5/3/1 for Middle aged Fat Guys!

Pavel66

Sunday 27 December 2015

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 8 x 3

Deadlift (conventional)

70 x 5
120 x 5
135 x 5

Sumo – 135 x 5

Tuesday 29 December 2015

Bench Press

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

Chest Supported DB Rows

27.5kg dbs x 12 x 5

DB Military Press

15kg dbs x 10
17.5kg dbs x 10
20kg dbs x 10

Side delt raises

3 sets of 10

DB Curls

17.5kg dbs x 12 x 3


Wednesday 30 December 2015

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
120 x 6 x 3

Deadlift (conventional)

70 x 5
120 x 5
140 x 5 x 2

Sumo – 140 x 5


Thursday 31 December 2015

Bench Press

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

CG BP

75 x 10 x 3

Chest Supported DB Rows

30kg dbs x 8 x 5

DB Curls

17.5kg dbs x 10 x 4

Friday 01 January 2016

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
130 x 4 x 3

RDLs

70 x 8 x 3

Saturday 02 January 2016

Bench Press

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

Chest Supported DB Rows

30kg dbs x 10 x 5

DB Military Press

15kg dbs x 15
17.5kg dbs x 12
20kg dbs x 12

Curls


Sunday 03 January 2016

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
115 x 8 x 3

Deadlift (conventional)

70 x 5
120 x 3
150 x 5 – felt awful!

Pavel66

Monday 04 January 2016

Bench Press

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

Chest Supported DB Rows

30kg dbs x 12 x 5

DB Military Press

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

Curls

Side delts


Tuesday 05 January 2016

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
125 x 6 x 3

RDLs

70 x 8
75 x 8 x 3

Wednesday 06 January 2016

Bench Press

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

CG BP

77.5 x 10 x 3

Chest Supported DB Rows

32.5kg dbs x 8 x 5

DB Curls

3 sets

Thursday 7 January 2016

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
130 x 2
135 x 4 x 3

RDLs

70 x 8
80 x 8 x 3

Saturday 09 January 2016

Bench Press

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

Chest Supported DB Rows

32.5kg dbs x 10 x 5

DB Military Press

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

Curls

20kg dbs x 10 x 3

Side delts

Pavel66

Sunday 10 January 2016

SSB Squat

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

Deadlift (Sumo)

70 x 5
120 x 3
160 x 3


Monday 11 January 2016

Bench Press

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

Chest Supported DB Rows

32.5kg dbs x 12 x 5

DB Military Press

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

Curls

20kg dbs x 12 x 3

Side delts

Tuesday 12/01 to Sunday 17/01/16

Off sick!

I normally just train through whatever small illnesses I get, but this time I was fairly wiped out!

Monday 18/01/2016

Bench Press

Bar x 10
40 x 8
60 x 5 x 3

SSB Squat

Bar x 10 x 2
50 x 5
70 x 5 x 3

Chest Supported DB Rows

20kg dbs x 10 x 3

Starting to recover from illness.

Tuesday 19/01/2016

Bench Press

Bar x 10
40 x 8
60 x 5
70 x 5 x 3

Squat

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

Chest Supported DB Rows

22.5kg dbs x 10 x 3

Wednesday 20/01/2016

Bench Press

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

SSB Squat

Bar x 10 x 2
50 x 5
70 x 5
90 x 5 x 3

Chest Supported DB Rows

25kg dbs x 10 x 3

Thursday 21/01/2016

Bench Press

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

SSB Squat

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

Chest Supported DB Rows

27.5kg dbs x 10 x 3

Friday 22/01/2016

Bench Press

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

SSB Squat

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

Chest Supported DB Rows

30kg dbs x 10 x 3

Pavel66

Saturday 23/01/2016

Bench Press

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

SSB Squat

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

Chest Supported DB Rows

32.5kg dbs x 10 x 3

Sunday 24/01/2016

SSB Squat

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

Sumo Deadlift

70 x 5
120 x 3
140 x 3 x 3

Sumo stance RDLs

70 x 8
80 x 8 x 3

DB Curls

15kg dbs x 12 x 3

Tuesday 26/01/2016

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
105 x 6 x 5

SSB Squat

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

Wednesday 27/01/2016

Sumo stance RDLs

70 x 8
80 x 8
90 x 8 x 2

Chest Supported DB Rows

32.5kg dbs x 8 x 5

DB Curls

15kg dbs x 10 x 4

Thursday 28/01/2016

Bench Press

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

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
115 x 3 x 3 – 3 second pause in the hole

Every rep on the bench felt crazy tough for some reason?


Saturday 30/01/2016

Bench Press

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

Squat

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

First day squatting with a straight bar since the competition in early December. It felt quite awkward.

Sunday 31/01/2016

Sumo Deadlift

70 x 5
120 x 3
150 x 1
160 x 3 x 3

Sumo stance RDLs

80 x 8
90 x 8
100 x 8 x 2

Chest Supported DB Rows

32.5kg dbs x 10 x 5

DB Curls

17.5kg dbs x 10 x 4

Tuesday 02/02/2016

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
107.5 x 6 x 5

SSB Squat

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


Wednesday 03/02/2016

Sumo Deadlift

60 x 5
100 x 3 x 5

Sumo stance RDLs

100 x 10 x 3


Chest Supported DB Rows

32.5kg dbs x 10 x 5

DB Curls

3 sets

I decided to add a 2nd deadlift day with light weights for technique practise


Thursday 04/02/2016

Bench Press

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

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
120 x 3 x 3 – 3 second pause in the hole

The sets of 4 are becoming the hardest of the 3 bench days a week.

Friday 05/02/2016

Squats

Bar x 15
60 x 5
100 x 3 x 5

Adding in a light second day with a straight bar just to get my groove back.


Saturday 06/02/2016

Bench Press

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

Squat

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

Each set of squats felt better than the previous one, which is a good sign!

Sunday 07/02/2016

Sumo Deadlift

70 x 5
120 x 3
140 x 6 x 3

Sumo stance RDLs

100 x 10
105 x 10 x 2

Chest Supported DB Rows

35kg dbs x 8 x 5

DB Curls

17.5kg dbs x 12 x 3

Pavel66

Tuesday 09/02/2016

SSB Squat

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

Bench Press

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 3
110 x 6 x 5

Benching was a real grind.

Wednesday 10/02/2016

Sumo Deadlift

60 x 5
105 x 3 x 5

Sumo stance RDLs

100 x 10
110 x 10 x 2

Chest Supported DB Rows

35kg dbs x 10 x 5

DB Curls

17.5kg dbs x 14
20kg dbs x 10 x 2


Thursday 11/02/2016

Bench Press

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

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
125 x 3 x 3 – 3 second pause in the hole

I got up at 6.15am to train

Saturday 13/02/2016

Bench Press

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

Squat

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


Sunday 14/02/2016

Sumo Deadlift

70 x 5
120 x 3
150 x 2
160 x 1
170 x 1
175 x 1 x 3

Sumo stance RDLs

100 x 10
115 x 10 x 2

Chest Supported DB Rows

35kg dbs x 12 x 5

DB Curls


Tuesday 16/02/2016

SSB Squat

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

Bench Press

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

This was a tough session. The 5 x 5 on the bench right after squatting was a real grinder.

Wednesday 17/02/2016

Sumo Deadlift

70 x 5
110 x 3 x 5

Sumo stance RDLs

100 x 10
115 x 10
120 x 10

Chest Supported DB Rows

37.5kg dbs x 8 x 5

DB Curls

20kg dbs x 10 x 3

Thursday 18/02/2016

Wide grip feet up paused Bench Press

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

CG feet up Bench Press

100 x 5 x 3

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
130 x 3 x 3 – 3 second pause in the hole


My 2nd of three bench days was becoming a bit too heavy and my shoulders were feeling a bit beat up. I decided to substitute a bench variation day – the wide grip paused stuff wasn’t too hard, but the close grip immediately after was pretty tough!


Saturday 20/02/2016

Bench Press

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

Squat

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


I originally intended to do more sets on the bench, but my right shoulder was telling to ease off a bit so I listened!

The top sets on the squat felt ok – second set was a bit better on depth than the first. My skill on squats is not great at the moment as I have been doing so much safety bar training. I need to switch my Tuesday squat day back to a regular bar so I get some much needed practise leading into the IPO nationals.


Sunday 21/02/2016

Sumo Deadlift

70 x 5
120 x 3
150 x 5 x 3

Sumo stance RDLs

120 x 10
125 x 10 x 2

Chest Supported DB Rows

37.5kg dbs x 10 x 5

DB Curls

20kg dbs – 3 sets to failure

The sumo sets with 150 felt better that expected! RDLs for sets of 10 are horrible….

Pavel66

Deload Week

Tuesday 23/02/2016

Bench Press

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

Squat

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


Wednesday 24/02/2016

Sumo Deadlift

70 x 5
115 x 3 x 5

Chest Supported DB Rows

25kg dbs x 10 x 3

Curls

Bar x 15 x 3

Thursday 25/02/2016

CG Bench Press

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

Squat

Bar x 10
60 x 5
100 x 5
120 x 3 x 3 – 3 second pause in the hole

Saturday 27/02/2016

Bench Press

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

Squat

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


This week was a bit of a deload and I enjoyed it! The next three weeks I will be trying to peak my strength, and then ease off for a week leading into the competition.

Pavel66

Sunday 28/02/2016

Sumo Deadlift

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

Sumo stance RDLs

120 x 8
130 x 8 x 2

Chin ups

4 sets of 6

Grip work


That sadly equals my heaviest sumo, so happy enough I suppose!



Monday 29/02/2016

Bench Press

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

Squat

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


The bench felt a lot tougher than expected – might have been the chin ups from yesterday as I haven’t done them in a while?

Squats were ok. I am dumping the SSB for the next few weeks so I can groove my competition squat.

Pavel66

Wednesday 02/03/2016

Sumo Deadlift

70 x 5
120 x 3 x 5

Sumo stance RDLs

120 x 8
130 x 8
135 x 8

Chin ups

5 sets of 5

I got up at 6.15am to train. Everything felt grand, but my deadlift technique still sucks!

Pavel66

Thursday 3/03/2016

Wide grip feet up paused Bench Press

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

CG feet up Bench Press

105 x 5 x 3

Squat

Bar x 10
60 x 5
100 x 5
140 x 3
160 x 3
140 x 3 x 3 – 3 second pause in the hole


The CG bench was max effort - nearly killed me getting the final rep in the last set!

All squats were done beltless. I have been making videos one a week of my build up yo the IPO nationals but can't seem to load them here. If anyone is interested just search paul taaffe on youtube

Pavel66

Saturday 05/03/2016

Bench Press

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

Squat

Bar x 10
60 x 5
100 x 5
140 x 3
165 x 2
180 x 1
190 x 2
170 x 3 x 3

I was pretty happy with this session. I had never done more than a single with 135 before so I suppose that’s a rep PR?

Squat felt good. I put on my belt from 180 onwards. The second rep at 190 was not quite as good as the first on depth.


Sunday 06/03/2016

Sumo Deadlift

70 x 5
120 x 3
160 x 3 x 5

Sumo stance RDLs

120 x 8
130 x 8
140 x 8

Chin ups

7, 7, 6, 6


Grip work


I am only working up to a heavyish weight once every 2 weeks now on deads. If I try to go heavy every week things tend to go a bit haywire on me!

Pavel66

Monday 07/03/2016

Bench Press

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

Tuesday 8/03/16

Squat

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

Wednesday 09/03/2016

Sumo Deadlift

70 x 5
120 x 3
125 x 3 x 5

Sumo stance RDLs

125 x 8
135 x 8
145 x 8

DB Rows and Curls

Pavel66

Thursday 10/03/2016

Wide grip feet up paused Bench Press

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

CG feet up Bench Press

107.5 x 3 x 3

Squat

Bar x 10
60 x 5
100 x 5
140 x 3
165 x 3
145 x 3 x 3 – 3 second pause in the hole

I have been feeling terrible all week with a cold and sinus infection. My face was literally in agony on pause squats! I am going to take a few days off to try and recover.

Pavel66

Monday 14/03/2016

Bench Press

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

Squat

Bar x 10
60 x 5
100 x 5
140 x 3
165 x 2
180 x 1
190 x 1
195 x 1


I spent the weekend recovering in bed and felt a lot better by today so decided to do the session I had originally planned for Saturday! The depth wasn't great on squats and I was really tired so decided not to any back off sets.

Pavel66

Tuesday 15/03/2016

Sumo Deadlift

70 x 5
120 x 3
160 x 2
180 x 1
195 x 1 PR

Sumo stance RDLs

130 x 8
140 x 8
150 x 8


Chin ups

BW x 5
+ 5kg x 5
+10kg x 3 x 3

Sumo pulls felt the best they ever have – hence the 5kg PR! That’s my last heavy pull before the competition.

Pavel66

Thursday 17/03/2016

Squat

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

Bench Press

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

Really pleased with this session! Most I have ever squatted, but obviously doing this on the platform is a different thing entirely! The benching afterwards was most unpleasant due to the pain in my arms...

Pavel66

Saturday 19/03/16

Bench Press

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


Sumo Deadlift

70 x 5
120 x 3
140 x 3 x 5


Final heavy bench. It was a bit of a grinder but what can you do?


Sunday 20/03/16

Squat

Bar x 10
60 x 5
100 x 5
140 x 3
160 x 3
140 x 3 x 3 - paused


My weight this morning was 103.2kg, so a bit off work to do to make the 100kg class by Friday evening...

Pavel66

IPO Nationals 2016

Here are my numbers from Saturday. Shane Brodie and the IPO committee put on a brilliant event and I really enjoyed it. I would like to thank all the loaders, spotters and referees and everyone else who worked so hard to make it a top class event. I would particularly like to thank my wife and sons for the huge support on the day. I learned a huge amount competing and might make a video or post to go through some of this. The support of everyone on Facebook was a massive boost and I sincerely thank you all.

Squat

1. 185kg - good lift
2. 195kg - no lift - took backward step at top
3. 200kg - good lift

Bench Press

1. 135kg - good lift
2. 140kg - good lift
3. 142.5kg - good lift

Deadlift

1. 195kg - good lift
2. 205kg - good lift
3. 210kg - no lift

Total: 547.5kg - 1st place Masters 2, 100kg class

Alf Veedersane

Well done, chief. Great performance

Pavel66

Sunday 3 April 2016

SSB Squat

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

Bench Press (feet up)

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


Deadlift

60 x 5
100 x 3
140 x 3 x 3

First day back after nationals!

Here is a video of things I learned lifting with the IPO for the first time. Anyone doing the same may find it useful?

Alf Veedersane

Good insider info on the IPO comp, bawss.

You don't seem too fazed about dropping 10kg!

Pavel66

Thanks Alf! Been threatening to lose some fat for years, I think the fact that I am turning 50 this year is spurring me on?

Alf Veedersane

Pavel66 wrote: »

Thanks Alf! Been threatening to lose some fat for years, I think the fact that I am turning 50 this year is spurring me on?

Even the bit on squatting in the monolift has made me want to be more conscious of my position right when I unrack it!

Sure any reason to set a target

Pavel66

Wednesday 6 April 2016

SSB Squat

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

Bench Press

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

Deadlift

60 x 5
100 x 3
120 x 3 x 3

Pavel66

Friday 8 April 2016

SSB Squat

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

Bench Press (feet up)

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


Deadlift

60 x 5
100 x 1 x 10

Pavel66

Sunday 10 April 2016

SSB Squat

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

Bench Press

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

Deadlift

70 x 5
120 x 3
145 x 3 x 3

Squat and bench felt fine, deads felt very heavy…

Tuesday 12 April 2016

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 3
110 x 6 x 3

Bench Press (feet up)

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


Deadlift

70 x 5
120 x 5
125 x 3 x 3


Thursday 14 April 2016

SSB Squat

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

Bench Press

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

Deadlift

70 x 5
105 x 1 x 10

Saturday 16 April 2016

SSB Squat

Bar x 10
50 x 5 x 2
70 x 5
90 x 3
110 x 3
115 x 6 x 3

Bench Press (feet up)

Bar x 10
40 x 8
60 x 8
80 x 3
95 x 8 x 3

Deadlift

70 x 5
120 x 3
150 x 3 x 3

Deads again felt way too hard!


Monday 18 April 2016

SSB Squat

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

Bench Press

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

Deadlift

70 x 5
120 x 3
130 x 3 x 3

Wednesday 20 April 2016

SSB Squat

Bar x 10
50 x 5 x 2
70 x 5
90 x 3
110 x 3
120 x 6 x 3

Bench Press (feet up)

Bar x 10
40 x 8
60 x 8
80 x 3
100 x 6 x 3

Deadlift

70 x 5
110 x 3 x 3


Thursday 21 April 2016

SSB Squat

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

Bench Press

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

Deadlift

70 x 5
120 x 3
155 x 1 x 3


Sunday 24 April 2016

SSB Squat

Bar x 10
50 x 5 x 2
70 x 5
90 x 3
110 x 3
125 x 6 x 3

Bench Press (feet up)

Bar x 10
40 x 8
60 x 8
80 x 3
102.5 x 6 x 3

Deadlift

70 x 5
115 x 3 x 5


Monday 25 April 2016

SSB Squat

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

Bench Press

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

Deadlift

70 x 5
120 x 3
160 x 1 x 3


Wednesday 27 April 2016

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 3
110 x 3
130 x 6 x 3

Bench Press (feet up)

Bar x 10
40 x 8
60 x 8
80 x 3
100 x 3
105 x 6 x 3

Deadlift

70 x 5
120 x 3 x 5


Friday 29 April 2016

SSB Squat

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

Bench Press

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

Deadlift

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


Sunday 1 May 2016

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 3
110 x 3
130 x 3
150 x 3
130 x 6 x 3

Bench Press (feet up)

Bar x 10
40 x 8
60 x 8
80 x 3
100 x 3
107.5 x 6 x 3

Deadlift

70 x 5
120 x 3
125 x 3 x 5


3 days a week. Squat, bench and dead each day - pretty exciting stuff

Pavel66

Tuesday 3 May 2016

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
130 x 3
150 x 3 – belt
160 x 3

Bench Press

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


Deadlift

70 x 5
120 x 3
160 x 1
170 x 0
170 x 1
170 x 0


I was thinking of not training today as I was feeling wrecked for various reasons, and I had very little time. Against my better judgement I decided to train anyway! I flew through the squat and bench but was wiped by the time I came to deadlift and it showed…

Pavel66

Thursday 5 May 2016

Squat

Bar x 15
60 x 3 x 3
80 x 3
100 x 3
120 x 3 x 3


Military Press

Bar x 10
30 x 5
40 x 5 x 3

Sumo DL

70 x 5
120 x 3 x 3

I have done a month with the safety bar, so decided to switch back to a straight bar for a while. I have decided to drop the bench press and focus on overhead press for a few weeks for a change of pace.

Squats felt awkward – will probably take a little while to re-groove the pattern.

Friday 6 May 2016

Squat

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

Sumo DL

70 x 5
120 x 3
125 x 3

Saturday 7 May 2016

Squat

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

Military Press

Bar x 10
30 x 5
40 x 5 x 4

Sunday 8 May 2016

Squat

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

Sumo DL

70 x 3
120 x 1
130 x 1

Monday 9 May 2016

Squat

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


Military Press

Bar x 10
30 x 5
40 x 5 x 5

I just realised I have squatted 5 days in a row! Might as well hop on the “squat everyday” bandwagon and see what happens…

Pavel66

Tuesday 10 May 2016

Squat

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 2
140 x 1
145 x 1

Sumo DL

70 x 3
120 x 2
135 x 1

Wednesday 11 May 2016

Squat

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 2
140 x 1
150 x 1
140 x 1

Military Press

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

Thursday 12 May 2016

Squat

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 2
140 x 2
152.5 x 1
140 x 2

Sumo DL

70 x 3
120 x 2
140 x 1

Friday 13 May 2016

Squat

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 2
140 x 2
150 x 1
155 x 1

Military Press

Bar x 10
30 x 5
40 x 3
42.5 x 5 x 4

Saturday 14 May 2016

Squat

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

Sumo DL

70 x 3
120 x 2
140 x 1
145 x 1

Sunday 15 May 2016

Squat

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 2
140 x 2
160 x 1
165 x 1
140 x 3

Military Press

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

Monday 16 May 2016

Squat

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 2
140 x 1
160 x 1
170 x 1

Sumo DL

70 x 3
120 x 2
140 x 1
150 x 1

Tuesday 17 May 2016

Squat

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

That’s 13 days squatting in a row. The volume each day is very low but the frequency is what I am focusing on. I feel good doing something every day. The only problem is that my knees have been very creaky for the last few months, but no pain.

The higher frequency though is making me more aware of the sounds coming from my knees! Have a listen to this on full volume!

Alf Veedersane

Last time I was at the physio and he was going through a bit of a movement assessment, he said it was like I was squatting on bubble wrap...but he said there wasn't a problem.

It can be unnerving when you hear it though. I usually don't because gym noise.

Pavel66

Alf Veedersane wrote: »

Last time I was at the physio and he was going through a bit of a movement assessment, he said it was like I was squatting on bubble wrap...but he said there wasn't a problem.

It can be unnerving when you hear it though. I usually don't because gym noise.

Thanks for the feedback Alf. Some of the stuff I looked up online says if there is no pain don't worry about it. Others say it could be that your cartilage is worn down! Good to hear of someone else with similar problem. Because of my age I probably should get it checked out.

Alf Veedersane

Pavel66 wrote: »

Thanks for the feedback Alf. Some of the stuff I looked up online says if there is no pain don't worry about it. Others say it could be that your cartilage is worn down! Good to hear of someone else with similar problem. Because of my age I probably should get it checked out.

I've mentioned it to a couple of physios at this stage - always after they go snap, crackle and pop as I squat before any treatment - but they've all said that if it doesn't feel different and isn't causing any discomfort (other than to your ears) then it probably isn't an issue.

But peace of mind can be invaluable if it is causing you concern.

Pavel66

Wednesday 18 May 2016

Squat

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 2
140 x 1
160 x 1 x 3
140 x 4

Military Press

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

Thursday 19 May 2016

Squat

Bar x 10
70 x 5
100 x 3
120 x 2
140 x 2
160 x 1
170 x 1
175 x 1
150 x 3

Sumo DL

70 x 3
120 x 1
145 x 1
155 x 1
140 x 3


Friday 20 May 2016

Squat

Bar x 10
60 x 5
80 x 3
100 x 3
120 x 2
140 x 1
160 x 1 x 3

Military Press

Bar x 10
30 x 5
40 x 3
45 x 5 x 4

Saturday 21 May 2016

Squat

Bar x 10
70 x 5
100 x 3
125 x 2
145 x 1
165 x 1
170 x 1
145 x 5

Sumo DL

70 x 3
120 x 2
150 x 1
160


Sunday 22 May 2016

Squat

Bar x 10
70 x 5
100 x 3
120 x 2
140 x 1
160 x 1

Military Press

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

I was feeling very ropey during the squats as I had been up from 1.30am to 4.30am with my youngest son who had some sort of vomiting virus!

Monday 23 May 2016

Squat

Bar x 10
70 x 5
110 x 3
140 x 1
160 x 1
170 x 1
160 x 1

Sumo DL

70 x 3
120 x 2
150 x 1 x 3


Tuesday 24 May 2016

Squat

Bar x 10
70 x 5
100 x 3
120 x 2
140 x 2
160 x 1
140 x 2 x 2


My body is feeling good with the daily squatting, except my wrists have been a bit painful the last few days. I have just been going by feel and 160 seems to have become my daily minimum.

Wednesday 25 May 2016

Squat

Bar x 10
70 x 5
100 x 3
120 x 2
140 x 2
160 x 1
165 x 1
140 x 2 x 2

Military Press

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

I tried using a false grip squatting to ease the pressure on my wrists. It worked from that point of view, but the bar felt less secure on my back. I will stick with it for a while to get the hang of it.

Alf Veedersane

Pavel66 wrote: »

my daily minimum.

I didn't know you spoke Bulgarian!

How are the knees sounding and feeling?

Pavel66

I think I picked up that concept from Donny Shankle on the old episodes of weightlifting talk with Jon north.

Knees are not sounding quite as bad I think? I have started taking glucosamine.

My daily volume is really low but I am enjoying it

Alf Veedersane

I used to take glucosamine for my knees. I tore my MCL and had other soft tissue damage and then I presumed the running had had an effect on it so took it but dunno if it did anything for me.

I think once you don't feel like the sound means anything you stop thinking about it cos there's no pain

Pavel66

Thursday 26 May 2016

Squat

Bar x 10
70 x 5
110 x 3
140 x 1
160 x 1
170 x 1
160 x 1

Sumo DL

70 x 3
120 x 2
150 x 1
160 x 1
150 x 1

Friday 27 May 2016

Squat

Bar x 10
70 x 5
100 x 3
120 x 2
140 x 2
160 x 1
170 x 1
160 x 1
150 x 3

Military Press

Bar x 10
30 x 5
40 x 3
47.5 x 5 x 4

Saturday 28 May 2016

Squat

Bar x 10
70 x 5
105 x 3
125 x 2
145 x 2
165 x 1
145 x 3

Sumo DL

70 x 3
120 x 2
150 x 1
165 x 1
150 x 3

Sunday 29 May 2016

Squat

Bar x 10
70 x 5
105 x 3
125 x 2
145 x 2
165 x 1
170 x 1
160 x 1
140 x 5

Military Press

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

Monday 30 May 2016

Squat

Bar x 10
70 x 5
105 x 3
125 x 2
145 x 1
165 x 1

Sumo DL

70 x 3
120 x 2
160 x 1 x 3

Tuesday 31 May 2016

Squat

Bar x 10
70 x 5
105 x 3
125 x 2
145 x 1
165 x 1
170 x 1
150 x 2 x 2

Wednesday 01 June 2016

Squat

Bar x 10
70 x 5
100 x 3
125 x 2
145 x 2
165 x 1
145 x 3

Military Press

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

Thursday 02 June 2016

Squat

Bar x 10
70 x 5
105 x 3
125 x 2
145 x 2
165 x 1
170 x 1
145 x 5

Sumo DL

70 x 3
120 x 2
160 x 1
170 x 1
160 x 1

Friday 03 June 2016

Squat

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

Military Press

Bar x 10
30 x 5
40 x 5
50 x 5 x 4

Saturday 04 June 2016

Squat

Bar x 10
70 x 5
110 x 3
140 x 2
160 x 1
175 x 1
160 x 2 x 2

Sumo DL

70 x 3
120 x 2
160 x 1 x 3

Sunday 05 June 2016

Squat

Bar x 10
70 x 5
110 x 3
140 x 2
160 x 1
175 x 1
150 x 5

Military Press

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

Monday 06 June 2016

Squat

Bar x 10
70 x 5
110 x 3
140 x 2
160 x 1
175 x 1
165 x 2

Sumo DL

70 x 3
120 x 2
160 x 1
175 x 1
160 x 2

Tuesday 07 June 2016

Squat

Bar x 10
70 x 5
110 x 3
140 x 2
160 x 1
175 x 1
180 x 1
160 x 2

Military Press

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

Pavel66

Wednesday 08 June 2016

Squat

Bar x 10
70 x 5
110 x 3
140 x 2
160 x 1
170 x 1
160 x 2

Sumo DL

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

Thursday 09 June 2016

Squat

Bar x 10
70 x 5
110 x 3
140 x 2
160 x 1
170 x 1
150 x 5

Military Press

Bar x 10
30 x 5
40 x 5
50 x 5
52.5 x 5 x 4


Friday 10 June 2016

Squat

Bar x 10
70 x 5
110 x 3
140 x 2
160 x 1
170 x 1

Sumo DL

70 x 3
120 x 2
160 x 1
175 x 1
160 x 2


I have been having a lot of pain where the bar sits on my back in the right mid trap area beside my spine. I am going to switch to the SSB for a while to see if it clears up.


Saturday 11 June 2016

SSB Squat

Bar x 10
65 x 5
85 x 3
105 x 3
125 x 2
145 x 1
155 x 1
135 x 3

Military Press

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

That eased the pain in my right upper back, but still not sure what it is exactly?



Sunday 12 June 2016

SSB Squat

Bar x 10
65 x 5
85 x 3
105 x 3
125 x 2
145 x 1
160 x 1
145 x 3

Sumo DL

70 x 3
120 x 2
160 x 1


Tuesday 14 June 2016

SSB Squat

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

Military Press

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

I took my first day off training yesterday since the 5 May – there ends my “squat everyday” disease! I must try and cure this military press disease now and get back to benching!

Pavel66

Wednesday 15 June 2016

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 3
125 x 2
145 x 2
165 x 1

Sumo DL

70 x 3
120 x 2
160 x 1
170 x 1
160 x 1


Thursday 16 June 2016

SSB Squat

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


Military Press

Bar x 10
30 x 5
40 x 5
50 x 5
55 x 5 x 4


Sunday 19 June 2016

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 3
125 x 3
145 x 3
165 x 2
145 x 3


Military Press

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

Sumo DL

70 x 3
120 x 2
160 x 1
175 x 1
160 x 3

Tuesday 21 June 2016

SSB Squat

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


Military Press

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


Wednesday 22 June 2016

Sumo DL

70 x 5
120 x 2
160 x 1
180 x 1
170 x 1
160 x 3


Chin Ups

3 sets of 3

Thursday 23 June 2016

SSB Squat

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


Military Press

Bar x 10
30 x 5
40 x 5
50 x 5
57.5 x 5 x 4




Saturday 25 June 2016

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 3
125 x 3
145 x 3
165 x 2
170 x 2
145 x 3


Sumo DL

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


Chin Ups

4 sets of 3


Sunday 26 June 2016

SSB Squat

Bar x 10
45 x 5
65 x 5
85 x 5
105 x 5
125 x 3
145 x 3
165 x 2
145 x 3
145 x 3


Military Press

Bar x 10
30 x 5
40 x 5
50 x 5
57.5 x 5 x 5



Tuesday 28 June 2016

SSB Squat

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


Sumo DL

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


Chin Ups

5 sets of 3

Wednesday 29 June 2016

SSB Squat

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


Military Press

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

Friday 1 July 2016

SSB Squat

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


Sumo DL

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


Chin Ups

3 sets of 4


Saturday 2 July 2016

SSB Squat

Bar x 10
50 x 5
70 x 5
90 x 5
110 x 3
130 x 3
150 x 3
170 x 2
150 x 3


Military Press

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


Sunday 3 July 2016

Sumo DL

70 x 3 x 3
120 x 3
160 x 1
180 x 1
190 x 1
170 x 2 x 2


Chin Ups

4 sets of 4

Tuesday 5 July 2016

SSB Squat

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


Military Press

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


Chin Ups

5 sets of 4

Pavel66

Wednesday 6 July 2016

Sumo DL

70 x 5
120 x 3
160 x 2
180 x 1
170 x 1
160 x 3


Thursday 7 July 2016

SSB Squat

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


Military Press

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

Chin Ups

3 sets of 5

Saturday 9 July 2016

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


Sumo DL

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

Monday 11 July 2016

SSB Squat

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


Bench Press

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


Chin ups

2, 3, 4, 5, 2, 3, 4, 5 – total 28


Wednesday 13 July 2016

Bench Press

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

Sumo DL

70 x 3 x 3
120 x 3
160 x 1
180 x 1
170 x 1
160 x 3 x 3

Monday 11 July 2016

SSB Squat

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


Chin ups

1, 2, 3, 4, 5, 1, 2, 3, 4, 5 – total 30


Friday 15 July to Wednesday 27 July


No training - family holiday!

Pavel66

Been training away but haven't bothered posting here in ages and I ain't going to update it all now!

Anyway, I have entered for the IrishPF Revfit bench only comp on 9/10 in the 93kg M2 class. The weight loss over the past while has been slow and steady and this morning I weighed 96.5kg.

I haven't really been trying to prepare seriously for it, as my only goal is to make the lower weight class and then see how I feel on the day! I decided to see where I was at this morning, so here is a video showing my current form. Obviously I have a few more kilos to lose, and with a 2 hour weigh in for IPF comps who knows how it will affect me on the day?

https://www.youtube.com/watch?v=-GH2nYS3ji8

Pavel66

Got up at 9am and weighed myself - 96.0kg. Ate banana, quest bar and 2 cups of coffee. Trained at 10am to simulate meet conditions. Worked up to 130kg for some singles and then did 110 x 5 x 5. Tough!

Alf Veedersane

How's the strength feeling being much lighter?

Pavel66

Alf Veedersane wrote: »

How's the strength feeling being much lighter?

I didn't feel great this morning! It's hard to tell if this is from the weight loss or just one of those days? I will find out in Revfit on 9/10 🏋

Pavel66

I arrived home last night from celebrating my 50th birthday in France with my wife and two sons. Before I left on Friday I weighed 95.4kg. After 3 days of consuming copious amounts of red wine, croissants and chocolate cake I stepped on the scales this morning at 97.5kg! Anyway, I did my final "heavy" bench session this morning and it was awful. I would normally do this 7 days out, but what can you do? I have to make 93.0kg on Sunday at 8am and then lift in the IrishPF bench meet at 10am! Back to the grind...

Alf Veedersane

Pavel66 wrote: »

I arrived home last night from celebrating my 50th birthday in France with my wife and two sons. Before I left on Friday I weighed 95.4kg. After 3 days of consuming copious amounts of red wine, croissants and chocolate cake I stepped on the scales this morning at 97.5kg! Anyway, I did my final "heavy" bench session this morning and it was awful. I would normally do this 7 days out, but what can you do? I have to make 93.0kg on Sunday at 8am and then lift in the IrishPF bench meet at 10am! Back to the grind...

Happy birthday and best of luck on Sunday!

Pavel66

Alf Veedersane wrote: »

Happy birthday and best of luck on Sunday!

Thanks dude!

Pavel66

I lifted in the Irish Powerlifting Federation Bench Press meet today. I competed in the M2 93kg class. I weighed in at 92.6kg. I normally compete at 100kg, but decided to diet down over the last few months. I definitely felt a lot weaker with the weight loss, but intend to stay at this class. Hopefully I can build my strength back up and surpass the lifts I got at the heavier weight class?

This was the first time I did a two hour weigh in, and it is massively more difficult than the 24 hour weigh in I did in March this year when I competed in the IPO Nationals. The other thing I found difficult was the start command, which they don't have in the IPO. I seemed to be supporting the bar for ages before getting the command. The pauses were also longer and all the lifters were complaining about this (but I suppose they would!).

I was very happy with my lifts and my third attempt was in my opinion the single best lift I ever did! It's not my heaviest bench ever, but considering the conditions it was performed under it's the lift I am most proud of...

Alf Veedersane

Nice work chief. Great fight on the 135!

Pavel66

It's been a while 😎

After the bench competition I did about 6/7 weeks of higher rep training. This type of thing...

https://www.youtube.com/watch?v=Ig-ntnsNwus

Anyway, I have entered the IPF Leinster Open on January 21/22 and will post my training once a week with some videos on the build up to this....

Pavel66

Tuesday 06/12/2016

CG Bench Press

Bar x 10 x 2
40 x 10
60 x 6
80 x 4
100 x 3
110 x 1
90 x 8 x 5

Squat

Bar x 10 x 2
60 x 5 x 2
100 x 5
120 x 3
140 x 3
120 x 5 x 5 – 3 second pause at the bottom

First time doing paused squats since before the IPO nationals in March. I found them to have great carryover then, so I am bringing them back!


Wednesday 7 December 2016

Conventional deficit DL

70 x 3 x 3
120 x 3
140 x 3
120 x 3 x 10 (paused just off floor)


Pull ups (overhand grip)

5 sets of 3

Barbell Curls

4 sets

Deadlifts were done standing on a 10kg bumper plate. The bar tends to get away from me just off the floor, so I am hoping the pauses will correct this.

First time doing pull ups with an overhand grip in years – I am useless at them!


Thursday 08/12/2016

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 6
100 x 4
110 x 3 x 5

Squat

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


Saturday 10/12/2016

Bench Press

Bar x 10
40 x 10
60 x 8
80 x 6
100 x 3
115 x 1 paused
120 x 1 paused
125 x 1 paused

Wide grip paused bench

100 x 5 x 3

Squat

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

Heaviest squat in a long time - It didn’t feel crazy heavy on my back so that’s good news!


Sunday 11 December 2016

Conventional DL

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

Sumo DL

170 x 1
150 x 3 x 5

Pull ups (overhand grip)

3, 4, 3, 4, 3

Barbell Curls

4 sets

The 170kg conventional pull was a max effort! The 170kg sumo pull was about an 8 RPE! It’s sumo for the meet so….

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