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

Squat was rough today. Up to 325x2(+1) and a rep set after and intense assistance. Form was garbage. I need to focus. Hitting really deep, way below parallel tho. My bad SIJ has been bothering me.
 
CountryLiftin said:
Squat was rough today. Up to 325x2(+1) and a rep set after and intense assistance. Form was garbage. I need to focus. Hitting really deep, way below parallel tho. My bad SIJ has been bothering me.
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Squats are my most inconsistent lift for sure. There are so many moving parts it's hard to coordinate them all. Some days I bury 'em but feel terrible, some days I feel strong like bull and I'm high. Just keep at it, man!
 
With my old a$$ it is all by feel. The days I feel tight I have to really grind out a ton of warm up sets until the groove is greased. Somedays things just feel good from the get go and I can get to the working sets quicker.
 
Legs are nice and sore today. Gona do some good mobility work tomorrow and loosen those quads up. I'm worn out and stressed out from this week. Thank God it's Labor Day weekend.
 
CountryLiftin said:
Legs are nice and sore today. Gona do some good mobility work tomorrow and loosen those quads up. I'm worn out and stressed out from this week. Thank God it's Labor Day weekend.
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I feel you man, I've been the same. If I didn't get to train to vent stress I'd be a grade A a$$hole.
 
Day1 w1 c8 bench. 185.6 in clothes

skipped deload week

Decent bench day. I'm gona keep doing my heavier percents (5% increments not 10) and see how it does. Got 260x6 even with crappy equipment and arch still needed work. I really killed back then too. Some tris and floor bench even though my gym rack doesn't allow proper setup.

Would have been a slow 7th rep with 260 but I didn't know the guy spotting me well although he was really cool and a little stronger than me. I didn't know that til later.
 
rob112 said:
Nice work. You still doing first rep last setup?
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Eh not really but sorta. I've just been dropping to a light weight (close first set) and pounding it out. Instead of failure on the heavy set I go to right before. And I don't do this on dead. Usually a joker for dead. But sometimes jokers on bench/squat too. Depends on my feeling that day.
 
CountryLiftin said:
Eh not really but sorta. I've just been dropping to a light weight (close first set) and pounding it out. Instead of failure on the heavy set I go to right before. And I don't do this on dead. Usually a joker for dead. But sometimes jokers on bench/squat too. Depends on my feeling that day.
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Word. I gotta read the joker set thing a few more times. For now I will overload on ever third week(5/3/1 days) with slingshot/reverse bands.
 
capo180 said:
strong lifts man. wish i could get that type of strength at 185 bw.
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Thanks.

rob112 said:
Word. I gotta read the joker set thing a few more times. For now I will overload on ever third week(5/3/1 days) with slingshot/reverse bands.
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I've just been throwing around 95-105 of TM on deads and a little lower on squats. I basically play off feel and what I know my numbers are. I'm gona change things up when I get time to sit down. I'm swamped right now getting used to new classes and work etc and new job.

Yesterday's workout.

Deads. Reg 5-3-1 percents. 440x5 for heavy set. Then 495x2 joker. Bis abs and erector assistance. Bw was like 188. TM this cycle is 520. I'm gona go lighter next week, no joker. And then hold back to 1 on the third and try and do a 535 double I think. But will go off feel. Tomorrow I'm gona try and focus on form good before hitting the bench sets and im gona keep it real light an just do explosive no pause sets of 205. Maybe like 10 sets of 5 or something crazy. Squats blew last week so I gota fix them this Friday too.
 
Crappy bench day, crazy pump. I'm gona stop doing as much weight on Thursdays. Idk what to do unless I OHP again. Just grinding reps out. Did work at 225x10,8,10. Finally got 5 sets of 10 chins with good form.
 
CountryLiftin said:
Crappy bench day, crazy pump. I'm gona stop doing as much weight on Thursdays. Idk what to do unless I OHP again. Just grinding reps out. Did work at 225x10,8,10. Finally got 5 sets of 10 chins with good form.
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Thursdays is about football and impractical jokers on truTV.

We all have those off days.
 
rob112 said:
Thursdays is about football and impractical jokers on truTV.

We all have those off days.
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Ya I always do but I've been going heavy for almost 2 months 2x a week. I need time to heal and grow too. I've been thinking about it but bench isn't at the level where I'm gona over work I'm not that strong yet. But then again I am stronger than I was. Maybe I underestimate the toll on my body. Anyways it was a low volume short session but very good looking back despite feeling weak. My tris just flat out died on me. I'm not liking this bench set at all
 
Came back with a great squat workout. Best in weeks. 4.5 hours of sleep 7 am morning workout. You know how much I hate them. Anyways got my sets of 5 easy and slammed 300x7(+2). Last rep was ugly but the first 5 were great. Tons of power and form was right on. No pain today. I think hips are finally coming around and getting stronger. I need to do a lot of mobility work. A key difference today I think was doing more to warm up and get mobile. I was cold it was 45 this morning and we had the air off windows open fan on in the room... I was chilled to the bone.
 
I think I'm ready to find a meet. I need to get my feet wet. I have a ton to learn but I need to have something to work towards.
 
Awesome update(s).


And I agree with Napalm. Go for it. It's a good time. Just pick your openers smart so you don't bomb and you'll have fun. Your strong too so you'll do very well.
 
Thanks guys. I think ill open with stuff I've nailed before or 95% TM. Then go training max then real my. My bench training max is currently my real max. Squat TM is just under my real max and my dead TM I can pull for probably 3-4 reps on a good day. I'd probably open 305/275/475 335/295/525 then go like 365/305or315/550 or more if I felt good. I really would like to see my squat number go up. It's just gona be hard to find a meet I can go to and work around school. I'm busy as hell. I need to look for one again.

I'm sure you guys will be able to help me figure stuff out once the time comes.
 
Found a meet... It's a freaking Friday and the last day classes. F me.
 
What's the meet? You considering it?
 
It is non sanctioned but it's the closest meet ive ever seen to me. Like an hour. But no info or registration was available yet. It's December 7th and a toys for tots event too.
 
Double post. I did some ATG squats today with 225. I'm talking down below parallel and relax the hips to really sink low and explode out of the bottom. Made the hips and legs feel great and I think will help me open up and drive through the hips more.
 
CountryLiftin said:
Double post. I did some ATG squats today with 225. I'm talking down below parallel and relax the hips to really sink low and explode out of the bottom. Made the hips and legs feel great and I think will help me open up and drive through the hips more.
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I try to do my assistance sets ATG - figure it would only help to work on the full range available, strengthening everything for heavier, parallel, attempts
 
Day1 week 2 cycle 8. Bench. Bw-190 clothes shoe and phone.

Bench- warmup. 135x10,10, 225x3, 245x3, 275x4(+1) 290x2 (joker/95%) 225x11, add black and blue bands under benchx6,6.

Bent over rows strict 135x7 185x7,7
Pull-ups 15, 10wide. Some weighted low reps
Tris. Cable pull downs and kick backs.

Bench wasn't perfect today but form was way back on track and I felt good and recovered. That's the heaviest double ive ever hit.
 
Thanks. I am really happy with my bench progress. Heaviest I've ever done was 315 at like 200 pounds BW. I feel like I can crush that now at like 185 true body weight... And I will soon be past it. Progress has been slow but definitely steady. I mean I struggled for 285 a few months ago now I can triple it. It's not like my deadlift gains but, longterm it's solid paced progress which is what 5-3-1 is built around.

I found 2 meets, one I am really considering. I don't know anything about this fed though... This is the one that's close to me. like an hour 20 from my college. I would go on a weekend.

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This is the other maybe. It's sooner so I doubt it. Invalid Link Removed
 
CountryLiftin said:
Thanks. I am really happy with my bench progress. Heaviest I've ever done was 315 at like 200 pounds BW. I feel like I can crush that now at like 185 true body weight... And I will soon be past it. Progress has been slow but definitely steady. I mean I struggled for 285 a few months ago now I can triple it. It's not like my deadlift gains but, longterm it's solid paced progress which is what 5-3-1 is built around.

I found 2 meets, one I am really considering. I don't know anything about this fed though... This is the one that's close to me. like an hour 20 from my college. I would go on a weekend.

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This is the other maybe. It's sooner so I doubt it. Invalid Link Removed
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RAWWR fed is very simple. It's very strict in drugs and equipment. You get a belt and wrist wraps. Pick a date, pick your openers, and DO IT!

Here's the records for 100% RAW:

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I already checked the records earlier. They are tough! Way more than rps. At least what I'm lookin at. They let you use Velcro belt too so all I need is a singlet. And they are cheaper than the rps meets I've looked at too. I guess I just need to pay and step up and go for it... I checked then out some more earlier today. Should be interesting if I do this...


And can you confirm it's a full meet? It's kinda of confusing and one of my friends thought it wasn't.
 
Probably bc RPS is new.


Which ever one you do you'll most likely have a good time.

Nice benching mang
 
Thanks man. I'm really anxious about doing one honestly haha. I think afterwards ill be so happy and love it. I'm just always apprehensive about stuff.
 
Average dead day. Felt tired and was sleepy and sick idk what was up worked up to 475x4 solid reps and let it go there. That's plus 1. D2w2c8 body weight 190 with clothes etc. light assistance work. Low back was really beat from the heavy volume bench I think. My erectors/lats cramped bad yesterday on my last set.
 
Some light bench/back/core work. BW 188. D3w2c8

Bench- 135x10,10,8 225x1 255x1 275x1,1,1 225x12,10

Seated oh Db press. 50sx12,12,12.

Cable row v handle. - 14x8,12,12

Abs.

Rc band work etc.

Taught a guy how to dead better today. Good form. Mechanics stance etc. still in the basics. My back thing acted up today between bench and rows. I've been dialing back the bench volume. I don't know what to do with my Thursday since I can't OHP though. I was doing speed work but I'm usually so beat my speed work is slow. Lol. Today was good though. Bench felt nice. 275 felt a little heavy but I did slow reps touch. Short pause and then power up really to focus on form under close max weights without going too heavy. I was happy.
 
Nice sess brother. Solid volume with 225.

I've been helping other people w/ form and programming as well. I like offering advice to people that are willing to listen and implement new techniques.
 
Thanks bro. I help people who ask but I don't bother with anyone else. Some people just don't wana hear.
 
Crappy squat day. My body just felt awful and I couldn't get my left hip loose. Pelvis was doing some bad anterior tilt and I think my SIJ has been acting up. I wasn't able to keep tight like I wanted and ended up failing the 3rd of 315 which I can normally do no issue. I hit some 315 singles and my accessory hard and left. Gona go easy on my bench next Thursday and save it in the tank for Friday squats. Arch is killing me.
 
In other news I need something to replace good old natadrol. I just got done with my dpol and while I felt it work and the pumps were there I want something else now. Looked at anabeta again, the massfx stuff, a few others. Anyone have any suggestions or something they like? I don't really need anything but I'm not sure.
 
CountryLiftin said:
In other news I need something to replace good old natadrol. I just got done with my dpol and while I felt it work and the pumps were there I want something else now. Looked at anabeta again, the massfx stuff, a few others. Anyone have any suggestions or something they like? I don't really need anything but I'm not sure.
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If inflammation is no issue ARA
 
yeah ArA seems to be most peoples go-to, as far as the non-PH route goes.. i think im gonna do a cycle of that myself in a couple weeks.
 
Eh I don't think extra inflammation is good. I've always been injury prone and always have something inflamed. Idk.

Bench. D1w3c8. Bw 186 in clothes. (I'm light!)

Bench warmup. 230x5 260x3 290x2(+1) jokers/extra- 305x1 295x1 265x6 225x11

Db bench db rows 80x12,15,12 strict and a few pullups (30)

on 265 I got a 7th but died at about 2/3 or a little more up. Needed a little spot.

Awesome bench day nice volume and I hit my max(also training max) after all that. I definitely have 315 in me maybe 320. Form was goofy today too idk why. My spotter sucked which didn't help.
 
CountryLiftin said:
Eh I don't think extra inflammation is good. I've always been injury prone and always have something inflamed. Idk.

Bench. D1w3c8. Bw 186 in clothes. (I'm light!)

Bench warmup. 230x5 260x3 290x2(+1) jokers/extra- 305x1 295x1 265x6 225x11

Db bench db rows 80x12,15,12 strict and a few pullups (30)

on 265 I got a 7th but died at about 2/3 or a little more up. Needed a little spot.

Awesome bench day nice volume and I hit my max(also training max) after all that. I definitely have 315 in me maybe 320. Form was goofy today too idk why. My spotter sucked which didn't help.
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Bad spotters can phuck w/ your psyche, solid pressing again tho.

I'm starting an xgels/anabeta/Dpol stack here soon. 8)
 
Solid benching man. Pound for pound very strong.

CincyKiller45 said:
Bad spotters can phuck w/ your psyche, solid pressing again tho.

I'm starting an xgels/anabeta/Dpol stack here soon. 8)
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Going all in on that bad boy. Get ready for extreme pumps with ARA and nitrates. Should be sweet!
 
CincyKiller45 said:
Bad spotters can phuck w/ your psyche, solid pressing again tho.

I'm starting an xgels/anabeta/Dpol stack here soon. 8)
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Definitely. The bar was drifting a little on me i think from the inconsistent unrack and on the 260 warm up he like pulled it out of my hands into the rack and it almost fell on me lol. Like he just yanked back not up and the way the rack is set up its basically level at my locker out. And he touched 305 while I was going up. Barely but I yelled at him after lol. He's one of my buddies tho so I let it go after a minute. And I agree with rob that stack is sick. I was thinking anabeta and erase but they are money for a good solid 8 weeks. I thought I'd get 290 for 3 but the first rep drifted so bad on the negative. 305 was basically textbook.

rob112 said:
Solid benching man. Pound for pound very strong.

Going all in on that bad boy. Get ready for extreme pumps with ARA and nitrates. Should be sweet!
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Thanks man. Getting close to 1.5 times bw for reps. Goal would be like 1.75 times bw for 1 and 1.5 for 7. Long term 2x bw bench. Either way I just want progress.
 
Well good day id say. Form was kinda messy, I was worn out and tired and achy and still fighting this cold and form broke down a bit on the single. But...

Deads. D3w3c8 bw-186

Mobility. Warm up. 390x3(-2 on purpose) 440x3 495x1 joker 545x1 cool down deads

Assistance.
Stretch

545 was probably my most grueling single ever. About 3 seconds. I wasn't pulling correctly at all today and that's my fault. Didnt have my low back as tight as I needed.
 
Light bench assistance yesterday. Today squats and assistance.

Squat 265x5 305x5 330x2(+1) 265x7

I was not feeling good today so this workout was actually good surprisingly. Form was better today. I buried these squats too 3 inches or so below depth. When I saw the vid I was amazed. I might need to start stopping sooner.
 
Hey man, not a bad problem to have. If you go to a comp you will probably get a few more pounds out of stopping a hair sooner then.
 
rob112 said:
Hey man, not a bad problem to have. If you go to a comp you will probably get a few more pounds out of stopping a hair sooner then.
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Yeah I'm sure plus squating first will help. I'm always beat at the end of the week.
 
Bottoming out is the way to go on squats, especially with a narrow-ish stance. You'll get more stretch reflex from your quads and glutes and you'll rebound off of your calves that way. I'm tellin ya! I had that philosophy to get more out of my knee wraps, and Brandon Lilly confirmed to me my belief last weekend.
 
herderdude said:
Bottoming out is the way to go on squats, especially with a narrow-ish stance. You'll get more stretch reflex from your quads and glutes and you'll rebound off of your calves that way. I'm tellin ya! I had that philosophy to get more out of my knee wraps, and Brandon Lilly confirmed to me my belief last weekend.
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It makes sense. That's kind of what I've been doing for just that reason but my hips are weak from squatting wrong for so long. They continue to get stronger though so ill just keep drilling my reps.
 
My two favorites for hip weakness are pause squats and very tight APT Blue Arrows, preferably of the 3m variety. ;-)
 
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