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Lifting and Leaning Out - Modified 5/3/1 Prep and Fat Loss

The lowest AM weight was the last one a few days ago at 201.4, a little shy of my 200 lb goal for the end of the year. I’m going to go ahead and assume I’ve done some damage with poor diet in recent days. So, I’m probably 2-3 lbs above 200 right now.

Looking at goals for 2022.

Two micro goals:

  1. Getting to 200 as that is an existing one and a nice round number.
  2. Getting to 198. The significance of this number is that it would be the lightest I’ve been since my mid early to mid 20s. I’d be going back over two decades to be at that number.

Longer term goals:

  1. Hit 190 lbs.
  2. Run at least six consecutive months of 5/3/1 programming or as close as I can get it with the modifications I make in exercise selection due to joint health.

Other stuff. I want to increase the number of chin ups I can do by a solid amount. To give it an exact number, I’ll shoot for 20 by the end of 2022.

I also want to be stronger in single leg exercises by being able to complete Cossack Squats and Pistol Squats. And this might sound really random, but I’ve always thought the Hopak Dance or Cossack Dance was cool and impressive as hell. I’d love to be able to do some basic movements of that by 22 if my knees can handle it.

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1/1/22

First session of 2022 in the books.

So I go to the gym this afternoon. I don’t know if it was the holiday or New Years Resolutions, but it was overrun with people and there weren’t any 20/45 barbells available so I split and suggested to the manager that they might need a couple more.

Ended up working out tonight at home. I don’t know if it is the later hour or the muggy air in the basement but it was sluggish again tonight.

Modified 5/3/1 Prep and Fat Loss

Week 4, Day 4

Deadlift Focused

Deadlift 5 x 110
Russian Twist
Deadlift 5 x 140
Russian Twist
Deadlift 5 x 165
Russian Twist
Deadlift 5 x 195
Pushups 15
Deadlift 5 x 220
Pushups 15
Deadlift 5 x 250
Chin Ups 4
Deadlift 5 x 195
Chin Ups 4
Deadlift 5 x 195
Chin Ups 4
Deadlift 5 x 195
Chin Ups 5
Deadlift 5 x 195
Pushups 15
Deadlift 5 x 195
Pushups 23

Took about 70 minutes. Way longer than it should.

Also, AM weight was 201.8

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1/2/22

Got in a short walk outside. About 20 minutes.

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1/3/21

This one was really fast today.

Modified 5/3/1 Prep and Fat Loss

Week 5, Day 1

Press Focused

All Overhead Press completed with a reverse grip.

Press 5 x 35
Rear Delt Fly 15 x 10s
Press 5 x 45
Rear Delt Fly 20 x 5s
Press 5 x 45
Bulgarian Split Squat BW 12 per side
Press 5 x 50
Bulgarian Split Squat BW 12 per side
Press 5 x 55
Chin Ups 5
Press 5 x 60
Chin Ups 6
Press 5 x 50
Chin Ups 5
Press 5 x 50
BOR (using plate loaded KB handle) 20 x 79
Press 5 x 50
BOR 20 x 79
Press 5 x 50
KB Swings 20 x 79
Press 5 x 50
KB Swings 20 x 79

All took about 35 minutes.

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1/4/22

Outside walk a little over 30 minutes.

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1/5/22

Modified 5/3/1 Prep and Fat Loss

Week 5, Day 2

Squat Focused

Gym was crowded so doing everything in the set order would have been difficult. So there’s more pushups than usual.

All Box Squats done with 16 inch box.

Box Squat 5 x 85
Hand Walkouts
Box Squat 5 x 110
Hand Walkouts
Box Squat 5 x 135
Hand Walkouts
Box Squat 5 x 140
Pushups 20
Box Squat 5 x 165
Pushups 15
Box Squat 5 x 185
Pushups 15
Box Squat 5 x 140
Pushups 15
Box Squat 5 x 140
Pushups 15
Box Squat 5 x 140
Pushups 12
Box Squat 5 x 140
Pushups 12
Box Squat 5 x 140
Chin Ups 5
Chin Ups 4
Chin Ups 4
Chin Ups 2

Took 43:07

Didn’t have as much in me on the pushups today. Don’t know if it was the poor sleep in some recent days, it being later in the workout than normal, or pushing close to the max on these every workout.

Did a single with work gear on later in the day a couple of times.

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1/8/21

Modified 5/3/1 Prep and Fat Loss

Week 5, Day 3

Floor Press Focused

Floor Press 5 x 55
Band Face Pulls 20
Floor Press 5 x 70
Band Face Pulls 20
Floor Press 5 x 85
Step Down Single Leg Squat 14 per side
Floor Press 5 x 105 (was supposed to be 95)
Step Down Single Leg Squat 14 per side
Floor Press 5 x 105
Chin Ups 6
Floor Press 5 x 120
Chin Ups 5
Floor Press 5 x 95
Chin Ups 5
Floor Press 5 x 95
Single Arm DB Rows 15 x 50 per side
Floor Press 5 x 95
Single Arm DB Rows 12 x 50 per side
Floor Press 5 x 95
Single Arm KB Swings 20 x 45 per side
Floor Press 5 x 95
Single Arm KB Swings 20 x 45 per side

The above took 35:27 not including warm up.

After I added:

Band Assisted Chin Ups 1 x 7
Hand Supported Cossack Squats 1x 7
Full Depth BW Squats on Toes 1 x 7

Last two AM Weigh Ins 203.0 and 201.8. Didn’t weigh in this morning.

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I have tomorrow’s session and then next week is my last week of Prep and Fat Loss.

Going to decide between running it again after adding a little weight to my training maxes or picking a different 5/3/1 template. Still trying to lose weight.

1/9/22

Modified 5/3/1 Prep and Fat Loss

Week 5, Day 4

Deadlift Focused

Deadlift 5 x 115
Ab Rollout 3
Deadlift 5 x 135
Russian Twist
Deadlift 5 x 165
Russian Twist
Deadlift 5 x 185
Bosu Ball Pushups 20
Deadlift 5 x 205
Bosu Ball Pushups 20
Deadlift 5 x 235
Chin Ups 4
Deadlift 5 x 185
Chin Ups 4
Deadlift 5 x 185
Chin Ups 4
Deadlift 5 x 185
Chin Ups 4
Deadlift 5 x 185
Pushups 25
Deadlift 5 x 185
Pushups 25

The above took approximately 46 minutes.

Added on weight assisted Chin Ups 1 x 12 (-50 lbs)

Hanging Knee Raises 1 x 15

Band Face Pulls

Hand Supported Cossack Squats 3 x 5

BW Squats on Balls of Feet 1 x 20 with last rep including a small jump.

AM weight 200.6

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1/11/22

Modified 5/3/1 Prep and Fat Loss

Week 6, Day 1

Press Focused

All OHP done with a reverse grip.

Press 5 x 30
Band Face Pulls 25
Press 5 x 40
Band Face Pulls 20
Press 5 x 45
Single Leg Touchdown Squats 15 x BW
Press 5 x 55
Single Leg Touchdown Squats 15 x BW
Press 5 x 65
Chin Ups 7
Press 5 x 70
Chin Ups 6
Press 5 x 55
Chin Ups 5
Press 5 x 55
Single Arm BOR 20 x 50
Press 5 x 55
Single Arm BOR 15 x 50
Press 5 x 55
Single Arm KB Swings 20 x 50
Press 5 x 55
Single Arm KB Swings 20 x 50

Above completed in 36:11.

Followed up with a quick set of Hand Supported Cossack Squats.

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1/23/22

I had training for work this week so I’ve had different and earlier hours and a little less sleep than normal.

Modified 5/3/1 Prep and Fat Loss

Week 6, Day 2

Squat Focused

All squats completed as 16 inch box squats.

Box Squat 5 x 85
Three Way Planks
Box Squat 5 x 110
Three Way Planks
Box Squat 5 x 135
Three Way Planks
Box Squat 5 x 165
Pushups x 25
Box Squat 5 x 185
Pushups x 25
Box Squat 5 x 205
Weighted Chin Ups (+7) x 5
Box Squat 5 x 165
Weighted Chin Ups (+7) x 4
Box Squat 5 x 165
Pushups x 20
Box Squat 5 x 165
Pushups x 15
Box Squat 5 x 165
Weighted Chin Ups (+7) x 4
Box Squat 5 x 165
Weighted Chin Ups (+10) x 4

The above took 51:09.

Add-ons:

Band Face Pulls 1 x 35, 1 x 20

Mix of a couple Hand Supported Cossack Squats and a few regular BW Cossack Squats. First time doing any reps without hand support. My knee sleeves probably made that a little easier.

The weight on the Weighted Chin Ups is an estimate. I used a couple of chains that were available and I’m making a guess there. First time I’ve ever done weighted Chin Ups. I’m wanting to add some variation there so some will be weighted, some just BW, and some assisted.

Also, going in the evening today there was a class in the room where the Bosu Balls normally are so I just did Pushups where I usually do them on the ball.

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1/14/22

Modified 5/3/1 Prep and Fat Loss

Week 6, Day 3

Floor Press Focused

Floor Press 5 x 55
Band Face Pulls x 20
Floor Press 5 x 70
Band Face Pulls x 20
Floor Press 5 x 85
Single Leg Touchdown Squats x 15 per side
Floor Press 5 x 105
Single Leg Touchdown Squats x 15 per side
Floor Press 5 x 120
Chin Ups x 5
Floor Press 5 x 135
Chin Ups x 5
Floor Press 5 x 105
Chin Ups x 5
Floor Press 5 x 105
Single Arm DB Rows 20 x 50
Floor Press 5 x 105
Single Arm DB Rows 20 x 50
Floor Press 5 x 105
Single Arm KB Swings 10 x 50 per side
Floor Press 5 x 105
Single Arm KB Swings 10 x 50 per side

Total time 40:56

Followed by:

2 x 20 Band Face Pulls

One set of Cossack Squats with BW, one with a small DB, and a few attempted reps with a 6 lb bar overhead. Still working on the flexibility and mobility and stability on that. Also need a bit more strength on the right leg side.

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1/15/22

Modified 5/3/1 Prep and Fat Loss

Week 6, Day 4

Deadlift Focused

Deadlift 5 x 110
3 Way Planks
Deadlift 5 x 140
3 Way Planks
Deadlift 5 x 165
3 Way Planks
Deadlift 5 x 205
Bosu Ball Pushups x 25
Deadlift 5 x 235
Bosu Ball Pushups x 25
Deadlift 5 x 260
Weighted Chin Ups (+5) x 5
Deadlift 5 x 205
Weighted Chin Ups (+7) x 4
Deadlift 5 x 205
Weighted Chin Ups (+8) x 4
Deadlift 5 x 205
Assisted Chin Ups (-52) x 10
Deadlift 5 x 205
Pushups x 30
Deadlift 5 x 205
Pushups x 21

Total time: 62:18

Followed up with some more work on the Cossack Squats. Feeling it in the muscles around my left hip when I go down on my right leg.

This was supposed to be completed tomorrow but I wanted to get it in before the expected winter storm comes through. I was honestly a little fatigued and mildly sore with this being the 3rd consecutive day so I took a little more time today. Got everything done with no problems though.

This was the last workout of this 6 week template.

As planned I’m going to stay on 5/3/1 programming. Not sure which template yet. I also haven’t decided if I’m going to deload this week or just take 2-3 days off and start back up mid week next week.

AM weight 201.6

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