NewWorldMan's Log for 2010 (Wendler's 5/3/1)

Training Over 35 Lifter
1

Starting a new log for the new year.

I’ve decided that, being 39, it’s more than time to post my log here in the Over 35 section (more peer review/accountability).

Old log is here: Forums - T Nation - The World's Trusted Community for Elite Fitness , but most recently I’ve run 7+ cycles of Jim Wendler’s 5/3/1(love it!).

My last cycle I’ve decided to put the deload week (of sorts) in between the 3x3 and 5/3/1 weeks in hopes of being fresh when I hit the 95% lifts. I’ve also tweaked the shoulder press away form the 5/3/1 protocol (using what’s called ‘1/2 RM +1’)*

I spent my last cycle at 4/week and seemed to do ok. I spent the last two weeks (holidays) w 2/week full body workouts. Back at it on Monday - I’ve decided to do Close Grip BP as my Bench lift and StiffLeggedDLs for my DL (maybe three cycles?).

I’m hoping to reign in the diet (I’ve consistently done good for 3 days, on the 4th I become some kind of cookie monster - I guess I don’t want it bad enough.)

I am really happy that I’ve had no major injuries (pulled hammy last summer - I’m not 18 any more :frowning: ) and and even happier that I am actually making progress and getting stronger.

On my 39th b-day (11/21/09) I hit PRs on the Big Three AND ran some decent times in a few conditioning type runs:

345 Squat
255 Bench
405 Deadlift (conventional)
then (same day/same session) I ran a :51.32 300m and 5 minutes later ran a 1:08 300 yard shuttle test!

Not great -but good (and better than prior attempts)

Plans are to stay healthy and perhaps get strong(er) and maybe even fast(er) - though my days of being fast are long gone; maybe I mean quicker and more agile?

I know my 15 year old son is faster already ( and will be stronger soon - but not yet - though he did squat 275x6 today (breaking parallel). He’s a great young man and seems to have some real physical potential (6’1.5" 182 - really strong (mother’s side of the family), has good speed as well).

Long term I’d like to hit 410 on the squat; 310 on the bench (this will be tough); 485 on the DL;185 on the overhead press (close with 160x3/165x2 already) and run the 300m and 300 yard shuttle faster (losing a few inches off the waist (lighter) should help here!).

I really enjoy Wendler’s template and found it to be very viable for me long-term - keep working on the main lifts with a plan/progression and fill in the accessory work according to needs.

Plan is to Press on Mondays at home (using 176 as RM)
Tuesday at the high school fitness center = Squat ( reset to 330 (90% of new calculated 1 RM)
Thursday = CloseGripBench at the high school (using 220 at rest training max - see squat above)
Saturday AM = StiffLeggedDeadLift (SLDL) using 320 (again, at the high school)

  • 1/2 of RM +1 kinda goes like this:
    1st week = 4/5 sets of 6@ 10RM
    2nd = 4/5 sets of 5@ 8RM
    3rd = 4/5 sets of 4@6RM
    4th = 4/5 sets of 3@4RM
    rinse; lather; repeat…
2

You like Rush, I take it?

3

Welcome to the adult table-- I think you’ll enjoy the company! Good to see you’re still pursuing heavy weights.

But, I feel like I know you from somewhere…

Are you a rebel? A runner?
Is your signal turning green?
Are you a restless young(ish) romantic?
Do you want to run the big machine?

re: cookies

It seems you might have a problem with your poisons.
But, you know you’ll find a cure.
Just clean up your system to keep your nature pure.

You might have a problem with your power, but you have weapons on patrol.
But you have to walk a fine line and keep your self-control.

You seem like your wise enough to win the world, but still fool enough to lose it…

You’re a New World Man!

4

Welcome aboard! Nothing like moving a little iron while listening to the holy trinity of Rock.

5

He is finding his way back home. welcome to the old farts who appreciate music this is not a “fly by night” forum. Ok enough with the bad puns.

I love Rush.

Fischer

6

8th 5/3/1 Cycle - 3x5 Press Day

Worked out at home; so my warm up consisted of carrying the bb and weights up the basement steps and out into the garage (unheated - 22F here in S/W PA)!
I’m resetting my Press and Squat after 7 cycles. I’ve never missed any of the proscribed reps but feel I am getting close and just feel the new year is a good time to reset. Last press was based on 175 and I got 160x3 (which calculates out to 176 or so). Resetting to 160 and will make 5 lb jumps each cycle.

Standing Press
67x5
107x5
122x5
137x8
(I used a slightly closer grip tonight); I stopped short of failure - really just wanted to get the weights back down into the basement to finish my workout!*
BB Shrug
3(12@217) w/straps
Super Set: Close Grip BB Ext./Press
First set was lying ext./press: 8/12@72
next 3 sets were seated:3(8/12-12-10@72)
finished w/ 12@72 seated BB press
Super Set: BB Curl;DB Lat. Raise/Band Pull Aparts
2(10@97/12@18s/12)
Super Set: Incline DB Curl/Band Pull Aparts
2(10@33s/12)

Did some conditioning/abs last night as well:
5:00 of jump rope
mobility work/stretches
some speed work drills (pogo jumps/wall march/etc.)
3 sets of reverse crunches:3 sets of :30 prone bridges
15:00 on stationary bike.

7

Da,

You are quite the perceptive man!

Steely/Fisher,

thanks for the ‘serenade’ of sorts! You know, when I was younger I was used to be an AnalogKid!

jj,

Ironically I usually don’t listen to Rush when I lift - the urge to air drum is too dangerous when you under that bar !

Though, I do find the best cardio/conditioning workout I’ve found to date is to drum along to Moving Pictures/Permanent Waves - don’t get to do this too often;usually only when the wife and kids are out of the house - nobody ever wants to hear a drummer play/practice :frowning:

8

Thats hardcore NWM. Below freezing workout. You get my vote for badass of January 2010.

9

[quote]ecogenx wrote:
Thats hardcore NWM. Below freezing workout. You get my vote for badass of January 2010.[/quote]

More like ‘crazy ass’ or ‘cheap ass’ as in too cheap to pay for a gym on my shoulder day! HA!

/for the record I only did my first exercise (standing press) in the unheated garage (too tall to do this in the basement).

//used to play ice hockey on a pound in temps. lower than this for hours on end so this was no big deal

///could get used to the idea of being a ‘badass’ though…

10

1/5/9 8th 5/3/1 cycle: Squats 3x5 - A New Lesson Learned…

resetting the squat to 330 (90%)…

So I’ve got my workout drink; belt;shoes; jump rope in my bag ready to head to the gym. My son’s in the car ready to go.
The wife asks me to put the baby in the play-pen for a minute. I figure I can do one better and just hang with him for a few minutes. Well that’s all well and fine until I get to the gym and as I exist the car I realize the bag is at home :frowning:

Well, at least I have my gym clothes on, my knee sleeves are around my ankles, and I have cross training shoes on - better than nothing. I can always hit the water fountain for hydration.

Modified my warm up w/no jump rope; then mobility work and off to the squat rack (w/cross trainer shoes and sans belt)
Squat
135x5
185x5
225x5
250x5
280x5(ugh - last summer I got 7 reps at this weight and recently hit 315 for 5) oh well
Good Mornings
4x10@115
Bulgarian Split Squat
3x10@35s each leg
Hanging Leg Raises
2x8 blah -usually do 4x8-10

5 measly minutes on the treadmill ended this sub par effort of a night.

I got to thinking on the way home that it wasn’t the last of workout drink, belt, shoes,etc, but the fact that I’ve not taken a day off from lifting and conditioning since last Friday (Sat= full body, Sun = abs and cardio, Mon = shoulder and biceps.)

Lesson learned: do not workout 4 days in a row, especially if LEG day falls on day 4!

Note to self - take SUNDAY OFF! Maybe limit the volume of work on Monday’s shoulder workout.

Live and learn…

11

5/3/1, hmmm? Think I’ve heard it mentioned once or twice around here. Welcome.

12

finally, another old phart that recognizes the genius that is the 5/3/1.

13

NWM- Good training on a night when all the stars were not aligned! Love split squats have to remember to add them for the next cycle…thanks!

14

[quote]OldGoat wrote:
NWM- Good training on a night when all the stars were not aligned! Love split squats have to remember to add them for the next cycle…thanks!

[/quote]

These are the Bulgarian style (using DBs and with the rear leg elevated).

I enjoy rotating these in as assistance work - but they are too tough to be a regular staple.

15

1/7/10 8th 5/3/1 Cycle: 3x5 Bench Day

I changed my bench to low incline close grip bench.

Foam roller, jump rope, and stretching

CGBP-Low Incline
95x5
125x5
145x5
165x5
185x7*
DB Press - Low Incline
95s x9,8,8
Pullups
Overhand: 7,7
Parallel grip: 8,8,8
SuperSet: Dips/Pushdown
3(10/10@75)
SuperSet: Rear Delt Fly/Fly/Facepull
85x12/145x12/80x12

*I tested my RM on a flat bench but on a whim I decided to do these on approx. 15% incline - so the number may be off a little - but at least I’m getting the work in. Not sure if I’ll go back to flat close grips next week or not.

16

1/9/10

Lower back (just above tailbone ) told me to take it easy today so I didn’t follow the 5/3/1 protocol and just did what I could:

foam roller, stretch, and jump rope
Power Cleans
warmed up w/95: 5 deadlifts, 5 hang shrugs, 5 high pulls, 1 clean
135x5
160x5
185x2 (Stopped short of max. effort)
T-Bar Rows
old exercise being added back into the rotation…
90x8
135x6
2(160x6)
1 Arm Db Row
95x18 right arm
95x20 left arm
SLDL
275x10 w/straps
Ab pulldown crunch
2(150x20)
Complex:Front Squat;Press; Hang Clean;Deadlift
95lbs
did 8 squats;6 presses;4 cleans; 5 dl*

*didn’t really plan on doing these but a younger lifter asked what he could do with weights for cardio/conditioning so i just HAD to show him these!

17

1/13/10 8th Wendler 5/3/1 Cycle: Squats

jump rope and mobility work
Squat
135x5
205x5
230x5
265x5
295x7 (I forgot this was my 3x3 week -oh well)
Good Mornings
4x10@115
Machine Ab Crunch
3x12@50
Leg Press
450x10
Barbell Complex
10 Hang Cleans;10 Shoulder Press;10 Squats;10 Deadlifts:
1 set @95
2 sets @100

did some foot work to prepare to run once the weather breaks:
wall marches; 1 & 2 count switches

was going to do Good Mornings; Bulgarian Split Squats; and abs. Decided to forgo the BSS since some teenagers wanted us to do the BB complexes :wink:

My 15 y/o son hit a PR on his squat @ 305 tonight - he was very disappointed that he missed 315 (6 wheels) - I think he’ll get it next week - kids gonna be a beast…

Sunday = Shoulder Press Day:

Shoulder Press
67x10;117x5
4x6@137
1 Arm Db Shoulder Press
5x10 : supersetted w/ abs
Bent Rear Delt Fly
5x10 - supersetted with calf raises

18

1/14/10 8th Wendler Cycle:3x3 Bench

Begin w/the mandatory jump rope and stretch

Close Grip Bench
45x5
115x5
135x3
155x3
175x3
200x8
Bench - varied grips
4 sets @185:8,8,8,7
1 set@ 175:8
did the CGBP and the first two sets here w/16" spacing
did the rest at thumbs length from the smooth part - this feels like it could be my sweet spot - we’ll see next week…
Chins/pullups
2x7 overhand @ bw (approx. 237 w/clothes and shoes)
2x7 parallel grip
1x7 close underhand
Superset: Dips/drop set pushdowns
10 dips @ bw then immediately 85x8,65x7,50x3 pushdowns - oof! I couldn’t even move my arms on the last rep!
Seated Incline DB Curl
3x8@35s
Face Pulls
2x12@85 after 1st and 3rd sets of curls

Conditioning: Treadmill Intervals
3(.25 mi@ 8.5–>8.7 mph)w/3:30 walking recovery

I am getting the urge to start interval running again. While these snow on the roads and the track, the treadmill is the only safe option.

19

Saturday 1/16/10 - 8th 5/3/1 Cycle: 3x3 Deadlift

jump rope and mobility work
Power Cleans
95x5deadlift,5hang shrug, 5 high pull, 1 clean = warm up
135x5
160x3
185x2
195x2*
SLDL
225x5
275x5
315x6
1 Arm DB Row
80x10 each
100x18 each**
Abs
Hanging Leg Raise: 9
Ab pulldown crunch: 2(160x20)
Hanging Leg Raise: 6
Conditioning
wall marches, 1& 2 count switches, rapid fire
DB lunges: 1x10
Bulgarian Split Squat: 2(10)
stretch…
*been doing these since mid-November, I think I’m getting bored or stale with them, maybe pull them from my rotation.
**Used to doing these on bench day. Forearms got tired from the deadlifting!

20

Tuesday 1/19/10 8th 5/3/1 Cycle:deload press

So, I’ve decided to put my deload between the 3x3 and 5/3/1 weeks to (attempt to) stay fresher.
I’ve also modified my press sets/reps - I feel better doing doing more volume work than high intensity (i.e. >85%)
Basically, I do 4/5 sets of 6@ my 10RM; next week 4/5x5@8RM, 4/5x4@6RM.

Being deload week, I took it by feel, did sets of five 'til they felt like they were starting to take some effort to complete and then did some volume type assistance work (with moderate intensity).
Warm up = jump rope; shoulder rotations/stretches
Standing Overhead Press
45x5
95x5
115x5
135x5
145x5
One Arm DB Press (Standing)
40x10
3(45x10) * much harder one handed/can do 8@70s seated!
Overhand Chins
5@bw
3(5@bw+20)
Dips
3(6,7,7@bw+25)
Underhand Pullups (Close Grip)/Seated Incline DB Curl
2(6@bw/8@35)
[c]Conditioning:Treadmill Intervals[/b]
3(2:30@8.0–>8.7mph)/4:00 walking recovery @3mph (2% incline) 20:00 total.