5/3/1 for Middle aged Fat Guys!

I love how you lift with classical music playing in the background!

Pavel66

Thursday 06 March 2014

SSB Squat

Bar x 10
65 x 5
85 x 5
105 x 5
120 x 5 x 3


Sumo Deadlift

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


I managed to get through this session without any nerve pain down my arms. Maybe this back squat problem is a good thing as it has forced me to do something different! SSB squats are basically my way of doing front squats while still having terrible shoulder and wrist flexibility. Deadlifts are something I avoid as much as possible – I am bad at them and I hate doing them. My weird logic during this session was that SSB squats + Deadlifts = Back squats!

Pavel66

Saturday 08 March 2014


Bench Press

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

CG Bench

100 x 5 x 2


Inverted Rows


Side delt raises and Band Pullaparts


DB Curls


The return of assistance work!

Pavel66

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 3
120 x 3
130 x 3
135 x 3
140 x 3


SSB GMs

Bar x 5
45 x 5
60 x 5 x 3


DB Shrugs

32.5kg dbs x 15 x 3


I haven't worked up the courage to put a straight bar on my back yet, but I think that is actually a SSB PR

Pavel66

Tuesday 11 March 2014


Bench Press

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


CG BP

100 x 6 x 2


Inverted Rows


Side and rear delt raises


DB Curls


The form was a bit sloppy on the top set of bench press - probably due to training at 6.30 in the morning.

Pavel66

Saturday 15 March 2014


Bench Press

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


SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 5
125 x 5


Barbell Curls (fat gripz)

Bar x 12 x 3


After making a few attempts during the week to squat and not being able to without pain I have decided to withdraw from the IPO Nationals in April.


Monday 17 March 2014

Military Press

Bar x 10
30 x 10
35 x 5
40 x 5 x 3

Chin ups

3 x 3

Side delt raises/Band pullaparts


Probably about 2 years since I lifted a bar over my head!


Tuesday 18 March 2014


SSB Squat

Bar x 10
45 x 8
65 x 8
85 x 8 x 3


Wednesday 19 March 2014


I got chatting to my wife’s nephew at a family gathering last week and it turns out he is a personal trainer! I made an appointment and went to see him today for a movement screen and body fat measurement. I was pretty ok in most areas except my ankles which were atrocious!

We did a test where you move your foot a certain distance from the wall and try and touch the wall with your knee.

Right leg = 5.5cm
Left leg = 1cm

I knew this already but it was good to measure it properly and highlight it. This is the reason why I squat wide and need weightlifting shoes to hit depth. I used to squat in cons and had to go even wider then, but always had trouble hitting depth.

Obviously I failed the overhead squat test in my socks entirely due to ankle mobility. I had thought my t-spine and shoulders were bad but he said they were fine.

Body fat was 26% - I was quite happy with this as I thought it would be even higher!


Thursday 20 March 2014

Military Press

Bar x 10
30 x 10
35 x 10
40 x 7 x 3


Inverted Rows

3 sets of 10

DB Curls


Band Pullaparts


Friday 21 March 2014


SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 8 x 3

Pavel66

22 March to 23 November 2014

Trained consistently but nothing spectacular to report. "Highlights" include:

22/03 - Body weight 106kg

14/06 - Won €100 in a Bench Press/Chin up friendly comp - I got 12 and 12 (body weight 100.1kg)

4/07 - Military Press 65 x 3

24/10 - Squat 165 x 2

15/11 - Sumo deadlift 165 x 1


These are unfortunately the heaviest weights I have lifted during this period!

Pavel66

Bench Press

Bar x 12
50 x 6
60 x 5
80 x 3
100 x 3
115 x 1
125 x 1
132.5 x 1
135 x 1
125 x 2
120 x 4


CG Bench Press

105 x 5


DB Curls

3 sets


I am competing Bench only in the Hercules club championships on Saturday 6 December. In last years comp I benched 135kg at 106.5 BW. I equalled that today in training weighing 100.2kg.

Alf Veedersane

I missed your log, man.

I hugged it when it appeared on screen

Pavel66

Alf Veedersane wrote: »

I missed your log, man.

I hugged it when it appeared on screen

Thanks a million dude!

You know I am married with kids right

Pavel66

Squats

70 x 5
100 x 5
120 x 3
140 x 3
150 x 3 x 3

I am just trying to maintain my squat at the moment. Usually squat twice a week anywhere between 140 - 160 all beltless.

Pavel66

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
115 x 2
125 x 2 x 2

CG BP

105 x 5 x 2


Inverted Rows

3 sets of 10


Barbell Curls (fat gripz)

Bar x 15
30 x 10 x 2



Felt terrible benching - severe pain in my chest and back after each set. Painful getting off the bench each time. No pain now though so hopefully nothing serious?

Had the 2 kids with me - one whacked his head off a bar in the squat rack, while the other rolled a DB down the incline bench and took a chunk out of the wall :eek:

If anyone wants to send their kids to my new powerlifting crèche I can send them an application form

Pavel66

Squats

Bar x 10
60 x 5
90 x 5
110 x 3
130 x 3
140 x 3

Conventional Deadlift

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

Pavel66

Monday 01 December 2014

Bench Press

Bar x 15
40 x 10
60 x 6
80 x 5
100 x 3
110 x 3
120 x 3


CS Rows

3 sets of 15


DB Curls

3 sets

Side delt raises

2 sets

I have had a pain in my right pec since last Monday. It feels like I have torn a few muscle fibres and was causing a lot of pain when I was benching on Thursday. My original plan was to go to 130 x 1 today, but I decided to work up to a heavyish triple instead. Pain was minimal so I will leave it there until Saturday.

Tuesday 02 December 2014


Squats

65 x 5
85 x 5
105 x 5
115 x 5
125 x 3
135 x 3
145 x 3

Pavel66

Hercules Club Champs 6 Dec 2014

This year I did bench press only for certain reasons. I weighed in at 99.2kg, which was over 7kg lighter than last year. I didn't really feel great on the day but still managed to get a PR! My previous best competition lifts were 130kg in the 100kg class and 135kg in the 110kg class. My set up didn't feel right, and I think it was due to the fact that I always unrack the bar myself in training. In any event it was a great day as usual.

Warm ups

Bar x 10
60 x 5
80 x 3
100 x 2
115 x 1
125 x 1

Attempts

1. 132.5 - good lift
2. 137.5 - good lift
3. 140 - no lift (judges said my ass came off bench)

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

RidleyRider

Very harsh call IMO. Good lifting man!

Pavel66

Monday 8 December 2014

Inverted Rows

3 sets of 8

Chin ups

3 sets of 3

Squats

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


Squats were to loosen me up for tomorrow’s squats!


Tuesday 9 December 2014

Squats

Bar x 10 x 2
60 x 5
90 x 5
110 x 3
120 x 3
130 x 3
140 x 3
130 x 3
100 x 10


Thursday 11 December 2014


Bench Press

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


DB Military Press

17.5kg dbs x 10 x 3

Dips

3 sets of 5


Friday 12 December 2014


Squats

Bar x 10
60 x 5
90 x 5
110 x 5
130 x 3
140 x 3
145 x 3
130 x 3
100 x 11


Saturday 13 December 2014


Inverted Rows

3 sets of 10

Chin ups

3, 4, 3

Curls with fat gripz

25 x 10 x 3

I picked up some sorta bug on Tuesday and haven't felt great since, so just keeping things ticking over.

Pavel66

Monday 15 December 2014


Bench Press

Bar x 10
40 x 10
60 x 5
80 x 3
100 x 3
80 x 12 x 3


DB Military Press

17.5kg dbs x 12 x 3

Dips

3 sets of 6


Tuesday 16 December 2014


Squats

Bar x 10 x 2
60 x 5
90 x 5
110 x 3
130 x 3
140 x 3 x 3
100 x 12


Wednesday 17 December 2014


Inverted Rows

3 sets of 12

Lat Pulldowns

4 sets of 12

DB Shrugs

3 sets

DB Curls

3 sets



Thursday 18 December 2014


Bench Press

Bar x 15
50 x 10
70 x 5
90 x 3
105 x 3
85 x 8 x 3


DB Military Press

17.5kg dbs x 15 x 3

Dips

3 sets of 7


Friday 19 December 2014


Squats

Bar x 10 x 2
60 x 5
90 x 5
110 x 3
130 x 3
140 x 3
150 x 3
155 x 3
100 x 13


I felt fairly bad all week as I have a cold and a sinus infection. The weird thing was I felt at my worst on Friday, but once I started squatting I felt great! This was the heaviest squats I have done in a while.

Pavel66

Sunday 21 December 2014


Inverted Rows

4 sets of 10

Chin ups

3 sets of 4

DB Shrugs

3 sets

Curls with fat gripz

25 x 12
30 x 8 x 2



Monday 22 December 2014


Bench Press

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


DB Military Press

17.5kg dbs x 12
20kg dbs x 12 x 2

Dips

3 sets of 8


Thursday 25 December 2014


Squats

Bar x 10 x 2
60 x 5 x 2
100 x 3
130 x 3
145 x 3
150 x 3
140 x 3
130 x 3
100 x 14


Friday 26 December 2014


Bench Press

Bar x 10
40 x 8
60x 5
80 x 3
100 x 3
105 x 3
85 x 12 x 3


DB Military Press

17.5kg dbs x 12
20kg dbs x 10 x 3

Dips

3 sets of 10


Saturday 27 December 2014


Inverted Rows

4 sets of 10, 12. 12. 10

Chin ups

4, 5. 4

DB Shrugs

3 sets

Curls with fat gripz

25 x 10
30 x 12 x 2


I was sick for a couple of days before xmas, so I was happy to get those squats in on xmas day.

Pavel66

Squats

Bar x 10 x 2
60 x 5 x 2
100 x 5
130 x 3
145 x 3
152.5 x 3
140 x 3
130 x 3
100 x 15

Pavel66

Bench Press

Bar x 10
40 x 8
60x 5
80 x 3
100 x 3
107.5 x 3
87.5 x 8 x 3


DB Military Press

17.5kg dbs x 10
20kg dbs x 12 x 3

Dips

3 sets of 12

Pavel66

Wednesday 31 December 2014


Inverted Rows

4 sets of 10, 12. 12. 12

Chin ups

5, 5. 4

DB Shrugs

3 sets

Curls with fat gripz

25 x 10
30 x 10
32.5 x 10

Pavel66

Squats

Bar x 10 x 2
60 x 5 x 2
100 x 5
130 x 3
145 x 3
155 x 3
145 x 3
135 x 3
100 x 16


I felt pretty good squatting. Here is a video to show the level I am at currently. I haven't really pushed the squat hard in a long time.

Pavel66

Friday 02 January 2015


Bench Press

Bar x 10
40 x 8
60x 5
80 x 3
100 x 3
107.5 x 4
87.5 x 10 x 3


DB Military Press

17.5kg dbs x 10
20kg dbs x 10
22.5kg dbs x 10 x 2

Dips

3 sets of 13


Saturday 03 January 2015


Chin ups

3 sets of 5


Inverted Rows against band

4 sets of 8

DB Shrugs

3 sets

Curls with fat gripz

25 x 10
30 x 10
32.5 x 8 x 2


I was trying to think of ways to make the inverted rows harder and as I don't have a weighted vest and putting a plate on my chest seemed risky, I figured I would hook a band across the rack and see what happened!

Alf Veedersane

Haha, nice work, MacGuyver.

Pavel66

Squats

Bar x 10 x 2
60 x 5 x 2
100 x 5
130 x 3
150 x 3
160 x 3
150 x 3
140 x 3
100 x 17


The heaviest I have done in a while and still beltless.

Pavel66

Monday 05 January 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
107.5 x 5
87.5 x 12 x 3


DB Military Press

17.5kg dbs x 10
22.5kg dbs x 10 x 3

Dips

3 sets of 14


Tuesday 06 January 2015


Squats

Bar x 10 x 2
60 x 5
80 x 5
110 x 3
130 x 3
140 x 3
150 x 3
140 x 3
140 x 3


Wednesday 07 January 2015


Chin ups

4 x 4

Inverted Rows

5 sets of 10

DB Shrugs

3 sets

DB Curls

3 sets



Thursday 08 January 2015


Bench Press

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


DB Military Press

17.5kg dbs x 12
22.5kg dbs x 12 x 3

Dips

3 sets of 15, 15, 11


Nothing left for the dips - just died


Friday 09 January 2015


Squats

Bar x 10 x 2
70 x 5 x 2
110 x 5
140 x 3
150 x 3 x 3
110 x 12


Saturday 10 January 2015


Chin ups

5, 4, 5, 4

Inverted Rows

5 x 10, 10, 10, 10, 12

DB Shrugs

4 sets

Curls

25 x 10
30 x 10
32.5 x 10 x 2

Pavel66

Sunday 11 January 2015


SSB Pause Squat/GM

Bar x 5
45 x 5
55 x 5
65 x 5 x 2

Wasn’t gonna train, but my son wanted to, so I just invented a new exercise!



Monday 12 January 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
110 x 4
90 x 10 x 3


DB Military Press

17.5kg dbs x 10
22.5kg dbs x 10
27.5kg dbs x 8 x 2

Dips

5 sets of 10


Heaviest standing db press in years!


Tuesday 13 January 2015


Squats

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

Happy with that!


Wednesday 14 January 2015

Chin ups

4, 5, 5, 5

Inverted Rows

5 sets of 10


DB Shrugs

4 sets

DB Curls

3 sets


Thursday 15 January 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
110 x 5
90 x 12 x 3


Dips

2 sets of 15

Side delt raises

3 sets of 10 (10kg dbs)


My shoulders were pretty fried after the bench so I decided to skip the overhead pressing.


Friday 16 January 2015


Squats

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

Alf Veedersane

Squats are looking strong!

Heading in the right direction.

Pavel66

Saturday 17 January 2015

Chin ups

6, 6, 5, 4

Inverted Rows against band

3 sets of 10


DB Shrugs

3 sets

DB Upright rows

3 sets

Curls with fat gripz

25 x 10
30 x 10
35 x 8 x 2


Sunday 18 January 2015

Sumo Deadlift

60 x 5 x 2
80 x 5
100 x 5
120 x 3 x 3

First time deadlifting in a while - I really need to force myself to lift stuff off the floor at least once a week!


Monday 19 January 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 3
112.5 x 3
92.5 x 8 x 3


DB Military Press

22.5kg dbs x 15, 15, 12


Dips

3 sets of 12


Side delt raises

2 sets of 12 (10kg dbs)


Tuesday 20 January 2015


Squats

Bar x 10 x 2
60 x 5
100 x 5
130 x 3
150 x 3
165 x 3
150 x 5
120 x 12


Wednesday 21 January 2015

Sumo Deadlift

60 x 5 x 2
80 x 5
100 x 5
125 x 3 x 3


Chin ups

6, 6, 5, 5


Thursday 22 January 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
112.5 x 4
92.5 x 10 x 3


Dips – 3 sets to failure (60 seconds between sets)

20, 12, 9


I haven’t done dips much over the years, so that 20 must be a PR of some sort!

Bodyweight: 102kg

Pavel66

Friday 23 January 2015


Squats

Bar x 10 x 2
70 x 5
110 x 5
140 x 3
150 x 3
155 x 3
155 x 3
140 x 5
130 x 8


As the one person (you know who you are!) who follows my log may have noticed, I am sort of programming the bench press, but just making my squat training up as I go along.

Pavel66

Sumo Deadlift

60 x 5 x 2
80 x 5
100 x 5
120 x 3
130 x 3 x 3


Chin ups

8, 6, 5, 4


BB Rows

80 x 8 x 3

Curls with fat gripz

30 x 15 x 2

Pavel66

Sunday 25 January 2015

SSB Squats

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 5 x 3

Monday 26 January 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
112.5 x 5
92.5 x 12 x 3

Dips – 10


I was absolutely wrecked after the benching. I sat down for 10 minutes and then decided to do some dips. After one set I knew there was no point. In any event, I have done about 6 weeks of high rep (for me) benching and now feel like changing it a bit. I might train my bench with a Texas Method style system for a while and see what happens. Something like the following:

Press 3 days a week

Day 1 – 3 to 5 x 5

Day 2 – Military Press

Day 3 – work up to one heavy set of 3-5


Tuesday 27 January 2015


Squats

Bar x 10 x 2
60 x 5 x 2
100 x 5
130 x 3
150 x 3
160 x 3
165 x 3
150 x 8

I managed to strain my lower back a bit yesterday while benching and it was bothering me while squatting. Not sure where the 150 x 8 came from? I thought I was going to pass out after it!



Wednesday 28 January 2015

Sumo Deadlift

60 x 5 x 2
80 x 5
100 x 3
120 x 3
130 x 3
135 x 3
135 x 3

Lat Pulldowns

5 sets of 10

DB Curls

3 sets of 12

Thursday 29 January 2015


Bench Press

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

Dips

3 sets of 12

Pavel66

Friday 30 January 2015


Squats

Bar x 10
60 x 5 x 2
100 x 5
120 x 3
130 x 3
140 x 3
150 x 3

Sumo DL

60 x 5
100 x 3
120 x 3
130 x 3
140 x 3



Saturday 31 January 2015

Military Press

Bar x 10 x 2
30 x 5
40 x 5 x 3


Inverted Rows

3 sets of 10


Chin ups

3 sets of 5


Sunday 01 February 2015

SSB Squats

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 6 x 3


Monday 02 February 2015


Bench Press

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

CG BP

90 x 8 x 2

Dips

2 sets of 15


Tuesday 03 February 2015


Squats

Bar x 10
60 x 5
100 x 5
120 x 3
140 x 3
150 x 3
160 x 3
150 x 3
150 x 3




Wednesday 04 February 2015

Sumo Deadlift

70 x 5 x 2
110 x 3
140 x 3
145 x 3
145 x 3

Chest supported Rows

5 sets of 10

DB Curls

4 sets


Thursday 05 February 2015

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 5 x 4

Dips

3 sets of 12

Friday 06 February 2015


Squats

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

Pavel66

Saturday 07 February 2015

Military Press

Bar x 10
30 x 5
40 x 5
42.5 x 5 x 3


Inverted Rows

4 sets of 8


Chin ups

4 sets of 4


Side Delt Raises

3 sets of 10


Sunday 08 February 2015

SSB Squats

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 7 x 3


Curls (fat gripz)

Bar x 23


Monday 09 February 2015


Bench Press

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

CG BP

90 x 8
90 x 10

Dips

2 sets of 15


Tuesday 10 February 2015


Squats

Bar x 10
60 x 5
100 x 5
140 x 3
155 x 3
170 x 3
150 x 5
140 x 6


That 170 x 3 must be a beltless PR – probably not 100% on depth but still very happy with it.


Wednesday 11 February 2015

Sumo Deadlift

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

Inverted Rows

3 sets of 10

DB Curls

3 sets

Thursday 12 February 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 5 x 5

Dips

3 sets of 12

Pavel66

Squats

Bar x 10
60 x 5
100 x 5
130 x 3
140 x 5 x 4

Pavel66

Saturday 14 February 2015

Military Press

Bar x 10
30 x 5
40 x 5
45 x 5 x 3


Inverted Rows

4 sets of 10


Chin ups

3 sets of 6


Side Delt Raises

3 sets of 12

Curls (fat gripz)

Bar x 25



Sunday 15 February 2015

SSB Squats

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 8 x 3

I did this in 8 minutes and was wrecked after it!



Monday 16 February 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 3
115 x 3

CG BP

90 x 10 x 2

Dips

2 sets of 15

Tuesday 17 February 2015


Squats

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 3
160 x 3
150 x 3
140 x 6


Wednesday 18 February 2015

Sumo Deadlift

70 x 5 x 2
110 x 3
140 x 3
155 x 3 x 3


Pulley Rows

3 sets


DB Curls

3 sets

Thursday 19 February 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 3
102.5 x 5 x 3

Dips

4 sets of 12

Pavel66

Squats

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

Pavel66

Saturday 21 February 2015

Military Press

Bar x 10
30 x 5
40 x 5
47.5 x 5 x 3


Inverted Rows

4 sets of 12


Chin ups

4 sets of 5


Side Delt Raises

10kg db x 10 x 3


Curls (fat gripz)

Bar x 28


Sunday 22 February 2015

SSB Squats

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 10 x 3

I did this in 8 minutes and was absolutely destroyed after it! Either I am in bad condition or this is the toughest workout ever?

Pavel66

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 3
110 x 3
117.5 x 3

CG BP

90 x 8 x 3

Dips

1 set of 25

Pavel66

Tuesday 24 February 2015


Squats

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 3
160 x 3
165 x 2
172.5 x 2
140 x 12

Happy and wrecked after this! All squats are still beltless.



Wednesday 25 February 2015

Sumo Deadlift

70 x 5 x 2
110 x 3
140 x 3
150 x 3
160 x 3
150 x 3

Chin ups

3 sets of 6


Felt like crap – lower back was fried from the squats yesterday.

Pavel66

Thursday 26 February 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 3
102.5 x 5 x 4

Dips

3 sets of 10

Side delt raises

3 sets of 10

My right shoulder is a bit sore, so the dips didn’t feel too good.



Friday 27 February 2015


Squats

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


Saturday 28 February 2015

Military Press

Bar x 10
30 x 5
40 x 5
50 x 5 x 3


Chin ups

5, 6, 6, 5


Inverted Rows

3 sets of 10


Side Delt Raises

10kg dbs x 12 x 3

Curls (fat gripz)

30 x 10 x 3



Sunday 01 March 2015

Sumo Deadlift

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


SSB Squats

Bar x 10
65 x 5
105 x 5
115 x 5 x 3

I decided to switch my deads to Sunday for the moment. I was wrecked after last Tuesdays squats and wasn’t happy with my form on the deads on the Wednesday.


Monday 02 March 2015


Bench Press

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

CG BP

90 x 12 x 2

Side Delt Raises

3 sets

I am starting to feel very tired overall, so was surprised that the 120 x 3 felt very solid!


Tuesday 03 March 2015


Squats

Bar x 10
60 x 5
100 x 5
120 x 3
140 x 3
150 x 3
160 x 3
150 x 3

Felt like sh1te! I have a bit of flu type bug at the moment.


Wednesday 04 March 2015

Two types of pulley rows

Band Pullaparts

DB Curls


Thursday 05 March 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 3
102.5 x 5 x 5

Side delt raises

3 sets of 10


Friday 06 March 2015


Squats

Bar x 10 x 2
60 x 5
100 x 5
120 x 3
140 x 3
150 x 3
160 x 3
140 x 5 x 2

I nearly skipped training as I felt rotten and exhausted. I am really starting to believe in this “How you feel is a lie” malarkey!


Saturday 07 March 2015

Military Press

Bar x 10
30 x 5
40 x 5
50 x 5
52.5 x 5 x 3


Chin ups

5 x 5

Inverted Rows

3 sets of 12


Side Delt Raises/Band Pullaparts

3 sets

Curls (fat gripz)

30 x 10
32.5 x 10 x 2



Sunday 08 March 2015

Sumo Deadlift

70 x 5 x 2
110 x 3
150 x 3
170 x 3
150 x 5


I am still feeling like crap, so skipped the SSB squats.


Monday 09 March 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 3
115 x 3
122.5 x 3

CG BP

100 x 5 x 3

Side Delt Raises

4 sets

Pavel66

Tuesday 10 March 2015


Squats

Bar x 10
60 x 5
100 x 5
130 x 3
150 x 3
165 x 3
170 x 3
150 x 8

Wednesday 11 March 2015

Inverted Rows

Lat Pulldowns

Band Pullaparts

DB Curls


Thursday 12 March 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 3
105 x 5 x 3

Dips

3 sets of 12


Side delt raises

3 sets


Friday 13 March 2015


Squats

Bar x 10 x 2
60 x 5
100 x 5
120 x 3
140 x 3
150 x 3
160 x 3
150 x 3
140 x 5


Saturday 14 March 2015

Military Press

Bar x 10
30 x 5
40 x 5
50 x 5
55 x 5 x 3


Chin ups

BW x 5
+ 5kg x 5 x 3
BW x 5


Inverted Rows

3 sets of 10


Side Delt Raises/Band Pullaparts

3 sets

Curls (fat gripz)

Bar x 30


Sunday 15 March 2015

Sumo Deadlift

70 x 5 x 2
110 x 3
150 x 3 x 3

RDLs

70 x 10 x 2

This was my first time doing RDLs, so I used my usual protocol – start super light and progress very slowly!


Monday 16 March 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 3
115 x 3
125 x 3

CG BP

100 x 6 x 3

Side Delt Raises

4 sets

The 125 felt lighter than expected!


Tuesday 17 March 2015


Squats

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

Pretty happy with this session.


Wednesday 18 March 2015

Inverted Rows

Lat Pulldowns

DB Shrugs

Band Pullaparts

DB Curls


Thursday 19 March 2015


Bench Press

40 x 10
60 x 5
80 x 5
100 x 5
105 x 5 x 4

Dips

3 sets of 10


I kept getting short sharp pains in my right shoulder all day after this.


Friday 20 March 2015


Squats

Bar x 10 x 2
70 x 5
110 x 5
140 x 3
150 x 3
160 x 3
150 x 3
140 x 5 x 2

Pavel66

Saturday 21 March 2015

Military Press

Bar x 10
30 x 5
40 x 5
50 x 3
60 x 3 x 3

DB Military Press

20kg dbs x 15 x 2


Side Delt Raises/Band Pullaparts

3 sets


Sunday 22 March 2015

Sumo Deadlift

70 x 5 x 2
110 x 3
150 x 3
170 x 1
175 x 1
155 x 3 x 3

RDLs

70 x 8
80 x 8 x 2


Monday 23 March 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 3
110 x 3
120 x 3
125 x 5

CG BP

100 x 8 x 2

Only second time ever hitting 125 x 5 and this time I didn't blow out my eyeballs

Pavel66

Tuesday 24 March 2015


Squats

Bar x 10 x 2
70 x 5
110 x 5
140 x 3
150 x 3
160 x 3
170 x 3
175 x 2
150 x 5

Definitely a beltless PR! I felt a bit shaky after the top set which made the 150 x 5 very tough.

Pavel66

Wednesday 25 March 2015

Seated Pulley Rows

Lat Pulldowns

Band Pullaparts

DB Curls


Thursday 26 March 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 5
100 x 5
105 x 5 x 5

Side and front delt raises


DB Shrugs


Friday 27 March 2015


Squats

Bar x 10
40 x 5
60 x 5
100 x 5
120 x 3
140 x 3
150 x 3 x 3


Sumo Deadlift

70 x 5
110 x 3
150 x 3
160 x 3 x 3


I decided not to go too heavy on the squats and work on form. Depth was good on all reps. I felt pretty tired on the deads but happy with the session overall.

Pavel66

Saturday 28 March 2015

Dips

3 sets of 10

DB Military Press

10kg dbs x 10
15kg dbs x 10
20kg dbs x 12 x 3


Side Delt Raises

3 sets


Sunday 29 March 2015

Inverted Rows/Chin Ups

10/5/10/5/10/5

DB Shrugs

32.5kg dbs x 15 x 3

Band Pullaparts

2 sets

Curls (fat gripz)

30 x 10 x 3


Monday 30 March 2015


Bench Press

40 x 10
60 x 5
80 x 5
100 x 3
110 x 3
120 x 3
130 x 3
120 x 5


DB BP

4 sets

Side delt raises

3 sets

130 x 3 is a PR – Benching is going well at the moment!

Pavel66

Tuesday 31 March 2015


Squats

Bar x 10 x 2
60 x 5 x 2
100 x 5
130 x 3
150 x 3
170 x 3
180 x 2
160 x 3

The 180 double wasn’t great. I was lacking a bit of confidence going into it and the depth wasn’t there. That was the heaviest weight I have had on my back without a belt, so the confidence will come and with it the 200kg barrier!

In other news I seem to have strained my left wrist – It started yesterday and got a lot worse after squatting.


Wednesday 01 April 2015

Seated Pulley Rows

Lat Pulldowns

DB Shrugs

Band Pullaparts

DB Curls


Thursday 02 April 2015


Bench Press

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

Dips

3 sets of 12

Side and front delt raises

3 sets

Wore wrist wraps for a bit of protection with the wrist injury

Pavel66

Squats

Bar x 10 x 2
40 x 5
60 x 5 x 2
100 x 3 x 2
120 x 3
140 x 3
150 x 3
155 x 3
140 x 5


Sumo Deadlift

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


I trained first thing in the morning and felt terrible. My wrist was very painful squatting and my chest and shoulders were very tight, which made everything very uncomfortable.

Pavel66

Saturday 04 April 2015


DB Military Press

12.5kg dbs x 10
17.5kg dbs x 10
22.5kg dbs x 10 x 2
22.5kg dbs x 15


Chin ups

3 sets of 6


Push ups against bands

2 sets of 20


I decided to make a little instructional video of the push ups in case anyone finds it useful?