T Nation

More I learn Less I know

I’ll change the title when I hit another PR.

Me 52, 5-9" and 195lbs.

Taking up Wendlers 5/3/1 BBB program (Thanks Jim) and hoping for the best year yet. I’ve done my homework - looking for a Powerlifting program that has built-in deload time. Sheiko is attractive but takes too much damn time in the gym.

My template is based on 90% of 1RM as Jim recommends. Doing a 4x/week program - we’ll see how it works out.

Bench Day - 330 1RM
Squat Day - 315 1RM
Off
Military Press Day - 185 1RM
Deadlift Day - 315 1RM
Off
Off

My 1RM on Military is 195, but I want to take it easy on the shoulders. May adjust in a few months. I’m expecting the legs to come up quickly over the course of the year. They are weak now due to lower back rehab last year, but I’m fully recovered now. Got to remember to use strict form, stretch, foam roll and work the hip flexors.

Bench Day -

Bench Press:
5x193
5x223
5x252
These were surprisingly easy. Left a couple in the tank on the last set.

BBB:
Bench Press - 5x10x150
Holy crap! The last 2 sets were tough.

Accessory:
Decline Bench - 5x10x145
Damn - These were burning toward the end.

Incline Bench - 3x10x135
I screwed up and should have done 90lbs. Gave up on the last two sets.

Vanity Lifts: :wink:
Curls -
5x65
5x74
5x84
Easy.

First day of 5/3/1 and my chest is fried from the BBB and Accessory lifts.
This should be fun.

Double post - Must have clicked twice.

Since I’m editing I might as well rant on the “resolutionists”.

It’s great you are in the gym but please learn how to use the one and only squat rack in the house. If I see you doing curls in the rack again we are going to have a chat.

And pick up your damn weights and put them back where they belong!

End rant.

Welcome OP! Nice pressing.

[quote]OldGoat wrote:
Welcome OP! Nice pressing. [/quote]

Thanks OG. I’m keep’in my good eye on ya!

Welcome aboard, Oldman Powers! If you are a chronic over-trainier, you should fit right in.

This looks good, Welcome! Seems like everyone is doing 5/3/1 must be a good program.

Welcome…and amen on putting your weights up! Of course, since I workout at home now, I can only b!tch at myself.

Got some great numbers to work with…

Welcome aboard.

Welcome!

Your presses are really good. How far have you come with them in the last 4 years of steady lifting?

Welcome aboard. Sorry to break this too you but you are not doing the BBB program. It should look like this.

Your 5/3/1 exercise

5 sets of 10 reps same exercise @ 50% of projected 1rm.

5 sets of 10 reps of a rowing exercise. Then go home.

Too much "assistance " exercises will hamper your growth on the “money” exerercises.

Just trying too help and seeing that too many people forget the forest for the trees.

I am not trying to sound harsh just helpful.

Fischer

Welcome - looks like some good work there to me!

I like the 5/3/1 because its simple and it works. Glad to see you’ve joined the group.

I always have anxiety about leg day. If I can leave the gym without injury, it was a successful workout. Make sure I start slow, stretch, get the blood flowing and watch my form very carefully. It was a good day.

Squat Day -

Squats:
5x185
5x215
5x245
Relatively easy. I’m not going for max reps on the last set just yet. Want to work into this program slowly.

BBB:
Squats:
5x10x145
These gave me a good duck waddle at the end. I can see how they will groove better form and depth.

Accessory:
Good Mornings:
5x10x95

Vanity Lifts:
Cybex Seated Calves:
10x90
10x135
10x180

Standing Calves:
10x195
10x223
10x252

Comments for other old geezers.

jjackkrash - Thanks for the welcome, My program for the last couple of years has been high intensity, low rep, high volume. Never deload until my immune system fails and forces a week off. Not sure what to call that program, but I’m sure there’s a good name for it.

Colin - Thanks for the welcome. I’ll let you know in 9 months. Checked your log and you are a strong sumbeatch. My son also returned from Iraq last Spring. Has one more tour left. Salute!

LittleStrick - Thanks for the welcome. Wish I could work out at home this time of year.

Hel320 - Thanks for the welcome.

Formfunction - Thanks for the welcome. I’d have to go back to my old logs, but I remember struggling with a 135 bench and squat when I first started. Oh yeah, and throwing up in the locker room on those lifts. Gotta start somewhere.

Fisher - I have the ebook and I’ll take a harder look at it. I’m sure you are right about the assistance work and when I made this template up, I was/am concerned about the Bench day volume. Also noticed that Jim put lots of options in the Assistance portion of the book. I’ll take a closer read.

Soldog - Thanks - A little sore today.

ecogenx - Thanks, look forward to catching up to your lifts someday…I think I’ll need to gain a few pounds between now and then. :wink:

No road rash yet, keep on truck’in.

[quote]Oldman Powers wrote:

Comments for other old geezers.

jjackkrash - Thanks for the welcome, My program for the last couple of years has been high intensity, low rep, high volume. Never deload until my immune system fails and forces a week off. Not sure what to call that program, but I’m sure there’s a good name for it.

[/quote]

How about “Hitting the Third Turn Retaining Wall - Again” program?

Sorry for the belated welcome. Everyone is doing quite well on the 5/3/1 program. I’m sure it’ll have similar results for you.

Have you been injured by squatting before?

[quote]DaCharmingAlbino wrote:
How about “Hitting the Third Turn Retaining Wall - Again” program?

Sorry for the belated welcome. Everyone is doing quite well on the 5/3/1 program. I’m sure it’ll have similar results for you.

Have you been injured by squatting before?

[/quote]
That pretty much sums it up. Damn that’s funny.

Thanks for the welcome.

Yep, I tweaked the lower back on squats, then did it again a month later on a lighter deadlift. My sports doc said I stretched the spinal ligaments between L3 and L5. Took a long time to heal. It was caused by the seven deadly sins of squatting. Note to reader, the following may be inappropriate or offensive to some people, viewer discretion is advised… Rounded back at the bottom, poor hip mobility, tight hammies, a weak core, weak hip flexors, getting the weight towards the toes, and wearing running shoes.

I’m going to Powerlifting Hell for that.

[quote]Oldman Powers wrote:

[quote]DaCharmingAlbino wrote:
How about “Hitting the Third Turn Retaining Wall - Again” program?

Sorry for the belated welcome. Everyone is doing quite well on the 5/3/1 program. I’m sure it’ll have similar results for you.

Have you been injured by squatting before?

[/quote]
That pretty much sums it up. Damn that’s funny.

Thanks for the welcome.

Yep, I tweaked the lower back on squats, then did it again a month later on a lighter deadlift. My sports doc said I stretched the spinal ligaments between L3 and L5. Took a long time to heal. It was caused by the seven deadly sins of squatting. Note to reader, the following may be inappropriate or offensive to some people, viewer discretion is advised… Rounded back at the bottom, poor hip mobility, tight hammies, a weak core, weak hip flexors, getting the weight towards the toes, and wearing running shoes.[/quote]

I completely ruptured L5-S1 in a manly bouncing of 400+ off the power rack pins followed by heavy good mornings just before the swelling got going. Flat on my back two hours later still saying “No Doctors! No Doctors!”

Yes, I’m stoopid, but pretty. Which is why I’m not strong.

Glad you got off with stretched ligaments, though when those guys stretch, they want to stay that way for a while…

[quote]DaCharmingAlbino wrote:

[quote]Oldman Powers wrote:

[quote]DaCharmingAlbino wrote:
How about “Hitting the Third Turn Retaining Wall - Again” program?

Sorry for the belated welcome. Everyone is doing quite well on the 5/3/1 program. I’m sure it’ll have similar results for you.

Have you been injured by squatting before?

[/quote]
That pretty much sums it up. Damn that’s funny.

Thanks for the welcome.

Yep, I tweaked the lower back on squats, then did it again a month later on a lighter deadlift. My sports doc said I stretched the spinal ligaments between L3 and L5. Took a long time to heal. It was caused by the seven deadly sins of squatting. Note to reader, the following may be inappropriate or offensive to some people, viewer discretion is advised… Rounded back at the bottom, poor hip mobility, tight hammies, a weak core, weak hip flexors, getting the weight towards the toes, and wearing running shoes.[/quote]

I completely ruptured L5-S1 in a manly bouncing of 400+ off the power rack pins followed by heavy good mornings just before the swelling got going. Flat on my back two hours later still saying “No Doctors! No Doctors!”

Yes, I’m stoopid, but pretty. Which is why I’m not strong.

Glad you got off with stretched ligaments, though when those guys stretch, they want to stay that way for a while…[/quote]

welcome…welcome

and don’t let the Pale One fool you- he’s neither smart nor pretty. He thinks because i DIDN’T call him ugly that now he’s somehow pretty. go figure.

as for the strong thing… his frame can’t handle a lot of weight.

[quote]maraudermeat wrote:

[quote]DaCharmingAlbino wrote:

[quote]Oldman Powers wrote:

[quote]DaCharmingAlbino wrote:
How about “Hitting the Third Turn Retaining Wall - Again” program?

Sorry for the belated welcome. Everyone is doing quite well on the 5/3/1 program. I’m sure it’ll have similar results for you.

Have you been injured by squatting before?

[/quote]
That pretty much sums it up. Damn that’s funny.

Thanks for the welcome.

Yep, I tweaked the lower back on squats, then did it again a month later on a lighter deadlift. My sports doc said I stretched the spinal ligaments between L3 and L5. Took a long time to heal. It was caused by the seven deadly sins of squatting. Note to reader, the following may be inappropriate or offensive to some people, viewer discretion is advised… Rounded back at the bottom, poor hip mobility, tight hammies, a weak core, weak hip flexors, getting the weight towards the toes, and wearing running shoes.[/quote]

I completely ruptured L5-S1 in a manly bouncing of 400+ off the power rack pins followed by heavy good mornings just before the swelling got going. Flat on my back two hours later still saying “No Doctors! No Doctors!”

Yes, I’m stoopid, but pretty. Which is why I’m not strong.

Glad you got off with stretched ligaments, though when those guys stretch, they want to stay that way for a while…[/quote]

welcome…welcome

and don’t let the Pale One fool you- he’s neither smart nor pretty. He thinks because i DIDN’T call him ugly that now he’s somehow pretty. go figure.

as for the strong thing… his frame can’t handle a lot of weight. [/quote]

There ya go again - following a-hint me, dropping fresh little turds of pure meanness.

And I am too pretty. That’s what you said at the motel…

[quote]DaCharmingAlbino wrote:

[quote]maraudermeat wrote:

[quote]DaCharmingAlbino wrote:

[quote]Oldman Powers wrote:

[quote]DaCharmingAlbino wrote:
How about “Hitting the Third Turn Retaining Wall - Again” program?

Sorry for the belated welcome. Everyone is doing quite well on the 5/3/1 program. I’m sure it’ll have similar results for you.

Have you been injured by squatting before?

[/quote]
That pretty much sums it up. Damn that’s funny.

Thanks for the welcome.

Yep, I tweaked the lower back on squats, then did it again a month later on a lighter deadlift. My sports doc said I stretched the spinal ligaments between L3 and L5. Took a long time to heal. It was caused by the seven deadly sins of squatting. Note to reader, the following may be inappropriate or offensive to some people, viewer discretion is advised… Rounded back at the bottom, poor hip mobility, tight hammies, a weak core, weak hip flexors, getting the weight towards the toes, and wearing running shoes.[/quote]

I completely ruptured L5-S1 in a manly bouncing of 400+ off the power rack pins followed by heavy good mornings just before the swelling got going. Flat on my back two hours later still saying “No Doctors! No Doctors!”

Yes, I’m stoopid, but pretty. Which is why I’m not strong.

Glad you got off with stretched ligaments, though when those guys stretch, they want to stay that way for a while…[/quote]

welcome…welcome

and don’t let the Pale One fool you- he’s neither smart nor pretty. He thinks because i DIDN’T call him ugly that now he’s somehow pretty. go figure.

as for the strong thing… his frame can’t handle a lot of weight. [/quote]

There ya go again - following a-hint me, dropping fresh little turds of pure meanness.

And I am too pretty. That’s what you said at the motel…[/quote]

Video or it did not happen. LOL