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Dmax's pursuit for power & performance

Lower
Current weight at 6:30am was 221

Caloric intake 3150

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

Warm-up
7 mins lateral machine
Banded good mornings
Goblet squats/sumo
BW BSS's with stretch

Front squats
Bar×10
135×5
185×5
225×3
275×1
Belt
315×1
385×0 (stupid ass lol)
275×6×3 (1min rest)
Beltless paused 10-12 sec
225×1,1,1,1

Since everyone is on a sumo kick
Sumo deadlift
135×5
225×5
315×3
405×2
455×1
505 sumo pr: Invalid Link Removed

Comments always welcome

SS
Arch back Good mornings/paused deadlift
Gm's
135×10
205×10
225×10
245×10
Deadlift
365×3×3

SS
135#Barbell lunges (right side,front,front,left side then back)×2 /100# kettlebell swings×10
4×through

Abs SS
Weighted planks 90#×2×1min 135#×30sec
Stir the pot×3×50
Ab roller×3×10
McGill crunchs×3×alap

Notes
Fronts felt good should have made a smaller jump on 385 not sure what I was thinking, I should have reracked it right away over hyped it and lost my back immediately. O well. Dropped down to hit my normal light sets these felt good and fast
225 long pauses were tough not going to lie

Sumo
Took these one smart jump at a time 455 was fast felt good for 505 I'm happy wasn't perfect but moved well

Had to superset my pauses a cause a kid I sorta know wanted to work in so this gave him time to hit his sets

Rest is normal stuff + one good heavy plank which felt light once I got it up

That's it thanks for reading
Dmax
 
Deadlift booty dance for the win!

I agree, looked fast.
 
Duramaxhd said:
Funny u say that Reg I went to put my compression shorts on this morning and they were really tight thought it was odd maybe that's what it was lol
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Lol. I do something similar on low bar squats when I approach 75%+. Still not sure why.
 
Positioning needs a lot of work. Smooth rep but technique isn't near optimal. Could probably out pull your conv PR sumo if that was dialed in.
 
Not necessarily wider. Just hips 'in' more. Only issue is where you're at now, is if the weight gives you shiît, you may bog down at the knee. Only saying that because that's what happens to me if my hips aren't in enough.
 
Ahh I got u I thought u ment wider but I got it now thanks

Edit: watched it again I think if I turn my toes out just a hair more I can get my hips/sack closer to the bar
 
Just figured out that it's Damn near impossible to wrap your shoulder by yourself, so guess what my wife gets a crash course in wrapping when she gets home
 
Duramaxhd said:
Just figured out that it's Damn near impossible to wrap your shoulder by yourself, so guess what my wife gets a crash course in wrapping when she gets home
Click to expand...

Sean and I have had discussions about how to do it before deciding it was impossible.
 
That's how it ended up when I tried my shoulder lol bicep/elbow was going to wrap my ankle but she is home now so I'm going to get her to do it now and just run it through some motions
 
I'll get her to crank the hell out of it tonight it was just a trial run

Invalid Link Removed
This woman's page had some good stuff look up her name on YouTube this one is through breaking muscle
 
herderdude said:
Tight as she can crank on the top, loose on the bottom so you don't close those arteries.
Click to expand...

This is probably what I have been doing wrong. Anytime I have the shoulder wrapped I get tingling instantly.

Nice pulling DMax, kinda reminded me of Coan sumo/conventional mix type thing. Strong bruh
 
liftandswim
What do u think of this

Invalid Link Removed


Today more PF fun with the wife mobility work again, as a matter of fact I worked on it during the day trying some of the above hip openers, rolling and smashing. I did some leg blowflow and heavy calf work cause I forgot yesterday followed by HIIT

Thats it
 
Your approach to cardiovascular training depends on your goals. Do you want to improve your performance in the weight room or are you primarily concerned with body composition? (not that the two are mutually exclusive).

But yeah, in general, any protocol that has you increasing your workload over time will suffice (this should sound familiar). If it's enjoyable and you feel it doesn't impede recovery, go for it. I wouldn't read too much into the specifics.
 
Currently got a pretty good recomp going, I thought given the nature of HIIT training it would assist with it without compromising proformance
 
Duramaxhd said:
Currently got a pretty good recomp going, I thought given the nature of HIIT training it would assist with it without compromising proformance
Click to expand...

Probably the opposite as hiit training breaks down muscle without signaling the responses for growth. It also taxes the CNS.
 
I did read it was a bit more taxing but was unaware of the muscle break down I thought I read it was more sparring

Edit: went back and read the part of the article again. It does suggest it's better the liss
 
Duramaxhd said:
Not trying to argue lou cause u are clearly more knowledgeable then I
Click to expand...

I learned it in school tbh. It is more sparing on muscle tissue yet it is more taxing overall. So it would hurt recovery overall more then liss would. So it breaks down tissue like training would without stimulating growth and is just as taxing on the CNS as training is.
 
Upper
Current weight at 6:30am was 220.3

Caloric intake 3150

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

Warm-up
7 mins Arc-trainer
Pulldowns various positions and grip
Banded distractions
Pull-a-parts

OHP/Orange band Pull-a-parts×10 (top sets only) (setsxreps)
Bar×10
65×10
115×5
135×5
150×2
165×1
140×4×4 (1min rest +pap's)
140×6×3 (1min rest +pap's)

Meadows rows (25# plates)
25×10
50×10
75×10
100×10
Straps
125×10
100×15
Drop set of landmine rows
100×25

Wide grip bench press (index past the rings)/70# Kroc rows×10 (strict J pattern top sets only)
Bar×10
95×5
135×5
155×5
170×6×6 (1mins rest with Kroc rows)

SS
Green band DB press/20# front raises 4×10/20# rear delt flys 4×10
55×5
50×3×6
Dropped bands arnold press
50×10

SS
60# Hex press×10-12/45# curls/hammers 5reps & 5reps
4×through

Facepulls
75×3×amrap

Abs
Belly paleof press 4set of 6rep with 2 sec holds at the top both sides
80# woodchops×4×10 each side
Roman chair leg raises/knee raises
4×10 for both

Notes
OHP
Wanted 4's on all sets but the 4th was turning into to much of a grinder so I dropped it to 3's good decision

Meadows row
First time doing them used 25's so I could get a full stretch in the lat. Last set had some body english not going to lie

Wide grip
Moved well not really sure it I did 6 or 7 set of 6 thou the last set was by far the best

Belly paleof press was tough I really felt it afterwards and still feel it at home

That's it thank for reading
Dmax
 
RegisterJr said:
Talking dirty in here...



Whats the purpose of wrapping the shoulder and for what exercise?
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Wrapping the shoulder has a whole lot of benefits. You can compress, create ischemia, and mobilize under the wrap. This forces blood and fluid out of the shoulder and then when the wrap comes off, you get a rush of blood back into the area. You can do some mobility stuff, but you don't train with wrapped shoulders. A 3m knee wrap makes it hard to do much of anything.
 
Since this squat program is set in 3 week blocks then a deload I've decided to organize all my assistants work in these blocks.

After this deload. On upper I'm going to switch OHP for Incline and wide grip bench for DB bench and keep the increase in back work I've added the last couple weeks, probably going to structure that a bit better as well. Sticking with some sort of bicep and pec work as well

Lower I'm thinking hip strength wide stance box squats and perfecting my sumo deadlifts. For now I'm going to stick with heavy lunges and kettlebells stiff legs deadlift

ME lower will stay the same

ME upper after bench sets going to do pull-ups and CGBP with chains will be the mains

I think this will be a soild plan for this next 1/4 training block

Please feel free to add to this if u think it's incorrect
 
Duramaxhd said:
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
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Thanks man, it's definitely good to finally be training bench consistently again. I have been doing some form work and stuff to get my shoulder back into shape which has helped. Squats keep PRing, fighting with deadlifts up and down. Glad to hear you are doing well and the family is well. Gota be thankful for what we have right! haha. And yeah I have been noticing that. I have not done much more to mine other than maintenance. The GF got me a thing to go to bantam jeep festival with her this year so I guess we are going to that. My club has a trip to a park called Rausch Creek in PA that I organize every year coming up next month. We have people from maryland, virginia, new jersey, pa, and new york show up each year, and have ever had a guy from texas and a few other places come out. It's pretty fun.

Keep training hard, you are doing good man! Awesome to see the progress you and some of the other guys are making! I'm gearing up for DPT school to start in like 6 weeks, so I'm not sure when I will get to do a meet again. Going to keep training though so I'm ready when the time comes around. Have been working with some younger guys at our gym who are interested in powerlifting, a 14 year old and an 18 year old, it's really enjoyable to be able to pass on things we have learned and help people out who have a serious interest in it.
 
Good work lately bud, got a good plan there. I'm with L&S on the delt work. OHP is a constant for me, I'd keep it around even light volume type work just to work the delts.
 
found out today if u really want to stretch the shoulders go to the park with your kids and attempt to demonstrate the monkey bars legs up. thought I was going to tare them out of the socket and if u must know I made it to the 4th bar out of 6 lol
 
Deload lower
Current weight at 4:15am was 221.2

Caloric intake 3150

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

Warm-up
Kettlebell swings
Banded OH squat
Goblet squats
Shoulder stretch

Squat (first rep paused till 375)
Bar×3×10
145×5
235×5
325×3
Belt wrapless
375×3
415×1,1,1

Sumo deadlift
135×5
225×5
315×3
405×3
455×1,1,1

GHR's (+25 lbs in chains)
3×10

Notes
Sqaut
Easy day weights felt light. Hips and shoulders were still tight at the beginning but loosened up.

Sumo
Setup was much improved today got the balls a lot closer to the bar the 455's flew. The sumo guy in the crew is already yelling at me to put gear on lol

Had to cut the rest short had my kids soccer game

Next week's we get into some serious numbers

Thats it thanks for reading
Dmax
 
Tip of the morning if u want your protein shake to taste great try adding flavored coffee creamer to it. I've found some pretty good combos
 
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