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

PalmFist said:
Congrats on the darn near PR bro. Another Anabeta/Erase run, or your first?, maybe add in some x'gels...

Have fun at the beach. Im about another month or two out from enjoying some surfing here in SoCal myself then before I know it it'll be snow season again!
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Thanks man. Second week back squatting after some knee issues had me out for ~7 weeks. Glad I didn't lose much. I've run them both together and solo in the past but it's been a while. This is the new formula of regular erase, not pro. So interested to see how it treats me.

Beach should be relaxing for sure. Going to Hatteras. I hate snow. I hate my college and how snowy it is. I am moving when I graduate. Away from snow. Bahaha.

If consider x gels but I don't think they would go well w me, already have lots of Inflammation issues.
 
Deads today. Thinking light rep work with chainzzzz. Still feelin it from squats Wednesday. Lets get after it!
 
nice squats man.. killer volume with the 315. nice to see you back squatting some weight!

now get after those deads!
 
Workout. BW 195.8 clothed+phone

deads - bar, 135, 225x5,5, 315x3,3, 405x1, 405+60#chain X 8, x1 snatch grip, 315+60#chains X 14,

bench - bar, 135x3x10, 225x2boardx14, 5 speed.

tri pushdowns- 55ish? x10,12,15,
db curls seated 40sx5, 50sx5,
chinups - 10

done in circuit fashion.

good night. deads were explosive. I have video but my copy is blurry. Gona try and get the better one. This one is on my youtube if you want to watch it that bad. I should have had more than 8 on the deads, but I hit the chains several times going down, moving the bar, and throwing off my setup bad for the next pull.

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It keeps screwing with the format of my post, not sure why. sorry.
 
sup country

I've been doing those 100 pushups ( actuually closer to 200) you suggested doing for cardio awhile back and I really like it.
 
rabbithunter said:
sup country

I've been doing those 100 pushups ( actuually closer to 200) you suggested doing for cardio awhile back and I really like it.
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I'm glad you like them. Pushups are awesome for strength building and if you're gona do cardio might as well make it worth it!

I'm trying to source a tractor tire and built a sled for this summer.
 
CountryLiftin said:
I'm glad you like them. Pushups are awesome for strength building and if you're gona do cardio might as well make it worth it!

I'm trying to source a tractor tire and built a sled for this summer.
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nice that would be cool. I do em twice a week. After GVt bench, and before my ohp day post warmup. I also go for a nice little jaunt around the neighborhood on the weekend to help burn some of that unwanted poundage
 
Knee was Buggin me last night. Might take some time off this week???
 
Where on/in the knee?

Team KIN superbuddies to the rescue.
 
Sean1332 said:
or figure out the damn problem! haha

were you wearing the squat shoes to pull in with the last vid?
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Yeah I have been ever since I got them. Feel much better. More support. Took getting use to at first but now I can sit back a lot harder and I think it helps a little. Honestly the heel isn't enough on these to matter much but whatever.

NomZ said:
Where on/in the knee?

Team KIN superbuddies to the rescue.
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It moves around a lot. Mostly lateral knee, below the joint. Head of the fibula area but I have pain at the tib tuberosity and also medial tibia at times. Also works up to lateral femur at times. I think it's LCL or could be fibularis. If it was focused at one area it would be easier to figure out. I was driving offroading and walking through tough terrain all day yesterday so I think that just Irritated it. It was been good and is much better today.

If you have any insight throw it out, I can test anything you want. I had several PTs and students look at it while I was at school but nothing conclusive.
 
I was decently happy with tonight. Felt like crap going in and shoulder was aching.

bench. bw-196

bench. warmup, barx3x20, 135x3x10, 225x3,3,5,7,9,5,10, 245x1, 265x1, 285x1, 305x1

tris 105x3x10,

pullups- 3x10

reverse hypers+weight

pretty good night. Everyone else squatted and did some pulling. sherman hit 390x4 on squat, did some heavy close grip, and finished with dips. He did 4 platesx8.... yeah. Like, warmup reps. Dude is insanely strong, particularly upper body. He is a bench specialist and only squats for the hormone release and body balance/leg drive. But I think he could be crazy as a full power lifter.

anyways, happy. Shoulder didn't bother at all during the session, well see how I feel tomorrow.
 
Squat. Bw 200.


Warm up.

135x3x10.

225x3x3

275x3

315x3

335x3

365x3

385x3

405x1 (no wrap PR)

Cool down. Reverse hyper. Some rows and core work.
 
Thanks D max. I was pleased with the workout.
 
Nice PR! 385x3 is a helluva set, too!
 
herderdude said:
Nice PR! 385x3 is a helluva set, too!
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rob112 said:
Nice skwatzzz!
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Thanks guys. Was a good workout. I'm happy my knee isn't killing me today. A little weak but no pain. Time to heal up. Should be repoint the weight soon at the rate my strength is returning/increasing. Just gota get my bench back up to par now.
 
capo180 said:
Nice bench/squat workouts man. a lot of work at 225, and a squat PR.. coming back strong man.
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Thanks man. Yeah I didn't realize how much volume I got the. Heavy triple and single on top like icing on the cake haha.
 
Nice squatting, big country.
 
jinxie said:
Nice squatting, big country.
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Long time man! Thanks.

Gona do some back work. My shoulder hasn't even happy since benching last week. Feeling better now though. Gona pull tomorrow. Beach next week so, mobility and Deload stuff down there.
 
Did a bro workout today. pump city. bis tris chest and back with some core work. super light, high rep, fast paced. got some blood flow and felt a little better. I hate this damn shoulder. Rest time then docs after vacation if it's not cleared up.
 
Deads. BW 196.5 with clothes. Bar I was using was a little light (41.6) so I added 5lbs to the 545 attempt. So it looked like 550 but was really 546.6. I round down. Rack stuff was with a good bar so correct weights.

Deads.
Warm up.
135x3x7,
225x7, 5,
315x3, 3,
405x3,
495x1,
545x3 (PR),
585 - stopped at knees, didn't feel right/bad setup I think.

Rack pull just below knee (used the 100# plates so numbers are weird):
245x3,
335x3,
425x3,
515x3 (probably a PR),
545x3 (PR),
585x2(PR)

SLDL iso holds - 315x2x1 (5 count at off floor, below knee, above knee, lockout)

SLDL regular 315x3 for cooldown.

core work - 3x10 cable crunch thing
reverse hyper - BW x10,10,15

stretch

Ate some tilapia, potatoes, and fruit. Still starving.

I haven't been using straps at all and have had no grip issues, just bleeding from my hands alot. Have been taping my hands and that has helped but I blew a callous all over the bar on 585 that I didnt have taped. Oh well. my previous PR with 545 was 1 rep, so thats a pretty huge PR for me. Also is a 600lb calculated dead. The rack pulls were great, idk where the energy came from tonight. Nice PRs. Alternating squat and dead week to week is letting me rest up, heal my knee, and make big moves when it comes to training day for sure. I think I am gona transition back to rep work on bench after I get back from vacation and try to be smart, but like I said, I'll see a doc if it's not cleared up with some proper care by me. I'm not screwing with it anymore, it's been going on too long. I am happy the knee seems to be 95% now. This next week should finish the healing process.

I'll throw a pic up of the rack pull position. Wish I had shot vid.
 
Rack position (roughly)
 

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Awesome PR bro, especially considering you're probably only 191-192 dry. Rack positioning looks good.
 
NomZ said:
Awesome PR bro, especially considering you're probably only 191-192 dry. Rack positioning looks good.
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Thanks man. I've been sitting heavy the past few days. I think the decreased days in the gym let me add some fat weight. I'm usually around 192 in the morning after bathroom/no clothes. I want to grow into the 198 and eventually 220 class but it's good to know I have some room for any meets in the immediate future.

Rack position was posed but that's basically where I was for the initial pulls. Obviously changes a little after the first rep. I wanted to work lockout since I was feeling weak on it in my floor work, but then I doubled my floor max.

So I'm strong off the floor to the knee. And strong from the knee to lockout... So I'm weak in the transition apparently. Interesting stuff.

I need to overhaul my form, and focus on doing things right. I have a habit of just going to town and forgetting minor things. I realize afterwards I didn't do something like brace my low back and flare lats. So I need to fix that stuff to make it more instinctive.

Sorry for rambling.




Oh yeah. Sherman did dips tonight. 3 plates x16 and he just quit, didn't even slow down. The man blows me away. Especially for being natural. I'm very excited to work with him on my bench.
 
Sounds correct, if I remember correctly from your past videos, you lose that initial setup and tightness, which ruins your transition to lockout.
 
NomZ said:
Sounds correct, if I remember correctly from your past videos, you lose that initial setup and tightness, which ruins your transition to lockout.
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Yep. I need to keep my upper body tightness and stay upright but I slip into high hip and it rides my legs. I think more quad development (squatz) will let me keep the torso up since I won't be high hip pulling as much then. Also like I said I don't squeeze my back like I should at the start. I use it to hold the weight after I pull, not lock it into place if that makes sense. Always something to work on. Gona do some lighter volume work next few sessions and focus on that. When I fix it, should really make a difference. I obviously have potential for much more once I get the technique dialed in even more.
 
CountryLiftin said:
Yep. I need to keep my upper body tightness and stay upright but I slip into high hip and it rides my legs. I think more quad development (squatz) will let me keep the torso up since I won't be high hip pulling as much then. Also like I said I don't squeeze my back like I should at the start. I use it to hold the weight after I pull, not lock it into place if that makes sense. Always something to work on. Gona do some lighter volume work next few sessions and focus on that. When I fix it, should really make a difference. I obviously have potential for much more once I get the technique dialed in even more.
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I'm the same way when it comes to conventional pulling and identified quads being the weak link, as I'm stronger off 4" blocks and extremely strong off 8" blocks. Been hammering quads with unilateral leg work, high bar, and leg extensions.
 
NomZ said:
I'm the same way when it comes to conventional pulling and identified quads being the weak link, as I'm stronger off 4" blocks and extremely strong off 8" blocks. Been hammering quads with unilateral leg work, high bar, and leg extensions.
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Sounds like a plan. Time to get to work.

Duramaxhd said:
Nice pr country good work
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Thanks man!

rob112 said:
Damn country! That's some really strong pulling. Congrats on the monster PRs
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Thanks rob. Guess the time off did me a favor on deads. I hope to see those numbers more regularly, but 545x3 is gona be tough to top now hahaha.
 
Thought I was cooking lean burger. Turned out to be sausage. Lol. Interesting meal.
 
Duramaxhd said:
We're u making burgers could have been good
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No I was making pasta and meat so it came out alright. I noticed it was sausage after I broke it up. So I made it like a spicy Italian sausage kinda deal. Was good.
 
It wasnt bad.
 

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I'm getting fat. I love to eat way too much. Time to find some healthier snack foods.
 
Tell me about it It's carb nite for me and I ate a pb&j canolli (spelling) 3 candy bars and a banana creme pie flurry on top of my dinner which was a hamburger and French fries but believe it or not this is one of my mildest nights
 
Haha nice one man! My whole life is a carb night though. It seems like that's all my family eats and all that's in the house. I need to grocery shop.


Currently in the car in Virginia headed to the outer banks. Somehow we ended up with my sisters boyfriends 5 YO daughter in our car and I'm about annoyed out of my mind. Don't know how or why they ditched her on us. She just asked if we were there yet for the 70th time.

Okay rant over. I can't stand children.
 
I would mind my own kids less I'm sure. I've only met the girl/her dad a few times so it's a little weird for me too because I'm not familiar.

I'm sure I'll love my own kids when the time comes but as a 20 year old college kid.. Haha.

Luckily we are making good time so far.
 
Day turned out alright and me and the honey finally got some alone time.

The gains are real. Barely fit into my trunks I just bought last vacation. From the knee to hips super tight. I guess squats have some downfalls. Sean must wear XXL stuff to fit his legs.

Noticed my back looks the best it ever has but my chest is like gone. I need to get back to benching. And lean out a little though I hate to say it.
 
The chest thing is why I started superseting DB flys with my close grip because I've never had any pecs just man boobs back when I was fat lol
 
PLing benching without direct pec work can seem to cause pec loss in my experience. I had to add pec work back in.
 
Very interesting. Now if only I can work my chest on a non bench day and not overwork my damn elbow area!
 
I need to heal up and get to work. My chest got smaller when I started 5-3-1 because of less direct pec work but it never bothered me because that was always my strongest body part. Now it may be my weakest/smallest.
 
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