5/3/1 for Middle aged Fat Guys!

Pavel66

Squats

Bar x 10
60 x 5
80 x 5
100 x 5
115 x 3
130 x 11 PR

Pull-throughs

3 x 15

Cold Shower

1 x 5mins

Pleased with the squat PR - every rep after 5 was a struggle :eek:

My lower back was really pumped after the pull-throughs.

Could have gone for longer in the shower but had to get back to work :cool:

VIS VIRES

Nice work on the squats. Training seems to be going well, you're hitting PR's all over the place...keep it up

Pavel66

Thanks Anthony

It's the first cycle of my 2nd run at 5/3/1. I am going to change things a bit as I go along. I have learned a few things by studying my training from the previous year.

That strongman stuff you are super setting with smolov sounds like fun :eek:

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 5
90 x 5
105 x 5

Done!

Didn't feel like training today. I think I may have overdone it on the benching during this cycle - 6 bench sessions and 3 rep records.

The 100 x 11 in particular took a lot out of me, and the 130 x 11 squats didn't help matters.

I have a horrible aching feeling in my triceps and I feel a bit jittery or anxious. Luckily I recognise the feeling - CNS fatigue

I will alter the next cycle and maybe make one of the days a repetition day with DB incline bench - I will have to think about it.

In any event I am going to defer my intended deadlifting session from tomorrow to Monday. I will then use the rest of the week as a deload and start cycle 2 the following Monday.

Pavel66

Deadlifts

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

60 x 5
80 x 5
100 x 3
120 x 3
140 x 3
160 x 3

Chest Supported Row Machine

80 x 10
100 x 10
120 x 10 x 3

Pulldown Abs

3 x 20

The end of cycle 1.

Observations:

1. Don't go all out twice a week on the bench press!

2. Be a bit more cautious about going for rep PRs on the last set

3. Deadlifting is hard :eek:

Pavel66

Deload Session

Squats

Bar x 10
60 x 5
70 x 5
80 x 5 x 2

Standing DB Press

5 x 10 (5kg, 7.5kg, 10kg, 10kg, 12.5kg dumbells)

Bicep Curls

Bar x 10 x 3

I really enjoyed this

Pavel66

Cycle 2

Bench Press

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

DB Incline bench press

15kg bells x 15
20kg bells x 15 x 3

I have decided to change my upper body days around a bit for this cycle. The all out benching twice a week turned out to be not such a good idea.

I am now going to do the above on my first upper body day and use the second one as an assistance day.

For this cycle my assistance day will be DB shoulder pressing and Dips. I might do this for 2 cycles or I might substitute tricep extensions for the dips next cycle.

I am also going to alter my bench press grip each week for this cycle - slightly narrower on week one and move out a bit on weeks 2 and 3. I will see out it goes...

Pavel66

Squats

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

Pull-throughs

3 x 15

One arm DB Rows

10kg x 10
15kg x 10
20kg x 10
25kg x 10 x 3

Squats felt very heavy :eek:

First time doing DB rows. Took it easy just to get used to the movement. I will go heavier next week.

Pavel66

Assistance Stuff

Seated DB Shoulder Press

10kg bells x 10 x 2
15kg bells x 10
20kg bells x 10 x 3

Dips

3 x 10

Nice quick session

Pavel66

Deadlifts

60 x 5 x 2
80 x 3
100 x 5
125 x 5
145 x 8

Lat Pulldowns (V shaped grip attachment)

50 x 10
70 x 12 x 3

Pulldown Abs

3 sets of 20

The last set of deads was all out - I think this equals my PR. A big improvement on this stage of the last cycle in any event

Pavel66

Bench Press

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

DB Incline bench press

15kg bells x 10
20kg bells x 10
25kg bells x 15 x 3

The benching felt solid. 5kg increase on the dumbells over last week.

Pavel66

Squats

Bar x 10
60 x 5 x 2
80 x 5
100 x 3
115 x 3
125 x 12 PR
105 x 5 x 2

One arm DB Rows

20kg x 10
30kg x 10 x 3

Pull-throughs

4 x 15


Very pleased with the rep PR on the squats. The 115 x 3 felt crazy heavy for some reason

Bit of an increase on the rows and pull-throughs, so that's good

Pavel66

Assistance Stuff

Seated DB Shoulder Press

5kg bells x 10 x 2
10kg bells x 10
15kg bells x 10
20kg bells x 12 x 3

Dips

3 x 12, 12, 9


2 extra reps on the shoulder press over last week. Just realised recently that the dumbells are a bit heavier than I am recording. I am just counting the plates and not the bar. Doesn't really matter though, the main thing is improvement.

Obviously wanted 3 x 12 on the dips - I will get it next week.

_JOE_

Forgot to ask you today, are you going to compete in the N.I. Nationals? They're on at the end of September...You probably got the info about it already...

Pavel66

_JOE_ wrote: »

Forgot to ask you today, are you going to compete in the N.I. Nationals? They're on at the end of September...You probably got the info about it already...

Yeah I got the info on facebook. I was thinking of doing it, not sure yet though...

You?

Pavel66

Friday 23/07/2010

Deadlifts

60 x 5 x 2
80 x 3
100 x 3
115 x 3
135 x 3
155 x 5

Lat Pulldowns (V shaped grip attachment)

50 x 10
70 x 15 x 3

Pulldown Abs

4 sets of 20

_JOE_

Pavel66 wrote: »

Yeah I got the info on facebook. I was thinking of doing it, not sure yet though...

You?

Hopefully so, providing i get no injuries with the football season back.

I think there's going to be a good contingent heading up, as it's a full meet.

BW is up to 83kg. Dead lifting is going well, up to week 8 on coen, 202.5 1x2. Hopefully i'll reach my estimated 215 by the end.

My bench is progressing as quick as my brothers :P, up to 100kg, and will hopefully add another few kg over the next few months.

Squat is coming on grand also, up to cycle 8w3 on 531, posted 120x9 and 125x7 last night so hopefully it'll taper off nicely just before the N.I. Nationals.

My only worries comes with recovery, football training is twice a week, and i'll be playing on both the Saturday and Sunday teams, so it's tough to get the leg days in!

You should really think about competing, i think it's nicely placed time wise, a nice warm up for the worlds for those interested in testing one/all lifts and also it helps to plug the gap until the single lifts.

Anyway, sure i'll probably talk to you next week before the break...

Pavel66

Nice deadlifting Joe! I see the squat is coming along nicely too.

Pavel66

Bench Press

Bar x 10
40 x 10
60 x 5
70 x 3
85 x 5
95 x 3
105 x 8 PR

DB Incline bench press

20kg bells x 10
30kg bells x 12 x 3

Happy with the bench - would have gone for 9 if I had a spotter

Dumbells starting to feel heavy...

_JOE_

Pavel66 wrote: »

Bench Press

Bar x 10
40 x 10
60 x 5
70 x 3
85 x 5
95 x 3
105 x 8 PR

DB Incline bench press

20kg bells x 10
30kg bells x 12 x 3

Happy with the bench - would have gone for 9 if I had a spotter

Dumbells starting to feel heavy...

That's super progress!

You're definitely on for a big PR with those numbers when you test!

Pavel66

Squats

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

DB Rows

20kg bells x 10
25kg bells x 10
35kg bells x 10 x 3

Pull-throughs

4 x 15

A big rep PR on the squats! I was a complete mess after it :eek:

I still hate pull-throughs :mad:

Pavel66

Assistance Stuff

Seated DB Shoulder Press

5kg bells x 10
10kg bells x 10
15kg bells x 10
20kg bells x 15, 15, 14 :eek:

Dips

3 x 12


Shoulder press was very tough!

Got the 3 x 12 in the dips that I missed last Thursday

Pavel66

Friday 30/07/2010

Deadlifts

60 x 5 x 2
80 x 5
100 x 3
125 x 5
145 x 3
165 x 3 PR

Lat Pulldowns (V shaped grip attachment)

50 x 10
60 x 10
75 x 12 x 3

Pulldown Abs

3 sets of 20

165 is the heaviest weight I have done for reps so anything more than 1 would have been a PR

End of cycle 2 - Deload next week

Pavel66

End of cycle 2

Observations

1. Replacing the second bench day with an upper body assistance day has worked out well

2. Picking the days to go for rep records and having a rough number in my head for the other days has also worked out well

3. I finished strongly in week 3 of the cycle - 3 rep records

4. I will stick with the same assistance exercises for the next cycle as I feel I can get a lot more from them before switching

Pavel66

Deload/Rehab Session

push-ups super-setted with band pull aparts

the sets of push-ups were 10, 12, 14, 16, 18, 20 reps and the pull aparts were sets of 10 with a red band

Goblet Squats super-setted with DB Curls

5 sets of 10 on the squats with 20kg, 25kg, 30kg, 30kg, 30kg dumbell

This was all done without any real rest between sets. The nearest I come to cardio - I felt a bit like Hanley

Pavel66

Cycle 3

Bench Press

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

Incline DB Press

15kg bells x 10
25kg bells x 17 x 3

I didn't feel the best today - out very late on Friday and Saturday - 2am and 5am respectively :eek:
I still haven't recovered.

Anyway, that's enough excuses. I did a few more reps on the dumbells, but I think I was using a shallower angle?

The squats will sort me out tomorrow

Pavel66

Squats

Bar x 10
60 x 5 x 2
80 x 5
100 x 5
110 x 5
125 x 10
105 x 5 x 2

Pull-throughs

3 x 15

One arm DB Rows

20kg x 10
25kg x 10
30kg x 15 x 3

On week 1 of the last cycle I got 120 x 10 so a bit of an improvement this cycle.

DB rows are coming along nicely too

Hanley

Looks like training's going fairly well Paul!! Still training at lunchtime?

Pavel66

Thanks James!

I do Monday and Thursday at lunchtime. I can't really fit the squat and deadlift days in at lunchtime, so I get into work early and finish at 4 and head to the Hercs.

You seem to be flying on a vast range of exercises

Any plans to compete in PL again?

Hanley

Pavel66 wrote: »

Thanks James!

I do Monday and Thursday at lunchtime. I can't really fit the squat and deadlift days in at lunchtime, so I get into work early and finish at 4 and head to the Hercs.

You seem to be flying on a vast range of exercises

Any plans to compete in PL again?

Sweet... Seems like you're making things work for ya anyway!!

I'm just faffing about really. Picking loads of random things and just trying to get stronger on them. That's the extent of the plan really. I'm thinking I'll run the Coan-Phillipi deadlift cycle again at the end of september, I miss pulling heavy and it seems a shame to just deadlift for the sake of it without some goal in mind!!

May be back next year... may not. We'll see how I'm feeling and how training's going. I'm hoping to get down to 90kg soon too.

Pavel66

It would be good to see you going for it again with heavy weights.

itsallaboutheL

Pavel66 wrote: »

It would be good to see you going for it again with heavy weights.

+1

Stop being all homersexual Hanley.

And get fat again.

Pavel66

Assistance Stuff

Seated DB Shoulder Press

5kg bells x 10
10kg bells x 10
15kg bells x 10
20kg bells x 15, 15, 13

Dips

3 x 12


Shoulder press was very tough again - one rep less than the 3rd week of the last cycle. Way ahead of this day last cycle though

I will try the 25s next week...

Next goal on the dips is 3 x 15

Pavel66

Friday 13/08/2010

Deadlifts

60 x 5 x 2
80 x 5
110 x 5
130 x 5
150 x 7 PR

Lat Pulldowns (V shaped grip attachment)

50 x 10
60 x 10
75 x 12 x 3

Ab Stuff - pulldown abs and side bends

Pavel66

Bench Press

Bar x 10
40 x 10
60 x 3
70 x 3
85 x 3
95 x 3
105 x 9 PR

DB Incline Bench Press

15kg bells x 10
20kg bells x 10
30kg bells x 17, 17, 13

I was determined to set a new rep PR on the bench today and I did. The last rep took forever to lock out.

I just died on the last set of DB bench

Pavel66

Squats

Bar x 10
60 x 5 x 2
80 x 3
105 x 3
120 x 3
130 x 12 PR
110 x 5 x 2

Pull-throughs

3 x 15

One arm DB Rows

15kg x 10
25kg x 10
35kg x 10 x 3

Ground out another rep PR on the squat so that's good

I was fairly wrecked after it so I didn't push the pull throughs as hard as usual.

My left hand grip was really starting to give out on the last set of rows - I blame the shiny sleeves on the dumbells in the Hercs

Pavel66

Assistance Stuff

Seated DB Shoulder Press

10kg bells x 10
15kg bells x 10
20kg bells x 10
25kg bells x 10 x 3


Dips

3 x 15, 12, 8 :eek:


Dumbells were 5kg heavier than last week, but I was always going to get the 10 reps. I will try for 3 x 12 next week. I found it a bit awkward to actually get the dumbells in position to press.

I was a bit over optimistic on the dips - I thought I could get 3 x 15. Anyway, that's the new target.

Pavel66

Deadlifts

60 x 5 x 2
80 x 3
100 x 3
120 x 3
140 x 3
160 x 5

Lat Pulldowns (V shaped attachment)

40 x 10
55 x 10
70 x 10
80 x 8 x 2

Ab Stuff

I didn't feel a whole lot of enthusiasam for training today, but managed to get through the session reasonably well. 160 x 5 equals my rep record - I would have liked to make it 3 rep PRs this week but just didn't have another one in me

My left elbow has been very painful since last Friday and it was agony for the first few sets of deadlifts :eek:

Funnily enough the pain subsided from 120kg on. In any event it's a welcome change from the constant pain in my right shoulder and elbow.

Pavel66

Bench Press

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

DB Incline Bench Press

20kg bells x 10
30kg bells x 17 x 3

Tricep Pushdowns

20kg x 20 x 2

Quite pleased with the 110 x 6 on the bench. The 100 x 3 felt awful, and I was thinking I will be lucky to get 1 rep with 110kg. This happens to me a lot with 5/3/1.

I suppose it's something to do with the fact that 5/3/1 is based on the idea of going for rep PRs on the final set. I find my mind is always on the final set, even when I am warming up, whereas if I was doing a high volume system like Smolov I presume I would be equally focussed on each of the work sets.

In other news my left elbow is still extremely painful, although it didn't bother me on the bench. I think the pulling movements will really kill me.

I might spread out this weeks training over 8 days instead of the usual 5. This means bench today, squat Wednesday, upper body assistance on Friday and deads next Monday. I am hoping this will enable me to get through it without doing too much damage to my elbow. I can then deload for the rest of next week - i.e. do fcuk all

VIS VIRES

Pavel66 wrote: »

Bench Press

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

DB Incline Bench Press

20kg bells x 10
30kg bells x 17 x 3

Tricep Pushdowns

20kg x 20 x 2

Quite pleased with the 110 x 6 on the bench. The 100 x 3 felt awful, and I was thinking I will be lucky to get 1 rep with 110kg. This happens to me a lot with 5/3/1.

I suppose it's something to do with the fact that 5/3/1 is based on the idea of going for rep PRs on the final set. I find my mind is always on the final set, even when I am warming up, whereas if I was doing a high volume system like Smolov I presume I would be equally focussed on each of the work sets.

In other news my left elbow is still extremely painful, although it didn't bother me on the bench. I think the pulling movements will really kill me.

I might spread out this weeks training over 8 days instead of the usual 5. This means bench today, squat Wednesday, upper body assistance on Friday and deads next Monday. I am hoping this will enable me to get through it without doing too much damage to my elbow. I can then deload for the rest of next week - i.e. do fcuk all

Oh its on:p Nice work man..

Pavel66

VIS VIRES wrote: »

Oh its on:p Nice work man..

LOL

Yeah, I noticed I beat your record by 1 :cool:

Thanks

Pavel66

Tuesday 24/08/2010

Squats

Bar x 10
60 x 5
80 x 5
100 x 3
110 x 5
125 x 3
140 x 9 PR
120 x 5 x 2



Very happy with the 140 x 9 - big rep PR.

I was able to train with a few other people for once - thanks to Brutus, Ger and Aidan for the spotting, plate changing and encouragement.

My elbow was very sore after the squats so I decided to give the pull-throughs and DB rows a miss. TBH I was fairly shattered after the squats anyway :eek:

I was going to spread my training out a bit this week, but I might just rest for 2 days and deadlift on Friday if the elbow feels a bit better.

Pavel66

Deadlifts

60 x 5 x 2
80 x 3
100 x 1
120 x 1
140 x 1
155 x 1
170 x 1
185 x 1
200 x FAIL :mad:

Seated DB Shoulder Press

10kg bells x 10
15kg bells x 10
20kg bells x 15 x 3

Second time ever going for 200kg deadlift. I was sooo close this time

I was about 3 or 4 inches from lockout, straining with everything I had and then I started to lose balance and had to drop the bar.

I suppose it is an improvement on last time, as then I only got the bar about 10 inches off the ground.

In any event, the 185 is a training PR

Pavel66

Pavel66 wrote: »

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:

This is from 22/05/2010, the last time I tried a 200kg deadlift. It's the same rep progression up to 140, but yesterday I took an extra rep to get to 200. I think this was a mistake...

I think I am now the only person I know who hasn't deadlifted 200kg :mad:

Inspector Coptoor

you'll get there soon Paul.
you always have your bench and squat to fall back on!

Pavel66

Deload Session

Bench Press

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

DB Incline Bench

20kg bells x 10 x 3

Squats

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

Chest Supported Row Machine

80 x 10 x 3
100 x 10

Bicep Curls

Bar x 10 x 3

Enjoyable session. Hips felt a bit stiff on the squats. Elbow was a bit sore pressing and curling, but hopefully this will help it.

Pavel66

Deload Session

Standing DB Press

5kg bells x 10
10kg bells x 10
15kg bels x 10 x 3

Squats

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

Lat Pulldowns

5 sets of 10

Light tricep pusdowns and barbell curls

Pavel66

Cycle 4

Squats

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

Pull-throughs

3 sets of 20

I decided to see where my squat was tonight. The 150 and 160 felt ok, but the depth was not quite there. I will post some vids tomorrow - the 160 vid is a bit messy though

The 2 sets with 130 were real grinders :eek:

Pavel66

Squat 150

https://www.youtube.com/watch?v=mrgCt7Mph3U

Squat 160 - need a new camera man

https://www.youtube.com/watch?v=Qb0f2XiaMpk

Pavel66

Bench Press

Bar x 5
60 x 5
80 x 5
100 x 1
110 x 1
115 x 1
120 x 1
90 x 3 x 3

Chin ups

1 x 5

Not much on paper I know, but this was one of the worst sessions I have ever had. I realised there was something wrong after the 60 x 5 on the bench. My shoulders, triceps and forearms were really hurting me. After each set the pain got worse. After the 110 I was in agony, the pain was starting in my triceps and surging down my arms. I could hardly stand it and considered calling it a day. After about 5 or 6 minutes the pain subsided and I went for 115.

Two seconds after racking the bar the pain was unbearable. I stood up but couldn't move my arms for about 30 seconds. After about 10 minutes the pain eased somewhat and I loaded 120 on the bar. This time I asked someone to spot me, fully convinced I was going to be buried by the weight. To my surprise I got the weight without too much trouble, but the pain came flooding back and I was in absolute agony.

The same sh1t happened after each set of 90. I had planned all sorts of assistance work, but after one set of chins I just couldn't stand the pain anymore.

All I can think of is that the squat session on Monday wrecked my arms somehow - what a baby