NewWorldMan's Log (fighting off old age)

[NewWorldMan]

jump rope = warm up
Bench
45x5
135x5
185x3
205x3
230x3+1
Rack Lockout
275x15,14,8
1 Arm DB Row
80x10
90x10
100x15
90x10
CGBP
100x20
115x20
1 Arm Cable Rear Laterals
2(25x12)

8x110 runs/1:00 rest (<:19)

[NewWorldMan]

mobility drills
then...
Squat
135x5
175x4
210x3
245x3
280x3
315x4
More Squats BBB style
5x10@205
Leg Curls/Ab Pulldowns
4(12@115)/(12@150)

6:00 running on treadmill/4:00 walking

[atypical1]

Good work. That's some very solid numbers on the squats. Doing 5*10@205 is very after doing 315 for 4. You are a glutton for punishment aren't you?

james

[NewWorldMan]

Good work. That's some very solid numbers on the squats. Doing 5*10@205 is very after doing 315 for 4. You are a glutton for punishment aren't you?

james

Just mixing up the assistance work. I figure w/squatting only once every 9/10 days (doing the 3/week template) I can afford the volume and the practice

I'm hoping to test my 1RM maxes a week from Saturday (the 21st) - my 39th birthday! As Jim himself has said a 1 RM is not more valid than a 5RM but I am close to 1,000 on the Big Three.

While I LOVE this 5/3/1 program, I'm not convinced it's the best way to train for a 1RM. We'll see what happens next week!

I seem strong on the 3x3 days - even got 215x8 on my bench but only 230x3 on my 5/3/1 day. I may be in need of a reset

or

Jim has noted on his Q&A that you can do:

1) 3x3 (go for PR if you feel like it)
then the 3x5 week (onyl get the reps)
then 5/3/1 (go for it if you feel good)
then deload

2) 3x5
3x3
deload
then
5/3/1

Not sure if either of these make sense - certainly both are designed to have you fresh on the 5/3/1 - I have a few weeks to make up my mind if either of these is worth trying.

Do you have any thoughts on the modifications proposed above?

/thanks for following my log!

[atypical1]

You know, I'm probably going to test my 1RMs on the 5/3/1 day and simply do singles up to my PR. Weird on the 5/3/1 day as that's a marked difference. I wonder if it's because you're fresher going into that week.

james

[NewWorldMan]

warm up = jump rope
Standing Press
worked up to 160x3
Overhand Wide Chins
3x8@bw
Dips
3x10@ bw+30
Pushdowns
15@80
10@80+5@65 (drop set)
Underhand Narrow Pullups
8@bw
7@bw
1 Arm Cable Rear Delt
3x12@25
Hammer Curl
40x10 each arm

[NewWorldMan]

mobility work...
Deadlift
135x5
185x2
225x3
work sets:
285x5
325x3
PR = 360x5
380x1 - just to see if 405 is within reach next Saturday
Squats
3x8@225*
Hanging Leg Raises
10,9,8,8
Seated Calf Raises
3x15@160 - alternated with the ab work.

15:00 on treadmill=
6:00 run/jog-4:00 walk-2:00 run/3:00 walk
stretch

* Since I'm testing my 1RMs next Saturday I didn't want to squat heavy next Tuesday. I wasn't sure how to squat tonight, so I just did some squats for reps as assistance work. I will get my last heavy/intense upper body day this Saturday; warm up to openers on the squat and bench Tuesday (maybe some pullups); then rest 'til Saturday and see what 6th cycles of 5/3/1 has produces in term of 1RMs

[NewWorldMan]

Bench
100x5
125x5
190x5
215x3
240x2,1*
1 Arm DB Rows
90x10
2(100x10)
2(90x10)
Incline Bench
135x10
4(145x10)
Machine Reverse Flys
2(85x12)
Pushdowns
2(80x12)
Machine Preacher Curl
100x10
100x10,85x4,70x4 - drop set

*needed a bump to lockout the third rep - so I didn't count it. Rested a minute and then nailed another good single at 240. Hoping to get a single at 255 next week...

[NewWorldMan]

Squat
45x5
135x5
230x3
265x2
300x1
320x1
Bench
100x5
135x5
155x5
185x2
205x2
225x1 all with pauses
Deadlift
from a deficit w/emphasis on speed
2(185x3) 1.5"
185x3 3"
Pushdown
70x12
Machine Preacher Curl
70x12
Cable Lateral Raise
20x12 each arm

cruising 'til Saturday when I test all my maxes...

[NewWorldMan]

after 6 cycles of Wendler's 5/3/1 I am testing my 1RMs on my 39th birthday.

stats: 6' 3" 234.5 (I would like to be 225-230 - carrying a little too much fat in the waist)

Squat
335 (easy)
345 (little slow) PR
350 (couldn't finish it ; got it with help -screwed up and should've went from 335 to 350 and not waste energy on the 345 attempt.)
Bench
245
255 (miss -held it to long at the top and dropped it too fast)
255 PR
Deadlift
conventional stance
385
405 PR

rested 18:00 and then ran 300m in :51.32 PR
rested 5:00 and then ran 300 yard shuttle in 1:08
collapsed

*
I wanted to total 1,000 on the big three, so (345+255+405=1005) *actually total is probably 1040 or so as I'm using rubber coated plates. I've weighed a few of them and all the 45s tested came out 48.5/49.
Healthy and happy at 39th
End of year goal is to lose a few inches off the old gut

[MikeD]

Huge congrats to you, sir.

[NewWorldMan]

Huge congrats to you, sir.

Thanks! (though when I'm calle 'sir' I either think I'm in trouble or just old

Now I've get 52 weeks to see how strong I'll be on my 40th b-day

[NewWorldMan]

gonna give 4/week workouts a try for a cycle. I can do my shoulder press at home, though it's not an Olympic bar. My bar is 6' and 1" in diameter (17lbs.) and I've got a pair of dbs that hold the same size cast iron weights as the bar. While I can do pullups/chins at home; I've rigged a 'safe' way to do rack chins.

So...

Standing Press
37x5 to warm up
117x5
132x5
147x5*
Rack Chins
3x8
Shoulder Superset
3(db lat. raise(12)/front raise(12)/press(12)) - no rest between raises and press (strict 90 second rest between the three super sets)
13lbs!**
Lying Close Grip Tricep Ext./CGBP
2(8/12@72)
BB Curl
2x12@72 (wide and narrow grip)
Seated 1 Arm Db Curl Negatives
8@37 each arm

Conditioning: jog/run 8.5 laps in 20:00
2x50 reps of ab circuit.

My current goals:
- get a 400lb squat (got 345: 350 needed a bump to finish)
- develop 'better' shoulders (yes, some vanity)
- lose 2.5/3" from my gut


*decided to just stick w/prescribed reps on press and give the extra effort on bench day.
** This doesn't sound too heavy ; but try them sometime and see. 36 reps ;side and front raise , then press w/no rest ; repeated three times!

Plan is to Squat on Tuesdays: Bench on Thursdays: Deadlift on Saturday: Press on Sun/Mon (will go by feel).

I'm also planning to put the deload between the 3x3 and 5/3/1 weeks and see if I am fresher when I hit the 95% lifts.

[NewWorldMan]

doing some modified stuff this week; taking a break since I maxed Saturday and won't lift Thursday (US Thanksgiving holiday).

So I gave Defranco's new routine a go:
Bench
warm up = 95x5;135x5
work sets = 185x8
200x6
210x4 (didn't push this as it's a recovery week of sorts/ back to 5/3/1 next week)
Flat DB Press
20@65s
15@65s
SuperSet: Seated Cable Rows/Pushdowns
3(130x15/70x15)
120x15/65x15
SuperSet: Machine Shrug/DB Lateral Raise
3x15 each (full stack:/20s/15s/15s)

Conditioning = barbell complex
10Deadifts-->10 Rows-->10hang cleans-->10 push presses-->10 squats
first round = used 95 got the deads, rows, hc, and pp. drop the bar and did 10 kneed bends
90 seconds rest( while that went by quickly)
2nd round = dl=95x10, grabbed a bar w/85 preloaded and did 10 rows, sat it down, did 7 hang cleans, sat the bar down, 3 more cleans, 6 push presses, 10 knee bends - this TOUGH!

this doesn't look like much on paper but supersetting 4x15 and the complexes were a new experience!

[NewWorldMan]

Thursday AM - no gym so I went to the track:
did 9 laps total; mostly running 400m intervals/ (1:47-->1:50 sub max.)/200m walking recovery
super set: 2(ab circuit (50 reps)/walking lunges (20)/sldl)

better than nothing, I guess

Saturday
Little bit of everything, back to 5/3/1 next week after Thanksgiving holiday weekend.
mobility work
Squats
worked up to 8x2@310(clustered sets w/60-90 seconds rest)
Bench
worked up to 5x6@190
did a set @ 95 trying to work on form
1 Arm DB Row
5x10(90,100,100,100,90)
Close Grip Underhand Pullup/Dips
8/10
6/10
7/10

2 hours later: 9 laps on 'round the track (100 walk/100jog-run)