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Yet another 5-3-1 by Dmax

Catching back up in here, D. I see you're growing those front squats too. I've really got to pull it together, y'all are leaving me behind.
 
I set them up 5-3-1 style so they are percentage based now so I know the weight is going up otherwise my self regulation sucks lol

Edit: u done left me along time ago without front squats lol
 
3-19-14
C 7
3's week

Current weight at 3:30pm was 212

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

7 mins elliptical
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
Front raises with Rotator cuff work
10×2×10

Bench 3's
Warmup
Bar×10 95×5 115×5 135×3
Working sets
155×3 185×3 205×5 185×3
Double Paused set
155×3×3

Db bench press
70×11,9,8,7,6

Seated wide grip cable row
150×5 130×7 110×8 130×7 150×6

Close reverse grip Incline bench
125×3 145×3 165×3 145×3 125×3

Skullcruchers
90×5,3 80×6,5

Notes
Good day felt strong but only got 5 on last set o well

That's it thanks for reading. Dmax
 
That's a lot of DB benchin! Strong work on CGRG inclines as well.
 
So I met this guy yesterday that go's to my gym from time to time Jason something last name starts with an I. Anyway apparently he has a 25 or 2600lbs geared total 2nd in arnold I think he said I asked if he follows a program he said no he just does his own thing watch him do 500lbs behind the head machine military press with bands very impressive
 
Dude, that guy pulled HUGE at the Arnold, like 825 or 840. I'm sure his other lifts were huge, but I remember his big pull the most. Definitely stick close to that guy!
 
I would like too but I don't think he goes to often it would be cool if he could observe my lifts and give pointers
 
3-21-14
C 7
3's week
Current weight at 3:30pm was 215

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

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

Deadlift 3's
Warmup 1" deficit
145×5 185×5 225×3
Working sets
265×3 295×3 335×4
Block pulls mid shin
335×3 295×3 265×3

Video sorry sort of sucks but try to help me out if u see anything

Watch "335×4 deadlift" on YouTube
335×4 deadlift: Invalid Link Removed

Sumo pulls
185×3 215×3 245×3 215×3 185×3

Pendlay row (setsxreps)
155×5×5

Superset
Barbell hip thrust /stepups
155×3×10
90×3×10 each leg starting

Cable wood chops
50×3×20per side

Notes
Felt great today really concentrated on sucking air and getting tight and man did that help weights were just flying off the floor. Posted a video hope u don't see a anything wrong but if u do let me have it lol

That's it cause in need to sleep lol thanks for reading. Dmax

Edit: not sure why I stopped I think I easily had 2 more in me on deadlift
 
D, take a little more time setting up and get that back flat from the start. Set that arch before you make that first move to pull. You're plenty strong enough for that weight, but there's some rounding that bothers me.

This is easily fixable.

Good work skinny...
 
I agree with napalm. I think you could really benefit from 2 things

1. Pulling yourself to the bar. A good way I know I am doing this is 135 and I think even 225 are off the ground before I even start moving up bc I pull down to the bar and since the weight isn't enough to bend the bar the weights raise up and inch.

Tldr still work on pulling the slack out of the bar

2. Maybe throw in some Donnie Thompson back arch movement. You basically grab the bar, arch your back so the bar comes off the floor like 4-6 inches, and put it down. It is a tool to reinforce proper back alignment.

Hope that helps you skinny bastard! ;)
 
Do as rob says. lol. but really looks like your main issues are lower back roundness, and coming forward a bit. getting that chest up and keeping tightness in the hams will help you a lot.
 
Thanks for the help, ill get another video next week u should see an improvement

Skinny ha I have that fat guy mentally where I still see myself as fat lol
 
Duramaxhd said:
Thanks for the help, ill get another video next week u should see an improvement

Skinny ha I have that fat guy mentally where I still see myself as fat lol
Click to expand...

that was a long time ago brother, you're a different person now

we've turned you to the dark side :thumbsup:
 
3-22-14
C 7
3's week
Current weight at 2:45pm was 216

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
Side raises with Rotator cuff
10×2×10

OHP 3's
Warmup
Bar×10 55×5 65×5 85×3
Working sets
95×3 105×3 125×6 105×3 95×5

Bradford press
95×3×5

Assisted pull-ups
60 off BW 10,7,7,7,6

Facepulls (3 lvls seamlessly transitioning to each lvl for one set 10 reps each lvl)
45×3×30

Superset
CGBP(5-3-1 style setup) / Tate press
125×3 145×3 165×3 145×3 125×5
35×10,10,8,8,6

Notes
Didn't want to go in before work today but glad I did awesome workout. Getting a lot more stability in my OHP so I'm happy about that. After pull-ups I had a big pump in my whole shoulder area made it a little tough to do those higher rep Facepulls

Been adapting 5-3-1 to a lot of my big assistant lifts just so I know I'm making progress on weight currently it's on CGBP, sumo, RCGIBP and front squat I really feel it will be beneficial we'll see

Thats it have a good night and thanks for reading. Dmax

Edit:I'm coming for u Swanson lol
 
Isn't it great when you think "not today, not now" and then you have a great session? Nice work my friend
 
This new work schedule has got me all jacked up is all 7:30pm to 6:00am 6 days a week just been a struggle but it's getting better
 
3-24-14
C 7
5-3-1 week

Current weight at 9:00am was 210

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

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

Squat 5-3-1 (setsxreps)
Warmup
135×5 155×5 185×3
Working sets
235×5 (belt) 265×3 295×4 265×3
Paused sets (no belt)
235×3×3

Front squat
155×5 175×3×3 155×5

Good mornings
155×5×5

Superset
Hyperextensions/ab bench/side bends
45#plates×3×15
35#×3×25
45#×3×30

Notes
Strong session today 295 felt lighter then 265 for some reason. Front squat are coming along nicely sometimes they feel a bit off but for the most part they are good

I think just to make progress good mornings are always going to be the last weight of Front squats this will make it pretty easy to jump from one to the other and I won't have to switch the plates around a bunch

Thanks for reading. Dmax
 
Getting 4 on a 1+ is pretty freaking nice in my book. Awesome work. You are getting some nice volume in with your set up, too. Nice job bro!
 
Thanks rob
I read your log daily and I think to myself we are about the same weight if he can do it I can do it. so I'm trying to up my volume a bit and I think it's really helping even with my recent back problems my lifts have still managed to increase. I'm pretty pleased but not satisfied not sure if that will ever happen now lol
 
Duramaxhd said:
Thanks rob
I read your log daily and I think to myself we are about the same weight if he can do it I can do it. so I'm trying to up my volume a bit and I think it's really helping even with my recent back problems my lifts have still managed to increase. I'm pretty pleased but not satisfied not sure if that will ever happen now lol
Click to expand...

You definitely can man. I have nothing extraordinary going for me. Just bust my butt and eat/sleep.

And I once thought I'd be satisfied with certain numbers(315/225/405) and then I got into powerlifting and realized...satisfied, not even once! Haha
 
I wanted to share something with you guys. People who see me for the first time after I lost my weight often ask me how do u feel do? Do u feel different? And up till this month I would always say not really feel about the the same but within this past month I don't know what changed if I reached a tipping point or what but I feel very light on my feet, energetic. Before it always seemed to take effort to walk or keep up but now it's odd just feel quick must just be all the acquired strength in my legs I don't know. Just want to share
 
Makes sense. That's gotta be a pretty cool feeling. Maybe your body caught up with your weight loss? <(I don't even know wtf that meant, but it sounded good :) )
 
Duramaxhd said:
I wanted to share something with you guys. People who see me for the first time after I lost my weight often ask me how do u feel do? Do u feel different? And up till this month I would always say not really feel about the the same but within this past month I don't know what changed if I reached a tipping point or what but I feel very light on my feet, energetic. Before it always seemed to take effort to walk or keep up but now it's odd just feel quick must just be all the acquired strength in my legs I don't know. Just want to share
Click to expand...

Before I got fat again (now), I dropped from ~330 down to 275, and it took a while for my mind to make the connection that I wasn't so fat anymore. It was like a switch one day; I woke up and thought "damn I feel good".

I know exactly what you're describing. Good for you dude, congrats.
 
3-26-14
C 7
5-3-1 week

Current weight at 3pm was 214

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

7 mins elliptical
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

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

Bench 5-3-1
Warmup
Bar×10 95×5 115×5 135×3
Working sets
165×5 195×3 215×4 (+1 assisted will explain) 195×3
Paused sets
165×3,5,5

DB press
70×10,6,6,6,6

Iso-lat pulldown machine
100×8,7,7,7 110×5

Reverse close grip Incline bench
135×5 145×3 155×3 145×3 135×5

Superset
Behind the head DB tricep extensions/EZ-bar curls/hammer curls
35×3×10
80×8,7,6
35×3×8

Notes
So today was awesome SHW Jason was there again so I asked him if he could check out my bench an he said sure. So he comes over and asked me to set up, said my set up was good he would like to see more ach thou next came the presses got 4 by myself (which I believe I never would have without him there) and a extra rep with his help when I'm done he said widen my grip out some cause the rings here are closer then a comp bar and the benches are shorter and use my wraps all the time but tighten them as the weight increase.
Also asked him where he trains so I may be switching gyms soon

Other then that decided to switch Pendlay to 5-3-1 style next week bench see how it goes

Thats it thanks for reading. Dmax
 
O and he also said more leg drive. Just him giving me tips has really given me more confidence in my bench already cause I know now I'm not doing it wrong
 
Good for you man! I can't wait till I go to a gym with people who don't ask why I arch my back when I bench and why I squat so deep lol.. And to one with people who can give me some productive tips.
 
3-28-14
C 7
5-3-1 week

Current weight at 3:30pm was 213

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

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

Deadlift 5-3-1
Warmup 1" deficit
145×5 185×5 225×3
Working sets
285×5 315×3 355×4
Block pulls 3"
355×2 315×3 285×5

Sumo deadlift
205×5 225×3×3
Deficit sumo 1"
225×2×3 205×5

Superset
Hip thrust / step-ups (on bench)
185×2×10 205×10
100×3×8-10 each leg starting

Cable crunchs
110×20 150×3×15

Notes
Good day this morning. Tightness has improved in the deadlift I could tell cause everything moved fast wanted to video it but was pressed for time needed to get home and sleep. Deficit sumo was cool wasn't sure if the plates would slide but they didn't.

That's it thanks for reading. Dmax
 
Lotta good work there, man. Your lower body has to be screamin right now.
 
Sean1332 said:
No exuses, Dmax! Do it!
Click to expand...

I got lots of excuses lol
The main one is I'm still not as strong as I'd like to be for my first meet just need to bring up squat and bench a bit more

Anyway thanks everyone for the the push though I'm very happy u guys think I'm ready, I've come a long way and yet I'm still at the very beginning of my journey
 
Duramaxhd said:
I got lots of excuses lol
The main one is I'm still not as strong as I'd like to be for my first meet just need to bring up squat and bench a bit more

Anyway thanks everyone for the the push though I'm very happy u guys think I'm ready, I've come a long way and yet I'm still at the very beginning of my journey
Click to expand...

You'll NEVER be as strong as you want to be. The point is to set a baseline against which you compare yourself.
 
^That.

If you can pay the meet entry and have the time, I bet your family would be pretty excited to see you do that.

Not everyone at powerlifting meets is strong as fuk, so numbers shouldn't be an issue.

Just my $0.02
 
Duramaxhd said:
I got lots of excuses lol
The main one is I'm still not as strong as I'd like to be for my first meet just need to bring up squat and bench a bit more

Anyway thanks everyone for the the push though I'm very happy u guys think I'm ready, I've come a long way and yet I'm still at the very beginning of my journey
Click to expand...

i think entries gotta be in by the beginning of june

i'll ask jj to let me know when one comes in from northern ohio...
 
Back is pretty sore today in a good way not like it has been

Work note
Got to weld a 30" flare line for the first time ever very cool for me
 
3-30-14
C 7
5-3-1

Current weight at 1pm was 217

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

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

Active Warmup
Side raises with Rotator cuff
10×2×10

OHP 5-3-1
Warmup
Bar×10 55×5 65×5 85×3
Working sets
105×5 115×3 125×8 115×3
Bradford press last set
105×3×5

Assisted Pull-ups
60 off 12,8,6,6,5

Superset
Facepulls /close grip cable rows
40×3×30
120×3×8

Superset
CGBP / French press
135×5 155×3×3 135×8
80×8,7,7,7,5

Hammer curls
50-15 none stop every jump to failure last set full bicep curls

Notes
Good workout super fast. 125×8 is one up from last week's number so I guess a pr

Bradford press is a great choice for last set really works the shoulder all around

After all the main work Facepulls were quite an effort to do the way I've been doing it but took some pauses to finish them out

Thats it thanks for reading. Dmax
 
Duramaxhd said:
3-30-14
C 7
5-3-1

Current weight at 1pm was 217

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

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

Active Warmup
Side raises with Rotator cuff
10×2×10

OHP 5-3-1
Warmup
Bar×10 55×5 65×5 85×3
Working sets
105×5 115×3 125×8 115×3
Bradford press last set
105×3×5

Assisted Pull-ups
60 off 12,8,6,6,5

Superset
Facepulls /close grip cable rows
40×3×30
120×3×8

Superset
CGBP / French press
135×5 155×3×3 135×8
80×8,7,7,7,5

Hammer curls
50-15 none stop every jump to failure last set full bicep curls

Notes
Good workout super fast. 125×8 is one up from last week's number so I guess a pr

Bradford press is a great choice for last set really works the shoulder all around

After all the main work Facepulls were quite an effort to do the way I've been doing it but took some pauses to finish them out

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

Strong pressing man. Always satisfying to hit the PR
 
Bradford presses are great.. Forgot about em though, have to toss em in at some point. Good work Dmax!
 
3-31-14
C 8
5's week

Current weight at 1pm was 217

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

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

Squat 5's (setsxreps)
Warmup
135×5 165×5 195×3
Working sets
215×5 245×5 275×6 245×5
Pause sets
215×5×3

Front squat
135×5 155×5 175×5 155×5 135×5

Good mornings
135×5×5

Hyperextensions
3×25

Machine crunchs
110×3×25

Notes
Ok workout today just tired no sleep from yesterday's workout to this mornings 730am workout so that's about 20 hrs straight despite that 275×6 I'm happy with

Back is a little sore on the very first set felt a pinch again in the same spot as last time but I continued my work out making sure to brace very well each rep never had a problem after that need to get it in my head that the weights are getting to the point where I need to pay attention to what I'm doing at all times or something is going to give

Tried to torque my feet a bit more on my sets not till I did a single set of 135 did I seem to understand need to practice it some more

Thats it thanks for reading. Dmax
 
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