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Dmax's pursuit for power & performance

Duramaxhd said:
I thought u were going to go A different way on this. If u keep punishing them your going to end up broken lol. Thanks man I'll smartly keep at it
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Eh. I can fix anything but a broken heart, and I'm working on that. You really have to reprimand the parts of your body that don't do as you command.
 
Working on stretching my stance out today the band goes all the way behind my back. I goes without saying that this doesn't feel the best
 

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I'm not following. How do you have the band on your back?
 
One end is on right foot the other end is on the left foot bring the band around the back to pull the legs apart gently
 
ME Squat & Deadlift
Current weight at 5am was 216

Caloric intake 3400

Preworkout-EPIC/Nectar/Gatorade
Intra-Nectar/Gatorade/modern bcaa's/40 grams honey/5 grams creatine

Warm-up
Shoulderok
Goblet squats
BW BSS's
Kettlebell swings
Hip airplanes
Banded shoulder routine

Sqaut (Mastodon+monolift)
Bar×2×10 (High & low)
150×10
240×8
350×3
Belt+briefs
400×3
480×3
Wraps (UG 2.5 destroyers)
530×3
High box
600×3×3 (77% of desired max)

Deadlift (sumo)
Hook grip
135×5
225×5
315×5
405×3
Belt+Over/under
465×4×3
465×6

SS
GHR 10,12,15
Reverse hypers 175×3×12

Notes
Another great day sqaut form was a bit sketchy at times today everything felt so good I kept rushing it really need to knock that crap off
600 felt good first set I got on my toes a bit on unrack then there was some miss communication on reps so 1 rep the rest rack reset the 2 reps 2nd set was the best perfect setup 3rd my upper back wasn't set so the bar moved a lot bad news

BTW was supposed to be 72.5% & 75% to a high box but got so tweaks from the boss he know his **** and I trust him and it was a good call today

Deadlift
More volume hook grip still hurt but less then last week so that's a plus I noticed u really have to drive the Web of your hand into the bar hard then wrap the thumb

Started a bit narrower today but then
Moved foot position out a touch seemed to get more pop going to mess with it some more next week

Legs are pumped feel tight as hell atm

That's it thanks for reading
Dmax
 
Hella weight and volume man.
 
So now that I'm heading back to work Monday I need some thoughts on my diet I was thinking on tue and Wednesday when I train keep my breakfast straight protein and fat like on my off days the work some low glycemic carbs in for lunch maybe take something quick for my Preworkout snack the pack my normal Intra then my normal post workout then a decent dinner. Sound like a good plan?
 
Why can't you keep the same diet you've had?
 
Your plan is fine. I think it's more important what you average over the day than when. The carbs pre-WO will help with energy/fuel, and protein intake should be spread out somewhat.

Unless you go the body building route timing of your macros, outside of what you need for energy, isn't that important.
 
The overall is most important I just like to try to stick to try RP way of things with a lot pre Intra and post is all
 
ME Bench Press
Current weight at 5am was 214.3

Caloric intake 3400

Preworkout-EPIC/Nectar/Gatorade
Intra-Nectar/Gatorade/modern bcaa's/creatine 5 grams
Forgot my honey Damn it

Warm-up
Shoulderok
Super D Shoulder Routine
More banded activation drills
Curls,rear flys and raises

Set×reps

Bench press
Bar×2×10
95×10
135×10
185×5
225×2×4
265×2
Reactive slingshot
275×3
315×1
Shirt (2 board doubles)
335×2×2
375×2×2
405×2×2
Drop shirt + reactive slingshot
255×3×5 all comp paused

Wide grip Landmine rows
2p×10
3p×10
4p×3×5

SS
Arnold press
40×3×15
Rear delt flys
35×3×10
Bicep curls
35×3×10
Assisted wide grip pull-ups
3×5

Random kettlebell front raises

Notes
Great day bench is feeling good probably the best session ive had in a while, 315 moved the best it has in forever even thou I wasn't ready for it and my arch collapsed a bit

More rep work in the shirt feeling good about my set and only moving up in weight when I hit all my reps right

Ditch the shirt to work the muscles that missed out more

Then my usual stuff

That's it thanks for reading
Dmax
 
Strong benching D. No pain then?
 
Safety training was boring as hell today on the plus side my weld certs are still good for them and I don't have to test and I think I drank about 10 bottles of water over the course of 10 hrs
 
Lower
Current weight at 4:30am was 217.2

Caloric intake 3400

Preworkout-EPIC/Nectar/Gatorade
Intra-Nectar/Gatorade/modern bcaa's/40 grams honey/5 grams creatine

Warm-up
BSS's
Kettlebell swings
Goblet squats

All beltless work

SSB sqaut
Bar×10
112×5
152×5
Bar×100# chains
+100# in chains from now on
132×3
172×3
222×3
262×3
282×6×3 (2-3 sec pauses)

1½ deficit conv deadlift
Hook grip
135×5
225×5
315×5
Over under
395×5×3
395×8

Lunges
185×4×5 Per leg

SS
GHR
3×15-20
Reverse hypers
175×2×10
185×10

Weighted planks
100#×1min
145#×45secs
200#×32secs heavy

Notes
Great day especially since I was welding in the sun all day, Ssb will make a man out of u that's for sure, got some solid paused work in

Deficits felt good I actually can sit back into this pretty well surprisingly could have done more on the a rap set but did want to destroy myself took much

Good set of lunges and a solid super set

Time to take planks to the next lvl lol

That's it thanks for reading
Dmax
 
How are you doing the planks?
 
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