BLOOD AND GUTS! JUST NO CRYING! "Per Ferrum, Ad Astra"

[TheNaturalOak]

hey brah, better late than never!
it seems you have been killing it, so I am in as the progress continues.

[FATHER FLEX]

You're kind. Maybe it was just be being so diesel on rack pulls that caused the step to break. That's my story and I'm sticking to it



Lol. I had to google John Basedow because I didn't know who you were talking about. Haha.

I'm chomping at the bit, but I need to hold off for a bit. I like being married When it's time, you'll be the first to know!

Can't wait to see you put up with that up North weather at sub 4% all over again

Solid lifts. I'm just curious what auxillaries you are running with 5/3/1? There are quite a few different recommended auxillaries out there and I'm guessing you are doing one of them with some modifications to make it your own?

My BBBs are

Bench Press/DB FLat
Low Bar Squat/High Bar Squat
Sumo Deadlift/Conventional
Military Press BBB work is the same.

On top of that I am not adding too much extra fluff, plenty of rowing for shoulder health because I feel my back needs some Ummmph, but I am keeping the volume to a minimum. Maybe two movements, of the same region(upper body body its all rowing) and about 20-35 reps. Since I was doing sheiko so long it had been a while since I had done some grind work, so I kept the volume more modest for this cycle.

This. Probably has it tailored to bring up his weak points.

The back!

HUGE WORKOUTS....KILLED EM HAARD!!!!! sorry to hear about the boo boo!

All better now I still heal like 20 year old....for now :P

Your strength gains this offseason should be fun to watch! lb for lb BEAST

170 DBs? I want! Such a sh!tty bench presser though.

hey brah, better late than never!
it seems you have been killing it, so I am in as the progress continues.

Much more killing on the way!

[FATHER FLEX]

Found out that the bars at my squat gym are actually 50lbs. Which means my squat was actually 370 x 10! That was a 3 rep and 5lb PR. Still getting used to the low bar, but by next week I should be back to normal. Technically only my second working set with the low bar. Would love to crush last offseasons 465 PR at some point soon.



Macros have been lose, too lose perhaps so I will tighten up a bit. Not just for the sake of being more consistent, but because my significant other feeds of me. Literally.....Girl put down my burger!

Lucky for us her squatting has tagged along to



Recent Picture at 171!



Ones week is here! Time to see how strong I really am

[xKyle10]

vids look good berto, why no sound though?

also, any particular reason you are using a normal setup for bench and not PL/arching? saving it for week 3/future cycles? also why the switch from high bar to low bar as of late? guessing to use more weight and prepare for meets?

[andyboi]

You make 171 look like 220!

[Shazriki]

Madness.

[tswdan]

Every time you post I am just continually awe inspired. Can't believe you're 171. Unreal.

[NaturalPursuit]

pic is lookin SICK! big and lean! great inspiration man!

[FATHER FLEX]

vids look good berto, why no sound though?

also, any particular reason you are using a normal setup for bench and not PL/arching? saving it for week 3/future cycles? also why the switch from high bar to low bar as of late? guessing to use more weight and prepare for meets?

The cam I have really does a number on my movie maker. The sound was all wacky, so I just took it off. There is certainly an arch there, you just can't see it because of the huge shirt. LOL I was sporting and XL that day. Took some vid of yesterdays benching and I wore a compression shirt, and crap...I had no idea I was so flexible.

I did change my stance though, much wider and I feel like I can really drive the bar through my heels. Learned that one at the strong man seminar I went to a few weeks back.

You make 171 look like 220!

This is certainly the best 171 I have ever sported. I think by mid-summer I will be leaps and bounds ahead of my previous offseason marks.

Madness.

Only five more therapy sessions and I am cured I was told

Every time you post I am just continually awe inspired. Can't believe you're 171. Unreal.

Don't be fooled! I totally look like am 170 LOL I am all smoke and mirrors Ha ha ha

Even at 196 I looked "aight" because my body has a convenient way of putting on the fluff

[XShreddedX]

hey Berto, just wanted your opinion on assistance work for 5/3/1 BBB seeing as you just started the program(I Did too)

I was planning on doing

Bench/DB Incline
High bar Squat/Pause Squats
Conventional Deads/ Deficit Deads
OHP/ wide grip OHP

Opinions?

[acm807]

dem wheels!!!!!!


so jelly!

[DiamondMaker]

Berto what is your take on weighted glute bridges. I've seen a video of you doing them, wondering how much of a staple you consider these and how much of your glute/ham mass is from it.

[FATHER FLEX]

First wave of 531 is done! The lift I was most unsure of was the one that came through the most. Switching from high bar to low bar has been hard, as I have yet to find myself with it, but still some good numbers a popping.

Bench

295 x 1
305 x 1(butt moved thought)

Deadlift

500 x 1

Military

150 x 4(weak salsa on this)

Squat

430 x 1
390 x 5
320 x 20



I am about 4 weeks out from the big meet, and I want to put up some good totals in the 165's before I graduate to the 181's :

Hit a 255 x 5(with lonnnnnnnnnnnnnng pauses) on the bench today, so I am very very optimistic so long as I stay on course.

[FATHER FLEX]

hey Berto, just wanted your opinion on assistance work for 5/3/1 BBB seeing as you just started the program(I Did too)

I was planning on doing

Bench/DB Incline
High bar Squat/Pause Squats
Conventional Deads/ Deficit Deads
OHP/ wide grip OHP

Opinions?

If your shoulders can take the wide grip OHP I am all for it. Looks real good.

dem wheels!!!!!!


so jelly!

Per usual they have taken another growth spurt, but I don't mind.

Berto what is your take on weighted glute bridges. I've seen a video of you doing them, wondering how much of a staple you consider these and how much of your glute/ham mass is from it.

Because of what I am prone to doing with my pelvic tilt I think the biggest thing they did for me is helping me in keeping less of an anterior pelvic tilt on some movements, and the top of the movements really tears up my abs in general, which I will admit are a weak link, but I am focusing more on those than ever before. Secondly they really help with ham and glute recruitment is those areas tend to be a bit lazy, and don't fire away like they should on some lifts. They will surely be in and out of my rotation this whole offseason

[RichKnapp]

Nice work.

[Slovation]

320 for 20...........Mind disintegrated.

Ask if they will let you use DBs at the meet instead of barbell

[FATHER FLEX]

Ha ha ha! Oh to have symmetrical AC joints

But yeah the 320 x 20 isn't too bad, still have some 400 meter runner in me. No I am not sleeping with Michael Johnson....

[CJHOZ]

SHIIIIIIIIIIIIIIIIIIIIIIIIIEEEET!!!!

runawaywithme.

[devinh]

You can tell you aren't completely comfortable with the low bar again. I think anyway. Just doesn't look quite as smooth as last year. I also think a slightly wider stance might help a little. Nothing crazy, but I was super close before, since I've brought my feet out about 2 inches it has worked wonders, especially since I switched to low bar also. I made both of those switched due to the knee injury from oly style, but I'm so much more comfortable than I ever was with high bar oly squatting. I know you know your squat mechanics better than anyone, but I just thought I'd throw it out there as it seems it may feel a bit more solid.
Having said all that, after I hit 450, I don't know if I could have hit 320 for more than 12, but you hit 20?!? From another planet dude

[xKyle10]

I can see the arch with the side view, could you find a vid teaching that setup? Definitely interested in it. Have really gotten the arch down/leg drive but feel I could get more if my heels were planted vs driving through the balls of my feet.

What is your plan on deload for 5/3/1? Guessing you are going to do something a bit diff as you are closer to your PL meet.

And that 320x20 looked painful

[NaturalPursuit]

BIG workouts!!

BIG pictures!!


doing some great work man!

[FATHER FLEX]

You can tell you aren't completely comfortable with the low bar again. I think anyway. Just doesn't look quite as smooth as last year. I also think a slightly wider stance might help a little. Nothing crazy, but I was super close before, since I've brought my feet out about 2 inches it has worked wonders, especially since I switched to low bar also. I made both of those switched due to the knee injury from oly style, but I'm so much more comfortable than I ever was with high bar oly squatting. I know you know your squat mechanics better than anyone, but I just thought I'd throw it out there as it seems it may feel a bit more solid.
Having said all that, after I hit 450, I don't know if I could have hit 320 for more than 12, but you hit 20?!? From another planet dude

Yeah with the high bar I knew were the tag in my shirt was in terms of time and space, but with the low bar it still has some gaps. Still I feel like I got some nice strength gains.

I think 365 x 7 was my best effort with last offseason, and I got it for 10 the other day. I think 315 might have been 11, and that turned into 20. Once I learn to recruit everything much more efficiently I think it will translate over well to my sets over 400. Still pretty damn excited at the fact that I can muster 430 @ 170(barely) without wraps, and still learning to crawl. April meet will be a good test, but the June meet will nasty

Oh and yeah the getting a bit wider was certainly something that came to mind, I feel like I am stronger when my legs are right under me, but I need a bigger base to shoot from. I got 5's coming up this week so we will give it a go

I can see the arch with the side view, could you find a vid teaching that setup? Definitely interested in it. Have really gotten the arch down/leg drive but feel I could get more if my heels were planted vs driving through the balls of my feet.

What is your plan on deload for 5/3/1? Guessing you are going to do something a bit diff as you are closer to your PL meet.

And that 320x20 looked painful

I am going to tel Eric to do that one ha ha ha! I am not all there in terms of bench press setup. But I just might do that come to think about it. Everyone is going to have slightly different approaches to setting up, but you can certainly take a little bit from here and there. So much is about having the right cues, and to sometimes someones way of doing something leads them to having that "aha moment"

BIG workouts!!

BIG pictures!!


doing some great work man!

Just getting warmed up

[Quelly]

For keeping my ass down, i recently had a chat with Craig Rasmussen at the NSCA conference, and he shared a tip that seems to be working for me. Take a good normal width foot position after setting your arch and try to spread the floor apart, pushing your feet outwards. It seems to allow leg drive without the hips coming up. Takes practice and is distracting at first but it works when done right.

[FATHER FLEX]

For keeping my ass down, i recently had a chat with Craig Rasmussen at the NSCA conference, and he shared a tip that seems to be working for me. Take a good normal width foot position after setting your arch and try to spread the floor apart, pushing your feet outwards. It seems to allow leg drive without the hips coming up. Takes practice and is distracting at first but it works when done right.

And with squat shoes its even more magical

[Quelly]

Great new article by Natural Pro Alberto Nunez on the post show custom that bodybuilders know, love, regret, and sometimes wish they could take back
http://www.3dmusclejourney.com/team-3dmj-blog.php

[LoganCL]

Great new article by Natural Pro Alberto Nunez on the post show custom that bodybuilders know, love, regret, and sometimes wish they could take back
http://www.3dmusclejourney.com/team-3dmj-blog.php

Just finished reading this in class. Let's be honest, this is obviously more important than school. Bravo Berto. Really enjoyed the article. Shed some great insight on the topic.

[Shazriki]

Berto that was a great article.

Even though I'm a first time competitor I've though about the days immediately post-contest already and I frequently wonder what kind of person I'll be when it comes down to it. Even though I'm doing only one show it sort of makes me want to forego the whole post-contest feast, or at least keep it to something simple at a restaurant instead of an all you can eat holocaust

Thanks!

[FATHER FLEX]

Just finished reading this in class. Let's be honest, this is obviously more important than school. Bravo Berto. Really enjoyed the article. Shed some great insight on the topic.

Berto that was a great article.

Even though I'm a first time competitor I've though about the days immediately post-contest already and I frequently wonder what kind of person I'll be when it comes down to it. Even though I'm doing only one show it sort of makes me want to forego the whole post-contest feast, or at least keep it to something simple at a restaurant instead of an all you can eat holocaust

Thanks!

I am glad it was well received, as I really wanted to focus on those subjects that were most specific to competitive bodybuilders. I am glad you guys took it for what it was meant to be, as I was not telling people don't ever do this, or only do that, but more so putting all options out there. I like doing it in such a manner because it actually makes it more personal. I remember when I read my first "real" book on strength training, which was "SuperTraining" by Mel Siff I enjoyed it because it touched on what we know, and now you go use it to better your situation.

[FATHER FLEX]

So far so good!

I am two weeks out from my first powerlifting meet this year and I am getting really excited! There will be at least 12 3DMJ'ers there, either competing or slapping backs before squats. Cannot wait to get it under that first bar. Training has been great, but unfortunately I will have to start my carbs taper a bit earlier since I have been weighing in 173-175 on most AMs. Should not be an issue, if I get to next Tuesday at about 167-168 I am good to go.

Training has been really good!

Bench

280 x 2(paused)

Deadlift

460 x 5 Fast!

Squats

395 x 6



So I have ones week, were I will most likely be crushing my openers, or perhaps weights a bit higher than my openers. Very optimisitc, but even more so for my training partner Melissa who has in recent weeks hit 185 x 1, 165 x 4, and 170 x 5 all with some to spare in the tank. We get through this rehearsal week and we are flying from there.

Yeah I love powerlifting! Despite the lack of skills LOL

[adamjohn32]

nice work berto, looking forward to seeing what everyone's totals are in a few weeks.