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Dmax's pursuit for power & performance

I take 30 sec breaks everything was on the light side even when u see me do all the volume I do on squat during the wk normally only takes 35 40 mins
 
^Lol. I ALMOST forgot.
 
Too light to fight, too thin to win
 
I'm alive

Tuesday
Lower
Current weight 4:30am was 214

Preworkout-hyper shock rage/nectar/gatorade
Intra-nectar/gatorade/alpha amino/30 grams HBCD/3 grams leucine/5 grams creatine

Warm-up
Work

Zercher squat
Bar x10
65 x10
95 x10
135 x8
155 x8
185 x8
225 x3x8

Snatch grip deficit stiff leg deadlift
135 x8
185 x8
225 x8
255 x3x8

Standing calf raises
130 x10
140 x10
150 x5x10

Leg extensions & leg curls
5 set of 10

Iso leg press
3 xamrap

Ab
Pallof press
60 x3x10
70 x10

Great day

Thanks for reading
Dmax
 
Wednesday
Current weight at 4:30am was 212
Caloric intake 3400

Preworkout=same
Intra=same

Warm-up
Pulldowns

OHP
Bar x10
75 x10
105 x10
125 x8
145 x8,8,7

Set of 15 pap's on all of above

DB press (with tuck)
40 x10
65 x4x10

Barbell rows
135x15,12,12,12
145 x12

Hs iso-btn Pulldowns (with green band)
35 x5x10

Iso-Btn shoulder press
90 x20,15,15,15,15

Meadows row
45 x15,15,15,15
55 x10

Seated shrugs
225 x3x12

Ss
Cable fly
4 x10
Single arm cable tricep pushdowns
4x 10

Cable curl machine
3 set with drop set

Kept track whole session 1hr 10 mins

Past 2 says felt good but still lacking enthusiasm to go on weekends so I'm skipping again this weekend hope next week I can pull it together

That's it thanks for reading
Dmax
 
Dmax's pursuit for power & performance

Yup. Typically lack of extension work. Imbalance between extensors/flexors.
 
Is it odd that I chose to take this weekend off to so I can go in with a new determination but am super pissed off I didn't go in lol
 
That's good. Light a fire under that ass, sign up for a ****in meet and take it out on some ****in numbers.
 
I'm alive schedule has been jacked up and my weekday workouts have been unremarkable more BB stuff working on getting my bench back starting last weekend and haven't squatted or deadlifted heavy in a month and diet has sucked on the weekend inner fat kid has escaped

So I present today's workout

ME bench

Body weight about 210

Pre=normal
Intra=normal

Warm-up
Orange band pull ups

Bench (all sets Ss with pull ups
Bar x10
95 x10
135 x5
185 x5
230 x6x5
Reactive slingshot
230 x13

10 sec reps with 135 closeish grip
1 rep
Rack 10 sec pause
2 reps
Same
3 reps
Same
Made it to 8 goal is 10

Rear delts
Biceps & tricep
Flys
Hadfield back extensions
Abs

Did a squat set of 5 with 235 no belt no sleeves just got under it most I've had on my back in a month lol

Notes
Getting my enthusiasm back last week I did 5x5 with 225 and this is the way I'm going to approach my bench with 5's no more 2's or singles unless it's in a shirt and week days I'm staying away from Bench and sticking with DB work

Hope next week to be back under the bar if they ask me to work sat I'm going to tell them to **** off lol

That's it thanks for patients and concern
Dmax
 
Awesome man
 
Dmax's pursuit for power & performance

Maybe rob will come back now! Maybe he just needed dmax's return. Welcome back dude
 
Duramaxhd said:
I'm alive schedule has been jacked up and my weekday workouts have been unremarkable more BB stuff working on getting my bench back starting last weekend and haven't squatted or deadlifted heavy in a month and diet has sucked on the weekend inner fat kid has escaped

So I present today's workout

ME bench

Body weight about 210

Pre=normal
Intra=normal

Warm-up
Orange band pull ups

Bench (all sets Ss with pull ups
Bar x10
95 x10
135 x5
185 x5
230 x6x5
Reactive slingshot
230 x13

10 sec reps with 135 closeish grip
1 rep
Rack 10 sec pause
2 reps
Same
3 reps
Same
Made it to 8 goal is 10

Rear delts
Biceps & tricep
Flys
Hadfield back extensions
Abs

Did a squat set of 5 with 235 no belt no sleeves just got under it most I've had on my back in a month lol

Notes
Getting my enthusiasm back last week I did 5x5 with 225 and this is the way I'm going to approach my bench with 5's no more 2's or singles unless it's in a shirt and week days I'm staying away from Bench and sticking with DB work

Hope next week to be back under the bar if they ask me to work sat I'm going to tell them to **** off lol

That's it thanks for patients and concern
Dmax
Click to expand...

I like the reps plan. This will deff boost your bench more then singles and doubles. I would still bench on your other day too (unless it causes pain) to help you gain motor patterns. Like a cat/technique day 60-70% for some triples really working the kinks out. Always helped me out.
 
I like this^ A "heavy" moderate volume day and a "light" high volume day. Get you some beef, James.
 
Hello?
 
Me squat & deadlift
Current weight at 5 am was 214

Preworkout-hyper shock rage
Intra-quest protein/alpha amino/3 grams leucine/5 grams creatine

Squat (walkout tsb)
Bar x2x10
105 x10
145 x10
195 x10
235 x10
285 x10
Belt
325 x6
345 x6
355 x5x6
355 x11

Deadlift
225 x10
315 x6
365 x6x6
Ss with wide stance squat
145 x15,12,10,8

Ghr
45# x5x10

Notes
Good day back **** felt heavy at first but it's coming back already set of 11 could have been more but my air gave out before my legs

Deadlift felt soild upper back work is paying off I'm able to keep it tighter and more straight

My week work has consisted of sets of 8 or 10 reps 3-5 set then more rep as it becomes more isolated I'll start relogging this week

Hips are trashed :-)

Thanks for the support
Dmax
 
Really building up a base I see. Getting some mass to your ass.
 
I plan on staying below 80% of my wrap squat (used 550) not sure if I should go in wraps at all or stick with sleeve..

Starting Intra iced protein coffee tomorrow I'm excited
 
Me bench
Current at 5am was 217

Preworkout-hyper shock rage
Intra- Starbucks protein coffee/Starbucks ice coffee/3 grams leucine/5 grams creatine

Warm-up
Pull-ups

Bench
SS with orange band Pull-ups 5-10
Bar x10
95 x10
135 x5
185 x5
215 x5
235 x5x5
Reactive slingshot
235 x12

Tricep hell (non stop sets)(closer grip)
135 x5 to a padded board
135 x5 2 board
135 x5 3 board
135 x5 4 board
135 x5 5 board
135 x1 5 board
135 x1 4 board
135 x1 3 board
135 x1 2 board
135 x1 pad
135 x10 off chest ouch

10 count bench
Same as lat week but only made it to set 6 boo

20# front raises
6 set of 10-15

Green band fly high mid and low then back to mid
3 sets of 10 on each

45# curls
4x10

65# jm burn outs
3 sets of amrap

Notes
Another great week of benching really enjoying it having a lot of fun.

Like to do Pull-ups between sets seems to keep my shoulder feeling good

Going to be doing front raise twice a week seems like a weak spot that needs attention

That's it thanks for reading
Dmax
 
Awesome volume James.
 
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