Skinny-Fat Middle Age Guy's Training Log

This week 24 of 5/3/1, which is a 5 week:

SUNDAY:

Squat: (a warm up for the Dead Lift, and to practice this because its my most difficult compound lift)
45 * 10
55 * 7 (Now down farther than before)
60 * 5
65 * 5 (I could do more, but I save that for “Squat” day (Wed or Thursday)

Dead Lift:
65 *5
80 * 5
105 * 5
120 * 5
130 didn’t do-- was not feeling well today, I am having a slow recovery from my cold/flu.

MONDAY:

The Press
45 lbs * 10 (Just the freakin’ bar)
55 * 5
70* 5
80 * 5
90 * 4, 1 RM calculated to be 104 – not bad.

Standing Arm curls (straight bar ala Rippetoe)
60 * 10
70 * 6
80 * 2

Chin Ups (on assist)
-52 * 5
-44 * 2
-33 didn’t do

Seated Dumbell Military Press:
35 *10
40 * 6
45 * 3

sit ups 3 * 20

WEDENSDAY:

Squat
45 lbs * 10 (all the way down, lower thigh parallel to ground).
55 * 7
60 * 5
70 * 5
80 * 5, 1 RM calculated to be 93 not my best day – Im still feeling a bit sick.

Didn’t do anything else, had to go back to work, and I’m not feeling well today.

THURSDAY:

The Bench Press
75 lbs * 10
95 * 5
115 * 5
125 * 5
145 * 5
160 * 6, 1 RM calculated to be 192 – again, not my best day, still feeling a bit sick.

Incline Bench Press:
65 * 5
70 * 5
1155
120
didn’t do
125* didn’t do

Dips (on assist, that’s why the weight is negative)

-10 * 5
-10 * 5
-10 * 6

Not the best week, but I think I was still a bit sick from the flu the previous week or maybe I caught a second cold. I think starting next week I’m going to add power cleans just to do something different. I will watch the Rippetoe tape!

This week 25 of 5/3/1, which is a 3 week:

SUNDAY:

Squat: (a warm up for the Dead Lift, and to practice this because its my most difficult compound lift)
45 * 10
55 * 7 (Now down farther than before)
60 * 5
65 * 5 (I could do more, but I save that for “Squat” day (Wed or Thursday)

Dead Lift:
65 *5
85 * 5
110 * 5
135 * 3
145 * 7, 1 RM of 179 – not too bad!

MONDAY:

The Press
45 lbs * 10 (Just the freakin’ bar)
55 * 5
70* 5
80 * 5
95 * 2, 1 RM calculated to be 101 – a little on the low side.

Standing Arm curls (straight bar ala Rippetoe)
60 * 10
70 * 6
80 * 2

Chin Ups (on assist) - didn’t do, lack of time.

Seated Dumbell Military Press:
35 * 10
40 * 6
45 * 2

WEDNESDAY:

Squat
45 lbs * 10 (all the way down, lower thigh parallel to ground).
55 * 7
60 * 5
70 * 5
80 * 9, 1 RM calculated to be 104 not bad.

THURSDAY:

The Bench Press
75 lbs * 10
95 * 5
115 * 5
135 * 3
150 * 3
170 * 4, 1 RM calculated to be 193.

Incline Bench Press:
65 * 5
70 * 5
115*5

Dips (on assist, that’s why the weight is negative)
-10 * 6
-10 * 6
-10 * 6

Not to bad, I suppose.

I guess what I’m seeing recently is that my goals are different than a lot of guys here on this site. Seems like a lot of guys want to get big, preferably with muscle, of course. My goal is mostly to get rid of body fat, and to prevent muscle loss. If I get stronger in the process, that would be an additional plus. If not, then the lifting I do is probably worth the prevention of any more muscle loss. I’m getting a bit stronger, but I doubt if I’ll ever get the great build I see with a lot of guys here…I just don’t have the genes for it. Its kind of disappointing to know that I’ll never be as strong as almost all of the guys here but at least I?m not getting in fatter–I think.

This week 26 of 5/3/1, which is a 1 week:

SUNDAY:

Squat: (a warm up for the Dead Lift, and to practice this because its my most difficult compound lift)
45 * 10
55 * 7 (Now down farther than before)
60 * 5
65 * 5 (I could do more, but I save that for “Squat” day (Wed or Thursday)

Dead Lift:
65 *5
85 * 5
120 * 5
135 * 3
150 * 5, 1 RM of 175

Didn’t do pull ups today - lack of time.

MONDAY:

The Press
45 lbs * 10 (Just the freakin’ bar)
55 * 5
80* 5
90 * 3
100 * 2, 1 RM calculated to be 101 - a little on the low side.

Standing Arm curls (straight bar ala Rippetoe)
60 * 10
70 * 7
80 * 2

Chin Ups (on assist) - didn’t do, left arm hurts for some reason.

Seated Dumbell Military Press:
35 *10
40 * 10
45 * 5

THURSDAY:

Squat
45 lbs * 10 (all the way down, lower thigh parallel to ground).
55 * 7
60 * 5
70 * 5
80 * 8, 1 RM calculated to be 102 - not bad.

Power Clean
65 * 5
70 * 5
75 * 3 I know the weight I’m lifting here is a total joke. I’m just trying to get a feel for what this is like.

SUNDAY:

The Bench Press
75 lbs * 10
95 * 7
115 * 5
140 * 2
160 * 3
180 * 2, 1 RM calculated to be 192.

Incline Bench Press:
65 * 5
70 * 5
115 * 5

Dips (on assist, that’s why the weight is negative)
-10 * 7
-10 * 7
-10 * 7

I took Jim Wendler’s advice and kept my eyes focused on a spot all the way down and up on the squat, and that seems to help a lot. Did a lot more than normal.

I tried Power Cleans - the weight I lifted was a total joke and I’m sure my form was the worst, but at least I kind of know what I am getting myself into. One day I want to do a snatch. In this life hopefully.

I’m going to put Incline BP and others in 5/3/1 as well.

Week 27 was a deload week which I think Ill just give up reporting.

For week 28, which I think is my 9th cycle of 5/3/1, I am going to increase everything 5 lbs.

I’m going to try to gets up some videos so anybody can critique my technique.

New goal: to continue to build strength but to get my weight down to 208 by next March, when I have my next DEXA scan (right now I am hovering at 214 lbs). My goal is to lose body fat (33% when I last checked in March) and I think Im just better off with a routine that slowly builds strength and cuts fat at the same time, instead of eating like crazy, getting strong and fat, and then cutting back. I’m 47 and I think I’m a bit old to handle this, as a lot of excess fat will jack up my immune system and Ill start getting rashes everywhere liked I used to. I see improvements in my health since Ive gotten stronger and lost weight (about 3 lbs since I started this log, 8 pounds since Xmas). Nothing is certain of course, just making best guesses based on previous experience.