Dmax's pursuit for power & performance

Yesterday
Upper
Current weight at 4:30am was 206

Caloric intake 3250

Preworkout-Epic/Nectar/Gatorade
Intra-nectar/gatorade/Alpha amino/30 grams HBCD/3 grams luecine/5 grams creatine

Warm-up
Pullups
Ohp
Curls

Bench 10's
Barx10
95x10
115x10
135x10
155x10
175x10
195x10
215x10
Reactive slingshot
235x10,9,5

Rolling tricep extension hell
35x20
30x20
25x20
20x20
20x20
25x20
30x20
35x20
None stop with as little breaks as possible

Ss
Arnold press
15xamrap
25xamrap
35xamrap
Rear delt flys
Same as above

Ss
Curl
35x3xAmrap
Front raises
15x3xamrap
Kettlebell rows
65x3x10-12

Flys
20xamrap
35xamrap

Notes
Great day filmed my bench today. form was good brought my grip in a finger to get my forarms more vertical. Think I found my foot positions just need to remember it. Looking at the film you can see that the bottom part is my weakest position cause as soon as I can transfer the load to my triceps it flys

Triceps were on fire after the extensions

Ran short on time so hit so amrap stuff just to get some work in

That's it thanks for reading
Dmax

Edit:last set of bench I moveumy grip in farther pinky inside the ring hence the lower rep count
 
Crazy extensions! Need to get you to use those triceps off of your chest and you'll be killing bigger raw numbers.
 
herderdude said:
Crazy extensions! Need to get you to use those triceps off of your chest and you'll be killing bigger raw numbers.
Click to expand...

Ill see if I can get the video cause it blatantly obvious slow off the chest then bam speed, cool to see really

Mike Wolfe states tricep every training day ftw
 
Duramaxhd said:
Ill see if I can get the video cause it blatantly obvious slow off the chest then bam speed, cool to see really

Mike Wolfe states tricep every training day ftw
Click to expand...

I tend to agree with him on triceps volume. Same with upper back and hamstrings, if you can fit it all in.
 
Duramaxhd said:
Ill see if I can get the video cause it blatantly obvious slow off the chest then bam speed, cool to see really

Mike Wolfe states tricep every training day ftw
Click to expand...

Flex your Tris as you lower. Then press through your elbows on the way up. Just focus on locking your elbows out as fast as possible. Problem solved on using your Tris the whole time.
 
Deload ME Squat & Deadlift
Current weight at 5am was 207.5

Caloric intake 3500+

Preworkout-Epic/Nectar/Gatorade
Intra-nectar/Gatorade/Alpha amino/30 grams HBCD/5 grams creatine

Warm-up
Kettlebell swings
Bw bss
Goblet squat

Barx2x10
150x5
240x5
330x3
Belt
400x1
Wraps
450x1
510x1,1,1
460x3

Deadlift
135x10
225x5
315x3
405x1
455x1,1,1

Arch back good morning
135x4x12

Ss
Reverse hyper
100x4x12

GHR
4x12

Leg press
6pxamrap

Notes
Went in felt like I wasnt recovered enough from the week and man was I right. Didn't feel heavy just nothing was fireing correctly no glutes back was off just a crappy day but the right call

Ive identified a flaw in my training I plan on correcting next week

That's it thanks for reading
Dmax
 
Well, you gonna keep the training plan flaw a secret or are you gonna spill the beans?
 
herderdude said:
Well, you gonna keep the training plan flaw a secret or are you gonna spill the beans?
Click to expand...

After talking to Mark it is my believe that ive been too long in gear and ignored my raw work resulting in a loss of feeling for raw at heavier weights it my intention to either A: do gear every 3 weeks or B: work up to a maximum set/reps raw each week then move into gear for that session. B: is what im leaning towards
 
My opinion, don't crucify me.

A. sounds like you'll be in gear too often if your end goal is a large raw squat.
B. sounds like you'll get a half assed raw session in, but still be tired enough to where the geared portion will be negatively impacted.

Unfortunately, I have no advice on what to do. Herder will be your man.
 
A: not enough geared work to be worth it
B: not optimal

Keep in mind you are either raw training raw or in gear training in gear. To be efficient both need dedicated work that will take away from the other. Its what I saw doing both. So when I'm raw I'm 100% raw and when I'm geared I'm in it as much I can stand.
 
I'm with Lou ( but I also I don't know gear, so I don't know what I'm talking about lol) What's your next goal? Fat geared squat? I say dedicate your time getting tuned in on the suit and do some submaximal wrapless back off sets to add some light/easy volume and maintain your raw squat. (This all sounds good in my head...)
 
I agree with that aspect totally and what Lou stated, I don't believe a single top set of 1-3 possibly 4 would kill a possibility of making gains in gear but this is why we are having this little discussion
 
If I were doing a top set raw before gear, it would be a single with a rep in the tank. The key thing is that if you spend time in gear, your raw squat will go down. That's just a specificity thing. You're not "losing raw strength." I don't believe that for a second.

If you're in the gym working hard with just a tiny bit of proper direction, you're likely getting stronger. And when you go back to raw, there will be a transition period and then you'll be stronger. Look at the gains on my raw squat in June. I ran a five week peak cycle but before that I did Lou's gear cycle. So did I make my gains from five weeks of singles in wraps, or was it the heap of triples with 600+ in gear?

Don't overthink this, I can't say enough. Work hard and keep showing up and you'll likely end up stronger than you were this time last year.
 
Me bench
Current at 5am was 209.3

Caloric intake 3500

Preworkout-Epic/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Various stuff

Bench 5's
Bar x10
95 x5
115 x5
135 x5
155 x5
185 x5
205 x5
215 x5
225 x5
Wrist wraps
234 x5
245 x5
Yellow slingshot
275 x2x5

Incline DB press (with tuck)
20 x10
25 x10
30 x10
35 x10
40 x10
45 x10
55 x10
60 x10

Ss
Gray+orange band push downs
4x10
Kettlebell shrugs
65 x4x20

Ss
45° lat pulldown
Gray band x3x10
Iso-lying gray band row (mimic bench somewhat )
3x10

Ez-bar curls
3x10

Hammer swings
4x12 per arm

Tire jump
2x10

Notes
Great day it really was, bench was moving well stay nice and tight love the new leg position. I was following mark on my jumps just too get some work in but he went slingshot after 225

Trying to break up my routine a bit more and hit some stuff on Sunday I miss in the week Incline for example.

That's it thank for reading
Dmax
 
Feeling pretty good today. Went to Union lunch where our local competed in tug-of-war and we came in first but only 8 teams competed it was a good time thou

Glutes are still sore from the week hope they are good by tomorrow afternoon need them to fire properly for squat
 
Sounds like a fun time. Nice benching too.
 
Slacker.
 
Yesterday
Lower
Current weight at 4:30 am was 213

Caloric intake 3500

Preworkout-Epic/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
N/A

Squat (beltless
Bar x10
135 x10
185 x5
225 x5
275 x5
315 x5
365 x5
385 x5
335 x2x5

Rack pull (double micro mini orange standing on 4 plates approximately 4" below the knee)
135 x5
225 x5
315 x2
365 x2
405x2x2
405 x10 apparently I bitched out on the 2x2 lol

DC calf raises
400 x6x10

Prone leg curls
5 set of amrap ending in a set of 6 at 150

Leg extensions
5 set of amrap ending in a set of 6 at 160

Lateral lunge machine
210 x3x10

Notes
Great day I think the top set is a beltless rep pr. Position is still off a bit not staying on my heels for some reason.

Really stayed tight on the last set of rack pull feel pretty dumb about my low top set reps

Then pump work a calf going tho hit them heavy next week

Legs are stiff and sore today

That's it sorry for the delay thanks for reading
Dmax
 
For me, all I have to do is focus on staying on my heels and it happens. Keeps me more upright, too. If that doesn't do the trick, then you need to work some ankle mobility. Not sure about your raw strength being down with a beltless 385x5!
 
Upper
Current weight at 4:30 am was 212

Caloric intake 3500

Preworkout-Epic/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/ 30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Pulldown
3 x10

OHP
Bar x10
65 x10
85 x10
95 x10
115 x10
125 x10
135 x10,6,4

Barbell row
135 x3x10
155 x2x10

DB press (mimic bench)
20 x10
25 x10
30 x10
35 x10
40 x10
45 x10
50 x10
55 x10
60 x10

Iso-pullovers (per side)
25 x10
50 x10
75 x3x10

Ss
Front raises
20 x3x10
Side raises
Same
Rear delta Flys
Same

SS
High cable Flys
40 x5x10
Ab roller
5x10

Ss
V-bar triceps push down
90 x10
110 x10
130 x10
150 x10
155 x10
Rope bicep cable curls
40 x10
50 x10
60 x3x10

Iso-facepulls
3x amrap

Machine shoulder raises
3x amrap

Iso cable curls
2x10
4 big negatives at the end

Note
Great day felt a bit beat today but managed to get a good session in pretty happy with my OHP performance

Very pleased with my rows best ive done on these in a while normally suck at them

Did Db's trying to build up some stability

That's about it thanks for reading
Dmax
 
Got my first back massage ever by a little Chinese dude and it was an awesome experience I will be getting more of these days in more often especially if my supplemental card will pay for it
 
Cant wait for mine on the 23rd. I just learned i get one free massage a month with the chiro office i work at.
 
Duramaxhd said:
That's how they pull u in. It's like chips u can't have just one
Click to expand...

I'll make myself be happy with one a month. Lol. Even if i do cave and get another one i still get an employee reduced rate so hopefully it wont be bad.
 
Subject change
This is a great move thinking about putting a band between my elbows to pull them together a bit more

Invalid Link Removed
 
Thanks for sharing. That final one with the hip circle around the knees would help majorly with two huge postural issues i have.
 
Duramaxhd said:
Subject change
This is a great move thinking about putting a band between my elbows to pull them together a bit more

Invalid Link Removed
Click to expand...

Good find man.
 
Me squat & deadlift
Current weight at 4:30 am was 211

Caloric intake 3600

Preworkout-Epic/razor 8/nectar/Gatorade
Intra-nectar/Gatorade/alpha amino/ 30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Banded shoulder stretching

Squat (mastodon/monolift/high bar)
Bar x10
150x5
240 x5
330 x5
Breifs
440 x3
490 x2
All reps pretty much suck till here
Wraps
530 x1
580 x1
620 x1
Breifs + suit straps down
680 xfail bar rolled forward, next time I got it

Deadlift (breifs+suit straps down)
315 x3
405 x1
495 x1
545 x1
Straps up
585 x1 35 lbs gear pr
600 xfail
600 xfail

Ghr
3x20

Kettlebell swings
75 x3x15

Leg press
8 plates 3 different widths
3x20

Notes
Took a bit to get high bar dialed in but once I did my take off was much better and felt the gear load up / support much better 620 flew felt so easy then 680 was a grinder it was coming up but rolled forward on my neck so had to take it is got it next time for sure

Deadlift was great getting a lot of pop off the floor went for 6 with straps but couldn't get it pass the knees threw the ****ers down and immediately went back after got it to just above but couldn't get the hips thew they were to far back from the start

So mix day I'll take it 11 weeks out got to get this **** dailed in

3600 calories today see how this treats me

That's it thank for reading
Dmax
 
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