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

[johnblythe]

great benching mattie

[MatTheCur]

great benching mattie

Thankoo sir. Trying to K.I.S.S. We'll see how long THAT lasts, lmao!

Have I mentioned that I LOVE your avi?

[johnblythe]

Thankoo sir. Trying to K.I.S.S. We'll see how long THAT lasts, lmao!

Have I mentioned that I LOVE your avi?

usually the best way to go, fo sho

you've not, but i appreciate it now

[MatTheCur]

usually the best way to go, fo sho

you've not, but i appreciate it now

You's welcome!

[MatTheCur]

No squat day today, as I'm at my parents' place, packing up stuff to bring to my house.

I'll be doing 5+ squats tomorrow, mixed in with Macenko's 1B.

[MatTheCur]

A quick drop-in to post Saturday's workout:

Squats:

5 x 110
5 x 135
3 x 165

5 x 175
5 x 205
7 x 230

10 x 165
6 x 165

I crapped out here. I just couldn't do any more, and wasn't in it mentally.

Bench: Macenko's 1B

10 x 45

8 x 120
6 x 150

5 x 160
5 x 160
5 x 160

5 x 150
5 x 150

I had all sorts of good intentions... Wanted to get the 5x10 in, the leg curls, even tricep pushdowns, HLR, chins, and dips... But my head wasn't there. Next time!

[johnblythe]

what's the mental hold up breah?

[MatTheCur]

what's the mental hold up breah?

I don't know. I was pumped about it, but when I got to the gym it died. No clue!

My left knee was acting up a bit, also, so I think I was rushing things and that was hampering me. In either case, though, it was 100% me, and nothing exterior.

[johnblythe]

I don't know. I was pumped about it, but when I got to the gym it died. No clue!

My left knee was acting up a bit, also, so I think I was rushing things and that was hampering me. In either case, though, it was 100% me, and nothing exterior.

okay, so it sounds like more of a fluke day, not a cloud hanging over your life that will persist for sessions on end. i was thinking it was something in life that was going to weigh on you for a while. good, glad to know it was a one-time thing! get to it brah!

[izzygrant]

:O that's a lot of squats.

Whenever I run out of time for the accessories I just tell myself I'm doing 5/3/1 with BBB for that day, lol.

[moshvr]

Sooo much squat. Good work man

[MatTheCur]

okay, so it sounds like more of a fluke day, not a cloud hanging over your life that will persist for sessions on end. i was thinking it was something in life that was going to weigh on you for a while. good, glad to know it was a one-time thing! get to it brah!

Yeah, most def... Plus my knee threw me off, and I'm pretty sure I was rushing through. It won't be like that next time

:O that's a lot of squats.

Whenever I run out of time for the accessories I just tell myself I'm doing 5/3/1 with BBB for that day, lol.

That's a lot less than I usually do, actually

Sooo much squat. Good work man

Spanks mosh!

[MatTheCur]

Deadlift 3+
Wednesday, December 19th

Barbell Deadlift:
--------------------
135 lb x 5 reps (+66 pts)
155 lb x 5 reps (+75 pts)
190 lb x 3 reps (+76 pts)
220 lb x 3 reps (+94 pts)
250 lb x 3 reps (+115 pts)
280 lb x 9 reps (+203 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)


Hanging Straight Leg Raise:
--------------------
15 reps (+6 pts)
15 reps (+6 pts)
15 reps (+6 pts)
15 reps (+6 pts)
15 reps (+6 pts)

(again, more like hanging from my forearms on the chair deal, but legs were straight!)

Chin-Up:
-----------
5 reps || assisted || 65 lb (+11 pts)
5 reps || assisted || 65 lb (+11 pts)
5 reps || assisted || 65 lb (+11 pts)


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

I actually super-set the HLR/Dips/Chins... But yeah, dunno how to put that in Fitocracy. I only did 3 sets of chins because I'm not used to them yet, and I got tired FAST.

Macenko's 2A
Thursday, December 20th

Barbell Bench Press:
-------------------
45 lb x 15 reps (+45 pts)
95 lb x 10 reps (+59 pts)

120 lb x 8 reps (+67 pts)
150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)

170 lb x 4 reps (+76 pts)
170 lb x 4 reps (+76 pts)
170 lb x 4 reps (+76 pts)

160 lb x 8 reps (+88 pts)

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

I forgot my damned liquid chalk. Again. I had a few more reps in me for the AMRAP, but my index fingers were well past the rings. I was going to rack it, dry everything as best I could, and keep going... But that didn't seem fair.

All this shoveling has got me tired, too. Damned snow. No cardio, as I've been getting conditioning in the mornings...

[johnblythe]

Deadlift 3+
Wednesday, December 19th

Barbell Deadlift:
--------------------
135 lb x 5 reps (+66 pts)
155 lb x 5 reps (+75 pts)
190 lb x 3 reps (+76 pts)
220 lb x 3 reps (+94 pts)
250 lb x 3 reps (+115 pts)
280 lb x 9 reps (+203 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)


Hanging Straight Leg Raise:
--------------------
15 reps (+6 pts)
15 reps (+6 pts)
15 reps (+6 pts)
15 reps (+6 pts)
15 reps (+6 pts)

(again, more like hanging from my forearms on the chair deal, but legs were straight!)

Chin-Up:
-----------
5 reps || assisted || 65 lb (+11 pts)
5 reps || assisted || 65 lb (+11 pts)
5 reps || assisted || 65 lb (+11 pts)


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

I actually super-set the HLR/Dips/Chins... But yeah, dunno how to put that in Fitocracy. I only did 3 sets of chins because I'm not used to them yet, and I got tired FAST.

Macenko's 2A
Thursday, December 20th

Barbell Bench Press:
-------------------
45 lb x 15 reps (+45 pts)
95 lb x 10 reps (+59 pts)

120 lb x 8 reps (+67 pts)
150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)

170 lb x 4 reps (+76 pts)
170 lb x 4 reps (+76 pts)
170 lb x 4 reps (+76 pts)

160 lb x 8 reps (+88 pts)

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

I forgot my damned liquid chalk. Again. I had a few more reps in me for the AMRAP, but my index fingers were well past the rings. I was going to rack it, dry everything as best I could, and keep going... But that didn't seem fair.

All this shoveling has got me tired, too. Damned snow. No cardio, as I've been getting conditioning in the mornings...

great work mattie! getting 9 on 3+ is great. time to jump that weight up man!

[Woody-5]

strong pulling with that 280x9! You're gonna be repping 3 plates in no time!

[ddog171]

Really strong pull. 9 reps on deads can be brutal.

[MatTheCur]

great work mattie! getting 9 on 3+ is great. time to jump that weight up man!

Thanks! I'm going to shoot for close to the same on 295 this week... Should be good

strong pulling with that 280x9! You're gonna be repping 3 plates in no time!

So close, I can taste it, rawr!

Really strong pull. 9 reps on deads can be brutal.

Thank you sir! It was. I probably could have ground out a tenth... But I figured I'd call it on 9. I'd been off a bit because a trainer came and told me I had to wear shoes; I spent the next little while talking to her about why I couldn't wear shoes, and that I wasn't moving from my power rack without them...

Macenko's 2B
Sunday, December 23rd

Barbell Bench Press:
--------------------
45 lb x 15 reps (+45 pts)
120 lb x 8 reps (+67 pts)

150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)

170 lb x 4 reps (+76 pts)
170 lb x 4 reps (+76 pts)

160 lb x 10 reps (+92 pts) [AMRAP set]
150 lb x 10 reps (+86 pts) [AMRAP set]


Squat 3+
Sunday, December 23rd

Barbell Squat:
-------------
110 lb x 5 reps (+55 pts)
135 lb x 5 reps (+66 pts)
165 lb x 3 reps (+64 pts)
190 lb x 3 reps (+76 pts)
220 lb x 3 reps (+94 pts)
245 lb x 5 reps (+138 pts)

3+ day on squats. No knee issues, feeling pretty good throughout it all!

Squat assistance work:
--------------------
165 lb x 10 reps (+95 pts)
165 lb x 10 reps (+95 pts)
165 lb x 10 reps (+95 pts)
165 lb x 10 reps (+95 pts)
165 lb x 10 reps (+95 pts)


Lying Leg Curls:
-----------------
115 lb x 10 reps (+17 pts)
115 lb x 10 reps (+17 pts)
115 lb x 10 reps (+17 pts)
115 lb x 10 reps (+17 pts)
115 lb x 10 reps (+17 pts)

Got tough near the end, but ground 'em out.

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

Not forgetting chalk is awesome

I stopped early on squats, just because I was afraid of my knee freaking out again. I was also losing form (knees caving), so I sucked it up and took 5. Good call, I think.

[Woody-5]

Nice work dude! 10 reps on both macenkos amraps then solid squatting afterwards

Definitely smart to stop On the squats. You still hit an extra 2 reps plus all the BBB sets. I'd say sufficient work was done

[MatTheCur]

Eesh.

I'm still alive.

I have some catching up to do... But for right now, I need to shovel, then go do 3B and 1+ squats.

[Woody-5]

Eesh.

I'm still alive.

I have some catching up to do... But for right now, I need to shovel, then go do 3B and 1+ squats.

Just spent the last hour shoveling & plowing the last mess that got dumped on us last night
Snow cleanup is a solid workout all on its own

[MatTheCur]

Just spent the last hour shoveling & plowing the last mess that got dumped on us last night
Snow cleanup is a solid workout all on its own

We've had a couple of large dumps... Not having a snowblower is a pain, but I completely agree with you here... I see it as a good amount of conditioning.

Deads 1+
Wednesday, December 26th

Barbell Deadlift:
--------------------

135 lb x 5 reps (+66 pts)
155 lb x 5 reps (+75 pts)
190 lb x 3 reps (+76 pts)
235 lb x 5 reps (+129 pts)
265 lb x 3 reps (+127 pts)
295 lb x 7 reps (+214 pts)

I belted the top set, as I usually do on 1+ day. Went really well/smoothly.

Weight PR... Wondering if I should go up 20lbs again this cycle...

Deadlift accessory:
------------------

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)

Macenko's 3A
Friday, December 28th

Barbell Bench Press:
-------------

45 lb x 10 reps (+42 pts)
120 lb x 8 reps (+67 pts)

150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)

170 lb x 4 reps (+76 pts)
170 lb x 4 reps (+76 pts)
170 lb x 4 reps (+76 pts)

160 lb x 10 reps (+92 pts) [AMRAP set]

This fatigued the crap outta me...

Macenko's 3B
Sunday, December 30th

Barbell Bench Press:
-----------------

45 lb x 15 reps (+45 pts)
95 lb x 10 reps (+59 pts)
120 lb x 8 reps (+67 pts)

150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)

170 lb x 4 reps (+76 pts)
170 lb x 4 reps (+76 pts)

160 lb x 12 reps (+94 pts) [AMRAP set]
160 lb x 10 reps (+92 pts) [AMRAP set]

Again, fatiguing, but felt good. Still getting that form down properly, but feeling tighter all the time.

Squats 1+
Sunday, December 30th

Barbell Squat:
-----------

110 lb x 5 reps (+55 pts)
135 lb x 5 reps (+66 pts)
165 lb x 3 reps (+64 pts)
205 lb x 5 reps (+105 pts)
230 lb x 3 reps (+100 pts)
260 lb x 4 reps (+140 pts)

REALLY not happy with the 4, but my left knee started to freak out. I think I was leaning a bit too far forward. I'm playing around with a new way of holding the bar (thumbs under), and it seems to be helping. I did the entire 5x10 that way, and my knee was good.

Squat accessory:
----------

160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)
160 lb x 10 reps (+92 pts)

GHR:
----
8 reps (+18 pts)
5 reps (+11 pts)
5 reps (+11 pts)

Getting used to form on this... It will replace lying leg curls indefinitely.
---------------------------------------

BIG update ... Holidays have messed up the whole swing of things, but I'm still finding the time to get in to the gym and work. Back to regularity in another week

[johnblythe]

good work man.

so you're digging the thumbs under, huh? even on top sets? or just lower ones?

[MatTheCur]

good work man.

so you're digging the thumbs under, huh? even on top sets? or just lower ones?

Just starting to test it out on the 5x10 right now. I may end up doing it on top sets, because it's allowing me to keep a tighter upper back.

[MatTheCur]

Macenko's 4A
Wednesday, January 2nd

Barbell Bench Press:
-------------

45 lb x 15 reps (+45 pts)
95 lb x 10 reps (+59 pts)

120 lb x 8 reps (+67 pts)
150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)
170 lb x 4 reps (+76 pts)

180 lb x 3 reps (+71 pts)
180 lb x 3 reps (+71 pts)

180 lb x 6 reps (+95 pts) [AMRAP set]

Weight PR, woohoo!

There are my PR's, as tracked by Fitocracy:

January 2, 2013
180 lb x 6 reps (+95 pts)

June 1, 2012
175 lb x 5 reps (+86 pts)

May 25, 2012
165 lb x 9 reps (+93 pts)

I'm feeling pumped about this. 170 was tiring on Sunday, so I wasn't sure how I'd fare with it this week, but my speed was pretty consistent. It's great!

Close-Grip Barbell Bench Press:
----------------------------

95 lb x 10 reps (+59 pts)
135 lb x 10 reps (+77 pts)
145 lb x 7 reps (+78 pts)

Just messing with this, but it was going up pretty well. Think I'm going to make this a permanent accessory, but not sure how to progress with it. We'll see!

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

Lots of people in the gym today, as I'd gotten in after it opened at noon, after a day off... So of course everyone and their dog was there, working out, to make up for the day that the gym was closed. Luckily, I wasn't really bothered by anyone at the bench.

I know I've said this before, but my diet needs checking into. I know what I SHOULD be eating, but I'm not doing it. I have to re-evaluate my current maintenance calories, and get rid of the amount of carbs that I'm currently ingesting. Oddly enough, I'm not as fatty as I thought I'd be, which is a blessing, I guess.

I'm also thinking of coming off of 5/3/1. I recently bought an e-book from EliteFTS (on sale), called "Programs That Work 2 - The 2012 MAW eBook". I'm going to be looking through it and seeing what interests me. I'd like to keep losing body fat at a slow, controlled pace, while gaining strength. I'm not sure if I should be on a bodybuilding program with lots of cardio and eating like a sheep for now, until I drop to 195, or if I should be going the slow way (which I'm thinking I should keep doing, just with a MUCH better diet).

I'd like to be in very decent condition for the summer. It'd be nice. Basically, I'd like to get rid of the tired around my waist.

[johnblythe]

Macenko's 4A
Wednesday, January 2nd

Barbell Bench Press:
-------------

45 lb x 15 reps (+45 pts)
95 lb x 10 reps (+59 pts)

120 lb x 8 reps (+67 pts)
150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)
170 lb x 4 reps (+76 pts)

180 lb x 3 reps (+71 pts)
180 lb x 3 reps (+71 pts)

180 lb x 6 reps (+95 pts) [AMRAP set]

Weight PR, woohoo!

There are my PR's, as tracked by Fitocracy:




I'm feeling pumped about this. 170 was tiring on Sunday, so I wasn't sure how I'd fare with it this week, but my speed was pretty consistent. It's great!

Close-Grip Barbell Bench Press:
----------------------------

95 lb x 10 reps (+59 pts)
135 lb x 10 reps (+77 pts)
145 lb x 7 reps (+78 pts)

Just messing with this, but it was going up pretty well. Think I'm going to make this a permanent accessory, but not sure how to progress with it. We'll see!

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

Lots of people in the gym today, as I'd gotten in after it opened at noon, after a day off... So of course everyone and their dog was there, working out, to make up for the day that the gym was closed. Luckily, I wasn't really bothered by anyone at the bench.

I know I've said this before, but my diet needs checking into. I know what I SHOULD be eating, but I'm not doing it. I have to re-evaluate my current maintenance calories, and get rid of the amount of carbs that I'm currently ingesting. Oddly enough, I'm not as fatty as I thought I'd be, which is a blessing, I guess.

I'm also thinking of coming off of 5/3/1. I recently bought an e-book from EliteFTS (on sale), called "Programs That Work 2 - The 2012 MAW eBook". I'm going to be looking through it and seeing what interests me. I'd like to keep losing body fat at a slow, controlled pace, while gaining strength. I'm not sure if I should be on a bodybuilding program with lots of cardio and eating like a sheep for now, until I drop to 195, or if I should be going the slow way (which I'm thinking I should keep doing, just with a MUCH better diet).

I'd like to be in very decent condition for the summer. It'd be nice. Basically, I'd like to get rid of the tired around my waist.

great work man. you have every reason to be excited! this is a great program. i've enjoyed it thoroughly and am now a huge believer in it as i near the end. i guestimated a 185 or 190 max hoping it'd be true by the time i ended (it'd be 6+ months since i had BB benched). couldn't have gotten either if my life depended on it and now i'm repping that crap like nothing. going to take a week off to max bench next week then hit repeat on this bad boy. you'll be hitting 2 plates by the end of it!

[jshaw5]

BabyOilBrah just started running Juggernaut Method, seems like a pretty solid routine to run on a cut. Regarding the diet, slow and steady wins the race. No need to get complicated, starve yourself, or do hours and hours of cardio. Just calculate your maintenance and subtract 500 cals.

[izzygrant]

Gratz on PR!! Lol people make fun of me for doing that many sets on bench. GL being able to continue hogging it for half an hour during the January wave of NYR zombies. I moved my bench day because I wasn't getting near one on Jan 2

Diet is the hard part. Gym is easy. You'll get it though.

[MatTheCur]

BabyOilBrah just started running Juggernaut Method, seems like a pretty solid routine to run on a cut. Regarding the diet, slow and steady wins the race. No need to get complicated, starve yourself, or do hours and hours of cardio. Just calculate your maintenance and subtract 500 cals.

I'll have to check his log and see what the volume is like... May actually have Nick draw something up for me, if he's available to.

Maintenance IS RMR, right? Basically input on a completely "sedentary" setting? Mind is so hazy.

Gratz on PR!! Lol people make fun of me for doing that many sets on bench. GL being able to continue hogging it for half an hour during the January wave of NYR zombies. I moved my bench day because I wasn't getting near one on Jan 2

Diet is the hard part. Gym is easy. You'll get it though.

Spanks! I'm on a bench for almost an hour, if not a bit more during Macenko's days... I'll be moving to another part of the gym, though, so I won't be hogging anything. Woot!

[MatTheCur]

Squat deload
Friday, January 4th

Barbell Squat:
--------------------
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
190 lb x 3 reps (+76 pts)
225 lb x 3 reps (+97 pts)
250 lb x 3 reps (+115 pts)


Squat assistance:
--------------------
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)
165 lb x 5 reps (+80 pts)


GHR:
-------
5 reps (+11 pts)
5 reps (+11 pts)
4 reps (+9 pts)

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

Deload, with awesome news from the gym. I get to use chalk! It's made my day, my week... My year, I think. No more liquid chalk.

[MatTheCur]

Macenko's 4B
Saturday, January 5th

Barbell Bench Press:
-------------

45 lb x 15 reps (+45 pts)

120 lb x 8 reps (+67 pts)
150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)
170 lb x 4 reps (+76 pts)

180 lb x 7 reps (+98 pts) [AMRAP set]
160 lb x 11 reps (+93 pts) [AMRAP set]
150 lb x 12 reps (+88 pts) [AMRAP set]

That's a rep PR on the 180. +1 from 4A.

I was going for a 12th rep on the 160, but I hit the pins on the way up on 11, and was feeling a bit shaky. I racked it at that point.

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

Not a bad session all around, to be honest. I'm happy with adding a rep to my 90% after 2 days. I was also exhausted after hitting 12 reps on 150; I'm sure I could have gone for more, but that felt good enough.

I've been looking for squat shorts. EliteFTS has a bunch that I wouldn't mind buying, but the only size the have is small (I'm a large). I'm peeved. So I'm looking at alternatives, and have found these:

http://www.championusa.com/workout-c...thletic-shorts

and these from Underarmour:

http://www.underarmour.com/shop/ca/e...pid1236177-001

Anyone used either of those? Or have any suggestions? inb4 ngolsen and Eleiko shorts