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Dmax's pursuit for power & performance

liftandswim said:
Mhm. Active versus passive pause squat. When I low bar pause squat I pause at depth and keep all the tension. Builds strength and stability in the hole. High bar and fronts I pause low, hamstrings on calves. Utilizing them more like dead squats, building "raw squatting horsepower" as Greg Knuckols would say.

Sorry had to chime in. CWS is my MCM every day of the week.
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Now I understand why I had better carryover from pauses at first and now I don't. I was active then became passive. Either way depth ect is no longer an issue for me. Squatting really wide raw is hard.
 
Upper
Current weight at 7am was 211.2

Caloric intake 3400

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

Warm-up
7 mins cycling
Pulldowns
RC work

Shoulder drag press from pins
Bar×10
95×10
135×5
155×5
185×5
205×5
225×5×3
225×2¾

CGBP (1 board feet up)
135×10
185×5
205×3×amrap (7,7,6)

SS
T-bar rows
1p×10
2p×10
2p+25×10
3p×3×10
Straight bar pushdowns
70×6×10-12

Iso-chest press (alternating reps held at the top)
1p×10
2p×3×10

HS behind the head shoulder press
2p×10
2p+2 25's×10
4p×10
4p+2 10's×6
4p×6

Leeman rows(standing HS iso-rows)
4p×2×10 (iso but done together)
4p+2 25's×2×10

HS iso-behind the head Pulldowns
1p×10
1p+25×10
2p×10
2p+2 10's×3×10

SS
Incline hex press
50×3×10-12
Incline shugs
50×3×10
Front raises
25×3×10
Bent arm side raises
25×3×10

Barbell curls
Bar×10
65×10
75×3×10
65×10
Bar×10

Ss
Curls/one arm overhead tricep extensions
35 down to 20 with 5# jumps for both at amrap

DB tricep extensions
50×3×10

Cable flys
High and low
40×3×10 for both
Straight arm side Pulldowns
40×3×10

Abs
Lying leg raise
5×10
Machine crunchs
140×5×10
Pushups
20,18,18,15,15

Notes
Great day
pin press went better then I thought they would could get that last rep man so close too

CGBP went well I think that's a 1 rep increase on a couple sets

Chest press gave a big pump going to do them in this manner for a bit

Like the Leeman rows

Rest is my usual stuff just trying to get bigger lol

That's it thanks for reading
Dmax

P.S. Wrist wraps kick ass
 
Going in early tomorrow to help a fellow lifter with openers. Can anyone think of something I can do that won't effect me sat or sun work
 
In my opinion I think it is pretty individual what could effect you, but high repetition blood flow/hypertrophy upper since you bench Sunday. Just don't reach failure and if anything might just keep you fresh and mobile. Just one bruhs opinion.
 
SweetLou321 said:
Rolling And mobility work lol
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Probably what I'll do and maybe some bench practice again to get my **** straight one of these day it's going to come together and I'll be able to use these big ass triceps for something other then making my biceps look tiny
 
Went in did a lot of banded hip work shoulder work Bench sqaut and curls with just the bar light leg press and did one hook grip conventional at 335 just to try it then got yelled at lol
 
How did the hook grip feel?
 
The pull felt great didn't even feel it but afterwards hurt for a couple mins. I'm going to start doing them on my Warm-ups starting tomorrow

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Duramaxhd said:
Hmmm apf meet or xpc teammate wants apf
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Never did APF, but I enjoy Danny and Danny's meets. You should hear his commentary on my first meet video. Sounds like a pro wrassler. Going to one of his next weekend at Lexen.
 
So I'm just curious what has been your greatest epiphany while lifting so far?

Mine is why did I neglect my shoulders training
 
I'm glad ive pretty much always followed structured programming. Thanks to this site and reading around the training forum once I got signed up here.

My epiphany is why did it take me so long to get into powerlifting. Ill be lucky if i get 2 meets in before im not a junior class anymore.
 
Duramaxhd said:
So I'm just curious what has been your greatest epiphany while lifting so far?

Mine is why did I neglect my shoulders training
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I've had many.
Not being specific enough
Not doing enough volume on the big lifts (still failing here)
Relying on assistance work to much
Majoring in the minors
Thinking because someone is good they are a good coach or can teach you
Testing to much and not building enough
To much concurrent training when I have time to block it off.
 
Too many to name...
 
Dmax's pursuit for power & performance

Duramaxhd said:
What kind of answer is that

Pick a major one
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Most recently and the biggest contribution to my progress lately would be shoulder mobility work, and why I never took the time to do it previously. It has relieved way more than just shoulder issues.
 
Duramaxhd said:
So I'm just curious what has been your greatest epiphany while lifting so far?

Mine is why did I neglect my shoulders training
Click to expand...

Screwing my feet in and leg curling into the hole on squats. Saved my back and gave me so many pounds. I tried doing no prehab for a couple weeks once. That was also an epiphany.
 
Duramaxhd said:
So I'm just curious what has been your greatest epiphany while lifting so far?

Mine is why did I neglect my shoulders training
Click to expand...

Finding the best way to create tension in the eccentric portion of the lift, or at the start of a pull. As stupid simple as it is and everyone and their moms say "stay tight!" I feel it's one of the hardest parts to do.
 
Duramaxhd said:
So I'm just curious what has been your greatest epiphany while lifting so far?

Mine is why did I neglect my shoulders training
Click to expand...

Why it took me 5 years to start structured programming lol.

Learning to breathe / creating tightness is up there too.
 
Me Squat & Deadlift
Current weight at 5am was 215

Caloric intake 3400+

Preworkout-High Volume/nectar/gatorade
Intra-nectar/gatorade/modern bcaas/60g honey/5 grams creatine

Warm-up
Shoulderok
Super D Shoulder Routine
Kettlebell swings
Goblet squats

Squat (Mastodon/monolift)
Bar×10
150×10
240×5
330×5
Belt
380×3
Breifs
470×3
Wraps (2.5 UG destroyers)
510×1
550×3 (70% of desired 1rm)
565×3 (72.5%)

Deadlift
Hook grip
135×5
225×5
315×5
Belt
405×3
Over/under
455×6×2
315×20

Duffin hook grip hold
225 for 1min 2 secs (****ing hurt)

SS
Band resisted GHR
3×10
Unilateral leg press
4p×3×15-20

Note
Great day
I'm digging this sqaut setup so far only thing that bothers me is the lack of volume or should I say I miss the down sets I was doing on squats

Had a bit of trouble with the bar rolling on my back today not sure what that was about just have to get it a bit tighter I didn't stand on my toes at all today so I'll have to find a way to pin my shoulders back a different way

UG wraps are nice but stiff as hell could only get 6 wraps out of the that's enough to get to the tip of my quads and that's it lol

Deadlift
Don't have a solid plan just do sets and rep below 85% for right now.
The hook grip made the pulls feel smooth I really like it I'm going to do it on all my Warm-ups Tuesdays and Saturdays till I can do all my work in this manner

315×20 was just for fun and extra work they were all very smooth could have done a couple more simply got sick of doing them lol

Duffin hold stucked big time my thumbs are still numb as I type this

Then some extra fluff stuff no reverse hyper as it was being used as a table

That's it thanks for reading
Dmax
 
Gonna look up this Duffin hook hold, an follow your cue on doing hooks on warmup.
 
liftandswim said:
It's just standing there holding it as long as you can with hook grip
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I realized that after watching Duffin hold 605... And row 495. Dam.
 
Side note my groin was killing me going into this session so I'm glad I put the briefs on today the legs pressed right on that spot made it feel so much better. This is why I hate lunges they always get me there not sure why

And thumbs are still sensitive
 
SweetLou321 said:
Best purchase I made this year. Best anything really. Even ahead of my gf lol. That's how much I like them.
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This makes me want a hammy band even more. If you dont mind me asking, what all do you notice out of it??
 
Had mine for over a year now on every single squat day ever since I pulled something. I notice my groin/adductors not feeling like smashed shît.
 
jswain34 said:
This makes me want a hammy band even more. If you dont mind me asking, what all do you notice out of it??
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No hip pain when squatting and pull sumo, any and all tweaks and nagging pain goes away so I can train through it 100%, increased recovery due to the above, and I just seem to perform better.
 
SweetLou321 said:
No hip pain when squatting and pull sumo, any and all tweaks and nagging pain goes away so I can train through it 100%, increased recovery due to the above, and I just seem to perform better.
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Yea. I want that. All of it.
 
Duramaxhd said:
So I'm just curious what has been your greatest epiphany while lifting so far?

Mine is why did I neglect my shoulders training
Click to expand...

Don't force training through something that hurts. It isn't worth it. If it really feels sketchy it probably is.

Also, the frequency thing. It's more the magnitude of the session then the actually exercise selection that determines adequate rest following a lift(lifts).
 
Late to the hammy band convo, but how do y'all measure/fit for one?

And, if I'm currently losing weight am I better off waiting until that's done? I'd hate to have one for a month and then it's too loose...
 
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