Justin Matney Posted November 29, 2015 Author Share Posted November 29, 2015 11/29/2015 Squat:315x3x5 Bench (w/slingshot): 275x5, 305x5, 315x2x3 Dumbbell row: 70x12, 100x10 Felt pretty rough. Ear infection I think, lifted anyway. Had to break out the slingshot. What an ingenious piece of equipment. Very much reminds me of the board presses we used to do in high school to break plateaus. This may be more effective though, as you still get a full range of motion and reinforced form. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted November 29, 2015 Author Share Posted November 29, 2015 https://youtu.be/xji3MpDe8zw Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted December 4, 2015 Author Share Posted December 4, 2015 (edited) 12/4/2015 Squat: 365x3x5 OHP: 170x5, 170x2, 155x5, 165x5 Deadlift: 365x3 Did Difranco's Agile 8 before lifting. Sounded like a big bowl of rice krispies, snap, crackle, pop. My son was laughing at me :| Squats went up like butter again. Really stalling out on ohp and deadlift. Starting to wonder if I'm not cramming too much into one workout. A friend suggested switching to madcow 5x5, so I may check that out. I think I've milked the linear progression dry. Distinct possibility that I'm just took damn fat to get into good deadlift position (I'm typing that as I order pizza). Too much beer, too much everything. I really have to get my diet lined out. Edited December 4, 2015 by jmatney Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted December 7, 2015 Author Share Posted December 7, 2015 Did not have time to lift today. On the road now. Will go to the university fitness center to lift if schedule permits. Been doing mobility work along with rehab work on my still nagging elbow. Limber 11, extensor bands, armaid, etc. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted December 11, 2015 Author Share Posted December 11, 2015 12/11/2015 Only had time to squat today. My sister had a kid this morning so we're driving down to meet him. Good session though: 225x5 275x5 315x1 385x1 405x1 225x10 First time getting under 405 in quite a few years. Went up no problem. Unracked 455 but decided against it. I'd say I'm good for 430 for a single, belt only. Maybe more. Still have some nagging lower back pain. Might just be part of being in my mid 30s. Trying to figure out my maxes this weekend so I can start 5/3/1. Interested to see if I can deadlift 405 fresh. I always deadlift after squats and overhead presses, so I'm usually toast by then. Going for about 300 on the bench and 185 ohp. We will see. Other than that, been doing lots of mobility training, as well as forearm rehab with the armaid. I love that thing. Quote Link to comment Share on other sites More sharing options...
Geralt Posted December 12, 2015 Share Posted December 12, 2015 Congrats with the family multiplication Those are some good numbers to start with 531 already. Nice. I like 531 btw, gave it a good whirl a while ago and finished a cycle. It has more achievable rep counts for me, since with daily life, I am not always up to massive PR sessions when they are scheduled. This programs works perfectly fine for that. Good is good, and more is better, but not required. Makes it less mental if you catch my drift. 1 Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted December 13, 2015 Author Share Posted December 13, 2015 Congrats with the family multiplication Those are some good numbers to start with 531 already. Nice. I like 531 btw, gave it a good whirl a while ago and finished a cycle. It has more achievable rep counts for me, since with daily life, I am not always up to massive PR sessions when they are scheduled. This programs works perfectly fine for that. Good is good, and more is better, but not required. Makes it less mental if you catch my drift. Thanks buddy. Good to get some feedback on 5/3/1. Flexibility (schedule wise) is key for me, with 2 young kids and having to dedicate nearly 90 hrs per week to my job. Not complaining, I'm blessed beyond measure. Does get somewhat hectic at times though. Indian summer here in WV, so I had to take advantage of the weather today. Broke up my yard work with max bench attempts. Worked up to 290. Tried 300, but only got it about a third of the way up. Ridiculously weak. Good to know where I stand anyway. Been pretty diligent with armaid therapy as well as the limber 11 mobility stuff. Quote Link to comment Share on other sites More sharing options...
Geralt Posted December 13, 2015 Share Posted December 13, 2015 Congrats with the family multiplication Those are some good numbers to start with 531 already. Nice. I like 531 btw, gave it a good whirl a while ago and finished a cycle. It has more achievable rep counts for me, since with daily life, I am not always up to massive PR sessions when they are scheduled. This programs works perfectly fine for that. Good is good, and more is better, but not required. Makes it less mental if you catch my drift. Thanks buddy. Good to get some feedback on 5/3/1. Flexibility (schedule wise) is key for me, with 2 young kids and having to dedicate nearly 90 hrs per week to my job. Not complaining, I'm blessed beyond measure. Does get somewhat hectic at times though. Indian summer here in WV, so I had to take advantage of the weather today. Broke up my yard work with max bench attempts. Worked up to 290. Tried 300, but only got it about a third of the way up. Ridiculously weak. Good to know where I stand anyway. Been pretty diligent with armaid therapy as well as the limber 11 mobility stuff. Wow what kind of work do you do? How do you manage to squeeze training in besides family and work? Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted December 13, 2015 Author Share Posted December 13, 2015 (edited) Well I'm just away for that long, usually 4 days at a time. Off Friday Saturday Sunday. Sometimes a gym is available but sometimes not. I usually lift in the garage Friday and Sunday, seldom Tuesday on the road. Trying to work into a position that gets me off the road. I do telecom work. Edited December 13, 2015 by jmatney Quote Link to comment Share on other sites More sharing options...
Geralt Posted December 14, 2015 Share Posted December 14, 2015 Well I'm just away for that long, usually 4 days at a time. Off Friday Saturday Sunday. Sometimes a gym is available but sometimes not. I usually lift in the garage Friday and Sunday, seldom Tuesday on the road. Trying to work into a position that gets me off the road. I do telecom work. Ah ok. Thnx. Keep it up. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted December 14, 2015 Author Share Posted December 14, 2015 Maxed on deadlift and standing overhead press today. Worked up to 405 on deadlift and 200 on standing OHP. Deadlift performed alternate grip traditional stance. Thing is I felt like I had A LOT more in the tank, 50 more pounds at least, but I don't trust my lower back lately. So I played it relatively safe. 200 on OHP was pretty strict and a grinder, but it was a great feeling rep. Had hoped to hit 200 for a single by the end of the year. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted December 15, 2015 Author Share Posted December 15, 2015 I think I did something bad. Pain in the nerve shooting down my hip to my ankle. That can't be good. Quote Link to comment Share on other sites More sharing options...
Geralt Posted December 15, 2015 Share Posted December 15, 2015 Possibility to see a chiro or manual therapist? Sound like a nerve impingement. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted December 16, 2015 Author Share Posted December 16, 2015 Feels a lot better today. Being on my feet at work did wonders. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted January 1, 2016 Author Share Posted January 1, 2016 There's the 405 squat from a few weeks ago. Looks like I had a lot more in the tank, but I'm using 405 as my max for 5/3/1, which I'm starting Monday. Had planned on starting today, but I've been dealing with some godawful virus for a week now and I'm in no condition. I believe I was overthinking the lower back stuff. I've taken the last few weeks off and it has all resolved. A few weeks of rest was all I needed. Working local for a few months to start 2016, so I'm gonna use that opportunity to really dig into 5/3/1 and clean up my diet. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted January 2, 2016 Author Share Posted January 2, 2016 Feeling much better, so I started 5/3/1 today. 1/2/2016 Squat 240x5 275x5 310x12 40 bodyweight lunges 10 ab wheel rollouts Actually pretty exhausted from this. The respiratory stuff kept me slightly short of breath for the duration - just enough to notice. Luckily it was in the mid 40s in the shed so the cool air felt great on my lungs. That last balls to the wall set is already my favorite aspect of this program. Something quite barbaric about pushing out double digit reps with relatively heavy weight, particularly on squat. Could only manage 10 rollouts on the ab wheel due to my elbow. Absolutely on fire. Looks like I've finally found something that aggravates the elbow worse than bending conduit with a hand bender, lol. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted January 4, 2016 Author Share Posted January 4, 2016 1/4/2016 Standing OHP 115x5 135x5 155x7 No time for accessory work this morning as I woke up late. Maybe tonight after work. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted January 8, 2016 Author Share Posted January 8, 2016 1/8//2016 Deadlift 240x5 275x5 310x6 Dumbbell rows 50x15 65x15 Wrist thingy pronation/supination 2x25x20 Still haven't recovered from being sick. Getting worse again actually. Zero energy today. Had planned on deadlift and bench, not a chance though. Was lucky to get that 6th rep on 310. Pitiful. Already in love with the wrist thingy. Never had such an insane forearm pump, puberty notwithstanding. Very psyched about using this thing. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted January 10, 2016 Author Share Posted January 10, 2016 1/10/2016 Bench 170x5 195x5 220x11 Skull crushers 50x20 Bodyweight pushups 2x10 Wrist thingy Pronation/supination: 25x2x20 Ulnar/radial deviation:25x2x20 The shed was COLD today. Everything felt great though. Week 1 of 5/3/1 is over, and I'm really digging it. Already looking forward to next week. Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted January 12, 2016 Author Share Posted January 12, 2016 1/12/2016 Squat 255x3 290x3 330x6 Bodyweight lunges x2x20 Hanging leg raises x2x10 Wrist thingy pronation/supination x2x20 Ulnar/radial deviation x1x20 Felt kinda tight and tired all over, went double on my last set anyway though. Still getting used to this legit lifting belt. Having a hard time getting it tight enough. First try at the hanging leg raises, which I'm sure looked comical. 1 Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted January 15, 2016 Author Share Posted January 15, 2016 (edited) 1/15/2016 Abbreviated agile 8 to warm up (flexible 4?) Standing OHP 125x3 145x3 160x5 Deadlift 255x3 290x3 330x6 Dumbbell rows 75x15 100x10 Ez curlz 65x2x10 Wrist thingy Pronation/supination 25x4x20 (both hands both directions) Ulnar/radial deviation 25x2x5 Edited January 15, 2016 by jmatney Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted January 17, 2016 Author Share Posted January 17, 2016 1/17/2016 Bench 180x3 210x3 235x8 Skullcrushers 65x3x10 Bodyweight pushups 3x10 Wrist thingy 35x3x20 all directions Quote Link to comment Share on other sites More sharing options...
avasatu Posted January 18, 2016 Share Posted January 18, 2016 As someone who ran 5/3/1 with great success in the past, I would consider adding Wendler's "first set last". Do your first working set for as many reps as possible until near failure (or cap the reps) after the last work set. 1 Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted January 21, 2016 Author Share Posted January 21, 2016 (edited) 1/21/2016 Squat 275x5 310x3 345x10 OHP 135x5 155x3 170x3 Bodyweight lunges x3x20 Good mornings 95x3x10 Hanging leg raise x15 Wrist thingy pronation/supination 35x3x20 Front/rear sledge lever 3x10 Brutal squat day. Felt awesome. 22 degrees outside, I really need to invest in a kerosene heater for the gym. Long underwear made it tolerable. Loosened up my back warming up for OHP and something snap crackle popped. Dumb. No big deal. Pushed through anyway. Edited January 21, 2016 by jmatney Quote Link to comment Share on other sites More sharing options...
Justin Matney Posted January 25, 2016 Author Share Posted January 25, 2016 1/24/2016 Deadlift 275x5 315x3 345x5 Dumbbell rows 75x16 100x12 Wrist thingy pronation/supination Quote Link to comment Share on other sites More sharing options...
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