Old Guy Doing 5/3/1

Training Training Logs
1664

12/30/24 5/3/1 whole body strongman version, cycle 2 day 1

Warmup: barbell complex x3

Power cleans:
5x45#
5x65#
5x95#
5x115#
10x130#

Superset with chin-ups: 1,2,3,4,10 - just decided to see if I could hit 10 chin-ups at this point, was nice to see that I can.

Squats:
5x45#
5x95#
5x135#
5x175#
5x205#
10x230#

Zercher squats:
5x135#
5x185#
5x185#
superset with dips: 12,12,12

EZ curl bar curls: 48# x10,10,10
Superset with tricep extensions: 48# x12,12,12

Conditioning: Elliptical 15 minutes. Numbers on elliptical screen at the end were HR: 152, Miles: 1.23, Calories: 166. Same difficulty setting as last time, higher speed. I’m doing a peaks and valleys program on the elliptical, and my HR was spiking to 156 on the peaks, down to 152 on the valleys. It started already elevated since I went straight from lifting to the machine.

Good day, and going for more reps on the + sets was challenging but not crazily so.

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1665

1/1/25

Conditioning: Walk to the dog park. Sprints 6x100m, good sprints, but had to cut it short because someone else showed up with their dogs and Connor was losing his mind. Walk home.

1 Like
1666

1/2/25 5/3/1 whole body strongman version, cycle 2 day 2

Warmup: barbell complex x3

Deadlifts:
5x45#
5x95#
5x135#
5x185#
5x225#
5x250#
10x280#

Superset with pull-ups 1,2,3,4,5,6,7

Press:
5x45#
5x65#
5x90#
5x105#
10x120#

Superset with front squat 3x45,65,90,105, 120

Accessory -
Dumbbell overhead press per arm: 45# 10,10,10
Superset with dumbbell bent over rows: 60# 10,10,10

Conditioning: Elliptical 18 minutes, difficulty 6, speed 4+. Final numbers HR: 140, Miles: 1.32, Calories: 194. Bumped up the time since I wasn’t hurrying to finish during lunch, and kept the speed slower.

Good workout, and 10 reps on the +set was again challenging but manageable.

3 Likes
1667

1/4/25 - Taking a couple of rest days in a row, since the wife and I did blood donations yesterday. I did a double red donation, so I’m literally a quart low right now. I may do a run tomorrow, but we’ll see. The whole region is encased in a sheet of ice right now, but we’re supposed to get 4-6 inches of snow tomorrow, and I can run on snow.

1 Like
1668

1/7/25 5/3/1 whole body strongman version, cycle 2 day 3

Warmup: barbell complex x3

Power cleans:
3x45#
3x65#
3x95#
3x115#
8x135# - was supposed to be 140# but once again the 2.5lb plates have vanished, and I decided to adjust down this time since I was going for more reps.

Superset with chin-ups: 1,3,5,7,9 - because with this few sets incrementing by ones wasn’t enough

Squats:
3x45#
3x95#
3x135#
3x185#
3x215#
8x245#

Zercher squats:
5x135#
5x185#
5x185#
superset with dips: 12,12,12

EZ curl bar curls: 48# x10,10,10
Superset with tricep extensions: 48# x12,12,12

Conditioning: Elliptical 18 minutes, difficulty 6, speed 4+, bumped to 6+ on the hills. Final numbers HR: 151, Miles: 1.48, Calories: 198.

This was a good workout, but I was definitely still feeling anemic from the blood donation on Friday. It really showed with my heart rate on the conditioning, had to move more blood to deliver the same amount of oxygen. No regrets, maybe I made the difference in someone making it through a surgery. Eligible to donate again the beginning of May, which will be right after my 5K goal, so perfect timing there.

2 Likes
1669

1/8/25 - Addendum to yesterday. I forgot to weigh in yesterday morning, supposed to do that every Monday morning fasted. So I weighed in this morning at 210.4# fasted weight. That’s 5# down since the end of November when I started trying to get fit again, a good amount of progress considering I’m just eating cleaner, not doing any substantial caloric restriction effort, and training. I know just having stopped eating junk gives some caloric restriction since most junk is calorie-dense and easily digestible.

1 Like
1670

1/9/25 5/3/1 whole body strongman, cycle 2 day 4

Warmup: barbell complex x3

Deadlifts:
3x45
3x95
3x135
3x185
3x230
3x265
8x295

Superset with pull-ups 1,2,3,4,5,6,10

Press:
3x45
3x65
3x90
3x100
3x110
8x125

Superset with front squats 3x same weights

Accessory -
Dumbbell overhead press per arm: 45# 10,10,10
Superset with dumbbell bent over rows: 60# 10,10,10

Conditioning: Elliptical 18 minutes, difficulty 6, speed 4+, 6+ on the hills. Final numbers HR: 151, Miles: 1.49, Calories: 196. I changed my elliptical setup to put my weight to 210# instead of 215#, which apparently resulted in a lower calorie burn, although I know none of those numbers are remotely accurate anyway.

Another good workout, still feeling the blood donation but not quite as much as Tuesday.

2 Likes
1671

1/10/25

Conditioning: 4x200m run/trudge through 6-12" drifted snow. This was exhausting, but definitely felt like I accomplished something. Even the 100m walks between the runs were a workout.

2 Likes
1672

1/12/25

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 1.44 mile run/walk, I tried to do run 1/2 mile walk 1/4 mile, but I didn’t have it. My split was run .4, walk .2, run .25, walk .25, run .25, walk the last hundred-some meters. My sustainable run pace was a little slower, my total time for the distance was 23.11. I’m still definitely feeling the anemia from the blood donation, but gradually improving. Gotta keep putting the demands on my body.

2 Likes
1673

113/25 5/3/1 whole body strongman version, cycle 2 day 5

Warmup: barbell complex x3

Power cleans:
5x45#
5x65#
5x95#
5x115#
3x135#
5x145#

Superset with chin-ups: 1,2,4,6,8,10

Squats:
5x45#
5x95#
5x135#
5x175#
5x205#
3x230#
5x255#

Zercher squats:
5x135#
5x185#
5x185#
superset with dips: 12,12,15

EZ curl bar curls: 48# x10,10,12
Superset with tricep extensions: 48# x12,12,15

Conditioning: Elliptical 18 minutes, difficulty 6, speed 4+, 7+ on the hills. Final numbers HR: 156, Miles: 1.60, Calories: 198. Weirdly, on this elliptical machine, increasing speed apparently doesn’t factor into the calorie calculation, I guess? Doesn’t matter, as long as some of the numbers go up.

3 Likes
1674

Another late weigh-in. I seem to have a hard time remembering when I’m getting ready for work, so I’m gonna jump it up to Sunday for the next one. 210.0#, not much better than last week, but it’s over the long haul that it matters, not week to week.

2 Likes
1675

1/16/25 5/3/1 whole body strongman, cycle 2 day 6

Deadlifts:
5x45#
5x95#
5x135#
5x185#
5x225#
5x255#
3x285#
5x315#

Superset with pull-ups 1,2,3,4,5,6,7,8

Press:
5x45#
5x65#
5x85#
5x105#
3x125#
5x135#

Superset with front squat 3x45,65,85,105,125,135

Accessory -
Dumbbell overhead press per arm: 45# 10,10,12
Superset with dumbbell bent over rows: 60# 10,10,12

Conditioning: Elliptical 18 minutes, difficulty 7, speed 4+, 5+ on the hills. Final numbers HR: 154, Miles: 1.36, Calories: 197.

I had a stomach bug yesterday and weighed in 1.5 lb lighter this morning from dehydration. I drank a lot through the day but I still don’t quite feel hydrated back yet. Workout still went fine, and that’s another cycle on the books. Gonna try another run this weekend, and see how I do.

3 Likes
1676

:slight_smile: ool training log, like your consistency and the simplicity of your set up. Also a great believer in supersetting, so I can get the hell out of the gym(homegym):slight_smile:

1677

Thanks for stopping by! Yeah, I’m all about efficiency right now, the weight part of my training right now is 1 hour twice per week, but then I’m focusing more on conditioning at the moment. In April when I switch to strength focus, I’ll ramp things up a bit, but I’ll always keep the supersets in there.

1 Like
1678

Sunday morning weigh-in. 207.4#, a 2.6# drop from last week. I’d say it was an anomaly but it was the same yesterday morning as well. More likely last week’s small drop was the anomaly, but either way I’ll take it. Gonna try a longer distance interval run this afternoon, see if I can sustain some 800m intervals.

1679

1/19/25

Conditioning: Interval runs. 400m - 2:42, 800m - 5:14, 800m - 5.14, 400m - 2:28. 4:00 rest between each interval.

I did this at the rec center indoor track, which makes it easy to time since there’s a clear distance calculation and no need to rely on an app, and it’s also not 9F inside the gym. So I am able to sustain 800m runs now, which is good, and I got a feel what a 10:00 mile pace feels like on the last 400. Baby steps. My right hip was achy, arthritis is starting to creep in.

2 Likes
1680

1/20/25 5/3/1 whole body strongman version, cycle 3 day 1

Warmup: barbell complex x3

Power cleans:
5x45#
5x65#
5x85#
5x105#
5x120#
10x135#

Superset with chin-ups: 1,3,5,7,9,11

Squats:
5x45#
5x95#
5x135#
5x185#
5x210#
5x240#

I cut it short here because my right hip was barking at me while I was squatting, still hurting from the run yesterday. It was hurting all Sunday evening, but was feeling better Monday so I decided to go for it, and probably shouldn’t have. I went to the Dr. this morning to have it checked, I’m a little paranoid about my hips because my younger brother had to have a hip replacement about 5 years ago, and I don’t want to go that route.

The doc says it’s not a joint issue, but I strained my gluteus medius running in crappy shoes that let my feet pronate in, putting excess strain on the outer muscles on my hips, and I should get some good fitted running shoes. I’m currently using hiking boots when I run outside because of running in snow, or crappy old worn-out running shoes when inside, so I totally believe him. I’m going to Topeka Thursday for a dentist appt. for the wife, so I’m going to a place the doc recommended to get some good running shoes, but I’m also taking a week off from training at his suggestion. I’ll restart cycle 3 next Monday.

3 Likes
1681

1/22/25 5/3/1 whole body strongman version, mid-cycle upper body day

So, I felt good and didn’t want to not do anything, so I decided to go ahead and do all upper body stuff today. Made for a really quick workout, and I got an arm pump like I haven’t had in a long time.

Warmup: 3x10 press 45#, 3x chin-us

Press:
5x45#
5x65#
5x95#
5x110#
10x125#

Superset with pull-ups 1,3,5,7,12

Accessory -
Dumbbell overhead press per arm: 45# 12,12,12
Superset with dumbbell bent over rows: 60# 12,12,12

Superset of dips: 15,15,15
EZ curl bar curls: 48# x12,12,12
Tricep extensions: 48# x15,15,15

Like I said, serious arm pump today. My hip is still achy, but nothing I did today aggravated it. Assuming my hip is good by Monday, I’ll rest through the weekend, then start over cycle 3 on Monday. Overall, the only things I skipped this week are doing a full 10 reps on last set of squats, and no Zercher squats, deadlifts or front squats.

3 Likes
1682

1/26/25 Sunday morning weigh-in, 206.2#, another 1.2# off. I should get under 200# in March if I sustain this, so right on track.

2 Likes
1683

1/28/25 5/3/1 whole body strongman version, cycle 3 day 1 take 2

Warmup: barbell complex x3

Power cleans:
5x45#
5x65#
5x95#
5x110#
5x120#
5x135#

Superset with chin-ups: 1,3,5,7,9,11

Squats:
5x45#
5x95#
5x135#
5x185#
5x210#
5x240#

Accessory -

Superset of Zercher squats: 5x135#, 185#, 185#
dips: 15,15,15
EZ curl bar curls: 48# x12,12,12
Tricep extensions: 48# x15,15,15

Conditioning: Elliptical 18 minutes, difficulty 7, speed 4+. Final numbers HR: 146, Miles: 1.24, Calories: 189.

Okay, restarting cycle 3 again, with a hip that feels good this time. A few notes: I decided to stick with minimum reps on the last set this cycle as well, since I’m aiming for weight loss so I’m not eating for gains. I should still have plenty of room to grow strength since I’m really rediscovering lost strength that’s still in me, and my muscle mass can definitely support some more strength without growing. Also, I combined my accessory supersets into one big super set. I figured the curls and tricep extensions aren’t taxing my whole body that much, so why not add a little efficiency to the workouts? It seemed to work fine, just made the last couple sets of dips burn a little more. I also backed off a little on my elliptical conditioning since it’s been over a week since I did it.

3 Likes