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Dmax's pursuit for power & performance

CincyKiller45 said:
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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As I'm running it through my head that probably exactly what's going to have to happen

I'd say with Warmup changing shoes and talking a bit I'd say 2 hrs maybe a hair over
 
Can't find the link it was in one of the elitefts workout logs thou

Basically u put a plate on each end of the bar then stretch a band between the ends looping it on the ends of the bar around the plates if u have plates with handles it helps to hold the band in place then u perform what ever deadlift u desire while standing on the band I guess u could just say it's an easier way to do banded deadlift make sense
 
Sounds like a lot of tension! I used to do it putting the bands over the bar outside of my hands, but as usual, you're taking it to a whole 'nother level.
 
I like that...
 
Duramaxhd said:
Yes it would, I think in that instance u could use a lighter band Sean1332 based on the RP diet would u say all my workouts fall under the moderate column that's what it's looking like to me want to set this up properly
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Hmm let me look at it again. I fell off the wagon with it. Not like the wagon was even moving anyways
 
And by falling off the wagon, I mean I just ate multiple peices of French toast stuck together with peanut butter and Nutella just now
 
Posting this for other people's feedback as well:


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I would say, maybe, the more intense session would be Moderate, whereas your volume based sessions would be Hard.

I need to read into breaking down the total calories. Ugh.
 
I've heard Israetel say peaking training is 1g carbs a day, So that would be your weekend sessions. Then kick it up some on your volume days.
 
Nice, gettin to sleep in.
 
Today
Upper supplemental and assistance work
Current weight at 4 am was 217

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

Warm-up
7 mins lateral machine
Pulldowns
Rc stuff

DE bench press micro minis 3 different grips (index on smooth, thumb way, pinky on the ring) (setsxreps)
Bar×10 (bands)
65×5
95×5
115×5
135×3
165×12×3 (60 sec timed rest) 50% of 1rm

Setup

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OHP(false grip) /pull-a-parts×15(last 3 sets)
Bar×10
65×10
95×5
115×5
130×5,5,8

Close grip Incline press/pull-a-parts×15(last 3 sets)
65×10
95×10
135×5
165×3×5 (Paused)

Convergening plate loaded chest press/3D's ×5 (all sets)
Plate+25×10
2 plates×5
2 plates+10×5
2 plates+5+10×5

Pendlay rows
155×4×5 (2 over 2 underhand
205×5 underhand
135×10 Overhand

Superset
Tate press/DB curls
35×3×12
35×3×10

Superset
High cable flys/low cable flys (4141 tempo)
3 sets of at least 6 with a drops set at the end

Abs
Machine crunchs/lying leg raises
140×15\10
160×10\10
165×10\10

Notes
Good day bands are awsome it's felt a bit light but I wanted to ease into it and that's what they recommend was really feeling the leg drive today

OHP felt great today could have ground out a few more on the top set but started to get loose

Close grip Incline is coming up nicely very pleased

Pendlays I suck at so they are staying for a while

Thats it thanks for reading dmax
 
I like that. I've been wrapping my bands under the bench.
 
So my first high calorie day is sorta fail had a funeral to go to then after had big lunch that I couldn't really track so I make the best decision I could not really that big a deal just wanted to get I dialed in is alll
 
I have these days set up for 3150 calories low days 2315

I have no clue what I'm at today for caloric intake

Edit:This is constant with the book
 
So the past 2 weekday workouts are going to be the standard for a while anyone got any suggestions on additions or subtraction I was thinking of adding JM Press somewhere in today but it seems like I have enough tricep work going on
 
Very solid session there. That's a lot of pressing ma man. I don't really have any give or take to much, but maybe contemplate a little more back work if you are doing a lot of accessories. I noticed you do way more pressing than pulling(I know I'm one to talk with only 2-3 row slots a week). But, if it's working and you feel healthy and are getting stronger just keep kicking ass seabass :D
 
Duramaxhd said:
Thanks rob I actually do row 3 times a week now Tuesday Thursday and Sunday think I should add something else?
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Dammit I completely missed that you were doing pull aparts and stuff with your accessory pressing movements. Herp derp on my part. Before I notice everything super setted I read it as

Press

Press

Tricep accessory

Row

Fly


When really there was pulling stuff supersetted in there. My bad!
 
Well I'm glad I did that 3 month Cycle of carb nites or it would be really difficult to make these caloric and macro swings every other day
 
ME squat and deadlift
Current weight at 5:15am was 219.3

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

Warm-up
Hyperextenions
Goblet squats
BSS's

Squats (Mastodon/lowbar)
Bar×10
135×10
240×5
320×3
Belt
370×2
420×2 (wraps grippers)
460×2
485×1
410×5
360×3(wrapless 2 count Paused
260×5(2 count paused)

Deadlift
135×5
225×5
315×3
405×2
455×2
495×1
495×1
495×1
415×6 (big pr last time was 405 for 6 I believe)
415×8 (straps)
415×4 (dead lol)

Standing calf raises
300×20
320×15
300×15+toes in 5

Notes
Low bar is going to take time to get right a lot of the sets I was coming out on my toes. I keep worrying the bar is going to fall off this is something like going to have to deal with mentally. 485 was supposed to be a double but ended up being more of a paused rep due to position lol

Deadlift
Was ok my shoulders were coming forward a bit on the 495's so rather then reinforce bad habits a teammate suggested some down sets. Could have gotten 8 on the first set but my hand is still ****ed up from last week and was hurting (I know I'm a puss) so striped up for the next 2 sets

Post workout shake
60 grams honey 1 scoop cellucor protein 8oz milk 6oz water 5grams creatine and 3grams Leucine

Thats it thanks for reading
Dmax
 
Anyone notice the monstrous weights being moved in prep for the Arnold? I know I'm seeing some big numbers on my Facebook daily
 
I think so everywhere you look 7,8,900lbs bench squats and deadlift crazy the amount of power one person has/can posses
 
Nice work today DMax. Still very impressed which how far you have come. It's motivating to me. Keep it up!

And as far as the RUM stuff, is it me or does it seem like some of these guys do 1 rep maxes all the time?
 
Thanks Boss just remember u inspired me first and still do with your hard work and dedication

I know our crew is alway working up to 3, 2,1 rep maxes
 
Duramaxhd said:
Thanks Boss just remember u inspired me first and still do with your hard work and dedication I know our crew is alway working up to 3, 2,1 rep maxes
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Thanks man.

And it's crazy bc I see Cummings doing a PR single line every freaking week. He also sells a training method...but I'm like...is it Bulgarian!? I dunno!? Haha

Other note, you use carbs intra? And do you like recovery difference if so?
 
I have been for the past month did notice I don't wear down as quick

But the big difference has been this past week with the intra carbs and increase carb on workout days I've felt completely recovered the next day if I feel good tomorrow after all I did today I'll be completely sold on this concept
 
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