Phase 3 of Maximum Strength – The “Growth Phase” plus cool new ab exercise

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)

Elevated Trap Bar Deadlift – 195 pounds for 1st 3 sets, 185 for last 2 sets – Sets: 3/3/3/5/5
Seated 90/90 Stretch – Bodyweight – Sets: 15seconds/15s/15s/15s/15s

Straight Sets (Do all sets of first exercise, then move on to the next exercise)

Speed Trap Bar Deadlift – 135 pounds – Sets: 1/1/1/1/1/1/1/1 (60s rest)
Walking Dumbbell Lunge – 35-pound dumbbells for first 3 sets, 30-pound for last set – Sets: 7/7/7/10 (2m rest)

SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)

Dragon Flag – Bodyweight – Sets: 12/10/8
Dumbbell Suitcase Deadlift – 25-pound dumbbell – Sets: 10/10/10

Cool-down

Dead Hang (underhand grip) – 47 seconds

Workout Journal Notes

I’m officially over half way done with “Maximum Strength,” as today was the first workout of Phase 3 (of 4).

As usual, it didn’t disappoint, with a whole new set of exercises to keep things fresh and productive.

In this phase, the theme seems to be changing rep schemes in between sets.

Phase 3 is also known as the “Growth Phase,” where the muscle gains are supposed to pick up, both in terms of strength and size.

I really enjoyed the workout, as I always do, and I can’t emphasize enough how perfectly this entire program is set up.

It’s three weeks of hard, intense work, then one active recovery week, followed by a whole new set of exercises.

I haven’t been bored for one second since I started “Maximum Strength” two months ago, and I plan to keep the general intensity guidelines in place long after the program is complete.

My favorite new exercise today was “Dragon Flags.” They’re kind of like Hanging Leg Raises, except you do them on your back on a bench, raising your straight legs up to 90 degrees, then propping your butt up slightly to complete the move.

They were almost as tough as Hanging Leg Raises, so I’m sure they will help me improve on both exercises.

Tomorrow is the first upper body workout of Phase 3, plus I’m going to do my HIIT tomorrow too, since the speed camp meets on Tuesday.

I haven’t been in a few weeks, while I was conducting my nutritional experiment, so it will be fun to get back out there.

Plus, doubling up tomorrow and doing HIIT after strength training will give me Wednesday completely off.