Tonino's (re)Introduction

Training Over 35 Lifter
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Tuesday, March 5, 2004 (Deload, Workout 2)

  1. Box Jumps 2x5
  2. Flat BB Bench Press 95/10, 105/8, 125/6
  3. Seated DB Shoulder Press 20/20, 25/15, 25/15
  4. BB Curls 45/20, 45/15, 45/15
  5. Conditioning (1 mile run)
4 Likes
42

Thursday, March 7, 2004 (Deload, Workout 3)

  1. Box Jumps 2x5
  2. Trap Bar Deadlift 135/10, 155/8, 185/6
  3. Push Ups 20, 15, 15
  4. DB Row 30/20, 40/15, 40/15
  5. Hanging Leg Raise 20, 15, 15
4 Likes
43

Friday, March 8, 2004 (Deload, Workout 4)

  1. Box Jumps 2x5
  2. BB Military Press 55/10, 65/8, 75/6
  3. Incline DB Press 30/20, 35/15, 40/15
  4. DB Side Raise 10/20, 10/15, 10/15
  5. Conditioning (1 mile run)

Notes:

  • Weighed in at 141.4 lbs this morning. Slight increase from last week, even though I ate around maintenance. The important thing is my stomach seems to have settled down, so I’m ready to start increasing the calories heading into the start of 5/3/1 Hardgainers.

  • On that note, Monday I start the new routine. Just finished the deload week. Felt good; a needed change of pace. I’m actually looking forward to my first Widowmaker set of squats :slight_smile:

6 Likes
44

Monday, March 11, 2004 (5/3/1 Hardgainers c1w1d1)

  1. Box Jumps 2x5
  2. BB Squat
  • 145/5
  • 165/5
  • 185/12
  • 145/20
  1. Dips 5x10 @ BW
  2. Pull-Ups 5x10 @ BW
  3. Good Mornings 5x10 @ 75lbs

Notes:

  • First day of 531 Hardgainers. In a way, glad squats are first. Feels good to start off the week with (presumably) the most difficult day. I could have taken my set of 185 for a few more reps, but to be honest, as I felt the heart pounding faster and knowing widowmaker set was next, I stopped short. Need to learn to push through those situations.

  • Speaking of widowmakers, my first go at it was a success. I got through the first 10 reps no problem, then needed some pauses and deep breaths to get through the next 10. Being so accustomed to sets of 5, I felt a whole different kind of fatigue after this set. This was only week 1 though :laughing:

  • I kept the accessory work to 5 sets of 10. My plan is to increase each week by a total of 10 reps, so that by Cycle 3, Week 3, I hit JW’s top limit of 100 reps per accessory lift. I had to rest-pause a few reps of pull-ups towards the end, so will be interesting to see how that progresses as the reps increase.

  • Overall I really enjoyed this first workout. Total time was < 1 hour (~ 50 minutes, including mobility work, box jumps and warm up sets).

(Thank you @ChickenLittle and @SvenG again for the recommendation!)

5 Likes
45

Excited to see how this works for you. It’s a really solid program.

2 Likes
46

Tuesday, March 12, 2004 (5/3/1 Hardgainers c1w1d2)

  1. Box Jumps 2x5
  2. Flat BB Bench Press
  • 115/5
  • 130/5
  • 150/5 x 5
  1. Seated DB Shoulder Press 5x10 @ 30lbs
  2. BB Curls 5x10 @ 55lbs
  3. Wheelbarrow Pushes ~ 20 mins

Notes:

  • I had to improvise on the prowler/sled part today. So I went out back, loaded a wheelbarrow with some cinderblocks, and pushed ~ 40 yards. Was able to do 14 pushes in about 20 mins. Definitely had me winded by the end, so I think the substitution served its purpose.
5 Likes
47

Thursday, March 14, 2004 (5/3/1 Hardgainers c1w1d3)

  1. Box Jumps 2x5
  2. Trap Bar Deadlift
  • 170/5
  • 195/5
  • 220/15
  • 170/5 x 5
  1. Weighted Push Ups 5x10 @ 20lbs
  2. DB Row 5x10 @ 40lbs
  3. Hanging Leg Raise 5x10

Notes:

  • Another good session. I wasn’t expecting to hit that many reps on my DL. Like the squat, I probably had a few more in me, but I started feeling my brace weakening, so I stopped the set. Still had that heart pounding sensation by the end, though. Good stuff.

  • I’m not logging my off/recovery days, but yesterday I did the mobility work and then went for a 30 min. walk outdoors. Felt nice to be in the sun (weather’s been warming up in the northeast).

6 Likes
48

Friday, March 15, 2004 (5/3/1 Hardgainers c1w1d4)

  1. Box Jumps 2x5
  2. BB Military Press
  • 70/5
  • 80/5
  • 90/5
  • 70/5 x 10
  1. Incline DB Press 5x10 @ 40lbs
  2. Chin-Ups 5x10 @ BW
  3. Wheelbarrow Pushes ~ 20 mins

Notes:

  • Bodyweight is up to 142.0 lbs. First week of 531 Hardgainers completed. So far, so good. Just have to keep eating!
7 Likes
49

Monday, March 18, 2004 (5/3/1 Hardgainers c1w2d1)

  1. Box Jumps 2x5
  2. BB Squat
  • 155/5
  • 175/5
  • 200/10
  • 155/20
  1. Dips 5x12 @ BW
  2. Pull-Ups 8,8,8,8,8,5,5,5,5 @ BW
  3. Good Mornings 5x12 @ 75lbs

Notes:

  • Today’s widowmaker set (+10 lbs) seemed easier than last week (maybe body getting used to 20 rep squats), but still caught up to me by end of workout.

  • Increased my assistance exercises by 10 reps (60 total). Supersetted the pull-ups with both the dips and good mornings. Figured this way I have to room to grow (increase reps) over the remaining weeks.

5 Likes
50

Those pullup numbers off the charts! Coudos.

1 Like
51

Tuesday, March 19, 2004 (5/3/1 Hardgainers c1w2d2)

  1. Box Jumps 2x5
  2. Flat BB Bench Press
  • 125/5
  • 140/5
  • 160/5 x 5
  1. Seated DB Shoulder Press 5x12 @ 31.25lbs
  2. BB Curls 5x12 @ 55lbs
  3. Wheelbarrow Pushes ~ 20 mins
6 Likes
52

Thursday, March 21, 2004 (5/3/1 Hardgainers c1w2d3)

  1. Box Jumps 2x5
  2. Trap Bar Deadlift
  • 180/5
  • 210/5
  • 235/13
  • 180/5 x 5
  1. Weighted Push Ups 5x12 @ 20lbs
  2. DB Row 5x12 @ 42.5lbs
  3. Hanging Leg Raise 5x12
6 Likes
53

Friday, March 22, 2004 (5/3/1 Hardgainers c1w2d4)

  1. Box Jumps 2x5
  2. BB Military Press
  • 75/5
  • 85/5
  • 95/5
  • 75/5 x 10
  1. Incline DB Press 5x12 @ 42.5lbs
  2. Chin-Ups 5x12 @ BW
  3. Wheelbarrow Pushes ~ 20 mins

Notes:

  • Bodyweight continues to increase (142.8 lbs). Waist size seems to be in check. Two weeks into Hardgainers, and I’m enjoying it more and more. Hope everyone has a great weekend!
7 Likes
54

Monday, March 25, 2004 (5/3/1 Hardgainers c1w3d1)

  1. Box Jumps 2x5
  2. BB Squat
  • 165/5
  • 185/5
  • 210/9
  • 165/20
  1. Dips 5x14 @ BW
  2. Pull-Ups 9,9,9,9,9,5,5,5,5,5 @ BW
  3. Good Mornings 5x14 @ 75lbs

Notes:

  • I came into today’s session with mixed emotions - excitement and fear. Excited to close out my 1st cycle of 5/3/1 Hardgainers, but afraid of this week’s PR set and Widowmaker set for squats. What a feeling after I racked the bar after that 20th rep! It’s still hard to believe that I’m able to hit that many reps at a weight that felt heavy-ish about 6 months ago. (I actually went back through the log book. In early November, I was testing my TM for squats and could only hit 4 clean reps at 200 lbs. Today I hit 9 clean reps, and probably had another one in me.)

  • Assistance exercises are up to 70 total reps. Pull-ups are by far the most challenging, but breaking them up across 10 sets makes them manageable. Overall time on this workout is still just under an hour.

7 Likes
55

Congrats

1 Like
56

Tuesday, March 26, 2004 (5/3/1 Hardgainers c1w3d2)

  1. Box Jumps 2x5
  2. Flat BB Bench Press
  • 130/5
  • 150/5
  • 165/5 x 5
  1. Seated DB Shoulder Press 32.5lbs x 14/14/14/13/9/6
  2. BB Curls 5x14 @ 55lbs
  3. Wheelbarrow Pushes ~ 20 mins
5 Likes
57

Thursday, March 28, 2004 (5/3/1 Hardgainers c1w3d3)

  1. Box Jumps 2x5
  2. Trap Bar Deadlift
  • 195/5
  • 220/5
  • 245/12
  • 195/5 x 5
  1. Weighted Push Ups 5x14 @ 20lbs
  2. DB Row 5x14 @ 45lbs
  3. Hanging Leg Raise 5x14

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Notes:

  • I need to start tracking my rep PRs as well. I was only tracking weight PRs up until now. I also want to plug some of my numbers into the 1RM formula and compare to my 1RM from earlier points in time - just to get an idea of magnitude of strength increases.

  • Not sure why I was taking a flexed bicep selfie :laughing:, but I was feeling good after my top set of deadlifts, figured why not. Now just need to keep adding size to my frame!

6 Likes
58

Friday, March 29, 2004 (5/3/1 Hardgainers c1w3d4)

  1. Box Jumps 2x5
  2. BB Military Press
  • 80/5
  • 90/5
  • 100/5
  • 80/5 x 10
  1. Incline DB Press 5x14 @ 45lbs
  2. Chin-Ups 5x14 @ BW
  3. Wheelbarrow Pushes ~ 20 mins

Notes:

  • Bodyweight up to 143.4 lbs. That wraps up Cycle 1. I’ll start Cycle 2 next week and then plan to deload before starting new 5/3/1 programming (leaning towards BBB as my next go).
5 Likes
59

I’ve never run 5/3/1 in any form.

Do you find that the perceived difficulty changes week-to-week?

It seems like the 1s week would be “harder” because it’s heavier, but at the same time there’s fewer reps, so maybe it’s not. Maybe it’s just different and not really harder.

(Obviously this is different with 5s Pro, but just wondering with the more traditional variant.)

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From my limited experience (I’ve been running 531 for about 6 months), I’d say there’s definitely a perceived difference in difficulty between sessions/weeks, with 1s being the most difficult and 5s being the least difficult. The first 531 variant I ran was modeled after 5s PRO, but you’re still lifting the heaviest weights during 1s week. Now with the OG program, I believe the reps change with the intensity - where during 1s week, you’re going for 1+ rep on your heaviest set, but that’s where setting a proper TM comes in. As long as you have a proper TM set (the weight that all the %s are based off), then you’re not really going for a true 1RM, but you should be able to hit around 5 reps on that last set.

The other thing I really like about his newer programming is the shift from the 531 model to the 351. With the 351, I feel like you have a mini deload built into the program with that 5s week in the middle.

4 Likes