Dmax's pursuit for power & performance

Dmax's pursuit for power & performance

The grindiest of grinders lol. Way to ride that one out man. And what do you mean there's slack in your hook grip?
 
Picked up a tens unit today for my knee and glutes I hope it helps

Also had a lot of pressure in my gut pushed around a bit and sorta pushed in a soft spot felt like fluid. I experience no pain even when bracing and no protrusion from belly so I'm going to assume nothing serious
 
There's slack in my hook grip, if we're thinking the same thing. It hangs/"hooks" from my thumb/index. It's not like I'm completely palming the bar.
 
Yeah it wont be as deep in your palm. I agree with sean and dont think its anything to worry about. I wasn't quite following until he clarified but it looks like you figured it out
 
I get no slack in my hook but I set my hook differently then more people due to my fat hands lol I set it high in my palm and twist my thumb under. Take pressure off the joint of the thumb too. Hurts way less.

Also are you using a wrapped max for your program then basing the back down sets off that wrapped max but not using wraps? If yes I'd either wrap for all down sets or the easier is use a raw without wraps for that work.
 
The whole thing based off a wrapped max. My thought processes was I get so much out of wraps why wrap for the down set it would be super easy. But in hine sight I should have not be lazy and wrapped yesterday to get the sets in
 
Me bench
Current at 4:15am was 212
Caloric intake-cut 1 moderate 1

Preworkout-Pump igniter
Intra-isopure / blue raspberry kool-aid 80 grams / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Warm-up
Push-ups
Banded tricep OH extensions & lat Pulldowns

Bench
95×10
135×10
235×3
260×2 +1 fail
260×2 +1 fail
205×5×4
205×8
205×5
205×4

Dead bench
135×5
185×5
205×5×5

Incline press (wide grip)
95×15
135×3×15
125×15
95×15 2120 tempo

Assisted pullups (dead hang)
5×7

Ss
Rear delts
5×10
DB upright rows
5×10

Banded low flys
5×15

Bamboo ohp press
5×10

Curls

Hammer swings
3×15

Notes
OK day I moved my grip in per my thoughts from last week and that was a bust I should have tried again with my original setup o well. Norm said my weakness is all above my shoulders and I can't argue with that

Dead press blows so I guess I'll work with this. They were all treated as singles fyi

More weak or sore spot work

That's it thanks for reading
Dmax
 
Yea I got 9 more weeks on this cut hope I'll be where I want finally then stay on maintenance for a bit then go into a slow bulk
 
Below 200 I bought an RP cut template that the reason u see that on Caloric intake it refers to the pages there is base cut 1,2,3 and different workout days as well light, moderate, heavy determined by working sets that's why I do a bunch of sets
 
Duramaxhd said:
The whole thing based off a wrapped max. My thought processes was I get so much out of wraps why wrap for the down set it would be super easy. But in hine sight I should have not be lazy and wrapped yesterday to get the sets in
Click to expand...

Just run the down sets off a raw without wraps squat. I wouldn't want to be wrapping that many sets myself lol.
 
Dmax's pursuit for power & performance

Duramaxhd said:
jswain34
So if you were to implement bench and squat 4 days and dead 2 days a week how would u approach it
Click to expand...

Honestly i had this huge ass thing typed out but then i realized i was basically just regurgitating the generalized intermediate template. If i were you I'd just try that out - I have all the documents that i can email you if you'd wanna try it out. It's a perfect way to start/test out full body & autoregulated training. Its only 3 days a week for the first few weeks then bumps up to 4. 3 days a week may not seem like enough but it will help you get used to higher frequency full body stuff before, gradually building up the frequency is definitely the way to go.

I'd be happy to help you figure out the whole fatigue accumulation part (or anything else you have questions on) too, it seems way more complicated than it really is.
 
That would be awesome I'm not a fan of rts but I'd like to be if that makes sense. I was planning to use different bars in 3 week waves on squat bu ty I'll see what u got for me
jswain34
 
Extra session
Caloric intake-cut 2

Prowler harness sprints
315×50 ft balls out sprints turn and sprint back ×12
In between sprints
Hammer swings
15 per side

Did sprints in my work boots that's a good time makes it interesting

Squat tomorrow not sure what I'm going to do

That's it thanks for reading
Dmax
 
Lower
Current weight at 4:30am was 212
Caloric intake-cut 2 moderate 2

Preworkout-Pump igniter
Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate


Seated Calf raises
90×6×10 (paused top and bottom)

Squat
Bar×10
135×10
225×8
315×5
365×6×2 ( slow decent 3 count pause)

Roman deadlift
325×5×10

Leg curls
4×10 (each leg)
2×10 (both legs)

Machine squat
3×10 (each leg)
2×amrap

Db curls
3×amrap

Machine rear delt flys
3×15

Machine crunchs
4×amrap

Back extensions
4×amrap

Good girls / bad Girls
3×amrap (also held the stretch a few times and allowed it to open them up)

Notes
Tired wasn't feeling squats mentality physically they felt light on my back upon unracking but squatting it all I could think about is how I don't want be doing this lol

Roman's felt easy till 5th set

More hamstring punishment

That's about it thanks for reading
Dmax
 
Think I stretch my inner hip too much. Very angry with me today plus the inside back part of my knee going to shock it tonight
 
Upper
Current weight at 4:30am was 212
Caloric intake-cut 2 moderate 2

Preworkout-Pump igniter (really enjoy this)
Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate


OHP press
Bar×10
65×10
95×10
125×5×10
Down set of Bradford press
95×3×10

DB press
55×5×15

Cable close grip rows
5×15

CGBP
5×10-12

DB upright rows
5×10-15

Hs front lat Pulldowns
5×10 (paused at bottom slow return)

Facepulls
4×10

Leg press
4p×amrap
6p×amrap
8p×amrap

Iso chest press
4×10

Low cable flys
4×10

Cable bicep curls
3×10 with 4 triple drop set

Abs
Tempo side planks
20 sec hold release hip to the floor slow the tighten back up for 5 10 sec hold = 1 set

2 set per side

Note
Good day took some time to get warmed up on ohp but once it did it moved pretty good. Then some time under tension.

My usual bs

Did some leg press cause my legs were bothering me what a great way to fix them.

Currently using the tens unit on my leg/ knee this thing is great.

That's it thanks for reading
Dmax
 
What brand tens are you using? Planning on buying one and trying to decide if I should go cheap or go big, or maybe just somewhere inbetween
 
Hyde said:
What brand tens are you using? Planning on buying one and trying to decide if I should go cheap or go big, or maybe just somewhere inbetween
Click to expand...

Omron is the brand name it was about 70 buck and we'll worth it imo I'd buy a nicer one if I could find it around here
 
What's a tens unit?
 
Blackironbeast.com has a cube calculator where you can select your own accessories and stuff. Then it generates the program for you. Just have him use that and print that off
 
I just realized you may have been talking about the full text lol. I cant help ya there if thats the case
 
You've got it.
 
Me squat & deadlift
Current weight at 4:15am was 214
Caloric intake-cut 2 moderate 2

Preworkout-Pump igniter
Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Squat (mastodon + monolift)
Bar×2×10
150×5
240×5
270×1
Unlatched belt
320×1
370×1
420×1
Wraps 2.5m destroyers
470×1
520×1
3m redemption wraps
570×1
3m overkills
620×1

Invalid Link Removed

Down set
480×1 +1 fail
2.5m destroyers
480×3×2 better but spent

Deadlift (versa gripz)
315×3
315×3
405×3
405×3×3 deficit 1.5 mats
405×3 hook grip

Hatfield squats
SSB×Doubled greens
152×5×10

Abs
Decline situps
3×amrap

Notes
Good day felt much more comfortable under the bar. 620 want that bad as u can see I had about 1 more back command to go but wraps were killing me honestly besides that I have no idea why I stop. Think I just need to open up a touch more at the bottom

Deadlift was ok decided to work the bottom of the movement.

Hatfield squats for pump

Everyone had a good day today

That's it thanks for reading
Dmax
 
Me bench (bitch bench)
Current weight at 4:15am was 211
Caloric intake-cut 1 moderate 1

Preworkout-Pump igniter
Intra-isopure / 80 grams blue raspberry kool-aid / intra-MD / 3 grams leucine / 5 grams creatine / 6 grams l-citrulline malate

Bench Press
Bar×10
95×10
135×10
185×8
225×6×5
CGBP
185×2×12

Incline press
105×10
125×6×10
145×10

Ss
Assisted pullups
7×7
Dips
10
+Doubled green band
4×10

SD
Orange band BTH tricep extensions
6×10
Banded bicep curls
6×10

Ss
Banded upright rows
5×10
DB Rear delt flys
5×10

Squat with bar ×50

Hammer swings
5×15

Note
Had nothing today per the norm I suck...

Shoulder and elbow were bothering me a bit too that doesn't help but surprisingly felt good for Incline

That's about it thanks for reading
Dmax
 
All I can say about bench is your training goals seem very sporadic is all.

I'm sticking with my sugg of running the down sets off your raw without wraps max
 
That's cause I don't have a goal SweetLou321 I don't know what to do anymore I'm lost

As for the squat that program ended this week well technically there is a max week after a deload but I don't see more out of me other then a cleaner rep
 
Duramaxhd said:
That's cause I don't have a goal SweetLou321 I don't know what to do anymore I'm lost

As for the squat that program ended this week well technically there is a max week after a deload but I don't see more out of me other then a cleaner rep
Click to expand...

Well you need to pick a goal if we are to push your bench up.

Ahh ok, if you run it again that's what I'd do tho.
 
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