Dmax's pursuit for power & performance

And interesting, when I do reps I always feel like my first rep is my worst then I hit a groove. That's probably a good thing your first rep is best though.
 
I suspect what ****s me is when I take my breath I loose my tightness I'll get to the bottom of it in the new year when I start filming my lifts
 
L&S= athlete/probably able to hold his breath for over a min /well conditioned

Dmax = former fat guy 30 year couch potato/only been training for 2½ years a year and half powerlifting based / never done sports /conditioning= work in progress
 
Duramaxhd said:
L&S= athlete/probably able to hold his breath for over a min /well conditioned Dmax = former fat guy 30 year couch potato/only been training for 2½ years a year and half powerlifting based / never done sports /conditioning= work in progress
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lol stop making yourself sound so bad! Dude, you're literally in the top 5% of humanity in terms of strength. You're in great shape. But yeah I can hold my breath for a stupid amount of time
 
liftandswim said:
lol stop making yourself sound so bad! Dude, you're literally in the top 5% of humanity in terms of strength. You're in great shape. But yeah I can hold my breath for a stupid amount of time
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Lol it was just a silly comparison I'm very happy with my progress

I bet your one of them guys that can hold it for 7mins

Just tried made it to 1min 15 secs lol
 
Duramaxhd said:
Lol it was just a silly comparison I'm very happy with my progress

I bet your one of them guys that can hold it for 7mins

Just tried made it to 1min 15 secs lol
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As Jayson if you can squat for doubles in briefs against bands. You'll worry less about how long you can hold your breath and more about the terrifying consequences of losing your air. That's how I learned.
 
herderdude said:
As Jayson if you can squat for doubles in briefs against bands. You'll worry less about how long you can hold your breath and more about the terrifying consequences of losing your air. That's how I learned.
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Squatting against Blues were some of the toughest squats of my life. Completely agree with what you're saying.
 
I've been waiting for them to get back into some banded work been wanting to give it a go, now I want to more then ever some lessons are best learned the hard way
 
Today
Lower supplemental and assistance work
Current weight at 9am was 214.2

Preworkout-c4/tmg/compete/karbolyn
Intra-compete/karbolyn/5grams creatine

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

While waiting for a rack

Seated calf raises
4×10

Kneeing hamstring curls
4×10

Superset
Beltless 2-3 sec paused front squats/70# BSS
Bar×10
95×10
135×5
185×3\7(pauses start)
205×3\7
225×3\7
245×2×3\7,7
Down set
135×12 reg

Rack pulls(just above the knees)
225×3
315×3
405×3
Belt
455×3
505×3
515×2

Superset
1" deficit deadlift/sumo deadlift(sumo same sets and reps) /135# BB rows
225×3
315×3
335×3
345×3
Rows
5×10
Deficit Down set
315×10

Superset
90# 4-5 sec Paused reverse lunges/60# kettlebell swings
3×5
3×20

Abs
Stir the pot×40 (20 one way 20 the other) /ab roller×10/25# decline crunchs×10/planks 30sec holds
3×through with a burn out set of decline crunchs

Notes
Great day despite having to wait for the rack then it was the crappy one to boot. the first set of 245 was heavy due to poor set up second was much better

Wanted to get back to heavy rack pull and boy did I ever 500 for a single was a pr and today hit 505 for a trip and 515 for a double with no issues

Rack pulls killed my deadlift a bit but still got some good work in

Grip is doing great been holding everything on the last rep for a long time and held up great on the 515

Thats it thanks for reading
Dmax
 
Heavy ass rack pulls mah man!
 
Thanks gentlemen

I squat and deadlift on Saturday so I just try to stick with it even thou I felt today's effort was sub par should have done at least one more top set
 
Hard to say, man. Start with posture and setup to see if you're screwing yourself before you even start. It's very possible you have something stuck that's causing the lag. Then yeah. Do a bunch of dumbbell stuff and single arm cable stuff to make sure everything is even. jimbuick had an imbalance and fixed it. Lets see what he has to say.
 
Dude - reading that day wears me out....lol Killer work brother!

Just curious, how long did all that take?
 
I don't really keep track if I had to guess I'd say just under 2 hrs. I try to keep rest times to a min sometimes it's as fast as I can load the next plate. I'm not working right now so I got lots of time LizKing531
 
Just a quick heads up any family man doing elf on the shelf don't put it by any light bulbs he will burn my elf is almost a leg short now lol
 
Today
Upper supplemental and assistance work
Current weight at 8:30am was 213.4

Preworkout-white flood/tmg/compete/karbolyn
Intra-compete/karbolyn/5grams creatine

Warm-up
7 mins cycling
Pulldowns
Rotator cuff

Superset
Bench press/145# BB rows
Bar×10
95×10
135×10
185×5
205×3\8(rows start)
Cluster sets
225×3 30sec 2reps 30sec 1rep ×3\8,8,8
225×3 30sec 1rep/8
Drops set
185×5

Superset
OHP/Chins
Bar×10
65×10
95×8
115×5\5
135×3×4\5,5,5
140×5\5
Drop set
95×8

Superset
Close grip Incline bench/35#Incline DB flys
Bar×10
95×5
135×5\8
155×3\8
190×2×3\8,8
190×2/8
Reactive slingshot
190×4

Mega set
Flat DB press/35#DB curls with hammer×amrap/20# rear delt fly×10
50×10
60×10
70×8
80×6

Superset
Low cable flys/cable side raise (very slow and controled)
40×3×10
20×3×8

Abs
Ab roller×10\25# v-crunchs×10\decline crunchs×20
3×through with oblique twist machine at the end×20 each way

Notes
Another marathon workout. I was shooting for 4 cluster sets but my set up on the set of 2 was too different took a narrowish grip from the last such a dumb ass lol

Incline is moving along nicely failed on the 3 set of three and on the last slingshot rep O well

Other then those additions nothing different I really tried pushing the rep work today I don't like to fail but it happens

Diet note upping my carbs by about 10g today feel like I'm a bit too low

Thanks for reading my book
Dmax
 
Squats and deadlift in the morning then dinner with my wife's side of the family having baked ham very excited for this not sure why lol

Pecs and lats are sore
 
Today
ME squat and deadlift
Current weight at 5:15am was 213.4

Preworkout-white flood/tmg/starbucks/compete/karbolyn
Intra-compete/karbolyn/5grams creatine

Warm-up
Goblet squats
BSS
hyperextenions

Squats (Mastodon bar)
Bar×10
80×10
150×10
260×3
310×3
Belt
350×2
Wraps
400×2
440×2×2
Beltless/wrapless 3sec paused sets
260×5,3

Deadlift (setsxreps)
135×5
225×5
315×3
405×3
435×4×3
Down set
390×8 ouch!!!

Standing calf raises
300×2×15
320×2×15

Notes
Squats went ok there was supposed to be a 3rd set at 440 but when I came out I noticed it was off bar wise but went anyway and shifted at the bottom and ****ed me up so no good

Deadlift was great felt good the down set was a killer think I had one more cause the 7th rep got out of position which made the 8th way harder

Thats it thanks for reading
Dmax
 
So starting the first of the year changing up my diet a bit feel like I'm way to low on carbs atm

Also I'm going to get back on a program of some kind feel like I need something but not sure what
 
So I'm fairly certain I'm doing Josh Bryant's squat routine. I like how it's set up

Not sure on bench and deadlift a guy I train with started ed coan deadlift program today not sure if that's the way to go or not I'll will read up on it
 
Another strong performance bud. You got some guts tugging on 390 for that many reps!
 
So no benching for me I had to go to church for my kids not a church guy but my wife made me and wasn't worth the fight

So got home and did
A Superset of
Push-ups 4×15,& set of 20
Ab roller5×10
Crunchs 4×20,& set of 30
McGill crunchs 5×15sec holds
Planks 5×30sec holds

Wanted to get something in today
 
Duramaxhd said:
herderdude
On deficit deadlift what percentage do u think I should work up to or should I just do what I have been?
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With deficits I would probably work up to a rep max. Like do your best 5 for the day and keep upping weight (with occasional light weeks) until you get to a week when you can't do a triple at your top weight and cycle back down to 5s. Does that make sense?
 
herderdude said:
With deficits I would probably work up to a rep max. Like do your best 5 for the day and keep upping weight (with occasional light weeks) until you get to a week when you can't do a triple at your top weight and cycle back down to 5s. Does that make sense?
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I really trying to get it, so only work up to a heavy set of 5 that day or 5x5 then 4s then 3's.. I'm trying buddy sorry lol
 
I imagine both ways would work.

I say do Coans, only because I want to see how well it works lol

I'll send ya some stuff here in email in a bit
 
Duramaxhd said:
I really trying to get it, so only work up to a heavy set of 5 that day or 5x5 then 4s then 3's.. I'm trying buddy sorry lol
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I would say one top set with a pretty extensive warm-up. First week would be a rep or two in the tank. Then each week you add like 10-20lbs and try to get 5. When you reach the point where 5 was a balls out grinder or you miss it, deload one week, add your 10-20lbs and do triples. And so on until you top out on the triples. Then you deload and switch out the movement or go back up to 5s.
 
Limit the damage of cheating on your DIET: Invalid Link Removed

I like this kids channel not really sure why but he does give out some good protein recipes

Wish I would have tried this approach in the above video before I ate them 10 slices of pizza last night lol
 
Strong work as always!! That's a great video too! Thanks for sharing!! I'll be stuck in the car for 12-13 hrs before the big meal! Yikes!
 
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