Dmax's pursuit for power & performance

Thought I'd share I still have my original belt everyone I talk to think it hilarious 16 unused holes now
 

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Funny story went shopping for for dress pants last night picked up a 32-30 (hard to believe I used to be a 56-30 damn) put them on and I looked like I was wearing compression pants u could see all the detail in my quads/legs waist fit great thou needless to say I want with 36's just cause I need the leg room
 
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So it appears I'm going to be doing 2 meets this year haven't pick one yet but I know one will be in gear probably Nov not sure when the raw meet will be
 
Dmax's pursuit for power & performance

SweetLou321 said:
This is tested I'm guessing?
Click to expand...

That's a negative Ghost Rider. Top 50 list combines both.

Its current so probably just haven't been too many meets this year yet. Usually it's 750+....so prob by Nov it may be lol

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Sean1332 said:
That's a negative Ghost Rider. Top 50 list combines both.

Its current so probably just haven't been too many meets this year yet. Usually it's 750+....so prob by Nov it may be lol

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=118988"/>
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Damn had I not bombed lasy December I could have broken top 50 maybe lol.
 
Me squat & deadlift
Current weight at 5:15am was 216.5

Caloric intake 3200

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

Warm-up
Goblet squats
Banded oh squats
Kettlebell swings
Hip stretchs

Deload
Squat (walkout/Mastodon bar)
Bar×2×10
110×5
150×5
240×3 (first rep paused)
330×3 (all paused 3-5 count)
Belt
420×5×1 (all paused 3-5 count) 80%

Deadlift (sumo beltless)
135×5
225×5
315×3
405×1
455×5×1

Tire flips ×8 350#? (in the rain :-( )

SS
GHR×3×10
Reverse hyper 70×3×10

Decline crunchs
×20
+25×2×20

Notes
Great day didn't feel like doing straight single so I went the paused route that is definitely a pause pr lol on a deload

Deadlift felt heavy but speed was good. No more close to max effort weekday work too draining on me

Wanted to flip the tire for 2 weeks kept forgetting so said **** it I don't care if it raining I'm flipping it lol

That's it thanks for reading
Dmax ?
 
Me bench
Current weight at 5:15am was 218.5

Caloric intake 3200

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

Warm-up
Banded RC work
Inverted rows (2 grips)
Slingshot push-ups
Side and front raises
Pull-a-parts

Bench (deload)
Bar×2×10
95×10
135×10
185×8-10(first 4 or so we're paused)
225×5
250×5×1 (all with commands)

Incline paused DB presses
45×10
50×10
55×10
60×10

SS
Tricep dips
3×10
Bw pull-ups
3×5-6 (3 different grip widths)

SS
Bottoms up kettlebell shoulder press
3×10 (slow and controled)
Orange band OH tricep extensions
3×10
Orange band straight are Pulldowns
(started with hands together then pulled apart as I get to the hips)
3×10

Notes
Great day, Warm-up seems to help with getting a good start with form right away. All my sets felt pretty good and tight. Weight felt like it moved slow but was told it was fast but could be faster. Last 250 felt the best

Had another guy tell me that I need to get past this mental and technical block once I do should be moving some good weight

Had a big group today (think 9 people) so benching took forever had to hit some quick stuff then get going

That's it thanks for reading
Dmax
 
Nice pressing man. Your deload is stronger than my max effort. lol
 
Ok quick advice needed. When I rotate my arm up in front of me I get popping feeling. It doesn't hurt just annoying and would like to address it before it becomes an issue anyone got any thoughts

Edit: comes from the top of the shoulder
 
Duramaxhd said:
Ok quick advice needed. When I rotate my arm up in front of me I get popping feeling. It doesn't hurt just annoying and would like to address it before it becomes an issue anyone got any thoughts

Edit: comes from the top of the shoulder
Click to expand...

I was always taught if it doesn't hurt don't worry about it. Unless it feels like something is popping in or out of place.
 
Nice work for a deload man. But I get a pop in my shoulders sometimes as well. Never painful. I just make sure I give the RC some attention, and try to avoid things that cause it.
 
Sean1332 said:
AC joint?
Click to expand...

I believe so think it's catching a tad on the top but not enough to be painful

SweetLou321 said:
I was always taught if it doesn't hurt don't worry about it. Unless it feels like something is popping in or out of place.
Click to expand...

It doesn't hurt but I know it's not right and has been going on for a couple weeks at least

My shoulders do hurt when bench pressing but I figured its normal. I'm wondering thou if the 2 could be connected
 
Thanks Sean I'm going to try to address everyday this week and see if it better this sun if not I'll switch to some board work for a bit
 
Duramaxhd said:
I believe so think it's catching a tad on the top but not enough to be painful

It doesn't hurt but I know it's not right and has been going on for a couple weeks at least

My shoulders do hurt when bench pressing but I figured its normal. I'm wondering thou if the 2 could be connected
Click to expand...

Shoulder dislocations where a big help to me and the sleeper stretch. Both of my ac joints and separated and I have no pain ever anymore. I avoid dips and used boards when it hurt. Really locking in my bottom position on bench, learning to be super tight on the pause took all the pain away. Floor press is actually how o learned to do this. It gave me the most trouble and once I learned the right positions so it didn't. I just applied it to the bench and problem solved.
 
Good share. Doing these tomorrow. Excited to trhe bicep mash.
 
Good vid there Dmax I kinda stopped doing the shoulder mob stuff I used to do. Might try this out for my next pressing day though, gotta get back to that stuff.
 
Shoulder stretches were pretty good. Especially the "runners stretch".

Bicep mash was awesome.
 
Lower
Current weight at 6am was 215.2

Caloric intake 3200

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

Warm-up
Goblet squats
BW BSS's
Scarlet banded shoulder stretch

SSB squats (beltless wrapless)
Bar×10
Bar+50#chains×10
Bar+100#chains×10
152+100#chains×5
(100# in chains from now on)
205×5
242×3
292×6×2
292×2×3

Doubled Green band box sqauts
145×3,3,5,5,15

1"deficit deadlift
135×3
225×3
315×3
375×5×3
325×10

Stiff leg deadlift
225×3×10

SS
70# reverse hypers×10
GHR×10
3 time through

100# raised leg planks×3×30sec

Note
Great day, first time using SSB and chains pretty awsome didn't know the weight of the chains or bar till the end just went off feel. It's ruff walking that stuff out have to wait till everything stops swing

Did the light banded box work just cause the other group was doing it fun bit of added work

Deficit felt great really trying to sit back on these I know this is holding back my conventional

Some good end work fluff

That's it thanks for reading
Dmax

Edit: made some changes to reps and weights also edited for spelling and wording stupidity lol
 
Dmax's pursuit for power &amp; performance

Good work man. You'll love the SSB.

Also, you should want a couple of links on the ground when the bar is on your back.
 
Thanks Sean it's pretty sweet and I figured I should have adjusted it more just didn't want to mess with it anymore/laziness lol
 
Diet note
So far it working out just as I planned now that I'm working (sorta) I'm slowing dropping weight which is what I wanted
 
Holy crap is my upper and lower back sore this morning

Started some Pre bed mobility last night I'm hoping this is something I will remember and stick with
 
Duramaxhd said:
Sean do u manipulate the bar when u do ssb's
Click to expand...

I try not to. Every now and then I might give it a tug before ******* without thinking.

Next for you to try with the SSB...
-GM's/Suspended GM's
-Ultra/wide box squat to build up that booty and thigh gap
-Split Squats

That bar is awesome. You can sit way the hell back and wide as fuk with it.
 
Upper
Current weight at 7am was 213 (wow I may have to do something if it keeps dropping this quick)

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

Warm-up
7 mins lateral machine
Pulldowns
Slingshot push-ups
DB RC work
Banded distractions

Bent over rows
Bar×10
65×10
95×10
135×10
155×10
185×5×5

Pendlay rows
205×3×2

Incline press (comp grip)
95×10
135×10
155×5
185×3
210×6×3 (1min rest)
Reactive slingshot
225×3×3

Paused flat DB press
50×10
60×10
70×10
80×3×5

Meadow rows
50×10
75×10
Straps
100×10
125×3×5

Plate loaded HS behind the head shoulder press
2 plates×10
2 plates+2 10's×10
2 plates+2 25's×10
4 plates×3×5

Arnold press
40×5×10

SS
Decline 30#DB flys×10(deep stretch)
Decline 70# 3-in-1's×8
3×through

SS
95#snatch grip high pulls×10
40#green band ez-bar curl×8-10
5 times through

SS
55# facepulls×10
70# rope pushdowns×10
25# bicep curls×10
4×through with drops sets

Cable flys
40#×2×amrap with drop set

K Starr banded Stretching post

Notes
Great day lots of work done today. Rows are building up nicely I think I may start doing Pendlay's lighter instead of heavier doesn't seem to be working the way I hoped

Continue to make progress on on inclines but the slingshot work sucked today didn't stay tight I think

Shoulder work was good

Notice on high pulls had some tightness in my left shoulder could really see it in the mirror tried to roll it out between sets

Rest was fluff

That's it thanks for reading
Dmax
 
That looked like a fun one.

Whaddya mean the Pendlays aren't working out for you? Just don't feel right?
 
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