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Dmax's pursuit for power & performance

jump squats are a big no in my book lol. if you got bands you could try speed squatting against bands. or just work with different bar/feet positions.
 
Today
Light lower supplemental and assistance work
Current weight at 9 am was 222.3

Preworkout-compound 5/tmg/yohimbine hcl/new breed Preworkout pill
Intra-compete+5 grams creatine

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

Superset (beltless)
Green Banded squat/BSS 55lbs DB
65×10
95×5
135×5
185×5
Double up green bands added
225×4×5
BSS
55#DB×4×10

Deadlift (conv)
135×5
225×5
315×3
Belt
405×1
Knee pulls
420×3×3

Good mornings (beltless)
135×10
165×10
185×2×10

Calf Rotator
650×4×amrap with a triple drop set
Unilateral calf Rotator (toes in and out)
300×3×amrap 2 sets for each

Inner/outer thigh machine
3 sets amrap each

Abs
Stir the pot×amrap/ab roller×amrap/McGill crunchs×as long as possible /side planks×as long as possible
3 time through

Notes
Felt like **** today think I took much preworkout lol, but wasn't a bad day the green band weren't set up as ideally as I had liked the rack with band attachment was being used by the conversation group so the bands were pretty loose at the bottom still did what I wanted somewhat really have to get stable at the top or your screwed

Deadlift
I was looking around for something to develop more speed from the floor and came up with knee pulls set up as u nomaly would then pull to knee then back down and reset. Going to keep these for few weeks on the light weeks and see if it helps

The rest is my normal stuff

Thanks for reading
Dmax
 
Today
Light upper supplemental and assistance work
Current weight at 6 am was 221.5

Preworkout-compound 5/tmg/yohimbine hcl
Intra-compete/creatine 5g

Warmup
7 mins elliptical
Lat pull-down front/behind/Rotator cuff
Lat Stretching

Superset (setsxreps)
Barbell floor press/barbell rows
Bar×12 (1-2 sec pauses at the bottom of all)
95×6
135×5
155×5
185×5
205×2×5
210×5
Rows
135×4×10

Close grip lat pull-down
115×10
135×3×10

DB shoulder press
35×2×12
45×3×10

Machine assisted Dips
60off×10
40off×7,7,8

High cable flys
3plates ×amrap
4plates ×3×amrap

Mega set
15#Side/front raises /40#facepulls /40#tricep push downs
3×amrap

DB curls/hammers
30×7×amrap

Notes
Good day once again I was going to go with bands on floor press but couldn't get it set up right so did straight weight felt really good could have done a few more top sets but my main goal today was to feel it out

Trying to gain some mass/strength in my shoulder still so going to stick with heavy light Rotation on DB shoulder presses get some size a stability in the bastards lol

7 set of curls to failure with hammers till failure right after I failed on the curls hurt so good forarm pump was stupid

Everything else is normal stuff

Thanks for reading
Dmax
 
Steady putting in work!! Great job man!!
 
We both had that floor press calling today...this is like a Joe Dirt looking at the moon moment!
 
Lol yea I've never done them before but I really like them I'm wondering thou if I'll have any carry over to my bench. We'll have to wait and see
 
So I figured out today that the pain I've been getting in my shoulder seem to be coming from tight lats. so on the agenda today is to roll, smash and stretch the hell out of it. Anyone think I should heat it too
 
Heat is okay to loosen up a stiff muscle. You'll probably loosen it good with myofacial release as well. That and look up some stretches for afterwords. Heat can't hurt IMO so try it if ya way. It is the ice that brings up controversies.
 
So here's my deal probably going to take a work call next week and they are going to be on 6-10's for 2-3 months so I won't be able to train Saturday with the crew most likely

So I am think of going back to my old trusty 5-3-1 programming so should I use wrapped or unwrapped I was leaning towards unwrapped with minimal belt usage. Would the unwrapped Cycle help with my wrapped and overall strength. What's your guys opinion?
 
If your fairly comfortable with your wrapped squats i would do unwrapped with minimal belt.. You can use wraps to hit jokers. Congrats on getting back to work as well man.
 
Unwrapped has a lot to do with skill so I say it would be absolutely fine, just don't wait until 2 weeks out to first try wraps again.
 
You could go off an unwrapped 1RM and use wraps as overload/heavy singles, doubles, triples.

Or, when I did the advanced template, I used a wrapped 1RM and only used wraps on the 1's week and auto regulated the weight a tad on the 3's week.
 
Today
ME crew squat/deadlift
Current weight at 5:30am was 221.2

Preworkout-compound 5/tmg/starbucks
Intra-compete/5grams creatine

Warm-up
K Starr Stretching
55# Goblet squats
BW BSS's

Squat
90×5
160×5
250×5
Loose Belt
280×3
Belt+gripper wraps
365×3
420×3
460×3 little high
Overkill wraps
490×2 PR

Deadlift
135×5
225×5
315×3
405×3
455×2
475×2 PR
455×2

Notes
Great day squat form was good and tight today the second 490 I got on my toes a bit but powered through it

Deadlift felt heavy moved slow it seemed got a rep pr so couldn't have been to bad

Side note I need to organize my weight book better it's hard to track these pr's and even what I've done. Just need a better layout is all

Thats it thanks for reading
Dmax
 
It's hard to track these PR's because you're hitting them so often! Definitely a good problem to have.

I just use the notes in my iPhone, personally.
 
Thanks rob I'm working hard at it
It's odd I really haven't been feel the best lately been sick to my stomach but mange to work through it
 
Today
ME crew bench press
Current weight at 5:30am was 225.2 (daughters birthday party yesterday ate a lot lol)

Preworkout-NO xplode/tmg/caffeine/starbucks
Intra-compete

Warm-up
K Starr banded stretchs
Rotator cuff, front/behind pulldown, straight arm pull down, shoulder presses

Bench (T&G) (setsxreps)
95×10
135×6
185×5
225×5
245×4×3
245×6

Accessories
Iso-row
3 plates 5×5

Incline DB press (elbows tucked)
50×3×12

Pec deck
120×10
140×3×5

Machine curls
50×10
80×3×5


Notes
So the guys were telling me that my form was jacked up right from the beginning on the 225 said it looked more like a JM Press so moved the weight up a bit and worked more on form which apparently was what I needed cause the pressing was only get faster also had my ring finger on the ring for the last set. Noticed when I do **** right all the pain I get fades.

Thats it thanks for reading
Dmax
 
Thanks man that's actually the first time I ever did 225 for more then a trip I had doubts I could even do 5 then I do 6 at 245 wtf lol

Edit:doubt is part of my problem most times
 
Duramaxhd said:
Thanks man that's actually the first time I ever did 225 for more then a trip I had doubts I could even do 5 then I do 6 at 245 wtf lol Edit:doubt is part of my problem most times
Click to expand...

Bench is weird like that. With submaximal weights I can crank out reps all day, load up 90% and it's a whole different game.

And of course, mindset is huge!
 
I'm going to put this to u guys didn't follow diet yesterday tonight my wife wants to get our favorite pizza before I really crack down on her diet so do I not track care one more day or stick with my diet
 
Duramaxhd said:
I'm going to put this to u guys didn't follow diet yesterday tonight my wife wants to get our favorite pizza before I really crack down on her diet so do I not track care one more day or stick with my diet
Click to expand...

Eat the pizza until your full. 4-5 slices, who cares. Don't scarf down an entire XL though.

It doesn't hurt to live a little now and then. We're powerlifters not physique competitors, so 2 days in the grand scheme of things is nothing. Nothing at all.

Don't take this mindset too far, be mindful. It's a slippery slope.
 
I know man I just get scared that I will go back to the way I used to be with every little pound I watch it like a hawk

Edit: **** it
 
Can't believe this is the first time I've watched this nothing but greatness

EPIC VIDEO - Intensity & Motivation in the Iron G...: Invalid Link Removed
 
Duramaxhd said:
Can't believe this is the first time I've watched this nothing but greatness

EPIC VIDEO - Intensity & Motivation in the Iron G...: Invalid Link Removed
Click to expand...

You know, it is pretty good. I didn't give it a full chance first time bc I was like "wtf" on a "who are you video" within like the same month as Mark Bell's phenomenal "who are you" video.
 
liftandswim said:
That was intense.

WHO ARE YOU DMAX?
Click to expand...

Lately I'm just trying to be the best person I can be in and out of the gym. the gym aspect I'm doing good but husband and father is probably poor to average at best I'm sad to say new to work on that big time
 
Duramaxhd said:
Lately I'm just trying to be the best person I can be in and out of the gym. the gym aspect I'm doing good but husband and father is probably poor to average at best I'm sad to say new to work on that big time
Click to expand...

The fact you care leaves a good shot you are doing better than you think ma man.
 
Duramaxhd said:
Lately I'm just trying to be the best person I can be in and out of the gym. the gym aspect I'm doing good but husband and father is probably poor to average at best I'm sad to say new to work on that big time
Click to expand...

Yupp, I'm still young (23), but looking back I was an @sshole to a lot of people. I regret it, big time. As I've matured I can rightfully say I'm a completely different person.
 
liftandswim said:
Yupp, I'm still young (23), but looking back I was an @sshole to a lot of people. I regret it, big time. As I've matured I can rightfully say I'm a completely different person.
Click to expand...

Thats exactly right. I often think how much pain I could have avoided if I had just listen to people older and wiser then me
 
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