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Dmax's pursuit for power & performance

Always impressed Dmax!! Those lunges sound brutal!!

Duramaxhd said:
So wife was up 3lbs last week today down 4.5lbs doing good I'd say
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Awesome!!! So happy for her!
 
Upper day
Current weight at 6:30am was 219.3

Caloric intake 3150

Preworkout-razor 8/modern bcaa's/gatorade/caffeine 400mg
Intra-modern bcaa's/gatorade/creatine 5grams

Warm-up
7 mins cycling
Pulldowns
RC work

Strict OHP (setsxreps)
Bar×10
95×5
135×5
145×3
155×3
165×2 (lost tightness)
145×6×3 (60sec rest)

Wide grip bench press/Pull-a-parts orange band×10(all sets)
Bar×10
65×10
95×10
115×8
135×6
155×6×5 (50% of 1rm)

SS
40#Green band DB shoulder press×10\20#front raises×10
5×through

Pendlay rows
135×5
155×5
185×3
225×5×1
Down sets rack rows
135×10
185×4×5 (2 overhand 2under)

SS
80#,90#,100#,Facepulls×15/same weight overhead tricep extentions/green band flys×12/50#ez-bar curls×12
3×through

Forarm work BB and DB
4 different exercises×3×12

Abs
10#,20# Weighed lying leg raises/Ab roller×10
5×through
Machine crunchs
3×amrap

Notes
OHP was great today got a bit to hyped on the 165 but 145 set were fast and smooth. Moved my grip in to index on the smooth and griped the bar in the Rippetoe manner felt good

Wide grip was as wide as I could index finger on the rings.took the percentage out of the book for a place to start seem easy and fast but didn't want to move up going to stick to the plan

Pendlay were ok I feel like I'm lagging in this. 225 had a lot of body english just wanted a overload type thing

That's it thanks for reading
Dmax
 
Nice work mang.

How did you setup the monster for the DB shoulder press?
 
How long these super sessions of yours take? I dont do near the volume you do and it takes me 2hrs not including warming up usually.
 
They were seated and I took 2 greens and cinched them to the center post under the seat put the band over my thumb and gripped the DB kick it up and press Duffin has a vid I'll see if I can locate It
 
Duramaxhd said:
Banded Dumbbell Shoulder Press 6.19.14: Invalid Link Removed Not the one I was looking for but its good
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Nice. Those greens are strong ones too.
 
SweetLou321 said:
How long these super sessions of yours take? I dont do near the volume you do and it takes me 2hrs not including warming up usually.
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Nomaly 2½hrs with everything I move man one to the other quick as possible with little rest nomaly enough time to switch weights and that's it
 
Duramaxhd said:
Nomaly 2½hrs with everything I move man one to the other quick as possible with little rest nomaly enough time to switch weights and that's it
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I envy the time you guys have in the gym.

Duramaxhd said:
I know in the Duffin video he said the reason for the bands is u could do more weight with lighter DB's makes it easier to get them into position and less likely to hurt yourself
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Sure, makes sense. I don't do a lot of DB shoulder presses for that reason.
 
Duramaxhd said:
I know in the Duffin video he said the reason for the bands is u could do more weight with lighter DB's makes it easier to get them into position and less likely to hurt yourself
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This is why I always have someone help me get the weights up. I have no shame. Last thing I need to be doing is swing around heavy dumbbells
 
liftandswim said:
This is why I always have someone help me get the weights up. I have no shame. Last thing I need to be doing is swing around heavy dumbbells
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In the box gym all I see is morons mostly. So I don't really trust anyone to not let my arms just snap off lol
 
Duramaxhd said:
Nomaly 2½hrs with everything I move man one to the other quick as possible with little rest nomaly enough time to switch weights and that's it
Click to expand...

Thats really good. Its harder to move like that in a small gym. Esp when everyone talks and helps each other 24/7. Those 2 things suck up so much time its stupid
 
Thats the way my sat & sun go between all 5-6 sometimes 8 of use rotating through my morning is shot and that's just doing main movements
 
Nice work, yeah kicking up heavy dumbbells suck. Most I've ever done was 80s on OHP with a spot. Bad things can happen while trying to kick up heavy DBs.
 
So my PF workout lol
7 mins Warm-up

11 machine stations 3 sets of 15 reps (light) on each with some Goblet squats and BSS's. So full body u could say

15 mins HIIT stairstepper

Fun fun
 
ME squat/deadlift
Current weight at 5:15am was 219.5

Caloric intake 3150

Preworkout-razor 8/modern bcaa's/gatorade/caffeine 400mg
Intra-modern bcaa's/gatorade/creatine 5grams

Warm-up
Goblet squats/sumo goblet squats
Banded overhead squat

Squat (Texas bar all walked out)
Bar×10
105×5
145×5
195×5
235×3
285×3
Belt
325×3
375×3
Wraps
415×3
440×3 (85% 1rm)
Speed squats (just belt 1min rest)
330×8×4

44 total work reps

Deadlift
135×3
225×3
315×3
405×3
455×3
500×2¾ (lost grip at the top)
405×10

SS
Reverse Hyper machine/GHR
3×10
Last set of 10 on GHR done with 25lbs chain on my neck

Notes
Good day been a while since I've walked out that kind of weight it was a nice change. Really focused on setup and torque. Speed squats were pretty fast last set was my best kept thinking torque in my head

Happy with my deadlift proformance even thou I didn't get the 3rd 500 locked out it was right there, some baby powder and its golden. Think I had at least 1-2 more on the rep out but I got 10 and gave up plus I was winded lol

That's it thanks for reading
Dmax
 
Nice volume man.
 
Duramaxhd said:
ME squat/deadlift
Current weight at 5:15am was 219.5

Caloric intake 3150

Preworkout-razor 8/modern bcaa's/gatorade/caffeine 400mg
Intra-modern bcaa's/gatorade/creatine 5grams

Warm-up
Goblet squats/sumo goblet squats
Banded overhead squat

Squat (Texas bar all walked out)
Bar×10
105×5
145×5
195×5
235×3
285×3
Belt
325×3
375×3
Wraps
415×3
440×3 (85% 1rm)
Speed squats (just belt 1min rest)
330×8×4

44 total work reps

Deadlift
135×3
225×3
315×3
405×3
455×3
500×2¾ (lost grip at the top)
405×10

SS
Reverse Hyper machine/GHR
3×10
Last set of 10 on GHR done with 25lbs chain on my neck

Notes
Good day been a while since I've walked out that kind of weight it was a nice change. Really focused on setup and torque. Speed squats were pretty fast last set was my best kept thinking torque in my head

Happy with my deadlift proformance even thou I didn't get the 3rd 500 locked out it was right there, some baby powder and its golden. Think I had at least 1-2 more on the rep out but I got 10 and gave up plus I was winded lol

That's it thanks for reading
Dmax
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Man you are getting really strong. Awesome work.
 
CountryLiftin
Hey man thanks.
I was actually thinking about u today and wondering how u were hadn't heard from you I a bit


Holy crap it's 4am getting ready for the gym and my legs kill
 
ME bench and upper
Current weight at 4 am was 222

Caloric intake =who give a FK it easter

Preworkout-razor 8/modern bcaa's/gatorade/caffeine 400mg
Intra-modern bcaa's/gatorade/creatine 5grams

Warm-up
Banded RC work
Pull-a-parts
Curls/hammers
Kettlebell screwdriver

Bench (setsxreps)
Bar×10
95×5
135×5
185×3
225×3
255×3 (85% of 1rm)
Speed bench ( strict 1min rest)
195×8×4

SS
26#Bottom up kettlebell shoulder press×12\neutral grip pull-ups×5\green band flys×10
4×through

SS
BW Inverted tricep extension×5/orange band pushdowns×10\orange band Pull-a-parts×10
3×through

JM Press
Bar×10
95×3×10

Hammers/curls
A bunch

Note
Realize today the when I holding the weight at the start that I'm actually un-retracting may shoulder blades almost like I'm squeezing the chest for flys don't know why I've been missing that so today I made a effort to fix it. Beat the press command on the 255 today many cause I didn't realize we were doing it lol

Speed bench was much better then last week much

Anyone want s a challenge try them Inverted tricep extension in a power rack with your body weight Holy hell is that hard. Was pretty harsh on my shoulder at first but I got used to the movement

I really think the setup is going to be great the heavier weights already seem to move better

Thats it thanks for reading
Dmax
 
I'm not picturing the inverted extensions. Mo info?
 
Similar to this here
 

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Nice work this weekend man. And sometimes my shoulders will slip out too, gotta make a conscious effort to keep em pinched back.
 
Duramaxhd said:
CountryLiftin
Hey man thanks.
I was actually thinking about u today and wondering how u were hadn't heard from you I a bit

Holy crap it's 4am getting ready for the gym and my legs kill
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Haha thanks man. I'm good. Hit some PRs over the last few months and have my shoulder pretty much all better finally. Otherwise keeping busy with school work and life in general. How are things with you man?
 
CountryLiftin said:
Haha thanks man. I'm good. Hit some PRs over the last few months and have my shoulder pretty much all better finally. Otherwise keeping busy with school work and life in general. How are things with you man?
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That's cool man I'm glad your shoulder is finally better that was along road to recovery

Pr's are always a good thing. sounds like your life if firing on all cylinders

Me, I can't complain still not working but that's a minor thing in life. Kids are health I'm healthier wife is getting health have a roof over our head, food, cars to drive and the weather is on the up turn what more can u ask for lol thanks for asking

Looks like there are a bunch of jeep events going on. The popularity up here I bigger then ever this year already some nice rigs around
 
So lazy day today woke up made breakfast for the kids and I then went back to bed till noon lol wife and I are supposed to go to PF again if we do I'm going to hit up some Pre squat work cause my legs are super tight
 
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