Dmax's pursuit for power & performance

First off my legs feel great today no doms or tightness from Tues work

Upper
Current weight at 6:30am was 219

Caloric intake 3200

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

Warm-up
7 mins elliptical
Pulldowns
Forgot to do the rest stupid

Bent over row (setsxreps)
135×10
155×4×5

Orange band resisted Pendlay rows
135×6×3 (30sec rest)

Incline bench press/PAP's×10(all sets)
95×10
135×10
155×3
185×3
195×6×3 (30sec rest)

DB press/95# Kroc rows×6-8(strict J pattern no cheating) (all sets)
60×10
100×5×5-6

SS
Green band DB shoulder press/35# plate front raises×8/20# side raise×8
40×10
50×2×6
55×2×5
Drop bands 55×5 arnold press

SS
Hammer strength iso-front Pulldowns/60# cable overhead tricep extensions×8
70×10
90×5
100×3×5

Pec deck
30×10
40×10
50×2×10

SS
40# facepulls/40#cable curls/40# stiff arm Pulldowns(rope attachment)
5×10

Forarm work light high reps

Abs
Belly Pallof Press 60#×5×5 (2-3 sec hold at the top)
Gray band crunchs×3×10
100# cable side crunchs

Notes
Going to have to start all over on Pendlay and bent over rows found out I was doing them wrong hence the reason I'm not get much out of them

Switched close grip Incline to regular. Not really seeing any benefits to doing it close grip

DB's were awsome can tell these are going to help

Going to have to switch benchs on shoulder press the seat digs in under shoulder blade messing me up

Tried a different way for facepull we'll see how this way goes

Belly Pallof's are great really feel it in the core

That's it thanks for reading my book
Dmax
 
I like the sound of the orange band pendlays.

Whaddya mean, doing them wrong? What were you doing?
 
Duramaxhd said:
I was doing them underhand instead of overhand
Click to expand...

I think those are called sissy pulls?

Jk

I haven't done a lot of underhand, but they serve a purpose too.

What were you doing with the DBs?
 
Actually doing them (DB's)
Been probably 6 months to a year since I've done them I just can tell they are going to help me stabilize my bench better
 
Duramaxhd said:
Actually doing them (DB's)
Been probably 6 months to a year since I've done them I just can tell they are going to help me stabilize my bench better
Click to expand...

Ah. I like DB rows for bench warmup also.
 
Duramaxhd said:
Made the wife and I low calorie taco flatbread pizza turned out pretty good
Click to expand...

That's sounds really good.

liftandswim said:
Me and the gf are making pizza tomorrow too. Hope mine turns out well too
Click to expand...

It'll turn out fine. I like buying the dough ball and flattening it out myself, over buying the pie pre made.
 
I personally make the dough with whole wheat flour from scratch. Usually really impresses whoever I'm dating at the time. I guess I come off as someone with no manners and can't cook most of the time lol.
 
Nice work man, yeah doing rows with a underhand grip feels different that's for sure. I do em both ways, they hit the lats a bit differently. I almost feel more lat involvement that way. Overhand is stronger though for me.
 
Someone explained to me that overhand u take some of the bicep out of it and it's more back which is what I'm trying to attack the cycle
 
Duramaxhd said:
Someone explained to me that overhand u take some of the bicep out of it and it's more back which is what I'm trying to attack the cycle
Click to expand...

This makes sense. It's the same for pull-ups, for me. I can do way more with the bicep help on rev grip.
 
Amazing day
ME squat & deadlift
Current weight at 3:45am was 217.5

Caloric intake 3200

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

Warm-up
Banded OH squat
Goblet squats
BSS's

Squat (Texas bar + walkout)
Bar+green band around knees×3×10
105×10
145×3
235×3
285×2
Belt
325×2
375×2
Wraps (2.5 grippers)
415×2
475×2
Wraps (2.5 rhinos)
505×2 PR (97% 1rm)
Spud Belt/wrapless
390×6×3 (2mins rest 75% 1rm)

Deadlift (sumo)
135×8
225×5
315×3
405×3
455×2
505×3 PR
405×10

SS
Chain GHR×3×10
90# Reverse hyper×3×10

Notes
Great day I was mentally preparing my self all week for this 505 so much so I wanted to go sqaut last night couldn't sleep lol

475 sucked compared to my 505 set just rushed my second rep and got on my toes than God for strong calfs

Trying out the Spud ratchet belt on the down sets I like it better then a lever belt. Also down sets are getting rough first couple sets sucked but got the groove back with no wraps

Deadlift
Wasn't planning on hitting 505 for a trip bit one of the guys I train with was supposed too but couldn't get it so I pulled 2 felt good so pulled the third and said this one's for u Joe lol

Got a vid of the 505 bit it will probably be on FB I'll try to link it if I can

That's it thanks for reading
Dmax
 
Link doesn't work.

Awesome day bud. How do you not feel so gased after the squats? After my heavy work on squat I'm literally spent.
 
Trust me there are days where i get done squatting and say **** I still got to pull something substantial but I've been doing it so long now (over a year with this setup) if I did anything else it would probably mess me all up

If u got FB the video is under James Douglas In Michigan that's if u care

Herderdude it does hurt from lack of action I'm married u know lol
 
Duramaxhd said:
Trust me there are days where i get done squatting and say **** I still got to pull something substantial but I've been doing it so long now (over a year with this setup) if I did anything else it would probably mess me all up

If u got FB the video is under James Douglas In Michigan that's if u care

Herderdude it does hurt from lack of action I'm married u know lol
Click to expand...

I just don't see where you get the energy. But your work capacity is probably up to par with it so I'm not that shocked now that you can do it.

I'll check it out bud.
 
ME bench
Current weight at 5:15am was 219

Caloric intake 3200

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

Warm-up
Banded RC work
Side/front raises
BUKP

Bench
Bar×3×10
95×5
135×5
185×3
225×2
265×2
290×2 (second was more of grinder then I had hoped)
Blue slingshot
305×2 (paused)
225×5×3
225×8

Incline DB press with just chains
Weight unknown
5×10 (if I was forced to guess 70# at the top)

Spud pully system seated row
225×4×5-6

SS
Bottoms up kettlebell press
Working up 36#×10
Wide grip pull ups
BW×4×5-6

Notes
Ok day second rep of 290 was more of a grinder then I had hoped but I know why, when I locked the first I let my shoulders loose which is what I've really been working to avoid these past few weeks. Paused slingshot work was in anticipation of next week's set they were very smooth and easy

225's were soild consistent and smooth did the last as amrap got 8 can't complain after all I did already

The coach changed my plan no more chain close grip to much of the samething pretty much. Switched to Incline chain press this is a cool way to do them

Spud cable row is something Jayson designed used a barbell hooked to the pully made it very hard couldn't budge 275 off the rack rails I'll get a pic next or link Jayson video

That's it thanks for reading
Dmax
 
That's a fancy row there! Nice work DMax.

Sucks when the shoulder lose position, your essentially in for suck after that.
 
Awesome squat and DL PRs man. Huge.
 
Tried to find you on FB. Turns out there are lots of James Douglas'.
 
Lower
Current weight at 6:30am was 219.5

Caloric intake 3150

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

Warm-up
7 mins lateral machine
Goblet squats
BW BSS's
Gray band gm's

Orange band wide stance box squats (just above parallel)
Bar×5
135×5
185×5
225×3
275×2
315×2
Belt
365×1
405×1
-belt
315×4,3,3,3 (1min rest)
-plate (parallel)
315×2

4th set
Invalid Link Removed

1½ deficit deadlift
135×5
225×5
315×3
365×2
405×1
455×1
505×miss (baby powder & it's mine)
405×10×1 (30sec rest)

SS
Hack squat machine (close stance)/plate loaded kneels leg curls
4 plates×10
6 plates×10
8 plates×5
8 plates+2 25's×5
Curls (both legs)
Plate+25×10
Plate+2 25's×10
Plate+3 25's×10
Plate+4 25's×8

SS
Barbell Lunges/arch back good mornings
135×3×4 (side and front lunges)
245×3×5

Abs
45# elevated feet planks×30 sec
Elevated stir the pots×40
Elevated side planks×30 sec
3 times through

Notes
Great day went with above parallel today as my hips were still a bit tight worked up to a heavy single felt good then dropped to my beltless work trying to eliminate that rock think I've also got it. Comments on vid welcome think it's getting better

Deadlifts moved fast 505 should have been mine but legs were sweaty and it got stuck at the top bs but is what it is going to buy some baby powder for my bag. drop back and did a bunch of singles to get my heel drive better

Rest is fluff and abs

That's it thanks for reading
Dmax
 
Holy volume man. Cross fit style...

Still can't find your FB. Must have the settings set to private.
 
I rarely comment on box squats BC there isn't a right way to do them. It all depends on who you listen to. Louie does them diff then laura who also does them diff from jl. All three of them are westside people or were at one point. I'd say do them however benefits you most. I don't do them as I don't benefit from them.
 
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