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Dmax's pursuit for power & performance

I just load a bunch of plates on my back and plank it up yesterday I had a training partner load 2 hundos on and sorta stabilize it on the way up
 
Upper
Current weight at 4:30am was 214

Caloric intake 3400

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

Warm-up
Lat Pulldowns

Bench Press
Bar×10
95×10
135×10
185×5
225×5,5,5,5,3
Reactive slingshot
255×3×5

Iso-plate loaded chest press
1p×10 (alternating reps)
1p+25×10
2p+25×8
1p+2 25's×10
1p+25×10

Leman rows
1p×10
2p×10
3p×6,5,5,5

Iso-behind the head Pulldowns
25×10
1p+25×10
1p+2 25's×4×10

Military press
95×5×10

SS
Front raises
35×3×10
Rear delt flys
35×3×10

Standing 45° rope lat pulldown
35×10
65×10
70×10
100×10 (hard to stay in position)
75×10

Reverse grip tricep extenions
35×10
45×10
55×10
65×10
75×10

Lying cable bicep curls
(alternating reps held at the top slow reps)
30×10
40×10
50×3×10

Machine flys
55×3×10 with drops set

Cable shoulder press
50×3×10 with drops set

Notes
A bit dehydrated today didn't drinks enough while under the hood weld all day in the sun

3rd and 4th sets were my best good and tight hard to do on them **** benchs

Gave the shoulders a break just some rep work plus they didn't feel very strong after all the Pre work. Hate military presses

Lats were feeling great with them Pulldowns

Rest is normal stuff

Deload this weekend boo may go up with the crew to bench battles then come back and hit some squats in the box gym

2.5 hrs today

That's it thanks for reading
Dmax
 
This is what u can look forward too if u ever feel like becoming a welder lol

Burnt foearms
 

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Glad you're making the dough, man.
 
Going to check out some big benchers at Global bench wars tomorrow then going to come back and hit the box gym for my deload squats and deadlifts
 
Have fun man!
 
Deload Squat & Deadlift
Current weight at 4:30am was 215

Caloric intake 3400

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

Warm-up
7 mins lateral machine
Goblet squats
BW BSS's

Beltless work

Sqaut (Walkout/TSB )
Bar×10
145×10
235×5
325×5
375×3
415×3 beltless volume pr
440×1 beltless single pr

Deadlift (sumo)
Hook
135×5
225×5
315×5
405×3
475×1 think this is a beltless pr too

Hack sqaut machine (setsxreps)
Green band resisted
Close stance
2p×10
4p×10
4p+2 25's×5
6p×5×4

Stiff leg deadlift (2 count up and down)
225×10
Straps
315×2×3
335×3×3

Seated calf raises
2p×10
3p×10
4p×5×5

SS
Unilateral leg press/regular leg press switch back and forth immediately
Single leg 4p×4×10
Both 6p×3×10
6p×40

Abs
Lying Leg raise
3×10
Ab roller
3×10
20#ab switch
3×burnout

Notes
Great deload
Was going to hit more reps on sqaut but decided to that's not the point focused on heavy assistance work instead

Thats it thanks for reading
Dmax
 
Solid work today buddy. Hack squat machine is one of the few machines I'm jelly my gym doesn't have. Can really blast the quads on that.
 
Yea I'm a big fan as well wonder if I should have done more volume on it thou O well what's done is done

Sumo felt speed today turned my feet out a touch so I could get my balls closer to the bar
 
All that volume... Nice belt-less PRs man.
 
Deload Bench Press
Current weight at 5am was 213

Caloric intake 3400

Preworkout-EPIC/Nectar/Gatorade
Intra-Nectar/Gatorade/Alpha amino/40 grams honey/5 grams creatine

Warm-up
Shoulderok
Super D Shoulder Routine
Curls

Bench Press (cheater bench)
Bar×10
95×10
135×10
185×5
Reactive slingshot
225×3 (long paused)
275×5×2 (long paused)

Floor press (tsb/feet out)
105×10
145×5
195×4×5
195×10 (I know odd)
235×3

Bamboo bench
44# kettlebells mini orange bands
3×10

SS
Tricep dips
3×10
Explosive neutral grip pull ups
6,5,5
40# curls
3×10
40# DB standing shoulder press
3×12
55# upright row
2×10
60#×10

Kettlebell rear delt flys
25#×10
44#×2×6

Notes
Good day used the cheater bench (forza bench with fat pad) felt light and fast but again I feel it has to do a lot with the pad

Floor presses I think it's my only my 2nd time doing these not a bad effort at about the 3rd set I figured something out and my reps got super easy so I moved up in weight for the last one

Bamboo bench was fun as always I paused a few 2" above the chest made the movement super hard

Rest was mass work

Thats it thanks for reading
Dmax
 
I feel the same way with the fat pad. It's nice and all, and if it were competition I would use it exclusively, but I used it for awhile and I think it messed with my form/confidence on regular comp bench. Nice work as always DMax.
 
Feel like it's a reverse slingshot. We have 2 benchs the one has a fat pad the other does not. We brought a new guy in and one week he hit 315 on the fat pad the next he week he used the standard pad and barely got 275. I would imagine if u were a wider person it wouldn't matter as much. I'm curious what herderdude has to say
 
Duramaxhd said:
Feel like it's a reverse slingshot. We have 2 benchs the one has a fat pad the other does not. We brought a new guy in and one week he hit 315 on the fat pad the next he week he used the standard pad and barely got 275. I would imagine if u were a wider person it wouldn't matter as much. I'm curious what herderdude has to say
Click to expand...

I'm guessing it's gonna depend on how deep your elbow travels. I know I'll be using it much more often in the future. Safety first, specificity second.
 
Note to self never eat protein pancakes and a brownie at the end of the day unless u want to starve the rest of the night ?
 
Lower
Current weight at 4:30am was 212.2

Caloric intake 3400

Preworkout-EPIC/Nectar/Gatorade
Intra-Nectar/Gatorade/Alpha Amino/40 grams honey/5 grams creatine

Warm-up
Zippo plenty warm from the day

Beltless Squat with single ply briefs
Bar×10
135×10
225×8
315×5
365×5
405×6×3
315×10

Rack pull (just above the knee)
225×5
315×5
405×3
Spud belt
495×3
545×3
600×1
Invalid Link Removed

Stiff leg deadlift (slow)
225×10
315×3×3
365×3×2
Belt conventional finisher
405×5 (all I had left lol)

Unilateral leg curls / extensions
Same set reps for both
55×2×15
65×2×15
75×10
85×6

Abs
Cable crunch holds
165×2×1min
170×1×1min

2hr session

Note
Great day sqaut were on fire today single plys kept my hips warm and tight not sure what they give on a narrow stance if anything nice down set afterwards

Rack pulls I have plans for these each week I'm going to push these and add a plate to get he bar lower so basically increasing the distance each week

Heavy stiff legs I love it

Pressed for time so just hit some quick unilateral and ab work.

Thought for sure today was going to suck was sweating may ass off all day in the sun but managed to stay hydrated and eat good

That's it thanks for reading
Dmax
 
I was going to comment and say increase the distance on those rack pulls, but then I saw you have plans to.

I love heavy stiff legs too. They feel great in a bad/good way.

Nice session, man.
 
Looking jacked bro. I too have found a love of SLDL. My problem for the longest time is I didn't understand to have the bar a littler further out than conventional.

Anywho, strong session DMax, and I was always curious if a deadlift scheme like that(with lower pins) would work. I'm interested to see how it treats you.
 
rob112 said:
Looking jacked bro. I too have found a love of SLDL. My problem for the longest time is I didn't understand to have the bar a littler further out than conventional.

Anywho, strong session DMax, and I was always curious if a deadlift scheme like that(with lower pins) would work. I'm interested to see how it treats you.
Click to expand...

I hope it works out the way I plan
 
Upper
Current weight at 4:30am was 212.2

Caloric intake 3400

Preworkout-EPIC/Nectar/Gatorade
Intra-Nectar/Gatorade/Alpha Amino/40 grams honey/5 grams creatine

Warm-up
Curls
Raises
Pulldowns

OHP
Bar×10
95×10
115×10
135×5×5
95×15

Leeman rows (plates per side done as one)
2p×10
2p+25×8
3p×5
3p+10's×3
2p×10

CGBP (feet up index on smooth)
Bar×10
95×10
135×10
155×3×10

Iso-Chest press (alternating reps while holding ******* )
2p×2×10
2p+10×10,9
1p×15

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

Iso-behind the head Pulldowns
25×10
1p×10
1p+25×10
2p×10
2p+25×6
2p+35×3

SS
Rear delt flys
20×4×10
Up right rows
50×4×10-12

Carter front raises
20×2×10
25×3×8

45° cable lat Pulldown
50×10
75×3×10

Reverse grip push downs with std grip burnouts
50×4×10
75×4×10

Low Cable fly
30×10
50×10
65×2×8
50×10

SS
High cable flys/iron cross curls
30×10/ same
50×10/ same
65×2×8/ 4
50×10/ same

Lat pull ins
80×2×10
70×10
60×10
50×10

2hr session

Notes
Good day finding my grove again with OHP felt more stable thou maybe all this shoulder work is paying off

Not much to say really feeling good legs are sore already from sqauts and climbing ladders

That's it thanks for reading
Dmax
 
So a couple things

1) after reading a post about Mike Wolfe taking contrasting showers I've been giving it a shot for 2 days morning and night and so far all I can say is that it's cold lol

2)thought I was done with stretch marks but it would appear that my lats and biceps have something to say about that
 
I've never had luck trying to increase rack pull range while holding straight weight. Worked better when I made 10% of the ******* weight come from short bands hooked under my feet, or chain. Chain is better but you can bring the efs shorties to that commercial gym and go at it.
 
Over 4 weeks got it down to 3" blocks w short bands and around 550 at top. I was pulling triples tho; not singles
 
ME Squat & Deadlift
Current weight at 4 am was 213

Caloric intake 3400

Preworkout-EPIC/Nectar/Gatorade
Intra-Nectar/Gatorade/Alpha Amino/40 grams honey/5 grams creatine

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

Sqaut (Mastodon/monolift)
Bar×10
145×5
235×5
325×3
Belt
380×3
Breifs
450×3
500×2
Wraps 2.5 UG destroyers
550×2
600×2
Orange reverse bands
Partner wrapped
650×3
670×3

Deadlift
Hook grip
315×5
Spud belt
405×5
Over under
425×3
455×3
495×3
4" blocks
525×3
545×3

SS
GHR (slow down and up)
3×12
Reverse hyper
150×3×12
Barbell GM's
145×3×12

Notes
Great day the gym was full of energy today, had a new lifter join us today Marc Tejero pretty awsome lifter

Sqauts felt good been wanting to hit 500 with no wraps in briefs for a while finally sucked it up a and did it could have and should have been 3
Think 600 for a double is a pr not sure thou. Then hit my top sets

Deadlift felt fast Marc is a form nazi so he was helping me a lot with starting position last set of block pulls they noticed I'm not keeping my shoulders back the bar is pulling them apart so need to work no upper back more I believe this to be an issue on sqaut as well

That's it thanks for reading
Damx
 
Jealous of your squat..
 
Good lift today dmax. Strong squatting
 
Strong is right.

Yeah, block pulls are a bîtch. Still haven't figured them out. Harder than pulling from the floor for me.
 
liftandswim said:
Strong is right.

Yeah, block pulls are a bîtch. Still haven't figured them out. Harder than pulling from the floor for me.
Click to expand...

I hate them. I just lean back and yank. My positioning is always off and so I gun it. Its just a block pull and no cares what I block pull anyways lol.
 
Anyone got thoughts on how to get my back stronger so I can hold the position better Jayson suggested a lot of face pulls
 
Duramaxhd said:
Anyone got thoughts on how to get my back stronger so I can hold the position better Jayson suggested a lot of face pulls
Click to expand...

Where is it breaking?

Could be as simple as set up and execution. (Always is for me).

Movement? Yates rows in your deadlift stance.

But seriously work on your technique, its 9 out of 10 times that.
 
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