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

[ulsak]

I said go wider, just don't add weight until your flexibility allows or you're fairly likely to wreck your shoulders. Klokov does them with a wide grip from what I've seen.

He does them at a grade A take the piss width

just do as Kraut tell you, I did them wide too. I miss them. Will pick them up as soon as this desperate cutting ends and the volumerering commence!

[Anthony21]

Awesome effort in correcting an issue that most would just overlook. Great work and motication D.

[fittofattofit]

LOL what's wrong with BOLLYWOOD STEP?

OK .....I'll put that up there with the Peking Opera, C&W and experimental jazz in my 'Whydafuk to people listen to this' Playlist

They felt ok at that width but I know Klokov does them at like snatch width even wider.


Yeah they felt hella different. I don't plan to be lifting a plate with these anytime soon, as mentioned just doing them to help open up my shoulders a bit more, they have become very tight through the ROM. You say too wide... Andrew says wide grip is dodgy... hmmm but the man himself does them very wide indeed!

It's just that once you move your upper arms/elbows further back beyond about a 15º from the body, the humeral head starts to lose contact with the glenoid 'socket'. It's OK but the structural support then depends much more on the RC integrity so you putting up load starts to put the RC at greater risk. It's why generally BTN presses are frowned upon. Your 'tightness' is most likely reduced external rotation ..... taking a wider 'snatch' grip requires less external rotation than a closer grip and so is less likely to strain the RC (infraspinatus specifically) but the weight you can handle will drop. If you want to 'loosen up' the tight infraspinatus, then using a narrower grip will help by putting more tension on the muscle, but increased risk of strain. Taking a narrower grip and lower bar position on your squats will loosen the shoulders as well.

[Highlander93]

No stall amigo. Although I started whilst deep into a cut, so come cycle 3 or 4 I think I went bulk mode and gained a ton of strength, now I am cutting again so don't plan on getting much stronger, just maintain as much as I can. Went from a personal best of 180kg x 3 with straps at about 196lb to pulling 195kg raw at 184lb a couple week ago. So it's good.

That's what I wanted to hear...if I can make it to the end of cycle 8 without stalling I'll be happy. Chasing down dat dere 4 plate squat





































soon.jpg

[Jab1]

Shoulders really are looking stellar. Mirin'. Full homo. Pressing is excellent.

Your squat is not looking too bad - the knee cave isn't a huge issue. It's happening because your quads are stronger than your glutes (the knee cave is really your quads and adductors taking over the lift as the strength curve changes), and you are not generating/not able to generate enough torque around the hip due to foot angle. To increase torque you can gradually try pointing your feet in more till they're closer to about ten degrees. Take it slowly though - if you don't have the mobility for it you don't want to rush it. Looks like you should be fine though imo.

[ktj4l]

It's just that once you move your upper arms/elbows further back beyond about a 15º from the body, the humeral head starts to lose contact with the glenoid 'socket'. It's OK but the structural support then depends much more on the RC integrity so you putting up load starts to put the RC at greater risk. It's why generally BTN presses are frowned upon. Your 'tightness' is most likely reduced external rotation ..... taking a wider 'snatch' grip requires less external rotation than a closer grip and so is less likely to strain the RC (infraspinatus specifically) but the weight you can handle will drop. If you want to 'loosen up' the tight infraspinatus, then using a narrower grip will help by putting more tension on the muscle, but increased risk of strain. Taking a narrower grip and lower bar position on your squats will loosen the shoulders as well.

Solid explanation.

[lllDBOlll]

Cycle 8 - Week 1 - Deadlift

Deadlift til' you Drop

Video









Supplementation

PWO - Betancourt D-Stunner

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

Core Lift
Conventional Deadlift

60kg x 8
100kg x 5

135kg (298lb) x 5
155kg (342lb) x 5
175kg (386lb) x 4 - Flaking Out on the 5th

Assistance Lift 1
Snatch Grip Deadlift

100kg (220lb) x 5
120kg (265lb) x 5
140kg (308lb) x 3
150kg (330lb) x 3
160kg (353lb) x 3

Assistance Lift 2
Box Squat

60kg x 5
80kg (176lb) x 5
100kg (220lb) x 3
105kg (232lb) x 3
110kg (243lb) x 3
115kg (254lb) x 3

Thoughts

Calf Raise Deadlifts. It's a new Exercise.

[Woody-5]

That 5th rep was an epic grinder! Mad props for powering through it! Change that to 386 x 5, you need to count that sh!t!
nice work all around. I've never tried the snatch grip deadlift

[moshvr]

Great looking session ... I may have missed it, but what's the idea of the snatch grip on the deads??

[12ccopeland]

Awesome session dan; yanking the big weights.

[ktj4l]

Brutal deadlift session. Stay safe though. There was a little bend in your underhand arm I think when you locked it out on the last rep, that's how people tear biceps.

What's the purpose of the snatch grip deadlift? I'm looking into various deadlift assistance lifts, not sure if I want to stick to sumo yet.

[lllDBOlll]

Awesome as always, you are killing it and I have to step up the game!!

You're doing just great mate keep it up

just do as Kraut tell you, I did them wide too. I miss them. Will pick them up as soon as this desperate cutting ends and the volumerering commence!

LOL at desperate cutting, why so desperate?

Awesome effort in correcting an issue that most would just overlook. Great work and motication D.

Gotta take the precautions for prolonged safe lifting mate!

OK .....I'll put that up there with the Peking Opera, C&W and experimental jazz in my 'Whydafuk to people listen to this' Playlist

It's just that once you move your upper arms/elbows further back beyond about a 15º from the body, the humeral head starts to lose contact with the glenoid 'socket'. It's OK but the structural support then depends much more on the RC integrity so you putting up load starts to put the RC at greater risk. It's why generally BTN presses are frowned upon. Your 'tightness' is most likely reduced external rotation ..... taking a wider 'snatch' grip requires less external rotation than a closer grip and so is less likely to strain the RC (infraspinatus specifically) but the weight you can handle will drop. If you want to 'loosen up' the tight infraspinatus, then using a narrower grip will help by putting more tension on the muscle, but increased risk of strain. Taking a narrower grip and lower bar position on your squats will loosen the shoulders as well.

I've taken a narrower grip with my squats, I believe this has helped a lot, never used to be able to. Great info mate cheers

That's what I wanted to hear...if I can make it to the end of cycle 8 without stalling I'll be happy. Chasing down dat dere 4 plate squat

soon.jpg

Be there no problem, be patient, slow and steady

Shoulders really are looking stellar. Mirin'. Full homo. Pressing is excellent.

Your squat is not looking too bad - the knee cave isn't a huge issue. It's happening because your quads are stronger than your glutes (the knee cave is really your quads and adductors taking over the lift as the strength curve changes), and you are not generating/not able to generate enough torque around the hip due to foot angle. To increase torque you can gradually try pointing your feet in more till they're closer to about ten degrees. Take it slowly though - if you don't have the mobility for it you don't want to rush it. Looks like you should be fine though imo.

The squat has improved a lot in the last 3 weeks just by starting over and doing box squats and all the mobility stuff too. I'm working on bringing the toes in, just I have spent the last 27 years of my life with them pointing radically out day in day out, so will be something that comes with time.

Solid explanation.

He's golden that guy

That 5th rep was an epic grinder! Mad props for powering through it! Change that to 386 x 5, you need to count that sh!t!
nice work all around. I've never tried the snatch grip deadlift

Well it was the calf raise that got it up man! Just all went a bit sleepy mode on me. I'm loving snatch grip deads.

Great looking session ... I may have missed it, but what's the idea of the snatch grip on the deads??

A guy over on a UK forum I post this log to told me to try them to help with increasing flexibility and getting the hips lower for more leg drive. You really can't do them and keep your back straight unless you get low so you're forced to do it. I would do deficit deads but have nothing to stand on, my blocks are too high I think.

Awesome session dan; yanking the big weights.

Gunna yank bigger weights next week Cam!

[lllDBOlll]

Brutal deadlift session. Stay safe though. There was a little bend in your underhand arm I think when you locked it out on the last rep, that's how people tear biceps.

What's the purpose of the snatch grip deadlift? I'm looking into various deadlift assistance lifts, not sure if I want to stick to sumo yet.

Just answered that one :P "A guy over on a UK forum I post this log to told me to try them to help with increasing flexibility and getting the hips lower for more leg drive. You really can't do them and keep your back straight unless you get low so you're forced to do it. I would do deficit deads but have nothing to stand on, my blocks are too high I think."

Yeah that bend was desperation mate, I was going to sleep on my feet so it was a mix of calf raise and shrug... should've just dropped it but brain was not exactly working properly!

[ktj4l]

Just answered that one :P "A guy over on a UK forum I post this log to told me to try them to help with increasing flexibility and getting the hips lower for more leg drive. You really can't do them and keep your back straight unless you get low so you're forced to do it. I would do deficit deads but have nothing to stand on, my blocks are too high I think."

Yeah, read that after I posted. I'll try them out after a couple more sessions of giving sumo a fair chance.

Yeah that bend was desperation mate, I was going to sleep on my feet so it was a mix of calf raise and shrug... should've just dropped it but brain was not exactly working properly!

Yeah, happens. A torn bicep is one of my worst fears when it comes to mixed grip deads.

[lllDBOlll]

Yeah, read that after I posted. I'll try them out after a couple more sessions of giving sumo a fair chance.

Yeah, happens. A torn bicep is one of my worst fears when it comes to mixed grip deads.

I was actually gunna start using my straps and do overhand for a couple of cycles just to give everything a rest, I can't hook or overhand raw (yet) what I can mixed but I've been doing as much raw overhand work as I can to bring it up. I couldn't even raw overhand 100kg not so long ago so doing 5 reps of 135kg is good going for me.

See how you get on with the SGDL, you may need to use straps / you may not

[ktj4l]

I was actually gunna start using my straps and do overhand for a couple of cycles just to give everything a rest, I can't hook or overhand raw (yet) what I can mixed but I've been doing as much raw overhand work as I can to bring it up. I couldn't even raw overhand 100kg not so long ago so doing 5 reps of 135kg is good going for me.

See how you get on with the SGDL, you may need to use straps / you may not

Yeah, I'm in the same boat. Always working on my hook grip, but it's not good enough for really heavy sets just yet. I won't use straps, ever.

[lllDBOlll]

Yeah, I'm in the same boat. Always working on my hook grip, but it's not good enough for really heavy sets just yet. I won't use straps, ever.

LOL, why?

[ktj4l]

LOL, why?

If I can't pick it up without straps, I shouldn't be lifting it. Just my opinion. If I get to a weight on deads that I can't pick up without straps, I'll just work my grip until my hands bleed or something. I don't really do high rep work much, which is the only time I can see using straps as an option. My high rep pulling work would be assistance stuff anyhow, which I go light on.

[lllDBOlll]

If I can't pick it up without straps, I shouldn't be lifting it. Just my opinion. If I get to a weight on deads that I can't pick up without straps, I'll just work my grip until my hands bleed or something. I don't really do high rep work much, which is the only time I can see using straps as an option. My high rep pulling work would be assistance stuff anyhow, which I go light on.

That's a fair opinion, it's each to their own. You've seen the kind of volume I do on my back days and my opinion is I can row a lot more than I can keep hold of for reps, so I won't foresake my back development for months while my grip comes up to suit. Generally, I'll do the first set of rows without straps, I'll know if my grip is going to go or not, so then will move onto straps. I keep my deadlifts raw since I started doing them raw when I first started Wendler, taking a break and using straps for a cycle would not be detrimental to your grip strength in any way, also, your grip does still develop slightly when using straps, it doesn't just hold itself.

I like your reason behind your choice though. I hate with a passion the *******s that get all macho about it, makes me think grow the f'uck up retard.

[ktj4l]

That's a fair opinion, it's each to their own. You've seen the kind of volume I do on my back days and my opinion is I can row a lot more than I can keep hold of for reps, so I won't foresake my back development for months while my grip comes up to suit. Generally, I'll do the first set of rows without straps, I'll know if my grip is going to go or not, so then will move onto straps. I keep my deadlifts raw since I started doing them raw when I first started Wendler, taking a break and using straps for a cycle would not be detrimental to your grip strength in any way, also, your grip does still develop slightly when using straps, it doesn't just hold itself.

I like your reason behind your choice though. I hate with a passion the *******s that get all macho about it, makes me think grow the f'uck up retard.

Yeah, I have no interest in bodybuilding, so I don't need the kind of volume you're doing to get what I want out of my training. My grip is also fairly strong, so usually my back is done before my grip. I've used straps in the past, just not anymore. It's definitely not a macho thing, I think the amount of equipment you use is a personal choice and only really matters if you're on a platform.

[lllDBOlll]

Yeah, I have no interest in bodybuilding, so I don't need the kind of volume you're doing to get what I want out of my training. My grip is also fairly strong, so usually my back is done before my grip. I've used straps in the past, just not anymore. It's definitely not a macho thing, I think the amount of equipment you use is a personal choice and only really matters if you're on a platform.

You said it bud.




Anyways...

So I trained Bench yesterday... in unchartered territory... the new gym. Skimmed a free pass and decided to check the place out. No tyres No chains Dumbbells went up to 75kg (165lb) :O

Half squats every where. Fatceps in stringer vest everywhere. Weights all over the f'ucking place. Soon remembered why I love my home gym... in fact, I had started to become a bit complacent with my home gym but now I appreciate it even more.

The benches are horrible. Flat bench stations and the bench is split rather than a whole flat board... horrible. No spotter rails. Barbell collars don't rotate, felt awkward as f'uck.

Barbell Bench Press

60kg x 8

90kg x 3
105kg x 3
115kg x 5

100kg x 5
105kg x 5
110kg x 3
120kg x 3
100kg x 10

Felt I couldn't give it my all without a spotter and didn't fancy saying "Ey bro, spot me bro"

Dumbbell Bench Press

40kg x 6 x 2
45kg x 4

Left thumb tendon got a bit sticky and got quite sharp and painful fast. So said bye to that.

Parallel Bar Dips

BW x 20

They don't have a specific set of parallel bars, they just had an assisted pull up / dip machine which you couldn't remove the assistance plate on.... ffs... so I stuck a 20kg plate on it and let it drop to the floor.


Had a mess about on some of the cardio machines, did some rowing, I do miss that machine I won't lie, love the rowing machine. I can say I have become a recluse with my home gym, I didn't enjoy training at that gym. Too much attitude in the air, too many *******s spending all session looking at themselves in the mirror in between sets of curls or staring people out...

One guy was walking around for ages, he was a big chap, he had a dip belt... went over to the TRX station to use the cross beams for pull ups... I caught him out the corner of my eyes... he was looking around for AGES... and I mean AGES. I got the feeling he was looking to see if anyone was watching. He stuck 20kg on the belt and did 5 kipping pull ups. I was like... ffs.

So yeah. Home Gym till I die.

[ulsak]

the afternoons at my gym are horrible too..

[ktj4l]

I usually try to hit my gym when it's nearly empty around 2 or 3pm. Whenever I go at 5pm or later, it's a similar setting. A few guys are alright to talk to between sets. Curl bros are people too afterall.

[lllDBOlll]

the afternoons at my gym are horrible too..

Lol

I usually try to hit my gym when it's nearly empty around 2 or 3pm. Whenever I go at 5pm or later, it's a similar setting. A few guys are alright to talk to between sets. Curl bros are people too afterall.

I used to go between 4 and 5am. It's not so much the people but the hogging of equipment, talking non-stop and *******ry between sets, not putting weights back... All just pisses me off. There's the odd few that you know are ok but it's just the daft kunts that are being all Rambo thinking the gym is a hunting ground trying to be the "alpha male" it's just makes me lol

[ktj4l]

I used to go between 4 and 5am. It's not so much the people but the hogging of equipment, talking non-stop and *******ry between sets, not putting weights back... All just pisses me off. There's the odd few that you know are ok but it's just the daft kunts that are being all Rambo thinking the gym is a hunting ground trying to be the "alpha male" it's just makes me lol

Not much of that going on at my gym. I just zone most of the sh!t out though, so I guess it could be happening when I'm in the little corner 'room' with the squat rack. I'll say hello to people and that's about it mostly. There is one guy that actually lifts. I set him up with 5x5 because what he was doing was a clusterfu#k leading nowhere. He's probably the only guy at my gym aside from me who makes any sort of progress...

[Celtic8Laoch]

Hey guys I want to start 531 next week but have to spend this week figuring out my 1 rep maxes and numbers to use. Just to make sure is this the way you guys calculated your numbers?

First, know your maxes for the four lifts (squat, bench, deadlift and standing military press). These are not maxes you think you can do, maxes you’ve done, or maxes you think you might be able to do.These are maxes you can do RIGHT NOW. This is not the time to be a braggart lifter. If you overestimate your maxes, you’ll be in for a rude awakening. If you don’t know your maxes for any of the lifts, you can take a few days and see where you’re at, or you can take a rep max. This is a good way to get an idea of your strength without loading the bar for a maximal attempt. Here’s how to do it:
• Estimate your 1RM for the lift. If you can’t even do this, you probably shouldn’t be doing this program.
• Take 80% or 85% of your supposed max and perform as many reps as possible.
• Plug the reps and the weight into this formula to get your estimated 1RM:

Weight x Reps x .0333 + Weight = Estimated 1RM Once you have your maxes for each lift (bench, squat, deadlift and standing military press), I want you to take 90% of this number and use this as your “max” for the first 4 weeks of the training cycle. The easiest way to do this is to take your max and multiply it by .9

Thats what im gonna go by but just said id ask to make sure its the best way starting off.

Using that formula ive figured what I need to do this week

sqt estimated 1 rep max 122kg @ 80%=97.6kg
ohp...................................72kg @ 80%=57.6kg
bench ...............................99kg @ 80%=79.2kg
dead .................................172 @ 80%=137.6kg

Im gonna do AMRAP on those numbers then plug the reps into this formula Weight x Reps x .0333 + Weight to get my 1 rep maxes.

Sound legit?

[Filmbuff81]

Big ass insane snatch Deadlift

[fittofattofit]

I've taken a narrower grip with my squats, I believe this has helped a lot, never used to be able to. Great info mate cheers

You're welcome. We all appreciate log support sometimes, even those of us on the C-list

Cycle 8 - Week 1 - Deadlift

Deadlift til' you Drop

Video

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

Core Lift
Conventional Deadlift

60kg x 8
100kg x 5

135kg (298lb) x 5
155kg (342lb) x 5
175kg (386lb) x 4 - Flaking Out on the 5th

Assistance Lift 1
Snatch Grip Deadlift

100kg (220lb) x 5
120kg (265lb) x 5
140kg (308lb) x 3
150kg (330lb) x 3
160kg (353lb) x 3

Assistance Lift 2
Box Squat

60kg x 5
80kg (176lb) x 5
100kg (220lb) x 3
105kg (232lb) x 3
110kg (243lb) x 3
115kg (254lb) x 3

Thoughts

Calf Raise Deadlifts. It's a new Exercise.

Really strong session there Danny --- your deadlift form has improved out of sight in the last two months and I couldn't see anything wrong at all. Great strength to kill all that volume on the conventional deads and then rep those 175kg with such good form. I'm really impressed with the 160kg snatch grip deads
Great work on the box squats as well! Nearly 8000kg lifted in that session

Good benching in the gym and you probably got a few Bert-stares --- 120kg would grab a lot of attention in my gym! By now you realise that one of the reasons a lot of us train at a commercial gym is because we look good compared to the average gym goer!

[Anthony21]

Nice sh!t D and I wish I had a home gym like your's man.

[ulsak]

Hey guys I want to start 531 next week but have to spend this week figuring out my 1 rep maxes and numbers to use. Just to make sure is this the way you guys calculated your numbers?

First, know your maxes for the four lifts (squat, bench, deadlift and standing military press). These are not maxes you think you can do, maxes you’ve done, or maxes you think you might be able to do.These are maxes you can do RIGHT NOW. This is not the time to be a braggart lifter. If you overestimate your maxes, you’ll be in for a rude awakening. If you don’t know your maxes for any of the lifts, you can take a few days and see where you’re at, or you can take a rep max. This is a good way to get an idea of your strength without loading the bar for a maximal attempt. Here’s how to do it:
• Estimate your 1RM for the lift. If you can’t even do this, you probably shouldn’t be doing this program.
• Take 80% or 85% of your supposed max and perform as many reps as possible.
• Plug the reps and the weight into this formula to get your estimated 1RM:

Weight x Reps x .0333 + Weight = Estimated 1RM Once you have your maxes for each lift (bench, squat, deadlift and standing military press), I want you to take 90% of this number and use this as your “max” for the first 4 weeks of the training cycle. The easiest way to do this is to take your max and multiply it by .9

Thats what im gonna go by but just said id ask to make sure its the best way starting off.

Using that formula ive figured what I need to do this week

sqt estimated 1 rep max 122kg @ 80%=97.6kg
ohp...................................72kg @ 80%=57.6kg
bench ...............................99kg @ 80%=79.2kg
dead .................................172 @ 80%=122kg

Im gonna do AMRAP on those numbers then plug the reps into this formula Weight x Reps x .0333 + Weight to get my 1 rep maxes.

Sound legit?

First Props for monster work on deadlifts, Danny

Second at Celtic: you are on right track. But the progression setting isn't just about 80% of true max!
check this out: http://www.t-nation.com/free_online_..._pure_strength