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

herderdude said:
My two favorites for hip weakness are pause squats and very tight APT Blue Arrows, preferably of the 3m variety. ;-)
Click to expand...

I need to look into that stuff eventually. I've been doing ATG pause squats here and there I might try and incorporate them more though.
 
CountryLiftin said:
I need to look into that stuff eventually. I've been doing ATG pause squats here and there I might try and incorporate them more though.
Click to expand...

If you're chillin resting on your ankles, it's a little too easy. I do paused oly squats with anything under 275. When my squat got dialed in, I would hit bottom, come up just an inch, and then pause. Use reps from 2-5, switch up your percentages (~65-80%) and pause lengths(1-7s), and do them all without a belt, and you'll start nailing your form and having stronger hips. Do them second, right after competition squats. Then as you learn where your body needs to be, your form will look more like Sean's, and 12-20 weeks after that, you'll be able to see his numbers way out on the horizon. Couple years later, you're hitting his numbers.
 
Other people also say once you get just below parallel, pause it, exhale, take another breath, and then squat it back up. Supposedly exhaling the air will make it harder to remain tight, thus getting stronger. I wouldn't do that with a heavy load on your back though. I'd rather just hit just below parallel, pause and feel everything torqued and then squat.
 
Thanks for the advice guys. my squat form has a long ass way to go.

Gona go for some form work and mobility in a little. The big 3 with 135. In the meanwhile I'm playing with bones. Actually not that bad. Sucks. But not that bad.
 

Attachments

  • image-1297830343.jpg
    image-1297830343.jpg
    471.8 KB · Views: 117
Keep it up, maybe one day you'll meet the cast of Bones. Emily Deschanel and Michaela Conlin . . . HAWT.
 
herderdude said:
Keep it up, maybe one day you'll meet the cast of Bones. Emily Deschanel and Michaela Conlin . . . HAWT.
Click to expand...

I agree. Cute. I did my lifts today like I said. Left hip has been bothering me. Played 2 hours of soccer. Now exactly my sport but it's good cardio and w friends. I play soccer flag football and volleyball up here on intramural teams. Anyways my hip hurts bad now so time to heal it up. Good thing this is a Deload week.
 
Groin/hip flexor is still pretty sore today, definitely tweaked something. Good thing it's a deload week.

Also check this out: Invalid Link Removed
 
Yea it really is. No more excuses for any of us.


My hips loosened up after my workout but definitely a light pull/strain of the flexor. Talked to a few of my PT friends about it. Just going easy the next few days and stop if it hurts. Oh well. I can use some light work after killing it so much the last 6 weeks lol.
 
Thanks man.

I sumo deadliftes 135 Sunday by the way and it felt super easy. I'm tempted to do some heavier ones soon.
 
CountryLiftin said:
Thanks man.

I sumo deadliftes 135 Sunday by the way and it felt super easy. I'm tempted to do some heavier ones soon.
Click to expand...

For me, sumos are super easy until they get hard. I'll think, "Man, I move 365 better sumo than I do conventional!" Then 40-50lbs later, bam. Hit a wall. They'll definitely push your conventional up, though.
 
I have to do serious mobility work with sumos for like a half hour to get decent positioning. I suck off the floor...easier once off though.
 
6 bills is definitely there. Pulling 545 at the end of a workout at the end of a 6 week cycle was a surprise. After a good Deload that's an easy 575. Just a matter of time.

Yeah I feel like my weak hips that hurt me squatting will come into play with high weight sumo pulls. But I will play around and find out. They were hitting my erectors harder than conventional where I usually use more glutes and less hips which are more active in the sumo I feel.
 
7 AM DL workout.


Warm up. 135x12,5 225x5,1, 315x5,7,12

Erectors core and bi work for accessory.

No belt wraps nada. Felt good. Hip is all better. A little irritation on the core work
 
Did bench and tris and back Deload today. Pretty good session.

Played football after and my hip acted up again. So I'm gona watch it on squats tomorrow might skip em if it hurts. No use prolonging an injury for a Deload session. Then baby it this weekend. I have a lull in school work but it's just the calm before the storm because I have big exams coming papers due the next 2 weeks. I'm pretty well where I need to be though so I'm not worried. I'm really pumped up because we are going wheeling Saturday at this place :
 

Attachments

  • image-1015165241.jpg
    image-1015165241.jpg
    665.7 KB · Views: 112
  • image-2595884621.jpg
    image-2595884621.jpg
    800.9 KB · Views: 112
  • image-2569672829.jpg
    image-2569672829.jpg
    544.7 KB · Views: 121
  • image-2210161111.jpg
    image-2210161111.jpg
    548.4 KB · Views: 113
rob112 said:
Looks pretty bad ass man!
Click to expand...

It's fun. The adrenaline of thousands of dollars, hours on hours of time,and your life about to roll/smash off of things is crazy. Also fun to look at something you can barely walk through and drive a full size vehicle through or up it.

I'm kinda pissed about my hip because I love playing sports but gona definitely hold back and not play until at least late next week. I can't squat heavy or probably dead for that matter with a strained HF. I always get these little nagging injuries. I'm really considering this meet coming up hard. I'm just still not sure about it w/ school. I need to think more before I commit but I have time. My squat is not where it should and can be form or weight wise. I don't want to go in there with solid bench and pull numbers and such a terrible squat.
 
CountryLiftin said:
It's fun. I'm kinda pissed about my hip because I love playing sports but gona definitely hold back and not play until at least late next week. I can't squat heavy or probably dead for that matter with a strained HF. I always get these little nagging injuries. I'm really considering this meet coming up hard. I'm just still not sure about it w/ school. I need to think more before I commit but I have time. My squat is not where it should and can be form or weight wise. I don't want to go in there with solid bench and pull numbers and such a terrible squat.
Click to expand...

Ahhh...it's the first one so I wouldn't worry too much, especially with the other numbers. That said you also don't wanna hurt yourself forcing the squat. You'll know when it's go time brother. Hips suck man. Mine always get messy.
 
Yeah. Idk I feel like a competitor should be proficient at all parts of his sport. If my squat is sloppy it's no good. I mean it's not terrible. I can probably do 385. But I should be more like at least 450.

My whole body is a mess. But I mean bad sij, torn ham, still have a severely under developed/atrophied erector on the left side. And the left hip joint has been weird lately too. "Acetabulum" if you wana be technical. (Not the actual joint, it's the socket on the pelvis) ill be learning/memorizing joints the next two weeks. Haha.
 
CountryLiftin said:
Yeah. Idk I feel like a competitor should be proficient at all parts of his sport. If my squat is sloppy it's no good. I mean it's not terrible. I can probably do 385. But I should be more like at least 450.
Click to expand...

Ahh I hear you, but everyone varies based on weaknesses, strengths. That **** will move up though. You're strong, maybe just a form mobility thing to catch it up to the other lifts.
 
rob112 said:
Ahh I hear you, but everyone varies based on weaknesses, strengths. That **** will move up though. You're strong, maybe just a form mobility thing to catch it up to the other lifts.
Click to expand...

You're right. I just did it wrong so long. I'm finally getting it down doing it right but my form needs to improve and my body needs to get strong where it's weak. And i need my hips yo want to squat not Fight it. It'll happen. It will just take work and time. I have a long time to improve and compete.
 
Sucky chest day. I missed my last set by one and tried again and hit the same even tho it felt better... 265x4. I hit it for 6 last week. I never lift good right after a Deload tho so just gona chalk I up to a bad day and made up for it with some extra volume. Nothing really note able just did my usual. Some good bent over rows though.
 
Okay DL day. 345x5 405x5 455x5 405x5 drop sets 1 each at 405-135. Some erector and hip work and some bis. I think I'm just tired and stressed causing me to feel weak and I'm not mentally focused on pushing myself and form isn't perfect. I need to pull it all back together. Then again this is usually how I am after a Deload then I peak from 3-6 weeks in.
 
Ah, your bound to get back into the zone. Still having good productive workouts man.
 
Yeah man. By no means bad at all just not my PRs I was hitting for a few weeks. Which is obviously gona happen. I'm feeling good just not in it at the gym and feel weaker. Once I'm going heavy for a few weeks it seems to click and the numbers bump up.
 
Much improved bench today although my back was really sore and I couldn't hit my groove right til the last 3 sets. Oh well.

Bench - warm up, 225x1,1, 255x1, 285x1, 295x1,1,1,1,1, 265x5, 225x10,

Tried to do some top half reps using the "pins" but didn't like the setup. I did 285x1 and racked it.

Accessory for tris and abs

I hit my goal reps for monday, after doing a ton of heavy singles, so I suppose that makes up for it. The 265 felt LIGHT but after doing the singles I was burnt out pretty well.
 
CincyKiller45 said:
Nice job man. Good bench numbers.
Click to expand...

Yup not shabby. Not hitting my groove was making me mad with the 295 but I got it on the last set. Bar was coming high. I think my lats were so flared and sore from deads I wasn't wrapping my scap back under right and didnt leave room for my elbows to come down an keep the bar low. Also was losing stability so the bar would drift. Felt great after Mentally forced the bar down. They were all slow short pause singles like I would do at a meet.
 
Thanks man. Really just trying to spend more time under the bar with heavy weight to get me comfortable.
 
Squat. 235x5 270x5 305x5 335x1,1 for jokers and 235x5 Leg press and 2 sets of curls. Had to get to diner and then work.
 
rob112 said:
Getting up there if that's the 5's week. Where is your TM set at now?
Click to expand...

Yes sir. 10 lbs every cycle adds up fast. Im at a 310 bench 360 squat and I think 530 dead for TMs. Might have to drop back to 5 soon or else get new training maxes after a few more cycles. I'm in cycle 9 right now and bench and dead are finally getting bad. On my bad days it sucks haha. Like I've just hit reps this week.

Squats did actually feel decent today. Form is getting better and more ingrained but still lots I need to work on. I have a good stance now but getting into it with weight on my back is another story... Lol.
 
CountryLiftin said:
Yes sir. 10 lbs every cycle adds up fast. Im at a 310 bench 360 squat and I think 530 dead for TMs. Might have to drop back to 5 soon or else get new training maxes after a few more cycles. I'm in cycle 9 right now and bench and dead are finally getting bad. On my bad days it sucks haha. Like I've just hit reps this week. Squats did actually feel decent today. Form is getting better and more ingrained but still lots I need to work on. I have a good stance now but getting into it with weight on my back is another story... Lol.
Click to expand...

Well you could back track a little if hit a wall. Very solid TM numbers. The steady progression is something I'm loving about the program. It is so simple.

Good work brother!
 
rob112 said:
Well you could back track a little if hit a wall. Very solid TM numbers. The steady progression is something I'm loving about the program. It is so simple.

Good work brother!
Click to expand...

Very true rob. Thanks man. Would love to see my squat continue to improve. And I agree that's the reason it works.
 
So squats definitely wrecked me this time. Quads hams and erectors bad, hips a little. Watching vid, I need to keep more of an arch in the lumbar and keep my hips down and in more I think.
 
Decent chest day.
D2 W2 C9 Chest BW - 190.6 (holy crap)

Bench - warm up, 215x3, 250x3, 280x3, 245x8, 135x15

DB bench - 80x7,7 (left shoulder pain like usual)

Pullups - +25x10,10,6 BWx10,8,6

Shrugs - 225x10,14 (front then back)

kickbacks and chest flys.


I'm giving up on dumbells, at least heavy work.

I had a crappy spotter, not the best lift off by a mile, and grabbed the bar after I specifically told him not to unless I said so... lol. Anyways, at least I had a spotter so I am greatful. Arch wasn't right on 280, I need to fix that. I have been working to find a balance between form and explosiveness. Problem is I go slower and loser explosiveness and I'm losing my form by trying to resist too much I think. So I need to practice bringing down 275+ weights a little faster but right in the groove so I can leg drive and press right away and stay tight. I dunno what happened from last cycle because bench was spot on then. I'm gona be a bit stricter with my warm up form and not worry about "getting warm" as much as the motion/form. Otherwise hit my goals so good day, the rest of the workout was very fast paced and I was screaming for air when I was done. I can't believe I was that heavy. Anyways took some selfies (that I'm not gona post) and my back is thick as hell, my body has gotten thicker and I still have abs. Arms are even looking bigger which I thought was impossible. Legs have been growing too, finally. So I am building mass/muscle, just need to keep the form down and focus on recovery and continuing to put in good work in the weight room. I need to order some preworkout so I might order some anabeta or natadrol if I can find it, I dunno. Or who knows what. That mass FX was looking good too. Throw any suggestions my way.
 
Deads. D2w2c9. Bw 191


Deads- warm up. 375x3 425x3 475x5 315x3 cool down.

Squat bar, 135x10, 225x3,5

Back extension and abs.

Not shabby
 
Nice off day. Not really sore from my deads which is weird. We have a football game tonight so ill be pitching the old pig skin around for a little cardio I guess. Mostly QB duties tonight.
 
475x5 is a smokin' effort, man. And you're not even sore? Time to step that game up, ****'s bout to get real.
 
Back lats and traps are tight but nothing hurts yet. I bet ya I will have bad DOMs tomorrow. Muscles just got tired fast on the deads, it was weird. I was milking out the fifth rep focusing on zero hitch and almost thought 1 more then realized I said that the last 2 reps and my body really wouldn't do it. Glutes and especially erectors have been worn out from benching heavy w an arch so much. I need to stretch my low back more throughout the day.
 
Why is anabeta so expensive lol. On the otherhand erase is cheap now. Another daa/erase stack? Lol
 
Great workout. Idk why I always bench better on Thursday vs actually bench day on Monday. Better leg drive today but it's still not optimal. These benches Are too slippy and I lose my arch.

D3w2c9

Bench-warm up, 225x1, 245x1, 275x1, 295x1, 305x1,1, 285x3, 245x8(back slipped) 225x10

Pull-ups and chin ups and light underhand bench for tris. Out of there.
 
You must log in or register to reply here.
Back
Top