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

[Woody-5]

Macenko's brahs ... How do you warm up?

15x45lbs
10x95lbs

Then work weights?

Also, for tonight, I'm going to see how I feel, but I may not do the BBB assistance stuff, just the chin-ups and hanging leg raises... We'll see, though!

Warmup with however many sets you think you need. I usually hit 45x10, 135x5 then into the work sets. No harm in more sets if you need them

You'll definitely want to cut back on the assistance work on Macenkos days, especially later in the program- it gets quite demanding. Some days you'll feel good and want to hit some assistance work an others you might feel beat up and skip it. Just go by feel

[MatTheCur]

Warmup with however many sets you think you need. I usually hit 45x10, 135x5 then into the work sets. No harm in more sets if you need them

You'll definitely want to cut back on the assistance work on Macenkos days, especially later in the program- it gets quite demanding. Some days you'll feel good and want to hit some assistance work an others you might feel beat up and skip it. Just go by feel

I actually don't have anything written in for assistance yet. Today is a 1+ day for both Deads and OHP... I'm not even sure where I'd begin for Macenko assistance work right now.

[-=FLEX=-]

I posted in this thread.

[-=FLEX=-]

lmao

'Sup Matt? Squats looking good. I bet under my tutelage you'd do a lot better though.

[pastorpritch]

I usually warm up my arms with some high rep cable stuff and push-ups ... then do some stretching

[MatTheCur]

I posted in this thread.

lmao

'Sup Matt? Squats looking good. I bet under my tutelage you'd do a lot better though.

lol <3

Nice to see you in here, Flex I'd love to get out there and train with you, truthfully... I have nobody out here that's been lifting for longer/lifts MORE than me who I'd train with... And all the PL gyms are crazy expensive

I usually warm up my arms with some high rep cable stuff and push-ups ... then do some stretching

Really, eh? What would you suggest in way of cable stuff?

[pastorpritch]

"eh"? lol
I usually do rope pushdowns ... really light for about 50 reps or so
helps get my elbow warm and blood into my triceps

[MatTheCur]

"eh"? lol
I usually do rope pushdowns ... really light for about 50 reps or so
helps get my elbow warm and blood into my triceps

I'm a Canuck... So sue me

Thanks for that... I'll give it a shot, see how she goes.

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


Monday, November 19th, 2012
OHP/Deadlifts 1+ 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)
85 lb x 5 reps (+70 pts)
95 lb x 3 reps (+60 pts)
110 lb x 6 reps (+89 pts)

Press accessory work:
-------------------------
70 lb x 10 reps (+75 pts)
70 lb x 10 reps (+75 pts)
70 lb x 9 reps (+74 pts)
70 lb x 10 reps (+75 pts)
70 lb x 6 reps (+68 pts)

Barbell Deadlift:
---------------------
120 lb x 5 reps (+59 pts)
145 lb x 5 reps (+70 pts)
175 lb x 3 reps (+69 pts)
220 lb x 5 reps (+117 pts)
250 lb x 3 reps (+115 pts)
280 lb x 10 reps (+206 pts)

Rep + weight PR. Woo woo!

Deadlift accessory work:
---------------------
175 lb x 10 reps (+101 pts)
175 lb x 10 reps (+101 pts)
175 lb x 10 reps (+101 pts)
175 lb x 10 reps (+101 pts)
175 lb x 10 reps (+101 pts)

Chin ups:
---------------------
2 reps (+11 pts)
2 reps (+11 pts)
2 reps (+11 pts)
2 reps (+11 pts)
1.5 reps (+7 pts)

Think I'm going to start doing these on the assistance machine.

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

Holy monkey ... Talk about sweating... This was AWESOME!

I didn't think I could pull 280x10... unbelted at that... Awesomeness all around!

Macenko's on Wednesday. Can't wait for that, should be good!

[Woody-5]

Impressive deadlifting! Weight is getting up there and you're knocking out double digit reps!

[johnblythe]

good work, matty.

[MatTheCur]

Impressive deadlifting! Weight is getting up there and you're knocking out double digit reps!

Thanks! Yeah, it is ... strstd puts my 1RM at 397lbs... The (WxRxC)+W = E formula puts me at 373.24lbs... I'm adding 20lbs this next cycle, also. Gun b gud!

good work, matty.

Thanks John.

I got my 6 That's what I was most pumped for.

[jshaw5]

Damn Matt, you are killing it all around. Getting close to a 4 plate pull!!!

[MatTheCur]

Damn Matt, you are killing it all around. Getting close to a 4 plate pull!!!

How did this not show up ... Thanks man! Yeah, oddly enough I haven't hit a 3 plate pull in any form for training, haha! I'm wondering if I could get a 315x1 going at some point (it's deload week next week ... maybe max it? iono!)

Macenko's tonight!

Here's what she gun look liek, errytime (tonight):

60% 120.0 8 reps
75% 150.0 6 reps
80% 160.0 5 reps
80% 160.0 5 reps
80% 160.0 5 reps
80% 160.0 5 reps
75% 150.0 5 reps

[MatTheCur]

Macenko 1A
Sets in red are considered working sets
Sets in orange are considered PRs

Barbell Bench Press:
--------------------
45 lb x 10 reps (+42 pts)
95 lb x 5 reps (+50 pts)
120 lb x 8 reps (+67 pts)
150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
150 lb x 5 reps (+73 pts)

Hanging Straight Leg Raise:
--------------------
10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)

Wasn't too bad, considering it was my first session with this much volume for bench... Thinking about doing GHRs on Macenko days, along with chin-ups (assisted) and possibly some cardio.

All in all, decent! Bar speed was all right through the working sets, but I don't think I rested enough between... Last rep or two for each set had my bar speed slowing a tad.

[johnblythe]

noice

[PeterGibbons316]

Off to a good start, how you feeling after all that volume?

[MatTheCur]

noice

Not bad, eh?

Off to a good start, how you feeling after all that volume?

Yesterday was all right. My arms/chest are tired today, though. Not DOMS, just tired. Squatting tonight and 1B tomorrow ... oy.....

[MatTheCur]

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


Friday, November 23rd, 2012
Squat 1+ day


Barbell Squat:
------------------
105 lb x 5 reps (+54 pts)
135 lb x 5 reps (+66 pts)
160 lb x 3 reps (+62 pts)
200 lb x 5 reps (+102 pts)
225 lb x 3 reps (+97 pts)
250 lb x 6 reps (+152 pts)

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, get to the gym, completely forgetting to pack my squat shoes. So I did them in my socks. It was a bit wonky at first, but I got used to them quick, and had a good time up 'till 250. Now, that's not a heavy weight or anything, but I think that, because my mind wasn't 100% there (in having forgotten my shoes), i couldn't get past 6 reps. I wanted to, but didn't.

Leg curls are going to go up 5lbs next time 'round.

[MatTheCur]

Macenko 1B
Sets in red are considered working sets
Sets in orange are considered PRs

Barbell Bench Press:
--------------------
45 lb x 10 reps (+42 pts)
95 lb x 5 reps (+50 pts)
120 lb x 8 reps (+67 pts)
150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
150 lb x 5 reps (+73 pts)
150 lb x 5 reps (+73 pts)

GHR:
--------------------
5 reps (+11 pts)
5 reps (+11 pts)

I'm liking the volume on Macenko...

I'm also liking GHRs... And this is probably the day that I'll stick them on, along with HLRs...

I need to get video of my setup and benching, soon. Just for any tweaks I might need to make.

[xvicknumber7x]

'Atta boy dude! Sick DL!

[MatTheCur]

'Atta boy dude! Sick DL!

Thank you sir!

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

Monday's workout (aka: OHP and Deads deload)

Standing Military Press:

45 lb x 5 reps (+54 pts)
75 lb x 3 reps (+53 pts)
85 lb x 3 reps (+56 pts)
95 lb x 3 reps (+60 pts)

70 lb x 5 reps (+64 pts)
70 lb x 5 reps (+64 pts)
70 lb x 5 reps (+64 pts)

OHP deload


Barbell Deadlift:

135 lb x 10 reps (+77 pts)
185 lb x 3 reps (+74 pts)
215 lb x 3 reps (+90 pts)
245 lb x 3 reps (+111 pts)

175 lb x 5 reps (+86 pts)
175 lb x 5 reps (+86 pts)
175 lb x 5 reps (+86 pts)

DL deload


Chin-Up:

3 reps (+19 pts)
2 reps (+11 pts)
2.5 reps (+15 pts)

[johnblythe]

Thank you sir!

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

Monday's workout (aka: OHP and Deads deload)

Standing Military Press:

45 lb x 5 reps (+54 pts)
75 lb x 3 reps (+53 pts)
85 lb x 3 reps (+56 pts)
95 lb x 3 reps (+60 pts)

70 lb x 5 reps (+64 pts)
70 lb x 5 reps (+64 pts)
70 lb x 5 reps (+64 pts)

OHP deload


Barbell Deadlift:

135 lb x 10 reps (+77 pts)
185 lb x 3 reps (+74 pts)
215 lb x 3 reps (+90 pts)
245 lb x 3 reps (+111 pts)

175 lb x 5 reps (+86 pts)
175 lb x 5 reps (+86 pts)
175 lb x 5 reps (+86 pts)

DL deload


Chin-Up:

3 reps (+19 pts)
2 reps (+11 pts)
2.5 reps (+15 pts)

ooo good. i didn't see the "deload" part at first and was like wtffff? enjoy the rest, start killing it again next week.

[ddog171]

Another one on Macenko. Wondering how it will work with 5/3/1.

[MatTheCur]

ooo good. i didn't see the "deload" part at first and was like wtffff? enjoy the rest, start killing it again next week.

Yeah... Nick tried to ding me on my fito twitter post, but I informed him it was deload.

Will kill, don't you worry

Another one on Macenko. Wondering how it will work with 5/3/1.

Absolutely! I'm LOVING the volume...

[moshvr]

Joining the party. Doing good work man!

[MatTheCur]

Joining the party. Doing good work man!

Ohhhhhhhhh snap! Welcome!

[MatTheCur]

So... Macenko's 2A tonight. It was supposed to be last night, but I had a late meeting, and we're prepping the house for painting this weekend...

My 2B should fall on Saturday, but I'm thinking that may be too soon after the A workout... Is one day off (which would actually be 5/3/1 squat day...) not enough?

[jshaw5]

So... Macenko's 2A tonight. It was supposed to be last night, but I had a late meeting, and we're prepping the house for painting this weekend...

My 2B should fall on Saturday, but I'm thinking that may be too soon after the A workout... Is one day off (which would actually be 5/3/1 squat day...) not enough?

I would push 2B back to Sunday if that's possible.

[johnblythe]

where you at?

[MatTheCur]

where you at?

I just posted in the gang bang. Going to be re-doing the log in a bit... But not in the PL section.