Country Gets HUGE with 5-3-1, Erase and DAA.
- 08-01-2013, 02:34 PM
If you're going to bench twice a week, I would probably alternate heavy/speed/rep/speed or something like that. When I focused on speed and technique, my bench took off. I have the training cycle that led to my 360 bench @ 242, on the day of the meet I was probably good for 375-380. It's called "My Attempt at Westside". I'm going back to westside after this meet, my results were too good.Training log:
- 08-01-2013, 02:43 PM
I should check it out sometime. I am thinking heavy/normal 5-3-1 monday and do speed work or light paused work on thursdays which is sorta what I have been doing.Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
- 08-01-2013, 02:46 PM
08-01-2013, 02:50 PM
Ya that's what I wanted to do. IDK wtf started the issue but OHP definitely exasperates it. It's been near on 7 or so months now and I need to get whatever it is healed and get back to training it ASAP. no need to piss around anymore.
Anyways check out my bench vid here in a minute, I focused more on neutral head and pulling my traps up and resting on them for a little better arch after this, and breaking the bar to get the pecs and lats engaged at the bottom more after I did the vid.... I should probably focus on form before lol.
Okay video. Still not processing right and I uploaded it twice now. http://www.youtube.com/watch?v=QWFrD...ature=youtu.be
08-01-2013, 03:50 PM
08-01-2013, 05:11 PM
I open my hands on DBs at the bottom of the rep to about a 45 degree to get deep.
Looks like my bench video finally uploaded.
08-01-2013, 05:22 PM
08-01-2013, 05:30 PM
08-01-2013, 05:45 PM
08-01-2013, 06:25 PM
08-01-2013, 07:58 PM
Narrow grip is often better off of the chest, but harder to lock out. Wide grip often wears out the shoulders (meaning the joint) but there certainly are guys that can bench wide raw. Remember, it's not about getting pumped up pecs, we're trying to move big weight. You can do flyes after you bench.
Where's your bench vid? I haven't seen it.
08-01-2013, 08:10 PM
The video looks to me like you need to tuck the elbows more at the bottom of the lift. It's like Herder said above...it's all about moving the most weight with the best technique.
Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
08-01-2013, 08:18 PM
I didn't mean pumped up, I mean as in engages at all. Aka using the muscle.
Anyways opinions on these shoes for squats. They are nikes. They felt good but were zip tied together so I couldn't squat or anything in them really. 21 bucks.
08-01-2013, 09:03 PM
I saw a youtube comment that said Ryan Kennelly has dwarf arms. He has very long arms, they're just so huge that they look short. Look at your top 5,10,20 benchers. I got to see one in person once. Triceps looked like quads and forearms the size of my biceps.
When I switched over from physique training (Dunno what to call it, I was a 6-8 rep range compound move loving "bodybuilder" who never had plans of stepping onstage) to powerlifting, my pecs have lost mass and softened up. But my triceps have blown the **** up. And having less pecs hasn't hurt my benching as yet, though I always get back to doing DB presses and flyes the first few weeks after my meet.
Keep building those triceps, they are the key my man. Especially since you're doing OHP as part of 5/3/1. The Press is great for helping you get the bar off your chest and up to where the tri's need to take over.
08-01-2013, 09:16 PM
Your third paragraph literally describes me exactly too. My pecs have gotten smaller and tris/arms bigger. Bench is close my best but I'm a lot lighter. Definitely gona keep hitting the tris but my big weakness is long skinny limbs especially arms. Only time and iron will fix that.
08-01-2013, 09:24 PM
Things I saw: You lost all of the arch you created during setup when you changed your feet. Create the arch when you set up, and set your feet with the arch, then KEEP IT. You might have to dig your feet into the ground more to keep that arch. This will help you stay tighter. EDIT: Definitely dig those feet in. You're not using your lower body at all from what I saw.
AZ is right, it seems to me like your upper arms are at a 90 degree angle to your body. Ideally, you want a 30-45 degree angle to your body. We might have to see a different angle to see what you're talking about, but that's what I see. It's not so much tucking the elbows (they should be all the way rotated down from your external rotation!) as it is pulling your upper arms into your body with your lats.
Last, it seems like your forearms are leaning away from you. I'd like to see it a little more compact. You're trying to bench to your sternum (this is right) but you're doing it with your forearms instead of your upper arms.
I know that's a lot to digest. The good news is that 205x7 is just the beginning for you. Keep filming and work on one thing at a time. I'd say start with that arch and full-body tightness.
08-02-2013, 02:09 AM
08-02-2013, 02:11 AM
I agree with arch. I don't know If our bench at my gym is low (it's lower than my bench at school) but I can't do flat feet and arch at the same time. I kept a small arch but the sweatshirt covers that up. If I leave my toes down like my starting position my back cramps and my groin/hips cramp as well. I still have issues with that and pain from my SIJ/spine injury. Whatever.
By tucking I mean arms in against my lats. I have stupidly wide lats like I don't know why but they flare like crazy at the top, and as you saw my arms come way way down at the bottom. I just run out if room and my arms are forced out at that point. I think the only solution is to get my spine and hip mobility improved over time and get a better arch so I don't have the bar and I turn my arms coming down to that level. That should let me keep a better angle. Ill try to get a vid or pic to show you that Monday. You are right my forearms were off a little.
I don't do pause much so this was a little weird. You do know this was Deload day right? PR is like 245x9 and 280x3 no pause. Hopefully with some form tweaks and working on my arch and using leg drive I can increase that some. Definitely a bit to digest but not too much. Most of that is stuff I know I have a problem with I just can't or haven't been able to fix/address. Lets see what some careful form work yields over the next few weeks. First step is getting a better arch down I think.
08-02-2013, 03:09 AM
08-02-2013, 03:11 AM
Those look like good DL shoes. Havent seen any of your squat vids yet but just remember that many grown men lack ankle mobility for good form in flat shoes. I really suggest getting some cheap PL shoes like Sean has if you dont want to spend a bunch but remember they will last a long time and the raised heel makes a world of a difference in form and confidence
08-02-2013, 08:56 AM
08-02-2013, 09:01 AM
I like a raised heel slightly for my pull. Maybe I'm weird. The flats were for squat. If I don't need em I won't get em. I left then at the store.
No offense but a narrower grip seems to open up a can of worms for me. I think I more or less need to just keep the arms to my body like herder discussed above. A narrower grip is just gona make things worse unless I bring my arms/elbows to my body as well. If I can get my arms tucked more then I can try a slightly narrower grip.
08-02-2013, 11:23 AM
Got paid today, so went to order some stuff from NP... all the prices were up like 3-5 bucks. WTF. went with amazon and got free 2 day shipping and saved 11.43. That almost pays for one of the products I bought. Can't complain. Getting some dpol and slinshot from a good purus guy I know here soon as well I believe.
08-02-2013, 11:56 AM
Running D-pol right now and loving it!
Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
08-02-2013, 12:34 PM
D-Pol AND Anabeta here...
I now have bacne again lol
08-02-2013, 12:38 PM
Oops, lol. Nope. Didn't know that.Originally Posted by CountryLiftin4112946
08-02-2013, 12:54 PM
Hey ill try it narrower. Can't hurt. I thinking once my form gets better and my arch is right the narrower grip will be better. Know what I mean.
I figured a gda is good cause I love carbs. And daa makes me angry. Hahaha. Dpol FTW.
What do you think about flat feet vs toes.
08-02-2013, 01:01 PM
Flat feet vs toes?
08-02-2013, 01:13 PM
08-02-2013, 01:29 PM
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