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

Thanks guys!!!!


Really wish my bench was back up where it should be.

I take protein 3x a week and condense as pre workout which is really basic. About 2g creatine pre workout so 3 times a week. Aka 6g/week. An I take 1 g alcar with pre workout and during the week if I really need to study. That's it.


I had the new anabeta and erase I think but not the elite versions. Hmmm


Pulls should be about 20 pounds heavier all around at these reps. Hopefully next week will be more reflective of my strength levels as I got back off that extended Deload. That's what normally happens. Then 4 weeks til meet day and well see if I get it or not.
 
First time back squatting heavy in 4 weeks. Tons of warm up volume. Finished w 365x1,5, 385x1, 315x7.

Core and ham curls. Done. Bw at 195. Not bad. 2nd session back is always better.
 
capo180 said:
yeah thats always rough after not squating for a while. good session though man.
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Thanks man. Back was giving up on me before I even got into my legs/glutes. Deadlifts still have me beat hahaha.
 
CincyKiller45 said:
What'd you bench?!
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Calculated max :p

I didn't go hard because I'm still sore as heck from pushing it Monday during my real workout. Did 205 for reps. Nothing crazy.

Did the hand grip thing and got like 5% away from maxing out the dynamometer ;) haha. 86 kg
 
joh408 said:
You killed my grip scores... I only got like 500N tops on mine
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Haha nice. That was my peak I was hitting 74-76 on average. The thing was slipping sideways in my hands. I thank deadlifts. Lol.
 
CountryLiftin said:
Calculated max :p

I didn't go hard because I'm still sore as heck from pushing it Monday during my real workout. Did 205 for reps. Nothing crazy.

Did the hand grip thing and got like 5% away from maxing out the dynamometer ;) haha. 86 kg
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Dat dere gearhead grip. Way better than meathead grip.
 
Did some light pulls for speed then for form. At 315 then some rows and core.
 
Updates on life.


School is hard.

I'm gaining weight again. Slowly.

Going to squat today. Just ate a ton so the bloat is good.

Some drunk kid wanted to Arm wrestle me this weekend for money. I won.

Knee and shoulder are feeling alright.

I took some cool gopro pics of lifting and my jeep.
 

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I miss school. :(
 
RegisterJr said:
I miss school. :(
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Haha it's not bad.


I did some high rep crap.

Squats. Lots of warm up and form focus. Top set 315x13. Left a few in the tank. That's a 451 calc Max which lines up w what I hit last month. Felt good too as far as form. Gota keep drilling it.

Bis tris and core.

Out the door.
 
That's what I'd expect from a 13 rep set of squats.
 
herderdude said:
That's what I'd expect from a 13 rep set of squats.
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It was a goodie. That was a PR too. I was gona get 10. Asked a friend what he thought I could get. He said 13. I got to 10 and knew I could get more. If he said 15 I prob would have done it.

Got my tris sore too. Gota build the bench back up
 
I've felt crappy, depressed, lethargic, weak, sore, and idk what else the last couple months and I'm not sure what's going on. I'm going to try and get my sleep schedule a little better and diet if I can and see what happens.
 
CountryLiftin said:
I've felt crappy, depressed, lethargic, weak, sore, and idk what else the last couple months and I'm not sure what's going on. I'm going to try and get my sleep schedule a little better and diet if I can and see what happens.
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You use a lot of stims? I swear stims make me depressed and anxious if I use them consistently, in large amounts.
 
liftandswim said:
You use a lot of stims? I swear stims make me depressed and anxious if I use them consistently, in large amounts.
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1 scoop of condense 2-3 times a week pre workout. No coffee. No soda. No energy drinks.
 
Maybe the injuries got you down man, that or just stresses of life as I don't know what goes on in your life outside of here. It could be a million things. Try to figure it out and work on it. Wish I could help more man :fist bump:
 
Have you looked into any supps for it?


I mean on top of nutrition and sleep, AdrenoSurge might be something that could help.

Just a thought.
 
Thanks guys, I'm trying to sort it out. I think part of it is transitioning back to living in a new place, being away from home and family etc and just everything that's different.
 
Bench. Lots of warm up and mobility. Bar. 135. 185. Multiple sets of each. For was feeling much better.

225x8P form felt great. X7. Fine, getting worn out though. 5 reps Pause to finish. Had to rush because my spotter was leaving. Single at 245 to see how it felt.

Fluff session for bi and tri.

Cable flys. Core work. Some pull ups.

More post mobility as stretching.

Ate a ton of food.
 
Bench really hasn't seemed to be going anywhere. yesterday did start out good but went downhill. I might try to go for a set of max paused reps next time.
 
I know you're working around some injuries and a hectic schedule, but it seems like you just go in and kinda do whatever. Perhaps if you figured out a more structured plan of attack you'd see a little more progress. Just my 2 cents, dunno.
 
liftandswim said:
I know you're working around some injuries and a hectic schedule, but it seems like you just go in and kinda do whatever. Perhaps if you figured out a more structured plan of attack you'd see a little more progress. Just my 2 cents, dunno.
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I ran 5-3-1 for like a year and a half. After modifying the program to work with the injuries I changed things up to give myself a little break from it before jumping back in. I base my percentages and reps for most lifts from calculated training maxes just like 5-3-1 and but have been doing lighter weight to rehab my shoulder, and cycling 3 weeks but with less specific reps for squat and dead, with breaks/planned sessions based on splitting up the more intense squat and deadlift sessions alternatively. I also have to ease back into he squats after the Deload I took for my back.

So although it may seem unorganized to you, there is a method to the madness. I think the issue with my bench is that I'm still not completely healed although I do feel good at about 65% Max, I need to be training heavier and with more volume to get overload and get stronger. Problem is I have to balance letting myself heal with maintaining and building strength. Hopefully I will continue to heal up and then will be able to get my workouts more or less how they should be.


Once you get to doing this stuff for a while, I feel like having a little more free reign over what I do day to day works a lot more. I made great progress this summer on both pulls and squats without specific programming other than the basic structure I take from 5-3-1 and my own goals etc. it's really what welder recommends if you read his books.
 
Didn't mean to come across gruff in my original post. Sorry if you took it that way. I really was just offering up my opinion.

But to me, it sounds like you have everything ironed out, training-wise. Just gotta hope those nagging injuries heal up and I see tons of gains on the horizon.
 
liftandswim said:
Didn't mean to come across gruff in my original post. Sorry if you took it that way. I really was just offering up my opinion.

But to me, it sounds like you have everything ironed out, training-wise. Just gotta hope those nagging injuries heal up and I see tons of gains on the horizon.
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I didn't take it that way, no worries. I know you haven't been around here long so I figured I would explain it to you and give you some back story. Would like to get my bench back in the low to mid 300s again for my meet then shoot for 4 next year.
 
Thinking about a new pre workout. I like focus and pump/blood flow but not a ton of stim. Market is flooded as hell with new stuff. Any suggestions? Been using condense a real long time now.


Any other products to look at along the lines of anabeta, natadrol, myosynergy type products. Maybe I should just hop on the PH train..... Hahaha. Just kidding. Not yet anyways, if ever.
 
Anyone read the elite FTS article on ARA etc?
 
F*ck that workout.


I am stupid and forget how to pull with good form. I figured it out but too late today and ruined some PRs and a good workout. But better now than at the meet.

Ended up doing a crap ton of volume and tearing my hands up. Also figured out what I did wrong so hopefully I do it right next time and get things back on track. Struggled to single my opener. Still pissed. I need to get a grip on everything right now an just focus and do what I need to do.
 
CountryLiftin said:
Thinking about a new pre workout. I like focus and pump/blood flow but not a ton of stim. Market is flooded as hell with new stuff. Any suggestions? Been using condense a real long time now.

Any other products to look at along the lines of anabeta, natadrol, myosynergy type products. Maybe I should just hop on the PH train..... Hahaha. Just kidding. Not yet anyways, if ever.
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Condense is a good moderate stim. White flood it, and monster pump.

Right now I do 3/4 scoop of white heat and a scoop of NOxygen. Pretty solid
 
rob112 said:
Condense is a good moderate stim. White flood it, and monster pump.

Right now I do 3/4 scoop of white heat and a scoop of NOxygen. Pretty solid
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Thanks for the suggestions man. I will have to check those out!
 
I forget how to pull with good form almost weekly lol. you'll get it man! I'm not a big pre guy my self, im taking max out right now, which is kinda mehh for the price. i usually use C4, which has never treated me wrong. theres so much stuff out now, that i have yet to even try.
 
I screw up every once in a while. I was feeling great in warm ups and got cocky, and it bit me in the ass when I got to the 550x3 I was shooting for. So, I stepped back down, fixed form, hit some reps, then hit some more heavy singles to make up for it.

Starting monday I will be starting 5-3-1 again now that my shoulder and knee appear to be healthy enough to run it correctly with a few modifications. I will have one cycle til my first meet and then a cycle and a half roughly for my full meet.

I benched today. last 2 weeks are PRs (since hurting the shoulder) and I got 225x9 today with brief pause on all reps. Not a full 2 second pause like a max attempt but enough to stop momentum and set then drive. I don't have anyone to call me up here so it's whatever. I could have probably squeezed out a 10th so I was happy. Best T and G is 14 and I don't have a best paused rep. other than 7. Maybe 8. Anyways. I was only getting 7 before. I now got 8 last week. 9 this week. so hopefully I can do 5-3-1 but with higher reps, same idea though. I hit tris, bis good with a fluff session. Did 2 sets of pull ups which felt good. 4 sets of barbell rows at 135 and 185 which felt good. got some pump and stuff. still going light because of the shoulder but I am able to do more and more so thats good.

after my pulls saturday my trap pain feels way better. I might have pulled some type of adhesion loose or stretched a knot out or something. hmph. hopefully it stays better. Weight is at 196 so getting heavy and gaining slowly. Hopefully I won't have to cut for these meets. After these 2 I am just going to grow and if I have to lift in 220, then so be it. Gota focus on getting strong. I'm gona start bring grilled chicken and freezing it so I have quality protein sources when the food at the dining hall sucks.

Gona squat and dead at 315 and 405 respectively but lower volume higher reps for the deload. Then back into it next week and hopefully peak well for this meet.
 
Yeah, I have been on Condense for like, a longggg time now. I really like it. I only take it 3x a week and no other caffeine but it seems to be less effective on me somehow? I dunno. It's like 25 for like 40 scoops or so. So it lasts me like 4+ months. so i only spend like 75 bucks a year on pre workout haha, and like 100 bucks on protein a year. Can't really complain because thats all I use right now. I might get some more slinshot though.
 
Nice plan, I might have to try that out next.. But rob yeah it's not that great for me, first couple workouts on it were great but since it just does the job. That's all compared to C4 which I think was voted pre of the year or something on bb.com, and I respond to real well.
 
Codense is not strong at all. Main reason I use it. I can't get strung out or crash because I have to study or whatever usually every night.

But yeah hopefully everything goes according to plan over the next few weeks.
 
CountryLiftin said:
Codense is not strong at all. Main reason I use it. I can't get strung out or crash because I have to study or whatever usually every night. But yeah hopefully everything goes according to plan over the next few weeks.
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Best way to circumvent a crash...drink more!!!

That's what I do, but I'm a 1.5 scoop of stimul8/12.5 mg of ephedrine type. Maybe that's why I can't sleep at night :thinking:

Maybe try out prodigy. That's one of my favorite low(ish) stim PWO's. Or even focusXT! I like that one for studying, I need to buy some.
 
CincyKiller45 said:
Best way to circumvent a crash...drink more!!!

That's what I do, but I'm a 1.5 scoop of stimul8/12.5 mg of ephedrine type. Maybe that's why I can't sleep at night :thinking:

Maybe try out prodigy. That's one of my favorite low(ish) stim PWO's. Or even focusXT! I like that one for studying, I need to buy some.
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Haha that's bad for me.

1/3 scoop of stimulate made me sick and heart race bad.

I'll look at prodigy. I'll check out focus XT maybe mix with condense.

I do already add ALCAR to it though.
 
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