Yet another 5-3-1 by Dmax

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  1. Just wanted to say thanks to herder for the 2 board bench advice I truly believe this helping a lot with where I was sticking at


  2. Quote Originally Posted by Duramaxhd View Post
    Just wanted to say thanks to herder for the 2 board bench advice I truly believe this helping a lot with where I was sticking at
    You're welcome, man. Keep at it, it's only going to get better!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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  3. Tonight
    Light round of ab work
    Ab roller 5 sets of 6
    With McGill crunchs in between
    5 planks 10 sec holds as tight as I can get it without passing out lol

    I got to modify my roller thou cause the grips are way to close and I causes me to bind up in the shoulders

    Tomorrow headed Cedar Point to ride some kick ass roller coasters first I will be able to ride in 10 years it think should be awesome. Capo I know u know what I'm talking about

  4. Man, I haven't been to Cedar Point in a loooong time.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  5. Quote Originally Posted by Duramaxhd View Post
    Tonight
    Light round of ab work
    Ab roller 5 sets of 6
    With McGill crunchs in between
    5 planks 10 sec holds as tight as I can get it without passing out lol

    I got to modify my roller thou cause the grips are way to close and I causes me to bind up in the shoulders

    Tomorrow headed Cedar Point to ride some kick ass roller coasters first I will be able to ride in 10 years it think should be awesome. Capo I know u know what I'm talking about
    Haha man back when I was like 17 me and my buddies got season passes.. Man that was a great summer. I try to go like once or twice a summer now, it's always a good time. Have fun man!
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  6. Sweet dude have fun!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  7. The point was awsome today rode everything but top thrill dragster and the longest wait was 3/4 of hr. Maverick is by far the best ride there

    Side note my buddy brought me up my new gym partner from Florida he thought my training was incomplete so together we are going to work on that lol




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  8. 6-24-14
    Lower supplemental and assistance work
    Current weight at 10 am was 219

    Preworkout-smash compound 5/tmg/cla/melatonin/Yohimbine hcl
    Intra-compete

    Warm-up
    7 mins Arc-trainer
    Goblet squats
    55×a bunch

    Front squat
    95×5
    135×5
    185×5
    210×5
    235×5×5

    Sumo/conventional deadlift
    325×4×3 sumo
    325×4×3 conv
    Conv was done immediately after a set of sumo

    Good mornings
    138×5
    185×5×5

    Rack pulls
    455×4×2

    Donkey calf raises
    490×2×15 500×15

    BSS
    Bw+40×5×10

    Barbell Hyperextenions
    125×4×6
    135×6

    Ab work
    Stir the pot / ab roller / bird dogs / McGill crunchs
    4×10sec hold on dogs/pot and crunchs
    4×5 on roller

    Notes
    Good day, Forgot I wanted to do conv from a deficit but no biggy, had a lot of pop today with sumo and conv and form was good which is why I was doing the conv today in the first place

    I set back my good mornings after watching seans video I had my legs together this time I set them at least shoulder with apart like it much better this way

    Thats it thanks for read. Dmax

  9. 6-25-14
    Upper supplemental and assistance work
    Current weight at 8 am was 217

    Preworkout-smash compound/tmg/cla/melatonin/Yohimbine hcl
    Intra-compete

    Warm-up
    7 mins elliptical
    Front/side raise/Rotator cuff
    10×a bunch

    Ss
    2 board bench/kroc rows
    Bar×10
    95×5
    135×5
    165×5
    2 Boards added
    200×5×5
    Rows
    95×5×6

    Ss
    OHP/ orange band pullaparts
    Bar×10
    65×5
    100×5
    125×5×5
    Pullaparts
    3×10 underhand 2×10 overhand

    Ss
    Iso-low row/iso-pullover
    140×5×6
    Pullovers
    80×5×6

    Iso-behind pulldown
    95×6
    Orange bands added
    95×2×5
    90×2×5

    Iso-lat pulldown (side seated)
    115×5×5

    Ss
    CGBP/DB flys
    65×5
    105×5
    135×5
    160×5-6×5
    DB flys
    40×5×5

    Sumo shrugs (straps + belt)
    315×4×10

    Ss
    Tricep pushdowns/ez-curls
    100×3×amrap with drop set
    Curls
    60×3×amrap with drop set

    Side raises
    20×3×amrap

    Rear delt destroyer

    Notes
    Good day had lots of energy to do all that
    2 board may have been 205 the bar was a bit thicker then normal but not a big deal.

    Really enjoyed the banded pulldowns going to stay with them a while

    The sumo shrugs were awsome got a bit light headed on the 3rd set was able to pull it together thou

    Figured out that I need to wear my good shoes from now on cause stability was a problem on OHP

    Thats it thanks for reading. Dmax
    By the way u guys are putting in some great work out there

  10. Found this little gem some good stretch to try

    http://www.mobilitywod.com/2011/02/e...ain-dominance/

  11. Good work man, lots of volume and super setting, stuff i like to see.. I like to wear my weight lifting shoes for over head press, well i wear em for everything. But having a nice hard sole gives you some support. It doesnt take much weight before the sole on an average pair of running shoes will collapse.

  12. What's a good supplemental move to address a bit of slowness midway up the squat? High box squats?

  13. Quote Originally Posted by Duramaxhd View Post
    What's a good supplemental move to address a bit of slowness midway up the squat? High box squats?
    Josh Bryant style CAT training IMO.

    The other easy ideas to throw out would be some type of pin/pause and accommodating resistance.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  14. I'd assume that's from weak quads and/or glutes. I like Rob's idea on CAT. Accelerate out of the hole faster than you decelerate at the stick point. Box squats (actual box squats, not squatting too a box) would help glute strength, and you're already nailing front squats for quads.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  15. Good call Sean on the muscle aspect and box squatting
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  16. Thanks ill look into the box squats. I got good pop out of the hole it's just that midway point is slower then I'd like. I do know a constant problem with me is keeping my elbows under the bar which I think I may have sorted this week on lower day with hand position

  17. These guys took care of you on your question. Give every rep of your multi-joint movements maximum speed and acceleration. Learning how to "outrun" your weak points is a big part of adding to your total.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  18. Speed is something I really need to focus on after the meet I'm just not sure how u would address it. what do u do just think fast or what? Does it need to light enough so I can focus on the speed aspect is that it?

    Side note I hurt from my traps to my ankles I think every muscle

  19. Throw on a weight that takes maximum force to move fast, and don't slow up at the easy parts of the lift. That's really it man. Probably like the 80% give or take range.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. speed work is all about exploding, be it off the chest for bench, out of the hole for squat, or off the floor for deads.. Just keeping bar speed fast, low reps, lots of sets like 5-8 sets of 2-3 reps. probably at 70-80 percent, its really by feel though.

  21. For me, it's always about treating every weight with the same respect your maxes get. They all get the same amount of force applied to them no matter the weight. You can't lift a heavy weight slow. I understand it best when you ask someone to slowly jump on to a box. If you try to jump slowly, you won't leave the ground.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  22. http://www.powerrackmedia.com/why-yo...oard-pressing/

    Good information here. This and herder's advice have help tremendously with my bench and it's only been a few weeks

  23. So I'm getting a bit frustrated with my diet. The goal was to be close to 198 by the meet and I'm pretty sure that's not going to happen at this point without serious strength loss. I can't really complain too much I have see quite a bit of leaning and my strength has gone up a lot but I guess it's just the fact that I still haven't gotten my goal

    Sorry just wanted to vent some frustration this morning

  24. It's all good, man. Fat loss without strength loss is an extremely slow process. So be patient! Next meet you can keep dieting and cut water and be a 198. You're getting stronger and your weight is staying the same, that's great news.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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