Country Gets HUGE with 5-3-1, Erase and DAA.
- 04-06-2013, 12:37 AM
- 04-06-2013, 01:37 AM
- 04-06-2013, 12:03 PM
04-06-2013, 12:42 PM
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.
04-06-2013, 01:03 PM
04-06-2013, 09:18 PM
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.
04-06-2013, 09:58 PM
04-06-2013, 11:01 PM
04-06-2013, 11:10 PM
04-07-2013, 01:45 AM
04-07-2013, 03:01 PM
Quick bi and abs today. My buddy wanted to squat so I went along. Some Db bb and cable curls.
04-07-2013, 03:04 PM
04-07-2013, 03:11 PM
@Montego1 sick avi!
Purus Labs Anabolic Titan/Rep
Coach AB @ BossBody.net
04-07-2013, 03:14 PM
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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04-07-2013, 03:42 PM
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.
04-07-2013, 03:45 PM
04-07-2013, 03:48 PM
04-07-2013, 04:02 PM
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.
04-07-2013, 04:31 PM
I guess I shoulda posted my advice for you here huh lol
04-07-2013, 04:39 PM
04-08-2013, 08:53 PM
Skipped deload week.
Bench - 135x10, 185x5, 210x5, 240x6+1(spot), 6
UH Bench - 135x10,12
Incline DB press - 65x12, 80x5+2(spot), 70x8
Lat pulldowns SS w/ Tbar rows - 14x10,14x5+10x5, 10x12 w/ 145(total) x12,12,12
Run 400 in around 105 (calfs were cramping bad before during warm ups so I held back a bit. Then ran bleachers 3 sets of 3 (30 steps each "rep") with double foot touch, alternating, and skip a step in each set.
04-08-2013, 09:08 PM
04-08-2013, 09:13 PM
Yeah, I think I may have been dehydrated, I dunno. made me mad. I was gona run 3 400s today. I love it so much haha. It sucks so bad but feels so good and hard sprints do wonders for you core and conditioning on heavy lifts, esp squats and deads. Plus you hit the fast twitch fibers better and get more activation, more size, and more strength. Winning all around.
04-08-2013, 09:46 PM
Deadlifts tomorrow at 8AM. Looks like my 85% will be 440x5. I am ready to eat that weight. It's mine. Now I just need to keep this mindset going til tomorrow morning
04-09-2013, 10:07 AM
Terrible workout. I was tired as heck to start with, all 3 of my training partners overslept (2 of them are annoying anyways, so it's fine) and I went no belt or straps until the heavy set to work on my grip.
D2W1C1 Deads BW- 184
Deads - 135x7, 225x5 305x5 350x5 405x6 (belt+straps)
Leg raise- 15,15
Back extension 130x10
Either because I went without a belt on my 2nd set (I usually belt and strap up on the middle set), because I ran yesterday, or because I haven't taken my rest/deload week, I felt like trash, my back/hip that I hurt before was REALLY bothering me, made me feel almost sick. I couldn't really finish my sets because it was painful and uncomfortable. I did well on the sets I did raw, started to lose grip on rep 5 of 350. But I felt weak as hell today. I was basically doing SLDL on my Deads, because all hard as I pushed my legs weren't doing anything, probably from sprinting last night. I literally dropped my can to parralel, then pushed as hard as I could through my legs, and I wouldn't move anywhere, butt would rise and back would lift.
I think I am going to take the deload week I was skipping. Start now, start back in to week 1 again next week with OHP. I am convinced that is why my bench is not going up, and now I see my deadlift etc going down. I know I killed my CNS maxing out 3 of my 4 lifts last week... I like to think I am superman but honestly a deload week should have been done this week. So I am going to start now. Do shorted 60% of regular lifts give or take, and stretch a lot, eat clean and sleep more. Come back ready to do work next week. I do not need my back getting worse and painful again, that was honestly the worst pain in my life, and it would be nice to get this trap/rhomboid strain healed up in my upper back.
When my SI joint dislocated, it screwed with the whole joint complex. It's weak now and I can feel it. It ends up rotating my pelvis back and up on the left side, and feels like my pelvis is sitting in my stomach. Not fun.
04-09-2013, 10:29 AM
look into some hip mobility exercises man. staple of my warmup
04-09-2013, 10:35 AM
I will check them out. I shouldn't say hip but it's hard to describe. my hips themselves are actually fine, really good. It's my sacroilliac joint and surrounding joint complex. My back is permanently damaged for life which sucks but doesn't mean I can't work through it and improve it. It's just something I have to work with.
04-11-2013, 12:23 PM
Deload- OH press today. I will be using these deloads to really focus on form, as good form will equal an increase in numbers and "strength" so I need to keep up and address areas I am slack. No one ever has perfect form, all you guys who have been lifting for years know all those things that run through your head before and after a lift.
04-11-2013, 02:57 PM
Deload. D3 C2 W4 OHP BW- 182.5
OHP - 95x3, 105x3, 120x3
cable fly, 3x10,10,10
DB sh press - 40x10, 50x10,10
chin up - 5,5,5+2 super slow.
sit ups - 20+10twists, 20
04-12-2013, 08:40 PM
Deadload week 4 day 4 c2 (still have to deload chest and deads since I'm a retard) BW- 183
Squat- 45x10, 135x7, 225x5 pause reps ATG, 250x5 pause deep, 275x5 pause deep.
Leg press - 210x7,7,7
Leg curl- 50x10,10,10
Abs- leg liftsx15, situp on declinex20
tris supersets pushdown pulldowns - 6x7,7 8x7,7 10x7,7 12x7,3DS->10x3, 8x10,10
Actually had a solid leg workout for the weight, because of the harder reps with the pause and depth. abs felt alright, and tris, I was impressed I felt very strong. Overall feeling good. Deload is awesome LOL.
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