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

[lllDBOlll]

Form looks fantastic man

Cheers Cam!

looking solid danny. as the kraut said dorsal flexibility is a big one. it'll come, you accomplish just about everything i've seen you set your mind to

I'll get there matey had fun in them shoes today! New PR on Front Squats lol... genuine PR

Awesome about the flexibility. Sucks your on a stim break ha

Heh cheers bud, in all honesty I don't have that many stims other than my coffee I have every day. When I deload I always never bother with any Pre's as really, why would you need them for a deload!?? Even normal training I'll only have them if I'm doing a review or if it's an early / midday sesh.

Flexibility work is paying off Danny: form looks great on those box squats.......really nice depth and looking very strong off the box, and the BB back squats look excellent.
I like the way that you are using the boards to squat to --- it allows you to take that narrow stance. I have to use an upturned storage box so my foot placement is always a bit awkward
100kg for the box squats will be easy-peasy for you next week

Yeah it really helps have that freedom between the feet to place them where's best for you. My small bench works too but it's a bit high still. I did 95kg on the box today, felt good. I always though box was meant to be easier than normal squats but after reading up and experiencing it mysef.... no sir... that's not the case.

Really big improvements in form dude, nice work.

Thanks man and a big thank you for telling me to face away from the mirror! That one little thing has made all the difference for me in everything!

[MakeGoBoom]

nice man i'll check the vid when it gets up.

[FastCatChamp]

That is all that I work on...hip and ankle flexibility/stretching. At least 2x week.

When you get a chance Danny....let me know what you think of the squat vid that I put up yesterday in my journal.

[Stncldsnake]

Great work as always D!! How did it feel with the new shoes?

[lllDBOlll]

nice man i'll check the vid when it gets up.

Cheers mate for looking, you can look again in a mo when I write log :P

That is all that I work on...hip and ankle flexibility/stretching. At least 2x week.

When you get a chance Danny....let me know what you think of the squat vid that I put up yesterday in my journal.

I had a peek mate, your legs looked a bit wobbly. Seemed like they came in a bit on both sides but no where near as bad as my right leg does.

Great work as always D!! How did it feel with the new shoes?

Felt ace matey

[moshvr]

Everything is looking good man. Squat form is great!

[lllDBOlll]

Fixing My Squat - Week 2

Day 3

Video









Supplementation

PWO - Stim Break Bitches

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 6
80kg (176lb) x 5
85kg (187lb) x 5
90kg (198lb) x 5
95kg (209lb) x 5 x 2

Assistance Lift 1
Back Squat

80kg (176lb) x 5
85kg (187lb) x 5
90kg (198lb) x 5
95kg (209lb) x 5
100kg (220lb) x 5 - Knee Cave

Assistance Lift 2
Front Squat

40kg x 6
60kg x 6
80kg (176lb) x 3
100kg (220lb) x 2
105kg (231lb) x 1
110kg (242lb) x 1 - PR

Thoughts

Shoes are great. Few little things noticed again, bar is very low on right side (coincidently the side with the knee cave), probably a placement issue. Front squats felt great with clean grip, have found the sweet spot for positioning, never done that kind of weight with clean grip before. As MGB said on my channel, looks like I am using the same back position on fronts as when I do back squat and I would tend to agree. So I guess need to keep chest up more and sit back better... I think it will come in time with confidence, not a lift I have done much of recently.

[fittofattofit]

All looked good Danny! Nice job on the front squat --- the bar tracking looked pretty good for a 1RM, so your balance looks right. Nice depth on all of those squats

[12ccopeland]

Shoes look sweet man; Really impressive front squats :O

[ktj4l]

Strong front squat. I agree with MGB about the form. Spread your knees out more and sit back less than you would on a back squat. This puts more focus on your quads and allows you to keep your torso more upright than on a back squat (less pressure on your wrists and elbows this way to keep the bar from dropping) and it'll be easier to keep your elbows up. You might have to do some foam rolling and mobility work for your t-spine, I know I did. Glad you stuck with the clean grip!

[ProtienandIron]

This'll sound really stupid, and I'm not taking the pi$$, but have you ever tried checking the level on the floor? Its always worth doing this in your power rack as this can obviously cause issues in the long run if it goes unchecked.

[FastCatChamp]

Those shoes are badass! The bar dropping on your right has to be a placement issue. try turning around a using your mirror a time or two to correct things up.

I thought the same thing with the squats....my knees looked wobbly.
I have not had more than 225 on my back in well over a year.

Thanks for the critique. Much appreciated

[Woody-5]

Hella fine front squat PR! such an awesomr excersie. Love how you can sink them so deep
I like to have my feet at a little bit wider stance than you use, but whatever works best for ya! Clean grip is definitely the way to go on them

[MakeGoBoom]

Looking better all the time boyo.as the krait said though technically you're sitting back less to get more vertical. Either way you get the point

[ulsak]

your wrists has recovered good, at least the flexibility is good, the form is solid but on the other hand, It's really hard to go wrong with fronts.

[Filmbuff81]

I picked a good time to catch up!

Great work on squats.

And yes just try to keep tat chest up and weight on the midfoot/heels for your front squats and you'll be nice and upright and be able to power through.

[MKW]

Cliffs?! This is going to take me an hour to catch up on! Haha just kidding, getting started now.

[Stncldsnake]

Great work as always bro!!

[lllDBOlll]

All looked good Danny! Nice job on the front squat --- the bar tracking looked pretty good for a 1RM, so your balance looks right. Nice depth on all of those squats

Cheers bud

Shoes look sweet man; Really impressive front squats :O

Gunna have another go in them in a mo!

Strong front squat. I agree with MGB about the form. Spread your knees out more and sit back less than you would on a back squat. This puts more focus on your quads and allows you to keep your torso more upright than on a back squat (less pressure on your wrists and elbows this way to keep the bar from dropping) and it'll be easier to keep your elbows up. You might have to do some foam rolling and mobility work for your t-spine, I know I did. Glad you stuck with the clean grip!

Cheers mate, I need to stick with clean grip as mixed grip gets painful at higher weights

This'll sound really stupid, and I'm not taking the pi$$, but have you ever tried checking the level on the floor? Its always worth doing this in your power rack as this can obviously cause issues in the long run if it goes unchecked.

Not stupid at all, in fact can't believe I didn't think to check! It is level

Those shoes are badass! The bar dropping on your right has to be a placement issue. try turning around a using your mirror a time or two to correct things up.

I thought the same thing with the squats....my knees looked wobbly.
I have not had more than 225 on my back in well over a year.

Thanks for the critique. Much appreciated

Heh, I'm not allowed to face the mirror :P

Hella fine front squat PR! such an awesomr excersie. Love how you can sink them so deep
I like to have my feet at a little bit wider stance than you use, but whatever works best for ya! Clean grip is definitely the way to go on them

It's all work in progress, will probably go a bit wider with the fronts

Looking better all the time boyo.as the krait said though technically you're sitting back less to get more vertical. Either way you get the point

Yessir

your wrists has recovered good, at least the flexibility is good, the form is solid but on the other hand, It's really hard to go wrong with fronts.

I dunno, obviously you can go wrong as MGB and Kraut pointed out!

I picked a good time to catch up!

Great work on squats.

And yes just try to keep tat chest up and weight on the midfoot/heels for your front squats and you'll be nice and upright and be able to power through.

Cheers pal

Cliffs?! This is going to take me an hour to catch up on! Haha just kidding, getting started now.

Appreciate the commitment!

Cliffs so far:

- Found out squatting like a piece of linguine.
- Decided to drop weight and follow advice of people
- Doing box squats and pause squats concentrating on knees out
- Bought some sick shoes, wore them on a night out round town bishes mirin
- Not srs

Great work as always bro!!

Cheers buddy!

[lllDBOlll]

Cycle 8 - Week 1 - Bench

Back on The Bench

Video





Supplementation

PWO - Jack3d Micro - Sh'it

Warm Up: 10 Mins Bike, YTWL's, ABC's, Dislocations

Core Lift
Flat Barbell Bench Press

20kg x 10
60kg x 8

85kg (187lb) x 5
100kg (220lb) x 5
110kg (243lb) x 7

Assistance Lift 1
5X5 Bench Press

100kg (220lb) x 5
105kg (231lb) x 5
110kg (242lb) x 5
115kg (253lb) x 4 x 2

Assistance Lift 2
Incline Dumbbell Bench Press

35kg's (77lb's) x 6
45kg's (99lb's) x 3 - Hard as ****
40kg's (88lb's) x 5, 4

Assistance Lift 3
Parallel Bar Dips

BW = 182lbs

BW x 10
BW +20kg / 44lb x 6
BW +30kg / 66lb x 5 x 2

Thoughts

Was a bit weak sauce on the bench but like Seb mentioned on the channel, theres a difference between de loading and de conditioning... I haven't benched properly for 2 weeks so I reckon by next week I should be back at it.

[12ccopeland]

Bench will come back wicked soon I reckon. Was the Jack3d Micro shiit, or did it make you shiit, or was that like a "holy shiit"

[lllDBOlll]

Bench will come back wicked soon I reckon. Was the Jack3d Micro shiit, or did it make you shiit, or was that like a "holy shiit"

Wouldnotbuy/10

Felt nothing. The ingredient profile pushes it towards a very good pump / blood flow / vasodilation... nothing.

Chest day is my day for SICK PUMPS... no sick pumps had on that day

[12ccopeland]

Wouldnotbuy/10

Felt nothing. The ingredient profile pushes it towards a very good pump / blood flow / vasodilation... nothing.

Chest day is my day for SICK PUMPS... no sick pumps had on that day

Gotta hate shiit pre. Even if I had energy prior to taking the pre, the fact that I take the pre and then feel nothing makes me feel like shiit.

[lllDBOlll]

Gotta hate shiit pre. Even if I had energy prior to taking the pre, the fact that I take the pre and then feel nothing makes me feel like shiit.

Was dissapoint I have to say. I'd heard people having a great pump from it, like I said the ingredient profile looks great. Even has my fav agamtine in there... no bueno

[MakeGoBoom]

didn't look bad bro, breathing looked a bit choppy might of cost you those reps. arms are looking pretty massive bro. all in all good day

[lllDBOlll]

didn't look bad bro, breathing looked a bit choppy might of cost you those reps. arms are looking pretty massive bro. all in all good day

Cheers mate, was just a bit weak sauce. When I did GST you had to do these warm ups called "explosive primers" which are meant to get your CNS ready for what's coming. I haven't been doing them since doing 5/3/1 mainly because I forgot. For a press day you do shizzle like clap push ups really get everything ready, or jump squats for squat day, lat pull downs for pull day and I can't remember what deadlift day was lol

This happened before with dumbbell press, couldn't even lift the f'uckers... got our lass to help me on the first rep of first set and then after that was fine. Sometimes the steam engine ain't running smoothly...

[MakeGoBoom]

yeah plyo work to hit the cns up, makes sense. i do something similar a lot or used to w/ doing explosive moments to prime for big lifts.

[ulsak]

I think your bench is awesome. Helluva volume on pressing excersises and no pulling in between as mr Wendler prescribes, dunno if you are a naughty and disobedient boy or unware of the mechanisms..

[lllDBOlll]

yeah plyo work to hit the cns up, makes sense. i do something similar a lot or used to w/ doing explosive moments to prime for big lifts.

Yessir

I think your bench is awesome. Helluva volume on pressing excersises and no pulling in between as mr Wendler prescribes, dunno if you are a naughty and disobedient boy or unware of the mechanisms..

Cheers mate. As for that, I never saw the point of following every little thing to the tee. I've spent enough hours in that pit of mine to figure out what's working :P

[ktj4l]

LOL'd at 'assistance' bench being heavier than your work sets.