Oldman, good luck. I’m 45 and I too just started the 5/3/1. Hopefully it works as well for you and I as everyone else.
Welcome OP
nice pressing.
not all the lifters here are ugly, some of us are just short.
[quote]FISCHER613 wrote:
Welcome aboard. Sorry to break this too you but you are not doing the BBB program. It should look like this.
Fischer[/quote]
Where’s my damn glasses. You are right my friend, I’m doing some hacked version of Option #1. Time for a new prescription. That’s my excuse and I’m sticking to it.
OK - I’m going to get this right and follow it to the letter. Going to miss doing dips though. Let’s see, what else can I jettison? Curls - Yep, Incline/Decline Bench - Yep, Good Mornings - uh huh, OH Dumbell Press - you betcha. Keeping the calf work in. Mine suck badly.
Adding in - Hanging Leg Raise (I hear that gets the ladies off, is this a test? oh I get it, moving north of the vag…its all clear now), Leg Curls, and Dumbell Rows.
Thanks for the catch.
Reboot.
Meat - Thanks for the welcome. Remind me not to piss you off or you’ll be stalking. You are not the guy I want following me in the dark alleys of T-Nation.
sandpig - Thanks! Good to hear. Start a log when you are so inclined.
Kmcnyc - Thanks for the welcome. I’ll watch yer back if you watch mine. Us short dudes gotta watch out for each other.
Shoulder Day
Military Press
Warmup 3x5x40%
Working Sets:
5x110
5x125
5x145
5x10x85
Chin Ups:
10xBW
10xBW
8xBW
8xBW
5xBW
Calf:
Standing 10x193, 10x223, 10x252
Seated 10x90, 10x135, 10x180
I’m really liking this template and I’m beginning to see the wisdom in it.
About the Avatar - That’s my 19yo daughter and I drink’in bud lights and sing’in country songs on a Texas beach. If any 20 something bicep kisser wanders in here and says anything about her, just remember I have a shotgun, shovel and a big back yard. No one will miss your ass.
OP- Nice MP work, partner…isn’t that a Texas term!!!
Looking fine indeed… Oh yeah your routine looks like it should. 
Damn! You don’t need a shovel, you need a backhoe for them young’uns!!
solid work.
Fischer
[quote]OldGoat wrote:
OP- Nice MP work, partner…isn’t that a Texas term!!! [/quote]
Thanks OG!
That’d be paaawdner. Looks like you are from Mass, so remember the “r” is pronounced “are” not “ahh”.
Edit - I’m Central Texas and there are about 5 dialects in the State. Paaawdnahh would be OK if that makes it easier for ya.
[quote]FISCHER613 wrote:
Looking fine indeed… Oh yeah your routine looks like it should.
Damn you don’t need a shovel you need a backhoe for them young’uns!!
solid work.
Fischer[/quote]
Thanks for the confirmation Fischer. I have Dead’s tomorrow and I’m anxious to try those leg lifts. Never done them before. They look pretty tough.
About those 20 something bicep kissers. Sensitive subject as you will find out in a few years. I hate’em, lothe them. They are a dime a dozen and good for nothing. Haven’t contributed anything to society yet and only want…one…thing…
Kinda like me.
[quote]Oldman Powers wrote:
Shoulder Day
Chin Ups:
10xBW
10xBW
8xBW
8xBW
5xBW
About the Avatar - That’s my 19yo daughter and I drink’in bud lights and sing’in country songs on a Texas beach. If any 20 something bicep kisser wanders in here and says anything about her, just remember I have a shotgun, shovel and a big back yard. No one will miss your ass.[/quote]
Welcome, and impressive work on those chins!
I also have a 19 year old daughter (and a 17-year old daughter). I’ll bring my shotgun along for those “bicep kissers”. We fathers of daughters have to stick together. Keep your avatar out of SAMA or you’ll have to purchase more shells. :>)
Thanks lyaayas - we need all the firepower we can muster.
I received the highest compliment the other day. One of the rat pack that buzzes around my daughter saw me at the local subway and told her, “your Dad looks like a real hardass”.
Perfect!
Good work, OP. The label “Hardass” is a badge of honor.
Nice work and welcome to old farts that lift heavy crap.
Welcome to 35+, most of us in here are doing 5/3/1 so you’ll fit right in. Thats a quality bench you got there.
Deadlift Day - Perception vs. Reality
Sumo Deadlift -
Warmup - Lots of stretching, 135x5x2
Working Sets:
5x185
1x215 - This didn’t feel comfortable so I backed off
5x185
5x185
BBB:
5x5x145
Leg Lifts -
5x3xBW
Today was a great reality check. All of my other 1RM calculations seem to be OK, except Deadlifts. I haven’t Deadlifted for 9 months after pulling some spinal ligaments. I had worked up to 365 before it happened and it was due to bad form. I figured a 315 1RM to start this program would be reasonable and I could probably put it up, but I would risk bad form.
I’m disappointed but also encouraged. I’m using strict form, keeping my back arched and tight, starting from the bottom with a leg press, getting weight back into my Sambas, bringing the bar up/in (shins got some scrapping), driving the hips forward when the bar passes the knees. My CNS is not conditioned for deads so they felt awkward. The lift is not grooved at all so these lower weight/strict form workouts will help get me on the right track and help avoid any injury.
I’ve never done leg raises so these were really awkward as well. I managed 3 to 4 per set and noticed they work the upper back more than I expected. I could of done more reps, but would have started swinging at the bottom. Tried to use good form on these as well.
Lower back is a little tight and forearms are feeling it.
A good workout. Resetting my 1RM on deads to a lower # to get it right.
I’m starting from ground zero, so this is a good post to look back on later in the year.
JoeGood - Thanks for the welcome! Bench is my strongest lift at the moment.
KMC - Thanks for the welcome. I’m not feeling it today, but the heavy stuff is coming.
[quote]Oldman Powers wrote:
Thanks lyaayas - we need all the firepower we can muster.
I received the highest compliment the other day. One of the rat pack that buzzes around my daughter saw me at the local subway and told her, “your Dad looks like a real hardass”.
Perfect![/quote]
i can’t imagine what it going to be like when my daughter reaches that age. i’m already VERY protective. she will probably just hope that i die before she gets to dating age.
Good work! In my experience, deads were the absolute hardest at the start, but with some work they came up rather quickly. Just be patient, you can’t make any gains sitting on the sidelines.
I also need extra warm-up on deads, some hard walking or jogging of a few minutes, jump roping, box jumping, etc., to get the blood flowing and the fluid’s moving, especially if you lift in the morning. For me anyway, stretching alone is not sufficient to get the fluids moving. The first time I skipped my warmup routine, I was out and on the sidelines for two weeks before I even hit my working set.
Jack
[quote]Oldman Powers wrote:
Deadlift Day - Perception vs. Reality
Sumo Deadlift -
Warmup - Lots of stretching, 135x5x2
Working Sets:
5x185
1x215 - This didn’t feel comfortable so I backed off
5x185
5x185
BBB:
5x5x145
Leg Lifts -
5x3xBW
Today was a great reality check. All of my other 1RM calculations seem to be OK, except Deadlifts. I haven’t Deadlifted for 9 months after pulling some spinal ligaments. I had worked up to 365 before it happened and it was due to bad form. I figured a 315 1RM to start this program would be reasonable and I could probably put it up, but I would risk bad form.
I’m disappointed but also encouraged. I’m using strict form, keeping my back arched and tight, starting from the bottom with a leg press, getting weight back into my Sambas, bringing the bar up/in (shins got some scrapping), driving the hips forward when the bar passes the knees. My CNS is not conditioned for deads so they felt awkward. The lift is not grooved at all so these lower weight/strict form workouts will help get me on the right track and help avoid any injury.
I’ve never done leg raises so these were really awkward as well. I managed 3 to 4 per set and noticed they work the upper back more than I expected. I could of done more reps, but would have started swinging at the bottom. Tried to use good form on these as well.
Lower back is a little tight and forearms are feeling it.
A good workout. Resetting my 1RM on deads to a lower # to get it right.
I’m starting from ground zero, so this is a good post to look back on later in the year.
JoeGood - Thanks for the welcome! Bench is my strongest lift at the moment.
KMC - Thanks for the welcome. I’m not feeling it today, but the heavy stuff is coming.[/quote]
Take your time - back off on the max and beaucoup reps. Reconditioning is the ticket.
[quote]soldog wrote:
Take your time - back off on the max and beaucoup reps. Reconditioning is the ticket.[/quote]
Good words of wisdom. I’ve got to swallow my pride and recover correctly. My lower back is still talking to me from Friday. A big cough or sneeze and I brace myself.
If this continues, I’m going to see a specialist. I remember my PT pressing on the L2 vertebrae and saying she could move it pretty easily. Might be a genetic thing, could be from injury, maybe I’m just a weenie or all of the above. Dunno.
Cycle 1, Week 2
Chest Day -
Bench:
Warmup and stretch
3x205
3x245
5x275
BBB:
5x10x145
Kroc Rows:
5x10x45
Other-
Curls:
3x70
3x80
10x90
Bench didn’t feel as snappy today and its probably due to the excess volume from last week. Wasn’t sure what to use on Kroc Rows because I haven’t done them in a while. Next session I’m going to use the 45’s on the first couple of sets and then move up the weight stack quickly as Jim recommends.
Curls felt real easy. Will probably up my max 10lbs on the next cycle.
Really liking this program. I don’t feel like I’m leaving the gym like it was a bar fight, don’t feel like I need a 2:00PM nap and it keeps me from doing stupid stuff.
Paawdnaah, that is some solid benchin’ especially for a 190lb’er…