First Journal entry

[Cantplankwell]

Back on line this morning. That was the longest I have been down with the flu. Today is the first day I have felt nearly normal in 10 days.

5/3/1 Cycle 2 Week 4, De-load Week, Military Press day

Presses 38(45)x5, 47x5, 57x5

Accessories

More military presses 45x10x5
BO Barbell rows 65x10x5
A 3x3 YTWLs with the skinny yellow band
10 minutes on the spin bike.

[Cantplankwell]

5/3/1 Cycle 2 Week 4, De-load Week, Dead Lift Day

De loads to me means it should be fairly easy and time to try a new accessory or two.

A few of sets of doubles of cleans and power cleans to warm up after skip rope and stretching

Work Sets; 95x5, 117x5, 141x5

Accessories

Front Squats 95x10x5
Went to do GHDs but this stand does not have a knee support so I didnt know how to deal with it having just recently learned on a unit with a knee stand and step up.
Tried a new move: Barbell Ab Roll outs, did several sets of 6, it did not feel like I was doing it correctly, had a slight pain in lower back. I might need to get some instruction here in person

All she wrote.

[Cantplankwell]

Last night 30 min walk at easy pace cause Wendler said so.

Today 530am:

5/3/1 Cycle 2 Week 4, De-load Week, Bench Press Day

Re cap; Body Weight 183 lbs, 39" waist, height 5'11" Not sure what %BF is, prob 22-24%. I stated I was 190 in my goal stats, this was taken at work middle of the day, office attire. I know weigh in 1st thing am after visiting the Loo.

Bench Presses work sets 50x5 (40%), 65X5 (50%), 75x5 (60%), real easy cause its supposed to be this week

Accessories

More Bench Presses 65x10x5
Farmers Carrys 130lbs x 120 ft then 30 second rest, x 8. This seems to be good for forearms and grip as well.
Dips, I have not done this for a long time, I struggled with 3 sets of 6 using a resistance band LOL, this should illustrate to any observer what I have to work with.

[Cantplankwell]

30 min walk last nite.

1.5 hours of pick up hockey earlier today. I eat a lot on this day because I really need the calories. First skate in nearly three weeks because of the flu....it was rough, I had no explosiveness. I've had enough of winter now and hockey is over in a few weeks. I will be able to focus ALL of my energy on the weight training as a result and can get in 4 hard work outs a week leaving 3 days for recovery. After hockey is over I can also officially now run at a calorie deficit.

Tomorrow is de-load squat day, the last day of my de-load week. I can start my 3rd cycle which will actually result in some new rep prs. The 4th cycle should have me racking up new PRs I predict.

[Cantplankwell]

5/3/1 Cycle 2, Week 4, De-load Week, Squat day

Warm up; skip rope, various rip-off yoga stretches, and oly warm-up stretches.

Working sets;

High bar back squats 40% (95lbs) x5, 50% (115lbs)x5, 60%(135lbs)x5


Accessories

More high bar back squats 40% (95)x10x5, feel for the bottom...ATG then a little pause then explode upwards, emphasis on speed.

GHD (yessss!!!) 4 sets of 8 reps. These were probably a little awkward looking on this stripped down basic stand, but finally said screw it and gave it a go.

Dumbbell box step ups, 30lbs total, 10 steps ups on the left leg, and 5 on the right 4 sets total, trying to address a little imbalance here.


Nice day out so later will be doing a 30 min + easy walk cause Wendler said so

[Cantplankwell]

Regular league hockey tonight logging 25 minutes of ice time. I think I was -3 tonight which is way off for me. Also pointless in 9 games.

Really cant wait until this ****e is over, maybe I should take next winter off and totally concentrate on weight training.

[Cantplankwell]

5/3/1 Cycle 3 week 1 Military Press Day

Start of a new cycle!

Warm up: Skip rope, a few shoulder and upper body stretches.

Military Press Work Sets;

65%x5 65Lbs
75%x5 75lbs
85%x5 85lbs

Accessory Sets:

More Military Presses 55Lbsx10x5
Pendlay Rows 65lbsx10, 70lbsx10, 75lbsx10, 85%x10

[Cantplankwell]

After a weekend of skiing I managed to drag myself back into the gym.

5/3/1 Cycle 3 week 1, Dead Lift day

Dead lifts: (I round up to the most convenient sets of plates at hand, for example 183 lbs was done at 185)

warm up 135x5
65%x5 160lbs
75%x5 185lbs
85%x5 210lbs

Accessories:

Front Squats; 100lbsx10x5
Glute Ham Raises 3 sets of 8, (there wasn't a 4th left in me...<skiing>)
Ab Roll outs 3 sets of as many as I could do in each set, I think this was 8, 5, 3, this is going to be a work in progress, these are hard...for me.

30 minute easy walk

[Cantplankwell]

League Hockey tonight 25 minutes or so ice time for me. We squeezed out a win, just barely. Pointless in 10 games now. 4 games left and then my week is wide open to better schedule weight training.

[Cantplankwell]

5/3/1 Cycle 3 week 1, Bench Press Day

Main Lifts; Bench Presses

Warm up 45x10
Warm up 45x5
65%x5 85lbs
75%x5 100Lbs
85%x5+1 115lbs

Accessory Lifts:

More Bench Presses 70lbsx10x5

Dips 3 sets of 6, + 1 set of 5 (couldnt do 6 on the fourth), I used the one inch purple band here on all reps...please dont laugh at me.

Farmers carrys with trap bar 150lbs for 120 feet rest 30 seconds x 8

Barbell bicep curls, 35lbsx10x1, 45lbsx10x 3

Best I could do today like as not.

[Cantplankwell]

5/3/1 Cycle 3 week 1 Squat day

Body weight holding steady at 183ish lbs, 5'11"

Warm ups: The usual: skip ropes, yoga stretches ;child pose, lunges, cat cow, paleo chair, glute bridge (Thanks to these no more pain in my hip flexors) etc

Main lifts: HB bar squats

Warm ups 45x5, 45x5, 88x3
65%x5 130lbs
75%x5 150lbs
85%x5 170lbs

Accessory Lifts:

More Squats: 88lbsx8x8, 30 second rest between sets, go at it a little more with speed and intensity

GHRs 5 sets 2x8, then 1x5 holding on to a 2.5kg technique plate, and then 2x8 body weight only

Seated box jumps, start from a sitting postion on a bench, plant feet down and jump on the box, lock knees out, 2 sets of 5 with 24" box (too easy), then 3 sets of 5 with the 30" box

Conditioning;

Sled push sprints, 45 feet with 200lbs (includes weight of sled) x10 with 30 second wait between sprints.

[Cantplankwell]

1.5 hours of pick up hockey today. Lots of fun,complete with trash talk, underhanded dirty plays, etc. I think I was on the ice for about 50 minutes of this due to numbers, so overall some pretty good conditioning.

[Cantplankwell]

5/3/1 Cycle 3 week 2

Military Press Day,

late to bed after watching movies with wife, did not sleep well. At gym early, not a good combo combined with playing hockey yesterday.

Training max: 100lbs

Main Lifts

Warm ups; 45x5,45x5, 65x5
70%x3 70lbs
80%x3 80lbs
90%x3+2 90lbs

Accessories

More Military Presses, 60x10x3, 55x8x2 (For some reason this got hard, and I had to shed 5lbs, was still a grind)

Bent over Barbell Rows 70x10x5

Barbell Shoulder Shrugs, 115x8x5

A few minutes on the spin bike, tonight I will go for a 30-35 min walk..about 2 miles at a brisk pace.

Back to counting calories during the week.

[ptbrakefield]

I just went and read all of your entries. I'll be keeping up with your journal, as I like the way you change what you're doing. I'm ahead of you strength wise, but not in time back at this after taking a long time off. Keep up the good work!!

[Cantplankwell]

I just went and read all of your entries. I'll be keeping up with your journal, as I like the way you change what you're doing. I'm ahead of you strength wise, but not in time back at this after taking a long time off. Keep up the good work!!

Thanks I really got a good feeling now for the Wendler 531 system now, its all very logical. I stay with the main lifts as prescribed, and have been using the BBB template, but have been adding and changing a few things with the advice of the more experienced members here. I think its fine to retire a movement at some point and replace it with something new. Two of his biggest pieces of advice was to keep it simple, and at the start set a realistic sustainable training max...which all of your percentages are based on....train with economy, its for the long haul.

[RT1957]

Looks like another 531 convert....and another seasoned lifter in the mix...in for the long haul is the best approach

[Cantplankwell]

5/3/1 Cycle 3 week 2 Deadlift Day

Warm up, skip rope for a few minutes, stretches, a few cleans at 95lbs

Deadlift Training max 245lbs

Main lifts
Warm up 135lbsx5

70%x3, 171lbs
80%x3, 196lbs
90%x3+2, 205 lbs, ***I misread the number, the weight should have been read as 220 lbs, I can't read the small numbers on my charts anymore, have to write it in black marker with large block letters this is just a stupid mistake. Old guy failing eyesight on cruise control today.

Accessory Lifts

Front squats 100lbs x10x5

GHRs; This was a total balls up struggle , I could not remember my distance adjustment for the foot plate, and the front cushion material cover is loose and exposes the board at the bottom, as a result could not get comfortable, knees were either too far up or too low. I only managed to pull 4 sets at body weight 6,5,5,6. This GHD stand is a wobbly piece of shyte, I guess I will have to buy one of these now for the garage. The Amstaff one at GYM B where I get my squat coaching is a better quality unit with the knee support.

Ab roll outs, at least this went reasonably well, 4 sets of as many as I can do, i think it was all 8s.

Conditioning; 1000m row, time 4min22sec leisurely pace.

Overall probably my poorest effort, disappointed that I did not have my crap together even before I showed up. Was late for work as well LOL.

Yesterday was an interesting as well as I played around with my Diet trying to keep my calories below 2000, this would be a proposed target deficit #. I did well staying on target but was hungry, and maybe a little pissy at times. Ended up smashing down 3 tacos loaded with ground beef and refried beans at supper, ended up at around 2400 calories, still hungry! The best thing I could do was go to bed early and hope to get to breakfast soon.

[RT1957]

Good work CPW....are you trying to cut at this point?? cutting calories and trying to get stronger can be a wheel spinner...just thoughts...good work done

[Cantplankwell]

Not cutting yet, not even sure of what a procedure would be for that.

Realistically I cant see doing that while on 531 as it ends up being YNDTP don't you think?

I promised myself that I would not reduce my calories until the hockey season is done anyway. I am sure on games days I am drastically warping my TDEE #s. I have to build up the day I skate, and still eat a lot a day after, rest day or not. It plays havoc.

Since there is break from that sport this week, I wanted to see what a day would be like if I ran a deficit, while trying to keep my proteins up. It was not pretty, but then keep in mind I don't know what I am doing either. Will appreciate advice and support at some point.

Appearance wise I have a bit of a gut, not too much fat anywhere else, If I can manage to get rid of the gut with a deficit I will be ripped elsewhere I think, but what do I know.

My wife and kids roast me about my gut (40" waist approx) I am sick of it (i protrude it for their viewing pleasure like a sideshow freak!! to embarrass them). I never say anything about anyone else. Right now I am whining and rambling cause I am hungry again and need coffee.

[RT1957]

Not cutting yet, not even sure of what a procedure would be for that.

Realistically I cant see doing that while on 531 as it ends up being YNDTP don't you think?

I promised myself that I would not reduce my calories until the hockey season is done anyway. I am sure on games days I am drastically warping my TDEE #s. I have to build up the day I skate, and still eat a lot a day after, rest day or not. It plays havoc.

Since there is break from that sport this week, I wanted to see what a day would be like if I ran a deficit, while trying to keep my proteins up. It was not pretty, but then keep in mind I don't know what I am doing either. Will appreciate advice and support at some point.

Appearance wise I have a bit of a gut, not too much fat anywhere else, If I can manage to get rid of the gut with a deficit I will be ripped elsewhere I think, but what do I know.

My wife and kids roast me about my gut (40" waist approx) I am sick of it (i protrude it for their viewing pleasure like a sideshow freak!! to embarrass them). I never say anything about anyone else. Right now I am whining and rambling cause I am hungry again and need coffee.

If you are new to all of this I wouldn't worry about the gut as much as I would just learning to eat better and work to get stronger....your body will recomp over time if you keep working hard....it takes a long time and most give up far too soon. Look at some of the stickeys in the nutrition forums to get a handle on your eating...

[Cantplankwell]

Yes new to properly planning meals making sure I get the Macros, before I just consumed without much thought. There is a lot of new info for me to wrap my head around.

Thanks for your comments, they are appreciated!

[Cantplankwell]

5/3/1 Cycle 3 week 2 Bench Press Day

Things went way better today, spent some time last night planning the session, memorizing the numbers, visualizing how many reps I would do as extras on the 90%, also re wrote the work list in large block letters with a sharpie pen.

Minimal warm up, 2-3 minutes skipping rope, stretches effecting wrists through to upper back.

Main Lifts: Training Max 131lbs (I can sympathize with the guy who cant bench the bar)

Actual weights due to what I could find is in brackets() short of fractional plates some days

Warm up 45x5, 45x5
70%x3 91lbs (95lbs)
80%x3 104lbs (105lbs)
90%x3+2 117lbs (120lbs)

Accessory Lifts:
More Bench Presses; 75x10x5, emphasis on quickness here...punch the air.
Dips; 4 sets of as many as I can do, 6,6,5,5 BW with 1" purple band, these are full range lock out to lock out.
Barbell Curls 35lbsx10x3, 40lbsx10x1

Conditioning:
Farmers carries with trap bar 150lbs for 120 feet rest 30 seconds x 8, maybe 10 minutes worth of work here.

[Cantplankwell]

5/3/1 Cycle 3 week 2 Squat Day

Pre Warm up: skip rope, stretches, glute bridge, etc

Main Lifts: High Bar Back Squats, Training Max = 200Lbs

Warm Ups: 45x5, 45x5, 75x5, 95x5, 135x3

70%x3=140
80%x3=160
90%x3=180, there was nothing extra in me today for a couple of +s

Accessories

Trap Bar deadlift squats 60kg 5x5
Lunges 2x10lb dumbell, 4 sets of 10
This thing where the heavy rubber band is around your knees while you are in a power stance, you take take small steps in one direction sideways for 25' 3 sets to the left, 3 to the right, dont let the tension of the band, My Glutes were burning.
Same thing as above but while you are in the power stance you take steps forward for 25' or so,

All the above was prescribed by a coach who I have enlisted to help with my squats, he is highly knowledgeable (if not a little myopic) and detailed with his observations and instructions.

Conditioning:

Sled push sprints, 45 feet with 200lbs (includes weight of sled) x10 with 30 second wait between sprints.

Summary of today: This is at a different gym with a trainer, he was not aware of 5/3/1, I go here because already I am struggling with squats. Dont know what it is but at this gym my training max drops 25lbs, its like what white coat syndrome is to checking blood pressure. Today was a bit of a struggle. This time last year I was doing strong lifts cranking out 5x5 at 180 lbs, so something is different from then. Also at around this weight last year I had to switch to 3x5 (SS) because the volume was affecting me. I am starting to draw some conclusions: I cannot lift and head for 80% or better of my max weights while I am overly conscious of my diet. Last year I easily got to 3 sets of 5 at 200lbs without stalling, I could have kept going easily, just eating what ever...I filled up, I didn't even know what a macro was. Now I am watching carbs, minimizing eating bread, potatoes, rice, baked goods etc. Possibly I cannot lift heavy and play other sports at my age, I may have to make some changes there. I also dont think I can lift more than 3 times per week, 4 times may be too much unless it is a de-load week. On any day I work out I have to try to stick to the 531 philosophy where all that matters is the main lifts, and the 10x5, after that anything else should be much easier. Please comment if you can make any suggestions, did you ever have a period where you got stuck or made extremely slow progress only to get better later

[Cantplankwell]

Too cold to walk today: 35 minutes on the spin bike.

[Cantplankwell]

5/3/1 Cycle 3 week 3 Military Press Day

Training Max: 100Lbs

Warm ups; Skip Rope, arm/upper back stretches

45x5, 45x5, 65x4, 70x3

Main Lifts:

75%x5 75lbs
85%x3 85lbs
95%x1+2 95Lbs

Accessory Lifts

More Military Presses: 65lbsx10x2, 57lbsx9x1, 55lbsx10x2
Shoulder Shrugs 135lbsx10x4

Conditioning:

Farmers Carries 165lbs for 100 ft, rest 30 seconds, x 10

[Cantplankwell]

Regular league hockey tonight. Pulled of a win, thats two in a row. My pointless streak is 11 games now. Only three defensemen tonight so I got extra ice....30 minutes? Two games left on the schedule. I am starting to fantasize what a long off season campaign of weight training and conditioning will do for my game next season.

[EjnarKolinkar]

Regular league hockey tonight.

Sounds like fun. My oldest played goalie in a league here in Phoenix. The irony of ice hockey here still gives me a chuckle.

Journal looks good CPW. Onward and upward.

[Cantplankwell]

Sounds like fun. My oldest played goalie in a league here in Phoenix. The irony of ice hockey here still gives me a chuckle.

Journal looks good CPW. Onward and upward.

It is a lot of fun, some of the guys I have known since childhood..... would be a long boring winter without it. I have made more social and business connections through playing than any other recreational activity.

Should be able to do a better job on my lifting once the season is done, there is no way I could lift the day I play, or the day after. thanks for the reps whoever did that.

[Cantplankwell]

35 minutes on the spin bike, nice and easy flatland ride.

[Cantplankwell]

5/3/1 Cycle 3 week 3 Deadlift Day

Warm up: Skip rope, glute activation stretches, various yoga stretches

Warm ups 95lbsx5, 135lbsx5

Main Lifts (Training Max 245lbs);

75%x5 183lbs
85%x3 208lbs
95%x1+2 235lbs *PR Here

Accessory Lifts;

Front Squats 105lbsx10x5 (5 sets of 10)
GHR 4 sets of as many as I can do each set, this ended up being 3,6,5,3 I am going backwards here, When I get used to this stand look out.

Conditioning;

Wall Balls, 10 shots (9 feet) EMOM for 10 minutes. Forgot how taxing these are.