Dmax's pursuit for power & performance

Me bench
Current at the 4:15am was 216
Caloric intake-basic moderate

Preworkout-hemovol
Intra-isopure / ocean spray 18oz ocean spray cran-cherry / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Bench (buffalo bar 55#)
105×10
145×8
195×5
235×5
255×3
275×1
285×1 ( harder then it should have been)
Reactive slingshot
285×3
295×2
305×1
325×1

Incline press (wide grip index on rings)
135×10
155×10
175×10
195×8
225×3 pr
235×2 rep and single pr
Rest pause 20 sec rest
135×18,5,5

Banded skullcrushers
2×10
3×8

Green band flys
5×10

Rear delt flys
5×10

Assisted pullups
5×6

Curls
5×5-10

Bamboo shoulder press
5×5

Facepulls
3×10

Abs
Stir the pots
3 set

Deadlift
315×1 just for you guys

Invalid Link Removed


Notes
OK day 285 was a grinder today no leg drive at all. It wasn't till the slinger work did I find the foot placement I like and leg drive return

Incline felt great not sure if I've ever inclined 225 and I know for damn sure I've never done 235

Deadlift from the front for u Lou

That's it thanks for reading
Dmax
 
Duramaxhd said:
I agree on the tightness 405 I could have been tighter and after watching the video I attempted to fix it on 455

I hope what u say is true I really want to get things moving cause I know 600 is in there somewhere my best pull is 550 with apparently **** form

And ty I'm really happy with how things are going
Click to expand...

You have been making great progress overall most definitely, and you will continue with your work effort and attention to detail! 600 is only the beginning for you man.

Lou and others will likely be much more help but I think that 315 looked decidedly better than 405, no question.
 
Thanks man I try. I wasnt very confident the squat strength was going to be there when I came back to it...

I tried to set up the same as yesterday cause if changed anything u guys won't see it and I can't correct it
 
No mobility issues. It's also in how your build tension against the bar. If this means anything you look like duffin right before he drive his hips in to start the pull. Except you start the pull from the spot he gets to before he starts. Watch him set up and pull from the front to see what I'm saying. Pull the hips in more and get that upper body taller. But do so but making the bar move around you as to keep the hips high and in a strong spot.
 
Agreed with everything Lou has said, fwiw. You're doing what I do when i get lazy and dont wanna fight the bar for my starting position (not because you're being lazy, you just maybe haven't felt what you're supposed to do. Plus, it is probably the hardest thing about pulling sumo). Think about wedging your hips into the bar vs pulling it. Keep the hips high and drive them in instead of allowing the bar to pull you down.
 
Today
Current weight at 4:30am was 215
Caloric intake -cut 1 non-training day

Quantum-zeta-beta nuclear bull**** Conditioning day. That's the official name

Hammer swings×15 per side
Prowler push & pull 6 plates×30-50 feet
12× through

Then prowler push off
8p×30-50
10p
12p
14p
16p made it 7 steps before I lost all traction
14p×80 feet
And spent

That's it thanks for reading Dmax
 
Something I must remind myself constantly on here
 

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Lower
Current weight at 4:30am was 214
Caloric intake-cut 1 moderate 1

Preworkout-hemovol
Intra-isopure / 18oz ocean spray cran-cherry / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline

Squat ( beltless sleeves)
Bar×10
135×8
225×5
315×5
415×8×3

Sumo (beltless form stuff)
136×5
225×3
315×3
405×1
495×1
495×1

Leg curl
6×15

BSS
Bw+40#×6×10

Rubish raises
135×5×10

SS
DB rear delt flys
DB upright rows
DB curls
3×10

Abs
Roman chair
1min×3

Notes
After reading Sean's log I decide to push a bit harder top set moved well till after the 5 set the the 3rd rep started to fall off a touch on speed but that's to be expected

Deadlift
I had planed to get another video but couldn't find anyone I trusted
405 moved well 495 was slowish second was better but I came down a bit off and stiffed my back so I called it there. Idk I feel like I'm pissing away alot of energy trying to get setup now but I'd imagine it with get easier with practice

Got a heating pad on my lower back now just in case but I think my glutes are the biggest problem

That's it thanks for reading
Dmax
 
I didn't think you could push any harder. Nice BL lifts man.
 
You can always push harder but unfortunately sometimes the body pushes back.

So I was correct last night, woke up this morning with a stiff right hip. Been mobilizing & rolling it put some heat on it this morning while eating breakfast and it already loosened up quite a bit. Also took some naproxan (spelling)
I don't for see it and issue by the weekend
 
Upper
Current weight at 4:30am was 213
Caloric intake- cut 1 moderate 1

Preworkout-hemovol
Intra-isopure / 18oz ocean spray cran-cherry / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

SS
Ohp/ green band Facepulls×10 per set
Bar×2×10
65×10
95×10
105×7×10

Because I'm dumb

Rack pulls (beltless versa grips above the knee dead stop)
135×5
225×5
315×5
365×5
405×5
455×5
495×5
545×5

Flat DB press
55×5×15

Chest supposed rows (versa grips )
2p×10
3p×5×8

Upright row
7×15

Incline DB press
3×15 +12

Front lat Pulldowns (with holds)
5×15

Rear delt machine
4×10

Assisted dips and pullups
D=4×10
P=4×6 ( slow decent )

Cable Flys
5×10

Finger curled machine curls
3×10

Abs
Standing Pallof press
3×as long as possible hold each side

Notes
Good day, I don't recall any clicking in my shoulder today so big plus there. Good volume to felt easier then last week

Rack pulls, I thought my upper back was the problem but it seems that's not the case. Used the mirror to make sure I had my chest out shoulders back and it made a huge difference the little distance I did pull felt easy and kept them back, if I can maintain that from the ground up I'll be back on track

Yippee for bodybuilding crap

Right glute is still tight but gave me no trouble on pulls and throughout the day only mild discomfort similar to normal leg doms

That's it thanks for reading
Dmax
 
Felt like an old man today leg had a good amount of doms in them so it made it fun getting in and out of the work truck
 
Me squat & deadlift
Current weight at 4:15am was 214
Caloric intake-cut 1/moderate 1

Preworkout- pump igniter

Intra-isopure / 18oz ocean spray cran-cherry / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat (mastodon/monolift )
Bar×10
150×5
240×3
330×2
Belt unlatched
450×2
Latched 2.5 destroyers loose wrap
510×1
555×2 again loose on second but muscle ****ed it up

Speed sets (belt sleeves)
415×3×3 3rd set exploded my finger
415×2×3
415×8

Deadlift (versa gripz double overhand)(reset reps)
135×5
225×5
315×3
435×3
455×3
495×2×3
495×4 1/2 should have been 5 plates were sliding off

Hatfield squats (SSB Doubled monster mini tension unknown )
Bar×10
112×2×8
152×2×8
152×10

Ghr
Bw×3×amrap

Ab roller
3×10 with curve

Notes
Good day, hip was tight I ment to address it before starting but forgot. Weight moved well 555 could have been smoother basically calf raised the Unrack and had to let it resettle.

Speed set were not too speedy lol but good. Smashed the **** out of my finger thou

Deadlift
Felt so good today finally getting it right I think

That's it thanks for reading
Dmax
 
Some heavy squats there dude. I'm glad pulls are feelin a little better too, keep hammering it bud.
 
Exploded your finger? You talkin' dirty?
 
Mannnnn that sucks.
 
Swanson52 said:
Damn your squats have really come along. Nice work man.
Click to expand...

Thanks man I'm very proud of it. I'm glad that the excess leg mass I had for my fat days is being put to good use lol

Edit I'm really proud of my jumps as well hit that 555 in less then 45 mins working in with 3 people
 
Me bench
Current at weight at 4:15am was 213
Caloric intake-cut 1 moderate 1

Preworkout-Pump igniter (quick review good profile and kicks in fast for me with good pump)

Intra-isopure / 18oz ocean spray cran-cherry / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Bench 6's (straight bar)
Bar×10
95×8
135×6
185×6
205×6
225×6
235×6
245×2×6
245×5 (video below)
245×5 1/2 better then video
265×1
275×1
225×8

Invalid Link Removed
Plz fix me

Incline press
135×10
155×5×5
155×2×8
155×10

Upright row
5×15

Chain flys
4×10

Facepulls
4×10

Assisted wide pullups
5×6

Curls
4 sets

Weighted side planks
80#Chain×2×alasp

Notes
Good day bench fizzled out quickly the first 2 sets of 245 the last rep was a struggle but got it but after that I fell apart should have dropped down like I planned

Some Incline been feeling good with these

That's it thanks for reading
Dmax
 
I will look for you tomorrow, you have my word.
 
Pull your blades toward your ass using your lats and rise up to meet the bar as well and I think you'll improve. That's really all I saw for now. Your bench is looking sharp.
 
No lifting today went to the massage therapist today worked in my lower back, fingers, forarms, neck and shoulders. I tell u what my hand and grip fells great doesn't feel like it wants to close all the time
 
Feel like I'm not approaching my conditioning day properly main cause I'm not sure wait I should be doing anyone got any suggestions
 
Honestly it just too add a little more work for the week and sorta keep things freed up/ mobile if that makes sense
 
Lower
Current weight at 4:30am was 214
Caloric intake cut 1 moderate 1

Preworkout-Pump igniter
Intra-isopure / 18oz ocean spray cran-cherry / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat (beltless sleeves)
Bar×10
185×5
275×5
315×5
405×5×5

Knee bent calf raise machine
2 plates×6× didn't count pauses at top and bottom

Roman deadlifts
225×15
315×10
405×2×5 (didn't feel right)
315×3×10

Leg curls
Set of 15, then 4×10

HS v-squat (single leg)
2p×3×10

Rubish raises
135×3×10
185×8

Iso-bicep curl
4×8-10

Rear delt flys machine (1side at a time)
4×10-15

Shoulder raise machine
4×10

Abs
Roman chair
2×1min 30 sec

Notes
Awsome day squat felt light first set was stupid fast, slowed down a touch as it went on has a couple reps where I got on my toes **** happens.

Roman's felt ok came down to just below the knee almost mid shin. Didn't like the way 405 was moving didn't seem to target what I wanted so drop back

Pump work

Over all legs are shot literally felt the strength living them lol

Top secret pump igniter is pretty damn good feel good the entire workout

That's it thanks for reading
Dmax
 
Upper
Current weight at 4:30am was 211 wtf
Caloric intake-cut 1 moderate 1

Preworkout-Pump igniter
Intra-isopure / 18oz ocean spray cran-cherry / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

No racks so

Seated no support DB shoulder press
35#×7×15

Barbell row (bench grip width)
155×5×15

Rack pulls (right below the knee)(straps)
315×10
405×10
495×8
Belt
585×3
605×3 full reset

DB flat press
50×5×15 (felt good time to move up)

CGBP (2 fingers on smooth)
95×15
115×4×15

Incline DB press
4×15

Hs iso-lat plate loaded Pulldowns
4×10 with holds

DB upright rows
4×15

Low cable flys
4×10 hand clasp at bottom then hard squeeze shaping the chesticals

SS
Landmine rainbows (think that's what they are called)
4×10
Db curls
4×Amraps

Notes
Great day, should was grumpy at first but it worked out by the 4th set. Right glute is killing me so damn tight.

I'm sure 605 is a rack pulls pr but who really cares about rack pulls pretty much the leg press of the deadlift world.

Lot of work I'm beat

That's it thanks for reading
Dmax
 
How often do you do rack pulls?
 
RegisterJr just started up again last week my deadlift (conventional ) was moving well when I was doing them so I figured why not + I'm trying to teach a better should position. I can really feel it locked in with rack pulls so I'm hoping to transfer that down
 
Duramaxhd said:
RegisterJr just started up again last week my deadlift (conventional ) was moving well when I was doing them so I figured why not + I'm trying to teach a better should position. I can really feel it locked in with rack pulls so I'm hoping to transfer that down
Click to expand...

I've never really done. Wonder if they'd benefit me.
 
Rack pulls are great for teaching back tightness and training the back side of the body. You learn to build tension well too, since the bar is dead on.the pins.
 
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