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Dmax's pursuit for power & performance

Helluva squat by that dude. Totaled 1852 over a year ago with a 303 bench. Figure that one out.
 
ME Squat & Deadlift
Current weight at 5am was 216

Caloric intake 3300

Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/modern bcaa's/20 grams sugar

Warmup
Stretching
BSS's
Kettlebell swings
Goblet squats

Squat (monolift/Mastodon/blue+green band approx 270#)
Bar×10 (High Bar Texas bar)
Bar×10 (low bar Mastodon)
Bar+bands×5
150×3 (bands start)
240×3
Belt
290×3
Breifs
350×3
Wraps ( 2.5 Titans selfwrapped)
400×3
440×2
490×1
Breifs + suit straps down
550×1
Straps up (2.5 rhinos partner wrap)
600×1 (ouch 870# at the top)

U should see my face looks like I got shot with a shot gun

Deadlift
(sumo 1" deficit)
315×5
405×3
455×3
505×2
415×10 (thought this was 425 :-( )

SS
GHR green band resisted
10,10,15
Reverse hyper
170×10,10,14

Notes
Great day
Took a bit to get dialed back in made a couple changes 1) wrap my thumb around the bar and wrap writs 2) toes pointed in a touch more but more torque within the shoe if that makes sense crew said I put them in there but I'll judge when it's posted

Deadlift
Wanted 3 on 505 but had some intestinal distress so had to bail on 3rd if u get what I mean
Down set cause I was tired

Didn't want to do anything else but if I want big numbers got ot work hard so did my usual stuff

Man I feel destroyed my hips and glutes ache bad atm and back is tight again but not bad

That's it thanks for read
Dmax
Hope I made u guy proud today lol
 
I hate when I miscalculate the weight on the down side.

Almost had to bail on squats myself today because of intestinal rumblings.

Strong work man.
 
That's awesome buddy. I can't wait to get my briefs on and do heavy band tension myself. I think you're already dangerously close to 8 straps up. I dunno if Lou or Rodja have more experience with how heavy bands transfer to comp numbers. From what I've seen, top end weight of blues and greens with briefs and no wraps is pretty close to comp numbers, but everyone is a little different.
 
herderdude said:
That's awesome buddy. I can't wait to get my briefs on and do heavy band tension myself. I think you're already dangerously close to 8 straps up. I dunno if Lou or Rodja have more experience with how heavy bands transfer to comp numbers. From what I've seen, top end weight of blues and greens with briefs and no wraps is pretty close to comp numbers, but everyone is a little different.
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I've literally done zero heavy band tension in gear. Schwab is heavily against it and I always let him do my programming for equipped. He is actually really good at it.
 
SweetLou321 said:
I've literally done zero heavy band tension in gear. Schwab is heavily against it and I always let him do my programming for equipped. He is actually really good at it.
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Why's he against it?
 
herderdude said:
That's awesome buddy. I can't wait to get my briefs on and do heavy band tension myself. I think you're already dangerously close to 8 straps up. I dunno if Lou or Rodja have more experience with how heavy bands transfer to comp numbers. From what I've seen, top end weight of blues and greens with briefs and no wraps is pretty close to comp numbers, but everyone is a little different.
Click to expand...

You know herder if my bench didn't blow so bad we could have a nice competition going between us
 
SweetLou321 said:
Says he never got much carryover plus the risk for injury and overuse injuries is high using it.
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I see. His plans work, so I don't question his reasoning. I do enjoy having a ton of band tension, though. Something about telling people who have no clue about bands that I had 7-800 pounds on my back, I think.
Duramaxhd said:
I'm working on it
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You'll get there. Hypertrophy in every inch of your upper body dude. Also, if you really take to benching in a shirt, I won't be very far ahead of you. I went braindead on my last 5 week's in that F6, couldn't get it to do anything I wanted. Donnie said it was like that with him and Andy Bolton. Very similar raw bench, vastly different equipped bench. Lastly, clear your PMs.
 
herderdude said:
I see. His plans work, so I don't question his reasoning. I do enjoy having a ton of band tension, though. Something about telling people who have no clue about bands that I had 7-800 pounds on my back, I think.

You'll get there. Hypertrophy in every inch of your upper body dude. Also, if you really take to benching in a shirt, I won't be very far ahead of you. I went braindead on my last 5 week's in that F6, couldn't get it to do anything I wanted. Donnie said it was like that with him and Andy Bolton. Very similar raw bench, vastly different equipped bench. Lastly, clear your PMs.
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I'm not saying he is right. Just not how he decides to skin the cat. His methods work for gear that's for sure. I always enjoyed speed work with bands tho so I'm sure some me work would have been fun.
 
ME bench press
Current weight at 5am was 216

Caloric intake 3300

Preworkout-High Volume/nectar /gatorade
Intra-nectar/gatorade/creatine 5grams/20grams sugar

Warmup
Super D. Banded routine
Band RC work

Bench press
Bar×10
95×10
135×10
185×5
225×3
Reactive slingshot
275×1
Shirt
315×3 (2 board)
365×3 (1 board)
405×1 (1 board)
415×1 (1 board)
430×1 (1 board)

CGBP (1 board)
185×3×amrap (15,12,10)

Kroc rows (strict form and stretch)
95×10
100×8
105×5
110×3

Ss
Tricep dips/hammer curls
Dips 8,10,12
Hammers 35×amrap 40×2×amrap

Hatfield back extentions
35#×3×12

1 ab roller roll out from standing position down and back up to standing to prove I could do it lol hard as hell

Notes
Raw press felt great sorta wish I stuck with that 275 flew I know it was with a slingshot but it just felt so effortless

Shirt
Had a few close calls today 405 Damn near dumped it back on my face but I recovered it myself and managed to press it easily.

415 wasn't any better had to rerack twice same thing as before finally Jayson came and helped hand off and ****ing nailed it.

I'll tell u what almost smashing your face with 400+ is a real eye opener lol

430 I went from index on ring to middle on the ring and was able to get my shoulders/arms in better position finally got it but barely same thing as last time right arm lock out going to take some time but I'll get it

Pain was at a 9 at times today but worked thought it feels fine now

Really trying to work the upper body we'll see what happens

That's it no vids wasn't worthy today lol thanks for reading
Dmax
 
It sucks the pain is still there. I moved my grip in to 1-2" inside ring a while back, but in considering moving it back out now that I'm doing shoulder work.

I hope i see that kind of weight on bench one day.
 
Duramaxhd said:
Arms are at 100% again I don't get it lol
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Whaddya mean? You just said this morning they hurt on level 9. Mine don't usually hurt after the pressing is done, either.
 
RegisterJr said:
Whaddya mean? You just said this morning they hurt on level 9. Mine don't usually hurt after the pressing is done, either.
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It was just post press it hurt tremendously then subsides shortly after 1/2hr or so just frustrating is all guess I'll just deal with it and suck it up and figured out how to to banded routine at home

Edit:doesn't help the shirt pushes right on the spot either
 
Duramaxhd said:
It was just post press it hurt tremendously then subsides shortly after 1/2hr or so just frustrating is all guess I'll just deal with it and suck it up and figured out how to to banded routine at home

Edit:doesn't help the shirt pushes right on the spot either
Click to expand...

The Super D stuff hasn't helped any?
 
Duramaxhd said:
A little I need to be more consistent I think
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I do that now every other day and the other banded work in between. May have been what fixed mine. I'm looking forward to doing the ShouldeRok pre-bench tomorrow with the Super D work. Duffin says the mace gets him ready to go and fixes all shoulder issues.
 
Duramaxhd said:
I was thinking of welding one up tomorrow actually
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All he did was cut the end off of a used (oly sized) loadable DB and weld it onto a 1" galvanized pipe. Then you just need a Bb clip.

If you do, post photos. Im curious how yours would turn out. I wish I had a welder.
 
Home made shoulderok going to be doing these everyday
Thanks Thomas for the idea
 

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Duramaxhd said:
herderdude any thoughts on how many or how much of these I should be doing per session
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SweetLou321 said:
I was doing 20 per side before each session to start. Ed seems overkill out the gate. I went with 20 per side on only upper body days then 2 weeks later all 4 days.
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I like how Lou put it. I don't do a ton of swings per session, maybe 25 each side. But I'm to the point now where I'm dominating the mace that used to dominate me. The dark gym I go to sometimes also has a full set of Indian clubs. I do some circumduction with those in both directions, one handed swings, and two handed swings with a 45lber. Works different scap muscles that way. I didn't gain a ton of ROM, but the increase in stability is impressive.
 
Duramaxhd said:
Damn Thomas i don't know how u did so many swing I just did maybe 40 and I'm beat
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A set of 20 each side wears me out good with one 2.5# on there, but it's a few minutes before I do another set. I usually superset it with banded work or my pressing warmup.

With the 2.5 it's 9.5#. At 12# (another micro plate) I can barely hit 20. Not sure what weight you're swinging...

Also, I've done it 3 days straight now. Every day gets easier and more natural feeling.
 
Thanks i can tell it will get better with practice. I'm not sure what it weights empty close to 10#. U probably get a bunch of looks at the gym thou
 
Duramaxhd said:
Thanks i can tell it will get better with practice. I'm not sure what it weights empty close to 10#. U probably get a bunch of looks at the gym thou
Click to expand...

I get funny looks on almost everything I do in the gym.
 
Duramaxhd said:
I may have to put some grip tape on it

Shoulders were sore as hell last night after doing them
Click to expand...

I went to a sports store and bought baseball bat grip for $10. I was worried sweat would make the bar fly. lol
 
Lower
Current weight at 6:30am was 215.2

Caloric intake 3300

Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/modern bcaa's/21 grams honey/creatine 5grams

Warm-up
7 mins Arc-trainer
Shoulderok×10 per side
Goblet squats
BW BSS's

Everything beltless

Front squat (setsxreps)
Bar×2×10 (1 set high bar)
95×2×10 (1 set high bar)
135×10
185×5
225×5
275×10×3 (1 min rest)

Paused zercher sqaut (3-5 sec)
225×3×3

1"deficit double paused deadlift
135×3
225×3
315×6×3
-deficit
315×1 (speed and setup check)

1 Set of shoulderok

Calf press (p=plates)
4p×10
6p×10
8p×10
10p×10
12p×10

Prone plate loaded hamstring curls
1p×10
2p×8
2p+25×3
2p×2×8
2p+10×2×5
2P+15×2×3

Barbell lunges
145×5
195×5
235×3×3

Coan holds
×30 sec
70#
105#
125#

Abs
135# raised feet weighted planks×4×alap
Stir the pots×4×amrap
90# machine crunch holds×3×alap

Shoulderok again

Notes
Front squat
Felt good today front squat started a bit funky in the decent not sure why think it was bracing reps were slow at first but got faster

Zerchers really hit the legs and back for me just need to figure out how to make it hurt my arms less

Deadlift
Going to build that's up in this fashion for a bit. I think my conventional is going to take off cause I'm really starting to get tight to the bar and put the weight in my heels even with the deficits

Lunges were heavy and difficult I like it lol

More ab work need to start pushing this again

That's it thanks for reading
Dmax
 
Hold went a lot better this week then last they are brutal thou hard for me to open my hand after

I've tried fat grips, towels and today my slingshot and orange bands wrapped around I'll fund something or just grow bigger biceps
 
Nice. I used the same kind. How many rolls did that take?
 
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