Dmax's pursuit for power & performance

Lower day
Current weight at 6:30am was 224

Caloric intake 3150

Preworkout-razor 8/compete/gatorade/caffeine 400mg
Intra-compete/gatorade/creatine 5grams

Warm-up
8 mins Arc-trainer
Goblet squats/sumo goblet squats
BW BSS's

Paused squats (beltless
Bar×10
135×5
225×5
275×3
315×2
355×2×2 (Paused little to heavy)
335×4×2 (Paused)

4th set
335×2 paused: Invalid Link Removed

Rack pulls (knee lvl)
225×3
315×3
405×3
Belt
495×3
515×3
535×2
550×2 (pr)
550×1

550×1 rack pull: Invalid Link Removed

Good mornings (arch back)
135×10
205×4×10
135×20

Wide grip lat Pulldowns
50×20
90×3×20

Superset
DB farmers walk/kettlebell swing
85's in each hand 4×100 feet
85#×3×15

Abs
Weighted planks 90# ×3×45sec
Stir the pot 3×60

Notes
Went well today started the paused work a bit too ambitiously lol had to cut it back a tad 335 was just right 2nd rep was a slight struggle so felt it was perfect. Videos angle make it hard to judge the depth but I did sink it deeper watched it in the mirror still working in the glute thing

Racks were good felt strong did the extra single just to film it so u could see how it was done and I was concerned my back was round but was not the case

Last set of gm's was too light for a amrap cut it off at 20 felt like I could keep going forever

Lats were a blood flow thing to help recovery

That's it thanks for reading
Dmax
 
Expload faster out of the whole on pauses, id go just one setting down on the rack pulls. Looked like you may have been hitching the weight a touch.
 
Congrats on the weld weld cert man.
 
Cool
next week I'm going to cut the weight down on the pauses too it's giving my legs a good workout but not accomplishing what I want and not addressing what your seeing

Edit: thanks coach
 
O I added the farmers walks today cause one of the guys that's started training with us said he had read that it mite help with my tendinitis
 
Duramaxhd said:
Cool
next week I'm going to cut the weight down on the pauses too it's giving my legs a good workout but not accomplishing what I want and not addressing what your seeing

Edit: thanks coach
Click to expand...

Coach lol thats flattering. Id drop the weight a little. Just really think about engaging the glutes in the whole and firing up.
 
I'm with Lou. We all know rack pulls help us move heavier weight, but I still love to take ~85-90% for triples or 5s, use them to build rather than test.
 
herderdude said:
I'm with Lou. We all know rack pulls help us move heavier weight, but I still love to take ~85-90% for triples or 5s, use them to build rather than test.
Click to expand...

When I do block pulls off of like 3" of mats or so I find it so much freaking harder than regular pulls. It's cray Maine.


Nice work as always DMax.
 
So I feel I should give a explanation on why I did the pulls the way I did

A few months back when my deadlift was about 455 and my lock sucked Jayson prescribed this set up to me alternating triples and double adding 5lbs a week from just at or above the knee with this setup my deadlift started to climb again and lock out became very fast.

I never felt it was a testing type thing I felt that it helped improve my grip and allowed me to handle a weight that was more then what I could pull from the floor.
I do think adding plate to the floor would help as it was suggested by him just before I stopped doing them all together

I'm not trying to be argumentative just wanted to explain why it was done the way it was
 
So I'm kicking myself in the ass for not icing my lats this whole time I've had this problem going on been such a relief today

Tomorrow I got a solid plan I think for upper back and bench hopefully works out the way I want
 
I'm finding that if you have an issue u almost have to explore all options to see what works best then come back because I had be heating it mashing and rolling thinking that's best and it work as long as it stayed heated the ice on the other hand did it twice today and had relief all day
 
Duramaxhd said:
I'm finding that if you have an issue u almost have to explore all options to see what works best then come back because I had be heating it mashing and rolling thinking that's best and it work as long as it stayed heated the ice on the other hand did it twice today and had relief all day
Click to expand...

Good call on getting back to the ice then. I did an Epsom salt bath, extra hot, and I forgot how much that relaxes the muscles. Listening to little mark bell Stan efferding podcast and zoning out.

And the mashing...it's like sometimes it's great and some times it can acsaserbate the issue. So spot on; have to try it all.
 
rob112 said:
Good call on getting back to the ice then. I did an Epsom salt bath, extra hot, and I forgot how much that relaxes the muscles. Listening to little mark bell Stan efferding podcast and zoning out. And the mashing...it's like sometimes it's great and some times it can acsaserbate the issue. So spot on; have to try it all.
Click to expand...

Never knew how well-spoken Stan was.
 
Interesting video.

Invalid Link Removed

I'll have to give the Mark Bell podcast another try. I listened to the first 10m once and they didn't discuss anything but flirting with each other.
 
Thanks i may watch it sometime I normaly give up cause of the horse play

Invalid Link Removed

Need to get the wife to do this to me
 
Upper day
Current weight at 6:30am was 220.3

Caloric intake 3150

Preworkout-razor 8 1½ scoops/compete/gatorade/caffeine 400mg
Intra-compete/gatorade/creatine 5grams

Warm-up
8 mins cycling
Pulldowns
RC
Pull-a-parts + banded distractions
Side/front raises

SS
Dead bench/wide grip pull-ups (setsxreps)
Bar×10
95×5
135×5
155×3
Dead bench
195×8×1
Pull-ups with bench
8×3-4 (couple holds at the top mixed in)

SS
OHP/60#upright rows×8/Pull-a-parts×10(orange band)
Bar×10
95×10
135×5 (start SS
140×4
145×4
150×3
Rest pause set
115×12 30sec 5reps 30sec 3reps

SS
Pendlay rows/60#French press
145×2×5/press 10, 10
150×5,8 /press 10, 10

SS
45#Straight arm Pulldowns×10/20#cable curls×12/20#side rasies×8-10/orange band Pull-a-parts×8-10
3 times through with a drop set on side raises. Pulldowns done slowly

High cable flys (open handed)
40×10
50×10
40×10

Abs
40#Ab swing×amrap
Ab roller×10
3 times through
Cable crunchs
105×amrap
125×amrap

Note
Dead bench is a pain adjusted my grip a couple times till it felt strong which oddly enough was index finger on the ring. I wonder if the bars at the gym differ that much from the one I use on the weekend u wouldn't think so

OHP felt heavy probably cause I was sweating my butt off after the first SS
big pump in my back shoulder and triceps after the rest pause set

Rows were rows what can I say, felt strong on them today

Filmed one of my dead bench presses I can upload if there is a demand for it

Drive home I remembered I wanted to do dips today and forgot Damn it lol

That's it thanks for reading
Dmax
 
Nice volume man.
 
195 dead bench: Invalid Link Removed

Basically it's pressing off of pins for singles completely eliminates the stretch reflex

U can sorta see I the vid as well I widened my feet out and was able to squeeze the glutes hard which I've never done before u can see my stomach rise a bit when I do it
 
Duramaxhd said:
195 dead bench: Invalid Link Removed

Basically it's pressing off of pins for singles completely eliminates the stretch reflex

U can sorta see I the vid as well I widened my feet out and was able to squeeze the glutes hard which I've never done before u can see my stomach rise a bit when I do it
Click to expand...

Nice man. Yeah I agree on the foot placement. Nice and wide and point em outwards. That's how I'm doing mine now. Feel a lot more drive that way.
 
I find it easy to squeeze them around the top, but at a bottom position it kind of feels impossible. Please someone correct me if I am wrong, but isn't this why there is great importance on the relationship with the feet, the floor, and spreading the floor in general at the bottom? Or can you guys actually squeeze your ass at the bottom?

Thanks in advance
 
rob112
To me it's all related.
In the hole I've been active trying to torque my feet/push my knees out just a tiny bit more when I do this I can actually feel my glutes ingage try it at home u can see what I'm talking about. By torqueing my feet my knees push out a tad as a consequence and when I squeeze my glutes my knees push out so I feel if I focus on the knees out in the hole a bit more it will all come together for me as a whole I hope
 
Wife started her diet and soon going to be putting in some work at planet fitness I'm happy for her I hope she can stick with it this time. This turn of events should help with my continued quest to lean out do to the fact we won't be getting junk so often like this past weekend where I had pizza and dessert sat + sun big time fail on my part
 
Where is she starting her calories at? My wife has been consistent in the gym since Dec, and she finally decided to track cals (sometimes...) last week. I started her at 2000/training day, 1300/off-day, but I'm just winging it to see how she responds.
 
She just started yesterday and hates the thought of tracking so right now I got her just tracking what she eats for a couple of week and based on that I will make changes I sorta want to see what choices she makes when trying to eat better. Ideally I'd like to see her move into a more nutrient dense diet about 85% quality and the rest pleasure type foods but still stay with in her macros
 
Having a beginner track macros is a terrible idea IMO. It's too much. But if an individual isn't willing to track calories (which is easy as hell) then I honestly don't think they have the drive to achieve much. My 2 cents. No hate, dmax!
 
rob112 said:
I find it easy to squeeze them around the top, but at a bottom position it kind of feels impossible. Please someone correct me if I am wrong, but isn't this why there is great importance on the relationship with the feet, the floor, and spreading the floor in general at the bottom? Or can you guys actually squeeze your ass at the bottom?

Thanks in advance
Click to expand...

Yeah I try to get everything super tight at unrack & kinda imagine my body like a spring loading until I touch. (basically if I don't, I get a ton of butt lift)
 
L&S she doesn't man, she is unwilling to sacrifice the time to track or prepare but this is a step in the right direction. I don't so much want her to track macro atm but be aware of them because it does become important
 
Duramaxhd said:
L&S she doesn't man, she is unwilling to sacrifice the time to track or prepare but this is a step in the right direction. I don't so much want her to track macro atm but be aware of them because it does become important
Click to expand...

To me, macros are a valuable aspect of calories - why did this days calories shoot up so high? - what kinda protein/fats/carbs did you put away. Yeah, the tedium of hitting specifics can be problematic, but an understanding of satiety, energy, flavors, etc that go into calories can be an important aspect to ingrain - help guide making intuitively good food choices, not relying on MFP or whatever other 'guide'

TL/DR - I dig what you're saying
 
Duramaxhd said:
So how would u approach my problem liftandswim
Click to expand...

Love her and give her all the support you can, but don't push her or force her to do anything. The second you do that, you've lost. Bet that.

Make things easy. Don't stress food choices (i.e. traditional healthy foods) or macros (again, my opinion), something difficult or restrictive in nature is going to turn 95% of people off. Get her to track calories on myfitnesspal or in the notes in her phone. Everything is labeled or can be looked up nowadays. This way she doesn't necessarily always have to plan ahead and it'll add AT MOST 15 minutes to her day.

While I agree that lizking's idea sounded better on paper and will ultimately be better in the long run, I just don't see it working with the situation/person you've described. Idk I'm just a kid though, remember that!
 
L&S is definitely on track with support - that will be the key for sure.

Regardless of the focus, The goal, IMHO, is when you (or whoever else) feels 'hungry' - is there a motivating reason to stay in a healthier frame of mind?... Like did you notice that the donut you just snacked on didn't keep you full but killed 400 calories you could've had as part of a good & filling lunch.

Keep in mind MFP does break down the intake & shows p/f/c, so I'm not really even concerned with the tracking but using macros as a conversation & education tool towards calories
 
That's great about your wife! L&S/lizking hit it spot on! Baby steps and hopefully she will stick with it and slowly you can make more changes and teach her more about nutrition. Us women are hard to handle sometimes but it's well worth the patients in the long run!
 
So since a few of the guys are at the arnold(one of which is doing quite well atm) I'm going to the box gym for squats and deadlift probably going to go with Paused squats again at a lighter weight work on the glute thing and deadlift I'm Unsure of atm mite just see what I can manage without a deadlift bar
 
Ask your wife one thing she can do to improve her diet. When she gives you that one thing have it be her goal to stick with that (something simple and most people generally know what they should do).

Once she masters that move to a new thing (ask again). And then make that new one the goal.

This gets her to buy in by her recommending the change and you help support that decision and make it easier for her.

That is my approach with newbies to diet. :)
 
bolt10 said:
Ask your wife one thing she can do to improve her diet. When she gives you that one thing have it be her goal to stick with that (something simple and most people generally know what they should do). Once she masters that move to a new thing (ask again). And then make that new one the goal. This gets her to buy in by her recommending the change and you help support that decision and make it easier for her. That is my approach with newbies to diet. :)
Click to expand...

Straight up Dr. Phil'ing it!

I'll be tryin this with mine
 
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