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

W3D3C2 OHP BW - 184


OHP 45x7 105x5 120x3 135x1 150x1 160xFAIL 135x5 (135 was my "1 rep")

Incline BB press - 135x3, 185x3, 5

Cable Fly - high to low, 4 plate x 10,10,10

Power Press oh DB - 50x7 60x7 50x8

Chin up OH 10 Uh 7 OH 7

Sprints - jog lap, stretches (hi knees, kicks etc) 2 easy 50s, Had my 3 guys who decided to run w/ me do a time 300 to gauge their speed, they left early too so I made them do that. I did a 100, 200, 100, 200, jogged another lap, stretched some more.

Legs are gona be in MAJOR PAIN tomorrow during squats. I am gona stretch more now and tonight... Good sprints though, I feel really light and strong. I need to get some leg and hip flexibility back and get my turn over time down on my steps. My cardio is down so I can't do more than a 100 on my toes.
 
Do you guys do any HIIT or sprinting? I was wondering, not that it matters on the program much but since you are doing 5/3/1, when it's best to do your cardio. I typically do mine after my lifts because I can't lift after I sprint. Like today I had about a 1 hr workout session, jogged to the track, warmed up, ran a few easy 50s, then did my sprints 100 200 100 200, cool down lap. and stretched. So whole workout ended up like exactly 2 hours. Will it hurt my progress as far as strength and recovery of that days muscle group by doing cardio, or do you think the GH/ test released during hard sprinting similar to Deads/squats along with the increased blood flow etc will keep the muscles well nourished so that there is no ill effect? I also had 2 bottles of water and 10 g total leucine during my workouts.
 
Strongly considering entering my first powerlifting meet: Invalid Link Removed
 
W3D4C2 Squat BW- 182 (overslept, missed breakfast and class)

Squat - 135x7,7 225x3 (280x5 320x3 360x2) 315x7 225x7 ATG

Hack Squat - 225x5,5

Leg Press - 310x10,12,10

Leg Curl - 90 x10,10,10

Hammer Curl - 40x3, 50x7, 60x5, 50x10
OH tri DB xtn - 50x5, 80x12,12


Felt good on squats, that weight is heavy though. I got as deep as I could at 360. I got my buddy to shoot video. Seems like When I hit just above parallel I start to lose the weight forward and my back just bends and my butt starts to rise... So I need to get the bar lower on my back. The issue is I start to lose it off my back and can't hold it any lower than I am.... need to figure out the solution to this. Maybe a wider stance, but I like shoulder width.
 
CountryLiftin said:
W3D4C2 Squat BW- 182 (overslept, missed breakfast and class)

Squat - 135x7,7 225x3 (280x5 320x3 360x2) 315x7 225x7 ATG

Hack Squat - 225x5,5

Leg Press - 310x10,12,10

Leg Curl - 90 x10,10,10

Hammer Curl - 40x3, 50x7, 60x5, 50x10
OH tri DB xtn - 50x5, 80x12,12


Felt good on squats, that weight is heavy though. I got as deep as I could at 360. I got my buddy to shoot video. Seems like When I hit just above parallel I start to lose the weight forward and my back just bends and my butt starts to rise... So I need to get the bar lower on my back. The issue is I start to lose it off my back and can't hold it any lower than I am.... need to figure out the solution to this. Maybe a wider stance, but I like shoulder width.
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I put one barbell on each shoulder and squat like that.
 
Montego1 said:
I put one barbell on each shoulder and squat like that.
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:rofl: This man has jokes. I can kinda let the bar slide down my back if I hold it right and roll it back up as I come back up but I feel like it's semi risky with real weight.

I was sore today, so bad, from those sprints yesterday. So I was really pleased with todays performance. I mean repping 1.75% body weight isn't bad.
 
Montego1 said:
I bet @Invalid Link Removed could help with your squatting problems.
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perhaps, he's a good guy. Helped get me on condense too haha. I have watched so many squat videos and work on arm placement elbows etc, but I feel like it all just goes to hell once I try to low back squat because I can barely reach back there. not trying to sound tough, I just have tight shoulders lol.
 
I feel ya. It's difficult for me to do back squats also. Have to put my hands out to the weights or I can't reach the bar lol. Lack of mobility on my part :p
 
Montego1 said:
I feel ya. It's difficult for me to do back squats also. Have to put my hands out to the weights or I can't reach the bar lol. Lack of mobility on my part :p
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I have to get pretty wide too. I might try going a little wider to get lower on my back. I also have that issue with my back that the bar makes worse. I am going to the doc over the summer once I am done with school.
 
LiveToLift said:
Super late but I'm in!
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Glad your in. Eh I'm halfway through erase/DAA so not that late. I'll prob keep this log going too for a while. Talked about the meet with my one buddy tonight too. Still thinking on it.
 
CountryLiftin said:
Glad your in. Eh I'm halfway through erase/DAA so not that late. I'll prob keep this log going too for a while. Talked about the meet with my one buddy tonight too. Still thinking on it.
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Sweet. Half way means this should really get fun now! Kill it bro!
 
yeah, I have done good on Erase the few times I have run it, never ran with DAA before though and it seems pretty solid.
 
CountryLiftin said:
yeah, I have done good on Erase the few times I have run it, never ran with DAA before though and it seems pretty solid.
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Erase really shines with DAA. I could see that "pretty solid" turning to amazing real quick.
 
LiveToLift said:
Erase really shines with DAA. I could see that "pretty solid" turning to amazing real quick.
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I'd be happy with that. I feel good one it. 1/2 on on days and 1/1 off days. 4 caps daa. Not too hard on my joints.

Guys I want to get my squat and bench up. Main goals. I want 315 bench and 450 squat. I will get them.

I need some squat advice first and foremost. I feel like I need to change my form big time for the heavy stuff just because the balance of the weight is so different.
 
CountryLiftin said:
I'd be happy with that. I feel good one it. 1/2 on on days and 1/1 off days. 4 caps daa. Not too hard on my joints.

Guys I want to get my squat and bench up. Main goals. I want 315 bench and 450 squat. I will get them.

I need some squat advice first and foremost. I feel like I need to change my form big time for the heavy stuff just because the balance of the weight is so different.
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Empty the sand from your vagina and get it son!
 
Quick bi and abs today. My buddy wanted to squat so I went along. Some Db bb and cable curls.
 
jimbuick said:
I'm assuming your weak at the bottom of the squat? What's worked for me has been varying my squats (front, back, olympic, etc.) and seriously strengthening the posterior chain. (Good Morning variations, Rom. DLs, Pull throughs, GHR, etc.). Box squats are great as well, I generally lower myself and sit fully erect on the box for 1-3 seconds before powering off.
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From Sean's thread. Thanks Jim.
 
CountryLiftin said:
perhaps, he's a good guy. Helped get me on condense too haha. I have watched so many squat videos and work on arm placement elbows etc, but I feel like it all just goes to hell once I try to low back squat because I can barely reach back there. not trying to sound tough, I just have tight shoulders lol.
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anything you need help with lemme know brother! im settled in and fully active again! i will write you up a lil something something. sick traps!
Montego1 sick avi!
 
You already got some very solid advice in the other thread, but I'd second the posterior chain work. I'd hammer away at a GHR if you have one (maybe even do high frequency with it, as in before every session including upper body days). Pause squats in the hole should help with building strength getting out of the bottom too.
 
Thanks boys keep the advice coming. I really appreciate it. I am gona up my squat even more than I have been increasing. no GHR. I've been adding an extra lift to my workouts over what is suggested for 5-3-1 but feel like I am still limiting myself. Doing more sets on less exercises.

This week is supposed to be deload week on 5-3-1 and I really don't wana do it... I feel good, But I know I probably should take it. Also means i won't be squating heavy at all for almost 2 weeks.
 
CountryLiftin said:
Thanks boys keep the advice coming. I really appreciate it. I am gona up my squat even more than I have been increasing.

This week is supposed to be deload week on 5-3-1 and I really don't wana do it... I feel good, But I know I probably should take it. Also means i won't be squating heavy at all for almost 2 weeks.
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Wendler said something somewhere (I forget where, someone in here linked it) about only deloading after 2 cycles instead of after every cycle.

You may want to give that a shot.
 
I like that. I skipped my first one too, but I was just getting into 5-3-1 and the workouts didn't seem very challenging at all. I will skip this deload and start doing every other.

I go to Saint Francis University, a smaller private school in PA, but we have like 12 D1 athletic teams... I just don't get to use the fancy gym. I have a lot of friends who play football here and I might be able to work something out for next year to use their fieldhouse. Which I am really hoping for.
 
Skipped deload week.

W1D1C3

Bench - 135x10, 185x5, 210x5, 240x6+1(spot), 6

UH Bench - 135x10,12

Incline DB press - 65x12, 80x5+2(spot), 70x8

Lat pulldowns SS w/ Tbar rows - 14x10,14x5+10x5, 10x12 w/ 145(total) x12,12,12

Run 400 in around 105 (calfs were cramping bad before during warm ups so I held back a bit. Then ran bleachers 3 sets of 3 (30 steps each "rep") with double foot touch, alternating, and skip a step in each set.
 
Yeah, I think I may have been dehydrated, I dunno. made me mad. I was gona run 3 400s today. I love it so much haha. It sucks so bad but feels so good and hard sprints do wonders for you core and conditioning on heavy lifts, esp squats and deads. Plus you hit the fast twitch fibers better and get more activation, more size, and more strength. Winning all around.
 
Deadlifts tomorrow at 8AM. Looks like my 85% will be 440x5. I am ready to eat that weight. It's mine. Now I just need to keep this mindset going til tomorrow morning :rofl:
 
Terrible workout. I was tired as heck to start with, all 3 of my training partners overslept (2 of them are annoying anyways, so it's fine) and I went no belt or straps until the heavy set to work on my grip.

D2W1C1 Deads BW- 184

Deads - 135x7, 225x5 305x5 350x5 405x6 (belt+straps)

GM 135x7

Leg raise- 15,15

Back extension 130x10

Either because I went without a belt on my 2nd set (I usually belt and strap up on the middle set), because I ran yesterday, or because I haven't taken my rest/deload week, I felt like trash, my back/hip that I hurt before was REALLY bothering me, made me feel almost sick. I couldn't really finish my sets because it was painful and uncomfortable. I did well on the sets I did raw, started to lose grip on rep 5 of 350. But I felt weak as hell today. I was basically doing SLDL on my Deads, because all hard as I pushed my legs weren't doing anything, probably from sprinting last night. I literally dropped my can to parralel, then pushed as hard as I could through my legs, and I wouldn't move anywhere, butt would rise and back would lift.

I think I am going to take the deload week I was skipping. Start now, start back in to week 1 again next week with OHP. I am convinced that is why my bench is not going up, and now I see my deadlift etc going down. I know I killed my CNS maxing out 3 of my 4 lifts last week... I like to think I am superman but honestly a deload week should have been done this week. So I am going to start now. Do shorted 60% of regular lifts give or take, and stretch a lot, eat clean and sleep more. Come back ready to do work next week. I do not need my back getting worse and painful again, that was honestly the worst pain in my life, and it would be nice to get this trap/rhomboid strain healed up in my upper back.

When my SI joint dislocated, it screwed with the whole joint complex. It's weak now and I can feel it. It ends up rotating my pelvis back and up on the left side, and feels like my pelvis is sitting in my stomach. Not fun.
 
I will check them out. I shouldn't say hip but it's hard to describe. my hips themselves are actually fine, really good. It's my sacroilliac joint and surrounding joint complex. My back is permanently damaged for life which sucks but doesn't mean I can't work through it and improve it. It's just something I have to work with.
 
Deload- OH press today. I will be using these deloads to really focus on form, as good form will equal an increase in numbers and "strength" so I need to keep up and address areas I am slack. No one ever has perfect form, all you guys who have been lifting for years know all those things that run through your head before and after a lift.
 
Deload. D3 C2 W4 OHP BW- 182.5

OHP - 95x3, 105x3, 120x3

cable fly, 3x10,10,10
DB sh press - 40x10, 50x10,10

chin up - 5,5,5+2 super slow.

sit ups - 20+10twists, 20

stretch.
 
Deadload week 4 day 4 c2 (still have to deload chest and deads since I'm a retard) BW- 183

Squat- 45x10, 135x7, 225x5 pause reps ATG, 250x5 pause deep, 275x5 pause deep.

Leg press - 210x7,7,7

Leg curl- 50x10,10,10

Abs- leg liftsx15, situp on declinex20

tris supersets pushdown pulldowns - 6x7,7 8x7,7 10x7,7 12x7,3DS->10x3, 8x10,10


Actually had a solid leg workout for the weight, because of the harder reps with the pause and depth. abs felt alright, and tris, I was impressed I felt very strong. Overall feeling good. Deload is awesome LOL.
 
Deload weeks aren't too bad but I get impatient and cut them short often. It's really nice when you come back after one and kill PRs!
 
I really fried my back DLing that heavy the day after doing sprints. Lower back felt like hell and is finally coming back around. Should be good for going hard again later this week. hopefully throw up some good squat numbers and get a video for ya guys to critique.
 
Through the deload and back to some more work! Definitely will give constructive criticism and help on squat form if you get a vid up. :)
 
Today and tomorrow are still Deload because I changed my mind after starting 2 days of my third cycle lol. But yes. My form just breaks down and I feel like my center of gravity goes too far forward when I go deep and heavy. Maybe an issue with ankle flexibility?
 
Deload Bench, week 4 cycle 2, Body weight 183.5

Bench - 135x12, 185x10,10,10

DB bench flat - 50x10 slow, 60x10, 70x10

tri db OH - 60x7,7,10

kickback cable 2 x 7,8,10

DB row - 50x12, 70x12,12

pushups-20

Pretty nice workout, bench felt WEAK, but not that I needed to be strong today. I had crazy back pumps and my back looked huge after those couple sets of rows lol. Chest looked pumped and stronger after too, just not translating into strength. I need to form check next week but I think I am using to much tri and not enough chest... tricks to get more chest into the lift? I have form and contact points pretty much down as far as a solid base. I am basically playing around with elbow to body angles, width on my grip, how far up I pull my shoulder blades when I pinch, etc. I have a wide grip (ring finger on line) and elbows around 45*. Usually have a high shoulder blade position but I have let it down a bit since I had the upper back pain, and it seemed to help the pain a little. However I feel I am not as effecient.
 
Nice DL day today to finish off the deload. I'll update after I eat.

EDIT: I am physically incapable of eating a lot of food in the morning. Like this is pathetic. I'm completely full.

DL2, W4, C2 Deads BW - 184.5

Deads - 135x7,7 225x7,7 315x3

Back XTN - 110x10,10,10

Hanging Leg raise - 15,15,15

DB Curls - 35x7, 45x7

Back is still a little tight from last week, but felt better after the workout. Wana let it rest up for Friday so I can squat hard.
 
CountryLiftin said:
Deload Bench, week 4 cycle 2, Body weight 183.5

Bench - 135x12, 185x10,10,10

DB bench flat - 50x10 slow, 60x10, 70x10

tri db OH - 60x7,7,10

kickback cable 2 x 7,8,10

DB row - 50x12, 70x12,12

pushups-20

Pretty nice workout, bench felt WEAK, but not that I needed to be strong today. I had crazy back pumps and my back looked huge after those couple sets of rows lol. Chest looked pumped and stronger after too, just not translating into strength. I need to form check next week but I think I am using to much tri and not enough chest... tricks to get more chest into the lift? I have form and contact points pretty much down as far as a solid base. I am basically playing around with elbow to body angles, width on my grip, how far up I pull my shoulder blades when I pinch, etc. I have a wide grip (ring finger on line) and elbows around 45*. Usually have a high shoulder blade position but I have let it down a bit since I had the upper back pain, and it seemed to help the pain a little. However I feel I am not as effecient.
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Your chest is huge bro. Idk why you'd wanna incorporate it more but pulling the bar apart especially on the way down has been the go to trick.

It's been a while I know we've both been absent on our logs. I blame school lol hope all is well brotha
 
Yeah, school is busy but not bad this semester. Might pull the ole 4.0 out if I don't go full-retard this last week+finals. Between school, lifting, my jeep, the old lady, its just crazy how much there is to do. Chest just feels weak. I want to be stronger. I don't care about aesthetics. This Erase has me cut up like nuts this morning though, lol.

I have a race with my best buddy who is in Afghan right now, we are going to see who can get to 350 bench first. Were just about the same right now, but he's about 15 pounds lighter than me and living in the desert. Haha. It's on though. He's a tank, we lifted together for 2+ years and I got him big, haha. He's a marine.

Anyways I feel decent, today is the first day back off the deload, overhead press, should be able to kill it. I had insane energy last night, so hopefully that carries into today. Unfortunately I am gona have to get a late morning workout in (10:30) because I am fishing this afternoon, but I feel awake and good already so just gota keep that up. Gona grab some good light breakfast quick. Then killing time.
 
Todays workout: OHP. D3W1C3 BW-181.5

OHP - 95x5, 110x5, 125x7,6

Cable fly - 4x10,10,10,10,10

Seated OH DB press - 70x9,7, 60x9.5, 9.5 (missed 10)

Chinup - 12,10,7

Felt pretty good, was really light today for some reason but like I said I was all cut up this morning. I have some pics I think. Gota check them out. Anyways glad to be lifting real weight again. Only a few caps of erase left.
 
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