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Dmax's pursuit for power & performance

I've had a similar strain that I was worried was a hernia. I just shut things down if I felt it hurt. Ibuprofen for a week made it go away.

I'm diggin your new training, man. Just caught up
 
Week 2 rts day 5
Current weight at 4:30 am was 211
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 (SBD sleeves, ****ty gym bar, walkout )
Bar×10
135×10
225×10
315×5
Unlatched belt
405×1
Latched
420×5 @9
5% fatigue drop 1min rests
400×5 @8.5
400×3 wtf got loose on second rep ****ed it all up very disappointed

Comp bench (breif pause)
Bar×10
95×10
135×10
185×5
205×5
215×5 @9
5% fatigue drop 1min rest
205×5 @8
205×5 @8.5
205×5@9

2ct paused bench 1 min rest
185×5
195×4@9
185×4@8
185×4
185×4
185×4
185×4 all @8

Curls

Good girls & bad Girls


Note
Happy with top set but very disappointed in fatigue set think part of it was the strict time limit I placed on it (it was my son's first tee ball game today couldn't be late )plus my squat form had been a bit of a mess lately. The big disconnect between wrapped and not is odd.

Bench was ok not my greatest performance again I feel time was a factor

Paused was easy could have kept going a while but had to call it needed to go

So chalk this up as learning experience longer rest breaks when possible and no 10 min conversations I hate the comercial gym

Belly held up still a bit sensitive the good & bad Girls made my hips feel a bit better

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

Dude...why are you taking 1 minute rests on your squat fatigue sets lol. Thats your damn issue. Youre gonna generate fatigue way quick when you're working at that high of an rpe.

Edit: oops just read the comments at the end. Hope the kiddo had fun!
 
I realized that but had my kids game bro so I felt it better to try to pace it out to fit it all in anyhow
Wtf is lever row?
 
I am unsure...thats in the program...? I know ive never done an exercise called a lever row lol
 
Friday work anyone got a clue
 

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I see where you're getting that from now. I donno man. I picked a different primary deadlift supplement exercise for that slot. I didnt do all those exercises in the text part of the document i sent you - just got the rpe goal and drops off there.
 
Very interesting. Basically how you should be doing a db row anyway, but that just makes you row in that plane i guess.
 
Not sure who you're talking to there for certain, but if its me, you have nothing to let me down over. Im just glad i could help you mix up your training some and being a little excitement to what you are doing.
 
Just sent you an email man. I found my actual rts GI template finally.
 
Thank jswain34

RTS week 2 day 6
Current weight at 4:30am was 211
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

Deadlift ( conventional, versa gripz all done with form in mind no tng)
135×10
225×5
315×3
Belt
405×1
425×5 @9
5% load drop fatigue sets
405×5 @7.5
405×5 @8
405×5 @8.5
405×5 @8
405×5 @8.5
405×5 @9

Pin press (mid range)
Bar×10
95×10
135×8
185×5
225×3 @8
245×3 @9
5% load drop fatigue sets
230×3 @8
230×3 @8
230×3 @7.5
230×3 @7.5
230×3 @8
230×3 @8.5
230×3 @9

Tempo squat (303 beltless mastodon bar)
Bar×10 ouch
150×7
240×7
310×7 @9
5% load drop fatigue sets
290×7 @7.5
290×7 @7.5
290×7 @8.5
290×7 @9

Green band flys

Curls

Notes
1hr 45 mins avg rest time 3 mins 30 secs start to finish. Redeemed myself today legs were starting to get sore but went away as I worked up

I find that technical inefficiency really ****s with the rpe as u can see it made a big difference in pin press sucked then got better

Tempo squat I tried to adhere to 303 but it's hard for me to count and focus on movement I just went very slow but they felt very good think I'm getting my real squat back

Sometimes I feel like I'm not really fatigue so much as I'm sick of doing it lol

Really digging this set up

That's it thanks for reading
Dmax
 
Duramaxhd said:
Legs are stiff today adductor are tight but I'm staying on top of it this time
Click to expand...

Definitely stay on top of it, brother. With the reduction in volume, you'll have more time to do prep, prehab, rehab. You'll be surprised how much you gain from stepping up the game on that front.
 
RTS week 2 day 7
Current weight at 4:15am 211 even

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

Squat (walkout mastodon)
Bar×2×10
150×10
240×10
330×5
Wraps 2.5 destroyers latched belt
420×1
450×4 @9 weak today
5% fatigue sets
425×4 @8.5
425×4 @8
425×4 @8.5
425×4 @9

Bench Press (tng)
Bar×10
95×10
135×10
185×5
225×3
240×3 @9
5% fatigue sets
225×3 @7 5% was between 225-230 so
230×3 @7.5
230×3 @7.5
OK minor mistake it was supposed to be 5's
230×5 @7.5 setup was outstanding on this set but due to mistake called it there

CGBP
205×7
215×7 @9
5% fatigue sets (bad math should have been 205 lol)
195×7 @8
195×7 @8
195×7 @9

Chaos bench
3×10

Banded Facepulls
3×10

Orange band upright rows
3×10

Notes
Not the greatest day but I'll take it weight just felt heavy but still manged so good sets

A training partner is trying this as well and gave me the wrong info on bench so minor mistake there. Not sure what happened on last set of bench but damn I crushed that **** easy

Long day working with training partner and then a another guy showed up who was supposed to train with another guy for the first time but that guy drank to much last night so was a no show. So Dan and I took it upon our selves to start training him

Still loving this

That's it thanks for reading
Dmax
 
Got some great work in at effective loads for the day - we always wanna lift more weight but if the RPE is right on the squat you can rest assured it was time well spent!
 
RTS week 2 day 7
Current weight at 4:15am was 210
Caloric intake-cut 2 moderate 2

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

Rack pull (beltless)
135×5 hip impingement present :-(
245×5
335×5
385×4 @9
365×4 @8.5
365×4 @8
365×4 @8.5
365×4 @9 mainly due to hip

Jm press (standard bar)
Bar×10
65×10 elbow pain
SSB bar
80×10
110×10
130×10
150×10
170×7 @9
160×7 @8
160×7 @8
160×7 @8
160×7 @8
160×7 @8
160×7 @8 called it here just seemed to stay easy perhaps my @9 was a bit premature

DB rows (sub for lever row)
65×10
75×10
85×7
95×7 @9
90×7 @8
90×7 @8
90×7 @8
90×7 @9

Green band high flys
4×15

Bottoms up Kettlebell press
4×15

Standard bar preacher curls
4×8

Bat hangs

Note
Didn't feel anything in my hip pryor to pulling that would have lead me to believe there would be a problem but unfortunately there was tried to work it out but never got better so this coupled with my belly problem had me a mess on these placed duck tape on over it today

Jm with ssb bar is much better then standard bar no elbow discomfort at all

Did bat hang to work out hip and stretch my abdomen Idk

That's it thanks for reading
Dmax
 
So had a pleasant scale surprised this morning after a lot of weight fluctuation finally had a weight loss stress bloat dump and weighted 206 this morning 6 more weeks to go
 
Yesterday
RTS Week 3 day 8

Current weight at 4:30am was 209
Caloric intake-cut 2 moderate 2

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

Squat(SBD sleeves, crap bar)
Bar×10
135×10
225×8
315×3
405×1
425×1
445×3 @9
5% load drop
420×4×3 @8.5, 8, 8.5, 9

Comp bench press
Bar×10
135×5
185×5
225×3
235×3
245×3 @9
5% load drop
230×4×3 @8, 8, 8.5, 9

3ct paused bench
185×5
205×5
215×5 @9
5% load drop
195×5×5 @7.5, 8, 8, 8.5, 9

Good girls & bad Girls

Cable curls & flys

Notes
Good day right hip is still bound up but working through it. Getting better at the rebound in sleeves so much different then wraps

jswain34 am I correct that when the give u a drop set percentage u pick within it

Apparently my bench really likes this program best I've done on the **** gym benchs

Some high reps pump stuff

That's it thanks for reading
Dmax
 
RTS week 3 day 9
Current weight at 4:30am was didn't do it
Caloric intake-cut 2 moderate 2, 6 more weeks of cutting

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

Deadlift ( conventional )
135×8
245×5
335×5
Belt + versa gripz
425×3
465×3@9
5% load drop
435×3×3 @8.5, 8.5, 9
Sumo
435× fast as **** damn near fell on my ass
435×3 @7

Floor Presses
Bar×10
135×5
185×4
225×4
235×4
245×4@9
5% load drop
230×4×4 @7.5, 8, 8, 9

SSB bar (sub for front squats beltless slingshot sleeves)
Bar×5
152×5
242×5
332×5
352×5 @9
5% load drop
332×4×5 @ 8, 7.5, 8.5, 9

Banded upright rows, tricep pushdowns

Curls, rear delt flys, forarms

Notes
Just under 2 hours, deadlift was ok need a tighter back but my conventional needs attention so that why I'm doing them. For a second I was concerned I was losing deadlift strength that's the reason for sumo set, proved that wasn't the case and farther provided my back suspicion.

Floor press was ok thought I'd get more but still good work

Really had a good day on beltless ssb squat one set I had a lot of tension felt very easy

Left hip flexor is sensitive/ tight I could feel it on deadlift, right hip is still tight it feels like my glute is being pulled into my hip joint and being pinched

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

Hey man yeah you are absolutely correct. If its like 6-9% for example I would calculate both the 6% and 9% number and pick whatever within that range.

And about your bench - its the frequency. Way easier to keep your groove and find your most efficient motor pattern. Glad you're diggin it, truly.
 
Versa Grips worth $50?
 
RTS week 3 day 10
Current weight at 4am was 210
Caloric intake-cut 2 moderate 2

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

Pin squats (mastodon, SBD's, beltless, pins set at parallel or just below)
Bar×10
150×10
240×8
330×5
380×5
400×5 @9
6-9% load drop
370×5 @8
375×5 @8.5
375×5 @9

Bench (tng)
Bar×10
135×10
185×8
205×8
225×9 @9 this was supposed to be 8 oops pr?
6-9% load drop
210×4×8 @7.5, 7.5, 8.5, 9

Push press
Bar×10
65×10
95×10
135×5
155×5 @9
6-9% load drop
140×4×5 @8.5, 8, 7.5, 7 stopped explain below

Single leg presses
Calf raises
Curls
Forarms

Notes
Really happy with today getting used to the frequency. Brief pauses on all pin squats had great bracing today and only a few times I drove forward instead of up

Bench? what can say I'm starting to love it again

Push press, I was sorta jacked up till the end sets then I found my hand position again and it was like nothing could have gone for a lot of sets but cut it off to do some maintenance pump

Afterwards I met a traveler from Terre Haute Indiana for breakfast. He's an old timer and we were partnered up a couple years ago taught me a lot about respect and treating people with respect among other things

That's it thanks for reading
Dmax
 
Rts week 3 day 11
Current weight at 4:15am was 209
Caloric intake-cut 2 moderate 2

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

2" deficit deadlift (conventional beltless)
135×10
225×5
315×5
365×5
405×5 @9
7.5% load drop
375×5 @8
375×5 @8.5
375×3...... pop in left hip/ back

Rolling it out

CGBP
Bar×20
135×10
185×8
225×5
230×5 @9 possible pr don't really track it
7.5% load drop
210×4×5 @ 7.5, 8.5, 8, 9

Snatch grip stiff leg deadlift (versa gripz)
Bar×10
135×10
225×5
275×5 @ conservative 9 do to back
7.5% load drop
250×3×5 @7.5, 7.5, 7.5

Over head tricep extensions
Upright rows
Reverse hypers

Note
Knew my form was off on deficit but figured I could correct it not really sure how it happened back was tighter then others set I felt. Any how currently it stiff if I sit for a while then stand up basically both my hips feel about the same now lol

Another fantastic bench day

Snatch grip I stayed lowish weight but they felt good no pain at all

Then pump work

That'sit thanks for reading
Dmax
 
Congrats man!
 
Ty everybody wife and Luke are both doing much better today. Think he may be out of nicu by tomorrow afternoon

RTS week 4 day 13
Current weight at 3:30pm was 205 hadn't ate or drank since 11:30 the prior night

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( SBD sleeves, **** bar, belt)
Bar×10
135×10
225×5
315×5
Belt unlatched
405×1
425×4 @9
5% load drop
405×3×4 @8.5, 8, 9

Comp bench press
Bar×10
135×10
185×4
225×4
230×4 @9
5% load drop
220×4×3 @8, 8 ,9

2ct paused bench
185×3
205×3
215×3 @9
5% load drop
205×3×3 @7.5, 8, 8

Good girls & bad Girls

Cable curls with rope attachment

Cable flys

Notes
Wife was kind enough to kick me out so got a quick session in

Hips are tight still despite trying to work them out tried mashing the flexor during bench

Bench felt ok feel like I was a bit dehydrated so everything was a touch heavy feeling

That'sit thanks for reading
Dmax
 
First off Luke is doing much better still on c-pap but no additional o2 and out of the incubator

Yesterday's session
RTS week 4 day 13
Current weight at 11:30am was 206
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


Deadlift ( conventional, belt, stiff bar)
Bar×5
135×5
225×5
315×5
Versa gripz
405×1
425×4 @9
5% load drop
405×3×4 @8.5, 8.5, 9 last set hook grip

Pin press
Bar×10
135×5
185×5
225×2
245×2
255×2 @9
5% load drop
240×4×2 @7.5, 8.5, 8, 9

Tempo squat (beltless, 303, slingshot sleeves)
Bar×10
135×2×5
225×6
315×6
350×6 @9
5% loaddrop
330×2×6 @8.5, 9

SS
Calf raises & shrugs

Machine rear delt flys
Machine tricep pushdowns
Good girls & bad Girls

Note
OK day my conventional sucks, back is rounding bad for some reason hook grip set felt the best and moved the best left it at a 9 thou due to back fatigue

Continue to impress myself with press work feeling great

Just tired by the time i got to squat plus hip is bothering me still I just can't get it loose

Cut is taking its toll I think I got 4 weeks left going to gut it out then go on maintenance and rerun this setup

That's it thanks for reading
Dmax

Thank you for all the well wishes
 
Update he's off all the machines and was free for about an hr but now he's under the uv lights. Getting closer thou

RTS week 4 day 14
Current weight at 4:15am was 205

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 (wraps, belt, walkout, tsb)
Bar×10
145×10
235×5
Belt
325×5
Wraps 2.5m destroyers tight belt
435×3
480×3
5% load drop
455×3×3 @8.5, 8, 9

Bench Press (tng self liftoff)
Bar×10
135×10
195×5
225×4
235×4
240×4 @9
5% load drop
230×4×4 @8, 7.5, 8, 9

Incline CGBP
135×10
185×6 @9
175×3×6 @8, 7, 9

SS
Leg press
Db Curls
Banded side raises

Note
Good day squats moved well, load drop sets felt very strong had some good m3ntal cues going on

Bench moved good solid setup nice speed

Incline CGBP
Messed up was supposed to be doing these at some point don't appear to be strong at these but it will get better

That's it thanks for reading
Dmax
 
Duramaxhd said:
Update he's off all the machines and was free for about an hr but now he's under the uv lights. Getting closer thou
Click to expand...

That's great news man.
 
Yesterday
RTS Week 4 day 15
Current weight at 4:15am was 207
Caloric intake-cut 2 moderate 2

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

Rack pull (mid shin, beltless, stiff bar)
Bar×5
135×5
225×5
315×3
405×3 @9
5% load drop
385×3×3 @ 8.5, 8, 9
Back was pretty beat up today didn't want to push to hard

Jm press (SSB)
Bar×10
112×10
152×10
202×10
222×6
232×6 @9
5% load drop
222×5×6 @7.5, 7.5, 8, 8, 8, 9

Football bar rows
125×10
145×10
175×6
195×6 @9 kept them strict
5% load drop
185×5×6 @7.5, 8, 8, 8.5, 9

Light custom belted squat setup
Slight decline Chain flys
Abs for the first time in a while
Ghr rear delt flys & shoulder rotators
Butt walks with and without weight

Notes
Back was fatigue already so didn't push to hard

The rest of the day was good don't get all excited about jm numbers the bar helps a bit

Sorta of a deload this week having minor surgery tue so I won't be able to load a bar on my back but I figure out something

That's it thanks for reading
Dmax
 
Nice to hear the kid is doing better man! As far as the deadlift goes, I would think tight hamstrings first. Just cause you are starting and finishing with that rounded position.
 
Surgery on Tuesday? Everything okay bud? If you don't mind my asking of course.
 
Just an outpatient thing to have the fatty tumor removed from between my my shoulder blades.. sorta nervous I've never been cut or broke anything. I figured if my wife can have her stomach cut open it can handle this
 
So this is the area of the hole in my back that can't be stretched thought on how to get a good upper and lower in
 

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