Tonino's (re)Introduction

Training Over 35 Lifter
61

You’re oscillating percentages of your training max too, and you can push on 1 and 3 weeks for a amrap on that last set too. So if you’re ‘feeling it’ go for it, or just hit the prescribed minimum reps if it’s an ‘off’ day.

2 Likes
62

Tuesday, April 2, 2004 (5/3/1 Hardgainers c2w1d1)

  1. Box Jumps 2x5
  2. BB Squat
  • 150/5
  • 175/5
  • 195/12
  • 150/20
  1. Dips 5x16 @ BW
  2. Pull-Ups 12,10,10,9,9,6,6,6,6,6 @ BW
  3. Good Mornings 5x16 @ 75lbs

Notes:

  • I was away with the family for Easter weekend. Had a great time, now back to routine. Started 2nd cycle of 5/3/1 Hardgainers. Squats weren’t as bad as I was expecting, given the weekend activities, but the assistance exercises definitely kicked my butt. Still hit my target 80 reps though. The next 2 weeks are going to be fun :slight_smile:
5 Likes
63

Wednesday, April 3, 2004 (5/3/1 Hardgainers c2w1d2)

  1. Box Jumps 2x5
  2. Flat BB Bench Press
  • 115/5
  • 135/5
  • 155/5 x 5
  1. Seated DB Shoulder Press 32.5lbs x 16/16/14/12/8/8/6
  2. BB Curls 55lbs x 16/16/16/12/10/10
  3. Incline Treadmill Sprints ~ 20 mins

Notes:

  • I had to substitute Incline Treadmill Sprints for the Wheelbarrow Pushes due to weather.
5 Likes
64

Friday, April 5, 2004 (5/3/1 Hardgainers c2w1d3)

  1. Box Jumps 2x5
  2. Trap Bar Deadlift
  • 175/5
  • 205/5
  • 230/17
  • 175/5 x 5
  1. Weighted Push Ups 5x16 @ 20lbs
  2. DB Row 5x16 @ 45lbs
  3. Hanging Leg Raise 5x16

Notes:

  • Bodyweight is basically flat (143.6 lbs), but the average for the week is up, so still trending in the right direction.

  • Hard to believe I was able to knock out 17 reps for my DL top set. That puts my estimated 1RM at 360.

6 Likes
65

Saturday, April 6, 2004 (5/3/1 Hardgainers c2w1d4)

  1. Box Jumps 2x5
  2. BB Military Press
  • 70/5
  • 85/5
  • 95/5
  • 70/5 x 10
  1. Incline DB Press 45 lbs x 16/16/16/14/12/6
  2. Chin-Ups BW x 16/16/16/13/11/8
  3. Wheelbarrow Pushes ~ 20 mins
5 Likes
66

Monday, April 8, 2004 (5/3/1 Hardgainers c2w2d1)

  1. Box Jumps 2x5
  2. BB Squat
  • 160/5
  • 185/5
  • 205/9
  • 160/20
  1. Dips 5x18 @ BW
  2. Pull-Ups 10,10,10,10,10,8,8,8,8,8 @ BW
  3. Good Mornings 5x18 @ 75lbs

Notes:

  • Felt real good today. The 205 set of squats was a bit challenging, but the widowmaker set didn’t gas me at all. Hitting 90 reps on the assistance exercises took a tool on me, but I still got them all in.
5 Likes
67

Tuesday, April 9, 2004 (5/3/1 Hardgainers c2w2d2)

  1. Box Jumps 2x5
  2. Flat BB Bench Press
  • 125/5
  • 145/5
  • 162.5/5 x 5
  1. Seated DB Shoulder Press 32.5lbs x 15/15/15/15/10/10/10
  2. BB Curls 55lbs x 15/15/15/15/10/10/10
  3. Wheelbarrow Pushes ~ 20 mins
6 Likes
68

Thursday, April 11, 2004 (5/3/1 Hardgainers c2w2d3)

  1. Box Jumps 2x5
  2. Trap Bar Deadlift
  • 190/5
  • 215/5
  • 245/13
  • 190/5 x 5
  1. Weighted Push Ups 5x18 @ 20lbs
  2. DB Row 5x18 @ 45lbs
  3. Hanging Leg Raise 5x18
7 Likes
69

Friday, April 12, 2004 (5/3/1 Hardgainers c2w2d4)

  1. Box Jumps 2x5
  2. BB Military Press
  • 75/5
  • 90/5
  • 100/5
  • 75/5 x 10
  1. Incline DB Press 45 lbs x 18/17/15/13/11/10/6
  2. Chin-Ups BW x 18/15/14/12/12/10/9
  3. Wheelbarrow Pushes ~ 20 mins

Notes:

  • Bodyweight increased to 144.4 lbs. One week left of 5/3/1 Hardgainers. I’ve really enjoyed it. Starting to plan out my next cycle. Will definitely run a 7th Week Deload first, and then most likely transition to 5/3/1 BBB.
6 Likes
70

Monday, April 15, 2004 (5/3/1 Hardgainers c2w3d1)

  1. Box Jumps 2x5
  2. BB Squat
  • 170/5
  • 195/5
  • 220/6
  • 170/20
  1. Dips 5x20 @ BW
  2. Pull-Ups 10x10 @ BW
  3. Good Mornings 5x20 @ 75lbs

Notes:

  • In the home stretch. Last week of the program. Today was by far the most challenging day to date. I would have liked a few additional reps of squats at 220, but I could only muster that 6th rep. Still hit all 20 reps of the WM though. Accessories at 100 reps, so all good there.
5 Likes
71

Tuesday, April 16, 2004 (5/3/1 Hardgainers c2w3d2)

  1. Box Jumps 2x5
  2. Flat BB Bench Press
  • 135/5
  • 155/5
  • 170x5/5/4/3/2
  1. Seated DB Shoulder Press 32.5lbs x 15/15/15/15/12/12/8/8
  2. BB Curls 55lbs x 15/15/15/15/12/12/8/8
  3. Wheelbarrow Pushes ~ 20 mins

Notes:

  • Another challenging session. Couldn’t get 5 reps of 170 for all 5 sets, but got close.
5 Likes
72

Are you planning on repeating this session next week then?

73

I don’t think I’ll repeat this exact session. My original plan was to use next week to deload. I think I’ll still go that route, but do a TM test (basically work up to a top set of 3-5 reps at my Training Max - which is already a percentage of my estimated 1RM).

I feel confident that I can increase my TM for squats, deadlifts and probably even the press - just need to see where I stand with the bench press.

2 Likes
74

Thursday, April 18, 2004 (5/3/1 Hardgainers c2w3d3)

  1. Box Jumps 2x5
  2. Trap Bar Deadlift
  • 205/5
  • 230/5
  • 255/10
  • 205/5 x 5
  1. Weighted Push Ups 5x20 @ 20lbs
  2. DB Row 5x20 @ 45lbs
  3. Hanging Leg Raise 5x20
5 Likes
75

Friday, April 19, 2004 (5/3/1 Hardgainers c2w3d4)

  1. Box Jumps 2x5
  2. BB Military Press
  • 85/5
  • 95/5
  • 105/5
  • 85/5 x 10
  1. Incline DB Press 45 lbs x 20/15/15/15/13/12/10
  2. Chin-Ups BW x 20/15/15/15/13/12/10
  3. Wheelbarrow Pushes ~ 20 mins

Notes:

  • and 5/3/1 Hardgainers comes to an end. Definitely enjoyed this program, and would definitely consider running it again. I feel like 2 back-to-back cycles is perfect (I’d burn out if I tried another). Next week will deload.

  • Bodyweight is actually down 3 lbs (to 141.4). My daughter’s spring break was this week, so we planned out different activities each day - unfortunately I didn’t plan ahead in terms of shakes/snacks. A few missed snacks (and maybe lighter/quick meals) led to 3 lb loss. I’m sure alot of it was simply water weight, since if anything, carbs was the macro that was reduced.

7 Likes
76

Monday, April 22, 2004 (5/3/1 Deload, Day 1)

  1. Box Jumps 2x5
  2. BB Squat
  • 115/10
  • 135/8
  • 160/6
  1. Tricep Extensions 50/25, 50/25
  2. DB Side Raises 10/25, 10/25
  3. Leg Raises 20, 20
5 Likes
77

Tuesday, April 23, 2004 (5/3/1 Deload, Day 2)

  1. Flat BB Bench Press
  • 95/10
  • 115/8
  • 125/6
  1. Push-Ups 25, 25
  2. DB Renegade Rows 20/15, 20/15
5 Likes
78

Thursday, April 25, 2004 (5/3/1 Deload, Day 3)

  1. Box Jumps 2x5
  2. Trap Bar Deadlift
  • 135/10
  • 165/8
  • 185/6
  1. Standing DB Military Press 20/25, 20/25
  2. Cable Curls 40/25, 40/25
  3. Sit-Ups 20, 20
5 Likes
79

Friday, April 26, 2004 (5/3/1 Deload, Day 4)

  1. BB Military Press
  • 55/10
  • 65/8
  • 75/6
  1. Plate Raises 25/20, 25/20
  2. BB Shrugs 135/20, 135/20

Notes:

  • Weighed in at 142.0 lbs this morning. This concludes my deload week. Monday I’ll be starting my first cycle of 5/3/1 BBB.
6 Likes
80

Monday, April 29, 2004 (5/3/1 BBB c1w1d1)

  1. Box Jumps 2x5
  2. BB Squat
  • 170/5
  • 190/5
  • 215/5
  • 145/10 x 5
  1. Dips 3x15 @ BW
  2. Pull-Ups 3x10 @ BW
  3. Ab Wheel 3x10
4 Likes