T Nation

Another Old Man just Trying to Get Strong

Well, not really that old. I just recently hit 35 this past march, and figured a log would help me stay focused on some of the goals I set for the next half of my life. Aside from stepping my game up as a husband & father, I want to be the strongest possible version of myself. What better way to get there than some good ol’ beyond 5/3/1! I ran original 5/3/1 through the last year and a half, until I got injured last summer playing recreation flag football.

I started beyond 5/3/1 about 5 weeks ago after testing maxes, and I will list my current training maxes below. The plan is 4 days a week, a 5th day on saturday for cleanup work (arms/calves/abs), leaving me 2 full rest days. I will eventually slip to a 3 day routine in August as my second daughter arrives! Right now there is no conditioning but I plan to incorporate prowler work into the squat & DL days. My gym has a low bar sled indoor, and I have a econo-prowler.

Important stuff:
Height: 6’1"
Weight: 234
Diet: ~3000 daily, aiming for 40/40/20 breakdown. Days I don’t train are around 2500, using the ‘100g carb cure’ rule.

5/3/1 training maxes (currently cycle 1, week 5)
Squat 330
Bench 235
Sumo 395
OHP 165

My goal right now is simply get to 315/405/500 for a couple reps each, injury free, and hopefully getting some tips on form from you guys along the way as I start posting videos.

I will report back tonight hopefully with a vid on my sumo deads. I had recently just transitioned over to them and really like the feel.

Time to get my shit on track!

So here we go…

Cycle 1 Week 5 day 4

Sumo deads

warm ups…
3x275
3x315
3+355 (got 8)

jokers
375x3
395x3
410x3
430x3 video below, wasnt happy with the speed on these so I did one more set
440x3 no video, was much faster though

First video ever, by means critique away on form.

accessory stuff…

unilateral leg press
4x20

reverse hypers
4x12

assisted glute ham raise
4x10

standing calf & hanging leg raises
4x10

nutrition wasnt bad today, got quite a few good meals in, did not track macros at all though.

meal 1: 2 eggs, 1 cup egg whites, some turkey bacon and ezekial bread. fish oil & vitamins
meal 2: went to diner with a coworker, egg white/cheddar/brocc omelette, home fries, 2 chorizo sausages
meal 3: 8-10oz lean ground beef, 1 bag steamer broccoli, 22 almonds
meal 4: same
pwo: 10oz home made chili (made with extra lean beef)

I need to start tracking this shit.

Cycle 1 Week 5 day 5

overhead press (no leg drive)

warm ups…
(all sets superset with close grip nuetral chins, 10reps)
115x3
130x3
150x3+ (got 8)

jokers
155x3
165x3
170x3
180x3

one set of AMRAP with 115 (13 reps)

accessory…

DB bench superset with chest supported rows, various grips.
75x10
100x10
100x8
90x10
90x8

incline DB
75x12
75x11x5x3 rest paused

db rear delt raises, superset with db side raises
4x15-20

Nutrition not bad today, still not done yet and I have some recreation flag football tonight for ‘cardio’.

meal 1: 4 eggs, 1 cup oats + 1 scoop vanilla whey.
meal 2: 2 scoops vanilla whey, 16oz 2% milk, frozen banana
meal 3: pwo, same as meal 2.

need to get some solid food in soon…

Cycle 1 Week 6 day 1

came in a little under what I wanted for calories and training was cut short because wife is sick.

squats

warm ups…
245x5
280x3
315x1 (got 8)

jokers
345x1
380x1
405x1
440x1 with a little spot help.

box squats
135x3x3x3 (3 reps, 3 breaths, repeat)
185x3x3x3
225x3x3x3
275x3x3x3
315x3x3x3
375x3x3x3
2 sets of reverse hypers and 2 sets of glute ham. Here is a vid of the 345x1 for form check.

cals for the day were around 2600, 280g carbs, 55g fat, 330g pro.

Cycle 1 Week 6 day 2

was ravenous with the food today!

cals 3400
pro 340
carbs 250
fat 115

bench (all reps paused for 1 sec, all sets supersetted with nuetral grip chins)

warm ups
175x5
200x3
225x1 (got 8)

jokers
245x1
270x1
280x1
290x1

185x11 w/ 3 sec pause each rep

accessory…

low incline db superset with chest supported rows
100x8
90x9
80x10
80x10

rear delt DB flies superset with band lateral raises (meadows style)
4x10-15

Cycle 1 Week 6 day 3

Sumo deads

warm ups…
295x5
335x3
375x1 (got 10)

jokers
415x1
455x1
490x1
530x1 PR!
550x1 new PR lol. Was feeling good so i figured why the fuck not, right?

video of 530 below, buddy is sending me the 550 video.

accessory
hack squat machine
135x10
225x10
315x10
405x10 (got a little help from partner)

reverse hypers and glute ham raises
4x10-12

hanging leg raise
3x amrap

nice lift!

Cycle 1 Week 6 day 4

OHP - all superset with wide grip chins

warm ups
115x5
135x3
145x1+ (got 10)

jokers
160x1
175x1
190x1
205x1 PR!! video below

AMRAP set
135x12

accessory…
DB bench superset with chest support row (pronated grip)
110x6
110x5
100x8
100x8
100x8

reverse pec dec superset with mini-band side raises
5x10-15

IN…love 5/3/1

[quote]chobbs wrote:
IN…love 5/3/1[/quote]

No doubt brotha. I’m manning up now and adding the prowler/gpp work on the lower body days now.

Cycle 1 Week 7 day 1

Supposed to be deload week, postponing since I am going to florida soon and plan not to train down there, just gonna do some GPP on the beach.

Squat

warm ups…
225x5
255x5
290x12 (last 2 had a few deep breaths in between reps)

jokers
305x5
320x5
335x5
350x5 (felt heavy as fuk)

lame accessory work…

Leg press low foot position for quad focus
5x15

superset with seated leg curl
full stack 5x15

Incline treadmill pushes (prowler was occupied)
max incline, turn machine off
10s work, 40s rest
7 sprints balls out.

I will do that again thursday after deads, then next week go for 8. After 8 ill go back to 6-7 and increase work to 15s.

Cycle 1 Week 7 day 2

Pause Bench / wide grip chins
warm ups…
155x5
185x5
205x13

jokers
215x5
225x5
235x5
245x5

185x12

accessory
low incline DB press w/ red band super set with cable rows
55x12
65x10
70x10
70x10
65x10

cable flies super set with machine rows (High elbows)
3x15

tnation shoulder circuit (side raise, front raise, seated press)
5x15 (15lbs db)

Cycle 1 Week 7 day 3

Had a long shitty day. Over tired like a mofo, long day at work didnt get to the gym until almost 9pm. Took a double scoop of C4 to try to push me through this but just didnt have the focus tonight.

Sumo Deads…
warm ups
265x5
305x5
345x11 (reset each lift)

jokers
360x5
380x5
395x5
415x5

close stance (traditional) deads touch and go
225x10
225x10
275x9
275x8

Leg press feet close
5 PPS
4x20

glute ham raise
3 sets amrap

Been crazy busy moving to a new house. I have the logs just havent had a chance to update yet!! Man moving is a PITA.