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

CountryLiftin said:
I have bad knees so that always worries me... But I will do it. Sean I meant the knee placement pics but I know what you are saying. Good stuff. I need to focus on staying stabil and strong into the hole, and keep my hips back and open but not let my back come down into the GM thing. I am used to lifting with my back from deads and I think that is working into squats and I need to stop that.
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I have bad anterior knee pain, and jacking my knees out to the side saves them a lot. You'll get it. Another thing that should help your upper back is JTS's "Breathing 101" or something of that nature. It's on Chad Smith's youtubes.
 
herderdude said:
I have bad anterior knee pain, and jacking my knees out to the side saves them a lot. You'll get it. Another thing that should help your upper back is JTS's "Breathing 101" or something of that nature. It's on Chad Smith's youtubes.
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I like the sound of that. I'll have to check it out. I just need to heal but I don't want to cut out OH work or squats again... OH work is what causes most rhomboid injuries and I can tell it hurts a lot more after I do press every week.

Sean1332 said:
That will be more comfortable on your knees than it is now
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Good to hear. Maybe once I nail this form down I can be a monster squatter like you ;)

"One day when I grow up I want to squat like you".
 
Personally I feel a little more comfortable with a slightly more toe out angle than in those pics when I shove my knees out.

I think your depth looks solid on most of those reps tho. Keep working on the little things and you'll have that proper depth engrained soon enough. :)
 
When I go for a max dead at the end of all this, do I go for 575 or 600... Thoughts?

My back feels like heal. F OHP and squats. So much cracking popping sore tense crap going on.
 
Back is still sore AF. I weed whacked about 4 hours this weekend. Worked on my jeep. Played some volleyball and overall didnt help my body heal at all. It's time for a Deload but I don't want one. I am thinking something like big and boring today. Deload my overhead press and see how I feel for squats but I think 225 should be manageable which is what I have planned. Tomorrow on DL I'm supposed to hit 425x5+ which will probably end up being 10. I was thinking 3 sets of 315 for 7 instead. But maybe ill wait til I get to the gym tues and decide. Pulling doesn't seem to Bother my back so I should probably just stick with it. I think I need to alter my overhead work for a month or so and just hit all bench and assistance flat or decline on that day. Squats just watch form and keep it lighter with high reps. And be smart.


That said I need to start planning what I want to max. My squat I don't care I want to keep working rep work. DL and bench I want to see where I'm at. I can't do that semi injured. So I think a real Deload after this cycle is due. But if I don't ill hit maxes on the last week of my natadrol. If I do Deload it will be right after I stop. So right now I'm looking at another 6 weeks until maxes. I want to do 305/315 on bench and 575/600 DL based on how I feel that day and over the next 6 weeks. I haven't maxed in like 2 months (4 for bench) so these maxes will be due. I've been nailing rep PRs left and right. I want to see a legit 405 squat by winter and 450 by spring, Long term. 650 DL by spring and 350 bench. That would be a modest 1450 raw at 181 or 198. I also need to find a reasonable meet for me to start competing sometime soon as well as pick up a leather belt.

Lately my thumb has been bothering me. Dislocated 2 years ago and it acts up sometimes w my grip. Something I'm trying to keep an eye on.
 
Anyone who cares:
 

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There are a lot of meets out east, I'd say get healthy, get a 6-12 week cycle in, and get on that platform!
 
herderdude said:
There are a lot of meets out east, I'd say get healthy, get a 6-12 week cycle in, and get on that platform!
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I'm down with that plan. I need to polish my squat up now that I am using real form and get healthy like you said. Anyways woke up today at 4:30 and headed to work. 8 hours later came home, worked on the jeep. I crapped like 5 times today pre-WO... WTF. anyways, gym time. I popped 4 Ibuprofen, heated, meshed, got a hot shower and headed to the gym. Felt eh, warmed up fast.

D1W1C5 Bench BW- 192.5


Bench - 135x5, 190x5, 225x5, 250x7(8 w/spot), 5, 5. 225x5 135x7,10

DB skulls (best tri pump ever) 35x7, 30x12,10,7

Single cable chest fly - 3x10,10,15

Fascia stretch pecs

Row machine- 150x 10 vert handle, 7 horiz. handle, 10 vert

I'm stupid with pull up chins ups so I call them overhand and underhand...

UHx5, OHx10, insane bi pumps. Arms and chest were dead. I figured out I am pulling my arms/shoulder blades up too high under fatigue and need to keep them wrapped down around my back and in, use my lats at cushion on the way down, and explode with my chest to start and finish with the tris. Whole body tension etc. I didn't get vid but will next week or else thurs if I do light bench instead of OHP.


Focusing on eating cleaner and leaner although I don't think I gained much fat. We had a pig roast sunday and I ate a ton... I think I am still carrying food weight. Tons of sugar/cards/junk, pork, desert, etc.
 
Getting ready to lift.... Co worker got hurt I got calls in to work... At the gym. So I brought my stuff and here I am. Gona kill it around 4:30 or 5. Hopefully it stays dead like it is. I'm supposed to pull today. Probably stick to my reps today.. Maybe ;) I might try and do all my pulls 100% raw no straps. Maybe no belt. Probably belt though.
 
Crappy workout. Wasn't feeling it and lifted way later than usual because of work. Wasn't focused. Back hurt where it's been bothering me. I hit warm ups, 315x5 375x5 and 425x1. Was gona do rack pulls instead of reps of the heavy set but 500 wouldn't move. Finished with back extension and quick abs and I decided Im gona take my Deload and start back next Thursday. Do a week from today with all light weight 3 sets and stretching. Tight form etc. I need to heal.

That all said my pulls were alt grip which was uncomfortable because I never do it. May have thrown me off a bit. Grip was good though!

Wore different shoes which may have hurt me. I dunno. Well see in two weeks.
 
Alternating grip was weird to get used to at first for sure. I will go a couple reps then switch hands. I.still can't quite get the hang of hook grip

How often do you use straps?

Have you tried pulling barefoot?
 
LizKing531 said:
Alternating grip was weird to get used to at first for sure. I will go a couple reps then switch hands. I.still can't quite get the hang of hook grip

How often do you use straps?

Have you tried pulling barefoot?
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I never do it. I pull overhand. I can handle 450-500 over hand no straps but haven't ever maxed. I used straps almost every workout for my heavy set and sometimes my medium set of 5-3-1. Grip is fine but when I'm on my last rep of a heavy set like 6 of 465 last week, I want to finish the lift not lose grip. I just need practice with alternate.

I haven't pulled barefoot is years. I actually like a heeled shoes for deads and flat for squat. I wore my shoes I squat in today to try them out and hated it. I've tried them before and thought it was just a bad day but it's been consistent.

I most likely just need my Deload and to not be stubborn. I'm human and nursing am injury. Lol.
 
Nice little deload workout.

warm up
OHP barx7,7, 95x5,3,1
Bench - 135x7, 185x5,3,1
Chin up - 7 paused top/bottom, 5, 3
push ups - 20, 15, 10
db SK - 25x7,5,3
absx20
Stretch

All the drop sets were roughly 30 second breaks give or take. Felt really good. I did a ton of stretching last night, low back, hips, groin, glutes, quads, calves, ankles, neck, shoulders. Felt nice today. I am gona try and keep up a half hour of stretching every morning/night roughly. I also meshed a good bit last night and some today pre and post workout.
 
Happy Independence Day guys! Have a good one.
 
I am enjoying it... our big picnic is tomorrow. So I spent this afternoon getting sunburnt and welding... lol. I hate being a pale scotish descended man.
 
Working 5-1 again today. Going to do some very lofty squats at some point. I didn't mention it Friday but my back, low thoracic, when squatting. I'm betting its because I never squat that low. You guys saw my sets I recorded and my back and form looked fine. I'm thinking I just had some bound up/frozen verts and they are gona loosen up now. Which I have had my back locked up pretty tight for a few months now. This could be a good thing. The pain isn't bad or severe. It's weird more than anything. Almost sickening and deep in my back that I know it's not muscular. I have felt a lot looser the past few days and seem to be getting some increased flexibility in my mid back.
 
Have you ever done the thoracic extensions on a foam roller/PVC? Those might help. Sit on the floor, put the foam roller under your back, and touch your shoulder blades to the floor. Pick them up, move the foam roller toward your head and repeat indefinitely.
 
herderdude said:
Have you ever done the thoracic extensions on a foam roller/PVC? Those might help. Sit on the floor, put the foam roller under your back, and touch your shoulder blades to the floor. Pick them up, move the foam roller toward your head and repeat indefinitely.
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You ol' Supple Leapord, you
 
herderdude said:
Have you ever done the thoracic extensions on a foam roller/PVC? Those might help. Sit on the floor, put the foam roller under your back, and touch your shoulder blades to the floor. Pick them up, move the foam roller toward your head and repeat indefinitely.
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I've been soon those in a slightly different variation for a few weeks now. Other thing is I stretched a ton the other night. Woke up with more tight/sore muscles than in a while. I think I aggravated some underlying issues.


Btw my friend who "squats" 405 for reps is doing 225 and now 315 for quarter reps.... Ah yeah. You wish buddy.
 
Got pork?
 

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Deload. Squats. BW 193

squat - barx7, 135x5,7 185x3,3,3,3,3 All ATG

core - leg up - 20,15, sit up-25

Preacher curl - 55x10,10

db curl 35x7

Chilled today and caught up with an old friend. Squats were real good. focus on form.
 
Destroyed my groin playing basketball. I got like 1/4 of the teams points tho. Lol
 
Between the squats yesterday and playing basketball my hips and back feel like garbage when I woke up. I loosened up a good bit already though. I might try those t spine bridges today.
 
Still can't dump but at least it doesn't hurt anymore. Only took 24 hours... I don't even feel like eating still.
 
Haha I really don't that much. I try to keep up but whatever. I just like to play whatever sports I can get people to say. I kinda suck at bball I used to be decent though. Anyways I haven't eaten anything but half a glass of milk in the last 24 hours... still feel pretty messed up. I need to take a dump lol.
 
I did it! I finally took a dump. All things will now be restored to normal. I bet I will get a nice cut out of this. lol.
 
Bench Deload.


Warm up. Bench- barx7,7. 135x7,7 205x3,3,3,3,3

Db skulls - 30x7 25x7,7

Pull up-7,7

Au pull-up/ body weight row-10,10

Around 1 min or less rest between sets.

Weight 187.5

Nice little workout. Back was cranky after welding all day yesterday and carrying my axle around this morning.
 
I stole this: Invalid Link Removed
 

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I'm freaking ready to kill the next three weeks. One last day of deload...
 
Eh well if it helps it helps right ;) ANYTHING FOR THE GAINZZZZ BRO.

I crack myself up.
 
My deload DL turned into whatever. Something good. Days like this remind me why I love lifting and why I started in the first place.

Came in did my sets, focus on form.

Pulls - barx7, 135x5, 5, 225x3,3,3

Decided to do some speed singles after that.

315x1,1 405x1,1

They felt decent. But nothing great. I was doing pretty low rest periods and the last one at 405 was a little heavier than I thought. My feet knees and hips were just off. Not engaging as well as they used to and I know deep in the back of my mind I know how. I can walk up to the bar and rip it. I start to focus on form and the weight gets heavier. So I decided to do some more pulls and figure it out. I don't know the weight or reps, it was light. But they might have been some of the most important reps of my training over the past few months because I found where I am F'ing up and what I am doing right. I was nailing reps that didn't even feel like I had the bar in my hand. Exactly how I like it.

Sometimes it's important to get back to the basics, and just see what feels and works right, and implement it. The biggest things I adjusted were the tracking of my knees and how I was applying force, along with my hips. I want to see how the next few weeks and the 600 pull go and if anyone is interested I will share all of my form cues.


SLDL 135x7

DB hammer - 35x7, 45x7 BB curl 135x1, DB hammer resume- 55x5

Nice arm pump. Went home and had a big steak.



I've been working 5 AMs a lot this week and I've been getting like 4 hours of sleep a night. This has to stop. Not good for recovery lol.



I'll take some some of refined form vids next week now that I have it dialed in .

Speed pulls. last 315 and the 2 405.

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Yea man, not getting sleep more than once in a row sucks ass IMO.

Last pull, although slower, looked better IMO. Seems like your hips didn't shoot up as fast; really smooth looking rep. Granted its gotta be harder to perfectly speed rep 405 on the previous lift.
 
4 hours or less the past two nights. I was antsy to bench all day today... I'm supposed to be off today. But I am going now. I am too busy tomorrow. And need a break from working on the ole jeep.

Last pull was good form was, but I was spent from all the other sets plus I wasn't really in the zone since it was a deload day... lol.

I have good speed on some of my rep sets I have on youtube... that motivates me. anyways bench time 5 minutes ago gotta go lol.
 
Today was one of those days that started with good intentions and ended up being a grueling, put in the work and go home workout. I was praying there would be someone to spot me at the gym... Not a single guy was there. even working. So I had to deal. I blow at unracking any kind of decent weight and it messed with me.

Anyways, I'll update numbers later. Basically did hard bench and floor bench and real light OHP for my "OHP" 5/3/1 day. This is my new modification. I will do 3 sets of 5 reps at a moderate weight on the 5 week, 3x3 on the 3 week, and 3x1 on the 5-3-1 week for bench.
 
Should feel good squatting tomorrow:


I need to decide what I'm doing though as far as weight. My back actually feels oddly okay right now.
 

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