Dmax's pursuit for power & performance

How'd you like the pin squats?


And my book ripped off some other books that were out first lol
 
Typically hour and half
I feel like I could workout for hours really not sure why + plus I'm not working atm so I got lots of time and energy
 
They were good rob once it breaks from the bar it's smooth sailing. I had a thought in my head that I would work up to 405 but I'm not sure I would have moved lol plus supposed to be some what light week
 
Yea that's the whole deal, getting super tight and getting going. Very solid work
 
rob112 said:
Yea that's the whole deal, getting super tight and getting going. Very solid work
Click to expand...

I noticed if I took my breath before I ducked under the bar it was way easier also had a somewhat wider stance then I normaly do think I'm going to try to maintain that for my regular squat
 
So I hate it when your deadlifting and u bump your kneecap with the bar that sucker is going to be bruised for a month
 
Duramaxhd said:
So I hate it when your deadlifting and u bump your kneecap with the bar that sucker is going to be bruised for a month
Click to expand...

I feel it man, that sucks. i hit just under my knee cap with a box of kitty litter and i was limping for a minute lol.
 
Today
C.A.T. upper supplemental and assistance work
Current weight at 7:30am was 219.5

Preworkout-compound 5/tmg/caffeine/yohimbine hcl 12grams
Intra-compete

Warm-up
7 mins Arc-trainer
Mix of front and behind the head pulldowns/front & side raise/Rotator cuff

CAT Bench (setsxreps)
Bar×15
95×5
135×5
160×5
185×3
205×3
215×9×3 (3 different grip widths)

Lilly press
165×2×5,7

Landmine rows
135×3×10

Iso-wide chest
70×3×10

Superset
Arnold press/lat raises
35×3×10
10×3×10

Iso-behind the head pull-down
70×3×amrap

Smith machine shrugs
6 plates×2×amrap
8 plates×2×amrap

Superset
Pec deck/banded pullaparts
110×3×amrap
Orange band×3×amrap

Mega set
45#DB curls/40#french press/25#hammer curls/25# DB behind the head tricep extensions
3×through amrap

Note
Good day whole thing took exactly 1½hrs including warmup. Was planning on working up to 225 for trips but the set of 205 seemed heavy think it was just set up cause the 215 were pretty good for the most part

Going to ditch the iso-wide chest seems pointless to me plus upset my shoulder

Thought I was going to hammer my shoulders today but I'll save it for next week being how it heavy day

Thats it thanks for reading
Dmax
 
So I picked up some raw cocoa nibs for the health benefits and all I can say I'm glad I'm not eating a lot at a time cause they taste like hell
 
Duramaxhd said:
So I hate it when your deadlifting and u bump your kneecap with the bar that sucker is going to be bruised for a month
Click to expand...

Yes that sucks and hitting your shins too! Lol

Killer workout!! Strong press'!
 
Squats and deadlift tomorrow morning I can't wait

Does everyone here stick to the gallon of water rule or do other liquids count cause I drink a lot of tea (without sugar of course) but I do try to drink as much water as possible does it even really matter
 
Honestly, I try to drink a lot, but I've also been using cheaperish electrolytes here and there to help. Nutriforce has a good one, nunn tabs, gu tabs, whatever.
 
Yeah I don't stick to any rule.. I just make sure that I'm properly hydrated. I actually probably drink well over a gallon a day. I've heard recommendations of about 2/3 to 3/4 ounce per lb body weight for active people. I'm on the high side of that I'm sure lol.
 
Today
Crew squat and deadlift
Current weight at 5:30am was 219.3

Preworkout-compound 5/tmg/caffeine/yohimbine hcl/starbucks
Intra-compete

Warm-up
Goblet squats×55×a few
BSS×a few

Squats (monolift/Mastodon bar)
90×5
160×5
210×5
250×3
315×2
Wraps/belt
380×2
430×2
470×2

Deadlift
135×5
225×5
315×3
405×3
435×3
445×3 rep PR

Notes
Great day felt good all day my second rep on squat 430 was kind of funky had a bit of calf raise to it, second rep on 470 was slowish because for some reason the radio lights caught my eye and didn't drive my chest under but I still got it (Damn shiney things lol)

Deadlift felt spot on today looked it up and I've never tripled anything over 425 so 435 and 445 are rep pr's technically should have done a drop set I suppose but NY back was getting tight so said screw it

Hung upside down from bands off the monolift after felt pretty good while I was doing it but back is tight now

Tomorrow is bench going in with a positive outlook on this so I can get that bastard up there

That's it thanks for reading
Dmax
 
Very strong squats and deads!!! Way to go with the pr!! Hope your back feels better!
 
Ok today
Crew bench and accessory work
Current weight at 5:30am was 219.5 (if anything I'm consistent lol)

Warmup
Pull-downs front and back/light presses/front and side raises/curls

Bench
75×10ish
135×6
185×5
225×3
245×2
255×1(FU 255 and could have been a double)
Red slingshot
275×2×3
315×2×3,2½

Superset
DB Incline press (elbows tuck at sides)/pec deck
60×3×10
50×amrap
Deck
100×3×10
80×amrap

Orange and green tricep extensions & pushdowns
1set ×amrap

Ab work
Ab roller×3×amrap
McGill crunchs×3×as long as possible

Notes
Tight got to stay tight drive my traps down squeeze the **** out of the bar and I do good, don't get why I keep messing it up switch to slingshot after 255 shoulder was giving me fits but only cause I wasn't staying tight. last rep on 315 I just flared to soon so it came back and joe panicked lol got to keep them on there toes

Thats it shoulder is great now thanks for reading
Dmax

Edit:added ab work
 
Still a solid session, DMax.

Good rule of thumb seems to be all lifts you should be so tight it sucks to do.
 
Yea for what ever reason when it comes to bench I get stupid I think a lot of it has to do with breathing too not, controlling it properly between reps
 
rob112 said:
Still a solid session, DMax. Good rule of thumb seems to be all lifts you should be so tight it sucks to do.
Click to expand...

When I do short rest stuff, I'm not even thinking the weight sucks it's more like "fck this I don't have the energy to get tight/set-up" lol
 
you'll be alright man, still a good day. you realized what went wrong and you'll fix it next time.
 
Thanks capo this is an ongoing problem thou I just need to get it in my head. tight everytime all the time. Tight will save my shoulders for the future of my pressing career
 
Short update

BW was 219.4 still doing iifym, tracking macros and calories at 2535 feeling really good thou muscles feel fuller and stronger slight water retention I noticed in my gut area by the end of the day but all in all I like where it is headed giving it 2 more weeks and a may cut 10 grams of carbs out really depends thou if I get back to work cause then my activity lvl will be through the roof

Tonight is my first adjustment at the Chiropractor looking forward to it and the discussion of how we are going to proceed for my future back health.
 
dam i could never hit those, I'm usually around 90-100g fat, eat too much beef, nuts, and cheese. just an overly american diet.
 
Fat is the hardest part by far especially since my day starts with a serving of mixed nuts I'm not going to lie sometimes I'm over but I don't obsess of it
 
Chiro update
Said my back looks really good healthy discs L5 was slightly compressed but he said nothing to worry about. Now as far as alignment I have slight tilt in my hips and my low back is trying to compensate for it which is why I'm getting the discomfort. So he did a few adjustments today cracked the **** out of my neck which feels amazing atm. Got about a month or 2 of sessions till he said it will be straightened out really looking forward to it
 
DMax, you tell the chiro "my L5...you know what I skwat y'all!" Haha glad your health is on the upski
 
Lol rob112
Glad the chiro gave you good news! I love getting adjusted too! Especially my neck!
 
Today
Heavy lower supplemental and assistance work
Current weight at 8am was 219 even

Preworkout-compound 5/tmg/caffeine/yohimbine hcl/coffee
Intra-compete

Warm-up
7 mins Arc-trainer
Goblet squats 55×a few
BSS×a few

Superset (starts at 235)(setsxreps)
Front squat/box squats/ 45#DB BSS's
95×5
135×5
185×5
235×5
245×5
255×5
245×5
235×5
Box squats (explosive)
235×5
245×5
255×5
245×5
235×5
BSS's 45#DB's
5 sets of 8

Superset
Sumo deadlift/1 " deficit conv deadlift
225×5
315×5 +deficit×2
335×3 +deficit×2
365×3 +deficit×2
335×3 +deficit×2
315×5 +deficit×2

Rack pulls
455×2
495×3×2

Good mornings
185×3×amrap

Calf Rotator machine
650×4×amrap
Unilaterally
300×3×amrap with a drop set

Unilateral leg presses
300×amrap
215×2×amrap with a drops set

Abs
Stir the pot/ab roller×8/McGill crunchs/45# plank/45#side bends
3 times through

Notes
Holy crap this was a bit much today at least for the first Superset felt like I was going to puke the whole time (to much stims perhaps) pump in my legs is stupid atm

Deadlifts were hard at first after all that leg work but worked through it

Rack pulls were good by the next heavy week I'll be at 500 on them

Thats it thanks for reading
Dmax
 
Love the intensity! Very strong #'s too!!
 
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