Yer good work grandpa!!
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8/27/21 5/3/1 Cycle 5 day 3
Warmup:
Squat:
10x45#
3x95#
3x135#
3x185#
3x215#
3x245#
3x275#
Jokers
3x300#
3x325#
Bench:
10x45#
3x65#
3x95#
3x115#
3x135#
3x155#
3x175#
Jokers:
3x195#
3x215#
superset with 25# pull-ups: 1/2/3/4/5/6/7/8/5
25# weighted dips: 12/12/15
Superset with Zercher squats 185# 4/4/4
EZ bar curls 65#: 10/10/10
superset with triceps extensions 65#: 12/12/12
This was a good day. All the joker sets felt strong. I was a little nervous putting 325# on my back again but once again it was fine and I could have gotten more. I was also a little worried about benching 215# without a spotter given my history with shoulder issues, but it was fine as well. Also, I had a lot more weighted dips in me after not wrecking my triceps with a set of high rep bench first, who woulda thought?
I’m also going to be adding reps and/or weight on Zercher squats every squat day for as long as I can sustain it, since I don’t have a stone to train with this is the best approximation I can get to the movement. My Zercher sets are like so: Pick the bar up off my jackstands, which is only a few inches higher than being on the ground, which is very much a rounded back lift like a stone lift. Then after I stand up with that it’s the actual work reps. Then carefully set it back into the jackstands, another rounded back movement.
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Inspiring log man you’re doing great !!
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Thanks, man!
Supplemental conditioning workout:
Took the dogs out for a walk out at the other house, and broke out my old kettlebell conditioning workout that I haven’t done in a while:
100M KB farmer’s walk alternating arms periodically
16 rounds with 35# KB of:
KB shotput left arm
KB shotput right arm
KB swing throw
KB overhead throw
KB twist throw from left side
KB twist throw from right side
‘run’ to where the KB landed for the next throw.
100M KB farmer’s walk alternating arms periodically
Felt good, got my heart rate up and got to do some explosive movements.
Then mowed for 2 hours, alternating between riding mower and push mower.
4 Likes
I took the dogs for a long walk yesterday and was tempted to turn it into a run, but I decided I needed a real rest day, which I think was the right call, so I stuck to a walking pace.
8/29/21 5/3/1 cycle 5 day 4
Warm-up.
Deadlift:
3x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185# + 2 power cleans
3x225#
3x255#
3x295#
3x325#
Jokers:
3x355#
3x385#
Superset with chinups 1/2/3/4/5/6/7/8/9/15
Press:
3x45#
3x65#
3x95#
3x110#
3x130#
3x145#
Jokers:
3x160#
3x175#
Superset with front squats:
3x45#
3x65#
3x95#
3x110#
3x130#
3x145#
3x160#
3x175#
1 arm DB press 60# fat grips 8/8/8
Superset with bent over BB row 185# 8/8/8
Everything felt really heavy but moved well anyway. The 3rd rep at 175# on press was a grind but never any question it was going up.
I think since I’m working toward a strongman competition I need to switch up my days a little, I’m noticing doing heavy press after deadlifting is getting to be a challenge. My forearms were lit up after deadlifts superset with chinups, and my shoulders also felt the effect of the heavy deadlifts. Press and Deadlift are the 2 lifts I need to be emphasizing the most right now, so I think next cycle is going to look like this:
A days:
Press superset with front squats
Squats
Dips superset with Zercher squats
Curls superset with triceps extensions
B days:
Deadlift superset with power cleans on light sets, unweighted chinups
Bench superset with weighted pullups
Dumbbell overhead press superset with barbell rows
This way I can put max energy into the press and deadlift, and treat squat and bench like supplemental lifts. I’ll try this for one cycle and see how it goes. I really don’t want to switch from a whole body template to a ‘one day for each main lift’ template, since my training time is still limited.
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8/29/21 Afternoon ‘conditioning’ work:
I was told by the city that I have to do some safing-off of the dead house next door, so I spent the afternoon clearing brush and driving t-posts for a fence for the back part of the house, and then dual-wielding pry bars taking pieces of 1x12 planking off the side of the house to board up broken windows and the front door. It was a pretty good workout, but the worst aftermath is serious chafing from being drenched head to toe with sweat, it was friggin’ hot out there!
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9/3/21 5/3/1 cycle 5 day 5
Warmup.
Squat:
10x45#
5x95#
5x135#
5x185#
5x225#
5x250#
10x280#
Bench:
10x45#
5x65#
5x85#
5x105#
5x125#
5x145#
5x165#
10x185#
Superset with 25# weighted pull-ups 1/2/3/4/5/6/7/8
Accessory:
25# weighted dips: 12/12/12
Superset with Zercher squats 195# 3/3/3
EZ bar curls 65#: 10/10/10
superset with triceps extensions 65#: 12/12/12
It was raining this morning, so not terribly hot, but sooo humid. The sweating, it did nothing…
A couple of things for this morning. First, I totally spaced on the whole ‘5/3/1 week so second to last set was supposed to be 3 reps’ thing, but it didn’t hurt anything, still got all my reps on the 1+ sets. Also, took a couple of extra days off because I spent all afternoon every day this week working on finishing safing off the house next door from when I got home until it was dark. So, sorta workouts with pulling up boards and cutting them, putting boards over doors and windows, and driving more t-posts to put danger flagging all the way around the house. So, I guess this week was a @ChongLordUno doload? 
6 Likes
Your squat numbers are pretty impressive, nice stuff.
2 Likes
Thanks! Actually, squats today were really easy, and I could have gotten 15 reps or more if I wanted to push it. I’m sticking to my self-imposed limits though. Bench, on the other hand, I’m starting to approach a hard stop on…
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9/5/21 5/3/1 cycle 5 day 6
Warm-up.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185# + 2 power cleans
5x225#
5x275#
3x305#
10x340#
Superset with chinups 1/2/3/4/5/6/7/15
Press:
10x45#
5x65#
5x85#
5x105#
5x120#
3x135#
10x150#
Superset with front squats
3x45#
3x65#
3x85#
3x105#
3x120#
3x135#
3x150#
Accessory:
1 arm DB press 80# fat grips 8
Superset with bent over BB row 185# 8
Mixed bag today. Deadlift was strong, but I need to move to a different deadlift location, the divots are so bad where the weights come down that I’m at a 2-3" deficit by the time I finish a set, even if I fill it in between sets. Also, the bar automatically rolls back into the divots, which gets me in the shins pretty good sometimes.
Press was an issue. I’ve got something tweaking going on in the front of my right delt, which didn’t affect my strength in the main press, but I had to lean a little further back than normal to get it to track in a way that wasn’t bothering it. When I got to the DB press, there was no position I could find that didn’t hurt, so I cut it off after one set. I’ll give it a few days to rest before I do anything else with the shoulder, and meanwhile stretch and massage.
Next week is a new cycle, and a slightly modified routine. I’ve decided to rearrange slightly from my original plan so that all my pulling isn’t on the same day, so it’ll look like so:
‘A’ days:
Press superset with front squats
Squats
Dumbbell overhead press superset with barbell rows
Curls superset with triceps extensions
‘B’ days:
Deadlift superset with power cleans on light sets, unweighted chinups
Bench superset with weighted pullups
Dips superset with Zercher squats
6 Likes
9/6/21 conditioning yesterday: 1.2 mile run/walk with the dogs, mostly running with a break in the middle to let them get a drink from the river. Did this early while it was still relatively cool. Shoulder feeling better than yesterday, so hopefully it’ll be ready for more pressing by Thursday.
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9/9/21 5/3/1 cycle 6 day 1
Warmup:
Press:
5x45#
5x65#
5x85#
5x105#
5x125#
15x140#
Superset with front squats 3x 45/65/85/105/125/140#
Squat:
5x95#
5x135#
5x175#
5x200
5x230#
15x260#
Accessories:
1 arm DB press 60# fat grips 9/9/9
followed by
EZ bar curls 65#: 10/10/10
superset with tricep extensions 65#: 12/12/12
That whole accessory shebang was super/superset with bent over BB row 135# 12/12/12/12/12/12
First day of new cycle with restructured exercise order, and happy so far. I was able to get 15 reps at 140# press, so 2 more reps with 5# more, having that not follow heavy deadlifts made a difference. Left shoulder is still a little tweaky but I was able to find a comfortable movement track for both BB press and DB press. The only place it really bothered me was on curls of all things, I had to tuck my elbows way in and hold myself rigid to be able to do those.
I was also still able to get 15 reps on squat with 10# more, so still progressing nicely there.
The one thing I dropped on was BB rows, which since it’s the only pulling movement on this day I dropped the weight and raised the # of reps/sets, just going for a burn there.
Edit: Forgot that I dropped the bar-only warmup set on squats, since I was pretty warmed up from the front squats superset with the press. Honestly can probably drop the first few warmup sets.
6 Likes
Strong pressing!
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Is this strict press ? What is it with you old boys and great pressing overhead
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Yes it is. Oddly, with my shoulder tweak I’ve found a stronger pressing position, slightly more lean back and closer grip with elbows tucked and I’m killing it. Best injury I’ve ever had…
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9/10/21 Conditioning
One hour of push mowing. Then free running with the dogs:
200m warmup
7x100m sprint intervals, some untimed rest between intervals
Running was hard today because I ate 2 cheeseburgers after the mowing, and then ran about an hour after that. Still got it done.
6 Likes
9/12/21 5/3/1 cycle 6 day 2
Warmup.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x240#
5x280#
10x315#
Superset with chinups 1/2/3/4/5/6/7
Bench:
10x45#
5x65#
5x95#
5x115#
5x130#
5x150#
10x170#
superset with 25# weighted pull-ups: 1/2/3/4/5/6/7
25# weighted dips: 12/12/12
Superset with Zercher squats 195# 4/4/4
Another good day. I limited my power cleans to 135# since at 185# I’m not catching it very cleanly, and I think that’s how I tweaked my shoulder last week. I also limited my bench reps to 10 out of deference to my shoulder, as well.
5 Likes
9/17/21 5/3/1 cycle 6 day 3
Warmup.
Press:
10x45#
3x65#
3x85#
3x105#
3x120#
3x135#
3x150#
Jokers:
3x165#
3x180#
Totally forgot to do the front squats superset, I don’t know where my mind was.
Squat:
10x45#
3x95#
3x135#
3x185#
3x215#
3x245#
3x275#
Jokers:
3x305#
3x335#
Accessory:
DB press with 65# 9/9/9
Superset with BB rows 135# 15/15/15
So sort of a weird training day. It’s a day late because every afternoon this week I’ve been going over to the other house after work and tearing flooring/trim/siding off and didn’t take time to train. My strength was there but my focus was off. Totally forgot I was supposed to superset press with front squats. I also left off the curls/triceps extensions because my shoulder is still feeling a little tweaky and that was the only thing that caused me pain last time. Meh, not the best day, but at least I still got the work done.
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happens to me avery now and then, annoying
Okay, so I haven’t trained since last Friday, but I haven’t exactly been taking time off. I had until Wednesday to get all the flooring and siding off the burned house next door because I just sold it, and they started tearing it down Wednesday. So, since Friday after I finished working out I’ve been going morning to night with sledgehammers and prybars ripping out salvageable material, then yesterday and today taking it out to my other house and stacking it so I can start running it through a planer.
So, workouts Friday-Tuesday have been 10+ hours wielding a 4 lb sledge and prybar, and carrying old wood, and old doors, and sawing and hacking. I’m also concerned I may have a repetitive motion issue with my left hand from all the sledgehammering, because every morning I’ve woken up unable to close my hand more than halfway without shooting pain down my wrist, but once I started working again it seemed to work out, but every morning it’s been the same thing. I was afraid it was going to effect my grip strength for pulling, but I was able to deadlift okay today, so we’ll see if it resolves over the weekend.
Anyway, training today:
9/24/21 5/3/1 cycle 6 day 4
Warmup:
Deadlift:
3x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185#
3x225#
3x260#
3x295#
3x335#
Jokers:
3x365#
3x395#
Superset with chinups 1/2/3/4/5/6/7/8/9/10
Bench:
10x45#
3x65#
3x95#
3x115#
3x140#
3x160#
3x180#
superset with 25# pull-ups: 1/2/3/4/5/5/5
25# weighted dips: 15/15/15
Superset with Zercher squats 205# 3/3/3
I skipped joker sets on bench and did the minimum there because my shoulder still isn’t right and I don’t want to aggravate it. Everything else was good, we’ll just see how my left hand does over the next few days. Deadlifts and chins/pullups didn’t bother it at all, but benching actually caused a little discomfort.
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