Dmax's pursuit for power & performance

Just a 50 in each hand & that was taxing on the grip after a bit


Pic of bands
 

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Upper
Current weight at 4:30am was 217

Preworkout-hyper shock rage
Intra-isopure / ocean spray cran-lemonade / 3 grams leucine / 5 grams creatine

Warm-up
Pulldowns
DB tricep extensions

Tempo OHP (3131)
Bar×10
65×10
95×8×5

Incline press
Bar×10
95×10
135×7×10

Hs iso-row
90×5×10 per side
115×3×10

Incline Barbell front raises
Bar×6×10

Iso cable lat Pulldowns
90×2×10
105×10
120×10

Cable fly
3×10 low
3×10 mid
5×10 High almost like a overhead clap this is the movement I was talking about, really hit the front part of my shoulders or at least that where I felt it and it's where I always get discomfort

Bis/tris

Notes
Good day trying to get them shoulder caps still

Good amount of lat work

Got laid off from work for 2 weeks supposed to call me back for a shutdown on the 6th we'll see thou

That's it thanks of reading
Dmax
 
Sorry about the job - more time to focus on fam and lifting at least? Holidays are the best time to catch a break
 
Yeah I'm sure you won't be out of work for long man. I'd take the holiday off. I gotta work em all this year.
 
Hope it's a short break...
 
Me squat & deadlift
Current weight at 5am was 219

Preworkout-hyper shock rage
Intra-isopure / ocean spray cran-cherry /
Isopure bcaa's / 3 grams leucine / 5 grams creatine

Squat (monolift & mastodon)(belt+sleeves)
Bar×10
110×10
150×10
260×10
Belt
330×6
390×5×6
390×12

Deadlift (greens bands)
135×5
225×5
Orange bands
365×6×3 in 6 mins not bad

SS
GHR
3×15

Leg press
8 plates
3×15

Notes
Great day
First 4 sets sucked which normally is the case with me last 2 sets flew amrap set was a great till about 8 then slowed down don't get me wrong rep speed was good just had to take brief pauses in there

Took about a 15 mins break which was way too long to jump back into deads

Then some blood stuff wanted to do more but also ran out of time everyone was leaving

That's it thanks for reading
Dmax
 
390x12 is badass.
 
Me bench
Current weight at 5am was 219

Preworkout-hyper shock rage
Intra= none had a family Christmas party last night and believe it or not I was still full

Bench
Floor press (straight weight + buffalo bar)
Bar×10
105×10
145×5
195×5
215×10×5

CGBP (1 board)
135×6×8
155×5×8 (feet up)
155×15

High Incline chain flys
5×10

SS
Micro mini Facepull + pull-a-parts
5×10
Bottoms up Kettlebell shoulder press
4×10

DB curls

Abs
Decline sit-ups
2 mins straight (trying Pacifico's approach)

Notes
Good day should have gone 225 o well lots of volume thou

My legs are screwed lol

That's it thanks for reading
Dmax
 
Duramaxhd said:
Me bench
Current weight at 5am was 219

Preworkout-hyper shock rage
Intra= none had a family Christmas party last night and believe it or not I was still full

Bench
Floor press (straight weight + buffalo bar)
Bar×10
105×10
145×5
195×5
215×10×5

CGBP (1 board)
135×6×8
155×5×8 (feet up)
155×15

High Incline chain flys
5×10

SS
Micro mini Facepull + pull-a-parts
5×10
Bottoms up Kettlebell shoulder press
4×10

DB curls

Abs
Decline sit-ups
2 mins straight (trying Pacifico's approach)

Notes
Good day should have gone 225 o well lots of volume thou

My legs are screwed lol

That's it thanks for reading
Dmax
Click to expand...

Haven't done FP in forever. Use to love it.
 
Honest question how do u guys gage how many sets you do cause honest rep wise I bog down bet set wise I could go what seems like forever like today 10 set of 5 when do u say enough is enough? When I conforms to the norm?
 
Plan ahead. You should have a plan going into every session. I write my all my training well in advance. If something feels off on the day, adjust.
 
Yeah planning it out like swim said is important, also trying to increase total volume and/or intensity over time is just as important.
 
liftandswim said:
Plan ahead. You should have a plan going into every session. I write my all my training well in advance. If something feels off on the day, adjust.
Click to expand...

capo180 said:
Yeah planning it out like swim said is important, also trying to increase total volume and/or intensity over time is just as important.
Click to expand...

Get all that, I'm just wondering about the set limit per workout like 10 sets of 5 why do I need to stop at 10 if I could keep going with no significant reduction in performance if I can recover from that many sets why not continue
 
There nothing wrong with 10 sets of 5. Or 11, 12 sets of 5. There's all different ways to do things. Depends upon what your goals are really, and what amount of time you can spend in the gym of course..
 
Duramaxhd said:
Get all that, I'm just wondering about the set limit per workout like 10 sets of 5 why do I need to stop at 10 if I could keep going with no significant reduction in performance if I can recover from that many sets why not continue
Click to expand...

Sounds like you should use the mike t style. Like repeat sets of 225 on FP for 5 until rpe goes up 8 with 2min cap for rest between sets. Ext
 
SweetLou321 said:
Sounds like you should use the mike t style. Like repeat sets of 225 on FP for 5 until rpe goes up 8 with 2min cap for rest between sets. Ext
Click to expand...

Ty this sounds like a good option

capo180 said:
There nothing wrong with 10 sets of 5. Or 11, 12 sets of 5. There's all different ways to do things. Depends upon what your goals are really, and what amount of time you can spend in the gym of course..
Click to expand...

This is what I was wanting to know
 
Lou and capo got it. Why do 25 sets of 5 if you're wrecked for the remainder of the week? Remember areas of the body like the connective tissue take a beating too. One workout is meaningless. It's all about what you do over time.
 
liftandswim said:
Lou and capo got it. Why do 25 sets of 5 if you're wrecked for the remainder of the week? Remember areas of the body like the connective tissue take a beating too. One workout is meaningless. It's all about what you do over time.
Click to expand...

Also gotta factor in frequency and intensity too. Good points swim.
 
Dmax's pursuit for power & performance

SweetLou321 said:
Sounds like you should use the mike t style. Like repeat sets of 225 on FP for 5 until rpe goes up 8 with 2min cap for rest between sets. Ext
Click to expand...

SweetLou321 said:
Yeah so some days volume will be higher since you can handle it. Others lower as you aren't ready for it. You get the picture. Ask @jswain about it.
Click to expand...

This is what i thought of as soon as i read your post, dmax. Its pretty simple, pick a few exercises that you want to run this type of thing on. You can mix and match these methods with your normal stuff too.

What you'd do is:
1. Pick exercise
2. Pick rep range and intensity (ex: decide you will work up to a set of x5@9 rpe)
3. Pick fatigue repeats or load drop or rep drop
----- fatigue repeats is where you would pick a top set of @7 or @8 and do as many sets as it takes until that same weight becomes the rpe your goal fatigue % corresponds to (usually @9-@10). It could take 10 sets or it could take 2, depending on a lot of different factors.
----load drop is where you reach that top set that you programmed for the day and then reduce the load by a specific percentage that corresponds to your goal fatigue %. Typically it is a range (I've only used 4-6% and 6-9% depending on the level of fatigue accumulation we are shooting for).
---rep drop is where you would reach that top set (eg: x3@9) then keep the same weight but reduce the rep by 1-2 until you reached the same level of rpe (eg: x2@8, x2@8, [email protected], x2@9).

This was all off the top of my head while im at work on lunch, so it may not be laid out too well. Let me know if you have any more questions. From what you've said so far you're more interested in the repeat type stuff as just a way to autoregulate volume. If you're anything like me when I first started reading about rts you'll be like wtf did i just read. But, its pretty easy once you get it down.
 
Went in today did 30 mins of stair stepper and some very light leg extensions in prep for my lower day tomorrow and getting ahead on my post holiday cut
 
Does that help you a day before lower?
 
We'll find out my legs are still stiff from pushing it sat so I wanted to get some blood moving in there and stretch them a bit
 
Let me know how it works.
 
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