Dmax's pursuit for power & performance

Those were some longass days you had there, especially with lifting. Tough.

42 days since I've worked. I'll gladly trade places with you for a bit lol
 
Lower day yesterday
Current weight at 4:30am was 215.6

Caloric intake 3250

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

I'm going to call this a deload based on feel

Squat (wide stance beltless)
Bar×10
135×10
225×5
315×5
365×1
405×1
455×0 unracked it felt heavy as hell so said screw it and reracked
315×7×5-8 a few pauses thrown in

Deadlift form pulls
315×3×5

Hack squat machine
4 plates×5×10

Calve press
Both feet
3×10 paused top and bottom
Single leg
4×10 Same as above

Leg extensions
5×5-10 with amrap

Leg Curls
5×5-10 with amrap

Good girl & bad Girls
2×40

Notes
Weighted moved good just felt heavy the 8 days of 10's caught up with me so I made a call which was the right one

Sumo form pull this felt really good had a great grove

Next week going to make sure I get into more singles leg stuff

Wife's ultra sound is today then off for upper day going to switch some stuff around think it's going to help

That's it thanks for reading
Dmax
 
First thing

Found out its going to be a boy today

Now
Upper
Current weight at 8 am was 214.5

Caloric intake 3250

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

Strict OHP
Bar×10
95×10
135×5
Took off my tennis shoes normally don't wear these
140×7×5

Barbell rows
135×10
155×10
185×10
Straps
225×3×10

Incline DB press
50×10
65×4×10

Flite upper back row
50×10
90×10
110×4×10

SS
Iso chest press / side raises
90×10
115×4×5
125×5
Raises
10×5×10

Cable Pulldowns
5×10

Iso cable curls
5×10

Machine shoulder press
3×10-15

Cable shrugs
3×5 with 5 count pauses

Cable Flys
3×15

Notes
Since no work I got to sleep in today still sleepy but felt good thought about hitting some reps on squat or deadlift again to make up for yesterday but left it be

Wrong shoes really make OHP suck quick

Going to add more DB work in next week and more side raises these suckers need to grow damn it

Diet is going great feeling good and dropping well almost back to preholiday weight

That's it thanks for reading
Dmax
 
Dmax's pursuit for power & performance

Congrats on finding out it's gonna be a boy man! Gonna have a lifting buddy!

Edit: saw sean's post. Another lifting buddy!
 
Duramaxhd said:
Thanks fellas I hope they are interested in lifting someday and sooner then I did
Click to expand...

As long as they're active, man. That's where it's at. Then they will eventually wanna know how Pops is more jacked than their buddies' parents.
 
Duramaxhd said:
Thanks fellas I hope they are interested in lifting someday and sooner then I did
Click to expand...

As long as they're active, man. That's where it's at. Then they will eventually wanna know how Pops is more jacked than their buddies' parents.
 
Idk probably better off raising them on McDonald's and video games 24/7. And whatever you do, for God's sake don't let them play outside or read. It's dangerous.

Gratz man! And be patient w the growth - muscles won't be growing while you're cutting down unless you're trenning hard and eating clen lol
 
Congrats man!
 
Me squat & deadlift
Current weight at 3:30am was 217

Caloric intake n/a

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

SS (back to back)
Squat ( SSB, sleeves, walkout )
Deadlift sumo
Bar×10 SQ
135×5 DL
152×5 s
225×5 dl
242×5 s
315×5 dl
332×5 s
405×3 dl
422×3 s
455×3 dl
432×4×3 s
455×4×3 dl
432×6 s
430×10 dl

50 mins total then off to work

Notes
Was going to switch back to straight bar today but work ****ed that up so I decided that SSB was going to be my bitch today instead of the other way around. Not too bad, legs had more but bar was slipping

Deadlift felt heavy and moved crappy but still some good work within the time constraints

That's it thanks for reading
Dmax
 
Man I'd say that's some awesome work regardless of time - you're not gonna get weak training at that pace and intensity
 
Why would you torture yourself like that?
 
Me bench
Current at the 4:30am was 215

Caloric intake n/a back on track tomorrow till the next holiday

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

Bench ( speed form & setup work )
Bar×10
95×10
Doubled green bands 160# at top
Bar×5
95×5
135×3
185×1
155×6×3
165×6×3

Invalid Link Removed

Video of 155 wanted catch my whole setup but no one there to film it

Front raise
10×10

Arnold press
6×10

DB rows
125×3×10

Ez-bar curls
5×10

Tricep overhead extensions
3×10

Bat hang
10 mins

Notes
Pretty good day ssb bar ****ed my shoulder up a bit but felt ok pressin. Tired pre settings my back u can sorta see it in the video seemed to help still not sure if I like pink on the ring or ring finger. Also attempted the pinch bar method felt odd my keep at it cause new thinks often feel odd

Then pump & BB stuff

That's it thanks for reading
Dmax
 
Duramaxhd said:
Any think my wrist could be straighter
Click to expand...

I dunno if it's the video angle but your right one looks bent more than your left. Are you making sure you're squeezing the crap out of the bar? Forgetting to do that is the easiest way for my wrists to end up bending back.
 
It does look a bit bent if I recall it flexed mid set... normally wear wraps but I feel like the warps have been interfering with my connection with the bar
 
I tried the pinch and didn't care for it either.

I like the progression you have though. Speed work and going back to the bar when putting on the bands.

Not much a fan of your halter-top, though.
 
Haha yea sorry I'm very self conscious of my stomach too come from my fat days I never wanted to be that fat person who's stomach hung out
 
Duramaxhd said:
Haha yea sorry I'm very self conscious of my stomach too come from my fat days I never wanted to be that fat person who's stomach hung out
Click to expand...

I was just giving you a hard time.
 
Lower
Current weight at 4:30am was 217

Caloric intake 3250

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

Squat ( sleeves, wide, beltless )
Bar×10
135×8
225×5
315×5
365×5
405×5
385×2×6
385×8

Deadlift (conventional, beltless )
135×5
225×5
315×5
405×5
495×1 (ugly bar got out in front of me)
365×2×3
365×5

Leg extensions
4 plates×10
5 plates×10
6 plate×7,7,5

Pin kneeling squat
135×10
185×10
225×10
275×2×10
315×10

Calve press
6 sets of various weights and reps paused top and bottom

Good girls & bad Girls
2×amrap both

Abs
2 mins 50 secs of crunches

Notes
Good day weights felt light till my max deadlift that was a struggle but I haven't pulled heavy conventional in awhile so form was lacking going to get back to more conventional work

Kneeling squat thought mite hit hamstrings a bit harder wasn't really what I was looking for but I'll keep them for a couple weeks

Wife was order by the Dr to monitor her BP so we bought a wrist monitor and I've been checking it twice a day and today when I got home ir was 117 over 79 heart rate was 60.. in the morning rate is even lower about 48 to 55 pretty please with that.
herderdude thoughts on training my upper back to stay tight at the beginning of the conventional pull?

That's it thanks for reading
Dmax
 
Main thing for me is to think about squeezing oranges/bending the bar. But it seems to be the same muscles I work on my bench day rows. So I say any rowing motion where you pull to the sternum. Vogelpohl rows as well.
 
Thanks it much easier for me to lock my back in on sumo due to my more vertical position conventional due to the nature of the pull it's harder for me to keep my back tight
 
Upper
Current weight at 4:30am was 217

Caloric intake 3250

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

Wide grip Pulldowns
90×10
120×10
135×10
150×10
165×8
120×10

SS
Strict OHP / 10# Side raises×10
Bar×20
65×10
95×5×10
95×15

T-bar row
90×10
135×2×10
160×7,5

SS
Incline DB press / 20# side raises×10
60×10
70×3×10

Iso-wide chest
90×5×10

Flite sternum row
90×10
110×4×10

Plate loaded Machine shrugs
4 plates×5 (paused at top all sets)
6 plates×2×5
8 plates×2×5

Machine dips
5×10

Machine pullovers
4×10 + set of 8

Rear delt flys
4×8-10

Seated machine curls
4×8-10

Seated BTN press
4×amrap

Seated side raise machine
2×amrap with bunch of partials

Notes
Great day, BP 118 over 76 heart rate 56 just after getting home

Thats it Thanks for reading
Dmax
 
Picked up some bulk l-citrulline malate and L-Leucine this week to add to my pre and post workout looking forward to seeing some benefits
 
Holy volume!

With the Leucine from the isopure as well as the 3 added grams intra idk how big a difference more leucine will make, but the cit mal should be noticeable before long definitely.
 
Got asked to work tomorrow so it will be another early ss morning. Planning on reps with straight bar to get used to it again
 
Me squat & deadlift
Current weight at 3:30am was 219

Caloric intake 3250

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

Early morning Super Set
Deadlift & squat
135×10 4" block pulls
Bar×10 Texas squat Bar sleeves
225×5
145×5
315×5
235×5
405×5
325×5
455×3
415×3
455×3×3 deadlift
455×3×3 squat
455×1 bitch out penalty box immediately drop to 325×16
455×10 Deadlift

55 mins

Notes
Not the day I was looking for but I'll take it i had envisioned 455 for 5's which I know I can to but just couldn't get my upper back tight with straight bar think it was just too high due to the guy I was working in with no big deal thou...

Deadlift was fast had more then 10 on last set but was beat. I don't understand why my hands hurt so bad when griping the bar anymore really pissing me off

That's it thanks for reading
Dmax
 
I had the same grip issue this week on a weight that shouldn't have hurt at all. Not enough grip work/ deadlifts?
 
Me bench
Current weight at 4:30am was 215

Caloric intake - 3250

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

Banded bench
Bar×10
95×5
135×5
Doubled average bands
Bar×5
95×5
115×5
135×4
140×8×3
150×3

CGBP
145×10
165×5×10

SS
DB flys / rear delt flys
6×10

SS
DB shoulder press / DB curls
5×10

Abs
Decline situps
5×10ish

140# Xwife people so forarm work lol

Invalid Link Removed
Video of set of 4 plz give tips

Notes
Felt good today no issues with my shoulders.

Held the stretch on flys hits that area that gives me fits

Jayson had a 900# bench dump we saved him from very close to a face smasher

That's it thanks for reading
Dmax
 
Duramaxhd said:
Thanks it much easier for me to lock my back in on sumo due to my more vertical position conventional due to the nature of the pull it's harder for me to keep my back tight
Click to expand...

I have noticed the same since switching. Really working my wedge on the conv pull really helped clear the issue up for me tho.
 
Duramaxhd said:
Me bench
Current weight at 4:30am was 215

Caloric intake - 3250

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

Banded bench
Bar×10
95×5
135×5
Doubled average bands
Bar×5
95×5
115×5
135×4
140×8×3
150×3

CGBP
145×10
165×5×10

SS
DB flys / rear delt flys
6×10

SS
DB shoulder press / DB curls
5×10

Abs
Decline situps
5×10ish

140# Xwife people so forarm work lol

Invalid Link Removed
Video of set of 4 plz give tips

Notes
Felt good today no issues with my shoulders.

Held the stretch on flys hits that area that gives me fits

Jayson had a 900# bench dump we saved him from very close to a face smasher

That's it thanks for reading
Dmax
Click to expand...

You need to get tighter and leg drive could be turned up a notch. I'd try loading the weight more into your back as you bring it down and use your leg drive to meet the bar. So you shorten rom and get tighter at the bottom. You are pressing the weight and need to start driving the weight. Think pushing yourself away from the bar instead of pushing the bar away from you.
 
Duramaxhd said:
Me bench
Current weight at 4:30am was 215

Caloric intake - 3250

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

Banded bench
Bar×10
95×5
135×5
Doubled average bands
Bar×5
95×5
115×5
135×4
140×8×3
150×3

CGBP
145×10
165×5×10

SS
DB flys / rear delt flys
6×10

SS
DB shoulder press / DB curls
5×10

Abs
Decline situps
5×10ish

140# Xwife people so forarm work lol

Invalid Link Removed
Video of set of 4 plz give tips

Notes
Felt good today no issues with my shoulders.

Held the stretch on flys hits that area that gives me fits

Jayson had a 900# bench dump we saved him from very close to a face smasher

That's it thanks for reading
Dmax
Click to expand...

You need to get tighter and leg drive could be turned up a notch. I'd try loading the weight more into your back as you bring it down and use your leg drive to meet the bar. So you shorten rom and get tighter at the bottom. You are pressing the weight and need to start driving the weight. Think pushing yourself away from the bar instead of pushing the bar away from you.

I may need to make a video on some set up tips for those of you who struggle with creating tightness during that phase of the bench.
 
Duramaxhd said:
Me bench
Current weight at 4:30am was 215

Caloric intake - 3250

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

Banded bench
Bar×10
95×5
135×5
Doubled average bands
Bar×5
95×5
115×5
135×4
140×8×3
150×3

CGBP
145×10
165×5×10

SS
DB flys / rear delt flys
6×10

SS
DB shoulder press / DB curls
5×10

Abs
Decline situps
5×10ish

140# Xwife people so forarm work lol

Invalid Link Removed
Video of set of 4 plz give tips

Notes
Felt good today no issues with my shoulders.

Held the stretch on flys hits that area that gives me fits

Jayson had a 900# bench dump we saved him from very close to a face smasher

That's it thanks for reading
Dmax
Click to expand...

You need to get tighter and leg drive could be turned up a notch. I'd try loading the weight more into your back as you bring it down and use your leg drive to meet the bar. So you shorten rom and get tighter at the bottom. You are pressing the weight and need to start driving the weight. Think pushing yourself away from the bar instead of pushing the bar away from you.

I may need to make a video on some set up tips for those of you who struggle with creating tightness during that phase of the bench.
 
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