See, I love forms of cardio like that!
I made up my own the other day, and will probably do more of the same from now on!
Glad to hear you are safe…we had some crazy weather here too!
I am now on to Phase 3 of Max strength!
Week 1 moderately high intensity
Monday: Lower body
A1. Snatch grip deadlift: 3x3x155 2x5x135
A2. 90/90 stretch: 15sec per side
B. Speed deadlifts at 60 percent of max: 8x1x125
C. Walking lunges: 3x7x35lb dbs /side 1x10x25lb dbs /side
D1. Dragon flags: 3x12
D2: suitcase deadlifts: 3x10
I can already tell that this phase is going to a hardcore ass kicker! I love it.
How are those suitcase deadlifts? It’s kind of similar to how the frame deadlift is going to be, accept I’d be lifting from both sides…so picking up two suitcases! 
[quote]mom-in-MD wrote:
How are those suitcase deadlifts? It’s kind of similar to how the frame deadlift is going to be, accept I’d be lifting from both sides…so picking up two suitcases! :P[/quote]
The suitcase deads are good variation. I imagine 2 would actually be a little easier than one because the whole point of doing one is to force your core to stay balanced while carrying more weight on one side.
Good luck with your strongman training. It sounds like it will be a lot of fun.
that is sure a lot of dragon flags! can u do them fully or just negatives??
ur progress has been great btw. big thumbs up!
[quote]sbmart2 wrote:
I am now on to Phase 3 of Max strength!
Week 1 moderately high intensity
Monday: Lower body
A1. Snatch grip deadlift: 3x3x155 2x5x135
A2. 90/90 stretch: 15sec per side
B. Speed deadlifts at 60 percent of max: 8x1x125
C. Walking lunges: 3x7x35lb dbs /side 1x10x25lb dbs /side
D1. Dragon flags: 3x12
D2: suitcase deadlifts: 3x10
I can already tell that this phase is going to a hardcore ass kicker! I love it. [/quote]
I feel Bartl may have been around this stage when I was visiting back in December. It sounds exactly like one of the training sessions I did with him except I thought we did Front Squats and not Snatch Grip Deads…
Have fun with it 
[quote]Court wrote:
sbmart2 wrote:
I am now on to Phase 3 of Max strength!
Week 1 moderately high intensity
Monday: Lower body
A1. Snatch grip deadlift: 3x3x155 2x5x135
A2. 90/90 stretch: 15sec per side
B. Speed deadlifts at 60 percent of max: 8x1x125
C. Walking lunges: 3x7x35lb dbs /side 1x10x25lb dbs /side
D1. Dragon flags: 3x12
D2: suitcase deadlifts: 3x10
I can already tell that this phase is going to a hardcore ass kicker! I love it.
I feel Bartl may have been around this stage when I was visiting back in December. It sounds exactly like one of the training sessions I did with him except I thought we did Front Squats and not Snatch Grip Deads…
Have fun with it :D[/quote]
I’m sure you were doing the same phase but a different week. In this phase you do the snatch grip dead for the first two weeks and then switch to front box squats the second two weeks.
I’m definitely having a lot of fun. I don’t think it would have been so much fun if I wouldn’t have made some adjustments to my deadlift. All the deadlifting would have killed me if I kept doing it the way I was.
[quote]dejavued wrote:
that is sure a lot of dragon flags! can u do them fully or just negatives??
ur progress has been great btw. big thumbs up![/quote]
THANKS!
I did them how he described in the book (Maximum Strength). After reading your post I went and looked on youtube and saw the full ones. NO I CAN’T DO THOSE!!! Hopefully someday I will be that kick ass but not quite yet. Honestly, I think the ones I did were even easier than the negatives. I came back down to my back before lowering my legs.
Even so, my abs feel like jello today. Next time I think I may try to lower my legs and back at the same time to see how many I can do.
What’s a 90/90 stretch and a dragon flag? Your workout always has cool kind of different stuff on it. At least it’s different to me.
Do you spend much time stretching? I don’t and I’m starting to feel it. Of course it may just be age.
[quote]ouroboro_s wrote:
What’s a 90/90 stretch and a dragon flag? Your workout always has cool kind of different stuff on it. At least it’s different to me.
Do you spend much time stretching? I don’t and I’m starting to feel it. Of course it may just be age.[/quote]
One of the cool things about Maximum Strength is all of the fun new lifts I’m learning. It keeps things interesting.
90/90 stretch is where you sit on a bench and put your foot on top of the other leg. Kind of like if you were crossing your legs like a guy. Then You push down slightly on your knee and bend forward at the hips to feel a stretch in your glutes and external rotaters.
As for the dragon flags there are several variations I have come to find out. You lay down on a bench and hold the back of the bench with your legs together and straight out in front of you. Then lift your legs and back all the way off the bench so that your legs are straight up in the air. I did this by pulling my legs up first and then my back as described in Max strength, but I guess some people can lift up while keeping their back and legs straight.
Now depending on your core strength you can either lower your legs and back in one motion while staying completely straight or lower your back and then your legs. In order to do 12 I have to do it the easy way. After every set I wanted to vomit for a split second so I guess easy is relative.
When it comes to stretching I do the whole warm-up from Maximum strength before every training session. It takes about 10 minutes. At first I just did it because I promised myself that I wouldn’t cut any corners. Now I live by it and will keep it in my training no matter what program I’m doing. I played rugby for a long time and so my body had a lot of aches and pains and was really inflexible and tight from all of the stress. Now I feel completely different, especially in my hips, knees and shoulders.
ya, i didn’t know what dragon flags were either…I just call em ‘leg lifts off the bench’, lol…keeping your back from lowering looks hard as (%^()#^)(&!!!
[quote]sbmart2 wrote:
After reading your post I went and looked on youtube and saw the full ones. NO I CAN’T DO THOSE!!! Hopefully someday I will be that kick ass but not quite yet. Honestly, I think the ones I did were even easier than the negatives. I came back down to my back before lowering my legs.
Even so, my abs feel like jello today. Next time I think I may try to lower my legs and back at the same time to see how many I can do.
[/quote]
lol. yeah the full ones are insane. on another fitness site we’ve been on a quest lately to find a video of a girl doing one. so far no luck. u’ll have to let us know if you find one.
i can do the lowering part… i just can’t lift myself up straight. they’re hard as hell!!
keep killin it!
[quote]dejavued wrote:
sbmart2 wrote:
After reading your post I went and looked on youtube and saw the full ones. NO I CAN’T DO THOSE!!! Hopefully someday I will be that kick ass but not quite yet. Honestly, I think the ones I did were even easier than the negatives. I came back down to my back before lowering my legs.
Even so, my abs feel like jello today. Next time I think I may try to lower my legs and back at the same time to see how many I can do.
lol. yeah the full ones are insane. on another fitness site we’ve been on a quest lately to find a video of a girl doing one. so far no luck. u’ll have to let us know if you find one.
i can do the lowering part… i just can’t lift myself up straight. they’re hard as hell!!
keep killin it! [/quote]
I think I will make it a goal to be able to do a real one. It may take a while but why not. When I do it I will definitely post a video!!!
fantastic! that will be so kick ass. definitely post it up when you finally master the suckers! =+)
Some pictures of progress. I will write more on it tomorrow but I wanted to post the pictures from home.
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First of all, it feels totally weird posting such revealing pictures of myself on here. I am actually kind of modest, but I feel like it is the best way to moniter progress. But I figure, as long as I don’t run for public office it doesn’t really matter, especially if I meet my goals.
I wanted to post these pictures, not because I feel like I look my best or anything but because I am at the half way point of the Max strength program.
I feel like I have made some reasonable progress but I do admit that I have been more like 70 percent complient with my PN diet since the start of the holidays. I am back to being 90 percent complient, so I hope to make some great progress in these next two months.
I’m not trying to lose weight fast or anything. I still eat lots and lots of calories so that I can build strength. I just want to give it a 100 percent effort with exercise and nutrition.
Well now that you’ve eliminated public office as a career opportunity, how do you feel?
I think it’s a great idea to post/take pictures, it helps keep you accountable. In addition you may not see progress because it’s gradual. When you look back a few months, it is much more obvious what you’ve accomplished.
What are your plans after you’ve finished this cycle?