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Dmax's pursuit for power & performance

Duramaxhd said:
My low carb dinner Chicken, spinach, carrots and broccoli with cheese <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=114919"/>
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Jokes on you because I'm having a cheat night tonight. I'm losing too fast so I need a refeed. Can't decide whether pizza or Chinese sounds better
 
liftandswim said:
Jokes on you because I'm having a cheat night tonight. I'm losing too fast so I need a refeed. Can't decide whether pizza or Chinese sounds better
Click to expand...

Chicken egg foo young and general tsao for the win? Maybe a fla-ah brod-ah noodah?

Love Chinese food and pizza. Tough choice
 
Then you gotta decide what pizza would it be? Baked ziti? Buffalo? Sausage and peppers? And what kind of crust!? Sicilian? Thin? Deep dish!?!? Deep dish!!?!!!


I'm waiting in line at the food store hungry lol
 
Duramaxhd said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=114934"/> Today's weld test 6g tig root 7018 out .625 side wall
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not bad dude. How long you been welding for? I SUUCCCKED at pipe welding!! My plate/structural stuff was good, but pipe is a whole diff ball game! Did you get it x-rayed?
 
I've been weld for about 8 years 4 of which are tig and stick the other 4 were mig. It will get sent out Mon for x-ray should know by Thursday if it shot good
 
Lower ME deload lol
Current weight at 6am was 218

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

Warm-up
7 mins cycling
Goblet squats/sumo Goblet squats
BW BSS's

Superset
Single leg press\leg press
2plates×10
4plates×10\6plates×15
4plates×10\6plates×15
4plates×10\6plates+2 25's×15
4plates×10\8plates×15

Arch back Good mornings (setsxreps)
95×10
135×10
185×4×10

Hack squats machine
4plates×4×10
4plates+2 25's×10

Barbell BSS's
95×4×10
115×10

Superset
Prone leg curls/kettlebell swings
100×3×15 +drop set
Swings
60×3×15

Abs
Gray band kneeling crunchs×15
60# Wood chops×10
3 times through with a burnout of ab roller
Notes
Sorts of easy day wasn't really sure on what to do. Leg press Superset was done with no rest really just enough time to switch plates

Good mornings were a pain in my ass can't tell if I'm keeping a good arch or not work in progress

Hate BSS's that's all I got to say about that

Thats it thanks for reading
Dmax
 
Duramaxhd said:
Lower ME deload lol
Current weight at 6am was 218

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

Warm-up
7 mins cycling
Goblet squats/sumo Goblet squats
BW BSS's

Superset
Single leg press\leg press
2plates×10
4plates×10\6plates×15
4plates×10\6plates×15
4plates×10\6plates+2 25's×15
4plates×10\8plates×15

Arch back Good mornings (setsxreps)
95×10
135×10
185×4×10

Hack squats machine
4plates×4×10
4plates+2 25's×10

Barbell BSS's
95×4×10
115×10

Superset
Prone leg curls/kettlebell swings
100×3×15 +drop set
Swings
60×3×15

Abs
Gray band kneeling crunchs×15
60# Wood chops×10
3 times through with a burnout of ab roller
Notes
Sorts of easy day wasn't really sure on what to do. Leg press Superset was done with no rest really just enough time to switch plates

Good mornings were a pain in my ass can't tell if I'm keeping a good arch or not work in progress

Hate BSS's that's all I got to say about that

Thats it thanks for reading
Dmax
Click to expand...

Looks good
 
Duramaxhd said:
I think they are a great movement just hate doing them/balancing
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Okay DMax, I'm gonna need you to start doing Swiss ball squats...not srs

Nice session there DMax. Pretty solid weld as well. I used to do mig on flat surfaces(100x easier haha).
 
Thank rob
Like lifting my welding is always a work in progress I look at them both this way u can always learn something new as long as u keep the mind open that's what I try to do in life anymore not like when I was a kid and thought I knew everything. caused myself a lot of unnecessary stress back then


Man I am hungry as hell atm and my lower back and hip is sore and tight time to mash roll and stretch a bit

Tomorrow is supposed to be ME bench but it's going to be ME watch them lift cause I'm just going to help and do some light accessory work. Arm is starting to feel better so I'm not going to push it this weekend
 
Duramaxhd said:
Not to bad today <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=114921"/>
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I would die...

How're you doing the band crunches?
 
Duramaxhd said:
I've been looping it around a pull-up bar then kneeling and pull the band behind my head and then preform a crunch
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Huh. Like a cable crunch. Gonna try dis. Thanks
 
Nice work man. I'm prob late on this topic but On OHP I do em to anywhere below chin level really. As I tighten up my lats, that shelf would usually be my marker how low I can go. Any lower, then I lose the spring and tightness.
 
Day 4 and the last deload
Current at 5:15am was 217.3

Preworkout-none
Intra-none

Warm-up
Banded Stretching
Pull-a-parts

Bench Press
None but I still lifted about 4000lbs in weight today changing plates for everyone and doing some liftoffs

Iso-shoulder press
45#×4×15

Green band 3D's
7×10

Green band Pull-a-parts
7×10

Green band flys
7×10

Banded dislocations

Fake X-wife lat rolling, tricep and traps
Also did it for a few crew members

Note
Easy day rehab stuff still not 100% but better. Had some tightness in my tricep near my elbows so I rolled it a bit and rolling my traps seems to lessin my shoulders discomfort

Picked up and moved a bunch of weight changing plates out for 6 guys

Since I didn't really do a whole lot I cut my carb intake back a tad and didn't waste and Preworkout

Thats it thanks for reading
Dmax
 
No caffeine!? Be careful man. Dat headache time could happen. Get all healed up and get back to your Durrant numbers
 
I said no Preworkout, never said no caffeine or coffee lol

I'm trying to straighten my stuff out it will be 4 more days before I press anything again and even then won't be too heavy I'm going to take lou's advice and stop messing around and get everything right on my form. Its holding me back big time and also believe it's what has cause my current joint issues
 
Thought today I was going to cut back on my calorie a tad but I've had some GI issues last night and this morning been having a bit a troubled keeping food in me so I decided to have a med BLT pizza to try to off set it a bit
 
Duramaxhd said:
Thought today I was going to cut back on my calorie a tad but I've had some GI issues last night and this morning been having a bit a troubled keeping food in me so I decided to have a med BLT pizza to try to off set it a bit
Click to expand...

Had pizza and ice cream myself today
 
Good work in here as usual!

I here ya on the BSS - just brought those back into my training as well. Find the exercises I suck at & build them up!
 
LizKing531 said:
Good work in here as usual!

I here ya on the BSS - just brought those back into my training as well. Find the exercises I suck at & build them up!
Click to expand...

I think herder said it best, train what u suck at.

So apparently I did need that pizza with a protein shake cause I was still 217 this morning had I not I'd be light as hell this morning
 
New name for today session don't want to offend the lifting greats lol

Lower day
Current weight at 5:15am was 219.5

Caloric intake 3150

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

Warm-up
7 mins lateral trainer
45# goblet squat/sumo goblet squats
BW BSS's

Paused squats
Bar×10
135×5
185×5
225×5
275×3
315×6×3 (beltless Paused 90 sec rest)
225×15

315×3 Paused: Invalid Link Removed

3"deficit deadlift (beltless)
135×5
225×5
315×3×5


ForumRunner_20150224_140630.png


Superset
Arch back good mornings/hack squat machine
135×10
185×3×10
205×10
Hacks (close stance)
2 plates×4×10
2 plates+2 10's×10

Wide grip lat Pulldowns
90×3×10 (2120 tempo)
105×10 (same)
Extra long holds on last rep

Superset
Stepups/kettlebell swings
45#×3×15-20
Kettlebell
85#×3×10

Abs
90# planks×40sec hold/stir the pots×50
3 times through
Last set of planks was a drops set 30 sec at 90# then a friend removed 1 plate at 30sec so 45# 30 sec hold for a total of 1 min

Notes
Went in with hips and gracilis felt very sore and tight so I that's why I went with the lateral machine worked out good

Squats felt great unracked the 315 the first time thought I miss loaded it felt so light and moved really well

Doing 3" deficits now and going to build my way up for this cycle 10lbs a week

Good mornings are staying for this cycle as well. I may do a rotation with this and stiff legs not sure yet

Comments are welcome

Thats it thanks for reading
Dmax
 
Your glutes arnt engaged at the top of the squat. You need to go a little deeper on those, try to break parallel when pausing. You kinda pitch forward out of the hole, try leading with your chest first and legs second. Good overall session man.
 
SweetLou321 said:
Your glutes arnt engaged at the top of the squat. You need to go a little deeper on those, try to break parallel when pausing. You kinda pitch forward out of the hole, try leading with your chest first and legs second. Good overall session man.
Click to expand...

Thanks lou
I was going to put in my notes I thought I could sit back a bit more. Switching between the monolift vs walking out, geared and raw plus a little mark bell cue has got my stance a bit confused atm. I realize today that I need to have my feet pointed out at 45 a bit more then what mark suggests or my depth suffers.

Thoughts on how to get my glutes more involved? other the the feet thing I feel this is the last piece of the puzzle
 
I think it was herder who always used to say that squatting in front of a mirror usual gets lifters to lift there hips first. Maybe that is not helping. Anyway you can flip the hooks to the other side?

I always squeeze the **** out of my ass on the unrack and it is that way until the decent.


Like not literally **** out of my ass, it's more of a adjective then a noun here.

Very nice session broham, and those were some long pauses there. I think the guy in the background thought you got stuck on rep one lol
 
Thanks rob
I do need to switch side cause the mirror does screw me big time makes u think thing are misaligned or things aren't even did it to me today in fact

I'll give that a try next week along with my improved stance and a cue I just watched on YouTube

O he knew I was good, that was my 4th set and was watch in awe, told me he was going to try it tomorrow with 225
 
They do suck but I have an overwhelming desire to get stronger so I deal with it

Edit: added the "I" in there so I didn't come off as a dick lol
 
Duramaxhd said:
Thanks lou
I was going to put in my notes I thought I could sit back a bit more. Switching between the monolift vs walking out, geared and raw plus a little mark bell cue has got my stance a bit confused atm. I realize today that I need to have my feet pointed out at 45 a bit more then what mark suggests or my depth suffers.

Thoughts on how to get my glutes more involved? other the the feet thing I feel this is the last piece of the puzzle
Click to expand...

I dont think sitting back more is the problem, maybe opening up more. I prefer 45 degrees for my feet also.

What helped me was just focusing on it, looking in the mirror and videos. Seeing it and feeling it at the same time really helped me dial it in. So now i know what that feeling looks like and whether or not im in the right position.
 
Duramaxhd said:
So I was never a power Ranger fan I seen few episodes but this is awsome POWER/RANGERS: Invalid Link Removed
Click to expand...

One of the power rangers recently was charged with murder or attempted murder with a katana. Ironic.

PS. Didn't watch video.
 
So I can not believe how sore my legs, upper and lower back were today. Been stretching all day to try to keep from tightening up
 
Roll it out ma man, roll it out. I love Epsom salt baths too, but I rarely get to take them
 
Upper day
Current weight at 5:15am was 219.5

Caloric intake 3150

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

Warm-up
10 mins cycling
Pulldowns front/behind/straight
RC work

Paused bench/Pull-a-parts×10(setsxreps)
Bar×10
95×10
135×5
185×3
225×6×2 (paused)
Reactive slingshot
255×2,3 (paused)

225×2 paused: Invalid Link Removed

Close grip Incline press/Pull-a-parts×10
135×5
185×3
200×2,2,3
135×16

Wobble bench
65×5
95×3×5


ForumRunner_20150226_143431.png


Superset
Pendlay rows/upright rows
145×3×10
185×5
Uprights
60×4×10

Superset
15#Incline rear flys×10/15#side raises×8-10/40#Incline hex press×10
3 times through

Lying cable curls
50×10
60×3×10/40#drops set

Abs
Machine crunchs/lying leg raises×8-10
145×12
155×10
175×6
180×5
Side twist machine 130# burnout

Notes
Shoulders felt good all the way up to the end then got a slight discomfort but nothing big have some icyhot on them now

Bench felt pretty good still have some work to do but getting back in the grove that was my 3rd set

Incline felt strong today I'm glad these are coming along

Wobble bench is a pain but I like it got big forearm pump out of it squeezing so hard

Pendlays are climbing

Pull-a-parts were done with many different grips and I did them when I remembered too probably a 100+

That's it thanks for reading
Dmax
 
Liking the bench setup. Thanks for sharing,
 
Cool...what does the wobble bench do exactly? Haven't seen that before!
 
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