Old Guy Doing 5/3/1

Last time I did a bunch of burpees was back when I was doing Crossfit, and I hurt my back. It probably didn’t help that I was doing 100 for time as a WOD, so my mechanics had probably deteriorated by the time I hurt myself, but still, it left me a little leery of them.

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6/14/21 5/3/1 cycle 1 day 2
Warmup.

Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x210#
5x240#
10x270#

Superset with chinups 1/2/3/4/5/6/7

Press:
5x45#
5x65#
5x90#
5x105#
10x120#

Superset with front squats 3x 45/65/90/105/120#

1 arm DB press 45# fat grips 10/10/10

Superset with bent over BB row 135# 10/10/10

I was sore yesterday and didn’t sleep well last night, which sucks because I go in to work at 4 for night shift tonight. I tried to take a nap, but that wasn’t happening so I decided to train. I guess I’m gonna just tough out the shift tonight, and then lock myself in my sleep room with the windows covered and the AC on full and try to sleep in late tomorrow. I hope it works…

Decent training session anyway. Hopefully that will help me sleep in.

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6/16/21 5/3/1 Cycle 1 day 3

Warmup:

Squat:
10x45#
3x95#
3x135#
3x185#
3x210#
3x225#
Jokers
3x245#
3x265#

Bench:
10x45#
3x65#
3x95#
3x125#
3x140#
3x160#
Jokers:
3x170#
3x180#

superset with pull-ups: 1/2/3/4/5/6/7/8

Dips: 10/10/10

Superset with Zercher squats 135# 3/3/3

Barbell curls superset with tricep extensions 45#: 10/10/10

95 F in the garage today, with minimal breeze. Wasn’t fun, but I got it done. Right now just cooling down so I don’t jump in the shower and come out still sweating.

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IME, this is way worse than just not showering!

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Feeling good mate ?

Completely agree, it’s quite the unpleasant feeling.

It’s the normal ‘it felt heavy but it wasn’t really hard’ feeling I get when I’m getting back into it after a layoff. I definitely could have gone heavier, but I’m pacing myself. I’m in no hurry, and the last thing I want is to hurt myself letting my ego drive the bus.

My current plan is to spend 6 or so months building my base back up, and then scope around and see if there are any competitions of either the strongman or powerlifting variety looming on the horizon a few months out from that, and decide when and what to start training specifically for.

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6/18/21 5/3/1 cycle 1 day 4

Warm-up.

Deadlift:
3x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185#
3x225#
3x255#
3x285#
Jokers:
3x315#

Superset with chinups 1/2/3/4/5/6/7/8

Press:
3x45#
3x65#
3x85#
3x105#
3x115#
3x125#
Jokers:
3x135#

Superset with front squats:
3x45#
3x65#
3x85#
3x105#
3x115#
3x125#
3x135#

Accessory:

1 arm DB press 45# fat grips 10/10/10

Superset with bent over BB row 135# 10/10/10

Only one joker set on each because it was 98 F in the garage and I was sapped, having already mowed before training. Still got it done.

5 Likes

6/20/21 5/3/1 cycle 1 day 5

Warmup.

Squat:
5x45#
5x95#
5x135#
5x185#
3x225#
5x255#

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

Superset with pull-ups 1/2/3/4/5/6/7

Accessory:
Dips 10/10/10
superset with Zercher squats @135# 3/3/3

Barbell curls 50# 10/10/10
superset with standing barbell tricep extensions 50# 10/10/10

First of all, oops! I couldn’t find my sheet with my target weights on it, so I ballparked it based on what I did last week, and I went a little aggressive, with the last set on both squat and bench being 10# heavier than it was supposed to be once I found my sheet. Not a problem, though. Almost done with first cycle, and still feeling good. I intend to start working some conditioning in starting next week, so we’ll see how that goes.

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6/23/21 5/3/1 cycle 1 day 6

Warm-up.

Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x245#
3x275#
5x305#

Superset with chinups 1/2/3/4/5/6/7/10

Press:
5x45#
5x65#
5x85#
5x105#
3x120#
5x135#

Superset with front squats
3x45#
3x65#
3x85#
3x105#
3x120#
3x135#

Accessory:

1 arm DB press 45# fat grips 10/10/10

Superset with bent over BB row 135# 10/10/10

Tough workout just because I worked out at noon on an empty stomach since last night because I have a Doctor’s appointment with fasted blood work in 45 minutes. Definitely felt the lack of energy at the end, but I’ll be fine after I get some food post-lab work. I have leftover pizza and wings from our game night last night, which said game night is why my training was today instead of last night.

First full cycle down, new training maxes coming on Friday.

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Good work Steve. Now to add a little weight and do it all again. Rinse and repeat mate rinse and repeat.

That’s the plan, man!

Training has been on hiatus for the weekend due to a surprise granddaughter! Well, the granddaughter wasn’t a surprise, but the June 25th birth date, a month early, was. So, I’ve had other priorities all weekend…

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Congrats on the birth of the newest member of your family.

Congratulations mate

7/2/21 5/3/1 Cycle 2 day 1

Warmup:

Squat:
5x45#
5x95#
5x135#
5x175#
5x205#
10x225#

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

superset with pull-ups: 1/2/3/4/5/10

Dips: 12/12/12

Superset with Zercher squats 145# 3/3/3

Barbell curls superset with tricep extensions 55#: 10/10/10

Between new grandbaby and work, I ended up taking just over a week off. Not enough to negatively impact my training, just a nice rest, so back at it with the new planned training maxes, no problem at all. Also bumped up the reps/weight on the accessory work. Felt good today.

Giving blood this afternoon, a power red donation so 2x the red blood cells, so I’ll need a few days to recover before my next training day.

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7/3/21 - Conditioning - Walk with the dogs, and then at dog park:

6x100m run, 1:00 rest between runs. Moderate run pace, not a sprint by any stretch of the imagination, just reminding my body what running is. Now that I’ve got a cycle of lifting under my belt, it’s time to start bringing up my conditioning again. Also definitely feeling the whole ‘2 pints low in the red blood cell department’, no stamina whatsoever.

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7/5/21 5/3/1 cycle 2 day 2
Warmup.

Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x255#
10x285#

Superset with chinups 1/2/3/4/5/6/10

Press:
5x45#
5x65#
5x85#
5x95#
5x110#
10x125#

Superset with front squats 3x 45/65/85/95/110/125#

1 arm DB press 45# fat grips 12/12/12

Superset with bent over BB row 155# 10/10/10

Still slightly feeling the shortage of red blood cells, but better than Saturday. I think I’ll be back close to 100%. It actually takes 4-8 weeks to get 100% recovered from a blood donation, but that’s misleading because it’s a hyperbolic curve and I think you’re at around 80% replaced within about 1-2 weeks. and that’s 80% of the 15-20% rbc volume I lost, which puts me at around 95% in 1-2 weeks, so I’ll be good. Plus, my hemoglobin level was almost at the top limit to give blood to start with (19.2 and the cut-off is 20.0) due to being on TRT, so my rbc is high to start with.

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So, last night I tried to burn our house down. Apparently when I was taking the lid off the snake’s cage to feed it, when I put the lid down on the floor I hit and turned on a heat lamp that was sitting on the floor still plugged in (very careless on my part). Over the course of the next several hours it cooked a hole through the den floor into the basement. We smelled some smoke before going to bed but attributed it to fireworks being shot off next door. Luckily Edie went back downstairs because she was still smelling smoke and found the downstairs filling with smoke. Thanks to the Burlington volunteer fire department, as well as the other emergency response and Burlington PD who showed up, everything was taken care of, except the hole in the floor, some charcoal and residue in the basement, and the smell of smoke everywhere. It’s amazing how much smoke a small fire in an enclosed area can produce.

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Good to hear you’re all OK mate

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You are very lucky mate, glad you are ok.

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7/7/21 5/3/1 Cycle 2 day 3

Warmup:

Squat:
10x45#
3x95#
3x135#
3x185#
3x215#
3x235#
Jokers
3x255#
3x275#

Bench:
10x45#
3x65#
3x95#
3x115#
3x135#
3x165#
Jokers:
3x175#
3x185#

superset with pull-ups: 1/2/3/4/5/6/7/10

Dips: 12/12/12

Superset with Zercher squats 145# 3/3/3

Barbell curls superset with tricep extensions 55#: 10/10/10

Another solid day, and my stamina is definitely coming back. I could have done another joker set on both exercises, but decided to play it safe. No need to rush.

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