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

Nope. Our little gym was stupid packed and no where to put my phone. And I didn't even think about it being a PR til I already did it... It just seemed like any other day haha


Also why am I gaining so much weight? I mean I'm eating a lot but about the same as I have been. Only difference is new supplements.
 
Grats on the pr, man. Hitting a bench PR can feel so relieving. It's a feeling I feel is unique to the bench, at least it is to me, versus other lifts.
 
Thanks gents. Ya bench was always my weakest lift. Now it's squats. Go figure. Time to hammer down on both. But yeah. That's a life time pr too. Beats my pre injury max of 285x3 that I hit again a few weeks back. So I'm officially over the bridge and into progress. Time for 320/325 at the meet.

I like dead PRs but they hurt so good anymore. Squat PRs are another story. I'd be happy to just get one.
 
Bodyweight PRs are a funny thing. You hammer away at food for long periods of time with your weight being stale, then suddenly BAM new weight bracket. Don't try to understand it, just embrace it. Gotta echo these guys, congrats on the PR. Looks like you have a new opener!
 
Hahaha I know right...


I feel fat. I will stop eating ice cream at least once a day. Keep eating everything else. Hahaha.


290-315-325?

Go 290-320-325 if I'm feeling money.
 
I would like to remain around 190-5 right now because otherwise I am gona end up at 220 way faster than I want. I was making good strength gains before, but weight gains without strength aren't my thing. So I'm gona eat the same amount, just even more is gona be clean now, where I was just bulking before... Time to start the recomp diet. The ole metabolism is finally shiftin gears. That said I'm not gona diet. I am just gona eat even more, but cleaner stuff.

Meanwhile 30 double chocolate chip cookies sit next to me that my lovely mother baked for me since I came home this past weekend. MUAHAHAHAHA.
 
Boooooo on the no ice cream!

Without tape, it's hard to say. If you take the PR second attempt approach, it'd be 290/320/go for broke. If it's the Maryland powerlifting article approach, it's 290/310/320. I forget the specific %s for the Wendler/Napalm approach, but being it's your first meet, make your lifts, get some PRs. You BETTER be holding 320/325 in your hands by your third attempt, if not sooner.
 
No doubt I will be man. I feel pretty good. my bench form was awful today, it usually is after I come off a deload. I will still eat ice cream just not as often, and back to my 1 scoop at a time. I am getting sloppy on my gut and I just realized it today. It's funny though because I can see a 6 pack at the gym... then in the evening it's all belly and bloat. Which I don't mind. But those 5 pounds could be 5 pounds of muscle when I get up to 220. Also I don't want to be over 198 come meet time.... lol. Never thought I'd have to worry about that...


I definitely wana hit 315 because I know I can do it... but I know I can do more. Do I run the risk of missing 320/325 and only hitting 310, or hit a # I know I can nail? I feel like I can nail 320, so I should just got 290/320/325. and if I miss go again that way... but I don't know haha. I will have a better idea come the week before and when I hit my openers the week before that + meet day I think. Gona pound some heavy singles thursday, like 305x1 5 sets or so. just to practice that 1RM form. Today was not acceptable.

Deads, I kinda wana deload tomorrow because my back has had that pinch. Tomorrow is 495x3. Or deload since I skipped it last week. might depend how I feel. I don't wana go into a meet w/ a nagging pain but, today it cleared up and didn't bother me, and hasn't really been an issue since...
 
I wouldn't take a 5lb jump unless you hit 320 picture perfect with everything you got and it's the toughest grinder of your life. Don't be scared to put some weight on the bar!
 
If I nail 320 I'll jump more. With all these supps I'm logging I should be jack3d by then right? Hahaha. 290 gives me a 319 calculated max though. Hmmmm. NAPALM where are you? Hahaha.

290, 305, 320.
290 320 330
290 315 325
315, 320, 350 (just kidding)


I will worry about this more at the end of next week.

PS I'm eating the cookies... dang it.
 
Back is tight again today after feeling great all night. Seems to get worse when I sleep. I might try sleeping on my stomach or side tonight. Don't try and loosen up then decide what I'm doing for deads.
 
CountryLiftin said:
Bench - warm up, 225x3 255x3 290x3 PR. Did tweak my shoulder a little though. 255x5 135x7.
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That's some good benching big guy, particularly after pushing 3 reps at 255, and then following the heavy set with another set of 5. Impressive indeed.

I am humbled by ya'll here. I bet that "pork raised to the third" sandwich didn't hurt matters.
 
Thanks bro. I can usually tank out around 6 at 270 and 8-9 at 255. I would have hit more at my set after but the shoulder was a little iffy.
 
CountryLiftin said:
Thanks bro. I can usually tank out around 6 at 270 and 8-9 at 255. I would have hit more at my set after but the shoulder was a little iffy.
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A PR is a PR, so it's all good. Well done.

You're even stronger than I realized. Good strength:weight ratios. How old are you, Country?
 
Definitely deloading today. Hard for me to say but I should have last week. I'm 90% sure it's my lat into my ribs/spine bothering me. It's super tight. Gona do 225x5x3sets and 315x3x3sets and assistance. Which is pretty light but at this point being healthy for the meet is more important. Gona keep stretch etc. feels better now that I meshed and heated but it's still not happy.

Today would have been 495x3

Ill hit my opener of 500 next week for a single and I guess come back after this meet with a repeat of this cycle as it was a bit botched and the weight is plenty heavy. I don't need another weight progression as I haven't done the training right or that I need to have done to make progress.

I think I'm gona repeat my 5 week but double my second set or something in my "Deload" week before the meet. So 205x5, 240x5,5 on bench. Something similar. And take Friday of squats off obviously and just do mobility and light form for bench/dead Friday before the meet.

Unless I feel great when I get to the gym. Haha.
 
Well I'm up to 440x3 so far. Back feels fine?! 495 I guess. Maybe ill just single it since it's basically my opener... Nah.


Edit: 495x3 no problem. Didnt go AMRAP. I am dealing with some pelvic rotation I think and not starting with my back exactly where I want. I need to go shoulders back/bar forward ever so slightly and keep my chest up a little more. That said reps looked good on vid for 90%. A little t spine rounding but who cares. Lumbar stayed at start position through the rep but didnt start as flat as I want as I mentioned. Gona do some speed w/ 315 and vid and ill put both up later.
 
Speed pulls suck. A little pain in my lat. my logic is next week is a single. Then a Deload before the meet so I can heal then. I need to lift now. Lol.


Also 194.2 today. Where is this weight coming from?
 
Have catching up to do, but here I am...
 
CountryLiftin said:
If I nail 320 I'll jump more. With all these supps I'm logging I should be jack3d by then right? Hahaha. 290 gives me a 319 calculated max though. Hmmmm. NAPALM where are you? Hahaha. 290, 305, 320. 290 320 330 290 315 325 315, 320, 350 (just kidding) I will worry about this more at the end of next week. PS I'm eating the cookies... dang it.
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Yeah, setup looks good Country! I just did another meet Sunday and made similar jumps with the exception of the first two attempts and last two. I actually had four since I hit a record on #3. They give you an opportunity to break it again. Good luck with your meet. Your going to do well.
 
herderdude said:
Boooooo on the no ice cream! Without tape, it's hard to say. If you take the PR second attempt approach, it'd be 290/320/go for broke. If it's the Maryland powerlifting article approach, it's 290/310/320. I forget the specific %s for the Wendler/Napalm approach, but being it's your first meet, make your lifts, get some PRs. You BETTER be holding 320/325 in your hands by your third attempt, if not sooner.
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I suggested 315-325 for his third bench attempt based on bar speed of the 2nd. I didn't have any tape to go on. I think it's doable.

Make the big jump on your second, not third..
 
HokiePride said:
Yeah, setup looks good Country! I just did another meet Sunday and made similar jumps with the exception of the first two attempts and last two. I actually had four since I hit a record on #3. They give you an opportunity to break it again. Good luck with your meet. Your going to do well.
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Thanks man.

napalm said:
I suggested 315-325 for his third bench attempt based on bar speed of the 2nd. I didn't have any tape to go on. I think it's doable.

Make the big jump on your second, not third..
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Definitely man. Thanks for the advice that's smart. Ill go 290-(310-315)-??? Based on speed.



Also whatever pains been in my back for the last few weeks is completely gone this morning.... I've been working hard to mesh stretch mobility etc and I supposed I could have un-impinged a nerve. But doesn't make sense that I can pull 500 pounds and make my back feel better. I'm gona roll with it though.
 
Back was tighter again this morning, always after I sleep. I warmed up a little, stretched and meshed and it cleared up pretty good. I'll just have to keep up on it.

My deadlift workout for anyone who cared was

D1W2C11 Deads BW - 194.2

Deads- WU, 225x5,5,5 315x3,3,3, 385x3, 440x3, 495x3,

Back XTN, core work, stretch.

Bench this afternoon. I'm thinking work up to 305x1x5sets, then drop down for some triples. This will be my last taste of "heavy" stuff before the meet. Next week is openers and rep work then lower weight work the week before.
 
Bro I was doing an all nighter last night. Bent over reading for 4 hours. Back is wrecked
 
What do you do to "floss" rob?

It's literally from the iliac crest on the right side across the ribs up near the serratus anterior, up to the bottom of the scap, in the rhomboids, and back down the spine to the SIJ. with the most tender spot being right in the middle about 4 inches laterally of the spine, in addition to my normal spot in my rhomb.

Sucks doesn't it smoker. I am actually having a nice end to the semester. A few big tests the week after Thanksgiving and finals week, then relax.
 
I'll try and see if I can find a vid. It's eric Cressey stuff. I know Sean posted a pic in his log.
 
I hear you guys talk about it a lot, but never explained. I just mesh the hell out of it along with general stretching.
 
Difficult to explain the flossing thing. Vid might be necessary.

And yea it sucks but im off all next week so I can recharge and finish strong. I just don't like the bio professor. We asked what was on the exam and the reply " the 6 chapters".

Some kid asked " what topic are the short answer questions and draw diagrams on?"

Professor " the 6 chapters"

Lol. That narrows it
 
Part of me wishes I went to college feel like I missed out, but then I read this suff and feel better about my decision

If my back is acting up nomaly have my wife push on it or a coworker crack it for me but if u could find that flossing vid I would like to give it a shot
 
I got ya. I do a lot of spinal SI mobility stuff from when I injured mine.

Gota love those profs. My AP prof is pretty good this year but the stuff is tough. When I took bio it was like yours though, just know it all. It's not that bad. I also look at stuff I do now compared to What PT school will be like and realize it's so easy.

Eh, college is a lot of work but it's worth it, and honestly there is a lot of responsibility but a lot of things I have easy too. food prepared for me, etc. Don't have to pay for an awful lot. I mean yeah I pay for it but it's on loans and it doesn't seem like it right now...

I have a bad back, but all my pain right now is on my previously good side...
 
Bench. Felt so so. Monday and Tuesday beat me up good.

D3w2c11. Bench - Bw-182.8 (going back down!)

Bench- warm up. 225x3, 245x1,265x1, 285x1, 305x1,1,1(spot). Felt weird... Form was okay. I dunno. 225x13 PR.

Uh bench - 135x7,10,12

Super set
Flys-7,7,7,7,10
Pull-ups-7,7,7,7,10

Light bi work.


Pretty good workout. Dropping from 305 to 225 felt so light. I killed those reps and had more but my legs were setup weird somehow... Got into my toes too much.
 
Bench looks better than mine! What is D3w2c11?
 
225 x 13, after that heavy work, quite impressive.
 
atanocc said:
Damn getting light bro haha things look good in here. But good job on that rep pr brother keep it up man.
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Thanks. I gained like 6 pounds over the last two weeks and I was worried why I'm gaining. I need to stay under 198 haha. But thanks man.

RegisterJr said:
Bench looks better than mine! What is D3w2c11?
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Thanks bro. For 5-3-1 workout if in cycles. So that's day 3 week 2 cycle 11. Days are bench dead OHP/bench for me and squat.

jinxie said:
225 x 13, after that heavy work, quite impressive.
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Thanks man. Especially for not feeling too good on the heavies.
 
D4w2c11. Squat. Bw -193


Squat. Warm up. 265x5 305x3 340x3 (PR????) 295x3,5 cool down

Ham curl -110x10, 5 sets. (Getting stronger on these)

Pull-ups 10,7,7 to loosen back after squats.

Leg press- 410 as deep as it goes ATG. 5,7,10 (quad killers)

Got some food. New squat stance is better. I brought it in. Hit the groove. I have vid of the 340 too. My hips are coming up first on my later sets so I need to keep my body more erect and weight back On my heels more. But otherwise most reps were good. Gota keep working it.

Belt cut me a little and new stretch marks. Yay.
 

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Active recovery day today. Body feels so much better.
 
Trying bro. Mostly did it to get some blood flow to my back and get healin.

Dura it's a$$ to grass.
 
Nice PR, Big Country, as well as the ATM action on the LP, yo yo.

Off topic, i recognize now that when i first got here, i was inadvertently hitting that i liked a post, as well as assigning reps. Rather embarrassed now that i realize that a PM gets sent for the reps, having just got one of those for the first time. (Thanks @Invalid Link Removedimitrius ) Probably made me seem like a troll, lol. I recall getting a warning re you and @Invalid Link Removed that i needed to spread the love around more before assigning more rep points, lol. Douche alert.
 
Interesting bench day. Couldn't get warmed up and was low on time. Worked up to my 290 opener for 1 and got it easy but form was a little uneven and I wasn't steady. I dropped down, changed my arch/feet to less arch and flat feet and did 245x10 which I'm pretty sure is a PR. A big one. That's a 325 calculated max but at 10 reps that's taken w a grain of salt. Anyways decided to hit 290 again right after that with the same form I used on 245. Was super stable but felt kinda slow. Then again I had just hit a big PR set. I just have to be careful to push back not up or my hips might rise. Anyways I think I can fine tube this flat foot arch to be better than my previous once I get more body arch into it. Problem is there is no time to work on it before the meet. So I'm left wondering what to do.

Did Pull and chin ups push-ups and tris lightly for accessory.

Bw-194. Not sure what to call today since I didn't follow 5-3-1 but it was d1w3c11. Change to meet prep 2 weeks out.
 
Glad you got it bro. Tough to say what to do, so close out and I know so little bout bench it's amazing I know what the difference is between incline and flat lol

You have vid?
 
CountryLiftin said:
Interesting bench day. Couldn't get warmed up and was low on time. Worked up to my 290 opener for 1 and got it easy but form was a little uneven and I wasn't steady. I dropped down, changed my arch/feet to less arch and flat feet and did 245x10 which I'm pretty sure is a PR. A big one. That's a 325 calculated max but at 10 reps that's taken w a grain of salt. Anyways decided to hit 290 again right after that with the same form I used on 245. Was super stable but felt kinda slow. Then again I had just hit a big PR set. I just have to be careful to push back not up or my hips might rise. Anyways I think I can fine tube this flat foot arch to be better than my previous once I get more body arch into it. Problem is there is no time to work on it before the meet. So I'm left wondering what to do.

Did Pull and chin ups push-ups and tris lightly for accessory.

Bw-194. Not sure what to call today since I didn't follow 5-3-1 but it was d1w3c11. Change to meet prep 2 weeks out.
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That's impressive. When I can hit 225 x 10, I can hit 315, without issue. I wouldn't be doubting 325 for a second, particularly on the heels of doing the 290 x 1. Indeed, I would say you are likely good for more than 325, maybe even 345+. Well done. Always cool when that happens, starting off rusty. You definitely shook off the rust.
 
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