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Yet another 5-3-1 by Dmax

Feeling pretty good today no pain a little stiffness so I did some Stretching and lacrosse ball work.
Going to bench in at 6am tomorrow after work expecting to do pretty well given my recent advice and new grip width, sometimes u just need a bit of reassurance

Also changed my assistant 5-3-1 exercise for bench to Pendlay rows felt that RCGIBP and CGBP were to similar to track both in that manner still going to do them just not 5-3-1 style

Just some thoughts, you guys have a good night
 
4-2-14
C 7
5's week
Current weight at 3:30 was 216

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

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

Active Warmup
Front raises / Rotator cuff /rows
10×2×10

Bench 5's (setsxreps)
Warmup
Bar×10 95×5 115×5 135×3
Working sets
145×5 175×5 195×7 175×5
Paused sets
145×3×5

Pendlay row 5's
115×5 135×5 155×5 135×5 115×5

DB press
70×13,8,6,6,4

Reverse close grip Incline bench
115×5×5

Tricep push down (v-bar)
150×3×8 with a triple drop set on last set

Notes
Pretty good day benching a bit wider now so get a bit of discomfort in the front of the shoulder hopefully it will go away with time just don't think I'm used to it yet to was a big jump in width

Pauses were long on the bench I would say 3-5 sec really take some effort to get that bare moving again

Think the Pendlay row are really going to be beneficial doing then in 5-3-1 manner

Going to the other gym sat maybe to check it out to see what they have to offer me from talking to Jason today seems pretty awesome

Thats it thanks for reading. Dmax
 
Remember to spread the bar, snap the bar in half, try to bend it around you, tuck your elbows, whatever cue works for you to get the pressure off the front of your shoulders. Good repping, though!
 
Time to up the weights & drop the volume of assistance work. Get ready for a comp buddy!!
 
herderdude said:
Remember to spread the bar, snap the bar in half, try to bend it around you, tuck your elbows, whatever cue works for you to get the pressure off the front of your shoulders. Good repping, though!
Click to expand...

Thanks herder your bench advice has been awesome
 
Sat I'm going to try to stop by Ironworks gym to check out how they train and what the place is like hopefully if the price is right I'll be making a switch soon looking forward to learning from some true lifters
 
Should be cool man. Most powerlifters I have met in real life are cool as **** and everyone loves helping each other.
 
4-3-14
C 7
5's week
Current weight at 3:30pm was 215
Preworkout - this new thing call H²O

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

Active Warmup
Hyperextenisons
1×25

Deadlift 5's
Warmup 1" deficit
155×5 195×5 225×3
Working sets
245×5 285×5 325×7-8 (stopped counting/forgot to count going so well lol)
Block pulls 3-4"
325×5 285×5 245×5

Sumo deadlift 5's
175×5 195×5 225×5
Deficit pulls 1.5"
225x5 195×5 175×5

Superset
Hip thrust/Bulgarian split squat
225×7,8,8
50×3×10 2 25# Plates

Half knee anti-rotation press
4×10

Notes
Felt tried again, sweet was come out of my eye but I got it done today, quite the work load

Deadlifts were fast as **** and tight made sure I brace every rep well and it payed off all I got when I woke up was tight glutes

Hip thurst at that weight start to suck dig into my hip bad I need more padding lol or muscle

Thats it thanks for reading. Dmax
 
Pretty good, nice little extra stretch at the bottom to be honest sumo is set a bit light but it's best to start that way learn the movement I think originally when I started doing sumo I started pretty heavy and I believe that may have contributed to my recent back problems
 
Good deal, dude. You can always pull heavyish sumo from blocks to get used to locking it out.

I think you'll love a new gym, man. Getting out of the commercial gym setting was a huge plus.
 
4-4-14
C 7
5's week
Current weight at 3pm was 216

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

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

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

Iso-low row machine
90×3×10

OHP 5's (setsxreps)
Warmup
Bar×10 55×5 75×5 85×3
Working sets
95×5 105×5 115×10 105×5
Bradford press
95×3×5

Iso-lat pulldown (side seated)
90×4×10 95×5 each side

Facepulls (the way I've been doing them)
40×3×10

Superset
CGBP/French press
105×5 125×5 145×5 125×5
105×5 last set down as slow as possible then double pauses on the way up = suck
80×9,8,8,8,5

Preacher curl machine
Many sets to failure with a drop set at the end

Notes
strong workout today OHP press is coming along nicely wanted 12 on the last set but once again stability became a problem so got 10 which is still awesome in my book

Did low rows cause someone was in the rack doing wrist curls lol and I figured if it's good enough for Jason it's good enough for me

Going to stop at the new gym in the morning to check it out they train at 7:15 am sharp told me if your late u play catch up DL and Squat day for them

That's it thanks for reading. Dmax
 
So I went to the went to the new gym this morning just to check it out. Not quite what I expected but think I'm still gonna make a switch really want to work with some experienced lifters. Not sure how it's going to work thou everyone there is a geared lifter except for the young kid but we'll find out

Seen some big weight moved Jason did 640 for a double on deadlift and I want to say 8 something with 110# of chains for a triple on squat I was very impressed something about seeing in real life makes it more impressive

Some other guy there too pulling 6+ sumo and at 6'5" it looked like

So there is something to be learn here and I'm going to take advantage of it and not let my Bull**** shyness get in my way

Oh Jason got a 1032 this passed weekend and missed his 1117 at the very end God Damn that's a lot of weight
 
Awesome! I don't see anything wrong with training with equipped lifters, especially if they're that strong.
 
A lot of my gym is geared guys, too. They still know a lot about raw strength. Good stuff man
 
Yea agree with u guys anyone who can move that much weight has to know something about lifting lol just going to go and suck up everything I can. LEARN!!!
 
Just wanted to acknowledge that climbing OHP #. Good work man.
 
4-6-14
C 7
3's 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
Hyperextenions
×20

Squat 3's
Warmup
135×5 165×5 195×3
Working sets
225×3 255×3 295×5 255×3
Paused sets
225×3×5

Front squat 3's
125×3 145×3 165×3 145×3 125×3

Good Mornings
125×5×5

Calf Rotator machine
649×4×10 drop set 649×10 444×10 240×10

Superset
Hyperextenions / v-bench ab
3×15
3×15

Notes
Pretty good workout today 295×5 was a push but I got it. Legs are pretty shot now

That's all I really got, added the calf stuff just to cause they were looking a bit small lol

On a work note sat night was the pretty much the worst night of my career was escorting a crane through a refinery and he turned a corner and took down a power poll trapped the driver inside for 4hrs and caused the plant to be evacuated no one got hurt though

That's it thanks for reading. Dmax
 
D@mn - your work story sounds fun.... Glad no one got hurt

Great squatting brother!
 
LizKing531 said:
D@mn - your work story sounds fun.... Glad no one got hurt

Great squatting brother!
Click to expand...

Yep me too my partner and are just like this is bad and my hands were shaking pretty bad as well very close call but this shutdown has a curse over it I think a lot of close calls
 
Duramaxhd said:
Thanks super rob I think it pretty good for no wraps and just a belt but my knees have been complaining an awful lot lately no pain just noise
Click to expand...

My left one makes noise sometimes too. I'm just like shup bish! :D

That's very solid squating. We get lost in the numbers in the forums, but in many commercial gyms it is rare to see 225 squatted to depth.

Edit: 295 x 5 gave me a hell of a time to get earlier this year wrapless. You are not that far behind where I stand currently. You are making strides like a cheetah bro :D
 
4-8-14
C 7
3's week

Current weight at 12pm was 209 woot

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

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

Active Warmup
Front raises / Rotator cuff / db rows
10×2×10

Bench 3's
Warmup
Bar×10 95×5 115×5 135×3
Working sets
165×3 185×3 205×5 185×3
Lilly press
165×3×5

Pendlay row 3's
115×3 125×3 135×4 125×3 115×3

DB press
75×9,8,6,6,6

Superset
Tricep 3 in one's / EZ-bar curls
80×4×6
80×6,6,6,7

Hammer curls
45# down to 25# each set to failure

Notes
Good day bench felt good minimal if any shoulder pain think herder cue really helped it's not the most I've done with 205 I believe but the best set I think

Was going to do pullovers but said hey I can do 3 in one's and get it all done at once so that's what I did

Thats it thanks for reading. Dmax
 
So question

Jason's crew does the 3 main lifts sat and sun squat DL sat and bench sun with a lot of rep work How can I set up my accessorie work can I do something like a full body day and hit upper and lower? just trying to figure out how u guys would go about it
 
Duramaxhd said:
So question

Jason's crew does the 3 main lifts sat and sun squat DL sat and bench sun with a lot of rep work How can I set up my accessorie work can I do something like a full body day and hit upper and lower? just trying to figure out how u guys would go about it
Click to expand...

Depending on how you recover, you could add 2 accessory days, 1 upper and 1 lower, during the week. Hit OHP, rows, front squats, etc on those days.
 
yeah I'd probably still hit 2 extra days. one led by front squats and other by overhead press. just because i think hitting the upper and lower body both twice a week fairly heavy is more effective than just once a week. plus I'd be dead after squating/deadlifting and probably wouldn't do much assistance work after hitting that combo.
 
capo180 said:
yeah I'd probably still hit 2 extra days. one led by front squats and other by overhead press. just because i think hitting the upper and lower body both twice a week fairly heavy is more effective than just once a week. plus I'd be dead after squating/deadlifting and probably wouldn't do much assistance work after hitting that combo.
Click to expand...

I like that - maybe add in some sort of DL variant with front squats & chins with overhead press (I love my chin/ohp combo lately). I agree - heavy deads & squats same day would definitely take it out of me
 
Thanks for the advice everyone we'll have to see how it pans out

Was thinking today about deadlift since I'm going to be doing in the morning

Was think your knees/leg are sort of wedge keep your upper body tight, and the bar is tight to the floor for the most part suck in air drive legs in and up and lock it out makes sense in my head at least

What u guys think?
 
The hips play such a key role man. In order to get as tight as possible on deads, and to make sure you are doing that you should basically be able to "sit" 225 off the ground. then once it gets moving, kick in the quads, and once it gets to the knees squeeze the glutes and throw the hips into the bar.

I'm not an expert at any of this lol. Honestly my last working set of deads was the best I've ever done, and it was all because of sitting back and creating tightness in the hams. I felt like I was gonna die from the tightness, but i got 380x3 pretty easily.

long story short unless you feel like your head is going to explode you probably aren't tight enough lol, and that is often due to not properly loading the hams.
 
Yea thats what I kind ment with tight upper body hard to explain to me it's like a splitting action upper body between the floors and the bar rising is a consequence of this action
 
Chris Duffins Sumo 101 video showed that very well. Once he got hit upper body set and slack out of the bar, his 315 (135/225 for us lol) was already broken off the floor.
 
Sean1332 said:
Chris Duffins Sumo 101 video showed that very well. Once he got hit upper body set and slack out of the bar, his 315 (135/225 for us lol) was already broken off the floor.
Click to expand...

That is such a huge visual for pulling slack and getting tight
 
4-10-14
C 7
3's week
Current weight at 2pm was 215

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

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

Active Warmup
Hyperextenions ×20

Deadlift 3's
Warmup (stepper deficit)
155×5 195×5 225×3
Working sets
265×3 305×3 345×5-6
Block pulls (mid shin)
345×3 305×3 265×3

Superset
Sumo deadlift/deficit sumo/straight leg deadlift
185×3 215×3 235×3
Deficit sumo
235×3 215×3
SLDL
185×5 215×5 235×2×5 215×5

Superset
Hip thrust/barbell stepups
235×4×5
135×4×6 (each leg)

Cable crunchs
3 set to failure

Notes
Nice tough workout today lots of deadlifting. once again forgot to count on last set 5-6 I logged it as 5

Really been trying to up volume and variants, seems to be helping to keep the weights moving well

Hopefully I didn't over do it today going to be training the next 4 days straight tomorrow is OHP day then sat, sun is training with Jason's crew

Thats it thanks for reading. Dmax
 
Killer session! Dat volume. Do what you can to rest up inbetween these session ma man.
 
Sean1332 said:
Chris Duffins Sumo 101 video showed that very well. Once he got hit upper body set and slack out of the bar, his 315 (135/225 for us lol) was already broken off the floor.
Click to expand...

I recently watched a deadlift tutorial by Dave Tate where he harps on taking the slack out of the bar. This latest cue has made a big difference in getting the weight off the floor efficiently for me
 
I don't ever use a bar that's loose enough to matter. There's maybe 1/2-3/4" slack to pull before the weights break the floor.
 
Swanson52 said:
I don't ever use a bar that's loose enough to matter. There's maybe 1/2-3/4" slack to pull before the weights break the floor.
Click to expand...

that's what our comp bars are slack wise. we have some other bars that have about 2 inches of whip in them...
 
Some of the bars at my gym suck bad lots slack

Been really working in tightness and pulling slack out and I can tell back wise not a sore but it is pretty stiff atm
 
4-11-14
C 7
3's 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
Side raises / Rotator cuff
10×2×10

Iso-low row (setsxreps)
70×4×10

OHP 3's
Warmup
Bar×10 55×5 65×5 85×3
Working sets
95×3 115×3 125×6 115×3
Bradford press
95×5×5

Iso-lat pulldown (side seated)
90×3×10 115×2×6

Facepulls (the way I have been)
50×3×30

Ultra set
CGBP/Tate press/DB flys/hammer curls
115×3 135×3 145×3 135×3 115×3
All others were
35×5×5

Last 2 sets had 40# ez-bar curls added to failure

Notes
Smooth day, lost tightness early in OHP which stoped me at 6 I will make up for this next week lol

Not sure why I've been crushing the lats lately but I've been enjoying it

Ultra set was done just to speed things up want to get home to sleep

Tomorrow 715am sharp is Jason's crew day for me yesterday he asked me if I used wraps and I said no an he smiled and said u will be, also talked about throwing me in a suit not sure if I really want too doesn't interest me, and not sure about carry over ether

That's it thanks for reading. Dmax
 
Nice smooth progress my man. Weights/reps seem to be moving every session.
 
If your hip has been bugging you, a suit wouldn't be the worst thing in the world for you. Anything's worth trying once, DuraMAN!
 
Good work man - Keeping on moving forward as always!

Might as well try out suit/wraps - something new to try out, keep things fresh, and probably moving more weight in the process
 
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