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Dmax's pursuit for power & performance

Today
ME squat
Current weight at 5:15am was 222.1

Preworkout-razor 8/tmg/compete/karbolyn
Intra-compete/karbolyn/5grams creatine

Warm-up Goblet squats
BSS's
Hyperextenions


Squats (Mastodon bar)
Bar×10
160×5
210×5
250×3
300×3
Belt
350×3
Wraps (grippers)
415×3
440×3
460×3
3sec wrapless Paused drop set
270×5

Deadlift (off 4" blocks)
135×5
225×3
315×3
405×2
500×2×2
525×0,0

Standing calf raises
390×10,10,10,13

Notes
Squat were dialed in today buddy, felt strong and fast. Everything about sqauting felt right

Deadlift was another story blocks had me all ****ed up. First set of 500 second rep got caught in my shorts made lock hard, second set was better brain said the first rep had a slight back rounding. 525 alludes me again when to pull it felt screwed at about lock out set it down immediately rest tried again got it up but brains said it was iffy on the lock out so I'll save this pr for when it was cleaner I also ripped a hugh callus off my hand so that shut me down for the day boo



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Crew notes
Wes at 171 squated 800 for a trip in his suit
Norm was the big winner today with a 705 raw with wraps sqaut a touch high thou but at 231 age 54 damn

Thats it thanks for reading
Dmax
 
Great work man! Always impressed with your lifts! Sucks about your hand though! :(
 
I was informed by brain that I ride the bar pretty high may mess around with this tue thou I'd like to have some direction
 
I'm sorta hesitate about messing with the bar position it was feeling locked in today but if it gets me more power and more weight moved I'm all for it
 
I like to hold the bar as low as I can, even if Maybe I shouldn't. Good ass squatting! Don't feel bad about the 4" blocks, everyone has a height they suck from, sometimes it will take a few weeks to tap into what you need to do from that height. I like mixing the heights from 2,3,4, and 6.
 
Do you guys have to lean forward when standing with the weight? I just picture if standing up straight with it that low making it want to fall of the back(hence my confusion in the other log).
 
Don't worry about it now. It won't be a big adjustment, and if something does feel off, it'll be better to have context instead of making a bunch of blanket statements which may not apply.
 
Today
ME bench press and assistance
Current weight at 5:15am was 218.6

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

Warm-up
Banded Stretching
Pulldowns
Curls
Pull-a-parts
Wall clock<----awsome

Bench Press
Bar×10
105×10
145×5
195×5
225×3
255×3
285×2
300×2
Red slingshot (paused)
325×3
345×1,2 (first set didn't control it well)

Assistance
Hammer machine Iso-row
Hundo+plate×4×10

Decline crunchs
4×amrap (minimum of 18)

Pec deck (open handed)
120×3×10

Orange band tricep pushdowns/extentions 3×a bunch

Notes
Bench is back baby, O yea, and feeling good about Damn time too and I'm not going to lose it again not really much else to say setup was good and tightness was great can't wait for next week now lol

This has been a great weekend for me everything is coming back together couldn't be more happier

Tried to find the low bar position today pretty sure I got where it is now just need to implement it tue

Tomorrow starts new diet set up moderate carbs on off days with my current calorie intake workout days higher carbs and about 4-500 more calories we'll see how this treates me need to eat to get stronger

Thanks for reading
Dmax

Edit:also hung from monolift with black bands looks so wrong but feels so right :-)
 
Heck yeah!!! Awesome job dmax!!
 
Ty Kat

Coaching Moment - New Lifters on Squats: Invalid Link Removed

This is cool kid does pretty good for his first time also like his thing of minimal ques just brace and everything else falls into place
 
Dunno why I wasn't in here...
 
Nice benching man! It's good to get those weights back up. Probably gonna buy my self a slingshot for my bday next month lol.
 
So today was the first day of my diet routine 181 pro 151 carbs 121 fat

Tomorrow is a workout day so 181 pro this may go up as much as +25 this day haven't decided yet
3-400 carbs and 64 fats abouts most extra carb during and after workout

300 lbs banded squats to tomorrow looking forward to it
 
Sean1332 said:
You can always lap the bands around the plates too for just a bit more tension. Did it once and it sucked ass.
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Thats a good Idea, fortunately the rack I use at the commercial gym has pegs to hook too so I can make it the same everytime. only problem is I don't know the tension at the top or bottom I went to buy a fish scale this weekend but even the expensive one I found only went up to 50 lbs boo
 
Duramaxhd said:
Thats a good Idea, fortunately the rack I use at the commercial gym has pegs to hook too so I can make it the same everytime. only problem is I don't know the tension at the top or bottom I went to buy a fish scale this weekend but even the expensive one I found only went up to 50 lbs boo
Click to expand...

Does your gym have one of those scale's that can get your height? Just have someone get the height of the bar on your back. Throw the bands on and empty bar, step on the scale, squat down just a smidge to that recorded height, get the weight, subtract yourself and the bar, and boom-band tension.

There's probably an easier, less retarded way of doing it....worked though.
 
Today
Lower supplemental and assistance work
Current weight at 730am was 216

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

Warm-up
7 mins elliptical
Goblet squats
BSS's


Wide stance parallel orange band box squats (setsxreps)
Bar×10 (bands)
135×5
185×5
225×3
Belt
275×2
300×10×2 (90 sec rest)

300 box squats+bands: Invalid Link Removed
Set 9

1" deficit deadlift
135×5
225×5
325×5
385×3×5

Rack pulls
315×2
405×2
455×2
500×2×2 (straps callus hurt)

Superset
Front squats/low bar practice (same weight and reps) (beltless)
135×10
155×10
175×10

Bow and arrow straight leg deadlift (beltless)
135×5
185×6
225×2×6

Wide grip cable lat Pulldowns
105×10
125×3×10

Superset
Iso-plate loaded Kneeling hamstring curls/kettlebell swings
Plate×10\75×15
Plate+25×10\75×15
2 plates×10\75×15
2 plates+10×8\75×15

Abs
Stir the pot ×50 (25 one way 25 the other) /ab roller ×12/McGill crunchs 30sec hold
3×through

Notes
good day lots of work done 300 felt good today didn't notice to much slowing

Deadlift was still good still got plenty of speed

Low bar practice was odd mite work on it with the guys this weekend I did notice that the rack needed to be a bit lower to unrack properly at least when walking it out

Thats it Thanks for reading
Dmax
 
Good work man. I'd work on really sitting back onto the box to load up your hips. It'll give you a bit less shin angles. From there, your hips should be loaded enough to initiate it off the box.

Nice setup on the bands.
 
Sean1332 said:
Good work man. I'd work on really sitting back onto the box to load up your hips. It'll give you a bit less shin angles. From there, your hips should be loaded enough to initiate it off the box.

Nice setup on the bands.
Click to expand...

Thanks man I'll work on that next week I'm going to drop the box a tad bit and I'll get another video so u can give you opinion
 
Agree with what Sean said. If you load up the hips and hams and keep your shins vertical it's likely that you won't need to lower the box. I usually coach people to not worry about their knees, to just push hips back and open hips hard until you feel that box and it usually works out perfect. Back back, open open, up. Nice day today. Those squats were speedy.
 
Nice work, Dmax! Squats looked good. I feel like you have to accept some upper torso lean on box squats to achieve the optimal shin position.

That's a lot of volume btw...how long, roughly, were you in the gym today?
 
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