Dmax's pursuit for power & performance

Just get back to weekend workouts and they hit me with a "can u work thur,fri,sat,sun, sure for 3 double time days and a time 1/2 but I'd rather be in the gym
 
Lower
Current weight at 4:30 am was 215

Caloric intake 3400

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

Zercher squats
Bar x10
95 x10
135 x10
185 x10
225 x5
275 x5
315 x3
225 x3x5 long paused

Snatch grip deficit stiff leg deadlift
135 x10
225 x10
265 x3x6 ( double over hand gave out on these but grip continues to improve)

Rotator calf raises
450 x6xamrap (slow and controlled)

Flite machine Prone leg curls
90 x4x10

Barbell lunges
135 x8
185 x3x5

Low bar 225 finisher
1 set of amrap (didn't even count)

Notes
Gym was hit as hell today, Zercher's went well rpe on legs -3, rpe on back 11 lol seriously though if my back would hold out i could do a lot more

Going to put more time into lunges and such

Whole workout 1 hr 5 mins

That's it thanks for reading
Dmax
 
Duramaxhd said:
Lower
Current weight at 4:30 am was 215

Caloric intake 3400

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

Zercher squats
Bar x10
95 x10
135 x10
185 x10
225 x5
275 x5
315 x3
225 x3x5 long paused

Snatch grip deficit stiff leg deadlift
135 x10
225 x10
265 x3x6 ( double over hand gave out on these but grip continues to improve)

Rotator calf raises
450 x6xamrap (slow and controlled)

Flite machine Prone leg curls
90 x4x10

Barbell lunges
135 x8
185 x3x5

Low bar 225 finisher
1 set of amrap (didn't even count)

Notes
Gym was hit as hell today, Zercher's went well rpe on legs -3, rpe on back 11 lol seriously though if my back would hold out i could do a lot more

Going to put more time into lunges and such

Whole workout 1 hr 5 mins

That's it thanks for reading
Dmax
Click to expand...

Try rack pull zerchers. Always fun.
 
I'll give it a shot...

Post workout has been Fairlife milk a cereal of my choosing ( 2 savings of special k cinnamon apple atm) and added protein powder very tasty
 
Duramaxhd said:
I'll give it a shot...

Post workout has been Fairlife milk a cereal of my choosing ( 2 savings of special k cinnamon apple atm) and added protein powder very tasty
Click to expand...

I only suggest since it seemed to allow me to use more legs and less back in the zercher back in the day.
 
Mmm, cereal sounds good. I'm a fan of the Fairlife too.
 
I'm on that frosted flakes train lately. Normally a fruity pebble guy but decided to swap my sugar and processed rice blend for a sugar and processed corn blend. Variety is the spice of life, and kids cereal is the secret to back loading.

Not that I was back loading, I just wanted to eat the cereal...
 
Yesterday
Upper
Current weight at 4:30am was 212
Caloric intake 3400

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

SS
OHP / Pull-ups (BW 4-5 all set)
Bar x10
65x10
95 x10
135 x3x8

DB press with tuck
55 x10
80 x4x8

Barbell row
135 x10
155 x4x10

HS behind the head Pulldown +greens
45 x10
90 x3x10
45 xamrap

Chest press
Work up in 10's
225 x3x8

Cable Front raises
Cable Curls
Cable Wide bar pushdowns
Wide bar shrugs
Pull-a-parts
Ab wheel 4x10

Note
Good day wish my shoulder would stop popping it doesn't hurt it just something I focus on that I don't need to. Getting a good grove on OHP press thou which I've notice is critical

Everything it move along

No work this weekend they only needed 3 and I wasn't one of them o well can't say I'm too upset

Trying to locate a cheap elliptical for the house for cardio on my off days

That's it thanks for reading and have a great Thanksgiving
Dmax
 
Happy thanksgiving James.
 
I saw lifting large was having a sale. Dunno the prices though
 
Me squat & deadlift
Current weight = who knows

Caloric intake = who cares

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

Squat (walkout + tsb + knee sleeves)
Bar 2x10
105 x2x10
145 x10
195 x10
235 x10
285 x6
Belt
325 x6
365 x5x6
365 x15 pr I'd say and died had more according to Marc

Deadlift
Speed against green bands
225 x3
315 x5x3

Bfr Ghr
BW x3x10

SS
8 plate leg press / reverse hyper
3 different widths
3 set of amrap
Hypers
50# x3x10 with breif pause at the top

Notes
Great day upper back was incredibly tight and locked in tho I kept putting pressure on my wrist so I put on wrap last set was speedy and locked in had one bad rep where my ass shot back I think #10
Marc kept telling 2 more but I had to stop thought I was going to blow chunks

Deadlift was speedy even thou I really didn't want to do it

Need figure out the best place to wrap of Bfr cause every set hurt like a bitch lol

That's it thanks for reading
Dmax
 
Great ass session dude. 365x15, speedy deadz, occluded ghr, 3x-amrap on leg press. Jeezus.
 
Thanks man I literally hell for 3 hr afterwards got my windows tinted on my new car and while I waited I went to see Creed and had the chills the whole time felt beat .movie was really good fyi
 
EFS has their single prong 13mm belt, the blue and red one, for under $30 right now. That's the cheapest 13mm I've ever seen
 
Me bench
Current weight at 5am was 215

Caloric intake - random

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

Warm-up
Pull-ups

SS
Floor press with Chains / Pull-ups 3-5
Bar x10
95 x10
Just chains x10
Chains from now on
95 x10
135 x5
185 x8x5
225 x1
205 x4x3
205 x6
Around 50# in chains I'm guessing based on weighting it and cutting it in hafe due to only a few chains coming off the floor

Flat DB flys
Facepulls
Tricrp Pushdowns
Curls
Green band front raises

Note
Good day lots of reps got a bit ambitious on the 225 hit a solid single but couldn't get the 2nd up

Then a bunch of assistance work/ pump

Someday I'll have a big bench think I'm finally on the right track

That's it thanks for reading
Dmax
 
A big bench takes a lot of training maturity. A lot of years of bro lifting before powerlifting or a lot of years of powerlifting. There's so much to it. You'll get it. Keep your upper body healthy and you'll keep stacking up. Remember, you're only 100# from a huge bench. That sounds big and scary, but what's a hundred pounds in a couple years?
 
Thanks herder makes me wish I had did more BB from start but I've only been training maybe 4 years now 2 with any kind of real understanding

Next weekend I'm head to Columbus to help the crew compete in the meet I was supposed to do going sat and staying over night
 
Did you decide on a belt? Also, aren't all belts stiff as **** at first?
 
What do you have now?
 
And it's stiff or not the right size?
 
Dmax's pursuit for power & performance

I hate inzer belts. I've tried a few at my gym (people let me borrow when I forgot mine). Can't brace for ****. They fit awkwardly unless you're fat, I swear. I love my longhorn belt
 
liftandswim said:
I hate inzer belts. I've tried a few at my gym (people let me borrow when I forgot them). Can't brace for ****. They fit awkwardly unless you're fat, I swear. I love my longhorn belt
Click to expand...

Longhorn crew checking in. Lever is very high quality too if anyone is wondering
 
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