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Dmax's pursuit for power & performance

SweetLou321 said:
Subd

Your squats. To far forward. You need to get wide and point your feet somewhere around 45 degrees or a little more forward. You are sitting to far back also. Push the knees out and reallu sit between them while pushing back just enough to load the gear and keep a perpendicular knee angle to the floor. Head needs to be up or straight as you are leaning quite a bit. Lats and upper back also arnt tight enough. Also get your hips and glutes fully loaded on the unrack and use the glutes to properly track your knees.

Its all for cns overload on the high band squats and high chain squats.
Click to expand...

Welcome I appreciate u looking in and your honesty

I'm not sure about the head thing it just started to manifest it self again as the weight get heavy I'm working on correcting it. Do you think back tightness will improve if I keep my head up

The stace and knees are also some things my teammates were talking about after I will work on it

Unracking was a mess this week keep thinking the bar was going to come off. And had some miss cues in my head I'll try to think of it as you say

Caffeine I take a lot... I nomaly drunk a coffee on my way There as well so I'd say I'm above 800 most workout days
 
Duramaxhd said:
Welcome I appreciate u looking in and your honesty

I'm not sure about the head thing it just started to manifest it self again as the weight get heavy I'm working on correcting it. Do you think back tightness will improve if I keep my head up

The stace and knees are also some things my teammates were talking about after I will work on it

Unracking was a mess this week keep thinking the bar was going to come off. And had some miss cues in my head I'll try to think of it as you say

Caffeine I take a lot... I nomaly drunk a coffee on my way There as well so I'd say I'm above 800 most workout days
Click to expand...

Head up should keep you more upright. Tightness wont change probably. Try high bar in gear, i prefere it actually to stay tall, my shelf for low bar isnt big enough to stick out past the thick straps of gear so the bar wants to move on me too since there is no shelf at that point.

I cant even imagine that kinda caffeine tolerance. Kudos to you lol.
 
Lol I just switched to low bar within the past month or so and actually for some reason the bar felt more comfortable with the straps up first time ever in briefs and suit so I can't really make too much of a comparison

Spent a few minutes getting under the bar getting the back tight and squeezing the glutes and unracking felt better
 
Me bench/assistance work
Current weight at 5:15am was 223
Valentines dinner gains lol

Preworkout-razor 8/tmg/compete/gatorade/caffeine 400mg
Intra-compete/gatorade/creatine 5grams

Warm-up
Banded Stretching
Pulldowns
Pull-a-parts
Hammer curls
Side/front raises

Bench press
Bar×10
105×10
145×5
195×5
235×3
285×2
Red slingshot
315×3
Shirt
350×3(1½ board)
405×2(1 board)
430×1(1 board)
430×1(1 borad)

Assistance
Iso-low row
1 plate×15
2 plate×15
3 plate×15
4 plate×8

Iso-shoulder press
1 plate×3×15

Pec deck (open handed)
120×15,12,10

Notes
It's time for a deload the pain in my upper body was stupid today every joint ached bad

430 move well first rep was slowish off the chest so the second all I thought was explosiveness to push through the sticking point same **** as last week thou right arm floats back not getting it to lock just need to control it better

At that point I called it to much to handle.
I know if I rest up the weights will fly I could feel it in my pressing the strength is there.. Just need to get past the pain

Thats it thanks for reading
Dmax

Ps waiting on a vid to post later of 430
 
Sometimes I think our bodies were not created for powerlifting...haha

Nice work today getting through the pain DMax
 
rob112 said:
Sometimes I think our bodies were not created for powerlifting...haha

Nice work today getting through the pain DMax
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You think lol
I think my joints just aren't acustom to it. that's 100lbs more then my raw bench has ever seen in one week back to back
 
Duramaxhd said:
And here they be

James latest attempts with a shirt: Invalid Link Removed
Click to expand...

Ive had my share of bad shirt days, in fact most of the time everything would come together right before a meet. But you have a lot to do in that shirt. Youre groove is way off. Youre back is to loose. You tuck to early. Youre not meeting the bar with your belly. And youre not effectively flaring into the chest plate or driving the bar with your whole body. On the plus side you seem to hangle the weight in your hands well which means you can work with these numbers while really dialing in your form. Id personally never put you in a shirt until your raw bench was smoothed out but others dont view equipped lifting like that.
 
Thanks for your input, giving it to me straight I like that.

I feel the same way man I was sorta pushed into this as there is only one other raw guy in the crew. I'm not saying I'm not enjoying handling the big weights and the gear and it's awsome experience

Bench has always been a struggle for me for some reason the technique alludes me I'm plenty strong I think just bench dumb
 
Duramaxhd said:
Thanks for your input, giving it to me straight I like that.

I feel the same way man I was sorta pushed into this as there is only one other raw guy in the crew. I'm not saying I'm not enjoying handling the big weights and the gear and it's awsome experience

Bench has always been a struggle for me for some reason the technique alludes me for some reason I'm plenty strong I think just bench dumb
Click to expand...

All i can say is really make your technique a priority and dial it in. Read and learn as much as you can about it.

Gear is fun, id say if you can get your form moving in the right direction to keep it around.
 
Everything is a work in progress and we are always learning

Edit: how can u tell my back isn't tight from the video cause I want to see it too
 
Duramaxhd said:
Everything is a work in progress and we are always learning

Edit: how can u tell my back isn't tight from the video cause I want to see it too
Click to expand...

Based on how your chest and shoulders sit and how they dont sink in first on the descent. Its really how the rear delt looks.
 
So I know this is a stupid question but how does everyone approach there deloads
Light on mains work on technique then attack weak points?

Or take a moderate approach to weak points with higher reps?

Is been a long time since I've done one. at least 3 months
 
Duramaxhd said:
So I know this is a stupid question but how does everyone approach there deloads Light on mains work on technique then attack weak points? Or take a moderate approach to weak points with higher reps? Is been a long time since I've done one. at least 3 months
Click to expand...

I don't worry about attacking anything. Dial back your Big 3. I've just been doing 80ish% for some singles, and normal high assistance rep assistance work, with slightly less volume.

Just relax for a week. Hit some lower intensity or lower volume on the main lifts. Pump work. Easy peasy.
 
Duramaxhd said:
So I know this is a stupid question but how does everyone approach there deloads
Light on mains work on technique then attack weak points?

Or take a moderate approach to weak points with higher reps?

Is been a long time since I've done one. at least 3 months
Click to expand...

Since volume is usually what one needs a deload from more so then intensity i prefer to hit 80%ish on main work for a few singles the first half of the week with a 50% reduction in assistance volume but not intensity. Second half is 50-60% for main work for a few sets of 3-5 then a 50% reduction in volume and intensity on assistance work. This is to peak off the deload to go into another training block. If needing to just recover id do 50-60% for all main work for 3-5 reps for a few sets then a 50% reduction in volume and intensity for all assistance work.
 
Duramaxhd said:
So I know this is a stupid question but how does everyone approach there deloads
Light on mains work on technique then attack weak points?

Or take a moderate approach to weak points with higher reps?

Is been a long time since I've done one. at least 3 months
Click to expand...

For this deload I'm doing now I'm just doing 60ish percent for 10 EMOM doubles. I've done em 100 different ways though, no way is really better than another, as long as you aren't doing anything crazy. I just switch up the way I do em to keep em from feeling too boring.

But I wouldn't focus on really attacking anything hard.
 
Duramaxhd said:
And here they be James latest attempts with a shirt: Invalid Link Removed
Click to expand...

What's the "belly up" comment all about? Keeping a tight arch?

Duramaxhd said:
Everything is a work in progress and we are always learning Edit: how can u tell my back isn't tight from the video cause I want to see it too
Click to expand...
SweetLou321 said:
Based on how your chest and shoulders sit and how they dont sink in first on the descent. Its really how the rear delt looks.
Click to expand...

I wish I could see it too...

Good info here on the deload ideas.
 
RegisterJr said:
What's the "belly up" comment all about? Keeping a tight arch?



I wish I could see it too...

Good info here on the deload ideas.
Click to expand...

Not letting the shirt crush you into the bench and in some cases (watch Mark Bell in a shirt) you're aiming for your belly.
 
Belly up helps to reduce ROM and helps to prevent being flattened by the shirt. The shirt helps immensely, but is trying to fold you the entire time.
 
Thank to all who responded
I'm really looking forward to giving my upper body a rest I honestly can't express how badly my elbows and shoulders hurt Sunday on the plus side at least it was even on both sides and not just one,if that's even a positive lol

As for right now I have no pain except for a little pinch here and there so I don't believe it's anything permanent just overuse / abuse
 
Duramaxhd said:
Everything is a work in progress and we are always learning

Edit: how can u tell my back isn't tight from the video cause I want to see it too
Click to expand...

Im coming back to this with comments while I look for vids to really show this.

Watch the bar come out on the first rep and your back pulls together and lats sink. That is a good and tight back. Then the press goes well and as you press up your lats flare out, this loosens your back and you lose power and cant finish the rep as effectively. The second rep the hand off is funky and you can see the difference between your lats between this rep and the first rep. You lower ok and go to press and flare even worse then the first rep and stall out.

The lats shouldnt be flaring out like that when you flare. Imagine someone has their finger right between your rhomboids and you are trying to squeeze it on the unrack, then try to squeeze harder as you lower the bar, and lastly try to squeeze it even harder when you press up and flare backwards.

More info and some explanation

Invalid Link Removed
 
herderdude said:
aiming for your belly.
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Last time I got a spot the dude said I went to my belly on my press. I didn't video it, but he made it sound like I effed up. Now I feel proud. Lol

SweetLou321 said:
Ill find some good examples later for you and dmax so itll help you both analyze your own vids in the future
Click to expand...

Thanks Lou. Video saved to watch later this morning.
 
SweetLou321 said:
Im coming back to this with comments while I look for vids to really show this. Watch the bar come out on the first rep and your back pulls together and lats sink. That is a good and tight back. Then the press goes well and as you press up your lats flare out, this loosens your back and you lose power and cant finish the rep as effectively. The second rep the hand off is funky and you can see the difference between your lats between this rep and the first rep. You lower ok and go to press and flare even worse then the first rep and stall out. The lats shouldnt be flaring out like that when you flare. Imagine someone has their finger right between your rhomboids and you are trying to squeeze it on the unrack, then try to squeeze harder as you lower the bar, and lastly try to squeeze it even harder when you press up and flare backwards. More info and some explanation Invalid Link Removed
Click to expand...

Awesome vid. Wish i had seen that before this mornings WO. Posting in my log.
 
SweetLou321 said:
Im coming back to this with comments while I look for vids to really show this.

Watch the bar come out on the first rep and your back pulls together and lats sink. That is a good and tight back. Then the press goes well and as you press up your lats flare out, this loosens your back and you lose power and cant finish the rep as effectively. The second rep the hand off is funky and you can see the difference between your lats between this rep and the first rep. You lower ok and go to press and flare even worse then the first rep and stall out.

The lats shouldnt be flaring out like that when you flare. Imagine someone has their finger right between your rhomboids and you are trying to squeeze it on the unrack, then try to squeeze harder as you lower the bar, and lastly try to squeeze it even harder when you press up and flare backwards.

More info and some explanation

Invalid Link Removed
Click to expand...

Thanks Boss very good explanation I really see it in my head and pretty sure as I'm coming up I'm not holding my back at all probably why I normaly have a good first rep the all the rest suck.


Anyone else participating in fat Tuesday I've been debating it
 
Lower supplemental and assistance work
Current weight at 6:30am was 220.3

Preworkout-razor 8/tmg/compete/gatorade/caffeine 400mg
Intra-compete/gatorade/creatine 5grams

Warm-up
7 mins Arc-trainer
55# Goblet squats/sumo Goblet squats
BW BSS's

What's this a deload

Squat(wrapless/beltless)
Bar×10
135×10
185×5
225×5
275×3
315×1
350×1
380×1

1" deficit deadlift (beltless)
135×5
225×3
315×3
410×1,1,1

Front squat (beltless)
95×10
135×10
185×3×10 (piston style)

1" deficit straight leg deadlift (snatch grip)
135×3×15

Wide grip lat Pulldowns
65×15
95×3×15

Superset
BW walking lunges/50 # kettlebell swings
Lunges 3 passes of 60ft
Swings 3×15

Abs
90# weighted planks 35sec hold ×3
Stir the pot ×40,50,50
Side planks ×3

Notes
Ok day really wanted to hit it hard today but I held back keep the weights up a bit on mains but volume down to zippo. I took the time to work on the walkout setup 350 looked like 135 on the bar moved so Damn fast 380 I hesitated a bit so my decent was slow but move good as well

Deadlift
Didn't mean to go beltless just happen that way I'm sure that's a unintentional beltless pr (on a deload wtf)

Fronts
i didn't lock the knees to keep the tension on them the whole time felt good

Upper body is feel ok left side still hurt every now and again it just a brief stabbing pain the goes away hope this deload solves my issue. Also can't wait to work on my bench a bit after SweetLou's description

That's it thanks for reading
Dmax
 
Well my wife talked me into so I had a couple paczki donuts they were awsome.
These little self-inflicted setbacks are getting out of hand would to stay on track
 
Good stuff man. Tons of work as always. I also like doing that with front squats as well. Gets the quads pumped. Plus gives me less time to think about how I hate front squats at the top lol
 
Strong deload work man. Might borrow some things for my work today.
 
Deload bench tomorrow keep with lightish probably going to do a bunch of singles paused and not then get in some pump work

As for Saturday I'm not sure what I'll do. I have to go recertifiy my welding in the morning (got screw on this) so I won't be with the crew. Probably just go do a bb day
 
rob112 said:
Sounds like a sign to just finish out a deload this weekend. Looks like a good plan
Click to expand...

That was the plan I was just going to hit a couple heavyish singles sat if I was with them. Then probably going to do the same for sun with some assistance work and get back to the heavy volume work next Tuesday
 
Upper supplemental and assistance work
Current weight at 6:30am was 220

Preworkout-razor 8/tmg/compete/gatorade/caffeine 400mg
Intra-compete/gatorade/creatine 5grams

Warm-up
Pulldowns
Pull-a-parts
RC work

Deload

Bench press/Pull-a-parts (mixed in)
Bar×10
95×10
135×10
185×5
225×1
235×1
245×1
205×3×3 (Paused)
135×15

Superset
Ohp/50# upright rows×12/Pull-a-parts×12
Bar×10
95×10
105×10,8
95×10

Superset
Pendlay rows/French press
115×4×10
Press
50×4×15

Superset
CGBP/hex press/DB curls+hammers
95×15
105×12
135×12
Press
35×3×10 (tight squeeze at top)
Curls
35×3×5-8+hammer burnouts

Superset
Cable straight arm Pulldowns (rope attachment) /cable side raises
45×3×10
10×3×10

Abs
135#Kneeling cable crunchs×10/25#Roman chair×10/45#side crunchs×20
3 times through with drops sets on kneeling+chair and 50 reps on the last set of sides

Note
Really tried to focus on back tightness on bench even on the last set of 135. Working up got a slight pinch in my bicep on the 245 so called it at that on the heavy singles. Paused sets were fine not sure the length of the pause to busy thinking about my back

CGBP was done very close probably hands 8" apart. Arms were super pumped after the Super set

Everything was light pump work today for the most part

Saturday I'm going to hit the gym after my weld test and some pump legs not sure about Sunday yet

That's s it thanks for reading
Dmax
 
You aren't squeezing the hexes all the way up on presses? Man those things burn.
 
Mark bell and minion

Look Like You Lift, Episode 1: Some for a Few! (Ft: Invalid Link Removed

Found this video interesting
 
That close on CGBP? You crazy man.
 
Questions when doing OHP do u guys come all the way down till the tris touch your lats or just bring it down till tris a parallel to the floor? The second is the way I've been doing them and handle good weight this way but am I cheating myself? I did all reps today down to touching the lats it seems if I go that route I may have some building to do again.
 
Duramaxhd said:
Questions when doing OHP do u guys come all the way down till the tris touch your lats or just bring it down till tris a parallel to the floor? The second is the way I've been doing them and handle good weight this way but am I cheating myself? I did all reps today down to touching the lats it seems if I go that route I may have some building to do again.
Click to expand...

I go til the bar is at or just below chin-level.
 
Mine varies because I don't know what is proper. Today I reset each rep on my chest, and some days I go to just below chin.
 
Thanks i was jus checking no sense in doing them if I'm not doing it right

Edit: Holy crap is it cold this morning -18
 
Super set king over here.

Agree with everyone on OHP, usually somewhere between chest and chin is good for me. Partial ranges work for guys that have shoulder issues.

I feel you on the temp is was -15 here this am lol. Lucky it warmed up some I think it's like 7 degrees right now.. The 30 something we are supposed to get these next few days is gonna feel like a heat wave.
 
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