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

[MatTheCur]

Bench #2: 04.29
##2019-05-03##

Warm up:
Side raises: 7.5 x 2 x 12
Hammer curls: 7.5 x 2 x 12
Tricep pulldowns: 30 x 2 x 12
WGPD: 60 x 12, 75 x 12
DB Shrugs: 55 x 3 x 12

Bench triples: 45 x 10, 135 x 5, 155 x 3
PR: 280lbs 2019-04-18

190 x 6 x 3

Slinger: 225 x 3, 245, 265, 296 x 2 x 6 [sets PR]

Wide grip pulldowns: 165 x 3 x 12
Seated pulls: 185 x 3 x 8
Reverse pec deck (standing): 150 x 3 x 12
Hammer curls: 37.5 x 3 x 12
Reverse curls: 50 x 3 x 12
Shrugs w/ a pause at the top: DB 60 x 3 x 12
Pallof press: 45 x 10 x 10


VIDEO:



Notes!

• This is my first session post-chiro.
• Chiro went well. He works with a laser to get to spots, so he only adjusted my back and neck through cracking
• My Thoracic spine is kind of flat, viewed from the side, and kind of does a curve to the right, viewed from behind. So, it's basically FUBARed.
• There are small bones in my Lumbar spine that should be straight, also, but ... you know ... aren't.
• I almost fell down the stairs when I was leaving the appointment because I had one leg a tad longer than the other.
• He said 4-6 sessions and I should be right as rain again. Next appointment is on Thursday, May 9th

[MatTheCur]

Totally me

We're all gonna make it

Strong work! Good to see you’re back around.

And health always comes first.

Better to bite the bullet and help yourself get right.

As Coach said: "Nobody is exempt if you do this long enough". So, here we are.

You should go for a deadlift PR Thursday night so your chiro can have a true representation of your back's state.

Yeah no. He was already impressed with how weird my thoracic and lumbar spine were

[FallenAngel80]

Sorry to hear about your back Hope the chiro appointments help.

[MatTheCur]

Sorry to hear about your back Hope the chiro appointments help.

Apparently 'twas a long time coming. My first appointment actually made a huge difference:

• I had a tension headache, having started it on Thursday evening, when I took Advil for it. Decided not to take anything the morning of my appointment, and within a few hours of my first adjustment it was gone... Heavenly!
• This is kind of silly, but my hips have ALWAYS been tight, and I had a bit of a rough time getting into pants/underwear/etc. in the morning. Saturday morning ... put on pants ... no problem. Like, zero problems getting into my clothes. So nice.
• The pain that I was feeling that made me think that I was having sciatic issues has actually now moved from the SI joint (a little lower than that, but we'll call it there for now) upwards, so it's either he adjusted in such a way that there's no more pinching, or adjusting the sacrum let me feel where the issue REALLY is ... I don't know.

Now, this isn't a miracle, and it's going to take time, but it's made a big difference already. I'm really enjoying it.

[MatTheCur]

Squat deload: 04.29
##2019-05-06##

Warm up:

Back extensions: BW x 3 x 6
Banded walks front/back, banded monster walks front/back, banded side lunges left/right

BAR ONLY: 5 x medium, 5 x comp, 5 x wide

Comp. Squats: 135 x 5, 185 x 3
PR: 400 x 1

225 x 5 x 2

Wide Squats: 135 x 2 x 10
WGPD: 120 x 3 x 12
Seated machine pulls: 185 x 3 x 8
Shrugs: DBs 55 x 3 x 12
Laying leg curls: 120 x 3 x 12
BW toe raises: 3 sets of 15
Abs: 40 x 4 x 25

VIDEO:



Notes!

• A quick session ... it was nice. I kept rest times low and made sure that I was stretching down, being conscious of my back
• Hips didn't like a lot of the wides, but them's the breaks. Too bad for them.

[anandagirl]

HAPPY BIRTHDAY!!!

[MatTheCur]

HAPPY BIRTHDAY!!!

Aw thanks!

[MatTheCur]

Bench #1: 05.06
##2019-05-08##

Warm up:
Side raises: 7.5 x 3 x 12
Hammer curls: 7.5 x 3 x 12
Tricep pulldowns: 30 x 3 x 12
WGPD: 60 x 12, 75 x 12, 105 x 12
DB Shrugs: 55 x 3 x 12

Bench singles: 45 x 8, 135 x 5, 185 x 3, 205, 225, 235
PR: 280lbs 2019-04-18

250
265
275 5lbs under PR

Slinger singles: 275, 280, 285

Wide grip pulldowns: 135 x 3 x 12
Seated pulls: 185 x 3 x 8
Reverse pec deck (standing): 150 x 3 x 12
Hammer curls: 37.5 x 3 x 12
Reverse curls: 50 x 3 x 12
Shrugs w/ a pause at the top: DB 60 x 3 x 12
Pallof press: 45 x 10 x 10


VIDEO:



Notes!

• I liked how things moved today, though I wouldn't have minded the 275 being paused for an instant longer
• Back is doing much better. Since posting this I've had a second chiropractic appointment and things in my spine and hips seem to be moving more better-er-er-er-er

[HARRYBEAST]

glad to hear things are getting better-er-er-er-er

[MatTheCur]

glad to hear things are getting better-er-er-er-er

I wasn't sure about the chiropractor-er-er-er-er ... but it's great.

[MatTheCur]

So the shiv has hit the fan at work, plus my not really being here much this week, and I haven't had a chance to post Saturday or Monday's sessions. I have two days off though, and will take some time to post those two, plus this evening's squat session.

[bmgamble]

I'm doing well if I post once a quarter these days. Glad you're back is improving.

[MatTheCur]

Deadlift deloads: 05.06
##2019-05-11##

Warm up: back extensions 3 x 6, Hip Circle stuff, prayer squats

Deadlifts: 135 x 5

I split 225 x 8 x 1 into two sets:

225 x 4 x 1
225 x 4 x 1

Squats: 135 x 5, 185 x 3 x 6
Lying leg curls: 100 x 3 x 12
WGPD: 120 x 3 x 12
DB Shrugs: 30 x 3 x 20
Ab wheel: Holy chit. 5 x 10

VIDEO:



Notes!

• Ab wheel sucks.

Bench #1: 05.06
##2019-05-13##

Warm up:
Side raises: 7.5 x 2 x 12
Hammer curls: 7.5 x 2 x 12
Tricep pulldowns: 30 x 2 x 12
WGPD: 60 x 12, 75 x 12
DB Shrugs: 55 x 3 x 12

Bench triples: 45 x 10, 135 x 5, 155 x 3
PR: 280lbs 2019-04-18

195 x 6 x 3

Slinger: 225 x 3, 245, 265, 290 x 6, 295 x 6 [PR]

Wide grip pulldowns: 135 x 3 x 12
Seated pulls: 190 x 3 x 8
Reverse pec deck (standing): 155 x 3 x 12
Hammer curls: 40 x 3 x 12
Reverse curls: 60 x 3 x 12
Shrugs w/ a pause at the top: 170 x 3 x 12
Ab wheel: Why, Lord? 5 x 10


VIDEO:



Notes!

• Ab wheel still sucks
• I'd incorrectly listed 296x2x6 as a sets PR from my bench on 2019-05-03. It should be 290x2x6, as 295x6 is a lifetime PR

Squat deload: 05.06
##2019-05-15##

Warm up:

Back extensions: BW x 3 x 6
Banded walks front/back, banded monster walks front/back, banded side lunges left/right

BAR ONLY: 5 x medium, 5 x comp, 5 x wide

Comp. Squats: 135 x 5, 185 x 3
PR: 400 x 1

225 x 5 x 2

Wide Squats: 135 x 2 x 10
WGPD: 120 x 3 x 12
Lying leg curls: 100 x 3 x 12
WGPD: 120 x 3 x 12
DB Shrugs: 45 x 3 x 20
Ab wheel: Torture. 5 x 10

VIDEO:



Notes!

• I just realised that I did the wrong assistance for squat day. Damnit.

[MatTheCur]

So, I taught myself, for those videos, on how to track an object and attach text to it.

Pretty proud of myself.

I'll have more time to post vids tomorrow I think. The Union triennial is coming up and I have a crap-ton of work to do.

[mstatefan91]

What video editing software do you use?

[MatTheCur]

What video editing software do you use?

I use HitFilm Express. It's a full-on editing software that you can buy packages for. However, the free edition does what I need it to.

[mstatefan91]

I use HitFilm Express. It's a full-on editing software that you can buy packages for. However, the free edition does what I need it to.

Thanks dude

[MatTheCur]

Bench #2
##2019-05-17##

Warm up:
Side raises: 7.5 x 3 x 12
Hammer curls: 7.5 x 3 x 12
Tricep pulldowns: 30 x 3 x 12
WGPD: 50 x 12, 75 x 12, 100 x 12
DB Shrugs: 40 x 3 x 12

Bench triples: 45 x 10, 135 x 5, 185 x 3, 205
PR: 280lbs 2019-04-18

225 x 6
230 x 6
215 x 8

Slinger: 245, 265, 290 x 6, 295 x 6 [matched PR]

Wide grip pulldowns: 140 x 3 x 12
Seated pulls: 195 x 8, 200 x 8, 205 x 8
Reverse pec deck (standing): 160 x 3 x 12
Hammer curls: 40 x 12, 35 x 2 x 12 [with better control]
Reverse curls: 50 x 3 x 12
Shrugs w/ a pause at the top DBs: 60 x 3 x 12
Ab wheel: 5 x 10


VIDEO:



Notes!

• The ab wheel SUCKS

Deadlift day
##2019-05-20##

Warm up: back extensions 3 x 6, Hip Circle stuff, prayer squats


Squats: 45 x 5 x 5, 135 x 5, 185 x 3 x 3
Deadlifts: 135 x 5, 225 x 3
PR: 460lbs 2018-01-02

315 x 4 x 2 [8 singles in 4 sets]

Front Squats (paused): 185 x 2 x 3
Lying leg curls: 120 x 3 x 12
WGPD: 145 x 3 x 2
DB Shrugs: 65 x 3 x 12
Ab wheel: 5 x 10

VIDEO:



Notes!

• Just ... ugh @ ab wheel, but it's getting better, slowly but surely!

Bench #1
##2019-05-27##

Warm up:
Side raises: 7.5 x 3 x 12
Hammer curls: 7.5 x 3 x 12
Tricep pulldowns: 30 x 3 x 12
WGPD: 50 x 12, 75 x 12, 100 x 12
DB Shrugs: 40 x 3 x 12

Bench triples: 45 x 8, 135 x 5, 185 x 3
PR: 280lbs 2019-04-18

200 x 6 x 3

Slinger: 225 x 3, 245, 265 x 2, 280, 295 x 6 [matched PR], 300 x 6 NEW PR!!!!

Wide grip pulldowns: 150 x 3 x 12
Seated pulls: 190 x 8, 195 x 8, 200 x 8
Reverse pec deck (standing): 155 x 3 x 12
Hammer curls: 35 x 3 x 12
Reverse curls: 50 x 3 x 12
Shrugs w/ a pause at the top DBs: 70 x 3 x 12
Ab wheel: 5 x 10


VIDEO:



Notes!

• Lots of stuff happened over the last week, wherein I had to either stay late at the office, or at the union offices, or at union meetings, so I didn't get much training in.
• SUPER hyped about this slinger, though... 2 years ago, I hit a 300 x 1 with the blue slingshot down at the Compound, so this is HYOOGE!

[Filmbuff81]

Nice job getting some quality work in during hardly ideal situations.

[bmgamble]

Heck yeah on bench pr! Looked easy! Congrats man. Also, confirmed that the ab wheel does suck.