Rod's 5/3/1 Log

[rodstewart]

Hey all, quick rundown of where I'm coming from:

At my heaviest (approximately 10 years ago), I weighed 621 pounds. I'm not talking "Jerry Springer lying in the bed waiting on a forklift" 621 pounds, I was still mobile and active in everyday life. In fact, I can't imagine how much strength I must have had just to keep walking / running around.

I did the gastric bypass surgery as I was beginning to experience health issues. I wish I had access to barbell training knowledge then, like I do now, but things are as they are. Through the surgery, I was able to lose down to my lowest weight of 225. I've been back as high as 298, but I tend to stay around the 250 range these days. As you can imagine, I also lost a ton of muscle mass. At one time, I could leg press over 1300 pounds, last time I tried I couldn't manage 400.

I did the Starting Strength program for about 6 months and while I did make some pretty massive increases, I'm still below what most charts show for "novice" strength. I moved away from SS because the increases were becoming far less frequent and I wanted a bit more variety to stay motivated. I think that my diet holds me back quite a bit, but I'm working with people to find solutions to that.

Monday of this week (12/2/2013), I performed my first 5/3/1 workout. Eventually, I'll switch to a more varied template (Simplest Strength probably), but I decided to go with BBB for one cycle for simplicity sake.

Where I'm going:

Throughout 2014 (and maybe 2015), I'll be saving money for my excess skin removal surgeries. In the meantime, I would like to build as much muscle as I possibly can. Basically, we're refinishing a classic muscle car in 1-2 years and I want to be sure the engine is N.O.V. before I repaint it.

Training Max (all estimated from last Starting Strength 5-rep set):
Press: 95
Deadlift: 240
Bench: 150
Squat: 230

Log so far:

Monday, 12/02/2013
Military Press
5x45
5x50
3x60
5x65
5x75
10x85 (5+)
5x10x45

Assisted Chinups:
5x10xBW

Tuesday, 12/03/2013
Deadlift
5x100
5x125
3x145
5x160
5x185
7x210 (5+)
5x10x75

Hanging Leg Raises
2x15xBW
(These DESTROYED my core, love these things. Only did two sets because of a work commitment. I decided the BBB deadlift sets were more important and spent the time on them)

Wednesday, 12/04/2013
20 minutes (20s high, 40s low) HIIT (rowing)

[rodstewart]

So far, I'm loving 5/3/1, but it definitely feels like a lighter workout than Starting Strength. Especially on my BBB sets, which I started at 30%. Since the BBB sets are so light, I've been focusing on doing them as explosively as I can.

Did dumbbell rows tonight also, except I don't have dumbbells, so I used my grip plates. Started at 25 and then moved to 35. I could have probably used a 45 pound plate, but the size of it limited my ROM too much.

I like the approach Jim has taken with 5/3/1, in that overall conditioning is important, not just the ability to move large weight. I've never really done anything remotely athletic. As I get further into lifting and trying out different conditioning tools (rowing, barbell complexes, hopefully I'm going to find a Prowler soon) it's fun to discover what my body is capable of. It's even more fun to find I can do something this week that I couldn't do a month ago.

Overall, I'm disappointed with my current level of strength, but I think back to what it was like in July (when I first started Starting Strength) and then I think about what it will be like next July. And then I get my ass under that bar.

Tonight's workout:

Thursday, 12/05/2013
Bench Press
5x65
5x80
3x95
5x100
5x115
10x130 (5+)
5x10x50

Dumbbell Row
1x10x25
5x10x35

[rodstewart]

Fell asleep early Friday night and missed working out, made up for it today.

Saturday, 12/07/2013
Squat

5x95
5x125
3x145
5x155
5x180
7x205 (5+)
5x10x75

Leg Curl

1x10x90
1x10x125
3x10x115

[rodstewart]

Still recovering from the flu, went to the doctor and got some meds Monday night. Decided to take advantage of the "I'm not doing jack shit" template tonight. Got in, hit my main lift, and got out.

Tuesday, 12/10/2013
Deadlift

5 × 100
5 × 125
3 × 145
3 × 170
3 × 195
5 × 220 (3+)

[rodstewart]

Got the GHR in today, Rogue Abrams GH-1. My main concern was the foot pad being large enough for my foot / toes to be able to drive into the plate and it ended up being plenty large enough.

I was actually able to eek out a couple of decent looking reps, which surprised me. I've done plenty of hamstring exercises in the past (Leg Curls, RDLs, etc...) but I've never felt anything just slam the hamstrings like this thing does. Definitely glad I got this. After a couple of sets of 3-4 reps, my left hamstring was begging for mercy.

Flipped over and tried sit-ups, but I pulled something in my abs Monday night while doing chin-ups and it wasn't too happy. Managed a couple of sets of 5 and then called it since today is supposed to be a rest day.

Really looking forward to incorporating this into my workouts. Planning on taking Wendler's advice and using this almost every day until I can do a decent set of 8-10 reps.

[rodstewart]

Thanks for the replies everyone. Today was bench press day and everything in the workout just felt great. Still recovering from the flu, so today was going to be a "get in and get out" day, but felt great once I was in so I just kept going. On the 3+ set, my goal was 5, but ended up pushing out 7.

All dumbbell rows were performed with a 35-pound plate.

Bench Press

5x65
5x80
3x95
3x110
3x125
7x140 (3+)
5x10x50

Dumbbell Row

5x10x35

[rodstewart]

Friday, 12/13/2013
Squat
5x95
5x120
3x145
3x170
3x190
4x215 (3+)

Band-Assisted GHR
5x10xBW

[rodstewart]

This flu has had my ass kicked, so I haven't been posting, but I have still been lifting! My mental goal for the + set was 5, I was very surprised when they just kept coming. I was barely doing 3x5x95 on Starting Strength 3 weeks ago, I had actually had to reset back down to 80. I really enjoy the Press, happy to be progressing on this lift.

Also, the GHD situps are nothing short of absolutely brutal, love them.

Monday, 12/16/2013
Military Press
5x45
5x50
3x60
5x75
3x85
9x90 (1x+)

Assisted Chinups
3x10xBW

GHR Situps
3x10