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  1. #61
    Registered User Cantplankwell's Avatar
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    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.
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  2. #62
    Registered User Cantplankwell's Avatar
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    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.
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  3. #63
    Recovering Weakling RT1957's Avatar
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    Originally Posted by Cantplankwell View Post
    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
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

    "Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson

    "You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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  4. #64
    Registered User Cantplankwell's Avatar
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    Originally Posted by RT1957 View Post
    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.
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  5. #65
    Registered User Cantplankwell's Avatar
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    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.
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  6. #66
    Registered User Cantplankwell's Avatar
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    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
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  7. #67
    Registered User Cantplankwell's Avatar
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    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.
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  8. #68
    Registered User NorwichGrad's Avatar
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    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.facebook.com/stephen.pow...26260034105475


    https://www.facebook.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!
    This above all..
    To thine ownself be true..
    And it must follow, as the night the day..
    Thou can'st not then be false to any man..
    -----------------------------------------------
    Bros, my Weightlifters and Powerlifters are my credentials.
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  9. #69
    Registered User Cantplankwell's Avatar
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    Originally Posted by NorwichGrad View Post
    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.facebook.com/stephen.pow...26260034105475


    https://www.facebook.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.
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  10. #70
    Registered User Cantplankwell's Avatar
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    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.
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  11. #71
    Registered User Cantplankwell's Avatar
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    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.
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  12. #72
    Registered User Cantplankwell's Avatar
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    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.
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  13. #73
    Registered User Cantplankwell's Avatar
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    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.
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  14. #74
    Registered User Cantplankwell's Avatar
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    todays easy cardio; 35 minute walk

    I know.... I got to get to some lifting this week
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  15. #75
    Registered User Cantplankwell's Avatar
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    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?
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  16. #76
    Registered User Cantplankwell's Avatar
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    Cold almost gone, beautiful out today time for the annual first 5k of the year: run at A blistering 29 min 41 seconds.
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    I'll have to sub into a journal with a guy who runs 531 and plays some shinny hockey!
    365 255 480 in April! ...2019
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    Registered User Cantplankwell's Avatar
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    Originally Posted by mirroroferised View Post
    I'll have to sub into a journal with a guy who runs 531 and plays some shinny hockey!
    Makes the world go round !
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    Registered User Cantplankwell's Avatar
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    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
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  20. #80
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    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.
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    Evening cardio, raining out so hit the spin bike; 34 minutes moderate pace.
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    Originally Posted by Cantplankwell View Post
    85%x5+1, 90lbs (Most weight I have done for 5 or more reps)

    Nice work man!
    365 255 480 in April! ...2019
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  23. #83
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    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.
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  24. #84
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    Originally Posted by mirroroferised View Post
    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.
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  25. #85
    Registered User polishedball's Avatar
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    Great work love seeing that 5/3/1 work being done. Been thinking about trying a 3/2/1 wave sets myself.
    My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421

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  26. #86
    Registered User Cantplankwell's Avatar
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    Originally Posted by polishedball View Post
    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.
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  27. #87
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    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
    Last edited by Cantplankwell; 04-07-2017 at 06:16 PM. Reason: forgot some words
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    Light cardio today: 40 minute easy walk
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    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.
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  30. #90
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    Evening Cardio: 45 min easy walk
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