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Dmax's pursuit for power & performance

Lower
Current weight at 8 am was 218

Preworkout-hyper shock rage
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Blue band hack squat
Sled×2×10
50×10
Sled+blue bands×10
50×10
90×10
140×10
160×8×8

Good mornings
135×10
225×10
275×10
315×5×10

Calf rotator
222×10
444×10
649×5×10

Leg extensions
90×10
145×10
180×10
225×3×10

Iso curls
45×10
70×10
80×3×10
45×amrap

Spud strap yoke walk
335×4×60 feet
335×120 feet

Abs
Pacifico crunchs
2 sets of 2 mins none stop crunchs

Notes
2 hrs 15 mins session today
Band tension was crazy first time up i was like wtf if I had to guess rpe of 8 maybe

Good mornings going to have to check to see if I'm doing them correctly

Yoke walk was a test weight wasn't the issue it's trying to stabilize the swing

Had so slightly tightness in my teardrop section of my right knee sorta hurt but I keep massaging it and it's a bit better now

Thomas leg felt good the above was the only problem I experienced today

That's it thanks for reading
Dmax
 
Awesome
 

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Parallel to the floor is a little too far. I saw a video JL did a year or so back, says for suspended GMS put the pin or chain one hand width above your belly button.

With the yoke, it might calm the weight down to put more weight on the bar and less in the straps. Then as you get better you can move more to the straps.
 
Thanks herder
Thou I think more weight hanging would cause less swing but we'll see

Watched a guy do deficit Romanian deadlifts not sure it what standing on 2 plates did for him when u don't go back to the floor
 
Lol at deficit RDLs. Agree with Sean those some heavy ass GMs.. Good mornings have a similar stretch to a RDL for me, when I feel that I'm deep enough. Any more and I'm bound to F myself up.
 
herderdude said:
Parallel to the floor is a little too far. I saw a video JL did a year or so back, says for suspended GMS put the pin or chain one hand width above your belly button.
Click to expand...

That was an awesome vid as I recall. Really helped me not keep f*cking up my back.

Clint Darden has a how to vid on GMs and basically says that obviously you can change stance and depth and do em however but his comp squat stance arch back 1RM is within like 90% of his geared boxsquat because it's only done til the ham is fully tensed and then right back up. It's not a large ROM.

Chad Aichs also mentioned in a recent article that he never did a big ROM on them because if he came forward very far at all with 1200 no amount of near parallel GMs are gonna give him the strength to save that. Shorter and heavier is much more specific.
 
Duramaxhd said:
Thanks herder
Thou I think more weight hanging would cause less swing but we'll see

Watched a guy do deficit Romanian deadlifts not sure it what standing on 2 plates did for him when u don't go back to the floor
Click to expand...

Think about your giant cambered bar, the weight just swings no matter what. Or free squatting against bands. The more bar weight, the calmer it gets.
 
Upper
Current weight at 8 am was 218

Preworkout-hyper shock rage
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

OHP
Bar×2×10
65×10
95×5
135×1
155×1
185×1 5#pr had at least 10# more in me
135×6×5

Barbell rows
95×10
135×10
185×10
205×5×8

DB press with tuck
80×10
95×2×5
85×2×5

HS BTN should press
90×10
140×5×8

HS BTN iso pulldowns
45×10
90×5×10 per side

Plate loaded chest press
90×10
100×4×10

Reverse grip Incline press
Bar×10
65×10
95×10
115×2×10
135×10,8

SS
machine rear delt flys
5×10
Plate front raises
35#×5×10

High flys

Feild goal flys

Biceps

Farmer walks
55# per hand×1 lap approximately 2 mins
1/2 lap ×2 1 min per

Behind the back cable shrugs

Note
Easiest OHP pr of my life no sticking points no slowdown I am extremely happy all this upper body work is paying off

Continuing to work the rotation I treat my upper day like a circle at least that's how I invasion it work movements front to back

That's about it thanks for reading
Dmax
 
Nice job on the OhP man. Volume is sick all around.
 
And those BTN's...
 
There you go, man. Keep building that base. And sign up for a meet, damnit!
 
I think it was Napalm who said, "you're a lot stronger than you think you are, James - the only thing holding you back is between your ears"
 
So after reading a Paul Carter article on fb about vegetables I've decided to make some slight changes to my diet, first off I switched to a refrigerated probiotic for gut health second I'm going to make sure I get more vegetables in my daily routine even on high calorie day. I've always eaten a lot of salads, spinach and such but not so much on high days. I've also been trying to eat more fruit basically minimizing processed foods
 
What's he say? 2Lbs a day? That would keep you healthy as a horse, you're basically eating exactly like one
 
I need to up my veggie game too. I'm good with fruits and avoiding processed foods (for the most part), but I'm getting maybe a serving of veggies a day. That needs to change
 
Merry Christmas DMax
 
So contrary to everyone else on facebook I'm just going to put in some soild work in the morning no pr hunting for me
 
Does Facebook dictate that PRs are a must today?

I just hope I don't fall back asleep and that no one else shows up to the gym.
 
That's the right kinda packed though, James. :D

And if you see Steve, tell him I saved him a sandwich.
 
The crew at my gym was really big this morning too. I dunno if that's usual for them but there were a lot of people there. I usually lift in the afternoons on Saturday so i dont run into them often.
 
Dude my gym had probably 20ish between 2 monos.
 
Dmax's pursuit for power & performance

Likely 150+ at my gym this morning

Edit: But they weren't around me, so I lucked out.
 
Me squat & deadlift
Current weight at 5 am was too much I'm sure

Preworkout-hyper shock rage
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Squat (SSB & walkout)
Bar×10
112×10
Bar+100# chains×10
112×8
152×8
202×8
242×8
262×9×8 (set×reps)
262×10 (hate that bar)

SSB good mornings
Chains+50
5×10

Deadlift
135×5
225×2×5
1 1/2 deficit
315×3
405×3
Belt
495×2 1/2

Ghr
6×10-20

Iso leg press
4 plates
3×10

Notes
Good day lots of reps again worked separate from the main group so very short breaks. damn bar screws me all up refrained from bar manipulation too

Deadlift
Went heavier then I wanted too had the 3rd rep at 495 I got out of position by dropping my head which strained my pec slightly so I called it there really happy with it thou moved great

Then pump work which there really didn't need after squat

That's it thanks for reading
Dmax
 
I was done squatting in less then an hr everyone else was about 2 1/2. Got there at 7 left at 11 after helping a bit too

And Steve called u a fu<ker
 
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