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Dmax's pursuit for power & performance

O how good it is to be back
Today
Lower supplemental and assistance work
Current weight at 9am was 212

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

Warm-up
7 mins elliptical
Goblet squats
BW BSS's

Seated calf raises
45×20
90×15
115×2×15

Comb sets
Beltless Front squats/squats
Bar×10
95×5
135×5
185×5
205×5
225×3×5 <front squats till here
225×5
275×5
295×2×5 <beltless squats

Superset
Beltless 1" deficit deadlift/sumo deadlifts (all sumo was same weight same reps)
135×5
225×5
315×5
365×3

Pin good mornings (dead stop with slight pause)
95×10
185×3×5

Hypextentions
BW 3×15

Traveling lunges
80# ez-bar
3 trips of approx 50 feet

Abs
Ab roller/stir the pot/bird dogs/45# planks

Notes
Accomplished what I was after today a lot of Beltless volume. After being off so long took me a sec to get back into it weights they felt heavy at first.
Slingshot Knee sleeves are awesome kept everything nice and warm. I don't feel like I get anything out of them other then warmth which is a plus for me
Deadlift had some good pop still working on my form a bit I think it's getting there just need to sit back a bit more

I hate lunges that why I did them

I was huffing and puffing the whole workout very little rest between sets

Thats it thanks for reading
Dmax
 
Killing it!!

Duramaxhd said:
This is amazing Sergej Evplov: Ukraine talent show, amazing 7yo k...: Invalid Link Removed
Click to expand...

WOW!!!!!!! That was amazing!!
 
If what you wanted to accomplish was "all of it" you did it! Haha killer workout Dmax
 
Duramaxhd said:
This is amazing

Sergej Evplov: Ukraine talent show, amazing 7yo k...: Invalid Link Removed
Click to expand...

Heck yeah!

Storytime: when we were in Perm, we learned that Russian kids take a "circus" class - basically an extension of what we'd call Phys Ed. After a bit of chatting, these guys hopped up & showed us how it's done, first thing in the morning, no warm-up & in street clothes...

20130920_014931.jpg



/pardon me duder - end threadjack
 
My son is 4 I think I may have to get him into something like that or at least something that involves strength
 
Today
Upper supplemental and assistance work
Current weight at 8 am was 210 Woot 3 more lbs then maintain for a bit then reverse diet time

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

Warm-up
7 mins Arc-trainer
Front/behind Pulldowns
Rotator cuff

Close grip Incline press
Bar×10
95×10
115×5
135×5
155×3
185×3
195×3
Reactive slingshot
205×2×3
215×3

DB shoulder press
30×2×10
Green bands added
30×10
40×2×6

Close grip lat Pulldowns
105×10
130×10
180×2×5
165×6

Superset
3in1's/Kroc rows
90×3×5
Rows
110×3×5

High cable flys
Weight unknown assume 30# a side
3×15

Mega set
70# Bradford press/15# rear delt flys/15#side raises/35# curls with hammer curls
3 times through at amrap with a triple dropset of the curls and hammers at the end

Notes
Felt good today put lots of work in. Not really sure why I suck so bad at Incline press but I'm going to continue to hammer on it I think adding the slingshot shot work is a step in the right direction

I was pretty shot by the time I got to the mega set. Odd thing my arms never really get sore they just stop working lol one min I'm reppin it out next rep I can't even lift it

That's it thanks for reading
Dmax
 
Strong pressing man. Incline does have a different feel to them. I tend to lose lat involvement which might make the lift feel harder than it should feel for me. So maybe that might be ur issue??
 
Duramaxhd said:
My son is 4 I think I may have to get him into something like that or at least something that involves strength
Click to expand...

Gymnastics is such an awesome thing to have. The base of all athleticism.
 
Duramaxhd said:
Odd thing my arms never really get sore they just stop working lol one min I'm reppin it out next rep I can't even lift it That's it thanks for reading Dmax
Click to expand...

Haha gotta love that! I had that happen a few times when I trained with a friend of mine. It's was like "oh, this is gonna be too easy...I should go heavier..." To "oh crap!! I can't move it!!"
 
atanocc said:
Strong pressing man. Incline does have a different feel to them. I tend to lose lat involvement which might make the lift feel harder than it should feel for me. So maybe that might be ur issue??
Click to expand...

I believe u may be right, in which case I should be on the right track by just working on the moment and strengthening those muscles involved
 
Duramaxhd said:
I believe u may be right, in which case I should be on the right track by just working on the moment and strengthening those muscles involved
Click to expand...

I was always weak on inclines till I made a commitment to doing em pretty much weekly. I was just bad at the movement really.
 
It's days like today that remind me why I don't take weeks off from lifting cause this morning I can barely get out of my bed lol
 
That is very close to what was rolling around in my head so.... Sold

Combined with kettlebell swings should be brutal
 
Today
Lower supplemental and assistance work
Current weight at 8am was 214

Preworkout-random/tmg/compete/karbolyn
Intra-compete/karbolyn/creatine 5grams

Warm-up
7 mins Arc-trainer
35-55# Goblet squats
BW BSS's
Lots of light leg extentions

2-3 sec beltless paused front squats/light leg extentions
Bar×10
95×10
135×5
155×5
185×3
205×3
225×3
245×3

1.5" deficit Stiff leg deadlift
135×10
155×10
185×10
205×2×10
225×8

Hyperextentions
BW 15,20,15

Superset
35# kettlebell swings / 50#rear lungs with 3-5 count hold
KB 3×30
Lunges 3×8 each side

Abs
Ab roller×10/stir the pot/McGill crunchs/45# planks/45# side bends
3 times through

Standing calf raises machine
5 set of 10 up to 210

Notes
Thanks Sean1332 for this brutal advice
Inner thigh was super tight hurt bad throughout the front squats that's why I did the leg extentions in between all sets I wanted a bit more on fronts but wasn't sure it could handle it. feels good now thou

Stiff legs were ok
Kettlebell is going to take some practice to get right need a bit more weight next time

Paused lunges suck ass

Thats it thanks for reading
Dmax
 
nice work man! strong paused fronts. with the swings, just sit back then squeeze the glutes and pop the hip forward.
 
First off thanks L&S the bike did the trick

Today
Upper supplemental and assistance work
Current weight at 9 am was 210.4

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

Warm-up
7 stationary bike
Front/behind/straight arm pulldowns
Rotator cuff

Close grip Incline press
Bar×10
65×10
95×10
135×5
155×3
185×2
205×2
Reactive slingshot
215×2
225×2
Rest pause down set
185×5, 20sec, 3reps, 20sec, 3reps

Standing OHP
Bar×10
95×10
115×8
135×5
155×1
145×3,2

Superset
Reverse grip DB press/Pendlay rows
50×3×10
135×3×8

Wide grip lat Pulldown
90×10
120×10
135×3×6

Mega set
130#Fat grip tricep pushdowns/70# ez-bar curls/20# rear delt raises/20# side raises/70# fat gripz tricep extentions/green band pull-a-parts
3 times through at amrap min. 10 reps

Low cable flys
30#×3×amrap

Notes
Moved my close grip out a tad think I was getting bound up. I really surprised myself with the rest pause set pretty happy

Still suck at OHP I don't think it's strength I believe it to be technical

Mega set was brutal

Thats it thanks for reading
Dmax
 
Nice!! Looks like a pretty kick a** session! OHP look good to me as well!
 
Duramaxhd said:
Anyone else anticipating a hugh weight gain the next 2 days I know I am
Click to expand...

It's on like Donkey Kong. My window of extreme weight gain will be Thursday-Saturday, though.
 
I remember when I used to have to work Thanksgiving it really sucked now that I'm in the trade I hardly work any holidays no one wants to pay us 80 hr lol I don't blame them

Tomorrow we are going to berchrun maybe eat a Tonys and then Thursday it on
 
Duramaxhd said:
Anyone else anticipating a huge weight gain the next 2 days I know I am
Click to expand...

Heck yeah! That's why I just end up taking Anabeta thru the holidays - little damage control couldn't hurt
 
Wedged? As in heel you mean? I wouldn't get them unless you need/want an Oly shoe with a heel. It changes the squat quite a bit. They're good though.

I don't think you're getting any ankle support off of chucks or reeboks either man.
 
Yea heeled probably right about the support mite get them to try it's 45 that's cheap and they are similar to what u just got I believe
 
Those are the shoes I have bud. If you can get them for 45 they are better than a normal shoe. I like mine a lot.
 
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