Preparing for Middle Age

[florelius]

Stats.

Birth year: 1986.

Height: 175cm.

Starting weight: 55kg (20.10.2019).

Current weight: 55,6kg (10.11.2019).

Best lifts Cycle 1:

1. Squat: 47,5kg x 7
2. Bench: 47,5kg x 7
3. Press: 27,5kg x 10
4. Chin ups: 7 reps.

Current best lifts:

1. Squat: 50kg x 5 (Cycle 2).
2. Bench: 50kg x 7 (Cycle 2).
3. Press: 30kg x 9 (Cycle 2).
4. Chin ups: 8 reps (Cycle 2).

Goals:
Getting into the habit of getting my ass to the gym consistently a couple of times per week. I’m still young, but the potential for growth and strenght that comes with youth are slowly escaping me. Therefor I want to capitalize on my last youthfull years and build a solid base of strenght and size before it’s to late. I also want to be fit when I hit my middle age and beyond, and it helps with a base built when one is younger.

[florelius]

I have decided to go with 5/3/1, since I have used this training system before and know it rather well. I understand the progression is slower than on a typical linear novice program, but I think with the goal of long term progression, it is a sensible choice. BTW I will do RDL instead of DL, with the purpose of learning how to properly hip hinge.

My 5/3/1 program for Cycle 1:

Week 1-3-5:

Workout A
Bench: 5/3/1
Squat: 5x5 @ FSL
DB Row: 5x10

• 1-2 fluff exercises (optional).

Workout B
RDL: 5/3/1
Press: 5x5 @ FSL
Chin ups: 5x5

• 1-2 fluff exercises (optional).

Week 2-4-6:

Workout A
Squat: 5/3/1
Bench: 5x5 @ FSL
DB Row: 5x10

• 1-2 fluff exercises (optional).

Workout B
Press: 5/3/1
RDL: 5x5 @ FSL
Chin ups: 5x5

• 1-2 fluff exercises (optional).

Training weights for Cycle 1:

Squat:
Cycle 1: TM = 50kg.
Week 1: 5x5 x 32,5kg.
Week 2: 32,5kg x 5, 37,5kg x 5, 42,5kg x 5+
Week 3: 5x5 x 35kg.
Week 4: 35kg x 3, 40kg x 3, 45kg x 3+
Week 5: 5x5 x 37,5kg.
Week 6: 37,5kg x 5, 42,5kg x 3, 47,5kg x 1+

Bench:
Cycle 1: TM = 50kg.
Week 1: 32,5kg x 5, 37,5kg x 5, 42,5kg x 5+
Week 2: 5x5 x 32,5kg.
Week 3: 35kg x 3, 40kg x 3, 45kg x 3+
Week 4: 5x5 x 35kg.
Week 5: 37,5kg x 5, 42,5kg x 3, 47,5kg x 1+
Week 6: 5x5 x 37,5kg.

RDL:
Cycle 1: TM = 50kg.
Week 1: 32,5kg x 5, 37,5kg x 5, 42,5kg x 5+
Week 2: 5x5 x 32,5kg.
Week 3: 35kg x 3, 40kg x 3, 45kg x 3+
Week 4: 5x5 x 35kg.
Week 5: 37,5kg x 5, 42,5kg x 3, 47,5kg x 1+
Week 6: 5x5 x 37,5kg.

Press:
Cycle 1: TM = 30kg.
Week 1: 5x5 x 20kg.
Week 2: 20kg x 5, 22,5kg x 5, 25kg x 5+
Week 3: 5x5 x 20kg.
Week 4: 20kg x 3, 25kg x 3, 27,5kg x 3+
Week 5: 5x5 x 22,5kg.
Week 6: 22,5kg x 5, 25kg x 3, 27,5kg x 1+

[florelius]

Cycle 1/Week 1/Workout A.

Monday 26.08.2019.

General Warm up:
Bird dog: 5 reps per side.
Glute Bridges: 10 reps.
BW Squat: 10 reps.
Push ups: 10 reps.

Bench:
5x20kg.
5x25kg.
3x30kg.
5x32,5kg.
5x37,5kg.
10x42,5kg (Estimated 1rm = 56,6kg).

Squat:
5x20kg.
5x25kg.
3x30kg.
5x5 x 32,5kg.

DB Row: 5x10 x 12,5kg.

Comment:
Good to be back at the gym. Being the first workout in a long time, it was not that bad. My form in Bench and Rows was good, while the Squat needs some work before my form is on point.

[florelius]

Cycle1/Week 1/Workout B.

Friday 30.08.2019.

General Warm up:
Bird dog: 5 reps per side.
Glute Bridge: 10 reps.
BW Squat: 10 reps.
Push ups: 10 reps.

RDL:
5x20kg.
5x22,5kg.
3x30kg.
5x32,5kg.
5x37,5kg.
10x42,5kg (Estimated 1rm = 56,6kg).

Press: 5x5 x 20kg.

Chin ups: 5,5,3,2,2 x Florelius.

[florelius]

Cycle 1/Week 2/Workout A.

Wednesday 04.09.2019.

General Warm up:
Bird dog: 5 reps per side.
Glute Bridge: 10 reps.
BW Squat: 10 reps.
Push ups: 10 reps.

Squat:
5x20kg.
5x25kg.
3x30kg.
5x32,5kg.
5x37,5kg.
5x42,5kg. (Estimated 1rm = 49,5kg).

Bench:
5x20kg.
5x25kg.
3x30kg.
5x5 x 32,5kg.

DB Row: 5x10 x 12,5kg.

[florelius]

Cycle 1/Week 2/Workout B

Sunday 08.09.2019.

General Warm up:
Bird dog: 5 reps per leg.
Glute Bridge: 10 reps.
BW Squat: 10 reps.
Push up: 10 reps.

Press:
5x20kg.
5x22,5kg.
10x25kg. (Estimated 1rm = 33,3kg).

RDL:
5x20kg.
5x25kg.
3x30kg.
5x5 x 32,5kg.

Chin ups: 5,5,5,3,2 x Florelius.

[florelius]

Cycle 1/Week 3/Workout A.

Wednesday 11.09.2019.

Bench:
5x20kg.
5x25kg.
3x30kg.
3x35kg.
3x40kg.
8x45kg (Estimated 1rm = 56,9kg).

Squat:
5x20kg.
5x25kg.
3x30kg.
5x5 x 35kg.

DB Row: 5x10 x 12,5kg.

Comment:
Squat is starting to feel better.

[florelius]

Cycle 1/Week 3/Workout B.

Sunday 15.09.2019.

RDL:
5x20kg.
5x25kg.
3x30kg.
3x35kg.
3x40kg.
8x45kg (Estimated 1rm = 56,9kg).

Press: 5x5 x 20kg.

Chin ups: 5,5,5,3,3 x Florelius.

[florelius]

Cycle 1/Week 4/Workout A.

Wednesday 18.09.2019.

Squat:
5x20kg.
5x25kg.
3x30kg.
3x35kg.
3x40kg.
5x45kg. (Estimated 1rm = 52,4kg).

Bench:
5x20kg.
5x25kg.
3x30kg.
5x5 x 35kg.

DB Row: 5x10 x 12,5kg.

Comment:
Squat felt good today, 5 reps @ 45kg felt lighter than 5 reps @ 42,5kg two weeks ago.

[florelius]

Cycle 1/Week 4/Workout B.

Sunday 22.09.2019.

Press:
3x20kg.
3x25kg.
8x27,5kg. (Estimated 1rm = 34,8kg).

RDL:
5x20kg.
5x25kg.
3x30kg.
5x5 x 35kg.

Chin ups: 5x5 x Florelius.

[florelius]

Cycle 1/Week 5/Workout A.

Wednesday 25.09.2019.

Bench:
5x20kg.
5x25kg.
3x30kg.
5x37,5kg.
3x42,5kg.
7x47,5kg. (Estimated 1rm = 58,5kg).

Squat:
5x20kg.
5x25kg.
3x30kg.
5x5 x 37,5kg.

DB Row: 5x10 x 12,5kg.

[florelius]

Cycle 1/Week 5/Workout B.

Sunday 29.09.2019.

RDL:
5x20kg.
5x25kg.
3x30kg.
5x37,5kg.
3x42,5kg.
6x47,5kg (Estimated 1rm = 56,9kg).

Press:
5x20kg.
5x5 x 22,5kg.

Chin ups: 5x5 x Florelius.

"GPP ": Putting away weights after other people.

[florelius]

Cycle 1/Week 6/Workout A.

Wednesday 02.10.2019.

Squat:
5x20kg.
5x25kg.
3x30kg.
5x37,5kg.
3x42,5kg.
7x47,5kg (Estimated 1rm = 58,5kg).

Bench:
5x20kg.
5x25kg.
3x30kg.
5x5 x 37,5kg.

DB Row: 5x10 x 12,5kg.

[florelius]

Cycle 1/Week 6/Workout B

Sunday 06.10.2019.

Press:
5x20kg.
5x22,5kg.
3x25kg.
10x27,5kg (Estimated 1rm = 36,6kg).

RDL:
5x20kg.
5x25kg.
3x30kg.
5x5 x 37,5kg.

Chin ups:
5 x Florelius.
5 x Florelius.
7 x Florelius.

Comment:
Great workout!

[florelius]

Summary of Cycle 1:

Bench: TM = 50kg.
Week 1: 42,5kg x 10 (Estimated 1rm = 56,6kg).
Week 3: 45kg x 8 (Estimated 1rm = 56,9kg).
Week 5: 47,5kg x 7 (Estimated 1rm = 58,5kg).
Average estimated 1rm = 57,3kg.

Squat: TM = 50kg.
Week 2: 42,5kg x 5 (Estimated 1rm = 49,5kg).
Week 4: 45kg x 5 (Estimated 1rm = 52,4kg).
Week 6: 47,5kg x 7 (Estimated 1rm = 58,5kg).
Average estimated 1rm = 53,4kg.

RDL: TM = 50kg.
Week 1: 42,5kg x 10 (Estimated 1rm = 56,6kg).
Week 3: 45kg x 8 (Estimated 1rm = 56,9kg).
Week 5: 47,5kg x 6 (Estimated 1rm = 56,9kg).
Average estimated 1rm = 56,8kg.

Press: TM = 30kg.
Week 2: 25kg x 10 (Estimated 1rm = 33,3kg).
Week 4: 27,5kg x 8 (Estimated 1rm = 34,8kg).
Week 6: 27,5kg x 10 (Estimated 1rm = 36,6kg).
Average estimated 1rm = 34,9kg.

[florelius]

Overview of Cycle 2:

Week 1-3-5:

Workout A
Bench: 5/3/1
Squat: 5x5 @ FSL
DB Row: 5x10 x 15kg.

Workout B
RDL: 5/3/1
Press: 5x5 @ FSL
Chin ups: 5x6

Week 2-4-6:

Workout A
Squat: 5/3/1
Bench: 5x5 @ FSL
DB Row: 5x10 x 15kg.

Workout B
Press: 5/3/1
RDL: 5x5 @ FSL
Chin ups: 5x6

PS. Due to lower spine pain, I have made a new template for cycle 2 (See a couple of post below).

[BOTSLAYER]

@florelius

Age: 33.

If you were any younger than this and preparing for middle age…

But you are not and either way welcome to the party!!! Love that you adding pulling movements to 531.

[florelius]

LOL, hope I did not step on any “middle-aged” toes with my log title

Thank you, and yes pulling is important if one care about shoulder health.

[florelius]

Cycle 2/Week 1/Workout A

Wednesday 09.10.2019.

Bench:
5x20kg.
5x25kg.
3x32,5kg.
5x35kg.
5x40kg.
9x45kg (Estimated 1rm = 58,4kg).

Squat:
5x20kg.
5x25kg.
3x32,5kg.
5x5 x 35kg.

DB Row: 5x10 x 15kg.

Comment:
Not the best workout, I felt like shit after the workout.

[bulldog9899]

@florelius

LOL, hope I did not step on any “middle-aged” toes with my log title