A mix of 5/3/1 and other programming: MatTheCur's stew

[Hunttarded]

Awesome work and volume, Mat. All the quad work you're doing now will pay dividends in the future with your back squat.

[MatTheCur]

Awesome work and volume, Mat. All the quad work you're doing now will pay dividends in the future with your back squat.

Thanks man.

I'm just hoping to get PRs now!

[MatTheCur]

Nice work Mat!! I like the doughnut shirt!

Thanks JJ!! I like 'em too

CGDP and OHP
2016-02-09

Warm up:

5lbs x 15 db side raises x 2
5lbs x 15 db hammer curls x 2
60lbs x 15 pulldowns x 2

Decline press: 45 x 10, 95 x 8, 135 x 5, 185 x 3, 220 x 1

255 x 6 PURE PR!
255 x 6 Matched!
235 x 8 PR for reps

OHP - Strict press: 45 x 5

90 x 10
95 x 10
105 x 7.5

Wide grip lat pulldown: 115 x 3 x 12

Reverse pec deck: 105 x 3 x 12

Hammer curls: 25 x 3 x 12

Shrugs: 135 per side x 3 x 12

Abs - Chair thing: 100 x 4 x 25

VIDEO:



Notes!

• So, finally found a third no-bro-spot spotter. He listened, helped, and stayed back when I was repping. Very awesome dude.
• This whole session brought to you by "I'm almost a migraine!" My left trap is killing me, and my head has been pounding since Tuesday morning.

[HARRYBEAST]

Nice pressing Mat! Hope the headache/trap pain goes away.

[MatTheCur]

Nice pressing Mat! Hope the headache/trap pain goes away.

Hey thanks Harry. I'm liking the fact that I've kind of found a groove. Not sure if my ass coming off the bench is a thing (Wade hasn't really commented on it), but it's awesome to see that I've broken through a plateau that I hit a few weeks back.

It's still not that great today, so, one day at a time. I think the trap is influencing the headache/migraine.

[MatTheCur]

Squats
2016-02-11

Warm up:

BW x 10
Prayer stretch
BAR ONLY: 5 x medium, 5 x comp, 5 x wide

Comp. Squats: 135 x 3, 185 x 1, 225 x 1, 275 x 1

320 x 1
320 x 1
320 x 1

This is a PR for sets! And no knee pain! Again! WOOOOOOOOOOOOOOOOOOOOO!

Medium Squats: 255 x 6, 255 x 6, 255 x 6

Wide Squats: 115 x 10, 115 x 10

Leg curls: 115 x 3 x 12

Toe raises: BW x 3 x 15

Abs: Chair: 100 x 4 x 25

VIDEO:



Notes!

• So, we're now in complete PR territory, from now on. That's it mayne! Love it!
• I'll be moving my squatting over to the other side of the gym, to use the spotter bar setup
• The 6's sets were killer. Complete killer.

[penny0527]

I'm impressed that your wrist wrap coming off did not distract you.

[MatTheCur]

I'm impressed that your wrist wrap coming off did not distract you.

I actually have to buy new ones. It's becoming a thing... Wade commented on it yesterday during my bench session because it happened again.

[HARRYBEAST]

Can't wait for what's coming in here

[MatTheCur]

Can't wait for what's coming in here

Me too!

Bench 6-6-8
2016-02-14

Warm up:

2 x 15 db side raises @ 5lbs
2 x 15 hammer curls @ 5lbs
2 x 15 pulldowns @ 60lbs

6-6-8 bench: 45 x 10, 115 x 3, 135 x 1

170 x 6
175 x 6
155 x 8

Slinger singles:

245 x 1
265 x 1 Matches PR
270 x 1 PR!

DB bench: 25lbs x 35, 40lbs x 25, 40lbs x 25

Wide grip pulldowns: 115 x 3 x 12

Reverse pec deck: 105 x 3 x 12

Hammer curls: 25 x 3 x 12

Shrug machine: 135 per side x 3 x 12

Abs - Chair: 100 x 4 x 25

VIDEO:



Notes!

• Spotter win!
• F*cker win!
• PR win!
• 6-6-8 is going to be ramped up a bit, I think. Wade called it way too easy, and I 100% agree.
• Wish I could have that spotter all the time...
• Basically at the end we were laughing because I'd yelled at the bar, then got up and jovially said, "Hey thanks!". So they made it out to be that I'd yelled at my spot, and was being nice after, lol

[HARRYBEAST]

Nice work Mat that did look easy

[MatTheCur]

Nice work Mat that did look easy

Thanks Harry It didn't feel easy, but watching the vid after looked a LOT faster than what I felt.

[MatTheCur]

New page bamp

Bench 6-6-8
2016-02-14

Warm up:

2 x 15 db side raises @ 5lbs
2 x 15 hammer curls @ 5lbs
2 x 15 pulldowns @ 60lbs

6-6-8 bench: 45 x 10, 115 x 3, 135 x 1

170 x 6
175 x 6
155 x 8

Slinger singles:

245 x 1
265 x 1 Matches PR
270 x 1 PR!

DB bench: 25lbs x 35, 40lbs x 25, 40lbs x 25

Wide grip pulldowns: 115 x 3 x 12

Reverse pec deck: 105 x 3 x 12

Hammer curls: 25 x 3 x 12

Shrug machine: 135 per side x 3 x 12

Abs - Chair: 100 x 4 x 25

VIDEO:



Notes!

• Spotter win!
• F*cker win!
• PR win!
• 6-6-8 is going to be ramped up a bit, I think. Wade called it way too easy, and I 100% agree.
• Wish I could have that spotter all the time...
• Basically at the end we were laughing because I'd yelled at the bar, then got up and jovially said, "Hey thanks!". So they made it out to be that I'd yelled at my spot, and was being nice after, lol

[penny0527]

Thanks Harry It didn't feel easy, but watching the vid after looked a LOT faster than what I felt.

It ALWAYS does!

[Hunttarded]

Slinger singles:

270 x 1 PR!

Had to cut the beard bro. Grew like a beast in the week, but I have nothing to maintain it. I will join the dope beard crew with you one day.

[LadyLore420]

Lots of red in here! Way to go.

[MatTheCur]

It ALWAYS does!

OK good to know I'm not alone, lol!

Actually had a bit of a funny back'n'forth with Wade:

Me: Have you noticed that I look a little imbalance to every once in awhile. I mean my left arm lags a little bit behind my right?
Wade: it happens, all do it
Me: Ok, good to hear that I'm not ****ed
Wade: Nope. You are hitting PRs what the f*** yo

LOL!!!!

[ximg]https://media.giphy.com/media/CzRweuWHtbRn2/giphy.gif[/img]

Had to cut the beard bro. Grew like a beast in the week, but I have nothing to maintain it. I will join the dope beard crew with you one day.

RIP beard

<3 mine. Still in shock that Isa's let me roll with it

Lots of red in here! Way to go.

Well hello! Spank you very naughty!!

[MatTheCur]

FS single/ Trap bar single / Deadlift day
2016-02-16

Warm up:

Yoga poses (30 seconds each)

• Prayer squat
• Hero pose
• Pigeon pose (both legs)
• Bird dog
• Upwards facing dog
• Belly twist

Front Squats: 45 x 2 x 5, 95 x 5, 135 x 3, 185 x 1, 225 x 1

275 x 1 belted

5 under PR. We're still working back up fro mwhere I was when I hurt my back

Trap bar deads:

315 x 1
355 x 1
400 x 1

10 under PR. We're still working back up fro mwhere I was when I hurt my back

Deadlifts: Every minute on the minute -> 315 x 10 x 1

KB swings: 24lbs x 3 x 12

Prone Leg Curl: 115 x 3 x 12

Calf Raise: 200 x 3 x 20

Abs - Chair thing: 100 x 4 x 25

VIDEO:



EMOM:



Notes!

• The KB swings are pretty awesome
• Under PRs for everything because of my back
• KB swings are for my lower back, because SLDL sets it off

[HARRYBEAST]

Nice work man. Hopefully we will both get back to PR weight soon

[MatTheCur]

Nice work man. Hopefully we will both get back to PR weight soon

One sesh at a time. I'm digging those kb swings ... works the lower back, no hangover the next morning!

[Hunttarded]

Prayer squat
Hero pose
Pigeon pose (both legs)
Bird dog
Upwards facing dog
Belly twist

Take it easy, Mat. 10lbs off a PR and being healthy is good shape brother. Keep it up.

[Filmbuff81]

I see you have not stopped the PR train in my absence. nicely done!

KB swings are a favourite of mine. Great way to work the lower back, glutes, hammies, and actually feel good the next day!

Plus the little extra conditioning hit ain't so bad!

[MatTheCur]

Take it easy, Mat. 10lbs off a PR and being healthy is good shape brother. Keep it up.

Lol!

Check out the poses here: https://www.t-nation.com/training/yo...r-big-bastards

Thanks H. Every time we taper off means I'm getting stronger, and will push past my previous numbers. Loving it.

I see you have not stopped the PR train in my absence. nicely done!

KB swings are a favourite of mine. Great way to work the lower back, glutes, hammies, and actually feel good the next day!

Plus the little extra conditioning hit ain't so bad!

R! Good to see you, mayne. Yeah, Wade's got me working, and I'm putting in the time. Big dividends!

They're weird though!

[LadyLore420]

I love the yoga poses to warm up! Being comfortable dropping into those makes a huge difference when making the most of a few minutes to refresh yourself.

[MatTheCur]

I love the yoga poses to warm up! Being comfortable dropping into those makes a huge difference when making the most of a few minutes to refresh yourself.

I have to keep the lower back happy ... and it might not be my lower back that's FUBARed. Might be everything else connected to it. Figured I'd give it a shot, and Wade agrees.

[MatTheCur]

I have CGDP and Squats to post. I haven't forgotten.

[lschepis]

Yoga poses? We chick mode now?

U have been grinding out so many squats, I can feel it all the way down here in my arse and quads! GJ on that trap DL 400.

Look who's back LL...wonder where she's been hiding..

[LadyLore420]

Look who's back LL...wonder where she's been hiding..

Inside something old and flappy.

[MatTheCur]

CGDP and OHP
2016-02-19

Warm up:

5lbs x 15 db side raises x 2
5lbs x 15 db hammer curls x 2
60lbs x 15 pulldowns x 2

Decline press: 45 x 10, 95 x 8, 135 x 5, 185 x 3, 225 x 1

260 x 6
280 x 3
285 x 3
240 x 8

Eeeehhhhhh......

OHP - Strict press: 45 x 5

90 x 10
95 x 10
105 x 6.5

Wide grip lat pulldown: 115 x 3 x 12

Reverse pec deck: 105 x 3 x 12

Hammer curls: 25 x 3 x 12

Shrugs: 135 per side x 3 x 12

Abs - Chair thing: 100 x 4 x 25

VIDEO:



Notes!

• Bit of a jumpy spotter. I love that they say "I barely touched the bar!" ... Yeah, but you TOUCHED it. That's the problem. Anyways.

Squats
2016-02-21

Warm up:

Yoga poses before the gym
BAR ONLY: 5 x medium, 5 x comp, 5 x wide

Comp. Squats: 135 x 3, 185 x 1, 225 x 1, 275 x 1

PR TRAIN WOOT WOOT!
330 x 1
330 x 1
330 x 1

Medium Squats: 265 x 6, 265 x 6, 265 x 6

Wide Squats: 115 x 10, 115 x 10

Leg curls: 115 x 3 x 12

Toe raises: BW x 3 x 15

Abs: Chair: 100 x 4 x 25

VIDEO:



Notes!

• Annnnnnnd away we go!
• I think depth was a bit questionable on the third rep.

Yoga poses? We chick mode now?

U have been grinding out so many squats, I can feel it all the way down here in my arse and quads! GJ on that trap DL 400.

Look who's back LL...wonder where she's been hiding..

No. Just trying to get my hips/lower back happier... https://www.t-nation.com/training/yo...r-big-bastards Read it!

Thanks luv Greatly appreciated!

Inside something old and flappy.

Not sure I wanna know...

[LadyLore420]

Wow your squat has gone way up! And you're pressing my bodyweight overhead for reps. Gravity gettin rekt.