I have begun to suspect that my failure to track progress goes along with a failure to make progress. Maybe a training log is called for.
38.5 years old.
6’-0. 199#. Tanita scale says 19% body fat (whatever, close enough).
A couple infirmities to work around: Somewhat bad tennis elbow in one arm. Mild tendinitis in other elbow threatening to get worse. Been using a brace I got at Walgreen’s with some success.
Also some pretty stubborn adhesions in my traps and upper back. Foam rolling and spot work with a tennis ball keeps it mostly under control.
I’ve been training off and on for a long time. Mostly for general ‘fitness’ purposes. Right now I want to focus on cutting some fat and getting at least a little stronger at the same time. The plan is to combine 5/3/1 with lots of metabolic work.
Current strunth (as represented by max lifts):
Chin - bodyweight x 9 (Probably more but this really hurts my bad elbow)
Overhead Press - 150
Deadlift - 300 x 2
Bench - 225
Squat - 300? Not really sure. I train alone in my basement. My rack has cantilevered safety pins that don’t give me total confidence. For purpose of 5/3/1, my thought is to calculate based on how much weight I can accelerate out of the hole (love that phrase).
Stiff-leg deadlifts @ 145
Pushups @ bodyweight (accelerating on the positive)
BO Dumbell Rows @ 100 (50 each hand)
Goal was one set of eight at top of every 60 seconds. Had to drop to sets of six on SDL and BOR after second circuit. Felt nauseous after the seventh and decided to have sexytime with foam roller.
[quote]metamorphic wrote:
Mostly for general ‘fitness’ purposes. Right now I want to focus on cutting some fat and getting at least a little stronger at the same time. The plan is to combine 5/3/1 with lots of metabolic work.
[/quote]
I’m a little new here, but welcome.
Sounds like a good plan. The heavy lifts will increase your metabolism. At your height/weight some mass will help a bunch.
Thanks Old Pow! Grateful for feedback from more advanced lifters. I checked out your log and those are some burly lifts. Maybe with a decade of work I can catch up. Maybe.
Tuesday - January 19
5/3/1 - Week One
Bench Press: 5x135, 5x150, 5x170
Timed circuits (one exercise at the top of every 60 seconds):
Front Squat: 5x135
Dumbbell Bench: 8x120 (60# DB’s)
Back Flies: 8x40 (20# DB’s)
Made all eight circuits today but had to rest an extra 60 seconds before final go-round. Goal is to add one circuit per week for each week of 5/3/1.
Went kayaking in the afternoon. (I’m a lifelong whitewater paddler.) Pretty anaerobic day due to lots of paddling upstream to surf the waves.
Welcome Meta…Lots 5/3/1 er’s around these parts and some recent defectors ( Ah Hum, LS) If you want to get rid of those adhesions in your back and shoulder switch to a lacrosse ball from the tennis ball… its harder and works a little deeper whereas the tennis ball gives.
[quote]OldGoat wrote:
Welcome Meta…Lots 5/3/1 er’s around these parts and some recent defectors ( Ah Hum, LS) If you want to get rid of those adhesions in your back and shoulder switch to a lacrosse ball from the tennis ball… its harder and works a little deeper whereas the tennis ball gives. [/quote]
Hey! I said I was going to come back to 5-3-1! I’m just on a walkabout
[quote]OldGoat wrote:
Welcome Meta…Lots 5/3/1 er’s around these parts and some recent defectors ( Ah Hum, LS) If you want to get rid of those adhesions in your back and shoulder switch to a lacrosse ball from the tennis ball… its harder and works a little deeper whereas the tennis ball gives. [/quote]
Thanks, OG. I’ll go out and get a lacrosse ball today!
[quote]OldGoat wrote:
Welcome Meta…Lots 5/3/1 er’s around these parts and some recent defectors ( Ah Hum, LS) If you want to get rid of those adhesions in your back and shoulder switch to a lacrosse ball from the tennis ball… its harder and works a little deeper whereas the tennis ball gives. [/quote]
Hey! I said I was going to come back to 5-3-1! I’m just on a walkabout
Welcome aboard![/quote]
Thanks, man. Actually chose 5/3/1 because so many people are doing it. Figured there would be lots of good experience to draw from.
Just curious, any reason you are sticking with 5 reps on the money set?[/quote]
jjackrash:
So far I’m trying to follow the protocol as layed out in the Wendler article that ran awhile back. I’ll buy the book and see if I’m doing something wrong. Definitely feel like I could do a lot more work per session at that intensity.
Just curious, any reason you are sticking with 5 reps on the money set?[/quote]
jjackrash:
So far I’m trying to follow the protocol as layed out in the Wendler article that ran awhile back. I’ll buy the book and see if I’m doing something wrong. Definitely feel like I could do a lot more work per session at that intensity.[/quote]
Thought so. The last set on the 5 day is “at least 5” but “as many as possible.” Same with the 3 and 1 day. You should not go to failure, but as close as you can get without missing a rep. The goal is to ramp up to the money set and then blow it out. Squat and deads should leave you gasping for air on the floor. It is fine to occasionally only do the prescribed reps if you are having specific recovery issues, but you won’t make much progress if you are not blowing it out on most days.
Also, the book is more than worth the 20 bucks, and I would encourage you to get it, but feel free to ask any questions here or PM me.
Just curious, any reason you are sticking with 5 reps on the money set?[/quote]
jjackrash:
So far I’m trying to follow the protocol as layed out in the Wendler article that ran awhile back. I’ll buy the book and see if I’m doing something wrong. Definitely feel like I could do a lot more work per session at that intensity.[/quote]
Thought so. The last set on the 5 day is “at least 5” but “as many as possible.” Same with the 3 and 1 day. You should not go to failure, but as close as you can get without missing a rep. The goal is to ramp up to the money set and then blow it out. Squat and deads should leave you gasping for air on the floor. It is fine to occasionally only do the prescribed reps if you are having specific recovery issues, but you won’t make much progress if you are not blowing it out on most days.
Also, the book is more than worth the 20 bucks, and I would encourage you to get it, but feel free to ask any questions here or PM me.
[/quote]
Thanks a lot jjackkrash. I was a little suspicious of how easy the strength work was being.
I’m ordering the ebook now.
Read the book last night. Thought it was very well put together. Really cleared up a lot of stuff. After reading, I am adjusting my weights down a little on the squat and military press.
Off today but went out and bought a couple steel saw horses for squat safety until I can upgrade the rack situation.
Anybody know why Wendler advises against protein powder?
because whole foods are better after workouts (jury’s still out on that one)…anyway, make sure on that last set, you really go all out. Get as many reps as you can get.
Can’t help you on the 5/3/1 but I’ll try to provide insightful and meaningful posts that will motivate you to maximize your potential, too rise above the common… oh, sorry, welcome.
[quote]admbaum wrote:
because whole foods are better after workouts (jury’s still out on that one)…anyway, make sure on that last set, you really go all out. Get as many reps as you can get. [/quote]
Bu-bu-but everyone in the the supplement industry says sugary protein powder is the best possible after workout fuel! Seriously, I think it’s kind of a crutch in my case. It takes a lot more effort to get all your protein from actual food.
[quote]hel320 wrote:
Can’t help you on the 5/3/1 but I’ll try to provide insightful and meaningful posts that will motivate you to maximize your potential, too rise above the common… oh, sorry, welcome.[/quote]
After reading the book, I adjusted my 1RM estimate way down. I calculated a figure of 247 based on a recent set of 25@135. 90% and rounded up to 225.
So-
warmup sets: 2x10 empty bar jump squats, 2x135
work sets:
5x145
5x170
15x190 (I could have done at least one more full rep. Really pissed that I wussed out.)
assistance work:
squats: 5x10@145
good mornings: 5x10@85 (will go a little heavier next time. it’s a new movement for me)
situp: 5x10 with 25# plate behind head
Seems like I have some work to do with figuring out what my true squat max is. Should have a better idea by the end of this first cycle.
