Country Gets HUGE with 5-3-1, Erase and DAA.
04-08-2013 07:53 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 08:08 PM
Running sucks but it's soooo good. Killin it bud.
Only a failure would refer to the bare minimum as success.
04-08-2013 08:13 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 08:46 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 09:07 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 09:29 AM
look into some hip mobility exercises man. staple of my warmup
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04-09-2013 09:35 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 11:23 AM
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 01:57 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 07:40 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.
04-13-2013 06:21 AM
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!
04-14-2013 05:45 PM
Originally Posted by LiveToLift
04-15-2013 01:27 PM
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.
04-15-2013 01:45 PM
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.
Don't miss out on the next deal:
04-15-2013 02:36 PM
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?
04-15-2013 07:54 PM
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
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.
04-16-2013 08:54 AM
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.
04-18-2013 02:10 AM
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.
Originally Posted by CountryLiftin
It's been a while I know we've both been absent on our logs. I blame school lol hope all is well brotha
04-18-2013 08:38 AM
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.
04-18-2013 09:26 PM
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.
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