Yet another 5-3-1 by Dmax

[capo180]

Nothing like hitting a PR single on bench every dam week! Good work man.

 

[Duramaxhd]

Thats the way they train always trying to hit a single or rep pr doesn't matter if it 5lbs it's a pr

 

[rob112]

Thats the way they train always trying to hit a single or rep pr doesn't matter if it 5lbs it's a pr

They follow a westside type thing?

 

[Duramaxhd]

They don't really follow anything they just go by feel a lot, just as long as your pushing yourself hard... Best thing I've found that remotely describes it is Texas method

 

[Duramaxhd]

6-17-14
Lower supplemental and assistance work
Current weight at 6 am was 218

Preworkout-hemavol/tmg/beta-alanine/cla/melatonin
Intra-compete

Warm-up
7 mins elliptical
Goblet squats
55×a bunch

Front squat
95×5
115×5
135×5
185×5
205×5
230×5×5

Sumo deadlift
320×5×5

Good mornings
230×5×5

Rack pull
450×4×3

Single leg press (probably too light)
2 plates 2 tens×4×20

Donkey calf raises
400×10 490×2×10 535×10,9

Barbell Hyperextenions
115×4×5,6

Abs
Stir the pot 4×10sec
McGill crunches 4×10sec
Ab roller 5×5
Planks with rolling planks 4×10sec

Notes
Ok day today still had some tightness in my lower right side.

Sumo had no pop today I think my stance was too narrow

Leg press was too light its meant to be light but not that much

Thats it thanks for read and u guys are the greatest. Dmax

Edit: added calf raises

 

[rob112]

They don't really follow anything they just go by feel a lot, just as long as your pushing yourself hard... Best thing I've found that remotely describes it is Texas method

How'd it feel DMax ?
It felt okay
He wants another plate!

That about right?

 

[Duramaxhd]

Yea pretty much they watch bar speed and make judgments based on that

Bench went like this worked up to the 255 for a triple which is what I told Jayson I was going to do then the next time I was up I was like 235 for triples now? he was like **** no 285 so I did it and that's how it's been working

 

[Duramaxhd]

Hey Rob check out this form/chain work

6 17 14 form pulls: http://youtu.be/FiDylbJZuOY

 

[rob112]

Damn, they get creative in that motha!

 

[Duramaxhd]

That setup has greatly improved his form he slams those hip forward now for the lockout it's crazy

 

[Duramaxhd]

6-18-14
Upper supplemental and assistance work
Current weight at 6am was 216

Preworkout-hemavol/tmg/beta-alanine/cla/melatonin
Intra-compete

Warm-up
7 mins Arc-trainer
Front/side raise/Rotator cuff
10×a bunch

Superset
2 board bench/Kroc rows
Bar×6-10
95×5
115×5
135×5
185×5
Board added
195×5×5
Rows
85×5×10

Ss
OHP/pullaparts
65×5
95×5
120×5×5
Pullaparts
Orange band ×5×10

Ss
Iso-low row/iso pullovers
135×3×6, 135×2×7
Pullovers
70×5×8

Iso-behind the head pulldown
90×5×7

Iso-lat pulldown(side seated)
110×5×5

Ss
CGBP(fat gripz) /DB flys
95×5
115×5
135×5
155×5×5
Flys
35×5×8

Ss
French press/DB curls with hammers at the end
40×4×amrap
DB
35×4×amrap

Side raises
15×4×amrap

Rear delt destroyer

Notes
Holy crap I'm beat all this was done fasted which sucked did have time to eat had to meet Jayson so he could help me fill out my meet paper work so it is official as of today August 9 will be the day

Had to set back the side seated pulled downs think the lats had enough by then

That's about it thanks for reading and u guys keep up the good work. Dmax

 

[rob112]

1200 here comes DMax!

 

[CountryLiftin]

Nice work big guy!

 

[Duramaxhd]

1200 here comes DMax!

We'll see rob I'll do my best

220 class wanted 198 but don't think it will happen
Upa-AD drug tested

I'm excited and worried/afraid I guess at the same time

 

[LizKing531]

You're gonna do awesome man!

 

[rob112]

We'll see rob I'll do my best

220 class wanted 198 but don't think it will happen
Upa-AD drug tested

I'm excited and worried/afraid I guess at the same time

Just walk in, say I'm DMax, but the ladies call me big D.

That'll break the ice.

Or start your deadlift...then when it gets half way just clean that ****!

The place erupts!

Haha you'll do fine man

Edit: make sure you practice with meet commands before hand

 

[Duramaxhd]

Lol thanks Rob

And we will be practicing I need some monolift time too still have yet to try it

 

[CountryLiftin]

What's the date? Sat?

 

[Duramaxhd]

Saturday August 9th

 

[Duramaxhd]

So I noticed the last 2 upper days when I do side raises I get a slight pinch/pain at the very top only in my right which happens to be the shoulder I hurt back when I first start lifting couldn't do front raises or any pressing for a month.. Any thoughts on this? May just a bad angle cause that's the only time I get it

 

[herderdude]

So I noticed the last 2 upper days when I do side raises I get a slight pinch/pain at the very top only in my right which happens to be the shoulder I hurt back when I first start lifting couldn't do front raises or any pressing for a month.. Any thoughts on this? May just a bad angle cause that's the only time I get it

Avoid the side raises then, bud. Or shorten the range of motion. I don't do side raises up very high, because I have a tendency to shrug and use traps after a certain point.

 

[Duramaxhd]

I may as u suggest just shortin the range a bit other then the pinch I'm really enjoying doing them after not for about a year

 

[Sean1332]

^Boom. If it hurts to do, especially such a minor accessory lift like that, **** it, don't do it.

 

[capo180]

Dam.. talking about volume haha. good work man, and if something hurts then don't do it, or do it slightly differently. like i cant do upright rows unless i take a wider grip and only do em till my upper arm is just bellow parallel to the ground, otherwise they mess with my shoulders pretty bad.

 

[Duramaxhd]

I like this article makes sense to me and gives good examples

http://www.powerrackmedia.com/deloads-and-overtraining-why-you-should-embrance-the-hated-deload/

 

[Duramaxhd]

6-20-14
Crew squat/deadlift
Current weight at 5:30 am was 219(odd was 215 yesterday morning)

Preworkout/smash compound 5/tmg/beta-alanine/melatonin
Intra-compete

Warm-up
Goblet squats
50×a bunch

Squat (texas squat bar)
Bar×2×8-10
105×5
145×5
195×5
235×5
285×3
315×2
Wraps/belt
340×3
385×2
415×2

Deadlift
135×5
225×5
315×3
405×2
455×1
480×0

Notes
Was really looking forward to squat today was feeling good but back was still sore a bit which wasn't a factor in squats but was a big factor in deads

Deadlift just felt heavy off the floor for some reason lockout was great but floor to knees felt heavy no speed brian said my back rounded good on the 480 and it felt like it should have stuck with my original plan of 455 for a double

This week in between my sumo I'm going to do conventional pulls to work form and tightness maybe from a deficit

Thats it thanks for read. u guys are look good out there in your own logs. Dmax

Edit: did ab workout yesterday at home ab roller and McGill stuff with planks

 

[rob112]

1200

 

[rob112]

Basically like the movie 300, but it is DMax, going for 1200. It's pretty boss.

 

[LizKing531]

How's the melatonin PWO treating you?

 

[Duramaxhd]

Basically like the movie 300, but it is DMax, going for 1200. It's pretty boss.

I won't let u down rob

King
I can't tell anything really atm at least I'd doesn't make my sleepy lol its cheap

 

[rob112]

Your like a son to me DMax, that is the same age as me, but like a friend. A man son friend.


:biglaugh:

 

[Duramaxhd]

Thanks dad

 

[Duramaxhd]

So I was just looking at my 10/20 life book and it seems the deficits will be just the ticket I'll just pull whatever I'm pulling sumo at the time

Edit:also tomorrow I will be attending Detroit barbell summer bash to help the teammates out and see how things a run

 

[herderdude]

So I was just looking at my 10/20 life book and it seems the deficits will be just the ticket I'll just pull whatever I'm pulling sumo at the time

Edit:also tomorrow I will be attending Detroit barbell summer bash to help the teammates out and see how things a run

Say hi to Napalm for us! You'll have a blast. Gotta love deficit pulls. They are awesome.

 

[Duramaxhd]

Say hi to Napalm for us! You'll have a blast. Gotta love deficit pulls. They are awesome.

I'll see I think he is still in the congo

I hope the deficits do what I want

 

[Duramaxhd]

This is a good vid on deadlift talks about floating the bar

EliteFTS.com Friday Technique Video - How to set ...: http://youtu.be/hlBMGsRly1c

I already spotted a mistake I made I let them talk me into getting right on the bar and I've always pulled about 1-2 inches away

 

[LizKing531]

Haven't watched that vid yet but I've noticed I need to be slightly away from the bar too close and nothing works quite right - like I'm restricted in movement but can't get anything very tight

 

[Duramaxhd]

So it's carb night and food porn day

Omelet

Apple Pancake

 

[Duramaxhd]

Haven't watched that vid yet but I've noticed I need to be slightly away from the bar too close and nothing works quite right - like I'm restricted in movement but can't get anything very tight

Yea it's like your all bound up. Totally agree with you

 

[rob112]

Looks nom NomZ

 

[Duramaxhd]

Watching the meet not even through the squats yet and I am itching to lift something

 

[Duramaxhd]

So yesterday was a real eye opening experience for me I had a lot of misconceptions about meets and how the were and how the people would be I see now I was totally wrong

I see now it about people doing the best they can at whatever age and experience and everyone wants everybody to succeed

I had the opportunity to meet a lot of great people and great Lifters yesterday from Detroit barbell and the captainjacked crew hear some great storys and everyone for them treated as if I had known them for years

I just wanted to share my take on it even thou I just was on the side lines this time just incase anyone was as nervous about competing

 

[rob112]

Dude Napalm uploaded a YouTube of a real grinder deadlift for a record...I think you were in his presence.

Awesome experience

 

[Sean1332]

He didn't lock out the grinder

 

[Duramaxhd]

It was close and a hell of effort. I had the privilege to talk to him afterwards very nice guy

 

[rob112]

Yea he was battling that ****er hard. Great effort. He'll get it next time!

 

[Duramaxhd]

6-22-14
Crew bench
Current weight at 5:30 was 223 wow

Preworkout-smash compound 5/tmg/cla/melatonin
Intra-compete

Warm-up
Front/side raises/Rotator cuff/band work
10×a bunch

Comp bench
Bar×5-10
105×5
135×5
185×5
225×4
255×3
275×2 rep pr
290×1 5lbs pr was fast and smooth
Red slingshot
325×2
325×1½

Notes
Was feeling great today bench felt strong rep pr and single pr feels good to be closing in on 315

Got to the 325 sets and on the second set something was off and my left side dropped wasn't tight or something I really have no clue got a small pop/cracked no pain thou so I called it at that, there is always next week to make up for it.

Norm also informed me that there were 2 different sizes of slingshots there and I was using the 2x I pretty sure last week I was using the xl so that could have had something to do with my mishap.

That's it thanks for reading. u guys are doing great out there. Dmax

 

[Sean1332]

Great ****in job man.

 

[rob112]

1200 in the bag with the swag moves y'all!


Daewoo Lanos mutha phuckas!


That's just me say awesome work and congrats

 

[capo180]

another heavy bench day, another PR. nice work man!