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Dmax's pursuit for power & performance

Upper
Current weight at 4:30am was 218

Caloric intake 3100

Preworkout-hemovol 1 Scoop / outrage 1 Scoop

Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Warm-up
Lat Pulldowns

OHP
Bar×10
65×10
95×5
115×3
135×3
155×1
175×1
190×1 pr ugly AF but got it
115×5×10

DB Incline press
70×5×10

Duffin Barbell row (versa gripz)
225×4×8
275×5
315×2
315×2 can hardly count these 2 shot

Iso-wide chest
1 plate×10
2 plates×10
3 plates×10
3 plates+10×2×10

DB shoulder press
45×4×10

BTH cable tricep extensions
4×10

Cable Front raises / side raises / flys
3×10

Machine rear delt flys
4×15

Assisted pullups
5×5

Rope curls / rope zotman curls / rope forarm work
3×Amraps

Notes
Good day damn OHP got out in front of me again managed to save it but had to paused spots lol so if I can get it after pausing it twice I'd imagine it would go great if I keep my form better

Pleased with my rows

BB crap

That's it thanks for reading
Dmax
 
OP PR! Wooh. Congrats man. I dont think many of us see pretty OP prs, mine are always grinders. Just take the pr lol
 
OHP is just so not fun. You're like "I got this." And then it runs like the dickens. That's always a satisfying PR. Congrats.
 
What everyone else said. OHP PRs = the grindiest of grinders. Last time I hit a 5RM I almost burst a blood vessel. Not kidding.
 
Thanks yea I think it's the easiest to get out of position. Got a good calf pump and and about tore my lower back out but it was worth to me ....

I'm sore as hell today everything above the waist but it feels so right
 
Duramaxhd said:
Thanks yea I think it's the easiest to get out of position. Got a good calf pump and and about tore my lower back out but it was worth to me ....

I'm sore as hell today everything above the waist but it feels so right
Click to expand...

Without fail, I get a quad cramp every time I grind an OHP lol
 
Me squat & deadlift
Current weight at 4:30am was 217.3

Caloric intake 3100

Preworkout-hemovol 1 Scoop / outrage 1 Scoop
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat (mastodon/sleeves)
Bar×10
110×10
Bar+orange bands×10 (think 100-120 at top 50 bottom)
110×10
150×5
200×5
240×4
290×3
330×3
380×3
420×1
Belt (new inzer 13mm lever)
470×1
510×0 out of position
Wraps 2.5 destroyers (light wrap)
510×1 smoked maybe a touch high not sure thou

Deadlift (sumo)
135×10 +10 conventional
225×5
315×3
Spud Belt
405×3
455×3
505×3 pr
Block pulls
525×3
545×3

SSB Seated gm's
Bar×10
112×10
202×5
172×4×10

Reverse hyper
100×10
150×10
200×10
250×2×10

6 plates leg press
40 reps

Leah challenged me to deadlift 225×20 sooooo
225×30 lol conventional (ahh the headache after sucked)

Note
Great day weight was moving great certain there is a squat pr in there somewhere.

Really pissed about my 510 I know I can do it without wraps but they talked me into it.

I think 1 more week of reps or bs and I'm going to run Josh Bryant's squat program again expecting great things

Deadlift was great 505 seriously felt this a 5 rep today but left it at 3. Wanted to do more reps off blocks but others wanted to work in so called it there still a lot of work

That's it thanks for reading Dmax
 
Orange from what I've seen is 130 for a guy 5'8" who stands with his feet touching the sides of the mono.
 
Couple things I forgot to add
1st lever belt is awsome great purchase

2nd squats didn't feel as heavy as I expected for not going heavy in so long stood up with authority I'll take that as a good sign
 
Not quite Duffin but I'm getting there slowly
 

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Thanks I look back at it and can't believe I ever let myself get to 400. I'm a much happier person now and best of all I don't have to worry about not seeing my kids grow up
 
Dmax's pursuit for power & performance

Where did you get Bryant's squat program? Care to share it?

Great progress man. Jealous of your squat right now.
 
Who is that sexy man? Lol but really that's an amazing accomplishment. Who goes from someone who probably struggles to get out bed to squatting 600?!?!? Like no one.
 
Me bench
Current weight at 4am was 217

Caloric intake 3100

Preworkout-hemovol 1 Scoop / outrage 1 Scoop

Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Bench ( pinky on the rings )
Bar×10
95×10
135×8
185×5
225×3
245×2
265×1
280×1
290×1 (post suck pr lol)
Reactive slingshot
300×3
Paused down sets
235×4×3
Pauses were as follows for above sets
2,2,2 secs
2,2,3
3,3,4
4,4,5 ruff lol

Landmine row
90×12
135×4×12

Arnold press
45×4×12

Incline chain BTH tricep extensions
4×10 with partials each set

Banded side raises
3×10

Banded flys
4×10

Plate front raises
3×10

Notes
Another great bench day weights moved well tightness was really good next step is to be consistent with meeting the bar. Did it really well last week, this week not so much but still great. I sense a bench pr soon I hope

That's it thanks for reading
Dmax
 
Good news buddy. Meeting the bar is a big one, you'll see results right away from doing it better.
 
Duramaxhd said:
Couple things I forgot to add
1st lever belt is awsome great purchase

2nd squats didn't feel as heavy as I expected for not going heavy in so long stood up with authority I'll take that as a good sign
Click to expand...

Glad you liked the belt man. I was told 13 would be too much but I love mine.

The levers break when the holes are off on the leather. It will put more force on fewer prongs and cause them to snap. Pioneer will give you a new belt I believe. Another + for their CS.

Duramaxhd said:
Not quite Duffin but I'm getting there slowly
Click to expand...

Wow man, from 400? Nice!
 
Yep once upon a time about 3 1/2 years ago I was a fat **** lol...

I've only see one fail at the tines the others were more major mines an inzer bet and if it breaks I mite order one from somewhere else
 
Duramaxhd said:
Yep once upon a time about 3 1/2 years ago I was a fat **** lol...

I've only see one fail at the tines the others were more major mines an inzer bet and if it breaks I mite order one from somewhere else
Click to expand...

Mine is an INZER and I've had no issues. The people I've heard having issues it happens over and over again.
 
Duramaxhd said:
The people I've seen also squat more then me so that's a lot of stress on it
Click to expand...

I'd think your squat total doesn't matter much. The belt pressure is from pressing your core against the belt.
 
Sean1332 said:
lol @ post-suck PR. I know your pain. Glad you're progressing, man
Click to expand...

Feel really good no pain or tightness think the shoulder work is paying off. The pull through setup really gets my legs tight I could get my upper back a bit tighter sometimes the good thing is I recognize that and im going to address it
 
Lower
Current weight at 4:30 am was 216

Caloric intake 3100

Preworkout-hemovol 1 Scoop / outrage 1 Scoop

Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Front squat ( beltless )
Bar×10
95×10
135×5
185×5
225×5
275×5
325×1
275×6,6,5,5,5

Conventional deadlift (beltless)
135×5
225×5
315×5
385×3×3 2" paused then pull through each rep

Leg extensions
2 plates×10
3 plates×10
4 plates×5
5 plates×5
6 plates×6,5,5,5,8

Prone leg curls
110×4×10

Reg leg curls
110×4×10

Barbell lunges
135×10
185×2×5

45° Barbell back raises (Rubish raises)
225×2×5
185×2×8
135×12

Abs
4 mins non-stop of crunchs

Notes
Good day almost choked myself out on fronts but it's getting better 325 was actually fast for a change

Deadlift
Paused reps blow just an fyi but I can feel the benefits already

Then bro BB

More volume on lunges next week I just hate them so much lol

That's it thanks for reading
Dmax
 
pretty nice front squats there my friend. it takes a fair amount of back strength to maintain good position so that you're using your leg strength efficiently. what style do you use to rack the bar?
 
Balthazar said:
pretty nice front squats there my friend. it takes a fair amount of back strength to maintain good position so that you're using your leg strength efficiently. what style do you use to rack the bar?
Click to expand...

Olympic front rack position

It seems like I need to get my shoulders a bit more forward to get the bar to settle on them better. All a work in progress
 
do you have closed or open palms, i keep three fingers under the bar and it rests just behind my delts on my clavicle. it took awhile to get used to but my rack position is flexible enough that i can get in good position without much stretching before hand and i don't beat up my clavicles anymore when i do cleans lol.
 
Balthazar said:
do you have closed or open palms, i keep three fingers under the bar and it rests just behind my delts on my clavicle. it took awhile to get used to but my rack position is flexible enough that i can get in good position without much stretching before hand and i don't beat up my clavicles anymore when i do cleans lol.
Click to expand...

I use 3 finger grip I may have to do some shoulder stretching beforehand cause I'm crushing the crap out of mine
 
Upper
Current weight at 4:30am was 216.4

Caloric intake 3100

Preworkout-hemovol 1 Scoop / outrage 1 Scoop

Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

OHP
Bar×15
65×10
95×5
135×3
155×3
165×2
125×3×10
125×15

Incline DB press
75×4×10
85×5

Duffin Barbell row (versa gripz)
225×3×10
275×2×5

HS BTN shoulder press
90×15
180×10,10,8,7

Flite sternum row
90×2×10
110×2×10

Ss
Upright row / DB rear delt flys
4×10 both

Carter hammer curls
10,9,9

High flys
4×10

Assisted pullups
4×10

Machine Iso curls
4×5 tempo
Set of 15

BTH tricep extensions
5×10

Abs again
5 mins of crunches

Notes
Strong day
Really concentrated on get my head through and then back out of the way to keep as straight a path as possible

Incline's and rows are going great

Still trying to hit the front part of my shoulders not really sure how to accomplish this still

That's it thanks for reading
Dmax
 
I guess I'm just stupid and have tiny shoulder syndrome lol I go to the bro gym and see all these dudes with big ass boulder shoulders and I feel like mine are tiny.
 
Few pic of what I do all day 6" sch 40 pipe tig root stick out and 1 1/2" and 1" 304 Ss tig out
 

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Duramaxhd said:
I guess I'm just stupid and have tiny shoulder syndrome lol I go to the bro gym and see all these dudes with big ass boulder shoulders and I feel like mine are tiny.
Click to expand...

Keep in mind their is a much greater concentration of androgen receptors (in general, genetics matter) in the shoulders, upper chest, upper back, traps. And lots of bench bros at the commercial gym are using lots of supplements...and there's still plenty of AAS/PH and SARM supplements floating around out there.

And bench and biceps 5 days a week doesn't hurt lol
 
Hyde said:
Keep in mind their is a much greater concentration of androgen receptors (in general, genetics matter) in the shoulders, upper chest, upper back, traps. And lots of bench bros at the commercial gym are using lots of supplements...and there's still plenty of AAS/PH and SARM supplements floating around out there.

And bench and biceps 5 days a week doesn't hurt lol
Click to expand...

True
 
Duramaxhd said:
True
Click to expand...

I could not believe the kids that were telling me they were taking stuff. Kids that couldn't half-bench 165, no kidding. Males. Without terminal illnesses, disabilities or any other conditions to hold them back.

Those welds look perdy, btw!
 
Clean welding there man.
 
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