Dmax's pursuit for power & performance

Me squat and deadlift
Current weight at 5:15am was 219

Caloric intake 3150

Preworkout-razor 8/modern bcaa's/gatorade/caffeine 400mg
Intra-modern bcaa's/gatorade/creatine 5grams

Warm-up
Goblet squats
Banded good mornings
Squat stretchs

Squat (setsxreps)
Bar×10
150×5
200×5
240×5
290×3
Belt
330×3
380×3
Belt+wraps
420×3
Speed squats with belt
330×6×4

Deadlift
135×5
225×3
315×3
Belt
405×3
455×2
505×2
475×4
385×12

GHR
3×10

Notes
Started Josh Bryant squat program today think I'm going to like it. Took my numbers from 520 just to work into it see how it goes I didn't want to do 540 just incase I was just on for some reason that day gives me some wiggle room this way. Speed squats were fast as they should be, and seeing how this is main work I used my belt. I definitely see a benefit to doing speed work after a heavy set makes it seem very light

Deadlift felt good not sure if 505 for a double is a pr or not to lazy to look back
Wanted 5 at 475 but wasn't in me so I cut back to what someone else was doing and repped that out instead

GHR are cool not a 100% that I'm going them right going look it up to make sure

After training welded some tabs on the monolift so we can anchor it to the floor for safety

That's it thanks for reading
Dmax
 
Strong work man.
 
Sean1332 said:
Good work, man. Are you doing any programming for your bench or pulls?

And GHR's rock.
Click to expand...

I haven't picked anything yet still need to look through that book u sent me more. I like the idea of speed work after heavy sets need to find something like that for both
 
Interested to see how this program works out for you DMax, and lol at the cramp at the table
 
As long as I stay dedicated it will work and I will stay dedicated so it going to work :-) felt right today but we aren't getting heavy yet lol next week is 8 set of 4 speed squats then 10 sets of 4
 
Duramaxhd said:
As long as I stay dedicated it will work and I will stay dedicated so it going to work :-) felt right today but we aren't getting heavy yet lol next week is 8 set of 4 speed squats then 10 sets of 4
Click to expand...

Is this a book or just of a site?
 
Bench+upper
Current weight at 5:15am was 221.2

Caloric intake 3150

Preworkout-razor 8/modern bcaa's/gatorade/caffeine 400mg
Intra-modern bcaa's/gatorade/creatine 5grams

Warm-up
RC work
banded work

Bench press (setsxreps)
Bar×10
95×10
135×5
185×3
225×3
240×3(80% of 300)
Speed bench
195×6×4 (65% 1min timed rest)

CGBP (index on smooth)
185×3×10

Bottoms up kettlebell shoulder press
20lbs?10,10,12

Mastodon bar curls lol
Amrap

2hr intermission

Planet fitness workout lol

Leg press
335×3×10

Smith machine should press
2 plates×10
2 plates+2 25's×3×5

Rear machine flys
110×4×10

Wide grip lat Pulldowns (strict as I can)
110×2×10
140×2×10

Bicep curl machine
3×10

15mins HIIT cardio

Notes
Good day 240 moved well then had sorta long break between this and speed sets

Speed sets fast I think may move my grip in a touch more still not feeling the lat tightness I'm looking for

Kettlebells were harder then I expected need to squeeze hard as hell

Went to planet lameness with the wife was trying to show her different things to do with the limited stuff they have and explain volume and that u can't just do 2 set of 5 on something and call it good

That's it thanks for reading
Dmax
 
Duramaxhd said:
Thanks.. She already made the comment that it boring any thoughts on how I can make it fun for her?
Click to expand...

I'd like to think if you got her going on a program (any cookie cutter plan will do...hell, you could even write her up something) she'd start seeing progress and that'd motivate her. People like measurable progress, duh. Problem most people that don't really understand training fall into is just walking into the gym without a plan and going through the motions. That'd be boring for anyone.
 
Good work D.

My wife goes but it's hard to get her off the stair master. She'll do a few exercises a couple times a week but also calls it done.
 
Hafe a day at the gym come home make lunch 3hr nap wake up make dinner watch walking dead then back to bed I've had a hard life these past 4 months lol
 
FYI - My wife's has been enjoying & having some good progress with this program/book - Invalid Link Removed
 
Thanks king I'll look it up

This is going to be a ruff road seems like she has every excuse in the world like having to make time to go I told her I'd do what is needed so she can go
 
Lower day
Current weight at 6:30am was 220.3

Caloric intake 3150

Preworkout-razor 8/modern bcaa's/gatorade/caffeine 400mg

Intra-modern bcaa's/gatorade/creatine 5grams

Warm-up
7 mins Arc-trainer
60# goblet squat /sumo goblets
BW BSS's
Banded good morning

Squat (beltless setsxreps)
Bar×10
135×10
185×5
225 ×5
275×3
315×3
365×3
Dead squat (50 sec rest)
330×10×1

Paused deadlift (just below knee just above the knee up and down)
135×3
225×3
315×6×3

SS
Paused front squat/arch back good mornings (same weight)
135×10 GM×10
185×5 GM×10
205×3×3 Paused 8 count GM×3×10

SS
115#Lunges with side lunges×4/90# kettlebell swings ×20
3×through

Abs
90# weighted planks×1min/McGill crunchs×30 sec/ side planks×30 sec
3×through

Notes
Good day lots squat reps. Dead squat was fun had it set too low at first had to move it up a bit

Deadlift was taxing

Lunges were done as right leg side lunge, right front lunge, left front lunge, left side lunge then back the other way

That's it thanks for reading
Dmax
 
killin those squats man. I like those (sub) EMOMs.
 
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