Dmax's pursuit for power & performance

Upper
Current weight at 7am was 212

Caloric intake 3300

Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/modern bcaa's/honey 35 grams/creatine 5 grams

Warmup
Super D Shoulder Routine
Other banded work
Pull-a-parts
Shoulderok
Pulldowns

Mico mini shoulder pin press
Bar×10 (+bands)
95×10
135×5
185×6×3
145×3×6

Feet Up CGBP to 1 board (index on smooth)
Bar×10
95×5
135×3
210×3×amrap(6,7,7)

T-bar rows (plate weight)
45×12
90×12
115×3×12
90×12
45×16

BTN HS shoulder press(plate weight)
50×12
90×12
140×3×12

HS Iso-low row (# per side)
70×12
90×12
135×12
160×3×12

HS iso-BTH Pulldowns (# per side)
70×12
80×12
70×3×12

HS iso-lat Pulldowns(side seated) (#per side) 70×12
80×4×12

Hex press
50×20
65×8,10,10

SS
Cross body sides raise/arm bent side raise at amrap
15×10
20×3×10

Incline Rear delt press ( hold at top)
15×10
20×3×10

Cable flys (low high and mid)
Low & high (reps & # are both)
30,40,50×10 each
50,40,30 (same)
Mid
50×2×10
40×10
30×amrap

Barbell curls
Bar×10
65×10
75×2×6-8
65×10
Bar×10

Db curls/hammer burnout(each set)
40×amrap
30×amrap
20×amarp
15×amrap

Ez-bar curls
50 down to 20×amrap

Notes
Great day
Pin press I did slightly more band tension seems good right there, so I'll set it up this way from now on

CGBP is moving along I'm pleased with it. Sun work I did feet down full setup. Today was feet up made I'd a touch more difficult last set my feet kept sliding off so I had more in me

BTH Pulldowns seem to be where my problem is. Pulling down I could feel it getting tight and clicking so I kept them on the light side bit I will be continuing to do the and try to strengthen that area slowly

More mass building stuff hope this works the way I plan

That's it thanks for reading
Dmax
 
I'd just drop them till the clicking went away.
 
RegisterJr said:
I'd just drop them till the clicking went away.
Click to expand...

I think as long as I keep them light and work into it I should be OK. Shoulder bicep and foearms felt great right now no pain or discomfort and for the first time in a while after a workout I can lift my arm up and down in front of me with no clicking
 
Thanks that's why I like the commercial gym has lots of HS stuff well stuff in general. Its Going to help me make up for lost ground on upper body
 
Duramaxhd said:
Thanks that's why I like the commercial gym has lots of HS stuff well stuff in general. Its Going to help me make up for lost ground on upper body
Click to expand...

My thoughts, too. At some point if I keep going the way I am ill need a powerlifting gym. I'd still keep this membership because there are a lot of other benefits.
 
RegisterJr said:
My thoughts, too. At some point if I keep going the way I am ill need a powerlifting gym. I'd still keep this membership because there are a lot of other benefits.
Click to expand...

If you can afford it, 2 memberships is the way to go. 2-3 days/wk at the close cheap clean commercial (which often have daycares also if you're a parent) and 2-3 days at the hardcore gym, preferably with training partners or a crew. This can also be fixed with a great garage setup either you or a group uses.

Dmax that upper session went on for dayz....nice work man
 
Hyde said:
If you can afford it, 2 memberships is the way to go. 2-3 days/wk at the close cheap clean commercial (which often have daycares also if you're a parent) and 2-3 days at the hardcore gym, preferably with training partners or a crew. This can also be fixed with a great garage setup either you or a group uses.

Dmax that upper session went on for dayz....nice work man
Click to expand...

Thanks and I totally agree just wish my powerlifting gym had just a few more things
 
Duramaxhd said:
I think as long as I keep them light and work into it I should be OK. Shoulder bicep and foearms felt great right now no pain or discomfort and for the first time in a while after a workout I can lift my arm up and down in front of me with no clicking
Click to expand...

I rarely do BTN as I'm a tight mofo, bit I make sure to retract and depress my scaps when I do and I have none of these issues.
 
herderdude said:
I rarely do BTN as I'm a tight mofo, bit I make sure to retract and depress my scaps when I do and I have none of these issues.
Click to expand...

This is the reason I want to keep them I could really feel the blades moving sorta felt like it was breaking up some of that bs I got going on back there
herderdude

Side note the part of my bicep closes to my elbow is tight as hell on both sides u think tempering it will be good
 
So the family and I are at my favorite bbq place for lunch and I'm sitting waiting to go home so I can make a salad?

Got to say committed already had my slip up for this week last night at a get together
 

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Just do it.
 
Duramaxhd said:
So the family and I are at my favorite bbq place for lunch and I'm sitting waiting to go home so I can make a salad?de10

Got to say committed already had my slip up for this week last night at a get together
Click to expand...

I could never live like this again personally. Thank god for iifym and flexible dieting. Kudos to you for toughing it out.
 
SweetLou321 said:
I could never live like this again personally. Thank god for iifym and flexible dieting. Kudos to you for toughing it out.
Click to expand...

I'm flexible but I choose to track and weight stuff whenever I can. I didn't last night had a couple smores 2 cookies and 4 marshmallows and Mexican for dinner
 
Duramaxhd said:
This is the reason I want to keep them I could really feel the blades moving sorta felt like it was breaking up some of that bs I got going on back there
herderdude

Side note the part of my bicep closes to my elbow is tight as hell on both sides u think tempering it will be good
Click to expand...

Voodoo floss elbow tight as hell and temper the whole bicep from the origin in the front delt all the way to the elbow. Sleeper stretch when it's on the front delt. Floss around trying to lock the elbow out completely when you're tempering at the elbow. This is literally the only thing that has worked for me when I have bicep tendinitis at the insertion. Unbelievably painful and effective.
 
Deload Squat & Deadlift
Current weight at 3am was 213

Caloric 3300

Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/modern bcaa's/35 grams honey/creatine 5 grams

Warmup
Super D Shoulder Routine
Kettlebell swings
Goblet squats
Airplanes

Squat (TSB + Walkout)
Bar×2×10 ( 1 high 1 low)
145×2×10
235×5
285×5
325×5
375×5
Belt
440×3
480×1,1,1,1 (wrapless pr)

Deadlift (sumo) (beltless
135×5
225×5
315×5
405×3
445×1,1,1,1
315×1,1,1,1,1,1,

SS
unilateral leg press
4p×10
6p×3×10
GHR×3×10 (slow)
Reverse hypers 100#×3×10

Notes
Great day
440×3 is a volume pr without wraps and 480 is a wrapless pr single thou could have been a double on a couple sets. 2 of the 4 set I got complacent on and got really loose which made it way more difficult then it had to be

Deadlift
I really wanted to concentrate on sitting back and popping the bar up again had a few crap reps on 445 so I dropped down got some coaching and worked on pulling it in and back, seemed to be better

Trying to get the inner thigh to grow so more unilateral leg press anything other thoughts on how to accomplish this I'd love to hear it

That's it thanks for reading
Dmax
 
Squat PRs on deload day! Nice work man.

Idk about the inner thighs specifically but heavy lunges and BSS seemed to have put a little meat on my legs.
 
That looks like a awesome sesh! For a deload as well.
I like lunges as an all around leg exercises and for the thighs. Before I would've say thigh abductor machine :)
Do you find the intra workouts help actually? I am thinking of trying some to help with longer sessions.
 
choccyswag said:
That looks like a awesome sesh! For a deload as well.
I like lunges as an all around leg exercises and for the thighs. Before I would've say thigh abductor machine :)
Do you find the intra workouts help actually? I am thinking of trying some to help with longer sessions.
Click to expand...

Intra has been an excellent addition to my workouts I do feel I get enhanced recovery and I hardly ever get that hungry/drained feeling. Definitely try it out but give it time and find what percentage and mix works for u
 
Deload Bench Press
Current weight at 5am was 214.2

Caloric intake 3300
Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/modern bcaa's/35 grams honey/creatine 5 grams

Warmup
Shoulderok
Super D Shoulder Routine
Various other banded work

Bench press
Bar×2×10
95×10
135×8
185×5
Reactive slingshot
225×3
275×2,1,1,1,5 (all reps paused)

CGBP (1 board)
205×3×amrap (10,12,10)

Wide grip landmine rows
1p×12
2p×12
3p×10
3p+25×6,7,8

SS
arnold press
35×10
40×10
45×10
DB curls
Same as above
Orange band mid fly
3×10

SS
Kettlebell side raises
17×3×10
Kettlebell rear delt flys
Same as above

60# decline weighted situps
4×10

Coan oblique/grip holds
135×alap
155×alap
165×alap

Note
Great day
Bench deload went great was supposed to do singles but first set felt so easy so I did 2 t then I was just going to do my singles. Boss handed off for the last set and it hard to tell him no so did 5 soild rep probably the best reps I've done in a long time. A little bit of pain today getting a lot better

CGBP felt good as usual first set was a bit funk but I dialed it in

Some good rowing today can't complain

Then more mass and core work based on how I felt today on bench I'd say this is already paying off

That's it back to gear next week thanks for reading
Dmax
 
Note to anyone trying to rehab their shoulder do not try to be a playground hero and spin 4-6 kid on the tire swing at max velocity it will not go well for u lol
 
Strong deload sessions D.
 
Lower
Current weight at 6am was 215.2

Caloric intake 3300

Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/modern bcaa's/60 grams honey/creatine 5 grams

Warmup
Shoulderok
7 mins Arc-trainer
Light leg curls/extention 2×10
BSS's
Goblet squats

All beltless work today

Paused sqaut
Bar×2×10 (1 high 1 lowbar)
95×2×10 (same)
135×2×5 (same)
225×5
275×5
315×5
350×6×3 (3-5 sec pauses)

Seated sumo deadlift
135×5 (conventional)
135×5 (sumo)
225×3
315×3×2
275×4×3

Green band resisted hack squat machine (narrow feet) (P=Plates)
Band×10
2 25's×10
2p×10
4p×10
4p+2 25's×5×10

1" Deficit stiff leg deadlift
275×2×5
295×2×5

Unilateral leg press
4p×10
6p×10
8p×4×10

Seated calf raises
2p×10
3p×10
4p×5
4p+25×3×5

SS
Unilateral leg extentions/curls
Curls 70#×5×10
Extentions 60#×5×10


AB
Palof press 70#×3×5 (5sec holds)
Weighted planks
45#×alap
90#×alap
135#×alap

Notes
Sqaut went fantastic was going to do 360 but my inner thigh was tight so I backed it off a touch wish I hadn't cause the weight only got easier the more I did

Seated deadlift was hard really ruff on the shins 315 was iffy if I was even doing it quite right 275 I wided my stance up a lot moved much better

More mass work

That's it thanks for reading
Dmax
 
Seated deadlifts sound tough.
 
That is pretty cool. Bet it's pricier than my dollar store IGLOO cooler that'll hold two gallon jugs and a few shakers. lol
 
Upper domination day
Current weight at 6am was 212.3

Caloric intake 3300

Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/modern bcaa's/40 grams honey/creatine 5 grams

Warmup
Shoulderok
7 mins cycling
Pulldowns

Chest supported wide grip rows
1p×10
2p×10
2p+25×3×10

Wide grip lat Pulldowns
110×10
130×10
150×3×6

Micro mini shoulder pin press
Bar+bands×10
95×10
135×5
155×2×3
190×6×2

CGBP (feet up to a 1 board)
145×10
205×4×amrap (6,6,8,6

HS behind the head should press
2 25's×10
2p×10
2p+2 10's×10
2p+2 25's×10
2p+2 35's×3×10

Plate loaded iso-chest press
1p×10 (per side)
2p×3×10

HS iso-low row
2p×10 (per side)
3p×10
3p+35×3×10

HS behind the head Pulldowns
25×10 (per side)
35×10
45×10
45+10×10
45+25×10
45+35×3×10

SS
Incline hex press
45×10
50×3×10
Front raises
20×10
25×3×10
Head supported rear delt flys
(same as raises)

Barbell bicep curls
Bar×10
65×10
85×5
90×3×5
65×10

DB curls/hammer curls
45,35,30,20×2 all at amrap working down

Goal post style machine flys
70×10
90×10
100×3×10

Cable Pull-a-parts
20×10
30×20
20×3×10

Notes
Great day had to wait for the rack so I could do pin presses so did a few other things first. Should have just went with something else because 190 was a struggle had to almost treat the doubles as singles but still did good I think

Shoulder is feeling pretty good clicking has been somewhat reduce I think

Nothing else really to note just a bunch of work done today whole upper body is pumped

That's it thanks for reading
Dmax

Ps. If u see something u think I should change plz chime in
 
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