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Dmax's pursuit for power & performance

Thats what Marc is going to help with he looks like a robot when he pulls perfect form he was 142 today and did 405 for 12 like it was nothing.

From what they told me I'm in good position at the start but as soon as I start to pull my shoulders come apart then at the top I'm able to bring them back which is not ideal
 
Also we were talking about sqaut and back tightness and I told him how Jayson didn't like how I used to get on my toes to tighten my back and ever since I've had a bit of trouble really locking it in. So he told me to drive my shoulders together like I do when I set up in bench pull the bar apart over my shoulders
 
Wife is going to get pizza for dinner need to carb up some got to recover a bit for a big bench day tomorrow 1 board triples and some heavy slingshot 5x5's
 
ME bench
Current weight at 5am was 214

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
OHP
Curls
Raises

Bench Press
Bar×10
95 ×10
135×10
185×5
Reactive slingshot
225×3
275×2
315×1
Shirt
365×2 (1½ board)
405×1 +1miss (1 board)
405×1 (1 board)
405×touch (right arm didn't lock)
Full boar slingshot
325×0 (shot)
245×5
265×2×5

SS
Spud pully chain facepulls
80-100# in chains×5×10
Wide grip pull-ups
5×5

SS
Arnold press
35×3×12
Rear delt flys
35×3×10
Front raises
20×3×10

Notes
Good day not what I planned but went with flow. Sure I'm going to nail that 315 soon that sucker move faster then last week. Went into the shirt weights felt good 365 felt great then 405 I just missed cause the first felt so good I tried to speed it up and lost my grove 405 touch just didn't lock my elbow on the right... It always the Damn right side lol

Dropped down to do more slingshot with 325 in full board figured it would be Np but apparently the shirt work took a lot out of me I brought it down and had nothing so dropped down and hit some 5's and worked on dropping my shoulders in when the get it out to me

Then some more size/maintenance

Thats it thanks for reading
Dmax ?
 
Pegs
 

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Will you come weld some on my gums rack?

I stole your photo to show the management. Maybe they'll let me do something...
 
Any specific reason you used 3 pegs?
 
What a great way to spend you're evening when your wife and kids are away. Sit and watch the matrix and do barbell curls and forarm work in the living room lol
 
I love the matrix and I don't care if people didn't like the 3rd one. I'm proud of you for standing up for a solid trilogy DMax!
 
It's all about the matrix! Nice ME squats and the 405 for reps on hook grip, Dmax!
My block position sucks too; I also have to lean back hard and just drive. My block numbers suck. There are a couple guys at the strongman gym I joined that have floor numbers less than me and can hit 7 off blocks. Hell 2 of them can pull 900 off 18". And I have to work for 50lbs more than floor lol
 
Lower
Current weight at 4:30am was 215.2

Caloric intake 3400

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

Warm-up
BSS's
Goblets

All Beltless work

Front squats
Bar×10
95×10
135×5
185×5
225×5
275×3×3
315×2
275×3×3

High Bar squat
275×4×10

Hack squat machine
4p×3×15-20

Snatched grip deadlift (Hook grip)
225×2×10
245×2×10

Iso-Kneeling leg curls
35×10
45×10
70×10
90×10
115×2×5

Lateral lunge machine
200×4×10-12 per leg

Abs
Weighted planks
90×alap
135×2×alap
Roman chair leg holds
3×alap
McGill crunchs
3×alap

Notes
Ok day going to have to relearn how to front sqaut again it's been to long without doubting them not really happy with my proformance on them
Waiting for the deadlift area so did some other set for quads

Decided to ditch the rack pulls for snatch grip DL to work the upper back more. It was pretty tight I felt a pull in my trap on the first few reps didn't feel good about at all

Then some isolation work

Thanks it thanks for reading looking forward to bench tomorrow
Dmax
 
Hey man, looks like a pretty solid session. At least the trap pull didn't debilitate the rest of the session. And don't let LnS fool you, most people have a decent amount of trouble front squatting. Just if you continue to do them just try to beat it next time, like in bowling :)
 
rob112 said:
Hey man, looks like a pretty solid session. At least the trap pull didn't debilitate the rest of the session. And don't let LnS fool you, most people have a decent amount of trouble front squatting. Just if you continue to do them just try to beat it next time, like in bowling :)
Click to expand...

Thanks rob actually the trap pull Is very common for me for some reason happens about once a month

And I'm not worried about it they were beltless and the first time I've done heavy ones in 3 months which was a mistake I'm not making again
 
liftandswim said:
Still a great session! Fronts + SG deads + trap pull...your upper back might be sore tomorrow lol
Click to expand...

This.

Not everyone was born front squatting 3+ plates...
 
Shoulders bugging me a little today I had forgotten that I missed the rerack on one of my 275 and dump the bar down that arm and in the process looked very dumb as the weights slid off lol
 
Upper
Current weight at 4:30am was 214

Caloric intake 3400

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

Warm-up
None

Worked out with a friend today so bro day

Iso-wide chest
4p×4×10

Flat DB press
70×4×10

High cable flys
40×4×10

Tricep dips
Bw×2×15
Green band×2×10

Rope tricep pushdowns
95×4×10

Overhead ricep extentions (rope)
65×4×10

HS shrugs
4p×20
6p×20
Dropset
8p×15
6p×10
4p×10
2p×10

Yates row
95×2×10
135×3×10

Leeman rows
2p per side×4×10

Arnold press
35×4×10

SS
Front raises
30×4×10
Upright rows
60×4×12
Rear delt flys
30×4×10

SS
45° cable lat Pulldowns
80×10
90×10
100×10
110×10
Facepulls
100×4×10

Cable should press
40×10
50×10
60×2×10

Seated Machine cable curl
60×10
65×10
70×3×10

Rotator behind the head lat Pulldowns machine
155×2×10
165×10

Notes
Great day got to work out with a friend of mine who was the one who actually started me on my weightloss and weight lifting journey

Pump was insane today my may whole upper body it was a nice break from the norm

Any of shoulder or back movements I really focused on stretching and retracting the blades

That's it thanks for reading
Dmax
 
Had a guy that a know stop me yesterday and tell me my back and arms are looking big from the last time he seen me, must be making some progress. Then we got to talking about bench and he just did a bench comp and pressed 325 and told me with my upper body I should be doing at least that ? story of my training life lol
 
Duramaxhd said:
Had a guy that a know stop me yesterday and tell me my back and arms are looking big from the last time he seen me, must be making some progress. Then we got to talking about bench and he just did a bench comp and pressed 325 and told me with my upper body I should be doing at least that ?de15 story of my training life lol
Click to expand...

To bad back and arms aren't the key to a big raw bench. Need them pecs and delts.
 
Me Squat & Deadlift
Current weight at 5am was 211 boom!!!

Caloric intake 3400 or 3500 (may adjust this not sure yet)

Warmup
BW BSS's
Kettlebell swings
Goblet squats
Shoulderok

Sqaut (Mastodon/monolift)
Bar×10
110×10
150×10
240×8
350×3
400×3
Belt+briefs
450×3
Wraps UG 2.5 destroyers
510×3
565×3
600×3 pr partner wrapped tight but not the tightest I've felt

Deadlift (sumo + briefs
225×5
315×5
Spud belt
405×3
Over under
455×3
495×2½ (grip slipped)
4"block pulls
525×2×3
525×4

SS
GHR +25# in chains
3×10
Reverse hyper
150×3×15
Leg press
6 plates×amrap (40)

Notes

Sqaut
Great day setup was strong today tried what Marc suggested with pulling the bar apart really helped keep the back tight. 600 was stronger and faster then my 565 I'm sure it had to do with wrap tightness. The 600 was actually supposed to be 585 this was another Jayson call didn't even tell me

Deadlift
Still not sold on briefs on deadlift feel all these set could have been done without them thou 495 was fast as hell and but a bit ugly that's why I lost my grip. Worked on sitting back and keeping back straight and tight. It's slowly coming together

Same ss as always just added leg press to get the blood in there

That's it thanks for reading
Dmax
 
Going with 3500 calories today and probably 3200 tomorrow and still 2400 on off days thinking Tuesday / Wednesday will be the same
 
I always love to read your max effort lower days! And you inspired me to start hooking my warmup sets - pulled 365 & 385x3 each chalkless the first time this week w hook grip. 405 coming up next! Thanks for the unintentional support man :)
 
liftandswim said:
This. Your body has to be wrecked
Click to expand...

Actually I feel pretty good atm except for the giant bruise I've got on my thigh where the bar pitched between the briefs and bar on deadlifts

I think my supplementation and diet is pretty much golden when it comes to recovery not in that order lol
 
Duramaxhd said:
Actually I feel pretty good atm except for the giant bruise I've got on my thigh where the bar pitched between the briefs and bar on deadlifts

I think my supplementation and diet is pretty much golden when it comes to recovery not in that order lol
Click to expand...

"Supplementation"
 
Nice work in here James.
 
ME Bench Press
Current weight at 5am was 210.4

Caloric intake 3500 (changing due to more conditioning work)

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

Warm-up
Shoulderok
Super D Shoulder Routine
Curls
Presses
Raises
Pull ups

Bench press
Bar×2×10
95×10
135×10
185×8
Reactive slingshot
225×5
275×3
320×1
Shirt
365×2 (½ board)
405×2 (½ board and touch)
425×1 ( touch floater)
425×2 (2 board 1 bad lock out)
315×8 (2 board lock out work long ass 5 count hold on that last rep)

Landmine Row wide grip
2p×12
2p+25×12
3p×12
3p+10×12
3p+20×10

36# kettlebell decline crunchs
4×10


SS
Rolling tricep extensions
Rear delt flys
Curls
Arnold press
35#×3×10

Conditioning
10 Mace swings Per side to a tire
4 5-600# tire flips
3 times through

DB flys
35×3×10

Kettlebell overhead tricep extension
36×3×10

Overhead banded tricep extensions
3×12

Notes
Great day bench was feeling pretty Damn good 320 moved very well my right arm lagged a bit again but no to bad

Shirt work is going great imo weights are feeling light in my hands finally a few times I couldn't even tell they let go of the bar, got some good tips from Marc on so stuff so I'm going to work on that next week

Jayson is starting to do some conditioning stuff so I'm going to join in next week I hope to have a harness to pull the dually around a bit lol

Need to pay a bit more attention to the pump work weights today I as a bit beat up but felt they should all have been heavier

That's it thanks for reading
Dmax
 
Damn dude, I think you and swim are *******s. I mean that because I care DMax. Killer squatting
 
Try really mashing your upper back, shoulder blade, and biceps and see if that doesn't even it out. Make sure you set up with both shoulders on the pad, too. If all that doesn't work, you'll have to do more unilateral dumbbell work during the week. But the heavy upper back mashing really had my tricep activating better on my injured side last time out.
 
herderdude said:
Try really mashing your upper back, shoulder blade, and biceps and see if that doesn't even it out. Make sure you set up with both shoulders on the pad, too. If all that doesn't work, you'll have to do more unilateral dumbbell work during the week. But the heavy upper back mashing really had my tricep activating better on my injured side last time out.
Click to expand...

Setting up evenly is huge and probably the issue. At least in my case usually.
 
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