Yet another 5-3-1 by Dmax

Kicking ass again. I think you are ready to gets your pants wet and do a meet...I feel I got the expression wrong. English is only my first language.
 
4-20-14
Crew bench

Current weight at 5am was 213

Preworkout - uncut/tmg/beta-alanine/cla/coffee

Intra - Alpha amino

Cross ball smash
Light side, front raises
55# DB rows
Some machine flys
Light stretching

Bench (reg crap bench no comp bench)
Bar×2×10
65×10
95×5
135×5
165×5
185×5
205×2
225×2 (seemed like a struggle)
235×2 volume pr (not bad)
185×5
205×5
225×5 volume pr

Notes
Good day, tightness is getting a lot better especially on the 225×5 really driving my heels down now

Wanted another shot at 245 but I'll take the 235 double

Got to learn not to drive my head so hard into the pad I keep pulling a muscle in my neck because of it

Lots of reps I love it

Jason got 810 to a board today pretty impressive if u ask me

That's it thanks for reading have a fantastic Easter eat a lot and hit it hard fellas. Dmax
 
So Easter referb consistented of 3 ham sandwiches made with rye/pumpernickel bread and some baked Mac & cheese and for dessert some sort of strawberry vanilla angel food cake thing which was excellent. Later going to have a piece of crumb cake and pop tart then protein shake and to bed
 
So I was talking to Ed who is a 405+ raw bencher at I believe it's 230 anyway was asking him what he does for bench accessory work and he said mainly shoulder work most recently landmine presses. Which his advice falls in line with what Swanson had been telling me and one of the reasons I switched to standing OHP so I'm going to continue aggressively attack shoulders, triceps and lats
 
Putting up some sweet numbers brother & leaving me in the dust back here - keep it up!!!!
 
Good work man. 225x5 is nice, but yeah keep getting that over head press up man. It's helped me with strength on bench so far. Strong healthy shoulders are very important for a strong bench.
 
So how do u guys feel about heavy accessory work all the big names seem to say take it easy stay in the moderate range but I've also read that heavy singles are important in some lifts so which is it? It seems to me if I go heavier it benefits me more. I just wanted to get some input from u guys
 
It seems that people who train by taking out the comp lifts are more likely to go for singles(westside), but people who do it as an actual accessory with building muscle in mind tend to go hard, just not 1 rep hard. Just my observation, not based on anything really.
 
Just do what you want! :) Sometimes I feel like testing a front squat or good morning. I wouldn't do it often. You could also hit some heavy 3-5 reppers on stuff.
 
Your accessory lifts are there to build weaknesses in the main lift. Testing and building are two different things. If it's a compound move, 3-5 reps are acceptable at times, though 5-8 are probably better for attacking weaknesses. Remember, rep PRs and volume PRs are just as good of indicators as 1RM prs. Just look at what 5/3/1 has done for your main lifts.
 
O I agree herder was just looking for some insight is all wasn't swinging one way or the other was sparking a bit of conversation is all
 
4-23-14
Lower accessory work

Current weight at 3pm was 216

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

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

Front squat 5's
Warmup
95×5 115×5 135×3
Working sets
145×5 165×5 195×5 165×5 145×5

SUMO deadlift 5's (deficit 1.5")
195×5 225×5 255×5 225×5 195×5

Superset
Good mornings / hip thrusts /weighted step-ups
225×4×5
225×4×5
45 plate each hand step-ups till failure

Seated cable crunchs
4 sets till failure at these weights
120#
135#
150#
165#

Notes
Happy with what I did today nothing great but had a good sweet going, a lot of weight moved also

Thats really all I got tomorrow will be upper day looking forward to it

Thanks for reading. Dmax
 
Red minibands are good for tons of stuff
Orange lights are good for some reverse band or resisted stuff and mobility
Grey average are great for mobility and reverse band or resistance
Blue strong bands are good for hanging upside down and obnoxious accomodating resistance

At minimum, get minibands.
 
Here's what I got hope it was a good choice

1 elitefts(TM) Pro Average Band PAIR 41"
1 elitefts(TM) Pro Light Band PAIR 41"
1 elitefts(TM) Pro Micro Mini Band PAIR 41"
1 elitefts(TM) Pro Strong Band PAIR 41"
1 elitefts(TM) Pro Monster Mini Band PAIR 41"
 
Looks pretty good. All I ever use is my red mini for band pull a parts and my light band for stretching and face pulls/tricep work.
 
4-24-14
Upper assistance work

Current weight at 3 was 214
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 /DB rows
10×2×10

OHP 5's
Warmup
Bar×10 55×5 75×5 85×3
Working sets
95×5 105×5 125×8 105×5
Bradford press
95×3×5

Pendlay row
205×3 185×4×3 175×3

Kneeling landmine shoulder press
60×4×5

Shrugs
315×2×10,12

Superset
CGBP 5's (fat gripz extremes) DB flys
115×5 135×5 155×5 135×5 115×5
35×5×7

Tricep pushdowns (V-bar/fat gripz)
140×10,8,8,8 150×5

DB curls (fat gripz)
30×3×8

Straight bar curls (fat gripz)
50×3×10

Notes
So today was the first day for fat gripz incase u couldn't tell, and I love them going to use them all the time on CGBP like it that much seem to really help hit the tris harder

OHP is getting much more stable and smoother. Trying to add a little more work to the shoulders with landmine presses, and the shrugs were just because

So Jason and I talked and there will be another meet in Detroit sometime in August so it looks like In August u guys will get what u want and I shall make my powerlifting debut then thinking I should be able cut to198(I hope) also j thinks we can get my bench to 300 by then

That's it thanks for reading. Dmax
 
So yesterday was a good day not only did I workout in the am I had to torque two 30" flanges up to 800 ft/lbs with a 6 foot 1 inch drive torque wrench bastards have 28 2 inch nuts per flange needless to say I was dead when I got home this morning so got some good rest

Woke up to find a elite package on the porch. My bands showed up so I can finally do all that fancy banded crap u all talk about lol
 
4-26-14
Crew squat/deadlift
Current weight at 3pm was 210

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

Light stretching
Light smashing

Squats
Bar×10
105×5
145×5
205×5
250×10
Wraps+belt
285×2×10
Paused sets (for a 5 count) no wraps
235×3×5

Deadlift
135×5 sumo (form check)
135×5 conventional
225×5
315×1
405×1
440×1
475×¾
405×3 pr

Notes
Not a bad day at all squats were just a volume/form day.

Now deadlift is where It got interesting
Jason wanted me to hit a pr for 475 so I said let's do this well I got up there started the pull and about mid thigh stalled. Norm and Jason both said I should have gotten it had the strength. I told them felt like the bar dug into the fat on my leg which slowed it way down who knows maybe try again next week or 440 for a double

Now for the 405 triple this didn't go as planned ether got down and tight pulled first one Np second on pulled so fast I ended up losing my balance walking 3 steps backwards then locking it out completely at the top dropping it back down then pulling the third with an ass load of speed ****er flew up
Norm said had I not decided to take it for a walk I could have pulled 5 easy

That it, bench tomorrow looking forward to it

Thanks for reading. Dmax
 
I normally powder the balls don't want the terrible testical tricfecta going on the sweaty stinky sticky sack lol
 
4-27-14
Crew bench

Current weight at 4 pm yesterday was 216

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

5 way shoulder banded stretch
Light front and side raises + rows
Misc banded stretch

Bench
Bar×10
95×5
135×5
185×4
205×2
230×1
245×1 pr
Foam pad
255×2
260×2
Paused
185×3,3,3,3,4

Notes
I'm happy but I'm not happy with my 245 pr it was a grinder for no reason. 230 shot up with ez just need to get my head out of its own way is all and by that I mean think not in terms of the weight but focus on form and tightness

Other then that did a lot of pressing so I'm happy feel it has be lacking in my 5-3-1 routine I feel I need the extra volume to dial in bench so the numbers can continue to climb

That's it thanks for reading. Dmax
 
These long weekends are sucking big time 4 hr of sleep yesterday 5 today wish I hadn't volunteered or today just want to sleep

Forgot to say Fri night I got to ride the crane man basket up 210 ft up the east flare to make a 6" weld off scaffold wasn't as bad as I thought it would be took all 10hr with all the bs. was dark but u could still see pretty far at least out to the lighthouse which is a good 5 miles
 
4-30-14
Lower assistance work
Current weight at 3 pm was 209 (Ty cns)

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
5 way banded shoulder

Calf Rotator machine
444×15 648×3×10

Front squat
95×5 115×5 135×3 185×3 205×2×3 185×3 135×3

Superset
Sumo deadlift / good mornings
225×3 275×3 295×3 275×3 225×3
225×2×3 235×3×3

Single leg extentions
55×10,8,8,8

Plate loaded kneeling single leg curls
90×10 110×8 120×5 110×8 90×10

Ab machine
120×20 140×10 170×3×5 120×10

Notes
Ok day, don't know if I got enough weight moved but it seems like it

Going to skip all the fancy jazz with 5-3-1 assistance work and just focus on putting weight on the bar see how it goes for ms

That's it thanks for reading. Dmax
 
Yeah i dont get to scientific about assistance work myself.. some times i go heavy but mostly do like 6-12 reps, Ive been doing 5x10 for much of it and supersetting, gets a nice sweat/pump going.
 
5-1-14
Lower assistance work
Current weight at 4 pm was 208

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
5 way banded shoulder stretch (KS)

active Warmup
Front /side raises / Rotator cuff
10×10

Superset
OHP 3's/banded pullaparts
Warmup
Bar×5 55×5 75×5 85×3
Working sets
105×3 115×3 125×6 115×3
Bradford press
115×3×5
Band×11s×10r

Hafe kneeling landmine shoulder press
65×4×4

Machine low rows
100×4×5 105×5

Machine pullovers
130×10 170×3×5

Superset
CGBP(fat gripz) / DB flys
165×3×3 175×3×3
40×6×5

Cable bicep curls (fat gripz)
100×3×5 110×5

Tricep pushdowns (fat gripz/ezbar)
170×4×5

Bianglar lat pulldown
150×3×7

Burnout sets (5# jumps)
60# down to 15# cheat hammer curls to failure
30# to 15# overhead tricep extensions to failure

Notes
A bunch of work put in today trying to up my volume these upper/lower days and add more weight

OHP
should have gotten 8 but stopped at 6 wasn't feeling in the groove today but still pretty good

Thats it thanks for reading. Dmax
 
So the wife starting the 24 day advocare challenge thing for weightloss I hope this helps her change and get started I'm trying to remain positive towards her but she makes it hard

Really want to get into brian carroll new book but just don't have the time to read either working or sleeping or training sorta start the self regulation crap this week on my assistant stuff
 
Duramaxhd said:
So the wife starting the 24 day advocare challenge thing for weightloss I hope this helps her change and get started I'm trying to remain positive towards her but she makes it hard
Click to expand...

That's awesome bro. Keep encouraging her to take small steps at a time and it will grow on her.

You have a lot of knowledge on how to lose a metric ass ton of weight, so you are going to be of great benefit in her journey.
 
Thanks Cincy

Just finished the book for the most part, really like what he has to say on Stretching and rolling I've noticed that since I've been forced to cut back on Saturday and Sunday I'm still pretty mobile more stability and less pains don't get me wrong I do still do mobile just not as much

Not sure how I'm going to apply the book yet seeing how I bench only Sunday and squat/DL sat maybe take that assistance stuff he suggests and do them wed and Thursday
 
You could just do his combination template.

And he does make a point to say, that if you need to roll/mash/mobilize, then do so. I think he just means mindless stretching and becoming hyper mobile.
 
Yea I read that. that's what I Ment if I don't feel I need it then why do it just more target stuff then just general hitting everything just to hit it
 
At the wife's college graduation in the nicest church I've ever been in



Invalid Link Removed

Edit: 3hrs of my life I'll never get back lol
 
So yesterday's referb went as follows BW 208

Bread with oil
Toasted ravioli
Caesar salad
12" Flatbread pizza with chicken spinach bacon and provolone cheeze
2 small cups no bake cheese cake and 1 creme brue lay (spelling)
1 candy bar (new butterfinger cups)
Few cookies
3 crumb cakes (Sara lee)
And a 60g protein shake with organic milk before bed

This morning 213 typical of what I've been experiencing about 6 pound food and water gain

The plan for deadlift is 2 sets of 3 with 405 and 1 475 from blocks
Squats maybe a 415 I'll try to get them to vid it too for u guys
 
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