Dmax's pursuit for power & performance

Fixed! Thanks!
 
ME Bench
Current weight at 5:15am was 217

Caloric intake 3300

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

Warm-up
Banded Stretching
Pulldowns
Pull-a-parts
RC work
Slingshot push ups
Inverted rows

Bench +80lbs in chains
Bar×2×10
Bar+chains×10
95×5
135×5
225 ×3
245×2
Reactive slingshot
275×2 +1miss
275×1 (missed the Grove)
185×8

SS
Kroc rows/BUKP/wide grip pull-ups
Rows 100#×12,12,20
Press×3×12
Pullups×8,6,5

DB curls + hammers
4× a bunch up to 40#

Orange band tricep pushdowns with pull a part at the bottom
3×10-15

Wide grip landmine rows
1plate×10
2plates×10
3plates×10
4plates×7 (bit of cheat)

Decline green band resisted situps
5×10

Notes
Initially was disappointed in this day till I just wrote it and I realized it was pretty Damn good really first time using chains for bench 275×2 +80lbs in chains pretty good in blue sling

Right arm and shoulder were killing me after the tops sets I could really tell my form was off so I drop the weight and did the down set after that it started to feel better. It's down to a dull ache now

Still breaking down problems in my setup now I'm on foot position trying to get tight so I can drive in harder and get my leg drive more consistent going to work on that Wednesday or Thursday with just the bar for a bit

Keep trying to go up in the kettlebell bell press but the handle is getting so big it's getting hard to grip

That's it thanks for reading
Dmax
 
Duramaxhd said:
Initially was disappointed in this day till I just wrote it and I realized it was pretty Damn good really first time using chains for bench 275×2 +80lbs in chains pretty good in blue sling
Click to expand...

I'd say so. That's a lot of pressing.
 
Scientific principles of strength trainings In the name of it
It's an ebook Sean so I should be able to send it to u guys
 
Time to dose 800mg caffeine...
 
Lower
Current weight at 4 am was 217

Caloric intake 3300

Preworkout-High volume/nectar/gatorade
Intra-nectar/gatorade/creatine 5grams

Warm-up
Nada

Front sqaut (setsxreps)
Bar×10
95×10
135×10
185×5
225×5
275×2
Belt
325×3×2

Low bar beltless
275×3×5

1"deficit deadlift (beltless)
135×5
225×5
315×5
385×3×3

Unilateral leg press
4 plates×3×15
4 plates×amrap

Unilateral prone leg curls
90×60 (switching between legs the whole time)

Notes
Only had 45mins in the gym today had to move almost no breaks at all

12hr days kicked my ass everything felt heavy could have been climbing up and down stairs all day or lack of a good warm up

Job note
12 hr days Mon Tuesday Wednesday then got asked to stay now I got to work 10's thur, Fri and 8 on Sat lol. When I work I work

That's it thanks for reading
Dmax
 
Upper 6/4
Current weight at 4 am was 214

Caloric intake was 3300

Preworkout-High volume/nectar/gatorade
Intra-nectar/gatorade/creatine 5grams

Warm-up
7 mins cycling
Pulldowns
RC work
Slingshot push ups

All the racks were being used OHP so I did

Smith machine shoulder presses
Bar×10
95×10
135×5
185×3×5
205×2×5

SS
Ultra wide bench press/close grip bench (+number is close grip)
Bar×A bunch (messing with feet)
95×5 +5
135×5 +5
155×5 +5
185×3 +5
215×3 (aggregated shoulder) 185×5
185×4×3 +5,5,5,5

T-bar row
1 plate×10
2 plates×10
3 plates×5×5

HS iso-wide chest
1plate×10
2 plates×10
3 plates×2×5
2 plates+25×2×5

HS iso-low row
1plate×10
2 plates×10
3 plates×10
3 plates+25×4×5

HS iso-behind the head Pulldowns
1 plate+orange bands×5×5

HS Iso-lat Pulldowns (side seated)
1plate+25×3×10
2 plates×2×10

Machine flys
30×3×10
50×10
60×10

Shoulders internal/external rotatio
3 sets each way

Note
Used today as overload for shoulders I guess
Then hit ultra widespread got some pain so I backed it down. Something in my shoulder need strengthen or addressed I clearly can press the weight just maybe stick with lighter weights and build up slowly to gain strength there

Going back to some of the isolation stuff I was doing back when my bench was moving good

That's it thanks for reading
Dmax
 
congrats on squatting the same as me on the same day. Natty also. Your ceiling is high I'm jealous. I have no doubt you will do some big things in or out of gear and on or off gear. Just stay healthy and you and Sean could be battling it out one day.
 
Thanks lou squat and deadlift have been moving great for me lately feeling comfortable
Sean will be at 800# before I hit 7 lol

I hope I got everyone taken care of
 
Somebody in here is getting strong as hell...
 
ME Sqaut & Deadlift
Current weight at 5:15am was 216

Caloric intake 3300

Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/creatine 5grams

Warm-up
Shoulder mobility
Airplanes
Kettlebell swings
Banded good mornings
BSS

Banded Squat (monolift+Mastodon)
Bar×10
150×10
Bar+Blue bands 210 in tension×10
150×3
(Belt)
240×3
350×2
(2.5 grippers)
400×2
(3m overkills)
440×1
460×1
480×1
510×1 (Holy **** that's heavy 720 at the top depth was just there)

Deadlift
135×5
225×5
315×3
4" blocks
405×3
500×3
585×1 (boom fast too)
605×0 (spent and bad position)

SS
GHR×20,15,12
170#Reverse hypers×3×10

Notes
Great day
Prefect end to my raw cycle. Sqaut felt great the last set I thought the bar was going to rip my shoulders blades off

Deadlift
I thought I was week at the top apparently not. this was just test to see what I could do. Had I jumped to 605 I would have got it cause I smoked the 585. 605 I just didn't drive my hips forward and sit back so basically way off

Next week gear going to try to keep up with one of my partners we'll see

That's it thanks for reading
Dmax

Ps: anyone got into the book yet?
 
Didn't start on the book yet. Hopefully tonight. I know when I fail at the top of a deadlift it's usually because I lost position in the bottom. Maybe that's what's getting you. Really impressive squat, with the bands that has to be just shy of 6 at the bottom.
 
herderdude said:
Didn't start on the book yet. Hopefully tonight.
Click to expand...

It's good stuff. I read about 200 pages yesterday. Really easy read.

So far it's been a rehash of his raw powerlifting priorities playlist on YouTube. But he provides further insight into the "why" along with solid examples.
 
herderdude said:
Didn't start on the book yet. Hopefully tonight. I know when I fail at the top of a deadlift it's usually because I lost position in the bottom. Maybe that's what's getting you. Really impressive squat, with the bands that has to be just shy of 6 at the bottom.
Click to expand...

This is my case as well. Patience off the floor with a better back position makes the ******* easier in my experience.
 
bolt10 said:
This is my case as well. Patience off the floor with a better back position makes the ******* easier in my experience.
Click to expand...

Yes! Exactly the word I use to help people stay upright throughout the lift. You can gain speed by giving up position, but you really paint yourself into a corner.
 
What's this book you speak of?
 
Me bench press
Current weight at 5 am was 216

Caloric intake - n/a today son's 5th birthday

Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/creatine 5grams

Warm-up
Super D banded routine

Bench press (setsxreps)
Bar×10
135×10
185×5
225×5
265×2
265×4×3
2board
285×3
Down set reactive slingshot
235×12

Mega set
110# Kroc row×3×15
Wide grip BW pull ups×6,6,5
Tricep dips×3×12
Overhead tricep extensions×3×20 (orange band)
Barbell curls mixed with DB curls×5×5-10
Decline abs×3×20
Then some tricep burnout various stuff

Note
Band routine work great to my first triple then ****ed it up so pain. Came back fixed my ****up then pain when away. Did a lot of the banded stuff between sets as well

Thats about it son is having a taco bar for his birthday so I'm going to smash some tacos tonight and not care

That's about it thanks for reading
Dmax
 
Enjoys those tacos man.
 
Duramaxhd said:
Me bench press
Current weight at 5 am was 216

Caloric intake - n/a today son's 5th birthday

Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/creatine 5grams

Warm-up
Super D banded routine

Bench press (setsxreps)
Bar×10
135×10
185×5
225×5
265×2
265×4×3
2board
285×3
Down set reactive slingshot
235×12

Mega set
110# Kroc row×3×15
Wide grip BW pull ups×6,6,5
Tricep dips×3×12
Overhead tricep extensions×3×20 (orange band)
Barbell curls mixed with DB curls×5×5-10
Decline abs×3×20
Then some tricep burnout various stuff

Note
Band routine work great to my first triple then ****ed it up so pain. Came back fixed my ****up then pain when away. Did a lot of the banded stuff between sets as well

Thats about it son is having a taco bar for his birthday so I'm going to smash some tacos tonight and not care

That's about it thanks for reading
Dmax
Click to expand...

I'm still shocked you're having this much trouble with your bench. We need to train together at some point so I can get your form on point.
 
U and me both
I would like that send me a ticket and I'll be down next week lol

I'm getting it when u have been doing it wrong for so long it take a min to get it right
 
Duramaxhd said:
U and me both
I would like that send me a ticket and I'll be down next week lol

I'm getting it when u have been doing it wrong for so long it take a min to get it right
Click to expand...

You talking about bicep pain again?
 
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