Have you considered using front squats as your “heavy” squat variation? Myself and several people I know find that back squats beat us up, but front squats cause way fewer issues. Elevating your heals by wearing Olympic weightlifting shoes my also reduce stress on your hip. Finally, squatting to a box may also help. Good luck!
Thanks for the feedback… Definitely on the oly shoes! I have such crap ankle mobility to start with, and I work on it a lot just to keep it from getting worse.
I have a safety squat bar now, which is more like a front squat pattern. It still burns me out, but much better than barbell low and high bar squats I once did. I got a little stupid during my last squat workout and worked up to a weight/reps my body wasn’t prepared for, and really paid the price for the next few days.
End of the deload week!
Highlights
- Trap Bar DL - 295x1 (current training max)
- Incline Press - 200x1 (current training max)
- Plan for next 10 weeks is set
So per one of Wendlers book I took a deload week. This is after 6 weeks/2 Blocks of 5/3/1 FSL. I have a plan out for the next 10 weeks to continue , 2 more blocks of 3 weeks, deload, and then one anchor block followed by a test week. Every weight/rep planned out. I love that. Doing this next go around as 3/5/1, and only doing PR+ on weeks on the 3+ weeks and 1+ weeks.
I’ve added back in the safety squat bar is a main strength lift. I have always had a somewhat poor squat, and testing this after a long lay off was pretty ugly. I worked up to 205x1, and that was enough. I am setting my TM to 85% of this, to keep things light and give myself plenty of runway to improve. I’ve done both high bar and low bar in the past, and I know it typically comes up pretty quick. We’ll see how my 45 y.o. body handles it this go around.
On the conditioning front, I continue to start 2 conditioning sessions a week with intervals on the rower, followed by either light jogging, or incline walks on the treadmill. Once a week I take it outside for a medium intensity longer run ( 3- 6 miles).
2 Likes
Block 3 - Week 1 Summary
Lift Highlights (PR+ sets):
- Incline Press: 185x6 (~222 1 RM)
- Trap Bar DL: 275x7 (~339 1 RM)
- Sb.Sq: 165x5 (~192 1 RM)
No PRs by formula this week. I took the ‘leave a rep or two in the tank’ on the PR sets to heart this week and felt like all of those lifts were really clean. Next week there are no PR sets, just do the reps workouts.
Some assistance highlights:
- 4 sets of 5,weighted pullups 25lbs vest
- 5 sets of 10, 35lb KB Shoulder press
- 9 sets of 5 unweighted chinups
- Lots of ab work - incline situps, hanging leg raises, swiss ball, etc
Conditioning was just walks and incline treadmill walks in the last week. I measure my HRV regularly, and it had not been flashing ‘go hard’, so keeping the conditioning very easy this week and feel a bit more recovered. I think the rowing intervals were really taking it out of me. This is the toughest thing about training at my age, is balancing the strength training with the conditioning. Recovery is just not like it was in my 20s and 30s.
1 Like
Block 3 - Week 2 Summary
Lift Highlights (no + sets this week)
- Incline Press: 175x5
- Trap Bar DL: 260x5
- SBS: 150x5
So this really was the 5s week in 3/5/1, with no +/PR sets. I was thinking it was going to feel super easy, but all of my non-assistance lifts felt tough at the 5th rep. Perhaps the psychology of knowing your only going to do 5 made that last rep harder.
Assistance highlights:
- 5 sets of 5 weighted pullups 25lb vest
- 4 sets of 10 35lb KB shoulder press
- 7 sets of 6 unweighted chinups
- Ab work this week was incline situps, and roll outs.
I missed a cardio/conditioning session this week. Been a long time since I missed a workout. Continuing the mostly easy conditioning. The last conditioning session was an easy long session. 1.25 miles jog, 1 mile incline climb, and a 5000m row. All done at a lowish heart rate.
Hip is giving me some fits as of late, but otherwise feel pretty well recovered. This next week coming up is some heavier plus sets… looking forward to it. Incline Press 195 +, Trap bar 290+, and SBS 165 +.
1 Like
Block 3 - Week 3 Summary
Lift Highlights
- Incline Press: 195x4 (~221 1 RM)
- Trap Bar DL: 290x6 (~348 Estimated 1 RM PR)
- SBS: N/A
New PR on the trap bar for this go around. My hip was feeling good for the trap bar DLs , after a very thorough warmup, and had zero pain during the workout. 290x6 felt light, and I had at least 2 more reps in the tank. I hit the PR and that seemed good enough.
I’m still experiencing issues with the hip though, and doing all the rehab stuff. Squatting seems to aggravate it more than the deadlifts, hence the no safety squat bar this week. It may go missing for a bit, which is a disappointment.
Lots of work stress this week, and another missed workout.
Assistance highlights:
- 5 sets of 5 weighted pullups 27.5lb vest (increasing to 30 next workout)
- 5 sets of 10 35lb KB shoulder press (increasing to 45 next workout, 6 to 7 reps)
- Ab work: incline situps and roll outs.
Conditioning has been lightened a little bit. Run 1 mile, climb 1-2 miles. Lots more walks outside at a quick pace instead of traditional cardio. Somewhat concerned the running is contributing the hip pain.
Next Block should start today, training max up for incline press and trap bar…
3 Likes
Block 4 - Week 1 Summary
Lift Highlights
- Incline Press 190x5 (~221 1 RM)
- Trap Bar 285x10 (~380 1 RM - NEW PR)
- SBS - 125x5 (Rehabbing still - hip)
Anther new PR on the trap bar. Using the formula, 32lb improvement over the prior week, and a 68lb improvement since August. Nice to see one lift really moving! Of course that might not really equate to an improved 1RM, but still the 285 moved really easily and felt good.
The Incline press not so much, it’s been stuck for a bit. Not like the last time around where I shot up past my current mark. Squatting I’m just continuing to keep the weight light, it seems to give my hips trouble but the trap bar does not.
Assistance Highlights
- 5 sets of 5 weighted pullups 30lb vest
- 5 sets of 6, 45 lb KB shoulder press
- Ab work - incline situps, roll outs,
Conditioning has been light, like described in the last post, 1 mile run + 1-2 miles climb on the treadmill. Lots of walking outside.
2 Likes
Block 4 - Week 2 Summary
Highlights (No PR lifts for the 5s week in 5/3/1):
- Incline Press 180x5
- Trap Bar DL 275x5
- SSB 125x5 (rehab hip)
- Seated Press 135x2
I spent some time this week working on the seated press. I am going to start adding it in on the next cycle and do the 5/3/1 weights on DL day. I tested up to 135x2, estimated 145 max, so training max for the next block will be 125.
Conditioning has been more walking than running. I think I’ve regressed a bit on the running. I still do the mile run 2x a week, and run it about 9:15-9:30, which is a moderate pace and doesn’t feel too hard. Missing the long runs I do at the end of the week, but haven’t had the energy for them.
Assistance highlights:
- 5 sets of 5 weighted pullups 30lb vest (taking off the vest this coming week)
- Ab/Core work - incline situps, roll outs, back extensions , hanging leg raises
- Pushups, chin-ups, Bench supported DB rows, DB curls
I’ve gained some weight in the last couple weeks, and I am looking pretty big at the moment. Not a goal, but I doesn’t look like i put on too much fat, I look a bit swole
Looking forward to another week where I might hit a few more PRs. 200 on the incline press, and 300 on the trap bar scheduled this week
2 Likes
Block 4 - Week 3 summary
- Incline Press - 200x5 (New PR for this cycle - estimated 233 1RM)
- Trap Bar DL - 300x8 (Matched PR estimated from last week - 380 1RM)
- Seated Press - 105x8
So pretty good week. The 300x8 on the trap bar matched the PR from a couple weeks ago (285x10) by formula. This is good. I had a failure for a single late June at 300 lbs, with a 285x2 reps. I had to work back up to that weight over about 2 months after being sick. This is some significant progress since going 5/3/1
The incline press finally moved up a bit for this cycle. 200x5 is a best this go around. The seated press (which is a new ‘main’ lift), I did 105x8.
Assistance highlights:
- Pullups, 5 sets of 8 at BW
- Core work : back extensions, ab mat sit ups
- Bench supported rows, bw lunges, and pushups
Conditioning has been a combo of incline walks on treadmill, slow jogs, stationary bike and rower. Nothing strenuous at all this week.
I am heading in to a deload week. I had a very bad sleep earlier this week, and did not end up lifting yesterday. My HRV and RHR are all flashing warning at the moment, so the next several days will be all just walking and stretching. I intend to take things really easy over the next week during this deload. Follow Wendler’s deload advice from the book to work up to a single of your training max will be the protocol for the next week.
2 Likes
Deload Week Summary
- Incline Press - 215x1
- Trap bar DL - 315x1
- Seated Press - 125x1
- SBS - 125x5
For the main lifts, work up to your training max for a single (from the Wendler book), no additional volume. Assistance work was minimal. Conditioning was all easy conditioning for the week, no running. Lots of walks.
An anchor block starts for me on Friday. Not much of a change, but allow myself to do some joker sets after the PR+ sets if the body is feeling good.
2 Likes
Block 5 - Week 1 Summary
- Incline Press - 190x7 PR (Est. 1RM - 234) Jokers 205x1, 225x1
- Trap Bar - 295x8 (Est. 1RM - 373)
- Seated Press - 115x7 (Est 1 RM 142) ** Jokers 125x2
- Safety Squat Bar - 160x5 (Est 1 RM 185 - not a + set)
So good PR on Incline Press. Felt super strong on day after the deload week. The deadlift/press day felt pretty crappy, but still managed a 295x8 which is a good lift for me.
The squat is back in my workout. It takes a long ass time to warmup my hips, but I had zero pain when lifting today. Same goes for deadlift, takes a damn long time to get the body ready (at least 15 minutes) to do any lifts for the lower body.
Assistance highlights
- Ab work - back extensions and roll outs
- Pullups, Pushups, DB Curls
Conditioning workouts are typically easy, treadmill + spin bike for 45 minutes:
- Slow runs and incline walks , keeping HR less than 145 for 30 minutes
- Spin bike, HR < 135, 15 minute
Every once in a while I will pop out for a run around the block, or a fast paced walk.
My weight has ballooned up to 220 in the last month. I have been hungry from the lifting, but haven’t been making the best food choices. Need to get back to tracking all calories again. Would like to keep the weight at least in the 210-215 range.
1 Like
Block 5 - Week 2 Summary
- Incline Press 185x5
- Trap Bar DL 275x5
- Safety Bar Squat 150x5
- Seated Press 110x5
- BW: 220lbs
5’s week in 3/5/1 with no plus sets. Just ho hum work with only 5 reps at 85% of my TM. Got a covid booster, so the last workout was super short and had at least 24 hours where I was a bit off.
Assistance has been the typical pullup/pushup + variety of ab work.
I had a good 2 mile run this week, but then the hip felt really off, so no more running after that. The hip issues keeps coming and going. Lifting & Running seems to be too much.
One or the other and I do okay. Conditioning will be bike/rower/incline walk for a bit while I continue to work through this.
My bodyweight is up. Too high in my opinion. My diet has been really good with the tracking the last 3-4 days. I’m eating around 2200 calories with at least 180g protein a day. Less extras in the diet.
This week (which I’ve already started) is last week of anchor block with some heavier lifts and PR opportunities.
1 Like
Some really good lifts so far this week, and will include some overall progress as this is an end of a training cycle.
- Incline Press - 205x6 - Estimated 1RM 246 (35lb increase in estimates 1 RM since August)
- Jokers: 225x1, 235x1
- Trap Bar DL - 310x9 - Estimated 1RM 403 (91lb increase in estimated 1 RM since August)
- Jokers: 340x1
- Seated Press - 155x2 - Estimate 1RM 165 (14lb increase in estimated 1 RM over 5 weeks of training, test at the start was 135x2).
- 125x7 for the PR+ set,
Not bad for this 45 year old. Pretty pleased with overall strength gains on this program since August. Basically 5/3/1 with First Set Last. Pretty straightforward. The Incline Press and Trap Bar DL are both best lifts in my 40s since getting back to weight training.
I’ve gained a bit of weight this cycle, and looking quite muscley at the moment , but not as lean as I’ve been. The weight gain wasn’t a goal of mine, and now feel the need to take off some of the extra fat I’m carrying. Would like to get back down about 5-10 lbs while maintaining this strength. Not sure about programming for the next cycle, but think just dropping the calories while also dropping the PR+ sets would likely do the job.
My squat is still lagging as my hip recovers, and will do a squat workout on Tuesday without any push sets. Will rest up some and will likely start on another program from the 5/3/1 Forever book. Looking at either prep and fat loss template, or 1000% awesome template. The later leaves a little bit more room for conditioning work, but the former looks more interesting to me. I could also stick with the FSL that I’ve been doing for another few leader/anchor blocks. It’s been working pretty good so far except for the PR+ sets which seem to be hard to recover unless used sparingly.
1 Like
Update
- Did a deload week
- Started the prep and fat loss template from 5/3/1 forever - next 6 weeks planned
So mixing things up for the next 6 weeks and doing this prep and fat loss template. Dropped TM to 85% on all lifts. It’s one lift per day with that one lift super-setted with pushups/pullups/ab work/kb swings/lunges/rows. Goal is basically 22 sets of exercises in 45 minutes. This leaves little rest between sets. I’ve been pretty good this first week in getting the workouts done in about 40 minutes. There is a bit of huffing and puffing towards the end that kind of reminds me of when I did of cross fit a decade ago.
The only major change from how this workout is written in the book is the squats I I only went up to the FSL weight (ie 70% of TM). This caused no hip pain, but got me plenty of squat work this week albeit awfully light compared to my other lifts.
Training maxes lbs for this 3 week cycle at 85% are
- Bench Press: 210
- Deadlift: 320
- Press: 130
- Squat:175
Update
- Prep and Fat Loss Template - Block 1 - Week 2
This was supposed to be the easy week (5 week/max 85% of TM), but found my bench and deadlifts day pretty damn tough. All workouts were completed in 38-40 minutes. Nothing feels too heavy, but keeping rest times at about 1 minute is a tough pace.
Right now, the workout goes like this:
Day 1) Press
Day 2) Squat
Day 3) Cardio
Day 4) Bench Press
Day 5) Deadlift
Day 6) Cardio
Lots of pushups and pullups this week. I subbed the pullups for ‘aussie pullups’ on Deadlift day, and do raised pushups with a closer grip instead of the dips. Besides that, following exactly what’s in the ‘Forever 5/3/1’ book
Total pullups this week was 134. Total pushups 140. This is high for me. The pushups improving, easy to crank out sets of 20-25. The pullups are tough to keep the volume going. I find I’m doing them in mini-blocks of 5 to 6 with about 15-30 sec in between till I hit the volume I need.
My hip is still irritated. Apparently smashing the hell out of it with a lacrosse ball makes it hurt less and doing a bunch of these banded distraction stretches seems to also do it good. Frustrated as I would like to run a little , but it’s definitely too junky at moment. Probably need to get back to the PT…