Yet another 5-3-1 by Dmax

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    Oh! Well shît, being healthy and recovered going into meet day is priority number one.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html

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    I'm one of them people who get a guilty feeling when they call off work
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    Quote Originally Posted by Duramaxhd View Post
    I'm one of them people who get a guilty feeling when they call off work
    I know that feel
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
    •   
       

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    So my self punishment for not squatting today was 30 mins of HIIT outdoor road biking Warm-up then 8 intervals 30sec on and 30-40 secs off
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    So today to make up for my massive over eating I only hand 1oz of almonds a 2 protein shakes and a 10oz Ribeye with asparagus with some coconut oil and I'm not even hungry pretty good imo

    Tomorrow is bench and I'm definitely going to that lol
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    7-27-14
    Crew bench
    Current weight at 5:30am was 220

    Preworkout-compound 5/tmg/cla/melatonin/Yohimbine hcl/caffeine/starbucks

    Intra-compete

    Warm-up
    mixture of light pulldowns in front and behind the head/shoulder presses/front and side raises/Rotator cuff

    Bench
    55×5
    105×5
    145×5
    195×5
    225×3
    255×2
    275×2
    300×¾ had help right at the end Damn it!
    Slingshot
    335×1½ move towards the head so he took it
    335×2

    Ss
    Incline DB press orange band tricep extensions
    55×12
    60×10
    65×8
    60×8
    55×9
    Orange Band extensions
    5×12

    Notes
    Man what a great day just missed the 300 couldn't quite get it to *******. The 335 sets were good the weight was a shock for a sec but was able to control it well
    Absolutely no pain in the shoulders or elbows which is awsome

    Thats it, have a great day guys. Dmax

    O I tried the overkill wrist wraps today and I am definitely getting a pair of them as soon as I get back to work 100% better them my elitefts set I couldn't believe the difference
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    Warning: Overkill sales rep over here! Hahaha. I need something a little better than my Z's in the near future, I'll be giving those a looksee.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Lol if I was a rep I'd have some already..
    I can only speak on stuff we use and we got a lot of stuff that's shared and in humble opinion they are great. Just for example I used them on my last set and I was able to wrap my wrist so well it basically held my hand shut
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    Good work man! I got elite fts wraps, no complaints yet. But then again I don't work with 300 + pounds lol
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    Thanks

    At the rate your going you'll be reppin 300 before u know it

    Nothing wrong with the elite wraps just I like the way u can wrap with the others they are about hafe as thick so I feel u get a tighter wrap
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    Just catching up - good call on skipping squats. Gotta listen to the body - sometimes you just need rest. I over did it going into my meet & ended up fighting bicep tendon pain the whole way into it.

    If the overkill are anything like the titans - I know what you're talking about. I've got Inzer grippers, then picked up the titans - those bad boys will make my hands go numb fast.

    Great benching BTW -

    Oh yeah & Mexican is my fav by far!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Thanks king
    Back is still tight thou it hasn't effected my squat yet after I warm up the tightness typically goes away but that doesn't help me the other 99% of the week when I'm not. I'll just continue to take ibuprofen and smash, roll, heat and stretch
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    7-29-14
    Lower supplemental and assistance work
    Current weight at 8:30am was 218

    Preworkout-compound 5/tmg/caffeine
    Intra-compete
    Warm-up
    Goblet squats/BSS
    55×a bunch
    Bw×a bunch

    Ss (setsxreps)
    Front squats/BSS
    95×5
    115×5
    135×5
    155×4×10
    BSS
    65×10
    85×3×10

    Sumo deadlift
    275×4×10

    Good mornings
    95×10
    115×3×10

    Ss
    Iso leg extension/curls
    60×5×amrap

    Abs
    Wood chops
    60×3×amrap
    Ss
    Bird dogs/Stir the pots/McGill crunchs/planks, 4 times thought held as long as possible

    Notes
    Somewhat took it easy today. 2 weeks out from the meet I didn't want to risk an injury but I still feel I did put some good work in had a huge pump in my legs

    Tomorrow will be speed bench I was advised to gradually move my grip out or in as I go so going to give that a shot

    Thats it thanks for reading. Dmax
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    So what does everyone do the week before the meet I know this weekend we are doing openers then what just Stretching and mobility?
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    Quote Originally Posted by Duramaxhd View Post
    So what does everyone do the week before the meet I know this weekend we are doing openers then what just Stretching and mobility?
    Hit openers and then chill out for the week. Maintain mobility. Stretch/Mash what needs it. Hydrate and feed.
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    Can I get away with some HIIT cardio?
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    Quote Originally Posted by Duramaxhd View Post
    Can I get away with some HIIT cardio?
    Personally wouldn't push it hard but getting the blood flowing is good
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Thanks for the advice you two
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    I personally like some rest leading in. Mobility and healing up. If you have to do something just make it low volume/low intensity.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  20. Senior Member
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    Thanks I was just going to do a few sessions of HIIT cardio just to make sure I stay below 220 going to the fair this Friday again and out for a good dinner going to try to keep it moderate thou just so I don't screw myself
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    Quote Originally Posted by Duramaxhd View Post
    Thanks I was just going to do a few sessions of HIIT cardio just to make sure I stay below 220 going to the fair this Friday again and out for a good dinner going to try to keep it moderate thou just so I don't screw myself
    Fair have "The Zipper?"
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  22. Senior Member
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    What is the zipper?
  23. Elite Member
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    Quote Originally Posted by Duramaxhd View Post
    What is the zipper?
    It's ride at a fair local to me yearly. I was wondering if it made it DMaxingtonaville-hut
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Probably but it may go by a different name. I go just to take my son to ride the rides and maybe eat a funnel cake this last weekend I had an elephant ear and that didn't cut it lol
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    Word. That's good stuff man. I honestly only got to go on one ride last year as I was with the little one too.

    Enjoy it ma man!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  26. Senior Member
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    Thanks rob I will
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    If you're gonna cardio, I'd probably do LISS stuff the week before the meet. I'd rather see you do some glycogen depletion circuit training and sweat if you need to stay below 220.

    Go to the fair whenever you go, don't have carbs between the fair and weigh-ins, then have all the carbs, sodium and fluids you can handle post weigh-ins.
    Training log:
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    Thanks herder that's what I was planning I think I can weight in Friday morning so I'm going to shoot for that. Then after have some solid meals nothing over board with good amount of carbs and such

    Edit: let me know if this is the wrong thinking
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    7-30-14
    CAT Bench/ light supplemental and assistance work
    Current weight at 7:30am was 216

    Preworkout-compound 5/tmg/caffeine/yohimbine hcl
    Intra-compete

    Warm-up
    Light pulldowns/DB press/side/front raises with Rotator cuff

    CAT bench (setsxreps)
    Bar×2×10
    95×5
    135×5
    160×5
    190×9×3 three different grip widths

    DB press
    45×4×12

    DB shoulder press
    35×4×12

    Bradford press
    60×4×10

    V grip pulldown
    105×4×12

    Behind the head pulldown
    45×3×12

    Head propped rear delt raises
    15×3×amrap

    Pec deck
    70×25
    100×3×amrap

    Close grip Incline bench
    Bar×20
    95×3×amrap

    Ss
    Tricep pushdowns (rope) / cable curls
    100×3×amrap with triple drop set
    60×3×amrap with triple drop set

    Notes
    Good day bench moved quick especially towards the end didn't seem to run out of steam at all. Did the v grip pulldowns more for looks then strength I must admit but they felt really good. Everything else was pump and hypertrophy stuff

    That's it thanks for reading. Dmax
  30. Elite Member
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    You didn't run out bc that is like 42%of your 1RM

    Good work
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    nothing like some good ol speed bench! good work man.
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    Thanks guys
    Rob that's going from 300 not 335 I can't really justify using slingshot work as a 1rm cause it's not true after the meet I'm going to shoot a bit higher still trying to get a feel for it only my 2nd time implementing it

    Capo I'm liking the speed work cause not only can a focus on speed but I can also pay attention to other things such as leg drive
  33. Senior Member
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    This morning was still sitting at 216 went out and did some fasted HIIT biking 30 sec intervals 8 on 8 off man did that suck, legs are still sore but it will go away
  34. Senior Member
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    So what does everyone do for meet day nutrition I just read and article about strongman but I was wondering what u guys do?
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    Nothing too upset your stomach. Gallon of Gatorade and some PB&J's works.
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    I was thinking that and may a couple all natural granola bars
  37. Elite Member
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    VPX Bang
    I had VPX CarbonX RTDs
    Quest Bars
    Bananas b a n a n a s
    Brain Candy

    I'm lucky that after my last lift there was a wawa next store to get a hoagie.

    Edit: but yea, what Sean says. Nothin that makes you think "I might have an emergency poop"
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  38. Senior Member
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    Thanks i know they provide pizza but that doesn't scream lift to me it screams puke it back up

    Did abs today
    Ab roller ×10/McGill crunchs 20+ count hold/planks 20+ count hold 4×through

    Tomorrow is openers for deadlift and squat going to be on the light side think squat will be 385 possibly more then likely the same for deads I'm, letting Jayson make the final call it seems he knows what I can do more then myself lol
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    8-2-14
    Deadlift/squat openers
    Current weight at 6am was 221

    Preworkout-compound 5/tmg/caffeine/yohimbine hcl 12gms

    Intra-compete

    Warm-up
    Goblet squats
    55×a bunch
    BSS×a bunch

    Squat
    Worked up to 375 for a single extremely easy

    Deadlift
    Worked up to 385 for a single extremely easy as well

    Notes
    Felt good today inner thigh is a bit tight I will address this during the week and try to drop my few lbs so I can weight in Friday at below 220 but shouldn't be a problem

    So depending how I feel meet day I'm shooting for final attempts at 475 minimum may be slightly higher on both squat and deadlift

    Thats it thanks for reading dmax
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    gonna kill it bud!!
  

  
 

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