Country Gets HUGE with 5-3-1, Erase and DAA.
- 04-18-2013, 09:29 PM
- 04-18-2013, 09:33 PM
Please enjoy all the faces I make.
Thanks para.Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
04-19-2013, 12:08 PM
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.
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?
04-19-2013, 12:59 PM
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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04-19-2013, 01:06 PM
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.
04-19-2013, 01:07 PM
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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04-19-2013, 01:11 PM
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.
04-19-2013, 08:31 PM
Waiting on that squat critque
04-19-2013, 08:37 PM
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.
04-19-2013, 09:16 PM
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.
04-19-2013, 09:29 PM
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
04-20-2013, 12:08 PM
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.
"Jackie Treehorn treats objects like woman man."
04-22-2013, 03:13 PM
04-22-2013, 03:26 PM
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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04-23-2013, 04:31 PM
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.
04-23-2013, 06:43 PM
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.
04-23-2013, 09:28 PM
04-24-2013, 12:32 AM
04-25-2013, 09:28 AM
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.
04-25-2013, 05:38 PM
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"
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.
04-27-2013, 02:56 AM
04-27-2013, 07:35 AM
05-14-2013, 06:01 PM
Pulled 550 today. New PR. Haven't had a PH in me in for months, and haven't touched anything other then protein, creatine (about 5g a week) and Condense since erase/DAA ended. A little fenugreek and stinging nettle but only the past 2 days since I found them in my stash.
body weight is right around 185. I was 186.5 today with shorts/sweats, phone shoes etc.
I probably won't be logging much anymore before I feel like it was more a waste of time than anything, and my time is better spent reading than posting, or actually training. Life is busy. I will be posting around and updating, but not regularly. Still w/ 5-3-1. After my deload, my back issue has felt a little better. I have really been working at healing it.
05-14-2013, 07:52 PM
05-15-2013, 03:01 PM
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