Dmax's pursuit for power & performance

Cleaner beads then most I've seen, most guys I work with are pretty poor welders, especially compared to those up there lol. And the shoulder will come man, high volume overhead pressing and hitting raises each way twice a week.
 
OP rest pauses in the 65-70% are my personal favorite for anterior delts. I always did a first set last rest pause with 5/3/1 and that destroyed my delts and tris.
 
Me squat & deadlift
Current weight at 4:30 am was 215

Caloric intake 3100

Preworkout-hemovol 1 Scoop / outrage 1 Scoop

Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat (sleeves, monolift, mastodon)
Bar×10
150×8
260×5
350×5
400×5
Belt
460×5 pr touch high I'll explain
460×1 attempt to clean it up
350×12
225×3×3 looooooooong paused

Deadlift
135×5
225×3
315×3
Spud Belt
405×2
455×2
505×2
525×3 pr
4" block pulls
555×2 fast

Ss
Ghr
3×amrap
Seated good mornings
3×Amraps light thou

Leg press
6 plates × amrap

Notes
Mixed day got a couple pr's but could have been better

Squats
I couldn't get out of my own way today and stay on my heels. Back was tight but I wasn't getting under the bar well I think. Monolift is ****ing with me a can't find the proper foot placement

Deadlift
Felt heavy I just need get over apparently was just going to do doubles but saw the pr and I took it grinded it a bit thou

That's it thanks for reading
Dmax
 
Me bench
Current at 4:30am was 213

Caloric intake 3100

Preworkout-outrage 1 Scoop

Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Bench Press
Bar×10
95×8
135×5
185×5
225×3
245×1
275×1
285×1
300×1 boom
Reactive slingshot
305×3
Paused bench rep# 1 5 secs, rep #2 3 secs, rep# 3 2 secs
245×4×3

Chain jm presses
6×10

Orange band iso shoulder press
3×15

Bamboo OHP (shaky lol)
4×15

DB flys
4×10

SS
Facepulls
DB side raise
DB curls
4×10-15

Abs
Bottoms up Kettlebell side planks
22#×2×30secs
36#×30secs

Notes
Another fantastic bench day I want to thank who ever said press with purpose (swim?) really sunk in. Decent on 300 was a touch slower but to be expected with me it will improve with time

Was already do paused bench but I seen a shlieko (spelling ) video and this is how ty hey organized it

I dig the bamboo OHP big shoulder pump

That's it thanks for reading
Dmax
 
Also had a couple teammates compete yesterday the 242 guy went 9/9 with a 610/375/580 and 220 guy 7/9 500/415/560 missed 2 squats due to inexperience with wraps

Than mark hit a geared squat of 810 at 148 yesterday in training wtf
 
Finally found a massage therapist and a person who does Graston going to try to make a appointment this week to get my tight shoulder worked on
 
I'm looking forward to it the tightness is apparent in my squat and OHP I can't pull it under as far and it doesn't rotate up as much as in ohp
 
Impressive DL Pr James.
 
So I'm thinking, I'm going to start the Josh Bryant program next weekend and the last time I ran it i programed it with 520 as my base number and with that base I was able to hit 6 in wraps.

So my question is what should I start with I'm thinking conservative of 550 wraps or should I go higher or lower I done want to short myself nor do I want to miss any reps either

Also a side note I'm sad to report I have found my limit on stims hemovol and outrage mixed are just too much makes me lightheaded and feel like **** all day
 
Go as conservative as you dare and really push bar, speed, rest periods, and technique. 6 is a great squat at 220, 620-640 would be a great place to end up. So by that logic, I'd pick 540.
 
That's what I'm thinking it's been a while since then and I was riding high on proficiency don't want to start poorly and get discouraged
 
Lower
Current weight at 4:30am was 216

Caloric intake 3100

Preworkout-outrage

Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat (beltless)
Bar×10
135×5
225×5
315×5
405×1 Paused
TuT paused squat 5,3,1,0 last rep 5,5,1,0
315×6×3

Deadlift (conventional )
135×5
225×3
315×3
365×3
Paused
395×3×3
335×16

Leg extensions (first # is plates)
1×10
2×10
3×10
4×10
5×10
6×10
5×10
4×12

Leg curls
110×10
115×10
120×10
125×10
130×10
135×10

Rubish raises
135×2×10
155×3×10

Barbell lunges
135×10
185×5
225×5 each leg

Good girls & bad Girls
3×amrap

Abs
5# crunchs ×5 mins none stop

Notes
Collar bone is giving me issues this week after deadlift this weekend so skipped fronts this week

TuT squat was fun but brutal, while descending I kept the tension/torque and felt the weight in my heels and opened up so I could drop in good

Paused Deadlift is getting ruff mite drop back and add another set

More BB crap good pump

That's it thanks for reading
Dmax
 
Upper
Current weight at 4:30am was 214.3

Caloric intake 3100

Preworkout-outrage

Intra-isopure / ocean spray cran-cherr1y / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

OHP
Bar×10
65×10
95×5
115×5
135×5
155×3
155×5
135×8 30 sec, 5 30 sec, 4 reps

Incline DB press
60×10
70×10
80×5
90×5
100×2

Duffin Barbell row
235×3×10
245×10

Hs BTN shoulder press
2 plates×25
2 plates+2 25's×20,15,15,12

Iso-wide chest
2 plates×10
2 plates+25×4×10

SS
100# sternum row
4×10
Side raises
4×10

Iso-BTN lat Pulldowns (per side)
1 plate×10
2 plates×5
3 plates×5 with hold
2 plates +25×2×5

Banded dips
3×10

Machine curls
4×10

Assisted pullups
10,8,5 decreased assistance each set

Cable side raises
4×amrap

Cable Flys with hex press type movement at the end
4×10

Abs
Standing Pallof press
1 min 30 secs of reps and hold
Weight increase
30 sec hold

Notes
Tried to work around my collar bone but I still aggravated it a bit bothers me just enough to pay attention to it

Cut volume a bit short on ohp some dude needed the rack and the one next me was being used by some baby quarter squatter who I guess was maxing according to him

Incline was good was gunning for 100 for 1 and got two yippee

Back is pumped from rows

On Pallof I figured I could go 2 mins 30 none stop but that wasn't the case got hard quick

That's it thanks for reading
Dmax
 
Hyde said:
I see 198 creepin up... Dude your volume had my thumb cramping with the scrollin'!
Click to expand...

It's getting there I give it another week before I cut calories again. The scale isn't moving very much mainly 3 lbs swings but the comp changes I'm seeing are good

As for the volume I just like to workout anymore it's fun to me and when I'm in there I aways see something and think that would be fun and I got the time so why not. Last night's session only took 1hr 40mins
 
Shoulder is improving stayed away from stretching or pulling on it today at work

Going to see Batman vs Superman tonight probably going to suck
 
Nice work man. Liking the rest pause work on OHP. Ok beats suck lol, I wouldn't expect much either from that film.
 
I'm looking at this plan I'm going to start tomorrow and my top set is 80% for 3 if I did my math correctly this gives me about 435 for 3 off of 545 sounds a bit easy to me but it is the first week so we'll see
 
Me squat & deadlift
Current weight at 4:30am was 214

Caloric intake 3100

Preworkout-outrage
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat (mastodon monolift)
Bar×10
110×10
150×8
240×5
270×5
350×3
Belt (unlatched )
400×3
Latched 2.5m destroyers (light wrap)
440×3 80% actually worked out to 436 but 4# who cares

Speed squat (sleeves beltless)(65%)
255# bar weight +82# chain weight
6 sets of 4 less then a min rest

Deadlift
275×5
315×5
365×5
Belt
405×5
455×5 (called it on heavy sets collar bone)
365×2×3 pulled as singles

SSB good mornings
Bar×10
152×10
242×5×5

Attempted overhead squat
Suck
And suck more

6 plate leg press (pressing thought my heels)
3×amrap

Notes
Good day form was on point 440×3 was speedy lost some tightness on the 3rd due to rushing when it feels fast I tend to rush

Decided to go with chains on speed squat rather then straight weight seemed like a good idea kept my good form even thou I was sharing a rack with Leah and the rack was 4" below my normal height

Deadlift felt ok 455 I started to feel it in my shoulder so shut it down on heavy bummed out wanted 505×5
65% of Max triple singles for speed and form

Then posterior chain work per normal

That's it thanks for reading
Dmax
 
Wish I could figure out this shoulder feels tight all around. Pec is tight feels lat feels tight and so does the trap on that side. Seems like the top is being pulled down and the point is pushed into the cap of the shoulder if that make sense. Therapist appointment isn't till the 16th she is that busy
 
Me bench
Current at 4:15am was 213

Caloric intake 3100

Preworkout-outrage
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Bench Press
Bar×10
95×10
135×10
185×5
225×3
245×1
265×1
275×fail wtf
275×1 easy ha
285×1
Reactive slingshot
285×3,3,4
Paused bench 6,4,2 count
235×3×3
225×9 1/2 God damn it wtf

80#Chain jm presses
Bar×10
55×10
65×10
75×5
85×2×5 with CG rep out

Ss
Heavy band 45° rope lat pulldown
4×10
Db Rear delt flys
35×4×15

Ss
Decline Abs
3×amrap
45# DB curls
3×amrap
Bamboo shoulder press
3×15 with BTH burnout last set

Notes
Felt a bit heavy today first 275 I move the bar hight thinking it would help me get tighter but that wasn't the case second kept good tightness and blew it up 285 single still wasn't as tight as I should be so it was a bit harder then last week. Switch to Reactive slingshot and worked on tight and get the bar down faster mainly just handling the weight

6,4,2 per set is hard I recommend trying it helps quite a bit

Like this setup so far anyone see anything I could try or do differently

Easter macros when out the window again I tried to keep it under control but failed o well just a couple day set back luckily there is no more holidays for a while lol

That's it thanks for reading
Dmax

Edit: for the most part collar bone wasn't an issue had some breifs pinches mainly just tightness post workout
 
Duramaxhd said:
Good new my chiropractor doesn't think my collar bone is dislocated or out of place thinks it's just a strain
Click to expand...

That's good to hear. What side? Sometimes pulling O/U grip, the side where I broke my clavicle and have AC issues (and the under grip) hurts sometimes.
 
Oddly enough it's my over hand side, if I recall correctly on the final pull that side lagged in locking out my knee so I bet a lot of weight shifted to that side
 
Lower
Current weight at 4:30am was 217
Caloric intake 3100

Preworkout-outrage
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat ( high bar / beltless )
Bar×20
135×10
225×5
315×5
365×5×5 2 count paused with 3 count on final rep
315 low bar ×10

Coan stiff leg deadlift (straps)
225×15
315×3×10

Leg extensions
4 plates ×4×12

Prone leg curls
90×3×10
100×12

DC calf raises (slow reps with hold)
400×10
490×10
580×5
640×2×5

DB BSS
55# per hand 4×10

Rubish raises
135×10
185×3×10

Abs
10# ab crunchs 5 mins none stop
70# plate side crunches 4×10

Notes
Squat felt really good today pauses weren't that difficult popped up fast

Should is still an issue only felt it slightly on stiff leg deadlift

Decided to get the bar off my back and went with DB BSS I noticed my right leg is way more stable then left

That's it thanks for reading
Dmax
 
that's definitely a solid pause on those squats, it's got to make you feel good knowing that you have a strong enough drive out of the bottom to have total control of that weight.
 
Another awesome session. Nice job, buddy.
 
What about getting some soft tissue work on that shoulder chest upper area? Just a hard massage? The 16th is a ways off to push through it man.
 
Balthazar said:
that's definitely a solid pause on those squats, it's got to make you feel good knowing that you have a strong enough drive out of the bottom to have total control of that weight.
Click to expand...

I can really feel everything fire lately. Definitely a confidence boost

herderdude said:
Another awesome session. Nice job, buddy.
Click to expand...

Ty sir

capo180 said:
Crazy pause work the past two sessions man. Hopefully that shoulder heals up soon for you.
Click to expand...

Ty me too very annoying problem

Hyde said:
What about getting some soft tissue work on that shoulder chest upper area? Just a hard massage? The 16th is a ways off to push through it man.
Click to expand...

Been looking for a place but I can't seem to find a trustworthy place or time to get it done. I made the appointment mainly for the click I get when pressing overhead
 
Upper
Current weight at 4:30am was 216

Caloric intake 3100

Preworkout-outrage
Intra-isopure / ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Wide grip lat Pulldowns
70×20
90×10
110×10
130×10
150×10

SS
Seated military press (BB style)
20# side raises each set
Bar×10
65×10
95×10
135×10
155×5
165×5
135×2×10

Flat DB press
45×4×15 deep stretch and breif pause

Duffin Barbell row (versa gripz )
235×4×10

Incline DB press (same as above)
45×4×15

BTN HS shoulder press
90×4×15

Rear delt cable fly
20×15
30×10
20×2×15

Facepulls
80×10
90×10
100×10
100×10

Cable upright row
70×3×15

Squat
Because I was pissed at the BB 1/4 squatters in the rack I wanted to do ohp in and wanted to see if I could....
Load 315
2 reps no warmup no belt no sleeves gravy

Ss
Overhead tricep extension
4×10
Curls
4×10

Strict cable Flys
4×15
High flys
4×15

Ab
Many Pallof presses

5 Bw pullups (no go on shoulder)

Notes
Good day no open racks and tried killing time with pulldowns but the bros rule lol

Read some things on Mike isratal fb page so decided to change a few things around. Odd thing my Incline was way easier then flat so glad I'm going to start doing them again

More shoulder work, it funny none of that bothered my collar bone

Squat fast and smooth inner thigh was tight thou

That's it thanks for reading
Dmax
 
Me squat & deadlift

Current weight at 4:15am was 214
Caloric intake 2995

Preworkout-outrage
Intra-isopure / 24oz ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat (mastodon / monolift )
Bar×10
110×10
150×5
240×5
350×3
400×3
Wraps 2.5 destroyers
430×3
465×3

Speed sets
255+80#Chain×7×4
8th set of 12

Deadlift (sumo)
135×8
225×8
315×8
385×8
405×8

SSB squat (narrow stance)
152×8
242×8
292×8

Short interruption Brain wanted me to pull 515 after much back talk and bitching

Sumo 515×1 easy

Back to SSB
332×8

Reverse hyper
100×10
150×10
200×10
220×10

Weighted Ab roller
25#×3×10

Cambered bar wobble squat
36# Kettlebell×3×5

Notes
Great day final set was gravy first rep was right there next two I buried. Getting used to wraps again is odd to feel that tightness again

Grooved speed squat nicely fast for the most part

Deadlift felt fast had good hip action today cut it at 405×8 shoulder till I got the challenge 15 mins later 515×1 with hundos on the bar for the first time

Quad and hamstring work felt good I need to apply the same stance to comp squat had great rebound

That's it thanks for reading
Dmax
 
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