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

[MatTheCur]

I used to have bad RC pain when doing OHP, so much so that I had to stop for long periods of time. Now I do them "Rippetoe"-style and haven't had any pain - slightly outside shoulder width, shoulders rolled forward, elbows in front of wrists.

Here's a video showing an angled view and a rear view:

I'll be studying it voer the next couple of days, and trying it out on Friday ... Thank you Ken

[MatTheCur]

Light day
2013-04-17

Barbell Squat:

45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
80 lb x 5 reps (+45 pts)
120 lb x 3 reps (+48 pts)
160 lb x 2 reps (+53 pts)

200 lb x 5 reps (+102 pts)
200 lb x 5 reps (+102 pts)

Kinda wasn't paying attention to my balance/knees, and was pushing from the middle of my foot instead of my heels. Feeling better this morning, but still.


Barbell Bench Press:

45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
70 lb x 5 reps (+42 pts)
100 lb x 3 reps (+41 pts)
130 lb x 2 reps (+43 pts)

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

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Like I noted above, I wasn't really paying attention to my lower half. I was more working on my hand/shoulder placement. It'll go better on Friday.

Bench wasn't anything to write home about, though with the amount that I was warming up my shoulders before squats, my left arm was tired out.

[MatTheCur]

A little music to lighten the mood!

http://www.youtube.com/watch?v=oTaVHM6HGuQ

[Woody-5]

Nice light dy to get the juices flowing! Another big ID on the way!

[jshaw5]

LOL at the epic miscalculation on deadlifts and still pulling it like a boss. How long do you take between reps?

Those ID squats looked pretty good to me. We all have those days when you're squatting and each rep feels god awful, then you watch them and think hey those actually looked pretty good.

[MatTheCur]

Nice light dy to get the juices flowing! Another big ID on the way!

Yeah... Yes it is!

LOL at the epic miscalculation on deadlifts and still pulling it like a boss. How long do you take between reps?

Those ID squats looked pretty good to me. We all have those days when you're squatting and each rep feels god awful, then you watch them and think hey those actually looked pretty good.

Pretty messed up! LMAO

I didn't take all that long. I know that I edited out some pauses, but it was around 10-30 seconds per... Maybe less.

I've been going TOO deep, and it's affecting my knees. I'm kinda figuring it out slowly. Have to stop a little higher than what I think is below parallel...

[PeterGibbons316]

LOL at the epic miscalculation on deadlifts and still pulling it like a boss.

No kidding. Well done, sir!

I think we've probably all done that though.....

[jshaw5]

I forgot to comment, did you say in the video that you're going to give hook grip a shot? I think I've decided that when I switch back to conventional pulls, I'm going to start working on hook grip again. I'd eventually like to do a meet, and I just have absolutely no desire to try mixed grip.

[MatTheCur]

No kidding. Well done, sir!

I think we've probably all done that though.....

I've been guilty of it, on 5/3/1... Damned calculators not being SMARTER THAN ME! DAMN YOU!!!! *shakes fist*

I forgot to comment, did you say in the video that you're going to give hook grip a shot? I think I've decided that when I switch back to conventional pulls, I'm going to start working on hook grip again. I'd eventually like to do a meet, and I just have absolutely no desire to try mixed grip.

I'd like to. I was seeing my grip kind of waver on 340, which I understand comes with not training from 310 up to 340... But still, it might be good to start training it now so that when I need it, I won't be messing up my thumbs at all

[MatTheCur]

Intensity day
2013-04-19

Barbell Squat:

45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
115 lb x 5 reps (+57 pts)
170 lb x 3 reps (+67 pts)
225 lb x 2 reps (+82 pts)
285 lb x 5 reps (+181 pts)

Standing Military Press:

45 lb x 5 reps (+54 pts)
45 lb x 5 reps (+54 pts)
60 lb x 5 reps (+59 pts)
80 lb x 3 reps (+55 pts)
95 lb x 2 reps (+51 pts)
115 lb x 1 reps (+47 pts)

Not a true 1RM attempt. I'm just going with the programming and keeping it in mind. Consistency is the key. Tried different form today. Rolled the shoulders forward a bit. Seemed to help a bunch with the shoulder. We'll see how things go.

Barbell Deadlift:

135 lb x 5 reps (+66 pts)
135 lb x 5 reps (+66 pts)
205 lb x 3 reps (+85 pts)
280 lb x 2 reps (+118 pts)
335 lb x 5 reps (+254 pts)

Terrible form on my 3rd and 4th reps. I think my lower back is a problem... But another problem is the fact that I didn't really train through the 300s up until this point, so I'm kind of giving my CNS and lower half a shock.

Dips - Triceps Version:

10 reps (+68 pts)
10 reps (+68 pts)
10 reps (+68 pts)

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Video: http://youtu.be/-FDcN5dlANg



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This was a very decent session. It worked me. It moved me. It brought me to break a nose capillary. Or something :P

In all seriousness, it was good. 285x5 worked me well, I didn't bounce too far into the hole, and I kept my arms/elbows in a very decent position.

OHP was better with the rolled shoulders. I hadn't really watched any Ripp vids, so I'll try to do that this week. I only press next Wednesday, but still.

Deadlifts. I think because I skipped a bit of the training, I'm not all the way up with my CNS/lower body/trunk. As I said in the commentary, I'll be adding in GMs to my Monday workout. I have to also ab rollout during the week, along with getting into a foam rolling regimen.

I'm pretty sure that my shoulder is tied to not having rolled out my upper back. Seems that when I roll my left lat/whatever muscle group is just above it, my shoulder feels better... It's kind of weird. Anyways! Not a bad session

[Woody-5]

Nice session fella!
Squats looked good and they didn't look too hard at all- not a single grinder, you've definitely got more in you!

[Bumpus]

I used to have bad RC pain when doing OHP, so much so that I had to stop for long periods of time. Now I do them "Rippetoe"-style and haven't had any pain - slightly outside shoulder width, shoulders rolled forward, elbows in front of wrists.

Here's a video showing an angled view and a rear view:

This is how I do them and my slightly busted RC doesn't bother me. Does having the hat forward make you have to get the bar too far away from your face, possibly making it harder on your shoulders?


Solid sessions all around though!

[MatTheCur]

Nice session fella!
Squats looked good and they didn't look too hard at all- not a single grinder, you've definitely got more in you!

Thank you sir!

They worked me, for sure, but no grinders!

This is how I do them and my slightly busted RC doesn't bother me. Does having the hat forward make you have to get the bar too far away from your face, possibly making it harder on your shoulders?


Solid sessions all around though!

I try to keep the hat backwards. Sometimes I forget and it does make it a bit more difficult. I just still wonder why it's only on one side and not the other.

Thanks!

[MatTheCur]

Moved last night's workout to tonight, so I'll have a Medium and Heavy day this week. ID stays set on Friday.

[jshaw5]

Moved last night's workout to tonight, so I'll have a Medium and Heavy day this week. ID stays set on Friday.

I actually prefer to skip the light day. In fact, most of my progress was done without the light day.

[FastCatChamp]

Good consistency Mat

Careful with the knees my man.

[FastCatChamp]

Reinforcing what has been posted here about pressing...

http://70sbig.com/blog/2013/04/ac-discusses-the-press/

Watch the vid where it says "Here" in the text.

[MatTheCur]

Good consistency Mat

Careful with the knees my man.

Yeah, I know. I do my best to not rock forwards, but it happens sometimes. My cues are "out out OUT", and "knees, *******". Seriously.

Reinforcing what has been posted here about pressing...

http://70sbig.com/blog/2013/04/ac-discusses-the-press/

Watch the vid where it says "Here" in the text.

Very nice... Very very nice. I'll be watching this on repeat for the next few days, but it involves things that I've been putting into play. I'm going to start leaning too, along with warming up a bit more and training my musculature, as he describes in the article. Time to rehab this beeyotch.

Thank you A TON for the link, FCC.

[MatTheCur]

Volume day
2013-04-23

Elbow-Supported Dumbbell External Rotation:
8 lb x 10 reps (+18 pts)
8 lb x 10 reps (+18 pts)
8 lb x 10 reps (+18 pts)

Warm up

Internal Shoulder Cuff Rotation (Lucky Cat):

8 lb x 10 reps (+19 pts)
8 lb x 10 reps (+19 pts)
8 lb x 10 reps (+19 pts)

Warm up

Barbell Squat:

45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
100 lb x 5 reps (+52 pts)
155 lb x 3 reps (+60 pts)
205 lb x 2 reps (+71 pts)

260 lb x 5 reps (+153 pts)
260 lb x 5 reps (+153 pts)
260 lb x 5 reps (+153 pts)
260 lb x 5 reps (+153 pts)
260 lb x 5 reps (+153 pts)

These were difficult, especially with playing around with my bar placement on my back. I'm starting to get a good placement that allows me to sit back.

Barbell Bench Press:

45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
85 lb x 5 reps (+47 pts)
115 lb x 3 reps (+46 pts)
150 lb x 2 reps (+49 pts)

170 lb x 5 reps (+83 pts)
170 lb x 5 reps (+83 pts)
170 lb x 5 reps (+83 pts)
170 lb x 5 reps (+83 pts)
170 lb x 5 reps (+83 pts)

Sets 1-3 went well... The last two were tiring as all hell.

Chin-Up:

5 reps (+53 pts)
3 reps (+36 pts)

Eh.
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I didn't have any time to do my assistance stuff (GHR/Chins/GMs). I'd like to get there a bit earlier, but that never works out well.

Chins are disappointing, but I'm still going to hammer them out when I can, with or without rest in between sets.

I have vids of the squats, which will go up later on tonight or tomorrow evening, along with ID stuff.

Speaking of which, I'm kind of NOT looking forward to Friday, as I haven't had a regular week (skipping of light day). I'll get everything pressed and squatted, but I'll pay for it on Saturday for sure!!

I'm REALLY ITCHING to bench more than a 2RM of 195 tomorrow, but again I'm following the program!

[jshaw5]

Nice volume squats man. I know that feeling all too well, not getting in as early as I'd and not having enough time to do everything I planned on. Refresh my memory, why aren't you doing 5RM's for bench/press on ID?

[MatTheCur]

Nice volume squats man. I know that feeling all too well, not getting in as early as I'd and not having enough time to do everything I planned on. Refresh my memory, why aren't you doing 5RM's for bench/press on ID?

I wasn't because I was just following the calculator... But now that you've brought it up, the calculator isn't following the book, which says 5RM on ID...

In.ter.est.ing.

So I should change that to the 5RM number... Again, interesting that they'd change it.

That'll teach me!

[jshaw5]

Yeah, start off with 5RM, keep that going as long as you can, then drop to triples. Once progress on triples is exhausted, then drop to doubles, then singles. Triples are where most of your progress should come though.

[KenshinH]

In for killer ID

[MatTheCur]

Yeah, start off with 5RM, keep that going as long as you can, then drop to triples. Once progress on triples is exhausted, then drop to doubles, then singles. Triples are where most of your progress should come though.

Gotcha cap'n. I've modified my excel sheet. Dis gun be good!

In for killer ID

Thanks for the reminder :P

[PeterGibbons316]

I forgot to comment, did you say in the video that you're going to give hook grip a shot? I think I've decided that when I switch back to conventional pulls, I'm going to start working on hook grip again. I'd eventually like to do a meet, and I just have absolutely no desire to try mixed grip.

Tried hook grip all sets for the first time ever last night. Went WAY better than expected. I think the trick is just to squeeze as hard as you possibly can. I need to build up some new calluses I think before I would try maxing with it - will probably take a couple months.

Yeah, start off with 5RM, keep that going as long as you can, then drop to triples. Once progress on triples is exhausted, then drop to doubles, then singles. Triples are where most of your progress should come though.

Agree with this. I switched to triples the very first time I failed a rep on a set of 5. IMO it is a much better rep range to work on strength with heavy squats.

Also, you would be best served to not think of it as a 5RM, but a very heavy set of 5. First couple weeks or maybe even the first month you should leave your ID thinking that you probably could have gotten another rep if you had to. My 2¢ anyway.

[MatTheCur]

Tried hook grip all sets for the first time ever last night. Went WAY better than expected. I think the trick is just to squeeze as hard as you possibly can. I need to build up some new calluses I think before I would try maxing with it - will probably take a couple months.


Agree with this. I switched to triples the very first time I failed a rep on a set of 5. IMO it is a much better rep range to work on strength with heavy squats.

Also, you would be best served to not think of it as a 5RM, but a very heavy set of 5. First couple weeks or maybe even the first month you should leave your ID thinking that you probably could have gotten another rep if you had to. My 2¢ anyway.

I'll be switching to hook, as I've been using mixed when grip fails... But I don't want to risk a tear this early in my career. So, hook it is! Or I could break out the straps that I bought over a year ago :P

Squats have been 5RM, as have been deads... but the spreadsheet was set up for 1RM, 2RM, 3RM, etc., for bench and press. I've changed it around, and will change it to triples once I start missing reps. Thank you for the advice and insight!

[MatTheCur]

Having a not-so-good past couple of days, so I'll be starting this third week over on Monday, and doing it properly.

No ID tonight. My head isn't in it.

[xvicknumber7x]

Mat, dude, you've been killing this shiit lately. Mirin' hard.

[MatTheCur]

Had a killer session last night ... Repeated last week's weights, and while some reps felt more difficult than others, it was great sook-saiys! Notes are a-comin' up, video will be uploaded tonight (I'm also ditching the upload of the 260x5x5 from last week).

Mat, dude, you've been killing this shiit lately. Mirin' hard.

Spanks Mistah!

[PeterGibbons316]

Nice work taking a short break, repeating, and nailing it!