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

CincyKiller45 said:
That's about exactly where I'm at. No shame in my game.

Alright just a little. Conditioning is calling my name.
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Hahaha I'll be doing more when it warms up. I'm not bad now actually I just feel fat cause I'm always bloated.
 
CountryLiftin said:
Hahaha I'll be doing more when it warms up. I'm not bad now actually I just feel fat cause I'm always bloated.
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Yeah, just a layer of fat across my abdominals. They're very well developed, just the lower portion retains fat. I'll lose it.
 
CountryLiftin said:
Leverage. Power belly. I can live w it.
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Haha, is that actually true regarding leverage? I've heard people say it, but I would think a belly would get in the way. Especially on squats and deads.
 
Mine only bothers me aesthetically. It doesn't interfere with my squat or DL.
 
Power belly for leverage does compute. Thicker waist = more support. Also, more tissue all over the body leads to the weight being spread over a greater area. Deadlifts aren't affected as much by gaining or losing a power belly (Look at Jesse Burdick) but the squat and bench can be greatly affected by losing large quantities of weight. Not that it can't be overcome by improving strength and technique, it's just an uphill battle.
 
I have always held a bit lower belly fat - from 175 thru 205...
 
Well good/bad day. Felt awful, tired, sore, tight, weak, etc.... PRd. Camera moved and only caught half my body.

D4w3x14

Squat. Warm up. Lots of sets. 300x5, 340x3, 380x2(PR) 315x5, 275x5

Quick leg curl and leg press.

Valentines date time. I'm ready for this Deload. Several things hurting today. Rib/back, forearm flexor I strained, shoulder, knee. Mostly just nagging. I couldn't get air under 380 very well. I need to get on my core and work on form and spine mobility. That's next weeks order of business plus healing my shoulder.
 
Nice PR!!
 
RegisterJr said:
Nice PR!!
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Thanks man! I have more in me on a better day. I think form is improving I just need to develop the core and back to support my squat and dead I have been neglecting it I think. And mobility.
 
Hell yeah on them squats! Looking forward to seeing you break 400. Try to get that max air before you unrack and hold as much as you can on your walkout. That way if you do have to breathe, you can take a small breath out and hopefully (obviously with more core work like you already noted) you'll be able to replace it. Very few are as strong as Lilliebridge and Rubish and can get their air under a max weight.
 
Nice job country..

Wanted to post my buddy just bought a 97 jeep grand Cherokee for 500 bucks everything works on it, got some rust on the rockers that's it what a bastards lol
 
herderdude said:
Hell yeah on them squats! Looking forward to seeing you break 400. Try to get that max air before you unrack and hold as much as you can on your walkout. That way if you do have to breathe, you can take a small breath out and hopefully (obviously with more core work like you already noted) you'll be able to replace it. Very few are as strong as Lilliebridge and Rubish and can get their air under a max weight.
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Thanks man. 405+ is definitely there. Right now form is holding me back more than anything. I got my air but let a little out and it wouldn't come back hahaha. Definitely need to hold it.

rob112 said:
Awesome PR man! Congrats!
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Thanks rob!

Duramaxhd said:
Nice job country..

Wanted to post my buddy just bought a 97 jeep grand Cherokee for 500 bucks everything works on it, got some rust on the rockers that's it what a bastards lol
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Thanks man! And that sounds like an awesome winter beater setup haha.

atanocc said:
Congrats on the PR! Keep em comin
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Thanks man! I'll try.
 
2 x weight for reps after much foreplay, impressed. Nice squatting, cowboy.
 
Thanks man. I've been pushing myself to move bigger weights, more often, no matter what, and it's paying off slowly.
 
Any of you guys know anything about Josh Conely? He's doing a seminar at the gym I was talking about.
 
Congrats on the PR.

CountryLiftin said:
Any of you guys know anything about Josh Conely? He's doing a seminar at the gym I was talking about.
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Never heard of him.
 
Checking in and trying to catch up.

1) sweet callus tear

2) I liked the first 545 single on the DL. Second one your hips shot up way too soon and you broke the ground too late. I know you know. Just confirming you need to remember to pull the slack out of the bar/tighten your upper back really well and maybe flex your triceps 20-40% before you initiate the lift.

On topic, I have to say I don't understand what everyone else is calling hitching. Was it on the first or second single? To be fair I only rewatched the 2nd rep to look for this hitching/ramping, so if it happened on the first I didn't really look for it again.

3) nice squat PR man. How's benching coming along?
 
Torobestia said:
Checking in and trying to catch up.

1) sweet callus tear

2) I liked the first 545 single on the DL. Second one your hips shot up way too soon and you broke the ground too late. I know you know. Just confirming you need to remember to pull the slack out of the bar/tighten your upper back really well and maybe flex your triceps 20-40% before you initiate the lift.

On topic, I have to say I don't understand what everyone else is calling hitching. Was it on the first or second single? To be fair I only rewatched the 2nd rep to look for this hitching/ramping, so if it happened on the first I didn't really look for it again.

3) nice squat PR man. How's benching coming along?
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thanks. It didn't feel so sweet. Yeah, those reps suck, I was beat. I'll have to tape some fresh ones. I know, guys who do a lot of meets seem to have a more strict definition of hitching. It's supporting weight of the bar on the legs. They said the second was borderline.

Thanks. Bench is not really happening much right now. I can bench but it hurts later. so I am trying to heal up whatever is going on. It's not bad but I don't want it to get bad... so I am basically maintaining strength and trying to heal. This week is a deload week so I will basically be doing jack squat today at the gym.
 
deload bench. d1w4c14 bw??? someone took the scale

warm up shoulders good, stretch etc.

bench - bar - 7 sets of 10ish, form. 95x5,5 135x3,5

push ups - 20

band pull aparts - 3 sets of 12

pull up - 10

sit up 3 sets of 20, SSd with shoulder ROM movements.

banded external rotation of shoulder and extension of shoulder.

tricep push downs 8x20 3 sets.

That's basically it. Feels fine. I still have a funky feeling but it's just like the joint is loose. If I put my hand at my side and extent/internally rotate the shoulder I feel a little slip/pop. Gona go easy on the other lifts this week and focus on form, just do ROM and stretching in my room thursday no gym, so I am not tempted to touch the bench. 135 next week for a few sets, and go from there... if it's still giving me issues I'll have the PT here check it out and tell me whats up/rest it more.... just depending how it feels and if the time off actually does any good.
 
time to back off a bit brominator.

take care of your shoulders when you're young!

have the pt check it out regardless and ice the crap out if it. i've been using some freeze stuff like ointment on my shoulders w arnica, aloe and a few other things. it helps if you slather that shyt on a few times a day...
 
napalm said:
time to back off a bit brominator.

take care of your shoulders when you're young!

have the pt check it out regardless and ice the crap out if it. i've been using some freeze stuff like ointment on my shoulders w arnica, aloe and a few other things. it helps if you slather that shyt on a few times a day...
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Meh most of that stuff doesn't really so much. Getting the joint warm and Ibuprofen help the most. I've been going easy for like 3 weeks now but made the mistake of coming back too early 2 weeks ago. I've gone through a number of diagnosis but no matter what it is treatment is basically the same until it gets back to strengthening it.

It's felt good lately just some numbness and instability. Bench notion feels good. Gona give it a week now to heal.
 
yeah i hear ya, in my 25 yrs of shoulder pain i've found very few things that work. i think the arnica does, at least for me. the stuff has been used for centuries. i've been tossing it on pre and post and one thing it does it bring blood to the area, and that's never a bad thing. makes it easier for me to get all my shyt moving...
 
napalm said:
yeah i hear ya, in my 25 yrs of shoulder pain i've found very few things that work. i think the arnica does, at least for me. the stuff has been used for centuries. i've been tossing it on pre and post and one thing it does it bring blood to the area, and that's never a bad thing. makes it easier for me to get all my shyt moving...
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I agree man that's why I'm trying to take care of it an not push it now. I'll have to look into. I have a rice bag I heat up and use. But yeah. Heat does a lot of good for tendons and joints once the blood is moving and they are engorged. Stronger and more flexible plus the healing aspect of more blood flow.

So I was thinking about back rounding and realize my back already looks really rounded I my dead lift torso position, which might be why mine looks so bad at times. I still think I can be a bit more upright and flat but I never get sore or achy or anything your expect from too much back rounding. Some of its musculature and some might be postural.
 

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Sometimes back rounding is used to create leverage on big weights. We'll let you know when it's not that, because honestly that's how it looks to me.

I give the beard a B+. :D
 
Upper back flexion and lumbar flexion are completely different, the former is fine and like Swanson said can be used to get off the floor better.
 
Swanson52 said:
Sometimes back rounding is used to create leverage on big weights. We'll let you know when it's not that, because honestly that's how it looks to me.

I give the beard a B+. :D
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This was my impression, but I was feeling some bad vibes about it. To clarify, you're saying mine was just upper in your opinion? The beard isn't very old, I trimmed it up last month. I miss it so I am growing it back out haha.

NomZ said:
Upper back flexion and lumbar flexion are completely different, the former is fine and like Swanson said can be used to get off the floor better.
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I know they are different, but I think the whole rounded back kind of gives the illusion that there is more going on than there really is. I know both are different haha...

On another note did I read you're a PT student?
 
I think there was *some* lumbar flexion. Why? Because your back was trying to catch up to your hips, which got high IMO. If you get the hips coming up evenly, I think the lower back flattens out.
 
Swanson52 said:
I think there was *some* lumbar flexion. Why? Because your back was trying to catch up to your hips, which got high IMO. If you get the hips coming up evenly, I think the lower back flattens out.
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I have to agree that there was lumbar flexion just by the video alone. It seems pretty clear to me.
 
CountryLiftin said:
This was my impression, but I was feeling some bad vibes about it. To clarify, you're saying mine was just upper in your opinion? The beard isn't very old, I trimmed it up last month. I miss it so I am growing it back out haha.



I know they are different, but I think the whole rounded back kind of gives the illusion that there is more going on than there really is. I know both are different haha...

On another note did I read you're a PT student?
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I wouldn't really comment if there was no lumbar flexion and one of the reasons your lockout is rough is bc of the degree of thoracic flexion you start with. IMO

I'm a kin student, but not PT, Exercise Science. I don't want more skool...
 
NomZ said:
I wouldn't really comment if there was no lumbar flexion and one of the reasons your lockout is rough is bc of the degree of thoracic flexion you start with. IMO

I'm a kin student, but not PT, Exercise Science. I don't want more skool...
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Yeah that upper back has to be STRONG to go into a degree of flexion to initiate the lift, then extend to lock it out. It's more of a trained technique than an incidental occurrence.
 
I think there was some lumbar flexion too. Like I said I didn't deny that. That was probably once of my worst looking sets, and being that it was a ME at my training max after doing a rep PR, I'm not gona complain about some form slip ups. The majority of my sets look much better. I'm still working and adapting to the heavier weights and finding the spots where my form is weak which show through on sets like these... so I know what I need to work on.

EXPH? good deal, I can't blame you for not wanting the extra school. It's gona suck. What are you trying to get into once you get out?
 
Not ragging on your form and I doubt you think I am, just clarifying though.

Hopefully strength and conditioning or strength coaching. Interning right now...
 
I have to agree from my personal experience that back flexion can really mess with your lockout. For me, it comes because I'm so weak off the floor that I flex to cheat leverage and then my lockout suffers. You are fast off the floor, so you could really benefit from focusing on a flat back and tight lats off the floor.
 
NomZ said:
Not ragging on your form and I doubt you think I am, just clarifying though.

Hopefully strength and conditioning or strength coaching. Interning right now...
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Nope, I take it all as constructive criticism here. I still have a lot to learn and form to improve. I've only been back deadlifting around 1.5 years since I got hurt in HS FB. which could also be a factor in some of my back issues but I will get to that.

Strength coach would be a good one for you I think, looking at some bigger HS or colleges maybe? my minor is in EXPH and strength coach would be really interesting and rewarding I think.

herderdude said:
I have to agree from my personal experience that back flexion can really mess with your lockout. For me, it comes because I'm so weak off the floor that I flex to cheat leverage and then my lockout suffers. You are fast off the floor, so you could really benefit from focusing on a flat back and tight lats off the floor.
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You are absolutely right. I'm gona tape you guys some nice deload reps today just to make you happy ;) I still have some issues with bad anterior tilt of the pelvis from my SIJ issues. I basically had the left side of my pelvis detached, so it rolled forward and up bad. I still have some tilt to it overall that I fight to correct and get back to a better posture. Those muscles etc are still healing/ weak and getting back to where they need to be, so I need to continue to get stronger so I can stay flat.
 
Interesting day. I couldn't get warm at all, and zero activity in my glutes and hams. Felt cold the whole time. However form was much better. My last rep I put the belt on weird and didn't set up right but stayed much flatter. Still having mobility issues getting into a good starting position but I think it's getting better. I went with a closer stance and grip to play around today but not sure how I feel about it.

D2w4c15. Deload dead. Bw 196.

Dead. Warm up. 135x7 for 3. 225x 3 sets of 3. 315x 4 singles 2 triples 1 set of 5. Triple (video) 405x1 video, +belt x1 video but it was crap.

Hit some back xtn and left. Got a big test coming and had to wait all day to shoot video. I'll post Em when they upload.

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Relaxed today, had a big exam that I just did very well on. Deload tomorrow will just be ROM and stretching for upper, maybe some core work if I have free time/conditioning etc. Nothing direct to the shoulder. It's actually feeling better.... now I need to take care of it and be smart.
 
Any job I can get will be good, lol.

You have a lot of hip rise without any bar motion, you may want to just start with hips higher (something I've done with some lifters and worked wonders). Minor upper back loss of tightness.

Looked much better than last time clearly.
 
NomZ said:
Any job I can get will be good, lol.

You have a lot of hip rise without any bar motion, you may want to just start with hips higher (something I've done with some lifters and worked wonders). Minor upper back loss of tightness.

Looked much better than last time clearly.
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I was purposely starting low to get my back tight. I guess I need to remember to come up from there and then pull. I always pull with higher hips. Was focusing too much on form to remember that lol. Missing the forest for the trees.
 
Just got selected to log endurate and Saturate from genomynx.
 
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