5/3/1 for Middle aged Fat Guys!

Alf Veedersane

Pavel66 wrote: »

I was going to leave it there but COH who was in the Hercs told me to do the program – so I did!

Sounds about right

Pavel66

Wednesday 14/02/2018

Squat
Bar x loads
65 x 5
85 x 5
105 x 5
125 (5 sets of 3)

Conv Deadlift
70 x 5 singles
120 x 5 singles
140 x 1
150 x 5 singles

RDL
75 (3 sets of 10)

Just for the record the squats were done beltless and sleeveless. Deads done beltless too – 140 felt easy and 150 felt heavy! Sticking with the singles to get more practise in the starting position. Not sure why I have switched to conventional…



Thursday 15/02/2018

Bench Press
Bar x loads
50 x 10
70 x 5
90 x 5
110 x 3
120 x 1
130 x 1
100 (4 sets of 6)


DB Rows
Side delt raises
DB curls


The 130 felt better than it did last week. I am going to record my sets and reps as above to avoid confusion. Not that anybody cares, but everyone else seems to record stuff the opposite of me!

Pavel66

Saturday 17/02/2018

Deadlift
70 x 5 singles conventional
70 x 5 singles sumo
120 x 3 singles conventional
120 x 3 singles sumo
140 x 1 conventional
140 x 1 sumo
160 x 1 conventional
160 x 1 sumo
145 x 10 singles sumo

RDL
80 (3 sets of 10)

Normally do squats first but I wanted to work on technique while still fresh. Everything felt fairly good, but I didn’t feel like squatting afterwards – total wuss!!


Sunday 19/02/2018

Bench Press
Bar x loads
50 x 8
70 x 5
90 x 3
110 x 3
125 x 1
105 (4 sets of 6)

DB Rows
Side delt raises
DB curls

All good – 125kg felt about RPE 8 and the back off sets were all very comfortable.


Monday 20/02/2018

Squat
Bar x loads
60 x 5
100 x 3
120 x 3
140 x 1
160 x 1
140 x 3 x 3

Squatting felt great tonight! I guess 531 is over and I am back to doing whatever I feel like!!

Mr. CooL ICE

Pavel66 wrote: »

145 x 10 singles sumo

What is this? A set of 10 with full resets or literally 10 singles?

Pavel66

Nicolas Cage wrote: »

What is this? A set of 10 with full resets or literally 10 singles?

10 singles with about 30 to 60 seconds between them

Pavel66

Tuesday 20/02/2018

Bench Press
Bar x loads
50 x 10
70 x 5
90 x 3
110 x 3
125 x 1
105 (5 sets of 5)


DB Rows
Side delt raises
DB curls


Wednesday 22/02/2018

Deadlift

70 x 3 singles conventional
70 x 3 singles sumo
120 x 1 conventional
120 x 1 sumo
140 x 1 conventional
140 x 1 sumo
160 x 1 sumo
170 x 1 sumo
150 x 10 singles sumo


RDL
85 (3 sets of 10)

I thought this felt have decent until I talked to COH afterwards! He told me my starting position was terrible – my shoulders were about 6 inches in front of the bar. He also told me he looked at my training log and I wasn’t doing enough volume.

I know both of these are true (especially the deadlift technique), but I couldn’t help feeling a bit depressed afterwards. After I have a good cry tonight I will need to address these if I want to get better…

Alf Veedersane

It's hard to make yourself do the workload that is hard and that you don't really want to do because it's hard. But it works. I don't want to go down the n=1 route just because my best results have come off the back of a training cycle that involved a high volume phase...but I'd venture that the majority that did a good training cycle with a workload that tested them got good results.

How do you get better results than you did before? Work harder.

Tl;dr COH is right

Pavel66

Alf Veedersane wrote: »

It's hard to make yourself do the workload that is hard and that you don't really want to do because it's hard. But it works. I don't want to go down the n=1 route just because my best results have come off the back of a training cycle that involved a high volume phase...but I'd venture that the majority that did a good training cycle with a workload that tested them got good results.

How do you get better results than you did before? Work harder.

Tl;dr COH is right

You are right and thank you for the time and effort it took to write this post

COH

Pavel66 wrote: »

I thought this felt have decent until I talked to COH afterwards! ... I couldn’t help feeling a bit depressed afterwards.

:eek:

Rocky Balboa wrote:

The world ain't all sunshine and rainbows

:cool:

Pavel66

I haven’t updated the log in a while, so I will just post the working sets and reps to save space.


Friday 23/02/2018

Squat
165 x 1
140 (5 sets of 3)

Bench Press
120 x 1
100 (4 sets of 7)

Saturday 24/02/2018

Sumo deadlift singles
170 x 1
150 x 12

RDL
90 (3 sets of 10)

DB Rows

Monday 26/02/2018

Squat
170 x 1
140 (4 sets of 4)

Bench Press
125 x 1
100 (5 sets of 6)

Side delt raises

Tuesday 27/02/2018

Sumo Deadlift singles
170 x 1
150 x 14

RDL
95 (3 sets of 10)

DB Rows and DB Curls

Wednesday 28/02/2018

Bench Press
125 x 1
105 (6 sets of 5)

Side delt raises

Thursday 01/03/2018

Squat
170 x 1
145 (4 sets of 4)

Friday 02/03/2018

Deadlift singles
170 x 1 (conv)
170 x 1 (sumo)
150 x 15 (conv)

RDL
100 (3 sets of 10)

DB Rows and DB Curls

Saturday 03/03/2018

Bench Press
125 x 1
100 (7 sets of 5)

Side delt raises

Sunday 04/03/2018

Squat
170 x 1
145 (6 sets of 3)

Monday 05/03/2018

Bench Press
125 x 1
105 (7 sets of 5)

Side delt raises

Wednesday 07/03/2018

Deadlift Singles (Conventional)
175 x 1
155 x 15

RDL
100 (4 sets of 8)

DB Rows

Thursday 08/03/2018

Bench Press
127.5 x 1
105 (6 sets of 6)

Side delt raises and DB Curls

Friday 09/03/2018

Squat
Bar x loads
170 x 1
140 (5 sets of 4)

Saturday 10/03/2018

Bench Press
125 x 1
100 (5 sets of 8)

Side delt raises and DB Rows

Sunday 11/03/2018

SSB Squat
160 x 1
130 (3 sets of 3)

Deadlift Singles (Sumo)
170 x 1
150 x 5

DB Curls

Tuesday 13/03/2018

Bench Press
127.5 x 1
100 (7 sets of 6)

SSB Squat
160 x 1
130 (3 sets of 4)

DB Rows, Side delt raises and DB Curls

Wednesday 14/03/2018

Deadlift Singles (Sumo)
175 x 1
155 x 10

RDL
100 (4 sets of 10)

Thursday 15/03/2018

Bench Press
130 x 1
105 (7 sets of 6)

DB Rows, Side delt raises and DB Curls

Friday 16/03/2018

SSB Squat
165 x 1
135 (5 sets of 3)

Saturday 17/03/2018

Deadlift Singles (sumo)
180 x 1
160 x 6

RDL
105 (5 sets of 8)

DB Rows and DB Curls

Monday 19/03/2018

Bench Press
130 x 1
110 (8 sets of 5)

DB Rows and Side delt raises

Tuesday 20/03/2018

Squat
175 x 1
145 (5 sets of 4)

Wednesday 21/03/2018

Deadlift Singles (Sumo)
170 x 1
150 x 10

RDL

110 (5 sets of 8)

DB Rows

Thursday 22/03/03/2018

Bench Press
130 x 1
105 (6 sets of 8)

DB curls and Side delt raises

Friday 23/03/2018

Squat
170 x 1
145 (5 sets of 5)

Saturday 24/03/2018

Deadlift Singles (Sumo)
180 x 1
155 x 10

RDL

115 (5 sets of 8)

DB Rows

Sunday 25/03/03/2018

Bench Press
130 x 1
110 (8 sets of 6)

DB curls and Side delt raises

Monday 26/03/2018

SSB Squat
170 x 1
140 (4 sets of 4)

Pavel66

Wednesday 28/03/2018

Deadlift Singles

70 x 5 (sumo)
120 x 3 (sumo)
150 x 1 (sumo)
170 x 1 (sumo)
170 x 1 (conv)
150 x 5 (sumo)
150 x 5 (conv)
160 x 5 (conv)

The 5 sumo singles with 150 felt slow and heavy so I switched to conventional. This felt way better so after 5 singles I upped the weight to 160. This also felt good but my right SI joint was very sore afterwards.

Thursday 29/03/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1
110 (4 sets of 4)

CG Bench Press
90 (3 sets of 8)

Rows

I was in a bit of pain from the deads yesterday, but it didn’t really affect me on the bench.

Friday 30/03/2018

Squat
Bar x loads
60 x 5
80 x 5
100 x 5
120 x 3
140 x 1
160 x 1
140 x 3 x 3

Side delt raises

DB Curls

I didn’t heed the warning signs and wrenched something in the right side of my lower back on the first set of 3 with 140. Obviously I did two more sets just to really destroy myself! I was in a lot of pain and discomfort now so rested on Saturday.

Sunday 01/04/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 5
120 x 1

I was still in a lot of pain and would have skipped training again, but my wife’s nephew was coming to train with me. I just did a bit of bench with him and called it a day.

Monday 02/04/2018

SSB Squats
3 sets of 10 with the bar

SSB Good Mornings
3 sets of 10 with the bar

Just trying to pump some blood into the area. I did various stretces and mobility work afterwards.

Tuesday 03/04/2018

Bench Press
Bar x loads
50 x 10
70 x 5
100 x 5
120 x 1
130 x 1
105 (5 sets of 5)

Rows

Side delt raises

DB Curls

Wednesday 04/04/2018

SSB Squats
Bar x 10
45 x 5 x 5

Conv Deadlift singles
70 x 10

Things feeling a good bit better today, but decided to take it real slow.

Thursday 05/04/2018

CG Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
90 (5 sets of 8)

Rows

Side delt raises

DB Curls

Pavel66

Friday 06/04/2018

SSB Squats
Bar x 10
45 x 5
65 x 5 x 5

Conv Deadlift singles
70 x 5
100 x 5

Things feeling a good bit better again today. I will add 20kg on Sunday and should be back to normal in a week or two hopefully.

Pavel66

Saturday 07/4/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1
110 (5 sets of 5)

Rows

Side delt raises

DB Curls

Bench felt good today! Had my little training partner with me

Pavel66

Sunday 08/04/2018

SSB Squats
Bar x 10
45 x 5
65 x 5
85 x 5 x 5

Conv Deadlift singles
70 x 5
100 x 3
120 x 3

My back felt a bit twingey during the squats. It felt fine on the deads but obviously I have to be careful in noticing the difference between a bit of soreness and injury.

Monday 09/04/2018

CG Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
90 (6 sets of 7)

Rows

Side delt raises

DB Curls

Wednesday 11/04/2018

SSB Squats
Bar x 10
45 x 5
65 x 5
85 x 5
105 (3 sets of 5)

Conv Deadlift singles
70 x 5
120 x 1
140 x 5

A little bit f pain during the squats, but zero during the deads!


Thursday 12/04/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1
132.5 x 1
110 (6 sets of 5)

Rows

Side delt raises

DB Curls

Pavel66

Friday 13/04/2018

SSB Squats
Bar x 10
45 x 5
65 x 5
85 x 5
105 x 5
115 x 3 x 3

Conv Deadlift singles
70 x 5
120 x 1
150 x 5

DB Rows

Saturday 14/04/2018

CG Bench Press
Bar x loads
40 x 8
60 x 5
80 (3 sets of 5)

Rows, Side delts and DB curls

I had to travel to the Curragh for a chess match so just did a light session to wake me up!


Sunday 15/04/2018

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

Conv Deadlift singles
70 x 5
120 x 1
150 x 1
160 x 1
140 x 3

DB Rows

My lower back is still during squats and deads and even when bending over to tie my shoe laces!

Tuesday 17/04/2018

Bench Press
Bar x loads
40 x 10
70 x 8
90 x 5
110 x 3
125 x 1
132.5 x 1
112.5 (5 sets of 5)

Rows

Side delt raises

DB Curls


Wednesday 18/04/2018

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

Conv Deadlift singles
75 x 5
125 x 1
155 x 1
165 x 1
150 x 3

Thursday 19/04/2018

CG Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
122.5 x 1
100 (5 sets of 5)

Inverted Rows
5 sets of 8

Side delt raises

DB Curls


Friday 20/04/2018

Squats
Bar x loads
60 x 5
70 x 5
100 x 3
120 x 1
140 x 1
150 x 1
140 x 1
130 x 3 x 3

Sumo Deadlift singles
70 x 3
120 x 1
140 x 1
150 x 1
160 x 1
150 x 3

I had been trying to pull conventional the last while, but had to switch back to sumo today as it is easier on the lower back.

Saturday 21/04/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1
135 x 1
115 (5 sets of 5)

Inverted Rows

5 sets of 10

Side delt raises

DB Curls

Sunday 22/04/2018

SSB Squats
Bar x 10
45 x 5
65 x 5
85 x 3
105 x 3
125 x 1
145 x 1
125 (3 sets of 4)

Sumo Deadlift singles
70 x 3
120 x 1
160 x 1
170 x 1
160 x 1
150 x 3

A few lower back twinges during squats but felt nothing with the sumo pulls.

Pavel66

Tuesday 24/04/2018

CG Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
125 x 1
100 (5 sets of 6)

DB Rows

Side delt raises

DB Curls

That could be one of the heavier close grips I have done? In any event the sets of 6 felt decent afterwards. My close grip is not that close – my index fingers are about an inch from the smooth. My regular grip has widened over the last couple of years to index fingers on the rings, so the difference is still substantial.

Alf Veedersane

I generally work off shoulder width. Too narrow isn't great for your shoulders.

In any case, it's enough to feel quite different!

Pavel66

Wednesday 25/04/2018

Squats
Bar x loads
70 x 3
100 x 3
120 x 1
140 x 1
160 x 1
150 x 1
140 x 3 x 3

Sumo Deadlift singles
70 x 3
120 x 1
160 x 1
175 x 1
155 x 5

Inverted rows

3 sets of 10

Things starting to feel better. No real pain in the lower back during squats or deads. I will switch back to sumo full time for a while at least, as it seems to cause me less trouble.


Thursday 26/04/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 2
130 x 1
110 (5 sets of 6)

Inverted Rows
5 sets of 10

I felt really wrecked benching so went a bit lighter than intended and skipped the all important side delts and curls!


Friday 27/04/2018

Squats
Bar x loads
65 x 5
105 x 3
125 x 1
145 x 1
165 x 1
145 x 3 x 3

Sumo Deadlift singles
70 x 3
120 x 1
160 x 1
180 x 1
160 x 5

Squats moved fairly well. It’s not much to some, but I was very pleased to pull 180kg…

Pavel66

Saturday 28/04/2018

CG Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
100 (3 sets of 7)

Inverted Rows – 3 sets of 10

Side delt raises

DB Curls

I felt wrecked today so lowered the volume a bit.

Monday 30/04/2018

Squats
Bar x loads
60 x 10
100 x 3
120 x 3
140 x 1
160 x 1
170 x 1
145 x 4 x 4

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1
135 x 1
115 x 4 x 4

Squats felt reasonable. The 170kg was maybe a little high. My left hip was bothering me a bit so I did bench instead of deadlift!

Pavel66

Tuesday 01/05/2018

Sumo Deadlift singles
70 x 5
120 x 2
160 x 1
175 x 1
160 x 6

Inverted Rows

8, 8, 10, 12, 10, 10

DB Curls

I felt a bit fatigued from yesterdays squats but everything moved ok. I definitely feel that doing singles all the time on deadlifts has helped. My starting position on both sumo and conventional has improved.


Wednesday 02/05/2018

CG Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
90 (3 sets of 10)

DB Rows

Side delt raises

The bench wasn't moving well so I dropped the weight and did sets of 10 just to get some work in.


Friday 04/05/2018

SSB Squats

Bar x 10
50 x 5
70 x 5
90 x 3
110 x 3
130 x 1
150 x 1
130 x 3 x 3


Sumo Deadlift singles
70 x 3
120 x 1
160 x 1
185 x 1
165 x 5

I felt tired deadlifting and the reps were slow. Despite this I was in no danger of missing a rep. A weight like 185kg was something I would frequently miss in the past and I think my improved start position allowed me to get it even though it felt heavy and moved slow. My positioning is still a long way from perfect but it has definitely improved.

Saturday 05/05/2018

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

Inverted Rows
5 sets of 10

Side delts and curls

Pavel66

Sunday 13/05/2018

SSB Squats
Bar x loads
45 x 5
65 x 5
85 x 5
65 x 5

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
60 x 10

Sumo Deadlift singles
70 x 5
120 x 3


Just arrived home today from a week in Portugal with the wife and kids. I didn’t do any training and consumed copious amounts of pizza, ice cream and red wine! I don’t know if it’s just me or old age in general but I feel like a sack of sh1t when I take a week off. In any event, my hips were stiff, I had an awful pain down my left leg and I had a sharp pain in my right knee! It can only get better from here (I hope?).

Pavel66

Monday 14/05/2018

Squats
Bar x loads
60 x 5
80 x 5
100 x 3
110 x 3
120 x 3

CG Bench Press
Bar x loads
40 x 10
60 x 5
80 x 5
60 x 12

Sumo Deadlift singles
70 x 5
120 x 1
140 x 1

Inverted Rows
3 sets of 8

Things feeling better already! I weighed myself this morning – 99.3kg. I had been hovering around 98kg before the holiday. Probably pizza and ice cream bloat for the most part I would say! My next comp is the IPF July Open and I have entered the 93kg class. I am going to use that as a target to lose some body fat as opposed to just doing some huge water cutting for the event. I am not going to overly stress about numbers - I just want to get a comp under my belt at 93kg and go from there.

Pavel66

Tuesday 15/05/2018

SSB Squats
Bar x loads
45 x 5
65 x 5
85 x 3
105 x 3
115 x 3
105 x 5

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 3 x 3

Side delt raises


Wednesday 16/05/2018

Squats
Bar x loads
60 x 5
100 x 3
120 x 3
130 x 3
120 x 3

Sumo Deadlift singles
70 x 3
120 x 1
140 x 1
150 x 1

Thursday 17/05/2018

CG Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
80 (3 sets of 5)

Inverted Rows
3 sets of 10


Friday 18/05/2018

SSB Squats
Bar x loads
45 x 5
65 x 5
85 x 5
105 x 3
125 x 3
115 x 3 x 3

Paused Sumo Deadlift singles
70 x 3
120 x 1
140 x 3

Deadlifts were paused just off the floor and felt decent. Time to ramp it up - 8 weeks to go!

Pavel66

Saturday 19/05/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
110 x 1
120 x 1
125 x 1

Slingshot bench
130 x 1
135 x 1
125 x 3 x 3

Inverted Rows
4 sets of 10

Side delt raises, Flyes and band pushdowns

I had a few lighter sessions during the week to get me back in the groove after a weeks holiday and now it’s time to start getting serious for the comp in July. I worked up to what was about an 8 rpe single and then did the rest of the benching with the slingshot. I think I got the slingshot about 18 months ago and have used it 2 or 3 times since! I am going to use it once a week for this prep and see what happens…


Sunday 20/05/2018

Squats

Bar x loads
60 x 5
100 x 5
120 x 3
140 x 1
160 x 1
140 x 3 x 3

Sumo block pull singles
70 x 3
120 x 2
160 x 1
180 x 1
190 x 1
170 x 3

DB Curls


The squat was about an 8rpe and felt decent enough. I thought I might be able to go a bit heavier at that rpe but I wasn’t! I think that’s my first time ever doing block pulls and I enjoyed them! The blocks were 5cm high. Every prep I do is always very specific in that I only do the comp lifts and just keep adding weight. Usually about 3-4 weeks out I am crippled with ulnar nerve pain from heavy squats and bench and I start missing deadlifts.

This time round I decided to change things! I am going to hit each lift 3 times a week as usual but I am going to use more variations. Nothing crazy just deficits, pauses close grip etc. Using the variations will also allow me to keep the intensity a bit lower, so I don’t burn myself out.

My thinking behind using the low block pulls is to allow me to get into a better start position so my body will know what that feels like and then hopefully I will be able to replicate it off the floor. I will also be adding in some deficits and paused deadlifts to take care of the bottom range of motion. Hopefully it will add up to a new deadlift PR in July…

Pavel66

Monday 21/05/2018

Long pause Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 (3 sets of 5)

Inverted Rows
4 sets of 10

Side delt raises, Flyes and band pushdowns

I paused the top sets for 3 seconds on my chest. It was a good 3 seconds as I counted 1 Mississippi, 2 Mississippi, 3 Mississippi slowly in my mind! It was harder than I expected and 100kg for 5 was just about right.


Wednesday 23/05/2018

Squats

Bar x loads
60 x 5
100 x 5
120 x 3
140 x 3
130 x 3 x 3 (3 second pause in the hole)

Deficit Sumo Deadlift singles
70 x 3
120 x 1
140 x 1
150 x 1
140 x 3

FG DB Curls and grippers

It’s been a while since I did paused squats. They were done beltless and were again a bit tougher than expected! Plenty of room to improve. The deficits were done from a 3cm mat.

Thursday 24/05/2018

CG Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 (3 sets of 5)

Inverted Rows
4 sets of 10

Side delt raises, Flyes and band pushdowns

Pavel66

Friday 25/05/2018

SSB Squats
Bar x loads
45 x 5
65 x 5
85 x 5
105 x 3
125 x 3 x 3

Paused Sumo Deadlift singles
70 x 3
120 x 1
140 x 1
150 x 3

DB Curls

I seem to have started my training week on a Saturday for this meet prep so that’s the first week done. Everything felt grand so I will add a bit of weight to the bar and another set or so to each day and go from there.

Pavel66

Saturday 26/05/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
115 x 1
125 x 1
127.5 x 1

Slingshot bench
132.5 x 1
137.5 x 1
127.5 x 3 x 3

Inverted Rows
5 sets of 10

Side delt raises, Flyes and band pushdowns

I am in a calorie deficit at the moment so things not feeling great - but not too bad. The top bench singles are done with a competition pause.

Sunday 27/05/2018

Squats
Bar x loads
60 x 5
100 x 5
120 x 3
140 x 1
160 x 1
165 x 1
145 (4 sets of 3)

Sumo block pull singles
70 x 3
120 x 2
160 x 1
185 x 1
195 x 1
175 x 4

DB Curls


Monday 28/05/2018

Long pause Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
102.5 (4 sets of 5)

Inverted Rows
5 sets of 10

Side delt raises, Flyes and band pushdowns

As I am starting to realise, the difference between a 1 second pause and a 3 second pause is huge!


Tuesday 29/05/2018

Squats
Bar x loads
60 x 5
100 x 5
120 x 3
140 x 3
145 x 3
135 (4 sets of 3) - 3 second pause in the hole

Deficit Sumo Deadlift singles
70 x 3
120 x 1
145 x 1
155 x 1
145 x 4

DB Curls

The squats were done beltless and I found them very tough! Again the 3 second pause really kicks my ass on the third rep of each set.

Pavel66

Thursday 31/05/2018

CG Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 5
102.5 (4 sets of 5)

Inverted Rows
5 sets of 10

Side delt raises, Flyes and band pushdowns

Friday 01/06/2018

SSB Squats
Bar x loads
45 x 5
65 x 5
85 x 5
105 x 3
125 x 3
130 (4 sets of 3)

Paused Sumo Deadlift singles
70 x 3
120 x 1
140 x 1
155 x 4

DB Curls


Saturday 02/06/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
115 x 2
125 x 1
130 x 1

Slingshot bench
135 x 1
140 x 1
130 x 3 x 3

Inverted Rows
5 sets of 12

Side delt raises, Flyes and band pushdowns

Not sure why but 130kg on bench was an RPE 10 today. I have been dieting the last few weeks and my weight this morning was 96.5kg, so this may be the reason.


Sunday 03/06/2018

Squats
Bar x loads
60 x 5
100 x 5
120 x 3
140 x 1
160 x 1
170 x 1
150 (5 sets of 3)

Sumo block pull singles
70 x 3
120 x 2
170 x 1
190 x 1
200 x didn’t move at all…

Again the 170kg single was an RPE 10 and the triples with 150 were all out too. I was wrecked by the time I got to pulling. Last week 195kg moved fairly handy and this week 200kg was glued to the floor. Apart from the calorie deficit stuff I might have to separate the squat and deadlift to different days.

Alf Veedersane

Move deads to bench days.

Squat + deads will be too taxing

Pavel66

Tuesday 05/06/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1 (3 second pause on the chest)
105 x 5 x 5 (3 second pause on the chest)

Squats
Bar x loads
60 x 5
100 x 5
120 x 3
140 x 3
160 x 1
140 (5 sets of 3) - 3 second pause in the hole

Things moving a bit better than they were at the weekend. Despite Alf’s great advice to put bench and deadlift together I decided to put bench and squat together instead!


Wednesday 06/06/2018

Deficit Sumo Deadlift singles
70 x 5
120 x 2
150 x 1
160 x 1
150 x 5

Paused Sumo Deadlift singles
150 x 1
160 x 5


Thursday 07/06/2018

CG Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 5
105 x 5 x 5

SSB Squats
Bar x loads
45 x 5
65 x 5
85 x 5
105 x 3
125 x 3
135 (5 sets of 3)

Alf Veedersane

Should be alright. If your elbows or shoulders are at you then move bench to deadlift day.

Pavel66

Alf Veedersane wrote: »

Should be alright. If your elbows or shoulders are at you then move bench to deadlift day.

I will leave it for the moment, but thinking about it your way makes more sense!

Pavel66

Saturday 09/06/2018

Squats
Bar x loads
60 x 5
100 x 3
120 x 2
140 x 1
160 x 1
170 x 1
175 x 1
155 (5 sets of 3)


Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1
132.5 x 1

Slingshot bench
137.5 x 1
142.5 x 1
132.5 x 3 x 3

Everything is feeling like an RPE 10 at the moment. Could be weight loss, could be that I am a big baby?


Sunday 10/06/2018

Sumo block pull singles
70 x 6
120 x 1
160 x 1
185 x failed 4 attempts!


Spoto Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 (5 sets of 3)


The second I started pulling my left hip joint was feeling weird and painful. I could barely get 120 and I couldn’t move 160! I switched to conventional and then got 160, but it felt max effort. For some reason I decided to try 185kg and off course couldn’t move it in either stance!

To ease my depression I decided to do a bit of Spoto bench for the first time ever. I paused it about an inch off my chest and it was fairly easy. I am going to take a deload week to get my mind and body together…

PS: I am really tempted to pull out of IPF July Open...

Pavel66

Thursday 14/06/2018

Squats
Bar x loads
60 x 5
100 x 3
120 x 3
140 x 5 singles
120 x 3 x 3

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 3
110 x 5 singles
100 x 3 x 3

I couldn’t train the last couple of days due to various reasons. In any event, today was a bit of a deload and everything moved well.


Saturday 16/06/2018

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 4
100 x 3
115 x 5 singles
100 (3 sets of 5)

Sumo DL Singles
70 x 5
120 x 1
145 x 1
155 x 5

Another easy day as planned!

Sunday 17/06/2018

Squats
Bar x loads
60 x 5
100 x 5
120 x 3
140 x 1
145 x 5 singles
125 x 3 x 3


Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 3
115 x 1
117.5 x 5 singles
105 x 3 x 3

As I am only a few weeks out from the IPF July Open I will drop the variations I was using and try and get my groove back in the competition movements.

Pavel66

Tuesday 19/06/2018

Squats
Bar x loads
60 x 5
100 x 5
120 x 3
140 x 1
150 x 5 singles
130 x 3 x 3

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 3
115 x 1
120 x 5 singles
105 x (3 sets of 4)


Wednesday 20/06/2018

Sumo DL Singles
70 x 5
120 x 1
140 x 1
160 x 5
140 x 5

Thursday 21/06/2018

Squats
Bar x loads
60 x 5
100 x 5
120 x 3
140 x 1
150 x 1
155 x 5 singles
135 x 3 x 3


Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 3
115 x 1
122.5 x 5 singles
105 x (3 sets of 5)


Saturday 23/06/2018

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 5
100 x 3
120 x 1
125 x 5 singles
107.5 x 3 x 3


Sumo DL Singles
70 x 5
120 x 2
160 x 1
170 x 5
150 x 5

Bench felt good and deads felt terrible – what’s new?

Sunday 24/06/2018

Squats
Bar x loads
60 x 5
100 x 5
130 x 3
150 x 1
160 x 5 singles
140 x 3 x 3


Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
110 x 3 x 3 (3 second pause on chest)


Tuesday 26/06/2018

Squats
Bar x loads
60 x 5
100 x 5
130 x 3
150 x 1
160 x 1
165 x 5 singles
145 x 3 x 3

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 3
100 x 3
120 x 1
127.5 x 5 singles
107.5 x (3 sets of 4)

I felt absolutely wrecked during this session. Everything felt way heavier than it should at those weights.

Pavel66

Wednesday 27/06/2018

Sumo DL Singles
70 x 5
120 x 2
150 x 1
170 x 1
175 x 1 x 3
160 x 1 x 3


Thursday 28/06/2018

Squats
Bar x loads
60 x 5
100 x 5
130 x 3
150 x 1
160 x 1
140 x 3 x 3

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 3
120 x 1
125 x 1
105 x 3 x 3

I decided to go a little bit lighter on squat and bench today as I was still feeling wrecked from Tuesdays session.


Saturday 30/06/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1
125 x 1
120 x 2 x 2


Sumo DL Singles
60 x 10
100 x 5
140 x 1
180 x 1
170 x 1
165 x 1
160 x 1

Trained about 8.30am as I will be lifting in the morning session for the IPF July Open. I was happy enough with the way things moved. Weight upon waking was 96.2kg

Sunday 01/07/2018

Squats
Bar x loads
60 x 8
100 x 5
140 x 1
160 x 1
170 x 1
160 x 1
150 x 3 x 3


Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
110 x 3
112.5 x 3 x 3 (3 second pause on chest)

Trained early again. Squat felt tough but never in doubt.


Tuesday 03/07/2018

Squats
Bar x loads
70 x 8
110 x 5
140 x 2
160 x 1
170 x 1
175 x 1
155 x 3 x 3


Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1
132.5 x 1
115 x (3 sets of 4)

Best session in a while – squatting with COH in Hercs probably helped!

Pavel66

Wednesday 04/07/2018

Sumo DL Singles
70 x 6
120 x 3
160 x 1
175 x 1
165 x 3 singles


Thursday 05/07/2018

Squats
Bar x loads
60 x 8
100 x 5
140 x 1
160 x 1
170 x 1
160 x 2 x 2
150 x 5


Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
130 x 1
110 x (3 sets of 5)


What can I say? Body weight down, weight on the bar down – those numbers would be kinda respectable if I was a 63kg woman…..

Pavel66

Saturday 07/07/2018

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

Sumo DL Singles
65 x 6
105 x 3
145 x 1
185 x 1
170 x 3

Things moved reasonably ok, but who knows what will happen when I have to drop nearly 4kgs in water weight for Sunday morning!


Sunday 08/07/2018

Squats
Bar x loads
60 x 5
100 x 3
140 x 1
160 x 1
170 x 1
175 x 1
165 x 3 singles

I was kinda hoping to hit 180kg, but 175kg was a 10 rpe!

Pavel66

Tuesday 10/07/2018

Squats
Bar x loads
60 x 10
100 x 3
140 x 1
160 x 1
140 x 1


Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 2
115 x 1
125 x 1
115 x 1

Everything felt garbage! My right knee has been in a lot of pain for a couple of weeks now. The sensible thing to do would be to have it checked out – I am not going to do that! This is my only chance to get a qualifying total for masters nationals in November, otherwise I would be tempted to withdraw. I will do a light squat and bench on Thursday and rest up for the comp on Sunday.

Pavel66

Unfortunately I had to withdraw from the IPF July open last weekend. My youngest son went into temple street hospital Thursday morning with very bad stomach pain. The main problem seemed to be a bad stomach virus, but this inflamed his appendix and the doctors eventually decided to take it out. My wife and I were doing shifts 24/7 to stay with him in the hospital.

While sleeping on the floor beside his bed I was still water loading and hoping to do the meet! After a few days of this I was shattered and realized there was no way I could lift! Real life gets in the way sometimes and family obviously comes first. All the staff there were awesome and it is a real eye opener to see the stuff some people go through. What happened to us was nothing in comparison, but I was physically and emotionally drained just being in that place. The strength some parents have is incredible! Although it was tough being there I was truly inspired by some of the people I met!

Pavel66

Wednesday 01/08/2018

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x (3 sets of 5)

Bench Press

Bar x loads
40 x 10
60 x 5
80 x (3 sets of 5)

Conv DL

60 x 5
100 x 5
120 x (3 sets of 5)


Between tapering for the meet, the young lad in hospital and a couple of weeks holiday I haven’t trained in about 3 weeks. I was back in work today and managed to get to the Hercs. As you can see I didn’t do a hell of a lot, but I felt wrecked after it. Looking forward to getting back in shape!

Pavel66

Thursday 02/08/2018

Squat

Bar x loads
40 x 5
60 x 5
80 x 5
100 x (3 sets of 6)

Bench Press

Bar x loads
40 x 10
60 x 5
80 x (3 sets of 6)

Just added a rep to the top sets and dropped the deads. The sweat was pouring off me after this heroic effort!

Pavel66

Friday 03/08/18

Conv DL
70 x (3 sets of 5)
100 x 5
120 x (3 sets of 6)

Chin ups
3 sets of 3

Haven’t done chin ups in forever – they are hard!


Saturday 04/08/2018

Squat
Bar x loads
40 x 5
60 x 5
80 x 5
100 x (3 sets of 7)

Bench Press
Bar x loads
40 x 10
60 x 5
80 x (3 sets of 7)

Sunday 05/08/18

Conv DL
70 x (3 sets of 5)
100 x 5
120 x (3 sets of 7)

Chin ups
3, 4, 3 (10)


Monday 06/08/2018

Squat
Bar x loads
40 x 5
60 x 5
80 x 5
100 x 3
120 x 1
100 x (3 sets of 8)

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 1
80 x (3 sets of 8)

Still keeping everything light. Decided to add in a slightly heavier single just to prime myself for the reps. Got an invite for the IPF Masters Nationals in November so we will call this day 1 of my prep!

Pavel66

Tuesday 07/08/18

Conv DL
70 x (3 sets of 5)
100 x 5
120 x 3
140 x 1
120 x (3 sets of 8)

Chin ups

4, 3, 4 (11)

Hitting the gym every day at the moment because everything is so light. Enjoying it!


Wednesday 08/08/2018

Squat
Bar x loads
40 x 5
60 x 5
80 x 5
100 x 3
120 x 1
100 x (3 sets of 9)

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 1
80 x (3 sets of 9)



Thursday 09/08/18

Conv DL
70 x (3 sets of 5)
100 x 5
120 x 3
140 x 1
120 x (3 sets of 9)

Chin ups

3 sets of 4

Pavel66

Saturday 11/08/2018

Squat
Bar x loads
60 x 5
80 x 5
100 x 3
120 x 1
130 x 1
105 x (4 sets of 8)

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 1
110 x 1
85 x (4 sets of 8)

Things are starting to move a bit better so I added a little bit of weight to the bar. I upped the squat and bench singles by 10kg and the sets of 8 by 5kg. Everything still felt very light – probably about a 5 or 6 rpe.


Sunday 12/08/18

Conv DL
70 x (3 sets of 5)
110 x 5
130 x 3
150 x 1
125 x (4 sets of 8)

Chin ups

4, 5, 4 (13)

As above I added 10kg and 5kg respectively.


Monday 13/08/2018

Squat
Bar x loads
60 x 5
80 x 5
100 x 3
120 x 1
135 x 1
110 x (4 sets of 8)

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 1
110 x 1
87.5 x (4 sets of 8)

Added another 5kg to the squat, but the bench didn’t feel great so left the single at 110kg and added 2.5kg to the back off sets.


Tuesday 14/08/18

Conv DL
70 x (3 sets of 5)
120 x 3
140 x 1
155 x 1
130 x (4 sets of 8)

Chin ups

5, 5, 4 (14)


Wednesday 15/08/2018

Squat

Bar x loads
60 x 5
80 x 5
100 x 3
120 x 2
140 x 1
115 x (4 sets of 8)

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 1
112.5 x 1
90 x (4 sets of 8)

Pavel66

Thursday 16/08/18

Conv DL

70 x (3 sets of 5)
120 x 3
140 x 2
160 x 1
135 x (4 sets of 8)

Chin ups

3 sets of 5

I put my belt on for deadlifts today. It didn’t feel right on my single at 160 so I put it in a different position for each set of 8. It felt awkward in them all…



Saturday 18/08/2018

Squat

Bar x loads
50 x 5
70 x 5
100 x 3
125 x 1
145 x 1
120 x (5 sets of 8)

Bench Press

Bar x loads
40 x 10
60 x 5
80 x 3
100 x 2
115 x 1
92.5 x (5 sets of 8)

I am up to 5 sets of 8 now on the main movements. Squat is feeling good, but I noticed the bar is tilting a lot to the left. It’s either a shoulder issue or a hip issue (which is caused by poor dorsiflexion in my left foot).

Pavel66

Sunday 19/08/18

Conv DL
70 x (3 sets of 5)
120 x 3
150 x 1
165 x 1
140 x (5 sets of 8)

Chin ups

4 sets of 4

Inverted Rows

3 sets of 8


Monday 20/08/2018

Squat
Bar x loads
60 x 5
100 x 5
130 x 3
150 x 1
125 x (5 sets of 8)

Bench Press

Bar x loads
40 x 10
60 x 5
80 x 3
100 x 2
117.5 x 1
95 x (5 sets of 8)


Tuesday 21/08/18

Conv DL
70 x (3 sets of 5)
120 x 3
160 x 1
170 x 1
145 x (5 sets of 8)

Chin ups

5, 4, 5, 4

Inverted Rows

3 sets of 8


Wednesday 22/08/2018

Squat
Bar x loads
50 x 5
70 x 5
100 x 5
120 x 3
140 x 1
155 x 1
130 x (5 sets of 8)

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 2
120 x 1
97.5 x (5 sets of 8)


Thursday 23/08/18

Conv DL
70 x (3 sets of 5)
120 x 3
150 x 1
170 x 1
150 x 5

Sumo DL
150 x 5

Some light rows and db curls

Hitting squat and deadlift 3 times a week for 5 sets of 8 finally caught up with me! My lower back was very fatigued coming into this session. Once I hit the 150 for 5 I knew there would be no point in pushing it. I tried one set sumo just to see if it felt any better – it didn’t!


Saturday 25/08/2018


Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 2
115 x 1
122.5 x 1
100 x (5 sets of 8)

Chin ups

4 sets of 5

Inverted Rows

3 sets of 8

Pavel66

Sunday 26/08/2018

Squat
Bar x loads
60 x 5
100 x 5
130 x 3
150 x 1
160 x 1
132.5 x (5 sets of 8)

I decided to deload the deadlift this week and keep going with the squat and bench.

Monday 27/08/2018

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 4
100 x 3
115 x 1
125 x 1
102.5 x (5 sets of 8)

Rows, Side delts and db Curls


Wednesday 29/08/2018

Squat
Bar x loads
70 x 5
100 x 5
120 x 3
140 x 1
160 x 1
165 x 1
135 x (5 sets of 8)


Thursday 30/08/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
100 x 3
120 x 1
127.5 x 1
105 x (5 sets of 8)

This session was painful. My arms are hurting a lot from the squat and bench volume.

Friday 31/2018

Squat
Bar x loads
60 x 8
100 x 5
130 x 3
150 x 1
160 x 1
170 x 1
140 x (5 sets of 8)

Final day of sets of 8 - tough session. Deloading the deadlift turned into doing no deadlifting!

Next week I will deload the squat and bench and introduce the deadlift back in.

Pavel66

Sunday 02/09/2018

Feet up Bench Press
Bar x loads
40 x 10
60 x 10
80 x (3 sets of 8)

Block Pulls
70 x 5
100 x 5
120 x 3
140 x 3
160 x 3
170 x 1
180 x 1
160 x 3 x 3

Nice and easy bench session which eased the pain in my shoulders and arms. The block pulls were a nice break from pulling off the floor. I will do these for a few weeks along with a secondary deadlift day of deficit work.


Wednesday 05/09/2018

SSB Squat
Bar x loads
45 x 8
65 x 5
85 x 5
105 x 3
125 x 3 x 3

Feet up Bench Press
Bar x loads
40 x 10
60 x 8
80 x 10
90 x (3 sets of 5)

Deficit DL
70 x 5
100 x 3
110 x 3 x 3

These couple of sessions were a bit of a deload. Time to get back to work now!

Alf Veedersane

How're you set for the Nationals...in terms of how you feel things are going?