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

It's nice to be able to hit it in training :) ready for 315 next week I think if it feels good.

I hope we see you there soon.
 
By the way I've been doing the first set or two w a 25 pound plate in my gym bag on my back. Makes those other sets a little harder ;) getting 10 on that first one isn't always cake either!
 
I need to squat in the morning more often. Against all laws of physics and bro science I squat so much better I high barred today which made a HELL of a difference. A lot more comfortable on my back arms shoulders and wrist. I have weird proportions and have trouble getting into low bar. Anyways got my warm ups, then

Squat- 250x3, 290x3, 325x4. Cool down. Assistance now.

Those were legit reps down til I bottom out (reasonably) 2-3 bellow "below" depth. Aka I could chop a few inches off and be fine. Kept my body up and back tight and powered through the hips and legs. Best feeling reps ever and probably a legit PR. I'm happy. The last one was slow as hell but not too hard, if that makes sense.
 
Found some natadrol that is "best by nov 2013" what do you guys thinks? Go for it or not?
 
Yea man. That's fine. That's just the latest the manufacturer will stand behind the potency. Supplements for the most part don't really spoil and will last past the expiration date.
 
That's what I was thinking too... Also I have never ordered from this site before but the stuff is almost too cheap to pass up...
 
rob112 said:
I just search reviews when I am unsure on a site. Best way to make sure.
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They bounce from 5 to 1 star, talk about great service then bad shipping/ CC fraud, etc. lol.

supplement warehouse dot com

any clue?
 
That's actually a place I've never ordered from bc of the up and down reviews. Tough call there man.
 
Same here. I have like, 3 places I order from. Right now only 1 of them has natty in stock. 23 vs 15 bucks. over 3-4 bottles that's like a free bottle (or 2)
 
Well spotter never showed up. Did my 235x5 and 265x3 solo but didnt wana try 295 without just incase something goes wrong. So I left it on and he never showed up. So while I was waiting I pin pressed 275x1,2,3,3 and did tris. Pull-ups-15,15,10

Eating now

No pre workout belt or protein or anything normal today and my old equipment so it's not like I was in optimal conditions to lift anyways. So harm done. I figure I stay off the real heavy stuff today, repeat on Thursday but go for a max attempt after 295 if it feels good.
 
Deads. D3w3c9. Bw-191


Deads-Warm up, 405x5 450x3 505x4 cool down. Back extensions core and heavy bicep work.
 
Thanks guys. Get the hammer down, life become a lot more miserable when your going 450+ every week though. I'm wondering if being worn from deads has affected my squats at all. However I do feel like I had a break through session last week. Nothing insane but that push in the right direction I've been waiting for. Anyways I'm gona start really focusing on form because my back is getting loose on my deads. I don't notice it but it's there in the videos and I'm not okay with it. Otherwise I am happy with today's session and that shows the strength is definitely there. Next issue is what do I try for a max or do I try at all? I can only do 585 because I'm out of room on the bar w the plates we have. Not exactly happy with that situation.
 
No chains. No room for chains. I considered duct tape... Lol.
 
iparatroop said:
Bands?
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Not for a legit max effort attempt lol.

"What's your max?"

"Uh like 545+ 2 black bands bro. "

I might just train until my calculated maxes are consistently 585+

Right now I'm 550-590.
 
500 lb reps of deads? Awh yeah.


Now it's time to do it with squats. But really.
 

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rob112 said:
You're gonna have to start duck taping the weight on
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What's what I was saying about maxing. I can only fit 6 plates per side or 585 max. Or a combination of 6 under that which sucks. And we don't have 35s...

herderdude said:
Chains inside the collars! Boom.
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I'd love to. No chains though. College gym. I might get into our athletic field house to pull sometime soon.

iparatroop said:
Why are you doing deadlifts in a curl rack?
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Those ARE curls bra wut you talkin bout.
 
Got 315 on bench today gents. Matched PR with 2 years ago when I was laid up in a full back brace. But was 12-15 pounds heavier then.
 
CountryLiftin said:
Got 315 on bench today gents. Matched PR with 2 years ago when I was laid up in a full back brace. But was 12-15 pounds heavier then.
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Congrats man . Been quietly following along here and nice lifting brother! I'm also running a log with 531 so just following along to see ur progress with the program
 
Nice work dude! Congrats. Now it's time to beat that PR.
 
iparatroop said:
Very nice. Three plates feels good, huh?
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He'll ya. Only ever did it once before and IMO not great form. It's on YouTube. I have vid of this one. Form was lovely today. Also got 295x2 right after.

atanocc said:
Congrats man . Been quietly following along here and nice lifting brother! I'm also running a log with 531 so just following along to see ur progress with the program
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Thanks man! Ill have to sub to yours. I love the programs.

herderdude said:
Nice work dude! Congrats. Now it's time to beat that PR.
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Thanks man. I agree. I consider it a pr because its much cleaner form and I'm so much lighter but definitely 320 is on the horizon. It might have been there today. Im sick and stressed from a big lab test I had today. Didnt sleep last night because my roommate is pledging a frat and he had to keep a kitten last night and it kept jumping in my bed and trying to sleep w me at 4 AM. Lol.


Anyways vid and workouts to come later.
 
Day 3 Week 3 Cycle 9 Bench/OHP BW - 190.8 w clothes

Bench - warm up, 235x5, 265x3, 295x1, 315x1, 295x2, 225x11+1 spotted,

Pullups- +25x10,10,10

Bent over row - 135 x 7 UH, 12OH, 15 UH

dips (bench) - 12, 15

kickback w cables - 3x7

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Way to smash that weight, bubba! I'd still like to bug you about getting those elbows tucked. Once you learn to take the strain off of your shoulder joint and into those big ol' lats you have, you'll like the way you bench...

I guarantee it.
 
See, I've been working on it. The bar already seems really low (top rib) although I did get high on that rep. My shoulders haven't been tired in months. My tris are killing me now and holding me back. Any lower and I don't get any pop from my pecs coming off the chest or squeeze at the top. I know what you mean tho. I think my lats are flaring so bad at the bottom it's pushing my elbows back out. I have a weird build (long arms short torso) and that changes things too. I need to get a vid of my bench where you can actually see my arms/lats from above. They are smashed into each other. I'm getting pretty wide...

I'm definitely gona work on it and keep it in mind. I just end up coming up as I'm breaking the bar and my pecs start to get into it.
 

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Remember, don't think in terms of muscles, think in terms of movements. When I was benching at my best, my pecs had grown small and flabby. I had such a huge arch and tuck and my lats were doing so well, my pecs were taken out of the movement. I don't want to go back to what I was doing, because it was putting strains on everything and wasn't a sustainable effort. But, it's all about that big bench number, dude! You don't need to feel "PECS" off the chest. You need to feel "POP" off the chest. You should be breaking the bar the second it's unracked until you re-rack it.
 
herderdude said:
Remember, don't think in terms of muscles, think in terms of movements. When I was benching at my best, my pecs had grown small and flabby. I had such a huge arch and tuck and my lats were doing so well, my pecs were taken out of the movement. I don't want to go back to what I was doing, because it was putting strains on everything and wasn't a sustainable effort. But, it's all about that big bench number, dude! You don't need to feel "PECS" off the chest. You need to feel "POP" off the chest. You should be breaking the bar the second it's unracked until you re-rack it.
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Of course man. But what I'm saying is I eat the bar otherwise if I go lower, there is 0 pec engagement. What I need to do is keep the tuck I have going down on the concentric portion. My pecs have gotten a ton smaller because I quit hitting them on accessory stuff and just focused on mimicking the bench movement for the most part. I understand that. They are still needed for the BP though and I'm not saying I'm shouldering the load onto my delts an pecs. I'm talking about splitting it between my tris and chest. My arms always die and my pecs never get sore. It's hard to get a pump in my pecs most days from bench. Same with delts. So obviously it's not that bad. My elbows definitely come up during the rep though so I will focus on keeping them tucked during both phases of the lift not just the eccentric.

When I get to my chest and drive my mental cue is to keep elbows tucked and push with my tris 100% and let the rest of my body follow as needed to move the weight in addition to leg drive. So I think focusing on that has helped a lot but I can definitely continue to improve. We all can, always.

Ill get some vid after I work on what you said some more and well see what else we can work with.
 
Despite being sick with no sleep I had a good workout. D4w3c9 squat. Bw 191 (I keep getting heavier!!!?)

Squat. Warm up. 275x5 305x3 340x2 joker 365x1. 315x1,3,1, drop set to 225x 3 drop to 135x 3.

Bi and abs.

I murdered squat depth so good today. I felt super stable and strong. Just a little weak.... Knees were coming in a little I'm gona try to widen stance more or angle toes out more to open knees. Just play with it. Happy with it though.
 
If knees are coming in just open your toes up a little bit. 30 degrees max. If that doesn't work, don't widen the stance, make it narrower.
 
herderdude said:
If knees are coming in just open your toes up a little bit. 30 degrees max. If that doesn't work, don't widen the stance, make it narrower.
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Got ya. I bet it's the toes. That wide feels like I can't screw my feet in and get my hips tight like I need to. So I probably need to work on hip mobility.
 
That sounds right to me. Check your glute mobility, too. That's my nemesis. Glutes and piriformis always tight, I hit 'em, and the next day they're right back to where they were. Loosen them up and they'll activate better. And drills always help.
 
D1w1c10 bench weight 190 with clothes


Bench- warm up, 205x5 235x5 279x5+1 with spot. 250x5,6 225x5.

Pull up +45x 7,6,5 +25x7,7 bw-10. Chin up-7

T bar cable row-15x5 12x10,7

Db skulls- 30x7 40x7,7
Stretch and Rc band work etc.
 
Today was a terrible crap form painful tight hips and back and legs day. Got through it. Deads.

D2w1c10 bw 190

Skipped my Deload

Warm up. 355x5 405x5 460x5 cool down.

Heavy bi. Erector. Core/abs. Stretch. Eat. Study. Sleep.
 
Maybe you should have deloaded?

You also may feel better tomorrow after working out so who knows. Some times exercise makes my aches feel better.
 
Yeah idk I might need to or at least cut back on the heavy arched bench. My back/hips get no rest.
 
Yea, bench actually probably aggravates my lb the most of the big three. I have been trying to focus on thoracic arch as opposed to lumbar...I'll get back to you if it starts working lol
 
Yeah idk I might need to or at least cut back on the heavy arched bench. My back/hips get no rest. I was also thinking about going to a 3 day split or maybe 3+ a body day instead of doing this bench 2x thing. Unless I can work ohp back in. Or leave it alone. Idk. I think I wasn't sitting back right today now that I think of it.

In other news my shoes are tearing from dead lifting so much.
 
Rest day. I had a FFB game tonight but I let anoyher guy qb for 2 drives. I had a nice touchdown on the second one, leveled like 5 kids. Good stuff. Good cardio for me! I need it.
 
Was gona do heavy volume benching. Then I remembered I have no endurance and suck at reps. Lol.

Bench. Warm up. 245x8,7,3 225x4 (tris took a crap with the short rests)

OHP -bar, 95x3 115x1, 135x1, 155x1, 135x1, 115x1, 95x5

Db OHP-50x7

Landmine row- 45x5,90x5,3 (first time doing these)

Db row super set w push-ups

Row-80x10,12,20
Push-ups- 15,20

Band/shoulder work.

Body weight 191.
 
Squats felt great form wise but bad strength wise haha. And I kinda screwed up my heavier set. Day4week1cycle 10

Squat. Warm up. 240/280/315x5, 275x 3 sets of 5

Cool down. Abs. Left. Busy day today. I can't even eat right now my stomach won't take food. Ill be back later to eat more. Kept my knees out sat into the hole. Back and abs tight and upright. Powered out. Got way below depth. No pain except where my HF was irritated from deads/football before. Kept my pelvis from rotating way back. Kept the glutes tight and screwed the feet in.
 
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