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Yet another 5-3-1 by Dmax

Liking the volume man. Keep it up.. I'm liking the idea of using wraps, learning how to lift in a suit is probably a decent idea. Don't know if it's something that I'd want to train in often though.
 
So here it is

Jason's crew
Squat/deadlift

Squat
Bar×2×5
135×5
225×5
(Belt)
275×5
(Wraps+belt)
315×3 (where did that come from)
350×3 (can't believe that just happened)
405×1 (WTF)
All to depth by there call

Deadlift conv.
135×5
225×3
315×2
365×1
405×1
440×1

Notes
All I got to say is holy **** what a day it was such a privilege to work with them today lots of coaching and pr's just a great atmosphere.

Squat
Only thing he said was I rush it which is something I've known about and been trying to correct for a while now

Deadlift
Said the same thing u guys did keep back flat and tight

I can definitely see where being in a crew helps they tell u when u mess up and get u going for each lift a big confidence booster

Thats it going to get my 4hr sleep in before work the back to iron barbell for bench

Thats it thanks for reading. Dmax
 
Massive freaking session DMax! You've been holding out on us! Lol haha

Congratulations! I'm sure your gonna be kool aid smiling all day haha awesome
 
awwww fück yeah, buddy! Awesome stuff! Now will you do a meet?
 
Thanks guys really was a great day

Forgot to add on deadlift he did have me move my grip out a bit, said that was some of the I was reason rounding

I may have to do a meet now them guys all ready want to and u want me to can't let all u guys down I guess

Wraps what should I buy what are u guys using and do I use them all the time or every other time no clue how to implement them

Anyone got any other thoughts
 
2.5M Inzer Grippers or APT Blue Arrows

Wear them on heavy working sets or to overload reps (or when they tell you to)
 
4-13-14
Jason's crew

Current weight at 3 was 215

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

Rotator cuff
Light rows

Bench

65×5
95×5
135×5
185×5
225×1
235×1
245×fail
245×3 to foam pad
255×3 to foam pad

Pvc bench
70×2×10

Another great day, love how they push u
Stuck 245 to my chest Jason said I pressed too close to mid chest and pushed it out, so I fix it. The main thing that kept running through my head was when Sean said squeeze the shoulders together to spread the bar really seems to help, forgot to on my first 245

Pvc bench is odd really ****s with stability it's a piece of 2" Pvc about bar length and u hang plates off it with bands if u never tried u should it's harder then u think

That's it thanks for reading. Dmax
 
Man you were hiding this strength the whole time!! Good work again man, don't kill yourself over a failed rep, you learned something from it.

Super D does bench with a bamboo stick I think much like you said. Probably a pain to keep stable.
 
Nice work again man!



And superD says its great for shoulder health bc it activates all 90 muscles in the shoulder...well I exaggerate lol
 
capo180 said:
Man you were hiding this strength the whole time!! Good work again man, don't kill yourself over a failed rep, you learned something from it.

Super D does bench with a bamboo stick I think much like you said. Probably a pain to keep stable.
Click to expand...

I'm not worried dude that why I'm there to learn pretty sure I would have gotten it a second time just forgot my cues. I let the weight get I'm my head I think
 
Can anyone explain the theory of reasoning for the foam should have asked or listen better but seemed to help, not like It decreases the motion or does it?
 
Sounds like it just replaced the board to decrease ROM. Foam will absorb the bar more, with a board, you'll absorb it. Just feels different.
 
Can't be much of a decrease that thing crushes a lot

All I know is thinking about what u said was extremely helpful
 
Cool thing with foam is you can kind if pull the bar to get the feel of really engaging the lats on the bottom end(Mark Bell trick).
 
I really like how the foam teaches you bring the bar down with authority. I think it's kind of an accomodating resistance in a way. The foam absorbs more and more weight until it's crushed all the way down, then it springs the weight back off, just not in any big way. It will decrease ROM by probably a half board, but it's not a big decrease as you noted.
 
Wraps ordered 2.5 inzer grippers should be here by the end of the week I don't really like using other people's stuff that they pay good money for u know

Taking 2 days off then going to do lower thinking sumo and front squat 5-3-1 and some assistance stuff then upper with 5-3-1 OHP, CGBP and rows with some assistance work at least that is the plan
 
Anyone else seen this vid yet seems like an interesting concept

Finding Torque | Feat. Kelly Starrett | MobilityW...: Invalid Link Removed
 
Duramaxhd said:
Anyone else seen this vid yet seems like an interesting concept

Finding Torque | Feat. Kelly Starrett | MobilityW...: Invalid Link Removed
Click to expand...

yeah i watched that one a while back, when i was questioning whether creating torque for deadlifting was important.. you can really feel this in the glutes/hips.
 
Got my shoes today didn't know they were white or maybe it's all the chalk on them lol

Looking forward to trying them in the morning
 
Dude - seriously awesome sessions you've been having!

That pvc bench - I saw something like that on efs - tsunami or something similar. looked strangely interesting
 
LizKing531 said:
Dude - seriously awesome sessions you've been having!

That pvc bench - I saw something like that on efs - tsunami or something similar. looked strangely interesting
Click to expand...

Thanks man they really know how to push u... It was awesome but at the same time I feel I have used up all my pr's for a while
 
Duramaxhd said:
It was awesome but at the same time I feel I have used up all my pr's for a while
Click to expand...

Dude... not even close. Don't take offense to this, but you didn't master the Big 3 in one session with those guys. You'll continue to improve at a rapid rate, you're still a powerlifting baby. Most everyone here on the forums is. You don't hit your peak until you've logged ten years of serious powerlifting training.
 
First off shoes are amazing
4-16-14
Lower assistance work

Current weight at 3pm was 217

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

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

Front squat 5-3-1 (setsxreps)
Warmup
95×2×5 105×3
Working sets
135×5 155×3 175×5 155×3
135×3×10

Sumo deadlift 5-3-1
195×5 225×3 255×5 225×3 195×5

Barbell good mornings
195×3×5 205×2×5

Leg extentions
130×10 150×10 170×10 190×5

Leg curls
110×10 130×3×7

Superset
Hyperextenions / v-bench
3×30
3×15

Notes
Good day not sure what to hit on these days so I just fell back on what I know. Still a lot of work in there I can feel it in my legs aleady

Since I'm working out with these guy I'm really going to be focusing on pushing myself hard (Jason is big on that) I know I should have been doing this all along but just needed a kick in the ass it seems some times u just get complacent u k own how easy that is to do

Thats it thanks for reading. Dmax
 
Was talking to Jason this morning and told him one of my goal is by the end of the year is to have a 300 lbs bench and he told me that was very possible

Time to kick it into overdrive
 
4-16-14
Upper assistance work

Current weight at 3 pm 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
Side raises / Rotator cuff
10×2×10

OHP 5-3-1
Warmup
Bar×10 55×5 65×5 85×3
Working sets
105×5 115×3 135×5 115×3
Bradford press
105×3×5

Iso-low row
90×3×10 100×10 110×6

Iso-front lat pulldown
110×4×5

Pendlay rows 5-3-1
125×5 135×3 145×5 135×3 125×5

Facepull (the way I have been)
55×3×7 45×3×7 40×10,10,6
Those are reps at each lvl so 7 at bottom 7 mid 7 top

CGBP 5-3-1
125×5 145×3 155×5 145×3
Paused CGBP
125×3×5

Superset
BB Plate flys/hammer curls
35×3×8
45×3×7

Front raises
30×3×5

Notes
Ok day, nothing out of the ordinary just tying to figure out what is going to be beneficial to me

That's it thanks for reading. Dmax
 
I really like deadlift and squat same day didn't even effect me that much bench is cool to with its own day as well. the thing I think I'm going to struggle with it upper and lower just figuring out volume and what will benefit me most so I can continue to make good progress thought I had it pegged on 5-3-1 I welcome any suggestions by what u have seen
 
Ordered some fat gripz extremes yesterday while they were on sale looking forward or using them on pretty much everything I can
 
4-19-14
Crew work

Current weight at 4pm was 214

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

Cross ball smash hips mostly
Mild Stretching

Squats
Bar×2×5
135×5
185×5
225×5
Belt
295×3
315×3
350×3
375×2
405×2 volume pr
225×3×5

Deadlift
135×5
185×5
225×5
275×3
315×3
365×3
405×1
455×1 pr
405×2 volume pr

Notes
Another great day felt strong once I got into it

405×2 first was fast sec was really slow
On the 315 set everyone wanted to know if it was supposed to be a paused set lol

455 was a grind but got it locked out, now my eye feel like they want to pop out

Bench tomorrow 6am can't wait

Thats it, thanks for stopping by and reading. Dmax
 
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