My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[lllDBOlll]

Cycle 7 - Week 3 - Deadlift

The Walking Dead... Lift

Video





Supplementation

PWO - No thanks Jeff!

Warm Up: 10 Mins Bike, Ham Stretches, Dorsal Raises, Ankle Shizzle

Core Lift
Conventional Deadlift

60kg x 8
100kg x 5
140kg (308lb) x 1

150kg (330lb) x 5
170kg (375lb) x 3
190kg (419lb) x 1

195kg (430lb) x 1 - PR BABY


Assistance Lift 1
Snatch Grip Deadlift

100kg (220lb) x 5
110kg (242lb) x 5
120kg (265lb) x 5
130kg (287lb) x 5
140kg (308lb) x 5

Assistance Lift 2
Box Squat

60kg x 8
80kg (176lb) x 5 x 4


Thoughts

Me Gusta getting PR's on a Cut

[fittofattofit]

Really, really nice deadlifting now Danny! Great form on that 195kg and it looked pretty easy ..... no bum lifting at all now and you're really making that bar travel directly up your knees (and mirin' the Pole Dancing lighting scheme at 1:18)
Great job on the snatch grip deads --- my trainer likes me to do those to improve my lifting posture and strength pulling from the floor, only I think he had me doing them with 80kg . 140kg is a really big lift for those! Killing it!

On another note, it's interesting as well that all of that heavy lifting condenses down to just over 5 minutes of bar time in probably an hour long workout .... just goes to show how much the intensity of what we do matters in growing muscle. Who wants to waste hours running marathons?

[lllDBOlll]

Really, really nice deadlifting now Danny! Great form on that 195kg and it looked pretty easy ..... no bum lifting at all now and you're really making that bar travel directly up your knees (and mirin' the Pole Dancing lighting scheme at 1:18)
Great job on the snatch grip deads. 140kg is a really big lift for those! Killing it!

Cheers mate. I actually have DOMS for the first time in a LONG time in my lower back, I believe those SGDL's are to thank!

[Woody-5]

Sick work on the PR! Damn fine pull

[MakeGoBoom]

really f*cking strong danny boy

[lllDBOlll]

Sick work on the PR! Damn fine pull

Cheers mate, facing away from the mirror has taken me to another level!

really f*cking strong danny boy

Thanks pal, feels good to be allowed to write "PR"

[audieswu]

Fuarkkk yeah! Gotta have that aggression and focus to push that heavy ass weight. Great job Dan!

[ktj4l]

Awesome PR pull. Fu#k yeah! Are you training fasted on IF? If so, BCAA pre-workout?

[lllDBOlll]

Fuarkkk yeah! Gotta have that aggression and focus to push that heavy ass weight. Great job Dan!

Damn right big man, that's my trouble I often go into it way to relaxed!

Awesome PR pull. Fu#k yeah! Are you training fasted on IF? If so, BCAA pre-workout?

Thanks mate. It depends how early I get up mate. Today for example, knew I wouldn't be able to train tonight so forced myself out of bed! Did some Squats fasted. I have some Xtend but generally I just drink it because I like the taste, I don't believe all that mumbo jumbo about needing BCAA when training fasted!

[lllDBOlll]

Fixing My Squat - Week 2

Day 1

Video





Supplementation

PWO - Negative

Warm Up: 10 Mins Bike, All Kinds of rolling around and shiz, Body Weight Squats with Resistance Bands round knees

Core Lift
Box Squat

60kg x 5
80kg (176lb) x 5
82.5kg (182lb) x 5
85kg (187lb) x 5 x 3

Assistance Lift 1
Back Squat

60kg x 5
80kg (176lb) x 5 x 4
80kg x 7

Thoughts

These are long and boring vids but just putting them up for my own benefit really, I want to see how I progress and once I upload to YouTube I just delete them from my lappy.

[ktj4l]

Thanks mate. It depends how early I get up mate. Today for example, knew I wouldn't be able to train tonight so forced myself out of bed! Did some Squats fasted. I have some Xtend but generally I just drink it because I like the taste, I don't believe all that mumbo jumbo about needing BCAA when training fasted!

Sounds about how I do it, so that's good news. Where'd you get the Xtend? I used to buy it in the US, haven't found it here though.

[lllDBOlll]

Sounds about how I do it, so that's good news. Where'd you get the Xtend? I used to buy it in the US, haven't found it here though.

From a UK seller on eBay buddy. It's £19.99 delivered. Or at least the ones I got where. Ranges from that price to maybe £23. I probably won't buy any more after this second tub, just a refreshing drink different to fizzy pop or cordial!

[ktj4l]

From a UK seller on eBay buddy. It's £19.99 delivered. Or at least the ones I got where. Ranges from that price to maybe £23. I probably won't buy any more after this second tub, just a refreshing drink different to fizzy pop or cordial!

True. I've just been throwing whey in my coffee before I lift, mainly for the flavor. The BCAA on MyProtein is cheaper than that I think and has good reviews, so might give that a shot with my next order. I like their whey too.

[lllDBOlll]

True. I've just been throwing whey in my coffee before I lift, mainly for the flavor. The BCAA on MyProtein is cheaper than that I think and has good reviews, so might give that a shot with my next order. I like their whey too.

I lost all faith in MP a lonnnnng time ago! Have you ever tried Bulk Powders? I have been using them for a long time and had no problems, always deliver on time and no mess ups (why I fell out with MP). Seb Lassen who posts on here using them too I know so shouldn't be a problem shipping to Germany.

As for whey in the coffee... no thanks Jeff!

I like it black...


Like my men.

Wait wut?

[audieswu]

Damn right big man, that's my trouble I often go into it way to relaxed!

I agree, I have to "go there" and turn on that switch when I attempt heavy lifts like literally get pissed off or else shyt won't happen.
It's really more mental that anything else.

[lllDBOlll]

I agree, I have to "go there" and turn on that switch when I attempt heavy lifts like literally get pissed off or else shyt won't happen.
It's really more mental that anything else.

Heh well the secret to Saturdays lift... the other half came home and moaned at me because I didn't spin the towels that had been left in the washer overnight, I just took them out and hung them up, so... just as I'm trying for a new PR I'm getting whined at over f'ucking wet towers... RAGGGGGGGGGGGGEEE!!!

[audieswu]

Heh well the secret to Saturdays lift... the other half came home and moaned at me because I didn't spin the towels that had been left in the washer overnight, I just took them out and hung them up, so... just as I'm trying for a new PR I'm getting whined at over f'ucking wet towers... RAGGGGGGGGGGGGEEE!!!

LOL I thought I heard someone on the background

[Raigs]

Nice work on the PR! and on a cut you are doing it right.

[ktj4l]

I lost all faith in MP a lonnnnng time ago! Have you ever tried Bulk Powders? I have been using them for a long time and had no problems, always deliver on time and no mess ups (why I fell out with MP). Seb Lassen who posts on here using them too I know so shouldn't be a problem shipping to Germany.

Never heard of Bulk Powders. Checked out their site. Minimum order amount for free delivery to Germany is higher, but if the prices are lower than MP I can see it being a feasible option. No problem with MP yet, what did they mess up for you?

As for whey in the coffee... no thanks Jeff!

I like it black...


Like my men.

Wait wut?

Great laughs were had. I guess you love the *** in more than one way.

[Jasonk282]

heh well the secret to saturdays lift... The other half came home and moaned at me because i didn't spin the towels that had been left in the washer overnight, i just took them out and hung them up, so... Just as i'm trying for a new pr i'm getting whined at over f'ucking wet towers... Raggggggggggggeee!!!

lol

[ulsak]

good to see you working those ...yawn...squats. the more intresting your point of view on BCAA and IF. I do take it because mr Berkhan recommends it and I buy what ever contains those acids. At first I didn't care , almost reluctant to take it , just pouring it in and went for the action. But now these last weeks I really notice a difference.
Isn't the BCAA to maintain the muscle retention?

[rallyum]

^^^ Have always wondered the point when lifting, it causes mechanical damage so muscle will get 'lost' regardless of BCAAs or not. If it's for energy, 5g really isn't that much + damaged muscle releases energy anyways :/

Just thinking aloud, has always confused me

[fittofattofit]

Nice work on the squatting Danny. How hard are you finding the box squats? I found that I've been getting much more DOMS since I 'deconstructed' my squat and worked on going deep to the box. The only downside is that I've got used to going slower and deep so that I find it hard to bump the weight and move a bit quicker when I try to do a normal BB back squat

Today for example, knew I wouldn't be able to train tonight so forced myself out of bed! Did some Squats fasted. I have some Xtend but generally I just drink it because I like the taste, I don't believe all that mumbo jumbo about needing BCAA when training fasted!

^^^ Have always wondered the point when lifting, it causes mechanical damage so muscle will get 'lost' regardless of BCAAs or not. If it's for energy, 5g really isn't that much + damaged muscle releases energy anyways :/

Just thinking aloud, has always confused me

I'm the same --- I like the taste of Xtend. The theory is that the BCAAs avoid digestion and so are ready to be absorbed quickly, but protein synthesis continues throughout the day, albeit it may be more rapid uptake of aminos initially, protein synthesis itself tends to get saturated pretty quickly. Amino acid uptake does not equal protein synthesis. It's probably more important to have a couple of good slow digesting protein meals plus a slow digesting supply of carbs to maintain maximum intracellular protein synthesis for as long as possible

Just my 2c
I'm cynical about supps

[MakeGoBoom]

Thanks pal, feels good to be allowed to write "PR"

lol damn right.

squats looked like they were to a box in a squatting motion. not a huge box squat fan unless you lift power as a form but whatever you need to do to fix your problem boyo. weight looked like weight.... i guess. god luck w/ the fix up man, i know it's tedious but sometimes it's needed. bout to do close to the same w/ my deads

[moshvr]

Great job with the deadlift PR man

[12ccopeland]

Fixing stuff is long and boring, but in the long run all will be swell. Good job Dan

[lllDBOlll]

LOL I thought I heard someone on the background

Listen carefully and you will hear her yell "did you spin those towels again" in her delightful strong Hull accent

Nice work on the PR! and on a cut you are doing it right.

Yeah buddy! But for how long is the question!

Never heard of Bulk Powders. Checked out their site. Minimum order amount for free delivery to Germany is higher, but if the prices are lower than MP I can see it being a feasible option. No problem with MP yet, what did they mess up for you?

Great laughs were had. I guess you love the *** in more than one way.

MP took forever to deliver, a week later than scheduled (no reason, weather was fine, no road issuse) and when it arrived the bag had split.

As long as y'all smiling, then i'm smiling too

lol

- women eh?

good to see you working those ...yawn...squats. the more intresting your point of view on BCAA and IF. I do take it because mr Berkhan recommends it and I buy what ever contains those acids. At first I didn't care , almost reluctant to take it , just pouring it in and went for the action. But now these last weeks I really notice a difference.
Isn't the BCAA to maintain the muscle retention?

^^^ Have always wondered the point when lifting, it causes mechanical damage so muscle will get 'lost' regardless of BCAAs or not. If it's for energy, 5g really isn't that much + damaged muscle releases energy anyways :/

Just thinking aloud, has always confused me

I agree with Andrew so read his comment :P

Nice work on the squatting Danny. How hard are you finding the box squats? I found that I've been getting much more DOMS since I 'deconstructed' my squat and worked on going deep to the box. The only downside is that I've got used to going slower and deep so that I find it hard to bump the weight and move a bit quicker when I try to do a normal BB back squat

I'm the same --- I like the taste of Xtend. The theory is that the BCAAs avoid digestion and so are ready to be absorbed quickly, but protein synthesis continues throughout the day, albeit it may be more rapid uptake of aminos initially, protein synthesis itself tends to get saturated pretty quickly. Amino acid uptake does not equal protein synthesis. It's probably more important to have a couple of good slow digesting protein meals plus a slow digesting supply of carbs to maintain maximum intracellular protein synthesis for as long as possible

Just my 2c
I'm cynical about supps

I am doing a mixture of both to try and counter this potential problem you speak of. It entered my head that if I was to do nothing but box squats, I would lose the "stretch reflex" and when coming to squat normally would be like WTF?

So the plan is:

Box squats first, really fatigue the glutes and hams. A really knowledgeable squatter I've met on YT has told me to try and slow my descent speed on the box squats as the speed I come to contact with the box could cause problems as I increase the weight. So I will be doing, slow descent - box pause - explode up as fast as I can whilst concentrating on knees out.

The onto narrower stance squats - I have some Romaleos coming this week I think but until then just been using the plates under heels. Will drop ATG as much as I can - PAUSE - Explode up. Then on last few reps or maybe last set leave out the pause.

Been doing the ankle stuff posted on here, it is helping a lot. Even when I am at work and waiting for stuff to start working I do the ankle stretches. Getting easier every day.

lol damn right.

squats looked like they were to a box in a squatting motion. not a huge box squat fan unless you lift power as a form but whatever you need to do to fix your problem boyo. weight looked like weight.... i guess. god luck w/ the fix up man, i know it's tedious but sometimes it's needed. bout to do close to the same w/ my deads

I was trying to do the wider stance "powerlifting" parallel for the box squat, put it more in my glutes and hams then out else. It's definitely working, got DOMS in bits I never knew existed. I'm not finding it tedious, I think the second you start making it feel tedious for yourself is when you start to try and rush ahead.

Great job with the deadlift PR man

Cheers fella. Might try that 200 next time, see how I am doing. May need a couple slices of pizza and leave a full wash load in the washer to get it up

Fixing stuff is long and boring, but in the long run all will be swell. Good job Dan

Cheers Cam!

[ulsak]

Gotta just inform that I'm an early bird so the training takes place at end of fasting window. That's why I take it (BCAA)- to be sure. Bro science or placebo , I feel safer

[lllDBOlll]

Gotta just inform that I'm an early bird so the training takes place at end of fasting window. That's why I take it (BCAA)- to be sure. Bro science or placebo , I feel safer

This is really all that matters buddy. I've been looking into it all lately in respect to the power of the mind - if one little thing is off or not right it has a massive effect to your performance. If you feel your BCAA is giving you some form of protection in your workout and that empowers you then this can only be a good thing.

[audieswu]

Dan all the BCAA talk as intra-workout drink. I have been using it for the last 3 years now and made good gains, reason I can train harder and longer is because I replenish quickly with BCAA's also I prefer drinking it with plain water.