Old Guy Doing 5/3/1

2/2/24 Day one of calculating 1RM’s for my upcoming 5/3/1 cycle. 12x225# on the squat, which gives me a 1RM of 315# for squat. Honestly, I could have kept going on squat, but figured I’d better be conservative to start. Bench was more limited, 8x145# which gives me a 185# 1RM there. I’ve gained a new pain in my left wrist, pretty sure it’s arthritis since it’s very much like the arthritis pain I already have in my left ankle, and on top of that my right elbow seems not to want to stay grooved in its socket, keeps feeling like it wants to dislocate, so I’m staying really conservative on bench. The wrist pain doesn’t seem to affect me pulling, and working up to 6 chin-ups wasn’t that terrible.

After that, did a mile of run a lap, walk a lap. The indoor track in the gym is 14 laps to a mile, which makes for about 115m laps. Not timed or anything, just trying to get my cardio endurance up and remind my body what running feels like, and finding a pace that seems sustainable.

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2/4/24 Day two of calculating 1RM. 12x275# on deadlift for a 1RM of 385#, and 9x125# on overhead press for a 1RM of 162.5#, so I’ll round down to 160#. Also did power cleans up to 2x135#, and front squats up to 3x125#.

Then a little running. 400m warmup in 2:46, followed by 3x200m runs, with the splits being 1:10, 1:03, 1:00. Goal was to start with an easily sustainable pace, then speed up a little each leg, so mission accomplished, but still slow AF. That’s okay though, gotta start somewhere.

Edit: day 1 of 5/3/1 cycle starts this coming Friday, and I’m just doing Friday/Sunday for weights, and walking a few times during the week, because of time constraints. This will go on until the end of March when the plant outage starts, then it’s gonna be work out when I can make time, so it’ll be hit or miss for April and half of May.

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2/9/2024 5/3/1 Cycle 1 day 1 - First program cycle after a little over a year out of the gym.

Warmup:

Squat:
10x45#
5x95#
5x135#
5x185#
5x215#
10x240#

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

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

Accessory:

Dips weighted: 10/10/10
Superset with Zercher squats 135# 5/5/5

EZ bar curls 38# 10/10/10
Superset with triceps extensions 38# 12/12/12

Conditioning: 1 mile of run 115m, walk 115m, untimed.

I was worried I might be a little ambitious with the weights for my first cycle back, but had no problem hitting 10 reps on both top sets. Kept the accessory stuff really easy because I’ve been working my way up on the main lifts, but this is my first time doing the accessory work this year. All in all, everything went well.

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2/11/24 5/2/1 cycle 1 day 2

Warm-up.

Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x265#
10x295#

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

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

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

Accessories:

1 arm db press 40# x10/10/10

Superset with bent over dumbbell rows 50# 10/10/10

Conditioning: 1/2 mile on the indoor track of run the straights/walk the curves. I was planning to do more, but got a little muscle twinge in my left calf just below my knee, so I cut it short. Doesn’t hurt exactly, but I can feel it so decided to err on the side of caution.

Also, met a young guy in the gym today who is also doing 5/3/1, just on the 3’s week of his second cycle, and he seemed pretty passionate about it. It’s good to see people working hard and learning effective programming early on in their lifting career.

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Still got it old man

Thanks! I’m actually pretty happy with that given that the last time I did a 5/3/1 cycle was 13 months ago, and I literally did no lifting for all of 2023. Goes to show that if you build a good base, it doesn’t just disappear on even an extended layoff. Of course, it’ll take me a year to get back to doing strongman levels of strength, but it’s nice to know it’s still on the table…

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2/16/2024 5/3/1 Cycle 1 day 3

Warmup:

Squat:
10x45#
3x95#
3x135#
3x175#
3x200#
3x230#
8x255#

Bench:
10x45#
3x65#
3x85#
3x95#
3x115#
3x130#
8x150#

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

Accessory:

Dips:12/12/12
Superset with Zercher squats 155# 5/5/5

EZ bar curls 38# 12/12/12
Superset with triceps extensions 38# 15/15/15

No conditioning today.

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Good to see you back, Steve. Be well.

2/18/24 5/3/1 cycle 1 day 4

Warm-up.

Deadlift:
5x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185#
3x235#
3x275#
8x315#

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

Press:
10x45#
3x65#
3x85#
3x100#
3x115#
8x130#

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

Accessories:

1 arm db press 40# x12/12/12

Superset with bent over dumbbell rows 50# 12/12/12

No conditioning again today. The weights are staying challenging but not too much, but I’m definitely exhausted by the end of everything.

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Thanks, it’s good to be back!