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Old Coach 5-3-1 Training Log
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37hits
Level 1

Join date: Dec 2006
Posts: 48

I have been on this site for many years and thought that I would create a training log to get some feedback/motivation. I took some time off from lifting for several bad excuses and I have been doing 5-3-1 for a little while now. I started with my maxs being very moderate at best.

I have lost some muscle mass and fat, down to 250 from 275. I have some old shoulder/knee issues that bother me from time to time but no structural damage, just years of use. Any suggestions are welcome.

Age 44
6'1 250lbs

Current Training Max

Overhead Press - 160
Deadlift - 360
Bench Press - 315
Squat - 280

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37hits
Level 1

Join date: Dec 2006
Posts: 48

3/26 workout

I did not have much time due to make-up baseball game tonight, just stuck to the 5-3-1 lift.

Overhead press:

5x65
5x80
3x100
3x130
3x140
7x145

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37hits
Level 1

Join date: Dec 2006
Posts: 48

3/27
Another game tonight, 5-3-1 workout only.

Deadlift (with trap bar)

5x145
5x180
3x220
3x290
3x310
10x325

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37hits
Level 1

Join date: Dec 2006
Posts: 48

3/29

Had enough time to get a better workout tonight.

Bench press 5-3-1

5x130
5x160
3x190
3x255
3x270
7x285

13x275 using slingshot

5x10 (90lb) Military press with fat gripz

dumbell rows (90lb) with skull crusher (90) superset x 3

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bulldog9899
Level

Join date: Jan 2010
Posts: 4417

Welcome to the not totally over the hill crew.

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fatInIC
Level 3

Join date: Jan 2003
Posts: 158

A "little while"?

315 BP is a pretty impressive number to start at after a long break. I am envious.

37hits wrote:
I have been doing 5-3-1 for a little while now.

Age 44
6'1 250lbs

Current Training Max

Overhead Press - 160
Deadlift - 360
Bench Press - 315
Squat - 280

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cavalier
Level

Join date: Jan 2011
Posts: 3327

Welcome.

What were you doing before the hiatus? I'm guessing a lot of years in sports and/or lifting?

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37hits
Level 1

Join date: Dec 2006
Posts: 48

For a while I was hard at it, too hard I think and was getting nagging strains and such that I had hell recovering from. 5-3-1 works much better for me as it paces my progress. I coach football and baseball at the HS level in Texas, hard to stay on track during football season. I am an old ranch raised Oklahoma kid who has always been country strong, just trying to stay that way.

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cavalier
Level

Join date: Jan 2011
Posts: 3327

Whereabouts in Texas? I used to live in Dallas.

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37hits
Level 1

Join date: Dec 2006
Posts: 48

I live in Allen.

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cavalier
Level

Join date: Jan 2011
Posts: 3327

Cool! Ever make it down to Metroflex in Arlington where Ronnie you-know-who trains?

I used to train in a nice place in Addison called The Gym - no, really, that's its name. Corner of Trinity Mills and Midway, I believe. They have some fairly hardcore guys train there.

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37hits
Level 1

Join date: Dec 2006
Posts: 48

I usually work out at my school's indoor facility, nice and quiet.

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37hits
Level 1

Join date: Dec 2006
Posts: 48

3/31

I managed to get my squat workout squeezed inbetween home depot trip and our baseball game this afternoon.

Squat 5-3-1

5x135
5x145
3x175
3x225
3x245
8x255

I increased the weights a little on the earlier sets to speed up changing of weights. Knocked it out in 18 min.

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sundown
Level 2

Join date: Mar 2012
Posts: 48

Looks like you are starting out pretty good for being off for a while.

You just doing straight 5/3/1 for strenth in the powerlifting movements?

I'm considering a switch to it soon with the BBB version. I'm still debating but have 2 weeks to decide.

Do you like those fat gripz?

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37hits
Level 1

Join date: Dec 2006
Posts: 48

I really like the fat gripz, adds something different to the lift.

I normally do the BBB version of 5-3-1 but during football and baseball season when i am the most busy, i often have to stick to the plain 5-3-1 lift due to time and energy. Give the BBB a try, it's good stuff!

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Led
Level

Join date: Jan 2012
Posts: 193

Nice work in here 37, good to see you posting and definitely nothing wrong with being an Oklahoma raised ranch kid. Just started my first 5/3/1 4 weeks ago and so far, liking it a lot.

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37hits
Level 1

Join date: Dec 2006
Posts: 48

4/2

Good workout tonight.

Overhead press

5x65
5x80
3x100
5x120
3x140
7x155

Medium grip incline
5 sets of 10 with 155 and fat gripz.

close grip pulldowns
5 sets of 10 with 165

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Led
Level

Join date: Jan 2012
Posts: 193

Good work on the OHP's

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37hits
Level 1

Join date: Dec 2006
Posts: 48

4/3
Another good workout. Had baseball game scheduled but storms pushed that to later in the week.

Trap Bar Deadlift

5x145
5x185
3x225
5x270
3x310
10x345

I wanted to do something different with the BBB so...

10 sets of 3 with 225

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37hits
Level 1

Join date: Dec 2006
Posts: 48

4/6

Not bad for a workout that came after fishing and honey do's.

Bench Press

5x135
5x160
3x190
5x240
3x270
6x300

6x315 with sling shot

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37hits
Level 1

Join date: Dec 2006
Posts: 48

4/7

squat day, not very happy with my squat at all, a little over a year ago i was around 450 and now i am good to get 315 without dying. I am going to start sprinting on the off days as that help with the legs, a work in progress right?

5x135
5x140
3x170
5x210
3x240
5x270

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37hits
Level 1

Join date: Dec 2006
Posts: 48

4/8

Happy Easter

Sprints

10 x 50 yards

Felt good, been a while since i have ran.

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37hits
Level 1

Join date: Dec 2006
Posts: 48

4/9

Deload week

Overhead press
5x65
5x80
3x100
5x100
5x105
5x115

I also ran a 60yd sprint after each set. Felt real good.

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Derek542
Level 5

Join date: Oct 2002
Posts: 12755

Welcome fellow Texan (transplant) keep up the good work.

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37hits
Level 1

Join date: Dec 2006
Posts: 48

4/11

Deload
Deadlift

5x145
5x185
3x225
5x225
5x235
5x255

Ran again between sets, weight down to 249.

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