Dmax's pursuit for power & performance

It's going to be impossible to do anything upper without stretching and contracting that area between your blades. As for lower you're probably stuck with back-padded machines only that you can keep your arms mostly neutral.
 
Pretty much agree with reg. Thats a super tough area to avoid man. Pretty much anything you have to use your arms in is out. Hack squat machine and belt squats are pretty much the only things i can think of that id even consider with stitches being in that area. Seated curls too i guess lol.
 
Today

Son finally came home kids were so excited

Session
Belt squat up to 5@9 then 5% load drop
Strap deadlift conventional 5@9 5% load drop
Overhead Tricep extensions
Curls
Ghr

Notes
OK day back is sore, got some decent work in

That's it thanks for reading
Dmax
 
How'd deads feel with the wound?
 
Did them like this but conventional so didn't even effect it
 

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Dmax's pursuit for power & performance

Ahh. Tow strapped em, cool. What'd ya think of that? I was considering doing them a while back with my bum hand.
 
jswain34 said:
Ahh. Tow strapped em, cool. What'd ya think of that? I was considering doing them a while back with my bum hand.
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They are ok a lot of back thou it was a good choice thou I need it

Hyde said:
Glad to hear Luke is home!!
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Ty good sir

Today
Leg press up to 5@9
5% load drop

Leg extensions
5@9
5% load drop

Calf press various pattern

Iso leg curls
5@9
5% load drop

Cable overhead tricep extensions
Cable curls
Upright rows
Goals pole flys

Think I tore my back open a touch today pulling on wrenches but I think it should be fine

That's it thanks for reading
Dmax
 

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Dmax's pursuit for power & performance

Id personally back off the rts program on the isolation exercises. There's really no reason to go to a x5@9 on something like leg extensions. Just do whatever compound you can do for your primary lift then do your high rep stuff til this is good to go, imo.

Oh, i forgot! The little guy is lookin good!
 
Dmax's pursuit for power & performance

Double post
 
Duramaxhd said:
I like it thou give me the impression I'm not bitch out if that makes sense
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You're not a bîtch, you have a hole in your back that has to heal lol. There's a big difference. Listen to your brain over your ego here.

This is just my opinion of course, in the end, do what ya want.
 
jswain34 said:
You're not a bîtch, you have a hole in your back that has to heal lol. There's a big difference. Listen to your brain over your ego here.

This is just my opinion of course, in the end, do what ya want.
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Not really how I ment it, just ment I like rts style for adjusting the intensity with my assistance stuff
 
Dmax's pursuit for power & performance

Duramaxhd said:
Not really how I ment it, just ment I like rts style for adjusting the intensity with my assistance stuff
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Gotcha. Well have at it then bud! If it were me, on the iso stuff, I would do like x8-11@7 with fatigue drop sets to @8.5-9. The fatigue drops are designed for those exercises that we mainly use for hypertrophy, that doesn't mean you cant use other fatigue methods with them, but thats the (designed) main use for them.
 
Went to massage therapist today sorted my hip out and gave me some corrective moves couldn't really work all she wanted till my back heals

Back is still sore at the incision but I'm really curious when it heals how much better I'll be able to squeeze my shoulders together I can already tell a big difference
 
Damn, I wonder if your lifts are gonna jump from this. Hadn't thought of it affecting your positioning. Also, when are you competing, damnit?
 
Duramaxhd said:
Listen I hate being on stage but after this cut is done I'll seriously look into it
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I do too. I hate people and have always shyed away from crowds but you honestly don't see anybody when you're up there. Not to sound super lame and deep, but all the pressure is gonna be with the bar. You won't notice anything else.
 
I know man, I know nobody gives a **** but I feel like I'm being judged... comes from years of being obese/self conscious

Today
209
Same stuff I normally do

SSB up to 427×4 @9 belt sleeves
402×4×4 5% load drop

Toe strap deadlift belt
415×4@9
Then 325 3×10

Chain pistol squat complete deload at bottom
Top sets of 200×2×10

Spud Kettlebell swings
Top set of 125×2×10

Couple sets of belt squats

Curls

Corrective movements
Pelvic tilts

Notes
Not too bad today ssb pad would hit my incision sometimes but not to bad

Getting used to toe strap deadlift

Used a rack to steady myself on pistol squat good movement thou I'll try to find a pic for u

Sorry for my lack of giving a **** on my log just not into atm for some reason

That's it thanks for reading
Dmax
 
Today
209
Normal nutrition
Back focused workout
Thinking of switching to cut 3 this week or next but it's a big cut
That's it thanks for reading
Dmax
 
Decided to prolong cut 2 for 1 last week cut 3 is a big adjustment and I think it will be enough to push me over the edge I hope ... really looking forward to have some sort of real meal thou haven't cheated once in 11 weeks
 
Duramaxhd said:
Decided to prolong cut 2 for 1 last week cut 3 is a big adjustment and I think it will be enough to push me over the edge I hope ... really looking forward to have some sort of real meal thou haven't cheated once in 11 weeks
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Bro I haven't cheated on my diet in over 11 minutes...
 
So I'm thinking another week of legs :-(

O well no need to rush something so dumb I'm not training for anything why risk tearing it open besides my arms could use the 4 days a week lol
 
Today
Legs
Iso-legs
Curls
Triceps
Shoulders
Abs
Chesticals

Note
As bad as I am a bench I miss it

Thanks for reading
Dmax
 
Today
Guess what?
Legs again
Pretty much the same **** as yesterday
A bit more Abs and shoulders
Then they have a rope machine the arm pump was ridiculous from that...

That's it thanks for reading
Dmax
 
Gonna grow some tree trunks down there bro.. And is that one of those rope climbing type things? Used one when I was in college a couple times.. Killer.
 
My leg are pretty big now but can always get bigger and more defined

That's the machine
 

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Today
206
High bar Camber bar
High bar buffalo bar wide squat
Tow strap arched back grip less gm's
Curls
And highlight of today
Yoke walk
515×2×50ft

Felt heavy today but my bracing was ****ed up for some reason I think this week I should good to go back to rts and I'm really looking forward to it but I'll be moving into cut 3 these last 2 week so I'm sure my sessions will suffer

That's it thanks for reading
Dmax
 
Duramaxhd said:
My leg are pretty big now but can always get bigger and more defined

That's the machine
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I'll have to try it. We have one but I didn't think much of it.
 
Dmax's pursuit for power & performance

Duramaxhd said:
Besides something fun what would be the benefits of yoke walk anyway?
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Core strength. Hip stability. General badassery. Teaching you to be comfortable with a bunch of weight on your back.
 
Today 208
SSB box squat focus on neutral back and bracing still off thou kept feeling it in my head
Ghr
Behind the back shrugs
Reverse grip Assisted pullups
Overhead tricep extension
Green band flys
Kettlebell bell Incline stability press
Ez-bar curls
Pull-a-parts
225×5 bench press no Warm-up easily just to feel it out

That's it thanks for reading
Dmax
 
jswain34 said:
Core strength. Hip stability. General badassery. Teaching you to be comfortable with a bunch of weight on your back.
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This. It can be truly rough on your spine if you're moving big boy weight though so not the kind of event you go heavy every week on. Technique/speed half the time at least.
 
205
Worked out
Went to the Dr today got cleared for lifting again not sure what I'm going to do

That's it thanks for reading
Dmax
 
Duramaxhd said:
205
Worked out
Went to the Dr today got cleared for lifting again not sure what I'm going to do

That's it thanks for reading
Dmax
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What you mean you dont know what youre going to do? Just start back up where you were. You were enjoying it, right?
 
Rts will be my go to program but right now I feel like it's a waste. Going to do some bs for another week and a hafe till my cut is done then while I'm on maintenance for a couple months do some focused BB stuff to bring up some lagging parts then hit rts back up with some actual calories to do it some justice
 
Duramaxhd said:
Rts will be my go to program but right now I feel like it's a waste. Going to do some bs for another week and a hafe till my cut is done then while I'm on maintenance for a couple months do some focused BB stuff to bring up some lagging parts then hit rts back up with some actual calories to do it some justice
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Fair enough. I like your plan of cutting on something else and eating at or above maintenance on the rts program tho. But, fwiw, i grew more when doing rts in a surplus than i ever have with any bb accessory dominant program. Stretch marks (on my triceps) to prove it, sadly.
 
I hoping my new set point will be at or close to 205 then very slowly gain on BB and rts want to stay below 220 for a long time
 
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