5/3/1 for Middle aged Fat Guys!

Pavel66

Saturday 30/03

Squats

Bar x 10
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5
135 x 5 x 3

Pavel66

Tuesday 02/04/2013

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
100 x 3
110 x 3 x 3


Chest Supported Row Machine

4 sets of 10


Side delt raises/Band Pullaparts

3 sets

DB curls

3 sets

Pavel66

Squats

Bar x 10
40 x 5
60 x 5
80 x 5
100 x 5 x 2
120 x 3
130 x 3
140 x 3 x 3


First time wearing weightlifting shoes. Obviously I had to get the same ones as Hanley and COH :cool:

It became pretty obvious to me that the only reason they squatted more than me was because of the shoes - I reckon 300kg should go by the end of the month!

https://www.youtube.com/watch?v=fIWHH6FAKRM

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
90 x 3
100 x 7 x 3


Chin ups

4 sets of 5


Curls and Band Pushdowns

3 sets


The bench was tough :eek:

Hanley

IDIBISHDI

Hanley

Whatcha think of the shoes anyway? They're awesome right?

Pavel66

Hanley wrote: »

Whatcha think of the shoes anyway? They're awesome right?

Great shoes. Best of luck today...

Pavel66

Sumo Deadlift

60 x 5 x 2
100 x 3
130 x 3
150 x 3 x 3


Squats

60 x 5
80 x 5
100 x 5
120 x 6 x 3


The deads felt good and solid. The sets of 6 in the squats were killing me - badly outta shape :eek:

All my squats were nice and deep and I felt very solid and stable at the bottom. The new shoes are making a difference

Pavel66

CG Bench Press

Bar x 10
40 x 5
60 x 5
70 x 5
80 x 10 x 3


DB Rows

22.5kg db x 10
32.5kg db x 12 x 2
32.5kg db x 20


Side delt raises

3 sets of 15

Curls

Bar x 10
30 x 10
35 x 10 x 2

Pavel66

Thursday 11/04/2013

Squats

Bar x 10
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
130 x 3
Belt on
140 x 3
145 x 3
120 x 10


SSB GMs

Bar x 10
45 x 10 x 2


I was happy enough with the squatting. My depth is better with the weightlifting shoes, which is actually making the squatting harder!

The right hand side of my back has been very painful for the last 10 days or so. I think it may have been from some db rows I did. I just put some tiger balm on it and trained through the pain – what a hero!

imnothim

Pavel66 wrote: »

The right hand side of my back has been very painful for the last 10 days or so. I think it may have been from some db rows I did. I just put some tiger balm on it and trained through the pain – what a hero!

reassuring to hear, i couldnt handle another "iv a runny nose, should i train" style thread.

Pavel66

Saturday 13/04/13

Sumo Deads

60 x 5 x 2
100 x 3
130 x 2
150 x 2
165 x 2 x 2


Barbell Rows

60 x 8
80 x 5 x 3


Chin ups

3 sets of 6

Pavel66

ME Day *


DB Curls

10kg dbs x 10
12.5kg dbs x 10
15kg dbs x 10 x 3


Band Pullaparts

3 x 20


* Minimal Effort Day

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
100 x 5
110 x 5 x 2


CG Bench Press

80 x 10 x 2


DB Military Press

12.5kg dbs x 10
17.5kg dbs x 10 x 3


Side delt raises/Band pullaparts

3 sets


Pushdowns

3 sets


My back was killing me getting off the bench after every set! Funny thing is that by the end of the session it felt a bit better! I am taking it very easy on the overhead pressing, as I tend to injure my right shoulder if I do too much.

Pavel66

Thursday 18/04/2013

"Squat Fatboy Squat"

Bar x 10
60 x 5
80 x 5
100 x 3
120 x 2
Belt on
140 x 2
150 x 2 x 2
120 x 12


SSB Squats

90 x 10 x 2


Doesn’t look much on paper, but I was totally wrecked after this. The high rep stuff kills me. Here are videos of the 2nd set of 150 x 2 and the 120 x 12 – depth seems to be below parallel on all reps.

https://www.youtube.com/watch?v=sWjtMyQ4HCc

https://www.youtube.com/watch?v=GhokaV_Ea8Y

Turbo_diesel

Nice set up in the house Pavel although I don't know how you squat to that music:D Any plans to do a meet in the future? How do you find the safety squat bar? Never used one & they don't have one in the gym I train. Do you find a carryover to your squat/Deadlift?

Pavel66

Turbo_diesel wrote: »

Nice set up in the house Pavel although I don't know how you squat to that music:D Any plans to do a meet in the future? How do you find the safety squat bar? Never used one & they don't have one in the gym I train. Do you find a carryover to your squat/Deadlift?

I like the safety squat bar. I find it more comfortable than a straight bar for good mornings. Squatting with it is more like a front squat – quads and abs. Regarding carryover, I am not sure as I haven’t exactly set any PRs in squats or deads lately!

Probably just do my usual Hercs club champs in December!

Pavel66

Saturday 20/04/2013

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
90 x 8 x 3


Dips

4 sets of 8

Pavel66

Sunday 21/04/2013

Sumo Deadlift (slight deficit)

60 x 5 x 2
100 x 3
130 x 2
150 x 1
170 x 2 x 2


Speed deads

140 x 2 x 5


Chin ups

5 sets of 5


Band Pullaparts

3 sets of 20


The deficit was a rubber mat (I think it is 18mm thick), so not much really. The top sets were pretty tough. Using 140kg for speed deads was probably a bit optimistic. I took 45s between sets and the first three were ok, but the last 2 were not exactly what I would call fast!

Pavel66

Tuesday 23/04/2013

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
110 x 2
115 x 2 x 2


CG Bench Press

85 x 8 x 3


Chest Supported Rows

5 sets

DB Curls

5 sets


The top sets on the bench felt a bit easier than expected so that’s good!

Pavel66

Thursday 25/04/13

Squats

Bar x 10
60 x 5
80 x 5
100 x 5
120 x 3
135 x 6 x 3
100 x 20


Absolutely wrecked after this :eek:

Turbo_diesel

Pavel66 wrote: »

Thursday 25/04/13

Squats

Bar x 10
60 x 5
80 x 5
100 x 5
120 x 3
135 x 6 x 3
100 x 20


Absolutely wrecked after this :eek:

Good work on the squats. Was that a rep PR at 100? Gassed after?

Pavel66

Turbo_diesel wrote: »

Good work on the squats. Was that a rep PR at 100? Gassed after?

Thanks Turbo! I did it a few times before - I think 100 x 23 once. Wrecked after it - I seem to be squatting deeper since I got those damn weightlifting shoes, which is making me use muscles I haven't used before :eek:

Pavel66

GVT*


Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
90 x 10 x 3


Chin ups

3 sets of 7


Dips

3 sets of 10


Curls

Bar x 10
30 x 10
35 x 12 x 2


*Geriatric Volume Training

Pavel66

Sumo Deadlift

60 x 5 x 2
100 x 3
140 x 2
165 x 1
180 x 1
150 x 5


SSB Squats

65 x 5
85 x 5
105 x 5 x 3


180kg Sumo is technically a PR I suppose

https://www.youtube.com/watch?v=OVoKtzCTvho

imnothim

love the boom when you put it down

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
100 x 3
110 x 3 x 3


CG Bench Press

80 x 15
80 x 12


Cable Pushdowns

3 sets

Pavel66

Barbell Rows

60 x 5 x 2
70 x 5
80 x 5
90 x 5 x 3


Chin ups

3 sets of 7


Band Pullaparts

3 sets to failure


Curls

Bar x 10
30 x 10
35 x 10
37.5 x 10

Pavel66

Squats

Bar x 10
60 x 5
80 x 5
100 x 5
120 x 5
140 x 5 x 3
100 x 22


The joy of pain

Pavel66

Saturday 04/05/2013

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
90 x 2
100 x 6 x 3


Chin ups

5 sets of 5

Pavel66

Sunday 5/05 to Friday 10/05

Disneyland Paris

On holiday for 5 days with my wife and two sons. Great fun, but very tiring. Hours and hours of walking each day and loads of junk food - felt exhausted at the end of it :eek:

Pavel66

Disneyland Rehab Weekend


Friday 10/05

Got home, ordered a pizza and hit the gym until it arrived

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5 x 3


Chin Ups

3 sets of 5


Band Pullaparts

2 sets


Saturday 11/05

Sumo Deadlift

60 x 5 x 2 (2 mat deficit)
100 x 3 (2 mat deficit)
120 x 3 (2 mat deficit)
140 x 3 (2 mat deficit)
Remove Mats
160 x 3

Squats

60 x 5
80 x 5
100 x 5
120 x 5

That was hard :eek:


Sunday 12/05

DB Curls

10kg dbs x 10
12.5kg dbs x 10
15kg dbs x 15 x 3


Band Pushdowns

3 sets

Grippers

Pavel66

Tuesday 14/05/2013

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
90 x 5 x 2


CG Bench Press

70 x 10 x 3


Chin ups

3 sets of 6


DB Curls

12.5kg dbs x 10
17.5kg dbs x 10
17.5kg dbs x 12

Pavel66

Wednesday 15/05/2013

Squats

Bar x 10
60 x 5
80 x 5
100 x 5
120 x 3
130 x 6
105 x 12


SSB GMs

Bar x 10
45 x 10 x 2


DB Sidebends


These squats were way harder than they should have been – I’m hoping it’s the “Disneyland Effect”

Pavel66

Friday 17/05/2013

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
90 x 3
100 x 3 x 2
80 x 15


Chin ups

4 sets of 5


Band Pullaparts

2 sets of AMRAP

Pavel66

Sumo Deadlift

60 x 5 x 2
100 x 5
130 x 3
145 x 5

SSB Squats

65 x 8
85 x 8 x 2


Ab Wheel and Grippers


The sad part is that was hard :eek:

In other news I have decided yet again to go on a fat loss diet! I will start on Monday and go for 9 weeks. I have also invented a new training program to go with the diet. The program is called 6/4/2 and is in no way influenced by similarly named programs! The basic idea is a 3 week cycle working up to a heavy(ish) set of 6 in week one, set of 4 in week two, and a heavy double in week three.

There is no deload week and I will do three cycles of 6/4/2 while dieting. I will start the first cycle with approx 75% on the 6 rep week, 80% on the 4 rep week and 85% on the 2 rep week. The next cycle I will add 2.5kg to the bench and 5kg to the squat and deadlift and the same for the third cycle.

There will be 4 training day a week – day 1 bench press, day 2 squat, day 3 upper body assistance and day 4 deadlift. I have already decided on the assistance work and it isn’t going to change for the 9 weeks. The reason for this is that I don’t want to have to think about what I am going to do each day – which is my usual approach. I want my main focus to be on losing about 10kg of blubber!

Pavel66

6/4/2 Week 1 Day 1

Bodyweight: 99.0kg


Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
90 x 3
100 x 6


CG Bench Press

75 x 8 x 3


Chin ups

3, 4, 5, 6, 4 Total: 22


Curls

Bar x 8
30 x 8 x 3


First day of my new 9 week program and diet - everything fairly handy today.

Pavel66

6/4/2 week 1 Day 2

Squats

Bar x 10
60 x 5
80 x 5
100 x 5
120 x 3
135 x 6
100 x 8 x 3


SSB GMs

Bar x 8
50 x 8 x 3


DB Sidebends



This session was very tough - I am such a baby

Pavel66

Friday 24/05/2013

6/4/2 Week 1 Day 3


Military Press

Bar x 10 x 2
30 x 10 x 3


Dips

3 sets of 10


DB Rows

22.5kg db x 10
27.5kg db x 15 x 3


Band Pullaparts/Side delt raises


A handy enough upper body assistance day. I will just keep increasing it a little bit each week.

Pavel66

Sunday 26/05/2013

6/4/2 Week 1 Day 4

Sumo Deadlift

60 x 5 x 2
100 x 5
130 x 3
150 x 6

Conventional Deadlift

110 x 8 x 3


SSB Squats

65 x 10
85 x 8 x 2


Ab wheel


Grippers


The sweat was running off me after this - I kept the pace moving fairly quick throughout. I have decided to add some high rep conventional deads as an assistance movement for my sumo deads. It will be interesting to see if this helps – my lower back had an awesome pump anyway!

Pavel66

Tuesday 28/05/2013

6/4/2 Week 2 Day 1


Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
90 x 3
100 x 2
105 x 4

CG BP

75 x 10 x 3

Chins

4, 5, 6, 5, 4 Total: 24


Curls

Bar x 10
30 x 10 x 3

Pavel66

Thursday 30/05/2013

6/4/2 Week 2 Day 2


Squats

Bar x 10
60 x 5
80 x 5
100 x 5
120 x 3
135 x 2
145 x 4
100 x 10 x 3


SSB GMs

Bar x 10
50 x 10 x 3


DB Sidebends



I think 145 is the heaviest I have squatted in a long time and it felt like it. The sets of 10 afterwards wrecked me. The GMs and sidebends were done fast and supersetted.

Pavel66

Saturday 01/06/2013

6/4/2 Week 2 Day 3

Bodyweight in the morning: 96.4kg


Military Press (with fat gripz)

Bar x 10 x 2
30 x 10
32.5 x 10 x 2


Dips

3 sets of 12


DB Rows

25kg db x 10
30kg db x 15 x 3



Side and rear Delt Raise superset

3 sets of 15


I have only ever used my fat gripz on the odd set of curls, so I decided to try some pressing with them. The military pressing seemed the obvious choice as I am only getting back into it – felt good anyway! The whole session was done fast – more like cardio…

Pavel66

Sunday 02/06/2013

6/4/2 Week 2 Day 4

Sumo Deadlift

60 x 5 x 2
100 x 5
130 x 3
150 x 1
160 x 2 – supposed to be 4


Conventional Deadlift

110 x 10 x 3


SSB Squats

65 x 10
85 x 10 x 2


Ab wheel & Grippers


Week 2 of my 9 week plan and I am missing reps – not a good sign. The whole point of this program was to save me having to think while dieting. Either I overestimated my weights or it was just a bad day?

I trained first thing in the morning with a protein shake and a banana for my pre-workout snack, which may have been a factor. I think I will just plough on, but make sure I deadlift later in the day and maybe do my SSB squats before them to get my body geared up.

The other issue is that the percentage is based of my conventional max and I am lifting sumo

Pavel66

6/4/2 Week 3 Day 1

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
90 x 3
100 x 2
110 x 2

CG BP

75 x 12 x 2
75 x 11

Chins

5, 5, 6, 5, 5 Total: 26


Curls

Bar x 12
30 x 12 x 3


The 110 x 2 felt handy enough. The close grip sets were tough – I just hit failure on the last set. The sets of 12 on the curls were pretty much all out after the chins. As I have noticed in the past I seem to be able to handle training with a higher percentage of my bench than either my squat or deadlift. As seen above the deadlift is particularly bad. It’s probably because I am built better for benching – I should probably use a slightly higher percentage for bench training.

Pavel66

Thursday 06/06/2013

6/4/2 Week 3 Day 2


Squats

Bar x 10
60 x 5
80 x 5
100 x 5
120 x 3
140 x 2
152.5 x 2
100 x 12 x 3


SSB GMs

Bar x 12
50 x 12 x 3


DB Sidebends




I was very happy to get through this session – my confidence was a bit shaken after missing the deadlifts on Sunday. The 152.5 x 2 felt very heavy, but there was no danger of missing. The 100 x 12 x 3 was hell…

Pavel66

6/4/2 Week 3 Day 3


Military Press (with fat gripz)

Bar x 12 x 2
30 x 12
32.5 x 12 x 2


Dips

3 sets of 14


DB Rows

25kg db x 10
32.5kg db x 15 x 3



Side and rear Delt Raise superset

3 sets of 15

Pavel66

6/4/2 week 3 day 4


SSB Squats

Bar x 10
70 x 10
90 x 10 x 2


Sumo Deadlift

70 x 5
110 x 3
140 x 2
160 x 0
Belt on
160 x 1
170 x 0
170 x 0


What can I say? At least I know that last week wasn't just a bad day

I have to go away and cry now, and consider how to proceed...

Pavel66

Sunday 16/06/2013

That’s 2 weeks in a row that I have been unable to complete my planned deadlift training. Not exactly sure why, but it looks like I am not recovering by Sunday from my squat session on Thursday. It could be the diet, old age or maybe I am dying?

In any event, I am just going to do a 3 day split for the next few weeks – push day, squat day and pull day. I am going to do whatever reps and sets and exercises I feel like! I am on holidays the end of July, so I will come up with a new plan when I get back. I might even seek professional help!


Bodyweight in morning 95.3 kg


SSB Squats

Bar x 10
65 x 10
85 x 10 x 3


Deadlift (2 mat deficit, double overhand)

60 x 10
100 x 10 x 3

Pavel66

Tuesday 18/06/2013

Bench Press (with fat gripz)

Bar x 10
40 x 10
60 x 10
80 x 10 x 3


Dips

3 sets of 10


Military Press (with fat gripz)

Bar x 10
30 x 12
32.5 x 15
32.5 x 12


Side Delt Raises

4 sets of 15


This was my first time benching with fat gripz – I did it because I saw COH do it

I was afraid to go beyond 80kg as my small hands make using fat gripz very difficult.