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

iparatroop said:
WTF is that?
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A burn.. Lol. I got burnt and the skin peeled bad. Then I got sun/welder burnt on the exposed skin. Pretty stupid on my part. It's kind like a 2nd degree now lol.
 
CountryLiftin said:
A burn.. Lol. I got burnt and the skin peeled bad. Then I got sun/welder burnt on the exposed skin. Pretty stupid on my part. It's kind like a 2nd degree now lol.
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Ouch! The burn on top of burn really sucks...had a few myself.

At first I was wondering how you did that lifting?... lol
 
Not lifting. Welding/sun in shorts. Twice. I'm stupid. I thought about covering it the second time but didnt. Typical man. Oh ill be fine... Next day 2nd degree burn. Lol.

Killed squats today and murdered a heavy set of lat pull downs. Updates and vid to come later.
 
Okay so the other days bench workout. sub'd for OHP basically.

D3W1C6 BW-190

Bench - bar x7,12 135x7,7 225x1, 245x5,4,5 (no spotter)

OHP - 115x5,5,5

Floor Press (with 1 pad under shoulders) 135x3,3, 205x12,10,12

little ab work.

Not having a spotter was iffy but solid work. No PRs or anything nuts.





Today was squats. D4W1C6 BW- 189

squat- barx10, 135x5, 225x5, 275x5, 315x4,1,1,2

Leg curl - 90x10,10,10

Deep Leg Press- 250x7,10,15

Lat pull down - 150x7, 210x5, 300x10, 3(vertical inner handles)



I basically just squatted what roughly felt right, and decided I am going to make my squat training max 330 because it seems like a realistic number I can do now and make progress with.


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I tried to open my hips more on the squats, and they felt better, but I still feel like my back bends so much. I kept my back flat and hips open and the one set I felt I hit the groove just right, really engaged the quads and glutes and hips and felt powerful coming up.
 
Gotta lift at work again today. I hate it. Too early as well. 4 hours of sleep.
 
Workout has been good for a morning... til I realized I did week 1 and this is week 2.... oh well.

I'll do week2 bench thursday in place of OHP and do light OHP in place of my normal DB press assistance.
 
CountryLiftin said:
Workout has been good for a morning... til I realized I did week 1 and this is week 2.... oh well.

I'll do week2 bench thursday in place of OHP and do light OHP in place of my normal DB press assistance.
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D'oh!!!! Yeah - I've done that a couple times...
 
I just hit my a couple triple/doubles, I wanted to do a little more work. I'll post lifts later.
 
Bench.

Warm up sets.

190x5, 225x5,2, 250x6

Chest flys 3x7,7,7,10

row machine - 170x5,7,10,7

db skulls - 25x5, 35x5, 30x15


Later - 135x15, 225x3, 265x3,2,3



Alright workout for so early.
 
I need to really get back to sleeping more. Diet and training are there but without sleep I am killing myself. Working all day long then out in the garage doesn't help either. The good news is I'm almost done with my jeep and will have some good down time after that. My really good buddy is home from afgan for 3 weeks and we might meet up to lift together tomorrow. Would be sweet.
 
CountryLiftin said:
I need to really get back to sleeping more. Diet and training are there but without sleep I am killing myself. Working all day long then out in the garage doesn't help either. The good news is I'm almost done with my jeep and will have some good down time after that. My really good buddy is home from afgan for 3 weeks and we might meet up to lift together tomorrow. Would be sweet.
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Ya that is my big issue too. Sleep is all kinds of messed up. Training has been great but not the recovery needed. Diet has been a little lax lately but grow worthy.
 
I work at 5 am a few times a week and I get 3.5-4 hours of sleep. That with workingout, regular work hours, and all this time working on my jeep, and it's really busy/tiring. I gota log todays workout after my shower.

I need to SLEEP. lol.
 
D2W2C6 Deads BW 187.25 (clothes+phone)

Deads - 135x5,3, 225x3, 315x3, 355x3, 405x3, 450x6

Rack pulls- 500x1,3

Reg DL speed 135x7+SLDL135x7 all together.

abs- leg lifts-10,20, sit up+10x25, burnout of a bunch of stuff at the end.

db curl 40x10, 50x5, arms on wall 30x10


Form was on point today on deads, but I was thinking too much, too tired and too dehydrated, and didn't eat enough today. No explosive energy. Not bad though. rep PRs are 455x7 and 465x6 so not far off. I thought hard about a 7th rep but I wasn't feeling the groove today although form looked good. No hip/glute engagement, something was off. I think I need to open my toes a little more.


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The 500x3 racks were hard and I probably had more but I was getting sick from pulling so much I guess. I've felt worse but I didn't want to push it that much today.
 
You have very nice deadlift numbers, you need some sleep, and yes, Friday skwatz is good to do :D

Lot to catch up on in a short time for me haha. Awesome work on the dead rep PRs man.
 
Thanks dude, yeah I need to hammer my squat numbers and keep making steady bench gains and I will be good. squat is going up now that I am using better form.

I didn't know if anyone watched the videos from friday is what I meant. Focusing on all the stuff we've been talking about in everyones logs.
 
Kind of a weird angle is going to be my excuse of not giving a full out critique :) haha

In all seriousness it does seem like it takes you until about 5 or so inches into the squat to really engage the hips; kind of like breaking at the knee and then on the way down forcing the knees out/loading the posterior chain/etc. I have that problem sometimes as Swanson corrected me on it a few weeks ago.

I'm no expert of course, just my 2 cents. Hope that helps man.
 
Sorry I have to rest the phone on the bench and stay out off people's way lol. I try.

I definitely itself do that. I think I try to reverse deadlift the weight instead of squatting if that makes sense. I need to be more fluid and start to sit back more and earlier. Thanks man.
 
CountryLiftin said:
Sorry I have to rest the phone on the bench and stay out off people's way lol. I try.

I definitely itself do that. I think I try to reverse deadlift the weight instead of squatting if that makes sense. I need to be more fluid and start to sit back more and earlier. Thanks man.
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Box squats helped me get that sit back going a lil better...

I oughta put some vids up sometime...
 
Do it.


Lilly/wendler say box squats are okay but it's better to learn to do it without and not depend on it. I just need to learn new form. Not try to deadlift it.
 
Ya I want to say I have heard some cons for box squatting if you are raw in particular. Definitely a good idea to get videos to check form. Something I need to do myself.
 
I use the box strictly for depth and I squat raw. I don't pause and flex off the box because my hip flexors hate it. I just touch and go...
 
napalm said:
I use the box strictly for depth and I squat raw. I don't pause and flex off the box because my hip flexors hate it. I just touch and go...
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I do the same. For me, the worry when working on sitting back is going too far and losing it backwards. The box gives me something to "aim" for. I'll do my warm up and some work sets touching off the box for depth. When I squat for accessory work I go atg
 
LizKing531 said:
I do the same. For me, the worry when working on sitting back is going too far and losing it backwards. The box gives me something to "aim" for. I'll do my warm up and some work sets touching off the box for depth. When I squat for accessory work I go atg
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Yeah, my box is 11 1/2 inches, which puts me about an inch below where I need to be.

I always struggle with depth the first couple reps after I take the box away, you can see it in my vids. As I get close to meet time, I take the box away and start filming my depth...
 
napalm said:
Yeah, my box is 11 1/2 inches, which puts me about an inch below where I need to be.

I always struggle with depth the first couple reps after I take the box away, you can see it in my vids. As I get close to meet time, I take the box away and start filming my depth...
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My box is actually my bow target (closed cell foam block)-nice and stable, just slightly cushioned. It gets me to correct depth (if not just slightly lower)

I usually have the most trouble making depth early in my workout. Once I'm warmed up, getting to parallel is OK.
 
I couldn't find depth with a map yesterday just feeling out some squats in my new shoes. Maybe I should have the box there for warmups today.
 
Wendler warns that some guys will squat differently when going for the box for whatever reason. I don't have a box at the gym and don't particularly feel like I need it right now. But I may look Into it. So my jeep is finished and we had our big offroading trip this weekend. Everyone got slammed Friday night. I didn't plan in drinks but some old buddies had other plans... Ugh.


I missed squats Friday so I gota make those up. I think maybe do some Tuesday after deads.
 

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What do you guys use a bench cues? Just curious.
 
Spread the bar, break the bar, chest up, squat the weight. And lately I've had to tell myself to ram it off of the chest because my speed is lacking.
 
Sounds good guys, similar to what I cue. Alright. I had a good bench day but got horrible upppr back/trap pumps and they hurt like hell now?!?
 
Day 1 Week3 Cycle 6. Bench. BW - 187 (losing again!)

Bench - 135x15, 225x5, 250x3, 280x3

Floor Bench - 135x7, 225x12,12 250x7

Barbell row UH - 135x7, 225x7,7 135x15, OH 135x15

DB skulls - 35x10,7, 30x7

stretch.
 
I don't know if it was floor bench but my back still hurts a stupid amount... lol.
 
I think both. I have that issue with my traps being tight and rhomboid being hurt. Shoulder blade pokes then in bench movements. But this is deep and around my spine between my power neck down to my shoulder blades. I would say traps. So possibly the rows or the combo.


Is starting to get a bit better today. I foam rolled and also rolled with my ball last night. And heated today as well as stretched my neck.
 
Time to look for my next supplement. Considering ArA
 
Someone talk to me about DLs. I need to get in the zone. Back is finally loosening up a little so I am gona go for it. pulling 475 today... How many reps? I would like to see 5... I need to convince myself of that first.
 
CountryLiftin said:
Someone talk to me about DLs. I need to get in the zone. Back is finally loosening up a little so I am gona go for it. pulling 475 today... How many reps? I would like to see 5... I need to convince myself of that first.
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Wish I could help but I have been pulling like crap lately. Just feels like I am off. That feeling of knowing I should be able to do more.
 
Hey just talking about it is better than nothing. If I pull 5@475 today I'll be damn pleased. Weighing around 185. I'm gona watch some vids and not get myself psyched out. Back is still cranky but F that. Anyways I'm gona post another picture of my jeep since I cleaned it up from this weekend a little. Was taking some pics for some of the jeep/offroading forums I'm on.
 
It would be cool to deadlift the back end of my jeep some day.
 

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Sean1332 said:
You still wearing straps?
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Just for my heavy rep PR sets usually. I have been wearing them less and less and doing some extra work without them at all afterwards. Last thing I want to do is drop 400+ from the knees at my gym fighting for that last rep. I've been working on heavier weight with no straps with the alt grip too and trying to get more comfortable with it.
 
hit 475x6. Hard to believe I am almost repping what I had as a max at the start of this log. I mean I can rep I guess... lol. Just not high rep. Soon. By wendler standards thats a 570 calculated max. Going off the numbers I was pulling before and after my 550 max, I cam up with a 592 calculated max.... So after a nice deload and really getting in the zone, I think 600 is possible...

I'll log my whole workout later but theres the meat and taters^

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Strong lifts man!

I reckon you could make the lifts a little easier with a neutral neck.

Journey to 600 seems very doable for you.
 
I know but I have better form if I pay attention to what I am doing. Solution: put a mirror on the floor. LOL. No definitely something to fix you are right, but my upper back was killing me and my traps were super tight, so putting my neck back let a little tension out. Eh.

I deload next week and go for 600 the week after.
 
CountryLiftin said:
I know but I have better form if I pay attention to what I am doing. Solution: put a mirror on the floor. LOL. No definitely something to fix you are right, but my upper back was killing me and my traps were super tight, so putting my neck back let a little tension out. Eh.

I deload next week and go for 600 the week after.
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I mess up with it too. That's a downfall of commercial gyms. I just always TRY to remember for two reasons...a Mark Bell deadlifting tutorial, and Kelly Starret explaining how the body is at its strongest with a properly braced spine.

And I wish I could hit that weight with sore back! Haha
 
Yeah I was worried but I finally hit my good mental zone today for a session. Absolutely the spine and in turn nerve paths fire at 100% when braced/aligned. I will stare at the corner of the floor and wall from now on. Add to cues.
 
All I know is that there is at least 160lbs on that bar (can only see a 35/45). Good pulls man. Wish I could move that weight. You're kicking ass. If I'm not mistaken, 475 is just shy of a quarter ton. That makes it sound even heavier, if you ask me.
 
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