5/3/1 for Middle aged Fat Guys!

Alf Veedersane

Adrenaline? Great work. You must be pretty happy with your day's work

COH

Nice lifting fella

Hanley

Looks good man.

Happy?

kevpants

Excellent progress dude. Squats looked ridiculously pretty.

Pavel66

Thanks guys!

Yeah, very happy

Disappointed I didn't get the 200kg squat, but I expected nothing in the deadlift and was ridiculously happy with the 2.5kg PR

Pavel66

Sunday 15/12


Squat

Bar x 10
60 x 5
100 x 5
120 x 5 x 3


Bench Press

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


Inverted Rows

3 sets


I got sick straight after the comp and took a week off. Just going to do my usual get back in shape routine - squat, push and pull 3 days a week.

Pavel66

Wednesday 18/12


Squat

Bar x 10
60 x 5
100 x 5
125 x 5 x 3


Bench Press

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


Inverted Rows

3 sets

Pavel66

Sunday 22/12


Squat

Bar x 10
60 x 5
100 x 5
120 x 3
130 x 3 x 3


Bench Press

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


Inverted Rows

3 sets

Pavel66

Squat

Bar x 10
60 x 5
100 x 5
125 x 3
135 x 3 x 3


Bench Press

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


Inverted Rows

3 sets


Curls - my Christmas present to myself


I trained with my 8 year old son, while his younger brother and mother made cookies - great post workout meal

Pavel66

Squat

Bar x 10
60 x 5
100 x 5
125 x 3
140 x 3 x 3


Bench Press

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


Chin ups

3 sets of 3


Band Pullaparts

3 sets

Pavel66

Friday 28/12

Squat

Bar x 10
60 x 5
100 x 5
130 x 3
145 x 3 x 3


Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
95 x 1
102.5 x 3 x 3


Chin ups

3, 4, 4


Band Pullaparts

3 sets

Pavel66

Squat

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 3 x 3


Bench Press

Bar x 10
50 x 5
70 x 5
90 x 3
105 x 3 x 3


Chin ups

3 sets of 4


Band Pullaparts

Pavel66

Squat

Bar x 10
60 x 5
100 x 5
130 x 3
152.5 x 3 x 3


Bench Press

Bar x 10
50 x 5
70 x 5
90 x 3
107.5 x 3 x 3


Chin ups

5, 4, 4


Band Pullaparts

Pavel66

Squat

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 3
155 x 3 x 2


Bench Press

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


Chin ups

5, 4, 5


Band Pullaparts

Pavel66

Sunday 05 January 2014


Squats

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 1
160 x 2 x 3


Bench Press

Bar x 10
50 x 5
70 x 5
90 x 3
105 x 1
112.5 x 2 x 3


Chin ups

3 sets of 5


Band Pullaparts

Pavel66

Tuesday 07 January 2014


Squats

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 1
162.5 x 3


Bench Press

Bar x 10
50 x 5
70 x 5
90 x 3
105 x 1
115 x 2


Chin ups

4 sets of 4


Band Pullaparts

Pavel66

Squats

Bar x 10
60 x 5
100 x 5
130 x 3
155 x 1
165 x 2 x 2


Bench Press

Bar x 10
50 x 5
70 x 5
90 x 3
110 x 1
117.5 x 2 x 2


Chin ups

5, 4, 4, 4


Band Pullaparts

Pavel66

Saturday 11 January 2014


Squats

Bar x 10
60 x 5
100 x 5
135 x 3
160 x 1
170 x 2
150 x 3

Pavel66

Bench Press

Bar x 10
50 x 5
70 x 5
90 x 3
110 x 1
120 x 2
100 x 5 - close grip


Chin ups

5, 4, 5, 4


Rear delt raises

Pavel66

Tuesday 14 January 2014


Squats

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 3 x 3


Bench Press

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


Chest Supported Rows


This was the first session that I haven’t added weight to the bar since I started back training after the Hercs comp. I didn’t feel good so I “auto-regulated” myself down 20kg

Pavel66

Thursday 16 January 2014


Squats

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 1
160 x 2
140 x 5 x 2

Pavel66

Bench Press

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


Chin Ups

4 sets of 5


Side and rear delt raises

3 sets

Pavel66

Squats

Bar x 10
60 x 5
100 x 5
135 x 3
155 x 1
165 x 1
175 x 1
150 x 3 x 3


I haven't worn a belt since the Hercs comp, so I think my squat is improving

Alf Veedersane

Great to see the return of the 3 x 3 top set this week!

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 2
110 x 1
115 x 5


Deadlift (2 mat deficit)

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


Chin ups

3 sets of 6

Pavel66

Tuesday 21/01

Squats

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 1
160 x 2 x 2


I am writing this lying in bed sick. I came down with a flu bug on Monday, but tried to train through it on Tuesday - bad idea! Hoping to get back training on Saturday?

Alf Veedersane

I'd be disgusted with myself if I could only squat two doubles at 160kg...

Pavel66

Sunday 26 January 2014

Squat

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


Monday 27 January 2014

Squat

Bar x 10
60 x 5
90 x 5
110 x 5 x 2


Tuesday 28 January 2014

AM - Squat

Bar x 10
60 x 5
100 x 5
120 x 5 x 2


PM - Bench Press

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


Wednesday 29 January 2014

Squat

Bar x 10
60 x 5
100 x 5
125 x 5 x 2


Thursday 30 January 2014

Bench Press

Bar x 10
50 x 5
70 x 5
90 x 5 x 3


Friday 31 January 2014

Squat

Bar x 10
60 x 5
100 x 5
120 x 3
130 x 3
135 x 3


On Sunday 26 January I got back training – still feeling like crap, but not lying in bed sweating with aching limbs! I still had no energy so decided to train every day but only for 15 – 20 minutes at a time! This plan seemed to work ok, but my first day I was absolutely wrecked and had to lie down for about an hour to recover afterwards.

Pavel66

Squats

Bar x 10
60 x 5
100 x 5
130 x 3
140 x 3
145 x 3


Bench Press

Bar x 10
50 x 5
70 x 5
90 x 3
100 x 3
105 x 3


Energy coming back - first time doing 2 exercises in one session

Alf Veedersane

Best of luck on getting back to 100%

Pavel66

Sunday 02 Feb 2014


Squats

Bar x 10
60 x 5
100 x 5
130 x 3
140 x 3
150 x 5


Sumo Deadlift

60 x 3
100 x 3
140 x 1
160 x 2

Pavel66

Monday 03 Feb 2014


Bench Press

Bar x 10
50 x 5
70 x 5
90 x 3
100 x 3
110 x 3 x 3

Pavel66

Squats

Bar x 10
60 x 5
100 x 5
130 x 3
145 x 1
155 x 6
140 x 5 - last 3 paused


I was feeling reasonably good, so only decided on the pauses during the set itself

https://www.youtube.com/watch?v=D7OUuF5GKMs

Pavel66

Squats

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 1
160 x 2

Pavel66

Thursday 06 Feb 2014


Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
110 x 1
115 x 5

CG Bench

90 x 6 x 2


Seated Pulley Rows and Band Pullaparts

Pavel66

Friday 07 Feb 2014


Squats

Bar x 10
60 x 5
100 x 5
130 x 5
150 x 1
160 x 1
165 x 2
150 x 3

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 1
110 x 1
115 x 1
120 x 3


Chin ups

3 sets of 5


Side Delt Raises and Band Pullaparts

3 sets

Pavel66

Sumo Rack Pulls

60 x 3 x 2
100 x 3
140 x 3
160 x 1
180 x 1
200 x 1
210 x 0


SSB Squats

Bar x 5
65 x 5
105 x 5 x 3



First time doing sumo rack pulls - good to know I am equally poor at all deadlift variations

Pavel66

Tuesday 11 Feb 2014


Squats

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 1
160 x 1
170 x 3 - Belt
150 x 4

Pavel66

Wed 12 Feb 2014

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 2
110 x 1
120 x 1
125 x 5 - PR I think?
110 x 5


Seated Pulley Rows


Side Delt Raises and Band Pullaparts


The 125 x 5 was totally all out - the last rep took about 10 seconds! I burst some blood vessels in my eyes - weird feeling :eek:

Pavel66

Thursday 13 Feb 2014


Squats

Bar x 10
60 x 5
100 x 5
140 x 2
160 x 1
175 x 2 - Belt
160 x 3
150 x 5


Felt strong tonight

Pavel66

Bench Press

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


Squat

Bar x 10
60 x 5
100 x 5
140 x 2
160 x 1
175 x 1 - Belt and knee wraps
185 x 3 - Belt and knee wraps
170 x 3 - Belt only


I felt awful on the bench for some reason so stopped at 110 and worked across. I decided to buy some knee wraps and used them for the first time today. I realised they can be used in the IPO raw division and I am going to lift there in April. I bought 2 metre ones, and now realise why a few people were telling me I should have got the 2.5 metre ones!

I didn't wrap them very tight and they didn't seem quite long enough. Probably take me a few sessions to get the hang of them. Here is a vid anyway...

https://www.youtube.com/watch?v=1AYF5ed3tnw

Pavel66

SSB Squats

Bar x 5
65 x 5
105 x 5
115 x 5 x 3



Deficit Deadlift

60 x 3
100 x 3
140 x 1
160 x 5

Pavel66

Tuesday 18 February 2014


Squat

Bar x 10
60 x 5
100 x 3
140 x 2
160 x 1
170 x 1
180 x 1 belt
160 x 4


Bench Press

Bar x 10
50 x 5
70 x 5
90 x 2
110 x 1
120 x 1
127.5 x 1
110 x 8

Pavel66

Thursday 20 February 2014


Squat

Bar x 10
60 x 5
100 x 3
140 x 2
160 x 1
170 x 5 (belt)
150 x 5

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 2
115 x 1
120 x 1
125 x 1
120 x 1
110 x 6


Chin ups

3 sets of 5


Band Pullaparts

Pavel66

Saturday 22 February 2014


Squat

Bar x 10
60 x 5
100 x 3
140 x 2
165 x 1
180 x 1 - belt
190 x 2 x 2 - belt and knee wraps
170 x 7 - belt


Only my second time wearing knee wraps and I hate them already! I checked with the IPO and you are only allowed to wear 2 metre wraps in their raw section, so I have the right ones anyway

https://www.youtube.com/watch?v=tT9BSW9goiQ

https://www.youtube.com/watch?v=K6xfUHcF46g

Pavel66

Monday 24 February 2014


Bench Press

Bar x 10
50 x 5
70 x 5
90 x 3
110 x 1
120 x 1
125 x 1
130 x 2 PR
110 x 10 PR


Pulley Rows


Side delt raises and Band Pullaparts


I didn’t feel good coming into this, so I was pretty happy with those numbers!


Tuesday 25 February 2014

Squat

Bar x 10
60 x 5
100 x 5
140 x 2
160 x 1
170 x 1 (belt)
180 x 3 (belt)
160 x 5


That’s the strongest I have felt with that kind of weight on my back – training must be working!



Thursday 27 February 2014

Squat

Bar x 10
60 x 5
100 x 5
140 x 2
165 x 1
175 x 1 (belt)
185 x 1 (belt)
170 x 3 (belt)


I felt like sh1t tonight – a lot of pain in my arms between sets :eek:

Pavel66

Saturday 01 March 2014

Squat

Bar x 10
60 x 5
100 x 5
140 x 2
165 x 2 (knee wraps)
180 x 1 (belt and knee wraps)
190 x 1 (belt and knee wraps)
200 x 0 (belt and knee wraps)
`

I didn’t feel good from the start of this session and 100kg felt very heavy. I have been trying to get used to knee wraps as I was planning on using them in the IPO comp in April. I put them on for the 165kg set and nearly lost my balance walking the bar out!

This focused my mind a bit more, but I didn’t feel confident in the wraps. I was finding it difficult to walk out and get my feet set right. I found I was thinking about the wraps and how they felt instead of thinking about the squat itself! I am not blaming this on my 200kg miss, but I think it contributed to it.

The other problem I am having is that after every squat session I am experiencing almost unbearable pain in my arms. This has been happening for about two weeks and was at its worst after today’s session – I couldn’t move my left arm for about 40 minutes due to the pain!

I am squatting to some type of daily max three days a week, so it may be just what happens and I need to HTFU? Alternatively it might be the way I am positioning the bar on my back and it is pressing on some nerves or something? In any event I have decided* to take three days off to try and recover. Another thing I thought of was that my training has basically become squat and bench and not much else, so I probably need to add in some assistance work for my upper back. I am hoping this will help me support the squat bar without the debilitating pain…


* decided = my wife told me that if I didn’t take a few days off she would kill me!

UPDATE: COH, Kevpants and Vis Vires have told me it’s ulnar nerve compression. I did some research and their diagnosis is right on the money!

https://www.youtube.com/watch?v=5mhnhsFela4

Pavel66

Wednesday 05 March 2014


Bench Press

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


Pulley Rows


Band Pullaparts and DB Curls


I decided to take it easy today to see how my arms reacted. They felt fine, but the real test comes when I squat tomorrow or Friday. I might use the SSB as advised by the lads above.