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Dmax's pursuit for power & performance

I bet dude. Crap load of work. My wife and kids are gone so I passed out the whole day. And I barely even did anything today lol
 
Sean1332 said:
I bet dude. Crap load of work. My wife and kids are gone so I passed out the whole day. And I barely even did anything today lol
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I did some boxsquat (heavier dynamic), few LIGHT db RDLs, and hit the stationary cycle for 20 min and my hammies feel torched and I'm dead lol

Sometimes you just need to recover.
 
Me bench
Current at weight 4:15am was 214
Caloric intake 2995

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

Bench Press
Bar×10
95×10
135×8
185×5
225×5
245×3
275×1
295×1
305×1 grinder not as tight as I should be
Foam padded 1 board
315×2
315×1
315×1
Reactive slingshot
315×1

Paused set 6,4,2
240×3

Bufflo bar paused sets 6,4,2
240×6 count 4 count nope lol
205×3
215×3
225×3

SS
Rolling tricep extensions
5×10-12
Green band flys
5×10

SS
Mini band Facepulls
5×10
DB curls
5×amrap

SS
Iso-Orange band shoulder press
4×10
Green band side raises
4×10

Hanson shrugs
3×10

SS
Abs
Weighted Planks
100#×1min
225#×40 sec
246#×25 sec
Kettlebell side planks
3×as long as possible

Note
Great day felt speedy up to 275 then decent was a bit slow 295 was tuff but sometimes u got to go that bit extra so went for 305 tng, grinder but got it think I rushed it a bit.

Not sure what I was doing on the 315 I guess just feeling/getting used to the weight

Bufflo bar pauses were hard as crap the slight increase in the motion combined with the pause damn. Think we are going to regular bench with that next week

Then BB stuff should have done more rear delt stuff

That's it thanks for reading
Dmax
 
Any secret to how you're putting weight on your planks? A bud?
 
I only go that heavy when I trust people to put 100# plates on my back. If not I pre stand up 3 to 4 plates on edge the reach around and tilt my body and lay them on my back then adjust as necessary then plank

Edit: most I've done is 4 on my own
 
Lower
Current weight at 4:30am was 211

Caloric intake-reset

Preworkout-outrage
Intra-isopure / 28oz ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat (high bar beltless wide stance)
Bar×10
135×10
225×10
315×5
365×1
405×1
445×1 pr
405×3
385×3
365×3
315×10

Seated calf raises
100×6×6 slow reps with pauses

Leg extensions
4 plates×10×10

Deficit Coan stiff leg deadlift
225×7×10

Prone Leg curls
90×7×6 (bad hamstring pump)

Db Bicep curls
5×amrap

Db BSS's
60 in each hand×3×10

Rubish raises
135×3×10

Abs
15#×3 mins
1 min alternating side crunches

Notes
Good day weight moved ok but just wasn't feeling the rep work today. On the 445 I went to pop up and my back cracked sorta freaky lol

Still continue to nurse the shoulder so Roman deadlifts were on the table for today

Trying to increase my volume on some stuff

Operation bicep is under way training them as much as I can

That's it thanks for reading
Dmax
 
Just been reading more of Mike's stuff and figure it only takes a few extra mins


So I'm resetting my diet the reason bing is I picked up a cut template from rp and I will be hitting the base numbers for a couple weeks to see how that treats me. I still feel like I'm in the heavy category for lifting so going to stick with but if anyone with experience feel otherwise speak up plz
 
Where'd you find those Coan style RDL? I've been curious what you're doing there.

Biceps are do small, you just hit em with some curls between sets and they'll grow. Its not like we've maxed out our biceps and need to get creative to grow them.
 
Dmax's pursuit for power & performance

I thought i was the only one that didn't know what they were.
 

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If we are basing it off of compound movements, I'd say you're around Moderate, but then your assistance work all seems to be 10+. I've personally based that chart off of my primary compound movements, since that's where the majority of my training day is at lately.
 
Got this off the official page I would appear to fall in hard is this one


Edit: it does seem like moderate
 

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Upper
Current weight at 4:30am was 213

Caloric intake last time of hard day on rp template

Preworkout-hemovol + caffeine
Intra-isopure / 28oz ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

SS OHP
22# side raises + front raises 8-10 per set
Bar×10
95×10
135×10
145×6,6,3,4
135×3×5

Flat DB press (deep stretch)
50×5×15

Ss
Barbell row
225×6×5
Rear delt flys
10×4×15

BTN HS shoulder press
2 plates×5×15

Incline DB press (deep stretch )
50×4×15

Hs rear delt machine
5×15

Hs iso-lat front Pulldowns
5×15

Facepulls ( 3 different angles )
3×15 each lvl 5 lbs increase each set

Rope curls
5×15

Ss
Cable high flys
3×10
Front raise
3×10

Abs
Pallof press
4 sets

2 hr session

Note
Great day think I blew my ohp power right away with the 135 set of 10 was planning on 6 for 6 set but 3rd set I got lose then 4 set I just said **** it, I was beat lol

Then beating of lats and shoulders. Skipped triceps cause they got enough work and we're pumped as hell

The addition of the Pallof press has really helped the pain I've been getting on the top of my hip

Diet
Start my first true rp template day tomorrow none training on base just to see where that gets me

That's it thanks for reading
Dmax
 
I'd say that's an intense workout
 
Thanks everyone

So ordered so meal prep container this morning. This rp **** is going to take a lot of prep on sun for work during the week :-(
 
Duramaxhd said:
Thanks everyone

So ordered so meal prep container this morning. This rp **** is going to take a lot of prep on sun for work during the week :-(
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Sunday meal prep is fun, especially if you can get your wife to help.
 
Sean1332 said:
That's gotta be fun with kids, too. 4 different dinners lol

And no way in hell will a pregnant wife meal prep lol
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That's everyday anyway

She could do it cause she's not a sweets person she is a carb/ potato and salt person that's her problem
 
I do all the cooking at our house too (and grocery shopping). She's useless in the kitchen but that's fine because I make her do the laundry and cleaning to make up for feeding her lol. Teamwork!
 
Hyde said:
I do all the cooking at our house too (and grocery shopping). She's useless in the kitchen but that's fine because I make her do the laundry and cleaning to make up for feeding her lol. Teamwork!
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Works kinda the same way in my house lol. Nice.
 
More free veggies. You probably won't feel any more satisfied but they're good for you and if you have the room why not? Just don't add them in too fast so your colon doesn't explode.
 
1 cup of veggies? Fck that. Anything that limits you to one cup of veggies is completely retarded.
 
Dmax's pursuit for power & performance

I dont get enough veggies, dont let me fool you. But i also don't purposely restrict them. That just plain dont make no sense.
 
Lol. Phew i was like wth! But still i dont get restricting them. Especially broccoli, etc that are barely anything other than fiber and micros
 
Dmax's pursuit for power & performance

Not blaming you man. Just sayin i dont get it lol
 
He writes it like that to make sure you get some goodness in - email him personally and I guarantee he will tell you as long as you are eating "free" type veggies like cruciferous greens you can have at it. Heck, nobody ever blew a diet from too many green beans and peppers even lol
 
Actually just got done looking up the nutritional facts he makes his assumptions off of and I can have more. It 5 net carbs worth so carbs minus the fiber. Ty Hyde
 
Duramaxhd said:
Actually just got done looking up the nutritional facts he makes his assumptions off of and I can have more. It 5 net carbs worth so carbs minus the fiber. Ty Hyde
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No problem - I've never heard a diet coach known for anything not allow unlimited veggie fiber after all, and Mike doesn't strike me as dumb.

If a guy is slamming bowls of peas, yeah he could easily end up a few hundred calories over daily and start sabotaging the diet. But not broccoli...hell the i3c in it reduces e2 (marginally) even, further promoting leaning. Nobody ever got fat on cabbage alone.
 
But Hyde, you never cook cabbage without butter! No Polish grandmother I take it?
 
Me squat & deadlift
Current weight at 4:15am was 213

Caloric intake- first moderate day

Preworkout-hemovol+caffeine
Intra-isopure / 18oz ocean spray cran-cherry / Isopure bcaa's / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat
160×10
240×5
330×3
Belt unlatched
400×3
Wraps 2.5 destroyers latched
440×3
485×5 (pr supposed to be 3 lol)

Speed squat with chains
245 bar weight + 126# chains
9 sets of 4
1 set of 8

Deadlift 5's
135×5
225×5
285×5
Spud belt
335×5
425×5
500×3 1/2 boo

SSB 5 count pause squat beltless
242×3
292×2×3

SS
Ab roller ×5×10
Curls 5×5

Ghr
1×5 nope

Hamstring leg press
3×Amraps

Kettlebell chamber bar stability squat
60# bells on short oranges
3×3

Notes
Squats are feeling great 485 fast on the first rep and per my dumb ass self I rushed the second which made the subsequent reps harder but still happy

Deadlift
Felt good till 500 then bar got in front of me again and yanked my shoulder so it screwed again. Going to take a step back and really work on form so I stop messing stuff up its a good way to get hurt

Tried Ghr but back of my knee is bothering me from Tuesdays stiff legs feels loose and sore so I stopped

That's it thanks for reading
Dmax
 
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