Country Gets HUGE with 5-3-1, Erase and DAA. - AnabolicMinds.com - Page 7

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

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    Quote Originally Posted by herderdude View Post
    Depth was right there, bud. Keep that chest up. Try to open the hips and get those knees out, that's what will keep your torso upright. Drive your head into the bar out of the hole, too.
    I was trying. The more I pushed my chest out the more my muscle cramped back there. I have been opening my knees and hips more each workout. My knees don't like it but they will learn the movement. I focused on pushing knees out on the way back up and it helped a lot. I like my hand and elbow placement a lot better now than before but still a little painful. Thanks for the advice man. It's definitely a work in progress.


    Napalm, definitely man. And glad to have ya. It's actually a lot less than normal if you check out my older vids.

    Sean, I'm working on getting wider and more open each workout. Just how wide should I be? I'm a bit wider than normal. I was keep knees tracking over feet. So to go wider my stance needs to go wider right? I agree opening my hips will let me sit down and back a lot better I believe.

    I did switch the Shoes up today and it seemed to help. They could still be better though.

    Thanks for the homo comments swan

    About 1/3 of the way through my natty/ghen. Sad they quit making them both... I had more dreams the other night than I have had in the last year. Sleep has been awesome. I feel a little bit more aggressive and angry as well but have been trying to focus that in the gym only. I started getting the daily pumps I used to get a few days ago where my whole body just felt blown up all day. It's about to really kick in I think.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

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    http://www.t-nation.com/free_online_..._supreme_squat

    Video under tip 1. Wider stance is actually more difficult for me to spread my knees.
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    I feel like I hit midrange between those two pics. Ill read that tonight. Definitely keep working on knees out and opening hips.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    pic 1, depth is shallow but a good visual. pic 2 is good. you'll get it
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    I think that was an issue I had on Monday, I widened my feet out with the wraps and had issues spreading my knees.
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    double that miniband around your knees and do some bodyweight squats
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    Quote Originally Posted by Sean1332 View Post
    double that miniband around your knees and do some bodyweight squats
    I should definitely try that. Thanks for the tip.
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    I've been having success pushing my knees outside of my feet of late. Don't limit yourself, just push knees out hard. Do the monster band walks, band squats, band sumo pulls, all of that.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    I have bad knees so that always worries me... But I will do it. Sean I meant the knee placement pics but I know what you are saying. Good stuff. I need to focus on staying stabil and strong into the hole, and keep my hips back and open but not let my back come down into the GM thing. I am used to lifting with my back from deads and I think that is working into squats and I need to stop that.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    That will be more comfortable on your knees than it is now
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    Quote Originally Posted by CountryLiftin View Post
    I have bad knees so that always worries me... But I will do it. Sean I meant the knee placement pics but I know what you are saying. Good stuff. I need to focus on staying stabil and strong into the hole, and keep my hips back and open but not let my back come down into the GM thing. I am used to lifting with my back from deads and I think that is working into squats and I need to stop that.
    I have bad anterior knee pain, and jacking my knees out to the side saves them a lot. You'll get it. Another thing that should help your upper back is JTS's "Breathing 101" or something of that nature. It's on Chad Smith's youtubes.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    I have bad anterior knee pain, and jacking my knees out to the side saves them a lot. You'll get it. Another thing that should help your upper back is JTS's "Breathing 101" or something of that nature. It's on Chad Smith's youtubes.
    I like the sound of that. I'll have to check it out. I just need to heal but I don't want to cut out OH work or squats again... OH work is what causes most rhomboid injuries and I can tell it hurts a lot more after I do press every week.

    Quote Originally Posted by Sean1332 View Post
    That will be more comfortable on your knees than it is now
    Good to hear. Maybe once I nail this form down I can be a monster squatter like you

    "One day when I grow up I want to squat like you".
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Personally I feel a little more comfortable with a slightly more toe out angle than in those pics when I shove my knees out.

    I think your depth looks solid on most of those reps tho. Keep working on the little things and you'll have that proper depth engrained soon enough.
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    Thanks my man!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    When I go for a max dead at the end of all this, do I go for 575 or 600... Thoughts?

    My back feels like heal. F OHP and squats. So much cracking popping sore tense crap going on.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Back is still sore AF. I weed whacked about 4 hours this weekend. Worked on my jeep. Played some volleyball and overall didnt help my body heal at all. It's time for a Deload but I don't want one. I am thinking something like big and boring today. Deload my overhead press and see how I feel for squats but I think 225 should be manageable which is what I have planned. Tomorrow on DL I'm supposed to hit 425x5+ which will probably end up being 10. I was thinking 3 sets of 315 for 7 instead. But maybe ill wait til I get to the gym tues and decide. Pulling doesn't seem to Bother my back so I should probably just stick with it. I think I need to alter my overhead work for a month or so and just hit all bench and assistance flat or decline on that day. Squats just watch form and keep it lighter with high reps. And be smart.


    That said I need to start planning what I want to max. My squat I don't care I want to keep working rep work. DL and bench I want to see where I'm at. I can't do that semi injured. So I think a real Deload after this cycle is due. But if I don't ill hit maxes on the last week of my natadrol. If I do Deload it will be right after I stop. So right now I'm looking at another 6 weeks until maxes. I want to do 305/315 on bench and 575/600 DL based on how I feel that day and over the next 6 weeks. I haven't maxed in like 2 months (4 for bench) so these maxes will be due. I've been nailing rep PRs left and right. I want to see a legit 405 squat by winter and 450 by spring, Long term. 650 DL by spring and 350 bench. That would be a modest 1450 raw at 181 or 198. I also need to find a reasonable meet for me to start competing sometime soon as well as pick up a leather belt.

    Lately my thumb has been bothering me. Dislocated 2 years ago and it acts up sometimes w my grip. Something I'm trying to keep an eye on.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Anyone who cares:
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    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    How do you drive it like that?
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    Quote Originally Posted by iparatroop View Post
    How do you drive it like that?
    Not very far.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    There are a lot of meets out east, I'd say get healthy, get a 6-12 week cycle in, and get on that platform!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    There are a lot of meets out east, I'd say get healthy, get a 6-12 week cycle in, and get on that platform!
    I'm down with that plan. I need to polish my squat up now that I am using real form and get healthy like you said. Anyways woke up today at 4:30 and headed to work. 8 hours later came home, worked on the jeep. I crapped like 5 times today pre-WO... WTF. anyways, gym time. I popped 4 Ibuprofen, heated, meshed, got a hot shower and headed to the gym. Felt eh, warmed up fast.

    D1W1C5 Bench BW- 192.5


    Bench - 135x5, 190x5, 225x5, 250x7(8 w/spot), 5, 5. 225x5 135x7,10

    DB skulls (best tri pump ever) 35x7, 30x12,10,7

    Single cable chest fly - 3x10,10,15

    Fascia stretch pecs

    Row machine- 150x 10 vert handle, 7 horiz. handle, 10 vert

    I'm stupid with pull up chins ups so I call them overhand and underhand...

    UHx5, OHx10, insane bi pumps. Arms and chest were dead. I figured out I am pulling my arms/shoulder blades up too high under fatigue and need to keep them wrapped down around my back and in, use my lats at cushion on the way down, and explode with my chest to start and finish with the tris. Whole body tension etc. I didn't get vid but will next week or else thurs if I do light bench instead of OHP.


    Focusing on eating cleaner and leaner although I don't think I gained much fat. We had a pig roast sunday and I ate a ton... I think I am still carrying food weight. Tons of sugar/cards/junk, pork, desert, etc.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Getting ready to lift.... Co worker got hurt I got calls in to work... At the gym. So I brought my stuff and here I am. Gona kill it around 4:30 or 5. Hopefully it stays dead like it is. I'm supposed to pull today. Probably stick to my reps today.. Maybe I might try and do all my pulls 100% raw no straps. Maybe no belt. Probably belt though.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Crappy workout. Wasn't feeling it and lifted way later than usual because of work. Wasn't focused. Back hurt where it's been bothering me. I hit warm ups, 315x5 375x5 and 425x1. Was gona do rack pulls instead of reps of the heavy set but 500 wouldn't move. Finished with back extension and quick abs and I decided Im gona take my Deload and start back next Thursday. Do a week from today with all light weight 3 sets and stretching. Tight form etc. I need to heal.

    That all said my pulls were alt grip which was uncomfortable because I never do it. May have thrown me off a bit. Grip was good though!

    Wore different shoes which may have hurt me. I dunno. Well see in two weeks.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Alternating grip was weird to get used to at first for sure. I will go a couple reps then switch hands. I.still can't quite get the hang of hook grip

    How often do you use straps?

    Have you tried pulling barefoot?
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    Quote Originally Posted by LizKing531 View Post
    Alternating grip was weird to get used to at first for sure. I will go a couple reps then switch hands. I.still can't quite get the hang of hook grip

    How often do you use straps?

    Have you tried pulling barefoot?
    I never do it. I pull overhand. I can handle 450-500 over hand no straps but haven't ever maxed. I used straps almost every workout for my heavy set and sometimes my medium set of 5-3-1. Grip is fine but when I'm on my last rep of a heavy set like 6 of 465 last week, I want to finish the lift not lose grip. I just need practice with alternate.

    I haven't pulled barefoot is years. I actually like a heeled shoes for deads and flat for squat. I wore my shoes I squat in today to try them out and hated it. I've tried them before and thought it was just a bad day but it's been consistent.

    I most likely just need my Deload and to not be stubborn. I'm human and nursing am injury. Lol.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Let that back heal dude. I want to see you pull 600.
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    Quote Originally Posted by CincyKiller45 View Post
    Let that back heal dude. I want to see you pull 600.
    So do I!
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Nice little deload workout.

    warm up
    OHP barx7,7, 95x5,3,1
    Bench - 135x7, 185x5,3,1
    Chin up - 7 paused top/bottom, 5, 3
    push ups - 20, 15, 10
    db SK - 25x7,5,3
    absx20
    Stretch

    All the drop sets were roughly 30 second breaks give or take. Felt really good. I did a ton of stretching last night, low back, hips, groin, glutes, quads, calves, ankles, neck, shoulders. Felt nice today. I am gona try and keep up a half hour of stretching every morning/night roughly. I also meshed a good bit last night and some today pre and post workout.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Happy Independence Day guys! Have a good one.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Happy Independence Day guys! Have a good one.
    Happy 4th brother! Have fun!
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    Enjoy the holiday brother!
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    I am enjoying it... our big picnic is tomorrow. So I spent this afternoon getting sunburnt and welding... lol. I hate being a pale scotish descended man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Working 5-1 again today. Going to do some very lofty squats at some point. I didn't mention it Friday but my back, low thoracic, when squatting. I'm betting its because I never squat that low. You guys saw my sets I recorded and my back and form looked fine. I'm thinking I just had some bound up/frozen verts and they are gona loosen up now. Which I have had my back locked up pretty tight for a few months now. This could be a good thing. The pain isn't bad or severe. It's weird more than anything. Almost sickening and deep in my back that I know it's not muscular. I have felt a lot looser the past few days and seem to be getting some increased flexibility in my mid back.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Have you ever done the thoracic extensions on a foam roller/PVC? Those might help. Sit on the floor, put the foam roller under your back, and touch your shoulder blades to the floor. Pick them up, move the foam roller toward your head and repeat indefinitely.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Have you ever done the thoracic extensions on a foam roller/PVC? Those might help. Sit on the floor, put the foam roller under your back, and touch your shoulder blades to the floor. Pick them up, move the foam roller toward your head and repeat indefinitely.
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    Quote Originally Posted by herderdude View Post
    Have you ever done the thoracic extensions on a foam roller/PVC? Those might help. Sit on the floor, put the foam roller under your back, and touch your shoulder blades to the floor. Pick them up, move the foam roller toward your head and repeat indefinitely.
    I've been soon those in a slightly different variation for a few weeks now. Other thing is I stretched a ton the other night. Woke up with more tight/sore muscles than in a while. I think I aggravated some underlying issues.


    Btw my friend who "squats" 405 for reps is doing 225 and now 315 for quarter reps.... Ah yeah. You wish buddy.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Got pork?
    Attached Images Attached Images  
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by Sean1332 View Post

    You ol' Supple Leapord, you
    ;-)
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  40. Elite Member
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    Deload. Squats. BW 193

    squat - barx7, 135x5,7 185x3,3,3,3,3 All ATG

    core - leg up - 20,15, sit up-25

    Preacher curl - 55x10,10

    db curl 35x7

    Chilled today and caught up with an old friend. Squats were real good. focus on form.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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