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Dmax's pursuit for power & performance

Deload upper
Current weight at 5:15am was 220.2

Caloric intake 3150

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

Warm-up
Bottom up kettlebell press
Front/side raises with rotation
Banded RC work

Bench
Bar×2×10
Bar+44lbs chains×2×5
Drop chains
95×5
135×5
185×3
225×3
245×5×1 with commands

CGBP +44lbs chanins
155×10
Switch to Swiss bar
170×5
155×8,8,10

SS
35# Bottoms up kettlebell shoulder press×6-8/orange band flys×10/bw pullups×5-6
3×through

Notes
Bench
Great day bench was clicking today big time I hope the epiphany I had today holds true next week cause I was really fighting the urge to single out or rep something. Next week

CGBP
These went well tricep pump was crazy

Moved up the weight on kettlebell shoulder press starting to get hard cause not only does the weight go up but the handle gets a bit bigger too

That's it thanks for reading
Dmax
 
Nice benching D.


Great tip. My wife has some choc chip cookie coffee creamer I want to try.
 
Thanks one of my training partners actually came up to me and asked what got into me cause those were some of the best sets he's seen me do
 
Can anyone think of a protein powder that would go go with gatorade want to try to make a switch from bcaa's to actual protein
 
I've never tried any, but I've heard there are flavorless protein powders.

A buddy of mine mixes vanilla pro with Apple stimul8 and swears by the flavor... I'm not ballsy enough to try it.

Anyway, truth be told, if you're hitting your protein goals like you should, aminos or protein isn't required intra. The Gatorade carbs are probably beneficial enough.
 
I'm just trying to fall more in line with the diet I'm following and consume some protein Intra I was trying to find it I think it recommended 2:1 carbs to protein
 
Any supplement powder + Gatorade = yum. Just toss it back, man. The flavor formulas that were out when I was in seventh grade killed my taste buds to all protein shakes. Now it's all business with protein powder for me. No pleasure.
 
Feeling good this morning was thought I would stay away from any barbell sqauting today but I'm think this is going to be impossible. Without some squat variant I don't feel like I've done anything
 
Nectar protein? Where do you find this?
 
Lower
Current weight at 6:30am was 219.3

Caloric intake 3150

Preworkout-razor 8/nectar protein/gatorade
Intra-nectar protein/gatorade/creatine 5grams

Warm-up
8 mins Arc-trainer
55# Goblet squats/sumo
BW BSS's
Gray band gm's

Wide stance box squats(just barely above parallel/sticking point)
Bar×10
135×5
185×5
225×3
275×3
315×3
365×3
Belt
405×3
-belt
350×6×3 (1 min rest)
250×3×3 (3-5 sec pause)
225×25 (yes 25)

Sumo deadlift
135×5
225×5
315×5
365×3×5

Seated calf raises
2 plates×10
3 plates×10
4 plates×3×6
3 plates×amrap

SS
Arch back good mornings/SLDL
Gm's
225×4×10
DL
225×4×6

Unilateral leg press
2 plates×10
4 plates×10
6 plates×10
6 plates+2 25's×10

Abs
135# planks×30sec/stir the pot×60/10# McGill crunchs×30sec
3times through

Notes
Felt strong today, wide stance was done as wide as the rack would alow weight moved good had the bar set too high thou so I had to shrug a bit to get it out especially on the 405.
Got a vid of the 4th set of 350 I can up load if there is any interest

Dropped down and did some pauses then a death set I was really breathing heavy after that and yes there were a few 2-3 sec catch my breath pauses

Think hips had had it cause sumo felt heavy as hell still some decent work thou

Wasn't feeling having a bar on my shoulder again so did leg presses instead

That's it thanks for reading
Dmax
 
great work dude! kill that ****!
 
Not bad, not bad.
 
Picked this up today with my nectar protein

Invalid Link Removed

Notice it's stim free (cue dramatic music) been noticing that I've been getting pretty good pump going with my wife and not taking caffeine before hand so want to see if I really need all the extra stims. I still drink tea and coffee thou
 
Quick diet review been doing RP with about 90% compliance and no cheat meals for about 3 weeks now. I say 90% because my macro distribution could be a bit better but it's close. This morning I woke up and noticed some definite leaning out especially around the midsection and arms energy is good workouts have been great so I can't wait to continue for the next 2 months
 
Duramaxhd said:
Quick diet review been doing RP with about 90% compliance and no cheat meals for about 3 weeks now. I say 90% because my macro distribution could be a bit better but it's close. This morning I woke up and noticed some definite leaning out especially around the midsection and arms energy is good workouts have been great so I can't wait to continue for the next 2 months
Click to expand...

Hey if you are 90% of their framework covered you are fine. The book gives a starting point but all athletes will have minor variations (for you a bit of macro distribution), as their individualized templates account for.

Fwiw I have to spread more of my carbs out because it is a ton on high days in that workout window for me haha
 
More PF with the wife for the second time this week worked some blood flow in my legs then cardio.

Tomorrow is upper day back will be the focus this 4 week cycle think I may change my plan a bit and make a heavy row my first movement everything else like Incline will be secondary
 
Upper
Current weight at 6:30am was 220

Caloric intake 3150

Preworkout-H:VOL/nectar protein/gatorade
Intra-nectar protein/gatorade/creatine 5grams

Warm-up
7 mins lateral machine
Banded distraction
Pull-a-parts
Pulldowns
AC work
Side/front raises

Pendlay rows
135×10×10 (1min rest)
155×6×3 (30sec rest)

SS
Close grip Incline press/orange band Pull-a-parts×10(all sets)
95×10
135×5
185×6×3 (1min rest)

SS
DB press/60# Kroc rows×10(all sets)
40×10
50×10
60×10
70×10
80×10
90×8 (pr)
100×5 (better pr)

SS
Green band DB shoulder press/25# front/side raises×5-8(all sets)
40×3×10
50×8 drop bands +5 more

SS
High cable flys/French press/be curls/hammers
Flys 30×10 40×10 50×10
Press 80×3×10
Curls 45×3×8+hammers burnouts

Facepulls
100×10
110×10
130×2×5

SS
Inverted tricep extension×8/65# upright rows×10
3×through

Forearm work/zotman curls/concentration curls
3×through

Abs
Leg raises×10/knee raises×10/50# ab swing×10
3×through
Cable crunches
90×10
135×10
105×75

Notes
Good day still suck at Pendlay rows going to continue to build these for a while I really do think it a weak link

Incline was just ok just when I think I'm making progress with them it falls off could also be that that I just did an ass load of rows

DB press was a pleasant surprise I don't believe I've done anything over 80 for 5 so to hit 90s then 100s I was very happy. Probably should have been a bit heavier on Krocs they were strict J pattern

Rest was my normal stuff

That's it thanks for reading
Dmax
 
Review
H:VOL
Flavor - outstanding green apple martini could drink it all day I think

Pump - was good felt it the entire session

Focus:good kept on track

First impressions it's good stuff looking forward to a few more session with it
 
How did you feel not having so many stims?
 
Good Ive still been drinking my one cup of coffee and tea but no caffeine tabs. I am surprised I didn't get any headaches like u said cause I used to when I was younger
 
That's great news.
 
ME squat & deadlift
Current weight at 5:15am was 219.5

Caloric intake 3175

Preworkout-H:VOL/nectar/gatorade
Intra-nectar/gatorade/creatine 5grams

Warm-up
Banded OH Squat
BSS's
Goblet squats
Kettlebell swings
Shoulder work

Squat (Texas bar+walkout)
Bar×2×10
145×5
235×5
325×2 (first reps paused till here)
Belt
405×2
Wraps
450×2
480×2 (92% 1rm)
Belt only
395×4×3 (2min rest 75%ish 1rm)

Deadlift sumo
225×3
315×3
405×1
455×1
500×1
530×miss
530×1 (pr 25# over previous sumo 5# over conventional pr)

SS
Red band resisted GHR×10/50# reverse hyper×10
3×through

Notes
Squats felt heavy at first got better 450 set was supposed to be 440 but no biggie then it just felt way off I was really questioning the 480 but as soon as I unracked it I knew I would be fine felt light and would have been go for 4 I bet

Had some time off between my top set and the 395s first set felt heavy as hell and was crappy next 3 were great last was my best set

Deadlift I wanted to see what I could do. I was way behind every else so I pulled my Warm-ups fast with just enough time to switch plates up to 500. First 530 moved fast got it to just about lock out and my hand caught my thigh and pulled my fingers loose bastard lol. Took a 10mn break came back moved my hands in a bit squeeze the bar harder, moved a bit slower but I got it locked

Red bad GHR suck so going to keep them

That's it thanks for reading
Dmax
 
Nice DL PR man. That's a lot of heavy lifting today.
 
Duramaxhd said:
Thanks
Just trying to bust my ass so u don't pass me up

Crew was pressing me about a meet again today I do need do get one in
Click to expand...

lol

Pick one in Fl so I can attend.
 
I see you are still beasting deads and squats on the same day. The jersey iron crew that has taken residence in my gym does this as well...maybe you are on to something good sir
 
liftandswim said:
Dude, you're going to be pulling 6 plates on us before ya know it. Hard work is paying off!
Click to expand...

Thank I'm working on it. today just wanted to know where was next week will be back to rep work. I have to learn to get comfortable pulling sumo reps just seems awkward to me
 
I CANNOT sleep when I'm hungry. Purposely, had to save a fair amount of calories pre-bed when I wasn't cutting or I wouldn't make it
 
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