I’ve been following 5/3/1 twice a week and going to OrangeTheory twice a week (it seemed gimmicky at first but I started going with my wife and found it helps me stay consistent with cardio)
Biggest issues have been diet and staying consistent in training when work is busy (working in accounting and near deadlines end up working a lot of late nights) I don’t really have a specific competition or lift number goal right now but I think I have room to regain strength, improve cardio and drop fat without going really changing my workout schedule so long as I stay consistent on the workouts and limit alcohol and junk food.
Hoping this log and you fine folks at T-nation will help me stay accountable
I’m 39 now, in terms of training history:
-Started lifting weights in 9th grade age 14, did wresting and track and field (throwing events) in high school but was pretty average at both
-played rugby for short time in college then got into powerlifting, competed from 2004 to 2010, RAW wasn’t as big then so tried to learn bench shirts and squat suits, competed raw the last 2 years
-My best RAW total was 1390 (505 squat+335 bench+550 deadlift) at around 255 pounds (I’m about 5ft11) - I can’t remember my exact equipped total but it was only slightly higher since I sucked at using gear
-kind of burned out on powerlifting, got involved in martial arts around 2012…Brazilian Jiu Jitsu, Judo and Muay Thai - was OK at Judo and BJJ in local tournaments but never really got the hang of head movement for kickboxing - could give most guys trouble in sparring (took a few ass whoopings too lol) but never got to the level of doing amateur MMA fights.
-Kept lifting during that time but wasn’t really prioritizing it - between Martial arts classes and work schedule lift numbers went backwards
Cardiovascular fitness and body composition improved tremendously though - typically walked around at 220-230
-Took a break from martial arts in 2019 due to work, school near me was closed off for a while the next year or so due to COVID, always thought to go back but never did - considering going back to BJJ later in 2024 or 2025
Welcome mate, and good luck with nailing your goals in 2024. Check out the transformation thread, this might be an opportunity to make yourself accountable (see what I did there) and keep you on the right path. Consider throwing up a photo and get on board.
In terms of diet, tagging in @QuadQueen who is all over the food stuff and always super helpful. If you have any more specific diet based questions she may be able to help.
OrangeTheory Class -
920 calories burned (I suspect this overestimates calories burned but will post for reference anyway to gauge relative intensity)
13 “splat point” - you get a point for each minute over 85% max heartrate for age
Red Hall: “Do you supplement your training with any aerobics or jogging?”
Lee Moran: “A sea turtle lives to be 500 years old and never jogs anyplace . .” .
Squats- 195x5 225x5 255x5 (belt on last set)
Bench Press- 145x5 170x5 195x10
For now doing “5’s progression” on SQ/DL and plain vanilla 5/3/1 for Bench press/overhead press
Using “Olympic” style squat and trap bar deadlift
Figure since focused on fat loss and running twice a week doesn’t make sense to go for crazy rep maxes
Following along with you and must say your volume is insane Orange theory puts me out of the count for at least a day or two.
If you can - do the V-Diet to jumpstart your progress - might need to chill on some of the activities, but PMSF type stuff is great for jumpstarts IMHO - you’ll drop a lot of that inflammation real quick.
I took a look at the V-diet and I don’t doubt its effectiveness. I guess I am hesitant about this for 2 reasons:
I’ve been really bad about having an “on diet” “off diet” mentality. So for example the past couple of years I’ve just been losing and then regaining the same 20 pounds lol. I’m worried this might happen on the v-diet, so first want to focus on establishing better and sustainable diet habits.
This is the busiest time of year for me at work and I’m not really sure how this diet would impact energy levels/focus etc.
Would this v-diet work as an “ace in the hole?” For example I’d like to walk around at 215 but in the past I’ll get to around 230 and really, really struggle with losing further weight.
Maybe once I’ve established good habits this can help me lose those last 10-15 pounds that are hanging on for dear life lol
Squat- 225x5 255x5 285x5 (belt on last set)
Bench press- 170x5 195x3 215x6
Same assistance as last time- push ups, trx pulls, kettlebell swings
Orangetheory class - 897 cals, 17 splat points
Weighed in at 245.6
Going to do a “deload” next week - not recorded in this log but started training back up in late November so feels like a good time for one.
Will increase training max after the deload but try to push assistance to 7 sets instead of 5. This is another Jim Wendler suggestion for anyone doing bodyweight exercise as assistance - I like the idea because when I try to just increase reps too quickly form goes to garbage.
Everybody wanna be a bodybuilder, but don’t nobody wanna lift no heavy ass weight
Another week of training. Decided to keep total sets of assistance as 5 sets for now but increased Kettlebell swings from 55 to 70 pounds for 25 reps
Orange Theory 883 calories, 16 splat points
TBDL - 245x5 285x5 320x5
Overhead press- 100x5 120x5 135x10
Same assistance- 15 push ups, 10 TRX pull ups, 25 air squats for 5 sets each
Orange Theory - 932 calories, 13 splat points
Squat- 200x5 230x5 260x5
Bench press- 155x5 175x5 195x5 - shoulders killing me, didn’t go for extra reps (did burpess in the Orange Theory workout the day before)
Assistance - 15 push ups, 10 TRX pull ups, kettlebell swings- 70-lb x25 reps for 5 sets each
Weight in morning 245.8
Trap bar deadlift 265x5 300x5 340x5 (belt on last set)
Overhead press 110x3 125x3 140x9
Dips- 3x10 reps body weight only
Assisted chin- 5,5,4 used band assist guessing it takes off 30-40 at the bottom nothing at the top
Squats 215x5 245x5 275x5 (belt on last set)
Bench press- 160x3 185x3 210x8
Push ups, TRX pull ups and kettlebell swings assistance
Squats feeling better - the first couple of weeks form was all over the place. Depth was good but had a bad tendency to lose tightness at the bottom and “good morning” the weight back up
Orange theory 922 calories 24 splat points
Weight was 243.8 this morning
Feels like off to a good start so far but still a looooong way to go