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

CincyKiller45 said:
Hell yeah, small step back in weight using better form will equal a way better squat in the long haul. Nice job!
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Thanks. I buried the squats and hit my reps so no big deal. I didn't eat much today and this has been a long stressful week with lots of tests exams and lab stuff coming up and not much sleep. And my body feels wrecked since I skipped Deload. Gona start the advanced template of 5/3/1 after this cycle I decided so might as well go out with a bang and a nice Deload.
 
Nice work bud. I feel you on the deload. skipping the Deload can really put a toll on u if ur not eating and resting enough. Skipped it too and I'm feeling drained right after the main lifts . But at least u got it in tho. Keep it up
 
atanocc said:
Nice work bud. I feel you on the deload. skipping the Deload can really put a toll on u if ur not eating and resting enough. Skipped it too and I'm feeling drained right after the main lifts . But at least u got it in tho. Keep it up
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I'm like 5-6 hours a night and not very restful. I've had trouble sleeping lately. And I've been eating good just lifted early today and all the food here was garbage today. I felt sick off it last night too. Skipping the Deload and continuing to hammer the lifts helps build some extra strength though IMO. I don't need a Monthly Deload til all of my totals are elite+. Even now my deadlift peaks on weeks 5-6 is seems.
 
CountryLiftin said:
I'm like 5-6 hours a night and not very restful. I've had trouble sleeping lately. And I've been eating good just lifted early today and all the food here was garbage today. I felt sick off it last night too. Skipping the Deload and continuing to hammer the lifts helps build some extra strength though IMO. I don't need a Monthly Deload til all of my totals are elite+. Even now my deadlift peaks on weeks 5-6 is seems.
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Let me guess Cafeteria food??lol U say u had exams n labs.. What u studying for if u dnt mind me asking? This RN program im jn is kickin my butt.. cant find the time to eat! But yea man I skipped the Deload too and I've hit PRs all this week. So I guess ur right about skippin the Deload sometimes
 
atanocc said:
Let me guess Cafeteria food??lol U say u had exams n labs.. What u studying for if u dnt mind me asking? This RN program im jn is kickin my butt.. cant find the time to eat! But yea man I skipped the Deload too and I've hit PRs all this week. So I guess ur right about skippin the Deload sometimes
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I do every other Deload seems to work. Yeah dining hall food sucks at times. I'm still in undergrad for PT school. But the anatomy up here is no joke. Manageable but lots of studying.



Squats definitely kicked my butt legs hurt so bad today especially tonight
 
Legs are still murdered. Guess I will be doing more heavy volume more often. I think there is some truth to the total training capacity to a degree. Lots or heavy volume is sure to be good.
 
heavy volume is good to an extent.. just gotta make sure your progressing consistently. too much volume over a long duration is sure to leave you in a bad state.
 
capo180 said:
heavy volume is good to an extent.. just gotta make sure your progressing consistently. too much volume over a long duration is sure to leave you in a bad state.
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It's all about that there work capacity. The more capable you are of doing many sets with a certain weight, the better you'll be able to build the patterning and muscle needed to move big weight. The more work you do, the stronger you get.

I don't believe there's such a thing as too much, only too much too fast.
 
Yeah, what I said kinda came out wrong.

I just meant that trying to increase work capacity too fast will result in over training. Thanks for the clarification.
 
There's definitely a possibility for overtraining but that's more from not getting rest. With 3-4 work days and then 3-4 days of rest per week with 5-3-1 I think there is room for some serious capacity.
 
capo180 said:
Yeah, what I said kinda came out wrong.

I just meant that trying to increase work capacity too fast will result in over training. Thanks for the clarification.
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You're absolutely right there.
 
So that meet I had considered is in 2 weekends, but I don't think I am ready for it. I just found another meet on that same weekend but on saturday, a heck of a lot closer (30 minutes) but it's only Push/Pull. Hmmmm.
 
Bench. Day1 week 2 cycle 10. Bw -191


Bench- warm up, 225x3, 250x3, 285x3 (PR) 300x1x5 (5 singles), 275x3,3,4

Barbell row 125x12/12 over/under, 185x 7/7, 225x5 over, 7 under

Triceps.

Plate pinches (45s)

Overall a pretty great bench day. I usually bench much better on Thursday than Monday so... Hmmmm. I did mesh my traps and rest of my upper back which I haven't in a while. I was hurtin good still from last week. And I hit my groove on bench real good today. Super tight too just felt like butter on everything. All reps were easy. Lots of extra bench capacity. I've been doing that versus an accessory lately ie db bench or something. I like it.
 
Nice work! If you're going to remain heavy for that long, I'd suggest throwing in variations. What you did today was more volume above 90% than you'd see anywhere. Don't want to burn it out. Maybe look into programming around Prilepin's chart?
 
That's some strong benching man. Good work!

What's the deal with the mixed grip rows? Do you do have one way then half the other? Or do you just match your deadlift grip?
 
PumpHouse said:
That's some strong benching man. Good work!

What's the deal with the mixed grip rows? Do you do have one way then half the other? Or do you just match your deadlift grip?
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I think that was supposed to read as 1 set overhand and then another underhand not 2 sets with a mixed grip.
 
herderdude said:
Nice work! If you're going to remain heavy for that long, I'd suggest throwing in variations. What you did today was more volume above 90% than you'd see anywhere. Don't want to burn it out. Maybe look into programming around Prilepin's chart?
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I'm not gona do it too often but I felt really good today. Honestly the benches all felt really easy. Ill probably do some rep work on Thursday since I was heavier today. What do you mean by "that long"? I was just trying to get more work capacity ;) I honestly quit benching today cause y friend wanted on. I could have done a few more sets.

PumpHouse said:
That's some strong benching man. Good work!

What's the deal with the mixed grip rows? Do you do have one way then half the other? Or do you just match your deadlift grip?
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The #/# are sets I do reps then drop and switch grip and immediately continue. So like one set of those two added. When I separate by commas it's a different set. If that makes sense. So yes I switch grip sometimes within set sometimes between sets.

Thanks guys, I've really been hammering my bench and trying to follow your advice and what your post in yours logs.
 
CountryLiftin said:
I'm not gona do it too often but I felt really good today. Honestly the benches all felt really easy. Ill probably do some rep work on Thursday since I was heavier today. What do you mean by "that long"? I was just trying to get more work capacity ;) I honestly quit benching today cause y friend wanted on. I could have done a few more sets.

The #/# are sets I do reps then drop and switch grip and immediately continue. So like one set of those two added. When I separate by commas it's a different set. If that makes sense. So yes I switch grip sometimes within set sometimes between sets.

Thanks guys, I've really been hammering my bench and trying to follow your advice and what your post in yours logs.
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Ohhhhhhhh gotcha.
 
What I mean is that when you get up over 90%, Prilepin's chart indicates that you generally cut the reps at 3-5. That's how Westside does it, and that's how any max effort session should go.

It's not that you couldn't do it today, but it might affect your later workouts. If it doesn't affect your later workouts and your volume starts creeping up too high in one specific movement, then I guarantee it will eventually affect you. Even the pros on top levels of juice with serious work capacity almost always follow Prilepin's chart closely.

Things like that and going up over 85% 1RM in the same movement over three weeks in a row will cause a detraining effect. That's why Westside switches Max Effort movements.

I know you're building work capacity, but I'd try using variations and submaximal effort to arrive there.
 
So I did 3 reps at 90% and 5 at 95%. But that's just from a training max. Right? Or is it 90% training max (it's my true max too but I think I could do more)

Anyways next week will have 1 workout with 1-? Reps over the 90 but that's it then Deload. And last week was all under 90 so I should be okay
 
It's based off of 90% of your 1RM. It doesn't matter that 315 is your training max as well, your max is your max. Rep calculators and speculation are great tools, but all that matters is what goes on under the bar. We'll see how it goes, we can sit here and read and research and plan the perfect program but it doesn't matter until somebody starts lifting weight. That said, have the chart bookmarked somewhere, it's a useful tool.

It might push your lifts to new heights, it might set you back, or it might do nothing, but it's definitely not going to kill you. Really I was being a nitpicky douche. It's good that you're out there trying stuff. Keep an eye on how benching goes next week before your deload. Just spitballin, but doing ~8 or so triples at your deload weight would be a nice way to get some volume going.
 
Deads today. Heavy set is 485x3+


Lets get some.
 
Got 485x6 PR. Rest of the workout was as planned. Hit abs pretty good. Body weight 191. Ill post more later.
 
rob112 said:
Dam strong PR man!
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Thanks bro. Last one was 465x6 with a 10 second break for the last two reps. I only took a short break for the last one this time because I was getting lightheaded. I maybe could have pushed one more but it was a grind. No hitching tho. Smooth pull up the legs. I wasn't even feeling like a PR today. Knee hurt real bad around noon. I heated and stretched. Meshed real good today too. Traps and upper back were murdered yesterday's rows.
 
Made friends with D1 female lacrosse girls. Go to their room and get a massage. Get free lacrosse ball. Mission success.
 
Lax bro-dette noodz or it never happened! :D
 
iparatroop said:
And I fcuking paid $4 for mine? Ripoff.
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You just gota work the system!

herderdude said:
Lax bro-dette noodz or it never happened! :D
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No noodzzzzz but...


She was just meshing my back with that lax ball. Hahaha.


By the way okay chest workout tonight. Elbow hurt so I held back. Nothing notable. Bench 225x 245x5 265x5 245x7. 5 sets of 10 pulls ups. Flys and tris.
 
Ah, I miss college. Not that I have any manner of game whatsoever, but it was nice to have some scenery anyway.
 
herderdude said:
Ah, I miss college. Not that I have any manner of game whatsoever, but it was nice to have some scenery anyway.
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I know right. These girls are just friends though. All three of us are in relationships. Theirs are 4 hours away though.
 
Skwatz at 6:30 in the morning. Why not.
 
Okay so got my sets but my left glute origin/ deep low back (think crest of ilium) was hurting (also sore outer leg, think soleus/fibularis longis) was in pain at the top/origin from football the other night. Meshed it some and didnt bother me . I think I did it warming up. Still hit my sets. Only squatted today because it was early, I was hurting and I hate leg press and curl. I added some core work and stretched good at the end.

Squat. Day 4 week 2 cycle 10. Body weight 189 w clothes.

Squat - warm up, up to 225x3, work sets- 260x3 295x3 335x3, 295x3x3

4 sets core, stretch. Time to eat and study. Long day ahead.

Ps. I'm going to have way too much fun w my anatomy knowledge now.
 
What I find incredible is that a year and 4 months ago I was just getting back squatting and deadlifting again after my back injuries. I was only deadlifting 225x7 and squatting less (with bad form to boot) and I was only benching 185x7 a few months before that. I've come back a long ways.
 
Day 1 Week 3 Cycle 10 Bench BW- 191.4 (clothes like usual)

Bench - warm up, 235x5, 265x3, 300x2(PR, I believe) 265x6,5,4

DB bench - 60x10, 70x10, 80x10,12

Tri cable xtn - 8x7, 10x7,7,7,10 (pretty dang heavy)

Pullups, full ROM w/ slight hold, super strict on first 3 sets especially.

10,10,10,10,10

These were awesome, back and arms felt amazing, and took away a lot of pain I was feeling after the bench.

Hit one set of explosive leg lift abs.

Out of there. Ate a good bit at dinner and was still hungry. Slice of peperoni pizza, ton of steak and rice, a piece of chicken breast, potatoes, protein shake and another cup and half a milk, a scoop of ice cream. Prob 1500 cals. 4th meal of the day. I'm gona snack on something else now... actually really hungry still.
 
So....2 bottles anabeta.... 3 bottles anabeta.... or 2 bottles of anabeta and erase each. Shoot.
 
CountryLiftin said:
So....2 bottles anabeta.... 3 bottles anabeta.... or 2 bottles of anabeta and erase each. Shoot.
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Have you ever used erase? You may get something out of it more than I as you are leaner. Also any joint issues if you used it? It personally takes me about 200mg of armistane to get any do it isn't bad for me.

Awesome work on the PR man!
 
rob112 said:
Have you ever used erase? You may get something out of it more than I as you are leaner. Also any joint issues if you used it? It personally takes me about 200mg of armistane to get any do it isn't bad for me.

Awesome work on the PR man!
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Yes I have. If I remember I liked erase more than Anabeta and have ran it more. (2-3 of erase, and 1 cycle of anabeta). But stacking the 2 could be good. joints weren't too bad. I liked natadrol because it had cissus in it lol. I wish I could get some :(
 
CountryLiftin said:
Yes I have. If I remember I liked erase more than Anabeta and have ran it more. (2-3 of erase, and 1 cycle of anabeta). But stacking the 2 could be good. joints weren't too bad. I liked natadrol because it had cissus in it lol. I wish I could get some :(
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Aren't they making a new one?
 
rob112 said:
Aren't they making a new one?
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If they are it's new to me. Last I heard from the company they were focusing on their other products.


And the 300x2 was actually pretty easy. First rep was easy. Second was slower but not a grind.
 
jimbuick said:
They are, tablets for more actives per dose so it doesn't requite 6-10 a day.

From what I understand, it shouldn't be too long before its re-released.
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Interdasting. I'll keep an eye out and then do some research.
 
Well why does no one tell me, I love the stuff. I only dose it at like 6 anyways
 
Glad to have you here to blow some smoke man.

See what I did there.
 
You're just jealous you're not as punny as me.
 
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