Magister's 5-3-1 Log

Training Over 35 Lifter
1

Hello. Long-time lurker, first-time poster.

Started the 5-3-1 program in December and thought it would help to post my workout logs here with all the other over-50 lifters.

I am 52, 5 foot 10, weigh about 175 lbs. I have been going to the gym for about 9 years and got serious about lifting 3 years ago. Did New Rules of Lifting for the full 1-year program, and have used Eric Cressey’s Maximum Strength and Vinny DelMonte’s No-Nonsense Muscle Building programs.

I heard about the 5-3-1 program here and at elitefts.com and liked the simplicity of it. The many good reviews from people legitimately getting stronger sold me.

Without any further ado, here is the hard data:

Week 1 week of 12/21/09
Actual maxes:
Military Press: 105
Deadlift: 250
Bench Press: 175
Squat: 185

Fast forward to Cycle 2 �¢?? Week 1 week of 1/25/10
Actual maxes:
Military Press: 110
Deadlift: 255
Bench Press: 180
Squat: 190
Note that I’m adding 5 lbs to the lower-body lifts instead of 10 lbs. at beginning of cycle

1/26/10 Cycle 2 - Week 1 - Day 1
Military Press
Training Max: 105 (same as actual max)
70 x 5
80 x 5
90 x 10
Triceps pull-downs 57.5kg x 10 x 5
Superset of Pull-ups 5 x 8 with
Push-ups (feet on box) 5 x 10

1/27/10 Cycle 2 - Week 1 - Day 2
Deadlift
Training Max: 230
150 x 5
175 x 5
195 x 8
Good mornings 100 x 5 x 10
Wood chops 47.5kg x 5 x 10

1/29/10 Cycle 2 - Week 1 - Day 3
Bench Press
Training Max: 160
105 x 5
120 x 5
135 x 8
BB Bench Press 95 x 5 x 10
DB Row 65 x 3 x 10 (ran out of steam)

1/31/10 Cycle 2 - Week 1 - Day 4
Squat
Training max: 170
110 x 5
130 x 5
145 x 10
Squat
95 x 5 x 10
Wood chops 90 x 5 x 10

2/1/10 Cycle 2 - Week 2 - Day 1
Military Press
Training Max: 105 (same as actual max)
75 x 3
85 x 3
95 x 10
Military Press 75 x 10 x 5
Superset of Pull-ups 4 x 8 with
Push-ups (feet on box) 4 x 10 (couldn’t get last set)

2/2/10 Cycle 2 - Week 2 - Day 2
Deadlift
Training Max: 230
160 x 3
185 x 3
205 x 8
Good mornings 105 x 5 x 10
Wood chops 47.5kg x 5 x 10

2/4/10 Cycle 2 - Week 2 - Day 3
Bench Press
Training Max: 160
110 x 3
130 x 3
145 x 8
BB Bench Press 105 x 5 x 10
DB Row 65 x 5 x 10

2/5/10 - Conditioning BB Complex
105 x 3 x 6
Deadlift
Clean
Row
Press
Squat

Superset of Pull-ups 3 x 8 with
Push-ups (feet on box) 3 x 15

2/7/10 Cycle 2 - Week 2 - Day 4
Squat
Training max: 170
120 x 3
135 x 3
155 x 8
Squat
105 x 5 x 10
Wood chops 90 x 5 x 10

2/8/10 Cycle 2 - Week 3 - Day 1
Military Press
Training Max: 105 (same as actual max)
80 x 5
90 x 3
100 x 7
Military Press 80 x 10 x 5
Superset of BB Curls 80 x 5 x 10 with
Triceps pushdowns 57.5kg x5 x10

2/9/10 Cycle 2 - Week 3 - Day 2
Deadlift
Training Max: 230
175 x 3
195 x 3
220 x 5
Good mornings 105 x 5 x 10
Wood chops 52.5kg x 5 x 10

2/11/10 Cycle 2 - Week 3 - Day 3
Bench Press
Training Max: 160
120 x 5
135 x 3
150 x 5
BB Bench Press 105 x 5 x 10
DB Row 65 x 5 x 10

2

Welcome Magister. You are making real progress. There are a lot of you 5-3-1 cultist here, MJ will be happy to add another one to the fold. All I will ask is this, "Would you Yankees take this damn witer weather back north??

3

Ludi? If not, forget I asked. Welcome. You’ll find a lot of support here and a lot of know how on the 5-3-1. Welcome.

4

Thanks for the welcome, j_willy and hel320.

J_willy: We’re supposed to get 4-8 inches of snow today, so you are off the hook (for now). I hear you get a couple of inches down there and it’s like the demolition derby on the roads! :slight_smile:

Hel320: Nice reference to Hermann Hesse.

I belong to 2 gyms – One in my work building that is convenient, but very small and lacking a squat rack. I go to a commercial gym on the weekends to get my squat workouts. Unfortunately, I dIdn’t make it to the weekend gym this long weekend, so I put off my Week 3 Squats until next Saturday. Will continue with deloading this week.

5

Welcome Magister, to the old fools who don’t know any better club! Looking forward to reading your posts…the 5/3/1 cult gains another member!!

6

Hey Magister! Have you done anything lately?