Old Guy Doing 5/3/1

1/30/25 5/3/1 whole body strongman version, cycle 3 day 2

Warmup: barbell complex x3

Deadlifts:
5x45#
5x95#
5x135#
5x185#
5x225#
5x255#
5x290#

Superset with pull-ups 1,2,4,6,8,10,12

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

Superset with front squat 3x45,65,95,115,125

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

Conditioning: 3x400m run, 4:00 rest between splits. 2:37, 2:29, 2:19

Lifting and running both felt good today, only a light bit of ache in my right gluteus medius. On the runs, first 400 I took it easy, second I picked it up a little and then pushed the last 100m of it, then the last one I kept the pace up the whole way, as much as I could. I was actually holding back a substantial nausea wave after the last 400, so I think that’s about my limit for the moment. Also, this was my first time using my new ortho running shoes, and they felt great!

3 Likes

Holy just a monster

1 Like

I appreciate the sentiment, but right now I’m just mostly trying to maintain while I cut weight. End of April, after I hopefully crush a 5K run, is when I plan on getting serious about pushing weight!

2/2/25 Sunday morning weigh-in: 204.2#

So I started in the beginning of November a little over 215#, but from when I actually started the 2025 challenge here are my numbers:

12/30/24 - 212.4#
1/8/25 - 210.4#
1/14/25 - 210.0#
1/19/25 - 207.4#
1/26/25 - 206.2#
2/2/25 - 204.2#

Good steady progress so far, but I’m sure I’m approaching the point where the easy weight is off and the rate will taper down.

2 Likes

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

Warmup: barbell complex x3

Power cleans:
3x45#
3x65#
3x95#
3x110#
3x130#
3x145#

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

Squats:
3x45#
3x95#
3x115#
3x145#
3x195#
3x225#
3x250#

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 6, speed 4+, bumped to 5+ on the hills. Final numbers HR: 146, Miles: 1.45, Calories: 197.

I worked hard here, but the workout wasn’t bad. My heart rate at the end of the conditioning is going down, so I’m starting to see measurable progress there. Overall a good training day.

Edit: forgot the 95# set of power cleans.

3 Likes

2/6/25 5/3/1 whole body strongman version, cycle 3 day 4

Warmup: barbell complex x3

Deadlifts:
3x45#
3x95#
3x135#
3x185#
3x215#
3x240#
3x270#
3x305#

Superset with pull-ups 1,2,4,6,8,10,12,14

Press:
3x45#
3x65#
3x85#
3x100#
3x115#
3x130#

Superset with front squat 3x45,65,85, 100,115,130

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

Did this at lunch today, so didn’t have time for conditioning. I’ll get that this afternoon after work hopefully, or tomorrow otherwise.

2 Likes

2/6/25 afternoon

Conditioning: Elliptical 21 minutes, difficulty 7, speed 4+, 5+ on the hills. Final numbers HR: 143, Miles: 1.68, Calories: 229.

3 Likes

2/8/25

Conditioning:

Run 400m - 2:39
Run 1 mile - 10:21
Sprint 5 laps of run the straights/walk the curves

The warm-up 400m and the mile were both at a fairly easy pace, and I was still almost at a 10:00 mile pace, I didn’t want to really push since this was the first time I’ve run a mile non-stop since starting back up. I did push the sprints, though. Everything felt good, and plenty left in the tank, so this bodes well for being able to do a sub-30:00 5K in April!

2 Likes

2/9/25 weekly weigh-in: 201.2#

Down another significant amount. I apparently was carrying a bit more of the expendable fat than I initially thought, down another 3# this week! I’m pretty sure that’s the way it goes, people tend to underestimate their body fat % even when they’re trying to be honest with themselves. Oh well, I may also be experiencing some muscle loss, but it hasn’t affected my training so far, so I’ll keep riding this train as long as it lasts!

From start of T-ransformation challenge:
12/30/24 - 212.4#
1/8/25 - 210.4#
1/14/25 - 210.0#
1/19/25 - 207.4#
1/26/25 - 206.2#
2/2/25 - 204.2#
2/9/25 - 201.2#

3 Likes

2/10/25 5/3/1 whole body strongman version, cycle 3 day 5

Warmup: barbell complex x3

Power cleans:
5x45#
5x65#
5x95#
5x115#
3x135#
2x150#

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

Squats:
5x45#
5x95#
5x135#
5x185#
5x225#
3x245#
2x265#

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

EZ curl bar curls: 48# x12,12,12
Superset with tricep extensions: 48# x15,15,15

Conditioning: 400m intervals, 3:00 rest between. 2:32, 2:26, 2:11

Good day, everything felt easy on the weights, and I decided to hit a double for the top weights instead of a single, because it was a little too easy. The 400m runs were good, easy pace first interval, picked it up for the second, and pushed semi-hard on the third but still had more in the tank. In fact, this was significantly easier than the exact same conditioning split back on 1/30, with faster times and less rest between intervals. Progress!

4 Likes

2/13/25 5/3/1 whole body strongman, cycle 3 day 6

Deadlifts:
5x45#
5x95#
5x135#
5x185#
5x225#
5x255#
3x290#
2x325#

Superset with pull-ups 1,2,4,6,8,10,12,14

Press:
5x45#
5x65#
5x95#
5x110#
3x125#
2x140#

Superset with front squat 3x45,65,95,110,125,140

Accessory -
Dumbbell overhead press per arm: 45# 12,12,12
Superset with dumbbell bent over rows: 60# 15,15,15

Over lunch, so no time for conditioning. Conditioning this evening after work.

2 Likes

2/13/25 afternoon

Conditioning: Elliptical 21 minutes, difficulty 7, speed 4+, 5+ on the hills, but slightly picked up the pace from last Thursday. Final numbers HR: 139, Miles: 1.72, Calories: 230.

Went a little faster than last week, and finished with a lower heart rate. Progress!

2 Likes

2/15/25

Conditioning:

Run 800m x3, 5:00 rest between splits - 4:54, 4:39, 4:30

Finisher: Sprint 5 laps of run the straights/walk the curves

Same deal, took it easy for the first inteval, then ramped it up a little on the subsequent ones. Good to see that ‘taking it easy’ is under a 10:00 mile pace now. Progress!

1 Like

2/15/25 weekly weigh-in: 201.0#

Weighed in a day early because I knew I was going to go out and eat a lot of sushi and drink some saki for my son’s birthday. Barely moved from last week, but I did have an abnormal drop last week, AND I also had a big meal out with the wife on Friday for Valentine’s Day (Filet with mushrooms, grilled potatoes and kimchi) so it all evens out. Had a great meal with the kids on Saturday (that I paid for, of course), so overall a good eating, but expensive, weekend.

From start of T-ransformation challenge:
12/30/24 - 212.4#
1/8/25 - 210.4#
1/14/25 - 210.0#
1/19/25 - 207.4#
1/26/25 - 206.2#
2/2/25 - 204.2#
2/9/25 - 201.2#
2/15/25 - 201.0#

1 Like

Steve what is the goal for your bottom end weight?

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I don’t have a specific bottom end goal, I’m just going to keep losing while I build up my conditioning, and running a 5K will be easier at a lighter weight. After I do the run in April, I’m going to start on a strength gain, and gradually up my intake so that I don’t get too fluffy. I don’t have a specific number or aesthetic goal, just performance, and not doing the ‘eat everything in sight to get stronger’ method this time around.