Country Gets HUGE with 5-3-1, Erase and DAA.
- 04-04-2013, 05:29 PM
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
- 04-04-2013, 05:33 PM
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
04-04-2013, 11:29 PM
Strongly considering entering my first powerlifting meet: http://www.powerliftingwatch.com/pow...s/raw/2013/pwr
04-05-2013, 10:39 PM
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.
04-05-2013, 10:44 PM
04-05-2013, 10:46 PM
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.
04-05-2013, 10:48 PM
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04-05-2013, 10:51 PM
04-05-2013, 10:57 PM
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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04-05-2013, 11:00 PM
04-05-2013, 11:37 PM
Super late but I'm in!
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04-06-2013, 12:37 AM
04-06-2013, 11:03 AM
04-06-2013, 11:42 AM
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, 12:03 PM
04-06-2013, 08:18 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, 08:58 PM
04-06-2013, 10:01 PM
04-06-2013, 10:10 PM
04-07-2013, 12:45 AM
04-07-2013, 02:01 PM
Quick bi and abs today. My buddy wanted to squat so I went along. Some Db bb and cable curls.
04-07-2013, 02:04 PM
04-07-2013, 02:11 PM
@Montego1 sick avi!
Purus Labs Anabolic Titan/Rep
Coach AB @ BossBody.net
04-07-2013, 02:14 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, 02:42 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.
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