and my dumbells only go up to 50 so for the batwings I just hold them longer. Being 'over 40' I thought I would have a harder time with this program, so far so good.

12-29-19 08:34 PM - Post#891948    

So another two workouts done including the first to 50 with 185. Now that was a grind! Got em done, but it wasn’t easy. I was happy for the change in reps on the bench press, everything else was ok too.

12-30-19 08:10 PM - Post#892000    

The "to 50" workouts really are about TOday. Sometimes, you might find it easier to just fly through them...othertimes...

I used to be able to crush 50s all the time because I found that racking and reracking was just as hard as just keeping on keeping on.

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

01-03-20 10:08 AM - Post#892186    

Thanks Dan. Days 9 and 10 done, including the next to 50 which I broke up into sets. Made more sense than going all out each time. I’ll save the next all out for the last workout. The bench pressing really snuck up on me, was very happy with the tenth workout and the weight I hit for 2 sets of 2-3-5. Didn’t notice til it was over that it was a new PR for me. In the home stretch with four more to go, another week before I weigh in too.

01-09-20 06:12 PM - Post#892384    

11 and 12 done...the squatting in 12 seemed so easy, almost like I was getting away with something! Throughout this program I've been eating like a horse, and following the instructions to a tee...except...on the barbell complex, I can't seem to make a safe transition from front squat to overhead press so I rack it momentarily to adjust my grip and carry on with the complex. Other than that, my new favourite rep scheme is 2-3-5. My lower back seems to be adjusting to the higher rep squats, it doesn't feel strained anymore.

01-11-20 03:29 PM - Post#892476    

13 Done this morning, I did it one day before I was supposed to. Mainly because I felt good physically this morning. Here's a breakdown of the weights I used for today's session:
Bench Press - 5 triples with 190
Batwing Rows - 50lbs, my dumbells don't go any higher
One arm Press - 2-3-5 x 3 sets with 50lbs
Complex - 5 doubles with 125lbs
Squat as per this workout...45, 135x5, 135x3, 185x10, 135x50.
As for bodyweight, this morning I'm at 179 so I'm up by 6lbs which for me is amazing. One more workout in a couple of days then I'll do another weighin after 3-4 solid days off.

01-14-20 08:41 AM - Post#892601    

Program complete! And I'm glad..haha. Time to take 3-4 days off and do nothing at all before getting back into a 'park bench' program. The last six weeks were definitely a challenge, a mental challenge especially, but very rewarding knowing that I gave it my all. Not sure if I'll do this particular bus bench program again or not.

Takeaways -
1. The program works to put on size, I'm up 7lbs which I"m very happy with. Not monumental by any means.
2. There is a lot of squatting. Initially I changed up my stance and bar position to help get through it, but in the end I found my preferred squat stance.
3. There is a lot of pressing. I was worried due to a nagging shoulder problem but I didn't have any problems at all, except for one recharge day where it was hurting. Other than that, good to go!
4. The rep schemes were fun and interesting and something I'll incorporate into programming going forward.
5. Night time protein shake with fish oil capsules and a magnesium/calcium supplement really helped me, or at least I think it did.
6. I'll never look at squatting the same way again, in a good way.

Final thought....Dan John, Thank you. This program gave me the kick in the butt I needed to get back on track from a previously stale training cycle.