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

Haha I have only not been picked for 1 or 2 things I've applied for that's true. But I'm selective about what I apply for too.


Today was a Deload. Just did a lot of shoulder body weight mobility and light stretching. Abduction and rotation and shoulder flexion/extension. Did 3 sets of 7 on bench with the bar nice and slow. Can't forget form with all this time off! Did some core with decline sit ups or different variety, more than normal. And back/hip extension on the back xtn machine 190x10 5 sets. Some hip and lower body mobility and out.

Found out today I got a 98 on the online portion of our exam in anatomy and the class average was a 65.... I guess it's not a rumor that my professor is the toughest one. About to take a lab test on the cardiovascular structures but didn't get the study much. The human is very easy but we have to know the cat too which is more or less annoying.

Tomorrow will be light squats and accessory. I think im going to take next week off/light on the shoulder too just to make sure it heals but start I with more strengthening exercises to tighten the joints back up because they are a little lax from the injury.
 
Deload squat. Warm up. 135x7,7. 225x7,7 275x5,5 pause, 315x3, 275x5, 225x5 pause.

Ham curl and leg press and core for acc.

Actually felt really good today except my upper back is all jammed up.... Need to mash it and rest up. Shoulder has been good but I think I irritated it a little squatting. But all good again now.
 
I think I'm growing because my legs almost don't fit in some of my boxers anymore and my jeans I just bought are starting to get tighter again.... yay for quads.

That is all. I am hoping to bench again in 2 weeks. take next week easy and experiment with 135 on thursday unless I really feel good monday.
 
Good work. I feel you on pants not fitting right lol. Pretty much need all new jeans within the next few months.
 
capo180 said:
Good work. I feel you on pants not fitting right lol. Pretty much need all new jeans within the next few months.
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Yeah I just got new like 1 month ago and I'm filling Em out again and I have to wear relaxed/loose fit not regular. 34 waste now too for that bloat hahahahaha.
 
I don't wash jeans too often but when I do my legs don't fit haha. Gotta stretch em out after washing them before they fit nicely
 
Prob gona take this next week off bench too. I feel better but I can tell certain movements still set it off. So I'm gona let it heal. The bench ROM feels great. Protracted shoulder and rotation seem to cause some noise and depression and internal rotation is still a little unstable but much better. I'm hoping I haven't lost too much when I come back. Either way it should come back quickly with some smart training and the time off may even have benefited me in the long run.
 
joh408 said:
I don't wash jeans too often but when I do my legs don't fit haha. Gotta stretch em out after washing them before they fit nicely
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This is the worst.

What I had to do recently is get a pair of Levi 559s (fat boy jeans), had the waist taken in 2 sizes down and the lower leg tapered so they aren't hammer pants. Perfect fit.
 
NomZ said:
This is the worst.

What I had to do recently is get a pair of Levi 559s (fat boy jeans), had the waist taken in 2 sizes down and the lower leg tapered so they aren't hammer pants. Perfect fit.
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Send me some.
 
NomZ said:
Lol buy 1-2 sizes too big for your waist
take to local tailor
????
Profit
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I should try that. I have just been wearing a belt but my glutes are getting BIG now too lol. I'm dialing back cals and cleaning up a little though so we will see what happens. Being unable to bench means less cals. Bleh.



Anyways today's workout. Bench. Bar 5 sets of 6 after warm up chest and back. 95x3 sets of 7 pain free. A bunch of BB rows and some pendleys light for volume. Like 5-7 sets of 10-20. All w 135. Triceps. 5 sets of 12-15. Mobility an rehab work for the shoulder. Feeling a lot better. Gona keep resting this week now that I did a little bit. Hit abs too.

Side note:bench form feels awesome,... When I come back good things should happen. Been using down time to clean up and practice form. So I think next week I'll use 135x7. Following week 185. Then 225. Then 255. Then go from there. So I will ease in slow once I feel I am ready. If I'm not good by next week I'll go see doc/PT. I'm gona talk to my professor/advisor who teaches biomechanics and stuff about it, he's supposed to be real good Wednesday either way. I do feel better though. Just need to rest and put the time in. When I'm healed I can come back with a vengeance.
 
Good stuff, man. Good patience. That's big, and you know it. There will always be more meets, you can start prepping when you're back up to full speed.
 
herderdude said:
Good stuff, man. Good patience. That's big, and you know it. There will always be more meets, you can start prepping when you're back up to full speed.
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Yup my thoughts. Heal first, train second. Lots of time but if I injure myself more I'm just wasting it.
 
D2W1C15 Dead Bw- 196.6

Dead- warm up, lots of sets.... Work sets - 365x5, 420x5, 475x6(PR I Think) 475x1,1 speed singles

squat - 135x7, 7 jump squats, 225x3 pause.

back extension 190x15 3 sets.

decline situp - 25,25,20

nice stretching session.

nice big dinner. 2 bowls of rice, some steak, Cod, a sandwhich, protein shake. Yum yum.

Back was better today, still getting some flexion I want to get rid of. I mobilized my Lumbar for extension and hit my whole back mashing etc and works on some t spine mobility and loosened up traps. I think Nomz was right when he said rolling the weight in is an issue with setup, but I can't bend over and wrap them well or I feel like I am stretching out too much and I still can't get in position. So I just took some extra time to really reset after getting back there and getting my hips open and sitting inside a little and bracing my core. I need to get bigger air and brace harder, and take more slack out of the bar on my pulls. Some stuff I am going to work on next week. I might quit DLing here and go to that other gym tuesdays at least once the snow melts and the roads are better though... I can't take the crappy equipment and the atmosphere.

So I am currently using condense +alcar preworkout... running natadrol 4 caps a day. and logging saturate (BCAA) and endurate (creatine, betaine, beta A, +electrolytes) as well. Shoulder was a little funky today but feels good really. I think again it may be bi-tendon and that rowwing set it off a little yesterday even though I kept it light. I will be icing the hell out of the corocoid and surrounding ligs. And talking to my prof/PT tomorrow about it.
 
There goes that pullin man again! Gtfoh with your 475x6.
 
herderdude said:
There goes that pullin man again! Gtfoh with your 475x6.
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I wanted 7 and lost grip/hams were burning. I prob would have hitched it. The first rep was faster than my 225 reps... I watched it and was like WTF. Also I was looking out as hard as I could and over extended once and threw me off balance lol.

Also I had prob 2-3 more at least off the ground. Lockout is weak. Guess I need to do some rack pulls.

Got a comment about noise again today though so I don't think rack pulls is a good idea. I'm gona start matting the floor for my pulls... Shouldn't make much difference would you think?

You guys have any ideas for getting my low back tighter/stronger? Today was better but I'm still getting rounder through the set. First 2-3 were fine but I don't think I'm resetting enough. I think I need to work on hip mobility because I literally can't make my back flat while in pull position. I'm too tight or nerves won't let it idk. As soon as I brace and hit that position I get a bulge.
 
For the lower back, I often do the quad/hip flexor stretch where you tuck your feet under you and lay back on them, if that makes sense. For me it works the area harder than the couch stretch. The mats for block pulls will be good. You can work with better heights than a lot of the rack pulls. Also, the higher blocks/mats (I'm talking like 6-8" will nail your lower back and teach you to keep it tight and flat and really hammer in perfect lockout form. Proud of you for not doing a rep that would result in a hitch, don't want to make a bad habit.
 
CincyKiller45 said:
Damn good work bro. Repping machine! Stay on top of that shoulder issue and come back strong.
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I'm trying. It might be bi tendon... I stayed pronated today on that side. I'm gona kill when I do.

herderdude said:
For the lower back, I often do the quad/hip flexor stretch where you tuck your feet under you and lay back on them, if that makes sense. For me it works the area harder than the couch stretch. The mats for block pulls will be good. You can work with better heights than a lot of the rack pulls. Also, the higher blocks/mats (I'm talking like 6-8" will nail your lower back and teach you to keep it tight and flat and really hammer in perfect lockout form. Proud of you for not doing a rep that would result in a hitch, don't want to make a bad habit.
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I know what you mean I'll try that. No I mean mats to quiet my deads. But I can maybe put them in the rack too... I tried on the floor and it just rolled off. They are thin and squishy and I had to fold them. I'll give those a shot 6-8 next week when I'm home. And yeah. Last rep rode the legs where as the first 5 didn't really touch at all do I knew to shut it down. It was still fast but slowed down bad at lockout, nowhere near stoppage though.
 
Hm. Now I know which mats you're talking about. If you just piled a shïtload of them up under each side, you might be able to get a little height. A little change in the pull is better than no change, lots of good lifters pull off of 2" blocks, the ol' mid-shin block/rack pull.

EDIT: I'm also very curious as to how the soft start will affect the movement. Kind of like box squatting to foam where you never really find the box. Could be beneficial. Either way, my key to block pulls is to get very tight right off the bat. That's one of the great teaching points I've gleaned from them.
 
herderdude said:
Hm. Now I know which mats you're talking about. If you just piled a shïtload of them up under each side, you might be able to get a little height. A little change in the pull is better than no change, lots of good lifters pull off of 2" blocks, the ol' mid-shin block/rack pull.

EDIT: I'm also very curious as to how the soft start will affect the movement. Kind of like box squatting to foam where you never really find the box. Could be beneficial. Either way, my key to block pulls is to get very tight right off the bat. That's one of the great teaching points I've gleaned from them.
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Yeah I was gona try that but didn't wana steal them all lol. We will see. But yeah some will help. And yeah that's something I need to work I anyways , getting tighter. I get tight but I know I could take it to a whole other level. I think the pads would basically help transition the weight over the first inch or two. Sorta like if I had a real bar with some give to it. LOL.

My shoulder was kind of pissed last night but feels good this morning.
 
I can't stand pulling off soft mats, hated that when my old gym made me and that was only. 315-405.
 
NomZ said:
I can't stand pulling off soft mats, hated that when my old gym made me and that was only. 315-405.
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Yeah, it will probably suck. Ah we'll. I was acting as a patient for one of our 2nd year DPT students today and he was demonstrating a Mackenzie test on me with back extension and my back sounded like a pack of black cats going off. Hahahahaha.
 
CountryLiftin said:
D2W1C15 Dead Bw- 196.6

Dead- warm up, lots of sets.... Work sets - 365x5, 420x5, 475x6(PR I Think) 475x1,1 speed singles
.
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Nice chunk of pulling there CL and congrats on that rep PR.
Haha isn't it fun, when you can call old PR singles, "speed work".......!!!!!!!!!!!!!!!
 
Thanks Paul. Yeah it's nice. Thats one of the fastest heavy reps I have ever pulled.
 
I'm officially no longer a "teenager"... Yippee. That's means I'm now a junior or open lifter.

Now I just wana lift some more.
 
Its way past your bedtime yougin... J/k

475x6, you're friggin awesome bud. Keep that shït up. You're gonna end up pulling 7 bills here pretty quick. You do any overload training yet?
 
PalmFist said:
Its way past your bedtime yougin... J/k

475x6, you're friggin awesome bud. Keep that shït up. You're gonna end up pulling 7 bills here pretty quick. You do any overload training yet?
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I know I need my beauty sleep to catch up to you... Haha. Thanks man. That's the goal here. I don't think I have been sticking to 531 and jokers pretty well.
 
Squats to make up for missing. D4w1c15 bw 196


Warm up. 225x3,3. 265x5 305x5, 355x5,1,1, 265x12(screw FSL) 225x3 pause.

Good. Some sore and shoulder mobility. I think it's healing! Better everyday. Squats felt good but on 355 my back just feel apart and I didn't stay tight and that's my fault. I need to work on it.
 
you're only 20? dafuk

strong beard genetics
 
lol yeah 20 and 1 day today. Thanks. I would trade some beard genetics for some squat genetics I think.

Any one wana come help me work on my jeep before the snow hits? Doubt it.

I think the shop swapped in a bad fuel pressure regulator or didn't set up the vac light right when they reinstalled because I am having pressure problems I have to double check. Also a few other things I need to correct. This is why I normally do my own work, I have a bunch of little headaches to fix now.
 
Where should I order my inzer belt/nose tork from? I have checked a lot of places but either the prices are higher, they don't have both, or something gives. Or should I go with the Toro bravo belt from Titan?
 
I got the longhorn lever belt from Anderson.. Pretty decent price, nice belt and best of all it was here in like 3 days.
 
Sean1332 said:
Nose Tork from APT. Belt, from whenever is cheap!
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I'm gona get them the same place, shipping from 2 places washes any savings out. Inzer is cheap but they are slow I hear. Ah we'll. I'll find some place hopefully. HOP is expensive (compared to others) lifting large is cheap but no inzer.
 
I bought a 100ct box of ammonia caps for $25 off amazon, should last me 25 meets lol.
 
Today went like this:

D1W2C15 Bench BW-195ish. I'm lazy and didn't undress.

Bench - barx20,15,10,5, 135x20,15,10,5, bar - form.
pull apart- bands - 10,

DB row -60x15,15, 80x10,10 (easy, going light for shoulder)

row machine 150x10

DB tris - 35x12,15,14

cable rows SS overhand/underhand 10x7/7, 10x7/7

stretch out.

Shoulder felt a lot better today. Icing now, gota take good care of it.
 
Shoulder feels good. Tris are sore as heck tho. Pecs are sore a little bit. Rest. I believe I'm lifting at the friends gym tomorrow with all the big benches and old men hahaha. They are squatting I think, I'm gona pull if things go as planned.
 
CincyKiller45 said:
Glad the shoulders on the up and up bro. Keep playing it smart, the heavy weights will come.
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Thanks man. It's frustrating but I have to be patient. I'll just take it out on dead lifts tomorrow. I'm still so sore today from sats squats, idk what's up. I've been getting so sore every week now. I need to work on those too but I'm happy with progress just know where I need to fix. Tomorrow will be 505x3+ on deads but I'm gona really focus on form and bar position on the floor before I pull. Also make sure I'm getting tight and pulling slack out of the bar with my setup.
 
Do you get a nice bar at that gym at least?
 
herderdude said:
Do you get a nice bar at that gym at least?
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They say he has good bars. I'm interested to see what he has. But anything really will be better than what I use. So I am gona say yes.
 
I was doing 565 and was locking out and my belt slipped off and I lost tightness. Instead of hitch I just put it down. Really threw me off. Mad now. I also set up with my grip too narrow. Stupid.
 
CountryLiftin said:
I was doing 565 and was locking out and my belt slipped off and I lost tightness. Instead of hitch I just put it down. Really threw me off. Mad now. I also set up with my grip too narrow. Stupid.
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Saw a guy have that happen to him once at a meet. So the next attempt he said screw it and pulled 725 without a belt.
 
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