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Morbidly Obese, 51 yo, 5/3/1 + FSL + olys: my training log

Hi, and wellcome to my daily log!

I decided to open this daily log to stay focused on my diet. This probably will be my most challenging experience with a specific and restricted diet.

Some Data at May 22, 2019

51 yo, 305 lb today, 6’00’’, ~36% BF (hand-bipolar Ohmron), several diseases, and some injuries.

In inches: Forearms: 14.6; Arms: 18.1; chest: 53.9; abdomen: 48,4; hips: 48,8; thighs: 26.2; calves: 17,9

Training strategy

5/3/1 with FSL/3 as both A(Anchor) and L(L)eader for a 2L + A period.

Resting days: horizontal ergometric bycicle, abs (preferably AB-Wheel), and a mobility session.

Diet

Keto (ketogenic/anti-ketogenic factor ≥ 1,5) + IF (meals between 12 AM and 6 PM) + caloric deficit

First Goal :

To decrease 10% of my initial bodyweight.

Wednesday, May 22, 2019

OFF: no training session

Other Stats:

  • Intake: 2028 cal; P: 118 g; F: 156 g; C: 38 g; k/ak: 1,60
  • Sleep Numbers: 7h46min total; 2h13m deep
  • Steps: 6338 (4.4 km)
  • Weight track: 138,4 kg

Thursday, May 21, 2019

OHP; W1D3; TM @85% = 77 kg (169 lb); hook at 11th hole on power-rack:

  • 1 set x 10 reps x (??%) 20 kg
  • 1 set x 8 reps x (30%) 23 kg
  • 1 set x 6 reps x (40%) 31 kg
  • 1 set x 5 reps x (50%) 39 kg
  • 1 set x 5 reps x (60%) 46 kg
  • 1 set x 5 reps x (65%) 50 kg
  • 1 set x 5 reps x (75%) 58 kg
  • 1 set x 5 reps x (85%) 65 kg
  • 5 set x 5 reps x (65%) 50 kg
  • Easy

Band Assisted Pull-Up:

  • Pronated Grip: 2 sets x 8 reps
  • Supinated Grip: 2 sets x 8 reps
  • Hammer Grip: 1 set x 8 reps
  • Medium effort
  • Next session: add one Hammer Grip set

Dumbbell Fly:

  • 3 sets x 8 reps x 13 kg
  • Easy
  • Next session: 14 kg

Superset: Dumbbell Concentration Curl / Dumbbel Tricep French Curl

  • 3 sets x 8/10 reps x 13 kg
  • Easy
  • Next session: 14 kg

Unilateral Dumbbell Rear Lateral Raise

  • 3 sets x 12 reps x 3 kg
  • Easy
  • Next session: 4 kg

Training Stats:

  • 82 minutes
  • 180 calories
  • 124 bpmmax; 93 bpmavg

Other Stats:

  • Intake: 2108 cal; P: 135 g; F: 156 g; C: 41 g; k/ak: 1,50
  • Sleep Numbers: 7h36min total; 1h07m deep
  • Steps: 2170 (1.5 km)
    • Feeling my low back due to the number steps of yesterday regardless of stretching
  • Weight track: 137, 4 kg

My Sumo DL 1RM for May/June’2019

166 kg

TM at 85% = 141 kg

Friday, May 24, 2019

Aerobics + Streching:

Ergometric Horizontal Bicycle + Ab-Wheel:

  • 10 rounds of:
    • 2 minutes at the bicycle (I didn´t record stats); and
    • one minute permorming Ab-Wheel / 5 reps.
  • Training Stats:
    • 33 minutes
    • 78 calories
    • 110 bpmmax; 89 bpmavg

Stretching:

  • Complete
  • 30 minutes

Other Stats:

  • Intake: 1902 cal; P: 119 g; F: 150 g; C: 42 g; k/ak: 1,51
  • Sleep Numbers: 7h44min total; 1h15m deep
  • Steps: 4495 (3.5 km)
  • Weight track: 135,9 kg – 18.1% of the goal reached

My OHP 1RM for May/June’2019

90 kg

TM at 85% = 77 kg

wow… I forgot… this is cheat meal sunday…

Awesome - good luck!

Glad you started a log; it can be a great tool and this site is full of literally the best in the business that want to help… for free!

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Thank you very much for your words!

Saturday, May 25, 2019

DL; W1D4; TM @85% = 141 kg (310 lb)

  • 1 set x 5 reps x (65%) 92 kg
  • 1 set x 5 reps x (75%) 106 kg
  • 1 set x 5 reps x (85%) 120 kg
  • 5 set x 5 reps x (65%) 92 kg
  • Medium effort

Olys:

  • Drills at 2, 11, 21, 25, and 28 kg
  • Snatch + Snatch Balance:
    • 2 sets x 1 rep x (45%) 32 kg
    • 2 sets x 1 rep x (50%) 35 kg
  • Snatch + Overhead Squat:
    • 5 sets x 1 rep x (55%) 39 kg
  • Behind the Neck Jerk; Split Jerk; Power Jerk: singles after snatch series
  • Returning to the olys. Starting light. Some movements in bad form
  • Next session: mantain loads and move to upper days

RDL:

  • 1 set x 8 reps x (30%) 42 kg
  • 1 set x 6 reps x (40%) 56 kg
  • 1 set x 5 reps x (50%) 71 kg
  • 2 sets x 5 reps x (60%) 85 kg
  • Medium effort

Training Stats:

  • 104 minutes
  • 213 calories
  • 120 bpmmax; 94 bpmavg

Comments:

I am not yet well recovered to mix olys and power movements. Until reach such condition, I will devote one training session only for snatch and clean & jerk for my wave #2 something like this:

  • Day #1: BP 5/3/1 + FSL + assessories
  • Day #3: SQ 5/3/1 + FSL + assessories
  • Day #5: snatch + clean &jerk
  • Day #7: OHP 5/3/1 + FSL + assessories
  • Day #9: DL 5/3/1 + FSL + assessories

For my squat test day I recorded the lifts since from 70% because I am struggling with depth.

During the next days I will post the other percentages including the new PR.

For now here is the 70% attempt with 93 kg (~205 lb)

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Here is the 80% attempt with 106 kg (~233 lb)

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Here is the 90% attempt with 120 kg (~264 lb)

Here is the 100% attempt with 133 kg (~293 lb)

And, finally, this is my current and new PR, with 137 kg (301 lb).

This week was the the hardest one.

I failed miserably with diet and woke up on Monday, June 3, with my “PR” bodyweight: 142,3 kg.

Due to such bizarre surprise, I conducted my week with diet and training sessions, and even with such promises, I cheated with meals on Friday and today.

Even with such cheat events, I reached a 138,3 kg, a 5 kg of bodyweight terminated.

Public commitment: for next sunday, June 16…

at least 136,3 kg of goal bodyweight.