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

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    Skipped deload week.

    W1D1C3

    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.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

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    Running sucks but it's soooo good. Killin it bud.
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    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.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    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
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    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)

    GM 135x7

    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.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    look into some hip mobility exercises man. staple of my warmup
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    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.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    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.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    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

    stretch.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    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.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Deload weeks aren't too bad but I get impatient and cut them short often. It's really nice when you come back after one and kill PRs!
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    Quote Originally Posted by LiveToLift View Post
    Deload weeks aren't too bad but I get impatient and cut them short often. It's really nice when you come back after one and kill PRs!
    Too true!
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    I really fried my back DLing that heavy the day after doing sprints. Lower back felt like hell and is finally coming back around. Should be good for going hard again later this week. hopefully throw up some good squat numbers and get a video for ya guys to critique.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Through the deload and back to some more work! Definitely will give constructive criticism and help on squat form if you get a vid up.
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    Today and tomorrow are still Deload because I changed my mind after starting 2 days of my third cycle lol. But yes. My form just breaks down and I feel like my center of gravity goes too far forward when I go deep and heavy. Maybe an issue with ankle flexibility?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Deload Bench, week 4 cycle 2, Body weight 183.5

    Bench - 135x12, 185x10,10,10

    DB bench flat - 50x10 slow, 60x10, 70x10

    tri db OH - 60x7,7,10

    kickback cable 2 x 7,8,10

    DB row - 50x12, 70x12,12

    pushups-20

    Pretty nice workout, bench felt WEAK, but not that I needed to be strong today. I had crazy back pumps and my back looked huge after those couple sets of rows lol. Chest looked pumped and stronger after too, just not translating into strength. I need to form check next week but I think I am using to much tri and not enough chest... tricks to get more chest into the lift? I have form and contact points pretty much down as far as a solid base. I am basically playing around with elbow to body angles, width on my grip, how far up I pull my shoulder blades when I pinch, etc. I have a wide grip (ring finger on line) and elbows around 45*. Usually have a high shoulder blade position but I have let it down a bit since I had the upper back pain, and it seemed to help the pain a little. However I feel I am not as effecient.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Nice DL day today to finish off the deload. I'll update after I eat.

    EDIT: I am physically incapable of eating a lot of food in the morning. Like this is pathetic. I'm completely full.

    DL2, W4, C2 Deads BW - 184.5

    Deads - 135x7,7 225x7,7 315x3

    Back XTN - 110x10,10,10

    Hanging Leg raise - 15,15,15

    DB Curls - 35x7, 45x7

    Back is still a little tight from last week, but felt better after the workout. Wana let it rest up for Friday so I can squat hard.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Deload Bench, week 4 cycle 2, Body weight 183.5

    Bench - 135x12, 185x10,10,10

    DB bench flat - 50x10 slow, 60x10, 70x10

    tri db OH - 60x7,7,10

    kickback cable 2 x 7,8,10

    DB row - 50x12, 70x12,12

    pushups-20

    Pretty nice workout, bench felt WEAK, but not that I needed to be strong today. I had crazy back pumps and my back looked huge after those couple sets of rows lol. Chest looked pumped and stronger after too, just not translating into strength. I need to form check next week but I think I am using to much tri and not enough chest... tricks to get more chest into the lift? I have form and contact points pretty much down as far as a solid base. I am basically playing around with elbow to body angles, width on my grip, how far up I pull my shoulder blades when I pinch, etc. I have a wide grip (ring finger on line) and elbows around 45*. Usually have a high shoulder blade position but I have let it down a bit since I had the upper back pain, and it seemed to help the pain a little. However I feel I am not as effecient.
    Your chest is huge bro. Idk why you'd wanna incorporate it more but pulling the bar apart especially on the way down has been the go to trick.

    It's been a while I know we've both been absent on our logs. I blame school lol hope all is well brotha
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    Yeah, school is busy but not bad this semester. Might pull the ole 4.0 out if I don't go full-retard this last week+finals. Between school, lifting, my jeep, the old lady, its just crazy how much there is to do. Chest just feels weak. I want to be stronger. I don't care about aesthetics. This Erase has me cut up like nuts this morning though, lol.

    I have a race with my best buddy who is in Afghan right now, we are going to see who can get to 350 bench first. Were just about the same right now, but he's about 15 pounds lighter than me and living in the desert. Haha. It's on though. He's a tank, we lifted together for 2+ years and I got him big, haha. He's a marine.

    Anyways I feel decent, today is the first day back off the deload, overhead press, should be able to kill it. I had insane energy last night, so hopefully that carries into today. Unfortunately I am gona have to get a late morning workout in (10:30) because I am fishing this afternoon, but I feel awake and good already so just gota keep that up. Gona grab some good light breakfast quick. Then killing time.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Todays workout: OHP. D3W1C3 BW-181.5

    OHP - 95x5, 110x5, 125x7,6

    Cable fly - 4x10,10,10,10,10

    Seated OH DB press - 70x9,7, 60x9.5, 9.5 (missed 10)

    Chinup - 12,10,7

    Felt pretty good, was really light today for some reason but like I said I was all cut up this morning. I have some pics I think. Gota check them out. Anyways glad to be lifting real weight again. Only a few caps of erase left.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Nice work young man, nice work.
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    Please enjoy all the faces I make.



    Thanks para.
    Attached Images Attached Images     
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Day 4 W1 C3 Squat BW - 182.2 (no food/glass milk and a mini muffin... lol)

    Squat - barx7 137x7, 225x3, all explosive. Some mobile stretching between to get warm. I'm always weak and cold in the morning but I had to lift in the AM today.

    250x5, 290x5 (both deep and explosive, some of the best squats I have ever put out) 330x5. This was a struggle. Squeezed #5 out.

    Leg press - 410x10,10,10,10,10 (nearly threw up on these, so heavy, fast intensity, like 2 min breaks)

    Leg curl - 90x10,10,10,10,10 (these felt great, I think my sprints are really strengthening my hams.

    Abs - 15 leg lifts+20 sit ups, (on decline bench), 12+20.

    Stretchout. Low back/left SI, where my injury was, has been really painful and tight since deadlifting 2 weeks ago. Gona work on getting that taken care of.

    Overall a good workout. legs were vascular as hell, I felt strong despite it being the AM. those squats were perfect form, despite my back getting a little low on the last few reps. If it were the afternoon I would have crushed like 7+ I feel like.

    I did hit some carbs late last night because I knew I would be lifting AM with little breakfast. Turns out I barely woke up for my 8am class.

    2 caps erase left. I did 1 AM 1 Pre WO because I didnt wana take 3 w/ in 2 hours of eachother. I will take 2 tomorrow AM to finish them off. or 1 this afternoon and 1 tomorrow AM. I have DAA for another week or two.


    https://www.youtube.com/watch?v=sGJoP8e0n7E

    I really killed my first two sets, so I might have lost some there, plus no spotter. I was gona go for 1 more if I had a spotter, but he was shooting the video... lol. Oh well. I definitely feel like squating is the most challenging of the lifts for 5-3-1 to keep up with, I just have strong 1 rep strength in my legs I guess. I need to build more volume, but 5-3-1 should work that out on it's own.

    1 question, what happens if I do start getting behind. I just stay at the same working max?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Looking good man. Those workouts are on point as well. I'm pretty sure if you get stuck you start the cycle over again.
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    The whole cycle? What if all the other lifts I can kill, but just one is holding me up. Would I only start the cycle over for that day, or for everything? What counts as "stuck". All questions I need to answer, but have no time for thanks to finals. lol.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I've only had one run with a similar program but it was mad cow so I can't tell you honestly. Google it!
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    Will do. Like I said I think I can put out more in the afternoon after 2 good meals are in me, so I might just have to workout at the right times to keep growing. Otherwise I am really happy with the leg progress I have made since I have reformed my squats and those look 100x better than they used to.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Waiting on that squat critque
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Just watched. That depth won't count for competition unfortunately, though its still deeper than most people do in the gym. Looks like towards the end you had a bit of lean and you tried to "good morning" it up slightly.
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    That's what I have been saying. I squat with a much narrower stance than you powerlifters do, and I feel like I can't hit any lower without the back dropping. I could start working on a new stance, but as far as my goals I don't really see it. Also you know I don't PL but have considered it... stuff like this is why I haven't yet. Still a lot to learn and a lot of progress to make. What would you suggest to work on? I feel like I hit parallel, what was bad about it from your stand point?

    I have thought about bringing the knees out wider, but I feel like I get the most quad activation and less knee/hip pain over time with the stance I use now. I am always open to try new things though, especially if they are likely to benefit me.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I squat just as narrow as you bud. Open your knees up to get your belly between your thighs.

    Bad competion depth, ya gotta be below the knee in competition
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    If I had the skill I would put a "how you doin?" caption in the side view pic lol.

    Solid work in here man. I also squat in an athletic narrow stance. Sean is right on in pushing out with your legs. I also try and push my butt back while keeping chest straight. I'm still working at it but it helps to get low enough. That or some TNG low box squats could possibly help get a depth perception.
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    Quote Originally Posted by rob112 View Post
    If I had the skill I would put a "how you doin?" caption in the side view pic lol.

    Solid work in here man. I also squat in an athletic narrow stance. Sean is right on in pushing out with your legs. I also try and push my butt back while keeping chest straight. I'm still working at it but it helps to get low enough. That or some TNG low box squats could possibly help get a depth perception.
    Haha I'm glad you don't. I feel like I need to do more of a low back squat and that the weight just gets out over me too much. But because I have that trap/rhomboid issue it's more comfortable to do high back. I will work on opening my knees up but my back still doesn't work right. I mean I basically destroyed the entire left side of my SI which bears all the weight of the squat. Lol.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Vid wasn't too bad. It would be helpful to get a front view as well to see stuff like the knees caving in, etc.

    Overall, depth could be better, but was just above what would be needed for competition. I feel your overall "tightness" is what seemed needing the most work. This was apparent in some of your lean as the fatigue of the set creeped in but overall not too shabby. I'd start with working on really getting a tight set up on the back when you first take the bar and the guys in here already hit some other nice points as well.
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    Thanks for the further input guys. I think the first thing I need to do is go to the doc and figure out if my back issue is disc related or muscular, and address it. I can't get comfortable under the bar Until then. As far as knees, They are really steady. I will get you a shot if I can, but there isn't a place for the camera in front at the gym unless you guys want a close up of my nuts when I am racking. I point my toes about about 5-10 degrees and the knees follow the point of my toes and keep in line. I will work on staying tighter, obviously on my heaviest set my form is gona break down a little towards my end. On a 1 rep max I wouldn't have any of the break down, ideally. I played around with my stance, grip, bar position etc today between GM's and couldn't really get comfortable. My back it tight and hurting like a MOFO today.

    I actually had a solid workout. I need to update which I will do later tonight.

    Again thanks for all the constructive criticism guys. It's hard to judge yourself on form, especially when you can't see what your doing (other than the odd video). I feel like between my bad left hammy and bad left lower back, my body just needs worked to support the weight my legs can actually handle. So I will be hammering the accessories and trying to get my low back and hams up to par.

    So the erase is all gone, a little bit of DAA left, and it's finals week. Lots of stress. lol. Still good workouts so far.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  36. Registered User
    CountryLiftin's Avatar
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    Okay yesterday bench, d1w2c3, BW 183,

    Bench - 135x10, 195x3, 225x3, 250x6

    Floor Bench - 135x5, 225x12, 10

    Incline DB - 80x9,9,9

    Bent BB row - 135x12, 185x12,20

    Tri cable OH pushdown - 8x10, 10x10, 12x10, 8x15

    Today Deads, BW 183.4

    dead - 135x5,5 225x5, 330x3, 375x3, 425x7

    GM - 135x7,7,7

    leg lifts - 15,15,15
    Abs - situps on decline - 20

    DB curl - 45x7, 65x2 (good) 55x5, BBx10 slow, hard contract.

    stretch.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  37. Registered User
    iparatroop's Avatar
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    Pretty impressive numbers on them there deads buddy.
  38. Registered User
    CountryLiftin's Avatar
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    Quote Originally Posted by iparatroop View Post
    Pretty impressive numbers on them there deads buddy.
    Thanks man. Deads are my biggest strength for sure.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  39. Registered User
    CountryLiftin's Avatar
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    5'9"  195 lbs.
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    Hit arms yesterday, needed a break from studying for finals. I was also going to run sprints but we got a thunderstorm on my way to the gym.

    DB preacher curl - 35x10, 40x7,7

    BB buddy curl - 1 up to 7 down to 1, w/ 65 pounds.

    focus curl - 65x10

    DB skulls - 25x7+4Js, 30x7+4Js, 35x10+5Js

    tri rope push down - 6x10, 8x10, 10x7

    cable kickbacks - 2x10,10,10

    steady state cardio, 10 mins @ 2.5 then 3 mph, full incline (15*). 100 cals burnt.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  40. Registered User
    CountryLiftin's Avatar
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    5'9"  195 lbs.
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    D3W2C3 OHP BW - 185.2

    OHP - 45x7 + lots of stretching, 100x3, 115x3, 130x7

    DB single standing press - 50x7, 60x7, 50x7

    cable fly (single) 4x7,7,7,10 (double) 5x10

    chin/pull ups - wide ohx7, reg ohx7, uhx7 (all SS together w/ partner) then neutral grip behind head x7, then 4 "around the worlds"

    stretch, eat.


    Weight is up, last two days have been the heaviest I have been in over a year. Strength feels good. My tris were weak today because of arms yeterday, but not too bad. nice chest pump.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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