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Old Guy Doing 5/3/1

7/921 5/3/1 cycle 2 day 4

Warm-up.

Deadlift:
3x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185#
3x230#
3x265#
3x295#
Jokers:
3x320#
3x340#

Superset with chinups 1/2/3/4/5/6/7/8/10

Press:
3x45#
3x65#
3x85#
3x100#
3x115#
3x130#
Jokers:
3x145#
3x155#

Superset with front squats:
3x45#
3x65#
3x85#
3x100#
3x115#
3x130#
3x145#
3x155#

Accessories:

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

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

Another good training day. Once again, the top weights felt heavy, but not hard. I’m going to do a short run today, because I have to go pick my truck up from the shop and it’s a little over a half-mile away, so why not?

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And about an hour later, conditioning run to pick up my truck:

Distance: 0.65 miles
Time: 7:49

Took it nice and slow, just wanted to run at a pace I could sustain, and this was fairly easy. I won’t be running a 5K next month or anything, but I’ll get back up there.

4 Likes

Starting to gain some momentum now mate, nice work.

It’s getting there. Still a ways to catch back up to you, but you better keep working!

Okay, spent today in Lawrence with the wife. We bought some stuff for the Grandbaby, then went to eat at a nice restaurant and did some shopping on the strip.

Then this evening, I walked the dogs down to the dog park and did a little bit of sprinting.

Sprints 7x100m. First 2 were slow, but the last 5 were actually a semblance of a sprint anyway. Running is coming back. All faster than last week, but a little more recovery needed between intervals. Next conditioning day I’ll try running a mile+ nonstop.

4 Likes

7/11/21 5/3/1 cycle 2 day 5

Warmup.

Squat:
5x45#
5x95#
5x135#
5x175#
5x200#
3x225#
10x255#

Bench:
5x45#
5x65#
5x95#
5x115#
5x135#
3x155#
10x175#

Superset with pull-ups 1/2/3/4/5/6/10

Accessory:

Dips: 12/12/12

Superset with Zercher squats 155# 3/3/3

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

So first of all, I used the same weight as last cycle here because last month I couldn’t find my program sheet so I guessed, and used more weight that I was supposed to. Second, I felt really good, so decided to see if I could go for 10 reps on the top set, even though I’ve been limiting myself to 5 reps on 5/3/1 week. I was confident I would hit it on squat, not so much on bench, but I got both without too much trouble. Again, felt heavy but wasn’t that hard. I could have gotten more reps on squat, not sure about bench though.

5 Likes

7/13/21 5/3/1 cycle 2 day 6

Warm-up.

Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x255#
3x265#
5x315#

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

Press:
5x45#
5x65#
5x95#
5x110#
3x125#
5x140#

Superset with front squats
3x45#
3x65#
3x95#
3x110#
3x125#
3x140#

Accessory:

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

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

Another cycle complete. I had a vague thought of maybe going for 10 reps on the last sets again today, but it turns out that the energy reserves available to me on a cool, breezy Sunday morning exceed what I can tap on a hot, humid Tuesday afternoon after a long day at work. Who could have guessed? Still a good workout, but I’m beat now.

5 Likes

7/16/21 5/3/1 Cycle 3 day 1

Warmup:

Squat:
10x45#
5x95#
5x135#
5x185#
5x210#
15x235#

Bench:
10x45#
5x65#
5x85#
5x105#
5x120#
5x140#
15x155#

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

Dips: 15/15/15

Superset with Zercher squats 165# 3/3/3

Barbell curls superset with tricep extensions 60#: 10/10/10

I felt really good today so went for 15 reps on the 5+ set on both main exercises. I could have kept going on squat, but I was about done on bench.

Also bumped up either weight or reps on all accessories. It was a nice, cool morning so I took advantage of it.

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Okay, so I just added nicely to my gym! My boss is moving out of his house, and he had a bunch of stuff he wanted to get rid of that he bought for his son, who pretty much never used it. So, everything is nearly new. He told me he had a couple of machines, a weight tree, olympic sized weights and a heavy bag. I asked how much for all of it and he told me to make him an offer. I offered him $250 for all of it and he was happy with that. He probably would have given it to me for less, but he could also have gotten more for it if he had time to list it and sell it online, but he had to be out of his house by Sunday, because he just sold it and that’s his drop dead date.

So, I ended up with:

  • An adjustable bench, which I will have to figure out how to put together

  • Another machine, that looks like some sort of loadable upright bench/pulldown machine, which I will also have to figure out how to put together.

  • A 45# Olympic size bar, pretty much new. Not a name brand one, so I probably won’t be dropping power cleans with it, but looks like good quality.

  • An ez-curl bar, also for Olympic sized plates

  • 2 dumbbell bars that fit Olympic sized plates (!!!)

  • 2 35# dumbbells

  • 2 25# dumbbells

  • 2x 8# and 2x 10# dumbbells, which my wife is excited about

  • several assorted bands, which my wife is also excited about

  • 255# worth of Plates, from 45# down to 2.5#

  • A plate tree

  • A heavy bag

  • A speed bag

So, looking forward to putting some things together and seeing what I actually have, but overall a pretty nice haul of stuff! I’ll post some pictures later.

4 Likes

Okay, transferred the pics over from my phone, so here goes:






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Mate that is a great deal for 250. Nice

Yeah man, I’m pretty happy with it. My boss would have pretty much given it to me, I think, but I didn’t want to totally screw him over. I straight up told him, I want to get a good deal but I also don’t want to rip you off when you could get more if you sold it on Craigslist or Facebook. He wasn’t looking to even do that, though, he was going to give it to a family member who had a kid who ‘might’ be interested in it, but he had his doubts. He knows I’ll put it to use.

Okay, today was a light conditioning day, 3x400m, taking it slow, only goal was to make each interval faster than the previous one. Times were:

2:55
2:40
2:13

Like I said, nice and slow, still just trying to get my body used to running again. This also gives me a starting point to measure improvement against.

5 Likes

7/18/21 5/3/1 cycle 3 day 2
Warmup.

Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x255#
10x290#

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

Press:
5x45#
5x65#
5x85#
5x100#
5x115#
10x130#

Superset with front squats 3x 45/65/85/100/115/130#

1 arm DB press 50# fat grips 10/10/10

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

Very good workout. It wasn’t terribly hot, but the humidity was off the charts, so my clothes are drenched. Cooling off in the AC before I go take a shower.

I was tempted to go for 15 reps on the top sets, but I had a little voice in the back of my head reminding me of the several times in the past decade or so where I tweaked my back pretty well by going for high rep deadlifts, so maybe I am teachable… Stuck with 10 reps on both main exercises, which was a good place.

I’m also loving that with my plate loadable dumbbells I can start scaling the weight on my db presses instead of just going for stupid high reps! It’ll be a while until I need to put very much weight on them though, since I’m using them as an accessory exercise. Unless, of course, I find a strongman competition sometime in the near future where I need to train for circus dumbbells.

2 Likes

This is a very good sign your training is in a good place.

This is a sign that you are older and wiser and will win in the long run.

Great work mate. Wont be long before you are smashing us all again.

1 Like

That’s a great deal

7/20/21 Conditioning. Took the dogs for a walk down at the old house, because I had to go out there to take the mower and check on animals. The dogs had a great run, and got totally wet and dirty frolicking in the drainage streams.

8x100m sprint, some amount of rest between intervals. No timing, just rested til I was ready to run again. I was actually sprinting today, outside of the first interval that was sort of a warm-up. Felt good, but tired now.

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The sprinting caught up to me this morning when I woke up 4 minutes before my alarm went off with a charley horse in my right calf. Not how I want to wake up…

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

Warmup:

Squat:
10x45#
3x95#
3x135#
3x195#
3x225#
3x255#
Jokers
3x275#
3x295#

Bench:
10x45#
3x65#
3x95#
3x115#
3x130#
3x150#
3x165#
Jokers:
3x185#
3x195#

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

Dips: 15/15/15

Superset with Zercher squats 165# 3/3/3

EZ bar curls superset with triceps extensions 60#: 10/10/10

I feel beat down now, but it was a good workout. Now I need to take a shower, go to Topeka to return some stuff for work, and then game night with my friends. Hopefully it’ll be a good night.

A couple notes. First, I weighed the EZ curl bar and the loadable dumbbells on my bathroom scales, and they came out at 16# and 9# respectively, so I’m going to round to 15# and 10# for ease of keeping round numbers. Second, the curls and triceps extensions were harder than with the straight bar, I guess because I’m getting more range of motion, but it could partly be my hands being at a different angle. I don’t know, but it made it more challenging, so not complaining.

4 Likes

getting there mate, how was the speed on these.

Honestly, it’s like I’ve been describing most of my heavier lifts lately. Felt really heavy, but wasn’t actually hard to do, moved quickly on all reps. I think I’m in a long ‘reminding my body what it can do’ phase as much as actually building strength, but I’ll just stick with the program. I honestly could have done 315# without any more difficulty on squat, and I could have done several more reps at 295#, but I’m forcing myself to embrace a self-directed Hippocratic oath to first do no harm, so I’m just sticking with the program.

1 Like

wow. a steal!