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Yet another 5-3-1 by Dmax

5-3-14
Crew squat / deadlift
Current weight at 6am was 213

Preworkout - uncut /hemavol/tmg /beta-alanine /cla
Intra - Alpha amino / compete (watermelon and orange don't mix)

Warmup
5mins bike
50×3×12 goblet squats

Bar×2×10
95×5
135×5
205×5
225×5
Belt/wraps
295×5
330×2
380×1
405×1
440×1
405×3

Proof
440 single: Invalid Link Removed

Deadlift
135×5
225×5
315×3
Belt
350×2
405×1
430×1
475×0
405×4

Notes
Squat was awesome today 440 is a 35# pr looks a little funky cause the bar was 2" off center which I didn't know till after the fact 405 for a triple is also a rep pr

Deadlift really thought I had 475 today 430 moved easy enough but got stuck in the same spot O well dropped down for a set of 4 on 405 which is a rep pr next week I'll shoot for 430 double I think

That's it thanks for reading. Dmax
 
So I'm looking at assistance work in the book and it states that do 2 from b section squat and deadlift but there is no sumo or front squat in b section so should I abandon it and do what the book said or keep one or both?
 
5-4-14
Crew bench

Current weight at 4 pm was 214

Preworkout-hemavol / tmg /beta-alanine /cla
Intra - compete

Warmup
Side raises 20×3×10
Pullaparts 60
Banded work

Bench
Bar×3×10
95×5
135×5
145×4
205×3
225×2
235×1
250×1 pr
260×1 pr
Slingshot
275×4s×3r

Notes
Bench went incredible well everything seem to click finally I was going to shoot for a triple on 235 but j said u are pr'ing today so 250 and 260 are what I ended up with and I'm pretty happy with that

Slingshot is awsome great tool to have if u do that have it get it

Really all I got accessory stuff wed and thur going to shuffle some stuff around see how it goes

Did all my mashing and rolling after my workout will see where that gets me

Thats it thanks for reading. Dmax
 
Sweet progress man. Nice squatting as well.
 
Thanks guys today went to so well cause there was only 4 of us so got some good 1on1 time with 3 great pressers
 
Got some good rest today slept probably 13 hrs woke up did some bird dogs, McGill crunchs, rolling side planks and rolled/smashed legs and shoulders feel really good except I got some odd pain in my abs not sure if it's workout related or sickness I think more sickness thou

Now off to work for 10hrs think nights is about over with, at least I hope maybe 2 or 3 more weeks then back to seeing my family and a regular life
 
So this morning I was thinking of not including my post workout shake into my daily intake do to the fact I'm always extremely hungry afterwards I think it's my body telling me I need just a bit more on these days especially since my weights are starting to climb
 
5-7-14
Lower assistance work
Current weight at 3 pm was 212

Preworkout - hemavol/tmg /beta-alanine /cla
Intra - compete

7 mins elliptical
Globe squat
45×3×10

Front squat
95×5 115×5 135×5
185×3 205×3 215×4×3
Banded front squat (light bands)
135×3×10 ( should have gone heavier)

Sumo deadlift
315×4×3

Good Mornings
225×4×3

Weighted Hyperextenions
BW+60lbs 4×10

Leg extentions
100×4×25

Leg curls
115×4×25

Bird dogs
McGill crunchs
Planks and rolling planks
10×10sec holds

Rolling and smashing after I sleep

Notes
Good lower day lots of work. legs feel spent, trying I few things to see what kind of carryover I get. I think the new layout is going to work great

Thats it thanks for reading. Dmax
 
F--- Your Foam Roller!: Invalid Link Removed

Good view on things I know I've been blindly rolling stuff not anymore now it's just tight spot and mainly after my workout
 
Duramaxhd said:
F--- Your Foam Roller!: Invalid Link Removed Good view on things I know I've been blindly rolling stuff not anymore now it's just tight spot and mainly after my workout
Click to expand...

Ya I only roll out what is tight then stretch, usually lower back and hamstrings for me.
 
Duramaxhd said:
F--- Your Foam Roller!: Invalid Link Removed Good view on things I know I've been blindly rolling stuff not anymore now it's just tight spot and mainly after my workout
Click to expand...

I have often wondered about this. Maybe I should reserve mashing for another time other than preworkout
 
throneof said:
I have often wondered about this. Maybe I should reserve mashing for another time other than preworkout
Click to expand...

Since I started mashing/rolling after, I notice the pinch I've been getting in my hip has pretty much disappeared could just be a coincidence
 
I think the message of the video goes back to the saying "be only as flexible as your sport requires."

FWIW I think a big contributor to me messing up my L5 was actually doing a whole lot of lower back mobilization because I was hyperextended. Probably should have just stuck to glute activation drills, lol :(
 
DMax slinging that iron - Get it brother! Man super impressive work I've been seeing in here -
 
5-8-14
Upper assistance work
Current weight at 3 was 214
Preworkout - hemavol/tmg/beta-alanine/cla
Intra - complete

Warmup
7 mins elliptical
Front/side and rotator cuff
10×3×10

Superset
OHP/pullaparts
Bar×2×10 65×5 95×5
115×3 135×4×3
Banded pullaparts
Light Band×6×20

Superset
Landmine shoulder press / pullaparts
65×4×4
Light Band×4×20

Iso-low row
100×8 110×4×5

Iso-lat pulldown (side seated)
100×4×5

Shrugs
405×3×10 (ruff weight estimate)

Superset
CGBP (fat gripz) /DB flys
155×8 190×4×3
40×5×5

Tricep pushdowns (v-bar fat gripz)
150×4×7

Ez-bar curls
80×4×7

Superset
Over-Head DB tricep extensions/DB curls/front raises
20×4×15
20×4×10
20×4×10

Notes
Man am I beat sore all over but in a good way. trying to really push my main assistance work than scale back as the workout progresses after 2 days of doing it this way I like it already

Yesterday was carb night ate a lot of Bull**** stuff mainly pizza and cookies. cheat meals always end up as pizza need to get something different what's the point of getting to eat the same thing on carb night I do that all week anyway lol

Squat and deadlift sat

Thats it thanks for reading. Dmax

Edit : Foam rolling and smashing in the morning after work
 
Taking this weeks squat, deadlift and bench so sat and sun off haven't been feeling the best the past 2 days so want to take some time to recover been hitting it pretty hard between the gym and working 6 to 7 days a week
 
Yeah you been going heavy and hitting some huge PRs on weekends. Time off isn't gonna hurt you at all! Probably come back stronger!
 
Weight this morning was 216 holding on to a bunch of food and water weight after carb nite because my waist is still down almost 2 belt holes since starting

Well feel a lot better this afternoon refreshed still going to skip tomorrow thou I'll go in the middle of the week and hit some more upper and lower work again

Did some bird dogs, planks, side planks and McGill crunches 10 for 10 sec holds before work going to try to do these at home about 3 times a week
 
So I figured out why I was feeling like crap too much green tea supp was take something with green tea with a green tea supp bad idea
 
Duramaxhd said:
So I figured out why I was feeling like crap too much green tea supp was take something with green tea with a green tea supp bad idea
Click to expand...

Yeah - I think I know what you mean. Once in a while I get on these kicks where I'll drink a ton of green tea at work & it's made me feel pretty crappy before.



Steak looks awesome!
 
I'm back
5-14-14
Lower assistance work
Current weight at 2pm was 218(carb nite last night)

Preworkout - hemavol/tmg/beta-alanine/cla
Intra - compete

Warmup
7 mins elliptical
Globe squat
50×3×12

Superset
Front squat / sumo deadlift
95×5 115×5 135×3 185×3 215×3
225×4×3
Sumo
325×4×3

Superset
BB good mornings / weighted step-ups
235×4×3
BW+70# 4×10 per side

Weighted Hyperextenions
100×4×6

Pale of press
30×5×10sec holds

Bird dogs
McGill crunchs
Planks and side planks
5×10sec holds

Notes
So time off was just what I needed all the weights moved fast and felt light, just great all around no pain or stiffness only thing is a got the worst quad cramp in my life this morning took about 1/2 to work it out

Should have pushed sumo and front squat up another 10# but there is always next week for that

Pale of press is deceptively difficult at heavy weight started with 50 and was like this isn't happening so dropped down

Thats it thanks for reading. Dmax
 
Heck man - my quads would be cramping with that front squat/sumo superset too - nice!
 
5-15-14
Upper assistance work
Current weight at 2pm was still 218

Preworkout - hemavol/tmg/beta-alanine/cla
Intra - compete

Warmup
7 mins Arc-trainer
Front/side and Rotator cuff
10×3×10

OHP with banded pullaparts
Bar×2×10 95×5 115×5 135×3
145×4×3
Pullaparts
Light Band×9×10

Kneeling landmine shoulder press with pullaparts
70×4×4
Light Band×4×12

Superset
Iso-lat pulldown (side seated) / iso-pullovers
110×4×6 per side
Pullovers
45×4×10 per side

Iso-low row
115×4×7

Superset
CGBP (fat gripz) / DB flys
95×5 115×5 135×3 185×3 195×4×3
Flys
45×4×5

Tricep pushdowns (fat gripz)
100×3×15

Machine bicep curls
85×4×5

Mega set
Run the rack (blood flow)
Hammer curls/over head tricep extensions /front raises
Hammers started at 50 down to 10
Triceps picked up at 35 down to 10
Front raises at 20 down to 10
All done no breaks 5# jumps to failure each one was added into the rotation when I reached the weight listed

Notes
Great day, feeling pretty good legs are a bit sore but not bad at all sitting here at work I can really feel it in my lats up to my neck everything is pumped as hell. The mega set was a killer forearm are fryed

Thats about it looking forward to working with the crew sat and sun thanks for reading. Dmax
 
Good work lately man. Don't start BBing too much on us!!! Hahaha.
 
Duramaxhd said:
5-15-14
Upper assistance work
Current weight at 2pm was still 218

Preworkout - hemavol/tmg/beta-alanine/cla
Intra - compete

Warmup
7 mins Arc-trainer
Front/side and Rotator cuff
10×3×10

OHP with banded pullaparts
Bar×2×10 95×5 115×5 135×3
145×4×3
Pullaparts
Light Band×9×10

Kneeling landmine shoulder press with pullaparts
70×4×4
Light Band×4×12

Superset
Iso-lat pulldown (side seated) / iso-pullovers
110×4×6 per side
Pullovers
45×4×10 per side

Iso-low row
115×4×7

Superset
CGBP (fat gripz) / DB flys
95×5 115×5 135×3 185×3 195×4×3
Flys
45×4×5

Tricep pushdowns (fat gripz)
100×3×15

Machine bicep curls
85×4×5

Mega set
Run the rack (blood flow)
Hammer curls/over head tricep extensions /front raises
Hammers started at 50 down to 10
Triceps picked up at 35 down to 10
Front raises at 20 down to 10
All done no breaks 5# jumps to failure each one was added into the rotation when I reached the weight listed

Notes
Great day, feeling pretty good legs are a bit sore but not bad at all sitting here at work I can really feel it in my lats up to my neck everything is pumped as hell. The mega set was a killer forearm are fryed

Thats about it looking forward to working with the crew sat and sun thanks for reading. Dmax
Click to expand...

Awesome sesh... that's some astounding volume, bro. Must of had a sweet bodybuilder pump.
 
Not really trying to be a BB just trying to fit my normal 4 day workout into 2 days minus the big 3 moves and trying to add some light stuff in the end to get blood in there to help get things on the road to recovery is all
 
5-17-14
Crew deadlift/squat
Current weight at 3pm was 214

Preworkout - uncut/tmg/beta-alanine/cla
Intra - compete

Warmup
Goblet squats
60×3×12

Squat
Bar×10
95×5
135×5
185×5
Belt
225×3
275×3
315×3
Belt/wraps
365×3
395×0 (reset)
395×1
420×3 (rep pr)
355×5

Deadlift
135×5
225×4
315×3
405×1
435×1
465×1 (pr)
480×to knee no lockout
480×to knee no lockout again sucks

Notes
Great day couple of Pr's for some reason I was coming down with the 395 and basically good morninged that bastard till they caught it and then reset immediately and hit it was only shooting for 420 for a double but Jason yelled another so went again and got it np

Deadlift
465 wasn't bad no shaking or nothing really smooth 480 got it to my knees twice but couldn't lock it out norm said he believes it a form thing not strength said my shoulders kept rounding thinks maybe I'm to far forward when I start then correct on the way up and but that time I'm screwed. Think I should have done a few more reps but was feeling it pretty good legs are sore already only slept 4hrs

Thats it thanks for reading. Dmax

Edit: Jason has prescribed me heavy rack pulls for my Tuesday accessory work in and effort to improve my lockout
 
5-18-14
Crew bench
Current weight at 6am was 213 (got laid off yesterday last night back to life)

Preworkout - hemavol/tmg/beta-alanine/cla
Intra - coffee/compete

Warmup
Front/side/Rotator cuff/misc banded work
10×3×random till it felt a bit worked

Bench
Bar×2×10
95×5
135×5
185×3
225×3
235×1
260×1
275×1 PR
Sling shot
295×2
300×1
295×2

Notes
Another great day PR 275 it's a great feeling to be approaching 315 considering my very light beings just a year and hafe ago

Tonight is carb nite again going to my favorite pizza place tonight for taco pizza can't wait been waiting all week for this

Thats it thanks for reading. Dmax
 
Laid off? That's not cool.

Shît man you're killing it right now, and your BW doesn't ever move. It boggles my mind. Great work on the squats, 420 for reps is man shît buddy.
 
Thanks guys
Lay off is the life of a steamfitter unfortunately

Yea this whole experience has been great for me. have a lot more confidence now especially with bench 260 seemed stupid easy this week

420 for a trip is definitely a big deal to me would never thought I would hit that anytime soon also means I'm closeing in on some really great numbers not that that wasn't great

The carb night is treating me great man added another notch to my belt bought some size 36 shorts this week for the first time in can't remember how long. 3100 calories a day 190-200g of protein rest good fats
 
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