Do Meatheads Dream of Iron Sheep?

Monday 3/9/15

5/3/1 Cycle 6, 3’s week

Squat - TM 440

135x5
225x5
275x5
315x5
365x5
405x4

Kept it conservative, probably still too heavy according to Wendler’s full body template that I should probably follow. Oh well, I wanted to see what 405 felt like as a 35 year-old, which is lighter than it felt as a 34 year-old.

Bench Press - TM 280

135x8
155x5
195x3 set 1
225x3 set 2
250x6 set 3
185x10 FSL set

Kroc row

100x20
100x20

Kettlebell swings, fifty pounder

5 sets of 20

Did a few snatches too.

[quote]twojarslave wrote:
I wanted to see what 405 felt like as a 35 year-old, which is lighter than it felt as a 34 year-old.
[/quote]
Well that is indeed good news!

[quote]kpsnap wrote:

[quote]twojarslave wrote:
I wanted to see what 405 felt like as a 35 year-old, which is lighter than it felt as a 34 year-old.
[/quote]
Well that is indeed good news![/quote]

I think so too. I’ve been logging here on T-Nation for just under a year, and my maxes when I had just turned 34 were probably around a 500 DL, 250 Bench and I had not yet done more than a few reps of 315 on the squat. With gym lifts of 495/300/571 and quite a bit more rep strength, I am well beyond that now. The cost has been roughly 15 pounds gained on the scale. This was not the outcome I had hoped for last March, but I walked the path I walked.

And I continue to lift. MM is correct, strength really IS a hell of a drug. I pledge to be a better junkie this year.

Thursday 3/12/15

5/3/1 Cycle 6, 3’s week

BW 298

Squat - TM 440

135x5
225x5
275x5
315x5
365x5

Deadlift - TM 530

135x5
225x5
315x3
370x3 set 1
425x3 set 2
475x7 set 3

Press - Tm 190

95x5
115x5
135x3 set 1
150x3 set 2
170x7 set 3
135x10 FSL set

Standing bicep curls

3 sets of EZ-Bar+50lbs X 10

Kettlebell Work, fifty pounder

One set of 10 Clean+Press per arm, alternating arms and each rep from the floor
One set of 50 swings

20 minutes sauna
10 minutes hot tub

This was the first time I have deadlifted after somewhat heavy-ish squats. I have always avoided this for some reason, but it was not bad at all. I was strong on my deads and my body feels great, except for where I banged the bar on my knees with a poorly-lowered deadlift.

I believe full-body suits me quite well.

Monday 3/16/15

BW 297

5/3/1 Cycle 6, 3’s week (extended from last week)

Spotty training last week and this, but back to a regular 3 day/week next week. Finishing up my 3’s week on squat.

135x5
225x5
275x5
315x3 set 1
365x3 set 2
405x5 set 3

Dumbbell Bench Press

25x10
50x10
75x10
85x10
100x6
80x10

Dumbbell Row

100x20
100x15
100x10

Some quick Kettlebellery

Swings, sets of 30, 20, 20

Tuesday 3/17/15

BW 297

Kettlebell Work, Fifty Pounder

Swings - Sets of 50,30,25,25,25
10 Clean+Press per arm, alternating arms each rep
12 Cleans per arm, alternating arms each rep
10 one-arm swings per arm, continuous set with fancy mid-air arm switch
10 snatches per arm
Swings - Sets of 30,25,25,25

Wednesday 3/18/15

BW 297

This is not a 5/3/1 workout. Please accept my apologies, good Mr. Wendler.

Squat

135x5
225x5
315x3
365x2

I forgot to pack my gym shorts, but I had a pair of swim trunks. I threw them on and got to work. I quickly found out that my squat options were going to be limited. I heard a slight ripping noise on 225, a slightly more pronounced ripping on 315, and by the time I got to 365 I was doing some damage to those trunks with each rep. I racked the bar and assessed the damage, wanting to be sure nothing too ungentlemanly was exposed. I would hate to get a reputation as the gym sex offender.

Deadlift

135x5
225x5
315x3
405x1
495x1
545x1
565xFAIL

The swim trunks were still restrictive on deads, but 495 felt so light and 545 went up real fast, so I decided to keep going. 565 stalled at my knees on a pull that just felt bad from start to stall.

Press

95x5
115x5
135x5
155x3
185x1
135x10

Standing Dumbbell Bicep curls

3 sets of 25x12

Thursday 3/19/15

BW 296

Not a 5/3/1 workout, again

Squat

135x5
225x5
275x5
315x5
365x3
405x2

I got myself a pair of bright blue Rehband neoprene knee sleeves that arrived today. Since my swim trunks made yesterday’s squat workout a mulligan, I went to the gym and gave my new sleeves a test run. I definitely like them.

This is also my first time squatting two days in a row and my first time squatting the day after deadlifts. I’m holding up fine, but this is not something I will do again unless it is thoughtfully planned out.

After squats I guess I just sorta aimlessly lifted weights for a short bit, then relaxed.

Power cleans

135x5

Barbell shrugs

135xMany

20 minutes sauna
10 minutes hot tub

Back to 5/3/1 next week.

Monday 3/23/15

BW 297

5/3/1 Cycle 6, 1s week

Squat

135x5
225x5
275x5
315x5
365x5

Bench Press - TM 280

135x8
185x5
210x5 set 1
240x3 set 2
265x3 set 3
225x9 FSL set

Supinated Barbell Row

135x10
185x10
205x10
135x15

Sticking with these for a while.

Kettlebell swings, fifty pounder

50, 25, 25

Loaded carries with 130 lb DBs in each hand

Carried them as far as I could 3 times

Wednesday 3/25/15

BW 296

5/3/1 Cycle 6, 1’s week

Squat

135x5
225x5
275x5
315x3
365x2
315x8

Deadlift - TM 530

135x5
225x5
315x5
405x5 set 1
455x3 set 2
505x3 set 3

Press - TM 190

95x5
115x5
140x5 set 1
160x3 set 2
180x3 set 3
135x10 FSL set

15 min sauna
10 min hot tub

Hey man,

I know you’re well past the point of needing "attaboy so by now but I just want to compliment you on stellar progress anyway. Maybe it wasn’t what you envisioned when you first showed up (I remember posting in your very first thread!) but as you said, you walked the path you’ve walked, and hot damn if it hasn’t made you a pretty impressive lifter. Have you given any thought to entering a raw PL meet for the fun of it?

Your sense of humor on all boards is appreciated as well.

[quote]ActivitiesGuy wrote:
Hey man,

I know you’re well past the point of needing "attaboy so by now but I just want to compliment you on stellar progress anyway. Maybe it wasn’t what you envisioned when you first showed up (I remember posting in your very first thread!) but as you said, you walked the path you’ve walked, and hot damn if it hasn’t made you a pretty impressive lifter. Have you given any thought to entering a raw PL meet for the fun of it?

Your sense of humor on all boards is appreciated as well.[/quote]

Thanks AG!

I just try to be honest, which is usually good for a laugh or two.

I haven’t given up on the idea of a slimmer me. As a matter of fact, I’m now closing in on my 2nd work week* in a row with total alcohol abstinence. I’m not trying to do anything besides that right now. I did some basic math, and I’ve been consuming about 5000 calories/week in beer over the last year. That works out to about 3 per week night plus more on weekends. My bodyweight has been going up slightly as I’ve gotten stronger, but nowhere near the pace of a 50000 calorie weekly surplus.

I’m not making any special efforts with solid food consumption, other than to do what I’ve been doing for a while now and eat a ton of meat and vegetables, enjoy a good meal or two out on the weekends and avoid anything overly-processed. I’m letting myself eat as much as I want right now, as a matter of fact.

This has me inching back down on the scale again, and the clothes are loosening up after a late winter bulk consisting of unrestrained craft beer consumption and far too many meals eaten out at restaurants.

At some point I’ll have to eat less too, but for now I am working hard on becoming a person who only has alcohol on the weekends.

I’m harnessing the power of habit, if you will. There is no path to a slimmer me that doesn’t involve changing the habit of near-nightly beer consumption. This is a must for my health and fitness goals.

I think I’ve got some other pretty good habits laid down and I’m excited to see what I can achieve this year.

As always, thanks to all who support, comment, challenge me and even just lurk around here to see what I’m up to.

*I had beers Friday and Saturday last weekend. A man has to live a little.

Edit: Yes, I’m thinking about entering a meet to compete in the raw division this year, but I haven’t gone so far as to actually sign up yet.

It sounds like we’re taking similar paths. I’m following the No “S” Diet, with a self imposed limit on alcohol. The focus is on eating three meals of high quality food and skipping the pointless snacks and desserts. Like you, most of my junk calories come in a frosty mug, so I feel your struggle!

Yep, same general idea for sure with the No “S” Diet. I’m hanging in fine so far. I was tempted by an invite to go out and watch the Bruins blow their season tonight at the bar, but resolve kicked in and I went to to the gym to do…

Kettlebellery on Thursday 3/26/15 - Fifty pounder

Sets of 15,60, and 40 swings
One set of 10 goblet squats
One set of 20 cleans, alternating arms each rep
Two sets of 10 snatches, one per arm
Sets of 40, 30 and 30 swings

50 degrees and rainy felt really great after working up a good sweat. I think we are out of the woods with this bullshit weather.

Friday 3/27/15

BW 296

5/3/1 Cycle 6 - 1’s Week

Squat - TM 440

135x5
225x5
275x5
330x5 set 1
375x3 set 2
420x3 set 3

Dumbbell Bench Press

25x12
55x10
75x10

5 sets of 85x10

supersetted with…

Lat Pulldown

5 sets of 170x10

Saturday 3/28/15

10 laps in the pool, back stroke sprints and some leisurely breast stroke laps
40 minutes sauna
10 minutes hot tub

Monday 3/30/15

BW 296

5/3/1 Cycle 6 - Deload week

Squat

135x5
225x5
275x5

Bench Press

135x10
185x5

Bent Over Supinated Barbell Row

3 sets of 135x10

Kettlebell work - Fifty pounder

Swings, five quick sets of 20

Press, one set of 10 per arm

Wednesday 4/1/15

BW 297

5/3/1 Cycle 6, Deload week

Squat

135x10
225x10

Deadlift

135x5
225x5
275x5
315x5

Press

95x5
105x5
115x5

Standing EZ bar curl

3 sets of 12 with bar+40lbs

Hanging leg raise

3 sets of 10

Friday 4/3/15

BW 297

5/3/1 Cycle 6 - Deload Week

Today was unusual in that I went in with no plan, having hit my deload percentages on all major lifts in the first two workouts of the week. So I got creative and did…

Trap Bar Deadlift

135x10
225x10

Incline Bench Press

3 sets of 135x10

Supersetted with…

Chest-supported Row

3 sets of 90 lbs

EZ Bar Curls with 50 lbs on the bar

3 sets of 12

I hereby resolve to fire up my much-hated Kindle gadget so I might peruse Wendler’s books again. I need to find a suitable full-body template and just follow the damn thing without guessing and/or just winging it.

Happy weekend, everyone!

Monday 4/6/15

BW 297

5/3/1 Cycle 7 - 5’s Week

135x5
225x5
295x5 set 1
340x5 set 2
385x5 set 3

Squats were not on point today.

Dumbbell Bench press

35x10
75x10
85x10
85x10
85x12

Suppersetted with…

Dumbbell Rows

100x10
100x10
100x20

20 min sauna
10 min hot tub

Wednesday 4/8/15

BW 297

5/3/1 Cycle 7 - 5’s Week

Squat

135x8
185x10
225x10
275x10

Deadlift - TM 540

135x5
225x5
315x3
350x5 set 1
405x5 set 2
460x5 set 3
495x1
545x1
545x1 Belted

Press - TM 195

95x5
120x5 set 1
145x5 set 2
165x5 set 3 Belted
135x10 FSL set

EZ Bar Bicep Curls with 60lbs on the bar

3 sets of 10

I now have access to a decent belt, an Elite FTS 10mm single-prong. It is basically brand new and very stiff. Compared to the belt I tried at that powerlifting gym a few months ago, this one did not feel good or inspire confidence in my lifts. Perhaps it needs to be broken in.

Regardless, I will probably employ the opposite of conventional wisdom for a while. I will use the belt on my lighter sets to get used to how it changes setup and tightness, and continue doing my top sets beltless. Until I get used to the belt, at least.