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

No one said you have to go heavy as hell with them. Not being able to do a lot of weight is a poor exuse for not doing any lift IMO. If it's difficult, then it'll make you stronger. Front squats and good mornings are two lifts that any athlete should do, and will carry over to both lifts. Just because you have the energy to do a compound lift after deadlifts or squats, does NOT mean that you didn't hit your main movement hard enough.

Squatting and deadlifting will make you good at squatting and deadlifting, like you said. Doing the exercises that suck will make you BETTER at squatting and deadlifting.

You won't regret doin em bud!
 
Sean1332 said:
No one said you have to go heavy as hell with them. Not being able to do a lot of weight is a poor exuse for not doing any lift IMO. If it's difficult, then it'll make you stronger. Front squats and good mornings are two lifts that any athlete should do, and will carry over to both lifts. Just because you have the energy to do a compound lift after deadlifts or squats, does NOT mean that you didn't hit your main movement hard enough.

Squatting and deadlifting will make you good at squatting and deadlifting, like you said. Doing the exercises that suck will make you BETTER at squatting and deadlifting.

You won't regret doin em bud!
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Don't think I made an excuse anywhere. Sorry if it came across that way. I just personally feel that doing too many variations of the main movements can do more harm than good and have more of a place in the routine of advanced lifters. Like I said I will try to do them to the best of my ability. I won't really be able to say much more until the point that I have experience with them.

The issue is hurting myself doing a movement. I drop front squats time after time because I can't do them without a good bit of discomfort that affects other lifts. Whether that's from poor form, a bad build, or a combination is anyone's guess.

I don't good morning or front squat but have a pretty respectable deadlift and have been making good progress. I agree they are good movements but also 2 that have caused me some degree of debilitating pain. I guess the way I look at it is why devote time to a variation when I am not yet proficient at the main. I do agree that they can and should be incorporated into accessory work, which is what I'm going to try to do. But it is certainly not going to be my main focus.
 
Deads were crappy. Well for me. No energy at the gym and the woman is stressing me out. Sometimes I wonder about relationships. The good is worth the bad though. Anyways front squats were a success. Just need to get more comfortable with them. Did some sets w 135 which were pretty easy minus the strangulation. What kind of #s do you guys normally do with them? Also GMd but my hips and back were beat after deads and that did not feel good.

Full update later after I eat.
 
I've gone as high as 315x4. Usually 275 is a good working weight for me. Some guys are closer to their max back squat than others, depends on how you normally back squat, I would say.
 
herderdude said:
I've gone as high as 315x4. Usually 275 is a good working weight for me. Some guys are closer to their max back squat than others, depends on how you normally back squat, I would say.
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I usually start with 405x2x12 (in my head) and wind up using 185-205 as working weight instead.
 
Still don't get why I was so weak, tired, worn out feeling today. I'll chalk it up to my CNS being beat down still, and the fact that my sleep and eating schedules have been jacked up (and garbage) and stress has been all over the place. Anyways, realistically it wasn't a bad session, and I usually have a bad week or so every few months and the past week has certainly been one of those times.

Anyways.

D2W1C12 Dead. 195

Deads - warm up, mobile, 135x7,5 225x5,3 315x3, 365x5, 420x5, 475(closer to 480)x3 (was supposed to be 5), 1 (grip gave out, bar sucks, hands still hurt from the meet).

GM 135x5, hip/back weren't happy.

front squat - 135x3, 7, 7, not bad.

sit up - 30,30,40

db curls - 40x10,10

This was a "get in, get my work done, get out" kinda session. Push through to the end.
 
Everyone has bad days man.. but as far as front squats i usually do between 185-225 for 4-8 reps. my max back squat is around 300.
 
It does suck because I have "off days" more often because of the progression from 5/3/1 being so far along, I'm doing a lot more weight than I was when I started haha.
 
I reset weight on squats but that's because I actually started legit squatting below parallel after I started the program... but that was early on and since then I haven't. I can look and tell you exactly when, but since I did my squats have made solid progression too finally.
 
I feel like stability of the bar and keeping it in place will be my biggest issue.
 
CountryLiftin said:
Deads were crappy. Well for me. No energy at the gym and the woman is stressing me out. Sometimes I wonder about relationships. The good is worth the bad though. Anyways front squats were a success. Just need to get more comfortable with them. Did some sets w 135 which were pretty easy minus the strangulation. What kind of #s do you guys normally do with them? Also GMd but my hips and back were beat after deads and that did not feel good.

Full update later after I eat.
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I think the highest I went with 5x5 as assistance was


225, 255, 275, 275, 275.

Or something like that.
 
I think I'm gona make them a regular after deadlifts. With some back squat after.
 
As far as front squat grip - what do you guys think about that deal of putting wrist straps on the bar then looping up the slack with your hands?

Ill track a vid down for it.

Cross arms are ok, but dig into my tendon uncomfortably
 
LizKing531 said:
As far as front squat grip - what do you guys think about that deal of putting wrist straps on the bar then looping up the slack with your hands?

Ill track a vid down for it.

Cross arms are ok, but dig into my tendon uncomfortably
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If you lose the bar though that wouldn't be pretty.
I say grow bigger delts/wear a hoodie.
 
LizKing531 said:
As far as front squat grip - what do you guys think about that deal of putting wrist straps on the bar then looping up the slack with your hands? Ill track a vid down for it. Cross arms are ok, but dig into my tendon uncomfortably
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I don't see an issue with it. It's stable as long as you remember to keep the weight on your delts. There's exercises that you can do to work on your mobility in order to be able to hold the bar in the clean position but if you can't do it, it's better to use unconventional means than no means at all. Just my unprofessional opinion.
 
LizKing531 said:
As far as front squat grip - what do you guys think about that deal of putting wrist straps on the bar then looping up the slack with your hands?

Ill track a vid down for it.

Cross arms are ok, but dig into my tendon uncomfortably
Click to expand...


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CountryLiftin said:
If you lose the bar though that wouldn't be pretty. I say grow bigger delts/wear a hoodie.
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You can't really lose the bar. You'll be holding the straps above the bar. It's for people who aren't yet flexible enough to bend the upper arm and wrist to the point of holding it in the true front rack position.
 
iparatroop said:
You can't really lose the bar. You'll be holding the straps above the bar. It's for people who aren't yet flexible enough to bend the upper arm and wrist to the point of holding it in the true front rack position.
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This.


It's how my wife does it (for obvious reasons).
 
D3w1c12. Bench.


Bench - warm up. 135x7,7,7 225x3,3. 245x2 275x 5+1spot. 245x9 225x10

Bb row 135x7,7 185x10,10,10
Pull up-18

Tri skulls - 35x10,10,10
Uh band 135x10,12,12


So so. Bench setup is weird an getting used to it plus still beat up from Monday. I need some recovery. Also feel really bloated lately so I'm gona dial back the food. And clean it up.
 
iparatroop said:
You can't really lose the bar. You'll be holding the straps above the bar. It's for people who aren't yet flexible enough to bend the upper arm and wrist to the point of holding it in the true front rack position.
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So you get worn out and lose it halfway through. Start to GM the rep and your elbows drop an the bar rolls down your delts. Meanwhile your wrists are strapped in. If you sit down and have the bars up to spot your fine but if you're lifting on the floor or your just stupid and don't have them set it could be bad. Not likely but possible.
 
CountryLiftin said:
So you get worn out and lose it halfway through. Start to GM the rep and your elbows drop an the bar rolls down your delts. Meanwhile your wrists are strapped in. If you sit down and have the bars up to spot your fine but if you're lifting on the floor or your just stupid and don't have them set it could be bad. Not likely but possible.
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The straps are looped on the bar and you hold the tail, instead of actually wrist strapped to the bar
 
CountryLiftin said:
So you get worn out and lose it halfway through. Start to GM the rep and your elbows drop an the bar rolls down your delts. Meanwhile your wrists are strapped in. If you sit down and have the bars up to spot your fine but if you're lifting on the floor or your just stupid and don't have them set it could be bad. Not likely but possible.
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Watch the video Liz posted. Nothing is strapped in.
 
Well then there is no issue I simply misunderstood. I've seen people doin clean/jerk etc and losing the bar and it taking them for the ride which is why I don't like the use of straps for most things like that.

Dura I think I'm getting them now. Once I move up in weight ill know better how I like them.
 
Good things today gents.

D4W1C12 Squat BW-~196

Squat - bar, 135x7,7 225x3, 250x5, 290x5, 330x7(+2/PR) 355x1 365x1

Front squat - 135x7, 185x3, 135x10

Ham curl - 110x10,12,12

abs - leg lifts, sit up 25lbx25,25, some stupid machine I didn't like for one set.

BB curls 95x5,7, strict.

That's a nice big squat PR considering the last 2 times I was in that range was 340x3, 335x3 and 325x4. Bad news is my video cut out on my phone after 5.5/6 reps.
 
Stance and focusing on driving my upper back into the bar at the bottom and focusing on keeping back on my heels + opening my knees/hips. Sounds like a lot, I cue it before hand then go in and hit the reps and try not to overthink it then.


Also we raised over $1200 for Toys for Tots at my meet and they bought the toys today, awesome knowing I was able to work for a good cause and lift at the same time.
 
I've been focusing on the exact same ques. We gon' hit some big skwat PR's this winter. Maybe close the gap on some of these squat monsters.

It must feel awesome to help out the needy. I need to be more involved in such activities.
 
Thanks brochacho. The video won't upload right now... being gay.

I plan on making some big squat strides over the next few months, that's for sure. At least lower the gap between my squat/dead. And gain a few modest pounds on my bench and dead.

Definitely good to help out, especially kids who don't have as much as they should. Heck I wish every meet had some % go to charity at least.
 
Something finally clicked. I have been telling you guys I have been getting closer and closer to finding the groove. Hell good shoes+wraps after Christmas will make a heck of a difference too!
 
If it ever finishes processing... Still mad it cut out at the end. As you can see I had some knee buckle on rep 2. Reset and went after it again.
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now is when sean and herder come and tell me what to do better. I'm waiting oh great ones.
 
Those look nice, bruh. Video got choppy halfway through, but it's all good. The only thing I can think of is to remember to squeeze the ass to lock out the hips up to and start every rep upright. If your hips were locked out at the top of those, then try to unrack it a little more upright. You just looked a little kowtowed over there at the top of your reps.

Everything else looked good, sat back to where you needed, back was where it needed to be, extraneous motion was limited, and you dropped it like it was HOT.

The gains will come frome greasing that very groove.
 
Thanks man. Yeah, I dunno what's up with my phone. And I agree, I know what you mean about being bent over a little at the top. I still have some funky pelvic rotation from what I dislocated my SI and I have weird pelvic til and bad posture from that and when I get weight on my back I compensate by leaning like that I think... I need to get that fixed up but it hasn't seemed to want to return to normal. Definitely something to work on though. Screw injuries.

The rep (4th one) starting at like 31/32 seconds is my favorite. You can see my little sticking point where my hips start to rise faster than my back on almost all the reps but that one. The first rep is also pretty good but when my 4th looks as good as my first at a weight I normally only get for 3-4.


Also been trying to decide if I want to try and push for this meet and feb and try for some kind of dumb fed record or just focus on training for a good solid 6 months and then hit a meet or 2 this summer. I think long term the time training in the gym will be better for me. It's also hard for me to commit to a meet 3.5 hours away on a saturday with college. I never know when I'll have big tests etc or other things going on. I still have time to decide, plenty, but I figured you guys might have some advice or had to deal with a similar situation when looking for a meet.
 
You did A meet this winter. I'd just focus on school and then hit one in the summer when your schedule is more relaxed. But it's up to you man
 
Legs are sore again. 2 weeks in a row. Winning!?
 
Bench d1w2c12. Bw 196/197

Bench- 135x12,12. 225x3. 260x3. 290x3 (PR) 245x7,4. 225x7. Shoulder was hurting me a little. I got wide on my last rep of 290 but it was actually pretty easy.

Uh bench 135x7,7

Pull up- BWx15,9. +45x5,6.5 BWx10

Lots of cable tri work and some decline sit ups.

Worked out with my old training buddy who is on leave from the marines. Had a good time and BSed a good bit. Had a laid back session but set a nice bench PR so I'm happy. Good seeing him too. He's home from afghan and will be in the US for a while now, he said and will be back in NC on the 6th. So hopefully lift together a few more times before then
 
Dimitrius said:
Nice bench, you sunuvabitch. I need to channel some peoples' chest/shoulder/tricep strength...
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Hey man I've been trying to do the same and it's finally paying off. It's slow. I need to catch my bench and squat up to my deadlift for sure. I have been hitting my tris religiously with power and BB(hypertrophy) training both and it's finally paying off. I can see them grow and see my bench increase. It's a slow process though.
 
CountryLiftin said:
Bench d1w2c12. Bw 196/197

Bench- 135x12,12. 225x3. 260x3. 290x3 (PR) 245x7,4. 225x7. Shoulder was hurting me a little. I got wide on my last rep of 290 but it was actually pretty easy.

Uh bench 135x7,7

Pull up- BWx15,9. +45x5,6.5 BWx10

Lots of cable tri work and some decline sit ups.

Worked out with my old training buddy who is on leave from the marines. Had a good time and BSed a good bit. Had a laid back session but set a nice bench PR so I'm happy. Good seeing him too. He's home from afghan and will be in the US for a while now, he said and will be back in NC on the 6th. So hopefully lift together a few more times before then
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Impressive pull-ups for a good-sized guy. And congrats on the pr, of course.
 
jinxie said:
Impressive pull-ups for a good-sized guy. And congrats on the pr, of course.
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Haha thanks man. I can bang out 20+ normally I was just doing the same # as my training buddy for the BW ones. Those were kinda sub par for my normal honestly.
 
D2w2c13. Dead. Bw 196.5


Dead. Warm ups.135-315x3+, 385x3, 440x3, 500x3,1 (grip went out. No straps today boys) 405x1

Front squat. 135x7,10

Back extension 150x12,20,20

Decline sit up 25x25,25

Db curl 40x12,10

Not a bad day. My prescribed reps are really getting close to what I can do on an average day which is either good or bad I don't know. Ill probably reset to 95% of meet #s and leave squat alone next cycle. Crap felt heavy today but I think I am having so issues/rotation at my SIJ. So not a bad day for not feeling great, being an AM workout and no straps.
 
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