Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Dmax's pursuit for power & performance

I mean, you're good for a 315lbs bench right? And a ~500lbs squat. I forget your deadlift. 550? I don't think that's really a glaring sign of weakness. Gym bros skew things on the bench press. Just keep training, man. You'll get there.
 
Best bench was 310 and that was last year at this time. I know u know but it's frustrating to see great improvement on squat and deadlift then next to none on bench
 
Dmax's pursuit for power & performance

SweetLou321 said:
I feel ya.
Click to expand...

Same

Edit: except I haven't made much progress on squats either. And deads could easily be attributed to switching to sumo.
 
Duramaxhd said:
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
Click to expand...

The shirt carries a lot of weight in it the whole way and gives you a lot of security. The rev bands will be awesome. Especially if you wave from purple to green to blue like I'd do. Then three weeks from now you'd be holding 365-405 at the top and pushing on it, realizing it won't kill you. You'll also learn a lot about how tight you need to get on the big weights.
 
Duramaxhd said:
Best bench was 310 and that was last year at this time. I know u know but it's frustrating to see great improvement on squat and deadlift then next to none on bench
Click to expand...

Me, too.

From what I can tell in my gym, you have to completely drop squats and deadlifts to improve your bench. That's the road to 405 raw.
 
RegisterJr said:
Me, too.

From what I can tell in my gym, you have to completely drop squats and deadlifts to improve your bench. That's the road to 405 raw.
Click to expand...

I know it seems that way doesn't it all these Bros that can't squat for **** but can bench 275 for 10 with crap setup wtf
 
herderdude said:
The shirt carries a lot of weight in it the whole way and gives you a lot of security. The rev bands will be awesome. Especially if you wave from purple to green to blue like I'd do. Then three weeks from now you'd be holding 365-405 at the top and pushing on it, realizing it won't kill you. You'll also learn a lot about how tight you need to get on the big weights.
Click to expand...
herderdude
What's that in the new colors and what set/rep setup we thinking?
 
You're bench will get there man. I think it's the most difficult lift for most of us here. Some guys in my gym press in the upper 300s, they are huge in the upper body though. All of them got several years on me. I think it just takes time and a good solid plan tbh.
 
capo180 said:
You're bench will get there man. I think it's the most difficult lift for most of us here. Some guys in my gym press in the upper 300s, they are huge in the upper body though. All of them got several years on me. I think it just takes time and a good solid plan tbh.
Click to expand...

Yeah size in the upper body is definitely harder to come by. The muscles are so much smaller and weaker in comparison to the lower body
 
Duramaxhd said:
herderdude
What's that in the new colors and what set/rep setup we thinking?
Click to expand...

Oh crap I dunno, I think orange is light, gray is average and I don't know what strong is. It really pisses me off that they can't standardize this bull****.

I'd do a no band work up to a single at RPE 8, then throw the bands on, pick your attempts by feel and go with the tried and true five doubles, with either Swede's AMRAP in set five, or Donnie's two heavier singles if you feel froggy.

Your first double shouldn't be hard, and go up nice and slowly. Hopefully if you choose well your fifth double will be tough, But you never miss your reps.
 
herderdude said:
Oh crap I dunno, I think orange is light, gray is average and I don't know what strong is. It really pisses me off that they can't standardize this bull****.
Click to expand...

Strong is Blue and Heavy is Black.
 
Me squat & deadlift
Current weight at 4:30am was 220

Caloric intake 3400

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

Warm-up
Closer stance bar work

SSB squat
Bar×2×10
112×10
152×10
202×10
242×10
242×10
242×10
292×5 strict 3 count pause with long pause on last rep
292×5
292×5
Belt
332×5 same as above
332×5
332×7 could have been more but struck a training partner on the way down screwed the bar up

Deadlift beltless (sumo)
135×10
185×10
225×10
Switch to conventional immediately then
225×10
Sumo
275×10
315×10 reset every rep from now on
365×10
405×8 beltless pr tore my hand so cut 2 off

Ghr
Bw×4×20 pad is killing my Quads damn

Reverse hyper
120×12
130×12
150×12
170×10
190×10

Leg press
4 plates×amrap (60)

Notes
Depth nazi was in the house for my SSB he stated I was right there but want more depth whatever

Deadlift concentrated on shoulders back that's why I went with the resets got to keep that sucker tight. Got a blood blister in my left hand and popped it on the 7th rep so called it to keep blood off the bar

Did a couple bench setups for bench and Jeff Johnson help me with my foot position painful but tight setup ready for tomorrow. Jeff is cool as **** btw

That's it thanks for reading
Dmax
 
Hope that setup clicks for ya tomorrow man. Nice session
 
Is it just me or is it tougher to hit depth on ssb? My arms have no way to clear my thighs unless I hold the bar instead of the yoke/handles
 
Me bench
Current at 4:30am was 223 diet is on track again this will start dropping in the next week or so

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

Warm-up
pull-a-parts

Bench
Bar×2×10
95×10
135×5
185×5
205×5
225×5
Not to plan orange reverse bands
225×5
275×5
315×3
335×1
345×1
345×1
355×1
315×3
Remove bands
225×6

CGBP feet up last rep paused
185×5
185×5
185×5
185×5
185×5
185×5
185×5
185×4 triceps shot

Green band flys
5×10

Rear delt flys
5×100

Ss
Over head tricep extensions
Orange band
4×10
Straight arm Pulldowns
4×10

Barbell shrugs (straps)
315×10
315×10
405×10
405×10

Curls

Hips tight
Squat 3 singles looooong paused
Bar
145
195 hip is much better should have taken a nap down there lol

Abs

Notes
Reverse band went very well. Figured the band takes of about 75 at the bottom and next to none at the top. New setup is great I find that there is a point where my feet can get too far back and I get nothing

I should be able to handle some extra bench on the weekdays so going to start some paused bench, it's so obvious this is my weak spot

After main work my triceps were toast 185 felt so hard to press it was ridiculous

Hit some more pauses just to stretch it out whole hip area feels great now

That's it thanks for reading
Dmax
 
Setup
 

Attachments

  • 1452449679033.jpg
    1452449679033.jpg
    83 KB · Views: 117
Strong singles man.

Aren't you a welder? You don't need feet.
 
RegisterJr said:
Strong singles man.

Aren't you a welder? You don't need feet.
Click to expand...

Thanks I just need to get stronger at the bottom I hope Jeff can offer so incite this weekend maybe see some thing that others don't he already fixed my set up in 10 mins lol

And yes I weld but its still cold couldn't feel my feet all day
 
Lower (yesterday)
Current weight at 4:30am was 221

Caloric intake 3400

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

Squat ( 1" high box, gear stance, sleeves, beltless)
Bar×2×10
135×5
185×5
225×5
275×5
315×5
365×5
405×5
425×5
455×5
Down set
405×8

Stiff leg sumo deadlift
225×10
275×10
Straps hand still hurts
315×10
335×3×10
Down set conventional
335×10 no straps

Leg extensions
2 plates×10
3×10
4×10
5×10
6×5,5,5,8

Iso curls
25×10
50×10
75×10
100×10
110×10
120×4×10

Reverse lunges
70×3×10

Calf press
5×10

Abs
Cable crunchs
165×2 mins

Notes
Strong day felt easy I know they were to a high box so a touch easier. I tried to explode off the box which very well Damn near pop the bar off my back

Stiff leg felt good hard on the hips grip is still recovering

Still working on hamstrings

That's it thanks for reading
Dmax
 
^that. Heavy box work dmax. I've always read good things about SL sumos. I need to try them again.
 
All that work in a single session is insane.
 
Upper (yesterday)
Current weight at 4:30 was 220 making progress

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
Shoulder rotations

Strict OHP with PAP's
Bar×2×10
65×10
95×5
145×5×5

Paused bench (2-3 count)
135×8
185×3×5
155×3×5

Chest supposed rows
90×2×10
125×3×10

Upper back row
50×3×10
70×2×10

Iso Wide chest
90×10
115×4×10

SS
Seated BTN's
65×5×12
Front raises
25×5×12

Iso cable Pulldowns (at 45° emphasis on shoulder rotation and movement)
100×4×10
Same but 45° from the floor

Cable rear delt flys
30×3×10

SS
Heavy tricep pushdowns
90×10
120×10
Stack×3×10

Straight bar cable curls
Same as above

Notes
Good day OHP felt fast till the last rep
paused bench felt heavy as **** not sure what that was all about 185 felt like as ton

Then more back and shoulder work need to grow them suckers

Did light BTN for shoulder health more then work felt light but get a pop from it upon unrack and first press

That's it thanks for reading
Dmax
 
Me squat & deadlift
Current weight at 4:30 am was 223 ( big veggie dinner night before)

Caloric intake 3400

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

Squat (14" cambered bar, walkout, sleeves)
Bar×2×10
115×10
155×10
205×5
245×5
295×5
335×5
Belt
385×5
405×5×5 definitely a wrap-less & volume PR

Deadlift (crap bar)(sumo)
135×5
225×5
315×5
405×5
Belt
455×5
Orange reverse bands
505×3×5

Reverse hyper
100×3×12-15

Iso leg press ( foot at 45° to foot plate)
4 plates×3×Amraps

Single stiff leg deadlift
70×3×10

Notes
Great day, first time using camber bar and took me a second to find my position. Getting a handle on working up to a weight I know is manageable. Steve helped me on a couple sets reminding me to keep my chest up. Last time I can remember hitting 405 for 5 was in wraps

Deadlift felt heavy even with the bands hopefully this works the way I think it will in my head

Wrist is killing me and bruised my palm somehow during the week not bad on the pulls thou

After main work I was done, so just some easier work

That's it thanks for reading
Dmax
 
Me bench
Current at 4:30am was 220

Caloric intake 3400

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

Bench press
Bar×2×10
95×10
135×5
185×5
225×5 (best this has felt in awhile)
245×1
275×1 (speedy)
300×miss
300×miss (damn it)
Gray reverse bands
315×3
335×1
355×1 (grinder flared too soon)
325×2
275×5
No bands
225×6 again lol

CGBP
Gray bands
225×13
No bands
185×2×10

CG floor press
185×15,13,10
Reverse grip
185×6,10,10

SS
Neutral grip pull
4×5
Dips
4×10
Kettlebell rear delt flys
4×10

Curls
30×10
35×10
40×10
45×10
55×2×10

Feet elevated wighted planks
100#×1min
200#×30 sec
225#×30 sec

Hanging leg raises with side crunches
4 set of a bunch

Over head squat
60×3×5
Open some stuff up

Notes
Great day, moving some weight now. 275 moved fast great tightness 300 should have been mine didn't keep tight at the bottom. Noticed 2 things, 1 I don't keep my shoulders together when unracking I tend to loosen my back up and lock my arms as if I were squeezing my pecs instead of my shoulders which is wrong. Second elbows pop out at the bottom

Lots of tricep work fricken pumped up big time

Some pull-ups to stretch the lats out

Great core work love me some weighted planks

That's it thanks for reading
Dmax
 
Duramaxhd said:
300 should have been mine didn't keep tight at the bottom. Noticed 2 things, 1 I don't keep my shoulders together when unracking I tend to loosen my back up and lock my arms as if I were squeezing my pecs instead of my shoulders which is wrong. Second elbows pop out at the bottom
Click to expand...

You know what to do here, James. This is all one mistake. You don't hold the weight up on the unrack, the bench does. Unrack with locked arms, use lats to pull it out, let the weight push your shoulders into the pad. This preloads your lats keeping you tighter at the bottom. You don't squeeze anything but last on the unrack. Then just before you take it down, you bend and spread. Don't be a headcase, just execute the lift.
 
How high up are the rev bands on deads?
 
Ok pretty much loose at the top of the rep maybe 50 to 80 off at the start.

As with all my lifting lately i pick a rep range a then work up to a weight that feels heavy but moves well then based on feel I pick sets as I go. With the deads I know my leg can handle the weight so I add about 30 to 50 lbs to work on back strength & lockout plus feel the weight so assistance in a way but also very close to main work by not changing the lift
 
You must log in or register to reply here.
Back
Top