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

[MatTheCur]

Peeper thine Angus of Antioch for the wrath of said hill against thine loins.

Oh man no joke... I didn't even do full hill sprints.

Worked it out to be around 50' on a 35-45° incline. I'll have to get a vid the next time I'm there, but there aren't really any markings for it. Anyways... Did 12 reps, took me about 15 minutes to do, maybe a little less because I counted out the number of steps to get from the bottom to the rock marker.

All in all, broke a very good sweat. I'll be doing a LOT more of these... Didn't have an asthma attack, either... I was sure that'd happen.

[jshaw5]

I was wondering where you've been, good to see you've caught your log back up. Nice work on all lifts. What's up with the knee on squats?

[PeterGibbons316]

I was wondering where you've been, good to see you've caught your log back up. Nice work on all lifts. What's up with the knee on squats?

^This

Nice work on the hill sprints.

[MatTheCur]

I was wondering where you've been, good to see you've caught your log back up. Nice work on all lifts. What's up with the knee on squats?

Getting life back together

Not sure. I think it's the same as when I was putting weight over my left toes... Same feeling. Which means I'm not sitting back as far as I could be. I'm in a transitional gym phase right now, and my op is coming up in August, so I'm not going to bother filming for right now.

Actually, that reminds me... I need new knee sleeves.

^This

Nice work on the hill sprints.

Thanks. Going back for more punishment tomorrow. They weren't as bad as I thought they'd be; then again I was only doing about a half hill. Going to do two sets of 12 tomorrow and move up from there.

[JaxLifter]

Hi there! I'm here to do 2 things: 1) Congratulate Matt on crushing dem der hills, and 2) hijack this thread again! (not srs).

I do have a question for this respected community: I'm experiencing intense hip pain on squats. I recently took 3 weeks off of squatting and went in today to try it out again and the pain came right back on my first warm-up rep. Would starting with box squats and gradually building hip flexor strength/mobility be a suitable alternative for 5/3/1? At the moment, below parallel squats are completely out of the question but I don't want to stop squatting! All advice will be greatly appreciated!

Also Matt, nice cleats bro! Had a flash-back to HS football glory with that pic!

[pastorpritch]

I started doing step downs to strengthen my knee, the helped a great deal. I've got a good discussion in my log about it with vids if you want (web address in sig)

[MatTheCur]

Hi there! I'm here to do 2 things: 1) Congratulate Matt on crushing dem der hills, and 2) hijack this thread again! (not srs).

I do have a question for this respected community: I'm experiencing intense hip pain on squats. I recently took 3 weeks off of squatting and went in today to try it out again and the pain came right back on my first warm-up rep. Would starting with box squats and gradually building hip flexor strength/mobility be a suitable alternative for 5/3/1? At the moment, below parallel squats are completely out of the question but I don't want to stop squatting! All advice will be greatly appreciated!

Also Matt, nice cleats bro! Had a flash-back to HS football glory with that pic!

I started doing step downs to strengthen my knee, the helped a great deal. I've got a good discussion in my log about it with vids if you want (web address in sig)

EliteFTS just posted this on FB:

http://articles.elitefts.com/trainin...eds-formatted/

I'd take a minute and check out the video on stretching. It can all be done in under 15 minutes, and looks like it may help with your hip flexibility.

Also, thanks I'm trying. Want to get as much done before the 13th as possible!

[MatTheCur]

I'm on the fence now about hill spr... Ahhhhh bloody hell fook it. I'm out to sprint

[liftingson]

I'm on the fence now about hill spr... Ahhhhh bloody hell fook it. I'm out to sprint

your lucky..no hills around here! Well, to be honest I probably wouldnt sprint the hill very often if there was one

[Woody-5]

EliteFTS just posted this on FB:

[url]http://articles.elitefts.com/training-articles/you-cant-get-jacked-if-youre-all-jacked-up-how-to-warm-up-your-clients-or-yourself-in-fifteen-minutes-or-less-needs-formatted/[/u rl]

I'd take a minute and check out the video on stretching. It can all be done in under 15 minutes, and looks like it may help with your hip flexibility.

Also, thanks I'm trying. Want to get as much done before the 13th as possible!

Good video, I tried those movements this morning. I've been trying to put more emphasis on warming up lately. It makes a big difference

[jshaw5]

your lucky..no hills around here! Well, to be honest I probably wouldnt sprint the hill very often if there was one

I have a decent hill no more than 100 feet from my front door, and I still can't drag my ass out there to do it lol.

[jcranston]

Just checking to make sure you are still alive! Hopefully your absence means all is well with the lady friend, work and lifting.

[MatTheCur]

Just checking to make sure you are still alive! Hopefully your absence means all is well with the lady friend, work and lifting.

I didn't get this notification... Odd. Wonder if my sub's gone.

I'm still alive, J. Thanks for checking! I've slacked a bit on the lifting, but still going well.

Finished cycle 7, sans squats, though my knee is feeling a LOT better now. I have a week and a half left before surgery... I'm thinking about attempting maxes next week, but I'm not sure how to build up to it. Any suggestions?

I'll be out of the gym for at least a month. I'll keep updating here with different goings-on, but it'll mostly be about food and cardio.

[jshaw5]

Finished cycle 7, sans squats, though my knee is feeling a LOT better now. I have a week and a half left before surgery... I'm thinking about attempting maxes next week, but I'm not sure how to build up to it. Any suggestions?

I just maxed on squats and bench yesterday. Having no prior experience going for a 1RM attempt, I wasn't sure either. I basically ended up doing my usual warmup routine as if my work set was 70% of my 1RM attempt. Then I did 70%x1, 2-3 min rest, 80%x1, 3-4 min rest, 90%x1, 5-6 min rest, then the 1RM attempt. It went pretty well, so I'll probably stick to that whenever I max in the future.

[jshaw5]

How are things going? Did you have the surgery?

[MatTheCur]

How are things going? Did you have the surgery?

I've had the surgery... It was done on the 13th of August.

I'm still recovering, though I've got the all-clear from the surgeon to start back at the gym next week.

I've been thinking about what to do to get back into the swing of things... I'm still not feeling like my cut is done while working out, so I'm going to hop back on 5/3/1 for a few months, whilst getting my chest back in working order. I'd like to be sub-200 with a smaller waist around the navel (I've hit 203.4 while off weights, but have gained some bf). Then I'll be in a much better position to start back on SS and progress in a linear fashion. I realise that I'll put on weight while on SS, but I'd rather do it from a lower bf and have my clothes fit well still, than have to go back to my other clothes.

Yes, it's now a game of bf% and measurements for me now, while trying to build strength.

I also know that I won't build strength WELL if I don't eat enough. This is something that I'm weighing in my head also. I'd love to strike a balance, but I'm not yet at the point where I can look to start bulking and moving serious weights around.

Man I miss the gym.

I'll be doing ab roller as a daily workout, also, and hill sprints will be done on days off AFTER a lower body day, else on the day of the movement.

eg: Monday = OHP day + sprints, Tuesday = off, Wednesday = deadlifts, Thursday = sprints, Friday = bench, Saturday = squats + sprints, Sunday = off

Speaking of the program, I'll be back on BBB, though I'll be using the Pyramid Down option for the volume sets. Trying something different for a while. And this will be a COMPLETE RESET... So I'll be re-calculating my lifts. What I'll end up doing, probably, is taking 60% of my last numbers and working up from there to find my working weights. Bench will have to be LOW, though. This should be fun.

[jcranston]

Welcome back!

[MatTheCur]

Welcome back!

Thankyousir

Wondering how many sub lists I've fallen off of... lol

[pastorpritch]

Welcome back man, looking forward to your progress back into things and then for some PR smashing!!

[MatTheCur]

Welcome back man, looking forward to your progress back into things and then for some PR smashing!!

Definitely have the itch... Can't wait to get this tire down, too... Oy! You've been doing some fine work too, my man! Good to see those weights still movin'!

[Woody-5]

Welcome back! It'll be good to see you hitting the gym again!

[MatTheCur]

Welcome back! It'll be good to see you hitting the gym again!

Thanks my good man! I'm super stoked to get back in there, you have no clue... Ayoye...

[FieryTulip]

Well, hello

glad to see things are going good.

[mjp202]

Welcome back. Sounds like a good plan for getting back after it.

[jshaw5]

Welcome back man. I like the plan, I suspect your strength is going to come back nicely

[ddog171]

Welcome back to the iron. Good to see you posting again.

[MatTheCur]

Well, hello

glad to see things are going good.

Better and better

Welcome back. Sounds like a good plan for getting back after it.

I thought so... We'll see how things go on a weekly basis!

Welcome back man. I like the plan, I suspect your strength is going to come back nicely

I'm hoping! I've hit a low with weight, so I'm also hoping that the bf will come off while my strength comes back!

Welcome back to the iron. Good to see you posting again.

Thanks dawg Feeling better all the time.

In a bit of other news, I'll be signing for a loan today that will see me out of debt in 4 years or less. My life's getting back on track again

[MatTheCur]

All right... So tonight will be day 1 back in the gym, for a new round of 5/3/1 after my surgery.

                Real 1RM	Wender's Training Max
Military Press	1 × 125    	1 × 112.5
Bench Press	1 × 215    	1 × 193.5
Squat	        1 × 325   	1 × 292.5
Deadlift	1 × 330    	1 × 297

I've rounded down the numbers a bit... I think what I'm going to do is take the days as they are now, do the exercises up until a point where the bar speed is slowing down, and going from there for weights. Again, complete reset of my 1RM numbers, so what I'm using right now will just be warm-up weights/testing material. I'm a bit apprehensive about getting back in the gym, but at the same time I'm excited!

Does anyone see any problems with this that I might not be seeing in my elation to getting back in the gym? I was going to just go pure 60% of my last cycle's numbers, but I thought maybe taking the template from my last cycle and applying it as a test for this week would be a little better than possibly starting out TOO light.

[jshaw5]

I'm not sure if 60% is the right number, sounds maybe too low. Then again it's better to start too low than too high. If you start too low you can always make a bigger jump next cycle. Maybe you should just take a week or two to test some things out see how you feel then set you weights for the first cycle.

[MatTheCur]

I'm not sure if 60% is the right number, sounds maybe too low. Then again it's better to start too low than too high. If you start too low you can always make a bigger jump next cycle. Maybe you should just take a week or two to test some things out see how you feel then set you weights for the first cycle.

That's what I was figuring, hence using last cycle's numbers as a baseline.

I NEED to start extra low on bench, and probably press also...