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Dmax's pursuit for power & performance

Good series - was watching those yesterday. Though I'd have to get my cage firmly bolted into the floor if I'm going to start pressing or squatting up on it.
 
Today
Lower supplemental and assistance work
Current weight at 8:30am was 216.5

Preworkout-Mr Hyde/White Flood/tmg/compete/karbolyn
Intra-compete/karbolyn/creatine 5grams

Warm-up
7 mins Arc-trainer
60# Goblet squats
BW BSS's

Beltless 2 sec Paused front squats
Bar×10
95×10
135×5 (Pause starts)
185×5
205×3
225×2
245×2
275×2
225×3

Superset
Beltless 1" deficit deadlift / Reg sumo deadlift (sumo same weight and reps)
135×5
225×5
315×3
335×3×3
225×5 (double Paused at knee on way up and knee in the way down)

Beltless good mornings
Bar×10
95×10
135×10
185×3×8

BW hyperextentions
3×20

Donkey calf raises
220×30
320×20
425×2×15

Superset
60# traveling lunges/50# kettlebell swings
3 trips of 50 feet
Bells
3×30 (maybe 20 per set actually right)

Abs
Bird dogs/ab roller/stir the pots/McGill crunchs/45# planks/60# BB twists
3 times through

Notes
Tried the new shoes today only thing I noticed and really liked about them is how tight/supportive they were other then that didn't even notice the heel.

Paused fronts were ruff thought about a 315 set but that's as far as that got lol

Deadlift moved fast which is what I was looking for more speed off the floor next week more weight

Kettlebell is getting better really squeezing the glutes hard can feel it now big time

That's it Thanks for reading
Dmax
 
It's like when you go belts off **** gets done! No straps either!

Awesome work ma man! Keep killing it
 
Bro, I'm pretty sure you got me beat! But I like the chasing each other. Makes us better
 
rob112 said:
Bro, I'm pretty sure you got me beat! But I like the chasing each other. Makes us better
Click to expand...

Im trying to catch bolt on squat (albeit at a much heavier body weight), cincy on bench, and stay neck and neck with dmax/rob/capo on deadlifts.

If I didn't mention your name it's because you're way stronger than me. I prefer to act like you don't exist ;)
 
Crazy strong day! Nice fronts and pull superset. Just keep being faithful to those swings and they will reward you. They don't even have to be terribly heavy once you get to doing them right. I read where Brad Gillingham put a good chunk on his already massive deadlift and the change in his routine was 80lb KB swings. He's a good one to look up, as he's pulled over 800 something like 50 Times in meets.
 
Thanks herder believe it or not your approval means a lot to me lol

Not giving up kettlebell for a while I mite even bust that thing out before sqauting and deadlift just get them glutes going

Personal note finally got the dually back yesterday I'm so happy, feel like a man again got out for just over grand which is way better then the 1600 they told me originally
 
Good find! I've been doing my swings wrong.
 
Strong work, nice volume with 275 on the press as well. Interesting article there as well. The deadlift I try to pack the neck at the bottom but usually unpack as I'm pulling up, well if I ever pack at all. I'm usually pretty extended on swings though.
 
Took the day off today mainly cause I was already by the gym getting and alignment on the truck and didn't want to drive 30mins one way to get my stuff then drive back then back again huge waste of diesel
So I'll hit bench tomorrow. Reading some really interesting stuff in the new book that I may start implementing
 
Sorry fellas it's just new stuff to me
The book is built to the hilt and geared more towards bb but it explains a lot in detail different methods and setups

Today
Upper supplemental and assistance work
Current weight at 8am was 217

Preworkout-Mr Hyde/white flood/tmg/compete/karbolyn
Intra-compete/karbolyn/creatine 5grams

Warm-up
8 mins cycling
Pulldowns
Rotator cuff

C.A.T. bench (3 grips thumb from smooth/pinky on ring/middle on ring)
Bar×15
65×10
95×10
135×5
155×5
185×3
205×2×3
215×3

Close grip Incline bench
Bar×10
95×10
135×5
155×3
185×3
195×3
Reactive slingshot
215×3

Superset
Ohp/chin-ups
Bar×10/5
65×5/5
95×5/5
115×3/5
135×3/5
145×3/4
95×8/4

Dips
BW/5,5,5,5 15 sec 3 reps 15 sec 3 reps

Superset 4,1,4,1 tempo on both
Low cable flys/cable side raises
20×3×12
20×3×7

Superset 3,1,3,1 tempo
Iso-cable tricep pushdown/iso-cable bicep curls
70×4×8 drop set to 30#
50×4×6 drop set to 30#

Abs
Lying leg raises/wood chops/ab roller
3×through with a set of standing cable crunchs as a finisher

Notes
Pecs were tight especially where the they meet the delt

Cat went well I find the thumb from the smooth is my fastest I know the weight was lowish but I'm get my setup on the gymrat benches dialed in

Really it was a pretty high intensity day and I can't complain about the work I'm very happy with how it went

Thats it sorry for the book
Dmax
 
Getting better! You'll see the dividends from that incline work in a couple more weeks of getting back to comp benching, I have no doubt.
 
Weight 215
45 min walk around town today
Pre squat stuff
This nagging soreness in my shoulder is driving me nuts smashed and stretched it repeatedly yesterday wondering if it's just a recovery thing
 
Duramaxhd said:
Weight 215 45 min walk around town today Pre squat stuff This nagging soreness in my shoulder is driving me nuts smashed and stretched it repeatedly yesterday wondering if it's just a recovery thing
Click to expand...

Shoulders and hips suck ma man
 
Agree w rob. Good work in hear lately man. Heal up! I hate those nagging injuries.
 
My pec pain is just tightness from lack of bench pressing and crappy form when I got back couple were bb type presses O hard on the pecs
 
Today
ME squat and deadlift
Current weight at 5:15am was 214.5

Preworkout-Mr Hyde/White flood/tmg/compete/karbolyn/starbucks
Intra-compete/karbolyn/5grams creatine

Warm-up
Goblet squats
BW BSS's
Some shoulder mobility stuff

Squat (Mastodon bar 60#)
Bar×2×10
110×10
150×10
200×5
240×3
275×3 (switch to hundos reason for odd jumps)
Belt
350×3
Wraps and belt
400×3×3 (80% of max)

Deadlift (setsxreps)
135×5
225×3
315×3
405×3
455×3×2

Notes
Very happy with today's effort was going to do another set of 400 but everyone else was done so said screw it. Squat was very speedy and set up is a lot better then last week took a slightly wider stance was too narrow last week

Deadlift was fast as well felt heavy thou so I cut it back to doubles last couple set probably could have been trips thou

Did banded Pre Stretching on the shoulder due to feeling very stiff getting under the bar but after banded work all as good

Thats it Thanks for reading
Dmax
 
That's some awesome work with weight and volume today man! Solid.
 
I love them for 2 reasons 1.it gets the blood moving and feel things working 2.ties into 1 that with the feel everything moving it helps me determine where I'm tight and where to go from there Stretching wise
 
herderdude
Your thoughts are needed today a noticed on my last rep on my last 2 sets I was having a bit of a stall do u think high box or pin squats to address this? I know it hard to say with out vids or should I not even worry about it
 
Duramaxhd said:
herderdude
Your thoughts are needed today a noticed on my last rep on my last 2 sets I was having a bit of a stall do u think high box or pin squats to address this? I know it hard to say with out vids or should I not even worry about it
Click to expand...

How'd it slow down, man? Knee cave? Lose your chest? What went down?
 
Thinking it's more lose the chest. I get good strength out of the bottom after the go command I'd say make it 1/2 up slight slow/stall then suddenly shoot up like it was nothing very odd
 
Yeah, and that's what Duffin says I believe. Asses yourself with the Goblet squats to see what needs work. I can definetly tell a difference between my first and second set of BSS. I only stretch my hips once or twice a week now and I don't get any nagging aches or unequally tight glutes for compensating something. Whodathunk that going into a life with properly activated hips would solve problems, huh?

Have you done the overhead squat with a band resisting your scaps? I'll do it on bench and squat days. It's a bitch. Use a micro-miniband, or cut a Miniband in half.

Occasionally I'll find that I want to do some Cossacks Squats or Sumo Rocker Stretch for the groin, or some banded walks for the glutes.
 
Maybe check your upper back tightness? Bar position? Glutes?

Is it when you're coming out of the wraps? They can throw off a groove pretty easily.
 
I have not done the overhead banded squat need to give it a shot

Perhaps just fatigue getting me and allowing them slight mistake to shin through. Look forward to get a camera it will make this much easier
 
Duramaxhd said:
Thinking it's more lose the chest. I get good strength out of the bottom after the go command I'd say make it 1/2 up slight slow/stall then suddenly shoot up like it was nothing very odd
Click to expand...

Rehash your upper back tightness to make sure it's on point and add in more upper back work. Edit: weak glutes and hips wanting to leave can also be a cause, like Sean said.
 
The swings will help with the glutes correct.

I did some setup work at the end of the day yesterday try to make things stay tight and stay centered. Jayson alway has to recenter me after sliding under the bar

Suggestions for upper back work?
 
Duramaxhd said:
Suggestions for upper back work?
Click to expand...

Pendlay rows
Kroc rows
More pendlay rows
More Kroc rows

I like pendlay's, they kill my traps waaaay more than regular bent over rows.

And Kroc rows? Just look at matts back. He pops in Michigan barbell every few weeks.

He's a freak of nature...
 
napalm said:
Pendlay rows Kroc rows More pendlay rows More Kroc rows I like pendlay's, they kill my traps waaaay more than regular bent over rows. And Kroc rows? Just look at matts back. He pops in Michigan barbell every few weeks. He's a freak of nature...
Click to expand...

I like these two the best. I also do some meadows for a lighter variant sometimes also.
 
Keep in mind it could be a technical issue as well. Your upper back may be strong enough you might just be losing tightness.

That said, we could all benefit from more back work
 
Thanks guys I was hitting the rows really hard there for a min then stopped not sure why but I'm going to get back to them this week
 
Duramaxhd said:
Thanks guys I was hitting the rows really hard there for a min then stopped not why but I'm going to get back to them this week
Click to expand...

Also I can confirm what napalm said about pendlays. Hadn't done em in awhile and I did them yesterday. Traps are wrecked and I only did 2 sets lol
 
Today
ME bench and assistance work
Current weight at 5:15am was 216.5

Preworkout-Mr Hyde/White flood/tmg/starbucks/compete/karbolyn
Intra-compete/karbolyn/creatine 5grams

Warm-up
Banded Stretching
Pulldowns
Light curls

Bench (setsxreps)
Bar×10
95×10
135×5
185×5
225×3
255×4×3 (little over 80% of max)

Superset
DB Incline press (arms tucked)/decline ab crunchs
30×15
55×12,12,10
Abs 4×15

Superset
Orange band Tricep pushdowns/ez-bar curls/green band 3D's
3×amrap
Ez-bar+40#×3×10
3×10

Superset
Standing Orange band crunchs with 2-3 sec hold/pec deck
3×10 crunchs
110×3×15 focus on squeeze

Notes
Bench felt good got my set up dialed back in for the most part a few of the reps I could really feel the leg drive kicking in. Felt the tendinitis trying to kick in but not bad at all

Was talking to norm today about his ab work and he was telling me how he does it as supersets the man has a hell of a keg but a 6 pack at age 55 so your going to start seeing this more in my log. He makes a valid point the at the end your workout your pretty much burnt out and half ass them sometimes

Got to try my hand as lift off guy today didn't go too bad there is more to it then u think.

Thats it Thanks for your help everyone
Dmax
 
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