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Yet another 5-3-1 by Dmax

A little drink called life, served with a side of Justice! Spoon!

-said in the voice of "The Tick"
 
Nice! I was waiting for no one to know what the hell I was talking about. Show was classic
 
6-29-14
Crew bench
Current weight at 6 am was 222

Preworkout-compound 5/tmg/cla/melatonin/Yohimbine hcl/Starbucks
Intra-compete

Warm-up
Front/side raise banded and rotator stuff

Bench
Bar×10
55×5
105×5
135×5
185×5
225×3
255×1
285×1
300×0
Red slingshot
300×3×3

Notes
Nice day today 300 is within reach should have been mine today. Decided to change the height on the bench for the slingshot work so I can feel more of the weight in my hands which I believe helped a bunch with tightness as well, before it felt like they were dropping in my hands which isn't there fault I'm the lightest bencher there everyone else is at least 350 or a lot more

That's it have a great day. Dmax
 
Well sumabiscuit... those are some awesome numbers you keep putting up! I can't say it enough - great work!

(been eyeing all y'alls knee wrap talk... I had been eyeing something like the elite heavy sleeves, but now you're giving me ideas...)
 
If I were u king I would try to get overkills but u have to email them direct or get the rhinos inzers are great training wraps but I noticed when Brain (official crew wrapper) really cranks on them the rubber feels like razors on my skin
 
So for about 2 weeks my lower back has been super tight tried smashing and rolling bit nothing was help then last night K Starr on YouTube came to my rescue with a couple key Stretchs. So today that's all it did is ice, stretch, ice, Stretch ibuprofen and now I'm good as new ready to front squat and deadlift tomorrow can wait for some reason it's gotten to the point I look forward to my supplemental days more then my main days
 
Duramaxhd said:
So for about 2 weeks my lower back has been super tight tried smashing and rolling bit nothing was help then last night K Starr on YouTube came to my rescue with a couple key Stretchs. So today that's all it did is ice, stretch, ice, Stretch ibuprofen and now I'm good as new ready to front squat and deadlift tomorrow can wait for some reason it's gotten to the point I look forward to my supplemental days more then my main days
Click to expand...

Probably bc the weekends are physically and mentally draining. KStar was just in the podcast. Pretty cool stuff
 
Hey Rob did u see I did my avatar just for u lol...

Yea that could be part of it

Edit NM I see u commented on it already
 
Duramaxhd said:
Hey Rob did u see I did my avatar just for u lol...

Yea that could be part of it
Click to expand...

Dude aviator is brilliant.

There is plus and minus to with and not with people. Sometimes you wanna zone out, and sometimes you want to be pushed and get a little competitive with yourself/others if in the same range.
 
Ok powerlifting guru's question
I'm think of rotating heavy supplemental with lighter would this be a good approach and if so what rep range and percentage of weight should I take off? I was thinking 3 sets of 10 with about 30-40 percent off
 
7-1-14
Light/speed Lower supplemental and assistance work
Current weight at 5:30am was 222

Preworkout-compound 5/cla/tmg/melatonin/Yohimbine hcl
Intra-compete

Warm-up
7 mins Arc-trainer
Goblet squats
55×a bunch

Ss
Front squats/Box squats
65×5
95×5
115×5
135×5
165×3×10
Box squats
255×3×10

Ss
Sumo deadlift /1 inch deficit conv
225×3×10
Conv
225×3×5

Good mornings (shoulder width)
135×3×10

Horizontal calf
8 plates 3×20
Toes in 15
Toes out 15

Iso-leg curls and leg extentions
40×3×20

Hyperextentions
Bw×3×15

Ab
Stir the pot, bird dogs, ab roller×6, McGill crunchs, planks,side planks
10sec holds all in that order superseted

Notes
Not sure if I implemented this correctly but man was it tuff sweat was pouring off me at the end

I want to cycle heavy and light just to give my body a slight break and work on speed and form

Also didn't do rack pulls didn't see a point in high rep racks I will save the for heavy weeks
 
Duramaxhd said:
Ok powerlifting guru's question I'm think of rotating heavy supplemental with lighter would this be a good approach and if so what rep range and percentage of weight should I take off? I was thinking 3 sets of 10 with about 30-40 percent off
Click to expand...

You mean your supplemental days like today? I'd keep them light, especially since you've bumped up the intensity on your main movement days.
 
Yea like today I reduced all my previous weight by about 35% but I want to try a heavy week followed by a light week
 
So I was watching this video

Better front rack shoulder stability | Feat. Kell...: Invalid Link Removed

And I can't say enough about how much it helped with stability by kind of forcing my arm under
 
Maybe I'll try that. I can't get into a front squat position to save my life...hence why I don't do them. I'd love to be able to.
 
That vid makes a ton of sense. I haven't been able to get away from using the straps on the bar. I'll try this
 
7-3-15
Light upper supplemental and assistance work
Current weight at 7 am was 220

Preworkout-compound 5/cla/tmg/melatonin/Yohimbine hcl
Intra-compete

Warm-up
7 mins Arc-trainer
Front/side raise/Rotator cuff
10×a bunch

Ss
2 Board press/Kroc row
Bar×10
65×10
95×5
115×5
2 board added
135×3×10
Rows
65×3×10

Ss
OHP/orange band pullaparts (underhand)
Bar×10
65×10
95×3×10
Pullaparts
3×10

Iso-low row
90×3×10

Ss
Iso-behind the head pulldown/pullovers
45 with orange bands×3×10
Pullovers
45×3×10

Iso-pulldown(side seated)
55×3×10

Facepulls
50×3×20

Ss
CGBP (fat gripz) / DB flys
65×10
105×3×10
Flys
30×3×10

Shrugs
4 plates×3×20

Ss
French press/DB curl+hammers/side raises
40×3×amrap
Curl+hammers after I couldn't curl anymore
35×3×amrap
Sides
10×3×amrap

Notes
Liked this layout today, I think my entire upper body was worked and pumped at the same time. I know it's just 3 sets of 10 but I think any more would be too much

It was nice to do some Facepulls haven't done them in so long

Felt like my head was going to pop on the high rep 2 board's from staying so tight for so long lol

I'm going to be rotating these light weeks with heavy weeks both bring something to the plate which I value, one allows the blood flow and to work on form and speed while still putting in effort and just plane gives me a break from just heavy work in general. The other builds the strength I'm looking for we'll see how it goes.

That's it thanks for reading have a great and safe 4th. Dmax
 
Invalid Link Removed

I think I need to watch this a few more times to get this in my head and pull that mother ****er
 
7-5-14
Crew deadlift/squat
Current weight at 5:30am was 222
Carb nite last night

Preworkout-compound 5/cla/tmg/melatonin/Yohimbine hcl
Intra-compete

Warm-up
Goblet squats
55×a bunch

Squat (monolift + Mastodon bar)
Bar×10
75×5
155×5
215×3
265×3
Belt
310×3
Belt+wraps
365×1
410×1
450×1
480×1 PR

Deadlift
135×5
225×5
315×3
405×1
440×1
485×1 10lbs pr
365×5

Notes
Awsome day today finally got on the monolift it's a bit different first few time I kept thinking I need to walk it out bit just in my head. 450 was good got a bit on my toes for a sec but corrected it on the way up 480 was slowish on the way up only cause I didn't push my chest up out of the hole and keep my elbows under but Joe yelled at me and then it flew. Elbow thing is a constant issue with me

Deadlift felt great today once again a K Starr vid help a lot. I realize I wasn't bracing properly and hinging at the hips to get to the bar to keep my back flat. I think Jayson was pleasantly surprised at the improvement over last week where I didn't even get 480 off the floor

Thats it have a great day. Dmax
 
PR on PR.. It's must be great to not get a weight moving from the ground then come back next week and get it.
 
Amazing progress week after week. Keep it up, man!
 
7-6-14
Crew bench
Current weight at 5:30am was 220

Preworkout-compound 5/tmg /cla /melatonin /Yohimbine hcl
Intra-compete

Warm-up
Front/side raise/Rotator cuff/band Stretching/work

Bench
Bar×10
55×5
105×5
135×5
185×5
225×3
255×2
275×1
295×1 5lbs Pr
Red slingshot
315×1½ came forward a bit on the second
325×2

Incline DB press
35×10
50×4×10
65×10

Notes
Ok day got a 5lbs pr on the last of the heavy days till the meet. Worked with press and rack commands today so I don't jump the gun
My shoulder and elbows were killing me the whole time in between sets so rolled them and stretch a bunch I think my tendon strength is struggling to keep up with my pressing.

Probably going to start seeing some sort of accessory work after press from now on

Thanks for reading. Dmax
 
Rob I wish I knew how the progress is coming about so I could keep this quick progression going but I know at some point it will slow but for now I'm just going to keep supplemental and assistance work the same and ride the wave

On another note I was thinking back to my pressing and I realize when I'm setting my lats I'm also putting a bunch of torque on my elbows by twisting my wrist to bend the bar as if I were trying to bend the ends toward my feet which is not right
 
Yea I mean getting torque is one thing, but we, as raw lifters, have no business over tucking it. It just bunches our elbows up at the bottom. Of course we don't want to bodybuild bench, but if we aren't touching super high I don't thing we need to worry about it.

Also Sean had a good idea of trying to torque up and bend the bar with his back, not his arms.

But...that said your bench is climbing and I am just some guy on AM :D
 
I'm not a kid anymore, so I listen to everything someone has to say here so when u speak I listen rob along with anyone else one here cause u may have hear it before but u may pick up on something u missed. Just bref life lesson I learned
 
7-8-14
Heavy Lower supplemental and assistance work
Current weight at 8 am was 218

Preworkout-compound 5/tmg/cla/melatonin/Yohimbine hcl
Intra-compete

Warm-up
7 mins Arc-trainer
Goblet squats
55×a bunch

Superset (setsxreps)
Front squat/box squats
95×5
115×5
135×5
185×3
225×1
240×5×5
Box Squat (sit hip unhinge then stand up)
300×3×5

Ss
Sumo deadlift /1" deficit conv
330×4×5
Conv
330×4×3

Good Mornings (shoulder width)
190×5×5

Rack pulls
460×3×4

Calf machine
380×20
390×15
400×15
405×12

Barbell Hyperextentions
135×5×5

Single leg press
4 plates×5×10

Ab work
Mega set
Standing band crunchs/stir the pot×15/ab roller×8/McGill crunchs 15sec
4×through
Banded side bends 3×amrap

Notes
Felt great today lots of energy for the first time in 3 week my lower back felt good but unfortunately it moved to my mid back lol

Sumo and conv were a killer really takes a lot out of u to do them back to back

Elbows hurt a bit at the end when I was doing hypers not sure why going to ice them a bit

Thats all I really got u guys have a good day, thanks for reading. Dmax
 
thats a lot of work there big man! congrats on another bench PR too. crusing to 300 lbs! your elbows could hurt from keeping your arms cranked back in squats, good mornings.. mine sometimes start to bug me too, which is why i like the SSB for supplemental stuff.. hopefully you will have one soon bud.
 
Elbows are much better today no pain at all
Legs on the other hand are a different story sore all the the way around doesn't help I've been on my feet all day to Shipshewana flea market and town cool place picked up a new wedding ring since my old one was a size 21 and now I'm down to a 12 lol

Upper day tomorrow should be a good day
 
7-10-14
Heavy upper supplemental and assistance work
Current weight at 8 was 219

Preworkout-compound 5/tmg/cla/melatonin/Yohimbine hcl
Intra-compete

Warm-up
7 mins Arc-trainer
Front /side raise /Rotator cuff work
10×a bunch

Ss
2 board bench/Kroc rows
Bar×10
95×10
115×5
145×5
185×3
2 board added
205×5×5
Rows
100×5×5

Ss
Ohp/orange band pullaparts
Bar×10
95×5
115×5
130×5×5
Pullaparts
2×10 3×15

Iso wide chest
90×10
100×5×7

Iso-behind the head pulldown with orange band
55×5×7

Ss
Iso-low row/iso-pullover
145×5×5
Pullovers
80×5×5

Iso-pulldown (side seated)
117.5×5×5 (2.5lbs plates lol)

Ss
CGBP (fat gripz) / DB flys
95×5
115×5
135×5
165×5×5
Flys
45×5×5

Tricep push down machine
200×5×6

Ss
French press/ez-bar curls
70×3×amrap with a 30lbs drop set amrap on both

Note
Good day feeling pretty good no elbow pain at all with the correct grip

Thats it thanks for read. Dmax
 
7-12-14
Crew squat/deadlift
Current weight at 5:30am was 217

Preworkout-compound 5/tmg/cla/melatonin/Yohimbine hcl/caffeine
Intra-compete

Warm-up
Mild Stretching
Goblet
55×a bunch

Squat (monolift+Mastodon bar)
70×5
160×5
240×5
300×3
360×3
410×2
450×2 rep pr
500×1pr
510×1pr

Deadlift
135×5
225×5
315×3
405×1
435×2×2
385×6

Notes
Thought I was done with heavy apparently not felt very strong today soild form
30lbs pr this week first time at and over 500 felt great guys called depth as more then good and speed was good the 510 felt better in some ways then the 500 minor difference thou

Deadlift was nothing great just some soild work put in form and speed felt good

Thats it thanks for reading. Dmax
 
Thanks man :-) he didn't even tell me the weight till after I was done thou I don't think it would have mattered knowing cause I thought we were going for 485 for a double so I was ready to move some weight regardless.
 
GREAT JOB!! That's fantastic. Quarter ton!
 
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