bigger stronger faster with the help of 5/3/1

Video not available on mobile. But great PR capo! You saying screw it and going for that second rep is making me regret not hitting my PR for two haha
 
I'm lame and got on my laptop to watch the video. Good effort on the deads going for 2 on 425.

Little suggestion on the fronts, try keeping your hips under you (aka sink as straight down as possible) instead of shooting your hips back at the beginning. That's what I learned in a dan green video. Take this with a grain of salt considering my best is 275x2
 
thanks man, I dunno I always try to keep the motion kinda like my regular squats, just a bit more narrow i guess trying to force the knees out. this set wasn't a very good example of that. I always worry about getting forward knee travel, as I have had sllight knee issues in the past. Dan Green has crazy hip flexibility/mobility which is why he can go straight up and down while keeping a good knee angle.

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video is good to go now, sorry for the silence during 425 lol.
 
Looked good man

I always take wide stance on fronts but hey if u can do it that way and get benefits from it do it your way. Narrow make me feel like I'm going to fall back
 
This is what we call a lifting Yahtzee ladies and gentlemen. Right here!

Congrats on the big pulls
 
I just try to get em to hit the quads a little bit more, I feel like a narrower stance helps me accomplish that goal. Narrow squats require a lot more ankle range of motion than wide squats do, thats probably why you feel your going to fall back. super D has a good video for banded ankle work. i often check my ankles by putting my feet together and squatting ATG, if i fall over i need to work em out.

but thanks Roberto lol. always bringing some humor to the oh so serious AM community lol.
 
I know I'm late, but sub! Nice work
 
I <3 CWS's squatting


I mean that in the most close to homo but still no homo way

His form is radick
 
Saw him at the Arnold last year hanging out before he squatted 700x10. Dude has the thickest traps I've seen. It's like he had another pair of traps grafted onto his traps.
 
herderdude said:
Saw him at the Arnold last year hanging out before he squatted 700x10. Dude has the thickest traps I've seen. It's like he had another pair of traps grafted onto his traps.
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Only traps I can think of off the top of my head that may be bigger is Eric lillebridge. MASSIVE dude and he's not too much older than me! Wtf
 
Rodja said:
His dad and brother are jacked and strong as well. Outstanding genetics in that family.
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A lot to be said about their coaching, too, with Kallas and Kendall also owning massive squats.
 
herderdude said:
A lot to be said about their coaching, too, with Kallas and Kendall also owning massive squats.
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From what I've heard (was in some random mark bell video, so he could be wrong) the lillebridges devote only 2 days of the week to "powerlifting style" training and then another 2 days of strictly high rep bodybuilding pump work. I think that's cool.
 
the lillebridges are pretty nuts.. very strong family of guys there. everyone trains a little bit differently, i watched something on youtube where ernie sr. was talking about how they won't put more weight on the bar until form is perfect, which really made me work on my form more during warm ups and make every rep as clean as possible.
 
If you think about it powerlifting is really about form, not being big. Getting big results from good form letting you move bigger weights and grow more.

Lilliebridge family definitely knows how to do it.
 
CountryLiftin said:
If you think about it powerlifting is really about form, not being big. Getting big results from good form letting you move bigger weights and grow more.

Lilliebridge family definitely knows how to do it.
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Yeah that's very true. I realize that when I watch guys like Richard Hawthorne move mountains of weight. And even when I realize little things that I do result in being able to move more weight.
 
Absolutely. Powerlifting is just the application of physics/biomechanics to move weight. More muscle helps but efficient movement is just as important.
 
Cycle 14 week 3 day D

warm-up
lax ball
foam roll
T-spine mobility
banded pull-a-parts
banded shoulder work

OHP
warm-ups - barx5 95x5 115x5
work sets - 135x5 155x3 170x4 (matches PR) 140x7,7

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CGBP
135x6 205x6,5 175x8,8

super set with

alternating HS pull downs
2.5 pps x6,6,6,7,9

3 super sets of
straight arm cable row - 110x15
face pulls - 110x15

3 super sets of
band pull-a-parts - 15
DB curls -35x8

notes
Another good workout today.. Went to Luke Brian/Lee Brice last night so I had my fair share of Budweiser lol. wasn't hung over though, this lift felt great. 3rd rep on170 was awkward,kinda got away from me, which killed my momentum. 140 for two sets of 7 is pretty good. Kind of over shot on CGBP, thought i could hit 205 for sets of 6, OHP killed my triceps though.
 
Nice repping bud. You get your head through the window so quick on OHP. It was connecting with your hair haha.

Led zeppelin definitely a step up from the jazzercise music!
 
liftandswim said:
Nice repping bud. You get your head through the window so quick on OHP. It was connecting with your hair haha.

Led zeppelin definitely a step up from the jazzercise music!
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thanks man and heck yeah it is! but yep thats the only way to move heavy weight, get the head through asap.
 
capo180 said:
thanks man and heck yeah it is! but yep thats the only way to move heavy weight, get the head through asap.
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I need to try that. I always get my head through almost as an after-thought. Maybe it'll help, because my press is definitely not as strong as my bench
 
liftandswim said:
I need to try that. I always get my head through almost as an after-thought. Maybe it'll help, because my press is definitely not as strong as my bench
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my OHP is so much stronger than my bench, i think someone that can OHP almost 200 lbs, should be able to bench low 300s, but I can't lol.
 
capo180 said:
my OHP is so much stronger than my bench, i think someone that can OHP almost 200 lbs, should be able to bench low 300s, but I can't lol.
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I think that if you lower the bar deep like Herder said you'll get there. Also, on the elbow tuck, before I lower the weight on any rep I create torsion on the bar with my grip this forces me to better engage my lats and get the elbow tuck. I also wonder if you wouldn't be able to engage more quads if you benched flat footed. In order to get my foot placement right, I actually start my lift by lining my nipples up under the bar. With my feet planted, I drive downward until my eyes are under the bar to get my arch and set my traps.

This will help you better visualize what I'm talking about:

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supermanjow said:
I think that if you lower the bar deep like Herder said you'll get there. Also, on the elbow tuck, before I lower the weight on any rep I create torsion on the bar with my grip this forces me to better engage my lats and get the elbow tuck. I also wonder if you wouldn't be able to engage more quads if you benched flat footed. In order to get my foot placement right, I actually start my lift by lining my nipples up under the bar. With my feet planted, I drive downward until my eyes are under the bar to get my arch and set my traps.

This will help you better visualize what I'm talking about:

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Thanks for the tips man, I always "break the bar" with my hands, that helps tighten up my upper back. I get what you are saying with getting the feet flat, probably would get more drive. I haven't benched with flat feet in a while, I always thought I would have to give up arch if I try. I think if i rotate my feet out a bit I could get em flat and keep a good upper back arch. I do still think i need to be more mindful of tightness on the decent of the bar. Today while doing close grip i was focusing on moving the hips up the bench as i lowered the bar, kinda helped get everything just a hair tighter, and get my chest just a bit higher. I think 300 will be there at some point, just gotta continue to clean up my form.
 
It's hard to tell from my video, but I actually have quite a bit of arch. And if you look closely at my legs in that vid, you'll see them shake when I drive with them on each rep. That alone has helped me increase my bench quite a bit. I just started 531 again last week and this week I hit 290x12. So, we'll see where things go in the next few months! I want 405 SO bad!!!
 
supermanjow said:
It's hard to tell from my video, but I actually have quite a bit of arch. And if you look closely at my legs in that vid, you'll see them shake when I drive with them on each rep. That alone has helped me increase my bench quite a bit. I just started 531 again last week and this week I hit 290x12. So, we'll see where things go in the next few months! I want 405 SO bad!!!
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you'll get there man! you got a log bud?
 
Right now I've got just a few days left on my Diabolix log and then I'll jump back into my training log:

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No workout today. Just weighed in though at 206, feel/look pretty lean. Still on my first bottle of anabeta/erase.
 
thanks! thats the goal brotha!

cycle 15 week 1 day A

warm-ups
hip/glute/gut mash
foam roll
hip mobility
general stretching

squatz
warm-ups - 135x5 185x5 225x5 255x3
work sets - 285x5 305x5 325x5 (PR)
belt less - 285x6,3

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Good mornings (belted starting at 205)
135x8 185x8 205x8 225x6,6

banded dimel deads (short red mini)
barx8 135x6,6,6,6

2 super sets of
leg exts - 140x12
hanging leg raises - 12

band pull-a-parts (real lightband)
50

notes
great workout today,skipped deload week just cause i felt great. 325 moved very good. focused on external rotation at the feet today. beltless squats were okay till rep 6 and i hit the hole a little awkward which messed me up for my next set,i was also pretty beat 285 beltless isn't light for me. first time doing banded dimels seen em in a duffin video about building up the glutes, kept em light and explosive. but thats all i got!
 
Solid squatting there. Another PR!


Beltless is definitely harder, but helps force you to make a meat belt
 
Nice work! Hips looked locked in, next week focus on upper back tightness. The PR train keeps on Rollin!
 
herderdude said:
Nice work! Hips looked locked in, next week focus on upper back tightness. The PR train keeps on Rollin!
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Definitely work on the upper back part. Imagine you're trying to bend the bar over your back. Also, unrack the bar with authority and stand straight up before you start walking back. This will help to get the hips engaged from the very beginning.
 
Thanks guys. Yeah gotta stay tighter up top, will do, I never really bend the bar as much as I try to push the elbows forward. Ill work on that next week guys!
 
capo180 said:
Thanks guys. Yeah gotta stay tighter up top, will do, I never really bend the bar as much as I try to push the elbows forward. Ill work on that next week guys!
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Bending the bar will help to compress the ribs and provide additional stability in the core. It's not pretty, but there's little that it is when you're doing a heavy ass set.
 
True that big man. thanks for the tips!

cycle 15 week 1 day B

warm-ups
foam roll
T-spine mobility
first rib work
band-pull-a-parts
broom stick work

bench press
warm-ups - barx5 95x5 135x5 185x5
work sets - 200x5 215x5 225x5,5,5 (volume PR)

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Incline DB bench
60x10,10,12,12,12

super set with
pendlay rows
135x6 185x6,8,8,8

DB rows (first 20 thumbless, switching hands every 10 reps)
70x50

banded face pulls
2x12

notes
Lift didn't go exactly as planned but still a lot of bright spots. My bench effort was subpar really, wanted to get more reps at 225 for 5+, i just for whatever reason had a real slow decent on every first rep of my 5/3/1 sets. My warm-ups were not great, i was trying to figure out how to get the heels down, then just kinda abandoned it. But getting 3 sets of 5 on 225 is still pretty good for me. after hitting 50 reps on 70 lb rows i was shot for any other accessory work, real good strong effort there.. physically i was great today, but just didn't really perform to my expectations.
 
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