Dmax's pursuit for power & performance

Thanks herder this work out and percentages are based off the minimalist method I think next week is 2" I'll have to check

Man my one hip and glutes are sore this morning and lower back is a good tight not a painful tight
 
Strong squats and deads! Always impressive #'s
 
Thanks Kat

And Yea next week is 2" block pulls it's going to be rough I forgot the percentage already lol
 
Today
Upper supplemental and assistance work
Current weight at 4:30am was 218.4

Preworkout-Mr Hyde/tmg
Intra-compete/creatine 5grams

Warm-up
7 mins elliptical
Pulldowns front/behind
Rotator cuff

Close grip Incline bench
Bar×10
95×10
115×10
135×10
155×5
185×3×3
195×3

BW dips
4×5

Wide grip lat Pulldowns
90×10
135×3×10

Banded DB shoulder press
Green band+25#×10
Green band+35#×10,7,5
Green band+25#×8

Superset
110# Fat gripz tricep pushdown/15#side raises/green band 3D's
3×amrap

Superset
25# DB flat bench flys/40# DB curls
3×amrap
Curls had a 25# drop set at the end

Notes
Incline bench is getting better working my way up in weight

BW dips is a first for me never done them without assistance so that's a big step for me

Banded press was taken from Chris Duffin use band to make the weight more difficult instead of trying to throw heavier weight up

Thats about it thanks for following
Dmax
 
Thread jacking here. Sean, you have any tips on dips? I'm good at them (BW+90x10 PR), but they tend to aggravate my bicep tendinitis. Blah.
 
liftandswim said:
Thread jacking here. Sean, you have any tips on dips? I'm good at them (BW+90x10 PR), but they tend to aggravate my bicep tendinitis. Blah.
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I'll never do them ever again, only because I feel it's a compromising position for my bum AC joint.

If it hurts, don't do it lol

Try using something that gas a fatter grip or angled handles maybe?
 
Congrats DMax on getting that strength up. I agree guys, dips are good, I used to do them a lot until it started to cause discomfort.
 
My dip leave something to be desired a lot of swing but I'll get it as those stabilizers stronger. L&S do u squeeze the **** out of the hands I mean really squeeze I've noticed on everything I do as long as I squeeze as hard as I can it keeps any pain at bay

I've noticed that now that I'm back in work boots my feet have really stiffened up no flex at all I can really tell in my Reeboks I think I'm going to have to start rolling my archs

217.1 this morning I'm keeping a close eye on this don't want to drop too quickly
 
No doubt on the work boots, buddy. I'm in the same boat. I've been meaning to start on that.
 
So oil out at the refinery this weekend and they asked for volunteers to work and I said not if they are not making me lol

Took this opportunity to catch up on some sleep 12hrs worth woke up weighting 216.3 I guess climbing a 200 foot tower 8 times a day for the past 2 weeks is really burning the fat. did some Stretching and rolled my arches today

I'm going to skip squat and deadlift day with the crew this week since I have a plan and want to play it out to see how it goes and I'm not going to be able to go in the following weeks
 
Ok so maybe someone can give me an honest answer. Since starting weight training have any of u notice occasionally u just get pissed for no reason? I know it seems odd but it happens to me every now and again and I don't remember ever having that problem before I started working out just seems odd to me is all
 
Duramaxhd said:
Ok so maybe someone can give me an honest answer. Since starting weight training have any of u notice occasionally u just get pissed for no reason? I know it seems odd but it happens to me every now and again and I don't remember ever having that problem before I started working out just seems odd to me is all
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I used to get butt hurt about missing sessions/meals/crap like that. Then I grew up and realized it's not a priority.

I think you have some spiked creatine.

Gimme some lol
 
Sean1332 said:
I used to get butt hurt about missing sessions/meals/crap like that. Then I grew up and realized it's not a priority.

I think you have some spiked creatine.

Gimme some lol
Click to expand...

Lol

You would think it was something like that honestly. like I was taking something powerful or maybe it the opposite maybe I should be taking medication.
 
Every so often I'll have days where the littlest things piss me off, not lifting related though. I think everyone just has those days, ya know
 
I can relate to what Sean said and I have also mellowed out on that and still improving. Another one is a bad session. The other thing is when I have a session that really feels like it fries me I can be a little annoyed easier than usual.
 
I used to be that way as well. I was just saying more like what L&S was little none lifting related stuff gets to me. I just said lift cause it felt like it coincided with it, like it from having higher T lvls or something
 
I wouldn't worry about that. It has been shown that anger issues with people on AS is overblown so as a natty competitor I wouldn't worry.

Could just be a bad day for a million different reasons. Sleep could be one to consider...and directly related, stress.
 
Duramaxhd said:
Probably is sleep rob didn't think of that I've only been getting 6 hrs a night
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And you just started working again. If that won't do it I dunno what will lol.
 
Today
Crew ME bench and assistance
Current weight at 5:30am was 220.3

Preworkout-Mr Hyde/tmg
Intra-compete/5grams creatine

Warm-up
DB press
Lat Pulldowns front/back
Curls
Rotator cuff
K Starr banded stuff

Bench
Bar×10
95×10
135×5
185×5
235×5
260×2
285×2
300×2 pr
Red slingshot
335×2

Assistance

Incline DB press (elbows tucked)
45×12
55×3×10

Superset
Pec deck/orange band tricep pushdowns/green band overhead tricep extentions
Deck
100×10
130×3×10
Both bands
3×amrap

DB curls
Run the rack starting at 40# then dropping 5# at a time down to 20's each set done till failure with hammers till failure after each set

Notes
Felt good today. 300×2 is a awsome pr first rep was fast sec not so much my right arm always lags a bit not sure why or how to correct this imbalance. Slingshot set was fast and easy

Rest is my normal fluff to get buff lol

Thanks for reading have a great day
Dmax
 
Today
Squat/deadlift + accessories
Current weight at 4:30am was 216.3

Warmup
7 mins Arc-trainer
55# Goblet squats
BW BSS's

Combo set
Front squat/Reg & parallel box squat
Bar×10
95×10
135×5
185×5
225×5
245×5<fronts till here beltless
275×3<Regular squat
Box added
320×5
330×5

2" block pulls
135×5
225×5
315×5
415×5
420×1,1,1

1" deficit SLDL (Beltless)
275×3×5

70# walking lunges
16 steps×4

Abs
Stir the pot/McGill crunchs/45# weighted planks/side planks with leg raised
3 time through

Notes
Squats were good felt sort of heavy today first set of box squats seemed slow sec set was much better I think I need to lower the cups 1 notch to stay tighter

Deadlift
Few problems here, messed with my form so wasn't driving with my heels at all . made 100# jump to working weight = fail. next I rounded all my numbers up should have rounded down and last both final set were supposed to be 5 but I was gased and I didn't want to push it anymore with it not feeling right

Still happy with my proformance, they can't all be 100% + I was up and down that tower at least 12 times today & 10 yesterday

Thanks for reading
Dmax

Edit: I was pulling off plates so I'm not sure they were 2" of one and the stability factor I think mind ****ed me a bit
 
nice work man! yeah i feel that jump too. i can jump 135-225-315 no prob. but from there i gotta slow it down, like 315-365-405 or whatever.
 
Thank rob while I was doing them I was like now I remember why don't do these cause they suck lol legs were pumped good thou
 
Forgot to add did seated calf raises 3 set of amrap till squat rack opened up so before everything a 45&2 25's
 
Today
Upper supplemental and assistance work
Current weight at 4:30am was 215.1 (wow)

Warmup
5 mins Arc-trainer
Rotator cuff exercises

Iso-lateral Incline press
25×10 (per side)
45×10
90×10
115×5

Bench press
95×10
135×10
185×5
225×3
245×2
225×4

Close grip Incline press (setsxreps)
95×10
135×10
185×2×3

DB flys
25×10
35×2×10

Tate press
55×3×10

Low cable flys
40×3×10

Close grip lat Pulldowns
110×10
135×2×10
150×8

Behind the head should press machine
90×15
140×10,7

Superset
35#DB curls/35#DB overhead triceps extentions/20# side raises
3 time through at amrap with a drop set at the end

Note
Quads, glutes and hamstrings are shot.
On to today, a buddy of mine came in so sort of a bro day workout thays why it seems odd. Incline press is getting better I'm learning I need a lot of Warmup sets tho get in the groove on all my work

I got to say after being spoiled on a comp bench I got to hand it to you guys on them crap benchs makes it way harder

Thats it thanks for reading
Dmax
 
You're melting away! Great work man!
 
The one we use on sun has a fat pad and u can adjust the height of the bar very nice allows to stay tighter easier imo
 
Even a standard comp bench is much better than a commercial gym bench...not saying you can't get strong and progress, but it is one of those things that when you get to comp you may get a hair more out of your lift.

Fat pad is nice. I wish that was a comp bench lol. I'd use it all the time if it was.
 
Man beat up bad today lats are sore along with my legs glad I got a few days off

Wife's mom made some pumpkin square last night had about 4 and a dounut, the squares were small thou maybe 1×2 at the most so ****ing good. weight was 215.8 this morning
 
It seems like the bench I'm on now is lower than the one I was on at my previous gym.. Feels like I'm getting better leg drive.
 
So starting Sunday I'm going trying the EAA/carb Pre workout supplementation see how that works Its going to suck some calories out of my diet but I don't see it as a problem
 
Duramaxhd said:
So starting Sunday I'm going trying the EAA/carb Pre workout supplementation see how that works Its going to suck some calories out of my diet but I don't see it as a problem
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How many grams of carbs are you going to be drinking?? I don't see it sucking out a ton of calories.

And I've always gone leucine pre and EAA intra. Were you reading the Meadow's thread?
 
Only 50 grams so 200 calories not that major but when u watch it like a hawk like I do. The EAA are going to be 2 scoops of compete so I think that equals about 5 grams
 
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