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

[MatTheCur]

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

I'll do my best for the vlog And yeah, totally know that feel. Love it!

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

Tried clean for a set, but I couldn't even keep it off the rack, so I went back to cross arm. I'm going to be stretching out my clean grip before each set, and try to get a bit more mobility in my RCs.

Front squats were haaaaaaaaaaaaaaaaaaaaaaaaard. Took a lot outta me.

Let's work on correcting this issue.

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.

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!

I can see AND feel it. I know it's not terrible and that my back fat is contributing to the look, but I can still see myself losing tension, even during the first set. Still working on the setup, and trying not to bounce into the pull. That's my biggest problem, but at least I've been able to lean back more and correct the original SLDL problem.

The 140 bench and 150 squat will change. He just started me over with light weights to work into the program. Within 6 weeks I'm squatting 2 plates... By the end of the 15 I should be squatting 3. Bench hits 2 plates in 12 weeks, and ends repping 2x2 @ 250. I'm not too worried about it.

They are tiring, no joke! Thanks man

[liftingson]

for whatever reason I didnt know you had a new thread.. Glad to finally be here!
Your lifts are looking good man. back rounding didnt look too bad.. 3x10 deads is a massive load

[MatTheCur]

for whatever reason I didnt know you had a new thread.. Glad to finally be here!
Your lifts are looking good man. back rounding didnt look too bad.. 3x10 deads is a massive load

Woo! Welcome back I think the back fat is contributing to it, but there's room for improvement. Working on it!

My touch up has been moved to the 7th of February, so I get to at least start the third and fourth weeks of the programming, which is exciting... Means I move from 3x10 to 3x8.

I'll also be moving my squat stance in a bit for light squats today, to see how that affects angle and back tension. I may have been using too wide a stance, to be honest...

[xvicknumber7x]

From my own experience, clean grip comes really quickly. I started using the Oly stuff last January and I remember it giving me problems for like, 3-4 weeks. What helped me was going through a warm-up complex with just an empty barbell before a workout. I'd do Hang Jump Shrug, Hang Clean, Front Squat, Push Press, BB Row and BB RDL. Seemed to loosen up my wrists really well.

[MatTheCur]

From my own experience, clean grip comes really quickly. I started using the Oly stuff last January and I remember it giving me problems for like, 3-4 weeks. What helped me was going through a warm-up complex with just an empty barbell before a workout. I'd do Hang Jump Shrug, Hang Clean, Front Squat, Push Press, BB Row and BB RDL. Seemed to loosen up my wrists really well.

I'll see about working that in after I come back from my touch-up.

Just wanted to drop in and say that I'm alive. I have two workouts to post (Thursday and today), but will only be able to do so tomorrow. Vids included.

[MatTheCur]

The Voluminous Program from Down Undah
Light bench and squats - Week 2: 2013-01-17

Barbell Bench Press:

45 lb x 10 reps (+42 pts)
95 lb x 10 reps (+59 pts)
110 lb x 10 reps (+65 pts)
110 lb x 10 reps (+65 pts)
110 lb x 10 reps (+65 pts)

Narrow grip (between regular and CGBP)

Standing Military Press:

75 lb x 8 reps (+75 pts)
75 lb x 8 reps (+75 pts)
75 lb x 8 reps (+75 pts)

Barbell Squat:

95 lb x 10 reps (+59 pts)
115 lb x 10 reps (+68 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)

Lying Dumbbell Tricep Extension:

25 lb x 8 reps (+17 pts)
25 lb x 8 reps (+17 pts)
25 lb x 8 reps (+17 pts)

Squeezed out the last couple of reps on set 2 and 3. I'll be keeping 25lbs for a bit, it would seem.

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The Voluminous Program from Down Undah
Heavy bench and squats, light deads - Week 2: 2013-01-19

Barbell Bench Press:

95 lb x 10 reps (+59 pts)
115 lb x 10 reps (+68 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)
150 lb x 10 reps (+86 pts)

Heavy bench week 2

Dumbbell Bench Press:

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

Barbell Squat:

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

Heavy squats week 2

Barbell Deadlift:

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

Light deads week 2. No warm up, as the lower body was warm from squatting.

Pendlay Row:

135 lb x 8 reps (+56 pts)
115 lb x 8 reps (+49 pts)
115 lb x 8 reps (+49 pts)

135 was a BIT too heavy, and I was losing form. 115-120 will be my sweet spot to move up for now.

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[KenshinH]

Enjoyed the vlogs bro! Nice work

More shots of the chick doing clean and jerks pls

[MatTheCur]

Enjoyed the vlogs bro! Nice work

More shots of the chick doing clean and jerks pls

Not like they used to be, but hey, they work. Thanks

How'd the voiceovers sound?

You dun wan c dat chix, be leaf me. I'll see if I can't get some of the other decent bootay that comes in that section of the gym.

[KenshinH]

Not like they used to be, but hey, they work. Thanks

How'd the voiceovers sound?

You dun wan c dat chix, be leaf me. I'll see if I can't get some of the other decent bootay that comes in that section of the gym.

The voiceovers sound good.

I was playing around with that idea for my vids, but I don't like to explain much AND I don't like hearing myself either Maybe I'll do a test run one of these days.

[Woody-5]

Solid work fella! Eat that volume up!

[MatTheCur]

The voiceovers sound good.

I was playing around with that idea for my vids, but I don't like to explain much AND I don't like hearing myself either Maybe I'll do a test run one of these days.

I think the worst part is matching it up to the video itself. Still trying to figure out a way to watch while recording, and not be off when putting it in.

Good to know that it sounds good good good good

[liftingson]

solid lifting man...lots of volume!!

[johnblythe]

lovin those sets of 10, eh?

[MatTheCur]

Solid work fella! Eat that volume up!

Thank you, monsieur!

solid lifting man...lots of volume!!

Yeah ... Glad it's tapering down a bit this week

lovin those sets of 10, eh?

Almost as good as the 5x10 on BBB

[MatTheCur]

So, when the time comes, this will probably be what I'll invest in to start the home gym:

http://www.flexcart.com/members/elit...id=120&pid=576

Should fit in the garage no problem. I'm picturing it near the back wall. I'll have to take a picture of the garage at some point, and maybe draw up some plans for how I'd like to place things.

The only problem with it, is that there's a slight downwards slope to a HUGE drain cover in the middle. Maybe I'll get a pic when I get home today, so you all can see what I mean. I wonder how it'll work when I want to get things in there, but level.

[jshaw5]

Yay, return of the vlog!!!!! I like the voiceovers. The more narrow squat stance looks better on you. I just started doing the feet on bench setup too, definitely better arch from it. The legs on that bench would drive me nuts, right where I like to put my feet.

Go with this one for the home gym

[xvicknumber7x]

That'd be an amazing setup dude... I would die if I had that.

[MatTheCur]

Yay, return of the vlog!!!!! I like the voiceovers. The more narrow squat stance looks better on you. I just started doing the feet on bench setup too, definitely better arch from it. The legs on that bench would drive me nuts, right where I like to put my feet.

Go with this one for the home gym

[img]http://www.flexcart.com/members/elitefts/sigrack-450-4.jpg[/imgx]

That'd be an amazing setup dude... I would die if I had that.

If I win the lottery, that'll be my first purchase... Otherwise, no way in h-e-double hockey sticks would I be able to shell out 10 grand for that. Plus shipping. Plus weights. Plus bands.

But... Holy cow my gym would be complete with that... Would it even fit in the garage?! Maybe... lol

Monday's workout will be up today, the video will be loosely edited. I didn't get to the gym last night, because there were more pressing family matters at home (nothing life threatening, but we needed to iron some stuff out), so I'll be hitting up "Tuesday's" workout tonight after work.

[jshaw5]

Yeah if you can afford to buy that set, you could probably afford to build a garage around it lol.

That power rack combo looks pretty sweet, but I'd imagine you could get more for less elsewhere, especially if you go to craigslist or something.

[MatTheCur]

Yeah if you can afford to buy that set, you could probably afford to build a garage around it lol.

That power rack combo looks pretty sweet, but I'd imagine you could get more for less elsewhere, especially if you go to craigslist or something.

Probably, but I'm thinking there's slim pickings here in Montréal. Though I'll keep my eyes open.

Most of the stuff being sold is the old screw-on bar sets, with "plates" filled with sand or concrete.

[MatTheCur]

The Voluminous Program from Down Undah
Heavy deads - Week 3: 2013-01-21

Barbell Deadlift:

135 lb x 8 reps (+75 pts)
155 lb x 5 reps (+75 pts)
185 lb x 3 reps (+74 pts)
205 lb x 2 reps (+71 pts)
220 lb x 8 reps (+133 pts)
220 lb x 8 reps (+133 pts)
220 lb x 8 reps (+133 pts)

Feels like I was losing it, slowly, during the sets. I know I rested only about 2 minutes between set 1 and 2, then about 4 minutes between 2 and 3. I really need to ab roll on my off days (I know I keep saying that... I just hate the feeling the next day...)

Body Weight Glute Hamstring Raise:

7 reps (+16 pts)
8 reps (+18 pts)
7 reps (+16 pts)

Trying for 30 ... Almost there.

Front Barbell Squat:
135 lb x 8 reps (+75 pts)
140 lb x 8 reps (+77 pts)
140 lb x 8 reps (+77 pts)

Second set was 4 reps clean grip, 4 reps normal grip

Barbell Curl:

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

Getting easier... Gonna do a Poundstone set next Monday.

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Not bad for almost 2 plates, but my form could be a bit better. I'm not getting completely upset about it, because I'm correcting my form, and almost starting over again... Slow and steady.

[KenshinH]

^^^ Nice shorts

Your hips are a little high at the start. Have you thought about dropping them lower?

[MatTheCur]

^^^ Nice shorts

Your hips are a little high at the start. Have you thought about dropping them lower?

Yeah, I'm working on it. I've been told that they've been a tad low, so I'm trying to find a middle ground. I didn't do so well this time 'round.

Little tweaks here and there.

[liftingson]

nice lifting man. Ive found when I do high rep deads, my form really goes to shiit. Even on 5/3/1 I stopped doing the AMRAP set. Started doing more sets, less reps

[MatTheCur]

nice lifting man. Ive found when I do high rep deads, my form really goes to shiit. Even on 5/3/1 I stopped doing the AMRAP set. Started doing more sets, less reps

The program goes down in reps, steadily, as the weight goes up. Slowly but surely I'll get there. High reps were more for practicing better form.

I think the one thing that I'm going to do is COMPLETELY disengage between reps, and start the pull as if it's the first time I'm stepping to the bar. That'll get me to re-set myself on every rep, and do the lift properly.

[jshaw5]

I think the one thing that I'm going to do is COMPLETELY disengage between reps, and start the pull as if it's the first time I'm stepping to the bar. That'll get me to re-set myself on every rep, and do the lift properly.

I've heard someone say to do this, might've been Tate. I say it's a good idea, I think treating a set of deadlifts like a bunch of singles makes for better setup and form.

You ever get a response from EliteFTS about the shorts?

[MatTheCur]

I've heard someone say to do this, might've been Tate. I say it's a good idea, I think treating a set of deadlifts like a bunch of singles makes for better setup and form.

You ever get a response from EliteFTS about the shorts?

It's in an article they have about 14 deadlift tips/tricks. Most of it is common sense... That one, however, I need to put into practice. I've been told to do it, too; I just ended up putting it on the back burner and thinking of other things first.

No. I never did. I think I'm going to call them in an hour here, and see what's up.

[MatTheCur]

Just got off the phone with EFS. The manufacturer of the shorts is discontinuing them, so they're slowly taking everything off the site.

Once they get a new provider, shorts will go back up... So it looks like I'm up sh!t's creek for the moment!

[Woody-5]

Sah-weet pulls, killer fronts and hella fine GHRs

I want to get a GHR bench for my gym

[PeterGibbons316]

I've heard someone say to do this, might've been Tate. I say it's a good idea, I think treating a set of deadlifts like a bunch of singles makes for better setup and form.

Agree completely. I've actually recommended in form check threads to actually let go of the bar and stand up between reps - force yourself to go through the same setup each rep.