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

CincyKiller45 said:
Damn good job on those pulls. I'd be lying if I said I wasn't a little jealous.
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I've been working in it forever. Just gota keep killin It. Thanks bro.

iparatroop said:
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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Watch the end of the video I show the weight. Thanks. I am getting pretty close to state record weights if I would actually compete. In my age or later in junior or even open. Just gota focus on form and staying strong and flexible and fast. It is a ton of weight for sure. Thanks for the good words bro.
 
The fact that someone thumbed down the video of my pulls is hilarious... someones jealous.
 
CountryLiftin said:
The fact that someone thumbed down the video of my pulls is hilarious... someones jealous.
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I am sorry it was me haha. Jk

But ya you are definitely making me want to step up my deadlifts. Can't let you catch me. Especially since I outweigh you big time. I also need to get around to doing a meet.
 
But like WTF it's so stupid it's almost funny.

Well get to it! PULL!
 
I mean it's not like it really even matters at all... I put those on there for me to watch form and ya'll to critique. Just makes me laugh that someone would do that.
 
CountryLiftin said:
I mean it's not like it really even matters at all... I put those on there for me to watch form and ya'll to critique. Just makes me laugh that someone would do that.
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I would have given it a thumbs down, but you still have your beard. That was your saving grace.
 
Oh thank goodness...



I been wanting so bad to bust these babies out. Making up squats today since I missed last weeks. Probably fairly light for high reps not the actual lifts. I missed. Then going to spring for accessory. And yes it works. At least ill get sore.
 

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Of course the track is closed!?!? Wtf. Time to run my hill.


Good news is my dog is racing me... He usually wins.
 

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Beat that dog! And I don't mean animal cruelty.
 
Hahaha I did, he quit on me after the 3rd sprint, but came back for the 5th... I think he let me win though. He's so freaking smart haha. I was teaching him to line up for the race and then run when I said go, and he kept trying to cheat after that.

I ran 5 and called it good. Squats sucked when I started the tops of my knees/lower quads and just my knees in general hurt so bad, I guess from DL. They loosened up and I hit the best squat groove every my last set. warmed up then 225x3,5,7, then did super sets no break at all of pull ups and push ups - 7/15, 7/15, 5/10. Nice pump/warm up for the sprints.
 
So yeah, moral of the story: deads, squats, sprints all in 2 days is crazy.
 
iparatroop said:
And this is how you pull hamstrings...
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I pulled my left 3 years ago. It's stronger now though. I do pay very good attention to them though now. Freaking pulls get my glutes and hams burning. Those sprints in the spikes though are legit. Actually got my quads a little sore! I'm bout to go do some chest this afternoon. I'm thinking 5sets 225x7ish. I hope I have a spotter for my last set tho.
 
Selfie? I feel like I'm getting thicker. Must be those deadlifts. LOL
 

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So I am chewing my way through this last bottle of natadrol. Running at 6 I feel like it has worked well. I know a lot of guys like it at 8-10. I don't like to be too dependent on supplements for my progress but I do enjoy this stuff. That said I feel I have made modest gains so far. But I am looking at what I want to do next. I have always wanted to try something like sling shot, sline sane, dpol etc so I could eat more carbs... lol. I love carbs. I will stay on creatine and protein basics, but was thinking about cutting back on the powder/shakes. I dunno. It's hard to get clean protein at school. I love condense and will be ordering another tub again for pre workout. I will probably take a month off and then look at something like DAA stacked with something... I don't really like anything I see out on the market. I need to pick up some more alcar for lifting and studying... lol. Is there anything you guys have been pleased with. I know some of you did the x gels and stuff recently.
 
Dpol is a DAA supp, not GDA.

For carbs and general health I'd recommend na-rala, SSv2, Burn24, Slintensity, or Slinshot.
 
Does it not also aid in nutrient partitioning? I'm probably forgetting/confusing it with something else.
 
I take Na-R-ALA. Cheap and effective.
 
CountryLiftin said:
Does it not also aid in nutrient partitioning? I'm probably forgetting/confusing it with something else.
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Ita DAA and nitrates, nitrates for pump. So whatever benefits getting a pump has I guess.

Agmatine & Na-rala is a cheap GDA.

The others I named are just convenient
 
CountryLiftin said:
So I am chewing my way through this last bottle of natadrol. Running at 6 I feel like it has worked well. I know a lot of guys like it at 8-10. I don't like to be too dependent on supplements for my progress but I do enjoy this stuff. That said I feel I have made modest gains so far. But I am looking at what I want to do next. I have always wanted to try something like sling shot, sline sane, dpol etc so I could eat more carbs... lol. I love carbs. I will stay on creatine and protein basics, but was thinking about cutting back on the powder/shakes. I dunno. It's hard to get clean protein at school. I love condense and will be ordering another tub again for pre workout. I will probably take a month off and then look at something like DAA stacked with something... I don't really like anything I see out on the market. I need to pick up some more alcar for lifting and studying... lol. Is there anything you guys have been pleased with. I know some of you did the x gels and stuff recently.
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If you decide to do DAA I would suggest something to help control prolactin. I liked the original Endosurge and they just added more test boosting effects to the turbo Invalid Link Removed Plus it helps with sleep which is always as issue for me.

I like ArA with some kind of pump product so D-Pol would probably make for some crazy pumps. Might be a bit much for a powerlifting program. But would swell you up like a bodybuilder.
 
Tomahawk88 said:
If you decide to do DAA I would suggest something to help control prolactin. I liked the original Endosurge and they just added more test boosting effects to the turbo Invalid Link Removed Plus it helps with sleep which is always as issue for me.

I like ArA with some kind of pump product so D-Pol would probably make for some crazy pumps. Might be a bit much for a powerlifting program. But would swell you up like a bodybuilder.
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Hmmmm. Alright. Need to read more. In thinking endowsurge and the agnostics and na rala. And alcar with the other basics.

Sean1332 said:
Ita DAA and nitrates, nitrates for pump. So whatever benefits getting a pump has I guess.

Agmatine & Na-rala is a cheap GDA.

The others I named are just convenient
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Got ya idk what I was thinking. I'm all about cheap... Lol
 
Just get it in bulk powder and parachute it before high carb meals

Cooper has a good thread I believe on the benefits of Agmatine and na-rala


Sent from my iPhone while using your mom.
 
I'll have to look that up then. He has some decent stuff.
 
Sean1332 said:
Just get it in bulk powder and parachute it before high carb meals

Cooper has a good thread I believe on the benefits of Agmatine and na-rala


Sent from my iPhone while using your mom.
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Been using this combo since the old school MAN Blueprint. Agmatine is so much more affordable nowadays though.
 
If I go with slinshot, condense and dpol I wonder if the purus guys will hook me up with a deal... ;)


What are the dosing amounts on the agmatine and na rala? I see its sold in pretty small amounts. I'm about to take off for the gym. I guess I'll look for it later unless you guys know offhand.
 
Agmatine 500mgs pre carb meal
NA-RALA 150mgs pre carb meal

Hope that helps buddy
 
SKWATZ SKWATZ SKWATZ ERRRRRYBODY! Leg day.
 
Well that was a hard F'ing workout and wasn't anything special. My back hurts again cause I was an idiot and did those heavy OHP again yesterday. I am completely cutting out anything over 100# on OHP. I will do 3 sets at 95 every thursday for assistance for the next two cycles and that will be my ONLY overhead work for that time. I have been feeling great and healing up.

Warmed up squats. My legs were still sore/tired from squatting wednesday, sprinting the same day, and deads the day before. Whatever. No excuses. I hit my numbers great but the reps just felt heavy and blew. I set my training max at 330 to start over with my squats right. Pretty weak but whatever.


D4W3C6 Squats BW- 188.5

squat- barx5,5, 135x5,5 225x3, 250x5, 280x3, 315x3

Core work

4 sets of concentration curls

Out of there.
 
This week was definitely a hard week of training. My body feels beat, and that's good. I know I have the weekend to recover and come back with a nice solid deload week next week, get my body to 100% and absolutely smash my lifts for PRs.

So next, next week will be "meet week"

I think I will go for my pull on Monday, bench press on Tuesday, and squat on thurs/fri.


Deload next week is going to be 3 sets 185 on bench, 3 sets of 315 low rep pulls (3ish) after working on form with 225, and squats with 225 (3) after lighter form work. Do basic stretching, mobility, and assistance monday and tuesday, no assistance second half of the week. I will throw in some pushings and pull ups thursday and friday, maybe 1-2 sets to just keep the muscles warm and moving. Goal is to be 100% for the following week.

For DL PR warm up:

Focus for like an hour on form, previous pulls, psyching myself up etc. I am actually off work that day and don't have to work my 5AM shift... perfect.

Gone heat the back, wear my sweats, roll my back, hips and SIJ. Drop my pre WO w/ a nice scoop of ALCAR , and cue some good music.

mobile stretching, hip mobility etc at the gym and get warm. Pull 135x5,5, 225x5, 315x3, 405x1, 495x1, 600x?

2-3 minutes between light sets, 4-5 between 405 and 495 and new PR.


Thoughts?


I am ready as hell for this.
 
Get more reps in for a warmup. Get the reps in with the lighter weight though (bar/135/225) Then start slapping 45s on until you get close to your first attempt (pull for a single what you can pull a triple) Dave Tate EFS article on it I'll try find later.

496 to 600 is a big jump. What's the most weight you've actually pulled? Not calculated.

No need to spend a whole hour on form. Make sure you're warmed up and limber.

If you intend on competing (you've mentioned it so I bring I up) I'd ditch your wrist straps so you can have a true 1RM to base your submaximal percentages off of
 
napalm said:
If you're going to do a mock meet, I'd suggest doing all 3 lifts the same day...
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It's meet week not meet day. Not sure I understand. Sorry if I misstated in a previous post.


Sean1332 said:
Get more reps in for a warmup. Get the reps in with the lighter weight though (bar/135/225) Then start slapping 45s on until you get close to your first attempt (pull for a single what you can pull a triple) Dave Tate EFS article on it I'll try find later.

496 to 600 is a big jump. What's the most weight you've actually pulled? Not calculated.

No need to spend a whole hour on form. Make sure you're warmed up and limber.

If you intend on competing (you've mentioned it so I bring I up) I'd ditch your wrist straps so you can have a true 1RM to base your submaximal percentages off of
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I don't max well (1 rep or rep PR) if I overdo the heavy reps that's why I kept the reps down low. I think I said 2 sets at 135 and 225. Then singles up every plate. I've pulled 550x1 fairly easily about three months ago. Haven't maxed since. I don't know what I can triple. Heaviest I have done is training is 475 and that was for 6. I should triple around 525 I'd say.

That hour is for mobility, thinking about cues and form, and generally getting ready. Should go pretty quick. I'm not gona sit with the bar in my hands that long. Lol.


Plan is to do just that. After I go for this max, completely drop the straps from training and throw them back in on a high rep end set here and there as needed but do all my normal sets without. I just hate the thought of losing training progress because of grip. Im good for low reps but 5-7 reps with heavy weight grinds out for a while. That's the thing that gets me. But I definitely want to work on my alternate grip and obviously need to pull without them if I ever intend to compete and the only way to do that is drop them. I just feel like they have a place in training like any gear does albeit a slightly different role.


Think that 575 first then 600 is a better idea? I don't want to go too light and regret not going heavier but the opposite is also true. I might just see how I feel that day.
 
Straps do have a place in training for sure. It's just a decision you have to make. If you want to go strapless, then using a 1RM w/ straps to base percentages on is the equivalent to using a 1RM squat that was shallow. You'll be working strapless with a % based off a load you can do strapless and may not be conducive to training if grip is an issue (which you've already said it is). Grip, IMO, is a huge factor in the DL.

Of course, if you plan on training w/ straps still and pulling a 1RM with straps and you don't plan on competing and grip isn't an issue for you, then everything I said doesn't matter, and go ahead and rip it up man. Layne Norton trains with wrist straps up until meet time. I'm not trying to burst your bubble or anything. Just stating that there may be a difference that you should acknowledge.

It's hard to say about 1st and 2nd attempts since you train mostly high rep. You could use 550 for a 2nd attempt. Id use a true 85% of 550 (465) for a "1st attempt" when working up to your 1RM. Everyone is different, You just have to find what works for you.
 
Sean1332 said:
Straps do have a place in training for sure. It's just a decision you have to make. If you want to go strapless, then using a 1RM w/ straps to base percentages on is the equivalent to using a 1RM squat that was shallow. You'll be working strapless with a % based off a load you can do strapless and may not be conducive to training if grip is an issue (which you've already said it is). Grip, IMO, is a huge factor in the DL.

Of course, if you plan on training w/ straps still and pulling a 1RM with straps and you don't plan on competing and grip isn't an issue for you, then everything I said doesn't matter, and go ahead and rip it up man. Layne Norton trains with wrist straps up until meet time. I'm not trying to burst your bubble or anything. Just stating that there may be a difference that you should acknowledge.

It's hard to say about 1st and 2nd attempts since you train mostly high rep. You could use 550 for a 2nd attempt. Id use a true 85% of 550 (465) for a "1st attempt" when working up to your 1RM. Everyone is different, You just have to find what works for you.
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Absolutely man I agree. And I originally based my percents off a max but I am still hitting my heavy sets for high reps. Not by choice. That's supposed to be my 95% of training max but I still kill the reps. I figure with out straps I will just hit less reps and do more joker sets and the rep sets last. Even if I do set a new max I'm not going to recalculate my numbers. I'm gona continue where I am as it's been working well. So removing straps shouldn't be an issue. I only use them on my last heavy set for reps most days anyways. I plan on starting to do singles/jokers after with no straps for sure and decrease use from there.

I just know I can get that extra rep or two without worry after a lot of sets/work. I feel like that's what gives me the most stimulation. I don't want to take away the work that's making me get stronger.

Ill just see how pulling strapless goes. IMO I don't think it will be an issue for maxes once I get comfortable with the alt grip more. I have been working it more already. I mean if I have to pull less at a meet at first I will. But I will adapt too.

For my pulls ill have to see how I feel. I don't want to overdo the prior work but I don't want to make too much of a jump either.
 
Got a new college girl in to observe and help out PT. of course. She's cute but way too tall! Holy crap.
 
Like 6' 1" ish. I mean not that it matters to me. But my buddy who is a trainer whose 6 foot and was air force even thought she was too tall for him/taller than him. We were joking about her today. But yeah I got to hang with them for like 4 or 5 hours. Good times....
 
CountryLiftin said:
Like 6' 1" ish. I mean not that it matters to me. But my buddy who is a trainer whose 6 foot and was air force even thought she was too tall for him/taller than him. We were joking about her today. But yeah I got to hang with them for like 4 or 5 hours. Good times....
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Ya that is a bit tall. Felt weird for me for a little bit when I was hanging out with a girl 6'1" and I am probably 5'7" if we are being honest haha. But it was just at her house and couldn't tell she was taller when we laid down haha.
 
I messed with a chick once she was like 6 2. I'm 5 9. Weirdest thing ever. I like small girls. My gf is like 5 5. I think that's just about right.
 
I think I currently have the biggest arms I've ever had. Even though they are still tiny. I measured just for fun because one of the guys I graduated with was telling me how big he's getting (and how he always wanted arms like mine -even though mine are small). He's got an inch of me now, but guess who lifts more? ;)
 
I need to compete. I have pulled in training already the state records in my age, the junior (20-23) and open in 181 and 198, for both raw and raw modern (except the 198 open raw modern, which was 560, +10 my current PR, and the 20-23 198 which is 590 (+40)). So if I can produce (without straps) at a meet, I should be able to set a state record right away. The 20-23 198 is only 590 though. If I hit my new PR next week I should be able to do that in a meet. I'm also not 20 year so I can't compete in that for a few months anyways. If I find a meet before then I will have it easy. That said I should have no issue cutting to 181 if I want (I'm 185-188 now). I just need to actually commit. There are 3 RPS events in pa, 2.5-4 hours away before my birthday... not counting the nationals coming up. I need to quit being a pansy and step on the platform.


Anyways time for some DL deload work.
 
I need to. I'm starting to be able to deal with this kid who PLs at my gym I've mentioned. He has a pretty strong bench so maybe we could help eachother out. It's just hard to even train with school and then going to a meet on a weekend. I'll be studying between lifts or something stupid lol. We did talk about going to a meet together though.

Anyways I did a bunch of warm up work at 135 and 225 no straps, then 6 singles at 315 no straps alternate grip. I actually felt really comfortable with my left hand under grip, although my knees and overall feels less steady/stable like that than with the double over. But I will learn it. DL felt good. I hit solid bicep work, and then did pulls ups (overhand) bwx3, 45x1,90x1,100x1, 100x1 underhand, then 22 underhand chinups. Stretched a little and came home. Not a bad deload day.
 
South Central.

You guys think 315 was good for a deload week? I didn't wana go too light or too heavy and DL weight is weird to me. Everything feels "heavy" after 315. Obviously 500+ is a lot still but. I felt great and the last few reps were slow but steady and strong. I feel good now, better than pre workout. Seemed like a good number. It's a solid 63% of TM which I usually try to hit 65%x3-5 reps. I just did less reps more sets. Seemed like a good idea to hit singles since I'm maxing next week.
 
I BS'd with some kids and gave a guy some tips on his DL, and then showed them up in a pull up competition. I felt kinda guilty but the work I did was solid just not super serious between sets. Pulls felt very nice and I felt a lot more comfortable (and sorta of stronger?!) without straps in the alt grip. Taking your advice Sean.
 
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