T Nation

5/3/1 Log. Going down fighting!


#1

G;Day all, long time lurker here.
Bit of an intro, turning 40 in a few months, have been lifting a fairly long time, bit half assed over last few years, still lifting regularly, just not with any direction or mean, and slowly got weak!
Anyway, a couple of years ago I was just shy of 120kg, followed 5x5 intermediate for ages, lifts: Squat 230kg, Bench 140kg, Dead 250kg raw

Getting back into it now, on my second cycle of 5/3/1 with BBB (ran ithere and there few years ago). Now as of this morning I’m 97kg, looking much better than previously, and feeling much better, have cleaned up my diet alot recently, not eating like a fat ass. Pulled 180kg easily today, which felt bloody good, squatted 160kg with ease Sunday which felt bloody awesome, can’t wait to push it back to over 200. Deload week is supposed to commence now…


#2

So deload started today, third lifting day in a row, I don’t usually do that but I’m home with a sick kid (influenza A), so need something to keep me busy, I usually only go 2 days back to back with walking, bag work and karate sessions in between, (little fella started last year and roped me in to it, forced hour and half of cardio at least a week, and I hate cardio, and saves just sitting there watching). Final week of second round of 5/3/1 with no deload week, just finished yesterday with lifts of Squat:160kg easy, Bench:110kg, Mil Press: 65kg, Deads: 180kg easy.
Now the pressing is a decent number for me, I am surprised this has rebounded so quickly as I have always sucked at pressing, no matter how hard I tried, my max bench was 140kg after a Smolov run, then dropped as soon as I started squatting and deadlifting heavy again.

So I’m adding the deloads from now, I’ve run 5/3/1 a few times before and skipped most of the deload weeks, I know, stupid. And ran 5x5 for ages, usually in 6 week stints before resetting with great success, but will give 5/3/1 a go for a while, it seems to fit well with life at the moment.

First deload day today, felt like just piss farting about really, but I suppose that’s what it’s for.
Bench 3x5 - 60, 65, 70kg, slow and focussed.
Mil Press 5x10 - 35kg
Pullups, palms away, shoulder width, 5x5 BW
then some fluffing about with curls and shoulder stuff.

Will bash the bag around a bit later to get the blood flowing again too, a few punching and kicking drills for shits and giggles.


#3

Best of luck. I’ll be following.


#4

Thanks Crippler.

Not much happening today, Squat deload week, so squats
100 x 5, 110 x 5, 115kg x 5
Hyperextensions BW x 10, 5kg x 10, 10kg x 10, 20kg x 10 BW x 10, just bought a new hyper bench, my old one had been welded and welded and was stuffed, this one however doesn’t have the split pad and squashed the old fella and balls! Might have to cut it up and modify it!
Then fluffed around with some calf stuff, ab stuff and behind neck chins for triples in between sets of stuff.


#5

Finished the deload with Mil Press day on Sunday with a whole host of other stuff as the deload just feels like fluffing about and with an hour of karate in the morning (still fucks me up) and Deads yesterday.

Bench today warmup then 80kgx5, 85x5, 90x5
Mil Press 40kg x 10x10x10x10x10
V-Bar Rows, 50kg x 10x10x10x10x10
then some BB curls for shits and giggles
farkin freezin in the garage this arvo, Killswitch Engage cranked for motivation


#6

Deload is always hard for me, because the ego wants to kick in.


#7

Bloody freezing in the garage this morning, time to piss off winter!!!
A bit sluggish this morning, I’m thinking too many Ciders last night watching the footy and yelling at the TV!!!

Squats warmup then 120kg x 5, 130 x 5, 140 x 5
Hyperextensions - BW x 10x10x10x10x10
Behind Neck Chins BW x 3x3x3x3x3 slowly
Standing calf raises - 140kg x 10, 100x10x10x10x10


#8

Military Press today, feeling bloody good!
Mil Press, warmup then, 45kg x 5, 50 x 5, 55 x 5
Bench 60 x10x10x10x10x10
1 arm landmine row, 30kg x 10x10x10x10x10
then some fluffing around with abs


#9

Winter? Aussie?


#10

Yeah mate


#11

Well missed a couple of lifting days due to going away wheeling and spending a few nights in the swag :slight_smile: a few hundred k’s from home in the middle of nowhere. Well weight is down to 96kg in the morning
Deads were done last week, just the deads, no assistance as I was busy getting shit ready for camping :slight_smile:
Yesterday, Bench warmup then 85kgx3, 90x3, 95x3 easy as piss
Military Press, 40x10x10x10x10x10
V- Bar Rows, 50kgx10x10x10x10x10

Today, Squats, warmup then 135kgx3, 145x3, 155x3 last set felt heavy, hmm, horrible, considering this used to be a warmup weight not that long ago.
Hyperextensions, BW x 10x10x10x10x10
Standing Calf Raise, 100kgx20x20x20
Behind neck pullup, BWx3x3x3x3x3, slow


#12

Well, home early from work so thought I’d bang out the next day seeing as I missed last week due to being away and despite having a shit sleep and waking up with a cold I feel bloody good, it must be the warm spring weather finally today!!!
Military Press, quick warmup then 50kgx3, 55x3, 60x3
Bench, 60kgx10x10x10x10x10
1 arm landmine row, 30kgx10x10x10x10x10
then some curls for shits and giggles!!!


#13

Deads today, not really feelin it! Have had some chesty sort of thing, coughing up shit and feeling a bit off! Heaps of shit going around this year, Mrs and kids have been sick and everyone around me, bastards!
warmup then 150kgx3, 160x3, 170x3
Squats, 60kg x20x20, so light but I was sucking air like crazy, and it cleared out the lungs :slight_smile: !
Shrugs, 70kgx10x10x10
Landmine Russian twist thingos, Barbell x 20x20x20
then some piss farting about with lateral raises


#14

Good stuff man. I turned 40 a few months ago. The benefit is we have old man strength just starting to kick in.

Toby Keith said it best:
“I’m not as good as I once was, but I’m as good once as I ever was.”


#15

Thanks Alive Again :slight_smile:

Weighed in @95kg this morning in my jocks, haven;t been this light in a bloody long time bench today
Bench: warmup then 80kgx5, 90x3, 100x1, 105x1, 110x1, 115x1, 100x3 probably not low enough on the 115,
Military Press, 30kg x10x10x10x10x10
Inverted Face Pull BW x 8x8x8x8x8, never done these but wow they feel good.
then to finish off, some fat grip BB curls
had some old Living End cranked up for motivation :smiley:


#16

Squats: warmup then 120kgx5, 140x3, 160x1, flew up easily, was gonna do some heavier singles but was rushing to the loo between sets with the squirts.
Standing calf raise 140kgx10x10x10x10x10
Behind neck pull-up BWx5x5x5
That’s about all I could muster with my guts feeling like it’s ripped apart


#17

Some nice warm weather here today, 24*C, bloody beauty!
Military Press, warmup then, 50kgx5, 55x3, 60x1, 65x1, 70x1, just made it, gotta be a PB for me, I have always struggled with any pressing and have push pressed more but not strict press, so woo hoo!
Bench 60kgx10x10x10x10x10
1 arm landmine row, 30kg x10x10x10x10x10, I am liking how these meadow or landmine rows feel compared to normal bent rows, not sure of proper name but for me it’s my barbell jammed in the corner of my power rack and rowing the suckers with 1 arm, haha!


#18

Pulled 200 today for the first time in a few years, felt bloody excellent,
Deads, warmup then 140kgx5, 160x3, 180x1, 200x1 just to prove to myself I could still do it :grinning:
Squats, 60kgx10x10x10
Inverted row, BW x8x8x8x8x8
Barbell Russian Twist thingos, BBx20x20
that’s about all I could muster with my head still full of snot!


#19

Skipping the reload, fuck it! I hate the reload! Will consider it after this next block.
This is how I feel after being knocked down with a migraine since Friday night, the mongrel came in while at a mates house watching the footy on Friday night and hung around until lunch yesterday and left me feeling like I’d been hit by a road train for the rest of the day!

1 hour and a bit of karate to kick my ass this morning, still felt good this arvo so cranked out bench.
Bench, warmup then 80kgx5, 90x5, 95x5, 90x5, 80x5
Military Press, 40kgx10x10x10x10x10
V bar rows, 50kgx10x10x10x10x10
Now I’m feeling a little thrashed, still have to mow the damn lawn!!!


#20

Squats, warmup then, 120kgx5, 140x5, 150x5 felt bloody good!
Hyper extension, 20kgx10x10 10kgx10x10x10
Neutral Grip Chins, BWx5x5x5x5
Standing Calf fluff, 100kgx20x20x20