Dmax's pursuit for power & performance

Nice work man! That's weird about the knuckle. Does is feel like it cramps up? Or falls asleep or what? I'll check out those templates later at work, it'll give me something to do lol.
 
Me squat & deadlift
Current weight unknown

Caloric intake 3400

Preworkout-white Rapids
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Warm-up
Hip mobility

SSB squat (narrowish stance)
Bar×2×10
112×10
152×10
202×5
242×5
292×5
332×3
382×1
422×1
332×1
Paused wide stance
242×2×5 5 count then extra long
292×2×3 5 count then extra long
332×2×3 5 count then extra long

SSB good mornings
152×5×10 extra deep stretch

Deadlift 1 1/2 deficit
135×5
225×2×5
315×2×5
405×3
Belt orange reverse band pulls on **** bar
500×3
545×3×3

Reverse hyper
75×3×15
100×4×10

Iso leg press
90×4×20

Notes
OK day I thought the work up sets would be easier but of course that bar is a bitch so ...
Close stance made it even harder knee was traveling at least a 2 inches over my toes so on paused I moved wider and way easier for me

Deadlift
I see Pacifico do reverse band all the time so I figured I'd try it out had to use crap ba r but still moved really well I like it orange band didn't take a whole lot off and none at the top see pic below

That's it thanks for reading
Dmax
 

Attachments

  • 1451758843486.jpg
    1451758843486.jpg
    93.3 KB · Views: 111
You def have to get used to the SSB. It's a different beast. And those are some longass counts!!

Your setup is better than pacifico's. The bands are straight up and down lol
 
Yeah and Jimmie ties his bands off to the rafters lol. Good stuff Dmax.
 
As u know I'm pretty tolerant so it took about the middle of my Warm-ups and I felt pretty good the rest of the session
 
Rapids definitely makes it easier to stay warm and pumped between sets.

Why the 1.5 in deficit w the reverse bands? Seems like when people do snatch grip pulls off blocks (which I get allows more lat engagement without increasing ROM but c'mon).
 
Actually I ditched the deficit when I switched to 405 I was going to stick with it but there is only one platform so I stepped aside and let the people actually train for something use it then I moved to the rack for bands just cause I've always wanted to try it
 
Thinking of actually benching tomorrow. Thoughts? Or just stick with floor press this is ether the 4 or 5th week of it
 
Duramaxhd said:
Thinking of actually benching tomorrow. Thoughts? Or just stick with floor press this is ether the 4 or 5th week of it
Click to expand...

Whatever makes you happy, brother. Press hard and fast. Maybe hit some work sets and then some raw board work, I don't think I notice a lot of that in here. Like a 2 board.
 
herderdude said:
Whatever makes you happy, brother. Press hard and fast. Maybe hit some work sets and then some raw board work, I don't think I notice a lot of that in here. Like a 2 board.
Click to expand...

Gotta bench more to bench more. So any bench and it's variation works in the grand scheme of things.
 
Threadjack on the subject (I'd really appreciate anyone in here's opinion please!): close grip or comp grip for my 2bd press? Will be primary supplemental move after comp bench for new Cube Boss cycle starting next week leading to a meet. After 2bd I will be incline benching w comp grip.
 
I personally would go with CGBP cause your triceps can never be too big or so I've been told. But my bench isn't that great so maybe herderdude has something to say about it
 
Me bench
Current weight unknown

Caloric intake 3400

Prworkout-White Rapids 2 scoops
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Warm-up
Banded stuff
Curls etc

SS
Bufflobar Floor Presses / orange band Pull-ups / pap's after each set
Bar×5
105×5
145×5
195×5
215×5
235×8×5 last reps paused

Orange band reverse band
250×5 way too easy

Green band
250×5

Adjust band for less at the top
250×5
255×5
275×5

Kettlebell front raises
5×15

Bradford press
95×4×10

Tricep pushdowns
Rear delt flys
Inverted tricep extensions
Curls

Notes
Good day last week for floor press moving on to bigger and better things

Good upper body pump felt good

That's it thanks for reading
Dmax
 
Hyde said:
Threadjack on the subject (I'd really appreciate anyone in here's opinion please!): close grip or comp grip for my 2bd press? Will be primary supplemental move after comp bench for new Cube Boss cycle starting next week leading to a meet. After 2bd I will be incline benching w comp grip.
Click to expand...

Remember specificity is key. So I'd go comp grip if meet prep is apart of this.
 
liftandswim said:
They don't shorten the ROM like a floor press though, right? Thinking of incorporating mid range pin presses too. I'm not typically a fan of shortening the ROM for a raw lifter, but it still has its place.
Click to expand...

Correct and you are touching your own body. The floor press is a lot like the box squat for the upper body.

Idk I don't really see its place besides injury honestly. The slingshot or reverse band can give a similar effect of overload with full range and pausing. The way mike t suggests pins is about the only way I'd do them if I ever did do them. They are not pec friendly. So I think longevity honestly. Like rack pulls vs blocks. Racks are less bicep friendly.
 
liftandswim said:
They don't shorten the ROM like a floor press though, right? Thinking of incorporating mid range pin presses too. I'm not typically a fan of shortening the ROM for a raw lifter, but it still has its place.
Click to expand...

Good to that you liked those in the project momentum program . He said in the fb thread today that a kid could do it off a 2 board as well.
 
SweetLou321 said:
Correct and you are touching your own body. The floor press is a lot like the box squat for the upper body.

Idk I don't really see its place besides injury honestly. The slingshot or reverse band can give a similar effect of overload with full range and pausing. The way mike t suggests pins is about the only way I'd do them if I ever did do them. They are not pec friendly. So I think longevity honestly. Like rack pulls vs blocks. Racks are less bicep friendly.
Click to expand...

Didn't know he suggested them a certain way. Gonna go look that up now since im supposed to do them tomorrow.
 
SweetLou321 said:
Unrack like normal bench then lower, rest, and press. So set up is the same as comp bench and to reduce injury.
Click to expand...

Invalid Link Removed

Found it thanks. Just throwing this in here in case anyone else hasn't already read it.
 
Hyde said:
Threadjack on the subject (I'd really appreciate anyone in here's opinion please!): close grip or comp grip for my 2bd press? Will be primary supplemental move after comp bench for new Cube Boss cycle starting next week leading to a meet. After 2bd I will be incline benching w comp grip.
Click to expand...

CG for sure on two board. Love it. Bigger ROM, works the important pressing muscles, protects your pecs and such. The build close and peak wide is so huge to me.
 
Appreciate the feedback brethren. Will do the first 3 weeks close and decide if I wanna bump out at the 4wk mark or maintain grip. Will def prob come out some last 3 weeks like Lou suggested to get ready a bit better.
 
Lower
Current weight unknown

Caloric intake 3400

Preworkout-white Rapids 2 scoops
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine

Squat ( gear width )
Bar×10
95×10
135×5
185×5
225×5
275×5
315×5
365×2×2 paused 3 count
Normal stance + belt
315×1 10 count pause
405×1 3-5 count pause
465×bust drove out on my toe, ****er I had it too was down there for a good 3 count

Seated calf raises
2 plates×10
3 plates×2×5 cramp
2 plates×100

Semi stiff leg sumo deadlift
135×10
225×2×10
315×3×5

Leg extensions
2 plates×10
3 plates×10
4 plates×10
5 plates×10
6 plates×6,7
5 plates×10
4 plates×10 + a bunch of partials

Prone leg curls
70×2×10
90×10
100×3×10
90×10 drop 80×5 drop 70×5

Iso-calf press (paused & slow)
150×10
180×10
200×10
220×2×10

Abs
Pacifico crunchs
2min 30sec crunchs

Roman chairs
2min 30sec

Notes
Good day didn't have a plan for today just felt like messing around. Not up set about my fail it was long as hell and I know can get it if I remember my monkey toes que and stop looking in the mirror plus that's the most I've even attempt is sleeves

Seated calf raises give me a cramp all the time now have no clue why

Going to run the sumo stiff leg for a 4 week block felt like a good stretch in the posterior chain

That's it thanks for reading
Dmax
 
What's the monkey toe cue?
 
Spread my toes and try to grab the floor for me it seem to really pull everything in line and keep it nice and tight, it's something that basically covers everything for me
 
Dmax's pursuit for power & performance

It really would. One day. Figure you're about 4 hours from me. That's not too bad. I have 15 vacation days to use by the end of May so you never know. Best believe I would come peaked and bloated if I did. Lol.
 
Johnny Football, Jimmie Powerlifting. Quite the parallel. I still like Jimmie over Pap. But I root for Tinajero to win when he and Jimmie go at it.
 
Upper
Current weight unknown
Caloric intake 3400

Preworkout-White Rapids 2 scoops
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine /5 grams creatine

Warm-up
None

Strict OHP with PAP's
Bar×2×10
95×5
140×6×5

Barbell rows
135×10
185×10
Straps
205×10
225×2×10
225×8

DB press paused every rep
65×4×10

Iso pullover
45×10
70×4×10 slow

Hs Iso high press
60×10
80×4×10

Smith machine BTN's
135×10
155×3×10

Neck press
Bar×10
95×4×10 getting the feel for it

Cable Front raises
3×10

Cable rear delt flys
3×10

Cable fly
1 set of Amraps with drop set

Tricep pushdowns
4×amraps

Cable curls
None stop for 1 min 30 secs

Notes
Great day
OHP felt great shoulder was a bit poppy so added the pap's and it cleared right up

Row were awesome try not to use strap ever but it seems not using them has robbed me of some great progress didn't need to use any body english till about the 5th reps on 225

Gym was busy so I had to sub some stuff out which is fine

That's it thanks for reading
Dmax
 
It's good to use rows for grip, but I'm with you, buddy. Strap it up and move big weight!
 
^ I agree. Use the straps on rows for lats and do other grip accessory work for that.
 
herderdude said:
It's good to use rows for grip, but I'm with you, buddy. Strap it up and move big weight!
Click to expand...

I figured as long as I still train my grip on deadlift and a few others I'm fine I've never had my grip fail yet


So talking to Brain & Jayson about my bench issues we are going to do a round of reverse band bench. For some reason anything over 225 I get that wtf feeling and I need to get over that. So we'll see what happens this weekend
 
Confidence with the weight at the top is imperative. If you're scared at the top where you're strongest you're gonna go limp noodle at your chest. That was big for me. Crush the bar and own it, just like before you descend in the squat.
 
I don't know why it freaks me out. I thought the shirt would cure me of that, held 455 with it but it didn't have the desired effect
 
You must log in or register to reply here.
Back
Top