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

HokiePride said:
Got the app for the meet. Awesome! AMVETS, I'm a military Vet. What type of awards they give out? In planning on making this one.
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I competed with RPS in the Open and Military division. They do free tshirts, and give out obnoxious looking trophies. I have a grim reaper trophy lol You'll most likely break their world record, seeing as not many mil guys compete
 
RPS is run by Rychlak who broke off from York BB. They had a dispute and separated due to irreconcilable differences! I just realized this when I looked at the title. He sent a letter to IPA stating why he left. I will do his meet anyway. What's the record for SHW, Master 40-44.
 
HokiePride said:
RPS is run by Rychlak who broke off from York BB. They had a dispute and separated due to irreconcilable differences! I just realized this when I looked at the title. He sent a letter to IPA stating why he left. I will do his meet anyway. What's the record for SHW, Master 40-44.
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They have an updated records page on their site. There was a Masters SHW at my meet that opened his squat with 775, so I imagine there's some big numbers for Open division. I can look if you can't find it

Gene put on a good meet. He was fair, things ran fast, seemed to really try to make it better for the lifter.
 
RPS meets are nice, and yes they have stupid crazy looking trophies. I have a friend w/ one.
 
Yeah, not breaking any records on that division but I can set them for Military Open. There aren't any yet. 775 is way over the top for me for RAW Squat! I found records page!
 
Country, your jumps on bench give me pause. 285 to 315 is fine, but I'd probably take 320 as a second since you've already hit 315. Then jump from there. Deadlift looks good to me. The best way to learn how to pick attempts is to do a lot of meets. I've picked my own attempts and one other guy's. Go in there and look to go 6-for-6, but AT THE VERY LEAST, one bench and one deadlift should be numbers you've never hit before in your life. I've gone 5-for-6 with 35lbs in PRs collected, bombed on a terrible decision to do a meet after my injury, and went 7-for-9 with, again, 35lbs in PRs collected. I fully plan on going 9-for-9 in December, though I'll be playing bench more conservative (again, this comes from knowing how to pick attempts from doing a few meets).
 
I just hit 315 a short while ago I'm not sure how much stronger I am. I don't want to bomb an attempt. So you think 325?
 
Yeah, man. Go like 285 and CRUSH that pucker, then hit 320. Don't worry about "Oh, I don't FEEL stronger today, so I'm not doing it." SCREW THAT. You're gonna be up there in front of a bunch of people that all showed up on their Saturday to see people smoke big weight, they're all behind you, you just borrowed an ammonia cap from a guy you met twenty minutes ago in the warmup room, he's a sweet dude, your nose is on fire, your growling and you don't know why, then it's game time, there's some noise, you're locked in and you have power you didn't know you had. Bam. Just go up there and go balls out.

Why do I have to wait another month for my meet?
 
herderdude said:
Yeah, man. Go like 285 and CRUSH that pucker, then hit 320. Don't worry about "Oh, I don't FEEL stronger today, so I'm not doing it." SCREW THAT. You're gonna be up there in front of a bunch of people that all showed up on their Saturday to see people smoke big weight, they're all behind you, you just borrowed an ammonia cap from a guy you met twenty minutes ago in the warmup room, he's a sweet dude, your nose is on fire, your growling and you don't know why, then it's game time, there's some noise, you're locked in and you have power you didn't know you had. Bam. Just go up there and go balls out.

Why do I have to wait another month for my meet?
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Awesome post! Wish I could rep from mobile!
 
I don't think. Haven't been videoing in my new gym. Too busy. But I can see what I have. My YouTube had some. My 505 reps are there but the last one is a pretty ugly rep as far as thoracic rounding (who cares right-lumbar was flat).


Ill be in lab for a while so ill have to link them later
 
CountryLiftin said:
I don't think. Haven't been videoing in my new gym. Too busy. But I can see what I have. My YouTube had some. My 505 reps are there but the last one is a pretty ugly rep as far as thoracic rounding (who cares right-lumbar was flat). Ill be in lab for a while so ill have to link them later
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Than on a scale of fast, medium and slow. Give me an idea of how your bar speed was.

Vid everything, you never know when you'll need it, that and vids or it never happened...
 
Medium on both.


Some days I just don't fell like pissing around and just want to lift. But I know what you mean.
 
That's my one qualm with 5/3/1. It can mess with your explosiveness. When you're going for AMRAP, you're going to subconsciously leave some in the tank on your first few reps so that you can churn out more reps. I don't have anything against the program, because it gets people strong and repping will build a lot of muscle, but it's hard to train for explosiveness on AMRAP sets.
 
Not having anything else to go on, I'd say:

Bench (based on 320 1rm)

1 - 275
2 - 295
3 - 315-325 depending on bar speed of 2nd

Dead (based on 585 1rm)

1 - 495
2 - 540
3 - 580-590 depending on bar speed of 2nd

those 1 rm's are a little more than the standard calc because of adrenaline at a meet .

Good luck...
 
napalm said:
Not having anything else to go on, I'd say:

Bench (based on 320 1rm)

1 - 275
2 - 295
3 - 315-325 depending on bar speed of 2nd

Dead (based on 585 1rm)

1 - 495
2 - 540
3 - 580-590 depending on bar speed of 2nd

those 1 rm's are a little more than the standard calc because of adrenaline at a meet .

Good luck...
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Basically what I was planning. Thanks for your input man it means a lot.


Herder you are right but as the weight have gotten heavier over the past 11 months on the program the reps have gotten lower and I use joker sets an my first set last to really try and be explosive so it works out.
 
Here's the first thing, something that I want to be very clear on. 5/3/1 the way you're doing it is working for you, so there's absolutely no need for you to change a damn thing. I'm just expanding on my philosophy with what follows this paragraph. Even when you stall, I'd try making minor tweaks to what you're already before going to a program that includes explosive work. Nothing I hate more than program hopping. Hell, you might never need explosive work to continue to make gains. Mike Tuscherer is vehemently against it, and you can't argue with his results. Now, on to what I have to say:

There's trying to be explosive on rep work, and then there's explosive work.

When I do speed work at 60% 1RM for 8 sets of 3, the rate of perceived exertion on the first few sets is a 9, and by the last set, it's a 10. Meaning, there's no way I could move the weight that fast again in that set, no matter what. Explosive work is a LOT different, it's hard to get amped for a light weight, but that's what you have to do. It doesn't usually work until your form is right where it needs to be for you. A better way to become more explosive on 5/3/1 would be to follow that 3/5/1 for powerlifting where you don't AMRAP and you just hit each prescribed rep as hard as you can, or that 5/3/1 variant Sean did for this last meet, where it all fell into Prilepin's chart. Then, of course, when numbers come to a halt and it's time to start jacking around your force/velocity curve, there is the conjugate method (which includes Cube, IMO).
 
I absolutely agree, which is why I try to work speed work in on my thursday bench day since I can't OHP much. I feel like I hit explosive warm up sets on purpose for deads and often drop down and do explosive singles at like 65% for 3 or 5 on squats. Not like the explosive days from cube or some of the other programs, but it's there. My focus 100% of the time is accelerating the weight through the rep. Whether it happens or not is different. I never pull to leave some in the tank, but pull for a strong, correct rep. The best way to move a weight is to accelerate it from the point your muscles take the load til it's done, and momentum is key to getting through sticking points. The way your muscles are trained with explosive work is super important as well. I would definitely like to play with some more explosive work. You'll often see me drop down and do a set lower than my first set and hit it for a few explosive reps. I like this kind of supplemental work. At this point I don't think it is as imperative to me as it will be in a few years down the road though, and I think it will be more important then for many reasons. One thing I am seeing now is I am working with maximal weights a lot more often, which is a ton of wear and tear on my body. This is most evident in my deads. The lightest heavy set I hit now is 470. So I am pulling 470x5 or a larger number for less or more reps every week. It's heavy as hell. If I did more explosive work with a lighter weight I can almost promise that I would gain the same or more muscle with less wear and tear. I think this is what Wendler wanted when he says he wants to make gains lifting at sub maximal weights most of the time, but the problem is after almost a year a lot of my weights are a lot higher in percent of my true max than they were when I started. My TMs are or have caught my real maxes, but I am still hitting my reps.
 
Deload chest. Weight 193.2 (holy crap!?)

Bench- warm up, 225x3,3,5,5,7. Felt good. 135x10 feet up.

Pull ups- 22,10

Push up- 25,25

Underhand bench - 135x7,7

Cable kickback - 2x10,12 1x10

Banded shoulder work and stretch.

Good workout

Today was awesome. Pulled a 98 on my human anatomy exam and perfect on the lab quiz. Sitting at comfortable As now for the year I think. Felt good after my headache went away. Gota drop my g8 dose down.

I think I might try to plan my own local charity meet either at the college gym or at home. Also considering starting a weight lifting "club" at school. We would get like a grand a semester and would just have to have practice or whatever. Could teach form and have charity meets and go travel to meets together. Or else try to get a local gym I work at to have/host a charity meet. My idea would to be have lifters sponsored for $X per pound lifted by local businesses and have winners for both total and most money raised. Businesses would be put in the program for the event and announced when the lifter lifted or whatever or at awards ceremony. I think it's a good idea. Would like to see the PL community giving back more.
 
I can vogue for 3/5/1 and switching up assistance and/or jokers/AMRAP/triples/whatever. Holds the conjugate type principle true, gets heavier weights in the hands, and has tons of flexibility.

That said, I don't know how it would be for an advanced trainee to go to training max so often...bc I am not an advanced trainee.
 
rob112 said:
I can vogue for 3/5/1 and switching up assistance and/or jokers/AMRAP/triples/whatever. Holds the conjugate type principle true, gets heavier weights in the hands, and has tons of flexibility.

That said, I don't know how it would be for an advanced trainee to go to training max so often...bc I am not an advanced trainee.
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Bingo. Good for me where I am. Not a pro???? Or is it.
 
smoker145 said:
Cool school idea man. And awesome grades.
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Thanks. I just want to help do something worthwhile and it should work really well. Just say minimum of 3 sponsors per lifter and let people come. Minimum business donation would be a penny/pound so a 1000 total is 10 bucks- 30 bucks total per lifter. Now it's likely some business will do a nickel or some so 50-100 bucks there. For advertising businesses will do anything/spend whatever especially if the end money goes to charity because that makes them look good as a business.

Yep, lots of studying haha.
 
Definitely cool. Plus it would feel good to teach proper form, good routines, etc to ppl I bet. Give something back
 
Yep that part would be cool. We do Mma club som of my friends that fight instruct it. Same principle.


I haven't uploaded a selfie in a while and don't take many... But beard is looking good and I'm growing a lot. IMO I look a bit bigger than a few months ago. Gaining weight too...
 

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Either smoker is high or he's making a very bad joke (or complimenting me somehow) haha.
 
I'm realistically 5' 9.5". Drivers license says 5' 10 or 11.

Intramural and school ball is all I ever played. But thanks smoker! haha.
 
Nice man that's sweet. I played ball but a fractured spine/nerve damage senior year puts a damper on things after that.

Jim, I don't believe I have chicken legs. If you really want a pic I can take one. I have super long, fairly meaty legs and a short, thick torso. Long skinny arms. Built like a pile of crap and only good at deadlifting. Suckkkkky build for squats. And I'm more like 185-190, the last week though I have gained like 5 pounds some how? I think g8 is making me hold more water somehow.
 
CountryLiftin said:
Nice man that's sweet. I played ball but a fractured spine/nerve damage senior year puts a damper on things after that.

Jim, I don't believe I have chicken legs. If you really want a pic I can take one. I have super long, fairly meaty legs and a short, thick torso. Long skinny arms. Built like a pile of crap and only good at deadlifting. Suckkkkky build for squats.
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I figured you didn't, it was a joke.

But, that short torso certainly makes you look thick.
 
Haha I figured you were. Yes, it does make me look thick. Because I am thick. My upper body/hips/tights are insanely big. Then I have tiny legs below the knee and arms. When God designed me he was like, hey I'm gona make this one weird. At least he can deadlift.
 
Thanks toro! Haha. Planning to grow into a nice 220 by the end of school. Got a lot of leg development and some good arm size I think as well, as well as general overall thickness. Basically plan to look like Dan green when I'm done hahahaha.
 
CountryLiftin said:
Thanks toro! Haha. Planning to grow into a nice 220 by the end of school. Got a lot of leg development and some good arm size I think as well, as well as general overall thickness. Basically plan to look like Dan green when I'm done hahahaha.
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What low aspirations lol.

I plan to have the physique (and performance) of Vytautas Lalas.



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5'10", 315#. Built like a brick ****house.
 
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