First Journal entry

[Cantplankwell]

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

Warm up; Skip rope, a few wrist, elbow, shoulder stretches, ensure range of motion.

Bench Press Training Max: 131lbs (yes you read that right but things are going to change)

Main Lifts;

45x5
45x5

75%x5 98lbs
85%x3 115lbs
95%x1+2 125lbs

Accessory Lifts:

More Bench Presses 80lbsx10x5 (5 sets of 10)
Cable Lat Pull downs 70Lbs x 10x5
BO barbell rows, a few light sets 60lbs forget the exact weight

Conditioning:

Farmers Carry: 170lbs for 100' rest 30 seconds x 10, this was done with the trap bar.

Notes: Knees, quads a little sore from the wall balls I did yesterday (I had done front squats as well remember). I would do wall balls again but it might be better executed on a non lower body day. Today I went easy on the accessories as I wanted to be all in on the farmers carry, this hits everything in a variety of ways, so I am upping weight/reps here. I am also going to move my dips to shoulder day and introduce the rowing on bench press day. I am not counting calories at the moment either, just reading the nutritional info and making sure I get the requisite amount of protein, while being wary of the carbs For example last night we had homemade lean pork/ground beef burgers, I did not put mine on a pretzel bun...well over 200 calories for one of those, I chose the low carb bread that we found...only 50 calories per slice.

[Cantplankwell]

This morning; 1.5 hrs of pick up hockey. Lump this under fun conditioning.


This afternoon; 35 minute walk, was so nice out, spring is almost here.

[RT1957]

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

Warm up; Skip rope, a few wrist, elbow, shoulder stretches, ensure range of motion.

Bench Press Training Max: 131lbs (yes you read that right but things are going to change)

Main Lifts;

45x5
45x5

75%x5 98lbs
85%x3 115lbs
95%x1+2 125lbs

Accessory Lifts:

More Bench Presses 80lbsx10x5 (5 sets of 10)
Cable Lat Pull downs 70Lbs x 10x5
BO barbell rows, a few light sets 60lbs forget the exact weight

Conditioning:

Farmers Carry: 170lbs for 100' rest 30 seconds x 10, this was done with the trap bar.

Notes: Knees, quads a little sore from the wall balls I did yesterday (I had done front squats as well remember). I would do wall balls again but it might be better executed on a non lower body day. Today I went easy on the accessories as I wanted to be all in on the farmers carry, this hits everything in a variety of ways, so I am upping weight/reps here. I am also going to move my dips to shoulder day and introduce the rowing on bench press day. I am not counting calories at the moment either, just reading the nutritional info and making sure I get the requisite amount of protein, while being wary of the carbs For example last night we had homemade lean pork/ground beef burgers, I did not put mine on a pretzel bun...well over 200 calories for one of those, I chose the low carb bread that we found...only 50 calories per slice.

We all start somewhere....just keep at it and those numbers will go up....many people have said before me this is a marathon not a sprint...

If you want an easy way to track what you eat use myfitnesspal.com...very easy and semi-accurate enough to see whats happening with your eating and macro levels

[Cantplankwell]

We all start somewhere....just keep at it and those numbers will go up....many people have said before me this is a marathon not a sprint...

If you want an easy way to track what you eat use myfitnesspal.com...very easy and semi-accurate enough to see whats happening with your eating and macro levels

I keep hearing about fitness Pal, even one of my neighbors mentioned it the other day. I suppose I should have a look.

[Cantplankwell]

5/3/1 Cycle 3 week 3 Squat day.

Warm Ups, Skipping rope, yoga stretches, lower body mobility drills. about 15 minutes worth.

High Bar Back Squats Main Lifts:

45x5
45x5
95x3
115x3
135x2

75%x5, 150lbs
85%x3,170lbs
95%x1+2, 190lbs :

Accessory Lifts:

More Back Squats; 115x10x5
GHR 4 sets of As many reps as possible; 3, 8, 8, 8,

Conditioning:

Rowing Intervals, Row 500m, rest 1 minute, repeat...3 rounds.

Notes: Weighed in this morning: 185lbs, 39.5" waist at belly button. (weight is up, waist is not!). I was tired for some reason getting up but the workout went well despite. I found a better setting on the GHD stand...moving the back plate back after the first set to the next notch allowed everything to fire better. I no longer get hip flexor pain, all those glute bridges and childs poses are starting to work for me. Only two weeks of hockey left, I probably will take a complete week off from the gym ,conditioning everything at the end of cycle 4 instead of doing a de-load week. After this I will begin to take my diet more seriously and may even post a few pictures of my pale carcass. My squat rack is nearing completion and the temps are regular rising above freezing should be in the garage soon.

[Cantplankwell]

Regular league hockey tonight, 2nd last game, 1st game of a rare home and home series. Logged 25 minutes of ice time. Despite our early lead ended up a tie. I am Pointless in 12 games now, starting to realize Im not going to get called up

[Cantplankwell]

5/3/1 Cycle 3 week 4 De-Load Week Military Press Day

Training Max 100lbs

Warm up: the usual few sets of skip ropes and arm/shoulder mobility and stretches

Main Lifts;

45x5
45x5
40%x5 40lbs
50%x5 50lbs
60%x5 60lbs

Accessory Lifts;

More Presses: 45 lbs 5 sets of 10
YTWLs 5 sets of 6, Super set with above (yellow band)
Face Pulls 30lbs 5 sets of 10

Conditioning;

Farmers Carries 130lbs x 100' rest 30 seconds, repeat 10 times

Notes: Decided to try face pulls; the cable pulley was above the level of my head giving the cable about a 15 deg angle, not sure if that matters. Took it easy on the farmers carries as well, after all it is de-load week. Found these things called turkey bites, a spicy little sausage thing to replace the (mystery meat) ones I stopped eating months ago, half the calories, less sodium, less fat, more protein. Need to up the protein on my mid morning and mid afternoon snacks this should do the trick with a nice taste.

[NorwichGrad]

Best of luck to you.

You had mentioned you were interested in becoming a Weightlifter.

There is no such thing as 'too old' or 'too young.'

These two fine gents are my friends. They recently competed in the Masters Nationals.

BOTH OF THEM ARE IN YOUR AGE GROUP.




https://www.********.com/stephen.pow...26260034105475


https://www.********.com/danny.casey...s/770398205286


Just wanted to share because if they can do it, so can you.

Age is just a number.

Best of luck!

[Cantplankwell]

Best of luck to you.

You had mentioned you were interested in becoming a Weightlifter.

There is no such thing as 'too old' or 'too young.'

These two fine gents are my friends. They recently competed in the Masters Nationals.

BOTH OF THEM ARE IN YOUR AGE GROUP.




https://www.********.com/stephen.pow...26260034105475


https://www.********.com/danny.casey...s/770398205286


Just wanted to share because if they can do it, so can you.

Age is just a number.

Best of luck!

Thanks NG, Should be lifting in my garage in a few weeks, I will post a few CnJs and Snatches when I get back into the swing. Please feel free to comment, I value your opinion. I have my crossfit son to help me a bit, and I hope to get back to a little club lifting later in the summer. Right now I just want to get my strength numbers up and post some new PRs on my basic lifts like squats and such.

[Cantplankwell]

5/3/1 Cycle 3 week 4 De-Load Week Dead Lift Day

Training Max 245lbs

Warm Ups: Skip Rope, Yoga Stretches, Glute Bridge, various other stretches, a few cleans at 95lbs

Main Lifts;

40%x5 98lbs
50%x5 122lbs
60%x5 147lbs

Accessory Lifts

Front Squats, 85lbs 5 sets of 10, with a little speed on the reps.
Barbell Ab Roll outs, 4 sets of as many as I can do, all 8s

Conditioning;

13 minutes on the spin bike, moderate setting like a Sunday ride on a flat road.

Notes: Did not respect the light weights and strained myself a little on the deads, all good now. Shows You can get injured on low weights to, slow down and do it right. Since it is a de-load week took it easy on the conditioning as well, will probably walk 2-3 miles tonight anyway. Funny there is never anyone else my age in the gym, even in the morning like this, either they are the 35 under and the bro crowd, or much older retired folks. would be nice to BS for a minute or two with someone who is at my life experience level about lifting in general, or even trade sets on the squat rack.

[Cantplankwell]

5/3/1 Cycle 3 week 4 De-Load Week Bench Press Day

Training Max 131lbs

Warm up: Jump rope, various stretches wrist to mid section, less involved than dead lift or squat day

45x5
40%x5, 52lbs
50%x5 65lbs
60%x5 78lbs

Accessory Lifts;
More Bench Presses 52Lbs 5 sets of 10
Inclined Dumbell Flies
Dips 4 sets 6 using the purple 1 inch band with my BW.

Conditioning;
Farmers Carries; 150lbs x 100 feet, rest 30 seconds, repeat 10 times

Notes: Real light workout overall, didnt break a sweat till the dips. I could not do the farmers carrys justice today as there was goins ons that limited where I could walk with trap bar. Dumbbell flies; in keeping with my policy of trying new things in a de-load week, thought I would dredge them up, have not done them since high school, jury still out today if these are any good for me, strains my right shoulder a bit...why I dont know.

[Cantplankwell]

This morning:

Conditioning; 1.5 hours of pick up hockey, higher turnout so it was much higher pace which was nice, also paired up with a good D partner which was good too. Unfortunately last Sunday skate until early Sept. Ready for summer anyway. Not sure how I am going to replace this type of conditioning, I dont want to straight 5k run as much as in past years. If so it will probably be more intervals and hill sprints a couple of days per week.


This evening:

Cardio ;35 minute walk, good pace. Less and less snow everywhere.

[Cantplankwell]

Regular League Hockey tonight logging 22 minutes of ice time, again we had the early lead but ended in a draw. Thats it till September. Time to get serious with the lifting now. Last deload lift on Thursday and then taking a break till monday when I will start my 4th cycle of 531.

[Cantplankwell]

todays easy cardio; 35 minute walk

I know.... I got to get to some lifting this week

[Cantplankwell]

5/3/1 Cycle 3 week 4 De-Load Week Squat Day

Training max 200lbs

Main Lifts;

45x5
45x5
40%x5 80lbs
50%x5 100lbs
60%x5 120lbs

Accessory lifts;

Low Box Squats (14" Box) 45lbs 1x10, 65lbs 4x10.
dumbbell box step ups 20lbs 20" side , 3 sets of 10

No Conditioning, just light cardio:

35 min easy walk,

Notes: Battling my 3rd cold/flu since turn of the year so I decided to work in the garage today, made due with my makeshift timber squat stand, my rack is now finished and getting painted hope to have it installed week after next.This week I purchased a incline/flat bench, dip station attachment, some more bumpers (20kg) and a 20lb wall ball this week, only need a few more items, one of them I hope will be a GHD stand and trap bar. The box squats were quite a revelation, I am very weak in this area around 14" just above ATG to parallel, I am going to work this zone now, high or low reps not sure?

[Cantplankwell]

Cold almost gone, beautiful out today time for the annual first 5k of the year: run at A blistering 29 min 41 seconds.

[mirroroferised]

I'll have to sub into a journal with a guy who runs 531 and plays some shinny hockey!

[Cantplankwell]

I'll have to sub into a journal with a guy who runs 531 and plays some shinny hockey!

Makes the world go round !

[Cantplankwell]

5/3/1 Cycle 4 Week 1 Military Press Day

Training Max 105lbs

45x5
45x5
65%x5, 70lbs
75%x5, 80lbs
85%x5+1, 90lbs (Most weight I have done for 5 or more reps)

Accessory Lifts

More Military Presses; 57.5 lbs, 5 sets of 10, some speed work in there
Dips; 3 sets of 8 (BW with the purple 1" band)

Conditioning;
Time today only allowed me to "test" out the bear complex. 1 rep= power clean, front squat, push press, back squat, push press. I did about 7-8 minutes worth of this at 65lbs, taking about a 20 second rest between reps...I like this. This would be good at 40 to 60kg 1 rep, EMOM for 10-15 minutes.

Notes; Last night worst night of sleep in a long time, got up late but persevered which shows that even on a bad day you can get something done, dont quit..so something. Also, like up north ;THE BEAR RULES

[Cantplankwell]

5/3/1 Cycle 4 Week 1 Deadlift Day

Training Max 255lbs

Warm-Up, skip rope, various yoga stretches,

Main Lifts:

135x5
175x5
75%x5, 191lbs
80%x5, 204lbs
85%x5, 216lbs

Accessory Lifts:

Front squats, 100lbs 5 sets of 10
Seated Box Jumps, 3 sets of 10 24" box

Conditioning;

Beginners Snatch Complex, 1 rep= 1 snatch deadlift,+1 snatch high pull,+1 power snatch 8 reps, 30 second rest 30kg

Notes:

Thought it would be best to throw in another oly derivative complex in for the conditioning, need to start making the transition back into these lifts. Have not done any "snatching" since last september...it was a tough go I am not used to heaving the weight over my head in a frightened scarecrow pose...while jumping down at the same time, believe me there was a fair bit of arm pull and press out going on! In my "warm up" I clipped my nose with the PVC pipe LOL. The last rep was the best of the lot. This will soon morph into a 10min EMOM until I got the light weights down then I will probably make it first before the deadlift do I can start moving some weight and make an honest go of it. Snatch...Most awesome move in weight lifting.

[Cantplankwell]

Evening cardio, raining out so hit the spin bike; 34 minutes moderate pace.

[mirroroferised]

85%x5+1, 90lbs (Most weight I have done for 5 or more reps)

Nice work man!

[Cantplankwell]

5/3/1 Cycle 4 Week 1 Bench Press Day (or attempting to catch up to the Brahs)

Training Max 136lbs

Warm up, Skip rope, easy 500m row, upper body stretches

45x10
45x6
75%x5, 102lbs
80%x5, 109lbs
85%x5+1, 115lbs

Accessory Lifts

75lbs 5 sets of 10, quick speedy punchy on this one.
Bent over barbell rows 65lb 3 sets of 10,

Conditioning;

Farmers Carrys, 180lbs for 100' 30 second rest, x8

Notes; Weigh in today 185lbs and holding steady...waist down a little to 38.75"! (relaxed) something is going on here, could this be some sort of recomp symptom? Even though I am not really recomping, just eating slightly above maintenance most days trying to hit my protein target, while looking to keep fat in check. While setting up for my rows I sliced the back of my hand on something and leaked all over the place, I had to clean up and disinfect the equipment and area and bandage it which took 20-30 minutes delay. Since I was running out of time I had to hurry up an minimize reps/sets on the rows and farmers carrys plus the wrap on my hand made it difficult to grip the trap bar. Looking forward to doing my squats at home tomorrow, bench day is the only day I have to go to this gym anymore, its OK to bleed all over the garage.

[Cantplankwell]

Nice work man!

Thanks for your support. The mil presses from here on in are going to be a grind, from what I understand its the wall most folks run into first. I cant imagine ever getting to a body weight press.

[polishedball]

Great work love seeing that 5/3/1 work being done. Been thinking about trying a 3/2/1 wave sets myself.

[Cantplankwell]

Great work love seeing that 5/3/1 work being done. Been thinking about trying a 3/2/1 wave sets myself.

Thanks PB I think its a very sound program for a masters lifter. I find the 5s the hardest day actually.

[Cantplankwell]

5/3/1 Cycle 4 Week 1 Squat day

Training max 210lbs

Warm ups; skip rope, yoga stretches, dislocates, all kinds of stuff

Main Lifts

45x6
45x5
95x5
115x4
135x3
75%x5, 157lbs
80%x5, 168lbs
85%x5+1, 179lbs

Accessory Lifts

More Squats; 100lbs 5 sets of 10
Box steps ups; 20" box Bw+50lbs...3 sets of 10

Conditioning; Wall Ball Shots, 20lb Dynamex Ball, 10 shots EMOM for 10 minutes

Notes: Wall Ballz are a bitch I hate them...they are good for you though, maybe nearly as good as farmers carries, so I will throw that one in periodically, I better the FN ball cost me $100.00. Picked up a cheap chrome trap bar today, my home gym is almost complete. All I need is a GHD stand, might pull the trigger on that Titan fitness unit. Boy how times have changed last night was dirty cheat meal night everyone had burgers and rings, I had two spicy habanero chicken burgers...brought them home and threw the buns and sauce away, steamed some green beans and chowed down

[Cantplankwell]

Light cardio today: 40 minute easy walk

[Cantplankwell]

5/3/1 Cycle 4 Week 2 Military Press Day

Training Max 105 lbs

Warm Up, Skip rope, stretches, 10 min worth of stuff.

Military Presses

45x6
45x3
65x3
80%x3, 84lbs
85%x3, 89lbs
90%x3+2 95lbs

Accessory Lifts

More Mil Presses, 67.5x5 sets o' 10
Dips, 3 sets of 8, 1 set of 6, BW with the help of 1" purple band

Conditioning;

"The Bear Complex" :1 rep 30kg= 1 power clean+front squat+push press+back squat+push press...1 rep; EMOM for 10 min.

Cool down

25 minute easy walk.

Notes: Good productive day on the presses, pretty much have to wear a belt and wrist wraps now. The dips are getting easier, once I hit 5 sets of 10 with the purple band its time to drop "down a band" I guess.

[Cantplankwell]

Evening Cardio: 45 min easy walk