Another 5/3/1 log: Is Matt the cur?

[jshaw5]

Nice work on OHP man. Don't sweat the squats, you still got more than the required reps, so you're good to go.

Regarding the bar slippage, you could try to something like I got. I'm not sure what exactly it's called, but it's a small sheet (maybe 8"x8") of this rubbery non-slip material. My mom gave it to me, she works at a nursing home, they put it on furniture so the old people don't slip off. I got it to put down on the bench, but I also wrap it around the middle of the bar for squats, does a great job of keeping the bar from slipping.

[MatTheCur]

I would say just wait for the new book. I would think it would have all the extra templates he has in the second edition. You are just missing out on a couple of new templates that Wendler put in the second edition.

Perfect. I'll do that, then!

Nice work on OHP man. Don't sweat the squats, you still got more than the required reps, so you're good to go.

Regarding the bar slippage, you could try to something like I got. I'm not sure what exactly it's called, but it's a small sheet (maybe 8"x8") of this rubbery non-slip material. My mom gave it to me, she works at a nursing home, they put it on furniture so the old people don't slip off. I got it to put down on the bench, but I also wrap it around the middle of the bar for squats, does a great job of keeping the bar from slipping.

I'll look into it. For now, I'll just not wear the thing while doing squats, lol

Not a big deal. Just means that I'll be wearing a hoodie.

[jshaw5]

I'll look into it. For now, I'll just not wear the thing while doing squats, lol

The stuff is called dycem. It works awesome, but I'm not sure if you can buy it in small quantities, seems like you might have to buy it in a big roll. Do you not have any issues wearing it on bench, staying tight and maintaining your arch?

[MatTheCur]

Red text means work set
Orange text means reps or weight PR


Wednesday, November 14th, 2012
Deadlift 3+ day


Barbell Deadlift:
------------------
120 lb x 5 reps (+59 pts)
150 lb x 5 reps (+73 pts)
175 lb x 3 reps (+69 pts)
205 lb x 3 reps (+85 pts)
235 lb x 3 reps (+104 pts)
265 lb x 12 reps (+191 pts)

Back on May 30, 2012: 265 lb x 3 reps (+111 pts) <--- That was a PR...

Deads accessory work:
-------------------------
175 lb x 10 reps (+101 pts)
175 lb x 10 reps (+101 pts)
175 lb x 10 reps (+101 pts)
175 lb x 10 reps (+101 pts)
175 lb x 10 reps (+101 pts)

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

Again, not hanging, but in the "chair" thingie

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

Stoked.

STOKED.

12 reps? Awesome. I probably had one or two left in me, but they would have been grinders. Figured that stopping at 12 was prudent. I'm pretty much spent right now, too. Have a conference to go to tomorrow, and I'm sure that I'll be pretty much stiff the entire day.

On another note, we signed for the house today, so it's officially ours. Woot! Now I get to start hunting for deals on weights/bars/etc., but that'll have to wait for a bit.

The stuff is called dycem. It works awesome, but I'm not sure if you can buy it in small quantities, seems like you might have to buy it in a big roll. Do you not have any issues wearing it on bench, staying tight and maintaining your arch?

I may... I don't know. I'm not going to give it a shot, either... I'll just wear a regular shirt for benching. I'll look into it, though. Maybe the MR department at work has some of it hanging around... Thanks!

[jshaw5]

Damn, killer job banging out all those reps. Gonna need to see some vids of these pulls man. Also, are you going to start vlogging again? Congrats on the house.

[PeterGibbons316]

Deadlift grinders suck. A 12 rep deadlift set is crazy. Nicely done.

You had asked somewhere about someone running Manceko's with 5/3/1 and I replied that my friend did that with great success - did you see that? Have my subs are in that Macenko thread so I can't find my post

[Woody-5]

12 rep deads!! Sick work! I'd say you've gained some strength since the 265x3 in may

[johnblythe]

rest up and eat like a champ, 12 reps are killer

[MatTheCur]

Have to apologise for not having multi-quote... I'm on my phone at a conference today...

Damn, killer job banging out all those reps. Gonna need to see some vids of these pulls man. Also, are you going to start vlogging again? Congrats on the house.

Yeah man, they were awesome! I think I'm just missing the knee lockout. Otherwise I'm solid.

I'd like to start vlogging again, with a bit more emphasis on the lifting part, but I'm waiting for my membership to be transferred over to the new gym.

Thanks! We'll finally have some time to ourselves, lmao...

Deadlift grinders suck. A 12 rep deadlift set is crazy. Nicely done.

You had asked somewhere about someone running Manceko's with 5/3/1 and I replied that my friend did that with great success - did you see that? Have my subs are in that Macenko thread so I can't find my post

Yeah, I don't like frinding out DLs, haha! Si señor, I saw your post. I'm looking at doing the following:

Mon: OHP/Deads
Wed: Macenko A
Fri: Squats
Sat: Macenko B

12 rep deads!! Sick work! I'd say you've gained some strength since the 265x3 in may

Just a tiny bit!! thanks man

rest up and eat like a champ, 12 reps are killer

Yessir! Had some dirty protonz last night (Harveys), with shakes at home... IF today. Money's a bit tight for the next week, so yeah.

[jshaw5]

Yeah, I don't like frinding out DLs, haha! Si señor, I saw your post. I'm looking at doing the following:

Mon: OHP/Deads
Wed: Macenko A
Fri: Squats
Sat: Macenko B

I recon this is a fantastic plan

[PeterGibbons316]

The OHP thrown in there might be tough while on Macenko - if you start to struggle, I'd be quick to drop the OHP until you finish.

Interested to see how that works out for you!

[MatTheCur]

I recon this is a fantastic plan

Thanks for suggesting it

The OHP thrown in there might be tough while on Macenko - if you start to struggle, I'd be quick to drop the OHP until you finish.

Interested to see how that works out for you!

Me too... I'm wondering where everyone gets the assistance stuff for Macenko's? All I've seen on the site is JUST the write-up.

Anyways... I'll finish bench this week on 5/3/1, and change my workout routine next week, during 1+ week...

[jcranston]

Looking strong up in here Mattie!!!

[johnblythe]

you joinin the macenko train? awesome!

[MatTheCur]

Looking strong up in here Mattie!!!

Spanks sir! So are you, from what I've been seeing!

you joinin the macenko train? awesome!

Yessah. Final 5/3/1 bench today, then I'm moving all my stuff around for next week.

[MatTheCur]

So, my question is this...

My current 1rm with bench is: 188 (185, let's say)
Wendler's training max is: 169.2 (165, let's say)

What do I take as my max for Macenko's? Do I just keep it at my 1rm? Or head on down to 95% of it? So confused. Thanks for your inputs guys

[jshaw5]

So, my question is this...

My current 1rm with bench is: 188 (185, let's say)
Wendler's training max is: 169.2 (165, let's say)

What do I take as my max for Macenko's? Do I just keep it at my 1rm? Or head on down to 95% of it? So confused. Thanks for your inputs guys

Most people would recommend 175-180. My estimated 1RM was 274, I went with 270, but I'm a greedy bastard haha. Much like 5/3/1, if you start too low, it's too easy, and you're banging out double digit reps on the AMRAP sets, you can always bump up your max a little bit and recalculate.

[Woody-5]

So, my question is this...

My current 1rm with bench is: 188 (185, let's say)
Wendler's training max is: 169.2 (165, let's say)

What do I take as my max for Macenko's? Do I just keep it at my 1rm? Or head on down to 95% of it? So confused. Thanks for your inputs guys

You'd be fine using 185, I wouldn't low ball it too much

[MatTheCur]

Most people would recommend 175-180. My estimated 1RM was 274, I went with 270, but I'm a greedy bastard haha. Much like 5/3/1, if you start too low, it's too easy, and you're banging out double digit reps on the AMRAP sets, you can always bump up your max a little bit and recalculate.

Coolness!

I'm thinking that, tonight, I'll take my 3+ number, and re-calculate my 1RM for Macenko's... Seeing as it's a new "program" ...

You'd be fine using 185, I wouldn't low ball it too much

The perils of not hitting refresh ... hah!

What d'you think?

[johnblythe]

So, my question is this...

My current 1rm with bench is: 188 (185, let's say)
Wendler's training max is: 169.2 (165, let's say)

What do I take as my max for Macenko's? Do I just keep it at my 1rm? Or head on down to 95% of it? So confused. Thanks for your inputs guys

i'll take a shot in the dark here and say that ol' macenko didn't have wendler or his training max in mind when he wrote his program, so go w/ the standard idea of a (true) 1rm

[Woody-5]

Good call to See where you're at tonight after the amrap set.

[MatTheCur]

i'll take a shot in the dark here and say that ol' macenko didn't have wendler or his training max in mind when he wrote his program, so go w/ the standard idea of a (true) 1rm

Yar har har

Good call to See where you're at tonight after the amrap set.

I thought so ... Speaking of which:

Red text means work set
Orange text means reps or weight PR


Friday, November 16th, 2012
Bench 3+ day


Barbell Bench Press:
------------------
45 lb x 5 reps (+36 pts)
70 lb x 5 reps (+42 pts)
85 lb x 5 reps (+47 pts)
100 lb x 5 reps (+52 pts)
120 lb x 3 reps (+48 pts)
135 lb x 3 reps (+53 pts)
150 lb x 12 reps (+88 pts)

Pretty sure that's a rep pr, but I'm not marking it because Fitocracy's changed their PR/History charts, and I can't see that far back any more. Time to start marking it all down in the book!

Bench accessory work:
-------------------------
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)
100 lb x 10 reps (+61 pts)

One-Arm Dumbbell Row:
---------------------
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)
70 lb x 10 reps (+47 pts)

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

This was my final 5/3/1 programmed bench. With the 150x12, my 1RM is 203lbs, rounded down to 200. So I think I'll use that as my max for Macenko's. I'll be posting the Macenko's workout layout soon... When I get my hands on that spreadsheet again.

Cheers! Squats today

[Woody-5]

Nce bench work! 200 is a good starting number for Macenkos. You'll have 2 plates at the end of it

[MatTheCur]

So here's what Macenko's looks like, with a max of 200lbs...

Max	 200.0 				
Interval	 5.0 				
					
Week 1					
Monday			Thursday		
60%	 120.0 	8 reps	60%	 120.0 	8 reps
75%	 150.0 	6 reps	75%	 150.0 	6 reps
80%	 160.0 	4 sets of 5 reps	80%	 160.0 	3 sets of 5 reps
75%	 150.0 	5 reps	75%	 150.0 	5 reps
			75%	 150.0 	5 reps 
					
Week 2					
Monday 			Thursday		
60%	 120.0 	8 reps 	60%	 120.0 	8 reps
75%	 150.0 	6 reps 	75%	 150.0 	6 reps
80%	 160.0 	5 reps 	80%	 160.0 	5 reps
85%	 170.0 	3 sets of 4 reps	85%	 170.0 	2 sets of 4 reps
80%	 160.0 	max reps 	80%	 160.0 	max reps
			75%	 150.0 	max reps 
					
Week 3					
Monday			Thursday		
60%	 120.0 	8 reps 	60%	 120.0 	8 reps
75%	 150.0 	6 reps 	75%	 150.0 	6 reps
80%	 160.0 	5 reps 	80%	 160.0 	5 reps
85%	 170.0 	3 sets of 4 reps	85%	 170.0 	2 sets of 4 reps
80%	 160.0 	max reps 	80%	 160.0 	max reps
			80%	 160.0 	max reps 
					
Week 4					
Monday 			Thursday		
60%	 120.0 	8 reps 	60%	 120.0 	8 reps
75%	 150.0 	6 reps 	75%	 150.0 	6 reps
80%	 160.0 	5 reps 	80%	 160.0 	5 reps
85%	 170.0 	4 reps 	85%	 170.0 	4 reps
90%	 180.0 	2 sets of 3 reps	90%	 180.0 	max reps
90%	 180.0 	max reps 	80%	 160.0 	max reps
			75%	 150.0 	max reps 
					
Week 5					
Monday 			Thursday		
60%	 120.0 	8 reps 	60%	 120.0 	8 reps
75%	 150.0 	6 reps 	75%	 150.0 	6 reps
85%	 170.0 	4 reps 	85%	 170.0 	4 reps
90%	 180.0 	3 sets of 3 reps 	90%	 180.0 	2 sets of 3 reps
80%	 160.0 	max reps 	80%	 160.0 	max reps
			80%	 160.0 	max reps 
					
Week 6					
Monday			Thursday		
60%	 120.0 	8 reps 	60%	 120.0 	8 reps
75%	 150.0 	6 reps 	75%	 150.0 	6 reps
85%	 170.0 	4 reps 	85%	 170.0 	4 reps
90%	 180.0 	3 reps 	90%	 180.0 	2 sets of 3 reps
92%	 185.0 	max reps 	85%	 170.0 	max reps
85%	 170.0 	max reps 	80%	 160.0 	max reps
80%	 160.0 	max reps 	 		
					
Week 7					
Monday			Thursday		
60%	 120.0 	8 reps 	60%	 120.0 	8 reps
75%	 150.0 	6 reps 	75%	 150.0 	6 reps
85%	 170.0 	4 reps 	85%	 170.0 	4 reps
90%	 180.0 	3 reps 	90%	 180.0 	3 reps
95%	 190.0 	2 sets of 3 reps 	92%	 185.0 	2 reps
80%	 160.0 	max reps 	95%	 190.0 	2 reps
			85%	 170.0 	max reps 
					
Week 8					
Monday			Thursday		
60%	 120.0 	8 reps 	60%	 120.0 	8 reps
75%	 150.0 	6 reps 	75%	 150.0 	6 reps
85%	 170.0 	4 reps 	85%	 170.0 	4 reps
90%	 180.0 	3 reps 	90%	 180.0 	3 reps
92%	 185.0 	2 reps 	95%	 190.0 	2 reps
95%	 190.0 	max 	90%	 180.0 	max
85%	 170.0 	max

[MatTheCur]

Nce bench work! 200 is a good starting number for Macenkos. You'll have 2 plates at the end of it

I don't ... see ... where it goes up to 2 plates in the spreadsheet, honestly... Maybe I'm not fully understanding the principle of Macenko's.

Red text means work set
Orange text means reps or weight PR


Sunday, November 18th, 2012
Squat 3+ day


Barbell Squat:
------------------
105 lb x 5 reps (+54 pts)
135 lb x 5 reps (+66 pts)
160 lb x 3 reps (+62 pts)
185 lb x 3 reps (+74 pts)
210 lb x 3 reps (+87 pts)
235 lb x 7 reps (+143 pts)

MUCH happier with this. I probably could have ground out an 8th, but I had lost a bit of tension in my shoulders and lower back.

Also, I'd like to note that last week's "fail" was with a belt. This working set was done without a belt.

Squat accessory work:
-------------------------
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)


Lying Leg Curls:
---------------------
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)
110 lb x 10 reps (+16 pts)

Hanging Straight Leg Raise:
---------------------
15 reps (+6 pts)
15 reps (+6 pts)
10 reps (+5 pts)
11 reps (+5 pts)
13 reps (+5 pts)

Russian Twist:
---------------------
30 reps (+15 pts)
30 reps (+15 pts)
40 reps (+20 pts)
40 reps (+20 pts)
40 reps (+20 pts)

Not really Russian Twists.. .Did them standing, counted only on one side.

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

[Woody-5]

I don't ... see ... where it goes up to 2 plates in the spreadsheet, honestly... Maybe I'm not fully understanding the principle of Macenko's.

Lol I mean when you max after the progrm you'll hit 2 plates


Nice squat repout, and sans belt too!

[johnblythe]

good work broseph. high rep squats are never fun

[xvicknumber7x]

Dat squat

[MatTheCur]

Fixed up the report ... I'd left in some erroneus infos!

Lol I mean when you max after the progrm you'll hit 2 plates


Nice squat repout, and sans belt too!

I gotcha I gotcha! Guessing that's what it means with the "peak" part, right?

good work broseph. high rep squats are never fun

No... No they are not! Thanks

Dat squat

Dat azz...

[MatTheCur]

Macenko's brahs ... How do you warm up?

15x45lbs
10x95lbs

Then work weights?

Also, for tonight, I'm going to see how I feel, but I may not do the BBB assistance stuff, just the chin-ups and hanging leg raises... We'll see, though!