Yet another 5-3-1 by Dmax

Thanks rob I knew I could count on u to straighten me out... In that video are u pushing the shoulders back down I believe I have gotten away from doing that and that's why I've been suffering...

Thank you too lizking don't won't u to feel left out lol
 
Honestly, when you get start getting really heavy your upper back becomes not match for pretty much any more than holding the weight haha. Just try not to compromise the low back. I personally try to just get a really tight upper back...but when you get to 3-4-5 hundred pulls I don't know that you can retract for ****.
 
rob112 said:
That Donnie Thompson technique in the video is awesome. Really teaches to lead with the chest and get a straight or slight arched back.
Click to expand...

I think I see a finisher for my dl days come up
 
You mean like I did today lol
Its not so much my back as it is my left hip/tailbone area had the same problem 5's week Last Cycle too

Edit: forgot to mention rob I picked up some CL greens today hope they don't suck lol
 
Here's a newer one I saw the other day. Unique perspective. The lifter is Brian Carroll, who has held at one point in time or another, squat and total records at 220, 242, and 275. The coach is Dr. Stuart McGill, one of the top spine experts in the world when it comes to kinesiology. This is when Brian severely injured his back and went to Dr. McGill for rehab. Notice how he uses upper back tightness and hip tightness to take stress from the lower back:

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Duramaxhd said:
You mean like I did today lol Its not so much my back as it is my left hip/tailbone area had the same problem 5's week Last Cycle too Edit: forgot to mention rob I picked up some CL greens today hope they don't suck lol
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If you're drinking it plain, definetly do a small amount of water and just drink it lol. It's like an earthly tea flavor.
 
herderdude said:
Here's a newer one I saw the other day. Unique perspective. The lifter is Brian Carroll, who has held at one point in time or another, squat and total records at 220, 242, and 275. The coach is Dr. Stuart McGill, one of the top spine experts in the world when it comes to kinesiology. This is when Brian severely injured his back and went to Dr. McGill for rehab. Notice how he uses upper back tightness and hip tightness to take stress from the lower back:

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Click to expand...

Very interesting, and you could see it...question is...is it feasible with an over/under grip. Very good find.
 
rob112 said:
Very interesting, and you could see it...question is...is it feasible with an over/under grip. Very good find.
Click to expand...

I think that's where your squeezing oranges cue came into play. I was trying it yesterday. It's not something you can do with the under hand, but the squeezing oranges thing seemed to help.
 
I very much like the oranges cue works well when I remember it..

Hip is doing better atm 1000mg of ibuprofen and some aleve mite have something to do with that. right now I'm heating it again and going to roll it some more before bed

What's a good vid view for OHP side shot?
 
Duramaxhd said:
2-14-14
C 6
5's W

Current weight at 930 am was 216

Preworkout - uncut
Intra - Alpha amino + compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Deadlift 5's (setsxreps)
Warmup 1" deficit
145×5 185×5 215×2×3
Working sets
235×5 275×5 275×5 (sumo) 305×5
Called it on deads after 5 hip started giving me trouble at rep 3 but wanted to finish probably should not have pain is mainly hip/tailbone area

Watch "Deadlift 275x5" on YouTube
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Leg extensions
130×5×10

Leg curls
170×3×15

Sumo deadlift
185×3×3 195×2×3

Notes
Hip pain is entirely my fault hip/back has been sore for 2 days and I haven't really addressed it like I should have next I believe I was yanking the bar up on the last set not letting it settle plus I didn't put clips on it plates may be jumping around a lot

Video is up first thing is see is some back rounding need to address that

After leg curls and extension I felt a bit better hence the sumo pulls

Right now I'm heating and rolling the **** out of those areas that hurt all I can do for now hope it doesn't interfere with OHP tomorrow

Thats it thanks for reading. Dmax
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octagon shaped plates for deadlifts... bleh
Nice training though man :)
Keep that back flat
 
2/15/14
C 6
5's W

Current weight at 930 am was 219

Preworkout - uncut
Intra - Alpha amino + compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
Lateral raises + Rotator cuff work
2×10

Standing OHP 5's
Warmup
Bar ×10 55×5 65×5 75×3
Working sets
85×5 95×5 115×8 95×5 85×8

Watch "95x5" on YouTube
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Pull ups (15 breath rests)
70 off BW 12,9,8,6,6

Facepulls (setsxreps)
65×3×20

Barbell shrugs
225×20,15,15,14

JM press
115×2×10 185×3×3 195×2×2+1

Skullcruchers ss flat bench DB flys
80×4×8
Flys
35×4×10

Barbell curls (no rest)
65×10 85×5 75×5 65×5 bar×7

Grip machine
160×3×failure
Wrist Rotator
Sets and reps till I couldn't take it anymore

Notes
Back is still stiff but didn't really effect my workout as long as I'm moving it's good but if I sit for a bit then move around again hurts

OHP was great could have done a couple more but was getting a little shakie (spelling)

Enjoy the video :-)

JM's are coming along nicely triceps are getting big and strong arm in general

Shrugs were more for grip then shoulders lol only reason I did them

That's it thanks for reading. Dmax
 
Looked real easy man. Nothing looks too off to me.. I'd like to see a vid with like 135 or so.

Good work sir!
 
Props to you for figuring them out too. I was going to do JMs on the floor today with the fat bar. Couldn't figure out wtf I was doing so I put it up lol
 
Here u go

Watch "Low Elbow Stress JM Press Variations | Triceps Extensions | SuperTraining.TV" on YouTube
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I tend to bring the bar down just in front of the chin then give it a rock forward towards the chin the press up that how I do it
 
Been doing this stretch Preworkout really Like it

Watch "Spiderman Stretch with Over-Head Reach" on YouTube
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Just wanted to share
 
Breakfast of Champions




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6 eggs
Whipping cream
16 pieces of pepperoni
Onions
Spinach
Garlic salsa
3 Chipotle white cheddar cheese
Habanero and Frank's hot sauce
Cooked in coconut oil
 
Duramaxhd said:
2/15/14
C 6
5's W

Current weight at 930 am was 219

Preworkout - uncut
Intra - Alpha amino + compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
Lateral raises + Rotator cuff work
2×10

Standing OHP 5's
Warmup
Bar ×10 55×5 65×5 75×3
Working sets
85×5 95×5 115×8 95×5 85×8

Watch "95x5" on YouTube
Invalid Link Removed

Pull ups (15 breath rests)
70 off BW 12,9,8,6,6

Facepulls (setsxreps)
65×3×20

Barbell shrugs
225×20,15,15,14

JM press
115×2×10 185×3×3 195×2×2+1

Skullcruchers ss flat bench DB flys
80×4×8
Flys
35×4×10

Barbell curls (no rest)
65×10 85×5 75×5 65×5 bar×7

Grip machine
160×3×failure
Wrist Rotator
Sets and reps till I couldn't take it anymore

Notes
Back is still stiff but didn't really effect my workout as long as I'm moving it's good but if I sit for a bit then move around again hurts

OHP was great could have done a couple more but was getting a little shakie (spelling)

Enjoy the video :-)

JM's are coming along nicely triceps are getting big and strong arm in general

Shrugs were more for grip then shoulders lol only reason I did them

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

Nice pressing. Very strict
 
2-17-14
C 6
3's W

Current weight at 4:45 am was 218

Preworkout - uncut
Intra - Alpha amino + compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Squat 3's
Warmup
135×5 155×5 185×3
Working sets
215×3 245×3 275×3 245×3
Paused squat (setsxreps)
215×3×3

Front squat
135×2×10 185×3×3

Hypertensions ss side bends
BW×3×20
Sidebends
45×3×20

Ab bench
+30# 3×15

Notes
hip/tailbone is still screwed really pissing me off it doesn't hurt to bend at the waist just at the hips if I was 100% Could have easily gotten 5 on 275 oddly enough front squat and Hypertensions made It feel a bit better then I sat in the truck and it came back

Thats really all I got if anyone has a suggestion plz give it

That's it thanks for reading. Dmax
 
There is so much going on the hips it's always hard to tell. I think adding in a daily back floss everyday helps. It takes like 5 minutes a day.

Aside from that...mash and mobilize best you can. If it bothers you enough a quick couple adjustments at a chiro could help.

Edit: yea like Sean says, it is hard to tell with all the muscles and articulations there.
 
It's like a tightness that's just on the left side it extended from lower back through my glutes to just below. I've tried everything I can think of all weekend long rolling, smashing, icy hot, heat wrap

By 100% I mean I could tell I was favoring it so I didn't want to push it u know I thought if I did the sets it would work/stretch it out
 
Probably got a strained muscle or something in there. Ice on and off, heat on and off, taking shower with hot on for 3 mins then cold for 3 mins and cycling all can help a bit. Trying to stretch and keep blood flow in the area is important too.
 
Thanks capo been working hard at doing all that

2-18-14
C 6
3's W

Current weight at 4:45am was 216

Preworkout - uncut
Intra - Alpha amino + compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
Rotator cuff + front raises
2×10

Bench 3's (setsxreps)
Warmup
Bar×15 85×5 115×5 135×3
Working sets
155×3 175×3 195×6 175×3
Paused sets
155×5×3

Incline DB press (30 sec rest)
65×12,8,7,5,5

Wide grip seated Cable rows
110×2×12 150×3×3 170×2×1

Reverse close grip Incline bench press
115×2×8 135×3×3

Tricep pushdown (v-bar)
90×20 150×3×8

Cable flys
40×15,10,10

Notes
Excellent day today setup bench the same way from the very first set to the last. On the down sets I did start moving my grip out to see where it felt better middle/ring finger on the rings seemed to be the best but that was on the 155 so I will try that grip next week on the heavier sets

Hip was sore this morning but stretched it every chance I got at work today so it's feeling much better tonight

Thats it thanks for reading. Dmax
 
Middle finger on rings? Jeez that's pretty wide haha or I'm just really close gripped. I only grip about a thumb length from the smooth part of the bar.
 
Yea felt easier in my shoulders and moved quicker

Had some taco pizza again tonight then came home and mashed the hell out of both hips front and back now I'm laying in bed with the heat wrap on it

May do OHP tomorrow and give the hip more time to heal
 
Yeah thats about my normal width on bench give or take. From reading, really depends on arm length

I'm laying around heat wrapping my twitchin arm....
 
2-21-14
C 6
3's W

Current weight at 8 am was 220

Preworkout - uncut
Intra - Alpha amino + compete

7 mins lateral trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
Side raises ss with Rotator cuff exercises
3×10

Standing OHP (setsxreps)
Warmup
Bar×10 55×5 65×5 75×3
Working sets
95×3 105×3 115×8 105×3 95×8

Assisted pull-ups
(20 deep breaths between sets with all accessory movements)
70lbs off BW 12,9,7,7,5

Facepulls (different heights shoulder, chin, forehead)
95×6×10

JM Press ss with pendlay rows
135×2×10 185×3×3 195×3×1
Pendley rows (over /underhand grips)
135×2×10 185×3×3

French press ss with hammer curls
50×2×12 60×2×12 (too light)
Hammer curls
45×4×10

Miscellaneous hip work to try to stretch it out light gm's and such

Notes
The app has my weights set up in a way that 5's and 3's week had the same weight so I shot for 9 this week but got 8 again not a big deal really start to lose some stability when the reps get higher I'd imagine this will improve with time

Going to skip DL tomorrow hip is starting to feel better but I'd rather not push it not sure what to do if I should go in and do something (not sure what) or just stay home which I'd rather not do

That's it thanks for reading. Dmax
 
Ahhhh OHP day makes me happy to see. Nice work, it'll come along.
 
I post this everywhere but it honestly helps me figure out where **** is at and what the issue may be

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Thanks Sean that really helped I realized I wasn't treating it correctly finally starting to feel better

2-22-14
C 6
3's W sorta

Current weight at 7 am was 222

Preworkout - uncut
Intra - Alpha amino + compete

No deadlift sucks

Leg press (setsxreps)
4×45#plates × 2 × 16
8×45#plates × 2 × 12
12×45#plates × 2 × 8
16×45#plates × 1 × 1

Leg curl machine
200×2×10 230×3×5

Leg extentions machine
150×2×10 175×3×5

Calf Rotator machine
450×2×20 550×2×20 650×15

T-bar rows
90×4×10

Hypertensions
BW×2×10 25#×2×10 35#×2×10

EZ bar curls
70×4×10

Cunchs ss with side bends
Sets of 60,50,40
Bends
45#plate×3×20

Stiff leg deadlift (done with small BB)
100×3×8

Notes
Dispite my handicap today's workout went well. Still got a lot of tightness but it's getting better. I think it may be an imbalance thing from doing lots of ab work and little direct back work but who knows from now on I'm going to do a better job of balancing stuff out thou

Thats really all I got sorry to disappoint with this lame ass workout

Thats it thanks for reading. Dmax
 
So I've come to the realization that I will never really be able to eat like a normal person without tracking everything this is evident in my cheat meals where I know I should only eat like a couple slices of pizza but end up eating the whole thing. It's like when I had credit cards I would spend and spend thinking I could pay it back which never happened now I eat a lot and tell myself I can lose what I gain but why do that to myself to begin with. it's frustrating to me sorry just a bit depression with my back hurting and my weight up slightly
 
IMO, a cheat meal should be guiltless and uncounted. A couple slices of pizza can fit into your macros and total kcal. That's not a cheat. A whole pizza is a cheat meal. You should feel zero guilt for it.
 
No gym today got stuck working over pulling blanks was just going to do some leg stuff anyway. Hopefully by Thursday my hip/glute will be good enough to squat then maybe DL sat or Sunday I hope, it's really starting to get to me. Tomorrow is 5-3-1 bench no matter what
 
2-25-14
C 6
5-3-1 W

Current weight at 4:45am was 218

Preworkout - uncut
Intra - Alpha amino + compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup (setsxreps)
Front raises ss with Rotator cuff work
15×2×10

Bench 5-3-1
Warmup
Bar×10 85×6 115×5 138×5
Working sets
165×5 185×3 205×6 185×3
Paused sets
165×5×3

Incline DB press (30 sec rest)
65×12,9,7,6,6,

Extreme row machine (not sure on weight it sets up odd like 3 lvls for plates so there were 45s and 25s on the first 2 lvls)
70×10,8,6,6,6,6

Incline reverse close grip BB press
115×2×8 135×2×3 145×2×3

Skullcruchers ss with flat DB flys
70×3×10 +7
Flys
40×3×7 +5

Hypertension ss with ab bench and side bends
Hypertensions BW+45#×3×15
Abs 30#×3×20
Bends 45#×3×20

Notes
Great day today apparently my bench weight didn't go up between Cycles (Damn app) but I did get 205 for 6 which is 2 more then last Cycle which I am thrilled with

Row machine is odd I like it but it's hard to figure true weight really the reason I used it is to keep strain off my back

Hip is a lot better today I may get to deadlift and squat this week woot

Thats it thanks for reading. Dmax
 
Duramaxhd said:
2-25-14
C 6
5-3-1 W

Current weight at 4:45am was 218

Preworkout - uncut
Intra - Alpha amino + compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup (setsxreps)
Front raises ss with Rotator cuff work
15×2×10

Bench 5-3-1
Warmup
Bar×10 85×6 115×5 138×5
Working sets
165×5 185×3 205×6 185×3
Paused sets
165×5×3

Incline DB press (30 sec rest)
65×12,9,7,6,6,

Extreme row machine (not sure on weight it sets up odd like 3 lvls for plates so there were 45s and 25s on the first 2 lvls)
70×10,8,6,6,6,6

Incline reverse close grip BB press
115×2×8 135×2×3 145×2×3

Skullcruchers ss with flat DB flys
70×3×10 +7
Flys
40×3×7 +5

Hypertension ss with ab bench and side bends
Hypertensions BW+45#×3×15
Abs 30#×3×20
Bends 45#×3×20

Notes
Great day today apparently my bench weight didn't go up between Cycles (Damn app) but I did get 205 for 6 which is 2 more then last Cycle which I am thrilled with

Row machine is odd I like it but it's hard to figure true weight really the reason I used it is to keep strain off my back

Hip is a lot better today I may get to deadlift and squat this week woot

Thats it thanks for reading. Dmax
Click to expand...

Getting 2 more reps than last cycle is more than solid. Nice work
 
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