Another 5/3/1 log: Is Matt the cur?

[MatTheCur]

**** a 10 rep deadlift set. Nice work though. Need to watch that deadlift vid.

Thanks J

Mr. Wendler just released this gem... And I think I may start doing it:

http://www.jimwendler.com/2012/11/53...rent-approach/

[jshaw5]

Nice fukcing job man, but where's the video? Did you ever get to a 3 plate pull? I'd say you should have that no problem now.

[MatTheCur]

Nice fukcing job man, but where's the video? Did you ever get to a 3 plate pull? I'd say you should have that no problem now.

I'm not filming at the new gym yet... Need to see what their policy on that is, and get my camera from my parents' house. It's going to be a pain for the next month or so, as we're moving on the 1st...

But hey, in a year or so, I'm hoping to have a home gym in the garage... Woo!

I'd never gotten to a 3 plate pull, no...



Apparently my 1rm as of my beginning this cycle is 322lbs on deads... That 250x10 puts me at 333lbs, and reading that article from Jim has made me want to do heavy singles at the end of the format... Next deadlift would have me pulling a 290lb single.

[johnblythe]

Dooeeeeetttt!!!!

[MatTheCur]

Dooeeeeetttt!!!!

Starting next cycle, I'll be doing a single after the 5/3/1 programming. It'll be Wendler's max, not a true 1RM, but at least 90%... Wondering how it'll affect everything from time to recovery to gains.

Also, I went out today and bought one of these:



Fits well... And 22$. So we'll see how she go tomorrow for bench.

[johnblythe]

Starting next cycle, I'll be doing a single after the 5/3/1 programming. It'll be Wendler's max, not a true 1RM, but at least 90%... Wondering how it'll affect everything from time to recovery to gains.

Also, I went out today and bought one of these:



Fits well... And 22$. So we'll see how she go tomorrow for bench.

explain the max. is that after every session? or at the end of every cycle?

[PeterGibbons316]

I like the idea of the singles. I like most anything about 5/3/1 that has you lifting heavier more frequently.

I wouldn't expect a compression shirt like that to do a whole lot for you other than keep you warm if your gym is cold. Who knows though.

[MatTheCur]

explain the max. is that after every session? or at the end of every cycle?

Not 100% sure yet, but I think it's at the end of every session. And it's not a real max, but 90% (Wendler's training max)

5/3/1 and Singles: A Simple and Different Approach



One thing that I have been doing with my own training for the past year and a half and the lifters that I have been fortunate to help guide online is using singles in the 5/3/1 training program. The best way that I’ve found is simply taking a single, at the end of your 5/3/1 sets, at your Training Max.

This will ensure that you will always be hitting 90% of your max (or more, depending on where you are at in your training cycle). There are numerous programming changes that can/do happen within the training cycle (especially during meet prep) but if you love to add in a heavy single and get confused as to how much to do – simply hit your training max after your main work.

Again, there are numerous options within these parameters and will be shown in the upcoming “Beyond 5/3/1” book; but hit reps and hit singles at your Training Max. Expect more from yourself. If you don’t do what is necessary to recover, you will fail. If you do all that is necessary and have the discipline to follow through, you will be greatly rewarded. Seems to be a common theme in training and in life.

I like the idea of the singles. I like most anything about 5/3/1 that has you lifting heavier more frequently.

I wouldn't expect a compression shirt like that to do a whole lot for you other than keep you warm if your gym is cold. Who knows though.

I'm not looking for it to do anything other than keep me warm. I'm starting to get tired of wearing hoodies into the gym all the time. Just going with a change up is all!

[PeterGibbons316]

I'm not looking for it to do anything other than keep me warm. I'm starting to get tired of wearing hoodies into the gym all the time. Just going with a change up is all!

I have some similar shirts that I used to wear when I was running in the winter - they definitely keep you warm. I think I was running at freezing temps in just sweat pants and one of those long sleeve shirts. Never tried it for lifting though - never that cold in my basement.

[MatTheCur]

I have some similar shirts that I used to wear when I was running in the winter - they definitely keep you warm. I think I was running at freezing temps in just sweat pants and one of those long sleeve shirts. Never tried it for lifting though - never that cold in my basement.

Gym I lift in now is an old Toyota dealership, and the main floor is a bit chilly. But I like being warm and sweating no matter what. Hoodies are a tad bulky; I figure wearing a second skin will keep me warm, but not get in the way of lifting.

[MatTheCur]

Red text means work set
Orange text means reps or weight PR


Friday, November 9th, 2012
Bench 5+ day


Barbell Bench Press:
------------------
70 lb x 5 reps (+42 pts)
85 lb x 5 reps (+47 pts)
100 lb x 3 reps (+41 pts)
110 lb x 5 reps (+55 pts)
125 lb x 5 reps (+61 pts)
145 lb x 12 reps (+85 pts)

Bench accessory work:
-------------------------
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)

One-Arm Dumbbell Row:
---------------------
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)


---------------------------------------------------

That felt good... I'm working more and more on my arch and leg drive. I also wore the compression shirt today. Kept me warm and cool all the same time ... I didn't sweat as much as I usually did... But then again, I didn't feel as worked today, either.

Getting up there. 145x10 puts my 1rm ~202lbs, so I'll be back up to my old self quite quickly. No adverse feelings in my chest either, everything's 5 by 5

[johnblythe]

Red text means work set
Orange text means reps or weight PR


Friday, November 9th, 2012
Bench 5+ day


Barbell Bench Press:
------------------
70 lb x 5 reps (+42 pts)
85 lb x 5 reps (+47 pts)
100 lb x 3 reps (+41 pts)
110 lb x 5 reps (+55 pts)
125 lb x 5 reps (+61 pts)
145 lb x 12 reps (+85 pts)

Bench accessory work:
-------------------------
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)

One-Arm Dumbbell Row:
---------------------
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)


---------------------------------------------------

That felt good... I'm working more and more on my arch and leg drive. I also wore the compression shirt today. Kept me warm and cool all the same time ... I didn't sweat as much as I usually did... But then again, I didn't feel as worked today, either.

Getting up there. 145x10 puts my 1rm ~202lbs, so I'll be back up to my old self quite quickly. No adverse feelings in my chest either, everything's 5 by 5

welcome back! good work man, you'll be back to normal in no time

[xvicknumber7x]

MATTY ICE! I'm back... you got so strong!

[MatTheCur]

welcome back! good work man, you'll be back to normal in no time

Ah-thank you sir I'll have my squat numbers up tomorrow. I'm disappointed, but what're you gonna do?

MATTY ICE! I'm back... you got so strong!

I'm just getting back into it, Mr. V... I've been off for a while.


NOTE TO SELF: Don't wear the compression shirt for squats.

[Woody-5]

Nice repout on that last set

In for squat session!

[MatTheCur]

Nice repout on that last set

In for squat session!

It'll have to wait 'till tonight. I got ... shall we say ... caught up in something with the missus last night.

[jshaw5]

Nice repout on bench man. Way to smash those BBB sets too. What % did you use on those?

[Woody-5]

Women weaken legs

True story

[MatTheCur]

Nice repout on bench man. Way to smash those BBB sets too. What % did you use on those?

I've got it set to 60%, so I'm more sore now than usual. I think last cycle I was set to 50 or 55%.

[xvicknumber7x]

You and I both brother! Let's do work!

[MatTheCur]

You and I both brother! Let's do work!

This tire has got to go... Waist has gone back up to 39" ... NOT HAPPY.

Making a checklist... Checkin' it twice...

[MatTheCur]

Just posted this in Vick's log ... I love LOVE this song:



List time:

• No more Monsters
• Replace Monsters with water
• No more junk from the corner store
• No more Tim Hortons
• Limit calories to ~1700 on rest days, and ~2000 on workout days, IF style
• STICK TO IF
• Integrate cardio into the routine
• Attack that hill when the weather gets better

[bmontgomery87]

Hit the hill as long as it isn't covered with snow!!

[MatTheCur]

Hit the hill as long as it isn't covered with snow!!

Good point...

[ddog171]

Thanks J

Mr. Wendler just released this gem... And I think I may start doing it:

http://www.jimwendler.com/2012/11/53...rent-approach/

I saw this the other day and was intrigued. I was also wondering if you do it each week or just on 5/3/1 week. I might incorporate it in and start it off on 5 week (which is my killer) and then 5/3/1 week and if I am doing well, then add it in on the 3 week also. Thoughts?

Also excited about his new book. Should have some interesting programs in it.

[pastorpritch]

Workout from Friday looks great man! Lots of reps, hope your chest is still feeling it!

[MatTheCur]

Saturday squats follow:

I saw this the other day and was intrigued. I was also wondering if you do it each week or just on 5/3/1 week. I might incorporate it in and start it off on 5 week (which is my killer) and then 5/3/1 week and if I am doing well, then add it in on the 3 week also. Thoughts?

Also excited about his new book. Should have some interesting programs in it.

I dunno ... I'm almost thinking about making it during the deload day, but instantly thought about putting at the end of the 5+ week stuff... Before or after assistance work is what I'm wondering, though...

Thinking about picking up 2nd edition before this one comes out. But I don't know what the changes are/if it's worth it...

Workout from Friday looks great man! Lots of reps, hope your chest is still feeling it!

Thanks! It's not... lol ... I've never really felt much on bench day, to be honest. I'm thinking that it'll start to kick in when the weight starts to get heavier.

Red text means work set
Orange text means reps or weight PR


Saturday, November 10th, 2012
Squat 5+ day


Barbell Squat:
------------------
105 lb x 5 reps (+54 pts)
135 lb x 5 reps (+66 pts)
160 lb x 4 reps (+71 pts)
170 lb x 5 reps (+83 pts)
200 lb x 5 reps (+102 pts)
225 lb x 7 reps (+133 pts)

I'm PISSED about this. 7?

Problem is that I was wearing my compression shirt, and the bar kept slipping. So that added to things... Lesson learned: No compression shirt on bench/squat days.

Squat accessory work:
-------------------------
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)

Lying Leg Curls:
---------------------
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)


---------------------------------------------------

So that's that. I only hit seven reps on 5+. I'm pissed off about it, but what can you do. At least it's not because of my form or anything... I'll just not wear the compression shirt on squat, nor bench days (because I was sliding off the bench with it too...)

Leaving for OHP day in a few minutes... Here's a song for you:

[Woody-5]

Bar slippage can definitely kill a set fast. You still nailed 2 more than your required reps, plus you know you would hve had more with a different shirt.
Fine work on the 5x10 as well

[MatTheCur]

Red text means work set
Orange text means reps or weight PR


Monday, November 12th, 2012
OHP 3+ day


Standing Military Press:
------------------
45 lb x 5 reps (+54 pts)
60 lb x 5 reps (+59 pts)
70 lb x 3 reps (+51 pts)
80 lb x 5 reps (+68 pts)
90 lb x 3 reps (+58 pts)
105 lb x 5 reps (+81 pts)

OHP accessory work:
-------------------------
70 lb x 10 reps (+75 pts)
70 lb x 10 reps (+75 pts)
70 lb x 10 reps (+75 pts)
70 lb x 10 reps (+75 pts)
70 lb x 10 reps (+75 pts)

Chin-Up:
---------------------
3 reps (+19 pts)
2.5 reps (+15 pts)
2 reps (+11 pts)
1.5 reps (+7 pts)
1.5 reps (+7 pts)

Dips - Triceps Version:
---------------------
5 reps (+29 pts)
5 reps (+29 pts)
5 reps (+29 pts)
5 reps (+29 pts)
4 reps (+22 pts)

Hanging leg raise (seat):
---------------------
5 reps (+5 pts)
8 reps (+5 pts)
8 reps (+5 pts)

---------------------------------------------------

Work. Work was done here.

I dunno what got into me, but I kind of like it. Chin ups, though... Why... WHY?! Will be doing them every workout now. Wheeeee!

I was watching some teenagers "squat" while I was doing accessory work. What do you guys do when you see someone doing something blatantly wrong? Do you point it out?

[ddog171]

Saturday squats follow:



I dunno ... I'm almost thinking about making it during the deload day, but instantly thought about putting at the end of the 5+ week stuff... Before or after assistance work is what I'm wondering, though...

Thinking about picking up 2nd edition before this one comes out. But I don't know what the changes are/if it's worth it...



Thanks! It's not... lol ... I've never really felt much on bench day, to be honest. I'm thinking that it'll start to kick in when the weight starts to get heavier.

Red text means work set
Orange text means reps or weight PR


Saturday, November 10th, 2012
Squat 5+ day


Barbell Squat:
------------------
105 lb x 5 reps (+54 pts)
135 lb x 5 reps (+66 pts)
160 lb x 4 reps (+71 pts)
170 lb x 5 reps (+83 pts)
200 lb x 5 reps (+102 pts)
225 lb x 7 reps (+133 pts)

I'm PISSED about this. 7?

Problem is that I was wearing my compression shirt, and the bar kept slipping. So that added to things... Lesson learned: No compression shirt on bench/squat days.

Squat accessory work:
-------------------------
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)

Lying Leg Curls:
---------------------
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)


---------------------------------------------------

So that's that. I only hit seven reps on 5+. I'm pissed off about it, but what can you do. At least it's not because of my form or anything... I'll just not wear the compression shirt on squat, nor bench days (because I was sliding off the bench with it too...)

Leaving for OHP day in a few minutes... Here's a song for you:

I would say just wait for the new book. I would think it would have all the extra templates he has in the second edition. You are just missing out on a couple of new templates that Wendler put in the second edition.