Dmax's pursuit for power & performance

So no lifting today really bumbed have to got to dmv to get a new license seeing how it my b-day today also diet has gone out the window for last night and today back at it tomorrow with a 100 calorie cut
 
Happy birthday Dmax! Enjoy it!
 
Happy birthday!! I hope it's wonderful!! Enjoy the splurge!
 
Today
ME crew bench press and assistance
Current weight at 5:30 was I'm not saying lol it was high

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

Warm-up
Front/back Pulldowns
DB shoulder press
Rotator cuff
Banded 3d's
K Starr banded work

Bench press (pinky on ring)
55×10
105×5
145×5
195×3
225×1
255×1
280×1
300×1 (5lbs pr)
310×0 (first thing in my head this is heavy)
310×1 (mind right 15 lbs pr)
Red slingshot
355×1 (20lbs slingshot pr

Assistance
Iso-rows
3 plates×10 (per side)
4 plates×3×6 (per side)

Incline DB press
55×3×12

Superset
Tate press/banded 3D's
35×amrap
40×3×amrap
Green bands×4×amrap

DB curls/hammers
45×3×amrap+hammers at the end of each set amrap

Notes
Great day I couldn't be happier maybe could have gotten 315 but I'm more then happy with what I got. The first 310 attempt got it out and first thing in my head was this is heavy so bam I'm screwed sec time knew I could get it and did 355 was heavy but not to bad most I have ever held to this point

3D's are deceptive they look easy but not so once I do them.

That's it thanks for reading
Dmax
 
Killer job on the PR's!!
 
Great sesh Dmax. Way to come back and get 310.
 
So here is my shutdown plan/while on 6 10's

Sunday will ME bench and deadlift

Tuesday will be running minimalist method squats based on wrapless numbers currently don't know what I can max at wrapless but if I had to make a guess I'd say 405 so I'm going to set my numbers off of 420 to stay conservative and I'll do an supplemental like alway have based on what I need to bring up

Wed will remain my upper supplemental work currently going to focus on Incline bench for a bit

Anyone see any issues with this?
 
I think it looks fine. Only thing is I would either hammer the squats on day two, or throw in another squat variant on day 3. Keep the volume up some what to what you have been. If you have to sacrifice anything in time just make it single joint/machine type stuff. Just my preference really.

Edit: if I am assuming off of what you wrote right you may be hammering some stuff day two already and be balanced. But basically be balanced :D
 
Thanks rob

I was just going over the numbers seems light but we'll see I hope the wrapless work will help me develop some more explosiveness out of the bottom
 
After careful thought I have decided to take the week off well at least till sun my lower back is still tight and I'd like to give it a break for a bit I haven't had a deload/ do nothing week since the meet and I don't know if u can even count that lol, so I'm taking it
 
Rest up, but keep it mobile. Backs can stiffen up pretty good. Floss it like its hot son!


I don't know what I say.
 
It feels like someone is pinching me in my oblique constantly trying every thing to straighten it out but just can't get it
 
Little up date
Back seems better Chiropractor today
The walk into the plant sucks with my gear bag and lunch pale I'd a 400lbs bb on my back feels lighter
And I'm 221 lbs this morning so took 5 days to ditch the weekend weight I put on
 
Happy belated bday!

Hope your back clears up quick - rest and a good soak
 
So a couple of things
My weight is down to 219.5 aft spiking to 233 on my birthday

My wife who I have be trying to help lose weight is down 11lbs since 8/16 pretty decent loss considering she isn't really that active
 
Duramaxhd said:
So a couple of things My weight is down to 219.5 aft spiking to 233 on my birthday My wife who I have be trying to help lose weight is down 11lbs since 8/16 pretty decent loss considering she isn't really that active
Click to expand...

Wow!!!! Awesome for both of you!!!!! :) That's huge!!
 
Today
ME crew bench press and assistance
Current weight at 5:15am was 220.3

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

Warm-up
Overhead Tricep ext
K Starr banded stretch
Front/back Pulldowns
Rotator cuff

Bench Press
65×10
105×6
135×5
195×5
235×3
255×3
275×3
290×3 pr last rep was ugly but locked it
Blue slingshot
315×1
Red slingshot
315×1

Assistance work

Superset
Iso-rows/pull-ups
3 plates×12
4 plates×6,7,6
Pull-ups×5,5,4,3

Superset
Incline DB press(elbows tucked)/banded pushdowns/banded overhead tricep ext
40×3×15
All banded work
3×amrap

Banded flys
Orange×3×amrap

Mini BB curls (not sure what it's called)
2 25's×3×5

Notes
Good to be back at it bench went well 290 for a trip is a great pr first 2 were solid the 3rd should I should have taken a breath for and I think it wouldn't have been such a struggle. The 315 with the blue was supposed to be a trip too but I expected more out of it and I'm not even really certain I can count it as anything. The red set was also supposed to be a trip but I think by that time my body was like no more man your done lol

Everything else was my normal get stronger fluff

Thats it thanks for reading
Dmax

Edit:no pain at all today
 
I've been having tendinitis in my elbows for a while and some should pain but I've started to do Broomsticks again and all my problems seem to have gone away odd
 
Duramaxhd said:
I've been having tendinitis in my elbows for a while and some should pain but I've started to do Broomsticks again and all my problems seem to have gone away odd
Click to expand...

This is good news. Just gotta stay on top of those nagging issues, everyone has 'em.
 
So I diet has been good but lacks a bit past 3 days I have gone out to dinner (Italian /Mexican /pizza) but have not gained a lbs oddly enough. Tomorrow I'm cracking down no more over embellishments till I drop the 10 lbs I'm after

I've noticed since allowing carb back into my life it's gotten hard not to just eat whatever/cheat but when I was on ultra low carb I never the urge to cheat but I'll get a handle on it, the inner fat boy in me can still eat and has a hard time self regulating it's like unless I'm stuffed my brain doesn't register I'm full or satisfied

Just want to give a glimpse into what I'm thinking
 
It's so hard for me to get in clean carbs. I always Use the "if it fits the macros approach" lol.
 
Great work!! Glad the pain is gone! I totally understand what you mean about the carbs! I've had that problem before especially right after doing low carbs for a while! It's like your mind goes crazy wanting crap! Lol It will get better!
 
So woke up this morning and was 218.5 wtf must be all this climbing and walking I'm doing I'm considering adding want I took out back in I'll give it till the end of the week
 
Today
Squat and supplemental and assistance work
Current weight at 4:30am was 220.3

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

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

Comb set
Front squat/Reg&high box squats
Bar×10
95×10
135×5
185×5
225×5<front squats till here beltless
275×6<reg
315×1<reg
345×5<high box
355×5<high box

4" Deadlift block pulls
135×5
225×5
315×3
405×1<beltless pr maybe?
Blocks added
440×5
450×5

SLDL
225×3×5

Single leg press
210×amrap
200×2×amrap

Calf Rotator machine
410×3×amrap
One leg at a time
215×2×amrap
1 set pointed in amrap
1 set pointed out amrap
1 drop set amrap

Abs
Superset
Banded crunchs/50# cable woodchops
4 set at amrap

Note
Good workout today felt strong. Front squats took a second to dial in but move fast should have gone a set higher with them. High box was lower then previous time felt it was too high then squats were very fast and was able to maintain a rigid core

Deadlifts were tough I had to use steps for the block so I set the weight down slow so I didn't break them which made it very hard. The 440 was very crappy do to never doing block pulls of that kind so position was off for that set next set was much better

Thats it thanks for reading
Dmax
 
Block pulls always feel awkward to me as well. It takes me a lot longer than a set to get them figured out, more like three weeks. Once I do figure that one height out, I usually change it the next week. Pulling from all different heights has worked well for me in the past.
 
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