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

[MatTheCur]

Log number 4.

I've started this over, because of a recent huge change in my life... I've moved into a house with my girlfriend, and felt it time to clean up the old log with something fresh and new.

Here are links to the other 3 logs, for posterity:

• MatTheCur and the Old Ways
• Bagpipes, Barbells and Brouhaha: Time for SS
• Another 5/3/1 log: Is Matt the cur?

At this point, I'm trying to get rid of the tire around my waist (aka: lose weight) while getting as strong as I can WITHOUT adding to the aforementioned tire. This has resulted in my choosing 5/3/1 as a progression scheme for the "Big 3", with the recent change of dumping that programming for Macenko's on bench.

The weekend of the 1st of December was a terrible one, with all but one of my friends backing out at the last minute (without much warning) to help me prep the new house. That resulted in a few 19 hour days of painting and prepping to move. It also contributed to my getting sick (as of this posting, I still have a throat infection that needs to be treated), which meant that I was out of the gym again.

So, here we are in a new log, old programming, new focus, and new drive.

The next few posts will contain the usual information: what's coming up in the next cycle of 5/3/1, my re-start of Macenko's, and my personal details.

Jakes. No personal information incoming.

[pastorpritch]

In

[jshaw5]

[MatTheCur]

Here are my numbers for this round of 5/3/1, which I will call Cycle 2. Because I'm cool that way.



For Macenko's, these are the numbers for my first two workouts:

In

I <3 you ... Platonically.

Awwww yeah buds

[PeterGibbons316]

Congrats on moving in to the new place! 19 hours of painting sounds.....awful.

In.

[johnblythe]

IN!

normally i 1rd your logs, missed out this time

[moshvr]

In. Welcome back!

[MatTheCur]

Congrats on moving in to the new place! 19 hours of painting sounds.....awful.

In.

It was NOT fun... And I'm pretty pissed at my best friend who still hasn't given me a sign of life (ie: explained why he never showed up when he said he would). This is the guy who I've been helping move for over 12 years now. Anyways.

Good to have you back

IN!

normally i 1rd your logs, missed out this time

You can't be perfect 100% of the time I thought about you today, which inspired me to get moving on a new log, etc.

In. Welcome back!

Spanks Mr. Mo. Awesomesauce having you in!

[Woody-5]

[moshvr]

LMAO Great gif

[ddog171]

You moved? In on this log also. Here's to a new year of losing weight and rushing PRs.

[MatTheCur]

You moved? In on this log also. Here's to a new year of losing weight and rushing PRs.

Yessir! I sure did

Here's to a new year of losing weight and destroying PRs! Thanks for staying along for the ride

[MatTheCur]

I'm changing my training days, also... Instead of M/W/F/Sat like I've been doing, I'll be hitting it up T/Thurs/Sat/Sun.

Tuesday:  Cardio + OHP/Deads
Thursday: Cardio + Macenko's A
Saturday: Cardio + Squats
Sunday:   Cardio + Macenko's B

Yes. Cardio will become my best friend... I'm thinking of warm-ups on the rower (though I'll have to figure out how they work, how many metres is a decent warm-up, etc...), and then the bike afterwards. Depending on how recovery goes, I'll tweak my cardio stuff... But for right now, I want to lift heavy and get cardio up.

I'll start hill sprints back up in the spring. For the winter, my conditioning will come in the form of shovelling the driveway sporadically. Last night is a good example of that... Holy sweat, holy NOT out of breath.

[johnblythe]

appropriate coming from woodster. such an awesome gif, thank you for making my day.

I'm changing my training days, also... Instead of M/W/F/Sat like I've been doing, I'll be hitting it up T/Thurs/Sat/Sun.

Tuesday:  Cardio + OHP/Deads
Thursday: Cardio + Macenko's A
Saturday: Cardio + Squats
Sunday:   Cardio + Macenko's B

Yes. Cardio will become my best friend... I'm thinking of warm-ups on the rower (though I'll have to figure out how they work, how many metres is a decent warm-up, etc...), and then the bike afterwards. Depending on how recovery goes, I'll tweak my cardio stuff... But for right now, I want to lift heavy and get cardio up.

I'll start hill sprints back up in the spring. For the winter, my conditioning will come in the form of shovelling the driveway sporadically. Last night is a good example of that... Holy sweat, holy NOT out of breath.

good looking setup sounds like you're going w/ low intensity stuff. can i ask why? read something recently about it, just always have, etc?

[MatTheCur]

good looking setup sounds like you're going w/ low intensity stuff. can i ask why? read something recently about it, just always have, etc?

Low intensity cardio?

I'm thinking of sprinkling in a little bit as I rise out of the novice ranks of lifting... To kind of balance out what weight I'll be losing with the lifting heavy on 5/3/1 and Macenko's.

Also, there's this article I just read: http://www.t-nation.com/free_online_...ning_is_a_sham

I'd like to lose this gut and not have to worry about doing a 60 day Insanity course, P90x, or a few keto cycles. Just go slow and steady, while gaining strength to plateau, then maintaining while I lose the bf%.

[izzygrant]

You keep saying you lift - let's see it

[MatTheCur]

You keep saying you lift - let's see it

I'll have time to put in OHP/Deadlift day tomorrow.

Macenko's 1A is also tomorrow. If you want to see me lift, I have older videos up on youtube, when I was doing the whole "recording form in the gym" deal.

I've come a long way since I started on this site... Don't you be comin' in here spittin' that sass, missy.

[johnblythe]

I'll have time to put in OHP/Deadlift day tomorrow.

Macenko's 1A is also tomorrow. If you want to see me lift, I have older videos up on youtube, when I was doing the whole "recording form in the gym" deal.

I've come a long way since I started on this site... Don't you be comin' in here spittin' that sass, missy.

lol, you got called out brah!

shut up and get the work done!

you're doing OHP, deads and mack's today?

[MatTheCur]

lol, you got called out brah!

shut up and get the work done!

you're doing OHP, deads and mack's today?

Work was done... it just wasn't posted. We should all know that I'm a bit spotty when it comes to logging, but not when it comes to the gym.

And it was just OHP/deads on Tuesday. Macenko's is tonight.

5/3/1 Deads/OHP day - Cycle 2
Tuesday, December 11th

Standing Military Press:
--------------------
50 lb x 5 reps (+55 pts)
60 lb x 5 reps (+59 pts)
75 lb x 3 reps (+53 pts)
80 lb x 5 reps (+68 pts)
90 lb x 5 reps (+73 pts)
105 lb x 5 reps (+81 pts)

OHP assistance:
--------------------
75 lb x 10 reps (+78 pts)
75 lb x 6 reps (+70 pts)
75 lb x 6 reps (+70 pts)
75 lb x 6 reps (+70 pts)
75 lb x 5 reps (+66 pts)

Just getting back into it after being sick. I'm actually going to be dropping OHP from my training for now. It's too much to go through.

Barbell Deadlift:
--------------------
135 lb x 5 reps (+66 pts)
155 lb x 5 reps (+75 pts)
190 lb x 3 reps (+76 pts)
205 lb x 5 reps (+105 pts)
235 lb x 5 reps (+129 pts)
265 lb x 7 reps (+175 pts)

Deadlift assistance:
--------------------
190 lb x 10 reps (+112 pts)
190 lb x 10 reps (+112 pts)
190 lb x 10 reps (+112 pts)
190 lb x 10 reps (+112 pts)
190 lb x 10 reps (+112 pts)

Chin-Up:
----------
2 reps (+11 pts)
2 reps (+11 pts)

Dips - Triceps Version:
--------------------
5 reps (+29 pts)
5 reps (+29 pts)

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

I super-set the chins/dips/HLR, but could only do 2 sets of them.

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

I'm thinking about dropping OHP. It takes up a lot of time, and it's KILLING me right now. I may add in seated shoulder press or something.

I dunno.

[PeterGibbons316]

Dropping OHP while running Macenko's I think is smart - it's only 9 weeks.

[MatTheCur]

Dropping OHP while running Macenko's I think is smart - it's only 9 weeks.

That's what I was figuring. My shoulders and upper back are still in DOMS today, which I'm hoping won't mess up 1A.

I think I'll go that route, then, but keep in chins and dips as assistance stuff, for me. 'Cause I like 'em. And I want to get better at chins.

[johnblythe]

Dropping OHP while running Macenko's I think is smart - it's only 9 weeks.

agreed. or at least dropping it to a secondary lift, an accessory after a mack session or something of the sort. just make sure it doesn't get in the way of your bench progression which will invariably happen if you're OHP'ing forealz on a third pressing day

That's what I was figuring. My shoulders and upper back are still in DOMS today, which I'm hoping won't mess up 1A.

I think I'll go that route, then, but keep in chins and dips as assistance stuff, for me. 'Cause I like 'em. And I want to get better at chins.

mmm. love and hate chins. for me the thing that got me able to do more than 1 or 2 was going out to the bar a few times a day every single day for about 2 months. went from 1-2 chins to 12. i'd have a quota each day (e.g. 40) as well as a minimum per 'session' (each time i went out). worked really well that way for me. i guess it's akin to the 50 pullups challenge type of setup though i'm ont entirely sure since i've not done one.

[Woody-5]

Nice work coming off illness

Nothing wrong with dropping OHP for macenkos. The shoulders take enough abuse from all the extra benching

[MatTheCur]

agreed. or at least dropping it to a secondary lift, an accessory after a mack session or something of the sort. just make sure it doesn't get in the way of your bench progression which will invariably happen if you're OHP'ing forealz on a third pressing day



mmm. love and hate chins. for me the thing that got me able to do more than 1 or 2 was going out to the bar a few times a day every single day for about 2 months. went from 1-2 chins to 12. i'd have a quota each day (e.g. 40) as well as a minimum per 'session' (each time i went out). worked really well that way for me. i guess it's akin to the 50 pullups challenge type of setup though i'm ont entirely sure since i've not done one.

OK. I don't feel so bad dropping it. I think I'm going to do chins every time I'm in the gym, and just as many as possible... I'll chart it through excel or something easy, and see about upping my reps each time. I'd like to start with just being able to do a set of 5... That would be my first goal.

I'll be reading and probably following this guide: http://tnation.t-nation.com/free_onl...zeb_on_chinups

The section called "ZEBS Championship Chinning Routine" ... It's not much, but it's a start? Thanks John

Nice work coming off illness

Nothing wrong with dropping OHP for macenkos. The shoulders take enough abuse from all the extra benching

Thanks!

I know that I pulled 265x12 a little while back, but I'm happy with 7. I didn't have my belt, either, which I'm sure would have added a couple of reps. In any case, I'm still going forward

[izzygrant]

Work was done... it just wasn't posted. We should all know that I'm a bit spotty when it comes to logging, but not when it comes to the gym.

And it was just OHP/deads on Tuesday. Macenko's is tonight.

I'm thinking about dropping OHP. It takes up a lot of time, and it's KILLING me right now. I may add in seated shoulder press or something.

I dunno.

Awwwww Matty you know I was teasing. I can beak you cuz we all know you're a legit lifter Just wanted to see ya back in here. And you know you love my sass, that's my job!!

Nice session. That is a LOT of volume.

[johnblythe]

Awwwww Matty you know I was teasing. I can beak you cuz we all know you're a legit lifter Just wanted to see ya back in here. And you know you love my sass, that's my job!!

Nice session. That is a LOT of volume.

dat sass

[pastorpritch]

I would drop the OHP and do seated presses ... mainly cause that's what I did

Looking forward to that Macenkos

[MatTheCur]

Macenko's 1A
Thursday, December 13th

Triceps Pushdown:
-------------------
40 lb x 10 reps (+10 pts)
50 lb x 10 reps (+10 pts)

Easy easy easy... Looking to see how to add these in as warm ups.

Barbell Bench Press:
-------------------
45 lb x 10 reps (+42 pts)
90 lb x 5 reps (+48 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)


And no dips for me tonight, as both dip stations had 3 guys rotating through... Oi.

Cycling (stationary):
--------------------

0:20:00 || 4.7 mi (+105 pts)

Some light cardio on the "weight loss" program. I like how Fitocracy takes my metric measurement, and turns it into Imperial for you guys. Awwwww.

That's 7.54km.

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

Nothing special to add. Was working through form a tad... A couple of the 160 reps felt hard because of that, but otherwise it was about the same as when I started Macenko's 2-3 weeks ago. We'll get back up there

Awwwww Matty you know I was teasing. I can beak you cuz we all know you're a legit lifter Just wanted to see ya back in here. And you know you love my sass, that's my job!!

Nice session. That is a LOT of volume.

Oh I knows it Don't worry, I didn't take offense 'tall!

dat sass

Awwwww yeah.gif

I would drop the OHP and do seated presses ... mainly cause that's what I did

Looking forward to that Macenkos

Hrrrmmmm ... On what day d'you do them? Assistance on Macenko's days?

[ddog171]

Quality workout. In regards to the rower, start off with 500 meters (should do it in about 2-3 minutes) and then work your way up to about 1000 meters for the warm up. I recently switched to jumping rope and am loving that warmup. Also added in box jumps before squats and they rock also.

[MatTheCur]

Quality workout. In regards to the rower, start off with 500 meters (should do it in about 2-3 minutes) and then work your way up to about 1000 meters for the warm up. I recently switched to jumping rope and am loving that warmup. Also added in box jumps before squats and they rock also.

Thanks.

I'll keep that in mind. I may even start to bring in my foam roller, and do the warm-up that's written on blackironbeast:

Warm-up
Foam Roll
30-50 rolls for IT band, hamstring and quadricep; lower and upper back; and piriformis.

Stretching
3-5 sets of 10 second stretches for hamstrings and lower back, hip flexors and quads, and shoulders and chest.

Jumping Rope
100 double leg, 50 left leg, 50 right leg, 100 alternating left and right, 50 high knees, 100 double leg.