5/3/1 for Middle aged Fat Guys!

_JOE_

Paul, i have all your lifts on video. I'll put them up on Anthony's youtube page over the next few days; you can download them and edit as you please. i've like 85 videos, so it'll take a good while to sort!

EDIT: Just noticed above that your videos have already been posted. Let me know whether you want me to post up yours...

Pavel66

Thanks Joe. Definitely put them up, might be useful to see things from a slightly different angle.

Hanley

That first squat is the thing youtube legends are made of. Looked very strong all the way thru. 200's just around the corner. Get some talc on your legs next time and pull the legs of your singlet up high so the bar doesn't get caught on it during DL's.

Pavel66

Hanley wrote: »

That first squat is the thing youtube legends are made of

It was deliberate - I am hoping to launch my career in reality TV

Pavel66

Been on the drink every night since the comp :eek:

Better get my act together soon or I will have to change the title of my log to "5/3/1 for Middle aged Fat Alcoholics"

Taking a few days off over the Easter to do family stuff with the wife and kids, then it's back to the gym on Wednesday....

Pavel66

First Day Back!

Bench Press

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

Chest Supported Row Machine - 3 sets of 10 with 80kg

Felt good to be back. The session was easy enough. My plan for the next while is to build up over the next 2 weeks and start an all out 6 week diet phase on Monday 19 May 2010. During this time I will train 3 days a week. Monday - Squat, Wednesday - Bench, Friday - Deadlift.

I won't do 5/3/1 during the diet phase. I will be cutting carbs fairly low and don't really want to worry about setting rep records every session.

I haven't worked out the details yet but I will keep the reps low, in the 3-5 range, and add a bit of weight each week. I will then be on 2 weeks holidays with the wife and kids and plan to get stuck into 5/3/1 training when I get back.

Pavel66

Friday 9/04/2010

Deadlifts

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

BB Curls

Bar x 10 x 3

After reading so much about curls and elbow health I have finally decided to give in

Deads felt nice and easy

Pavel66

Squats

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

Bicep Curls

Bar x 10 x 4

Squats and bicep curls - gotta get your priorities right :cool:

Magic Eight Ball

Pavel66 wrote: »

Been on the drink every night since the comp :eek:

You... ROCK!!

Pavel66

Bench Press

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

Chest supported Row Machine - 4 sets of 10 with 90kg

90 felt heavy on the bench

Legs still quite sore from the squats on Monday - what a baby

Pavel66

Deadlifts

60 x 5 x 2
80 x 5
110 x 5
130 x 5 x 3


Bicep Curls

Bar x 10
25 x 10 x 3

The 3 sets with 130 was hard enough - a bit more volume than I normally do on deads

Starting my low carb diet on Monday. Doing 12 days very low carb then switching to a carb cycling system for 4 weeks. Then I am on 2 weeks holidays with the wife and kids

Pavel66

Squats (and Curls!)

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

Bicep Curls

Bar x 10
30 x 10 x 3

My intention was to do 3 sets of 5 with 110 in the squat, but when I got to the gym I decided 110 just didn't seem right....

I am enjoying being part of the bicep curl craze

In other news I started my low carb diet today. The plan is 12 days of very low carb based on the diet in the Shelby Starnes E-book that Brutus gave me. The 13th day will be an all I can eat extravaganza. The 4 weeks after that will be high carb on gym days and low carb on non gym days. After that I don't know.....

I'm just sick of carrying so much fat around :mad:

Pavel66

Bodyweight 99kg

Pavel66

Bench Press

Bar x 10
50 x 5
70 x 5
80 x 5
95 x 5 x 2

DB Shoulder Press - 3 sets of 10 with 15kg dumbbells

Tricep Pushdowns - 4 sets of 10

Third day of very low carb diet and still feeling ok . The 2 sets on the bench with 95 felt quite heavy. All the preceding sets flew up.

First time doing shoulder work since I got injured doing the Military Press in 5/3/1. I had to fight to get the last couple of reps on each set.

I have decided to add some direct tricep work to my routine to see if it helps my bench.

Pavel66

Deadlifts

60 x 5
80 x 5
100 x 5
120 x 5
140 x 5

Chest supported rows - 3 sets of 10 with 100kg

Bicep Curls

Bar x 10
25 x 10
30 x 10
35 x 5 x 2

Last set of deads were a bit of struggle. Everything else was grand

Pavel66

Squats

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

Bicep Curls

Bar x 10
25 x 10
30 x 10
35 x 5
40 x 5 x 2 PR

I'm on the 10th day of my 12 day low carb diet, so I was very happy to get those squats in. I felt a bit nervous before hand as my energy levels are pretty low at the moment. I felt pretty much ok up to day 9, when all of a sudden I was really tired. I presume my muscles are finally glycogen depleted.

Curls are curls

Can't wait for Saturday

Pavel66

Bench Press

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

Standing DB Shoulder Press - 3 sets of 10 (15kg,17.5kg,17.5kg bells)

3 sets of Tricep Pushdowns

Bodyweight - 97.4kg

I felt solid enough on the bench.

A small increase on the shoulder press from last week - the last few reps of the last set were really ground out.

I thought I would have lost more weight on my low carb run, but 1.6kg is good enough. If I had callipers and knew how to use them I might have a better idea of where I am (something to look into for the future).

I will now switch to high carb on training days and low carb on non training days. I will do this for 4 weeks and see if it results in more fat loss.

Pavel66

Saturday 1/05/2010

Deadlifts and Donuts!

60 x 5
80 x 5
100 x 5
120 x 3
130 x 3
140 x 3
150 x 3
160 x 1

chest supported rows

100 x 10
110 x 10 x 3

Bicep Curls

Bar x 10
25 x 10
30 x 10
35 x 5
42.5 x 5
42.5 x 4 Biceps just died half way through 5th rep

Deadlifts felt good up tp 140. 150 x 3 felt heavy and 160 felt very slow :eek:

Did my curls with a powerlifting bar on the weightlifting platform - no shame

First day of carbs so celebrated with a post workout feed of donuts and protein shake!

Pavel66

Squats

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

Chin-ups - 3 x 3

Bicep Curls

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

I was happy with the squats - the strength is coming back after the nationals. I used my belt for the first time since then - put it on for 120 up and took it off for the 100 x 10.

Pavel66

Bench Press

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

Tricep Pushdowns

20 x 10
30 x 10
35 x 10 x 2

I felt sh1te on the bench. The 105 nearly killed me - I even managed to pull a muscle on the outside of my left arm on the last rep.

The numbers on the pushdowns don't mean anything as all machines are different. Just recording them to keep track of progress.

Wanted to do some DB shoulder presses, but ran out of time.

Pavel66

Deadlifts

60 x 5
80 x 5
100 x 5
120 x 2
Belt on
140 x 1
160 x 1
170 x 1

Chest Supported Rows

100 x 10
110 x 10
120 x 10 x 2

Seated Barbell Shoulder Press

Bar x 10 x 2
40 x 10
50 x 10
60 x 10
70 x 3 :eek:
60 x 5

Standing DB Curls

1 set of 10 with 10kg db
3 sets of 10 with 15kg db

Solid session today. First time doing seated BB press - not sure if I like it

Pavel66

Deload Week

Squat

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

Chin-ups

3 sets of 4

DB Curls

2 x 15 with 10kg DBs

I had 6 pints last night so the squats didn't feel very deloadish. Chins felt a bit better than last week though.

Pavel66

Thursday 13 May 2010

Bench Press

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

Tricep Pushdowns

3 x 15 (25kg)

I love deload weeks. You actually leave the gym feeling better than when you went in

Pavel66

Deadlifts

60 x 5
80 x 5
100 x 5
120 x 5

Chest Supported Rows

3 x 10 (100kg)

Curls

Bar x 10
Bar x 15 x 3

End of deload week :eek:

Pavel66

Bench Press

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

Tricep Pushdowns

25 x 10
30 x 15 x 3


The 110 x 3 felt a lot easier than the 105 x 3 two weeks ago, so the deload obviously worked

Pavel66

Squats

Bar x 10
60 x 5
80 x 5
100 x 3
120 x 1
130 x 1
140 x 1
150 x 2 PR
120 x 10 :eek:

Chin-ups

3 x 5

DB Curls

3 x 10 (10kg, 15kg, 15kg bells)

Tough session! The plan was 150 x 3, but I barely got the second rep so left it at that.

Sangre

You didn't get 150x3 so you punished yourself with 120x10? You're a sick man!

_JOE_

Super squatting mate, you should deload more often! Is the weight still coming down or has it stabilized?

Pavel66

Sangre wrote: »

You didn't get 150x3 so you punished yourself with 120x10? You're a sick man!

LOL

The really funny part is you are actually right. I only decided on the 120 x 10 after the 150

Pavel66

_JOE_ wrote: »

Super squatting mate, you should deload more often! Is the weight still coming down or has it stabilized?

Thanks Joe!

After 12 days of zero carb hell, I went mad and devoured everything :eek:

Having said that, I weighed myself today and I was 97.5. Probably give it another go when I am back from holidays in mid june.

Pavel66

Assistance Stuff

Standing DB Press

2 x 10 with 10kg bells
1 x 10 with 15kg bells
2 x 10 with 20kg bells
1 x 8 with 20kg bells

Dips

3 x 10

Obviously I was aiming for 3 x 10 with the 20kg bells, but my shoulders died :mad:

I might go for a heavy single deadlift on Saturday (if I feel good)

Pavel66

Deadlift Failure

60 x 5 x 2
80 x 3
100 x 1
120 x 1
140 x 1
160 x 1
180 x 1
200 x 10 inches off the floor :eek:

Chest Supported Rows

100 x 10
120 x 12 x 3

DB Curls

1 x 15 with 10kg bells
1 x 15 with 12.5kg bells

I decided that I was going to go for 200 today! A bit disappointed, but I suppose lifting 200kg off the floor is more than I have done before

Next time....

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
90 x 1
100 x 1
110 x 1
120 x Fail :eek:
120 x Fail :eek:
80 x 15

I was nowhere near getting the 120. The first one just shot back over my face as I started to press. I had another go and moved the bar about an inch off my chest and that was it.

Afterwards I felt like a bit of an idiot - putting on the wrist wraps and chalk and then getting buried twice. The 80 x 15 was just my usual crazy reaction to failure. I couldn't understand why I felt so bad in the gym, even when I got back to work I felt all jittery and agitated.

It then dawned on me that is was the combination of the squats and deads from last week. I lifted 180 and attempted 200 only 48 hours previously and my system had just not recovered. I think this must be what they mean by CNS fatigue

Pavel66

Squats

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

Chin Ups

3 x 6

Bicep Curls

Bar x 10
30 x 10 x 2

Tricep Pushdowns

25 x 15
30 x 15 x 2

I intended 140 on the squat, but after yesterday I decided to scale back a bit.

Chins are improving

Pavel66

Bench Press

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

Standing DB Press

10kg db x 10
15kg db x 10
20kg db x 10 x 2

Tricep Pushdowns

20 x 15
30 x 15
35 x 15

Pavel66

Squats

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

Chest Supported Row Machine

80 x 10
100 x 10
120 x 12 x 2

Bicep Curls

Bar x 10
30 x 10
35 x 10

Going on two weeks holidays tomorrow

cardio,shoot me

sweet, where ya goin

Pavel66

cardio,shoot me wrote: »

sweet, where ya goin

Wexford :cool:

I'm back now and looking forward to getting back to the gym

I managed to get to a little leisure centre gym 3 times and did a bit of DB pressing and some chin ups. No way of squatting and I couldn't bring myself to use the crappy leg press or leg extension machines :eek:

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
70 x 5
80 x 5
90 x 12

Chin ups

3 x 5

Tricep Pushdowns

3 x 15

Bicep Curls

Bar x 15 x 2

Good to be back

I am starting 5/3/1 again after several months of just making it up as I go along! I am working off current gym maxes of 115, 150 and 180.

I will probably slightly change the way the program progresses. I am also going to bench twice a week and leave out the military press day. This is because every time I get any weight on the bar doing military presses, my right shoulder hurts like hell :mad:

Probably just try and get some light DB pressing in for assistance and rehab

Inspector Coptoor

Pavel66 wrote: »

Probably just try and get some light DB pressing in for assistance and rehab

I find doing the DB presses at an incline very good and I superset the DB Pressing with DB Rows.

Pavel66

Squats

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

First squat session after holidays - gonna be sore tomorrow

Stepped on the scales after training - 101kg :eek:

That's what happens when you live on beer, pizza and ice cream cones for two weeks...

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
72.5 x 5
82.5 x 5
92.5 x 15 PR


Chest Supported Row Machine

80 x 10
100 x 15 x 3

Tricep Pushdowns

2 sets of 15

Major rep PR on the bench - the benching twice a week is working already!! The last rep was a real ball buster - barely managed to lock it out. No spotter either....

Pavel66

Friday 18/06/10

Deadlift

60 x 5 x 2
80 x 5
100 x 5
120 x 5
140 x 6

DB Curls

3 sets of 10 (10kg, 15kg, 15kg bells)

I didn't feel good deadlifting just couldn't get into the groove. My best with 140 is 8 reps, so a long way to go.....

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
75 x 3
85 x 3
95 x 12

Chin Ups

4 x 4, 3, 6, 5 Don't ask!

Tricep Pushdowns

2 x 15, 10

Happy enough with the bench - equals my PR. Chins all over the place - first 2 sets overhand grip, next 2 neutral grip. Hardly any time left for pushdowns....

Magic Eight Ball

Pavel66 wrote: »

Squats

That's what happens when you live on beer, pizza and ice cream cones for two weeks...

Regret nothing my friend. Pizza & ice cream is always worth it.

Pavel66

Squats

Bar x 10
60 x 5 x 2
80 x 5
100 x 3
110 x 3
120 x 13 PR

Pull throughs

3 x 15

Bicep Curls

Bar x 10
30 x 10 x 2

Good to get a PR on the squats. I felt a bit light headed on the last rep, so didn't risk another!

It's ages since I did pull throughs - never a particularly enjoyable exercise :P

Weight - 99.1kg

Pavel66

Bench Press

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

Chest Supported Row Machine

80 x 10
110 x 15 x 2

Seated DB Press

10kg bells x 15
15kg bells x 15 x 2

A good day - a bench PR and we celebrated my son Lochlann's 5th birthday

Pavel66

25/06/2010

Deadlifts

(warm up squats - Bar x 10, 60 x 5 x 2)

60 x 5 x 2
80 x 3
100 x 1
110 x 3
130 x 3
150 x 6

Pulldown Abs - 3 x 20

Happy enough with the 150 x 6 - 10kg more than last week and the same number of reps

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
90 x 3
100 x 11 PR

Chins (overhand grip)

3 x 6, 5, 5

Seated DB Shoulder Press

10kg bells x 10
17.5kg bells x 15 x 2

Eyeball popping PR on the bench :eek:. Doubt if I will manage another bench PR this week!

Chins are annoying as usual - the chin bar downstairs in the Hercs rotates, so it is very hard to maintain your grip.

Shoulder pressing is not about the weight, just hitting high reps to try and maintain some balance in my pressing workouts.

dave80

Pavel66 wrote: »

Bench Press

Chins are annoying as usual - the chin bar downstairs in the Hercs rotates, so it is very hard to maintain your grip.

ive taking tat bar out and used the black olympic bar tats missing one end youll be good for a couple extra reps