HH's long haul journal

[Hammerhagen]

Hi everyone,

I'm Andrew...aka Hammerhagen. I decided to start my journal to keep myself honest and receive feedback from this community. I'm 39 and I started lifting in May of 2014 at the age of 37 to train for offroad motorcycle racing. I wanted to get stronger to increase my performance on the bike. Prior to 2014 I had zero experience in the gym so I am a newbie for sure. I started by researching and reading up on lifting but my first year of training I just played around with squats, deadlifts and bench press. I gained some strength but did not follow a program. Finally in June of 2015 I did starting strength 5x5 and then in October I switched to 5/3/1.

I've completed 4 cycles of 5/3/1 and my current training maxes are as follows:

DL 300lb
SQ 250lb
BP 195lb
OHP 140lb

I'm 6'2" and currently weigh 192lb, ive been eating 2700-3000 cal a day to gain about 1lb a week. I plan to bulk for another month or 2 and then cut to lose some fat heading into the summer. I was down to 170lb in August of 2015 after my last cut.

Oh and a funny thing about my journey....I hardly race anymore because I've become so hooked on the gym. (and my son moved out so my racing partner is gone)

[Hammerhagen]

I was going to wait until next week to start this journal because this is my deload week. But I decided there would be value in starting it now because I just finished my workout for the day and took a few videos so I can dial in my technique. Hopefully I can get some feedback.

5/3/1 BBB deload week

OHP with sets of 3-5 pullups in between each set
10xbar
5x55
5x70
5x85
5x85
5x85
5x85
5x85
5x85
(these felt easy today. the pullups were much harder, lol)

Squat (im throwing these in now on OHP day thanks to Steve Wright)
10x65
8x95
8x115
5x135
5x155
5x165 (video)
3x185
(squats felt stable and good. I was focusing on keeping my whole body tight)

Bench press (trying to add more of these in to work on technique)
10xbar
10x65
8x95
5x135
5x155 (video)
5x155
5x155
5x145
5x135

I also did about 5 sets of lat pull downs. I've been sitting on the bench backwards, facing away from the bar and pulling down behind my head focusing on contracting my upper back muscles. did about 5 sets at 70-90lbs

5x165 squat video
https://www.youtube.com/watch?v=QWeQbbMltX8

5x155 BP video
https://www.youtube.com/watch?v=MFNiXq9OrW0

[shaneinga]

Welcome HH. Good luck with your journal and lifting. I will follow along with you.

Nice deload day. Squats look good to me, though when it gets heavier I would want to be in a different rack.

[SteveWright1]

That reads like a very good workout for a deload day Andrew
noted your reasons for adding squats on OHP day, which is great in my opinion
unless it starts affecting main work on other days, in which case that Steve Wright person needs shafting with a rag mans buggle LOL

[Hammerhagen]

Welcome HH. Good luck with your journal and lifting. I will follow along with you.

Nice deload day. Squats look good to me, though when it gets heavier I would want to be in a different rack.

Glad your in Shane. Its a bummer, that is the only rack at the gym. There are no safeties. Keeps me super honest when I get up over 2 plates. Me and a few of the other guys have been bugging them to get a real power rack, hopefully they do.

That reads like a very good workout for a deload day Andrew
noted your reasons for adding squats on OHP day, which is great in my opinion
unless it starts affecting main work on other days, in which case that Steve Wright person needs shafting with a rag mans buggle LOL

Thanks for joining Steve, I like the added squats, hopefully it keeps the DOMS at bay


would rep but i'm on spread with both of you

[Hammerhagen]

1/19/16 5/3/1 Deload week Deadlift day

weight 190.4 (surprised, so much for bulking, lol, was at 192.0 yesterday. I ate 2800 cals and lots of carbs last night. Wife made spaghetti, mashed potatoes and garlic bread. I threw in some boneless skinless chicken thighs with it also)

10min elliptical, stretch and foam roll for warm up

Deadlifts
10xbar
5x115
5x145
5x175
3x205 video (first time ever video for DL. Please comment on form. I was treating them like PR lifts even though it felt light. and its ok to make fun of my facial expressions)
5x155
20 decline sit ups
5x155
20 decline sit ups
5x155
20 decline sit ups
5x155
20 decline sit ups

seated row machine
4 sets of 10 reps. increased weight from 90-120 lbs in 10lb increments

Curls (fussy left elbow so I take it easy here)
preacher with ezbar at 25 lb
3 sets of 10 reps

Curls with EZ bar looking thingy on cable: 3 sets of 10 reps at 40lbs


Video:
https://www.youtube.com/watch?v=KRIfZ_ngqGI

<iframe width="420" height="315"

[SteveWright1]

sadly trouble with my VPN and thus no Youtube access at present Hammerhagen so cannot view vids

great looking work out and supersetting between the 5 rep deadlift sets with decline sit ups is great effort

taking it easy with curls is a good idea with elbow issues - I had tendonitus for a long time and avoided them and hardly bothered with them even after the elbow issue cleared up - I found Ez bar curls about the best for that issue
I also found that Hammer curls are easier on my elbows because they stretch the tendons less than the palms up type

[Hammerhagen]

sadly trouble with my VPN and thus no Youtube access at present Hammerhagen so cannot view vids

great looking work out and supersetting between the 5 rep deadlift sets with decline sit ups is great effort

taking it easy with curls is a good idea with elbow issues - I had tendonitus for a long time and avoided them and hardly bothered with them even after the elbow issue cleared up - I found Ez bar curls about the best for that issue
I also found that Hammer curls are easier on my elbows because they stretch the tendons less than the palms up type

Thanks Steve, I barely ever do curls but decided to try them out today. Elbow feels ok so far. Appreciate the tips

[shaneinga]

Nice deload Andrew. Deads looked legit to me. Nothing glaring there that looks out of place though I am not that great of a form Nazi.

Typically your form starts to break down the heavier it gets, so post up another one on your 1 plus days and that should tell you more.

If you want some better form check feedback. Post in the main over 35 forum so Duracellbunny and Jtbny and a couple others who might not frequent your journal can see them.

[Flounderbout]

Form looked nice, but then it should at deload weights. As Shane said, keep posting when you are nearer 1RM, and you will get some better feedback.

Welcome to the useful section of the forums!

[piperdown]

Always willing to follow another 531 lifter.

[Hammerhagen]

Nice deload Andrew. Deads looked legit to me. Nothing glaring there that looks out of place though I am not that great of a form Nazi.

Typically your form starts to break down the heavier it gets, so post up another one on your 1 plus days and that should tell you more.

If you want some better form check feedback. Post in the main over 35 forum so Duracellbunny and Jtbny and a couple others who might not frequent your journal can see them.

Thanks for taking a look Shane. I'll continue to post when the real lifting commences :-)

Form looked nice, but then it should at deload weights. As Shane said, keep posting when you are nearer 1RM, and you will get some better feedback.

Welcome to the useful section of the forums!

Thanks FB, stoked your in. I was checking your log and that Smolov stuff looks crazy! I'll keep posting vids when things get tough.

Always willing to follow another 531 lifter.

Glad to have you following PD. I'm liking this 5/3/1 and looking forward to your input-its great learning from others on the same program

Repped everyone I could

As for an update for today i'm on rest day, will probably hit some abs and cardio later. Morning weight down again at 189.6. Not sure why scale keeps dropping but i'm gonna up the calories a bit because i'm trying to bulk. My macros for yesterday were : 192/225/144 (p/c/f) which breaks down to 26% protein, 30% carbs, 44% fat. 2800 cals.

[Jtbny]

Good luck to you, Andrew. Lots of good people in the journal section. You'll get tons of support along the way.

[Marius_Ursus]

In.

[Hammerhagen]

Good luck to you, Andrew. Lots of good people in the journal section. You'll get tons of support along the way.

Thanks for the support and kind words Jtbny!

In.

awesome, welcome and thanks!

[Hammerhagen]

1-21-2016 Deload week Cycle 4 5/3/1/BBB

morning weight 191.2lbs
yesterdays macros (p/c/f) (192g/239g/112g) 2732 cals. kept cals a bit lower because it was a rest day.

Bench press deload day
warm up 10 min elliptical
stretch and various rotator cuff warm up with 10lb db's

Bench Press with 3-5 rep pull ups in between each set
10xbar
10x65
5x85
5x95
5x115
5x135
5x135
5x135
5x155
3x175
5x135

Incline bench/Kroc rows
10xbar/10x40
10x65/10x60
5x95/10x70
5x115/10x80
5x115 no Krocs with this one

BW Dips/Lat Pulls (reverse seated/behind head)
5xBW/10x70
5xBW/10x90
5xBW/10x110
6xBW/15x70

Cable flys
1 set 20 reps 30lbs per side

first time doing dips in awhile. dislocated my right shoulder about 8yrs ago and dips always seem to feel unbalanced and feel like they could irritate my bad shoulder. This time I really focused on retracting my scapula and getting really tight in the chest and lats prior to performing the dips. It seemed to work. My hope is that as I add muscle, it will help stabilize my shoulder better. I am focusing on balance when doing the dips, when things go bad my good shoulder takes over and they become twist dips..lolz

[piperdown]

Nothing like a deload week to let the tissues heal and grow. Looking forward to my own deload week next week.

Dips…use to love them. Worked up to weighted dips with 90lbs but then my ligament/tendon (not sure which) in the right elbow started hurting. Backed off for a while, elbow got better, started dips again, elbow got worse, repeated just to be sure, yep….was the dips. Funny thing is almost any other tri lift doesn't aggravate the elbow like dips did. So, they're out for me.

[SteveWright1]

benching enviable numbers for me Hammerhagen and its a deload
deloads are something it took me a long time to really appreciate the benefit of
I have one due after deadlifts day and am also looking forward to it this time

[Hammerhagen]

Nothing like a deload week to let the tissues heal and grow. Looking forward to my own deload week next week.

Dips…use to love them. Worked up to weighted dips with 90lbs but then my ligament/tendon (not sure which) in the right elbow started hurting. Backed off for a while, elbow got better, started dips again, elbow got worse, repeated just to be sure, yep….was the dips. Funny thing is almost any other tri lift doesn't aggravate the elbow like dips did. So, they're out for me.

I feel your pain on the dips...For me i'm the same way with Barbell rows. I love them but every time I start doing them my left elbow flares up. If I do Kroc rows with the dumbells i'm fine.

benching enviable numbers for me Hammerhagen and its a deload
deloads are something it took me a long time to really appreciate the benefit of
I have one due after deadlifts day and am also looking forward to it this time

Thanks Steve, I agree on the value of the deload. hardest thing is convincing our mind that our body needs it :-)

[Flounderbout]

Yep, +1 on the value of a deload. I'll be honest I could use one right now!
If you have had shoulder issues in the past, I strongly recommend face pulls between every pressing set. It has completely cured all my shoulder issues, and I had many (partial dislocations, tears, etc etc). Probably the best tip I've ever had rehab-wise...

[shaneinga]

Nice deload Andrew.

About time to get back to work.

[Hammerhagen]

Yep, +1 on the value of a deload. I'll be honest I could use one right now!
If you have had shoulder issues in the past, I strongly recommend face pulls between every pressing set. It has completely cured all my shoulder issues, and I had many (partial dislocations, tears, etc etc). Probably the best tip I've ever had rehab-wise...

Thanks for the recommendation. So far I've been doing pull ups between every pressing set and it has been helping. Haven't tried the face pulls yet, will give em a whirl.

Nice deload Andrew.

About time to get back to work.

thanks, I agree- last deload was today and Monday I'll start cycle 5

[Hammerhagen]

5/3/1 cycle 4 deload week. Squat day

Morning weight: 190.2
Yesterdays Macros: (p/c/f) (209g/299g/105g) total cals: 2894

10 min elliptical
various stretches

Squats
barx10
65x10
95x10
115x5
135x5
165x5
165x5
165x5
165x5
165x5
165x5 video



SLDL's
barx10
95x10
135x10
135x10
135x10
135x10
135x10 video

I set up some 45's on the ground so I could get just the right amount of stretch in my hams. Seemed to work good



decline situps
x20
x15
x15

That's all she wrote for the deload. On to some real weights (for me anyway) next week! I'm also pumped because I purchased a few goodies online today. A 10mm inzer belt and a pair of SBD knee sleeves. Hope this stuff arrives before my squat session next Friday!

[mirroroferised]

Welcome to the journals Andrew. A lot of really helpful people in here.

[SteveWright1]

70 Squats and 70 SLDL on a deload is great volume Andrew

Looking forward to seeing what you will be working with for main workouts next cycle

[piperdown]

Good light volume for your deload, keeps the blood flowing and the muscles remembering..

[Hammerhagen]

Welcome to the journals Andrew. A lot of really helpful people in here.

Thanks for the welcome!

70 Squats and 70 SLDL on a deload is great volume Andrew

Looking forward to seeing what you will be working with for main workouts next cycle

Thanks Steve, funny how I hit 70 on both. I didn't plan anything-just went in there based on how I was feeling

Good light volume for your deload, keeps the blood flowing and the muscles remembering..

Thanks PD. Event though they were light--I do have to confess that the SLDL's gave me some pretty good DOMS. I can feel it in my hammies today. Havent done those in awhile, I think ill be adding them back into the mix for sure.

[Hammerhagen]

1-24-16
No gym today but will be staining the outside of my mother in law's house. This should keep me moving and it will be good fun working off ladders with my hammy DOMS from the SLDL's I did the other day.

weight: 191.6

Yesterday was a long day. Was up at 5:00am to leave early and travel to an all day volleyball tournament for my daughter. She is playing competitive travel league Volleyball. We had a good day, the tournament went well. It was hard to eat right while away from home. I ate lots of PB&J sammies and a drank a few whey protein shakes. Got home late and watched Anaheim 2 Supercross and ate a big hamburger patty with some rice and a salad.

This is fixing to be an interesting week. I'll be traveling to San Francisco to work all week. I found a hotel near an Anytime Fitness so I should be able to get my workouts in around my work schedule. Tomorrow is my OHP day for my first week of cycle 5 on 5/3/1. I'm going to hit the gym at 5:00am tomorrow so I can get my workout in before I leave for SF. Not sure how this will go because I haven't been under the bar that early for a long while.

have a good Sunday

[shaneinga]

I don't envy the staining of the mother in laws house.

It sounds like you had a good time with your daughter.

Have fun in Sanfran, hopefully you will be able to get you workouts in. The anytime fitness might even have a powercage.

[MooseTequila]

Moose wrecking in...