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Dmax's pursuit for power & performance

We had similar bench plans today haha

And yea, a good handoff is more than just pulling on the bar. My gyms owner has everyone in the place giving a lift off the same exact way.
 
Are your hips shooting up/back causing it to put your chest out of position on the squat? I just ask to give you another possible option haha

I ask because this is my issue at times: Invalid Link Removed
 
bolt10 said:
Are your hips shooting up/back causing it to put your chest out of position on the squat? I just ask to give you another possible option haha I ask because this is my issue at times: Invalid Link Removed
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That's a pretty interesting article. I'd be willing to bet a weeks pay that my PC is much stronger than my quads and core.
 
Great read. I followed the links around on that, too. Fronts and hacks are a big priority in my next training cycle.
 
I've read this article a couple times now and at first it seemed to make sense to me but now that I read it more it seems to contrast with how the body works together to accomplish a squat Im not a medical student thou so I could be wrong
 
Eat. Train your entire body. Train your strengths and attack your weaknesses. And above all, strive for technical proficiency. Game over.
 
herderdude said:
Great read. I followed the links around on that, too. Fronts and hacks are a big priority in my next training cycle.
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Ya it connected with me because my hips always would shoot back and I was like "damn need more PC strength", but it didn't seem to help it. I hammered Front Squats and got them respectable and BOOM, it helped. :)

Just thought it may help some others as well.
 
Duramaxhd said:
So after that good weekend of hard work I feel amazing not a single pain or ache I can't believe it
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That's a huge success I'd say after all you do!! Awesome!
 
Duramaxhd said:
napalm U got a new log that i missed?
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Prolly in the next few weeks, I want to run 10/20 for 20 weeks going into nationals. After worlds I'm still pretty beat up from my last training cycle. With the exception of starting to get used to my gear, I had planned on not doing much until the beginning of the year.

Got the squat suit on yesterday for the first time. I feel and look like I got hit by a truck...
 
Sounds good man I'll look forward to it
Couple guys I train with are doing 10/20 again they liked it so much the first time
 
So my wife's knee is bothering her so I wrapped it with one of my wraps but first I comp wrapped it to show her how we do it but she didn't care for that much told me it hurt and I was stupid. I didn't even put any power behind it ether lol
 
Duramaxhd said:
So my wife's knee is bothering her so I wrapped it with one of my wraps but first I comp wrapped it to show her how we do it but she didn't care for that much told me it hurt and I was stupid. I didn't even put any power behind it ether lol
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Lmao I can relate. I tried to make the wife my mobil-a-buddy and she thought voodoo wrapping was groce and dumb
 
Duramaxhd said:
So my wife's knee is bothering her so I wrapped it with one of my wraps but first I comp wrapped it to show her how we do it but she didn't care for that much told me it hurt and I was stupid. I didn't even put any power behind it ether lol
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Rofl! That's funny! My hubby likes to mock me in Arnold's voice! Lol Gotta love 'em!
 
rob112 said:
Lmao I can relate. I tried to make the wife my mobil-a-buddy and she thought voodoo wrapping was groce and dumb
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Why is it they can be so afraid of trying new things... Then it's dumb not even knowing how, why or in what circumstances it works
 
So I'm looking through my Facebook and it's the same crap over and over and I come across mark bell sling his products and talking about his big ass house and I know it sounds like jealousy but it's not I love the guy lol his videos insight additude on thing are just cool to me... Sorry for the ball swinger post that is all lol
 
Today
Lower supplemental and assistance work
Current weight at 5:15am was 213.4

Preworkout-Mr Hyde/White flood/tmg/compete/karbolyn/Leucine
Intra-compete/karbolyn/creatine 5grams

Warm-up
7 mins Arc-trainer
60# Goblet squats
BW BSS's

Superset
Beltless Paused 2-3 sec Zercher squat/4 plate hack squat machine
Bar×10/5
65×10/5
95×5/5
135×5/5(Pauses start)
155×5/5
185×2×5/7,7
195×5/7

Superset
Beltless 1" deficit deadlift/sumo deadlift(same weight and reps)/chin-ups
135×5/5
225×3/5
315×3/5
355×2×3/5,4
Down set of just deficits
315×8

Beltless 1" deficit stiff leg deadlift (hook grip)
135×10
155×10
175×10
175×10

Superset
70# constant tension step-ups/60# kettlebell swings
4×10
4×10

Abs
Stir the pots×40 (20 each direction)/fat gripz ab roller×10/70# planks 10 sec holds
3×through with a set of side planks and McGill crunchs at the end 10sec hold each

Notes
Let's just say ouch, superset work was brutal

Zerchers were ok got to get used to holding the weight there but I like the emphasis it places on lower back

Speed wasn't there on the deficits perhaps should have be doubles

I find it easier to maintain form with the heavier kettlebell swings but I'm sure there is going to come a point where it will be to heavy to use correct form

Thats it thanks for reading
Dmax
 
The super set king! Lol. Zerchers? Those are where the bar sits in the elbow crease right? Looks like one of the more uncomfortable ways to hold a bar lol.
 
Holy chit somebody's trying to blast their core into the stratosphere! Nice day.
 
F@cking eh right chap - nice work!


I've heard folks talk about putting a towel in the elbow crease to guard the bar from digging in too much
 
Thanks king.
I did try to towel thing it helps a bit but not much also tried to really squeeze the bicep thinking it would give more cushion didn't seem to matter

Feel pretty sore today I know they say that soreness isn't really a good sign of building muscle but I hope they are wrong
 
You could try using fat grips or an axle bar as well to spread the force.
 
Dan Green's FB today has a vid of 495x8 front squat - he crosses his arms - seems like a more comfortable compromise for heavy zerchers
 
I've been doing a lot of front squatting was just looking for something a bit different for a change plus I feel like Zerchers work the lower back a bit more I may be wrong but what I do know is it was stiff yesterday

Got bench today we'll see what torture I can come up with on that
 
Today
Upper supplemental and assistance work
Current weight at 9am was 211.2

Preworkout-Mr Hyde/White flood/tmg/compete/karbolyn
Intra-compete/karbolyn/creatine 5grams/l-leucine

Warm-up
8 mins cycling
Pulldowns
Rotator cuff

Superset (setsxreps)
C.A.T. Bench (3 grips thumb from smooth, pinkie on ring, ring finger on ring)/90# Kroc rows
Bar×10
95×10
135×10
155×6
185×6
205×3
220×9×3\rows 9×8

Superset
Incline close grip bench/30# Incline DB flys
65×10
95×10
135×5
155×5
185×3×3/flys 5×8
Down set
135×10

Superset
Standing OHP/green band 3D's
65×10
95×5
115×3
135×3×3/3D's 5×8
Rest pause
115×4 20sec 2 rep 20sec 1 rep

Hammer machine shugs
6plates×15
8plates×2×10
8plates 2tens×10

Superset 3130 tempo
Low Cable flys/cable side raises
4×10,10,8,8
4×8,8,5,5

Superset
Tricep Cable kickbacks/straight bar curls
25×4×8,8,10,10
55×4×10

Abs
Machine crunchs/laying leg raises
120×20
140×2×10
Raises
3×8
Decline cunchs
1 set amrap

Notes
Bench felt great today watched that vid and decided to get my head out of my ass in move some weight stop making excuses. Rows for hoes today lat pump was pretty crazy there for a bit

Decided everything else should be rep work pretty happy with it OHP could have been better but by the time I got to it I had all ready pushed a lot of weight so it is what it is

That's it Thanks for reading
Dmax
 
Dmax is the king of supersets. Beastin it up man.
 
What do u do when your in between lifting days and house work is not a priority....

Watch movies of course



Invalid Link Removed
 
No squats today had to help a friend pick up a motor in Saginaw MI. 2½hr drive one way all told 6hr+ driving this morning
 
Today
ME bench and assistance work
Current weight at 5:15am was (no clue)

Preworkout-Mr Hyde/White flood/tmg/starbucks/compete/karbolyn
Intra-compete/karbolyn/5grams creatine

Warm-up
Straight arm Pulldowns
Front/behind pulldows
Rotator cuff
Banded Stretching

Bench Press (pink on the ring)
Bar×10
65×10
95×10
135×10
185×5
225×3
255×2
275×4×2
Red slingshot
315×3,2,2

Assistance
Superset
Incline DB press (elbows tucked)/pec deck
45×10
60×3×8
Deck
110×10
130×3×8-10

Hammer strength iso-rows
3 plates×3×11,10

One arm tricep pushdowns
Band tricep extensions /push down for burn out

Notes
Bench was good. Second reps of 275 were hit and miss never need help just slow always loose my groove.. Really needed the 315 sets need to feel the weight in my hands again didn't feel heavy at all. Still really pissed I lost my momentum I had going on bench but it's coming back this is only the 3rd week back. I always say bench is my worst lift or I suck at it but I've had enough of that **** I'm going to make it great ( self talk lol)

Assistance was OK was shot from the bench volume

Thats it Thanks for reading
Dmax
 
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