Old Guy Doing 5/3/1

Training Training Logs
1684

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
1685

Holy just a monster

1 Like
1686

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!

1687

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
1688

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
1689

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
1690

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
1691

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
1692

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
1693

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
1694

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.

3 Likes
1695

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!

3 Likes
1696

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!

2 Likes
1697

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#

2 Likes
1698

Steve what is the goal for your bottom end weight?

1 Like
1699

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.

1 Like
1700

2/17/25 5/3/1 whole body strongman version, cycle 4 day 1

Warmup: barbell complex x3

Power cleans:
5x45#
5x65#
5x95#
5x110#
5x120#
8x135#

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

Squats:
5x45#
5x95#
5x135#
5x185#
5x210#
10x240#

Accessory -

Superset of Zercher squats: 5x145#, 195#, 195#
dips 25# weighted: 8,8,8
EZ curl bar curls: 53# x8,8,8
Tricep extensions: 53# x10,10,10

New cycle, same weights as last cycle, but actually pushing on the last set instead of the bare minimum. I could have done 10 reps on the power clean, but I’m being mindful of form, and it’s easy to hurt yourself on an explosive lift like that with a little form breakdown. 10 reps on squat was easy, plenty left in the tank. I also bumped up the weight on Zerchers, started doing weighted dips instead of getting into super high reps, and bumped up the weight and dropped the reps on the curls and tricep extensions. No conditioning because I didn’t want to be in the gym for an hour and a half after already working 12 hours, I’ll do conditioning tomorrow.

4 Likes
1701

2/18/25 afternoon

Conditioning: Elliptical 24 minutes, difficulty 7, speed 4+, 6+ on the hills. Final numbers HR: 144, Miles: 2.10, Calories: 266. Stressful day at work, so I went out to burn off some steam, it was somewhat effective.

2 Likes
1702

What do you do for a living, doing 12 hr shifts?.

1704

Well, I work at a nuclear power plant, but outside of plant outages we’re normally 4x10 Monday-Thursday, although 10 for me is normally closer to 12’s because I’m a supervisor. This week was abnormal, though. One of my responsibilities is to run the snow removal crews, and the HVAC guys that work on all the building heating work for me, so you can imagine how that has been going in the middle of Kansas this week.

2 Likes