High Frequency 5/3/1

Training Training Logs
501

[quote]Spidey22 wrote:
Allow your hips to start off high man. Seriously. Fixed most of my form issues. That, and don’t try to lock you upper back/rear delts back, because heavy weight is going to pull them down, round the upper AND lower back. If you keep your lower back flat, but let your upper back round a bit it may help.

But I don’t DL huge weights, just telling you what works for me, as we have similar frames. [/quote]

I also start with high hips, and most strong deadlifters do too. It is not a squat, but a hip hinge/whole body exercise.

I also don’t really arch my upper back/pull back my scapula. I just leave those in neutral, and just hold my position in a really strong way. I believe a lot of strong people (lol tehpwnisher even mentioned it earlier today) that there is a difference between a rounded back, and rounding your back.

One is controlled, and safe, the other means you can’t hold your shit together, and you are at danger. Your thoracic spine also is a lot safer to round than your lumbar spine.

502

I let my upper back round, but in the video my lower back is rounded too, even with a belt on and relatively light weights. The whole pull looks like crap. At one point my shoulders actually are lower than my hips. I think a wider stance, more mobility work, and being fresh will make all the difference

Thanks for the help btw, I sincerely appreciate the feedback. I’ll take videos next time for you guys.

spidey: are you pulling conventional in oly shoes atm?

503

[quote]browndisaster wrote:

spidey: are you pulling conventional in oly shoes atm?[/quote]

Yes sans Oly shoes. I tried it, and it wouldn’t allow me to get my shoulders behind the bar as much as I liked. I DL in some old worn out Nike Frees without insoles. My DL stance is stupid close though. I have to go full wide sumo, or super close conventional. Anything in between makes all my flaws come out lol.

Did you try pulling Conventional w/o the Oly shoes lately? May have taught you to use leg drive better, and now without them could maybe allow you to have shoulders higher then hips and all.

504

Sorry to hyjack, anyone here ever ordered any of Paul’s coarses or books, I’m waiting for his base building manual to come out, and wondered about some of his other stuff. There seems to be alot of Paul Carter fans here, just looking for input if anyone knows. Lots of good beginer info going on here, when you first start out there’s so much conflicting info it can be a mine field, but you guys seem to be on the right track. Paul Carter-Jim Wendler-Jim Steel, getting the bulk of your knowlage from these guys will bring great results without question. Thanks in advance for any info.

505

[quote]kgildner wrote:

[quote]browndisaster wrote:
To Kgildner and DSSG, it’s on[/quote]

Hahah, you’ve got a few years on me, so ultimately you win.[/quote]

Don’t mean to sound creepy, but…

I forgot to tell you that I would like your input on a few items that I had questions on. You seemed to know your stuff. See if you can locate my log or my recent post in the PL forum. I would be very grateful for any experience you could share.

Also, if you are a serious lifter and have a log on here, post it up. I would like to follow.

506

[quote]browndisaster wrote:
I let my upper back round, but in the video my lower back is rounded too, even with a belt on and relatively light weights. The whole pull looks like crap. At one point my shoulders actually are lower than my hips. I think a wider stance, more mobility work, and being fresh will make all the difference

Thanks for the help btw, I sincerely appreciate the feedback. I’ll take videos next time for you guys.

spidey: are you pulling conventional in oly shoes atm?[/quote]

I may have missed it, but did you post up the video?

507

[quote]Spidey22 wrote:

[quote]browndisaster wrote:

spidey: are you pulling conventional in oly shoes atm?[/quote]

Yes sans Oly shoes. I tried it, and it wouldn’t allow me to get my shoulders behind the bar as much as I liked. I DL in some old worn out Nike Frees without insoles. My DL stance is stupid close though. I have to go full wide sumo, or super close conventional. Anything in between makes all my flaws come out lol.

Did you try pulling Conventional w/o the Oly shoes lately? May have taught you to use leg drive better, and now without them could maybe allow you to have shoulders higher then hips and all. [/quote]
I’m going to try that next time. Specifically conventional close with flat shoes, then semi-sumo with flat and oly shoes. I can get in position fine actually if I just widen the grip and my foot stance, so that’s always an option. I was overcomplicating shit because I didn’t want to drop in poundage. But really, a sub-400 dl is not impressive in any way, so who cares as long as I’m healthy and can make progress

[quote]trivium wrote:

[quote]browndisaster wrote:
I let my upper back round, but in the video my lower back is rounded too, even with a belt on and relatively light weights. The whole pull looks like crap. At one point my shoulders actually are lower than my hips. I think a wider stance, more mobility work, and being fresh will make all the difference

Thanks for the help btw, I sincerely appreciate the feedback. I’ll take videos next time for you guys.

spidey: are you pulling conventional in oly shoes atm?[/quote]

I may have missed it, but did you post up the video?[/quote]
no, too embarrassed to do so lol. I’m going to just drop the weight down and work on form. I’ll have videos then, but nothing impressive. right now having my lower body not feel like crap >>> me feeling pseudohardcore

[quote]AnytimeJake wrote:
Sorry to hyjack, anyone here ever ordered any of Paul’s coarses or books, I’m waiting for his base building manual to come out, and wondered about some of his other stuff. There seems to be alot of Paul Carter fans here, just looking for input if anyone knows. Lots of good beginer info going on here, when you first start out there’s so much conflicting info it can be a mine field, but you guys seem to be on the right track. Paul Carter-Jim Wendler-Jim Steel, getting the bulk of your knowlage from these guys will bring great results without question. Thanks in advance for any info.[/quote]
thanks for stopping by. I’m learning a ton here from people’s comments on my logs and from creeping on others’. I haven’t bought any of his stuff or kept up with his blog lately, but let us know if you try out any of his programs. It seems like they’re well laid out

508

[quote]browndisaster wrote:

[quote]Spidey22 wrote:

[quote]browndisaster wrote:

spidey: are you pulling conventional in oly shoes atm?[/quote]

Yes sans Oly shoes. I tried it, and it wouldn’t allow me to get my shoulders behind the bar as much as I liked. I DL in some old worn out Nike Frees without insoles. My DL stance is stupid close though. I have to go full wide sumo, or super close conventional. Anything in between makes all my flaws come out lol.

Did you try pulling Conventional w/o the Oly shoes lately? May have taught you to use leg drive better, and now without them could maybe allow you to have shoulders higher then hips and all. [/quote]
I’m going to try that next time. Specifically conventional close with flat shoes, then semi-sumo with flat and oly shoes. I can get in position fine actually if I just widen the grip and my foot stance, so that’s always an option. I was overcomplicating shit because I didn’t want to drop in poundage. But really, a sub-400 dl is not impressive in any way, so who cares as long as I’m healthy and can make progress

[quote]trivium wrote:

[quote]browndisaster wrote:
I let my upper back round, but in the video my lower back is rounded too, even with a belt on and relatively light weights. The whole pull looks like crap. At one point my shoulders actually are lower than my hips. I think a wider stance, more mobility work, and being fresh will make all the difference

Thanks for the help btw, I sincerely appreciate the feedback. I’ll take videos next time for you guys.

spidey: are you pulling conventional in oly shoes atm?[/quote]

I may have missed it, but did you post up the video?[/quote]
no, too embarrassed to do so lol. I’m going to just drop the weight down and work on form. I’ll have videos then, but nothing impressive. right now having my lower body not feel like crap >>> me feeling pseudohardcore

[quote]AnytimeJake wrote:
Sorry to hyjack, anyone here ever ordered any of Paul’s coarses or books, I’m waiting for his base building manual to come out, and wondered about some of his other stuff. There seems to be alot of Paul Carter fans here, just looking for input if anyone knows. Lots of good beginer info going on here, when you first start out there’s so much conflicting info it can be a mine field, but you guys seem to be on the right track. Paul Carter-Jim Wendler-Jim Steel, getting the bulk of your knowlage from these guys will bring great results without question. Thanks in advance for any info.[/quote]
thanks for stopping by. I’m learning a ton here from people’s comments on my logs and from creeping on others’. I haven’t bought any of his stuff or kept up with his blog lately, but let us know if you try out any of his programs. It seems like they’re well laid out[/quote]

I feel like lift-run-bang is one of the best reads you can find. Mr. Carter will answer your questions as well. As in…you can literally ask him and he will tell you the answer or give you advice. Any time there is an elite lifter dishing out free/personalized advice, I tend to listen haha. He is awesome for a number of reasons.

I have been considering running a LRB cycle if I ever do a meet. He has one called the Strong 15 that is a meet prep.

Pesudohardcore for this site, or for the general population?

509

pseudohardcore for myself. I equate feeling beat up to doing well, when the reality is I’m not more than a beginner-intermediate powerlifter or bodybuilder. I haven’t kept up with his and Jamie’s blogs, but I listen to all the podcasts. The Jay Nera ones are really great. I think a cycle with his programming would do me well, it seems he doesn’t go nuts with frequency.

10/29/13
decline db bench
60 10
80 12
90 6, 5, 5
80 10, 10
for chest I will just bang out a lot of DB flyes after hitting a heavy bench variation. Nothing has worked better than those flyes for boobs. I really want to try Josh Bryant’s chain flyes, but I should chill out with the equipment purchases for a while
ss with
pullup, wg pronated
BW 8
+35 3x8 PR again
and then
pullup, cg neutral
+35 3x10 PR again

landmine row w/ meadows handle
+75 12
+100 4x12
like a db row pretty much, hand isn’t resting on anything though

I’m going to stop forcing myself to eat a full dinner with the family every night. I don’t have much time in the evenings, and it usually messes up some combo of my macros/stomach/timing. When I was dieting I would just have whatever amounts of what foods I wanted and would fit macros, that worked well and I still got to spend dinner time with them. how old am I again…

510

10/30/13
valslide ham curls
50 total

squat
135 5, 1 lower body is super sore, can’t sit on the toilet without using my hands still. After the first horrible set of 5 I was fine though.
185 3x5
235 3x1
185 5
not much rest in between sets. My knees are already feeling creaky so I am not going to push it with frequency on squatting. If they can hold up with 2x a week even I’ll be very happy. Good form, submaximal poundages, and mobility work will be key. My friend told me to try unracking the bar with feet straight, then cranking them to the side to give my feet a better arch. It helped…felt a lot tighter and like my hips were engaged a bit more. There’s a ton of room for improvement on squats, I’m still a beginner definitely

military
95 5
115 1
145 0, 0 got the lifts but it was a push press
125 3x5 PR
115 5

shrugs
225 5
275 5
315 5
365 20
405 20 drop
365 20 drop
315 20 drop
225 20 drop
135

db laterals
30 3x15

it never feels like I have enough time to get enough lifting in. I need to bump the pace up a lot

511

Time your rest periods brosef. Big lifts I take make 2 mins to recover, but most other thing I only rest 30-90 seconds. A fast pace is essential for a good workout, at least for me.

512

thanks man, I took your advice and just put a clock near the rack. I’m not timing every set strictly but it made today’s pace a lot better

standing calf raises
135 5x20

pullups
100+ total, took about 11 minutes. Over half of these were wide grip b/c I want big teres muscles

fat grip bb curl
45 100 total

was going to do arms/abs/calves but I didn’t feel like messing around with the whole setup just for arms lol. Got some different work in instead

513

[quote]browndisaster wrote:
thanks man, I took your advice and just put a clock near the rack. I’m not timing every set strictly but it made today’s pace a lot better

standing calf raises
135 5x20

pullups
100+ total, took about 11 minutes. Over half of these were wide grip b/c I want big teres muscles

fat grip bb curl
45 100 total

was going to do arms/abs/calves but I didn’t feel like messing around with the whole setup just for arms lol. Got some different work in instead[/quote]

I love the pull up volume.

514

Easy 285X5 wide stance squat, Brown.

Watch the video, and tell me how jelly you are. :wink:

Also you must quote this message to see the link. It is right above the “Easy 285X wide stance squat, Brown.”.

515

I’ve been half or 3/4 assing my diet. I’ve held to the basic requirements I need, but with not enough precision.

Now I’m going to go with:
200 grams pro
400 grams carbs
50 grams fat

weigh myself daily, then adjust from there on a weekly basis. ordered a proper scale so I can track my weight better; analog doesn’t cut it

516

@trivium yeah was going to do arms, but didn’t have much time and felt like getting a real workout in lol. also a bit csulli inspired. I got about 3/4 of them wide grip so I was happy

@DSSG no wonder your deadlift is increasing, good job dude

11/4/13

got and am getting more gear this week. I’m definitely set for life at this point haha

I’m going to actually take supps consistently this time and see if I get any help…just creatine, some vitamins, and BCAA

also did Limber 11 in its entirety for the first time + some extra stuff like ankle mobilitization, my hips were super tight in different places that it really hit. It also was a pretty good warmup.

valslide leg curl
3x10 working on form more

front squat
135 5, 5 left knee was killing me on the first rep, then on the second set I really screwed my feet into the ground and it made all the difference
155 5
165 5
175 5 was easy but I think a PR lol, goal is 225 for 5

RDL
225 3x10

ball crunches
50+ total

517

11/5/13
warmup/mobility before every daily session will be: band assisted ankle mobility squat, voodoo floss knees, limber 11, roll out quads a lot and hams/back a bit, warmup shoulders with light band stuff and shoulder dislocates/chest stretches.

doing some mobility work in the morning and evening, but not as extensive

valslide curls
3x10 form is good now

front squat
135 5
175 5
185 5 PR
135 5, 5
same thing as yesterday - scared and with knee pain on first set, then fine afterwards. Today I noticed a big difference in mobility. The end goal is to be pain free and move properly (with and without weights) all the time

valslide curls
100+ spread throughout a bunch of sets. I’m comfortable to start Ben Bruno’s progressions on this now. My hams have grown a ton since

518

11/5/13
warmup/mobility before every daily session will be: band assisted ankle mobility squat, voodoo floss knees, limber 11, roll out quads a lot and hams/back a bit, warmup shoulders with light band stuff and shoulder dislocates/chest stretches.

doing some mobility work in the morning and evening, but not as extensive

valslide curls
3x10 form is good now

front squat
135 5
175 5
185 5 PR
135 5, 5
same thing as yesterday - scared and with knee pain on first set, then fine afterwards. Today I noticed a big difference in mobility. The end goal is to be pain free and move properly (with and without weights) all the time

valslide curls
100+ spread throughout a bunch of sets. I’m comfortable to start Ben Bruno’s progressions on this now. My hams have grown a ton since I started blasting these and especially RDLs

519

[quote]browndisaster wrote:

@DSSG no wonder your deadlift is increasing, good job dude

[/quote]

[quote]browndisaster wrote:

valslide curls
100+ spread throughout a bunch of sets. I’m comfortable to start Ben Bruno’s progressions on this now. My hams have grown a ton since I started blasting these and especially RDLs[/quote]

520

Anyone have an idea of where I can get my hands on some Valslide thingies here in the EU? Looks like an awesome everyday-type hamstring tool.