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Old Guy Doing 5/3/1 with My Daughter

Nice work as always mate

If you have access to antibody tests, I hope you turn out positive. At least get that done and over with

U deadlift 600 yet big fella?

Thanks, I’m trying hard to catch back up to you.

I still haven’t seen about it, I really need to make it a priority.

I gotta get to 500 first, man. My best was 475, before I slacked off and stopped training. I’m a good 6 months away from getting there.

Okay, today’s workout. A new cycle.

6/1/20 5/3/1 Cycle 4 day 1 Squat/Bench

Warmup.

Squat:
10x45#
5x95#
5x135#
5x185#
5x215#
10x245#

Bench:
10x45#
5x65#
5x85#
5x105#
5x125#
10x150#

Superset with chinups 1/2/3/6/8/10

Bar dips with 20# weight belt: 10/10/10
superset with Zercher squat from pins:
5x135#
5x155#
5x185#

Straight bar curl superset with standing tricep extension with 65#: 10/10/10

Conditioning:
100m farmer’s walk with 1x35# kettlebell.
12 rounds of kettlebell throw and retrieve (1 left arm shotput, 1 right arm shotput, 1 KB swing throw, 1 KB double overhand throw, 1 kb swing throw from left side, 1 kb swing throw from right side).
Walk 1/2 mile
12 more rounds of kettlebell throw and retrieve (1 left arm shotput, 1 right arm shotput, 1 KB swing throw, 1 KB double overhand throw, 1 kb swing throw from left side, 1 kb swing throw from right side).
100m waiter carry with 1x35# kettlebell.

Amber trained with me again. I went ahead and started her on an actual 5/3/1 cycle instead of just winging it and doing what I’m doing and using whatever weight seemed right.
Squat:
5x45#
5x55#
5x70#
5x85#
5x95#
Drop sets paused squats:
5x85#
5x70#

Bench:
5x45#
5x50#
5x55#
10x65#
Drop sets:
5x55#
5x50#

Superset with Lat pulldowns with 30 Kg.

Conditioning: 1 mile walk with 20# weight vest, farmer’s walking with 10 Barbell for half of it.

4 Likes

My memory pretty funky lol.

I like your self belief. Everything is possible

been there, done that, they should make a t-shirt

Where’s the video man?

Nice work in here Steve, good to see you recovered.

1 Like

Nice work Steve.
I love that throwing the KB around stuff.

Thanks, guys, it’s good to be back. I love doing the kettlebell throw workout, it’s fun and it gets my heart rate up without wearing my knees out, as well as hitting some explosive work and a lot of the support and rotational muscles that don’t get worked enough with the big exercises.

6/5/20 5/3/1 cycle 4 day 2 deadlift/press:

Warmup.

Deadlift:

5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185# + 1 power clean
5x225#
10x275#

Press:

5x45#
5x65#
5x85#
5x105#
5x125#
10x140#

superset with chinups:1/2/4/6/8/10
and
front squats; 3x 45#/65#/85#/105#/125#/140#

DB single arm press per arm: 3x12x40#
superset with bodyweight inverted rows 12/12/12
and knees to elbows 6/6/6

conditioning:
4 x 400m run. splits: 2:39, 2:08, don’t know the last 2 splits because my phone died, but both were slower than 2:08 but faster than 2:30. I didn’t go all out on the second split today, I wanted to save some gas to do 2 more splits and see if I could maintain a good pace on all 3 splits after the warmup, but it wasn’t to be, I forgot to charge my phone last night and it died in the middle of the conditioning.

Amber: top set on deadlift was 10x135#, and press was 5x65#. I had to walk away and deal with something and she didn’t realize that was her last set on press, so she didn’t push past 5, but also didn’t want to do another set. She walked the mile while I did my 4x400m. She’s started playing softball on her boss’s team so she was tired from practice yesterday, but it’s good that she’s starting to do a sport in addition to training.

Edit: Top set of press was 140#. Also, I did 1 rep of power clean at 185#, just to see if I could.

4 Likes

6/9/20 5/3/1 Cycle 4 day 3 Squat/Bench

Warmup.

Squat:
3x45#
3x95#
3x135#
3x185#
3x225#
3x255#
Joker:
3x275#
3x295#

Bench:
3x45#
3x65#
3x85#
3x105#
3x125#
3x150#
Joker:
3x165#
3x185#

Superset with chinups 1/2/3/4/6/8/10/12

Bar dips with 20# weight belt: 10/10/10
Superset with Zercher squats 3x 135#/185#/205#

Running out of time so skipped curls

Conditioning: Sprints 10x100m, some rest in between sets.

Amber’s workout:

Warmup.

Squats:
3x45#
3x55#
3x65#
3x75#
3x85#
3x95#
5x105#

Bench:
3x45#
3x50#
3x55#
3x60#
3x65#
3x70#
5x75#
3x65#
Superset with pull-downs: 1/2/3/4/6/8/10/8

Moved training back a day because yesterday was my 2-year anniversary. The wife and I just kept it low key, went out to eat a nice Italian dinner at Paisano’s in Topeka, and spent the day together.

3 Likes

6/17/20 5/3/1 cycle 4 day 4 deadlift/press:

Warmup.

Deadlift:

3x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185# + 1 power clean
3x225#
3*265#
3x295#
Jokers:
3x325#
3x355#

Press:

3x45#
3x65#
3x85#
3x105#
3x125#
3x145#
Jokers:
3x155#
3x165#

superset with chinups:1/2/3/4/5/6/7/10
and
front squats; 3x 45#/65#/85#/105#/125#/145#/155#/165#

DB single arm press per arm: 3x12x40# (with fat gripz)
superset with bodyweight inverted rows 12/12/12
and knees to elbows 6/6/6

No conditioning today, we were running late.

Amber:

Warmup.

Deadlift:
3x45#
3x65#
3x95#
3x115#
3x135#
3x145#
Drop sets 2x2x135#

Press:
3x45#
3x50#
3x55#
3x60#
3x65#
3x70#
superset with cable pulldowns with 40 Kg 1/2/3/4/5/6/8

First day back after a week off, we went camping for most of last week. No training, but lots of walking, a little bit of playing softball and running around with the dog, and some swimming. We tried to get my dog to go swimming, but he didn’t want to go where his feet weren’t touching the bottom. Then my stepson and I decided to swim across to the other side of the inlet we were at, and the wife and daughter started hollering at us when we were about 50 meters out, we turned around and Shadow had decided he couldn’t bear us being that far out and he was swimming out to rescue us! We turned around and swam back, didn’t want the pup to tire out and be in danger, he is an old guy.

4 Likes

6/22/20 5/3/1 Cycle 4 day 5 Squat/Bench

Warmup.

Squat:
5x45#
5x95#
5x135#
5x185#
5x215#
3x245#
5x275#

Bench:
5x45#
5x65#
5x95#
5x115#
5x135#
3x155#
5x175#

Superset with 20# weighted chinups 1/2/3/4/5/6/7

20# weighted bar dips: 10/10/10
Superset with Zercher squats 3x 135#/185#/215#

Curl superset with standing tricep extension with 65# straightbar: 12/12/12

Conditioning: 10x100m slow sprint, 1:30 rest between intervals. Just wanted to get to running again since I haven’t run in over 2 weeks, so didn’t want to overdo it. I was supposed to train over the weekend, but between my son’s birthday on Friday, his graduation on Saturday and Father’s Day on Sunday, it just didn’t happen. Also, no Amber today, the first time she’s missed when I trained, but she had a softball game so she did get some exercise. The wife and I went to the softball game after I got done, and a good time was had by all even if her team isn’t very good. They’re trying, and getting better, and the other team was good sports about it.

5 Likes

6/24/20 conditioning:

1.36 mile run in 16:14. Super slow slog, but it was a speed I could continue to maintain. So, I’m on pace for a little worse than a 35 minute 5K, so nowhere to go from here but to improve, anyway…

I decided to start splitting long(er) distance running away from my weight training days, to try to start improving my conditioning, which is clearly much needed.

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6/25/20 5/3/1 cycle 4 day 6 deadlift/press:

Warmup.

Deadlift:

5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185# + 1 power clean
5x225#
3x265#
5x305#

Press:

5x45#
5x65#
5x85#
5x105#
5x125#
3x140#
5x150#

superset with chinups:1/2/3/4/6/8/10
and
front squats; 3x 45#/65#/85#/105#/125#/140#/150#

DB single arm press with fat gripz per arm: 3x12x40#
superset with bodyweight inverted rows 12/12/12
and knees to elbows 6/6/6

conditioning:
2x400m run, very slow, totally out of energy, I probably needed another day of rest after running yesterday, ah well.

Amber was back with me today, and had top sets of 4x150# deadlift, and 4x70# press. She also had her first experience with unintentionally ripping a fart while doing her top set of deadlifts. She literally ROFL’d, just collapsed in a laughing fit, which just made things even funnier for her, and she had to take a break before she had any strength again… I was quite entertained!

3 Likes

Nothing like a good strain fart. As long as you don’t follow though then it’s all good.

Went to the rec center gym today, since it’s open again. Lots of social distancing and disinfecting, I like my garage gym better but my son just got back from a trip to Texas and he’s quarantined out at that house.

6/30/20 5/3/1 Cycle 5 day 1 Squat/Bench

Warmup.

Squat:
10x45#
5x95#
5x135#
5x185#
5x225#
10x255#

Bench:
10x45#
5x65#
5x95#
5x115#
5x135#
10x155#

Superset with 25# chinups 1/2/3/4/5/6

Bar dips with 25# weight belt: 10/10/10
superset with Zercher squat from pins:
3x135#
3x185#
3x225#

Straight bar curl superset with standing tricep extension with 70#: 10/10/10

Conditioning: 9 laps of the indoor gym track, 1:00 rest between laps, fast but not quite a sprint.

Amber top set of squat 10x100#, bench 10x70#, she continues to get stronger. She did the elliptical machine while I ran.

Circumstances have been stretching out the days between workouts entirely too far, I need to rein things back in a bit, get back to at least 2x a week instead of 1-2 times a week.

3 Likes

7/2/20 conditioning:

1.58 mile run in 17:50. Slightly faster and further than last ‘long distance’ run. Right at a 35 minute 5K this time, so going in the right direction. By the time I actually hit 5K distance, hopefully I’ll be getting the time closer to 30:00, but that will be a while, since a lot of my running is still going to be sprints and intervals, and I’ll only occasionally push for distance.

So I wouldn’t have run today if I was going to hit the gym again tomorrow, but I’m doing a power red blood donation this afternoon so I’m going to need a couple good nights’ sleep to recover some red blood cells. I figure I’ll shoot for training again Saturday if I feel good, Sunday on the outside.

3 Likes

I just skimmed your log. Good work! Sucks about the shoulder, looks like we are in a similar boat there. It’s really cool your daughter is doing it with you. Maybe someday one of my kids will lift with me.

7/4/20 5/3/1 cycle 5 day 2 deadlift/press:

Warmup.

Deadlift:

5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185# + 1 power clean
5x225#
5x255#
10x285#

Press:

5x45#
5x65#
5x85#
5x105#
5x125#
10x145#

superset with chinups:1/2/4/6/8/10
and
front squats; 3x 45#/65#/85#/105#/125#/145#

DB single arm press per arm: 2x12x40#
superset with bodyweight inverted rows 12/12
and knees to elbows 6/6

Ran out of gas at the end, definitely not fully recovered from the double red donation on Thursday. Stopped after 2 sets on the accessory work.

Conditioning: walked a mile, quite slowly. Exhausted right now.

Amber’s top sets were 10x145# deadlift, and 5x70# press. 5# is a pretty big jump at the weights she’s doing for press, so no surprise there. I need to have her do push presses after she’s done as many presses as she can.

Shot off fireworks after we were done, with the whole family, except for the ones in Texas and Florida.

2 Likes

Thanks, man! Yeah, at my age, the shoulder is just another thing I have to figure out how to work around. The big impact is that I have to be way conservative on bench. I’ll get back to a 2 plate bench, but not much more than that. Good thing about strongman competitions, is that I don’t have to worry too much about horizontal pressing… I just need to get back into competition condition by the time they start having them again.

1 Like