Country Gets HUGE with 5-3-1, Erase and DAA.

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    Why do I eat so much on holidays. Why can't I be on a bulk. Lol.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

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    Gona go Bane mode tomorrow on chest.
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    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    W3D1C2 Bench BW- 183.5

    Bench - 135x10, 205x5, 235x3, 260x1, 295x1(small spot around 2/3 up) 260x3

    DB Press - 80x10, 100x6, 90x6, 80x9,6

    Tri pushdowns 6x12, 8x10,10,10

    Lat Pulldown - 170x5, 250x7, 290x7, 250x8, 210x10

    pushups - 20

    Form work on bench.

    Kinda disappointed I missed the new max, but I was at my home gym today and It felt a little off. No harm done, I still had a pretty good workout.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    As I said I have been shooting for new maxes today. Unlike barely missing my bench yesterday, I CRUSHED a new max in deadlifts today.

    W3D2C2 Deads BW 184.2

    Deads - 135x7, 225x3, 315x3, 385x2, 445x1, 525x1 PR (ties my old PR before back injury) 345x5, 390x3

    Leg lift abs - 15,15,15,15,15

    back extension - 130x10,10,12,12,12

    pulley bi curls - single 3x5, 4x10,10,12. Double 8x10 (the bar is awkward so I went back to singles for those last 2 sets)

    Got a nice bi pump, and I feel really loose after the deads which is good. I stretched out really well. Funny thing is, I woke up this morning, my upper back hurt really bad I guess from those Lat PDs yesterday, and my outer hips were all bound up and hurt really bad just walking around to class and stuff. I did some community service for a religion class I have to take at school at a local food/clothes bank and carried some stuff around, and they seemed too loosen up. God must have been rewarding me for my good service right? LOL. Anyways I ate really good and clean all day, and I feel good and tight too, and strong. Really happy to hit that PR, I actually couldn't fit anymore on the bar unless I went to 445 or 485. A bunch of people at the gym were like freaking out because of my deadlift, these 3 kids my age were asking me about it and some old man about Sh*t himself and came and talked to me haha.

    On a side note, some girl was like giving me the bedroom eyes today at the gym, she was leg pressing and decently cute, but I am basically wifed up w/ my GF. so I am like whatever. I hate when girls do that, especially at the gym!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Bar...
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    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Awesome work big man. Doing work and hitting pr's is worth the pain.
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    Quote Originally Posted by Montego1 View Post
    Awesome work big man. Doing work and hitting pr's is worth the pain.
    Thanks. I think I could have went another 5-10 pounds heavier. Seems 5-3-1 is working well for deads, but slow on the bench press... I'm gona give it another 2 months to see how things go # wise. Gona add another set to bench though because I really don't feel like I am getting enough main lift work in on bench, I always have more in the tank that I just blow off on my assistance lifts.

    I figure I only need to add 20-30 more pounds and that's triple my bodyweight, not bad. I really want to hammer my bench, it's always been my weak point because of these damn small arms/tris. I have funky triceps.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    If you find the Bench lagging you could try adding a bench assistance exercise on Overhead Press day. When I did the BBB template I did bench assistance on OHP day and OHP assistance on bench day.
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    Quote Originally Posted by bolt10 View Post
    If you find the Bench lagging you could try adding a bench assistance exercise on Overhead Press day. When I did the BBB template I did bench assistance on OHP day and OHP assistance on bench day.
    I hit the cable flys on my OHP day pretty strictly and religiously. I also add in tri work as well to help beef these arms up. My chest barely gets a pump even with a very wide grip, my tris just die out and I can't move the weight quick enough to neglect that. I am gona really focus on form the next few weeks on bench and get everything dialed in better.

    I get rotator cuff issues if I work with my front delts too much, so I have to be careful with that too.

    Is there anything else you would suggest?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I feel awesome today, who would think deadlifting 525 would make me feel so alive... gota love that GH release

    Gona kill OHP today, 3 O clock.

    Gona try to max, maybe around 180? I feel like I can do a lot more now since I have learned the movement and form a little better.

    Gona hit a few heavy sets of incline bench today too I think.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    W3D3C2 OHP BW - 184


    OHP 45x7 105x5 120x3 135x1 150x1 160xFAIL 135x5 (135 was my "1 rep")

    Incline BB press - 135x3, 185x3, 5

    Cable Fly - high to low, 4 plate x 10,10,10

    Power Press oh DB - 50x7 60x7 50x8

    Chin up OH 10 Uh 7 OH 7

    Sprints - jog lap, stretches (hi knees, kicks etc) 2 easy 50s, Had my 3 guys who decided to run w/ me do a time 300 to gauge their speed, they left early too so I made them do that. I did a 100, 200, 100, 200, jogged another lap, stretched some more.

    Legs are gona be in MAJOR PAIN tomorrow during squats. I am gona stretch more now and tonight... Good sprints though, I feel really light and strong. I need to get some leg and hip flexibility back and get my turn over time down on my steps. My cardio is down so I can't do more than a 100 on my toes.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Do you guys do any HIIT or sprinting? I was wondering, not that it matters on the program much but since you are doing 5/3/1, when it's best to do your cardio. I typically do mine after my lifts because I can't lift after I sprint. Like today I had about a 1 hr workout session, jogged to the track, warmed up, ran a few easy 50s, then did my sprints 100 200 100 200, cool down lap. and stretched. So whole workout ended up like exactly 2 hours. Will it hurt my progress as far as strength and recovery of that days muscle group by doing cardio, or do you think the GH/ test released during hard sprinting similar to Deads/squats along with the increased blood flow etc will keep the muscles well nourished so that there is no ill effect? I also had 2 bottles of water and 10 g total leucine during my workouts.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Strongly considering entering my first powerlifting meet: http://www.powerliftingwatch.com/pow...s/raw/2013/pwr
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    W3D4C2 Squat BW- 182 (overslept, missed breakfast and class)

    Squat - 135x7,7 225x3 (280x5 320x3 360x2) 315x7 225x7 ATG

    Hack Squat - 225x5,5

    Leg Press - 310x10,12,10

    Leg Curl - 90 x10,10,10

    Hammer Curl - 40x3, 50x7, 60x5, 50x10
    OH tri DB xtn - 50x5, 80x12,12


    Felt good on squats, that weight is heavy though. I got as deep as I could at 360. I got my buddy to shoot video. Seems like When I hit just above parallel I start to lose the weight forward and my back just bends and my butt starts to rise... So I need to get the bar lower on my back. The issue is I start to lose it off my back and can't hold it any lower than I am.... need to figure out the solution to this. Maybe a wider stance, but I like shoulder width.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    W3D4C2 Squat BW- 182 (overslept, missed breakfast and class)

    Squat - 135x7,7 225x3 (280x5 320x3 360x2) 315x7 225x7 ATG

    Hack Squat - 225x5,5

    Leg Press - 310x10,12,10

    Leg Curl - 90 x10,10,10

    Hammer Curl - 40x3, 50x7, 60x5, 50x10
    OH tri DB xtn - 50x5, 80x12,12


    Felt good on squats, that weight is heavy though. I got as deep as I could at 360. I got my buddy to shoot video. Seems like When I hit just above parallel I start to lose the weight forward and my back just bends and my butt starts to rise... So I need to get the bar lower on my back. The issue is I start to lose it off my back and can't hold it any lower than I am.... need to figure out the solution to this. Maybe a wider stance, but I like shoulder width.
    I put one barbell on each shoulder and squat like that.
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    Quote Originally Posted by Montego1 View Post
    I put one barbell on each shoulder and squat like that.

    This man has jokes. I can kinda let the bar slide down my back if I hold it right and roll it back up as I come back up but I feel like it's semi risky with real weight.

    I was sore today, so bad, from those sprints yesterday. So I was really pleased with todays performance. I mean repping 1.75% body weight isn't bad.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I bet @Airborne42 could help with your squatting problems.
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    Quote Originally Posted by Montego1 View Post
    I bet @Airborne42 could help with your squatting problems.
    perhaps, he's a good guy. Helped get me on condense too haha. I have watched so many squat videos and work on arm placement elbows etc, but I feel like it all just goes to hell once I try to low back squat because I can barely reach back there. not trying to sound tough, I just have tight shoulders lol.
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    I feel ya. It's difficult for me to do back squats also. Have to put my hands out to the weights or I can't reach the bar lol. Lack of mobility on my part
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    Quote Originally Posted by Montego1 View Post
    I feel ya. It's difficult for me to do back squats also. Have to put my hands out to the weights or I can't reach the bar lol. Lack of mobility on my part
    I have to get pretty wide too. I might try going a little wider to get lower on my back. I also have that issue with my back that the bar makes worse. I am going to the doc over the summer once I am done with school.
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    Super late but I'm in!
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    Quote Originally Posted by LiveToLift View Post
    Super late but I'm in!
    Glad your in. Eh I'm halfway through erase/DAA so not that late. I'll prob keep this log going too for a while. Talked about the meet with my one buddy tonight too. Still thinking on it.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Glad your in. Eh I'm halfway through erase/DAA so not that late. I'll prob keep this log going too for a while. Talked about the meet with my one buddy tonight too. Still thinking on it.
    Sweet. Half way means this should really get fun now! Kill it bro!
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    yeah, I have done good on Erase the few times I have run it, never ran with DAA before though and it seems pretty solid.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    yeah, I have done good on Erase the few times I have run it, never ran with DAA before though and it seems pretty solid.
    Erase really shines with DAA. I could see that "pretty solid" turning to amazing real quick.
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    Quote Originally Posted by LiveToLift View Post

    Erase really shines with DAA. I could see that "pretty solid" turning to amazing real quick.
    I'd be happy with that. I feel good one it. 1/2 on on days and 1/1 off days. 4 caps daa. Not too hard on my joints.

    Guys I want to get my squat and bench up. Main goals. I want 315 bench and 450 squat. I will get them.

    I need some squat advice first and foremost. I feel like I need to change my form big time for the heavy stuff just because the balance of the weight is so different.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    I'd be happy with that. I feel good one it. 1/2 on on days and 1/1 off days. 4 caps daa. Not too hard on my joints.

    Guys I want to get my squat and bench up. Main goals. I want 315 bench and 450 squat. I will get them.

    I need some squat advice first and foremost. I feel like I need to change my form big time for the heavy stuff just because the balance of the weight is so different.
    Empty the sand from your vagina and get it son!
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    Quote Originally Posted by Montego1 View Post

    Empty the sand from your vagina and get it son!
    I should see big gains on that huh.
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    Quote Originally Posted by CountryLiftin View Post
    I should see big gains on that huh.
    Lol just jking man. New progress pics in my log if you want to check them out
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    Quote Originally Posted by Montego1 View Post
    Lol just jking man. New progress pics in my log if you want to check them out
    I know. and I never turn down free noods
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quick bi and abs today. My buddy wanted to squat so I went along. Some Db bb and cable curls.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by jimbuick View Post
    I'm assuming your weak at the bottom of the squat? What's worked for me has been varying my squats (front, back, olympic, etc.) and seriously strengthening the posterior chain. (Good Morning variations, Rom. DLs, Pull throughs, GHR, etc.). Box squats are great as well, I generally lower myself and sit fully erect on the box for 1-3 seconds before powering off.

    From Sean's thread. Thanks Jim.
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    Quote Originally Posted by CountryLiftin View Post
    perhaps, he's a good guy. Helped get me on condense too haha. I have watched so many squat videos and work on arm placement elbows etc, but I feel like it all just goes to hell once I try to low back squat because I can barely reach back there. not trying to sound tough, I just have tight shoulders lol.
    anything you need help with lemme know brother! im settled in and fully active again! i will write you up a lil something something. sick traps!

    @Montego1 sick avi!
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    You already got some very solid advice in the other thread, but I'd second the posterior chain work. I'd hammer away at a GHR if you have one (maybe even do high frequency with it, as in before every session including upper body days). Pause squats in the hole should help with building strength getting out of the bottom too.
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    Thanks boys keep the advice coming. I really appreciate it. I am gona up my squat even more than I have been increasing. no GHR. I've been adding an extra lift to my workouts over what is suggested for 5-3-1 but feel like I am still limiting myself. Doing more sets on less exercises.

    This week is supposed to be deload week on 5-3-1 and I really don't wana do it... I feel good, But I know I probably should take it. Also means i won't be squating heavy at all for almost 2 weeks.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Thanks boys keep the advice coming. I really appreciate it. I am gona up my squat even more than I have been increasing.

    This week is supposed to be deload week on 5-3-1 and I really don't wana do it... I feel good, But I know I probably should take it. Also means i won't be squating heavy at all for almost 2 weeks.
    Wendler said something somewhere (I forget where, someone in here linked it) about only deloading after 2 cycles instead of after every cycle.

    You may want to give that a shot.
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    What school do you go to?
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    I like that. I skipped my first one too, but I was just getting into 5-3-1 and the workouts didn't seem very challenging at all. I will skip this deload and start doing every other.

    I go to Saint Francis University, a smaller private school in PA, but we have like 12 D1 athletic teams... I just don't get to use the fancy gym. I have a lot of friends who play football here and I might be able to work something out for next year to use their fieldhouse. Which I am really hoping for.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I guess I shoulda posted my advice for you here huh lol
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    Quote Originally Posted by Sean1332 View Post
    I guess I shoulda posted my advice for you here huh lol
    I don't mind coming to your log for solid advice
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  

  
 

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