So for some reason the first time I posted today’s workout it instead edited my 4/6/22 day, because I quoted and edited the workout rather than retyping everything and weird stuff happened. I went back to try to revert it and made it even worse. Oh well, I know what my workout was that day, that’s what’s important.
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looks like your having a blast…what adjustments have you made from the original template
That’s the goal, although I’m definitely not where I want to be yet. I am making steady progress, which is good enough for right now.
I’m basically running OG 5/3/1 with 2 days a week whole body, with squat/bench one day and deadlift/press the other day, plus accessories which I change up sometimes but not that often, just when I start feeling the need to make a change because progress is stalling. There are a few changes I’ll make over the coming months, though. Right now I’m taking 2-3 days off between sessions, and once I start feeling like I’m not recovering enough I make bump that up a little. Then, if the weights get heavy enough that the whole body template is suffering I’ll change things up again so that I’m only doing AMRAP on one exercise, and maintenance on the other, or I may go away from the whole body template, but honestly it works best for my time availability. I also may work joker sets in at some point, but when I do that it’s only on 3’s week, I don’t want to do joker singles and turn a workout into a max-out session unless I actually intend it to be.
4/24/22 5/3/1 cycle 3 day 6
Warm-up.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x265#
3x300#
5x335#
Superset with chinups 2/3/4/5/6/7/8/10
Press:
10x45#
5x65#
5x95#
5x115#
3x130#
5x145#
Accessory:
1 arm db press fat gripz 50# x12/12/12
Superset with bent over bb rows 145# 12/12/12
Another cycle down. Cycle 4 and new training maxxes next week!
6 Likes
4/28/22 5/3/1 cycle 4 day 1
Warmup.
Squat:
10x45#
5x95#
5x135#
5x175#
5x195#
5x225#
10x255#
Bench:
10x45#
5x65#
5x85#
5x100#
5x115#
10x130#
Superset with pullup 2/3/4/5/6/10
Accessory:
Dips 25# weighted 15/15/15
Superset with Zercher squats 165# 5/5/5
EZ bar curls 50# 12/12/12
Superset with triceps extensions 50# 15/15/15
New day, new cycle. Once again, no opportunities to train during the work week this week. With only a 5# increase in training max for bench and press, none of the weights changed on bench for today, but that’s fine. It was nice and easy, and I did go up in reps on dips, so I’m still increasing overall work on pressing with no issues and more importantly avoiding injuries.
On a bad note, I have to look for some replacement parts for my olympic bar. The teflon sleeves between the bar and the weight collars is starting to disintegrate, so I need to see if I can find replacements. My other bar is a crap Weider bar that has no sleeves. It works fine, but there’s no spin on the collars at all, and I don’t trust it with too much weight. It’s of similar quality to an old bar I had that straight-up bent when my son dropped it.
4 Likes
5/1/22 5/2/1 cycle 4 day 2
Warm-up.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x235#
5x275#
10x305#
Superset with 25# weighted chinups 1/2/3/4/5/6/7
Press:
10x45#
5x65#
5x85#
5x100#
5x115#
10x130#
Superset with front squats 3x 45/65/85/100/115/130#
Accessories:
1 arm db press fat gripz 55# x9/9/12
Superset with bent over bb rows 145# 12/12/15
A good day 2 of this cycle. Also, after reading some on rebuilding the collars and replacing the bushings on my olympic bar, I went ahead and ordered a new one, with bearings instead of bushings and a 1200# max load. Way more than I’ll ever need, but it’ll also be all I ever need in an olympic bar. Also, after reading about maintaining them, I recognized that I was being an idiot. Since I work out in a garage with a gravel/dirt floor, I’ve been getting debris into the moving parts and never doing any maintenance to clean them out and lubricate them. Inexcusable for someone who works in equipment maintenance, really, but lesson learned…
5 Likes
5/6/22 5/3/1 Cycle 4 day 3
Warmup:
Squat:
10x45#
3x95#
3x135#
3x185#
3x210#
3x240#
8x270#
Bench:
10x45#
3x65#
3x95#
3x110#
3x125#
8x140#
superset with pull-ups: 2/3/4/5/6/15
Accessory:
Dips 25# weighted 15/15/15
Superset with Zercher squats 165# 5/5/5
EZ bar curls 50# 12/12/12
Superset with triceps extensions 50# 15/15/15
Another good day, although I was more out of breath than usual while doing the weighted dips/Zercher squats supersets. I haven’t been getting any conditioning in, and I think it’s starting to show. I get a lot of miles in walking at work, but I need something with a little more intensity.
Also, pushed the final set of pull-ups to see where I really was with those, got 15 reps with a few in the tank, so happy with that progress.
4 Likes
4/17/22 5/3/1 cycle 3 day 4
Warm-up.
Deadlift:
5x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185#
3x225#
3x250#
3x290#
8x325#
Superset with 25# weighted chinups 1/2/3/4/5/6/7/8
Press:
10x45#
3x65#
3x95#
3x110#
3x125#
8x140#
Superset with front squats
3x45#
3x65#
3x95#
3x110#
3x125#
3x140#
Accessories:
1 arm db press fat gripz 55# x9/12/12
Superset with bent over bb rows 145# 15/15/15
Nothing to comment today, except my dog went on a wild fox chase down the road in the middle of the workout and I had to get him home. He listens well, but the unmitigated gall of that fox trotting down our road like he owned the place was more than he could bear!
5 Likes
Okay, took a week completely off due to having a massive migraine that lasted from last Thursday through this Tuesday, on and off. All appears to be back to normal now, and no idea what brought it on. It wasn’t my blood pressure, I checked that regularly and it stayed good. Maybe it was influenced by work stress, but can’t say for sure.
Anyway, nothing lost from taking a week off, and now it’s back to work.
5/20/22 5/3/1 cycle 4 day 5
Warmup.
Squat:
10x45#
5x95#
5x135#
5x185#
5x225#
3x255#
5x285#
Bench:
10x45#
5x65#
5x85#
5x100#
5x115#
3x130#
5x145#
Superset with pullup 2/3/4/5/6/7/10
Accessory:
Dips 25# weighted 15/15/15
Superset with Zercher squats 165# 5/5/5
EZ bar curls 50# 12/12/12
Superset with triceps extensions 50# 15/15/15
Like I said, nothing was lost from taking a week off, and everything felt smooth. Now for a shower and an afternoon out with my wife!
4 Likes
5/22/22 5/3/1 cycle 4 day 6
Warm-up.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x270#
3x305#
5x345#
Superset with 25# weighted chinups 1/2/3/4/5/6/7/8
Press:
10x45#
5x65#
5x85#
5x100#
5x115#
3x130#
6x145#
Superset with front squats
3x45#
3x65#
3x85#
3x100#
3x115#
3x130#
3x145#
Accessories:
1 arm db press fat gripz 55# x12/12/12
Superset with bent over bb rows 145# 15/15/15
Last day of this semi-interrupted cycle, last set felt really heavy on both deadlift and press, but still no problem completing, and I even did an extra rep on press just to make sure I’m not coming up against a hard limit yet.
New cycle next week.
3 Likes
5/27/22 5/3/1 cycle 5 day 1
Warmup.
Squat:
10x45#
5x95#
5x135#
5x175#
5x205#
5x235#
10x265#
Bench:
10x45#
5x65#
5x85#
5x105#
5x120#
10x135#
Superset with pullup 2/3/4/5/6/10
Accessory:
Dips 25# weighted 15/15/15
Superset with Zercher squats 175# 3/3/3
EZ bar curls 50# 12/12/12
Superset with triceps extensions 50# 15/15/15
New cycle, new training maxes. I had to split this workout in half, squats in the morning and everything else in the afternoon. Had to go meet the kids in Topeka for some stuff.
3 Likes
5/29/22 5/2/1 cycle 5 day 2
Warm-up.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
5x255#
5x285#
10x315#
Superset with 25# weighted chinups 1/2/3/4/5/6/7/5
Press:
10x45#
5x65#
5x85#
5x105#
5x120#
10x135#
Superset with front squats 3x 45/65/85/105/120/135#
Accessories:
1 arm db press fat gripz 55# x12/12/12
Superset with bent over bb rows 155# 12/12/12
Good day, but I wish I’d trained in the morning instead of in the afternoon after a full day of doing work and running around. I really wanted to quit instead of doing the accessory work…
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Another 5 month break, same old same old, lost motivation, got busy, and then did another plant outage. I got motivated again when I had to hand-unload and stack a couple pallets of heavy rolls of matting (~150# per roll), and started missing the feeling of lifting heavy stuff, so hit the garage gym the next morning, and I’ve done 3 whole body workouts since then.
10/31/22 - Warmup
Deadlift sets of 5 up to 175#, plus power cleans at 95#, some pull-ups, presses up to 105#, some barbell rows, squats up to 175# and bench up to 105#.
11/4/22 - Same as the previous, except up to 225# on deadlift and squat, 115# on press and bench.
11-7/22 - Same as 11/4/22, then went and did hot yoga with my wife.
Okay, now I’m caught up. I’ll do a couple more whole body workouts, maybe add a little more weight, and then test for theoretical 1RM’s and start a new cycle of 5/3/1. The last day of the outage is 11/18, so some time shortly after that is when the first cycle back will start.
5 Likes
Good to see you back old fella
2 Likes
Welcome back, Steve! Small steps are still steps forward. Keep coming back to the barbell!
2 Likes
welcome back
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Thanks all, it’s good to come back and see familiar faces still working hard. It’s also good to be able to come back after 5 months and all my strength isn’t completely gone, but I really need to work on my consistency over the long haul.
Anyway, training for 11/11/22, which actually started on 11/11 and finished on 11/12 since I’m on graveyard shift for the outage and I’m only getting training in on my days off. Today I decided to test deadlift and press and just do 5’s on squat and bench, and next day off I’ll test those 2, and then I’ll have starting calculated 1RM for a cycle. 11/18 is my last night of outage schedule, then I’ll start my cycle the following week.
11/11/22
Warmup. Deadlift up to 8x275#. Press up to 12x115#. Squat up to 5x225#. Bench up to 5x115#. Some chin-ups, power cleans and BB rows.
4 Likes
11/15/22
Warmup. Deadlift up to 5x275#. Press up to 5x115#. Squat up to 12x225#. Bench up to 12x115#.
Got my numbers for starting 1RM for first 5/3/1 cycle. All are conservative, I could have gotten more reps on all four lifts, but let’s start conservative and not try to hurt ourselves being cocky, right? Less than a week to the end of the outage, and I’m ready to go back to day shift and normal weeks with real weekends.
3 Likes
11/20//22 5/3/1 cycle 1 day 1
Warmup.
Squat:
10x45#
5x95#
5x135#
5x185#
5x215#
10x240#
Bench:
10x45#
5x65#
5x85#
5x95#
5x110#
10x125#
Superset with pullup 2/3/4/5/6/7
Accessory:
Dips 12/12/12
Superset with Zercher squats 135#5/5/5
EZ bar curls 35# 10/10/10
Superset with triceps extensions 35# 12/12/12
A good day one of a new 5/3/1 cycle, but it was stupid cold in the garage, like 16F. No wind fortunately, but my water bottle was icing up by the time I finished. I’m gonna have to wear some sort of gloves when it’s this cold or I’m in real danger of getting frostbite on my hands from the bar.
3 Likes
11/24/22 5/2/1 cycle 1 day 2
Warm-up.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135#
5x185#
5x205#
5x235#
10x270#
Superset with chinups 2/3/4/5/6/7/8
Press:
10x45#
5x65#
5x85#
5x95#
5x110#
10x125#
Superset with front squats 3x 45/65/85/95/110/125#
Accessories:
1 arm db press fat gripz 45# x12/12/12
Superset with bent over bb rows 135# 10/10/10
Day 2 down, no problems, feels like I picked a good 1RM to use for the calculations, so that’s good. 4 days off in a row this weekend, first real weekend I’ve had in 2 months, and I got my first real night’s sleep last night, so I’m feeling great today.
4 Likes
11/26/22 5/3/1 Cycle 1 day 3
Warmup:
Squat:
10x45#
3x95#
3x135#
3x185#
3x200#
3x230#
8x255#
Bench:
10x45#
3x65#
3x85#
3x100#
3x115#
8x130#
superset with pull-ups: 2/3/4/5/6/7
Accessory:
Dips 15/15/15
Superset with Zercher squats 145# 3/3/3
EZ bar curls 35# 12/12/12
Superset with triceps extensions 35# 15/15/15
Good workout, and having a good weekend. We did our Thanksgiving yesterday, followed by our first family game night in several months. Tonight is first real date night with my wife in about a month! Cheers.
2 Likes