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Old Guy Doing 5/3/1 with My Daughter

7/9/20 5/3/1 Cycle 5 day 3 Squat/Bench

Warmup.

Squat:
3x45#
3x95#
3x135#
3x185#
3x225#
3x265#
Joker:
3x295#
3x315#

Bench:
10x45#
3x65#
3x95#
3x115#
3x135#
3x155#
Joker:
3x175#
3x195#

Superset with chinups 1/2/4/5/7/8/9/10
Bar dips: 15/15/15
Superset with Zercher squats 3x 135#/185#/225#

No curls/triceps extensions again today.

Conditioning: Run 10x120m, some rest in between sets. Definitely not a sprint, but at least I can run now. Better than Saturday, but my O2 transfer capacity still isn’t at 100%.

Amber is visiting with her younger brother who flew in from California on Tuesday, so they’re all self-isolating right now, so she’ll miss a few sessions.

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7/10/20 conditioning:

1.38 mile run in 15:10. More than a minute improvement from the same run 2 weeks ago, even with me still feeling like my wind isn’t up to snuff. The distance showed as 1.38 this time vs 1.36 miles last time, but it was the exact same loop, I’ll put that down to inaccuracies in the gps, or maybe I stopped it right after an update this time. I’m down to a 34:00 5K pace, slowly inching in the direction of respectability…

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7/12/20 5/3/1 cycle 5 day 4 deadlift/press:

Warmup.

Deadlift:

3x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185# + 1 power clean
3x225#
3x265#
3x305#
Jokers:
3x335#
3x365#

Press:

3x45#
3x65#
3x95#
3x115#
3x135#
3x150#
Jokers:
3x160#
3x170#

superset with chinups 20# weighted:1/2/3/4/5/6/7/8
and
front squats; 3x 45#/65#/95#/115#/135#/150#/160#/170#

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

Conditioning: 8x100m run, pretty long rests between intervals, tired but I can tell my O2 capacity is coming back.

Amber is still in quarantine, I’ll see her next week.

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8/5/20

Okay, did not plan to take 3 weeks off, but here we are. Will do a ‘reload’ week before getting back into the program, maybe 2 weeks, then restart cycle 5. Daughter and son were out there with me yesterday.

Squat: up to 5x225#
Bench: up to 5x135#

Conditioning: 12x100m run, not a sprint.

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Just read your last few posts. Your deadlift strength is improving.

Okay, took another month off because travelling out to where I had my gym set up started being impractical with everything else I’ve had going on. However, last weekend I spent cleaning out my garage at the house I’m living in, and on Monday I moved my stuff over here, so I’m back in business!

Starting off easy since I have been mostly inactive for almost 2 months.

Warm-up week, day 1:

Warm-up.

Squats:
10x45#
5x95#
5x135#
5x185#

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

Superset with pull-ups 1/2/3/4/5

Like I said, starting easy, baby weights. I’m sure I’ll still be sore, though.

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Good to see you are sorting out the shed and ready to go after it again.

Good to see you back (again) man

Thanks, guys. Good to be back, and now I have no excuse not to stay consistent, Literally all I have to do is walk 50 feet to my garage rather than drive out to the farm.

Another baby weights day. I we as sore today from my baby workout 2 days ago, as expected.

Warm-up week, day 2.

Warm-up.

Deadlifts:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#

Superset with chin-ups 1/2/3/4/5

Press:
10x45#
5x65#
5x85#
5x105#

Superset with front squats 3x 45#/65#/85#/105#

Hit all the major stuff over the last 2 days, so the next 2 days I’ll bump the weight up just a little and add in the accessories as well. Then we’ll see if I want to do another warm-up week before jumping back into the program. Looking forward to it, and also need to get Amber into the gym with me as well.

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Welcome to my world

9/13/20 - Warm-up week day 3:

Warm-up.

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

Bench:
10x45#
5x65#
5x95#
5x115#
5x135#
5x145#

Superset with pullups: 1/2/3/4/5/6

Still sore, but good to see my strength didn’t completely tank in 2 months off.

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Forgot to post Wednesday’s workout. I’ll hit it again this afternoon, but right now I’m tearing cabinets out.

9/15/20 Warm-up week day 4

Warm-up.

Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x275#

Superset with chinups: 1/2/3/4/5/6

Press:

5x45#
5x65#
5x85#
5x105#
5x125#

Superset with front squats 3x 45/65/85/105/125#

Today and Saturday I’ll use the same weights from the last 2 sessions and test a rep max on the last sets, to calculate training maxxes to use on a fresh 5/3/1 cycle starting next week.

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Okay, I ended up waiting until this morning to train again, because my project to rehang my kitchen upper cabinets morphed into replacing the cabinets, replacing the back wall behind the cabinets/stove/fridge, and replacing the burred down pony wall that was covering the ventilation ducting. So, a lot of ripping and tearing, followed by a trip to Home Depot to get new cabinets, wood and drywall and all the stuff I need to go along with that. So, didn’t get home until after 10.

Anyway, on to training.

9/18/20 determining calculated 1RM day 1 Squat/Bench.

Warm-up.

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

Bench:
5x45#
5x65#
5x95#
5x115#
5x135#
10x145#

Superset with pullups 1/2/3/4/5/6

I stopped at 10 on both squat and bench. I could have kept going on both, but as always, going conservative so I don’t start with my training maxxes too high.

Squat calculated 1RM: 300#

Bench calculated 1RM: 195#

Sunday I’ll do the same thing for deadlift and press. TIme to rip out some lath and plaster, put some new electrical boxes in and put up some drywall!

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That sounds awful!

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What, this doesn’t look fun?

9/20/20 determining calculated 1RM day 2 Deadlift/press.

Warm-up.

Deadlift:
5x45#
5x95#
5x135#
5x185#
5x225#
10x275#

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

Press:
5x45#
5x65#
5x85#
5x105#
10x125#

Superset with front squats:
3x45#
3x65#
3x85#
3x105#
3x125#

Stopped at 10 max reps again.

Deadlift calculated 1RM: 365#
Press calculated 1RM: 165#

New 5/3/1 cycle starting next week. Now, back to work. Done with destruction, back to construction.

Okay, this looks a lot better. Still not done, but enough that we have a useable kitchen again! What a difference a day makes!

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9/23/20 New 5/3/1 cycle 1 day 1

Warm-up.

Squat:
5x45#
5x95#
5x135#
5x185#
10x230#.

Bench:
5x45#
5x65#
5x95#
5x115#
5x135#
10x150#

Superset with pullups 1/2/3/4/5/6

No accessory work today, in a hurry, and I haven’t figured out a good way to do dips in my new setup, since I have a single bar squat rack instead of my old cage here.

Also, got Amber back into the gym with me, first day back she worked up to 5x85# squat and 5x75# bench.

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