5/3/1 Training 2 days per week

[Jude]

47 years old. Started lifting at age 36 via Bill Philips Body For Life. Currently weigh 260 lbs. with a 47" belly @ 5'11" tall. Too fat. Got Starting Strength and DVD 4 years ago. Got Wendler's book too. Recently submitted some squat videos for critiquing. Got positive feedback and suggestions for improvement. I will submit some OHP, Deadlift, & Bench Press videos soon. Still learning how to use Tablet camera and youtube.

Military Press: Current 1 Rep Max=186 lbs.

Deadlift: Current 1 Rep Max=320 lbs. VERY BAD AT THESE RIGHT NOW, NEED HELP!

Trap Bar Deadlift: Current 1 Rep Max=455 lbs, switching to Conventional now.

Bench Press: Current 1 Rep Max=310 lbs

Squat: Current 1 Rep Max=400 lbs

I am just finishing up the 1st cycle of 5/3/1. I will copy and paste previous workouts.

[Jude]

THE FOLLOWING IS THE LOG OF MY FIRST CYCLE - THE LAST 3 WEEKS -I WANT TO KEEP MY LOG HERE NOW

I. Tonights workout was done in 65 minutes. I like to keep the workouts between 60 - 80 minutes. I superset to keep the pace moving.

OHP: 1x5x65lbs, 1x5x85, 1x3x100, 1x5x110,1x5x125, 1x5+3x145
Assisted pull-ups: 3x8x gray band from iron woody fitness
Deadlift: 1x5x135, 1x5x155, 1x3x175, 1x5x190, 1x5x220, 1x5+1x250 (trying to increase my strength in the conventional deadlift from shitty to sucky)
Sidebends: 3x10x35
dumbbell tricep extensions: 2x8x25's
Curl: 2x8x50


II. Tonights workout was 90 minutes. About as long as I can stand it.

Squat: 1x5x145, 1x5x180, 1x3x215, 1x5x230, 1x5x265, 1x5+1x305 - felt good but wanted 8 reps on my last set.
Bench Press: 1x5x110, 1x5x140, 1x3x165, 1x5x180, 1x5x210, 1x5+3x235 - good set 8 good reps
Accessory work:
db bench superset with db rows. 4 set of 8 reps
RDL: 2 sets of 10 reps
Hanging leg raises - 1 set of 10 reps
I ran out of enthusiasm with RDL and ab work. Mind was elsewhere - can't do more than 90 minutes in the garage gym.

III.
Last night I was excited to do sled drags. My new straps from Spud Inc. arrived. I bought the sled from New York Barbell Company and the cables they give tore up my hands. The ends are frayed where the loops are. This set up is much better.
My other neighbor was sitting out front last night. He walked down the driveway, asked how much weight was on the sled, seemed impressed, then went back to his chair.
I also bought the upper body strap from spud too. I played around with some upper body sled dragging moves and lower body sled dragging moves for 30 minutes. The lower back, quad, hamstring, and calf blood pumps are insane!

IV. Got a midday workout in today. EXTREMELY RARE. Only happens when I am on leave.

OHP: 1x5x65, 1x5x85, 1x3x100, 1x5x110, 1x5x125, 1x5+5x145
Deadlift: 1x5x135, 1x5x155, 1x3x185, 1x5x190, 1x5x220, 1x5+3x250 - Big time lower back blood pump - uncomfortable for a few minutes.
Shrugs:2x10x185, 1x10x235
Pulldowns: 3x8xpin#11 (I was at work gym, they have a lat pulldown machine, did these instead of assisted chins/pullups.
Sidebends: 3x10x40
CGBP: 1x10x135, 1x10x205
Curls: 1x8x35's, 1x6x40's
Everything, plus 10 minutes on the rower, done in 85 minutes.
Practicing and progressing on Conventional style deadlift.

V. Squat and Bench Press night.

Squats: 135, 185, 215, 250, 285, 320 for 3 +2.
Bench: 110, 140, 165, 195, 220, 250 3+3
For accessory work I did db bench, db row, SLDL and Hangin leg raises.

VI. Yesterday did a half hour of sled dragging.

VII. Last night I spent 30 minutes on the elliptical then attempted to do some foam rolling. Foam rolling is painful, duh, and a little awkward. I saw on ebay 2 posters that show all kinds of foam rolling exercises on it. 1 poster for upper body and 1 poster for lower body. I am going to order them.

So far I have really "enjoyed" sled dragging. 30 minutes goes by quickly, the entire lower half of my body gets an insane burn and blood pump, and I get to do some useful upper body movements with the straps. I have been doing 15 minutes of sled dragging with the belt around my waist walking frontwards and backwards then I switch to the straps and do another 15 minutes of rowing, pulling, pressing type movements.

I have noticed that the lower body REALLY gets worked. On my 2 weightlifting days I will not do any extra lower body assistance work. Squats and Deadlifts only. I will cut back on the assistance stuff too. I do well with 5 lifts per workout.


VIII. Got in another 30 minutes of upper and lower body sled dragging tonight. Let's see how deadlifts feel tomorrow.

IX. Thursday night's workout
1 hour 23 minutes.

OHP: 1x5x65, 1x5x85, 1x3x100, 1x3x115, 1x3x135, 1x3+4x150
Deadlift: 1x5x115, 1x5x145, 1x3x175, 1x3x205, 1x3x235, 1x3+2x260
Assisted pull-ups
Dips
Side bends
Forgot to do shrugs - good workout. Dialing in deadlift form. Big belly gets in the way when setting up for the pull. Really annoying

X. I have some videos up of tonights/last night's work out. Please check them out and offer your comments.

Squat: 1x5x135, 1x5x185, 1x3x215, 1x5x265, 1x3x305, 1x1+1x340
Bench Press: 1x5x110, 1x5x140, 1x3x165, 1x5x210, 1x3x235, 1x1+4x265

This was the first time using my Kindle Fire HD's video camera. Please offer some suggestions on the shot framing. I am in my garage so "it is what it is" in regards to size, lights, and available shooting angles. The videos are uploaded and I turned off the privacy settings.

For assistance I did a tri-set of db rows, curls, and hanging leg raises. 3 sets of 8-10 reps. A good way to finish!

XI. Last night was sled dragging night. I am up to approximately 100 pounds on the sled using the belt for 15 minutes. Then I take off half the weight and use the upper body straps and go for another 15 minutes. Even though I am just walking back and forth I really get a cardio workout - breathing hard and sweating after 3 minutes. I am enjoying this for now.

This paragraph will bring me current. Last night I walked around the park for 45 minutes. Covered about 1 mile. Tonight is supposed to be Deadlift and OHP night. Have a friend in town and might delay the workout until tomorrow or Saturday. I will shoot some video and put them on the forum when I do get the workout in.

[Jude]

Where do you all suggest I post future videos? Technique Forum? Coaches Forum? Both? What is the proper procedure here? Thanks.

[Jude]

I am still adapting to sled dragging and assistance work. I may vary the assistance work a little but I will try to stay consistent. Sometimes time gets away from me and I won't set up the trap bar for shrugs, or, I will grab dumbbells for curls instead of loading the bar. Etc. It is my intention to get dips and chins done on Deadlift / OHP night and rows and curls on Squat/Bench night. Abs on both nights too.

[Jude]

I came across a Starting Strength certified coaching duo through a coworker of mine, Emily and Diego, in downtown Baltimore. They seem willing to spend 3-5 Saturday sessions, 1-1, to tutor and supervise my technique on the lifts. The price is right. I am looking forward to this.

[Jude]

Saturday's Workout: Cycle 1, Week 3, Deadlift, Press

Press: 1x5x65, 1x5x85, 1x3x100, 1x5x125, 1x3x145, 1x1+5x160
Posted some videos of these in Coaches Q&A.
Deadlift: 1x5x95, 1x5x145, 1x5x185, 1x5x235, 1x5x275, 1x5x315. I am not following the programming because the deadliest is a work in progress, new to this style.
Posted videos of these in Coaches Q&A too.
For my accessory work I did a tri-set of assisted pull ups, dips, and side bends for 3 sets of 8 reps.

I am consciously working on my form and posting videos for critiquing. I work out alone in the garage and have never taken any kind of class or played varsity sports that involved spending time in the weight room with coaches. I never lifted weights until age 36.

[Jude]

Monday Night:
Squats: 1x5x145, 1x5x185, 1x3x225, 1x5x245, 1x5x275, 1x5x310
Bench Press: 1x5x115, 1x5x140, 1x3x170, 1x5x185, 1x5x210, 1x5+3x240
Assistance: barbell rows, hanging leg raises, dumbbell curls - 3 sets of 8
Belly down 1/2 inch to 46 1/2"
Squats were tough due to sled dragging on Sunday afternoon. Should put another rest day in between sled dragging and squatting.

[Jude]

I had some free time - well sort of - in the middle of the day and started reading all the stuff in the forum that I should have read before posting. FAQ and all that. WOW! There is a lot of work put into this forum! All the questions I have are addressed a million times over! The reading requirement is high but the reward for doing so is exceptional. I may just RTFF for the next month or 2. If anyone reads this and is feeling generous please send me a link to an over 45/50 lifter who has adapted the Texas Method successfully. It may be too much for me at 47. I am sure it has been expertly tweaked by now though. Thanks.

[Jude]

On Thursday night I did light squats and OHP. I followed with some inverted rows and pull ups. Not a real serious strength training workout.

[Jude]

On Sunday I went to Fivex3 up in Fells Point, Baltimore for training on squat and deadlift technique. Very helpful. If you are unsure of your technique find a Starting Strength certified coach close to you. I am glad I did this. Going back next Saturday. Now I am searching Texas Method and 5/3/1 and trying to figure out where to go next. I have been using 5/3/1 for a couple of years now. I think I will stay with ascending sets instead of sets across or mix both ideas. Sets across for squats and deadlifts until I stall and 531 sets and reps for press and bench. I'll keep reading.