Posted: 9/20/2025 1:10:15 AM EDT
[Last Edit: Hank][Edited]
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Came in here looking for the old 5/3/1 thread and it appears to be gone. Now I'm sad. ETA: this is the new one. |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
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770 pages gone to the archives. Like tears in rain... Time... to lift... |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
|
Let’s kick off this new thread with a test week. I did 5/3/1 and dabbled in powerlifting yeeeeeeears ago. Went back to school, got my masters degree, ready to get back to it as I have turned into a completely weak sack of soft. Spent the last week getting new 1RMs and getting used to moving under the bar again, here are the new maxes: squat: 315 (ugly, likely back this down for TM calc) bench: 175 dead lift: 275 press: 125 Haven’t picked a template yet, reading through Forever currently. Got any recommendations for a 47yo that just got back to it? Lifting for strength and life/longevity, not competition. |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
|
Ah, yes. The first squat day in yeeeeeeeeeeeeeeears. Decided on running a few cycles of SLFBBB. Stretch/warm up/jumps Squat: 5 @ 165 5 @ 190 9 @ 215 3x10 @ 145 Superset OHP w/ barbell row 5x10 Crunchies 5x10 Did not do any direct conditioning as today was a 14k step day as it was, ha. |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
|
Missed a day, back in bench today Warm up, stretch - forgot all about jumps/throws 5 x 95 5 x 115 10 x 125 3x10 @ 95 5x10-15 dumbbell row (not quite Kroc rowing) 5x10 OHP 5x10 crunchies More walkies for conditioning |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
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Deathlift day! Warm up, stretch, jumps 5 x 155 5 x 175 11 x 205 6x5 @ 155 Superset x 5: 10x OHP 10x dumbbell row each side 5x10 crunchies Walkies for conditioning |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
|
OHP day Warm up, stretch, med ball throws 5 x 70 5 x 80 11 x 90 10x5 @ 70 5x10 dumbbell rows 5x8 back extensions Walkies for conditioning. About 16.5k steps total today. |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
|
Not 5/3/1, but I finished my second month straight of two-a-day workouts. 750k lbs volume and around 300 miles between the rower and assault bike in two months. Gave up on powerlifting for a while, but still hitting compound lifts hard. Going to keep going until I get sick or work gets too busy. Attached File |
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Good man! And yeah, I don't see myself doing any real powerlifting anytime soon - if anything just too hard on the body and I don't care about competing. Today was squats, second week. Stretch, jumps, warm up 5 @ 175 5 @ 200 11 @ 225 3x10 @ 135 Superset x 5: Barbell OHP 10 @ 70 Dumbbell row 10 @ 50 Skipped single leg/core because the squat smoked me. Going to hit it tomorrow with some sleds or Prowler, I think. 10k steps today, about 90% of those in a four hour window. |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
|
Bench day- Stretch, warm up, medball chest pass/throws 5 @ 105 5 @ 120 10 @ 135 5x10 @ 80 Dumbbell row 5x8 @ 70 OHP 5x7 @ 80 Crunch, v sit leg raise 5x10 3mi walk @ ~3mph |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
|
Deathlift day, the sequel Warm up, stretch, med ball chest throws 5 @ 165 5 @ 190 12 @ 215 5x5 @ 165 Dumbbell row 5x8 @ 70 OHP 5 @ 65, 75, 80, 85, 90, 95, 100 Crunchies 5x10 10k steps walking for conditioning |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
|
OHP day Warm up, stretch, med ball throws 5 @ 75 5 @ 85 10 @ 95 10x5 @ 75 Superset(ish) x 5: Dumbbell row 10 @ 70 Klokov press 10 (bar only - forgot how weird/sucky these are) Ab work: Crunchies 5 x 10 12” double leg raise 5 x 10 Walkies for conditioning - about 9.5k steps so far today ETA - More core type work after: McGill curl ups 5x10 @ 5 sec holds Side planks 5/3/1 @ 20 sec holds Glute bridges 2 x 20 @ 5 sec holds |
Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose.
Squat low and prosper.
Squat low and prosper.
|
Squat day today - first day of the last week of the wave. Yes, I put in volume yesterday but I needed to get in the gym today. Stretch/warm up, no jumps/throws Squat: 5 @ 190 5 @ 215 9 @ 240 - honestly better than I expected. Knees felt like shit going into the session and being a fed civilian during the shutdown has my mind clouded. 5x5 @ 190 - not feeling like volume sets today so I went with FSL instead of 3x10 Same with volume and rows, but I did Klokovs for 5x7 @ 65 16.5k steps today |
All those moments will be lost in time, like tears in rain.
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EDIT: Took a few days for some much needed family time. Picked back up today with the session that should have happened the other day. Bench day- Stretch, warm up, medball chest pass/throws 5 @ 110 5 @ 125 9 @ 140 5x10 @ 105 Superset x 5: Dumbbell row 10 @ 70 Klokov press 7 @ 70 Crunch 5x10 15k steps today |
All those moments will be lost in time, like tears in rain.
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Forgot about these, but just ran a set of them and... ouch. Keep them shoulders healthy, ladies and germs. https://www.elitefts.com/education/training/band-pull-apart-super-series-for-healthy-shoulders/ Sadly, the video is gone, but the info is there. |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Hank: Forgot about these, but just ran a set of them and... ouch. Keep them shoulders healthy, ladies and germs. https://www.elitefts.com/education/training/band-pull-apart-super-series-for-healthy-shoulders/ Sadly, the video is gone, but the info is there. I ran that routine every day for a while when I was having some shoulder pain. That's a shoulder burn and a half. |
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Last deathlift day of the cycle, felt pretty good Warm up, stretch, med ball chest throws Deathlift: 5 @ 185 5 @ 205 13 @ 225 5x5 @ 185 Superset x 5: Klokov press - 7 @ 75 Dumbbell row - 10 @ 70 About 11k steps so far, will do some ab work later |
All those moments will be lost in time, like tears in rain.
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OHP day, end of SLFBBB wave 1. Likely run another wave before I switch to an anchor. Warm up, stretch, med ball chest throws 5 @ 80 5 @ 90 11 @ 100 7x7 @ 80 Superset(ish) x 5: Dumbbell row 10 @ 70 Klokov press 7 @ 70 Flutter kicks - 10 x 30sec Walkies for conditioning - little over 17k steps today |
All those moments will be lost in time, like tears in rain.
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Squats, second wave werk one. Stretch, jumps, warm up 5 @ 185 5 @ 205 9 @ 225 <—- shoulda pushed this one more but was going beltless and got impatient 3x10 @ 155 Dumbbell row 10 @ 50 Klokov press 7x7 @ 70 Crunches 5x20 Out of town, need to buckle conditioning down |
All those moments will be lost in time, like tears in rain.
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Very noice! And if it works, it works. 5/3/1 is excellent if you have patience and discipline. Have you seen pretty steady gains? |
All those moments will be lost in time, like tears in rain.
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Deathlift day Warm up, stretch, med ball chest throws 5 @ 160 5 @ 185 15 @ 210 5x5 @ 185 Superset x 5: Klokov press 8 @ 65 Dumbbell row 15 @ 50 Crunchies 5x20 10k steps walking for conditioning |
All those moments will be lost in time, like tears in rain.
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Finished 3 months straight of double workouts. Attached File |
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The first month was the end of a 5 day a week program. I added two days of abs to make 7. Half hour cardio earlier in the day everyday. Thankfully that as only a month because that burned me out. Last two months are just 4 days of lifting and a half hour of cardio every day which is surprisingly not difficult. I do double cardio 3 days a week. All workouts are bodybuilding rep ranges. I could not keep this up with powerlifting programs. I brought my rower to work so I could get cardio in during lunch. |
| lol that’s the way to get after it. And I hear you on BB v PL style with added cardio, etc. This run of Boring But Big is pretty taxing so it leaves little energy for any heavy cardio. Thankfully the lifestyle in general has a good amount of walking built in. I’m looking forward to getting back to a semi-normal 5/3/1 wave or two to see if I can add some prowler or sled drags in a few times a week. |
All those moments will be lost in time, like tears in rain.
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OHP day, end of SLFBBB wave 2, week 1. Warm up, stretch, no throws 5 @ 75 5 @ 85 12 @ 95 5x5 @ 85 Superset(ish) x 5: Dumbbell row 15-20 @ 50 OHP 10 @ 75 Crunches 5x20 Walkies for conditioning - about 15k steps so far today. Likely about to go get another 4-5k. |
All those moments will be lost in time, like tears in rain.
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Rough day yesterday, but got my basic work in. Call it a "ain't doing shit" day? Bench: Stretch, warm up 5 @ 105 5 @ 120 14 @ 135 5x10 @ 105 Started to get into dumbbell rows, but when I hit like the second rep on the second arm I got an extremely acute dizziness and had to take a knee. Ended up getting checked out by FD med staff and cleared, threw up a handful of times, and running a 100* fever. Taking a covid/flu test but it looks like I'm out of commission for a few days. But on the bright side my bench went pretty well and I lost five pounds in 24hrs. |
All those moments will be lost in time, like tears in rain.
Last squat session, top set 415 for a triple, then a joker at 435lbs...not my best, but I took it easy this summer Squat Day! 415lb triple and 435lb pause #squats #powerlifting #legday https://youtube.com/shorts/vMeXQ8KzJrY dammit....who knows the secret to embedding shorts? 03RN? |
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Originally Posted By Flashover343: Hank, you beautiful sum-bich, welcome back! YOOOOOO! Thank you, sir! Good to be back! All of my lifts have tanked but I’m back in it to win it! As soon as this inner ear shit clears up, anyway. Randomly losing balance is not conducive to good lifting sessions, lol. How goes it? |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Flashover343: Last squat session, top set 415 for a triple, then a joker at 435lbs...not my best, but I took it easy this summer  [url]Squat Day! 415lb triple and 435lb pause #squats #powerlifting #legday https://youtube.com/shorts/vMeXQ8KzJrY dammit....who knows the secret to embedding shorts? 03RN? Well that didn’t work That said, great friggin work. Great speed and the depth was >chef’s kiss< |
All those moments will be lost in time, like tears in rain.
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Pretty good day - back to work AND deathlift day all in one! First time in the gym in a little over a week - fever broke a few days ago and finally free of any sort of dizziness/disorientation from the ear thing. Warm up, stretch, med ball chest throws 5 @ 175 5 @ 210 12 @ 225 5x5 @ 175 Superset x 5: OHP 8 @ 85 Dumbbell row 13 @ 50 No core work, but got 13k steps in. Today didn't suck. |
All those moments will be lost in time, like tears in rain.
Thank you good sir...noticed the sub as well turned 47 yesterday...why not rep out 5 plates... Birthday Deadlifts  Deadlifts on my Birthday! 47 still reppin' 5 plates #powerlifting #deadlift #oldmanstrength |
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But of course! And a happy birthday hell yeah to you! I remember when I could pull five plates… lol. I turn 48 in January, it will likely be my 49th or 50th before I’m back there but I WILL get back there. Great work, duder! |
All those moments will be lost in time, like tears in rain.
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OHP day - end of SLFBBB wave 2, week 2 Warm up, stretch, throws 5 @ 80 5 @ 90 12 @ 100 5 @ 105 5 @ 110 5x5 @ 80 Superset(ish) x 5: Dumbbell row 15 @ 50 OHP 10 @ 70 SSB good mornings 6x5 @ 120 Wrapped up with some stretching and band pull aparts Walkies for conditioning - about 11k steps so far today. |
All those moments will be lost in time, like tears in rain.
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Sweet jeebus, I really haven’t squatted in like two weeks. Until today. Stretch and warm up 5 @ 200 5 @ 225 10 @ 250 6x5 @ 200 - energy not there for ten rep sets so I split up the volume a bit Superset x 5: OHP 5 @ 95 Dumbbell row 15 @ 50 Little over 13k steps today |
All those moments will be lost in time, like tears in rain.
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Bench day yesterday. Had a busy day so this was another "ain't doing shit" kind of session, maybe more like classic BBB. Very brief warm up/stretch 5 x 115 5 x 130 12 x 145 5x10 @ 115 and out. About 11.5k steps yesterday. |
All those moments will be lost in time, like tears in rain.