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Dmax's pursuit for power & performance

herderdude said:
Try really mashing your upper back, shoulder blade, and biceps and see if that doesn't even it out. Make sure you set up with both shoulders on the pad, too. If all that doesn't work, you'll have to do more unilateral dumbbell work during the week. But the heavy upper back mashing really had my tricep activating better on my injured side last time out.
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Really need to get some pipe and make some rollers
 
When I watch Jimmy Pacifico's FB posts I feel like I'm doing something wrong cause my nose doesn't bleed every session lol
 
I can only imagine the kind of pressure those strong guys can create before their lifts. If we could get as tight as they do, we'd all have a whole bunch of new 1RMs this week.
 
herderdude said:
I can only imagine the kind of pressure those strong guys can create before their lifts. If we could get as tight as they do, we'd all have a whole bunch of new 1RMs this week.
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Yeah nevermind the pressure of bigger weights or the grams of anabolics, you don't often consider their proficiency in the sport or years of straining to pop a gasket has
 
Lower
Current weight at 4:30am was 210.2

Caloric intake 3500

Preworkout-EPIC/Nectar/Gatorade
Intra-Nectar/Gatorade/Alpha Amino/40 grams honey/5 grams creatine

Warm-up
BSS's
Goblet

Beltless squats
Bar×10
138×10
225×10
315×5
365×8
365×4×5

Calf press
4p×10
6p×10
8p×3×10

Rack pulls against doubled over green bands (little tension at bottom may 50# at lock out)
Bar×5
138×5
225×5
315×5
405×5
Belt
495×3×3

Front sqaut
Bar×10
95×10
135×10
185×3×10

Snatch grip stiff leg deadlift
245×3×10

Lateral lunge machine
150×3×10

Abs
Leeman ab push-outs
50×10 with hold
75×10 with hold
Cable crunch hold
165×3×alap
Leg raise hold
3×alap

Notes
Great day, sort got mad on the way home I realized I wanted to to high Bar sqauts O well what can u do, still really happy with my performance left a least two on the 365 but had no spotter and was getting fatigued. The 5's felt strong reps were even better back was really tight with the new setup

Rack pulls
Going back to my original plan with this but with bands so I started at the same height as last time and I'm going to work my way down just need to adjust the bands to keep tension on them

Building my grove back with fronts and decided to take herder's approach of more reps

That's it thanks for reading
Dmax
 
Try quad minis next time you do your rack pullin. You'll never run out of tension and they are a son of a bitch. Some people do quad monster minis and talk about a whole new level of suck. Or quad lights. I've heard that mentioned in hushed tones of reverence. One of those things you try once and make a pact to never do again.
 
herderdude said:
Try quad minis next time you do your rack pullin. You'll never run out of tension and they are a son of a bitch. Some people do quad monster minis and talk about a whole new level of suck. Or quad lights. I've heard that mentioned in hushed tones of reverence. One of those things you try once and make a pact to never do again.
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I actually got out the mini's but thought they would be too easy didn't think to wrap them more then once thanks ill try that next week
 
Cut calories to 3350 today see how this goes with the smaller muscle group. I feel like I'm really dialing it in weighted in at 209.5 this morning 2 more lbs and I'll be the lightest I've been since I was 13
 
Nice job on the weight-loss James.
 
capo180 said:
Still a good amount of cals. Crazy that you eat like that and your weight drops.
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He started welding again; that alone has greatly increased his metabolic demand SIGNIFICANTLY. When I quit my physical career a couple months back I was able to drop a full meal and the carbs/fats from another to maintain my weight (which is awesome actually, coming from 7/day) as well as over 40 less oz of water.
 
Btw props for continuing to crush it just as hard despite such an intense job. I'm not that tough. Since I quit I've been able to train way harder but you haven't slowed down remotely!
 
I heard he welds from a love-seat.
 
Thanks a lot fellas..
My original goal a long time ago was 200 I would really like to see that number I hope when I look in the mirror I'm happier with what is see
 
Upper
Current weight at 4:30am was 209.5

Caloric intake 3350

Preworkout-EPIC/Nectar/Gatorade
Intra-Nectar/Gatorade/Alpha Amino/42 grams honey/5 grams creatine

Warm-up
Lat Pulldowns
RC work

OHP
Bar×10
95×10
115×10
135×2×5
145×2×3
155×2×2

Leeman rows
1p×10
2p×10
3p×3×5
3p+10×2×5

CGBP (feet up)
135×10
155×10
185×10
205×5
225×3×2
135×21

SS
Front raises
40×4×5-8
Rear delt flys
40×4×5-10

HS iso-wide chest
2p×3×10
2p+10×2×5

HS iso-behind the head Pulldowns
1p×10
2p×10
2p+10×3×10

Behind the head should press
2p×15
4p×10,8,8,6,6

SS
45°lat Pulldowns (rope attachment)
Facepulls
Over head tricep extension
90×10
100×10
110×10
120×10

Iso-chest press (hold while alternating reps)
2p×2×10
2p+10×2×5
1p+10×10

Barbell curls
65×10
75×8
85×5
95×2×3
65×2×10
2 sets of 3 slow eccentrics

Notes
Good day gym was super busy so I had to mix it up a bit

OHP
Reps are starting to clean up feeling strong on these again

CGBP
Best close grip proformance ever never presses 225 close grip let alone feet up

Rest is my usual crap back is looking big and I actually have pecs sorta lol

Legs or sore from yesterday which is odd cause they didn't hurt at all after Saturday's session

As I stated diet is going well, working just as I planned. the added work activities have put me in just the right amount of deficit for a slow cut

That's it thanks for reading
Dmax
 
Duramaxhd said:
Thanks a lot fellas..
My original goal a long time ago was 200 I would really like to see that number I hope when I look in the mirror I'm happier with what is see
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Paul Carter always says people have more to lose than they think they do, but you're always brutally honest with yourself. And let's be honest again, no dude who trains looks in the mirror and says "Man, I nailed it. I'm perfect." Might as well hang it up, can't improve on perfection. Yet everybody keeps coming back for more. You're doing awesome.

As much as you've lost, loose skin might make it So you don't look as lean as you actually are. Luckily, more muscle will stretch that stuff right out :D
 
herderdude said:
Paul Carter always says people have more to lose than they think they do, but you're always brutally honest with yourself. And let's be honest again, no dude who trains looks in the mirror and says "Man, I nailed it. I'm perfect." Might as well hang it up, can't improve on perfection. Yet everybody keeps coming back for more. You're doing awesome.

As much as you've lost, loose skin might make it So you don't look as lean as you actually are. Luckily, more muscle will stretch that stuff right out :D
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Probably going to make a Dr appointment here sometime soon to try to address that issue
 
ME Squat & Deadlift
Current weight at 5am was 210.2

Caloric intake 3500

Preworkout-EPIC
Intra-Nectar/Gatorade/Alpha Amino/40 grams honey/5 grams creatine

Warm-up
BSS's
Kettlebell swings
Goblet squats

Squat (Mastodon / monolift)
Bar×10
150×10
240×5
350×3 oops big jump
Belt
400×2
450×1
Briefs & belt
510×2
Wraps UG 2.5 destroyers
550×1
600×1
660×1
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Deadlift (sumo)
135×5
225×5
315×5
Belt
405×3
495×2
4" block pulls
535×3×2
Drop blocks
415×12

SS
GHR +50# chains
3×10
Reverse hypers
170×3×10
Leg press
6p+2 25's×1×amrap (in the 20's)

Notes
Great day, raw form was off today kept get on my toes + my groin was killing me super tight was planning on bitching out but started to push through

So I squat 600 raw does 660 in briefs sound low to u gear guys? one of my teammates suggested I should be doing more idk

Deadlift
I feel like this approach is working feeling stronger and keeping my back in a better position

That's it thanks for reading
Dmax
 
Considering 600 raw is your absolute best and you're still learning the how to use the briefs, I don't think that difference is anything to worry about.

Great session, man. Lots of pulling too!
 
Strong squats man.

You don't ever video deads?
 
liftandswim said:
Considering 600 raw is your absolute best and you're still learning the how to use the briefs, I don't think that difference is anything to worry about.

Great session, man. Lots of pulling too!
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Been slowly creeping my stance out to try to load up the gear better seems to be helping
 
I've seen dudes get 200# out of briefs, but that's after years of practice and finding the appropriate brief/sizing.
 
I'm happy with what I got it was supposed to be a suit day but I didn't look at the plan till I got there so it was a good impromptu session
 
SweetLou321 said:
I got 150ish out of briefs personally when they were fitted and my form was on point.
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I see that there is a big difference in when they are fitted and aren't

The girl that trains with us just got a brief and suit that fit her snug and it made a massive different in weight and speed
 
Are briefs considered gear? (Sorry for the dumb question)
 
Yeah you're not experienced in briefs and yours aren't fitted, so you're not going to get a ton out of them. Whoever said that is right. I was told take your raw number and add 200# and that should be your gear number.

But **** all that right now, that squat was ****ing awesome!
 
Sad day first time in 9 months I've missed a gym session had a terrible stomach virus last night so I decided to take it easy today bulbs me out but it's for the best O the plus side weight 207.2 this morning lol
 
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