Another Old Guy Goes 5/3/1

Bigger Stronger Leaner Over 35 Lifter
#1

I am going in! 5/3/1 starts Monday.

I plan to run 5/3/1 through the summer, with CT’s pre Anaconda protcol, until I run out of supplies and then switch to Anaconda 2 + 1 FINiBAR. September 1st start I bodybuilder through January, with Anaconda 2+ 1 FINiBAR. Febuary start a fat reduction plan to the 10% range.

Goal: 15+ muscle, -20 fat.

Other supplements:

Prograde Multi
Flameout
Rez-V
Alpha Male

42 years old, 195, 6’1"
Max
Bench 265
Squat 345
Deadlift 335
Military 135

Oh yeah, I am even going to hill run!

#2

JD, welcome. You’ll fit right in. Looking forward to following your progress.

#3

Welcome to the Zoo!

#4

[quote]OldGoat wrote:
Welcome to the Zoo! [/quote]

And please, Feed the Animals!!!

#5

First week:

Monday
Military Press
5x80
5x90
14X100

MB ball dip +45lbs 5x15
Chin 2x15 1x12 1x10
Cable Row 1x10 @ 160

Tuesday
Dead Lift * On the road, no straps, my grip gave before legs.
5x195
5x225
5x255

Leg Press 5x15 @315
DB Lunge 2x15 @35
Leg Curl 3c15 @ 120

Thursday
Bench Press
5x155
5x180
13x205
Incline DB 3x15 @ 55
DB Row 5x15 @ 55
Skull Crusher 3x15 @65

Friday
Squat
5x200
5x235
11x265
Good Morning 1x15 @45 1x15@85 2x15@105
DB Lunge 3x15 @40
Hanging Leg Raise 3x15

At a conference all next week, packing food, supplements, and finding a decent gym.

#6

Thank god you’re doing 5/3/1. mj was getting a tad too full.

#7

JD, good numbers. You have a very strong squat, and I certainly wouldn’t mind having your bench.

Keep posting.

#8

Way to kick ass on 5/3/1. You’re really repping out the last set. Good way to add the muscle mass.

#9

Thanks for the comments!

Feel pretty weak compared to some of the real lifters that post here… Looking foward to improving my numbers over time. I have never really deadlifted, love to squat and my military seems pretty weak.

I will post weekly, if any of you notice that I am doing something stupid please feel free to speak up.

My hams are still sore from Friday workout! Sweet!

JD

#10

Reading Meats, Petes and Hels threads makes everyone feel weak.

#11

Great lifting keep at it.

#12

Rough week, with conference and all, late nights, all day meetings, gym too far away. Doing week two this week. Report back on Sat.

#13

Good week.

Military
3x85
3x95
10x110

SB ball dip
5x15 + 45lbs
Chin
3x15
Cable Row
3x15 @120
Tricep Ex
3x15 @60
Fist Push up on bench
2x15

Dead Lift
3x210
3x240
8x270

Leg Curl
4x20 @ 90
Leg Press
4x20 @ 270
Bosa Plank
3 X 60 sec
Hanging Leg Raise
3x10

Bench
3x170
3x190
14x215

Incline DB
4x15 @40
Floor Fly DB
2x15 @20
DB row
3x15 @55
Lat Pull Down
2x12 @120
tricep ex
2x15 @100
Close grip Bench
2x15 @95

Squat
3x215
3x250
11x280

Good Morning
3x15 @115
Lunge DB
3x15 @40
Leg Extention
2x15 @100
Hanging Leg Raise
2x15

Have a great Memorial Day weekend, remember the reason!

#14

Hows does this look for the 1/2 thru the 3rd week?

Military Press
5x95
3x100
6x115

Incline DB
2x20x40lbs
2x15x40lbs

DB Row
5x15x55
Pull Up
2x12

Deadlift
5x225
3x255
7x285

Leg Curl
4x20x90
Leg Press
4x20x290
Leg Raise
4x15

#15

Lookin’ pretty good to me! 6 & 7 reps on your first 5-3-1 week is great.

#16

Felt pretty good today.

Bench Day

5x180
3x205
10x230

MB Dip
3x15 +45 plate
Fist close bench push up
3x15
Pull Up
4x15

#17

Deload week sucks, cant wait to get back in and hammer it next week.

JD

#18

[quote]jdhoyt wrote:
Deload week sucks, cant wait to get back in and hammer it next week.

JD[/quote]

It’s official. You are now one of us. We all LOATHE deloads!!! We do them, mostly, but we really dislike them.

#19

Week one of second month, I will drop all the assistance detail in the interest on space saving.

Military Press
95x5
100x5
105x13

Dead Lift
235x5
250x5
265x8

Bench Press
185x5
195x5
210x15

Squat
240x5
255x5
270x14

Good to be off the deload week! I was in Hawaii and it still SUCKED

Started ANACONDA 2 this week instead of the CT PRE/PARA prior to ANACONDA. Very clean diet, looking foward to the balance off the year, really clicked in on all phases. GYM/FOOD/REST.

I start I,BODYBUILDER in 9/1, any thoughts on rest in between 5/3/1 and the new program? Seems like a bit heavier deload week would be fine.

Mog

#20

Another week goes by

Military
100x3
105x3
115x10

Deadlift
250x3
265x3
280x4

Bench Press
195x3
210x3
220x13

Squat
255x3
270x3
290x9

Deadlift sucked, my lower back is a little tweaked from good morning the week before. Happy with the rest of the week.

Assistance lifts all improving too.

Mog