There's Still Some Stuff in the Basement: A 51 Y/O Log

[ChickenLittle]

Good to see you back

[brownbear1968]

Thank you very much @ChickenLittle!

–//–

Day #8/35, Sunday, October 27, 2019.

Althouth this day is a day off, something very important happened.

I restablished my cheat meal sunday scheme: keep all day in fasting and, give myself a free-meal as a gift in the evening. I have lost the control of such scheme during previous months and my sundays “destroyed” any week progress due to an all-day cheat meals & drinks.

Also, I returned to drink “just” one bootle (750 ml) of wine. Yes very easily I used to drink two bottles during sundays.

So, I woke up felling very well today, monday, motivated to return for the battle.

That´s all folks. A great week for all of you.

[brownbear1968]

Wave #1; Bench Press Day; last set 211 lb x 5 (85% of my TM)
BW: 303 lb

- YouTube

[ChickenLittle]

What program are you running?

[brownbear1968]

It´s my bro-version of 5/3/1-FSL. For this november it is:

• Session #1: 5/3/1 bench + 5/3/1 FSL + fly + 45 fly + declined fly
• Session #2: 5/3/1 squat + 5/3/1 FSL + squats + front squat + lunges + stiff or ghr + calves
• Session #3: 5/3/1 ohp + 5/3/1 FSL + front raises + lateral raises + inclined lateral raises + shrugs
• Session #4: 5/3/1 deadlift + 5/3/1 FSL + pull-ups + dumbbell rows + lateral raises + inclined lateral raises + shrugs + ab-wheel
• 48 hours between each session; ~14 sessions during the month (home-gym)
• ~100-125 total reps/session
• Accessories between 40% to 60% of my TM
• goals: 308 / 282 / 374 / 198 lb for sq/bp/dl/ohp. Squat and ohp will be the current max, but it is my will to perform them without good morning and/or grind

[ChickenLittle]

Looks solid. Good luck and kick some ass!

[brownbear1968]

Wave #1; Squat Day; last set 216 lb x 5 (“85%” of my TM)
BW: 302 lb

I messed with the spreadsheets and took my bench press 85%…
The correct load was 244.
BW: 302 lb

Accessories: more squats, front squat, and lunges; stiff and calves. 125 leg reps total.

- YouTube

Nice week for all of you, dear folks

[brownbear1968]

Wednesday, January 1st, 2020.

Hi, nice people. I miss you. Coming back. Again.

My Training Session: Week #1, 5/3/1 FSL, Squat Day

Dynamic Streching:

• ~10 minutes
• Full-body
• I was really missing this moment before the weight training

Squat:

• Warm-Up
  • 1 set x 5 reps x 20% (24 kg/53 lb)
  • 1 set x 5 reps x 30% (37 kg/81 lb)
  • 1 set x 5 reps x 40% (49 kg/108 lb)
  • 1 set x 5 reps x 50% (61 kg/134 lb)
  • 1 set x 5 reps x 60% (73 kg/161 lb)
  • Yes, I know is too much, but I need this progressive volume until achieve my working zone.
• Working Sets
  • 6 sets x 5 reps x 65% (80 kg/176 lb)
  • 1 set x 5 reps x 75% (92 kg/202 lb)
  • 1 set x 5 reps x 85% (104 kg/229 lb)
  • A little lazyness here. The correct is to execute is the 5 PROs and, after this, the 5x5 FSL.

Nordic Hamstring Curl:

• 5 sets x 10 reps x 0 (bodyweight)
• It´s not the exercise ‘as is’. I need a push to raise from the floor.

Standing Calf Raise:

• 5 sets x 20 reps x 0 (bodyweight)

Lunges:

• 8 sets x 3 reps x 0 (bodyweight)
• 2 sets x 5 reps x 0 (bodyweight)
• This is my weakest, unbalanced, exercise. 16 reps were missing to be compliant with the 5/3/1 FSL template.

Training Session Stats:

• Total time: 120 minutes!
• Expenditure: 355 kcal
• Average Heart Rate: 103 bpm (61%)

My Intake:

• Protein: 161 g (27%)
• Fats: 86 g (33%)
• Carbs: 233 g (40%)
• Fibers: 38 g
• Total Intake: 2350 kcal
• On the very first day I was in front of my first challenge. Some Christmas meals that were not consumed. So, it was a huge lunch. 1100 kcal, ice cream, some japanese food, and so on. I have to apply extra-power on flexible diet to balance the other meals and achieve macros and deficit. But everything were fine.

My Bodyweight:

• 138,4 kg (305 lb)
• Lose almost two months of diet on these last days of the year.
• Standing up and proceeding.
• But, differently of my trials at 2019, I want to give me a chance for a long term style of life. No keto, no intermitent fasting… just eating healthy, clean, reaching macros and deficit on a daily basis.

Here follows my last set:

- YouTube

That all. See you soon. Good training for all of you.

[clee78]

Good luck to you.
Nice work.

[brownbear1968]

Thank you, clee78!

[brownbear1968]

Friday, January 3, 2020.

My Training Session: Week #1, 5/3/1 FSL, Bench Press Day

Dynamic Streching:

• I forgot. And I felt this during the warm-up series

Rotator Cuff Vertical (down to high) Exercise:

• One elastic x 15 reps x 3 sets

Bench Press:

• Warm-Up
  • (20%) 23 kg/51 lb x 5 reps
  • (30%) 35 kg/77 lb x 5 reps
  • (40%) 47 kg/103 lb x 5 reps
  • (50%) 59 kg/130 lb x 5 reps
  • (60%) 70 kg/154 lb x 5 reps
• Working Sets
  • (65%) 76 kg/167 lb x 5 reps x 6 sets
  • (75%) 88 kg/194 lb x 5 reps
  • (85%) 99 kg/218 lb x 5 reps

Inclined Dumbbell Press:

• 15 kg (33 lb) x 12 reps x 3 sets
• Next training session: 16 kg (35 lb)

Declined Dumbbell Press:

• 15 kg (33 lb) x 12 reps x 3 sets
• Next training session: 16 kg (35 lb)

Band-assisted Pull-Up:

• Pronated grip: 0* x 6 reps x 3 sets
• Supinated grip: 0* x 6 reps x 3 sets
• Hammer grip: 0* x 6 reps x 3 sets
• *: less than bodyweight due to the (super) elastic band

Core with the Ab-Wheel:

• 10 reps x 5 sets
• I decided to execute paused instead of continuous. Near death experience.

Training Session Stats:

• Total time: 105 minutes
• Expenditure: 227 kcal
• Average Heart Rate: 95 bpm (56%)
• Bench Press 5/3/1 FSL template: 100% compliant

My Intake:

• Protein: 118 g (29%)
• Fats: 53 g (29%)
• Carbs: 167 g (41%)
• Fibers: 35 g
• Total Intake: 1617 kcal
• Yesterday I slipped and ate well above the expected intake. So, with my undereating today, I could achieve a 3-day average intake on deficit.

My Bodyweight:

• 139,0 kg (306 lb)
• I am expecting for tomorrow some success. One or two pounds. Let´s check next chapters

Here follows my last set:

- YouTube

That all. See you soon. Good training for all of you.

[ChickenLittle]

You always solid. But I am a little confused about the squat numbers.
That’s a LOT of warm up sets/reps just to hit 6x5 afterwards. Where are your 5+ sets. Rep PRs? Whatever you want to call em?

I understand your goals, I think, but. I’m afraid you are going burn youraelf out again at this rate .

[brownbear1968]

Thank you, ChikenLittle.

Regarding the warm-up series, the ‘official’ 5/3/1 warm-up series with barbbel are:

• 5 reps at 40%
• 5 reps at 50% and
• 3 reps at 60%

What I did was to add a 20, and 30%, both with 5 reps. I did so due to my injuries. They are ‘inactive’, but I know they are latent.

During this extra-warm up series I execute rotator cuff exercises simultaneously, just to make sure I will not be bothered with any joint pains.

When the training day is related to lower body I add an extra-extra percentage 10% for the same reasons. And trust me: it was during the winter, I jumped directly to a 40% deadlift warm-up and bumm. One month without squats or deadlifts.

–//–

Regarding the 5/3/1 ‘5PROs’, they are located at my ‘Working Sets’ section. This week is the #1, so my sets are all with 5 reps.

I am using a template training model called FSL (stands for First Set Last), which is described in the 5/3/1 Forever book.

This template is a litte bit different from the original, root-5/3/1, because there is no 5+, 3+, or 1+ AMRAP last set.

The last sets for the FSL 5 PROs template only require 5, 3, or 1 rep, depending on the week.

This template also requires back-off series after the 5PROs. These series are 5 reps x 5 sets and the loads depend of the week:

• Week #1: 65% x 5 reps x 5 sets
• Week #2: 75% x 5 reps x 5 sets
• Week #3: 85% x 5 reps x 5 sets

‘By the book’ I should execute these back-off series after the 5PROs. But, due to my lazyness, I accumulate the first 5PRO with the back-off series of the week, resulting in 6 series… lol.

The FSL template was love at first time. I allows me to look for explosion raising the bar and I finish the training session with an old hapiness long time I didn´t feel.

–//–

My PRs are freezed, for at least six months. I am waiting for the ‘cutting effect’, lack of energy, blah, blah, blah, due to a long journey during all this year in caloric deficit. During this time I am looking for some quality, proper form, for my heavy singles lifts (85%+).

If, and only if, I naturally increase my movements, I will schecule a mock-meet. Right now, the only lift wich is candidate to be a PR promoted is the bench press (allways the bench…).

All these percentages I use are reffered to my TM (training max), which I fixed it on 90% of my PR, according to Wendlers recommendations (he recommends to train considering a max load fixed between 85 to 90% of the 1RM). Due to this, to tell you my PRs, I needed to check my spreadsheet because I forgot them lol:

• squat: 136 kg (~300 lb)
• bench press: 130 kg (286 lb)
• deadlift: 166 kg (365 lb)
• ohp: 88 kg (194 lb)

The exception is the percentages applied to the olys: there are no safe coefficients. They are the real percentages reffered to my oly PRs.
My numbers are very humble, like the ones above:

• snatch: 70 kg (154 lb)
• clean & jerk: 91 kg (200 lb)

–//–

Yes, I tottally agree with you regarding the excess in the warm-up series, but it is my desire to never feel some kind of pain I felt. An example: when my shoulders ( the two, one in different time from the other!) were injured, I woke up in the morning feeling the pain. I couldn´t pick my toothpaste in the bathroom…

And I am not too hungry with agressive progressions. Any 2 lb deserves a barbucue (except in this January!).

Cheers

[ChickenLittle]

Well, you know what you can handle. It just seems like an excessive amount of work. Best of luck!

[brownbear1968]

I thought about your words and I returned to the classical warm-up series. 40, 50, and 60%. At the same time I added some (adapted for obese people) burpees, and other dynamic exercises. Thanks for the tip, ChickenLittle!

–//–

Monday, January 6, 2020.

My Training Session: Week #1, 5/3/1 FSL, Deadlift Day

Dynamic Streching, mobility, jumps:

• ~10 minutes
• Full-body

Sumo Deadlift:

• Warm-Up
  • (40%) 60 kg (132 lb) x 5 reps
  • (50%) 75 kg (165 lb) x 5 reps
  • (60%) 90 kg (198 lb) x 5 reps
• Working Sets
  • (65%) 97 kg (213 lb) x 5 reps x 6 sets
  • (75%) 112 kg (246 lb) x 5 reps
  • (85%) 127 kg (279 lb) x 5 reps

Band-assisted Pull-Up:

• Pronated grip: 0* x 6 reps x 3 sets
• Supinated grip: 0* x 6 reps x 3 sets
• Hammer grip: 0* x 6 reps x 3 sets
• *: less than bodyweight due to the elastic band

Dumbbell Rows:

• 22 kg (48 lb) x 10 reps x 5 sets
• Next training session: 11 reps

Band-assisted Pull-Up:

• Pronated grip: 0* x 6 reps x 3 sets
• Supinated grip: 0* x 6 reps x 3 sets
• Hammer grip: 0* x 6 reps x 3 sets
• *: less than bodyweight due to the (super) elastic band

Lunges:

• 0 (bodyweight) x 5 reps x 6 sets
• 20 reps missing to be compliant with the 5/3/1 FSL template

Concentrated Curl:

• 12 kg (26 lb) x 10 reps x 5 sets
• Next training session: 11 reps

Training Session Stats:

• Total time: 125 minutes!
• Expenditure: 211 kcal
• Average Heart Rate: 89 bpm (52%)
• Deadlift 5/3/1 FSL template: almost compliant (lunges…)

My (planned) Intake:

• Protein: 156 g (33%)
• Fats: 122 g (57%)
• Carbs: 49 g (10%)
• Fibers: 27 g
• Total Intake: 1918 kcal

My Bodyweight:

139,2 kg (306 lb)

Here follows my last set:

Bad form. Zero leg work. I need to check this for next training session.

- YouTube

That´s all. See you soon. Good training for all of you.

[ChickenLittle]

This looks better. The longer you can be consistent the better. That’s the secret ingredient.

[brownbear1968]

Totally agree!

–//–

Wednesday, January 8, 2020.

My Training Session: Week #1, 5/3/1 FSL, Over the Head Press Day

Dynamic Streching, mobility, jumps:

• ~10 minutes
• Full-body

Over the Head Press:

• Warm-Up
  • (40%) 32 kg (70 lb) x 5 reps
  • (50%) 40 kg (88 lb) x 5 reps
  • (60%) 48 kg (106 lb) x 5 reps
• Working Sets
  • (65%) 51 kg (112 lb) x 5 reps x 6 sets
  • (75%) 59 kg (130 lb) x 5 reps
  • (85%) 67 kg (147 lb) x 5 reps

Rotator Cuff Lateral Exercise:

• 1 elastic band x 20 reps x 3 sets

Dumbbell Lateral Raise:

• 7 kg (15 lb) x 12 reps x 3 sets
• Next training session: keep all

Dumbbell Front Raise:

• 7 kg (15 lb) x 12 reps x 3 sets
• Next training session: keep all

Dumbbell Incline Lateral Raise:

• 7 kg (15 lb) x 12 reps x 4 sets
• Next training session: keep all

Shrugs:

• 23 kg (51 lb) x 20 reps x 3 sets
• Next training session: keep all

Assisted DIPS:

• 0* (kg) x 10 reps x 5 sets
• *less than bodyweigth due to the assistance

Core with the Ab-Wheel:

• 10 reps x 5 sets

Training Session Stats:

• Total time: 110 minutes
• Expenditure: 210 kcal
• Average Heart Rate: 93 bpm (55%)
• OHP 5/3/1 FSL template: 100% compliant

My (planned) Intake:

• Protein: 104 g (28%)
• Fats: 53 g (32%)
• Carbs: 149 g (40%)
• Fibers: 42 g
• Total Intake: 1489 kcal

My Bodyweight:

• 140,0 kg (308 lb)
• My anniversary celebration yesterday evening. Pizza, wine, pasta, etc

Here follows my last set:

- YouTube

That´s all. See you soon. Good training for all of you.

[brownbear1968]

Saturday, January 11, 2020.

My Training Session: Week #2, 5/3/1 FSL, Squat Day

Dynamic Streching:

• ~20 minutes
• Full-body
• Relaxed, stopping looking for water, putting dogs outside the gym… lots of interruptions

Squat:

• Warm-Up
  • (40%) 49 kg (108 lb) x 5 reps x 1 set
  • (50%) 61 kg (134 lb) x 5 reps x 1 set
  • (60%) 73 kg (161 lb) x 5 reps x 1 set
• Working Sets
  • (70%) 86 kg (189 lb) x 5 reps x 6 sets
  • (80%) 98 kg (216 lb) x 5 reps x 1 set
  • (90%) 110 kg (242 lb) x 5 reps x 1 set

Romanian Deadlift (RDL):

• 50 kg (110 lb) x 10 reps x 5 sets

Standing Calf Raise:

• 0 (bodyweight) x 20 reps x 5 sets

Lunges:

• 0 (bodyweight) x 5 reps x 5 sets

Training Session Stats:

• Total time: 122 minutes!
• Expenditure: 266 kcal
• Average Heart Rate: 93 bpm (55%)

My Planned Intake:

• Protein: 158 g (30%)
• Fats: 75 g (32%)
• Carbs: 205 g (39%)
• Fibers: 49 g
• Total Intake: 2127 kcal

My Bodyweight:

• 138,6 kg (305 lb)

Here follows my last set:

- YouTube

That’s all. See you soon. Good training for all of you.

[brownbear1968]

Friday, January 15, 2020.

My Training Session: Week #2, 5/3/1 FSL, Bench Press Day

Dynamic Streching:

• 10 minutes
• Full-body

Rotator Cuff Vertical (down to high) Exercise:

• One elastic x 20 reps x 3 sets

Bench Press:

• Warm-Up
  • (40%) 47 kg/103 lb x 5 reps
  • (50%) 59 kg/130 lb x 5 reps
  • (60%) 70 kg/154 lb x 5 reps
• Working Sets
  • (70%) 82 kg/180 lb x 5 reps x 6 sets
  • (80%) 94 kg/207 lb x 3 reps
  • (90%) 105 kg/231 lb x 3 reps

Inclined Dumbbell Bench Press:

• 16 kg (35 lb) x 12 reps x 3 sets
• Next training session: 17 kg (37 lb)

Declined Dumbbell Press:

• 16 kg (35 lb) x 12 reps x 3 sets
• Next training session: 17 kg (37 lb)

Band-assisted Pull-Up:

• Pronated grip: 0* x 6 reps x 3 sets
• Supinated grip: 0* x 6 reps x 3 sets
• Hammer grip: 0* x 6 reps x 3 sets
• *: less than bodyweight due to the (super) elastic band

Core with the Ab-Wheel:

• 30 reps (total)

Lunges:

• 30 reps (total)

Training Session Stats:

• Total time: 122 minutes!
• Expenditure: 258 kcal
• Average Heart Rate: 93 bpm (55%)
• Bench Press 5/3/1 FSL template: 100% compliant

My Intake:

• Protein: 167 g (30%)
• Fats: 76 g (31%)
• Carbs: 216 g (39%)
• Fibers: 42 g
• Total Intake: 2216 kcal

My Bodyweight:

• 138,2 kg (304 lb)

Here follows my last set:

- YouTube

That’s all. See you soon. Good training for all of you.

[brownbear1968]

Saturday, January 18 and 19, 2020.

My Training Session: Week #2, 5/3/1 FSL, Deadlift Day

Dynamic Streching, mobility, jumps:

• ~10 minutes
• Full-body

Sumo Deadlift:

• Warm-Up
  • (40%) 60 kg (132 lb) x 5 reps
  • (50%) 75 kg (165 lb) x 5 reps
  • (60%) 90 kg (198 lb) x 5 reps
• Working Sets
  • (70%) 105 kg (231 lb) x 5 reps x 6 sets
  • (80%) 120 kg (264 lb) x 5 reps
  • (90%) 134 kg (295 lb) x 5 reps

Band-assisted Pull-Up:

• Pronated grip: 0* x 5 reps x 3 sets
• Supinated grip: 0* x 5 reps x 3 sets
• Hammer grip: 0* x 5 reps x 3 sets
• *: less than bodyweight due to the elastic band

Dumbbell Rows:

• 22 kg (48 lb) x 11 reps x 5 sets
• 22 kg (48 lb) x 5 reps x 1 set

Lunges:

• 0 (bodyweight) x 30 reps (total)

Concentrated Curl:

• 12 kg (26 lb) x 11 reps x 5 sets
• Next training session: 12 reps

Training Session Stats:

• Total time: 77/83 minutes!
• Expenditure: 146/132 kcal
• Average Heart Rate: 91/85 bpm (54/50%)

Here follows my last set:

Fixed the zero leg work problem changing from touch-and-go to dead stop.

- YouTube

That´s all. See you soon. Good training for all of you.