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Revenge of the Dad Bod

And now finishing up week 3 of the second cycle, bench press day. Target for 105kg is at least 10 for me to be satisified compared to last week.

  • Decline Barbell Bench Press

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 3 reps
    • 85 kg x 5 reps
    • 95 kg x 3 reps
    • 105 kg x 12 reps
    • 80 kg x 10 reps
    • 80 kg x 10 reps
    • 80 kg x 10 reps
    • 80 kg x 10 reps
    • 80 kg x 15 reps
  • Barbell Squat

    • 50 kg x 5 reps
    • 75 kg x 10 reps
    • 75 kg x 10 reps
    • 75 kg x 10 reps
    • 75 kg x 10 reps
    • 75 kg x 10 reps

Got 12. Might be the most I have ever done at that weight? Not sure, but in the neighborhood. And pushed it a bit on the cardio sets. Overall, over the course of six weeks I made a lot of progress here.

So that wraps up the second cycle of 5/3/1. Need to take a couple days to figure out what to do next, including perhaps just starting a third cycle. Hmmm.

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Have determined that I need a bit of a “deload”, so that will buy me a week before I have to figure out whether to continue 5/3/1 or not. Will just kind of play around and keep busy, but still keep the main lifts in focus, even if I am not doing all the reps. So…fewer reps, a bit more weight.

  • Standing Barbell Shoulder Press (OHP)

    • 20 kg x 5 reps
    • 30 kg x 5 reps
    • 40 kg x 5 reps
    • 50 kg x 5 reps
    • 60 kg x 3 reps
    • 70 kg x 3 reps
    • 75 kg x 3 reps
    • 75 kg x 3 reps
    • 75 kg x 3 reps
    • 70 kg x 3 reps
    • 60 kg x 5 reps
    • 40 kg x 10 reps
  • Muscle-Up

    • 1 reps19
    • 1 reps19
    • 1 reps19
    • 4 reps

Did some deep handstand pushups (take a couple of boxes used for box jumps and shove them up against a wall). Pretty challenging just to do a couple, because you can go stupid deep.

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So, more deload, except not really. Still looking at the main lifts, but not following the 5/3/1 rep scheme or doing all the cardio reps. Just kinda taking a week off to see what’s up, and seeing how things have changed (or not) in the last couple months. So, squats today, and only squats.

Barbell Squat

  • 40 kg x 5 reps
  • 50 kg x 5 reps
  • 60 kg x 5 reps
  • 80 kg x 5 reps
  • 100 kg x 3 reps
  • 120 kg x 3 reps
  • 130 kg x 3 reps
  • 140 kg x 2 reps
  • 145 kg x 1 reps
  • 150 kg x 1 reps
  • 120 kg x 5 reps
  • 100 kg x 10 reps
  • 80 kg x 10 reps
  • 60 kg x 10 reps

That was a pleasant surprise. One of the reasons I started back on a program in the first place was because my squatting was going down the shitter and my knees were not happy with me either. I didn’t think I had 150 in me, but I just kinda kept putting weight on. It was a pretty deep, solid rep, and it’s been a while since I had one of those at that weight.

Alright, still messing around with my “deload week” while I figure out what to do next. Bench press day, let’s see what’s what.

  • Decline Barbell Bench Press

    • 20 kg x 10 reps
    • 40 kg x 10 reps
    • 60 kg x 8 reps
    • 80 kg x 6 reps
    • 90 kg x 4 reps
    • 100 kg x 3 reps
    • 110 kg x 2 reps
    • 120 kg x 2 reps
    • 125 kg x 2 reps
    • 130 kg x 2 reps
    • 120 kg x 5 reps
    • 110 kg x 8 reps
    • 100 kg x 8 reps
    • 80 kg x 8 reps
    • 60 kg x 10 reps
  • Dips - Chest Version

    • 20 reps

Uh, so that was a bit surprising. I just kinda kept putting weight on. Kinda thought 120 for 2 or 3 would be the end of it, but then I just put a bit more on. 130 for a double…I am not sure I have ever even done that for a double before, so I think that is a PR at that weight (135 for a single is my all time PR). I think this might be the best bench press day I have ever had. Where the fuck did that come from?

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Whoop! Whoop! On the PR!

Thanks man. I mighta even had a bit more in me, but going for PRs on the decline without a spotter is a fairly scary proposition when the weight could literally kill the shit out of you.

Deadlift day up next. This is the last day of pseudo-deload, so I have to make a decision soon about what to do next.

Barbell Deadlift

  • 60 kg x 3 reps
  • 80 kg x 3 reps
  • 100 kg x 3 reps
  • 120 kg x 3 reps
  • 140 kg x 3 reps
  • 160 kg x 3 reps
  • 180 kg x 1 reps
  • 190 kg x 1 reps
  • 140 kg x 5 reps
  • 120 kg x 5 reps
  • 100 kg x 12 reps

190 was relatively easy, so I think I have at least 200 in me should I choose to attempt it. But I don’t think I will. Learned the hard way once already that I need to hold back on these, so I have to keep my ego in check. Or try to, anyway, I guess time will tell.

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Alright, so I decided to start another 3 week cycle of 5/3/1, but this time I will do other things than the usual assistance lifts. That will allow me to work some other things in, and not over-do the main lifts, which I feel I kinda have been doing. I will probably also not do Deads using the 5/3/1 rep scheme. Anyway, we start up with shoulders:

  • Standing Barbell Shoulder Press (OHP)

    • 30 kg x 5 reps
    • 40 kg x 5 reps
    • 45 kg x 3 reps
    • 47.5 kg x 5 reps
    • 55 kg x 5 reps
    • 60 kg x 15 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 50 kg x 12 reps
  • Muscle-Up

    • 4 reps
    • 3 reps
    • 3 reps

That was all pretty decent. Last time I had to lift 60kg, I did 12 reps, so 15 is a certain improvement on that. I think that is a PR for that weight. This will be more interesting when I make it to week 3, because then I will have to see how many reps I can do at 70. I am already nervous at the prospect.

Squat day. Don’t have time for much else, so it’ll just be squats.

Barbell Squat

  • 50 kg x 5 reps
  • 65 kg x 5 reps
  • 75 kg x 3 reps
  • 80 kg x 5 reps
  • 95 kg x 5 reps
  • 105 kg x 16 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps
  • 80 kg x 10 reps

16 reps at 105 is pretty good I suppose. Maybe not from an all-time POV, but I think it is a good number all things considered, and I only managed 12 at that weight last time. On the other hand, I think I need to dial back or eliminate the cardio squats. My lower back was telling me to stop. I should probably listen.

Two days worth of crap to log. First up, worthless pulling day. And by worthless I only mean that I don’t really care much about the numbers as such, just so long as I feel like the work is good. My elbows are feeling arthritic as of late, so generally speaking I am not thrilled with my pulling results. Need more reps, but trying to not make my issue worse.

  • Pull-Up

    • 5 reps
    • 5 reps
    • 5 reps | weighted | 11.3 kg
    • 5 reps | weighted | 20.4 kg
    • 3 reps | weighted | 31.8 kg
    • 3 reps | weighted | 40.8 kg
    • 6 reps | weighted | 20.4 kg
    • 10 reps
    • 5 reps
    • 5 reps
    • 5 reps
  • Isolateral Plate Loaded Lat Pulldown

    • 120 lb x 10 reps
    • 160 lb x 10 reps
    • 210 lb x 10 reps
    • 230 lb x 10 reps
    • 180 lb x 10 reps
    • 160 lb x 10 reps
    • 70 lb x 30 reps

On the upside, doing weighted pull-ups doesn’t seem to hurt much more than regulars, so there is that.

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Now back to the program, Week 1 bench press day for cycle 3. Can’t remember what I got last time at 100kg, but the 15 I put out here is for sure a PR at that weight. Dang.

  • Decline Barbell Bench Press

    • 45 kg x 5 reps
    • 60 kg x 5 reps
    • 70 kg x 3 reps
    • 75 kg x 5 reps
    • 85 kg x 5 reps
    • 100 kg x 15 reps
    • 80 kg x 10 reps
    • 80 kg x 10 reps
    • 80 kg x 10 reps
    • 80 kg x 10 reps
    • 80 kg x 12 reps
  • Muscle-Up

    • 1 reps
    • 2 reps
  • Dips - Chest Version

    • 5 reps
    • 5 reps | weighted | 20.4 kg
    • 5 reps | weighted | 40.8 kg
    • 15 reps | weighted | 20.4 kg
    • 25 reps
    • 15 reps

Was actually going to leave after the benching, but cute-girl-who-might-be-interested was there so I hung around and did some dips. Weighted dips with spaghetti arms is quite a treat.

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I said earlier that I was probably going to drop Deads from the 5/3/1 scheme…but now that it came around in Week 1 of cycle three, I decided to just go ahead and do it, but not push too hard. And essentially blow off the cardio sets (the Big But Boring part). 15 reps at 135 was okay. Same I did last time at this weight. Back felt fine after this, so mission accomplished.

  • Barbell Deadlift

    • 65 kg x 5 reps
    • 80 kg x 5 reps
    • 95 kg x 3 reps
    • 105 kg x 5 reps
    • 120 kg x 5 reps
    • 135 kg x 15 reps
    • 100 kg x 10 reps
  • Muscle-Up

    • 1 reps
    • 5 reps
    • 3 reps
    • 3 reps
    • 3 reps
    • 3 reps
    • 3 reps
    • 1 reps

The muscle-ups are starting to feel easier. I have put on about 5 kilo since starting this program in early July, so that has had a negative impact. Plus my elbows have been bothering me, but that seemed to be better yesterday as well.

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Okay, Cycle 3 Week 2, and back around to shoulder day. Target weight is 65, which was a struggle for 9 or 10 last time.

Standing Barbell Shoulder Press (OHP)

  • 30 kg x 5 reps
  • 35 kg x 5 reps
  • 40 kg x 3 reps
  • 50 kg x 3 reps
  • 60 kg x 3 reps
  • 65 kg x 12 reps
  • 50 kg x 10 reps
  • 50 kg x 10 reps
  • 50 kg x 10 reps
  • 50 kg x 10 reps
  • 50 kg x 12 reps

So 12 was pretty good? I suppose. Will be more interesting next week when I have to push 70. I am already nervous.

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Cycle 3, Week 2…squat day. 115kg in crosshairs today, did 13 at this weight last time. Managed 14 this time, which is progress I guess. Next week will be more interesting for sure, as I will be hitting the 120kg threshold.

  • Barbell Squat

    • 50 kg x 5 reps
    • 65 kg x 5 reps
    • 75 kg x 3 reps
    • 90 kg x 3 reps
    • 100 kg x 3 reps
    • 115 kg x 14 reps
    • 80 kg x 10 reps
    • 60 kg x 10 reps
  • Ab Wheel (standing)

    • 3 reps
    • 1 reps
    • 2 reps
  • Pull-Up

    • 5 reps
    • 5 reps
    • 5 reps
    • 8 reps
    • 5 reps
    • 1 reps
    • 1 reps

The rest is just some pulling nonsense. Those singles are done in super slo-mo. Also a few super slow ab rolls from a standing postion, which might be the world’s most difficult movement. Murder on the abs.

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Alrighty, bench day. This is week 2 of cycle 3, so it’s back to 105kg for the target. Did 12 last time, so gotta do one more…

  • Decline Barbell Bench Press

    • 45 kg x 5 reps
    • 60 kg x 5 reps
    • 70 kg x 3 reps
    • 80 kg x 3 reps
    • 90 kg x 3 reps
    • 105 kg x 13 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
  • Muscle-Up

    • 3 reps

…and so I did exactly one more. Fine, I guess. Also moved up the cardio sets to 85kg, and that was pretty dang tough. Next week, which will probably be my last week on this program, will have me aiming at 110. My PR at that weight is 8 reps (set a few weeks ago on my deload week, somewhere in a post above). Would looooooove to hit 10. Will probably have to eat a few extra doritos between now and then.

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Deadlift day, and also the last day of Cycle 3 Week 2. Going for 145kg, of which I got 13 reps last cycle.

Barbell Deadlift

  • 65 kg x 5 reps
  • 80 kg x 5 reps
  • 95 kg x 3 reps
  • 110 kg x 3 reps
  • 130 kg x 3 reps
  • 145 kg x 14 reps
  • 100 kg x 10 reps

Got 14, probably had one left in the tank, but I don’t want to push my luck with these. Also not doing the cardio sets. Things are feeling okay in my back, so this seems to be a working strategy.

Did a bunch of other pulling, but I am not going to log they busy work.

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looks like some nice work in here, following along

Thanks!

Start of Week 3, Cycle 3. Shoulder day, and the dreaded, feared and loathed 70kg lift rears its ugly head. I would be thrilled to hit 10 at that weight (it is nearly 90% of my BW). As luck would have it, I went into the gym today feeling extremely amped up, so that was a good omen.

  • Standing Barbell Shoulder Press (OHP)

    • 30 kg x 5 reps
    • 35 kg x 5 reps
    • 45 kg x 3 reps
    • 55 kg x 5 reps
    • 60 kg x 3 reps
    • 70 kg x 10 reps
    • 55 kg x 10 reps
    • 55 kg x 10 reps
    • 55 kg x 10 reps
    • 55 kg x 10 reps
    • 55 kg x 10 reps
  • Muscle-Up

    • 1 reps
    • 4 reps
    • 3 reps

Yay me, I hit 10. Not sure I have every hit that mark at that weight. I am almost equally happy about the cardio sets at 55kg. Why do some days just seem so much easier than others? I find this is especially the case with shoulder work.

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10 for the win! Congratulations!

And like a hamster in a wheel, squat day comes around again. Last week of the (probably) last cycle, and finally we get up to 120. Not sure what to expect. In my head, I want at least 10.

  • Barbell Squat

    • 50 kg x 5 reps
    • 65 kg x 3 reps
    • 75 kg x 3 reps
    • 95 kg x 5 reps
    • 105 kg x 3 reps
    • 120 kg x 13 reps
    • 100 kg x 10 reps
    • 60 kg x 10 reps
  • Muscle-Up

    • 1 reps
    • 1 reps
    • 1 reps
    • 1 reps
    • 1 reps
    • 5 reps

Managed 13 of them, which was probably better than I was expecting. 120 is a weight where every damn rep is tough, but somehow I could keep going. Took me more than 5 minutes to catch my breath aftewards, sheesh.

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What program are you thinking about after this?