Dmax's pursuit for power & performance

herderdude said:
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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In between my warm up sets I double a pr monster around a low pin and I do what would be a similar to the motions of a rack pull to warm up my lats and practice pulling my shoulders back. Kinda the same?
 
RegisterJr said:
In between my warm up sets I double a pr monster around a low pin and I do what would be a similar to the motions of a rack pull to warm up my lats and practice pulling my shoulders back. Kinda the same?
Click to expand...

I'm having a hard time picturing this.
 
Home made loadable hammer all 316 stainless steel

Other note my hip/Glute was killing me so last night I slept with a stiff pillow under the arch of my lower back almost lifting it from the bed and poof glute pain is pretty much gone
 

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Pretty sweet war hammer you have there
 
Majestic piece you have there, bud.
 
Me Squat & Deadlift
Current weight at 4:15am was 211
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
150×8
240×5
330×3
Unlatched belt
420×2
Wraps 2.5 destroyers (loose)
480×1
525×1 (tighter)
575×1 (Brian wrapped still not on my heels enough)

Invalid Link Removed
Bad angle

440×6×2 (belt sleeves)

Deadlift (resets)
225×5
315×3
405×3
495×1 sucky
455×2 better
430×5 good

Good mornings (belt)
150×10
240×5
330×2×5

Camber bar wobble squat (wide stance+high bar)
3×10

Notes
Man I was sore as hell today I wasn't even sure I was going to go up to the prescribed max today but I made it.

By the time i got to deadlift I was dead 495 was slow and didn't get set right again something about over under is messing me up atm I'll get it figured out

Think I may start small deficits

Had to really push to get the other few things in.. legs are pump thou

Ready for a nap

That's it thanks for reading
Dmax
 
Over under screws my sumo up to fwiw. If i dont hook or doh it i just use straps anymore. 575 looked smooth bro nice work
 
jswain34 said:
Over under screws my sumo up to fwiw. If i dont hook or doh it i just use straps anymore. 575 looked smooth bro nice work
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Ment to try hook on my top set just forgot too next week for sure... and ty, I wish I had a better view the depth thing is driving me nuts atm
 
Just pissing me off thou it's something I don't like to do next week better view for my sake and yours + Internet haters lol
 

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Thinking of trying the squat program for bench again thought? I would really like to hear of any good ones u guys recommend
 
Another thumbs up here on your squat.
 
Me bench
Current weight at 4:15am was 212
Caloric intake-cut 1 moderate 1

Preworkout-Pump igniter
Intra-isopure / blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate / 64oz water

100 Overhead tricep extension

Bench
95×10
135×10
185×5
225×3
245×3 comp paused
Speed sets (moved grip in a touch)
205×5×4
205×10

CGBP (2 fingers on smooth)(double monster mini's)
135×10
185×5
145×7×10
150×12

Incline press
155×4×10
160×12

SS
Assisted pullups
5×6
Low flys
5×10

Green band pull-a-parts
5×10 palms up

DB curls with zotman's
4×amrap

Squat
Bar×2×10
150×15 (so sore)

One arm hammer swings to a tire
5×10 each arm

Notes
OK day just sorta doing **** I guess

Checking my stance and depth on squat plus trying to work out the soreness

Hammer is awsome put some grip tape on it so it's even better now

That's it thanks for reading
Dmax
 
Think I may work up with the different grip width next week I feel like I can get some more lat this way I'll have to see
 
Conditioning today

8 plate prowler push×150 ft ×2
8 plate harness prowler sprint ×150×3 or 4
In between prowler single hammer swings×10-12
 
Duramaxhd said:
Think I may work up with the different grip width next week I feel like I can get some more lat this way I'll have to see
Click to expand...

Moving in or out?

I feel like I get way nor lat that about a stretched thumb from smooth. Sometimes go a hair wider
 
RegisterJr said:
Moving in or out?

I feel like I get way nor lat that about a stretched thumb from smooth. Sometimes go a hair wider
Click to expand...

Agreed here. This is where I've been comp benching now for the last couple months and have been making some great progress over that time. I definitely feel much tighter overall with better lat engagement with this grip.
 
I'm actually the opposite.. More lats and speed off chest when I use closer grip. But locking out gets tougher. I'd love to use a wider grip tho, if shoulder would allow it.
 
Dmax's pursuit for power & performance

atanocc said:
I'm actually the opposite.. More lats and speed off chest when I use closer grip. But locking out gets tougher. I'd love to use a wider grip tho, if shoulder would allow it.
Click to expand...

That's what we're saying brotha. Brought my comp grip in from ring finger on the knurl to a thumb away from the smooth and got better lat activation + speed off the chest.
 
Lower
Current weight at 4:30am was 212
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
Bar×10
Bar+gray bands×10 (tension a lot)
135×5
225×5
315×8×3 worked on depth too

Knee bent calf raise
5×10 slow and paused

Roman deadlifts
225×15
315×5×10

Calf rotator
6×5 (slow heavy and paused)

Iso leg curls
30×15
60×3×15

Leg press
6p×50
8p×20
10p×20

Rear delt machine
4×10

SS
Cable upright rows
4×10
Cable curls
4×10

Abs
Roman chair
2×Amraps

Notes
OK day my left knee is tight really annoying.
Tension was high at the top and maybe 30% at bottom. Opened up a touch on squat depth was better and didn't sacrifice rebound I'm ready of my 600 this weekend and someone will be calling me

That's it thanks for reading
Dmax
 
Short grays are 180 at the top. Possibly more since you unrack higher than my training partner who measured it.
 
Upper
Current weight at 4:30am was 211
Caloric intake-cut 1 moderate 1

Preworkout-Pump igniter
Intra-isopure /75g of carbs blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

SS
OHP / green band pull-a-parts×12
Bar×2×10
95×10
120×8×10

Barbell row
160×5×15

DB press
55×5×15

DB upright rows
30×5×15

CGBP
95×20
115×15
185×5 +2 forced
135×3×10

Iso-wide chest press (per side)
1p×15
2p×10
3p×5
3p×4
2p×2×10

Rear delt fly machine
4×20

Assisted pullups
4×6 (slow decents)
1×amrap

BTH tricep extensions
4×10

Low cable flys
4×10

Cable Guillotine curls
4×10

Cable upright row burnout drop set

Pallof press
2×alap each side
Squatting Pallof press
1 set of alap

Note
OK day felt pretty good still some substantial popping in my shoulder till it warms up

Life note
Welding out some 16 in pipe 100% x-ray takes about all day to fit it and weld it out

Training in general note
Thinking of down 4 days a week squat and bench when I finish my current squat cycle but am unsure on how to approach this

That's it thanks for reading
Dmax
 
So there is a couple developments

First there has been a lift tragedy in my life, my world record holder crossfit tr's I got from Sean have developed a hole are going to need replaced

2nd went to Dr today and the first words out of his mouth were "I'm going to need u to debulk your to big" lol guess I'm doing something right. My bump surgery is scheduled for the 26th of June sorta looking forward to that down side is no skin removal for me not enough to get it covered by insurance and out of pocket would be minimum 7 grand
 
Duramaxhd said:
green band pull-a-parts×12
Click to expand...

Animal

Duramaxhd said:
Wielding out some 16 in pipe
Click to expand...

Now you're bragging.

Duramaxhd said:
So there is a couple developments

First there has been a lift tragedy in my life, my world record holder crossfit tr's I got from Sean have developed a hole are going to need replaced

2nd went to Dr today and the first words out of his mouth were "I'm going to need u to debulk your to big" lol guess I'm doing something right. My bump surgery is scheduled for the 26th of June sorta looking forward to that down side is no skin removal for me not enough to get it covered by insurance and out of pocket would be minimum 7 grand
Click to expand...

Civil law suit to Sean, and no debulk .

That sucks about insurance. I kinda thought the medical and insurance issues were all solved under the magic of Obamacare.
 
Gained another notch on my original fat man belt now the leftovers wrap 2/3's around me
 

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That's awesome man.
 
Me squat & deadlift
Current weight at 4:15am was 214
Caloric intake-cut 1 moderate 1( moving to cut 2 Monday)

Preworkout-Pump igniter
Intra-isopure / blue raspberry kool-aid / intra-MD / 3 grams leucine /5 grams creatine / 6 grams l-citrulline malate

Squat (mastodon monolift )
Bar×10
150×5
240×5
330×5 ( these Warm-up I tried to keep on my heels)
Belt
450×1
Wraps 2.5 destroyers
510×1 terrible
510×1 better
560×1 pretty good
600×1 video man was way off

Down set
460×1 sucked spent
325×2×3
325×7
405×2
340×5 paused

Deadlift (versa gripz )
315×3
405×3
455×3
495×1 hook grip ouch

Hatfield squats
SSB & Doubled average bands
Bar×2×10
152×2×10
172×10
192×5 paused

6 plate leg press
50 reps
20 reps

Edit: 4 sets of curls at Amraps

Notes
Despite the grinder I'm pretty happy. I was close on depth and have video to analyze. If u watch it u can see I shoot forward first then stop basically and back raise that prick then stand up. So if I sit on the wraps better drive up I'll be golden. Also my first 600 I was 15 lbs heavier
Down sets were a bust 460 for doubles but I was shot and couldn't Unrack from the height with leah

Deadlift
Took Sean's advice pulled straps till top set then hook I noticed it hurt but not as bad as I thought. Quite a bit of slack in my hook any way I can fix it?

Then bs to make it a moderate day

I'd appreciate some tips or thoughts

That's it thanks for reading
Dmax
 
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