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Dmax's pursuit for power & performance

Duramaxhd said:
I got something in the works I'm very excited about
Click to expand...

I feel like you want to do a lot of accessory work, and if that's true you just need to set your training up to accommodate that. Something like Conjugate or Cube (just for example)where you do your primary move and then go to town on the muscles after. Something like CWS does with a bigger emphasis on the comp movements for most of the volume might not scratch that accessory itch (although it obviously works excellent).

And whatever you decide you need to try to be faithful to that progression for a bit.
 
Tis true Hyde I do love the accessories but the reason is I've never really spent any time body building so I figured my upper body could really use the work. I don't feel I had a good base to start my powerlifting journey so if been trying to make up for that.

So I'm pleased to announce that this week is a deload lol, but seriously deload this week and next week I start my new training I'm going to attempt rts. I'm not entirely cert on the rpe but I believe in time I can learn to use this important tool and with the guidance of jswain I believe I can be successful
 
Dmax's pursuit for power & performance

In regard to the rpe - you've been doing it unofficially for quite a while now man. In your posts you always say "think I could've done one more", "had one more in me", etc. Those 2 would be @9.5 and @9 respectively, so it's not like you've never thought about "tank reps" or whatever you want to call them.

The main thing, as mike says himself, you have to be hungry for progress but honest with your RPEs at the same time. The program could allow you to completely destroy yourself or to take the easy way out of every single training session (which i have a feeling you'll have trouble with the former way more than the latter, wouldn't you agree? ). So, be honest with your rpes and take what's there at that rpe on that given day then drop down and hit some quality backdown work - that would be my best piece of advice.
 
I think you'll benefit from a nice progression of hypertrophy rep ranges in the comp lifts and mechanically similar movements, then on into strength ranges. Build more base and go from there. I think some growth in your yoke, delts, and triceps will be the key to bringing up your bench.

Its like you said, you didn't have a big foundation from which to jump off into powerlifting, and I think the bench press is the lift that benefits the most from that foundation. The lower body lifts IME from reading so many logs for so long really can build themselves, but the bench and OHP need a lot of bro time in the supplementary areas to build. The bench is also a lift where a weak point can hold you back the most. Lastly, if the bench improved as quickly as the lower lifts, you'd see serious lifters benching what they squat, which we know isn't the case.

One big tip I always liked was from Dave Tate. Take your main lift and find the two exercises that build it best, then find the two exercises that build THOSE best, and you have the foundation of your training.
 
Just do what you need to do so that it doesn't look like you bought your triceps at Walmart. That's what I'm focusing on
 
jswain34
This whole time I've been away from wraps I was trying to gage my reps. I Believe that working alone and pushing myself will be the most difficult. I think this is what held me back with 531

Herder my bench my have not improved much but I can definitely tell that what I'm doing is working size wise
 
That's the start to a better bench before. Now if you weren't a crippling headcase every time you go to bench you'd probably move some weight!
 
Dmax's pursuit for power & performance

herderdude said:
if you weren't a crippling headcase every time you go to bench you'd probably move some weight!
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Justin, you have no idea. James is sushi, wrapped in an egg roll, then beer battered and fried.

That's my way of saying he's an enigma and I want sushi...

EDIT: I forgot the part where I say he's a fck of a lot stronger than he thinks he is. Damn sushi..
 
napalm said:
Justin, you have no idea. James is sushi, wrapped in an egg roll, then beer battered and fried.

That's my way of saying he's an enigma and I want sushi...

EDIT: I forgot the part where I say he's a fck of a lot stronger than he thinks he is. Damn sushi..
Click to expand...

So James is ALL the way out to lunch lol. Also, you've got me thinking sushi as well.
 
napalm said:
Justin, you have no idea. James is sushi, wrapped in an egg roll, then beer battered and fried.

That's my way of saying he's an enigma and I want sushi...

EDIT: I forgot the part where I say he's a fck of a lot stronger than he thinks he is. Damn sushi..
Click to expand...

herderdude said:
So James is ALL the way out to lunch lol. Also, you've got me thinking sushi as well.
Click to expand...

Hey I don't need this public bench shaming lol
 
So had a close call today wife was admitted to the hospital for high blood pressure and elevated liver enzymes which indicates liver failure but fortunately they retested and found that this was a false alarm and discharged her

Still managed a session thou
Lower
Current weight at 4:30am was 210
Caloric intake-cut 1 moderate 1

Preworkout-Pump igniter

Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

(Emotm=every min on the min)

Leg press
8 plates×30
8 plates×9×20 emotm

Squat
225×10
275×9×10 emotm

Roman deadlifts (versa gripz)
315×10×10 emotm

Calf press
100 rep none stop at different angles

Notes
Good pump. I wanted to abuse myself a bit more but had to go but still did a lot of stuff

Squat reps fell good had a great rebound could feel it in my heals again

That's it thanks for reading
Dmax
 
Glad your wife is ok man. What caused the BP spike?
 
Pregnancy induced but it much worse every time she goes to the Dr / white coat syndrome. They are just watch her to make sure it doesn't turn into preeclampsia which could kill her and baby if not treated immediately
 
First off wife is well no further issues today

Upper
Current weight at 4:30am was 211
Caloric intake-cut 2 moderate 2

Preworkout-Pump igniter
Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

OHP
Bar×10
65×10
95×10
115×10
135×8
145×6
155×4 (collar bone popped MF'er)(maybe 2 left)
115×3×5

Barbell rows (versa gripz)
185×5×10

Arnold press
35×5×12

Iso Wide chest
2p per side×8×10

Iso Hs front lat Pulldowns
150×1 just for kicks
8×5 weight held at bottom

Rear delt flys machine
4×10 1 side at a time

Machine standing Iso calf raises
6 set of random
Same machine
Paused shrugs
5×15-10

Ss
Cable upright row
4×10
Cable Facepulls
4×10

Cable flys
5×15-10 pyramid up

Ss
Iso cable BTH tricep extensions
4×15
Iso cable curls
4×15-10


Notes
Pretty good day, damn collar bone thou I may go to urgent care tomorrow to get it looked at was doing good to just then

A friend of mine that presses 400+ at my weight told me to try the wide chest again so why not

Upper body is looking the part now actually have lats that 8 can start to see extend down shoulder caps are looking better along with Biceps

That's it thanks for reading
Dmax
 
What ya mean? Like days of the week you train?
 
Thats totally fine. He just doesnt like to lift on weekends so he lays it out like that.
 
Cant wait to see how it treats you. And im very interested to hear your thoughts on it since it will be such a big contrast to your typical accessory work.
 
Me squat & deadlift
Current weight at 4:15am was 209 (if u don't count base this will be 1 month progress down 6-7 lbs with 8 weeks to go

Preworkout-Pump igniter
Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat
Bar×10
110×5 ( groin is tight af)
150×5
240×5
290×1/4 (too tight shut that down)

Good mornings
Belt
290×10
330×10
370×2×10
250×3×10

1×4" block pull at 405 no warm up so show my training partner how to sit back better

Sumo deadlift
315×3 nope

Leg press
4p× various sets and rep

Ghr
4×10

Ghr situps (big arch back)
4×10

Combo curls
4×15

Notes
Bummed out a bit but happy with my gm performance. Did what i could today. So Unfortunately i had another protrusion from my belly button so I think it safe to say a have a mild umbilical hurna. Wasn't an issue last week and this week I was able to push it back in so i guess I'll keep an eye on it but it's in the back of my head at all times now.. bull****

That's it thanks for reading
Dmax
 
Me bench
Current weight at 4:15am was 209
Caloric intake- cut 2 moderate 2

Preworkout- none forgot it at home
Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Bench
Bar×10
95×10
135×10
185×8
225×5 (better this week)
245×4
265×2 ( first rep loose so second sucked)
Reactive slingshot
275×3×4
295×1 (pretty sure I got my grip width and leg position now)

Incline press (ultra wide)
135×10
155×5
175×5
185×3×5

SS
Banded OH tricep extensions
6×10
45° rope lat pulldown
6×10

Flat DB flys
4×12

Arnold press
4×12

Combo curls
4×10

Some extra tricep pushdowns

Banded shoulder outward rotations
4×10

Lying leg raises
3×10

Some banded ankle mobility with bar squats

Notes
So talked to a co-lifter and he has the same situation I got and has delt with it for 2 years so that makes me feel a bit better but it still bothers me

Had a good day have a good idea of where I'm at with bench and what my setup needs to be for Tuesday

Legs are back to full power glutes are stiff thou

Have a great rest of your holiday weekend

Have some thoughts on my next adventure later

That's it thanks for reading
Dmax
 
I think I may have strained my left adductor a few weeks back (the day I tried to return to free squats I also decided to work up to an SSB 3RM, smart) and the last 3 weeks have been doing what I can, however I can in the gym. That focus will keep you positive and keep you finding ways to progress in your training. The last 3 weeks my deadlift has been getting better and bigger, my grip has gotten stronger, did some of the strongest GMs of my life and getting into some CWS-approved levels of volume on ultra-close stance frontsquat.

As for the hernia...first meet I ever did this guy at my gym told me to do it and he benched 501 raw at that meet at 242 and squat 650 in wraps. And he had like 7 abdominal herniations (and was under 30). He always put his belt over his belly button. It very clearly wasn't the end of his powerlifting.
 
Ty much Hyde makes me feel a bit better

We'll here we go

First day of RTS RPE
Current weight at 4:30am was 211
Caloric intake-cut 2 moderate 2

Preworkout-Pump igniter
Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat (sleeves walkout)
Bar×10
135×10
225×10
315×5
Belt unlatched
365×3
405×1
455×4 rpe @9

Comp bench
Bar×10
95×10
135×10
185×8
225×4 rpe @9

3 count pause bench
185×4 rpe @8
205×4 rpe @9

Curls

Abs crunchs
×100 none stop

Cardio
Interval arc trainer
20 mins

Notes
So first off don't feel like I did **** today.

Secondly I had my belly stuck in my head all day but wasn't an issue today at all. Belly button feels sensitive but that mite be cause I keep messing with the it lol

Now for the real information first day was great think I need to go in with no set weight in my head. Went to animal house to train but there were a few people there so went to the Comercial gym. Bars and benchs blow. going to make more of an effort to keep it as consist as possible same benchs, bars and all sleeves walkout and no liftoff

Cant wait till next week when I get fatigue sets then we I'll have some fun

Did a could none taxing things so I could stay at moderate for food

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

That first week is just starting to get you used to the frequency. Like you said, wait til next week and forward. Im actually really interested to see how you respond to the fatigue sets compared to me since you come from a background with a **** ton more volume than what i did.
 
I think I'll do great my recovery between sets is awsome but then again we aren't talking big % drops here

Can I sub out front squat for ssb my shoulder still not up to it

Edit: bought some floss bands currently flossing my ankles
 
Yah for sure man sub it out. Or you could try the reverse ssb front squats see if your shoulder allows that or not.
 
Rts day 2 acclamation

Current weight at 4:30am was 210
Caloric intake-cut 2 moderate 2

Preworkout-Pump igniter
Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Conventional deadlift (versa gripz belt)
135×5
245×5
325×5
425×4 @7.5
450×4 @9

Floor press (legs straight)
Bar×10
135×10
185×5
225×5
235×4 @9

SSB squat (front squat sub out)(no belt)
Bar×10
152×8
242×8
332×6 @9

Curls

Banded pushdowns

Banded pull-a-parts

Note
OK day first time pulling conventional in 6+ months I'm happy with it need to get back tighter thou

Per the norm floor press went well

SSB was ok felt like I was dropping in good but hard to tell.

Main lifting took about 40 mins and managed to do it at Animal House in 85 degree heat

Feeling good about this just need to make sure I'm feeling it out correctly

That's it thanks for reading
Dmax

P.s. gut feels ok
 
40 mins god dam making me feel even more out of shape than i already am. Good work man
 
It's always 85 in my gym lately (we get whatever air blows through the back door and out the front) but man it certainly doesn't help speed the session up any. Don't know how you did that in 40 min!
 
Dmax's pursuit for power & performance

Duramaxhd said:
jswain34 how were u doing your pin squats got a video?
Click to expand...

I do not. When i did the GIP i did box squats instead. I did pin squats during PM though and wasn't a fan. I dont like deloading the most vulnerable position in the squat like that. But, if you google it im sure Mike has a video or two if not some sort of write up on it. I know ive seen him do them at least once on his instagram.
 
Rts day 3 of acclamation
Current weight at 3:25 am was 209
Caloric intake-cut 2 moderate 2

Preworkout-Pump igniter
Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Pin squats (parallel or just below sleeves beltless walkout TBS)
Bar×10
145×10
235×8
325×5
345×5
365×5 @9 breif pauses on pins

Bench Press (tng)
Bar×10 (mini band on wrist)
95×10
135×8
185×8
225×6
235×6 @10

Push press (mastodon bar)
Bar×10
110×10
130×6
150×6
160×6 @9

Curls

Notes
Good lifting today happy with my pin squat performance considering how much of a pain it is to get out of the bottom portion

Bought some sbd sleeves from Lou and tried them today those suckers are nice but tight as hell

Really happy with bench no handoff great confidence builder

Push press can only get better once I get form down I've never tried it till today

Went to the massage therapist yesterday and see felt around does not believe I have a herna she thinks it's a strained hip flexor but the belly button bulge I had has me thinking but anyway it's much better today

Had to cut anything extra off had to get home to help run a line set for Central air

That's it thanks for reading Dmax
 
Rts last day of acclamation
Current weight at 4:15 am was 210
Caloric intake-cut 2 moderate 2

Preworkout-Pump igniter
Intra-isopure / 80 grams strawberry fin kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

2" deficit deadlift (beltless, conventional, versa gripz )
135×10
245×8
335×8
385×5
405×5 @9 (with resets no tng)

CGBP (index on smooth no liftoff)
Bar×10
95×10
135×10
185×8
205×6
225×6 @9 big CGBP pr for me

Snatch grip SLDL (2 fingers past the ring)(versa gripz)
135×10
225×10
315×6
335×6 @9

Giant set
Behind the back ass resist paused shrugs
225×5×10
Facepulls
×5×15
Orange + green band tricep pushdowns
5×15
Comb curls
5×10

Added tension green band upright rows
×4×10

X-wife the Abs

Notes
Good day glad I hit a 9 on 405 got a bit of a bump again on the stomach it's just fluid. I really need to stay focused on form and tight core cause I didn't happen on snatch grip and I was really focused that

CGBP
I couldn't believe how light that felt upon unracking I remember thinking I'm going to own this

Tomorrow I'm going to do some prowler and hammer swings then starts week 2 tue with fatigue set I'm super amped for this

That's it thanks for reading
Dmax
 
Strong work DMax.
 
Training looks good brother. Glad you're enjoying it and good work on the pr
 
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