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Dmax's pursuit for power & performance

Today
Lower supplemental and assistance work
Current weight at 7:30am was 217.4

Preworkout-white flood/tmg/compete/karbolyn
Intra-compete/karbolyn/5grams creatine

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

Beltless 3sec paused front squats
Bar×10
65×10
95×10
135×5 (pauses start)
155×5
185×5
205×5
215×4×5
Down set
155×12

1¼" deficit deadlift
135×5
225×5
245×5
285×5
Belt
315×5
335×5
355×5 (left at least 2 in the tank)

Beltless Sumo deadlift
315×3×3

Beltless Straight leg deadlift
185×3×10

Wide grip upright rows
140×8
130×3×8

Donkey calf raises
400×15
445×3×15

Superset
Traveling lunges/kettlebell swings
90#×3×24 steps
65#×3×15

Abs
Stir the pot×40 (20 each direction)/120# machine crunchs/ab roller×10/decline crunchs×15/65#side crunchs×15
3×through

Notes
Going to stay away from supersets on my main stuff feel like I'm not giving those moments the proper attention and going to up the volume

Deficits were fast, really fast I was surprised. looking for great things from these

Did I ever mention I hate traveling lunges well I do

Thats it thanks for reading
Dmax
 
Today
Upper supplemental and assistance work
Current weight at 4:15am was 216

Preworkout-white flood/tmg/compete/karbolyn
Intra-compete/karbolyn/5grams creatine

Warm-up
7 mins cycling
Pulldowns
Rotator cuff

Fat gripz bench press (setsxreps)
Bar×15
95×10
135×10
155×5
185×5
205×5
215×3
225×4×2
Reactive slingshot
235×2×5
240×5

Superset
Ohp/green band pull-a-parts
Bar×10
65×10
95×5
115×5
135×3/15
140×3/15
145×3/15
150×2/15
150×1/15
Down set
95×10

Close grip Incline press
Bar×10
65×10
95×10
135×10
155×5
165×3×5
Down set
135×8

Close grip lat Pulldowns
105×10
135×10
165×3×5

Flat DB press
55×10,10,8,10

3-in-1's
80×6×4 with presses at the end of each set

Superset
Low cable flys/cable side raises(4141 tempo slow)
30×4×6 (5sec hold on last rep)
20×4×6 (5sec hold on last rep)

Run the rack
60# with 10# drops down to 10's amrap

Machine crunchs
120×20
140×15
160×10

Notes
Great day bench felt good setup is get better on these others bench. I was really digging the slingshot today had a nice groove going

OHP was staying really tight till the last set I got a little to amped up and lost my tightness

Thats it I'm pretty beat up atm legs are sore as hell, lat are getting there

Thanks for reading and have a very merry Christmas my friends
Dmax
 
Not as bad as I thought it was going to be, figured it would cut some power/strength off but didn't notice much felt good on the forarms thou :-)

Edit:They are the reds ones FYI
 
Wrivest said:
ok, question time... I know during bench, you want a tight grip to help with muscular engagement and such... But why fat gripz during bench? I don't really think of it as a grip intensive lift.
Click to expand...

I did it as a different type of stimulus. Kind of along the lines u stated u want a tight grip to engage all the muscles using the fat gripz makes this harder to do since they are so big your hand is pretty much open
 
Wrivest said:
ok, question time... I know during bench, you want a tight grip to help with muscular engagement and such... But why fat gripz during bench? I don't really think of it as a grip intensive lift.
Click to expand...

It's far less damaging to the elbow region to press with fat grips or a fat bar, and I feel like my triceps and bar path muscles have to work a little harder as well with the fat bar. The Compound only uses fat bars except for meet prep. It's just safer and more comfortable.
 
herderdude said:
It's far less damaging to the elbow region to press with fat grips or a fat bar, and I feel like my triceps and bar path muscles have to work a little harder as well with the fat bar. The Compound only uses fat bars except for meet prep. It's just safer and more comfortable.
Click to expand...

As I was reading, this was the answer I was thinking...yet I've never thought to do it when the arm is funky in place of comp bench. I'll keep it in mind.

Getting a lot of good work done in this session DMax. Merry Christmas back at you broski :D
 
Thanks rob I'm slowly gaining confidence to push myself without the crew one of the biggest problems that has held me back this past year when I train by myself

I own it to you actually for sort of pointing out that I was bitching out on my supplemental days
 
Any have any thoughts as to why my gracilis would be getting super tight all the time. Or any of u guys experience this? I've been trying to stretch it daily but it doesn't seem to help
 
And that's why I bought hammy bands. It's better now, but I definetly pulled it at one time (hence buying the compression band). Were you doing anything wide stance?
 
Some times my front squats tend to get a bit wide bit I wouldn't say much wider then my comp squat if at all. I was thinking I may just be trying to force my knees out too much or could it just be the sumo's
 
capo180 said:
big belly benching!
Click to expand...

Squatting is so easy when you're fat, it ain't even funny. Easy to get tight under the bar because you barely fit, and the mishmash of adipose tissue at depth is just a glorious launching pad.
 
Today
ME squat and deadlift
Current weight at 5:15am was 222.3

Preworkout-white flood/tmg/compete/karbolyn
Intra-compete/karbolyn/5grams creatine

Warm-up
60# Goblet squats
BW BSS's

Squats(setsxreps)
Bar×15-20
155×5
240×5
Belt
310×3
Wraps
380×3
410×4×3

Deadlift
225×5
315×3
405×2
455×1
505×1(easy 20# pr)
515×1(30# pr)

Standing calf raises
400×4×10

Notes
Great day squats were solid and fast great setup today

Deadlift was awsome I was looking to pull 505 in the new year but after 405 Jayson asked why I didn't pull the 500 that was there I said I've never pulled 5 he said well do it the stop bitching out so I said **** it pull the 455 for a setup then 505 and man did it fly bet it could have been a double. I have a vid of both and post it when the guy sends it to me

Thats it thanks for reading
Dmax
 
Thatta boy! Nice PR. Congrats on joining the club.
 
Thanks everybody felt great to finally pull over 500 I was beyond pleased.. Still waiting for the video

Today
ME crew bench press and assistance
Current weight at 5:15am was 222.4

Preworkout-random/tmg/compete/karbolyn/coffee
Intra-compete/karbolyn/creatine 5grams

Warm-up
Pulldowns
Curls
Rotator cuff
Banded Stretching

Bench Press
Bar×10
105×5
145×5
195×5
225×3
265×3,2,3,3,3
Red slingshot
300×3
315×4
330×3

Accessories
Iso-rows (setsxreps)
4 plates per side×5×8

Pec deck
120×15
140×10,8,8

Notes
Not a bad day wasn't getting tight enough and the first couple set were slow hence the set of 2 but after that got may head in the game and much improved. Slingshot was good 330 for 3 I believe is a slingshot pr but not 100% on that. I'm pretty sore atm delts, biceps, and tricep good sore thou

Thats about it thanks for reading
Dmax
 
liftandswim said:
Big slanger weight

Edit: can't wait for my reactive to come in. Going to be hard not to abuse it lol
Click to expand...

Just throw it on for a rep-out set with 10% more than your top weight for the day and you're good. As long as you're not using it for every set, you won't be abusing it. I have used it for incline, dips, and dumbbell presses as well.
 
liftandswim said:
Thanks, will do
Click to expand...

Make sure to pause every rep, too. They're hella springy. My first day with my slingshot I had a hard time with 295 raw and I threw on the slingshot and hit 405x2 because TnG. Maddog slingshot, though. That thing is hardcore.
 
So last week while loading weights for squat I dropped a 25# plate on my big toe so apparently this week felt the need to trump that and dropped a hundo on the same foot and nicked the big toe on the opposite foot felt great. Also my right hand is sorta purple atm from tight wrist wraps which I didn't even know could happen lol. Guess I'm just accident prone lately
 
I'm about to order a slingshot myself as my late Xmas gift, very excited!!
And dude... A hundo on your foot!!!! I think I teared up just reading that!
 
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