9/10/15
5/3/1 cycle 6 day 7
Warmup.
Bench - 3x155, 3x175, 3x200.5#, J+ 3x215#, 3x235#
Accessory - FSL+ bench, 3x5x185#, pullups - 93 total
So, the bench is getting heavy at 235#, but I like the idea that I just did 3 reps at a weight just 20# short of the weight I detached my left pectoral with 2 years ago… Also, another new rep record for 3RM bench.
9/12/15
5/3/1 cycle 6 day 8
Warmup.
Squat - 3x223, 3x253, 3x289#, J+ 3x319#, 3x349#
Accessory - FSL+ squat 3x5x245#, good mornings 3x10x127# superset with 3x7 toes to bar.
Joker sets felt very strong again, I had another rep in me, at 349, but I kept it at 3 this time. So, another 3’s week with a new Joker 3RM record on all 4 lifts (well, same weight for press, but did 4 reps this time), albeit incrementally smaller jumps than last time. Still, progress is progress, and I know the really fast gains are numbered in months rather than years, and I’m already in cycle 6. Still, I think I’ll be able to keep doing the 10#/5# jumps on my 5/3/1 training max for another 6 months without a reset, given where my max rep sets are coming out, I’ll just have to back off the joker sets a little as the weights get heavier. Once I start slowing down, then I’l switch to the 5 forward/3 back template.
9/12/15
Evening conditioning - 14x50m sprint, 15 second walk
9/15/15
5/3/1 cycle 6 day 9
Warmup.
Press - 5x125, 3x140.5, 9x155#
Accessory - FSL+ press 3x5x135#, pullups 55 reps total, 3x15x45# fat gripz DB press per arm, superset with 3x10x135# bent over BB row.
So since my days were off by one the end of last week, and I gave a pint of blood on Sunday, I gave myself an extra day off before starting my 1+ week. 9 reps at 155# on press was all I could do, doubt I had another in the tank. Another good workout day. Need to make it through this week strong, then next week is a full deload.
9/16/15
5/3/1 cycle 6 day 10
Warmup.
Deadlift - 5x263#, 3x300#, 9x333#
Accessory - Front Squat 5x20Kg, 5x40Kg, 3x10x60Kg.
9/17/15
5/3/1 cycle 6 day 11
Warmup.
Bench - 5x165, 3x185, 8x210#
Accessory - FSL+ bench 3x5x185#, pullups 66 reps total, pushups 3x25 superset with bodyweight horizontal rows 3x15
With a little messing around I figured out I could set my safety pins at the right height, put one of my barbells across the pins, and do horizontal bodyweight rows. Between that and barbell rows I think I have enough horizontal pulls to balance the pullups and horizontal pushing.
9/19/15
5/3/1 cycle 6 day 12
Warmup.
Squat - 5x239, 3x275, 10x305#
Accessory - FSL+ squat 3x5x243#, Good mornings 3x10x125# superset with 3x10 toes to bar.
A little comment about my weight since I’ve started back working out. I weighed in at 213# when I went in to the doctor for a checkup in April, right about the time I started back up. In the 5 months since then the only thing I’ve done with my diet is try to eat clean, no soda, candy, or junk food. I’ve fairly consistently eaten 3 meals a day, and eaten as much as I comfortably could every meal, plus some healthy snacking and 1-2 protein shakes per day, which consists of 8-12 oz whole milk, an egg, a scoop of oatmeal and a scoop of 30g whey protein powder. I weighed myself in the medical office at work last Thursday, and I’m sitting at 198#. I don’t know that I’ve gained muscle mass in that time, but given that my strength has been steadily improving I’m confident that I haven’t lost any. So, feeling pretty good about my results over all, right now.
9/20/15
Conditioning - 5x400m run, ~2:00 rest between
Okay, the run felt good today. First 400 was warm-up pace, middle 3 were as hard as I could push and maintain breathing, and last was slower to cool down. Keeping a fast pace for 400m was hard, but doable. That said, by the end of the 3rd hard leg I was definitely running out of gas. Not trying to win any races, though, so I’m satisfied with my performance for now.
9/23/15
5/3/1 cycle 6 deload week
Press - worked up to 5x105#
DB press - 3x5x45#
Pullups - 28 total
Deadlift - worked up to 5x225#
Front squat - worked up to 5x105#
9/25/15
5/3/1 cycle 6 deload
Warmup.
Squat - worked up to 5x223#
Good mornings 3x5x95# superset with 3x5 toes to bar
Bench - worked up to 5x135#
Pullups - 21 total
Pushups 3x15 superset with horizontal bodyweight rows 3x10
Don’t feel like I really needed the deload, but better to stick with the program and keep from overdoing things at my age. Ready to start cycle 7 and start moving some weight again!
9/25/15
Conditioning:
Walked one mile carrying a 25# plate, switching hands and carrying position as much as I want but no putting the plate down. Was challenging and got my heart rate up, but could have done it with more. My forearms were fatigued but not totally smoked.
9/26/15
Conditioning:
Run 200m, slow, warmup pace. Sprint 100m x 7, rest long enough between to catch breath. Run 400m, moderate pace, focusing on breathing.
9/28/15
5/3/1 cycle 7 day 1
Warmup.
Press - 5x110.5, 5x130.5, 10x145#
Accessory - FSL+ press 3x5x135#, pullups - 55 total, 1 arm DB press fat gripz 3x15x45# superset with bent over BB rows 3x10x135#
Forearms smoked today, I guess the mile carrying the 25# plate on Friday caught up with me…
9/29/15
5/3/1 cycle 7 day 2
Warmup.
Deadlift - 5x233, 5x273, 11x313#
Accessory - front squat - 5x20kg, 5x40kg, 3x10x60kg
Conditioning - farmer’s walks 3x150ft with 2x45# DBs with fat gripz.
Okay, my forearms are completely destroyed now. It’s amazing the difference the fat gripz make on farmer’s carries. On the plus side, the front squats are feeling a lot better. My rack position is getting much more solid now that I’ve moved my grip. Good workout.
9/30/15
Conditioning - 7x200m run, first at warmup pace, each succeeding leg slightly faster, followed by 400m slow to cool down.
10/1/15
5/3/1 cycle 7 day 3
Warmup.
Bench - 5x145, 5x170, 10x190#
Accessory - FSL+ bench 3x5x155#, pullups 55 total, dips 15/15/20 superset with bodyweight horizontal rows 15/15/15
10/3/15
5/3/1 cycle 7 day 4
Warmup.
Squat - 5x215, 5x250.5, 15x280.5#
Accessory - FSL+ squat 3x5x225#
The wife had a Dr. Appt in Kansas City yesterday and we didn’t get home until late, so my squat day was off by a day. I decided to push my last set and shoot for 15, hit it and could have kept going but my head was hurting when I pressurized my core on the last few reps, and I didn’t want to blow a cranial gasket, so stopped at 15. Was supposed to also do good mornings and toes to bar, but I was pretty tapped out after the 15 reps of squats. I may hit them later after I take the dogs for a walk. First, I have a hot water heater to replace, though. The old one sprung a leak.
10/4/15
Conditioning - 5x400m run. Didn’t push too hard, but didn’t slack either. I just wanted to get some good blood flow in my legs to help recover from yesterday’s squats, and get my heart rate up.
Hot water heater replacement was completed yesterday, today is cleaning up the back yard and starting to tile the bathroom.
10/5/15
5/3/1 cycle 7 day 5
Warmup.
Press - 3x120.5, 3x135, 3x155#, J+ 3x165#, 3x175#
Accessory - FSL+ press 3x5x135#, pullups 66 total, DB fat gripz press 45#, per arm 15/15/15 superset with 135# BB row 10/10/10
10/6/15
5/3/1 cycle 7 day 6
Warmup.
Deadlift - 3x255, 3x289, 3x333#, J+ 3x365#, 3x395#
Accessory - Front squats - 5x20Kg, 5x40kg, 3x10x62.5Kg
I kept double overhand grip through the 3x333# set, the most I’ve done for reps double overhand. I switched to my normal staggered grip for the joker sets, and 3x395# is another rep record, too.