Today I did basically the same workout today that I did on Saturday, just used the gym at work. Power Cleans up to 3x135#, Deadlifts up to 5x275#, Squats up to 5x225#, Press up to 5x115#, and chin-ups up to 6 reps. Still a little sore from Saturday, and the running Sunday. It felt easier than Saturday, though.
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Today I did a quick workout at the gym at work over lunch. Front squats up to 3x155#, pull-ups up to 6 reps, DB overhead press up to 10x45# per arm, bent over DB rows up to 10x55# per arm, some curls and tricep extensions. After that I did the elliptical for 10 minutes, gotta start getting my cardio fitness up if I’m going to run 5K in April.
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Yesterday 12/6/24 - Did a 3/4 mile walk/run with the dogs in the morning, then in the afternoon took them to the dog park, and did 4x200m runs, nice and slow.
Today 12/7/24 - 3/4 mile walk with the dogs in the morning.
Afternoon: tested to get 1RM for 5/3/1 strongman program starting next week. Results are: Power clean 135x8, 1RM=170#. Deadlift 275x10, 1RM=365#. Press 115x10, 1RM=155#. Squat 225#10, 1RM=300#.
None of these were really pushing, I had anywhere from 3-5 reps in the tank across the board except possibly for the power cleans, but I wanted to start conservative. I still want to work on strength, but I’m not going to be going crazy until after Spring, just building a base for the next 4 months. I’m actually pretty happy with these numbers immediately following a 7 month (edit: it was actually almost 9 months) layoff with 2 weeks of work-up.
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Nice to see you back, Steve.
Thanks, good to be back, and good to see you’ve been staying more consistent than I have!
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12/8/24 - Conditioning day. I walked to the dog park, then did 6x100m run, then walked back. That was a lot of walking for my old boy Shadow, he was lagging by the end of the walk home.
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Okay, full rest day today.
I have my routine decided on for at least the first few cycles. I’m still doing whole body workouts roughly 2/week, and doing conditioning on other days.
Odd days: Power Cleans superset with pull-ups. Squats.
Acdessory: Zercher squats superset with dips. Curls/tricep extensions.
Even days: Deadlift superset with chin-ups. Press superset with front squats.
Accessory: DB press superset with bent over rows. Loaded carry.
I’m limiting the plus set to 10/8/5 reps, probably fewer on power cleans. I may actually just do minimums for a few months, since I’m prioritizing conditioning, but we’ll see how I feel.
Update: While this was technically still a full rest day, I went to Emporia in the afternoon to take my truck into the shop to get the transmission checked, and I walked 3 miles while I was waiting for it to get looked at. Unfortunately it wasn’t something easy, and I’ll have to drop it off later this week and leave it there for some in-depth troubleshooting and expenditures. 3 miles is a lot right now, I definitely felt it. I also slept really well last night, 7 hours uninterrupted, so there’s that.
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12/10/24 5/3/1 whole body strongman version, day 1
Warmup: barbell complex x3
Power cleans:
5x45#
5x65#
5x95#
5x115#
5x135# - was supposed to be 130# but the 2.5# plates have disappeared from the gym at work
Superset with chin-ups: 1,2,3,4,5
Squats:
5x45#
5x95#
5x135#
5x175#
5x205#
5x235# - Again, was supposed to be 230# but no incremental plates
Zercher squats:
5x45#
5x95#
5x145#
superset with dips: 5,5,10
Took it easy on these since I haven’t done them in a while. My right forearm is hurting with the dips unless I get my arm at just the right angle, gonna have to work on that.
EZ curl bar curls: 48# x8,8,8
Superset with tricep extensions: 48# x10,10,10
Conditioning: Elliptical 12 minutes easy pace.
Overall this was a successful day one of the program. I didn’t push too hard, just did minimum reps on the top sets, and I’ll at least keep that up for this cycle, and then evaluate.
Tomorrow I have to go in and get a tooth removed, so I may take a couple days before my next training day.
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12/15/24 5/3/1 whole body strongman version, cycle 1 day 2
Warmup: barbell complex x3
Deadlifts:
5x45#
5x95#
5x135#
5x185#
5x225#
5x250#
5x280#
Superset with pull-ups 1,2,3,4,5,6,7
Press:
5x45#
5x65#
5x90#
5x105#
5x120#
Superset with front squat 3x45,65,90,105, 120
Accessory -
Dumbell overhead press per arm: 45# 10,10,10
Superset with barbell bent over rows: 135# 10,10,10
I got an upper molar pulled out Wednesday, so I took a couple extra days off to make sure I wasn’t going to blow a plug, one of the roots went up into my sinus so I didn’t want to take any chances.
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12/16/24
Conditioning: 15 easy minutes on the elliptical at work. Just a little work on my cardiovascular base. I’ll do a real workout again on Wednesday.
No need to talk dirty mate
Hey, my first goal coming up is to do a 5K in under 30 minutes, you gotta do what you gotta do!
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12/18/24 5/3/1 whole body strongman version, cycle 1 day 3
Warmup: barbell complex x3
Power cleans:
3x45#
3x65#
3x95#
3x115#
3x145# - was supposed to be 140#
Superset with chin-ups: 1,2,3,4,5
Squats:
3x45#
3x95#
3x135#
3x185#
3x215#
3x245#
Zercher squats:
5x95#
5x135#
5x185#
superset with dips: 10,10,10
My right forearm was fine today.
EZ curl bar curls: 48# x8,8,8
Superset with tricep extensions: 48# x10,10,10
Conditioning: Elliptical 15 minutes slightly higher setting. Numbers on elliptical screen at the end were HR: 145, Miles: 1.09, Calories: 156. Not worried about the numbers except to compare from week to week to see how I’m progressing.
Good training day overall, still not pushing anything too hard, starting to feel the body comp change, but it’ll be a while before I look any different. I’ll weigh myself this weekend and see how that looks.
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12/19/24
Conditioning: 24 easy minutes on the elliptical at work, bumped the level up again slightly. End numbers on the screen HR: 138, Miles: 1.60, Calories: 252. It was nice to see my heart rate stay lower even at higher level when I go into it without elevating everything with lifting first. Also, my resting heart rate was back down in the low sixties when I checked it this morning, so hopefully it’ll be back down in the 50’s within the next month or so.
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12/20/24 5/3/1 whole body strongman, cycle 1 day 4
Warmup: barbell complex x3
Deadlifts:
3x45
3x95
3x135
3x185
3x230
3x265
3x295
Superset with pull-ups 1,2,3,4,5,6,7
Press:
3x45
3x65
3x90
3x100
3x110
3x125
Superset with front squats 3x same weights
Accessory -
Dumbell overhead press 45# per arm: 10,10,10
Superset with bent over barbell rows 135#: 10,10,10
12/21/24
Conditioning: 1/2 mile walk to dog park. 8x100m sprints, actually sort of sprinty now, I’m picking up the pace. 1/2 mile walk home from the dog park.
2 more good days. Conditioning-wise, my resting heart rate is starting to go down, it was sitting in the 70’s before, now it’s in the mid 60’s. I’m also walking the dogs 1/2-1 mile every day but not logging it since Shadow, my old man dog, isn’t up for running anymore so it’s really more of a slow walk. Still value for overall health, but it’s not going to get me ready for running a 5K. I’m about to start working some longer slow runs in there, I know doing all my endurance work on an elliptical won’t really get me ready to run long distances, although I will keep doing it since it also helps preserve my joints.
I scouted around online for 5K runs in the spring, and there are a few that show up in March and April, but none less than an hour away. There are usually some runs here in town, but I’m guessing they’re not making it into the results of any search engines, I’ll have to just go to the rec center and see what’s posted on the bulletin board.
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12/23/24 5/3/1 whole body strongman version, cycle 1 day 5
Warmup: barbell complex x3
Power cleans:
5x45#
5x65#
5x95#
5x115#
3x135#
1x155# - was supposed to be 140#
Superset with chin-ups: 1,2,3,4,5,6
Squats:
5x45#
5x95#
5x135#
5x175#
5x205#
3x230#
1x255#
Zercher squats:
5x95#
5x135#
5x185#
superset with dips: 10,10,12
EZ curl bar curls: 48# x8,8,8
Superset with tricep extensions: 48# x10,10,10
Conditioning: Elliptical 15 minutes slightly higher setting. Numbers on elliptical screen at the end were HR: 144, Miles: 1.10, Calories: 159. I bumped up the level again, so a few more calories burned with a lower ending heart rate, which I’ll take as an improvement.
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12/25/24 Merry Christmas training!
Conditioning: 1/2 mile walk to dog park. 4x200m runs, 100m walk after each. 1/2 mile walk home from the dog park. Feeling good.
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12/26/24 5/3/1 whole body strongman, cycle 1 day 6
Deadlifts:
5x45#
5x95#
5x135#
5x185#
5x225#
5x250#
3x280#
1x315#
Superset with pull-ups 1,2,3,4,5,6,7,8
Press:
5x45#
5x65#
5x90#
5x105#
3x120#
1x135#
Superset with front squat 3x45,65,90,105,120, 135
Accessory -
Dumbell overhead press per arm: 45# 10,10,10
Superset with dumbell bent over rows: 60# 10,10,10
Conditioning: Elliptical 15 minutes slightly higher setting. Numbers on elliptical screen at the end were HR: 150, Miles: 1.17, Calories: 164. I ramped up the speed this time, from 4+ mph to 4.5+, hence more miles and calories. This weekend or next week I’ll start actually running some distances instead of just intervals, working my way into it.
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Oh, and a couple notes. I didn’t mention it last week, but one set of 2.5 lb plates showed up at the gym, so I’m actually doing target numbers now.
Also, that’s the end of cycle 1. I’m going to stick with the same weights next cycle, and just actually do more reps on the + sets this time. I figure since my primary goal is conditioning for the next few months, there’s no need to push the weights too much. Everything felt good this cycle except my right shoulder and forearm continue to be a little sketchy, I have to really concentrate on my positioning, and it’s definitely good that I’m opting out of bench pressing.
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12/28/24
Conditioning: First, walk about 1/2 mile with both dogs, then took the old man home to rest while I ran with the younger pup. I did a 1.41 mile run/walk, running 400m then walking 400, so 3 legs of running and a little less than 3 legs of walking. My sustainable run pace right now is about 12:10/mile, so I’ve got plenty of room for improvement over the next 3+ months, but you gotta start somewhere. 10:00 pace for 3 miles is achievable, I think, I just need to be methodical about it.
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