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

You should seperate that erase and Anabeta. Give you an additional 4 weeks, plus you can tell the differences with the new formula better. I'm interested in it because arimistane tears my joints up. Food for thought!
 
F me. My left pec is not feeling hot. Neither one feels good but damn. Time to rest. Def over did it Monday... Joint feels good. Muscle feels bad. Maybe it was a pec/insertion all along... I guess that's okay because muscle can heal a lot faster than joints/tendons etc but sucks. Rest til at least Monday then working back up light and slow over a few weeks.
 
Sean1332 said:
A week or so off from pressing ain't gonna kill your gains either, man
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You're absolutely right but I felt fine Monday... Like 95%. I'm guessing I just overdid it and need to take another week and come back into it slower than I did.

Swanson52 said:
I thought I was subbed here. Anyway...subbed.
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Now you are! Welcome.
 
CountryLiftin said:
You're absolutely right but I felt fine Monday... Like 95%. I'm guessing I just overdid it and need to take another week and come back into it slower than I did. Now you are! Welcome.
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I thought I was good too, then I wasn't lol might be easier to just put it in the back of your mind for a week. Sucks man
 
Sean1332 said:
I thought I was good too, then I wasn't lol might be easier to just put it in the back of your mind for a week. Sucks man
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I agree. Ill know better in a few days how it is once the soreness in my pec goes away. I didn't push it once it felt bad. 225 was like a brick so I racked it and cooled down and moved on. Just hit 135x7,7, 225x1,1, 135x3. Tris light back and abs.

Ill chill it and not worry cause it isn't torn. Just not too hot. Kill squats tomorrow and then chill this weekend and focus on dead and squat next week. Hit a Deload week and see where I am at. Start gentle pec stretch and maybe some mashing once it feels better and keep up with the ice and ibuprofen for now. Medium grade pec strains are 2-6 weeks and I wouldn't even say it's quite medium. So I think 2 weeks should do me well. Like you said just not worry about it and focus on the squat and dead.
 
Sean1332 said:
Just double up on back work on your bench days to replace it, ya know?
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I was thinking about that. I just have to be careful because pulling the whole way back stretches the pec. It's like the later 1/4 of the muscle is sore and increases as it gets to the insertion under the delt. Which sucks but if it felt better in 2 weeks for Monday I can heal it again just have to be smarter about it this time.
 
CountryLiftin said:
I was thinking about that. I just have to be careful because pulling the whole way back stretches the pec. It's like the later 1/4 of the muscle is sore and increases as it gets to the insertion under the delt. Which sucks but if it felt better in 2 weeks for Monday I can heal it again just have to be smarter about it this time.
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Very strict seated close grip row did well when my shoulder was at it's worse.
 
Sean1332 said:
Very strict seated close grip row did well when my shoulder was at it's worse.
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I agree. I just have to cut off the end of my ROM and not chuck weight around like an idiot.
 
I like them and did them ishhhhhh on Monday but light. Ill find what works. Definitely good suggestions guys. I'm just curious why this popped up. I'm gona say heavy chest 2x a week. I need to switch to a speed day instead or DE.
 
On another note what do I do for joker sets on deads now. I can only hit 585 max. That's loaded bar. Next lowest is 545 (no 35 plates). So wtf do I do.
 
Sean1332 said:
Buy some bands
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We have some idk a good Way to hook em up. I gota look. I like straight weight though but I guess I gota do what I gota do.


napalm said:
adjust, get some more work in

back off a few and do some heavyish doubles and triples for a while, then adjust percentages

nothing is written in stone.

edit:

and this...
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That's basically what I'm going. Working towards a 545x2 soon. I wanted it this week but my hand busted open bleeding all over the place lol.
 
Have you deadlifted with bands before? They really don't alter the lift too much if you use minibands. Once in a blue moon to add more weight, considering you have no other options unless you find better equip lol, won't be a bad thing.
 
Sean1332 said:
Have you deadlifted with bands before? They really don't alter the lift too much if you use minibands. Once in a blue moon to add more weight, considering you have no other options unless you find better equip lol, won't be a bad thing.
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I agree, and it's been a while. We have the tubing bands with handles that's it. But that will be a benefit of that other gym... Normal bars and plates and I'm sure chains!!!
 
I wanna see you put some plates on the floor, stack your loaded bar on 'em, and see you hit some mid-shin block pull triples and 5s with 585! :-) TUT for musculature, and get to feel the heavy ass weight.
 
herderdude said:
I wanna see you put some plates on the floor, stack your loaded bar on 'em, and see you hit some mid-shin block pull triples and 5s with 585! :-) TUT for musculature, and get to feel the heavy ass weight.
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These plates are the devil. Imagine like.... Two diner plates with the faces against each other. They taper out weird and no way to balance or like anything. But I think I could stack a crap ton of Mats under or maybe use the low rack pin position. Gota make sure I do it on a day when the whiney girls aren't working though... Haha. How high should I get the bar? Like 1 plate height or what? You know I'm not weak off the ground just at the knees lol. I need to fix my hip position and back strength because its gone to hell recently. Mostly my fault. I think hams to lock the hips in and I need to fix my toe angle and push through the hips not try and bend at the waist to finish. That's a bad mental habit I've gotten Into. I fixed my hips and back and braced plus pushed through with my hips and killed that 545 Tuesday.
 
Yeah, dude. Just put it up on like 4" of mats or whatever. Don't make a big deal of it, I usually go different heights every time. Anything between 2" up and bottom of your knee is common. With 4" and 2" being the most common.
 
Next week for jokers. I need to get my phone to a actually record. I need to clear some pics/vid or something but I need to back them up.
 
Oh shoot, just saw all your form stuff. Honestly, block pulls really strengthened my back from the awkward positioning and reduced leg drive. The first few weeks I did them, my lower back would round, but it cleared right up and helped me set a big PR. And it really teaches you to finish with pushing the hips through. I think it'll be great. You just have to start reeeeeally tight. Honestly I think block pulls for Jokers is an awesome idea. And then I see other guys are doing deficits for first set last, which I think is another awesome idea.

And yeah, I do wanna see you film your first go at 585x5!
 
herderdude said:
Oh shoot, just saw all your form stuff. Honestly, block pulls really strengthened my back from the awkward positioning and reduced leg drive. The first few weeks I did them, my lower back would round, but it cleared right up and helped me set a big PR. And it really teaches you to finish with pushing the hips through. I think it'll be great. You just have to start reeeeeally tight. Honestly I think block pulls for Jokers is an awesome idea. And then I see other guys are doing deficits for first set last, which I think is another awesome idea.

And yeah, I do wanna see you film your first go at 585x5!
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Heck yeah man ill get to it. Haha. I can't stand on those weird plates or I might try deficits but again I don't think they will carry to my lockout. IMO it's a form issue now and remembering to stay tight.
 
CountryLiftin said:
Heck yeah man ill get to it. Haha. I can't stand on those weird plates or I might try deficits but again I don't think they will carry to my lockout. IMO it's a form issue now and remembering to stay tight.
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I know what you're saying, I'm just saying it cleaned up my form as far as getting tight and finishing well. YMMV, though.
 
herderdude said:
I know what you're saying, I'm just saying it cleaned up my form as far as getting tight and finishing well. YMMV, though.
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I definitely think the racks will help. I think I'm just gona compensate worse with deficits, if I could even do em. Maybe light ones like 315ish for volume sets.
 
Alright, I hate to jump in and ask a stupid question, but I have to:

What's a joker?

I get that it's a word for sets, but that's all I understand about it.
 
herderdude said:
Oh shoot, just saw all your form stuff. Honestly, block pulls really strengthened my back from the awkward positioning and reduced leg drive. The first few weeks I did them, my lower back would round, but it cleared right up and helped me set a big PR. And it really teaches you to finish with pushing the hips through. I think it'll be great. You just have to start reeeeeally tight. Honestly I think block pulls for Jokers is an awesome idea. And then I see other guys are doing deficits for first set last, which I think is another awesome idea.

And yeah, I do wanna see you film your first go at 585x5!
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Good post ^ .
2 cents..
I use blocks, but pulling from pins (15", 13", 11") too really sucks pretty bad because you don't get that bar flex at the beginning and it is all weight at the start. And yeah as Heard said, your back is right there at the start, so IMO, get a feel for it lighterish with a few sessions before going super heavy.
Then, even if you drop to 85%-90% for a few sets/reps some volume, IMO you don't get as beat up, because you got a shorter ROM W/O, but still hit the back and start muscles hard.
If you are not used to getting "multi reps" (3's 5's) above say #525, I think that extra work helps build the capacity, because one is nit used to pulling those loads for that many reps or volume.
As Sean says too, with bands, start light, because IMO, they can get real intense fast as you get near L/O.
 
I'm gona have to play around with it to find my sweet spot and what works well for me.


Chest feels a heck of a lot better today that's for sure. Still stiff and a little sore but pains from about a 7 to a 2-3.
 
Time for squats!!!! My hams Are still murdered from deads so hopefully that doesn't affect me.
 
I need some help with my squats. Figuring out a form issue. I'd love to blame my long legs and I know that's a disadvantage but I know I can make other improvements to get the best possible form. Ill post vid later!

D4w2c14. Squats. Bw-196

Mobilized. Not as good as I wanted but got some in.

Squat. Warm up. Bar. 135x7,7. 225x3,3,3 280x3, 320x3 360x4(+1), 385x3x1 (did I do it right?) 335x3 and 315x3 both vid. But crappyyyyy cause I was burnt. 225x3 pause.

Ham curl superset with abs. 90x10,12,15

Sit up decline -20, leg lift 15x2. Stretch.

Been taking natadrol one cap with each mean and 1 pre workout.


Felt good today but lethargic around 3 and took a while to shake it. I need to set the rack lower because I've been having trouble racking and unraveling.
 
335. I was wasted at this point but I think form weakness is even more obvious then. And this was ugly. I think I need to sit down more and back less. I was opening the knees great today, hips are feeling awesome. I think I need a bigger belly/air, keep chest and eyes up, and arch more in my back. I wish I had gotten the 385 on tape because they felt good but the racks in a corner and I'm not gona get in someone's way to shoot vid.


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Agree on arch & chest up/head back into the bar. Could tell you were fatigued, that's where the upper back weakness really showed on this set.

IMHO of course. We'll see what Sean says.
 
Thanks man. I really need to figure out how to stay more upright in the hole. Bar path is too far forward over my toes for me, but I've been sitting back on my heels hard and screwing my feet in and knees out... I can only think tighter glutes and back arch going in, and push my back into the bar coming out of the hole to keep from drifting over my toes. I see my back lose it's arch/tightness just as I hit parallel when I air squat making me think it's partially a mobility issue.
 
Sean1332 said:
Maybe work on spreading the floor better to maintain your lower body tightness?
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I'll try that was like the only cue I was even thinking though. Knees out spread the floor. Legs felt amazing tonight. Like, my quads aren't stopping my squat. They don't wear out. I just stall in that GM stance til I get my back more upright then I fire up. If I stall I lower my hips back under me and bam... Maybe get my back pressed back into the bar and hips underneath me. I think when I hit bottom the weight bobs me forward. I think practice will help but I definitely need to change the way I'm going about it. Like 6 weeks ago I was hammering these squats and felt great... I don't know what I changed. I know my hams were beat up today from pulling so that could have affected me....
 
From what I saw, you're not keeping your upper back tight on reps 2 and 3. Your chest caves in the hole. Sure, driving your head back into the bar out of the hole is a nice cue, but driving your head back going into the hole is important, too. Mobilize your thoracic and visualize yourself wrapping your spine around the bar. Do you squat high bar or low bar?
 
herderdude said:
From what I saw, you're not keeping your upper back tight on reps 2 and 3. Your chest caves in the hole. Sure, driving your head back into the bar out of the hole is a nice cue, but driving your head back going into the hole is important, too. Mobilize your thoracic and visualize yourself wrapping your spine around the bar. Do you squat high bar or low bar?
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That's what I'm saying my mobility sucks back just flattens out when I get low. I mean at this point I was dead, but yeah that's the issue. I squat mediumishhhh. I switch it up tho and will so high bar at times. I'm seeing exactly what yours saying though on the last two reps. Like the bar is pushing my shoulders down and forward and breaking my back, I need to keep tight and up and stay upright like I've been saying.
 
Chest feels perfect today guys... Weird. Gona do some stretching And mobility. Later and probably so push ups. Light bench Monday?
 
Chest feels perfect today guys... Weird. Gona do some stretching And mobility. Later and probably so push ups. Light bench Monday? Gona take it slow.
 
Stick to the plan! Let it get all the way better.
 
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