T Nation

Old Guy Trying to Get Strong


#381

Okay, time to necro my workout thread again… Had some serious family stuff going on in December, then fighting with the ex-wife about trying to get the divorce finalized, then a plant outage, so I ended up taking like 6 months off any serious lifting.

On the plus side, I’m finally divorced as of April 23rd, and married again as of June 8th (it’s not like it sounds… the divorce took over 2 years to finalize)! I finally started gradually working my way back into the gym the beginning of this month, did a very conservative max test last weekend, and now I’m starting over with a new 5/3/1 cycle.

Here are my training maxes for this cycle:

Press: 160#
Squat: 325#
Bench: 215#
Deadlift: 415#

And, today’s workout.

Warmup:
3x bar complex + pullups 1/1/1

Press:
10x45#
5x65#
5x85#
5x105#
5x120#
8x135#

superset with pullups: 2/3/4/5/6/7

Dumbell press:
10x40#
10x50#
10x60#

superset with Dumbell rows:
10x50#
10x60#
10x70#

Followed by very light running.


#382

Okay, missed a couple of days because of getting stuff done, and then managed to squeeze a few quick workouts in over the last few days. Busy with holiday and family stuff, but don’t want to totally slack on working out.

7/3/18 - Squat workout

Warmup:
3x bar complex + pullups 1/1/1

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

7/4/18 - Bench workout

Warmup:
3x bar complex + pullups 1/2/3

Bench:
10x45#
5x65#
5x95#
5x115#
5x135#
10x165#

Superset with pullups: 4/5/6/7/8/9

7/5/18 - Deadlift workout

Warmup:
3x bar complex + pullups 1/1/1

Deadlift:
5x45#
5x95#
5x135#
5x185#
5x225#
5x275#
10x315#

Front squat:
3x45#
3x65#
3x95#
3x115#
3x135#
3x155#

So, no bad workouts there, but all quick, only had like a half hour at a time, so short rests and no accessory work. Hopefully I’ll have more free time next week and can get some longer workouts in.


#383

7/7/18

5/3/1 new cycle 1 day 5

Warmup - Barbell complex x3 with pullups 1/1/1

Press:
10x45#
3#65#
3x95#
3x115#
3x135#
3x145#
3x155#
3x165#

superset with pullups 1/2/3/4/5/6/7/8

DB press:
10x40#
10x50#
10x60#

superset with kroc rows:
10x50#
10x60#
10x70#

Conditioning:
gym track (1/14 mile) - 7 laps, 30 sec rest between laps


#384

5/3/1 cycle 1 day 6

Warmup - barbell complex x3 with pullups 1/2/3

Squat:
10x45#
5x95#
3x135#
3x185#
3x225#
3x275#
3x295#
3x315#
3x5x225#

Good mornings 3x10x135#
superset with decline situps w/8# med ball over head 10/10/10

315# felt heavy, but wasn’t hard going up. Strength is still there, just gotta train my body to use it again.


#385

5/3/1 cycle 1 day 7

Warmup: barbell complex x3 with pullups 1/1/1

Bench:
10x45#
5x65#
3x95#
3x115#
3x135#
3x155#
3x175#
3x185#
3x195#

superset with pullups 2/3/4/5/6/7/8/9/10

25# weighted dips 10/10/10
superset with 25# weighted pullups3/3/3

conditioning: run at 1/14 mile gym indoor track:

1 lap warmup
3x2.5 lap runs, nice and easy, ~1 minute rest between, didn’t time anything.


#386

Hey Steve just found your log.
I’m in.
Will catch up next week, about to go for a week of music and beer.
Scrolled a couple of sessions back, I do have some catching up to do. Strong lifts Mate.


#387

7/13/18

5/3/1 cycle 1 day 8

Warmup: barbell complex x3 with pullups 1/2/3

Deadlift:
2 power cleans + 3x45#
2 power cleans +3x95#
2 power cleans + 3x135#
3x185#
3x225#
3x275
3x305#
3x335#
3x355#
3x375#

Front squat:
3x45#
3x65#
3x95#
3x115#
3x135#
3x155#
3x185#

Good workout. Similar to the squats, 375# felt really heavy, but moved with no problem, kept good form throughout. I’m really happy with the front squats, they felt better than they did before my layoff.


#388

Had some stress that needed releasing, and nowhere near the gym, so ran. According to my app, I ran 1.16 miles a a 9:07 pace. Definitely feeling it now, I don’t remember the last time I ran that far in one shot instead of intervals. Good to know my body is still capable of it.


#389

7/16/18

5/3/1 cycle 1 day 9

Warmup: Barbell complex x3 with pullups 1/1/1

Press:
5x45#
5x65#
5x95#
5x115#
3x135#
8x150#

Superset with chin-ups 2/3/4/5/6/15

DB press, per arm: 10x40#, 10x50#, 10x60#

superset with DB rows per arm: 10x50#, 10x60#, 10x70#

This was another good workout. This is my 5/3/1 week, so I was looking to get 5 reps on the last set in keeping with my 10/8/5 policy for the top set on 5’s, 3’s and 1’s week respectively, but 150# felt pretty light so I kept going. I then decided to see if I could crank out 15 uninterrupted chin-ups, and it turns out I still can. I may have had a couple more in me, but I’m definitely well short of the 25 I knocked out last year. Still, I’m pretty happy with where I am for my first cycle back. Estimating on the low side for my training maxxes was my goal so that I could get some good volume in before I get into heavy weights, and it looks like I was pretty much on the money with that goal.


#391

7/17/18 5/3/1 cycle 1 day 10

Warmup: barbell complex x3 with pullups 1/2/3

Squat:
10x45#
5x95#
5x135#
5x185#
5x225#
3x255#
10x285#
FSL:
3x5x225#

Good mornings 3x10x135#
superset with decline situps w/15# kettlebell over head 10/10/10

Felt strong again today, 5 was my target # for reps at 285#, but 10 wasn’t that hard. This is where I have to force myself to stick with the progression and just raise my training max by 10# next week, instead of overreaching and eventually hurting myself or forcing a stall too early. A few months of high rep sets on the top set will do me good, and there’s always joker sets on the 3’s week to play with some heavier weights.


#392

7/18/18 5/3/1 cycle 1 day 7

Warmup: barbell complex x3 with pullups 1/1/1

Bench:
10x45#
5x65#
5x85#
5x105#
5x125#
5x145#
3x165#
10x185#

superset with pullups: 2/3/4/5/6/7/8/9
Bbodyweight dips: 10/15/20
superset with 25# weighted pullups: 3/4/5

Another good workout, even though I’m squishing all the workouts this week together without any rest days in between. I’ll be taking a long weekend trip to Texas and won’t have access to a gym, so wanted to finish out the first 5/3/1 cycle before I leave tomorrow, and then I’ll have 5 days to recover before I start the next cycle.

I had a spotter in the gym, so decided to go for 10 reps in the bench. Last two reps were a grinder, but the spotter never had to touch the bar. I didn’t figure he would, I just wanted someone there for safety, with my totally reasonable paranoia of benching without a spotter. Once again, my training max is definitely set low, and I’ll keep it that way and work my way up and save pushing heavy weights for joker days.