5/3/1 for Middle aged Fat Guys!

Pavel66

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
115 x 2
125 x 1 Paused
127.5 1 Paused
110 x 6
100 x 8


Chin ups

BW x 8
+10kg x 3
+12.5kg x 3
+15kg x 3
+17.5kg x 3

Pavel66

SSB Squat

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


As I said last week, sticking with these until my shoulder and elbow improve a bit

Pavel66

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
120 x 1
130 x 1 Paused
120 x 2 x 2

CG Bench Press

100 x 5 x 3


Chin ups

BW x 12
+10kg x 3
+15kg x 3
+20kg x 3


Off work today for my son's 10th birthday. Had a bit more energy and it showed!

Post workout cake too

Pavel66

Thursday 25 June 2015

Sumo DL

70 x 5
110 x 3
150 x 1
170 x 1 x 3
140 x 1 x 5 (2 second pause below knee)


SSB Squat

70 x 5
100 x 5
120 x 3
130 x 3
140 x 3


My friend/opponent pulled out of our little challenge on Saturday 27/06

Pavel66

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
120 x 1
130 x 1
125 x 2
120 x 3
100 x 12


Chin ups

3 sets of 8

Inverted Rows

3 sets of 8


Pretty good session done at 10am with a hangover!

Pavel66

Sunday 28 June 2015


Conventional DL

70 x 3
110 x 1
140 x 1 x 5


SSB Squat

65 x 5
100 x 3
120 x 3
130 x 3

First time pulling conventional in ages – felt a bit weird!


Tuesday 30 June 2015


SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 3
110 x 3
130 x 3
140 x 3
130 x 3
120 x 8


Wednesday 01 July 2015


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
120 x 1
130 x 1
120 x 2


Chin Ups

BW x 5
+10kg x 3
+20kg x 3
+22.5kg x 3
+10kg x 6


Thursday 02 July 2015

Sumo DL

70 x 3 x 3
110 x 2
150 x 1
175 x 1
150 x 1 x 5 – 2 second pause below knee


SSB Squat

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


I decided to try using a hook grip for the first time. I have short fingers so it was tough to wrap my fingers over my thumb and get a secure grip. In any event I managed to use it on all reps. The paused reps were the worst and I managed to tear a callous on my right hand near my pinkie.

Apart from the pain I definitely felt more balanced and the bar path was more level than usual.

The 150 x 3 with the safety bar was the heaviest I have done – not that I use it much but it’s some sort of token PR!

Pavel66

SSB Squat

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

Bench Press

Bar x 10
60 x 5
80 x 3
100 x 2
120 x 1
130 x 1
120 x 3
110 x 5

Military Press

50 x 5 x 3

Pavel66

Conventional DL

70 x 5
110 x 3
150 x 1
160 x 1
150 x 1 x 3

Sumo DL

150 x 1
160 x 1

Barbell Rows

70 x 10
80 x 10 x 3

Hammer Curls

15kg dbs x 15 x 3

Pavel66

Tuesday 7 July 2015

Squat

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

Bench Press

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


Band Pullapart/Band Pushdown/Side Delt Raises

3 rounds


First time doing regular squats in a few weeks – felt ok. My right shoulder was very painful and I had to cut the benching short.


Wednesday 8 July 2015


Sumo DL

70 x 5
110 x 3
150 x 1
170 x 1
180 x 1
160 x 3

Conventional DL (2 mat deficit)

150 x 3
160 x 1

Barbell Rows

75 x 10
85 x 10 x 3

Hammer Curls

17.5kg dbs x 12 x 3


Felt good tonight – heaviest deadlift in a while!

Pavel66

Friday 10 July 2015


Bench Press

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

DB Bench

20kg dbs x 20 x 2

DB Flyes

10kg dbs x 20 x 2

Band Pullapart/Band Pushdown/Side Delt Raises

3 rounds


I decided to lower the weights a bit to allow my shoulder to recover. The rest was just pumping some blood in and around the area.


Saturday 11 July 2015


Conventional DL

70 x 5
110 x 3
150 x 1
165 x 1

Last 2 reps were painfully slow - my lower back felt very fatigued so decided to switch to sumo

Sumo DL

150 x 1
160 x 1 x 5
140 x 5 - double overhand

The bar just fell out of my hand while lowering the last rep! Good grip training though

Pavel66

Sunday 12 July 2015

Squat

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


Monday 13 July 2015

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
110 x 3
115 x 1 paused
120 x 1 paused
110 x 5

Inverted Rows

8, 8, 8, 12, 10


Side delts/Hammer curls

4 sets


Tuesday 14 July 2015

Squat

Bar x 15
60 x 5
100 x 3
120 x 3
140 x 3
160 x 1
170 x 1
150 x 3


The best I have felt squatting in a while. I have been working on my shoulder mobility the last week or so and it is definitely making a difference.

Pavel66

Wednesday 15 July 2015


Sumo DL

70 x 5
110 x 3
150 x 1
170 x 1
185 x 1
165 x 3

Conventional DL (2 mat deficit)

150 x 3

Sumo DL

150 x 5

Pavel66

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 2
110 x 4 x 4

Inverted Rows

5 sets of 10


Side delt raises/Band Pullaparts/Hammer curls

3 sets

Pavel66

Friday 17 July 2015

Squat

Bar x 15
60 x 8
100 x 3
120 x 3
140 x 3
165 x 1
175 x 1
160 x 2
150 x 3

Pavel66

Monday 20 July 2015

Squat

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

Bench Press

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


Wednesday 22 July 2015


Sumo DL

60 x 5
100 x 3
140 x 2
160 x 1
180 x 0
160 x 1

Conventional DL

140 x 5

Chin Ups

5 x 5

Some sorta rear delt machine

5 sets

Hammer Curls

3 sets


Friday 24 July 2015

Squat

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

Bench Press

60 x 5
80 x 5
100 x 3
110 x 3 x 5

Chin Ups

4 sets of 6


I was on holiday in Cork for the week and trained in a local leisure centre while wife and kids were swimming!

I was pleasantly surprised to find squat racks and decent bars. a bit embarrassing missing the 180kg deadlift when you are the stranger and everyone is looking at you

Pavel66

Monday 27 July 2015

Squat

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

Right shoulder in a lot of pain so I decided to stop and switch to deads

Sumo DL

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


Tuesday 28 July 2015

Bench Press

40 x 10
60 x 5
80 x 3
100 x 3
110 x 1
115 x 1
120 x 1
125 x 1
100 x 8

Inverted Rows

5 sets of 10

Front/Side/Rear Delts

3 sets

Curls/Band Pushdowns

3 sets

Alf Veedersane

The same shoulder that was at you maybe a month ago?

Pavel66

Alf Veedersane wrote: »

The same shoulder that was at you maybe a month ago?

Yep! My right shoulder has always given me hassle to some degree or another. I just work around it and do what rehab I can. It has just gotten worse lately.

Probably my own fault - I have never been to a physio, I just tend to work through stuff and hope it goes away :rolleyes:

Pavel66

Conventional Deadlift

60 x 5 x 2
100 x 5
140 x 2
160 x 1
170 x 1
160 x 1
150 x 1

Sumo DL

150 x 1
160 x 1
170 x 1
160 x 1

The 170 conventional was pretty much all out

Pavel66

Squat

60 x 5 x 2
100 x 3
120 x 3
140 x 3
150 x 2
140 x 3


Took about an hour to do this due to shoulder pain. Gonna keep going to 15 August as I am lifting in charity comp for Pieta House in the Hercs. I am not in great shape so it will be more of a training meet. Probably hit about 170 - 125 - 180

Pavel66

Friday 31 July 2015

Bench Press

Bar x 10 x 2
40 x 5
60 x 5
80 x 3
90 x 2
100 x 2
110 x 2
115 x 2
100 x 5 – right shoulder just died


Side delts

Pushdowns


Saturday 01 August 2015


SSB Squat

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


Sumo DL

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

Had to face reality and make a decision to cut out back squats and bench press for the moment due to shoulder pain. I am going to make an appointment to see a physio this week

Pavel66

Monday 03 August 2015

Sumo DL

60 x 5
100 x 3
125 x 1 x 3

Chest supported DB Rows

15kg dbs x 10 x 3

Side and front delt raises with 6kg dbs

Fat Grip Curls

Bar x 12 x 3

Grippers

Ok, if I can’t bench or squat then I will work on my deadlift. Over the last few years I have gone months without deadlifting each year. My best deadlift has also been stuck at 200kg forever (except for my token PR of 202.5kg a couple of years ago!).

In any event, after some research I have decided to jump on the Justa Singles bandwagon. I am taking my sumo max to be 180kg so 70% is 125kg. Interesting to see where this goes? After my deadlifting each day the plan is to do something easy that doesn’t hurt my shoulder. When I see the physio I will come up with a more detailed plan!


Tuesday 04 August 2015


Sumo DL

60 x 5
100 x 3
125 x 1 x 5

DB Flyes

4kg dbs x 20 x 3

Band Pushdowns

3 sets

Band Pullaparts

3 sets

Pavel66

Sumo DL

60 x 5
100 x 3
125 x 1 x 7

Chest supported DB Rows

10kg dbs x 15 x 3

Side and front delt raises with 4kg dbs

Fat Grip Curls

Grippers

Pavel66

Thursday 06 August 2015


Sumo DL

60 x 5
100 x 3
125 x 1 x 9

Band Pushdownss

3 sets

Friday 07 August 2015


Sumo DL

60 x 5
100 x 3
125 x 1 x 11

Chest supported DB Rows

15kg dbs x 12 x 3

Military Press

Bar x 10 x 3

Side and front delt raises

3 sets

Fat Grip Curls

Bar x 10
25 x 10 x 2

Grippers


Saturday 08 August 2015


Sumo DL

60 x 5
100 x 3
125 x 1 x 13

Band Pushdownss

3 sets

DB Flyes

3 sets


Sunday 09 August 2015


Sumo DL

60 x 5
100 x 3
125 x 1 x 15

Chest supported DB Rows

15kg dbs x 15 x 3

Grippers


Monday 10 August 2015


Sumo DL

60 x 5
100 x 3
130 x 1 x 3

DB Military Press

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


Fat Grip Curls

Bar x 10
25 x 10
30 x 10 x 2

Still didn’t get around to visiting a physio! In any event, I am going to try a bit of light overhead pressing 3 days a week to test the shoulder. I will probably leave the squatting for a while – the daily deadlifting will keep me in shape I hope?

Alf Veedersane

Best of luck with the money raising for Pieta House at the weekend!

Pavel66

Alf Veedersane wrote: »

Best of luck with the money raising for Pieta House at the weekend!

Thanks! I won't be lifting, just spotting and loading

Pavel66

Tuesday 11 August 2015

Sumo DL

60 x 5
100 x 3
130 x 1 x 5

Grippers

Wednesday 12 August 2015

Sumo DL

60 x 5
100 x 3
130 x 1 x 7

Military Press

Bar x 10
25 x 10
30 x 8 x 3

Chest Supported DB Rows

15kg dbs x 10
17.5kg dbs x 10 x 3

Thursday 13 August 2015

Sumo DL

60 x 5
100 x 3
130 x 1 x 9

Fat Grip Curls

Bar x 10
30 x 10 x 3

Grippers

Friday 14 August 2015

Sumo DL

60 x 5
100 x 3
130 x 1 x 11


Done in between putting a load of Ikea stuff together with my brother!

Pavel66

Saturday 15 August 2015

Sumo DL

60 x 5
100 x 3
130 x 1 x 13

Done in about 5 minutes, then brought my two sons into the Hercs to watch the Powerlifting, Bodybuilding and wrestling. A great day and I think we raised about €1500 for Pieta House


Today

Sumo DL

60 x 5
100 x 3
130 x 1 x 15

Bench Press

Bar x 10
40 x 10
60 x 5 x 3


First day benching in a few weeks - didn't feel too bad. The plan is to increase slowly and see what happens...

Pavel66

Monday 17 August 2015

Sumo DL

60 x 5
100 x 3
135 x 1 x 3

Curls

Tuesday 18 August 2015

Sumo DL

60 x 5
100 x 3
135 x 1 x 5

Bench Press

Bar x 10
40 x 10
60 x 5
65 x 5 x 3

Chest supported DB Rows

Wednesday 19 August 2015

Sumo DL

60 x 5
100 x 3
135 x 1 x 7

Curls

Thursday 20 August 2015

Sumo DL

60 x 5
100 x 3
135 x 1 x 9

Bench Press

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

Chest supported DB Rows

Friday 21 August 2015

Sumo DL

60 x 5
100 x 3
135 x 1 x 11

Curls

Saturday 22 August 2015

Sumo DL

60 x 5
100 x 3
135 x 1 x 13

Bench Press

Bar x 10
40 x 10
60 x 5
75 x 5 x 3

Sunday 23 August 2015

Sumo DL

60 x 5
100 x 3
135 x 1 x 15

Pavel66

Monday 24 August 2015

Sumo DL

60 x 5
100 x 3
140 x 1 x 3

Bench Press

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

Chest supported DB Rows


Tuesday 25 August 2015

Sumo DL

60 x 5
100 x 3
140 x 1 x 5

Curls

Wednesday 26 August 2015

Sumo DL

60 x 5
100 x 3
140 x 1 x 7

Bench Press

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

Chest supported DB Rows


Thursday 27 August 2015

Sumo DL

60 x 5
100 x 3
140 x 1 x 9

Curls

Friday 28 August 2015

Sumo DL

60 x 5
100 x 3
140 x 1 x 11

Bench Press

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

Saturday 29 August 2015

Sumo DL

60 x 5
100 x 3
140 x 1 x 13

Chest supported DB Rows

Sunday 30 August 2015

Sumo DL

60 x 5
100 x 3
140 x 1 x 15

Curls


That's 4 weeks of Justa Singles done! All reps so far have been double overhand. My grip was going a bit towards the end due to the short rest periods. From what I can tell the idea is to start at 70% and go up to 80% then test and recalculate and start a new cycle at 70% of your new max (that is if you hit one!).

I started fairly conservatively i.e. I based my numbers off a solid technical sumo max (180) done 2 days before starting. Based on this 80% will be 145 so next week would be my last week of the cycle. I might stretch it out a bit depending on how I feel.

Bench feels solid - little bit of pain in shoulder but seems ok so far ...

Pavel66

Monday 31 August 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 3

Bench Press

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

CS DB Rows


Tuesday 01 September 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 5

DB Curls


Wednesday 02 September 2015

Bench Press

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

Sumo DL

70 x 5
110 x 3
145 x 1 x 7


Thursday 03 September 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 9

CS DB Rows

DB Curls

Friday 04 September 2015

Bench Press

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

Sumo DL

70 x 5
110 x 3
145 x 1 x 11

Saturday 05 September 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 13

CS DB Rows

DB Curls


Sunday 06 September 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 15

That's 5 weeks of Justa Singles completed now. All reps double overhand. I will switch to a mixed grip tomorrow to get the feel of it again.

Pavel66

Monday 07 September 2015


Sumo DL

70 x 5
110 x 3
150 x 1 x 3

Bench Press

60 x 5
80 x 5
100 x 3
105 x 3 x 3

A rare visit to the Hercs at lunchtime – very enjoyable!


Tuesday 08 September 2015

Sumo DL

70 x 5
110 x 3
150 x 1 x 5

CS DB Rows

27.5kg dbs x 10 x 5


Curls


During July and August I didn’t have to do any early morning training due to holidays, kids off school etc. Today I had to get up at 6.30am to train - 150kg feels a lot heavier at this time. Gravity must be higher in the mornings!

Pavel66

Wednesday 09 September 2015

Sumo DL

70 x 5
110 x 3
150 x 1 x 7

Bench Press

60 x 10
80 x 5
105 x 4 x 3


Thursday 10 September 2015

Sumo DL

70 x 5
110 x 3
150 x 1 x 9

CS DB Rows

27.5kg dbs x 12 x 5


DB Curls

Friday 11 September 2015


Sumo DL

70 x 5
110 x 3
150 x 1 x 11

Bench Press

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


Saturday 12 September 2015

Sumo DL

70 x 5
110 x 3
150 x 1 x 13

CS DB Rows

30kg dbs x 10 x 4

DB Curls

Sunday 13 September 2015

Sumo DL

70 x 5
110 x 3
150 x 1 x 15


Bench Press

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


That is 6 weeks of Justa Singles done! I will take a break this week and test my 1RM. I will work up to a technical max, as I did a couple of days prior to starting the routine. I hit 180 two days before starting and my all time sumo best is 185…

Pavel66

Tuesday 15 September 2015

Sumo DL

70 x 3
110 x 1
150 x 1
Belt on
170 x 1
180 x 1
190 x 1 PR

Barbell Rows

70 x 10 x 3

Happy with that! There may have been more there, but the idea was to do a good clean rep and leave it at that.

Pavel66

Wednesday 16 September 2015

Bench Press

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

DB Curls


Friday 18 September 2015

Bench Press

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

SSB Squat

Bar x 10
45 x 5
65 x 5 x 3


Saturday 19 September 2015


SSB Squat

Bar x 10
45 x 5
65 x 5
70 x 5 x 3

Chest Supported DB Rows

25kg dbs x 10 x 5


Sunday 20 September 2015


SSB Squat

Bar x 10
45 x 5
65 x 5
75 x 5 x 3


Bench Press

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


Out benching my squat like a boss

Pavel66

Monday 21 September 2015

Sumo DL

70 x 5
110 x 3
135 x 1 x 3


SSB Squat

Bar x 10
45 x 5
65 x 5
80 x 5 x 3

The start of my second cycle of Justa Singles - the plan is to run it for 6 weeks again which will bring me up to 160kg in the final week. I am also starting to squat again – just safety bar squats for the time being to see how it goes.


Tuesday 22 September 2015

Sumo DL

70 x 5
110 x 3
135 x 1 x 5


Bench Press

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


Wednesday 23 September 2015

Sumo DL

70 x 5
110 x 3
135 x 1 x 7


SSB Squat

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

Squats felt crazy heavy for some reason?


Thursday 24 September 2015

Sumo DL

70 x 5
110 x 3
135 x 1 x 9


Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
90 x 6 x 5

Friday 25 September 2015

Sumo DL

70 x 5
110 x 3
135 x 1 x 11

SSB Squat

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


Saturday 26 September 2015

Sumo DL

70 x 5
110 x 3
135 x 1 x 13

Bench Press

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


Sunday 27 September 2015

Sumo DL

70 x 5
110 x 3
135 x 1 x 15

SSB Squat

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


I am normally very lazy when it comes to programming and just make it up as I go along! Doing the Justa Singles program for six weeks has changed my mindset a bit. The heaviest weight I pulled during the 6 weeks was 150kg, and I pulled a fairly handy 190kg when testing!

Based on this I have decided to organise my bench training a bit more methodically. I am benching 3 days a week – day one 5 sets of 8, day two 5 sets of 6 and day three 5 sets of 4. I will do this for 5 weeks to get some volume and practise in and then deload for a week and then run a more peaking type 3 week wave to bring me into the Hercs club champs

Pavel66

Monday 28 September 2015

Sumo DL

70 x 5
110 x 3
140 x 1 x 3


Bench Press

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


Tuesday 29 September 2015

Sumo DL

70 x 5
110 x 3
140 x 1 x 5

SSB Squat

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


Wednesday 30 September 2015

Sumo DL

70 x 5
110 x 3
140 x 1 x 7


Thursday 01 October 2015

Sumo DL

70 x 5
110 x 3
140 x 1 x 9


Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
92.5 x 6 x 5


Friday 02 October 2015

Sumo DL

70 x 5
110 x 3
140 x 1 x 11

SSB Squat

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

49 today – I sure know how to party

Saturday 03 October 2015

Sumo DL

70 x 5
110 x 3
140 x 1 x 13


Bench Press

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


Sunday 04 October 2015

Sumo DL

70 x 5
110 x 3
140 x 1 x 15

SSB Squat

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

Pavel66

Monday 05 October 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 3


Bench Press

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


Tuesday 06 October 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 5

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 5
100 x 5
115 x 5 x 3


Wednesday 07 October 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 7

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
95 x 6 x 5

Thursday 08 October 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 9


SSB Squat

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


Friday 09 October 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 11

Bench Press

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


Saturday 10 October 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 13


Squat

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

First time doing squats with a straight bar in ages. Shoulder still painful, but maybe not quite as bad as before! I just decided to test it out. I will go back to SSB for a while.


Sunday 11 October 2015

Sumo DL

70 x 5
110 x 3
145 x 1 x 15

Pavel66

Monday 12 October 2015

Sumo DL

70 x 5
120 x 3
150 x 1 x 3

Bench Press

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

Tuesday 13 October 2015

Sumo DL

70 x 5
120 x 3
150 x 1 x 5

SSB Squat

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

Wednesday 14 October 2015

Sumo DL

70 x 5
120 x 3
150 x 1 x 7

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
97.5 x 6 x 5


Thursday 15 October 2015

Sumo DL

70 x 5
120 x 3
150 x 1 x 9

Friday 16 October 2015

Sumo DL

70 x 5
120 x 3
150 x 1 x 11

Bench Press

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

Saturday 17 October 2015

Sumo DL

70 x 5
120 x 3
150 x 1 x 13

SSB Squat

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

Sunday 18 October 2015

Sumo DL

70 x 5
120 x 3
150 x 1 x 15

Bench Press

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


Just call me the king of assistance work :cool:

Pavel66

Monday 19 October 2015

Sumo DL

70 x 5
120 x 3
155 x 1 x 3

SSB Squat

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

Tuesday 20 October 2015

Sumo DL

70 x 5
120 x 3
155 x 1 x 5

Bench Press

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

Wednesday 21 October 2015

Sumo DL

70 x 5
120 x 3
155 x 1 x 7

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 3
105 x 3 x 3 - 2 second pause in the hole on each rep

Thursday 22 October 2015

Sumo DL

70 x 5
120 x 3
155 x 1 x 9

Friday 23 October 2015

Sumo DL

70 x 5
120 x 3
155 x 1 x 11

Bench Press

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

Saturday 24 October 2015

Sumo DL

70 x 5
120 x 3
155 x 1 x 13

SSB Squat

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

Sunday 25 October 2015

Sumo DL

70 x 5
120 x 3
155 x 1 x 15

Bench Press

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

Pavel66

Monday 26 October 2015

Sumo DL

70 x 5
120 x 3
160 x 1 x 3

SSB Squat

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

Tuesday 28 October 2015

Sumo DL

70 x 5
120 x 3
160 x 1 x 5

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
102.5 x 6 x 5


Wednesday 28 October 2015

Sumo DL

70 x 5
120 x 3
160 x 1 x 7

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 3
105 x 3
110 x 3 x 3 – 2 second pause in the hole


Thursday 29 October 2015

Sumo DL

70 x 5
120 x 3
160 x 1 x 9

Bench Press

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


Friday 30 October 2015

Sumo DL

70 x 5
120 x 3
160 x 1 x 11


Saturday 31 October 2015

Sumo DL

70 x 5
120 x 3
160 x 1 x 13


SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 3
105 x 3
125 x 3
145 x 3
150 x 3

Sunday 01 November 2015

Sumo DL

70 x 5
120 x 3
160 x 1 x 15

I know it's only Saturday, but I will be doing this tomorrow

Pavel66

Tuesday 03 November 2015

Bench Press

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

SSB Squat

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


Wednesday 04 November 2015

Sumo deadlift test day!

70 x 5
120 x 3
160 x 1
190 x 0
190 x 1
205 x 0

A total fiasco! – See video


Friday 06 November 2015

Bench Press

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

Squat

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

This felt a lot better than expected! My shoulder is definitely on the mend.

Saturday 07 November 2015

Sumo deadlift

70 x 5
120 x 3
160 x 1
165 x 1 x 10


Sunday 08 November 2015

SSB Squat

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

Bench Press

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

Alf Veedersane

Jesus, I almost felt that myself. Hopefully it's shortlived and it clears up soon.

Pavel66

Monday 09 November 2015

Sumo deadlift

70 x 5
120 x 3
160 x 1
170 x 1 x 9

Tuesday 10 November 2015

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 3
105 x 3
125 x 3 x 5 - 2 second pause in the hole


Wednesday 11 November 2015

Bench Press

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

Thursday 12 November 2015

Sumo deadlift

70 x 5
120 x 3
160 x 1
172.5 x 1 x 8

Friday 13 November 2015

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 3
105 x 3
125 x 3
145 x 3
155 x 3

Bench Press

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


Saturday 14 November 2015

Sumo deadlift

70 x 5
120 x 3
160 x 1
175 x 1 x 7


Sunday 15 November 2015

Squat

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

Squat Walkouts

170 x 10 seconds
180 x 10 seconds

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
120 x 2
122.5 x 2 x 5 - all paused

Pavel66

Monday 16 November 2015

SSB Squat

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

Sets of 5 were tough at that weight

Tuesday 17 November 2015

Sumo deadlift

70 x 5
120 x 3
160 x 1
177.5 x 1 x 6

I wore a belt for the first time in ages and also played around with my sumo stance a bit. I tried a slightly narrower stance to see if the speed off the floor would be a bit better – it was!


Wednesday 18 November 2015

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 3
105 x 3
125 x 3
130 x 3 x 3 - 2 second pause in the hole

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
120 x 2
125 x 2 x 5 – all paused

Thursday 19 November 2015

Sumo deadlift

70 x 5
120 x 3
160 x 1
180 x 1 x 5

These felt heavy today! Lower back felt a bit fatigued. The narrower
stance has made me use my lower back a bit more than my usual sumo stance.

Friday 20 November 2015

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
120 x 2
127.5 x 2 x 5 – all paused

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 3
105 x 3
125 x 3
145 x 3
160 x 3


Saturday 21 November 2015

Sumo deadlift

70 x 5
120 x 3
160 x 1
182.5 x 1 x 4


Sunday 22 November 2015

Squat

Bar x 10
60 x 5
100 x 5
140 x 3
165 x 1
175 x 2

Squat Walkouts

185 x 10 seconds
200 x 10 seconds

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
120 x 1
130 x 1 x 5 - all paused (sort of!)

Pavel66

Monday 23 November 2015

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 3
110 x 3
130 x 3
150 x 3 x 3


I felt terrible – my back was sore everywhere! I think it was the walkouts yesterday?

Tuesday 24 November 2015

Sumo deadlift

70 x 5
120 x 3
160 x 1
185 x 1 x 2

Feeling wrecked - I tried a third rep but only got it a few inches off the ground and had to drop it.


Wednesday 25 November 2015


Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
120 x 1
130 x 1
132.5 x 1 – paused
120 x 3


Friday 27 November 2015

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 3
110 x 3
130 x 3
150 x 3
165 x 3
135 x 3 x 3 - paused


Saturday 28 November 2015

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
120 x 1
130 x 1
135 x 1 – paused
125 x 2


Sumo deadlift

70 x 5
120 x 3
160 x 1
170 x 3


Sunday 29 November 2015

Squat

Bar x 10
60 x 5
100 x 5
140 x 3
160 x 1
170 x 1
180 x 1
185 x 1

Squat Walkouts

200 x 10 seconds
210 x 10 seconds

Pavel66

Tuesday 01 December 2015


SSB Squat

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


Bench Press

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


Everything felt crazy heavy! Probably leave it there until Saturday…

Pavel66

Saturday 05 December 2015

Hercules Club Champs

I weighed in at 99.4kg without having to cut. I didn't really care if I was 101 or 102, but I was happy to have dropped into the 100kg class without any effort!

I was very happy with squats and bench, but disappointed with deads. I have deadlifted more in the last 3 months than in the previous 3 years so it's very frustrating :mad:


Squat

175 good lift
185 good lift
192.5 good lift - 2.5kg PR!

Bench Press

135 good lift
140 good lift - 2.5kg PR!
142.5kg no lift

Deadlift

190 good lift
200 no lift
didn't take third attempt


Total - 522.5kg

Alf Veedersane

Two PRs is pretty sterling work!

Fair play!

Pavel66

Tuesday 8 December 2015


1. Seated pulley rows – 3 sets
2. DB military press – 3 sets
3. Chest supported DB rows – 3 sets
4. Side and rear delt raises – 3 sets
5. DB curls – 3 sets
6. Tricep pushdown – 3 sets

All movements done pretty light for 10 to 15 reps a set, just to get
the blood pumping.


Wednesday 09 December 2015

SSB Squat

Bar x 10
50 x 10
70 x 10 x 2

The heaviest weight I have done for a set of 10 in a long time!


Friday 11 December 2015

SSB Squat

Bar x 10
50 x 10
70 x 10
75 x 10

Military Press

Bar x 10
25 x 10 x 2

Saturday 12 December 2015

Squat

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

Chin ups

2 sets of 5


Sunday 13 December 2015

SSB Squat

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

Bench Press

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

Chest Supported DB Rows

20kg dbs x 10 x 3

Tuesday 15 December 2015

Bench Press

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

Chest Supported DB Rows

22.5kg dbs x 10 x 5


DB Military Press

17.5kg dbs x 10 x 3


Side delt raises

3 sets of 10

DB Curls

3 sets of 12


First day of what I would call training since the comp. Felt good!

Wednesday 16 December 2015

SSB Squat

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

Deadlift (conventional)

70 x 5
110 x 5 x 3

I have decided to switch back to conventional deads for a while.


Thursday 17 December 2015

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
95 x 6 x 5

CG BP

70 x 10 x 3

Chest Supported DB Rows

20kg dbs x 10
25kg dbs x 10 x 4


Friday 18 December 2015

SSB Squat

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

Deadlift (conventional)

70 x 5
115 x 5 x 3

Sunday 20 December 2015

Bench Press

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

Chest Supported DB Rows

25kg dbs x 10 x 5

DB Military Press

3sets of 12


Side delt raises

3 sets of 12

DB Curls

3 sets of 12


Monday 21 December 2015

SSB Squat

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

Deadlift (conventional)

70 x 5
120 x 5 x 3


Tuesday 22 December 2015

Bench Press

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

Chest Supported DB Rows

25kg dbs x 12 x 5


DB Military Press

15kg dbs x 15 x 3


Side delt raises

3 sets of 10

DB Curls

15kg dbs x 12 x 3


Wednesday 23 December 2015

SSB Squat

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


Deadlift (conventional)

70 x 5
120 X 5
125 x 5 x 3 - last set sumo


Thursday 24 December 2015

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
97.5 x 6 x 5

CG BP

72.5 x 10 x 3

Chest Supported DB Rows

25kg dbs x 10
27.5kg dbs x 8 x 5

Curls

Friday 25 December 2015

SSB Squat

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

Deadlift (conventional)

70 x 5
120 x 5
130 x 5
130 x 5 sumo

Saturday 26 December 2015

Bench Press

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

Chest Supported DB Rows

27.5kg dbs x 10 x 5

DB Military Press

3sets of 12

Side delt raises

3 sets of 12

DB Curls

3 sets of 12