Jacentk2's Full Intro and 5-3-1 Log

[The Badass]

Originally Posted by BendtheBar

Those are knee forward squats. It's almost impossible to hit depth like that. Knees have to track the same direction as your toes.

Nice attempt though. Open your legs next time and see how it goes.

Originally Posted by BendtheBar

Here are some videos that can help:

Roundtable: Squat Depth

How to Squat

thx.

all i can do is try.

[Hunterace]

Great workout jace! Follow btb advice! Also if you find depth to be a real issue, might want to look into oly shoes. Helped me with myforward tilt and depth a bunch! Keep workin hard!

[The Badass]

Originally Posted by Hunterace

Great workout jace! Follow btb advice! Also if you find depth to be a real issue, might want to look into oly shoes. Helped me with myforward tilt and depth a bunch! Keep workin hard!

I just bought the shoes in the vid....they were 'recommended' by some here. I'm not about to keep buying shoes. no matter what shoes I buy....I HAVE to use my prescribed shoe inserts or risk severe injury to include destroying my arches even more.

[The Badass]

Last night I got a hold of a Local group of lifters. Here's what I found out thus far.

Conversation started Friday
10:11pm
Carl Bennett

Hi ya Mark. This is the same Carl that tried calling you earlier today. Sorry we've been playing phone tag. LOL

10:12pm
Mark Daniel

No problem. Just seeing when you want to come by.

10:14pm
Carl Bennett

Well I don't want to intrude much, but would Sunday work? Since you all train that day I figured a quick stop by to check it out and the meet the crew, etc.

10:15pm
Mark Daniel

Yup: any time after 6:15 pm.

10:15pm
Carl Bennett

address?

didn't see one on the website.

10:16pm
Mark Daniel

xxxx xxxxxxxx avenue, columbia. 21046

10:17pm
Carl Bennett

Got it. I might have buddy from work with me if that's ok? depends on what goes on earlier that day and such

10:18pm
Mark Daniel

no problem.

10:20pm
Carl Bennett

I had one other question based off your training days. couldn't help but notice that it's the same timing as 5/3/1. Is that what y'all running or are y'all mixed up on personal preference?

10:23pm
Mark Daniel

It is really much more complicated, based on an eclectic mix of Russian, standard periodization, West Side, and stuff picked up over the years, as well as specific adjustments for rehab people and preparing for contests.

10:24pm
Carl Bennett

I have much to learn then. Fairly new to powerlifting....the army wanted small scrawny guys....I was never much for small and scrawy.

10:26pm
Mark Daniel

spent my whole life small and scrawny (5'8", 131 in my first contest) but there are things to be done to help everybody. Our military does need to update stuff better in that dept.

10:27pm
Carl Bennett

Just so you know the canvas I deal with (and what I look like for Sunday) https://www.facebook.com/photo.php?f...type=3&theater

5'7" about 231bls

10:30pm
Mark Daniel

We will work on 'fat' loss and lean muscle gain. The body weight issue is never the problem. Get you ripped up and you will be relatively 'medium' sized for powerlifting.

10:32pm
Carl Bennett

understood.been trying to de-program army thinking....trying to not be as worried about fat.....just lookign for strength and power...as I see it the fat will just fuel the muscle as I tweak the meals for it.

10:34pm
Mark Daniel

patience and education= fine. see you soon.

10:35pm
Carl Bennett

the only other matter I deal with (daily) the Army destroyed my feet. gotta wear prescribed orthopedic inserts in all shoes. Plantar fasciatis <sp> Could risk future arch problems (falling and such)

Yes, sir. See you Sunday after 6:15pm.

[BendtheBar]

I would definitely give these guys a try.

[The Badass]

So yesterday (last night) I went to the guy's house (just some random dude) that I found locally that's into powerlifting according to two different websites.

While in today's day and age going to some ramdom house of some random dude can be a bit dicey....It's generally worked in my favor in the past. (Yes I have done this type of thing before)

The site was the basement/garage of the home. Half of it was a family room then a wall then the 'gym.' The space is prety cramped but it looked to have the main (bare) essentials for powerlifting. there was a wall with medals and trophies, didn't look closely at them but from a distance they seemed not only genuine but of high placing on meets. The trophies were not only his but some were of his wife....there may have been others as well.

The guy is an uber-nerd. He's big into comics and even some cos-play. He's had his pic with the Ulitmate Man, Stan (F-ing) Lee!

Not all of 'his crew' were there, but from what I could tell there may have only been 2-3 MIA. There were still 6 lifters, 2 male 4 female and it seemed much like a family affiar....LITTERALLY.

They ages went from the 50s-60s down to the 20s? One of the elders, female, just had a hip replacement and is just getting BACK into squatting.

That's what they did last night....seemed almost foretoled that I should have been there (or be traing with them) since squatting is my worst event.

Their split is:
Sunday: Squat
Monday: Bench
Wednesday: Deadlift (I think)
Thursday: Supporting Exercise routine

One awkward, yet confidence booster, was that they were already complimenting on my legs size/shape and the the main guy I was their to see said I would have no problem going into nationals. I haven't even considered competing yet.....

Something insdie me tells me to start trianing with them. It will have to wait until Sunday January 13, 2012 due to other weekend obligations.

[big_swede]

Good luck man!

[BendtheBar]

Originally Posted by jacentk2

One awkward, yet confidence booster, was that they were already complimenting on my legs size/shape and the the main guy I was their to see said I would have no problem going into nationals. I haven't even considered competing yet.....

Something insdie me tells me to start trianing with them. It will have to wait until Sunday January 13, 2012 due to other weekend obligations.

Good luck. They are already challenging you and motivating you, which is a great sign.

[The Badass]

Day One of Week 3....the "1" of the 5/3/1.....

What's that Mean???

HEAVY WEEK

[The Badass]

Just saw this on Facebook. This dude is from my home state of West Virginia....and is now my Powerlifting icon....this is where I wanna be