Just finished my 2nd cycle of 5/3/1…I’m beat. I have been following many of the threads and figured there might be guys out there who are more my size and age and can relate to the aches, pains and frustrations of age ( 49 ). At 5’ 9" and 176lbs it seems that I am way down on the small end of the scale, but loving the 5/3/1 gig! Hopefully, some old goats my size will surface and I can learn from them or anyone for that matter
I enter deload this week and need it. Not sure how guys avoid deload. After 3 weeks of punishment: its time to call the Budweiser gods and kick back with some BioFreeze and get recharged.
My starting training max numbers look like this:
Dead (sumo) 275
Squat 230 ( 15 inch box)
I have been using the triumvirate assist template and have kept my assist exercises the same for the first two cycles. I find I need the 6 weeks of work to get anywhere. Some I will change up going forward but for now it will basically stay as is. On MP day its been Dips and DB Rows, Dead Day has been snatch grip rack pulls and RDL’s, Bench Day has been incline BB and chins and squat day has been Goblets and squats to a 13" box (tap and go).
On none lifting days I hit a complex for 4 -6 sets; usually 7 exercises at 6 reps, followed with a desire to hurl and then some intervals (15s work, 45s cruise) on an eliptical and some ab work that cycle thru ( Pallof Presses, Planks, SIde bridge, cable chops, captains chair etc).
Here is the fun part: I get to do this at 5AM! yea ha!! A couple of oz’s of coffee, warm-up on a treadmill or bike, hit the foam roller and do dynamic stretching before the work begins. SO I don’t (can’t) eat before hand, if i did the other gym members would not be interested in helping with the clean-up. I train without a partner and keep my head down and ipod cranked so that the posers who somehow think its cool to get up at 4:30am to go to gym to chat while watching Sports Center highlights and do an occasional set of curls; leave me the alone. There are no gym bunnies (damn) to distract me and although there are no pink dumbbells they don’t allow chalk or video cameras. One the good front, I am one of three guys who squat( not well in my case) so there is always a power rack available.
So I will start posting my 5/3/1 progress next Sunday. Until then, its deload, unload, and change the oil in the bike.