Dmax's pursuit for power & performance

Dmax's pursuit for power & performance

Duramaxhd said:
Any thoughts on how to tackle my deadlift situation
Click to expand...

It'd probably be easier to give you some advice/things to work on with some videos.
 
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Sean just commented in Nomz' thread about switching to hook to correct bar path. I can't remember if you already do, or not.

You're way ahead of me in this stuff but I'll try anyway: if 500 caused me to lose form I'd pick the highest weight under that in which I didn't lose form and just nail a bunch of singles on that to retrain my motor skills.

Chad Wesley says to treat each rep like its a 'single' to do just that. Even on your 135# pulls.
 
RegisterJr said:
Sean just commented in Nomz' thread about switching to hook to correct bar path. I can't remember if you already do, or not.

You're way ahead of me in this stuff but I'll try anyway: if 500 caused me to lose form I'd pick the highest weight under that in which I didn't lose form and just nail a bunch of singles on that to retrain my motor skills.

Chad Wesley says to treat each rep like its a 'single' to do just that. Even on your 135# pulls.
Click to expand...


First Sean is a man among men
Second u are absolutely right that is going to be the plan if form is not right I'm not doing it
 
Me bench
Current at weight at 4:15am was 214

Caloric intake - base 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

Bench ( buffalo bar )
Bar×10
105×10
145×10
195×5
235×5
245×5
255×5×5
Reactive slingshot
285×4
285×5
315×1

CGBP
185×10,10,8
165×4×10
165×10 20 sec 4 reps 20 sec 2 reps

SS
DB flys
4×15
Mini band Facepulls
4×15
Doubled green band pushdowns
4×15

SS
Assisted pullups
5×5
DB curls
5×15
Mini band side raises
5×15

Kettlebell rear delt flys
3×10

Mini band front raises
3×15

Ab
Chain weighted side planks
3 ×30secs

Notes
Good day, I like the Bufflo bar for pressing can't wait till we get a dufflo bar it will be even better. Bet I could have pressed 315 raw today it felt so easy with the slingshot.

Ridiculous pump on CGBP everyone tried rest pause on the last set and that was the average reps lol

Still working on rear delts and Biceps and I need to do pullups I always pass on them

That's it thanks for reading
Dmax
 
So if anything I'm going to have a clean gut with this diet due to convenience I ate a lot of oatmeal and fruit so far

Meal prep is a fail so far damn container I ordered never made it due to the 5 inchs of snow yesterday plus I way underestimated my needs for this week
 
Today's update

When to the Dr today and finally had my mind put at ease. I had this bump between my shoulder blades that was rather big and was fearing it was something serious but thank goodness it's only cyst or fat deposit got a referral to a plastic surgeon to have it removed and consulting on my minor extra skin

Got my meal prep container in the process of making 1oz turkey beef and bison meatballs and roasted veggie

Front of both shoulders are stiff icy hot all day
 
That's good news brotha. Be good to knock down some of that skin, too!
 
Lower
Current weight at 4:30am was 212

Caloric intake: base moderate

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 ( sleeves beltless )
Bar×10
135×5
225×5
315×3
405×1
455×1 another beltless pr
3 count pauses
315×5
355×4
365×3

Rack pulls
315×5
405×3×4
455×3 shoulder
405×4

Leg extensions (P=plates)
2p×20
3p×15
4p×10
5p×5
6p×5
7p×3 had an help to get it started
Same on the way down

Snatch grip deficit stiff leg deadlift
135×10
155×3×15

Leg curls
4×15

Calf press (slow with pauses)
4×10 2 in 2 out


Double orange band BSS
3×10

Double orange band curls
4×amrap

Rubish raises
135×10
155×10
185×5
185×6

Good girls & bad Girls
2×Amraps

Roman chair
2×1 min 30 sec
Standing side crunches
70×2×amrap

Abs swing
30#×burnout

Notes
Good day squats were fast 455 felt a few bones Crack lol.Then some light but difficult down sets. Friend needed the rack so cut volume short.

Using rack pulls to train to maintain shoulders back position

7 plates extensions was a pain I couldn't get it to break so I had a friend help me make the initial break

More of the usual

Good to get some flips and hammer swings in tomorrow before I go to my first massage therapy session I'll get my usual wed in on Thursday

That's it thanks for reading
Dmax
 
Duramaxhd said:
Good day squats were fast 455 felt a few bones Crack lol.
Click to expand...

I feel as though that weight would be bound to set everything back in some kind of alignment if it was off to begin with lol. I get a lot of tension between my shoulder blades and sometimes I can take a deep enough breath to expand that area and it causes everything to pop back in place. I can't imagine how hard a significant squat pushes on things that aren't lined up right.
 
Balthazar said:
I feel as though that weight would be bound to set everything back in some kind of alignment if it was off to begin with lol. I get a lot of tension between my shoulder blades and sometimes I can take a deep enough breath to expand that area and it causes everything to pop back in place. I can't imagine how hard a significant squat pushes on things that aren't lined up right.
Click to expand...

I hope this is the case lol
 
i was having trouble with the si joint on my right side off and on for awhile and once i started training again it sorted itself out. i did some extra stretching and what not to try and balance it but all the olympic lift stuff that i do, like deep squats and cleans etc requires such a level of flexibility in the hips that it just kind of mended itself over time.
 
Today

Conditioning? Bullsh!t idk
Tire flips ×3
Hammer swings ×10 each side
Prowler 1 push 1 backwards
6 times though

Went to the massage therapist today. Very nice lady worked on my right shoulder mashed the crap out of my forarm some flossing inner and outer rotation while mashing.. feels decent certainly not as stiff as it was
She suggested I stay away from military press do my ohp pattern she said when I press up my head comes forward like everything is packed tight and that's how it feels...

That's about it normal upper day tomorrow we'll see how it goes she wants me to text her afterwards
 
I was having a convo with a swat officer yesterday and I guess the big thing at massage parlors now are 'cuddle girls'. You rent a girl(s) by the hour to supposedly either sit next to you or cuddle with you.

Was this similar to your experience while showing her your 'pressing movements'?
 
Paying to cuddle.... Dang son, spend some time working on yo game and they'll be paying YOU, naw sayin' dawg??
 
Upper
Current weight at 4:30am was 211
Caloric intake base / moderate

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

Not supposed to do OHP sooooo........

SS
OHP lol / green band pull-a-parts×10 every set
Bar×10
65×10
115×5×10
115×3×8

Strict Barbell row
135×15
155×5×15

Flat DB press
65×6×15

SS
Hs BTN shoulder press / 17# DB rear delt flys ×10 each set
110×5×15

SS
Sternum rows /17# DB front raises 20 each set
70×15
70×10
55×2×12

Incline DB press
65×15
65×2×10
65×9

Monster mini resisted plate loaded ez-bar skullcrushers
Weight unknown
10, added 20# 10,8,5 strip 20# 4 reps

Assisted pullups
5×5 will very slow eccentric

Strict flys
30×10×10 in an arch pattern

Rear delt cable flys
20×3×20

Cable side raises
3×10

Cable btb shrugs
3×10 long holds

Machine curls pyramid up then drop set down

Abs
Lying Pallof press
60#×2×5
80×3 long first rep

Notes
Holly pump today, upper body felt monstrous

Still clicking in my shoulder but mobility was much better I could see it in the mirror. Front of the shoulder still hurts thou.

Then more of the usual

Diet appears to be going well good energy and no real hunger yet but I'm still on base which is the first part just to establish the routine there is 3 more cuts if need be

That's it thanks for reading
Dmax
 
Duramaxhd said:
Upper
Current weight at 4:30am was 211
Caloric intake base / moderate

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

Not supposed to do OHP sooooo........

SS
OHP lol / green band pull-a-parts×10 every set
Bar×10
65×10
115×5×10
115×3×8

Strict Barbell row
135×15
155×5×15

Flat DB press
65×6×15

SS
Hs BTN shoulder press / 17# DB rear delt flys ×10 each set
110×5×15

SS
Sternum rows /17# DB front raises 20 each set
70×15
70×10
55×2×12

Incline DB press
65×15
65×2×10
65×9

Monster mini resisted plate loaded ez-bar skullcrushers
Weight unknown
10, added 20# 10,8,5 strip 20# 4 reps

Strict flys
30×10×10 in an arch pattern

Rear delt cable flys
20×3×20

Cable side raises
3×10

Machine curls pyramid up then drop set down

Abs
Lying Pallof press
60#×2×5
80×3 long first rep

Notes
Holly pump today, upper body felt monstrous

Still clicking in my shoulder but mobility was much better I could see it in the mirror. Front of the shoulder still hurts thou.

Then more of the usual

Diet appears to be going well good energy and no real hunger yet but I'm still on base which is the first part just to establish the routine there is 3 more cuts if need be

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

Not supposed to do OHP lol
 
Do cage presses instead. Keeps the weight in front of you.
 
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Or Richard Simmons' overhead calisthenics
 
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Most people don't know Josh Bryant incorporated a ton of Simmons' methods when he developed Jailhouse Strong. And Richard shares his last name with Louie, who is pretty widely accepted as a phenomenal strength coach. The more you know...

#itstheinternetsoitmustbetrue
 
Yesterday
Me squat & deadlift
Current weight at 4:15am was 212
Caloric intake basic moderate

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 (monolift + tsb )
Bar×10
145×5
235×5
345×3
Unlatched belt
435×2
Wraps 2.5 destroyers
485×2
505×3 pr

75% speed work (sleeves belt)
415×4×3

Form deadlift (all reset reps)
135×10
225×5
275×3
315×1
335×1
365×1
385×1
405×5 singles

Good mornings
5×10

SSB Banded Hatfield squats
Bar×10
112×10
132×10
162×10
172×10
202×10
222×10

Rear delt flys
5×10

DB curls with zotman curls on the way down
5×10
Abs
Leg raises
4×10

Notes
Good day very happy with my pr pretty sure if kept better form on the second rep I could have done 4 maybe 5 if I really pushed it

Stuck to form on deads none of the pulls aggravated my shoulder. I found out I can't pump mark told me when I do I never get my weight in my heel nor my hips low enough

Did very light strict gm's got a very good stretch

Hatfield were awkward at first but I got used to it had my legs pumped

That's it thanks for reading
Dmax
 

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Today
Me bench
Current at 4:15 was 215 ( 5 hrs sleep)
Caloric intake-basic moderate

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

Bench (buffalo bar)
Bar×10
105×10
Add 84# chains 50% deload at the bottom
105×5
145×5
195×3
215×2
Reactive slingshot
235×1
255×1 moved great

Down sets (chains as well)
165×5×5

Wide grip Incline press
Bar×10
95×10
115×10
115×10 Reverse grip
135×10×10

Football bar Banded skullcrushers
6×10

Ss
Rear delt flys
5×15
Green band low flys
5×15

Comb curls
5×15

Assisted pullups (dead hang chest to bar)
6×4

Ss
Green band side raises / front raises
4×10

Abs
3 sets of stir the pots

Notes
Good day, last couple set of slingshot I blew air into my belly man did that ****er move. Carried that to my down sets and grooved it great for the most part

Incline was easy all the way till the end but I wanted to build up some endurance in the tendons going that wide index if not more on the rings

Curls Abs and rear delts everyday I hit the gym

That's it thanks for reading
Dmax
 
Learn to pick the weight up sumo or conv to prevent stiff leg, it's a tightness issue more then a strength or muscle issue. I prefer duffin style sumo and leeman style conv
 
I just need to do it right every time. The guys aren't the greatest at spotting bad deadlift form except for a couple people
 
Dmax's pursuit for power & performance

Duramaxhd said:
I just need to do it right every time. The guys aren't the greatest at spotting bad deadlift form except for a couple people
Click to expand...

Sorry I meant picking it up with the hips. It's a simple loading thing that once you know what to look for you should be able to see easily

Post some vids so we can help out
 
Looks tasty
 
Today
Conditioning day
Caloric intake-basic non-training day

Warm-up- sweating my ass off all day in 80° weather in nomex suit and welding under a clear plastic tent/green house in the sun lol

The work
30 mins of
3 tire flips
sets of 10 per side sledgehammer strikes
75# DB per had 60 foot farmer carry
Last 2 mins I just swung the hammer till I couldn't
Did at least 10 times through very little breaks

Notes
Sweat to death today with this session thought about doing prowler but didn't feel like dragging it out
Sledgehammer had me breathing hard

That'sit thanks for reading
Dmax
 
Baked DMax for dinner, it sounds.
 
Lower
Current weight at 4:30am 213 ( unless I see something different by sun I'll be moving on to cut 1 of the template)
Caloric intake-basic moderate

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 (wide stance, high bar, beltless, paused box squat approx. 1" above parallel)
Bar×10
135×10
225×5
315×5
415×7×3

Hack squat machine (heel press focused)
2p×10
4p×10
4p+50#×5×10

Seated calf raises
2p×7×5 slow paused reps

Leg curls
5×15

SS
Occluded leg press with reverse lunges
4p×30,25,25,20,15
Reverse
40#×4×10 then 5
Between set 4&5 I never took the band off brutal

SS
DB curls
Seated rear delt flys
Combo curls
3×10

Rubish raises
135×10
155×10
185×10
205×5

Abs
2min Ab machine×2
Different machine burnout×2

Note
Good day legs are pumped, stayed away from any deadlifting trying to let the collar bone finally heal

Going to switch to more hamstring focus training Quads don't really need the attention

Occluded was fun used my mini band for it didn't think the were tight till I started the work then it kicks in.

That's it thanks for reading
Dmax
 
Upper
Current weight at 4:30am was 215
Caloric intake-basic moderate

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

SS
OHP / green band pull-a-parts ×10
Bar×10
65×10
95×7×15

Flat DB press (strict press pause at bottom)
50×7×10

Barbell row
135×7×15
225×3

Incline press (same as above)
40×7×10

SS
Hs BTN shoulder press / 15# side raises×10
110×5×15

Ss
Sternum row / more side raises
5×10

Hs iso-high lat Pulldowns (2 count holds at the bottom)
50×5
60×5
70×5
80×5
50×5 longer hold

Curls
3×amrap

Rear delt machine
5×10

Assisted pullups
4×5 (slow drops)

Flys
More combo curls
Some triceps

Notes
Mad pump again felt really good

Weight was up this morning but the way my schedule is I eat a lot of my food before bed so we'll see what happens over the next few days

Collar bone was pinching me today for some reason

That's it thanks for reading
Dmax
 
Well narrowly avoided having to work tomorrow

Next 2 days will represent the last of the base moderate day starting Monday I'll be switching to cut 1 moderate 1 hopefully this is the only adjustment needed to make my goal, I don't want to have to move to cut 2 it's bad enough on cut 1 I lose 1/2 my fats
 
Me squat & deadlift
Current weight at 4:15am was 215
Caloric intake-basic moderate (second to the last day before cut 1 commences)

Preworkout-hemovol
Intra-isopure / 18oz ocean spray cran-cherry / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Really didn't feel like coming in today

Squat (mastodon / monolift)
Bar×10 ( very tight today)
150×5
240×5
330×3
Belt
440×1
500×1 (sleeves pr about damn time too)
Wraps 2.5 destroyers
535×2 rep pr

Speed sets (approx min rest)
415×4×3
415×6

Deadlift (form and resets)
135×5
225×4
315×3
405×2
425×1
445×1
465×1
Beltless conventional
315×3×5

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Plz tear me apart

Paused good mornings
175×6×5

Ghr
6×5

Leg press
6p×3×amrap

Abs
Decline crunchs
3×amrap

Ss
Rear delt flys / DB curls
3×10 both

Notes
For not wanting to be there I'm so glad I went. Crushed my sets today 500 felt so easy I couldn't believe it even with that big ass jump. Then 535 flew tried to slow up for my second but still rushed it a tad got a touch forward but still moved good. 415 was easy but the unracking still sucked working in with Leah so bar is at the bottom of my sternum for unracking lol

Deadlift form work, im really working on this. Switched my underhand grip per marks suggestion shoulder felt ok with this

Then pump work or work whatever you want to call it

That's it thanks for reading
Dmax
 
From the guy who is rehabbing discs and doesn't pull sumo, nor have I pulled off a conventional 600 yet even, I'd say your back could be tighter and you're not wedging your hips into the bar hard enough.

Lou used the phrase the other day I think in Jared's log "making the bar set up around you" and that's really what I notice missing: that powerful wedge that will get you in tighter.

Whether that's mobility as mentioned or what idk, but from a leverage perspective just watching its obvious your sumo pull can only go up as you hammer things out further.

Great job on your 500 in sleeves, plus the wrapped double! Dope
 
I agree on the tightness 405 I could have been tighter and after watching the video I attempted to fix it on 455

I hope what u say is true I really want to get things moving cause I know 600 is in there somewhere my best pull is 550 with apparently **** form

And ty I'm really happy with how things are going
 
Duramaxhd said:
I have felt that this may have been a issue. I'll attempt to work on some mobility for them since normally do nothing
Click to expand...

I said almost. I need to see a front view with side view.

I'd love to see you make the bar move around you and wedge better as Hyde pointed out. This will really give you a great starting position and speed off the bottom.

Once that is done. I'd worry about mobility if it is limiting you there. For your front view, it should look like a leg press if that makes any sense. Also with your power 315 and below should be floating before you pull just from the tightness and wedge you create.
 
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