GP’s Old Man With A Plan Log

[gphagan1]

5/21/2026
Thursday
Stretches
Warmups

Overhead Press 5-3-1
105 x 5
125 x 5
140 x 5

Arnold Press
40s x 10
45s x 10, 10

HS Iso Decline Machine
190 x 10
210 x 10, 10

Skull Crushers
90 x 10
100 x 10
110 x 10

Low Cable Row
145 x 10
160 x 10, 10

Hammer Curls
45 x 10, 10, 10

Left the gym with a great upper body pump today, and was drained….definitely got all I could out of this one. It was a really hot humid day so I went straight to the QT and got a Fairlife 42g protein drink and a cherry Icee. Got home and my wife made Pork Chops, mashed potatoes, collard greens, and salad, and man I’ll just say counting calories went out the window…..it was

 

[Hyde]

A great evening

 

[MrKleen73]

Nice session, and meal! Call that day a win!

 

[gphagan1]

A great evening

Nice session, and meal! Call that day a win!

Yes, it definitely was a great evening and a win.

 

[Dustin07]

Got home and my wife made Pork Chops, mashed potatoes, collard greens, and salad,

living the good life

 

[gphagan1]

living the good life

Yeah, and the belt didn’t move this morning, so I guess I could’ve had 4 chops instead of just the 3 that I ate.

 

[gphagan1]

5/27/2026
Wednesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench 5-3-1
180 x 3
205 x 3
230 x 10 (2-3 RIR)
Spoto Bench
230 x 5, 4

HS Incline Bench Machine
210 x 10, 10, 10

CG Bench
175 x 10
185 x 10
205 x 10, 9

Side Laterals
30s x 10, 10, 10

Cybex Tri Extension Machine
3 x 10

Finally got back in the gym after a fantastic long Memorial Day weekend. The gym was closed yesterday for remodeling. He knocked those walls to give us more space for the new equipment. Even though I was out of the gym a couple of extra days, I still felt strong. So all is good.

 

[Dustin07]

isn't 230 x 10 about the highest 10 rep you had taken in the last few months? so with the 531 applied at this point whatever you accomplish from here is new territory for the year?

 

[gphagan1]

isn't 230 x 10 about the highest 10 rep you had taken in the last few months? so with the 531 applied at this point whatever you accomplish from here is new territory for the year?

Yep, exactly…. I had benched 235 for 6 and last month on my third week I had put 235 on for the one rep and got 5 with about a 2-3 RIR, but that’s the most weight I’ve put on for bench since 2024. So next week my one rep on 5/3/1 will be 240, which then that will be the most I’ve attempted since 2024. I’m hoping to get 3 to 5 with a 2-3 RIR. Ha, if I do that, technically that would be a bench PR for my 60s, because I was 59 the last time I benched that much.

 

[Hyde]

Yep, exactly…. I had benched 235 for 6 and last month on my third week I had put 235 on for the one rep and got 5 with about a 2-3 RIR, but that’s the most weight I’ve put on for bench since 2024. So next week my one rep on 5/3/1 will be 240, which then that will be the most I’ve attempted since 2024. I’m hoping to get 3 to 5 with a 2-3 RIR. Ha, if I do that, technically that would be a bench PR for my 60s, because I was 59 the last time I benched that much.

Clint Darden said his coach advised he reset his PRs every decade. This reframes expectations more deliberately, so you can make smarter choices to enjoy your strength training & health instead of chasing dragons that don’t make sense anymore.

 

[gphagan1]

Clint Darden said his coach advised he reset his PRs every decade. This reframes expectations more deliberately, so you can make smarter choices to enjoy your strength training & health instead of chasing dragons that don’t make sense anymore.

That is very good, and I’ve gradually started getting that mindset. Because I don’t want to be the older guy that says “yeah I used to do…”, but be the one doing things impressive for my age group. It actually helps to make more realistic goals.

 

[Dustin07]

Clint Darden said his coach advised he reset his PRs every decade. This reframes expectations more deliberately, so you can make smarter choices to enjoy your strength training & health instead of chasing dragons that don’t make sense anymore.

That is very good, and I’ve gradually started getting that mindset. Because I don’t want to be the older guy that says “yeah I used to do…”, but be the one doing things impressive for my age group. It actually helps to make more realistic goals.

thats great advice, and its not even that humbling, its just honest driven adaptation. Goals should be measurable and attainable. There is no reason to set the bar and something we did 20 years ago if we are currently doing half that (be it age related, or a shift in goals, lifestyle, etc). the bar should be at 1% greater than we are right now, IMO. 1% at a time adds up fast!

 

[gphagan1]

5/28/2026
Thursday
Stretches
Warmups

Wide Grip Pulldowns
145 x 10
160 x 10, 10

Pull-ups
10, 10

HS Iso Lateral High Row
230 x 8
290 x 8
320 x 8
330 x 8, 8

Standing Barbell Curl
105 x 12
110 x 10, 10, 10

Incline DB Curl
45s x 8, 8, 8, 8

DB Rear Laterals
35s x 10, 10
40s x 10

Leg Press
Platform x 8
90 x 8, 8
180 x 8, 8
270 x 8

Man I was drained after this workout. Started strong, but was already drained from work, so by the time I finished Leg Press I was zapped. But had a fantastic pump and really pleased I got it all in. Also I had been using the wide mag grip handle on pulldowns, and changed up to the regular wide hand just to hit my lats a little differently. I knew it would be tough but I did more stretching and warmups and added leg press after my upper back and bicep work, because I would have missed leg day on this short week otherwise, but glad I did because it went smoothly. Oh, I got to talking with the gym owner about the new equipment he’s putting in the new area, and probably the one I’m most excited about is the Hammer Strength shoulder press. I thought that was one of the ones he bought up in North Carolina, but he actually bought that from Georgia Tech at their weight lifting facility. They were making room for more equipment and they put that machine up for sell, and our owner was one of the ones on the contact list. So when he heard the price, he immediately went and bought that one as soon as he returned from North Carolina. Get this, he paid $800 for it, and it looks brand new. That blowed my mind, because of what they cost new. I told him, man it’s good to know the right people.

 

[akboom87]

Whew some great sessions man!

 

[Segansational]

HS shoulder press will be a nice addition! I find that more neutral grip on a lot of exercises for me these days just feels better on the shoulder joints.

 

[MrKleen73]

Nice session way to squeeze in some leg work. When I looked at first I thought, Hmmm that seems out of place.

 

[gphagan1]

Whew some great sessions man!

Thanks

HS shoulder press will be a nice addition! I find that more neutral grip on a lot of exercises for me these days just feels better on the shoulder joints.

Yeah, I’m excited to get the new equipment in but especially that shoulder press machine. And like you said it can help spare the shoulder joints. It just seems like all the plate loaded Hammer Strength machines really hit the target muscles well while being in the best position to keep the joints and back healthy.

Nice session way to squeeze in some leg work. When I looked at first I thought, Hmmm that seems out of place.

Yeah I just wanted to squeeze some legs in because I didn’t want to neglect them on the short week. Which me and my Grandson are going bike riding tomorrow morning, but I at least wanted to hit leg press.

 

[MrKleen73]

Thanks

Yeah, I’m excited to get the new equipment in but especially that shoulder press machine. And like you said it can help spare the shoulder joints. It just seems like all the plate loaded Hammer Strength machines really hit the target muscles well while being in the best position to keep the joints and back healthy.

Yeah I just wanted to squeeze some legs in because I didn’t want to neglect them on the short week. Which me and my Grandson are going bike riding tomorrow morning, but I at least wanted to hit leg press.

I can't wait until I trust my lower back enough to ride my bike again. I think if i raised the handlebars I could probably ride it more now, but with the flat bar on there it just has me leaning so far and I don't want to put all of my weight on my hands and wrists, or be that bent over for long periods of time.

 

[Dustin07]

Hammer Strength just really seems to have ROM dialed, much better than some other machines, and that's a smokin' good deal on it!

 

[Dustin07]

I can't wait until I trust my lower back enough to ride my bike again. I think if i raised the handlebars I could probably ride it more now, but with the flat bar on there it just has me leaning so far and I don't want to put all of my weight on my hands and wrists, or be that bent over for long periods of time.

I used to have a Schwinn....

 

[gphagan1]

Yeah, I really enjoy getting out there on the bike with the boy. We actually get pretty aggressive when we go mountain biking on the trails. Ha, he tries to keep up with old Paw Paw. Of course that’s also how I broke my toe so bad in December…. I came around a tree on one of the corners and nailed this big rock just on the other side of the tree, but hey I had a cool looking wipeout that the BMX kids would’ve been impressed with.
But one of the things we do that we both enjoy, is after the trails we get on the Greenbelt concrete loop which is a 19 mile loop that goes through the city and college, that is beautiful. And of course we take a break on the benches at the college and enjoy the booty views. He’s 18 and that makes his day, and everyone is super friendly, and we’ve seen numerous girls from the gym many times that will stop and chat. One day he said “ man Paw Paw it’s wild how many hot babes knew you and stopped to talk. Of course I told him that was because they knew me from the gym. And that’s definitely not every time we go biking, but it was a lot that day and I have to admit it was pretty cool that it impressed him. But truthfully it’s about getting out and having good healthy fun with him, and it’s great cardio.

 

[Dustin07]

I came around a tree on one of the corners and nailed this big rock just on the other side of the tree, but hey I had a cool looking wipeout that the BMX kids would’ve been impressed with.

Just forgive the Mark McGrath bleached hair, it was the 90s, but thats my grip in my hand and blood on my face, this was the day I decided to start wearing my helmet lol.

we didn't know how good we had it back then, but I know I loved every minute of it just the same

 

[gphagan1]

Just forgive the Mark McGrath bleached hair, it was the 90s, but thats my grip in my hand and blood on my face, this was the day I decided to start wearing my helmet lol.

View attachment 260841


we didn't know how good we had it back then, but I know I loved every minute of it just the same

View attachment 260842

That’s awesome, and you got good height on that jump. My best friend was big in BMX when we were teenagers. He actually was sponsored by Redline and won more races than I could tell you, but he was really good.

 

[MrKleen73]

Yeah, I have a hybrid bike, I now wish I had got myself a decent mountain bike to ride trails more.

Haha I used to have one like that, but it had the Banana Seat BABY!!!! One year for Christmas I got my first new bike, and it was a Schwinn StingRay. I thought I was so cool because it had a slick tire on the back like a drag racer. Mine had tassels and the cool metallic red Sting ray seat.

 

[gphagan1]

Yeah, I have a hybrid bike, I now wish I had got myself a decent mountain bike to ride trails more.

Haha I used to have one like that, but it had the Banana Seat BABY!!!! One year for Christmas I got my first new bike, and it was a Schwinn StingRay. I thought I was so cool because it had a slick tire on the back like a drag racer. Mine had tassels and the cool metallic red Sting ray seat.

View attachment 260844

View attachment 260845

It’s pretty wild how much the vintage bikes are worth now. I could almost guarantee you that we all had bikes back in the day that are worth way more today.
In 1979 I had one of the Supergoose BMX bikes made by Mongoose, and they worth around $3000 to $4000 dollars now.

 

[MrKleen73]

It’s pretty wild how much the vintage bikes are worth now. I could almost guarantee you that we all had bikes back in the day.
In 1979 I had one of the Supergoose BMX bikes made by Mongoose, and they worth around $3000 to $4000 dollars now.

Right, I only had 2 new bikes in my childhood, but I built probably 10 by going to the junk piles pulling parts off of other bikes and building them. I have built several Frankenstein style bikes. When growing up broke that was just the name of the game.

On that note, does anyone other than me miss government cheese? The blocks of singles we used to get made the absolute best grilled cheeses ever!!! I find myself missing some of those struggle meals like Pinto beans over bread and butter, fried bologna sammiches, fried spam, and one of my favorites hotdog cheese and mashed potato casserole...

 

[akboom87]

Right, I only had 2 new bikes in my childhood, but I built probably 10 by going to the junk piles pulling parts off of other bikes and building them. I have built several Frankenstein style bikes. When growing up broke that was just the name of the game.

On that note, does anyone other than me miss government cheese? The blocks of singles we used to get made the absolute best grilled cheeses ever!!! I find myself missing some of those struggle meals like Pinto beans over bread and butter, fried bologna sammiches, fried spam, and one of my favorites hotdog cheese and mashed potato casserole...

I don’t remember the cheese, I do remember the butter in the huge tin cans. Are meal was the left over bread that was borderline stale, then brown some meat in a white gravy and break of the bread and pile it on. We called it **** on a shingle

 

[MrKleen73]

I don’t remember the cheese, I do remember the butter in the huge tin cans. Are meal was the left over bread that was borderline stale, then brown some meat in a white gravy and break of the bread and pile it on. We called it **** on a shingle

We did that with sausage and pepper gravy, same name, but we considered that a treat of a meal.

 

[gphagan1]

Yes, I remember that block government cheese. It was so good…..grilled cheese sandwiches were the best back then.

 

[Hyde]

I don’t remember the cheese, I do remember the butter in the huge tin cans. Are meal was the left over bread that was borderline stale, then brown some meat in a white gravy and break of the bread and pile it on. We called it **** on a shingle

I preferred canned corn instead of peas like my grandparents taught my dad, and I was the family cook once I was 10 years old, so I referred to it as “Corn Shingle” since I had little sisters around. That was one of our favorites. Anything with a milk/flour gravy honestly was the best.

But I cooked and ate a LOT of pasta, beans, gravies and breads when I was young. Honestly, all that stuff is delicious. The notion that it’s bad eating is crazy - it’s just unhealthy because it’s processed & easy to overeat while getting less fiber, micronutrients etc.

 

[gphagan1]

5/29/2026
Friday
Stretches
Warmups

Overhead Press 5-3-1
115 x 3
130 x 3
150 x 8 (2-3,RIR)

Arnold Press
45s x 10, 10, 10

Skull Crushers
90 x 10
100 x 10
110 x 10

Just did a quickie today, because I needed to rush home to take my wife on a date to Texas Roadhouse for a steak dinner. We were going to go to the movies, but when she suggested we go home for Netflix and chill….well you don’t have to ask me twice for an evening of a little he/she tumble. So a great day capped off by a great night. Oh and we had a lot more freedom too, because the boy went to spend the night with one of his buddies and play video games.
It was pretty cool though, because before he left he said “oh Paw Paw, I’ll be back in the morning at 8:00 for our bike ride.

 

[Dustin07]

He actually was sponsored by Redline

thats too funny, I was too. Technically, by the time I was doing that it was SBS (seattle bike supply) who owned redline. I had a Proline 540, which cracked, so they gave me a free John Purse Pro XL Alum. Which I broke in half while racing nationals in Boise, LOL. Then they gave me a Torker Pro XL which was basically unable to be broken, it was a tank.

Yeah, I have a hybrid bike, I now wish I had got myself a decent mountain bike to ride trails more.

Haha I used to have one like that, but it had the Banana Seat BABY!!!! One year for Christmas I got my first new bike, and it was a Schwinn StingRay. I thought I was so cool because it had a slick tire on the back like a drag racer. Mine had tassels and the cool metallic red Sting ray seat.

View attachment 260844

View attachment 260845

man I'd take that thing in a heartbeat and I dont even know why lol

In 1979 I had one of the Supergoose BMX bikes made by Mongoose, and they worth around $3000 to $4000 dollars now.

I keep my eyes open for the Torker Pro XL all the time. Its not like I need it, but I had no idea how rare that bike would be when I got out of racing and let it go.

 

[gphagan1]

6/1/2026
Monday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench 5-3-1
190 x 5
215 x 3
240 x 3 (2 RIR)
Spoto Bench
230 x 5, 5

HS Incline Bench Machine
210 x 10, 10, 10

CG Bench
185 x 10, 10
205 x 10, 10

Side Laterals
30s x 10, 10, 10

Cybex Tri Extension Machine
3 x 10

Really enjoyed today’s workout, and like I said last week, 240 is technically a PR on bench in my 60s, but I’m ready to smash that this year….every month. And to be honest I’m sure I could have gotten 5 reps.

 

[Dustin07]

I found my old Wendler PDF for 531. its like 97 pages if anyone wants to see it, I'm just not sure how to share it. But I wanted to brush up on some of his philosophy, especially the AMRAP set to make sure I remembered correctly. Yup, this is where PL gets more mentally taxing to me than other aspects of iron sports, lol.

IDK about you but I always peak ahead in the week to see what my working sets are for my various lifts. Like I knew my deadlift plan days before I went in, it was just mental gymnastics the day of, figuring out what I had in me to hit the goal that the program, and my brain, had compromised on....

 

[gphagan1]

I found my old Wendler PDF for 531. its like 97 pages if anyone wants to see it, I'm just not sure how to share it. But I wanted to brush up on some of his philosophy, especially the AMRAP set to make sure I remembered correctly. Yup, this is where PL gets more mentally taxing to me than other aspects of iron sports, lol.

View attachment 260921


IDK about you but I always peak ahead in the week to see what my working sets are for my various lifts. Like I knew my deadlift plan days before I went in, it was just mental gymnastics the day of, figuring out what I had in me to hit the goal that the program, and my brain, had compromised on....

View attachment 260922


View attachment 260923

Yep, that’s exactly what I do. I plan ahead and see what my weights are ahead time, and then I think of how many I can get. But I’ll usually try to hit a rep count with 2-3 RIR just to spare my shoulders. Now I know in the later stages and when I test my 1RM that I’ll go all out, but right now in this stage I’m just trying to progress safely to not derail my overall goal. But yeah I’m big on visualizing the lift and I always get psyched up on those last sets. Ha, I would probably get kicked out of a Planet Fitness with how vocal I am when me and my partner are lifting, but the people at our gym love it, and we feed off each other…even the girls.

 

[gphagan1]

And I always love reading Wendler’s stuff, so keep it coming.

 

[Dustin07]

and then I think of how many I can get. But I’ll usually try to hit a rep count with 2-3 RIR just to spare my shoulders.

I think thats been my subconsious approach as well. My main goal so far has been a semi-linear progression to at least try to "beat" the cycle, but once I have done so and established progress, feeling OK with leaving RIR rather than going full redline on the tach and risking injury... at this point its more about longevity and playing the long game for me...

 

[MrKleen73]

As mentioned in Dustin's log, I am considering the 5-3-1 for some lifts that seem like they might do well with this. I feel like truly only pushing myself hard on that final workset might actually benefit me, but I would probably need to do very low estimates on the maxes. I am going to do a little testing the next few weeks of certain movements in a lower rep range to see how I respond to reasonable work loads in the lower rep ranges.

 

[Dustin07]

As mentioned in Dustin's log, I am considering the 5-3-1 for some lifts that seem like they might do well with this. I feel like truly only pushing myself hard on that final workset might actually benefit me, but I would probably need to do very low estimates on the maxes. I am going to do a little testing the next few weeks of certain movements in a lower rep range to see how I respond to reasonable work loads in the lower rep ranges.

IDK what everyone else is using but I went back to the app. it works well for me, and usually while I'm on the bike warming up I start entering the apps programmed work into my talkatap app to log my session. you can set the app so when you click the button on set one, it has a 30 second, or 60 second or whatever timer going and it pings you after the rest period to keep you moving. I don't really follow it that closely cause warm up sets are always fast for me, and I do take more rest before my big amrap. however, I try to track it during my BBB because it works out to be just about a 5 minute EMOTM at 5x10 and so far that has worked fine for me. you're pulling like 50% weight and its light enough that even with minimal rest I can really sit and think about each rep and practice form.

For me in particular, the practice is huge on my squats for core strength and ROM, but on deadlifts I really need repetition in the form or I somehow tend to completely lose my ROM and athleticism for that lift if I take too much of a break from it.

For bench, I'll mix it up and use incline or something else for BBB, whatever I really want stimulated that day.

 

[gphagan1]

6/2/2026
Tuesday
Stretches
Warmups

Wide Grip Pulldowns
160 x 10, 10, 10

Pull-ups
12, 10

HS Iso Lateral High Row
230 x 8
320 x 8, 8
330 x 8, 8

Standing Barbell Curl
105 x 12
110 x 12, 10, 10

Incline DB Curl
45s x 8, 8, 8, 8

DB Rear Laterals
35s x 10
40s x 10, 10

Man I soaked two shirts during this workout, but had another great pump. Came home to Bison burgers, roasted red potatoes, sliced tomatoes, and onions….man oh man it was good.

 

[Dustin07]

oh man some bison burgers sound good right now

 

[gphagan1]

oh man some bison burgers sound good right now

Yeah, I love 'em

 

[Smont]

Same here, lean and tasty, had some ground bison stuffed peppers not too long ago

 

[gphagan1]

6/3/2026
Wednesday
Stretches
Stationary Bike 10 minutes
Warmups

Leg Extensions
3 x 10

Leg Curls with stretch at top
3 x 10

Leg Press
Platform x 8
90 x 8
180 x 8, 8
270 x 8

Standing Calf Raises
3 x 10

Knee was a little stiff today, but after stretching, 10 minutes on the bike, and warmups it felt pretty good. At first I wondered why it was stiff, but when I got in the truck and looked at my phone, and I had gotten in almost 12000 steps today at work. Honestly it felt like I could have went heavier on leg press, but I chose to play it safe.

 

[Segansational]

As mentioned in Dustin's log, I am considering the 5-3-1 for some lifts that seem like they might do well with this. I feel like truly only pushing myself hard on that final workset might actually benefit me, but I would probably need to do very low estimates on the maxes. I am going to do a little testing the next few weeks of certain movements in a lower rep range to see how I respond to reasonable work loads in the lower rep ranges.

As crazy as it might sound to you, maybe start with like a 60% of training max level - just knowing the issues you're dealing with and how long you've been off this type of compound lifting program. Just think of yourself as a newbie - who also has the opportunity for newbie-like gains again!