5/3/1 for Middle aged Fat Guys!

Pavel66

Tuesday 13/12/2016

CG Bench Press

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

Squat

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

2.5kg up on bench and 5kg up on squats from last week. I was in the gym at 5.30 am and felt surprisingly good. All squats done beltless.


Wednesday 14 December 2016

Sumo deficit DL

70 x 3 x 3
120 x 3
145 x 3
125 x 3 x 10 (paused just off floor)

Pull ups (overhand grip)

5 sets of 4

Barbell Curls

4 sets

This day last week I did the paused deficit deadlifts conventional. On Sunday based on my form with heavier weights I decided to switch to sumo for the rest of this cycle. Ironically the paused deficits felt harder with a sumo stance despite the heavier weights feeling easier!


Thursday 15/12/2016

Bench Press

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


Squat

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


Saturday 17/12/2016

Bench Press

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

Wide grip paused bench

105 x 5 x 3

Squat

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


Sunday 18 December 2016

Sumo DL

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


Pull ups (overhand grip)

4, 5, 4, 5, 4 (22)

Barbell Curls

4 sets

I was happy with the deads as 180 this week felt better than 170 last week!

Pavel66

Monday 19/12/2016

CG Bench Press

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

Squat

Bar x 10 x 3
60 x 5 x 2
100 x 3
120 x 3
140 x 3
150 x 3
130 x 4 x 5 – 3 second pause at the bottom


Wednesday 21 December 2016

Sumo deficit DL

70 x 3 x 3
120 x 3
150 x 3
130 x 3 x 10 (paused just off floor)

Pull ups (overhand grip)

5, 4, 5, 4, 5 (23)

Barbell Curls

4 sets


Thursday 22/12/2016


Bench Press

Bar x 10 x 2
40 x 10
60 x 8
80 x 6
100 x 4
115 x 3 x 5

Squat

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


Saturday 24/12/2016

Bench Press

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

Wide grip paused bench

105 x 5
110 x 5 x 2


Squat

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


Sunday 25 December 2016

Sumo DL

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


Felt awful before I started and should not have tried 190. I decided to call t a day after one back off set…

https://www.youtube.com/watch?v=3Q1tc3SmOe0

Alf Veedersane

That 130 bench looked silky smooth!

Nice work and I liked the festive soundtrack!

Pavel66

Alf Veedersane wrote: »

That 130 bench looked silky smooth!

Nice work and I liked the festive soundtrack!

Thanks dude! Did I read on your log somewhere that you are lifting in the IPF Leinster comp?

Alf Veedersane

Pavel66 wrote: »

Thanks dude! Did I read on your log somewhere that you are lifting in the IPF Leinster comp?

I am yeah. Figured why not have a focus for the training and would just really like to experience it.

Pavel66

Alf Veedersane wrote: »

I am yeah. Figured why not have a focus for the training and would just really like to experience it.

Great. Hopefully see you there if we are lifting on the same day? I am weighing 97kg at the moment, but can't be bothered cutting so entered the 105s 🍔🍰🍗

Is this your first comp?

Alf Veedersane

Pavel66 wrote: »

Great. Hopefully see you there if we are lifting on the same day? I am weighing 97kg at the moment, but can't be bothered cutting so entered the 105s ðŸ”ðŸ°ðŸ—

Is this your first comp?

Gents lifting on the Sunday, afaik.

I'll be in the 83s.

Yeah, first comp. Have a feeling it won't be my last, even if i finish last.

Pavel66

Tuesday 27/12/2016

CG Bench Press

Bar x 10
40 x 10
60 x 8
80 x 4
100 x 3
115 x 1
125 x 1
135 x 3 - Slingshot
105 x 5 x 3

Squat

Bar x 10 x 2
60 x 5 x 2
100 x 5
120 x 3
140 x 3
155 x 1
135 x 3 x 3 – 3 second pause at the bottom

Wednesday 28 December 2016

Sumo deficit DL

70 x 3 x 5
120 x 3
160 x 1
140 x 1 x 10 (paused just off floor)

Pull ups

3 sets of 5

Squat

Bar x 10 x 2
60 x 5
100 x 3
130 x 3
150 x 2
160 x 1
170 x 1
150 x 2 x 4


Thursday 29/12/2016

Bench Press

Bar x 10 x 2
40 x 10
60 x 8
80 x 6
100 x 4
120 x 2 x 4


Friday 30/12/2016

Squat

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

Sumo DL

60 x 5 x 2
100 x 3
140 x 2
170 x 1
190 x 1
180 x 1

Saturday 31/12/2016

Bench Press

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

Slingshot Bench

145 x 2

See video for my thoughts...

https://www.youtube.com/watch?v=Tqb8D-BoeF4

Alf Veedersane

No bother on the 190 this time anyway!

Pavel66

Monday 02/01/17

Squat

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

Sumo DL

60 x 5
100 x 3
140 x 2
170 x 1 x 3

Tuesday 03/01/2017

Squat

Bar x 10 x 2
60 x 8
100 x 3
120 x 3
140 x 2
160 x 1
170 x 1
175 x 1
170 x 1

Bench Press

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

Thursday 05/01/2017

Squat

Bar x 10 x 2
60 x 8
100 x 5
130 x 3
150 x 1
170 x 1
180 x 1
170 x 1 x 3

Bench Press

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


Friday 06/01/17

Sumo DL

60 x 5 x 3
100 x 3
140 x 1
170 x 1
190 x 1
200 x 1
180 x 1 x 3

Saturday 07/01/2017

Squat

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

Bench Press

Bar x 10
40 x 10
60 x 10
80 x 5
100 x 3
120 x 1
132.5 x 1
140 x 1

Sunday 08/01/2017

Squat

Bar x 10 x 2
60 x 8
100 x 5
140 x 2
160 x 1
180 x 1
190 x 1
180 x 1 x 3

Bench Press

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

The idea this week was to emphasise competition practise by doing high frequency heavy singles. The overall volume is low as I want to try and get comfortable under heavy weights while keeping fatigue to a minimum. I will do the same next week and then keep the intensity fairly high and lower the frequency in the final week leading into the meet.

I haven’t done this leading into a meet before, but I felt particularly uncomfortable on squats and I think this will solve the problem quickly!

We will find out soon enough if it works...

https://www.youtube.com/watch?v=UK-z723ehT0

Alf Veedersane

Look all set to post some good numbers, chief!

Pavel66

Alf Veedersane wrote: »

Look all set to post some good numbers, chief!

Hopefully? Shame we are not lifting on the same day...

Pavel66

A rare visit today to the home of champions! No better place to get in my final heavy bench session before the IPF Leinster Open on 21 January!

Alf Veedersane

I only copped the other day you'd be out in the NSC on the Saturday.

That bench looked solid. Good chance of the Masters record!

Pavel66

Tuesday 10/01/2017

Squat

Bar x 10 x 2
60 x 5
100 x 5
140 x 2
160 x 1
180 x 1
185 x 1
175 x 1 x 3

Sumo DL

60 x 5 x 2
100 x 3
140 x 3
175 x 1 x 3

Wednesday 11/01/2017

Squat

Bar x 10 x 2
60 x 5
100 x 5
140 x 2
160 x 1
180 x 1
190 x 1
180 x 1


Bench Press

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

Felt wrecked today...

The 190kg squat was a very shaky rep!


Friday 13/01/2017


Bench Press

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

Sumo DL

60 x 5 x 2
100 x 3
140 x 2
170 x 1
185 x 1

That equals my heaviest bench ever so that's good! I just wanted to hit 90% or so for a single on deads and it felt fairly comfortable.

Saturday 14/01/2017

Squat

Bar x 10 x 2
60 x 6
100 x 3
140 x 2
165 x 1
185 x 1
195 x 1
185 x 1 x 3

Felt better than expected?

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

Pavel66

SuNday 15/01/17

Squat

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

Bench Press

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

Tuesday 17/01/2017

Squat

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

Bench Press

Bar x 10
40 x 10
60 x 8
80 x 4
100 x 3
120 x 1
130 x 1
135 x 1

Thursday 19/01/17

Squat

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

Bench Press

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

Sumo deadlift

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


I normally wouldn't go this heavy 2 days out from a competition, but as I said a few weeks ago I am trying something new! The idea is to keep the volume very low but intensity fairy high all the way to meet day. Looking forward to seeing if it works....

Pavel66

IPF Leinster Open - 21 January 2017

Squat
1. 180kg good lift
2. 190kg no lift (depth)
3. 190kg no lift (depth)

Bench press
1. 132.5kg good lift
2. 140kg good lift (M2 U105kg national record)
3. 142.5kg no lift

Deadlift
1. 190kg good lift
2. 200kg good lift
3. 210kg no lift

Total 520kg

I weighed in at 101.8kg fully dressed! Squat warm ups felt good and I got 3 white lights on my opener. This settled my nerves a bit as the IPF and its national affiliates have a reputation for being very strict on depth. Maybe this relaxed me too much as I got 3 reds on my second attempt! When I stood up with my third I was 100% sure I had it. One judge agreed with me, but the other two didn't so that was that! You can see my reaction to the decision on the video!

I was a bit down after the squats but had to try and put it out of my mind and focus on the Bench. My opener felt easy and I was delighted to get the M2 record on my second! I got distracted on the third and thought I was a few lifters out, and then realised my name was being called and I was in danger of being timed out! I got to the platform just in time, but my head wasn't right and I missed the lift.

My deadlift opener felt fine and I just went up 10kg for my second and it also felt handy enough. I just seemed to then run out of steam on my third and it was all over! I had hoped for more and felt I had a 550 total in me based on my prep. That's the difference between training and competition I suppose...

Overall I enjoyed the day and the IrishPF did an awesome job as usual!

Alf Veedersane

Nice to have the name in the record books!!!

What was it like out in the NSC?

Pavel66

Alf Veedersane wrote: »

Nice to have the name in the record books!!!

What was it like out in the NSC?

Yeah that's two now!

NSC was great apart from the noise of the crossfit comp!

Alf Veedersane

Pavel66 wrote: »

Yeah that's two now!

NSC was great apart from the noise of the crossfit comp!

Off-putting?

Get many crossfitters over watching?

Pavel66

Alf Veedersane wrote: »

Off-putting?

Get many crossfitters over watching?

Yeah, you couldn't hear anything the top table were saying.

The odd one..

Pavel66

Tuesday 25/01/2017


SSB Squat

Bar x 5 x 2
45 x 5 x 3

Close Grip Bench

Bar x 10
40 x 10 x 4

Deadlift (conv)

60 x 5 x 5

This was a little 10 minute session to get the blood flowing. I just went from one to the other until I felt tired!


Wednesday 26/01/2017


SSB Squat

Bar x 10
45 x 10
65 x 5 x 3

Close Grip Bench

Bar x 10
40 x 10
60 x 5 x 3

Deadlift (conv)

60 x 5 x 2
80 x 5 x 3

Pretty much the same as above except I didn’t feel great. The next day I had to leave work at 1pm I felt so bad! I then spent the next couple of days in bed with some sort of flu bug.



Saturday 28/01/2017


SSB Squat

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

Close Grip Bench

Bar x 10
40 x 10
60 x 8 x 2

Deadlift (conv)

60 x 5 x 2
80 x 5
100 x 5

Barbell curls

Bar x 10 x 3

Started to feel better today so decided it is better to keep moving than just lie around all day!



Sunday 29/01/2017


SSB Squat

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

Close Grip Bench

Bar x 10
40 x 10
60 x 10
70 x 10

Deadlift (conv)

60 x 5 x 2
100 x 5
120 x 5

Barbell Curls

Bar x 12 x 3

Until I come up with a plan I am just going to keep hitting these movements in a circuit fashion

Pavel66

Tuesday 31/01/2017


SSB Squat

Bar x 10
45 x 10
65 x 5
85 x 5 x 2

Close Grip Bench

Bar x 10
40 x 10
60 x 10
70 x 10 x 2

Deadlift (conv)

60 x 5 x 2
100 x 5
120 x 5 x 2

Barbell Curls

Bar x 15 x 2

I trained at 7am. Done in circuit fashion again – pretty good cardio!


Wednesday 01/02/2017


SSB Squat

Bar x 10
45 x 10
65 x 6
85 x 6
90 x 6

Bench Press

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

Deadlift (conv)

60 x 5 x 2
100 x 5
130 x 5 x 2

Friday 03/02/2017


SSB Squat

Bar x 10
45 x 10
65 x 8
85 x 6
95 x 6

Bench Press

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

Deadlift (conv)

60 x 5 x 2
100 x 5
130 x 5
140 x 5

Alf Veedersane

Do you pretty much train conventional deadlift as a variation for sumo or do you ever think about pulling conventional in competition?

Pavel66

Alf Veedersane wrote: »

Do you pretty much train conventional deadlift as a variation for sumo ovr do you ever think about pulling conventional in competition?

I do it as a variation theses days. I used to pull exclusively conventional up to about 2 or 3 years ago

Dtp1979

Pavel66 wrote: »

I do it as a variation theses days. I used to pull exclusively conventional up to about 2 or 3 years ago

What are the advantages of it?

Pavel66

Dtp1979 wrote: »

What are the advantages of it?

Apologies for the delay in replying. I am a poor deadlifter either way, but I find the sumo easier on the back and easier to recover from. I do the conventional to build up my back strength which is one of my many weaknesses!

Pavel66

Monday 06/02/2017

SSB Squat

Bar x 10
45 x 10
65 x 10
85 x 6
105 x 6 and

Bench Press

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

Deadlift (conv)

60 x 5 x 2
100 x 5
140 x 5
150 x 5

Tuesday 07/02/2017

SSB Squat

Bar x 10
50 x 10
70 x 10
90 x 7
110 x 6

Bench Press (CG feet up)

Bar x 10
40 x 10
60 x 10
80 x 10
85 x 10

Neutral grip chins

5 sets of 3


Thursday 09/02/2017

SSB Squat

Bar x 10
45 x 10
65 x 10
85 x 8
105 x 6
115 x 5

Bench Press

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

Deadlift (conv)

60 x 5 x 2
100 x 5
140 x 5
155 x 5
160 x 5

Sunday 12/02/2017

SSB Squat

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

Bench Press

Bar x 10
40 x 10
60 x 10
80 x 10
100 x 15

Deadlift (conv)

60 x 5 x 2
100 x 5
150 x 5
165 x 5

That must be a rep PR on bench!

Pavel66

Tuesday 14/02/2017

SSB Squat

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

Bench Press

Bar x 10
40 x 10
60 x 10
80 x 10
100 x 10
110 x 6

Trained at 6.45am


Wednesday 15/02/2017

Deadlift (conv)

60 x 5 x 2
110 x 5
150 x 5
130 x 5 x 2

Chin ups

4 sets of 4 neutral grip

DB Rows

Barbell Curls


Thursday 16/02/2017

Squat

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

Bench Press

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


A rare visit to the Hercs today. Good to train with other people once in a while!


Saturday 18/02/2017

Deadlift (conv/sumo)

60 x 5 x 2
100 x 3 x 2
140 x 3 x 2
160 x 1 x 2
170 x 1 x 2
140 x 4 x 4

I have decided to train both stances equally for a while.


Sunday 19/02/2017

SSB Squat

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

Bench Press

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

Neutral grip chins

3 sets of 5

Pavel66

Tuesday 21/02/2017

SSB Squat

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

Bench Press

Bar x 10 x 2
40 x 10
60 x 10
80 x 10
100 x 6
110 x 3 x 3

Wednesday 22/02/2017

Deadlift (conv/sumo)

60 x 5 x 2
100 x 3 x 2
140 x 3 x 2
160 x 1 x 2
120 x 4 x 4 – paused just off floor

Neutral grip chins

4 sets of 4

Thursday 23/02/2017

SSB Squat

Bar x 10
45 x 10
65 x 7
85 x 5
105 x 3
125 x 3 - belt
135 x 3 - belt
110 x 5

Bench Press

Bar x 10
40 x 10
60 x 8
80 x 7
100 x 5
110 x 3
120 x 1 paused
100 x 8

Saturday 25/02/2017

Deadlift (conv/sumo)

60 x 5 x 2
100 x 3 x 2
140 x 3 x 2
165 x 1 x 2
175 x 1 x 2
145 x 4 x 4

Neutral grip chins

3 sets of 5

Sunday 26/02/2017

Squat

Bar x 10 x 2
60 x 5 x 2
100 x 3
120 x 3
140 x 2
160 x 1 – belt and sleeves
140 x 5

Bench Press

Bar x 10 x 2
40 x 10
60 x 8
80 x 5
100 x 5
115 x 2
122.5 x 1 paused
110 x 3

Pavel66

Monday 27/02/2017

SSB Squat

Bar x 10
45 x 10
65 x 5
85 x 3
105 x 3
125 x 3 - belt
140 x 3 - belt
120 x 3

CG Bench Press

Bar x 15
40 x 10
60 x 10
80 x 5
100 x 3
110 x 2
90 x 6 x 3

DB Rows

Tuesday 28/02/2017

Deadlift (conv/sumo)

60 x 5 x 2
100 x 3 x 2
140 x 3 x 2
165 x 1 x 2
125 x 4 x 4 – paused just off floor

Neutral grip chins

5 sets of 4

Thursday 02/03/2017

Squat

Bar x 10 x 2
60 x 5 x 2
100 x 3
120 x 3
140 x 3
160 x 3 – belt
140 x 3

Bench Press

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

Band Pullaparts

3 sets

Another one of my rare visits to the Hercs. Went there thinking “it will be nice to train with other people for a change” – no one there!

Friday 03/03/2017

Deadlift (conv/sumo)

60 x 5 x 2
100 x 3 x 2
140 x 3 x 2
170 x 1 x 2
180 x 1 x 2
150 x 4 x 4

Neutral grip chins

4 sets of 5

In recent times sumo deadlifts have felt a lot better than conventional. In the run up to the Leinster Open I was doing both for a while and only got as far as 170kg on conventional and it nearly killed me! This time the conventional are feeling better than the sumo! On each weight I do a set conventional first and then sumo, so this might explain it, but the fact that conventional is feeling good anyway is hard to understand.

The only thing I can think of is that doing an equal number of both stances twice a week is having a beneficial effect on my conventional stance? Depending on how it progresses I may pull conventional in my next meet – the May Open.

Sunday 05/03/2017

Squat

Bar x 10 x 2
65 x 5 x 2
105 x 3
125 x 3
145 x 3
165 x 2 – belt and sleeves
145 x 3

Bench Press

Bar x 10
40 x 10
60 x 6
80 x 5
100 x 3
120 x 1
125 x 1 paused
105 x 10

DB Rows

Pavel66

Wednesday 08/03/2017

Deadlift (conv/sumo)

60 x 5 x 2
100 x 3 x 2
140 x 3 x 2
170 x 1 x 2
130 x 4 x 4 – paused just off floor

DB Rows

The 170kg felt heavier than it should have. I had my youngest son training with me and he was talking nonstop so it was a little bit distracting! That’s my excuse anyway. Funnily enough the paused reps felt better than usual…

Thursday 09/03/2017

Squat

Bar x 10 x 2
60 x 5 x 2
100 x 3
120 x 3
140 x 3
160 x 3 – belt and sleeves
140 x 3 x 3 – belt and sleeves

Bench Press

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

Friday 10/03/2017

Deadlift (conv/sumo)

60 x 5 x 2
100 x 3 x 2
140 x 3 x 2
170 x 1 x 2
185 x 1 x 2
155 x 4 x 4

I felt terrible during this session. The 185kg conventional was a grinder. Probably should have left this session until tomorrow!

Saturday 11/03/2017

Bench Press

Bar x 10 x 2
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1 paused
127.5 x 1 paused
110 x 4 x 4

DB Rows

Sunday 12/03/2017

Squat

Bar x 10 x 2
60 x 5 x 2
100 x 3
120 x 3
140 x 2
160 x 1 – belt and sleeves
140 x 3 x 5 – belt and sleeves

I think I tweaked something in my right hip on Friday and this was causing me a lot of pain and discomfort during this session. Hopefully this will clear up in a couple of days…

Pavel66

Tuesday 14/03/2017

Bench Press

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

DB Rows

Wednesday 15/03/2017

Sumo Deadlift

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

Was gonna do some squats but felt very lethargic so just did some curls and called it a day! My hip seems to be 90% back to normal so that’s good!

Thursday 16/03/2017

SSB Squat

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

Bench Press

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

DB Rows

Saturday 18/03/2017

Sumo Deadlift

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

DB Rows

Sunday19/03/2017

Squat

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

CG Bench Press

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

I filmed my squat from the side for the first time ever. I got called on depth twice in the Leinster Open, so feedback welcome!

Alf Veedersane

Depth seems fine to me. Even when I paused it and dropping the knee height to where the knee would be under sleeves I'd have said it was in

Pavel66

Alf Veedersane wrote: »

Depth seems fine to me. Even when I paused it and dropping the knee height to where the knee would be under sleeves I'd have said it was in

Thanks for the feedback. Helpful to get another opinion

Alf Veedersane

Pavel66 wrote: »

Thanks for the feedback. Helpful to get another opinion

The Coach's Eye app is really good for assessing depth. The free version let's you draw a box so you can at least have a line from hip crease across. Let's you move the video along manually so you can judge the bottom of the squat.

Alf Veedersane

https://ibb.co/hfFzfa

I'd feel a bit hard done by if that didn't get passed.

Pavel66

Alf Veedersane wrote: »

https://ibb.co/hfFzfa

I'd feel a bit hard done by if that didn't get passed.

Wow! Thanks a mill for doing that. Didn't even know there was such a thing...

Alf Veedersane

Pavel66 wrote: »

Wow! Thanks a mill for doing that. Didn't even know there was such a thing...

Not sure where I heard of it but have used it a lot since I first signed up to IPF and got paranoid about depth on my own squats since weight went up.

It's cool cos you can literally move the video along to an exact point using your finger on the dial at the bottom. The line isn't really necessary but it's handy for illustration

Pavel66

Tuesday 21/03/2017

Bench Press

Bar x 20
40 x 10
60 x 10
80 x 5
100 x 3
110 x 3
115 x 3
120 x 3
110 x 8

Wednesday 22/03/2017

Sumo Deadlift

60 x 3 x 5
100 x 3 x 3
140 x 1 x 3
160 x 1 x 3
135 x 3 x 3 – paused just off floor

DB Rows

Thursday 23/03/2017

SSB Squat

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

Bench Press

Bar x 10
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1 - paused
130 x 1 – paused
132.5 x 1 - paused
112.5 x 5 x 3

That was the heaviest SSB squat in a while - as usual if felt awful!


Friday 24/03/2017

Squat

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

I should have filmed this but didn’t! The 175kg didn’t feel great and I don’t think it was to depth…


Saturday 25/03/2017

Sumo Deadlift

70 x 3 x 3
110 x 3
150 x 3
170 x 1
175 x 1 x 3
150 x 3 x 3

DB Rows

Sunday 26/03/2017

CG Bench Press

Bar x 20
40 x 10
60 x 10
80 x 10
100 x 3
110 x 3
120 x 1
100 x 7 x 3

Bench is feeling good at the moment.

Pavel66

Tuesday 28/03/2017

SSB Squat

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

Bench Press

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

Wednesday 29/03/2017

Sumo Deadlift

70 x 3 x 3
110 x 3
150 x 1
165 x 1
140 x 3 x 3 paused just off floor

DB Rows

Thursday 30/03/2017

Bench Press

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


Friday 31/03/2017

Squat

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

Saturday 01/04/2017

Sumo Deadlift

70 x 3 x 3
110 x 3
150 x 1
170 x 1
180 x 1
155 x 3 x 3

DB Rows

Sunday 02/04/2017

SSB Squat

Bar x 10 x 2
45 x 10
65 x 5
85 x 5
105 x 3 x 3

Bench Press

Bar x 10
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1 paused
110 x 7 x 3

Pavel66

Tuesday 04/04/2017

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

Squat

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

I trained in the Hercs today for a change. I think 125kg x 3 x 3 is maybe a pr training session on bench? The 160 on squat felt rough.

Wednesday 05/04/2017

Sumo Deadlift

70 x 3 x 3
110 x 3
150 x 2
170 x 1
145 x 3 x 3 paused just off floor

DB Rows

Thursday 06/04/2017

Bench Press

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

SSB Squat

Bar x 10 x 2
55 x 5 x 2
65 x 3
75 x 3
85 x 3 x 3

Friday 07/04/2017

Squat

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

The top single was a little bit high, so I have to work on this.

Saturday 08/04/2017

Sumo Deadlift

70 x 3 x 3
110 x 3
150 x 2
175 x 1
185 x 1
160 x 3 x 3

DB Rows

Sunday 09/04/2017

SSB Squat

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

CG Bench Press

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

I think that is the heaviest close grip I have ever done? My close grip is about a cm from the smooth on each side

Pavel66

Tuesday 11/04/2017

SSB Squat

Bar x 10
45 x 5 x 2
65 x 5
85 x 3
105 x 3 x 3

Bench Press

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

Forced to take an unplanned very easy day due to life and stuff…

Wednesday 12/04/2017

Sumo Deadlift

70 x 3 x 5
110 x 3
150 x 2
175 x 1
150 x 3 x 3 – paused just off floor

DB Rows

Thursday 13/04/2017

Bench Press

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

That could be some sort of PR workout? I did 3 sets of curls to celebrate anyway…


Friday 14/04/2017

Squat

Bar x 10 x 2
70 x 3 x 3
110 x 3
150 x 1
170 x 1
180 x 1
190 x 1
180 x 1
170 x 2 x 2

Maybe a little bit high, but happy enough. Obviously it will be there on the day!

Saturday 15/04/2017

Sumo Deadlift

70 x 3 x 5
110 x 3
150 x 2
175 x 1
190 x 1
165 x 3 x 3

DB Rows

The 190 felt really slow and the 165 x 3 x 3 felt awful.

Sunday 16/04/2017

SSB Squat

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

Bench Press

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

I woke up feeling rotten and discovered I have a chest infection. This is probably why I felt so wrecked yesterday. I am going to take a forced deload this week. Hopefully I will be back to full strength next week and start to peak for the IPF May Open on 27/28 May.

Pavel66

Monday 17/04/2017

Sumo Deadlift technique work

70 x some singles
110 x some singles

DB Curls – 5 sets

I have found it suits me better to move a bit each day even when I am sick.

Tuesday 18/04/2017

Bench Press

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

Squat

Bar x 10 x 3
60 x 3 x 3
80 x 3
100 x 3 x 3

Everything done at a slow tempo to work on technique.

Wednesday 19/04/2017

Sumo Deadlift

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

DB Curls – 5 sets

Friday 21/04/2017

Bench Press

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

Squat

Bar x 10 x 3
70 x 3 x 3
110 x 3
140 x 3
150 x 3

Saturday 22/04/2017

Sumo Deadlift

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

DB Curls – 4 sets

Sunday 2304/2017

Bench Press

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

Squat

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

End of deload week!

Pavel66

Tuesday 25/04/2017

Squat

Bar x 10 x 3
70 x 5 x 2
110 x 3
150 x 3
165 x 3
150 x 3

Bench Press

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

Wednesday 26/04/2017

Sumo Deadlift

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

Thursday 27/04/2017

Squat

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

Bench Press

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

Saturday 29/04/2017

Sumo Deadlift

70 x 3 x 3
110 x 3
150 x 1
175 x 1
190 x 1
180 x 1 x 3

Bench Press

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

Sunday 30/04/2017

Squat

Bar x 10 x 3
60 x 5 x 2
100 x 3 x 3
140 x 2
160 x 1
175 x 1
185 x 1
175 x 1 x 3

Bench Press

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

Pavel66

Monday 01/05/2017

Squat

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

Tuesday 02/05/2017

Sumo Deadlift

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

Bench Press

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

Thursday 04/05/2017

Squat

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

Bench Press

Bar x 10 x 2
40 x 10
60 x 8
80 x 5
100 x 3
120 x 3
132.5 x 3
125 x 4
120 x 6

Saturday 06/05/2017

Sumo Deadlift

70 x 3 x 3
110 x 3
150 x 1
175 x 1
190 x 1
200 x 1
190 x 1
180 x 1 x 3

Bench Press

Bar x 10 x 3
40 x 10
60 x 10
80 x 5
100 x 3
120 x 2
132.5 x 1 - paused
140 x 1 – paused
135 x 1 x 3 – paused

Sunday 07/05/2017

Squat

Bar x 10 x 3
70 x 5 x 2
110 x 3
150 x 2
170 x 1
180 x 1
190 x 1
195 x 1
180 x 1 x 3

Bench Press

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

I am glad that week is over! I have felt fairly crappy all week and particularly so on Saturday and Sunday. I have some sort of slight chest infection, but not really bad enough to stop me training. If I didn’t have the IPF May Open in 3 weeks I would probably take a week off, but you gotta do what you gotta do…

Alf Veedersane

It's the 'keep on trucking' stretch!

Pavel66

Thoughts going into my next meet – the IrishPF May open


I am two weeks out from my next powerlifting meet – the Irish Powerlifting Federation May Open in Cork. This will be my second full meet with this federation. I previously lifted in the Leinster Open in January of this year. I would like to note a few things about my experiences in January and my thoughts about the upcoming meet. Hopefully this may be of help to anyone thinking of lifting with the IrishPF for the first time.

The first thing to note is that there are several powerlifting federations in Ireland and they are all affiliated to various international federations. The IrishPF is affiliated to the International Powerlifting Federation (the IPF). I am sure some people will have different opinions, but from what I can make out the IPF appears to be the biggest and most respected international level federation.

Before deciding to lift with them in January I checked out some of the IPF world championships on youtube. The first thing I noticed was that squats which I would consider to be below parallel were getting red lighted on depth! This would turn out to be a problem for me, as I soon discovered that the IrishPF held themselves to the same rigorous standards!

The second thing I noticed was the extra command used in the bench press – the start command. This didn’t seem like a big deal until I experienced it! The head referee checks with the two side referees that no part of your body is moving, and only then gives the start command. This can take several seconds. It may not sound like much, but when you are holding your 1 rep max in your hands it can seem like an eternity. It takes a lot of energy out of you. The press command which all federations use also seemed longer than anything I had previously experienced.

Another difference was the weigh in time. From what I can gather most other feds have a 24 hour weigh in, but the IrishPF have a two hour weigh in. This makes a massive difference if you are trying to cut weight, as you have very little time between weigh in and lifting. Note that the two hours starts exactly two hours before the lifting is due to start. Unless you are first in the queue you will have less than two hours!

Also for those of you who are used to squatting out of a monolift, be aware that this piece of equipment is not used. You have to walk your squats out from a rack. The same bar is also used for all three lifts, as opposed to some feds who use specialty bars for each lift.

As I mentioned above, I had some issues with squat depth in my meet in January. I opened with 180kg and got 3 white lights! This was a huge relief and I thought that my concerns were exaggerated. I then took 190kg and got 3 reds – upon checking the video I was a tad high so fair enough! For my third attempt I took 190kg again and when I stood up I knew I had it. Unfortunately, only one judge agreed with me so it was a “no lift” on depth again. I was disappointed to say the least, as my original plan was 180, 190 and 200. Now I was stuck with my opener of 180kg going into the rest of the meet.

Before joining the IrishPF I had totalled 547.5kg in my last meet and naively went in thinking I could improve on this. I was in for a rude awakening and ended up with a 520kg total. I briefly considered calling the IrishPF "a shower of bastards" and walking away, but quickly decided to try and get better and lift with them again in the May Open meet.

I have come to realise that because powerlifting is a fragmented sport, what you lift in one federation can’t be compared to what you may or may not lift in another federation. Each federation has different rules, equipment and standards of execution and judging. This has forced me to change my mindset going into the meet in two weeks. I have to go in thinking that 180kg is my competition squat PR. The fact that I squatted 200kg in another federation is irrelevant.

In the end it doesn’t really matter what federation you choose to lift in once you are happy with the way it is run. I personally am going to stick with the IrishPF as it suits the way I like to lift anyway – walked out squats, no knee wraps, strict judging, etc. Obviously if I bomb out on squats in a couple of weeks, you can ignore everything I have just said and be assured that the “Irish Powerlifting Federation” are indeed a shower of bastards!

Alf Veedersane

Great write up, man.

Well in order for the Official Picking Things Yo thread

Pavel66

Tuesday 9/05/2017

Squat

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

Bench Press

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

Wednesday 10/05/2017

Sumo Deadlift

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

Thursday 11/05/2017

Squat

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

Bench Press

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

Squat form felt better today than it has in a long time! Not sure why, but hopefully it’s coming together just in time…

Saturday 13/05/2017

Bench Press

Bar x 10 x 3
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
132.5 x 1
140 x 1
145 x 1 PR
140 x 1 x 3

Sumo Deadlift

70 x 3 x 5
110 x 3
150 x 1
175 x 1
195 x 1
205 x 1
190 x 1 x 3

I was very happy with the bench today – 145kg is an all time PR! I felt like there was more in the tank, but with no spotter I didn’t want to risk it. I got 140kg in the Leinster Open which was an M2 record, so the plan is to break that in the May Open if I feel good after squats.

The 205kg deadlift actually equals my comp PR. Unfortunately I tweaked something in my mid trap on the left side doing it. It has been quite painful since, but I don’t think it is anything serious. That’s my last heavy pull before the comp anyway.

Sunday 14/05/2017

Squat

Bar x 10 x 3
70 x 5 x 2
110 x 3
140 x 3
165 x 2
180 x 1
190 x 1
180 x 2 x 2

Bench Press

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

Squats still feeling a bit better (apart from pain due to yesterday’s slight injury). The 190kg was a little bit high, but the 2 doubles with 180 were better. I was going to do a bit more volume on bench, but the bar got away from me on the 4th rep at 130kg so I decided to rack it and leave it at that. My right tricep has been a bit painful the last week so no point in pushing it at this stage.