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

herderdude said:
What meet are you doing December 20th?
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It's supposed to be a raw united meet in the Pittsburg/monessin pa area. It's not listed anywhere or a form out yet though because the guy holding it has some type of family death or something.
 
I also met a few semi big name guys. And one guy who has squatted over 1000 for a double. I guess he has the IPF world record at some point 15 years ago or something. I need to get his name again. Friend told me about him then we were BSing later and he was talking about his training at that time. Dude looked like a washed out gear monkey now though haha. There was another well known coach there too. Kinda cool to be around guys like that.
 
Awesome vid Country.
 
Thanks Reg!


Kirk karwoski is the one guy I met. You can see video of him squatting 1000x2 on YouTube. Pretty nuts. I still have to get the other guys names. Sean you have probably heard of him.
 
Jee-zus. Everyone knows Captain Kirk!
 
Pretty quick in and out last night. Felt ready for some squats and back was feeling better. Didn't bother me at all once I got warmed up same as meet day so. Not gona worry.

5/3/1 week 1. TM at 430 I think

280x5, 320x5, 365x7(+2, probably a PR)

Some accessory crap and post mobility. Done.

Hit 360x9 a few weeks back there so this was pretty on par w where I've been. Left one in the tank. Was as explosive as I normally am but I hadn't squatted in 2.5 weeks with meet prep and the back tweak so I won't complain.

Gona ride out a few cycles of 5/3/1 now. Training maxes I think are gona be set at 430/290/570 basically taking 95% of my true 1RM or what I'm aiming for at the meet. Subject to change.
 
The DOMs are real. Squatting after 2.5 weeks off woke some muscles up. Quads hams an even adductors are sore as hell today. Need to get some recovery in today. Wishing I had a sled or prowler here now.
 
Any suggestions for conditioning work since I have no prowler or sled or even a place to store/use one if I wanted?

Gona go bench because I want to lift and my legs are still killing me so ill save deadlifts for later in the week. Lol. Hip is feeling better though so I will leave well enough alone.

Tried to using a training Max of 310 last week which went semi bad. Gona use 290 today I think or 285. I wrote it down.

Got a hell of a week with school coming up too, ready for a little break and lifting at home with the guys again.


Plan of attack for the future months/2015 other than prepping for this meet in December is to maintain my pull/get form on point and break 600 and move up. Avoid injury and stay healthy while I Build my squat up to where it really should be and recover my bench. Not gona worry about my weight other than not being too fat. And not gona rush for another meet until I have my sh1t in order and can plan a good meet prep.
 
KB or DB circuits, I get wrecked from those. Something as simple as 15 goodmornings, 15 rows, 15 split squats. Repeat 3-5x
 
NomZ said:
KB or DB circuits, I get wrecked from those. Something as simple as 15 goodmornings, 15 rows, 15 split squats. Repeat 3-5x
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Nice I like that. I was thinking about doing a clean-press-squat with light weight for reps or something too with a BB. Used to do those in football.
 
Bench went alright. Had an inexperienced guy spotting my last 2 sets and he touched it on the 5th even though I didn't really need it at all. Nothing major though. Anyways

week2 of bench.

warm up routine, etc. work sets were then 205x3, 230x3, 260x3(prescribed), 5 (+2)
cool down set then
185+blue band+black band both under the bench - 4,4,7,7.

Felt heavy as heck at lockout, on the chest was maybe 220ish or slightly less. I tried to find the actually ratings for these but no luck: Invalid Link Removed

Did 3 sets of neutral grip pull ups, then some quick tris and flys to finish up some accessory. Had to run to get food.

the 260x5 is probably a PR since injury, but I sure feel like crap on anything heavy over like 245. I need to get my heavy form and groove back.
 
Piggybacking off of what NomZ said, taking the biggest KB in the gym and doing 6x50 swings will condition you like none other. Hell, if it's above 100lbs, three sets of thirty is good enough. I really need to get back to doing those like I said I was going to.
 
herderdude said:
Piggybacking off of what NomZ said, taking the biggest KB in the gym and doing 6x50 swings will condition you like none other. Hell, if it's above 100lbs, three sets of thirty is good enough. I really need to get back to doing those like I said I was going to.
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Our kettle bells go up to like... 15 pounds or something. It's pathetic. Heck our DBs only go up to 80s but I could try to swing one of those. That would be a sweet workout though.
 
CountryLiftin said:
Our kettle bells go up to like... 15 pounds or something. It's pathetic. Heck our DBs only go up to 80s but I could try to swing one of those. That would be a sweet workout though.
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I've made db swings work before. You'll wanna use the 80's as I was able to do the 100's and you're clearly stronger in the PC.
 
Sorinex makes a handle that can turn any dumbbell into a KB and if I'm not mistaken, Spud also came out with a strap for turning DBs into KBs. The strap would be cheaper, the Sorinex outfit is a pretty serious hunk of metal with a good few moving parts.
 
herderdude said:
Sorinex makes a handle that can turn any dumbbell into a KB and if I'm not mistaken, Spud also came out with a strap for turning DBs into KBs. The strap would be cheaper, the Sorinex outfit is a pretty serious hunk of metal with a good few moving parts.
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I submitted for a Spud instagram contest so hopefully I'll get it for free!
 
Sean1332 said:
I submitted for a Spud instagram contest so hopefully I'll get it for free!
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The thing is nifty. I saw it on somebody from The Compound's insta. Not to mention the over 200 other products Spud has. I had no idea he had so many toys.

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herderdude said:
The thing is nifty. I saw it on somebody from The Compound's insta. Not to mention the over 200 other products Spud has. I had no idea he had so many toys. Invalid Link Removed
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So awesome. I think the contest was to win their farmer walk handles and KB swing strap. Email them a pic of you using a spud product and they pick who wins. I sent the pic of me eating complete shít inside the straps...
 
Thanks for all the tips guys. I'm gona look around and write something to start working into my week.

Getting slammed with class stuff and work right now and squats last week wrecked me. Gona get back on track and combine deads and squats Friday I believe. Lifting at home Wednesday too so might save one for then instead or just bench there. Well see.

Finally got word that the meet is on so I'm gona pick up a form when I'm home and get on that I guess. I was considering skipping it and focusing on training but I need the experience of a full meet I think.
 
Doing hydrostatic weighing today. Have done bod pod, bio impedance, skin folds etc already. This and the bod pod were definitely the most interesting.
 
I've done them all too. Definitely interesting to at least try......I had a chance to use a DEXA, but didn't end up getting to use it (but have seen it done).
 
Test went well, I get to calculate results though. Didn't get to look while it was on screen but I think they were a lot lower than my bod pod which is interesting.
 
Gona save deads for Wednesday since I hate our bar. They are all being used by girls to squat though currently... Can't really complain.
 
Had some tension in my ham or glute I was having trouble isolating it but its alright.

Gona try to relax. Had a stressful week. Had a decent squat workout. 305x3, 345x3, 385x5(+2) tied PR I believe. I shot vid. Kid spotting me kept getting all over me but pickers can't be choosers or whatever so. I left one in the tank I believe.

Stretched out and now it's diner time. Feeling run down and Had that weird tension so Didn't do as much volume on purpose but I'm going to start doing some more training volume at lower weights instead of going AMRAP every set I think. Or either do first set last added on or something different to work up capacity. Definitely gona focus on squat and bench now in the next few months. Of course want to increase my pull but I'm a lot happier with it than other lifts. Not letting it slide to the back burner but looking to improve my total.

Did some light deads. Gona do accessory work tomorrow to break up my studying.
 
Squats looked smooth man. Might wanna clean up the walk out for when you get towards weights that are heavier for you.

Just trying to help. Otherwise looked really good
 
Yeah I could definitely clean it up/make it more efficient. That rack is annoying to walk out of and I never feel like my steps are right. Which is why I take so many. So maybe that is something that will benefit me and help me conserve energy. Good call rob. Getting a specific walk out down would help limit that.
 
Thanks dude.



Bench week 3. Work sets 225x5, 250x3, 275x3 (+2 PR). Drop set to 225 plus black bandx5,5. 225x3 cool down. Some push-ups w a plate On my back and triceps. Mobility.

Heavy form is still crap. Need to fix it. School is killing me right now. Plus worked like 25 hours this week and had a lot more work than usual.

Slipped and fell yesterday afternoon fishing w a friend doing some natives in the ice/snow. Strained my left oblique a little a bruised my tailbone slightly so that was annoying On bench today. Back was kinda stiff too. Oops. bicep and ac joint acted up too and I cut my workout short as a result.
 
I hear you, Country. School is killing me too. This semester is almost over though!

Congrats on the bench PR! Always nice to see that.
 
Dead lifting tomorrow. Should be some good stuff after 2.5 weeks off. I feel pretty good and back on top of my squats. Need to pull my bench together and tweak my deadlift issues and produce at this meet
 
Meh. 195


Skipped to week 2. First time pulling since the meet. Form was hit or miss great some sets trash on others. Gota fix some stuff. I felt good and then watched vid and wasn't as happy. Whatever. Easy fixes just get on top of it. Figured a bit if it out and improve through the session. Next week is gona be more form focused and all that crap.

Lots of warm up sets/reps

405x3, 455x3, 510x3,

455 plus 60 in chains/515x3,3 pretty easy.

Rack pulls bellow knees 405x2, 495x2, 545x1, 605 decided not to go for it, couldn't get locked in right.


Went for volume instead of AMRAP an did the chains and racks to emphasize lockout. My lockout is strong but my form needs tweaking. I'm compromising myself by not staying flat enough on my maximal pulls. So I need to stay tighter and flatter from the floor. I might lose some speed off the floor but I'm strong there. Time to put the plan into action.


Overall happy with my workout, identified some important things to improve and got some solid work in. Now time to make my changes.
 
Felt kinda blah going into this. Still beat up from pulling so much.

Squats. Bw 194. Week 3.

135,185,225 all 2+ warm up sets 5+reps. 275x3,3,

work sets. 325x5, 365x3, 410x3 (PR +2), 425x1 joker

Deload bench. 135x7x5 185x5x3. Focused on form. Hand is still a little messed up.

Stretch and mobility. Will do an accessory deload workout in the next few days. Really happy with that PR. Third rep I let my hips pop up on me but fought through it. Big PR for me though. Think that will be my opener.

Vid:

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Like the deadlift plan. You're a monster off the floor so sacrificing a little speed for improved lockout positioning is definitely the smart thing to do.

Strong squats too, buddy.
 
Maybe throw in some Dimels on squat days or pull days? I don't know if you've tried them, but they won't be as taxing as trying to rack pull every week and it will improve your lock out and keep your hips under you in the squat much better. If you can squat maximally without your hips flying out from under you, your squat is gonna jump and 600 will be second attempt weight.
 
No I never have! Ill have to start implementing them. I know my form needs work and there are things to improve. That's gona be my main focus in the coming year. Improving form and building a good base to continue improving. No shortcuts. Get back on 531 and get serious and focused on form and my goals. Definitely need to drive by back into the bar and keep my hips under me and driving through. This was my first time over 400 in 2+ months so I won't complain though. Need time under the heavy weights. Just Gota keep working on it.

Thanks for the help and encouragement guys!

Dave squatted 450x3 tonight so he set the bar for me. Sherm hit a 435 or 440 single too, so his bench is on track. I feel good on squat and bench is coming back so ill have a decent number I think. Really need to address my pull issues from the last meet and try to put it all together. Also need to heal some nagging injuries especially this hand. Can't lift if I can't grip/hold the bar. And I'm worried it'll really get bad if I keep hurting it. So gona take it easy this week and cruise w straps on my next pull session. I'm not worried about grip at all after this last meet haha.
 
Anyone else hunting? I'm stuck between work and class for a few more days but gona try to get out ASAP. I did make a fishing trip Saturday for some brooks and browns.

Ill be doing my week 1 pulls Wednesday roughly with straps for my Hand. Then week 3 on Wednesday next week back at the home gym. Then do some light work around 405 about 5 days out. Squats I'm gona keep training because I don't feel I need to deload but will be doing reps in the upper 3s and maybe another heavy single in there. Deload bench for a few days here and then get some more heavy work in because I need to get used to being under the weight again.

Basically my meet prep is all screwed up because these 2 were so close together but overall I feel good and ready for it. Weight is good so I can eat and not worry too much.
 
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