Old Guy Doing 5/3/1

Training Training Logs
942

Oddly, this week has been the most steady so far, no major fluctuations, just no big drops either. Still staying the course, but yesterday wasn’t the best day food-wise.

3/28/19 food for yesterday

Breakfast: Shake = 1/2 cup whole milk, 1 scoop quick oats, 1 1/2 scoop protein powder.

Lunch: Large salad = spinach, bell pepper, cherry tomatoes, broccoli, cucumber, mushrooms, carrots, radishes, onion, olives, 1 tbsp of olive oil, 1 tbsp balsamic vinegar. 1 can of sardines in mustard.

Snack: 1/2 cup unshelled peanuts.

Dinner: Sonic brunch burger. Small tater tots.

Bedtime: 1 scoop protein powder with creatine.

Totals for today 2079 calories, 159g protein, 154g carbs, 94g fat. So, either the bunch of peanuts I had in the afternoon OR the Sonic burger and tots wouldn’t have been too bad, but between the 2 I was almost 200 calories over target, and most of that was fat. Of course, that’s still about 500 under maintenance so it’s not like it’s going to completely derail me…

3/29/19 morning weigh-in 187.0 Down a little more, but still haven’t hit 186 since Sunday. I hit it last week, but I also had a lot more fluctuation last week, so my average will still be down.

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943

Everyday can’t be a good day mate. You are doing a great job and getting close to your goal. Just keep chipping away at the block and soon you will be a piece of art.

944

Heheh, today wasn’t the best day either, but it was worth it. Game night with the kids and grandkids tonight, so we ordered Pizza. I only had one slice of pizza, but I had a whole 12 piece order of buffalo wings. I only intended to eat half of them, but then I just lost track and before I knew it they were gone…

3/29/19 food for today

Breakfast: Shake = 1/2 cup whole milk, 1 scoop quick oats, 1 1/2 scoop protein powder.

Lunch: 4 oz. rice with 5 oz. sausage.

Dinner: 1 slice thin crust ham pizza. 12 pieces naked buffalo wings.

Bedtime: creatine. Skipped the protein because I hit my target already with the wings.

Totals for today 2046 calories, 185g protein, 109g carbs, 91g fat. 156 calories over target, but game night with the kids makes it worthwhile. Squat primary day tomorrow, so I’ll need the fuel.

2 Likes
945

You trying to keep up with my binge?

At least you got some good protein!

946

I was following everything you said until said you ate half of something !!! What is this strange measurement of a ‘half’. !

2 Likes
947

One slice of pizza hut and some wings can’t compare to that massive beast you guys had last night. I did hit my protein goal without an evening shake, though.

You misread me. I INTENDED to eat half of the wings, but somehow they just all disappeared into my gut while I was gaming, without me even realizing it.

3/30/10 morning weigh-in 188.2# Crap weigh-in this morning, Pizza Hut has a lot of salt in it. Average for the week:

3/24 - 186.8#
3/25 - 187.6#
3/26 - 187.8#
3/27 - 187.6#
3/28 - 187.4#
3/29 - 187.0#
3/30 - 188.2#

Average = 187.4#, down 0.8# from 188.2# last week. My diet wasn’t as consistent as last week, but I still stayed at >500 calories/day deficit. I think my body is fighting to hold weight right now, since I’m now pushing into a lower weight range than I’ve been in over half a decade. I may have to bite the bullet and take @jackolee’s advice to lower my fat intake to get over this hump.

4 Likes
948

We all had pizza last night. I’m still trying to shift into the mindset that the scale moving up is a good thing. You’ve been killing it man! Getting real close to 20lbs! That’s a crap ton of weight. I bet your back and knees are thanking you daily.

1 Like
949

Looks to me like you’re doing well, unless you want the process to go quicker.

I woke 188.1. We are literally neck and neck. I will have a lot of physical activity today, but there will be a big steak and potato meal tonight, so I expect you to move ahead again unless you pig out!

950

Well, my problematic knee has been doing better since I started back from my break, not sure if the weight difference mattered though, since I’m still putting plenty of weight on it when I squat or deadlift.

I do want to step it up a notch, since I want to drop below 180# now, then gain muscle back up to it. I keep sabatoging myself, but I’m also continuing to get stronger, so maybe I’m striking the right balance to what I really want. I find myself hesitant to sacrifice strength gains for weight loss, which I really need to get over so I can focus on one goal at a time.

3/30/19 5/3/1 full body giant sets cycle 3 day 3 squat primary/deadlift secondary

Warmup: barbell complex x3 with chin-ups 1/1/1

Giant set 1:

Squat:
10x45#
5x95#
5x135#
5x195#
5x225#
20x255#!

Press (cleaned each set from the floor):
5x45#
5x65#
5x95#
working sets:
5x115#
5x135#
5x145#

45# weighted chin-ups 1/2/3/4/5/6

Accessory giant set:

1 arm DB press:
10x65#
10x65#
10x65#

Krok rows:
10x75#
10x75#
10x75#

Zercher squats:
5x155#
5x185#
nopex225#

Conditioning: 1/2 mile = 7 laps of run the straights, walk the curves.

So, 20x255# squats is in the books! got 12 reps straight through, then the last 8 with 2-3 breaths between each rep, less than a minute total time, but DAMN! that was hard. I don’t even want to know what my blood pressure or heart rate peaked at during that set. I was beat for the rest of the session, which really showed when I got to 225# on Zercher squats, it just wasn’t happening. I just did the bare minimum conditioning, enough to say I did it and get some blood flowing to my legs.

edit: forgot to note that I cleaned the bar for the OHP today. Didn’t have an extra rack to press out of.

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951

Okay, time to plug my numbers into @bonoboschimp 's ratio calculation and see what I get.

(A+B) / ((1.1179^(1+Bf)*M + 0.7134^(1-Bf)*M) 1.125/(1+N yf))

where
A = squat 20 RM = 255#
B = oh press 1 RM = 195#
M = body mass [lb] = 187.4#
Bf = body fat ratio = .167 (US Navy bodyfat calculator method
N = age - 40 [year] = 54-40 = 14
yf = 0.0125 (year factor)

x = 1.236
x (without age correction factor of (1.125/(1+N yf))) = 1.1835

It’s an interesting way to calculate relative strength ratio, and it gives me something to compare to later, to see if I improve my relative strength. I also did the raw math without the age correction factor. It’s not a huge impact (a .95745 multiplier in the denominator at 54, not too far off from 1), but it’s also interesting to see how I do without correcting for age.

4 Likes
952

Good luck walking tomorrow, that’s a hell of a set.

953

That’s a strong 20RM, dude. I see people talking about how above 8 reps is cardio (I’ve seen people say above 5 too), and I know those people have never hit their true 20RM. I have to count down from 5, 4 times, in order to push through the mindfuckery.

2 Likes
954

“I do want to step it up a notch, since I want to drop below 180# now, then gain muscle back up to it. I keep sabatoging myself, but I’m also continuing to get stronger, so maybe I’m striking the right balance to what I really want. I find myself hesitant to sacrifice strength gains for weight loss, which I really need to get over so I can focus on one goal at a time.”

I’m in the same situation as we spoke of before, but your base strength right now blows mine out of the water. I’m interested to see when (if?) you get to the point where you drop enough daily calories to start losing strength.

I am floored by the 20 rep squat max BTW. Great work!

955

Can’t believe you kept going after this.

Squat 255 for 20…

Conditioning work? :ballot_box_with_check:
Strength work? :ballot_box_with_check:

Alright then. Time to go home.

3 Likes
956

I was doing the same thing watching @T3hPwnisher do the 100 axle curls. When he got to 80 I was like , “ok only four sets of five to go!” Gotta break it into bite size chunks

1 Like
957

Strong as fuck squat steve. Quality
I’m not sure, but I think that when you reach about 10 - 11% BF you’ll start to lose strength… But I’m not sure.

958

I don’t notice strength loss until around 7-8%. But I’m sure it’s different for everyone

959

awesome

960

Thanks for the support and kudos, everyone! I’m already feeling some soreness in my glutes, hamstrings, lats and lower back. We’ll see what tomorrow brings. Stretched, did some walking, and ate some extra protein to give my body more rebuilding fuel tonight.

3/30/19 food for today

Breakfast: Shake = 1/2 cup whole milk, 1 scoop quick oats, 1 1/2 scoop protein powder. 4 oz. chorizo and eggs with peppers, onions and cilantro on 1 corn tortilla.

Post-workout: 1 scoop protein powder with creatine. 1.5 mandarin oranges (other half was shared with my birds).

Skipped lunch, went to Topeka with wife and some of the kids.

Dinner: Red Lobster lobsterfest surf and turf = small garden salad with vinaigrette, 7 oz. rare sirloin, 1 lobster tail, mashed potatoes, roasted asparagus, 2 cheddar bay biscuits.

Bedtime: 1 scoop protein powder.

Totals for today 2360 calories, 208g protein, 170g carbs, 70g fat.451 calories under target, corrected for training done.

I did my breakfast shake before I was asked to make chorizo and eggs, and I couldn’t NOT eat at least a little bit of it. The waitress at Red Lobster messed up my order, I asked for the surf and turf with 12 oz. KC strip steak, but she gave me the 7 oz. sirloin. She went back and got me the KC strip steak, but I wasn’t going to wait for it and went ahead and ate the sirloin, and took the other steak home. She charged me for the sirloin, so I got a free 12 oz. KC strip out of the deal. Had some more protein powder before bed, wanted to fuel my recovery tonight.

I’m interested in finding that out, as well. Bear in mind, up until now I’ve actually been reclaiming strength I already had following a 2.5 month layoff, so it’s not quite like I’ve been getting too much stronger while losing weight. I’m sure some time soon I’m going to hit a wall, I’m just hoping I can push it until June first, then I can bump my calories up to maintenance and hopefully prevent a strength drop-off entirely. I’m sitting 16-17# bf% right now, so I have 5% or more to lose before strength really starts getting impacted if @mortdk and @jackolee are in the right ballpark, and they generally know what they’re talking about…

4 Likes
961

The tricky thing about all of the variables in the human body is figuring this out. If you hit a wall then did your strength reach its old levels and plateau or will it be because of the calorie restriction? It’s going to be impossible to know, so which one do you think it will be? I only ask because the way you view it is going to dictate your nutritional approach.