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

Time for squats boys. Time to go big. I have a good feeling about today.

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Depth? IMO maybe a little shallow but very close. I don't know that I could get much deeper. Maybe spread the knees more... 365x1, 405 fail, 385 fail, 385x1 (pic) weights actually 389. 4 "46" plates.

Vid when I get home.
 

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One to two inches high. Push those knees out harder and keep your chest up a little more and you'll get it easy.
 
Take a look at the front view of all of Sean's squats and my most recent ones. You'll see how the knees track way out wide past the feet on the way down. That's how you bury your squats.
 
Could my feet be too wide to the point of not getting my knees out past my feet enough? Feet around about 6 inches outside of shoulders each side. Knees track directly over. Also should I have more arch in my low back or is it good as it is (flat)? I hit deeper and I come up to about 6 inches out of my squat and hit a wall. Even with 405 I came up 6-8 inches from basically ATG (hams hit calves and stop me) and I hit a wall. I must have weak hips for the sticking point there. Ill put my fail reps up too for you to critique.

I can tell keeping the knees wider is helping. I couldn't squat this to depth ever before. I guess just keep working on form and widening the knees and hip strength. Ill try to bring my feet in and widen knees more next week.

What exactly do I want to align for "depth" I was always under the impression of either a line through the center of knee to mid hip or knee crease to low point on the butt.
 
CountryLiftin said:
Could my feet be too wide to the point of not getting my knees out past my feet enough? Feet around about 6 inches outside of shoulders each side. Knees track directly over. Also should I have more arch in my low back or is it good as it is (flat)? I hit deeper and I come up to about 6 inches out of my squat and hit a wall. Even with 405 I came up 6-8 inches from basically ATG (hams hit calves and stop me) and I hit a wall. I must have weak hips for the sticking point there. Ill put my fail reps up too for you to critique.

I can tell keeping the knees wider is helping. I couldn't squat this to depth ever before. I guess just keep working on form and widening the knees and hip strength. Ill try to bring my feet in and widen knees more next week.

What exactly do I want to align for "depth" I was always under the impression of either a line through the center of knee to mid hip or knee crease to low point on the butt.
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Top of the thigh at the hip below the top of the knee. That's the language of every powerlifting fed. That's also why I hike my shorts, it's not so you guys can see my massive, tattooed quads. ;)

It sounds like your feet are too wide, which is keeping you from hitting depth. I go heels at shoulder width and toes out 15 degrees. Try with some light squats. You'll find that too narrow and you won't be able to externally rotate without rolling onto the side of your foot, too wide and your hip flexors will hang you up like a marionette. I go just outside of that threshold, to maximize depth and to maximize my quad involvement. You'll find what works.
 
It sounds like my issue is my hip flexors hanging me up from being too wide which makes sense. Thanks for the "by the book" def. I'm sure my shorts aren't helping me look to depth either or the fact that the camera is so low lol. I know I have a TON of room to improve on my form, so I'm not worried about weight now although I am happy with basically hitting 385 today. Definitely improvement. The 365 was WAY deep. I might calc my 5-3-1 max from say 375. That puts me at 340 which is where I was gona be for this cycle anyways... sounds right to me.
 
Just shy buddy, strength looks there. Just a slight mechanical error as the guys are saying. That can be fixed!

I can't get depth super wide either. Maybe if the weight was heavy enough I could force depth...I go 2-3 inches wider than the shoulders...medium stance.
 
rob112 said:
Just shy buddy, strength looks there. Just a slight mechanical error as the guys are saying. That can be fixed!

I can't get depth super wide either. Maybe if the weight was heavy enough I could force depth...I go 2-3 inches wider than the shoulders...medium stance.
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That's where I feel I am too, medium stance. I just air squatted and I can't get my knees any wider than toes lol. I need to get you guys a front view of my squat I think that will help, there is no room for a camera though. I think getting my chest up more will let my shins stay at a more vertical angle... and let my hips drop lower as well which should fix my issues. I tried to do that on the last set in my vids.

By the way, weight is up to 193.5 today.... holy crap. Idk whats up with that. I'm getting heavy. Maybe I need to diet lol. Or workout more... hmm. more volume or less food. I'll just eat less. And workout more sets. okay.

Video is up:

First one is 365, idk how that got lost.
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I like eating too much so I would rather eat and then cardio the cals off. Lol
 
Vid looks like knees out more and you hit depth and may even get out of the hole on the failed attempts.

Hey man, nothing wrong with a little weight gain ;)
 
AZMIDLYF said:
I like eating too much so I would rather eat and then cardio the cals off. Lol
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I can easily eat less though. No big deal. It's the midnight snack I have to drop which is junk food anyways. Haha.

rob112 said:
Vid looks like knees out more and you hit depth and may even get out of the hole on the failed attempts.

Hey man, nothing wrong with a little weight gain ;)
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Yeah I guess just focus on getting and keeping the knees out and accelerating out of the hole.

I'm gaining too much though. Lol. I need clean and lean not junk.
 
Your first move out of the hole needs to be either "head back" or "arch" to keep your hips in the movement so it's not a GM and you'll nail those weights and more.

EDIT: 315 was my favorite rep. You didn't sit too far back, you kept your hips under you and your chest up.
 
herderdude said:
Your first move out of the hole needs to be either "head back" or "arch" to keep your hips in the movement so it's not a GM and you'll nail those weights and more.

EDIT: 315 was my favorite rep. You didn't sit too far back, you kept your hips under you and your chest up.
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Should my hips be back and open or forward and open? I have a lot of F'd up pelvic issues from my SIJ. I feel like it should be back at the bottom to help keep my back up and tall in te chest, but forward lets my hips open more. I still need to sit back more I think. I'm gona start 135 squating on deadlift days for explosiveness and form.

Neutral head and more arch at the t spine? Open hips and wide knees.
 
I think you sit too far back. I think a lot of raw squatters sit too far back. I actually cue myself to sit down, not back. But that's because I'm a wrestler. Hips, hips, hips is the name of the game. Keep your hips back for defense, fire your hips in to score, fire your hips out to escape, hug them with your hips on top, and high hips wins in scrambles. I get kowtowed over whenever I get my hips too far back. It took me awhile to realize that.
 
I second Herder. Also, work on screwing your feet into the ground to generate more torque and pushing on the outsides of your feet. That will engage your hips better and you'll be more able to push your knees apart more. The type of shoes you're wearing can have an effect on that, as an athletic shoe has a lot of give to it.

my favorite image v
 

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The outside of my shoes are actually ripping from age now haha but I love them I can get so tight with them to the ground and screw in like you said.

So I really need to work on getting my hips under me and my knees out. Weight on the outside of the foot. I think it's more a hip mobility issue because they do NOT want to open, lol. That's something I need to learn.

Herd your saying more shin angle and therefore more upright torso as a result of sitting more forward and keeping the hips under me is what I need to so.

Thanks Sean yeah that makes sense. I think I just need to learn and get the form down better each time. Work on getting the hips open under and knees out and the rest will follow.
 
CountryLiftin said:
The outside of my shoes are actually ripping from age now haha but I love them I can get so tight with them to the ground and screw in like you said.

So I really need to work on getting my hips under me and my knees out. Weight on the outside of the foot. I think it's more a hip mobility issue because they do NOT want to open, lol. That's something I need to learn.

Herd your saying more shin angle and therefore more upright torso as a result of sitting more forward and keeping the hips under me is what I need to so.

Thanks Sean yeah that makes sense. I think I just need to learn and get the form down better each time. Work on getting the hips open under and knees out and the rest will follow.
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You need to keep the hips under you and not sit back so far, but you still want vertical shins. How do we do this, you ask? Look at KStarr's all purpose stance squat. His shins are nearly perfectly vertical in that picture, he shows side views. When you're really mobile, that is what will happen. At first, your knees will probably come forward. My knees come out to either the balls of my feet or all the way out to my toes.
 
herderdude said:
You need to keep the hips under you and not sit back so far, but you still want vertical shins. How do we do this, you ask? Look at KStarr's all purpose stance squat. His shins are nearly perfectly vertical in that picture, he shows side views. When you're really mobile, that is what will happen. At first, your knees will probably come forward. My knees come out to either the balls of my feet or all the way out to my toes.
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I can do it standing too it's when I get 3 or 400 pounds on my back I can't do it. I think it's hip mobility holding me back. I'm bending my back over and at the ankles instead of mostly at the hips/knees. Makes sense I think?
 
CountryLiftin said:
I can do it standing too it's when I get 3 or 400 pounds on my back I can't do it. I think it's hip mobility holding me back. I'm bending my back over and at the ankles instead of mostly at the hips/knees. Makes sense I think?
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If you can air squat perfectly but can't do it with weight, it's not a mobility issue, but instead a stability issue. Some wall sits with bands around the knees will cure that. Just try to screw your feet harder into the ground and do the agile 8 until you're nailing it.

That felt like a priest at confession a little bit. "Do 10 minutes of air squatting, three sets of wall sits, and 10 Agile 8s, and all is forgiven. Remember that God and Brandon Lilly love you, my son."
 
CountryLiftin said:
I can do it standing too it's when I get 3 or 400 pounds on my back I can't do it. I think it's hip mobility holding me back. I'm bending my back over and at the ankles instead of mostly at the hips/knees. Makes sense I think?
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squat like you're sitting on the toilet. let's not make it any more difficult than that...
 
Oh, and squeeze your butt and pull your rib cage down after you walkout. I used to do it too and Rodja spotted it. Your knees aren't locked and you're hunched. There will still be some hunch but it'll be a big relief on your lower back
 
napalm said:
squat like you're sitting on the toilet. let's not make it any more difficult than that...
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I like it. It's gotta be simple. I don't even think about my lower body when I'm squatting. I just think "Don't fall on your face a$$hole."
 
You could also try front or Zercher squats to learn the body/hips position too.
 
1001 squat tips later...


You guys crack me up. Thanks. Ill be working on it.

I can't front squat.
 
I can't hold the bar there. I'm like an immobile old man. Everytime I try I can't get my arms/elbows pointed up enough to control/hold the bar. I'd rather just stick to back squat than try and learn something else too, at this point.
 
Try again! I have a broken clavicle that protrudes out awkwardly. Try using wrist straps around the bar to use as handles. Might work better
 
Sean1332 said:
Try again! I have a broken clavicle that protrudes out awkwardly. Try using wrist straps around the bar to use as handles. Might work better
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I go through trying and quiting every couple months but ill try again haha. It's like my back cramps up and my wrists aren't flexible enough.
 
Straps on the bar is where its at for front squats - my wrists hate me when I try normal style.
 
CountryLiftin said:
I go through trying and quoting every couple months but ill try again haha. It's like my back cramps up and my wrists aren't flexible enough.
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Or try crossed arms, maybe. It's definitely better to be able to get into the front rack, something to work on. Always something to work on.
 
herderdude said:
Or try crossed arms, maybe. It's definitely better to be able to get into the front rack, something to work on. Always something to work on.
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I can sorta do it crossed. Still weird.

So dpol and slinshot are gona be here today. yay!

Gona go to the gym and do form on the big 3 for like 15 minutes each or so. Gona try and look through the plethora of tips you guys gave me last night 1 by 1.

I shoveled a trailer full of sand this morning so that was fun. My thumb that I dislocated back in the day is acting up this week so that's kind of on my nerves. Hurts pretty bad today actually. My wrists were hurting me on my squats yesterday too and my back has nice bruises/burn makes from the bar. I dunno when I changed something but I've never had either of those issues before squatting.

Lunch
 

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You can also throw these in the mix:



They will work the same stability and upright form
 
Thanks AZ.


I need to decide how I am gona dose this slinshot/ dpol.

I'm thinking doing the slinshot as soon as I leave the gym, have my shake at home and my "meal" normally follows shortly after and is high carb. Do I need to wait 30 minutes to eat or just go to town?

dpol.... a lot of people are saying w/ a meal 1 hour intra.... I can't workout that soon after eating.

So can I take it 30 minutes pre workout, or should I take it like 2.5-3 hours pre workout when I normally eat.

Anyone who has used please give some input.
 
Dpol - I always took it preworkout. I had the powder, would mix it up with my pre
 
I think I got caps from Aaron.


Slinshot my pre meal then? Or pre and post. I was under the impression some people had used it post with good results.
 
CountryLiftin said:
I think I got caps from Aaron.

Slinshot my pre meal then? Or pre and post. I was under the impression some people had used it post with good results.
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You can use it post and it even says so I believe, but I believe the general consensus on GDAs/insulin mimickers is to not use them post workout, seeing as you already have increased insulin sensitivity, so it wouldn't be absolutely necessary. So, I save all mine for other high carb meals. If that happens to be you're preworkout meal, then yeah take it then. If your logging it or taking it on behalf of Purus, then obviously do what they instruct you to. Just my .02
 
Sean1332 said:
You can use it post and it even says so I believe, but I believe the general consensus on GDAs/insulin mimickers is to not use them post workout, seeing as you already have increased insulin sensitivity, so it wouldn't be absolutely necessary. So, I save all mine for other high carb meals. If that happens to be you're preworkout meal, then yeah take it then. If your logging it or taking it on behalf of Purus, then obviously do what they instruct you to. Just my .02
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Yeah it does say post on the package but hey whatever. Yeah, I pretty much eat ~25 carbs AM, 75-100 both pre and post workout (lunch and diner), and then ~50 at night plus I get around 150 easy from milk a day.

I could take 1 cap w/ pre 1/ post, or 2 pre, or 2 post. You make a good point about already having a heightened Insulin sensativity post workout. I have seen a few studies saying pre workout meal is just as important as post, so splitting it may not be a bad idea. I'm ready 15 minutes prior on here so I can pop a cap, leave the gym, get my shake and cook my meal and be just about right. I'll see what 1 cap before feels like, then try 2 sometime and see if I feel a difference.

I'm gona try the dpol pre workout, see what happens.

I'm not loggin this stuff but I will review it and let you guys know my thoughts/results throughout. Got my protein, condense, alcar, slinshot, dpol, creatine, and I'm ready to go for a few months haha.

Is dpol gona be fine at 4 days a week? I know I took DAA before 6 weeks straight and I'm not sure how dependent it is on building up in your body for effectiveness.
 
Dpol prewo for the nitrates in it.

Most GDA's say to take them post but I'd rather save the caps for other high carb meals. I either do 2 or 4 with meals. Post will still be good tho

I took 4 the other day, then right at lunch I had to take the boat offshore for a case. I didnt experience any ill effects or go hypo. Try it pre-sleep. A company will never advise it but it may help you sleep better
 
Sounds good my man.

I guess I will have to see how long the dpol takes to "kick in" for me and time it accordingly.

I ran intervals today, heres how it looked

~600 m - 2 mins, 2 min rest
~300 m -1 min, 1 min rest
5 ~100m sprints. - 15-20 seconds

Covered just over 2 miles all walking/running accounted for. Not bad really.

I was running the lake where our schools XC course is, I know distances from running competitively so much, and just timed everything. I had to run in my trainer shoes which I never use, and they are heavy as heck for sprints but support my legs/feet. Goal was get some blood moving, burn some calories, and help leg recovery from yesterday because I am stiff and achy as heck. I do feel a lot better now, but it was hot as all hell out.

Got my stuff, thanks Aaron. Looks good. ready to rip into it monday and excited to slam some good bench now that my arch is down.
 
I usually just take my D-pol with the biggest meal I eat before my workout.
 
AZ, how lasting are the pumps? I know some people have dietary issues w/ the DAA or nitrates, so take with meal. I kinda wana play around with dosing. with meal, before workout, etc.
 
I'm officially out of natadrol...

It was a good run, I put on a ton of weight, got stronger, overall feel good but not as good as runs I've made in the past. I could be getting use to it as this is the 5/6th time I've used it or so.
 
Literally what you guys said about squats makes perfect sense now. I have a great air squat! Haha. I think I heard "sit back" one too many times and like herd said was sitting back too much. I can now "sit down" and have my body upright, body inside hips "in the hole" and knees are slightly outside of feet which are just past shoulder width. Feels good. Need some hip mobility but it's there.
 
Sean1332 said:
Dpol prewo for the nitrates in it.

Most GDA's say to take them post but I'd rather save the caps for other high carb meals. I either do 2 or 4 with meals. Post will still be good tho

I took 4 the other day, then right at lunch I had to take the boat offshore for a case. I didnt experience any ill effects or go hypo. Try it pre-sleep. A company will never advise it but it may help you sleep better
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The only thing I want to add is to the 4 days a week question. Take DAA 7 days a week if using for testosterone boosting. On off days timing is irrelevant, unless you need the focus dose it pre-event of focus as it has a slight nootropic effect.

Otherwise Sean got you covered.
 
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