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

[Woody-5]

fine looking deads dude! nice work going for that 4th rep and nailing it.
nice push on those 10 rep squats afterwards

[LadyLore420]

Bump new page

Wednesday, March 5th
5/3/1 C2W1D2

Warm ups:
ABS rolling hamstrings/IT band/Quads
1x10 pull aparts

Deadlifts:

150 x 5
190 x 5
225 x 3
265 x 3
300 x 3

340 x 4
300 x 3
265 x 7

Squats BBB:

210 x 10 // HLR :: 15
210 x 10 // HLR :: 15
185 x 10 // HLR :: 15
165 x 10 // HLR :: 15
165 x 10 // HLR :: 15

Cardio?:

Did you read my workout? Cardio? Pfffffft.

Thoughts:

Forgot my inhaler, but I kicked it with the squat pyramid, so figured I'd be OK this time. Actually that's just an excuse. I was tired, sore, and need to get in the habit.

*nods*

Video:

Great deads!

What's HLR?

[MatTheCur]

Bump new page



Great deads!

What's HLR?

HLR is hanging leg raise. And they were STUPID easy, so I'm thinking about moving from the Roman Chair to actually hanging.

[KenshinH]

Strong mattress is strong! Solid looking deads brotha

[izzygrant]

looking good here mats. HLR's with straight or bent legs? I found straight-legged without letting my back touch the chair made it way harder without being tough on the shoulders like hanging from overhead.

[MatTheCur]

Sorry for my absenteeism. Will get Friday's workout up today, along with vids.

Strong mattress is strong! Solid looking deads brotha

Thanks! Hopin' to make my way up to reppin' 405 soon. May start hitting joker sets on 'em.

looking good here mats. HLR's with straight or bent legs? I found straight-legged without letting my back touch the chair made it way harder without being tough on the shoulders like hanging from overhead.

Thanks Iz.

I usually HLR with straight, and do my best not to swing at the bottom. I'll give your form suggestion a shot. I may have to start adding reps, too.

[MatTheCur]

Friday, March 7th
5/3/1 C2W1D3

Warm ups:
ABS rolling upper back
dislocations and various stretches for the upper back
2x10 pull aparts

Bench:

80 x 5
95 x 5
115 x 3
135 x 3
155 x 3

170 x 8 <--- Work set
180 x 5 <--- Joker set (5%)

155 x 3
135 x 14 <--- Pyramid workset

OHP BBB:

80 x 4
80 x 6
70 x 10
65 x 10
65 x 10

Shoulder just wasn't happy with the 80. I don't know why it was so cranky.

DB Rows:

70 x 10
70 x 10
70 x 10

It was late. I was zonked/tired/drained at this point, so I called it.

Thoughts:

I left the house really late, so I was out of gas by the time it came to doing rows and some cardio. Threw in the towel at that point.

Video:

[Ironlife]

Nice benching big man, a shame about the shoulder not liking the 80 on the press.

I like the gym, looks like you got some nice amount of room to yourself

[MatTheCur]

Nice benching big man, a shame about the shoulder not liking the 80 on the press.

I like the gym, looks like you got some nice amount of room to yourself

Thanks!

It's the area of the gym I'm in, plus the time of day I go lift. When I'm in the gym, it's mostly guys looking for pumps that are there, so they're in the other section (you can see it in my deadlift vids).

There's only ever one other person there on any regular basis, and she's an oly lifter, so we get along pretty well. It's nice to have some peace to lift

[jshaw5]

Strong benching Matt, setup looks solid. Looked like you had more in the tank on the joker set. Sucks you were running short on time, I know that feel all too well.

I agree with ILO, your gym looks sweet. Do they have any spotter arms to put on those racks?

[MatTheCur]

Strong benching Matt, setup looks solid. Looked like you had more in the tank on the joker set. Sucks you were running short on time, I know that feel all too well.

I agree with ILO, your gym looks sweet. Do they have any spotter arms to put on those racks?

Thanks J

As far as I know, there's no spotter bars for 'em. Even the regular benches don't have spotter bars. I don't even think I could appropriate the power rack bars for it. So I'm SOL there, lmao

[Woody-5]

Awesome work matty! Nailing an 8 rep top set then a 5 rep joker with +10 pounds is phenomenal

Love dem DB rows at the end

[MatTheCur]

Awesome work matty! Nailing an 8 rep top set then a 5 rep joker with +10 pounds is phenomenal

Love dem DB rows at the end

Thanks man! Wish I'd been able to do the last two sets of 10, but it is what it is.

I'm liking the Joker set up, but I'm sure that I'm doing it wrong on some level, so I need to re-read the book again

[jjeane]

I always thought joker sets were fun! nice work Matt. So I have to ask, did you ever attempt the 2 pps bench?

[MatTheCur]

I always thought joker sets were fun! nice work Matt. So I have to ask, did you ever attempt the 2 pps bench?

Thanks JJ!

No, never did. I will do it this time around, though. May start doing OWUs with the next few cycles of 5/3/1

[Filmbuff81]

nice day, I'd be exhausted after all of that work too.

[MatTheCur]

Tuesday, March 11th
5/3/1 C2W2D1

Warm ups:
3x10 pull aparts

Squats:

BW x 10
45 x 8

115 x 5
140 x 5
170 x 3
200 x 3
225 x 3

255 x 6 <--- Work set
270 x 3 <--- Joker set (5%)

225 x 3
200 x 10 <--- Pyramid workset

Deadlift BBB:

210 x 10
210 x 10
210 x 10
210 x 10
210 x 10

HOLY GOD IN HEAVEN

Abs:

**** no!

Cardio:

**** NO!

Thoughts:

Monday was a late night talking about politics and various other things with the gf, so I moved my usual Monday workout to Tuesday after work. I didn't really do any of my usual rolling, so I was a bit concerned about it.

Then again, I hit 255 for 6, then put 270 on my back. Last time I had 270 on my back for sets was July 15th, for a 5x5. So, while the volume isn't there, I'm getting back to my old self/weights. The best part was that there's zero knee pain, so I know it's a form issue. Thank the powers that be

Deadlift BBB destroyed me. No abs, no cardio afterwards. I came out of the gym more drenched than anyone else there. I'm pretty sure I hit 190+ bpm at times.

Oh, also, no vids of the lifts because there were a BUTTLOAD of people around. So yeah.

nice day, I'd be exhausted after all of that work too.

I was friggin' done like dinner.

[jcranston]

You should have had one of them video for you, assert your dominance, they be mirin' anywho.

Good looking session as well!

[MatTheCur]

You should have had one of them video for you, assert your dominance, they be mirin' anywho.

Good looking session as well!

Thanks!!

I don't trust anyone to get good angles when I'm lifting, so I opt to do it myself, lol

Maybe one day, when I'm going for a HUGE pr.......

[howimliving]

i'm confused.....

your breakdown lists "bench" as the movement but then in your notes you talk about having the weight on your back-so were you squatting or am i losing it?

no need for abs after BBB with deads-great job man

[MatTheCur]

i'm confused.....

your breakdown lists "bench" as the movement but then in your notes you talk about having the weight on your back-so were you squatting or am i losing it?

no need for abs after BBB with deads-great job man

Sorry, thanks for the catch. I was squatting, but I hit ctrl-z in the editor, and it went back further without me realising it.

I was dead after all those deads.

[howimliving]

Sorry, thanks for the catch. I was squatting, but I hit ctrl-z in the editor, and it went back further without me realising it.

I was dead after all those deads.

no worries bro. that dead session will cover your shoulder, bi and trap movements for a few days and heavy squats took care of your abs. you got it covered brah

[LadyLore420]

Oh so a york press is an obscure reference to a hammer grip bench, got it.

[MatTheCur]

Oh so a york press is an obscure reference to a hammer grip bench, got it.

[MatTheCur]

Thursday, March 13th
5/3/1 C2W2D2

Warm ups:
Done in conjunction with OHP, see below

OHP:

45 x 5
55 x 5
:: pull-aparts x 10
65 x 3
:: pull-aparts x 10
70 x 5
:: pull-aparts x 10
80 x 5
:: pull-aparts x 10

90 x 7 <--- Work set

80 x 5
70 x 15 <--- Pyramid workset

Bench BBB:

145 x 10
:: mcgill 1, 1
145 x 10
:: mcgill 1, 1
125 x 10
:: mcgill 1, 1
110 x 10
:: mcgill 1, 1
110 x 10

I'm not sure I'm doing McGill pull ups properly any more, so I think I'll be settling back into an old AMRAP routine for them.

Thoughts:

So my nights are messed up because of a long discussion that I had with my lady on Monday night. Nothing bad, but with the state of politics in Québec being what they are right now, and living with a French Canadian woman, things had to be discussed. I'm heading back to the gym tonight for 5+ deadlift night, so I should be back on track with days.

Vacation is only 15 sleeps away, and that's wonderful as it coincides with a deload week. Couldn't have planned it better!

No vids because no vids.

OHP was pretty awesome because I had almost zero shoulder pain. I'm getting the groove more and more. I was going to go for a Joker set of 100lbs, but decided against it. Still going to take it slow and easy.

[Woody-5]

OHP with no pain - win
Nice work on that top set, killer reps

[MatTheCur]

OHP with no pain - win
Nice work on that top set, killer reps

Thanks sir! I'm happy with the +2 on the 90lb work set.

The pyramid was insane though. I think I might have had one more in the tank, if that.

[jcranston]

Great job Mat! Talking politics with women, nothanksfranklindroosevelt.png

[MatTheCur]

Great job Mat! Talking politics with women, nothanksfranklindroosevelt.png

Thanks

Usually, no.

But the current Premier of Québec is a xenophobic c*nt who's pushed a racist charter of values onto the public, along with language police (because apparently English is destroying the Québec French way of life) making stupid demands on businesses. The b*tch called an election to get out of having to be brought to court on a scandal involving her husband.

There's a lot of sh*t going on, and if her government wins a majority we'll be going to polls AGAIN for a referendum about seceding from Canada. Which NOBODY IN THEIR RIGHT MIND WANTS. Yet, the very right-wing Parti Québecois wants to become a sovereign country.

It's a sad state of affairs to be in, especially after almost 40 years of different groups trying to split. We're all tired of it.

Unfortunately, if she did win a majority and there WAS a referendum and we DID end up splitting from Canada, English natives would be under a LOT of scrutiny and oppression. And that's what the talk was about, as my lady is French.

So, it had to be done.

[jshaw5]

Nice work on the press Matt, glad to see no shoulder pain. Probably smart to skip the joker set, no need to rush things.

Sucks about the political situation. So you said nobody in their right mind wants that, but you also say your lady is French, so does she want that lol