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

[MatTheCur]

Squats looked nice and controlled.

Is it weird squatting with out safeties?

Just have to cue shoving my knees out a bit more, and drop the bar a bit on my back.

It's ... odd, yeah. But I'm not too worried, as it's all bumper plates where I'm squatting right now, so dumping is a viable option... If ever.

nice volume for that light session- that'll get the blood moving for sure!

Yeah, wasn't too bad! I think all the rolling that I'm going to start doing will also help. I'm also thinking of doing 20 minutes of yoga a day... Just have to get a mat and a DVD.

[pastorpritch]

Good stuff bud and lovin' those notes and plans for next time

[jshaw5]

Nice squats man. Looking nice and slim too.

[Woody-5]

Yeah, wasn't too bad! I think all the rolling that I'm going to start doing will also help. I'm also thinking of doing 20 minutes of yoga a day... Just have to get a mat and a DVD.

I've been wanting to take a yoga class but time is always an issue.
Should be good for the flexibility, plus women in yoga pants

[MatTheCur]

Nice squats man. Looking nice and slim too.

Thanks J (when can I call you Josh? :P ). I'm getting there, but still have an out-of-control diet, so the tire is kicking my buttocks.

I've been wanting to take a yoga class but time is always an issue.
Should be good for the flexibility, plus women in yoga pants

A class? Maybe not yet. At home yoga first, then a class

[KenshinH]

Thanks J (when can I call you Josh? :P ). I'm getting there, but still have an out-of-control diet, so the tire is kicking my buttocks.



A class? Maybe not yet. At home yoga first, then a class

I started calling him Josh and he hasn't slapped me yet

In for more Strong(er) shorts talk. I have three pairs of them in Large

[MatTheCur]

I started calling him Josh and he hasn't slapped me yet

In for more Strong(er) shorts talk. I have three pairs of them in Large

God damnit. I want at least one pair of each... But with my luck that's never going to happen

[moshvr]

Damn iphones and big thumbs ....

Resubbing.

Hows it going in here??

[MatTheCur]

Damn iphones and big thumbs ....

Resubbing.

Hows it going in here??

Not bad not bad ... Long day in the gym today. I'll probably be there for longer than I'm used to.

Heavy Bench 3x10, DB Bench 3x8, Heavy Squat 3x10, Light Dead 3x10, BB Rows 3x8

[MatTheCur]

Good stuff bud and lovin' those notes and plans for next time

Oh shieeeeeeet I missed this! Don't hate me

Thanks. Trying to get everything tip-top so that I don't have a problem in the future, and that I can move more weight. I got some good work done tonight, even if it was a "light" day.

The Voluminous Program from Down Undah
Heavy Bench/Squats and Light Deads - Week 1: 2013-01-11

Barbell Bench Press:

95 lb x 10 reps (+59 pts)
115 lb x 10 reps (+68 pts)
140 lb x 10 reps (+80 pts)
140 lb x 10 reps (+80 pts)
140 lb x 10 reps (+80 pts)

Heavy bench week 1. Vids for setup et al are below. Nothing terribly difficult, just still getting used to benching in this area.

Dumbbell Bench Press:

45 lb x 8 reps (+55 pts)
50 lb x 8 reps (+59 pts)
50 lb x 8 reps (+59 pts)

50s seem like a good place to start

Barbell Squat:

95 lb x 10 reps (+59 pts)
120 lb x 10 reps (+70 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)

Heavy squats week 1. I could feel myself going off, getting some butt wink, but I think I just need to warm up more. I kind of just jumped into these, because of time constraints.

Barbell Deadlift:

65 lb x 10 reps (+48 pts)
95 lb x 10 reps (+59 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)

Light deads week 1. Tried to keep everything that I had written in mind. Was reminded to be explosive, which you can see in the second set of deads more than the first. I think they're coming along!

Pendlay Row:

95 lb x 8 reps (+43 pts)
95 lb x 8 reps (+43 pts)
95 lb x 8 reps (+43 pts)

These were easy as ... Will be bumping to 135lbs next session.

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

Bench:



Squat:



Deads:

So I need to get to the gym even earlier on Fridays for Day 5 ... Hoooo boy the schedule changes.

Also... Chalk is f&*&ing badass. Every gym should allow chalk. Damn!

[Woody-5]

Nice work fella! Hammering them 10 rep sets like a boss!
The gym looks like a ghost town!

And agreed- chalk fukking rules

[MatTheCur]

Nice work fella! Hammering them 10 rep sets like a boss!
The gym looks like a ghost town!

And agreed- chalk fukking rules

Thanks! Still have form work to do, though.

That's actually a hallway away from the main part of the gym. Granted, there weren't many people there when I went (Friday night, people have to get their pump going early, then wash and head to Montreal), but yeah. There was a woman behind the camera doing snatches. You can hear her in the deadlift vid.

She was using chalk, so I was like, "Fuk it, I'm going to use my chalk too." And it was gooooood.


New page bump!

Oh shieeeeeeet I missed this! Don't hate me

Thanks. Trying to get everything tip-top so that I don't have a problem in the future, and that I can move more weight. I got some good work done tonight, even if it was a "light" day.

The Voluminous Program from Down Undah
Heavy Bench/Squats and Light Deads - Week 1: 2013-01-11

Barbell Bench Press:

95 lb x 10 reps (+59 pts)
115 lb x 10 reps (+68 pts)
140 lb x 10 reps (+80 pts)
140 lb x 10 reps (+80 pts)
140 lb x 10 reps (+80 pts)

Heavy bench week 1. Vids for setup et al are below. Nothing terribly difficult, just still getting used to benching in this area.

Dumbbell Bench Press:

45 lb x 8 reps (+55 pts)
50 lb x 8 reps (+59 pts)
50 lb x 8 reps (+59 pts)

50s seem like a good place to start

Barbell Squat:

95 lb x 10 reps (+59 pts)
120 lb x 10 reps (+70 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)

Heavy squats week 1. I could feel myself going off, getting some butt wink, but I think I just need to warm up more. I kind of just jumped into these, because of time constraints.

Barbell Deadlift:

65 lb x 10 reps (+48 pts)
95 lb x 10 reps (+59 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)

Light deads week 1. Tried to keep everything that I had written in mind. Was reminded to be explosive, which you can see in the second set of deads more than the first. I think they're coming along!

Pendlay Row:

95 lb x 8 reps (+43 pts)
95 lb x 8 reps (+43 pts)
95 lb x 8 reps (+43 pts)

These were easy as ... Will be bumping to 135lbs next session.

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

Bench:



Squat:



Deads:

So I need to get to the gym even earlier on Fridays for Day 5 ... Hoooo boy the schedule changes.

Also... Chalk is f&*&ing badass. Every gym should allow chalk. Damn!

[Bumpus]

There was a woman behind the camera doing snatches.

Sounds sexual.


You get a wicked arch there on the bench, looks like a nice setup.

[moshvr]

Good session there man. Bench arch looks great!

[xvicknumber7x]

Missed the boat on the new thread for like a month, but finally...

IN.

[MatTheCur]

Sounds sexual.


You get a wicked arch there on the bench, looks like a nice setup.

Bwahahahahah it does, eh? I changed it 3 times before I settled on that.

Good session there man. Bench arch looks great!

Thanks! Nick wants me to try setting up my traps first, so I'll be giving that a shot on Tuesday. Kind of sucks that the new programming is going to have to wait for a week ... I have a touch-up with Lasik on Friday, so no lifting for 7 days.

Missed the boat on the new thread for like a month, but finally...

IN.

SuhWEEEEEEEEEEEEEEEEEEEEEEEET <3

[jshaw5]

Form is looking good man. All that was in one session?

[MatTheCur]

Form is looking good man. All that was in one session?

Yessir! Long session is long, hahah!

Deads had some back rounding during the sets, and I'm still not shoving my knees out enough on squats ... Getting there though!

Bench form looks good, and it feels good ... I'm being asked to try setting up differently (feet on bench), so I'm going to see what that does for me.

[moshvr]

Thanks! Nick wants me to try setting up my traps first, so I'll be giving that a shot on Tuesday. Kind of sucks that the new programming is going to have to wait for a week ... I have a touch-up with Lasik on Friday, so no lifting for 7 days.

Waaaahhh?? Really??

Why the touch up? I had Lasik maybe 8 months ago now and almost had to have it re-done, but they managed to keep things under control with some crazy drugs lol

[MatTheCur]

Waaaahhh?? Really??

Why the touch up? I had Lasik maybe 8 months ago now and almost had to have it re-done, but they managed to keep things under control with some crazy drugs lol

They didn't get all of the astigmatism in my left eye, so I'm still seeing a bit double from there. I've had a few check-ups that confirmed the issue.

[moshvr]

They didn't get all of the astigmatism in my left eye, so I'm still seeing a bit double from there. I've had a few check-ups that confirmed the issue.

Dang. Good luck with that man. Not a procedure I'd really want to repeat lol

[MatTheCur]

Dang. Good luck with that man. Not a procedure I'd really want to repeat lol

Thanks

Meh... it wasn't that bad, really. Dunno if you had a bad experience or what? I had Dr. Demers, who's one of the founding surgeons of Lasik MD, and it was stupid freaking smooth and painless.

[jshaw5]

Meh... it wasn't that bad, really. Dunno if you had a bad experience or what? I had Dr. Demers, who's one of the founding surgeons of Lasik MD, and it was stupid freaking smooth and painless.

I had the same experience. My eyes stung a bit on the ride home, but other than that, the procedure was quick, easy, and painless.

Yessir! Long session is long, hahah!

Deads had some back rounding during the sets, and I'm still not shoving my knees out enough on squats ... Getting there though!

Bench form looks good, and it feels good ... I'm being asked to try setting up differently (feet on bench), so I'm going to see what that does for me.

I didn't think knee cave looked bad. Squat stance was a bit wide for my liking, but it seems to work for you.

I just tried the feet up method on Thursday. While it was a stupid move to try something new on the last week of Macenko with only 1 session before my planned max attempt (which I ended up nixing), I could definitely feel the improvement in my arch. Unfortunately my back started to cramp up on my heavy set. I think it's going to take some getting used to.

[moshvr]

Thanks

Meh... it wasn't that bad, really. Dunno if you had a bad experience or what? I had Dr. Demers, who's one of the founding surgeons of Lasik MD, and it was stupid freaking smooth and painless.

I just hate **** near my eyes .. not painful at all and super fast. My body rejected it a bit though and I had a crazy rush of white cells head to my eyes which caused some pretty nasty inflammation. Not a fun recovery!

Sorry for the thread jack

[MatTheCur]

I had the same experience. My eyes stung a bit on the ride home, but other than that, the procedure was quick, easy, and painless.


I didn't think knee cave looked bad. Squat stance was a bit wide for my liking, but it seems to work for you.

I just tried the feet up method on Thursday. While it was a stupid move to try something new on the last week of Macenko with only 1 session before my planned max attempt (which I ended up nixing), I could definitely feel the improvement in my arch. Unfortunately my back started to cramp up on my heavy set. I think it's going to take some getting used to.

I'm going to give a narrower stance a try on Thursday, just for sh!ts'n'giggles. It may actually help with bouncing out of the hole, and keeping my knees out. I'll also be doing feet up on Thursday. I'm just so used to setting my feet first (a la "So you think you can bench" series)... It's a light bench day, so I shouldn't have a problem.

I just hate **** near my eyes .. not painful at all and super fast. My body rejected it a bit though and I had a crazy rush of white cells head to my eyes which caused some pretty nasty inflammation. Not a fun recovery!

Sorry for the thread jack

lol ... Once I saw what was happening with the flap, and the fact that I really didn't have anywhere else to look, I was fine with the whole thing. My body didn't reject it, they just didn't get everything the first time. I'm confident this will be the last time I need a touch up for ages. And it's pretty recent, too, so the flap hasn't really healed 100% yet.

[KenshinH]

Laser eye surgery has been in consideration for a long time (I wear contacts). Just haven't pulled the trigger yet because my eyes aren't that bad

[MatTheCur]

The Voluminous Program from Down Undah
Heavy deads - Week 2: 2013-01-14

Barbell Deadlift:

115 lb x 10 reps (+68 pts)
135 lb x 10 reps (+77 pts)
200 lb x 10 reps (+120 pts)
200 lb x 10 reps (+120 pts)
200 lb x 10 reps (+120 pts)

Back's still rounding, even though I'm trying to keep as tight as possible... I have to get working on my abs/core, so Ab Roller is making a debut as soon as I'm back in action.

Body Weight Glute Hamstring Raise:

5 reps (+11 pts)
5 reps (+11 pts)
3 reps (+6 pts)

Front Barbell Squat:

135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)

Set 3 was difficult, as I was having trouble keeping the bar on my shoulders.

Barbell Curl:

50 lb x 8 reps (+15 pts)
50 lb x 8 reps (+15 pts)
50 lb x 8 reps (+15 pts)

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



Talked to the coach this morning, and I'm thinking waaaaaay too much about my form. Also, ab roller. Woooohoooo lol

Laser eye surgery has been in consideration for a long time (I wear contacts). Just haven't pulled the trigger yet because my eyes aren't that bad

I've not regretted it, at all, even with needing a touch-up. Dat feel of no contacts/glasses

-5.25/-5.75 to 20/20? Yes plx!!

[jshaw5]

I've not regretted it, at all, even with needing a touch-up. Dat feel of no contacts/glasses

-5.25/-5.75 to 20/20? Yes plx!!

That feel when you wake up from your post lasik nap, take off the guards and you can see the alarm clock clearly

Nice session man. Bring back the vlog pls

[Woody-5]

Noice pulling and excellent front squats!
You using clean grip or cross arm?

[PeterGibbons316]

Barbell Bench Press:
140 lb x 10 reps (+80 pts)

Barbell Deadlift:
135 lb x 10 reps (+77 pts)

Let's work on correcting this issue.

Laser eye surgery has been in consideration for a long time (I wear contacts). Just haven't pulled the trigger yet because my eyes aren't that bad

Same here. I wear glasses because I can see better, but my eye sight isn't bad enough to even have to wear them when I drive. The one doctor I went to said it wasn't even bad enough for them to try to correct it with Lasik.

Back's still rounding, even though I'm trying to keep as tight as possible... I have to get working on my abs/core, so Ab Roller is making a debut as soon as I'm back in action.

Are you saying this because you see your back rounding or because you feel your back rounding? It didn't look all that bad in the video, but I'd wager your MMC is good enough now to judge back rounding by feel much better than by video.

Also 3x10 deads is nuts. I'm pretty sure my back would start rounding at the end of a 3x10 of deads as well - almost regardless of the weight.

Keep up the good work friend!