cwd's 5-3-1 log

[Charlie Davies]

Male, 5'10", 185lbs, 47 years old, 20-25% body fat (just a guess)
My Starting Strength log is here: https://startingstrength.com/resources/forum/showthread.php?t=32487

Switching away from SS finally after many stalls -- my initial linear gains are done even though I'm still quite weak.
- sleeping enough? yes
- clean diet? yes
- smoking/drinking/drugging excessively? no
- eating enough? yes (fatter than any time in my life)
- microloading? yes
- light squats on Wednesday? yes
- got coaching for form? yes (SS seminar)

The only reasonable thing I haven't done is to get my T tested and possibly supplemented. I'm still thinking of doing that.

My very modest goals for 2013 are:
- 20% increase in strength (to a squat 1RM of 275lbs).
- body fat decrease to 15%
- heal my nagging hip tendinitis

Here's my plan:

Warmups to include some/all of: skip rope, rolling & tumbling, turkish get-ups, goblet squats

Monday: bench intensity, 3x10 press volume, 2x10 DB rows, 2 sets of chins
Tuesday: squat intensity, 5x3 power cleans, loaded carry
Wednesday: 20 minute walk
Thursday: press intensity, 3x10 bench volume, 2x10 DB rows, 2 sets of chins
Friday: deadlift intensity, 5x5 squat volume, loaded carry
Saturday: 4 100yd sprints
Sunday: 20 minute walk

Intensity is warmups plus one as-many-as-possible set intended to be 5+ on week 1, 3+ on week 2, 1+ on week 3. Then week 4 is a light deload week before upping weights and starting over. Weight for volume and other assistance work is whatever works. I'll start very light to avoid excessive soreness.

[Mr_Rogers]

You're still stronger than when you started Charlie, what else can you ask for?

Sometimes a less aggressive program can be a good thing. I've read that (or similar thinking) in a lot of the competitive logs. 531 may just fit your life demands better, good luck!

[Charlie Davies]

Thanks, Craig! Yes I don't regret doing SS, and would recommend it to anyone starting out.

My initial strength was very low, so my gains have been enormous by my own standards. As an old D&D nerd, I think of it as raising my STR ability from 5 to 11. Two more points and I could qualify for Fighter class!

[Charlie Davies]

Well rested & fed, not sore.
BW 184.4

Warmups: hop x50, roll & somersault, goblet squat 20 x10, TGU 20xlb x2 L,R
Bench: 45 x5 2 sets, 85 x5, 97.5 x5, 115 x5, 127.5 x10
seated press: 45 x10
DB row: 20 x10 2 sets
seated DB press: 20 x10 L,R
chins bw: x7,x8

Assistance pressing was deliberately light, I'm not used to sets of 10. Will do more weight and more sets next week.

[Charlie Davies]

Diet, sleep good, mild DOMS from yesterday.

Warmups: Hop x50, roll & tumble, TGUs 25 x2 L,R
Squat: 45 x5 2 sets, 95 x5, 135 x5, 160 x5, 180 x9
Power Clean: 45 x2, 95 x2, 122.5 x3 5 sets
Farmer's walk: 2,30lb db to failure, then walk back

I'm shopping for a used adjustible DB set on craigslist, for loaded carries. But January is a bad month to buy used exercise equipment. Probably around April the pickings will be good.

[Bryan Dobson]

Looking good, starting light is smart on the all the lifts including assistance work. Your reps are showing that you started right. You can slowly add weight to them once you understand how your body responds to the program.

[Charlie Davies]

Thanks, Bryan. I just chose targets exactly as specified in the 5-3-1 book. I seem to be hitting 9-10 reps on the 5+ week which is just right for the first cycle. I should be able to run several months before needing a reset, so long as I stay healthy.

[Charlie Davies]

Diet and sleep good, traps still sore.
Bw 185.6

Warmups as usual.
Press: 45 x5 2 sets, 65 x5, 75 x5, 85 x9
Bench: 45 x5, 95 x10 2 sets
DB bench: 30 x10 L,R
DB row: 25 x10 L,R, 30 x10 L,R
Chins BW: x8,7

I need heavier dumbbells.

[gForce]

Been lurking your log for a while - nice work. We seem to be in similar places training-wise. Subscribed!

[Charlie Davies]

Thanks gForce. It looks like you're a little ahead of me.