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

[izzygrant]

I don't see it, to be totally honest with you.

I'm unlocking my hips and driving back a tiny bit as I open my knees up to drop. Might be because of the angle/clothes/belt?

re Deads: I don't have any problems setting up on lighter weights, when I'm not wearing a belt. I'm 99% sure that it's because of my back fat + belt + lower back being weak.

My MMC is pretty good, oddly enough, and that's where I'm feeling it most.

maybe the angle from behind.

for deads, i think this approach might help you:



watch from :45. the key point is at 2:50.

[KenshinH]

Nice job on the PR's Matt. Squats are looking purdy. Not the best looking deadlifts, but still a hell of a job composing yourself and banging out those last 3 reps after failing twice. Regarding the belt issue, I could never get comfortable deadlifting in my old belt, which is like 7-8mm. When I was 230 lbs, it pinched my fat all over, hurt like a bitch. When I was 200 lbs, it jammed into my pelvis or my ribs. I haven't tried deadlifting with my inzer, but I wouldn't expect the results to be any different. If you have $50 burning a hole in your pocket, I would highly recommend picking up a spud deadlift belt from EliteFTS. It's like a 3-ply nylon material, much more flexible for comfort, while still giving you a solid surface to push against. I haven't used mine a whole lot since I switched to sumo shortly after purchasing it, but I felt a lot more comfortable in that compared to my old belt in the times I did get to use it. KenshinH also has one, and has a lot more experience using it, his endorsement was one of the reasons I bought it.

http://www.flexcart.com/members/elit...d=114&pid=2840

I use the Spud for both deads and squats. It's Velcro so adjustment is a breeze. Someday I'll get an Inzer lever for squats, but so far the Spud has been working great all the way up to my recent maxes

[MatTheCur]

maybe the angle from behind.

for deads, i think this approach might help you:



watch from :45. the key point is at 2:50.

I think I get what he's saying. I'll have to try that method on Friday. In the meantime I'll practice the "neutral spine position bend over thing-a-majig" until then, and see what my ROM is on Wednesday, using a bar loaded to 135.

So you're thinking that it may be because of my hamstrings... And this video is leaning towards that also. Interesting. Foam roller here I come!

I use the Spud for both deads and squats. It's Velcro so adjustment is a breeze. Someday I'll get an Inzer lever for squats, but so far the Spud has been working great all the way up to my recent maxes

Awesome! Will definitely keep it in mind for my next piece of gear.

I actually ended up loosening my Inzer one notch last night, and gave it a shot on one set of squats. Felt MUCH better, so I'm thinking that may have added to the issues I had on Friday.

Speaking of last night, the workout and vids will be up later today, after work... Unless I'm feeling sassy at work, and do them there. :P

[MatTheCur]

Volume day
Monday: 2013-05-13
Week #5

Elbow-Supported Dumbbell External Rotation:
15 lb x 10 reps (+19 pts)
15 lb x 10 reps (+19 pts)

Internal Shoulder Cuff Rotation (Lucky Cat):
15 lb x 10 reps (+20 pts)
15 lb x 10 reps (+20 pts)

Standing Military Press:
45 lb x 10 reps (+63 pts)
45 lb x 4 reps (+49 pts)

More rehab... But it hurt me on bench.

Barbell Squat:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
105 lb x 5 reps (+54 pts)
160 lb x 3 reps (+62 pts)
215 lb x 2 reps (+76 pts)
270 lb x 5 reps (+164 pts)
270 lb x 5 reps (+164 pts)
270 lb x 5 reps (+164 pts)
270 lb x 5 reps (+164 pts)
270 lb x 5 reps (+164 pts)

Didn't feel especially strong for these. I tried using my belt for one set, found that it didn't really make a difference, so I did the last two sets without it. I think it was just fatigue and under-eating.

Barbell Bench Press:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
85 lb x 5 reps (+48 pts)
120 lb x 3 reps (+49 pts)
155 lb x 2 reps (+52 pts)
175 lb x 5 reps (+88 pts)
175 lb x 5 reps (+88 pts)
175 lb x 5 reps (+88 pts)
175 lb x 5 reps (+88 pts)
175 lb x 5 reps (+88 pts)

This started getting difficult by the end of set 3. I did a bit too much with the OHP rehab stuff, so it fatigued me. I'm also STILL playing with my foot placement. It's difficult to find where I should be planting them on these benches.

Body Weight Glute Hamstring Raise:
10 reps (+23 pts)
10 reps (+23 pts)
10 reps (+23 pts)

Found these super easy this time around. I think it's because I re-watched Dave Tate do them, and changed the bench up accordingly. I also filmed them for form checks.

Chin-Up:
4.5 reps (+49 pts)
4 reps (+45 pts)
3 reps (+36 pts)

Peeved that my chins NEVER move.
------------------------------------

No commentary today; I'm not into it.


Main lifts:
Mobile: http://youtu.be/Z1qtFuhrQpU

[xvicknumber7x]

Good Squat brah and very nice shoes. Keep it goin'!

[moshvr]

Good looking session boss!

[izzygrant]

you really think the shoulder warmup hurt you for bench? i wouldn't think 45 lbs before squats would do any damage.

have you tried holding your breath while benching? it's really tough on 5's i know but it really helps with tightness.

[Woody-5]

Good looking volume day chief! Solid 5x5 numbers!

[MatTheCur]

Sorry about not having updated since Monday, I haven't made the time to put my Wednesday workout into Fitocracy.

Good Squat brah and very nice shoes. Keep it goin'!

Hah, thanks! I've bled on them already, poopinheimer.

Good looking session boss!

It was tiring, to say the least.

you really think the shoulder warmup hurt you for bench? i wouldn't think 45 lbs before squats would do any damage.

have you tried holding your breath while benching? it's really tough on 5's i know but it really helps with tightness.

I usually try to, and can usually get 3 reps in while holding my breath. Dunno WTF was up with me that night...

If I try to do a cartwheel, or use my left shoulder in any way, it feels SUPER weak, so when I do warmups it's even worse. May not have been a factor, I might have been imagining it... But I dunno!

Good looking volume day chief! Solid 5x5 numbers!

Thankyousir! Not looking forward to tonight! Haha I kid I kid.