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

[PeterGibbons316]

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.

^This

You are going to be weak coming back, and you will have the ability to progress very quickly at first. It might even be worth it to start light and spend the first month running SS, and then use what you learn there to start your 5/3/1 programming.

If you are going to start with 5/3/1 though, don't be afraid to use larger bumps in your training maxes when you are busting out 12/10/8 reps on your 5+/3+/1+ AMRAP days.

[MatTheCur]

^This

You are going to be weak coming back, and you will have the ability to progress very quickly at first. It might even be worth it to start light and spend the first month running SS, and then use what you learn there to start your 5/3/1 programming.

If you are going to start with 5/3/1 though, don't be afraid to use larger bumps in your training maxes when you are busting out 12/10/8 reps on your 5+/3+/1+ AMRAP days.

I'm thinking about sticking with 5/3/1 to come back, so that I'm not as overloaded... Then switch back to SS and kill the program (but I really really don't want to get fat... it's a fine line, y'know?) to move on to something else.

Looking for something between strength training and hypertrophy. I know that it'd be better if I exhausted SS first, then moved on ... But I'm stubborn. And I don't want to get fat. lol

[ddog171]

I'm thinking about sticking with 5/3/1 to come back, so that I'm not as overloaded... Then switch back to SS and kill the program (but I really really don't want to get fat... it's a fine line, y'know?) to move on to something else.

Looking for something between strength training and hypertrophy. I know that it'd be better if I exhausted SS first, then moved on ... But I'm stubborn. And I don't want to get fat. lol

I agree with PG316 on this. If you stick with 5/3/1 then definitely make bigger jumps if you can for squats and deads, but you might want to take it a little easy on your bench depending on how you feel.

[MatTheCur]

Well ... I've been dragging my ass, and haven't gotten back in to the gym yet. After 6 weeks, I'm SO pumped to get back in... But I'm having trouble breaking the routine that I got into.

The one good thing, though, is that a gym close to my girl's place is part of a network of gyms that I belong to... So that's a plus.

I did do hill sprints yesterday, but like a doofus I forgot my asthma pump. So I got in 5 sprints before I had to head to the apartment to take my inhaler. Such is life. I'll get in the gym asap. Accountability on.

[MatTheCur]

Hola boys and girls!

I made it back into the gym last night (forsrs ... even checked in on FB!). I tested out OHP and Deads, and here's how it went:

Standing Military Press:
------------------------
45 lb x 10 reps (+63 pts)
55 lb x 5 reps (+57 pts)
75 lb x 3 reps (+53 pts)
105 lb x 4 reps (+74 pts)


Barbell Deadlift:
----------------
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
185 lb x 5 reps (+92 pts)
225 lb x 5 reps (+121 pts)
245 lb x 5 reps (+138 pts)
275 lb x 3 reps (+136 pts)

And this is what BlackIronBeast gives me for my work numbers... Not too shabby...

                Real 1RM	Wender's Training Max
Military Press	1 × 118.986    	1 × 107.087
Deadlift	1 × 302.473    	1 × 272.225

Gonna hit it up tomorrow for bench and squats... Dis gun b gud!

[PeterGibbons316]

Nice man! How is everything feeling today?

[MatTheCur]

Nice man! How is everything feeling today?

Lower back is sore. Arms are sore. Hamstrings are sore... All the right things are sore

[jshaw5]

Nice job man, doesn't look like you've lost much strength at all. What's your weight at now?

[MatTheCur]

Nice job man, doesn't look like you've lost much strength at all. What's your weight at now?

Tomorrow will be a different story. Bench will be coming in WAYYYYYYY down...

I'm hovering around 205 these days... Haven't been watching my eating AT ALL, tire is back as a result... But it feels different this time... Less solid, possibly more easily lost?

[pastorpritch]

Great job man, glad to see you back at it!

[Woody-5]

Awwww yea, back to the weightroom!

Solid numbers after such a long layoff!

[MatTheCur]

Great job man, glad to see you back at it!

Thanks eh? Can't wait to be back on a solid training schedule... Gonna do my best to kill it and get down sub-200lbs... on the way to a 315 dead

Awwww yea, back to the weightroom!

Solid numbers after such a long layoff!

Thank you, my man Can't wait for tomorrow!

[jcranston]

Glad you are back!!!!

[MatTheCur]

So it took me a few days to get to testing squats and bench, but here she go!

Barbell Bench Press:
------------------------
45 lb x 10 reps (+42 pts)
95 lb x 5 reps (+50 pts)
135 lb x 5 reps (+66 pts)
145 lb x 7 reps (+78 pts)


Barbell Squat:
----------------
45 lb x 10 reps (+42 pts)
115 lb x 5 reps (+57 pts)
165 lb x 5 reps (+80 pts)
205 lb x 5 reps (+105 pts)
225 lb x 6 reps (+128 pts)

And this is what BlackIronBeast gives me for my work numbers:

                Real 1RM	Wender's Training Max
Bench Press	1 × 178.8    	1 × 160.92
Squat 	        1 × 269.955    	1 × 242.96

I had a bit of a burning sensation in my left pec after I'd racked the 135 set... But that's normal, as I'm ripping fibers that have already had pretty bad trauma. I pushed through the next set and decided to keep it there.

My first cycle back into 5/3/1 looks kind of like my 3rd or 4th cycle... I'll have to look it up, but it seems to be around there. Thankfully, that means that I haven't lost too much strength. I'm happy about that!

So here's what everything looks like, together:

                Real 1RM	Wender's Training Max
Military Press	1 × 118.986    	1 × 107.087
Bench Press     1 ×178.8    	1 × 160.92
Squat	        1 × 269.955   	1 × 292.5
Deadlift	1 × 302.473    	1 × 272.225

What sayeth you all? I'm going to add in hill sprints on all days that I'm doing upper body work, and the day after lower body work... I'll look at how recovery goes, but there will be a lot of foam rolling going on!

[Woody-5]

Looks like a good plan mate!

[MatTheCur]

Here's a side-by-side of what I've gotten for this new cycle, and what my numbers were for Cycle 7.

This cycle:

                Real 1RM	Wendler's Training Max
Military Press	1 × 118.986    	1 × 107.087
Bench Press     1 ×178.8    	1 × 160.92
Squat	        1 × 269.955   	1 × 292.5
Deadlift	1 × 302.473    	1 × 272.225

Cycle 7:

                Real 1RM	Wendler's Training Max
Military Press	1 × 128.315	1 × 115.484
Bench Press	1 × 215.288	1 × 193.759
Squat	        1 × 326.62	1 × 293.958
Deadlift	1 × 332.453	1 × 299.207

[MatTheCur]

To add to things... I have Lasik surgery on the 18th. I've set up my 1+ week so that I'm doing OHP/Deads on the Monday, and Bench/Squat on the Wednesday. I'll then play around with the deload week, as I'll have to be off of the gym for ~7 days...

Awesome!

[jcranston]

Looks like you are coming back strong!!!

[MatTheCur]

Looks like you are coming back strong!!!

Thanks guy

Press sucked last night. My left shoulder/bicep gets a twinge when I press... But I went for 7. I'll post the numbers later on today.

Didn't do chins, either. Slowly workin' it all back in!

[pastorpritch]

Good job man!
I think I understand the chart

Keep it up, and hope the surgery goes well. A friend had it done and it seemed pretty straightforward ...

[MatTheCur]

Good job man!
I think I understand the chart

Keep it up, and hope the surgery goes well. A friend had it done and it seemed pretty straightforward ...

Ha ha All projections. One session at a time, I say!

Thanks! I shall... I'm pretty sure it's not going to be complicated at all. Can't wait to be free of these chitty glasses that I haven't replaced in almost 6 years...

[-=FLEX=-]

What sayeth you all?

You need to move to Ontario and let me train you.

SRS.

[mjp202]

Welcome back, amigo. Looks like you didn't lose much strength at all--should be ready to rock it.

[MatTheCur]

You need to move to Ontario and let me train you.

SRS.

Eh. I'm not a machine kinda guy for right now. Compound lifts FTW!

That being said, I wouldn't mind a few sessions with Mr. Flexypants

Welcome back, amigo. Looks like you didn't lose much strength at all--should be ready to rock it.

I'm getting there... I'll post my last two workouts (ugh I'm procrastinating), but I pulled 235x9 last night... Dis gun b gud?



Still having that twinge in my left arm on press... Dunno what to do about it...

[MatTheCur]

Big updates today!

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


Oct. 1st: Press

Standing Military Press 5+:
------------------------
45 lb x 5 reps (+54 pts)
55 lb x 5 reps (+57 pts)
65 lb x 3 reps (+49 pts)
70 lb x 5 reps (+64 pts)
85 lb x 5 reps (+70 pts)
95 lb x 7 reps (+83 pts)

65 lb x 10 reps (+72 pts)
65 lb x 6 reps (+65 pts)
65 lb x 7 reps (+68 pts)
65 lb x 6 reps (+65 pts)
65 lb x 8 reps (+70 pts)

This is going to take me a while to get back up to par with... but hey.

No chins, either. Will get them into the mix next cycle.

Oct. 3rd: Deadlift

Barbell Deadlift 5+:
-----------------
110 lb x 5 reps (+55 pts)
140 lb x 5 reps (+68 pts)
165 lb x 3 reps (+64 pts)
180 lb x 5 reps (+89 pts)
205 lb x 5 reps (+105 pts)
235 lb x 9 reps (+150 pts)

165 lb x 10 reps (+95 pts)
165 lb x 10 reps (+95 pts)
165 lb x 10 reps (+95 pts)

Only 3 accessory sets... I couldn't do any more.

Oct. 5th: Bench

Barbell Bench Press 5+:
--------------------
45 lb x 10 reps (+42 pts)
65 lb x 5 reps (+41 pts)
85 lb x 5 reps (+47 pts)
100 lb x 3 reps (+41 pts)
105 lb x 5 reps (+54 pts)
125 lb x 5 reps (+61 pts)
140 lb x 8 reps (+77 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)
100 lb x 7 reps (+57 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)

Oct. 6th: Squats

Barbell Squat 5+:
--------------
100 lb x 5 reps (+52 pts)
125 lb x 5 reps (+61 pts)
150 lb x 3 reps (+58 pts)
160 lb x 5 reps (+78 pts)
185 lb x 5 reps (+92 pts)
210 lb x 8 reps (+124 pts)

150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)

Lying Leg Curls:
----------------
105 lb x 10 reps (+15 pts)
100 lb x 10 reps (+15 pts)
100 lb x 10 reps (+15 pts)
100 lb x 10 reps (+15 pts)
100 lb x 10 reps (+15 pts)

Oct. 11th: Deads (yes, I skipped OHP)

Barbell Deadlift 3+:
-----------------
110 lb x 5 reps (+55 pts)
140 lb x 5 reps (+68 pts)
165 lb x 3 reps (+64 pts)
195 lb x 3 reps (+79 pts)
220 lb x 3 reps (+94 pts)
250 lb x 7 reps (+158 pts)

165 lb x 10 reps (+95 pts)
165 lb x 10 reps (+95 pts)
165 lb x 10 reps (+95 pts)
165 lb x 10 reps (+95 pts)
165 lb x 10 reps (+95 pts)

Hanging Knee Raise:
-------------------
11 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)

Didn't get all 5, as I was STUPID tired... I'm slowly getting back into it.

Oct 12th: Bench

Barbell Bench Press 3+:
--------------------
65 lb x 5 reps (+41 pts)
85 lb x 5 reps (+47 pts)
100 lb x 3 reps (+41 pts)
115 lb x 3 reps (+46 pts)
130 lb x 3 reps (+51 pts)
145 lb x 7 reps (+78 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)
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)

4/5 ... I was cooked.

Oct 13th: Squat

Barbell Squat 3+:
--------------
100 lb x 5 reps (+52 pts)
125 lb x 5 reps (+61 pts)
150 lb x 3 reps (+58 pts)
175 lb x 3 reps (+69 pts)
195 lb x 3 reps (+79 pts)
220 lb x 7 reps (+129 pts)

150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)

Lying Leg Curls:
----------------
100 lb x 10 reps (+15 pts)
100 lb x 10 reps (+15 pts)
100 lb x 10 reps (+15 pts)
100 lb x 10 reps (+15 pts)
100 lb x 10 reps (+15 pts)

[Woody-5]

Good to see you're still hammering away! I seem some nice extra reps on those final sets which is always win!
Your strength is Coming back fast

[MatTheCur]

Good to see you're still hammering away! I seem some nice extra reps on those final sets which is always win!
Your strength is Coming back fast

I've just gotten out of the posting groove. I'll be back in it soon enough.

Next up, after I'm back from Lasik, is going to be nutrition... Talked to the gf about it, and she's cool with my changing stuff... Maybe she'll start walking the path with yours truly!

[jshaw5]

Nice work man. You're having the Lasik surgery done?

[MatTheCur]

Nice work man. You're having the Lasik surgery done?

Thursday at noon, my man.

[jshaw5]

Thursday at noon, my man.

Nice. How bad are your eyes? I had the Lasik done about 6-7 years ago I think. I think my vision was like 20/275 in one eye and like 20/325 in the other. I haven't had any issues and vision is still 20/20