Weird, but impressive

managing to do these lifts at 46 y and 77 kg is awesome. i don’t think you can have much of a dad bod.

More than likely I will just go back to working intuitively for a while. That tends to work for me, because I have certain defined and undefined standards I make myself live up to and am pretty good a sticking to those standards (I can specify some of them if you are curious). Only reason I did 5/3/1 in the first place was to make an accerated move to put on some mass and strength…I felt the previous state wasn’t feeling right any longer, both figurately and literally.

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To be fair, I am probably now hovering between 81 and 82 kilo now. This program really only works at intermediate and advanced levels if you are willing to put on weight. And no, I guess I don’t have a Dad Bod. I am doing everything I can to avoid it, you could say.

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I understand, it’s all about whatever works for you.

Alrighty, bench day hath rolleth around again, as it always seems to do. I made myself a vague promise somewhere above to aim for 10 today, because I have never done double digits at 110 kilo. Went to the gym feeling a bit out of sorts (long and difficult work week), unsure of even being able to match my PR of 8. Well, if there is one thing I am good at, it is pulling my ass together and getting my mind focused even when I don’t feel like lifting shit.

  • Decline Barbell Bench Press

    • 45 kg x 5 reps
    • 60 kg x 5 reps
    • 75 kg x 3 reps
    • 85 kg x 5 reps
    • 100 kg x 3 reps
    • 110 kg x 13 reps
    • 60 kg x 15 reps
  • Dips - Chest Version

    • 5 reps
    • 5 reps | weighted | 20.4 kg
    • 8 reps | weighted | 40.8 kg
    • 15 reps | weighted | 20.4 kg
    • 20 reps
  • Muscle-Up

    • 1 reps
    • 1 reps
    • 3 reps
  • Dumbbell Bench Press

    • 34 kg x 8 reps

So whatta you know, I managed 13 reps. I am kinda shocked, honestly. I started this program at 90kg x 12, so I’ll take it =)

Let enough in the tank to do some sorta meaningful weighted dips. Tomorrow would be DL day and mark the last day of this 3rd cycle, and possibly they entire program.

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nice

Thanks.

Finally, last day of 5/3/1. Assuming I don’t just keep going with a 4th cycle, which is sorta tempting…but for sure taking a week away from it at least to consider options.

Anyway, DL day. 150 is the target. Did 14 at 145 last time. I don’t care tons about what I get out of it today (because I would rather be safe than sorry with these), but surely I need to get at least 10.

  • Barbell Deadlift

    • 65 kg x 5 reps
    • 80 kg x 5 reps
    • 95 kg x 3 reps
    • 120 kg x 5 reps
    • 135 kg x 3 reps
    • 150 kg x 12 reps
    • 100 kg x 10 reps
  • Ab Wheel (standing)

    • 5 reps
    • 3 reps
    • 1 reps
  • Pull-Up

    • 10 reps

150kg for 12 is fine. Strangely, my grip gave out first, and I don’t even remember the last time that happened to me. I mighta had one or two more in me otherwise. Would have probably have approached it differently had I known that would happen. Oh well, no biggy.

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Couple days off, which I always hate, but that’s life. Got back at it today. Going to do some heavier shoulder sets, see how the 5/3/1 has paid off (or not). Wasn’t really feeling it going into it, but again managed to pull my ass together and focus a bit.

  • Standing Barbell Shoulder Press (OHP)

    • 20 kg x 8 reps
    • 30 kg x 8 reps
    • 40 kg x 6 reps
    • 50 kg x 5 reps
    • 60 kg x 4 reps
    • 70 kg x 3 reps
    • 80 kg x 2 reps
    • 85 kg x 1 reps
    • 87.5 kg x 1 reps (PR)
    • 80 kg x 3 reps
    • 70 kg x 5 reps
    • 60 kg x 10 reps
    • 40 kg x 15 reps
  • Muscle-Up

    • 1 reps
    • 3 reps

Bang, new PR for a single. I had only planned on maybe attempting 85. Went on to 87.5 and it went up easy enough that I nearly made an attempt at 90. But ultimately decided that I had probably expended too much energy, and did not want to end the session on a failure =)

I would looooove to hit 90, though. Been a unstated goal of mine for almost 10 years.

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This thread is a PR party! Congrats again!

Would that be body weight, its my goal for press, though I’m some way away.

Some really nice overhead there mate. Well done on the PR

Roughly 110% bodyweight, give or take.

Thanks for the kind words, all.

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Leg day. The below is more typical of the kind of rep scheme I prefer to use. Pyramid style, or whatever.

Barbell Squat

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

Been a while-and-a-half since I last hit 155, and better yet the speed and depth was really good. Didn’t have time to do anything else.

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Didn’t go to hard today. But on the other hand, but hit 120 for 8, which I for sure have never managed before.

  • Decline Barbell Bench Press

    • 40 kg x 5 reps
    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 100 kg x 5 reps
    • 120 kg x 8 reps
    • 100 kg x 10 reps
  • Close-Grip Barbell Bench Press

    • 40 kg x 6 reps
    • 60 kg x 6 reps
    • 80 kg x 6 reps
    • 60 kg x 12 reps
  • Muscle-Up

    • 1 reps
    • 3 reps
    • 3 reps
    • 3 reps
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Sorta taking an easy deadlift day.

  • Barbell Deadlift

    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 100 kg x 5 reps
    • 120 kg x 5 reps
    • 140 kg x 3 reps
    • 160 kg x 2 reps
  • Farmer’s Walk

    • 20 meters | 75 kg
    • 20 meters | 115 kg
    • 20 meters | 155 kg
    • 20 meters | 195 kg

I say “sorta”, but that last farmer’s walk will be felt in my traps for a few days.

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Back to shoulder day. Still not ready to go for 90kg. 85 went up okay, but I felt that was the limit. On the other hand, shifted over to push presses and set a nice little PR for myself at 110. Felt like I coulda gone 115.

  • 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 2 reps
    • 80 kg x 1 reps
    • 85 kg x 1 reps
    • 60 kg x 10 reps
  • Push Press

    • 85 kg x 1 reps
    • 90 kg x 1 reps
    • 100 kg x 1 reps
    • 105 kg x 1 reps
    • 110 kg x 1 reps (PR)
    • 80 kg x 5 reps
  • Muscle-Up

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

    • 8 reps
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Not all good days. Hence the following:

  • 20 kg x 3 reps
  • 60 kg x 5 reps
  • 70 kg x 3 reps
  • 80 kg x 3 reps
  • 90 kg x 3 reps
  • 100 kg x 3 reps
  • 110 kg x 2 reps
  • 120 kg x 2 reps
  • 130 kg x 5 reps
  • 140 kg x 1 reps
  • 100 kg x 10 reps
  • 60 kg x 10 reps

Was hoping to get more than 5 at 130kg. Just wasn’t there. Have to give this some thought. Might not be working the squats hard enough.

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I’d see that as a great day’s squatting.

Thanks, and maybe it would be in isolation, but relative to the last few weeks…I was hoping for more? Speaking of hoping for more:

  • Decline Barbell Bench Press

    • 60 kg x 5 reps
    • 70 kg x 5 reps
    • 80 kg x 5 reps
    • 100 kg x 5 reps
    • 110 kg x 3 reps
    • 125 kg x 5 reps
    • 100 kg x 10 reps
  • Standing Barbell Shoulder Press (OHP)

    • 30 kg x 5 reps
    • 40 kg x 5 reps
    • 60 kg x 5 reps
    • 70 kg x 5 reps
    • 60 kg x 8 reps
    • 40 kg x 10 reps
  • Muscle-Up

    • 1 reps
    • 1 reps
    • 2 reps
  • Dumbbell Bench Press

    • 26 kg x 6 reps
    • 30 kg x 6 reps
    • 34 kg x 6 reps
    • 38 kg x 6 reps

Only got 5 reps at 125 on the decline, was kinda hoping for 6 or 7. Hrmph. Adding the shoulder work in, feel like I have been taking my foot off the gas a little.

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Back at it today with some deadlifts. Decided to superset in some light squats, which made it a bit more challenging. Still, managed 180 for a triple, so that was nice.

  • Barbell Deadlift

    • 60 kg x 5 reps
    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 100 kg x 5 reps
    • 120 kg x 5 reps
    • 140 kg x 3 reps
    • 160 kg x 2 reps
    • 180 kg x 3 reps
    • 140 kg x 3 reps
    • 140 kg x 5 reps
  • Barbell Squat

    • 40 kg x 5 reps
    • 40 kg x 5 reps
    • 50 kg x 5 reps
    • 60 kg x 5 reps
    • 70 kg x 5 reps
    • 80 kg x 5 reps
    • 90 kg x 5 reps
    • 100 kg x 5 reps
    • 80 kg x 3 reps
    • 80 kg x 5 reps
  • Muscle-Up

    • 5 reps

Those 5 muscle-ups were a bit tougher than I would like. Well, the last one was anyway. Probably just an unavoidable side effect of packing on a few kilos.

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