Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

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

Thanks guys. No no vid. I mean I'm pretty confident on going 290-315-??? Based on speed. Just wondering if switching form would be good. Probably not this close in. Also kinda blown away I hit that set, and so easily. After a good week + of rest I should be able to murder whatever I put on the bar within reason. I don't think it's coincidence I hit a PR so easily after switching form. I'm obviously stronger and more stable. The only concession is I have to go about an inch deeper at the chest. I'm gona hit some singles at like 265 on Thursday with the new form and see how I feel. May even attempt a 290x1. My bench/chest recovers well and that's still 9 days out.


Next Q. Should I squat Friday and how heavy. 500x1 is on the plate tomorrow. I will be home for thanksgiving and have a much better bar to work. I'm excited to hit a heavy single w a better bar that I can actually hold and has some flex in it. Ill be benching at home too which hopefully will let me readjust to normal equiptment like I will be using... Even though I don't know what they have as far as equiptment.
 
CountryLiftin said:
Thanks guys. No no vid. I mean I'm pretty confident on going 290-315-??? Based on speed. Just wondering if switching form would be good. Probably not this close in. Also kinda blown away I hit that set, and so easily. After a good week + of rest I should be able to murder whatever I put on the bar within reason. I don't think it's coincidence I hit a PR so easily after switching form. I'm obviously stronger and more stable. The only concession is I have to go about an inch deeper at the chest. I'm gona hit some singles at like 265 on Thursday with the new form and see how I feel. May even attempt a 290x1. My bench/chest recovers well and that's still 9 days out. Next Q. Should I squat Friday and how heavy. 500x1 is on the plate tomorrow. I will be home for thanksgiving and have a much better bar to work. I'm excited to hit a heavy single w a better bar that I can actually hold and has some flex in it. Ill be benching at home too which hopefully will let me readjust to normal equiptment like I will be using... Even though I don't know what they have as far as equiptment.
Click to expand...

I wouldn't hit anything over an opener at 9 days out. Once you're a week out, you don't need to be lifting.

I wouldn't bother squatting Friday if you're that close to a meet, unless it's something easy to recover from. What day of the week is it?
 
Sean1332 said:
I wouldn't hit anything over an opener at 9 days out. Once you're a week out, you don't need to be lifting.

I wouldn't bother squatting Friday if you're that close to a meet, unless it's something easy to recover from. What day of the week is it?
Click to expand...

Well 290 is my opener and Thursday my other normal bench day. I did think I should opt to go a little lighter though.

Friday I would just do like 135 and maybe something stupid like 185 just to get some blood going and tissue loose and get my hips worked out. Meet is Saturday so 8 days later.


What do I need to do the week before the meet. Ill do mobility stretches some steady state cardio and I was planing to do like 40% form work just to maintain patterning and for my own mental focus, and to keep the blood flowing. Some push-ups pull-ups and what not.
 
Just do a bunch of upper and lower mobility stuff. Up to 185 is fine, nothing more than that though. Like I mentioned to rob, you've done your work, get healthy this week then kick some ass...
 
CountryLiftin said:
Well 290 is my opener and Thursday my other normal bench day. I did think I should opt to go a little lighter though. Friday I would just do like 135 and maybe something stupid like 185 just to get some blood going and tissue loose and get my hips worked out. Meet is Saturday so 8 days later. What do I need to do the week before the meet. Ill do mobility stretches some steady state cardio and I was planing to do like 40% form work just to maintain patterning and for my own mental focus, and to keep the blood flowing. Some push-ups pull-ups and what not.
Click to expand...

Screw steady state cardio. Pointless. Get some mobility drills and MFR on. Get kinks worked out earlier on, or starting now. Just maintain proper mobility, no need to go too insane with the lacrosse ball, unless it's needed. You could do some non-taxing, bodyweight stuff, like lunges and what not. Do some pullaparts and some mobility drills for your shoulders. Forearm wall slides, back to wall/floor shoulder flexion ect.

I think I went in on a Tuesday maybe, and hit 315 squat for a couple singles so I could get used to the monolift, I think I pulled light for a couple singles, and I benched lightly. All for a couple reps: just set up, hit it, done. Everyone has their own thing. Both of my meet weeks, I did that, in the beginning of the week.
 
Sounds like a good plan to me. Thanks guys.


What is MFR?

Walking seems to help my hips/SIJ and loosen my back up. Only reason I do it.
 
Do NOT make wholesale changes two weeks out. That said, I don't think going flat-footed and less arch is a wholesale change. I would consider touch point, grip, elbow flare, things like that are bigger changes. Do what makes you comfortable. If you hit ~92% of your 1RM a second time after setting a rep PR, I'd say the slight adjustment will work for you.
 
herderdude said:
Do NOT make wholesale changes two weeks out. That said, I don't think going flat-footed and less arch is a wholesale change. I would consider touch point, grip, elbow flare, things like that are bigger changes. Do what makes you comfortable. If you hit ~92% of your 1RM a second time after setting a rep PR, I'd say the slight adjustment will work for you.
Click to expand...

Kinda what I was thinking. I will play with it. I felt more pop off my chest but it was slower after that, most likely just from fatigue. Ill play w it on Thursday at home on a normal bench. I have a feeling using good bars is gona make a nice difference for me. I dropped about 10 pounds on my max when I started using the equipment at school.


Today I was cuing: break the bar, keep the how's tucked, stay tight, touch the top of belly, leg drive and squeeze everything while keeping the elbows in. I kinda push my elbows straight and push my hands towards each other to keep the chest engaged. I had been focusing on my elbows:tris so much I was almost letting my chest out of the movement. Felt very good once I got focused.
 
Are competition benches higher than ****ty commercial gym benches? I know they are generally 4 to even 8 inches wider.
 
Interesting... I don't know.

I know my gym at home is lower than the power rack at school... which is what I have to bench in. The gym this meet is at, I would guess, has commercial benches... This will be interesting for sure. Wider could be good, as right now my junk drops off the sides. If it's too much wider though I won't be able to touch my chest. Long arm/light weight problems... I am finally getting big again like I used to be though. Slow and steady.
 
After this meet is over, I really need to learn how to squat. I am gona squat like 3 times a week for a month. Light medium and heavy days. Pound good form into my head and work it til I get my groove. I get a little closer each week but once a week isn't getting it ingrained in my memory. I need to stay upright and drive with my legs. I always end up getting GM'd too much. I almost never get sore legs, or really anything. I just suck at squatting. I know I have a ton more in me. This is just me voicing my thoughts.
 
CountryLiftin said:
After this meet is over, I really need to learn how to squat. I am gona squat like 3 times a week for a month. Light medium and heavy days. Pound good form into my head and work it til I get my groove. I get a little closer each week but once a week isn't getting it ingrained in my memory. I need to stay upright and drive with my legs. I always end up getting GM'd too much. I almost never get sore legs, or really anything. I just suck at squatting. I know I have a ton more in me. This is just me voicing my thoughts.
Click to expand...

I'm making some strides with mine but I hear ya. I'm definitely going 2x a week at least
 
Sean1332 said:
Compared to yours, I would venture to say yes. You won't be disappointed in it.
Click to expand...

Well reason I ask is I had to retake bench opener with different footing to maintain a tight arch because no matter how I did it flat footed there was room for my glutes to tighten and hips to rise unless my feet were so far out that I was flat. If It was about 2 inches higher I could flat foot no problem confidently.

Just some food for thought based off country seeming to have a similar circumstance.
 
Yup. Hopefully I get some good warmup time on the benches before I get there. I am pretty w/ changing up footing. Worst case I go to my toe setup which basically lets me use any height bench because it's a full body arch. I was using it because I lack the hip mobility to do a flat foot and I cramp out when I try to widen my legs. Gayest thing ever.

Smoker, I will probably do the advanced 5-3-1 template. 2x everything a week. But as a squat form day in on a body day type deal.
 
CountryLiftin said:
Yup. Hopefully I get some good warmup time on the benches before I get there. I am pretty w/ changing up footing. Worst case I go to my toe setup which basically lets me use any height bench because it's a full body arch. I was using it because I lack the hip mobility to do a flat foot and I cramp out when I try to widen my legs. Gayest thing ever.

Smoker, I will probably do the advanced 5-3-1 template. 2x everything a week. But as a squat form day in on a body day type deal.
Click to expand...

Only thing, well at least WNPF, the really good equipment ain't in the warm up room. But! You can tell with the opener that you'll crush brother.
 
I think I'm gonna do squat on squat day obviously and do 5-3-1 on that day, and then on ohp day ill do some light ones. Ill have to ask big shot to program me up again and work it in for me. I'm not good at that kinda stuff.
 
This is a gym so... things will be a bit different. But yes sir. I'm not worried about it going. Just worried about it being easy and having a good setup I can carry into 315 and 325.

I got ya smoke. Advanced template is light squat/heavy deads vice versa, same day, and same w/ OHP/bench.
 
Doing it that way makes the most sense to me. Even could do a dead/squat variant when it is the assistance move.
 
Yeah... maybe some hacks etc. I feel like w/ two mains in one day the assistance is gona stay pretty simple. I will be beat no doubt. Need something special to help with recovery....

Or just get my damn natadrol finally. I'm gona buy like 100 bottles.
 
Is hitting my deadlift opener tomorrow a bad idea? 11 days out still (10 days after) One side of me says I will be FINE by then. Another side of me says, my backs been bugging me and I need to recover. But I don't need to puss out too early.

It would be good to do some pulls strapless on a good bar. Get a sense for 500 again (I've double it strapless before no prob) so I'm ready to hang out meet day, lol. Maybe I'll just see how I feel when I get to the gym.

Also major snow storm tomorrow and I work til 4, so I won't get to lift until like....6:30 at the earlier. I don't like that. I'm gona have to grab some grub and then hit the road or I'll be starving by then. Scenario just kinda sucks.

Will upload pics/vids of me screwing around in the snow in the jeep, don't worry.... gota keep you boys entertained right?


PS. I wish chocolate chip cookies were anabolic, I just ate 4. Took my g8+endosurge, going to bed now. Zzzzz.
 
CountryLiftin said:
push my hands towards each other to keep the chest engaged.
Click to expand...

Spread the bar! Pushing hands together on the bar is a bodybuilding cue. Spread the bar keeps the path on point and strengthens your lockout. If it works for you, then stick with it, but I repeat "Spread it" Pretty much the whole time until the weigh stalls and then I say "Back"

EDIT: Before my first meet, I worked up to a max pull two days before competing. You're not gonna die or grow a vagina if you work to an opener 11 days out instead of 14. Do what makes you happy.

EDIT the EDIT: Psh, chocolate chip cookies are like the 3rd most anabolic food out there.
 
HELL YEA!

I fell like when I spead the bar on the way up, my elbows want to come out and the bar comes up my chest. It's more like push my elbows together?

The funny thing about cues is they usually mean completely different things to different people and are more a feeling than an actual movement. I agree w/ what you are saying though.

Good, well I should kill my meet after eating all those cookies.
 
Class was canceled today. Waiting around for work 1-4 then headed home. Anyone else have a crap ton of snow?
 
I had like 3-4 yesterday, probably another 2 or so today, more tonight and all day tomorrow. Apparently at home it turned to rain though so I'm pissed.
 
CountryLiftin said:
The funny thing about cues is they usually mean completely different things to different people and are more a feeling than an actual movement. I agree w/ what you are saying though.
Click to expand...

You're absolutely right and that's why different cues work for different people. A cue is nothing more than a carefully constructed lie. You can't actually arch a squat out of the hole, but you tell people to so that their chest doesn't cave. You can't actually flare your lats with the bar on your chest, but you tell people to so that they do what they need to do.
 
daAMx said:
New Yorker? It's pretty ****ty over here...
Click to expand...

Philly. But funny you say that cause we only get the New York post and that's where I read about the storm. After checking the Philly weather for Friday, it doesn't look bad.
 
Dead opener. Weight - fat.

Deadlift - warm up, work up to 500+x1 (plates are heavier at home, vary from 44-52).

situp/back xtn supersets. go home and eat cause it's freakin late and I'm hungry.


Deadlift was technically beautiful. I warmed up really fast and it felt like I was breaking my ribs because my abs/core wasn't warmed up. I went 315x1x3, 405x1, 500x1. Rep was fast, should have taped it. Also my ham origin hurt like a one legged hooker (does that make sense?) I don't care... I always look back and say, wow I should have done that different, but it turned out okay. Today was one of those days. Also I actually held on to 500 pretty well, so hopefully I can get a hold of 550/575 or 585 well too. did all over/under grip too, which was weird. I prefer double overhand so much more, but it works. I like right over left under for some reason, but make myself do both when I train. I need to find some chalk. Where can I get some?

Anyways, I should smoke that and 550 as long as I warm up right and feel good. I was starved today w/ a pain/sore ham/glute and didn't warm up right and still smoked it. Gona bench tomorrow and take thanksgiving off, mobility/squats friday and then chillin and doing some BW work and lift at like 40% on my major lifts next week. Then demolish at the meet, win a trophy and two new PRs.
 
Nice work Country!
 
Thanks man. 500 is relatively light for me since I can rep it for like 4 reps or so, but it's what I needed to do. Was interesting using a good bar I could hold, crappy plates, etc. Back at home. Rep felt good though, like really technically good. I set up perfect, hips didn't move, chest up, shoulders back. Could have sat back a little more but that's it. and maybe feet a little wider. The bar/rings seem different on the normal bars compared to the ones I was using... I can't know for sure though. Kinda wondering about that. We will see. I'm really excited for this meet though.
 
You can get a big box of chalk from elite fts. What I did. You get enough chalk to last for years
 
I found some on amazon too. Hmmmmmmph.


Thanks guys.
 
Yeah, I was going to recommend Amazon, too. Great price, shipping, etc.

Nice work with the deadlift. Must be getting antsy for the meet, huh?
 
Yeah I'm ready to put the hammer down and see what I can really do.

I have prime student membership for a few more months so I can get like 3 50 oz bags for 9 bucks, 2 day shipping for free.
 
I just use my leftovers from summer bouldering. About one bag lasts all year and I love how its multipurpose
 
Okay so lots of updates. First of all here are my pull videos from like, last week. I did basically my opener for 3, easy although I felt crappy, and then some "speed singles" w 315.... it looks like a soft rep on the one but it felt so weird dropping 200 pounds and hitting a pull, I kinda got off balance lol.

495x3-http://www.youtube.com/watch?v=bsdK9waUp4c&feature=c4-overview&list=UUr5fkufYAynte8lZ07sOZAQ

315x1,1 - Invalid Link Removed

Todays workout, I did my 290 opener again at my bench at home, it's really low and I couldn't get my feet flat and arch, but my full body arch setup was feeling good so I rolled with it, hit two good reps. My first one I got the elbows a little high so I hit another which was technically a whole lot better IMO. you guys can judge. They are in correct order in vid. Didn't really think much about leg drive so I have a little more to give there too.

Otherwise murdered my row and lat machines and tris.
row - 110x17, 170x3, 210x7, 250x5
lat pd - 210x3, 315x10,10
db skulls - 30x10, 40x10,10

all of these are stronger/heavier than I have ever done.

Bench - Invalid Link Removed

Oh and here is fridays squats, I don't remember if I put them up but would appreciate someone looking at them. 340x3. I'm still not happy but getting better. I need to keep my hips under my, they are rising before the rest of my and I'm GMing it at that point. I need to drive my whole body up and stay tight.

Invalid Link Removed
 
Nice beard.

I have to work on my bench setup...
 
0 pounds.

Judges 16:17b: If I am shaven, then my strength will go from me, and I shall become weak, and be like any other man.


Reg, from what I understand you are not supposed to go on your toes like I do, but it's the only way I can keep my butt down and leg drive on these low benches. My other bench I can flat foot. I don't now how super tall guys do it.
 
Hey, I love the story of Samson.
 
CountryLiftin said:
0 pounds.

Judges 16:17b: If I am shaven, then my strength will go from me, and I shall become weak, and be like any other man.

Reg, from what I understand you are not supposed to go on your toes like I do, but it's the only way I can keep my butt down and leg drive on these low benches. My other bench I can flat foot. I don't now how super tall guys do it.
Click to expand...

I stay on the balls of my feet, maximal arch and tightness and no butt lift.
 
RegisterJr said:
Hey, I love the story of Samson.
Click to expand...
Me too brother!

jimbuick said:
I stay on the balls of my feet, maximal arch and tightness and no butt lift.
Click to expand...

That's where I'm at but I've heard people say to keep heels down. I don't have the mobility to do it. I can do it on my bench at the other gym though and keep the same tightness because it's higher though, but there is less tension in the legs. But I can push back more than up which is nice.
 
CountryLiftin said:
Me too brother! That's where I'm at but I've heard people say to keep heels down. I don't have the mobility to do it.
Click to expand...

Tons of benchers are on the balls of their feet. You're supossed to think "drive heels down" even if they don't touch. USAPL requires heels to be down when benching though.
 
Sean1332 said:
Tons of benchers are on the balls of their feet. You're supossed to think "drive heels down" even if they don't touch. USAPL requires heels to be down when benching though.
Click to expand...


Well that's what I thought then I swear one of the guys on here said the other day not too.... whatever. And yeah I knew that... guess I won't be benching USAPL unless they got high benches. I drive heels down, keep glutes tight, and drive back/up.

That said I'm kind wondering what the setup will be like at this meet. Do you guys see a lot of variety between your meets when it comes to equiptments? Other than just rack to mono for squat, which would be the biggest I'd think.
 
You must log in or register to reply here.
Back
Top