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

Nothing wrong with a hitch (in training). I hitch probably almost every last rep I do when I go AMRAP. Last rep of 465 was definitely a hitch, none of the others were though despite what the crappy view on that video may make you think. I'll own up to the ones I actually do with no shame, they have their place in training. And neither 500 rep was anywhere near a hitch. The weight is moving up and I keep the bar against my legs from the shins all the way up to the top, which is allowed and actually most efficient. My hips popping into place and locking out might make it appear like I was pushing with my hips but I wasn't. If I had a video from the front I would show you. Feel free to watch my 550 vid and see how the bar rides my quads but that is not a hitch, as per USAPL rules:

Reasons for DQ:

"Supporting the bar on the thighs during the performance of the lift. If the bar edges up the thigh but is not supported this is not reason for disqualification. The lifter should benefit in all decisions of doubt made by the referee."

There is a nice picture too showing the bar laying on a guys quads right above the knee.
See DP on his last rep: Invalid Link Removed


I understand what you mean by patterning, but you don't pattern by what you perform at fatigue on the last rep, you pattern by the 100s of other reps you pull with good form before exhaustion.
 
Look, bro. We're all here in your log by the goodness of our hearts trying to help you out, we call **** how we see it for YOUR benefit. When I got told my 500# squat was 3" high, I said "Thanks for pointing it out, guys." and I SQUATTED DEEPER. I take offense and I didn't defend myself, I took CONSTRUCTIVE criticism and I ran with it. I didn't let my ego get in the way of my gains. Jesus H Christ, man. If you need somebody to pat you on the back, find a skinny ass gym bro and have him be your hype guy. We're all here to make ourselves and everyone around us better, but it's really hard to do that when everything that gets said goes in one ear and out the other. I especially hate hearing about how squatting high in training and hitching in training is supposed to help. You practice how you play. Every real competitor I know holds themselves to a higher standard than the judges do, not a lower standard. How is a high squat going to benefit when the last inch of depth makes a world of difference? How does a hitch at a lighter weight help you when you're trying to do more weight? Don't give me some rulebook bull****. I've been to meets, I've had the rules verbally explained and demonstrated to me, not to mention reading the rulebook and I watched a guy get turned down on a SEVEN HUNDRED POUND DEADLIFT IN YOUR AGE AND WEIGHT because he hitched. He absolutely did not rest the bar on his thighs, he only hitched. And the biggest deadlift in the meet that was quite effortless was given THREE RED LIGHTS. And also, don't show me how Poundstone did it, STRONGMEN ARE ALLOWED TO HITCH.
 
Okay. What's better? To drop the bar to the ground or finish the rep with a very slight hitch. I feel like a small hitch is better for strength gains than quitting a rep. I do appreciate your input, and seans, along with everyone elses and without critique from you guys my form, especially in squat and bench, would be way worse off. I have also learned thing about pulling from you guys. If you guys give me something to work with I can change, I will work at it. So maybe I don't understand what your definition of a hitch is, but from what I understand, none of my reps were hitches except for the one I admitted to. Sorry if I came off the wrong way. I just truly believe I didn't hitch the second rep of 500. If my understanding of a hitch is somehow wrong, please, help me understand better so I know. I still have a lot to learn.


I was going to post this sweet video of dave doing some insane chain pulls... so here it is. Awesome workout, and I wish we had chains at my gym: Invalid Link Removed
 
I can see your point on gutting out some reps, however, most coaches will tell you to nail your form on the big lifts, even for reps. That's why we leave 1-2 in the tank. Gutting out that last one with compromised form can lead to poor form on max attempts, or worse, an injury. When I blew my back out, I was squatting with 275 and that's a weight I can GM now with some practice. Your big lifts will grow simply from nailing your form practice and setting PRs on the supplementary moves. Look at Westside, they strain and groan on non-comp lifts (Max Effort method) and do comp lifts with 50% of their max (Dynamic Effort method) and put up massive totals every time they step on the platform. Wendler advises 1-2 reps in the tank, and Lilly's Cube program uses laughably light weights on the main movement with backbreaking intensity on the supplementary and assistance lifts. Squatting, benching, and deadlifting would, in Russian training manuals, fall under "special sport practice", and look at football coaches who drill plays until they are executed perfectly before adding in any resistance (in this case, the defense). Most powerlifters/weightlifters will do the same. They won't even go up in weight until they're sure that the form is locked in.

A hitch can either be setting the barbell on your thighs or if you double bend your knees. Shaking uncontrollably with a max weight seems to be allowed except in the IPF/USAPL, where there are a million things that can get you redlighted (when I watched the World Games, I saw so many pointless red lights I wanted to pull my hair out). What I mean by the double knee bend is if you get the weight up to a certain point and then "get back under it", so to speak. Like this one, which is very subtle but still gets three red lights:

[video=youtube;AGidvslp0Mk]http://www.youtube.com/watch?v=AGidvslp0Mk[/video]

EDIT: Whoops. That was So you think you can... Disclaimer: Seems I can't copy and paste correctly, which renders most (if not all) interwebz advice invalid.
 
I could watch Dave's videos all day long. Check out "The Void" and also his last leg workout before hip replacement, where he takes a cane over to the rack and then proceeds to hammer out 315+all the chain in Ohio for 10
 
Your are absolutely right, and thanks. I promise I did not double bend the knees on any but the last rep of 465 and agree that is a hitch. I know I have a little hip pop at the top that makes it looks like I'm partially resting but that's just how I finish my pull into my lockout. I have a few videos of the pull from behind you can see that clearerz I will get a front video somehow next time to show you.

That is what I thought hitching was. I agree form is most important but I honestly feel like pushing out those last reps really makes a difference mentally. Pushing for more reps is like pushing that extra bit on your max to me, if I can get to that same mine set I have right before that last grueling rep, I can tear a max attempt off the floor. I love the feeling of my hamstrings screaming and ripping out of the back of my legs, my erectors locking up, glutes cramping, traps stretching and ignoring it all to keep moving and finish a rep. It's the best feeling in the world. I feel like I'm wasting it leaving anything more than a rep in the tank, and even that sometimes. Some days I do hit prescribed work, usually days I feel like garbage and my body says so.

You are right about wendler saying leave on in the tank but I never know til I get it up there if ill be close or not. I mean I hit over double prescribed reps on that set. If I cut it off at my 3 there is no way I would get the benefit I will from pulling 7. I have tried doing less weight but I feel like my volume is so low on 5-3-1 I need to increase some intensity for me. I've made some great progress like this so far.

I was actually surprised that the usapl book said you can step side to side and rock toes to heels but you can't step?

Again thanks. I wasn't trying to be arrogant or stubborn, and I know you guys are trying to help.
 
Thanks. A crappy old Velcro one. I'm looking into a new one that I could use in a meet if I ever compete.
 
D3w2c7 Upper. 190.5 bw

Some homos decided to so some hybrid chicken dance/shrug right in the cables/rack area and I couldn't hit pecs or tris the way I wanted. And had to use the crap pull up bar. Anyways I ended up with.

Bench- Warmup. All reps long pause, explode. 225x5,5 245x5 255x5

Chin-ups-23,+45x5, +90x3,+100x1

Tris
 
LizKing531 said:
Nice! One of these days Ill wear shoes lifting ...LOL. sprained ankle while back, fastest recovery ever when I kept doing squats barefoot and I've stayed barefoot since.
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Some nasty mother fckr keeps walking around my gym barefoot from the squat cage to all over the place. Blows my mind. I'm like GD bro, don't you know how fcking dirty a gym floor is! I've literally never seen anyone swab that sh*t either...

Zero drop running shoes are the closest you'll ever see me barefoot in public
 
CountryLiftin said:
Yeah it's my left cuff, it clicks. I do my band work and stuff for it and nothing else bothers it. It's usually after I do all my BB work and it's weak/tired. What hurts is sitting the DBs down to my side at the end of the set, after I do that it hurts slightly during the exercise. I can't sit up with 80s+ most of the time. So I lay them beside me while I sit up. I need a free bench with a hook for my feet to sit up. Or dump the right side and sit up with the other one I guess.
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I rarely do DB flat bench anymore because of my R shoulder cuff. Incline is better for me. You can really notice how much it effects me when I do DB rows. My left shoulder is solid as steel but the right one shows damage
 
Ya our floors actually get mopped amazing but still filthy. I can't stand some if these idiots anymore. I'm back to my college gym starting next week anyways.
 
And back down that dark road we go...
 
PalmFist said:
I rarely do DB flat bench anymore because of my R shoulder cuff. Incline is better for me. You can really notice how much it effects me when I do DB rows. My left shoulder is solid as steel but the right one shows damage
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They feel good til I tweak it. I dunno. My trap is still being pissy so I haven't done anything above flat in a while. Hopefully fix that soon.

Not too worried. Bench is better than ever and feels great today.
 
What the fck! I'm all for gay rights and sh*t but strutting around in your own home in a thong recording yourself... Please don't tell me you follow this sh*t. Lol

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I'm not sure I want to watch that link... Lol. Herd what did you start.

Anyways 225x5 vid first easy set: Invalid Link Removed
 
PalmFist said:
Some nasty mother fckr keeps walking around my gym barefoot from the squat cage to all over the place. Blows my mind. I'm like GD bro, don't you know how fcking dirty a gym floor is! I've literally never seen anyone swab that sh*t either...

Zero drop running shoes are the closest you'll ever see me barefoot in public
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luckily I'm in my own basement -
 
I was actually weak on them yesterday, I can usually probably bang out 2-3 pullups, I went to hit one after the chinups and my bis were so dead I got a half rep. I think 2 weeks ago I worked up to 1 rep chin and pull up +100. Goal is to do 5 sets of 10 w/ a 45 on pullups some day. I can get the first set right now, that's it. lol. Pullups are fantastic for back strength/development. Literally 5 sets 2 times a week makes up for all the other back work I used to do. I seldom add any on top these days after deads and squats have their way with me.



Today was squats. My squats feel stupid weak, but my form is getting way better. I felt kinda rough going in today but had a decent session.

D4W2C7 Squat BW- 191.5

mobility
squat- warmup, 225x3, 245x3, 275x3, 305x6 ,335x1(joker TM=340)

leg curl, 110x10 3 sets,

core
tris

I felt bad for not going as deep as I wanted last week so I made sure I murdered depth this week. It was a ton harder but I'm developing strength and drive out of the hole which is what I need. As soon as the hips catch up my squat will skyrocket. You can see my 335 set, the weight shoots up once I get it moving. This was a morning workout, which I hate but it turned out well.

Vids:

Invalid Link Removed

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335 looked solid man! I would lower the pins some for two reasons: squating the weight out, and having it go smooth on the back up. Looked like it dropped down a little. Didn't affect the rep, but might on an absolute max.
 
Yeah, the issue is the next one down it's like 5 inches. I'm right between them. And I hate how I have to get so low under it to unrack. When I got any higher than what I hit today I usually drop them down one because I can't get it out otherwise.
 
CountryLiftin said:
Yeah, the issue is the next one down it's like 5 inches. I'm right between them. And I hate how I have to get so low under it to unrack. When I got any higher than what I hit today I usually drop them down one because I can't get it out otherwise.
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Yeah that's my issue too - just right in between where I need the pin..
 
I think the placement on the pins is better on my rack at school which will be 95% of my workouts the next 8 months. Move back in Sunday, back to being busy as hell every second of my life and not sleeping. Wish me luck gents.
 
So I take 2 caps slinshot and I feel like I didn't even eat 2 hours after I stuff my face. Pretty sweet.

I also noticed that for a cycle or two there I was doing my percentages by 5% instead of 10% like you are supposed to. So instead of doing 75%, 85%, 95% on the last week, I would do 85%, 90%, 95%.... lol. nothing wrong with that just a lot more heavy work. That said, it may not be a bad thing.
 
CountryLiftin said:
So I take 2 caps slinshot and I feel like I didn't even eat 2 hours after I stuff my face. Pretty sweet.

I also noticed that for a cycle or two there I was doing my percentages by 5% instead of 10% like you are supposed to. So instead of doing 75%, 85%, 95% on the last week, I would do 85%, 90%, 95%.... lol. nothing wrong with that just a lot more heavy work. That said, it may not be a bad thing.
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Good to here about slin shot people sleep on that product.
 
I'm enjoying it so far and don't doubt I could use it more than I do but I'm limiting it to 2 caps a day to stretch it out. I may bump up to 3.
 
Well schools underway. Busy.
Yesterday: BW-189 D1W3C7 Bench

Bench- warmup, 230x5, 255x3, 285x2(+1), 225x12

floor bench DB - 55x12, 80x7,7, 60x12

tris

was a quick day because I had a meeting for week. I have two jobs this year. Got sick last night, bad stomach cramping/constipation, probably from the crappy food at the dining hall being soaked in grease, butter, etc. I have barely eating today and supposed to be deadlifting. 485 is the heavy set. I have another meeting tonight at 6, I'm eating now.... hoping to be feeling alright to go do some pulls, although I may not go that heavy.... well see how I feel. My stomach/gut is still really painful.
 
Nice bench work buddy
 
Danb2285 said:
Nice bench work buddy
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Thanks. I think I had a 3rd in me but the bench is higher than my one at home and really slippery and I couldn't hold my arch as well as I like. I need to readjust to the new equipment.
 
capo180 said:
best of luck with balancing school/work/training.. on campus dining is the worst.. i hated it.
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Thanks. It's a pain but I haven't had issues in the past. I'm still in my undergrad so not bad yet til doctorate school.
 
Today. D2w3c7. Deads. Bw 187.4 with clothes/phone and shoes. So around 183 real weight. Being sick took about 2 pounds off me.

Deads- warmup. Bar. 135x7 225x7 315x3 385x5 435x3 485x1 joker 515x2

Added straps for last two because these bars are bigger than standard and very slippery. Also you can't fit many plates on. On 485 the 5 plates fell off after the first rep. Which is why I did the heavy double. Herder I took your advice and made sure not to even get close to hitching so I don't pattern wrong. For feeling so sick and weak I had an awesome day. Just eating some dining hall food and my stomach already feels bad... Milk smells sour almost like beer so I'm not drinking it anymore...

Finished with bis abs and back extension assistance.

All I ate today was 2 tiny granola bars a perogie and about 10 grams of burger. It was making me sick again. Then a pack of tuna and some oatmeal 2 hours pre. So I'm way low on cals. Trying to make them up now.
 
515 and 485. These plates are stupid fat.
 

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Speed bench today. Worked up to 250. Arch kept slipping out and this whole setup here is weird for bench. I worked on tweaking form for this equipment. Did some tris chins rows Db Arnold's and cuff/banded work at the end. Nothing insane today.
 
Ya they are. Bench/power rack thing is weird and higher and the bars are all bigger too. Adapt and move forward.
 
rob112 said:
That's how my gyms bars are, short and fat. They suck ass. When in Rome.
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Adapt and excel. I like my home gym even if it has too many old people and 45s that actually weight more than 45... Haha. Oh well. I'm here so I gota make it work.
 
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