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

Duramaxhd said:
I like yours and L&S logs cause the reps go as follows 3,3,3,then bam 15 it like wow wtf

Good work
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Thanks man. 5/3/1 does that to you when you have a good day hahaha. Once I get back into it and my training maxes near my true maxes things will slow down.

capo180 said:
killing it man. ready to get after 600 soon.
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I absolutely am. That's my focus right now. Thanks dude!
 
XL metal singlet is way too big. It says 181-198 but its like a dress lol. I might exchange for a M or send back and get something else. Straps won't really even stay over my shoulders.


Also free shipping is gona again. Damn.

Probably going to stick with the blue one I have for now though.
 
Squats. Week 2. BW - 197.8 clothed.

squat. mobility, warm up, mash, etc. bar x2x7, 135x2x7, 225x2x5, 280x3, 320x3, 360x9PR(+6), 315x1P

leg press, as deep as it will go, 250x7, 350x7, 450x5, 500x1

core, back xtn, etc.

mobility work and post stretching.

Diner.

Really happy with this PR, thats a 468 calculated max. I think I had another in the tank, but left it.

Now back to studying.
 
Maybe you can make the dress-style singlet trendy...

Nice PR Country.
 
Bench. Week 2. Bw 197.6 clothed


Bench warm up, mobility etc. barc2x20, 135x3x7, 195x3, 225x3, 245x7 paused (PR,+4), 5 TnG. 225x7

Accessory.

Bench just keeps getting better.
 
capo180 said:
nice work man, our top set squat weights are the same haha. beasting it this cycle. keep it up.
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Haha nice dude! Thanks. I think my weights are a little low but I figured they would be this first cycle back.
 
capo180 said:
yeah i would think so, especially with a comp coming up soon, i would envision you hitting heavier weights.
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I'm trying to focus on the deadlift since I'm only pulling in 2 weeks. Working reps to build bench and letting squats do their thing. After this meet I will then have like 6 weeks to work heavier squats. I'm also trying to avoid aggravating my trap issue again, an I hit a long heavy cycle with squats in August so I'm kind of giving a break and getting some rep and speed work in now.
 
CincyKiller45 said:
Good to see things on the up, Country! You going to pull 6 at the meet or what?
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Thanks buddy I am too. Hopefully I can keep this momentum going for a while now. 6+ is the plan and the whole reason I'm going. I'm stronger and pulling with better form than I was when I pulled 585. I'm fairly confident in 600 but not sure where to go after that.
 
Looking back I was PRing like 485x6 TnG (but with a break for the last rep) and 515x3 leading up to my meet. I've hit 485x7 paused no rest and 545x3 recently. So I feel like a 15# PR should be cake.


Also looked back at some other numbers. Obviously bench is in the trash but it's honestly almost getting back to where it was as far as the reps go, obviously haven't pushed myself with heavy work yet as I still have some issues and I know I'm not ready.

Squats have made huge progress, from PRing at 340x3 10 months ago to doing 360x9, 390x5, 440x1 etc in the past 3 months. If it hadn't been for the few months hold up from the knee issue, I would be even better off.

Good things to keep in mind as a move forward. Slow and steady progress.
 
13 days out. Deadlift. Bw 196.

Warm up 135-315. 405x5, 460x3, 515x1. Joker 535x3, 555x1,2(PR)

Vids to come. Felt good. 555x2 was my best set all around form wise, energy wise, etc. I was ready for more but my hands broke open and my left palm/ hand that hurt me the other week hurt again and was bruising. I also wanted to leave some in the tank and be smart so I shut it down. Will do some reps at like 60% next week then a true deload.

Planning 535-585-600 for this meet.
 
There are a few grinders/rough reps in here. I'm trying to stay away from the patterning of dragging up the legs. You can see the reps I do that on, I pull the bar too close to my shins at the start which really makes me more prone to doing it. My best rep by far is the first rep on the 555 double. I feel like I had great speed. Got the setup just right.

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Open to suggestions on openers/attempts.
 
It's crazy bc the weights moved fast, but it is like your back finished before the legs. The reason I say that is bc everyone else has the opposite problem usually. Either way, it's obviously in the upper weights so it isn't always gonna be pretty. Nice seeing you deadlift big weights again. You a strong mofo.
 
Yeah I know what you mean. My knees pop back out sometimes and I have to cue myself not to do that and drive through and finish with my hips. I'm fatigued pretty well at the end there so things aren't perfect. As long as I drive my hips and don't let off then I'm fine. I felt like my knees and hips locked out in phase on my last set pretty well but it may look otherwise on the vid.
 
CountryLiftin said:
Yeah I know what you mean. My knees pop back out sometimes and I have to cue myself not to do that and drive through and finish with my hips. I'm fatigued pretty well at the end there so things aren't perfect. As long as I drive my hips and don't let off then I'm fine.
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Oh yea, like I said, they moved fast so I'm sure you'll hit some nice numbers here.
 
rob112 said:
Oh yea, like I said, they moved fast so I'm sure you'll hit some nice numbers here.
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I just edited my last post. But yeah, good speed as long as I drive and finish that lockout.
 
That first rep of the double with 555 was fúcking textbook. Looked like you pulled back better on that one and lockout was a breeze. Keep that up and you'll have 600 easy and momentum going into your full power. I'd recommend a little tweak as far as attempt selection. 535 Will be a good easy opener, but I'd recommend an easy second, too. Something like 570. That's still close enough for a safe jump to 6 without wearing you out for it. I don't think 585 will be an all out grinder and screw you out of 6, but we all know there's only one number you signed up for, and it's not the number you grab on your second attempt.
 
I agree herder. I was thinking about that too. I like those numbers a lot. 535-570-600.

Thanks man. Rep 2 obviously wasn't as clean or as well setup, and had some breakdown at lockout. If I pull like the first rep like you said I should be golden. The second rep was really just because I knew I could and wanted to build some confidence. Now all that's left is a smart deload period and then making it happen on the platform the way I've trained.

Thanks for the advice brother, I'm a lot happy with those attempt numbers.
 
Benched finally. Hand still hurt and bruised so I wrapped with my EFS wrist wrap 2 wraps and around my wrist.

Bw 196.4

Warm up. Barx20x2, 135x10x2, 185x3, 205x5, 230x3, 255x6 (+5 PR) 285x 1 joker, 245x6,5

Flys, db rows, pull ups, and tris. Mobility with scap and first rib. Stretched and got diner.
 
Nice PR, Country.
 
Yep the whole diner. It was pretty good. Squats today
 
capo180 said:
coming back strong on bench man.

kill some squats!
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Thanks man.


Ran in after lab quick. Felt like crap, back was a little loose and I wasn't warming up well at all. Broke my brand new headphones and some personal stuff had me in a bad mood. Got my sets in and left it. Wasn't pushing my luck or trying to kill squats 9 days out especially since I gona pull 50% on Sunday.

Squats. Mobility. Warm up bar-225. 295x5, 335x1, 375x1, 1 extra rep. These moved easy/ fine but like I said I wasn't warmed up or feeling good at all and my head wasn't in it at all. Time to go eat and get some good sleep tonight. Gota get my head in the game and focus on pulling and my meet. Not really worried about feeling out of it tonight. I have time to kill it and push myself after this meet. I also didn't want to irritate my bruised hand or my trap strain at all and let them heal up for the meet. So maybe it was a good thing in disguise.

Mostly it was my old bad SIJ really loose and giving pain. I need to take more time warming up and getting mobile. Just didnt have much time to spend tonight and my body wasn't cooperating. Just Gota watch it since that Injury was so serious.
 
Warmed up and did mobility. SIJ still a little loose. Did 405 for 5 good singles. It's like 68% of 600.

6 days out.
 
You ever try the McGill stuff to stiffen up your core? Perhaps it will help, perhaps not, but it's only 15min a day.
 
herderdude said:
You ever try the McGill stuff to stiffen up your core? Perhaps it will help, perhaps not, but it's only 15min a day.
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I'll check it out. I had hyper mobility in the joint and nerve damage stemming from an injury an medication I had to be on when I was younger. Long story. Anyways it's all healed up but I have serious muscle atrophy that never really evened out and get a little weird at times and have to back off. I do a bit of core and stabilizer work I just never talk about it in depth on here. I'm always up to learn new stuff though. Mostly I need to just not overtrain and bring on a flare up in the first place.

Pulling today has actually made it feel a bit better, probably reset the joint since I tried some self correction after some stretching etc. just Gota keep it in place and give it a few days now. And keep my nerve out of there lol.

CincyKiller45 said:
Nice, man. 6 more days to 600 glory!
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Thanks dude. We are all counting down. Entering this meet as a team also. Sherman is opening with a 445 bench @ 242 I think. Dave is benching and pulling and is opening at 360 on bench and I'm not sure in deads. Upper 4s. @ 275 Bill is the guy recovering from the hamstring tears. Opening at 300 @ 210 so I think 220 class. Sam is Sherms nephew and is like 15-16 and is opening with 175 on bench only. He weights in the 200s but he's strong for his age and just starting to train like 2 months ago.

I plan to go 535-575-600 and praying they have a good deadlift bar and I'm feeling well. I'm excited but nervous at the same time.

First full meet is supposed to be dec 20th now. Glad I'm finally getting to do a full.
 
Got my new protein, Select, thanks for the suggest Rob. Look forward to trying it out. Got a great price plus on sale for halloween plus they through in some free samples of protein and preworkout. Can't complain. Go go to the gym now and do some stuff to loosen up and stretch and probably bench and just shut it off at like 205 for a few sets since this is my deload bench week. I was reading someone would do like 60% of their bench tuesday out from the meet so I figured this is close enough. Can't remember where though. I will probably pull with 135 tomorrow for form and just to get focused and do some BW squats. will continue mobility and blood flow type stuff W-F then. leaving saturday 6AM for weigh ins and all that.
 
I think you're thinking of Lilly, I know he likes to do 70% 3x3 or thereabouts on meet week. I don't see the harm in it, keeps your cns primed. I know I've done unracks and squats with 50-60% on some Thursdays before meets and they always feel extremely heavy. You've got the right plan, man. Just execute.
 
herderdude said:
I think you're thinking of Lilly, I know he likes to do 70% 3x3 or thereabouts on meet week. I don't see the harm in it, keeps your cns primed. I know I've done unracks and squats with 50-60% on some Thursdays before meets and they always feel extremely heavy. You've got the right plan, man. Just execute.
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Lillu recommends in his original cube 35% 8x3 for deloading before the meet. Whether he does it or not I don't know.

I always stick to 55-60% 5x3 and a full 2 days of no lifting before the meet.
 
Did 4 sets of 5 and a set of 12 at 185. Hand still hurts so I didn't want to go heavier. I need my grip for Saturday. Back feels a bit better again today. Did some light rows pull ups push ups band work lots of stretching. Air squats and pulls to grease the joints up and practice the movements. Nothing insane but got a light sweat going and blood moving. Decent bench workout honestly even though it was really light I didn't rest much and played with my grip.

Weight was at 195.2 so that should let me have a good meal the day before the meet. And breakfast day of.

Heating the back, getting a good meal and lots of sleep this week. It should be good by Saturday. Really needed this deload, I can feel it. Just need to actually take it. Might take tomorrow off and do bis and tris Wednesday. If the hips are feeling good ill so real light pulls Thursday but otherwise I'm not touching anything til Saturday.


I did my 65% 5 singles Sunday 6 days out so I think that's good with me especially with deads and how I was over reaching the past few weeks pretty bad. I can feel it. If it was bench/full meet I would definitely hit some weight this week and something w squats. As it is and considering the tweak I'm better off not pushing it.


Thanks for the help and encouragement gents. I do appreciate it.
 
Bis and tris. Decompressed back and stretched.


Went fishing earlier too. Was hoping it would loosen me up and settle my back out. It is feeling a bit better this evening. Really just feels weird when I sit long periods of time. It actually feels weird out in my TFL and hip flexors too which is weird.
 
Your pulling heavy again so maybe you just are sore from that. Just keep it loose man
 
Nah I tweaked something squatting Thursday. The fact that I wasn't really doing anything is what pisses me off the most. I had a ton of tenderness and swelling around the SIJ and low back around the glute as well the other day.

I'll be alright though. Just Gota deal w it and heal up for a week after the meet too.
 
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