Dmax's pursuit for power & performance

Duramaxhd

Duramaxhd

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Welcome

I wanted to make this log so that it properly represented what I'm doing and what my goals are.

Breakdown of goals

-Diet
Going to be following an iifym plan from now on in an effort to maintain a constant 210lbs BW and I will be using myfitnesspal to track macros and calories
-supplements
Standard stuff if I start anything special I'll note it

-Training day layout
Saturdays will be crew squat & deadlift
Sunday will be crew bench with some accessory work
Tuesday is lower supplemental and assistance work
Wednesday upper supplemental and assistance work

-Programming
This will be very open and may or may not include gear at times. At this moment thou all raw and pretty much what the crew decides till I get a better grasp on how they do things or I decide on a routine in which case I'll note it

-supplemental and assistance
This will be based on what I diagnosis as a weak point with a rotation of heavy low reps & light high reps

-let's talk numbers
I'm not going to get caught up in numbers not going to say by such an such a date/time I want to be at a certain total or squat weight. I just want to be as good as I can be continue to push as hard as possible to make each meet better then the last

Meet numbers were as follows
Squat 435
Bench 225
Deadlift 460

Thats it I hope u guys enjoy this log
Dmax
 
bolt10

bolt10

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In.
 
rob112

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Can you believe Bon Jovi is trying to buy the Buffalo Bills?! Oh lawdy lawdy

:D
 
love2liftkat

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I'd love to follow along if that's cool with you?! ;)
 
Duramaxhd

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Today crew bench sort of

Due to it being the day after the meet no bench for me but I had to do something so in between loading and unloading the bar this is what I did

Weight was up today 225 that's a 10lbs gain in 2 days from my weigh-in of 215 but it will come off

Bar×20
Orange band tricep pushdowns 8×20
Orange band pullaparts 3×15
Orange band bicep curls 3×15
Push-ups 3×15
Then 30 min walk when I got home

Legs are pretty sore from the wraps got some good bruises going.
Lower back is tight along with my pecs and lats beat up in general :)

Fasted for the most part all day I normaly do this when I over indulge

Thats it thanks for reading
Dmax
 
herderdude

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Yup. Let's get it.
 
LizKing531

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In it brothaman!
 
Duramaxhd

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So after 4 months of ultra low carb dieting trying to add good carbs back is a pain. It's going to take a few days to get this right
 
rob112

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I get a lot of carbs from milk...milk is the bomb DMax
 
love2liftkat

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So after 4 months of ultra low carb dieting trying to add good carbs back is a pain. It's going to take a few days to get this right
It is always hard to transition! I'm sure you'll have it all balanced out in a few days!
 

capo180

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In it like I couldn't miss it man.. Haha. (No homo)
 
Duramaxhd

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Today
Heavy lower supplemental and assistance work
Current weight at 8 am was 223

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

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

Superset
Front squat/box squats
95×5
135×5
185×3
225×2
250×5×5
Box squats
320×5×3

Superset
Sumo deadlift/ 1"deficit deadlift
135×5
225×3
315×1
350×5×5
1"Deficits
350×3,3,3,2,2

Rack pulls (just above the knees)
480×3×3

Good morning
190×3×amrap

Calf Rotator machine
648×3×amrap

Leg press machine (done unilaterally)
205×3×amrap

Ab Superset
Stir the pots×21 revolutions/ab roller×10/McGill crunchs 20sec hold/45lbs weighted planks 20sec hold
Done 3 time through

Notes
First day back at it, I was going to go light but I read a inspirational post by Brandon lilly so I thought screw it.

Front squats were good last set I rushed it so form fell apart on the last 2 reps

Sumos took a few heavy sets to get dialed in. deficits were just tuff legs were shot after the sumo sets

Diet is good, odd thou how I could eat 2400 calories low carb and not be hungry at all now I'm eating 2525 and I get hungry quick O well ill deal with it

That's it thanks for reading
Dmax
 
love2liftkat

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Very strong workout!! My favorite part is the "a bunch" lol jkn...I know what you mean about being hungry on the calorie increase! That's how I've been since I increased my calories!
 
herderdude

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Holy balls that was a crazy sesh! Nice work, buddy.
 
Duramaxhd

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Thank guys and gals

I was surprised how well it went being so soon after the meet

Legs feel good right now low back is tight again been that way for a month now so I'm use to it. I wasn't sure I was going to have the power left to do the Rack pulls they moved quick thou and the last rep I held it at the top for at least 20 sec

Tomorrow is upper day and I can't wait after my epic fail imo on bench I'm very determined improve it just need to mind my cues and be aggressive
 
rob112

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Killer session there. I think this meet not going as you planned lit a fire under your ass!
 
Duramaxhd

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Killer session there. I think this meet not going as you planned lit a fire under your ass!
Just bench man I thought I had it dialed in but guess not just need to stay focused and stop telling myself I suck at bench/worrying about it and just ****ing press it cause I obviously can
 
Duramaxhd

Duramaxhd

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Today
Heavy upper supplemental and assistance work
Current weight at 8am was 219

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

Warm-up
7 mins elliptical
Mix of pulldowns in front and behind the head/light DB presses/Rotator cuff/front and side raises

2 board press (setsxreps)
Bar×10
95×6
135×5
155×3
185×1
2 board added
215×5
220×4×5
Down set regular bench
205×7

Ohp
Bar×10
95×5
115×3
125×5×5

Smith machine seated military press
135×7
145×5
155×2×5
165×3

Superset
Close grip cable lat pulldown/Kroc rows
150×5×5
Kroc rows
95×5×5

Mega set
Three-in-one's/ez-bar curls at 80lbs/seat rear delt raises/front raises/side raises 15lbs DB's
3 times through at amrap min. of 5 rep

Pec deck
140×amrap
160×2×amrap

Notes
Went in with very sore shoulders/upper back from the rack pulls so I was sure how it was going to go

2 board went extremely well just told my self u know what to do so it. The down set of 205 was fast but a bit loose if I stayed tighter could have gone a few more

Moved my grip in a bit on OHP and it went much better I was able it push off the lats on the bottom. I did the Smith as bit of overload type movement keeping the same grip and coming down the the chest

Mega set was ruff my shoulders and arms had had enough by the end

Thats it that's for read
Dmax
 
liftandswim

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Good workout dmax. Still impressed by your workload after the big lifts, I'm definitely not there yet
 
Duramaxhd

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Thanks guys

I actually thought I wimped out on this session a bit in terms of volume but I wanted to eliminate some stuff I was doing that wasn't really making sense to me
 

capo180

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nice work out man, a lot of good pressing there.
 
Duramaxhd

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I got to say I like this way of dieting much better tonight had 3 chicken tacos some Spanish rice a banana and raspberries
 

capo180

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squating and deadlifting tomorrow! i know your pumped!!
 
Duramaxhd

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Unfortunately it's not looking like it. I'm pretty pissed really my wife has to work and I have to watch the kids not that I don't love my kids to death but Damn I love to lift now too
 
Duramaxhd

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So since I got screwed this weekend I did a around of abs and some banded bicep curls not sure what I'll do tomorrow maybe a walk or something

Also good call on the milk rob started drinking a couple glasses a day now
 
Duramaxhd

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I can actually say till this week it has been 2 years since I had a glass of straight milk I missed it
 
CincyKiller45

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I can actually say till this week it has been 2 years since I had a glass of straight milk I missed it
Subbed.

And you're crazy. 1/2 gallon here per day. I've had to cut down recently due to carbs. :(
 
Duramaxhd

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Kids again so

Did an orange band Superset with push-ups
Push-ups ×15
Banded Pullaparts ×20
Banded unilateral shoulder press ×8
Banded Flys ×10 (not sure how effective these were)
Reverse lunges ×10
3 times through

Lol I attempted to do handstand push-ups the but that was an epic fail did like 1½ crappy ones then said screw it

Diet is going well eating some stuff that I haven't had in a long time. We went out last night with some friends but I ate beforehand so I could keep track. Been taking a probiotic with every meal seems to keep any bloat at bay

Got a chiropractic appointment tomorrow just make sure everything is in line and matiance

Thats it thanks for reading
Dmax

Added some green band lat raises 3×10 after
 
Duramaxhd

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Can't wait to lift in the morning going to change it up a bit for this light week

Chiropractor update
Took x-rays and scans that's it said he would have a plan put together by next Monday

Picked up some wheat eggo's and Walden farm's 0 calorie syrup can't wait to try it
 
love2liftkat

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Think about this, cows are strong like bull, we drink from their teet, we profit. Merica
This made me bust out laughing! Lol I can't stand milk though!
 
love2liftkat

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Duramaxhd...I love the innovation with your workouts since you were stuck at home!! Ended up with a great workout! Gotta keep trying on handstand push-ups! They're hard as heck but I love them!!
 
Duramaxhd

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Today
C.A.T. lower supplemental and assistance work
Current weight at 7:30 am was 219.2

Preworkout-compound 5/tmg/caffeine/yohimbine hcl 12grams
Intra-compete

Warm-up
7 mins elliptical
Goblet squats 55×a bunch
BSS×a bunch

Superset (setsxreps)
Orange band (holding down) Pin squats/BSS
Bar×10 (reg. Squats till noted
135×5
185×5
225×3
285×3
Belt
315×1
Added orange bands switch to pin squats
325×8×1
BSS (added after the 3rd single of pins)
115×5×5

Superset
1½ deficit deadlift/sumo deadlift
135×5
225×5
315×2×5
365×2
405×1
Sumo (added at the first set of 315 of deficits)
315×2×3
365×2
405×1

Good mornings
135×3×10

Weighted BB Hyperextenions
135×3×7

Donkey calf raises
490×3×amrap

Superset
Leg extentions/prone leg curls
90×3×amrap with drop set
110×3×amrap with drop set

Abs
Mega set
45# side bends×20/stir the pots 20 rotation/ab roller×6/McGill crunchs 15sec hold/45# Weighted planks 20 sec hold
3 time through

Notes
Did some pin squats (taken from the good book of rob) with a twist thou first couple were tuff but they got easier and faster coupled with the BSS which suck, made this very taxing

Kind of reversed the flow on deficit from normal usually do sumo first. Pretty sure that's the heaviest sumo I've ever done

The rest was my normal pump work

That's it thanks for reading
Dmax
 
liftandswim

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Awesome dmax.

How long are you in the gym? This just looks like so much work haha
 

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