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Dmax's pursuit for power & performance

First off I just want to say I now have greater respect of shirted bench after today herderdude

ME bench and assistance work
Current weight at 5:15am was 217.5

Caloric intake 3150

Preworkout-razor 8/tmg/compete/gatorade/caffeine 600mg
Intra-compete/gatorade/creatine 5grams

Warm-up
Banded Stretching
Pulldowns
Pull-a-parts
Hammer curls


ME bench raw/shirt (metal viking)
Bar×10
105×10
145×8
195×5
235×3
285×2
Shirt
315×3 (3 board)
340×3 (2½ board)
360×3 (2 board)
390×2 (1½ board)
425×1,1,1, (1 board) so close to lock out on all 3 right arm was just short but it flew

Assistance work

Iso-shoulder press
35×15
45×15
50×2×15

Iso-row
100×15
145×3×10

Superset
Pec deck (hands open) /overhead tricep extentions (orange band)
120×10\15
140×10\15
150×10\15

Green band Pull-a-parts
A bunch

Notes
Setup was feeling good today. Stayed good and tight. Arm still hurt a bit but I was pretty much told stop being a bitch lol

Shirt work was awsome I had a thought in my head of handling 405 but went 425 and surprisingly it felt good handled it really well just slight lag in my right arm which isn't even the arm that hurts

Holy crap does it crush you thou God Damn. my triceps hurt bad from the shirt too

Thats it thanks for reading
Dmax
 
Awesome! That's good benching for your first day in a shirt.
 
Thank boss
I have really good teachers :-)

I feel like hell at the moment resting and getting caught up on walking dead
 
Man you are picking up the gear nicely man. Very strong sessions DMax. Dark side joined you did #yoda
 
So still no work so rested up today and the Charlie horses in my triceps finally went away can't wait to hit some squats tomorrow
 
The Viking is a good starter shirt. There's nothing fantastic about it, but it'll help to teach you the basics and is easier to groove than some of the heavier multiply shirts that Metal makes.
 
Lower supplemental and assistance work
Current weight at 6:30am was 220 after breakfast

Caloric intake 3150

Preworkout-razor 8/tmg/compete/gatorade/caffeine 400mg
Intra-compete/gatorade/creatine 5grams

Warm-up
7 mins Arc-trainer
45# Goblet squats/sumo Goblet squats
BW BSS's

Seated calf raises
45+25×3×15

Squats (beltless) (setsxreps)
bar×10
135×10
185×8
225×5
275×3
315×3
350×6×3 (90 sec rest)
315×7

Rack pulls (just above the knees)
225×3
315×3
405×3
Belt
455×3
495×3
515×3
525×3

Front squats (beltless)
135×10
185×5
225×5
275×5
300×3
225×10(ouch)

Straight leg deadlift (snatch grip) (straps)
245×3×8

Superset
Leg press/kettlebell swings
4 plates×15
6 plates×15
8 plates×15
10 plates×10
Swings
85×4×12

Wide grip lat Pulldowns
105×3×15

Abs
Weighted plank/stir the pot
45#×2×30 sec hold
55#×35 sec hold
90#×35 sec hold
Stirs 4×40 (20 each way)

Note
good day squats felt ok not getting back on my heels like I should some were better then others. On my 315 amrap set I rushed 5 to 6 so lost my Grove a bit getting better at treating each rep like a single

Had a lot in me on rack pulls felt good and fast I should have gone up a bit more

Fronts were brutal was using a crappy rack and had bad position getting it out but managed to deal with it

Trying to teach myself to push harder I get it in my head for a bit then get complacent with it. That's why I enjoy everyone's logs gives me drive to better myself

Going to be rotating deficits with rackpulls my deadlift sees improvement from both so seems like a good option

Thats it thanks for reading
Dmax
 
Nice work today DMax. Good call on rotating them. I actually like that type of thing. Otherwise, when programming it seems impossible to get half the **** you want to do in.
 
I decided rather then fit everything in like have been and hafe ass. it pick a few key movements I like and push them in a rotation
 
Killer sh!t going on in here - gearing up & slamming some big numbers - keep it up & stay healthy! You're doing awesome!!!
 
Upper supplemental and assistance work
Current weight at 6:30am was 218.5 after breakfast

Caloric intake 3150

Preworkout-razor 8/tmg/compete/gatorade/caffeine 400mg
Intra-compete/gatorade/creatine 5grams

Warm-up
7 mins cycling
Pulldowns
RC work
Pull-a-parts

Bench press/Pull-a-parts
Bar×20
95×10
135×10
185×5
225 ×5
235×4
245×3
Reactive slingshot
245×2×5

Incline press/Pull-a-parts
95×10
135×5
155×5
175×3
185×3
195×3
205×3
215×2+1assisted

Superset
Pendlay rows/French press
Rows
140×4×10
Press
80×4×10

Superset
Hex press/green band Pull-a-parts/curls/hammers
40×3×12
3×12 green band
40×3×8 with hammer burnouts

Superset
Cable side raises/green band 3D's
15×10,8,8
3D's
10,8,6

Internal external shoulder machine
80×3×15 of internal & external

Abs
Standing 60#pale of press×10/60#wood chops×10/gray band kneeling crunchs×10
3 times through with extended holds on last reps

Notes
Feet placement is a critical different between fat pad and reg gym pad I got the back setup right just need to find the difference in the 2 so my ass doesn't come up and get the proper leg drive

Incline as good that's the most I've ever done without a slingshot felt strong today

Slowly build my Pendlay rows week to week happy with the progress

Hex press (Ty capo180) I like these going to keep them for a few weeks

Did the shoulder machine just cause that's where my shoulder is giving me fits so trying to strengthen it not sure if that's a good way to approach it but that's what I came up with

That's it thanks for reading
Dmax
 
Duramaxhd said:
Squats Part 1: Fold-Ability and Proportions: Invalid Link Removed Cool video on squats
Click to expand...

Thanks for the vid. Part two was a good watch also.
 
Strong pressing and pendlays man. I do the same for strengthening the shoulder to reduce the pain. I've added more shoulder work(smithmachine press, hs press ect) and pain has diminished, but Then again I also narrowed my grip too. I do find that i have more support/ stability tho when pressing
 
So I'm going to give this a shot

Just the Tip Tuesday: Invalid Link Removed

Would have tried this today had I seen it earlier I subscribe to to much crap
 
Duramaxhd said:
So I'm going to give this a shot

Just the Tip Tuesday: Invalid Link Removed

Would have tried this today had I seen it earlier I subscribe to to much crap
Click to expand...

Just felt some click clack in my right shoulder on internal rotation doing this without weight. Perhaps why my pec doesn't want to stay in one piece.
 
Me deadlift/squat
Current weight at 4am was 221

Preworkout-razor 8/tmg/compete/gatorade/caffeine 600mg
Intra-compete/gatorade/creatine 5grams

Warm-up
Goblet squats/sumo goblet squats
Leg extentions
Hyperextenions

Squats (Mastodon bar)
Bar×10
160×5
250×5
350×3
Brief+grippers
450×3
500×3
540×2
560×2
610×1
Briefs+suit(straps up)+overkill
710 reverse band: Invalid Link Removed

Only one at this weight vid loaded twice

Deadlift
225×3
315×3
415×1
Brief (very loose)
500×1
530×1 (brief pr I guess)
545×0,0 (just missed it the first time 2nd bombed)
Raw+belt
500×2

Note
Setup was off on all but the last 2 set wasn't getting my hips under the bar correctly got it figured out now thou.. Now I just need to fix the looking down thing u can clearly here them yelling it at me think I need to get the knees out a bit more but happy with what I got. Good amount of reps too I think

Deadlift
The briefs were loose as hell don't give a whole lot really happy with the 530 and 545 was so damn close the 2nd attempt was junk I was spent. 500×2 was good wanted 3 but I'll take the double

Thats it hell of a day I'm destroyed atm
Thanks for reading
Dmax
 
Wow man, impressive squats.

I wish there weren't mirrors directly in front of our racks. Sometimes I can't help but to look at my knees. I had to turn my DLs away from the mirror for the same reason.
 
It ways amazes me how it seems like in gear the struggle is on the way down, bc you flew up on both reps. Great work DMax. You seem to be picking this up very quickly
 
Duramaxhd said:
Mirrors definitely suck they don't mess with me as much on deadlift as they do on squat
Click to expand...

For some reason I try and look plat my facial expression and to see if my *******s are simultaneous on deads. Ends up screwing my form up.
 
Awesome! Passed me right up goddamnit. Great stuff.
 
Better than me! I'm not the guy to ask though if I had to say anything I'd say open up harder to not let those knees track inside of the feet.
 
Not hating on the dude, because 1) he's your friend and 2) he's stronger than I'll ever be but why bother to throw in the side angle at the end when it shows your 4+ inches high?
 
liftandswim said:
Not hating on the dude, because 1) he's your friend and 2) he's stronger than I'll ever be but why bother to throw in the side angle at the end when it shows your 4+ inches high?
Click to expand...

It's high I agree and he'll be the first to tell u just the fact he was able to handle it
 
Bossman at my gym(mostly geared lifts for comps now) does this thing where he sets a carabiner a little high and goes to it for overload.

So I think when they overload like that they know they are high and and really are prepping CNS.

I could just be talking out my ass as I never asked lol
 
Subd

Your squats. To far forward. You need to get wide and point your feet somewhere around 45 degrees or a little more forward. You are sitting to far back also. Push the knees out and reallu sit between them while pushing back just enough to load the gear and keep a perpendicular knee angle to the floor. Head needs to be up or straight as you are leaning quite a bit. Lats and upper back also arnt tight enough. Also get your hips and glutes fully loaded on the unrack and use the glutes to properly track your knees.

Its all for cns overload on the high band squats and high chain squats.
 
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