Witty, Amusing Log Tiltle

Training Over 35 Lifter
21

I better log some lifting, it’s getting a bit gay in here with all the Abba and poetry talk.

Wednesday 22nd April

5/3/1 week 2

Military press

w/u
Bar x 10
66 lbs x 10

70% x 3 - 104.5 lbs x 3
80% x 3 - 121 lbs x 3
90% x 3+ - 134.2 lbs x 6

Incline DB bench press
58 lbs 5 sets of 10 reps

Pushdowns
63 lbs 5 sets of 10 reps

Facepulls
44 lbs x 20/17/14/12

I can always get motivated and psyched up and ready for squats and deads, but press day is just…bleh. I don’t know why. It’s always been that way with me.

22

Ok, now I can post in this log…there was actually some lifting spotted… I was getting a wee bit nervous !!

23

Glad things are moving forward in your training Farmer…

24

Thanks OG and bulldog.

Friday 24th April

5/3/1 week 2

Deadlift
w/u 132 lbs x 10
70% x 3 - 209 lbs x 3
80% x 3 - 236.5 lbs x 3
90% x 3+ - 268.4 lbs x 9

Pulldowns
110 lbs x 10/10/10/10/9

EZ curls
66 lbs x 5 sets of 9

SAT
Was letting the ducks out this morning and had a slight back spasm while walking up an incline. It stiffened up immediately. I’ve been up and down off the floor tiling today and it’s loosened up a bit now. Should be ok for squats on Monday.

This is exactly why I wasn’t supposed to be repping out on deads. I even wrote in my training diary not to, but did it anyway. I am such a chuffing retard.

25

You’re back!!! And your poor back!

That’s a shame about your vids. I’m pretty desperate about actually setting any up. But onward and forward, as they say, you’ll make some new ones. Have you thought about runway work instead of picture work, or whatever the hell models do?

And hey are those cute little puppies still chasing you on your bike outings?

26

[quote]minimaltechno wrote:
That’s a shame about your vids. I’m pretty desperate about actually setting any up. But onward and forward, as they say, you’ll make some new ones. Have you thought about runway work instead of picture work, or whatever the hell models do?[/quote]

I did do some runway work once and nearly got hit by a plane, so I gave it up. You do realise I was joking about the modelling right? :slight_smile:

[quote]minimaltechno wrote:
And hey are those cute little puppies still chasing you on your bike outings?[/quote]

You have a good memory. Puppies? Puppies? They were Sera da estrela dogs, bred to keep wolves away from the sheep. Think of a shark with fur and you’re not far wrong!

27

Monday 27th April

5/3/1 week 3

Squats

w/u 132 lbs x 10

75% x 5 - 192.5 lbs x 5
85% x 3 - 220 lbs x 3
95% x 1+ - 244.2 lbs x 5

Squat @ 50%
143 lbs x 5 sets of 10

Natural GHR
5 x 8 reps

Does anyone with 5/3/1/ experience know what sort of reps I should be looking for on the 1+?

Is 5 about right? Seems high to me. Is it because it’s based on 90% and further along it should come down?

28

[quote]FarmerBrett wrote:

Does anyone with 5/3/1/ experience know what sort of reps I should be looking for on the 1+?

Is 5 about right? Seems high to me. Is it because it’s based on 90% and further along it should come down?[/quote]
Since this is cycle 1 for you, I would say 5 is definitely not high. Some people are hitting 10+, although that always makes me think they set their 1 RM really low. Those numbers on the 1+ day will start to decrease somewhat with subsequent cycles as the weights approach and eventually exceed your initial 1 RM number.

29

I see you clocking it in here.

30

Brett- I agree with what Snap wrote… I would also check in with Joe Good. He has run 5/3/1 the most/longest and has had a lot of success with it so he is probably a good sounding board for you.

31

700×523 87 KB

[quote]FarmerBrett wrote:

[quote]minimaltechno wrote:
And hey are those cute little puppies still chasing you on your bike outings?[/quote]

You have a good memory. Puppies? Puppies? They were Sera da estrela dogs, bred to keep wolves away from the sheep. Think of a shark with fur and you’re not far wrong!
[/quote]

32

[quote]FarmerBrett wrote:
Monday 27th April

5/3/1 week 3

Squats

w/u 132 lbs x 10

75% x 5 - 192.5 lbs x 5
85% x 3 - 220 lbs x 3
95% x 1+ - 244.2 lbs x 5

Squat @ 50%
143 lbs x 5 sets of 10

Natural GHR
5 x 8 reps

Does anyone with 5/3/1/ experience know what sort of reps I should be looking for on the 1+?

Is 5 about right? Seems high to me. Is it because it’s based on 90% and further along it should come down?[/quote]

Five is not too high, when I am on month 1 and 2 I expect to get 5-6 reps. It means I set by numbers right. The reps will go down as the weight goes up for certain. Remember you want to get at least 8-10 cycles out of this. Note most people don’t finally fail on the 1’s week they fail on the 5’s.

33

[quote]kpsnap wrote:

[quote]FarmerBrett wrote:

Does anyone with 5/3/1/ experience know what sort of reps I should be looking for on the 1+?

Is 5 about right? Seems high to me. Is it because it’s based on 90% and further along it should come down?[/quote]
Since this is cycle 1 for you, I would say 5 is definitely not high. Some people are hitting 10+, although that always makes me think they set their 1 RM really low. Those numbers on the 1+ day will start to decrease somewhat with subsequent cycles as the weights approach and eventually exceed your initial 1 RM number.[/quote]

That’s what I figured.

Still a bit disappointed that I’m not some 5/3/1 prodigy though.

34

[quote]minimaltechno wrote:

[quote]FarmerBrett wrote:

[quote]minimaltechno wrote:
And hey are those cute little puppies still chasing you on your bike outings?[/quote]

You have a good memory. Puppies? Puppies? They were Sera da estrela dogs, bred to keep wolves away from the sheep. Think of a shark with fur and you’re not far wrong!
[/quote]

[/quote]

Bizarre pic.

I hate people who dress up their pet sharks in little costumes, don’t you?

35

[quote]JoeGood wrote:

[quote]FarmerBrett wrote:
Monday 27th April

5/3/1 week 3

Squats

w/u 132 lbs x 10

75% x 5 - 192.5 lbs x 5
85% x 3 - 220 lbs x 3
95% x 1+ - 244.2 lbs x 5

Squat @ 50%
143 lbs x 5 sets of 10

Natural GHR
5 x 8 reps

Does anyone with 5/3/1/ experience know what sort of reps I should be looking for on the 1+?

Is 5 about right? Seems high to me. Is it because it’s based on 90% and further along it should come down?[/quote]

Five is not too high, when I am on month 1 and 2 I expect to get 5-6 reps. It means I set by numbers right. The reps will go down as the weight goes up for certain. Remember you want to get at least 8-10 cycles out of this. Note most people don’t finally fail on the 1’s week they fail on the 5’s.[/quote]

Thanks for the input Joe. How important do you think it is to max out your reps on that final set? Do you think the program would work regardless? The way it’s written it almost seems optional. Have you ever done a cycle just doing the necessary 5, 3 or 1 reps on that final set and nothing more? and if so, how did it go?

36

Thanks OG - It’s good having a resident 5/3/1 expert on the forum.

Shit! I just dropped off the leaderboard. I’ve got to up my game. I can’t believe a month passed so quickly.

We’ve had our 19 year old nephew staying with us for the last 3 weeks and on a positive note he’s really in to lifting. He was using my gym for 90 minutes to 2 hours nearly every day (a bit long for a workout to be intense, but whatever, at least he’s keen), on a less than positive note however, two weeks into his stay he asked me if their was any equipment in there he could train legs on!!! Huh?

“Uh Max, you know that large, sturdy, tubular frame that smacks you in the face when you walk in the door and that you’ve been doing your pull ups on? well that’s what’s called a power rack and you can also SQUAT in it!!”

Jeez, I can’t believe all that time he spent in there was just on upper body. I talked to him about his goals and it transpires that he’s only lifting to improve his climbing and is just concerned with pull ups and grip strength. I told him all about how you should train all your muscle groups for strength balance, joint health, longevity and… well to not look plain weird, but I’m afraid my advice may have fallen on deaf ears.

Oh well, kids, you can’t live with 'em, you can’t kill 'em.

Wednesday 29th April

Press

Bar x 10 reps
66 lbs x 10 reps

75% x 5 = 110 lbs x 5
85% x 3 = 126.5 lbs x 3
95% x 1+ = 141.9 lbs x 4.5

Inc DB Press
58 Lbs x 5 sets of 10 reps

Pushdowns
66 lbs x 5 sets of 10 reps

Facepulls
44 lbs x 20/18/15/15/13

Friday 1st May

Deadlift
132 lbs x 10

75% x 5 = 222.2 lbs x 5
85% x 3 = 253 lbs x 3
95% x 1+ = 282.7 x 4

Pulldowns
110 lbs x 5 sets of 10 reps

EZ curls
68.2 lbs x 5 sets of 8 reps

Can’t be bothered to write out all the figures for deload week, but I did do it. I still can’t quite see why doing a workout with loads lighter than your usual warm up is more beneficial than just doing nothing, but hey, I promised I would do 5/3/1 as written.

CYCLE 2 week 1

Squat
132 lbs x 10

65% x 5 = 172.7 lbs x 5
75% x 5 = 200.2 lbs x 5
85% x 5 = 227.2 lbs x 8

Squat @ 60%
154 lbs x 5 sets of 10

Natural GHR
5 sets of 8

DB hammer curls (because my biceps are proportionately tiny, it’s not vanity honest)
36 lbs x 3 sets of 8

Wednesday 13 th May

Press
Bar x 10
66 lbs x 10

65% x 5 = 99 lbs x 5
75% x 5 = 115.5 lbs x 5
85% x 5 = 130.9 lbs x 7

Inc DB press
63.5 lbs x 9/9/9/9/8

Had to cut it short, can’t remember why.

Better post this before I lose it all.

37

Friday 5th May

Deadlift
132 lbs x 10

65% x 5 = 198 lbs x 5
75% x 5 = 231 lbs x 5
85% x 5+ = 260.7 lbs x 9

Pulldowns
115 lbs x 9/9/9/8/8

EZ curls
68.2 lbs x 10/10/9/9/9

Mon 18th May

Squat
132 lbs x 10

70% x 3 = 187 lbs x 3
80% x 3 = 213.2 lbs x 3
90% x 3+ = 240.9 lbs x 7

Squats @ 60%
154 lbs x 5 sets of 210 reps

Natural GHR
5 sets of 8

DB hammer curls
36 lbs x 3 sets of 6

Wednesday 20th May

Press
Bar x 10
66 lbs x 10

70% x 3 = 106.7 lbs x 3
80% x 3 = 123.2 lbs x 3
90% x 3+ = 137.5 lbs x 6

Inc DB press
63.5 lbs x 10/10/10/9/9

Pushdowns
69 lbs x 9/9/9/8/7

Facepulls
47 lbs x 20/17/16/12/12

Saturday 23rd May

Deadlift
132 lbs x 10

70% x 3 = 220 lbs x 3
80% x 3 = 244.2 lbs x 3
90% x 3+ = 275 lbs x 9

Pulldowns
115 lbs x 10/10/9/9/8

EZ curls
68.2 lbs x 10/10/10/9/9

Monday 25th May

Squats
132 lbs x 10

75% x 5 = 200.2 lbs x 5
85% x 3 = 225.5 lbs x 3
95% x 3+ = 253 lbs x 6

Squats @ 60%
154 lbs x 5 sets of 10 reps

Natural GHR
5 sets of 8 reps

DB Hammer curls
36 lbs x 3 sets of 8

Phew , back up to date.

Killing the Guinea fowl tomorrow for the freezer. Not the best idea I’ve ever had , interesting and pretty birds, but ****ing hell are they noisy. They literally don’t shut up. They are driving me mad.

They are going to have to taste exceptionally good for me to try them again!!

38

I think Guineas are the most worthless creatures on earth. If you want to get rid of them tell your nephew they are excellent muscle building food.