GP’s Old Man With A Plan Log

[gphagan1]

Man, watching everyone's weights climbing is making me nuts! I know I am also improving, but man watching you guys makes me a lil envious of how hard you all are able to push right now.

Truthfully, with every one of us, it all hinges on how healthy we are. And the progress you’re making is still progress, but it does feel good when you can come out on the other side of injuries and start stringing together some wins. We all know that weightlifting and training whether for strength or bodybuilding is a marathon, and perseverance is what wins in the end.

 

[gphagan1]

10/27/2026
Tuesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Deload

Bench 5-3-1
135 x 5
155 x 5
185 x 5

CG Bench
185 x 10, 10, 10

Arnold Press
30s x 10, 10, 10

This deload week came just in time for me …I had gotten an upper respiratory infection that started Saturday…head very congested, fever, and headaches Saturday and Sunday. Stayed home from work Monday. Been loading up on vit c, zinc, garlic, and elderberry, and was feeling much better today at work and at the gym. I’m always tempted to go higher on the deload, and I know I could, but honestly these light weight deloads seem to be working well, because I come back to week 1 of the next cycle feeling stronger.

 

[Segansational]

Hope the crud goes away quickly! But isn't also a great feeling when deload comes at just the right moment??

 

[gphagan1]

Hope the crud goes away quickly! But isn't also a great feeling when deload comes at just the right moment??

Yeah it really is…it gives the body a chance to heal before getting back in the zone.

 

[MrKleen73]

Yeah, watching all of you guys frequent deloads made me realize even though I may not feel I am doing tons, I am really pushing myself so I need deloads too. Especially with my injuries I am trying to manage. This week is needed for sure.

 

[Dustin07]

Been loading up on vit c, zinc, garlic, and elderberry,

oh man its going around again big time. sounds like you have the same regiment as my wife and I. if either of us starts to feel anything, we immediately grab pho from a place in town we know uses real bone broth, double down on those vitamins, and make hot toddies with whiskey, hot water, honey, lemon, and cinnamon instead of nyquil. If it gets really bad, we'll convert to the nyquil to get the better sleep but we try to start with the more natural whiskey toddy if we can.

Yeah it really is…it gives the body a chance to heal before getting back in the zone.

Yeah, watching all of you guys frequent deloads made me realize even though I may not feel I am doing tons, I am really pushing myself so I need deloads too. Especially with my injuries I am trying to manage. This week is needed for sure.

I used to hate the idea of deloading, now I love it. it feels like it actually is a form of freedom that allows me to go balls to the wall for 3 weeks, trying to full spend what I have in the tank knowing that a deload is just around the corner. Only thing I'm noticing for me is that I think my deload week would be a good time to get some form of real cardio in, like sled pushes since you recover well from them. I think my squats would benefit from better cardio right now.

 

[gphagan1]

Yeah, watching all of you guys frequent deloads made me realize even though I may not feel I am doing tons, I am really pushing myself so I need deloads too. Especially with my injuries I am trying to manage. This week is needed for sure.

Oh yeah, you absolutely need deloads recovering from injuries. I was like Dustin and really used to not value them and appreciate how they help. There’s no doubt in my mind that deloads are a big part of why I’ve been able to complete 7 cycles, because I probably would have injured myself if I had just been hardheaded and just pushed through without deloads.

oh man its going around again big time. sounds like you have the same regiment as my wife and I. if either of us starts to feel anything, we immediately grab pho from a place in town we know uses real bone broth, double down on those vitamins, and make hot toddies with whiskey, hot water, honey, lemon, and cinnamon instead of nyquil. If it gets really bad, we'll convert to the nyquil to get the better sleep but we try to start with the more natural whiskey toddy if we can.





I used to hate the idea of deloading, now I love it. it feels like it actually is a form of freedom that allows me to go balls to the wall for 3 weeks, trying to full spend what I have in the tank knowing that a deload is just around the corner. Only thing I'm noticing for me is that I think my deload week would be a good time to get some form of real cardio in, like sled pushes since you recover well from them. I think my squats would benefit from better cardio right now.

Oh yeah whiskey and honey was the OG NyQuil and definitely works. Ha, that reminds me of my Mother in Law that lived with us for 5 years before she passed away. Now she was a good Christian southern woman, but she was hilarious. When she got sick, she didn’t want NyQuil, she would get me to stop at the liquor store and pick her up a pint of Peppermint Schnapps for night time, but what was funny she didn’t just drink a couple swigs, she would chug the whole bottle. LOL…. And if her cold wasn’t cleared up by the next day she would say “Son can you go get me another bottle of my medicine.” So the first time I ever got some for and she asked for more the next day, I would say didn’t I just get you a pint. She would say yeah, but that’s one dose and didn’t knock it out. So yeah one pint was a dose. But she was hilarious when she would take her “medicine” and come in the living room to watch TV.

 

[MrKleen73]

Nothing like a drunk Grandma to bring the fun in! Peppermint Schnapps... WHEW! Should have got her a Rumplemints or whatever it was called byt the same company that did Firewater. It was 100 proof peppermint schnapps and I bet a pint would have killed just about anything she had. LOL

 

[Dustin07]

I go back and forth on it but there is a part of me that thinks if I'm unwell enough to think I want nyquil then my own corn whiskey with some local honey seems like the reasonable alternative for basically the exact same end results. I mean I don't take nyquil to heal me, I take it to sleep so my body can rest and heal itself. its my own theory with no scientific backing but I feel better about some distilled corn at night than the store bought stuff with food coloring in it. I will always stand by pho though, that I believe 100% is a miracle food! the jalepenos help clear the nose too.

 

[Segansational]

Add some ginger to that hot toddy! Whiskey, hot water, honey, lemon, and ginger! Now I don't drink anymore these days, so it'd be a lot less enjoyable, but I'd probably still do the combo even without the alcohol.

 

[Dustin07]

Add some ginger to that hot toddy! Whiskey, hot water, honey, lemon, and ginger! Now I don't drink anymore these days, so it'd be a lot less enjoyable, but I'd probably still do the combo even without the alcohol.

oh yeah for sure, lots of alcohol free ways to make that home remedy work. most guys I know who don't drink, do use cannabis, and even that added in liquid form would help with the sleep aid and possibly pain relief that whiskey would do. and if a person was off both, possibly popping some melatonin could help just wont' do anything for pain.

 

[gphagan1]

10/29/2026
Thursday
Stretches
Warmups

Deload

HS Iso Lateral High Row
270 x 8, 8, 8

Pull-Ups
10, 10

Machine Preacher Curl
3 x 10

Stationary Bike

Leg Press
90 x 8
180 x 8, 8, 8

Still felt a little drained today from being sick, so just did enough to get everything loose and stimulated and some blood flow. We figured out how I got sick. One of my wife’s friends had came over last week and they were doing crafts and making some fall stuff. She noticed her friend had a cough and said she had a terrible headache. Well my wife talked to her today and she had went to the doctor Monday and tested positive for the flu. So I guess that’s what I had. She is taking Tamiflu the doctor prescribed and is still sick, but getting better. I took my natural regimen and have been able to work and go to the gym. The really cool thing is when I got sick my wife started loading up on Elderberry, garlic, and Vit C, and she feels fine. And she takes a biologic, for her MS, which weakens the immune system, but so far the natural goodies have worked. And to top it off her friend had taken the flu vaccine but it didn’t help. We don’t take the vaccines…now we don’t say anything against anyone who does, but we just trust natural remedies more.

 

[Dustin07]

I'm with you across the board there. I do think that in addition to the physical and mental health benefits at the gym, we also gain some added level of immune protection being exposed to so many people and their various exposures when we share barbells, benches etc. The only people I ever know who get the actual real flu always have the flu vaccine My mom told me she has had the flu vaccine twice and got the flu both years so she won't get it anymore.

of course what do I know. when I was a kid the word "flu" was used pretty synonymously with "really bad cold". pretty sure I was well into adulthood before I realized it was its own specific baddie.

 

[MrKleen73]

Good to hear you are on the mend!

 

[Hyde]

I used to get flu vaccines until I realized I reacted particularly poorly - as a mechanic I’d have to take a full day off work to recover usually. They’d basically make me sick for a day or two. But I rarely got the flu anyway when I stopped getting them, so now I don’t. I haven’t had the flu in like a decade, and if I do I work from home so who cares? Lol

 

[MrKleen73]

I used to be pretty regular with the flu vaccines, but I have not had one in probably 5 years. I did get the flu last year, but the whole house ended up getting it and me after the rest of the group. I was able to fight it off for a solid week compared to the rest of the family. It did take me out for 4 days though.

 

[Dustin07]

I think I grew up living under a rock, the only vaccine I was aware of after like age 4 childhood stuff was tetanus. by the time I realized people were getting a flu vaccine I was probably 30 and didn't understand the point, lol.

 

[Hyde]

I used to be pretty regular with the flu vaccines, but I have not had one in probably 5 years. I did get the flu last year, but the whole house ended up getting it and me after the rest of the group. I was able to fight it off for a solid week compared to the rest of the family. It did take me out for 4 days though.

Oh the flu kicks my butt! I just realized eventually that 4-5 days lost once a decade is better than 1-2 annually. I realize I’m an outlier, but that’s what I’m working with.

 

[MrKleen73]

Yeah, I mean my office supplies them usually so if I have time I will stop by and take the shot, if not I don't. I have never had a vaccine make me feel bad that I can remember so that wouldn't be a deterant. Honestly I think after the COVID vaccine nonsense I just kind of wrote them off as unimportant.

 

[Dustin07]

Honestly I think after the COVID vaccine nonsense I just kind of wrote them off as unimportant.

same, never occurred to me to question them until COVID, now I question everything.

never had a vaccine make me feel bad that I can remember so that wouldn't be a deterant.

our neighbors I am convinced do it for political purposes. they got 4 vaccines last month, were sick for the rest of the week, then got I believe two different hepatitis shots this week. I don't get it, tbh. but they are constantly at the dr getting a new rx.

a lot of people in that circle don't understand me and give me grief for my own lifestyle choices but I'm just out here doing my thing eating my pets and runnin' shine lol

 

[gphagan1]

10/30/2026
Friday
Stretches
Warmups

Deload

Overhead Press 5-3-1
95 x 5
105 x 5
115 x 5

Incline DB Press
45s x 10, 10, 10

V Bar Push Downs
3 x 10

Low Cable Row
115 x 10, 10, 10

Hammer Curls
35 x 10, 10, 10

Another day of just loosening up and getting the blood flowing. Feel much better, but will probably just rest this weekend and be good fresh to start cycle 8 next week.

 

[akboom87]

10/30/2026
Friday
Stretches
Warmups

Deload

Overhead Press 5-3-1
95 x 5
105 x 5
115 x 5

Incline DB Press
45s x 10, 10, 10

V Bar Push Downs
3 x 10

Low Cable Row
115 x 10, 10, 10

Hammer Curls
35 x 10, 10, 10

Another day of just loosening up and getting the blood flowing. Feel much better, but will probably just rest this weekend and be good fresh to start cycle 8 next week.

Sounds like on the mend and after the weekend of rest will be ready to crank it up

 

[MrKleen73]

Nice man, enjoy your weekend and rest up.

 

[gphagan1]

11/4/2026
Wednesday
Stretches
Warmups
Rotator Cuff
McLeod Flys

Bench 5-3-1
185 x 5
215 x 5
245 x 8 (1-2RIR) (PR in my 60s)

Spoto Bench
235 x 7, 7


HS Iso Horizontal Bench Machine
208 x 10, 10, 10, 10

CG Bench
205 x 10, 10, 10, 10

Arnold Press
45s x 10, 10, 10

Cybex Tri Extension Machine
3 x 10

Didn’t get to do this workout yesterday because I got off late and rushed to the polls to vote. The line was so long that I didn’t get home until about 8:30.
But being a day late didn’t seem to affect my performance. I felt strong and honestly felt like I could have got 1 or 2 more reps at 245, but I racked the weight and felt really happy with 8. To be honest, over the last 4 to 5 weeks my shoulder has really felt good. So I’m pretty amazed that this being cycle 8 and, at least on bench, I’m still on a great pace with my progression. I do believe when I started this 5/3/1 that I was probably a little light on my starting TM, but I now know that was the right move because it has allowed me to continue to gradually build my strength, joints, and connective tissue back up and keep everything healthy. Again I don’t know if I will hit 315 by the end of the year, but if not then, I will get it soon after…oh yeah, I’m declaring it out loud.

 

[Hyde]

245x8 = ~303lb 1RM

x9 is 313, and x10 is 325lbs.

So you really are getting right where you need to be to make that happen - and no reason to think it won’t when you are ready! Whether it’s end of this year or late winter, it’s a foregone conclusion.

 

[MrKleen73]

Congrats on the new PR! You are killing it! I think I am getting closer, and closer to where I can start some sort of real strength training focus. So here in a couple months I might end up on the 5-3-1 train in some capacity. Still building resilience, and focusing on a few things that still need addressing before starting a big climb. I am already increasing load when I can, and I think it is a solid way to go about things for now.

 

[Segansational]

Nice work on the bench PR GP!

Always OK to start lower as they say on these programs. Better for not burning out.

Congrats on the new PR! You are killing it! I think I am getting closer, and closer to where I can start some sort of real strength training focus. So here in a couple months I might end up on the 5-3-1 train in some capacity. Still building resilience, and focusing on a few things that still need addressing before starting a big climb. I am already increasing load when I can, and I think it is a solid way to go about things for now.

The more the merrier on 5/3/1 programming!

 

[Dustin07]

245 x 8 (1-2RIR) (PR in my 60s)

the PR train keeps on rollin!

 

[gphagan1]

245x8 = ~303lb 1RM

x9 is 313, and x10 is 325lbs.

So you really are getting right where you need to be to make that happen - and no reason to think it won’t when you are ready! Whether it’s end of this year or late winter, it’s a foregone conclusion.

That’s awesome, thanks Hyde. That really gets me fired up knowing that.

Congrats on the new PR! You are killing it! I think I am getting closer, and closer to where I can start some sort of real strength training focus. So here in a couple months I might end up on the 5-3-1 train in some capacity. Still building resilience, and focusing on a few things that still need addressing before starting a big climb. I am already increasing load when I can, and I think it is a solid way to go about things for now.

Thanks Kleen…yeah the way you are progressing, I absolutely believe you could start 5/3/1 soon. The great thing about it is you can start as light as you need to because the steady progression is gonna keep building and you’ll reach your goals. And the program is so flexible with your accessory work, which really makes it an easy program to customize to your needs. Honestly man, I think my shoulders have gotten healthier during this run on 5/3/1. The way my 2024 went, I had wondered if I would get back to moving this kind of weight. And looking back at what you’ve been through this year, it’s very similar to my 2024, but you’re starting to see the light coming out of the tunnel now, and think you are going into 2027 with momentum.

 

[gphagan1]

Nice work on the bench PR GP!

Always OK to start lower as they say on these programs. Better for not burning out.
The more the merrier on 5/3/1 programming!

Thanks Seg…yeah there is a little bit of a 5/3/1 movement going on, but you can’t beat an effective plan that’s simple and works.

the PR train keeps on rollin!

Yeah man, we’ve got that train rolling in high gear now, and looks like it’s gonna keep on rolling for both of us, at least for a little while anyway.

 

[dapack]

Keep the PRs coming!!!

 

[MrKleen73]

So, I have a question, does anyone else realize how close the base of 5/3/1 is to Dorians training?

Think about it you effectively do warm up/potentiating sets to your true working set, and then your working set is taken as close to failure as you can safely go. Obviously not into drop sets and getting Blood and Guts energy going on, but the loading premise... Very similar!

 

[Dustin07]

Think about it you effectively do warm up/potentiating sets to your true working set, and then your working set is taken as close to failure as you can safely go. Obviously not into drop sets and getting Blod and Guts energy going on, but the loading premise... Very similar!

yeah they are super similar I think. the biggest difference (other than 531 being barbell focused and yates being more everything/db focused) is probably that with 531 we work to 1-2 RIR with TM's at 90% whereas how I understood Dorians approach was you worked to complete and utter failure.

Like the old crossfitter in me, would prefer to grab a 95lb or 135 barbell for 7 million reps until i'm laying on the gym floor drowning in a puddle of my own sweat. but I'm loving that when I do 531 if I hit my 3 or 4 prescribed reps on a given set, I dont HAVE to take it to failure and I'm better off with a little something something left in the tank. at least thats how I see them contrasting.

 

[Dustin07]

So, I have a question, does anyone else realize how close the base of 5/3/1 is to Dorians training?

Think about it you effectively do warm up/potentiating sets to your true working set, and then your working set is taken as close to failure as you can safely go. Obviously not into drop sets and getting Blood and Guts energy going on, but the loading premise... Very similar!

I bounced your comparrison off AI and got this. the series of controlled car crashed totally cracked me up lol

 

[MrKleen73]

Yeah, of course the intensity can not be the same for a strength training program. The neurological drive required for continued strength training could not be maintained with the true blood and guts approach. Those huge failure sets would degrade top performance too quickly, and drive the CNS into the ground. However the idea that one big working set doing the bulk of the true work is very similar, just a different application due to diferent CNS needs and levels of fatigue being caused.

A series of controlled car crashes. - Now that's an interesting description. LOL

 

[Hyde]

Yeah, of course the intensity can not be the same for a strength training program. The neurological drive required for continued strength training could not be maintained with the true blood and guts approach. Those huge failure sets would degrade top performance too quickly, and drive the CNS into the ground. However the idea that one big working set doing the bulk of the true work is very similar, just a different application due to diferent CNS needs and levels of fatigue being caused.

A series of controlled car crashes. - Now that's an interesting description. LOL

I’d say ramping to a top set is about the only thing they have in common, truthfully.

The beauty and huge problem with 5/3/1 is that it only covers the primary barbell movement of the day - EVERYTHING is left up to the individual after that, because Jim was taught that programming should be tailored to individual needs. And if you don’t do all of the extra stuff, the 5/3/1 top set alone is basically just going to help you maintain strength at best.

Jim solves that problem for the user with a bunch of good template options/ideas to use (since most people in need of a program by definition aren’t the best suited to write an effective program). Then over time the user hopefully learns what seems helpful and adapts the rest of the work to what they believe they need. But the intensity Dorian used is really suited to bodybuilding, not the big 4. Which is why he didn’t use any of them primarily. Machines, DBs, variations like Incline Bench and RDLs make more sense for tissue as they need less stability or load. Same reason Dante recommended the exercises he did in DC Training.

Now, being 5/3/1 is really just a controlled main movement progression scheme and everything is open-ended, you can literally do all follow-up work Blood and Guts style accessory. The very first time I ran it, I even used Doggcrapp rest pause on my arm work, per a template in Jim’s book. But those main bb movements probably shouldn’t be done to absolute failure ever.

TLDR: depends on your perspective

 

[MrKleen73]

Yeah, for sure all of the additional volume and everything is nothing like it at all. I was just referring to the 5/3/1 portion itself, and how the top set is the main stimulus going directly toward the goal. The simple fact that you are doing multiple exercises per bodypart immediately breaks away from the idea of blood and guts style training. I just thought that similarity was interesting. Also, definitely not recommending failure on the barbell work. The AMRAP for healthy individuals should be around a 1RIR for the most part was my understanding.

Like you said, depends on perspective. Let's be honest, I only did one failed attempt at 5/3/1 because I started my TM to high on everything and got buried pretty quickly. So my perspective is somewhat limited, outside of just what I know about the system, and what I was able to achieve for the 3-4 cycles I did.

When you all do your AMRAP sets, I assume cadence never changes? As in you don't ever rest locked out for a second or two then go for another rep? I am sure the bar slows down, but I mean basically doing a rest pause at lockout to be able to continue the set.

Lately, I have been trying to limit my RIR to maintaining cadence, so I might be able to eek out 2-3 more with some lock out RP, but only 1 with the same cadence, I stop there and call it a 1RIR even though I could do a few more before reracking with the lockout RP's.

 

[Dustin07]

Those huge failure sets would degrade top performance too quickly, and drive the CNS into the ground.

but so much fun

Now, being 5/3/1 is really just a controlled main movement progression scheme and everything is open-ended, you can literally do all follow-up work Blood and Guts style accessory.

Like you said, depends on perspective. Let's be honest, I only did one failed attempt at 5/3/1 because I started my TM to high on everything and got buried pretty quickly. So my perspective is somewhat limited, outside of just what I know about the system, and what I was able to achieve for the 3-4 cycles I did.

In my own personal experience, I'm not sure even the blood and guts style would be a smart move for me anymore. I've run 531 I think 4 times now. the first 3 times I was never able to take it past 3 cycles. I think that is because I simply did too much volume. however, I was also not eating enough. I was hitting pretty big PRs for a little guy, like 385lb deadlifts for 13 reps at 180lbs (give or take 2-3) but after my strength work was done my all out accessory stuff was done in a wod type format. Deloads were fairly legit back then, but between not really eating like a powerlifter and having too much intensity in my accessories, I always drove my CNS into the absolute shithole of despair.

I really like what I have going now. I would like to get more accessory and cardio in, yes, but I really auto regulate based on energy level and time. If a squat session takes takes 90 minutes like my Tuesday session did, then chances are forcing another hour of accessories beyond my time and energy level doesn't make sense to me.

back then focus: 90% aesthetic, 10% strength
today focus: 90% strength, 10% aesthetic (maybe more like 70/30 actually)

so i'm always thinking more about how this is going to effect the rest of my lifts this week and what I can do next week. obv I'm not perfect at this and I don't know how to do it perfect, I just know what I have done that was definitely wrong.

When you all do your AMRAP sets, I assume cadence never changes? As in you don't ever rest locked out for a second or two then go for another rep? I am sure the bar slows down, but I mean basically doing a rest pause at lockout to be able to continue the set.

every last rep is always my slowest one and I always hear Hyde in my head saying your last rep should be as fast and smooth as the rest. But what actually happens is its usually the deepest burried squat, or the most controlled bench if I'm sticking to 5, 3, and 1. If I am taking bonus reps, like 6-8 on a 5 rep day, I typically do grind and reach and probably turn that 1RIR to a 0RIR but it also depends on the lift. Squats and Pulls are so much more demanding I don't feel bad about taking 3 squats on a 3s day. the cost of 4-6 for recovery is so much higher for me than taking a few extra reps on bench and OHP.

But in the last 6+ weeks my bench has grown enough that even that is starting to show some sign of recovery tax when I'm routinely dancing around that 300lb mark.

 

[MrKleen73]

What I do find interesting is the same thing that beat the crap out of us previously seems to be great for coming back into strength training so long as you start your TM a bit lower and seems to progress at a consistent level that may not equate to what you would typically get from some other more add weight now set ups, but seems to help avoid injury and increase longevity by keeping well established guardrails to limit intensity. What a difference made by the execution.

I think if my last rep of an AMRAP set had to be the same speed that would be no more than a 2-3RIR for me. I go from a hard one at the same speed to a real grinder in one rep.

 

[Dustin07]

What I do find interesting is the same thing that beat the crap out of us previously seems to be great for coming back into strength training so long as you start your TM a bit lower and seems to progress at a consistent level that may not equate to what you would typically get from some other more add weight now set ups, but seems to help avoid injury and increase longevity by keeping well established guardrails to limit intensity. What a difference made by the execution.

Totally. my own mindset has changed a lot too. I mostly am not building up to a meet date or anything so I consider week 3 to be a peak week every month, even if I don't reach much with Jokers. I have this mindset right now where I don't have to hit X PR on X date, instead, I love training knowing that I'm getting closer to them in training. that does relax it a lot, knowing I don't have to be ready for a given weekend comp but can instead cruise through training.

I think if my last rep of an AMRAP set had to be the same speed that would be no more than a 2-3RIR for me. I go from a hard one at the same speed to a real grinder in one rep.

I'm sort of retarded though, my first rep is usually the hardest one. Then my brain goes Oh, OK, we can handle this weight. I don't think I ever truly know what my RIR is until I get to whatever that last rep is going to be. Like muscular wise I think I had 5 x 330 tuesday on squats, but I was just too compressed under weight I'm not super familiar with, I couldn't get air so I racked it, which sorta pissed me off lol.