5/3/1 for Middle aged Fat Guys!

Pavel66

Deadlifts

(squat warm up – bar x 10, 60 x 5)

60 x 5
100 x 5
120 x 3
140 x 2
160 x 1
175 x 3 PR

Speed Deads

100 x 3 x 3


Abs

Hanging Leg Raises

2 sets of 10

Side Bends


1 x 20 with 20kg DB
2 x 20 with 30kg DB



DB Shrugs

25kg bells x 15
40kg bells x 15 x 2


The 175 x 3 was horrible - the 3rd rep was a real grinder. Got it done though, so that's the main thing

Leg raises were slightly better than last week - my grip lasted 2 reps longer!

Pavel66

Upper body assistance stuff

Standing DB Press

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


Neutral Grip Chins

3 sets of 6

Dips

3 sets of 10

Barbell Curls

Bar x 10
30 x 5
40 x 5
50 x 3 a bridge too far...:)

Pavel66

Squats

Bar x 10
60 x 5
80 x 5
100 x 3
120 x 2
130 x 1
140 x 1
150 x 1
165 x 1
170 x 1
110 x 10 x 2

Abs

1 x 20 side bends with 20kg DB
1 x 20 side bends with 30kg DB
1 x 20 side bends with 40kg DB

Leg raises - 2 sets of 10


Pull Throughs

2 x 20

Tough session! Nearly killed myself when I unracked my first set with 110 - turned out I had an extra 20kg plate on the right making a lopsided total of 130kg

The original plan was to do 3 singles with 165, but the first one didn't feel too bad so I went up to 170. This was a tough rep so I left it at that.

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
90 x 2
100 x 1
110 x 1
120 x 1 paused
122.5 x 1 paused PR
70 x 10 x 2


Chest Supported Rows

90 x 10
100 x 10
110 x 10
120 x 10
130 x 10

Very happy to finally get a bench PR

I decided a while ago to pause any heavy singles I do - no point in fooling myself. I used a closer grip for the 2 sets with 70kg.

I wanted to do a bit more assistance work but ran out of time.

Inspector Coptoor

Nice benching Paul.

VIS VIRES

Good benching Paul..Well done

Pavel66

Thanks lads

I'm lifting in Hercs club champs on 11/12 so hopefully I can set a new comp PR...

Pavel66

Have to withdraw from Hercs club champs tomorrow :mad:

Have a viral infection and was fooling myself for last couple of days that I could lift...

F**king gutted :eek:

Feeling wrecked but too pissed off to go to bed.

d'Oracle

**** Buzz.

Rest up.

dave80

Pavel66 wrote: »

Have to withdraw from Hercs club champs tomorrow :mad:

Have a viral infection and was fooling myself for last couple of days that I could lift...

F**king gutted :eek:

Feeling wrecked but too pissed off to go to bed.

tough break Paul, weighed in earlier just squeezed in under 110 (109.7) :eek:

Pavel66

Thanks Dave,

Best of luck today - feel free to post your numbers here

VIS VIRES

Pavel66 wrote: »

Have to withdraw from Hercs club champs tomorrow :mad:

Have a viral infection and was fooling myself for last couple of days that I could lift...

F**king gutted :eek:

Feeling wrecked but too pissed off to go to bed.

Unlucky man, rest up and come back stronger..

dave80

Pavel66 wrote: »

Thanks Dave,

Best of luck today - feel free to post your numbers here

Great comp today, there was about 15 lifter in total, I did 200 squat, 155 bench, 255 dead, happy wit tat, only missed 1 lift 3rd attempt on the bench 165 :mad:

Pavel66

Well done Dave, that's great lifting

Pavel66

Upper body Assistance Stuff

Standing Press

Bar x 5 x 2
30 x 5
35 x 3
42.5 x 5 x 3

Side and rear delt raises

3 sets of 10 with 5kg plates

Barbell Row

40 x 10
50 x 10
60 x 10 x 3

BB Curl

Bar x 10
25 x 10 x 3

First day back after illness

I just realised that today was the first time I ever did barbell rows - can't say I enjoyed them

Pavel66

Deadlifts

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


Side Bends

1 x 20 with 20kg DB
2 x 20 with 25kg DB


DB Shrugs

25kg bells x 15
30kg bells x 15 x 2

Nice and easy - just getting back into it after my illness

Pavel66

22/12/2010

Bench Press

Bar x 10
40 x 10
60 x 5
75 x 5 x 3

Lat Pulldowns

4 sets of 12

Barbell Curls

bar x 10
25 x 10
27.5 x 10 x 2

Pavel66

23/12/2010

Squats

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

DB side bends

20kg bell x 20
25kg bell x 20
30kg bell x 20

Pavel66

Upper body assistance stuff

Military Press

Bar x 5 x 2
30 x 5
40 x 5
50 x 5 x 3

Side delt raises with 5kg plates

3 sets of 15

Barbell row

40 x 10
50 x 10
60 x 10
70 x 10 x 2

Band pull-aparts

3 sets of 15 with red band

Barbell Curls (with fat gripz)

Bar x 10
25 x 10 x 3

Military presses were hard enough. It's a long time since I did any with a decent weight.

Only my second time ever doing BB Rows and I still hate them :mad:

The curls with the fat gripz were harder than I expected. I found it hard to keep a grip on the bar with my small hands. It made me think of a converstaion I had with Hanley at the IPO Leinsters:

Hanley was telling me that he had been out with Cardio recently and he had hands like shovels. Hanley then looked at his own hands and commented that he had little girl hands in comparison.

I then showed him my hands and asked "well what have I got then?" Foetus hands he replied instantly :eek:

Pavel66

28/12/2010

Deadlifts

60 x 5
80 x 5
100 x 5
120 x 3
140 x 1
155 x 5

Side bends

25kg x 20 x 3

Very little time to train so the session was very rushed. The 155 x 5 felt a bit easier than I expected so that's good

Pavel66

31/12/2010

Bench Press

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

Squats

Bar x 10
60 x 5
80 x 5
100 x 3
115 x 2
130 x 5 x 3

Neutral grip chin ups

4 sets of 5


DB curls and tricep pushdowns



Happy to get through the session as I was a bit hungover from the night before

The bench and squats felt fairly solid.

I weighed myself after training - 103.8 :eek:

Pavel66

Upper body assistance stuff

Military Press

Bar x 5 x 2
30 x 5
40 x 3
47.5 x 2
55 x 3 x 3

Side delt raises with 5kg plates

3 sets of 15

Barbell row

50 x 10
60 x 10
70 x 10
75 x 10

Band pull-aparts

3 sets of 15 with red band

Barbell Curls (with fat gripz)

Bar x 10
25 x 10
27.5 x 10 x 2

Pavel66

05/01/2011

Deadlifts

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

Speed Deads (done standing on a 20kg metal plate)

105 x 3 x 3

DB Shrugs

25kg bells x 15
30kg bells x 15 x 3

Side Bends

1 x 20 with 20kg DB
2 x 20 with 30kg DB

The deadlifts were tough. I got 175 x 3 before so I was hoping to maybe get 4 or even 5 - no chance :eek:

I got the idea of standing on a plate from reading Hanley's log - thanks James

I am going to use this technique on my speed pulls to see how it goes and then maybe use it on my main sets

Pavel66

07/01/2011

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
95 x 1
107.5 x 3 x 3


Neutral grip chin ups

4 sets of 5


DB curls and tricep pushdowns



The bench was hard but I was never in danger of missing a rep.

Chin ups were hell - that's what I get for being a fat bastard

My elbows have been very sore since the deads on Wednesday, particularly the right one :eek:

Pavel66

Squats

Bar x 10
60 x 5
80 x 5
100 x 5
120 x 3
135 x 1
150 x 3 x 3

DB Side Bends

20kg DB x 20
30kg DB x 25 x 2

The first set of 150s was solid enough, the next two sets were pretty tough though.

Pavel66

Upper body assistance stuff

Military Press

Bar x 5 x 2
30 x 5
40 x 5
45 x 3
52.5 x 3 x 3

Side delt raises

3 sets of 15

Chest supported row machine

80 x 10
100 x 10
110 x 10 x 3

Barbell Curls (with fat gripz)

Bar x 10
25 x 10
30 x 10 x 2

Band pull-aparts

3 sets of 15 with red band

Pavel66

Deadlifts

60 x 5 x 2
100 x 5
120 x 3
140 x 3
165 x 3

Speed deads

105 x 3 x 3 (standing on plate)

Abs

pull down abs and side bends


Speed pulls were definitely faster than last time.

Pavel66

Sunday 16/01/2011

Bench Press

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

Curls

Bar x 10
25 x 10
30 x 12 x 2

Pavel66

Squats

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

Neutral grip chins

4 sets of 5

Pulldown abs with band

The last 4 sessions have been a slight deload. I will try some heavy singles in my next few sessions

Pavel66

Upper body assistance stuff

Military Press

Bar x 10
30 x 5
40 x 5
45 x 3
50 x 1
55 x 1
60 x 1 x 3


Side delt raises with 5kg plates

3 sets of 15


Dips

3 sets of 10


Barbell Curls (with fat gripz)

Bar x 10
25 x 10
30 x 10 x 2


Band pull-aparts and band pushdowns

3 sets of each

My pressing strength is atrocious - something to work on I suppose!

Dips were hard - being a fat SOB saves me from having to add weight

Band pushdowns were just a bit of elbow rehab.

Pavel66

Deadlifts

60 x 5 x 2
100 x 3
120 x 1
140 x 1
160 x 1
185 x 1
205 x Fail


Speed Deads (done standing on a 20kg metal plate)

110 x 3 x 3


Trap Bar Shrugs

65 x 15
75 x 15
85 x 15
95 x 15

Bit disappointed with missing the 205 - only got it about 8 inches off the floor. To make matters worse the left side of my lower back is fcuked :eek:

Speed pulls were pointless as my back was killing me during them, and this was affecting my form.

First time doing trap bar shrugs - nice movement.

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
90 x 1
100 x 1
110 x 1
115 x 1 paused
120 x 1 paused
125 x 1 paused PR


CG Bench

80 x 10 x 3


Neutral Grip Chins

4 sets of 6


Side delt raises with 5kg plates

3 sets of 15


Band pull-aparts

3 sets of 15 with red band


Barbell Curls

Bar x 10
25 x 10
30 x 10
32.5 x 10


band pushdowns - 3 sets of 20


Fairly chuffed with the bench PR. I timed the pause myself on the 115, but had the spotter give the press command on the 120 and 125.

I very rarely do CG bench, but intend to start incorporating it into my sessions on a regular basis.

Bit of an improvement on the chins - they were murder though :eek:

Pavel66

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
170 x 1

DB Side Bends

20kg DB x 20
25kg DB x 20
30kg DB x 20

Pull-throughs

3 x 10

The squats up to 160 felt fine. I lost my tightness on the 170 and went forward but managed to recover.

I have decided to compete in the IPO Nationals on 5 March. I am not sure if this prevents me from lifting in the future with the IDFPA, or for just this year?

In any event, I don't really care - the new rules on eligibility are just ridiculous :eek:

dave80

ive been thinkin bout doin the ipo nationals myself, ive a hectic couple of months head (moving house/renovations etc, baby on the way) might just do it either way cause iam sure ill be in the gym 3-4 days a week anyways

was also thinking about using knee wraps for the ipo's as its a qualifier for the EPC Europeans in June which allow wraps in the raw section, not sure wat the qualifying total is tho

Pavel66

Congrats about the baby Dave!

You should lift if you can - a chance to add to your total from the clubs. I didn't think they had a raw section, are you sure you're not thinking of the GPC?

dave80

Pavel66 wrote: »

Congrats about the baby Dave!

cheers

[/QUOTE]You should lift if you can - a chance to add to your total from the clubs. I didn't think they had a raw section, are you sure you're not thinking of the GPC?[/QUOTE]

your right paul no raw section in the ipo just the gpc, but might lift in the ipo's to the gpc raw rules just to see where iam at if you get me?

weight has gotten a bit high over the past couple of weeks (115.72 today ), goin to bring it back down to around 103 in the next couple of weeks then cut the last 3kg for the weigh-in hopefully

also need to start deadlifting again

Pavel66

Military Press

Bar x 10
30 x 10
40 x 10 x 3


Dips

3 sets of 10

Neutral Grip Chins

3 sets of 7

Barbell Curls (with fat gripz)

Bar x 10
25 x 10
30 x 10 x 2

Band Pushdowns

3 sets of 15


The high reps felt good after a few sessions of heavy singles. A slight improvement on the chins - I think 3 sets of 7 is better than 4 sets of 6 anyway

I have only recently started doing any arm work (curls and pushdowns) regularly, and I have definitely noticed an improvement in my elbow health.

Pavel66

29/01/2011

Squats

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


Good Mornings

Bar x 10
30 x 10
40 x 10 x 2


Ab pulldowns with bands

3 sets of 20



First time ever doing GMs, so started light and concentrated on technique. Not exactly an enjoyable movement

My hamstrings are sore today - this is probably more to do with the stretch than the weight.

Pavel66

Bench Press

Bar x 10
40 x 5
60 x 5
80 x 3
100 x 3
110 x 1
120 x 1 paused
127.5 x Fail (spotter touch)

CG Bench

90 x 10
90 x 7

Chins (overhand grip)

3 sets - 7, 5, 6


Side delt raises with 5kg plates

3 sets - 20, 20, 15 super-setted with sets of 15 band pull-aparts


Barbell curls

Bar x 10
30 x 5
35 x 5
40 x 5

Band Pushdowns

3 sets of 15

When I locked out the 127.5, I thought i had a new PR - then my spotter said " I just put my fingers under the left side of the bar as your lockout was uneven"

I am convinced I was going to get it, but what can you do?

The chins with the overhand grip felt a bit harder than the neutral grip I have used for the last few weeks.

Pavel66

Deadlifts

60 x 5
80 x 3
100 x 3
120 x 3
140 x 1
160 x 1
Belt on
180 x 1
195 x 1 (training PR)


DB Shrugs

30kg bells x 15 x 4


Side Bends

1 x 20 with 20kg DB
2 x 20 with 30kg DB


Happy enough with the deads. The 195 was fast off the floor but very slow to lock out. I tend to have this problem when I get near my max. I won't really have time to work on this before I lift on 5/03 in IPO Nationals.

I assume I have to improve my lower back strength - maybe rack pulls, heavy good mornings? I would appreciate any suggestions anyone has please

Pavel66

Friday 04/02/2011

Military Press

Bar x 10
30 x 10
42.5 x 10 x 3


Dips

3 sets of 10, 12, 12


Neutral Grip Chins

3 sets of 7


Band Pushdowns

3 sets of 15


Trained at 9am. Slight improvement on the dips

I hate chin ups :mad:

Pavel66

I haven't been able to train since Friday due to illness - chest infection and savage headache :eek:

Hoping to maybe do a bit tomorrow...

Pavel66

Squats

Bar x 10 x 2
60 x 10
80 x 10
105 x 10 x 3


Good Mornings

Bar x 10
40 x 10
50 x 10 x 3


Ab pulldowns with bands

3 sets of 20

Even though the weight is fairly light I am finding the sets of 10 in the squat hard :eek:

Added 10kg to the GMs - still light but I don't want to rush it. Not even sure if I am doing them right - see video below

https://www.youtube.com/watch?v=S-g6XOznkKw

Pavel66

Close Grip Bench

Bar x 10
40 x 5
60 x 3
80 x 1
90 x 1
100 x 1
105 x 1
110 x 1
115 x 1
120 x 1


Bench Press

85 x 10 x 3


Neutral grip chins

3 sets of 8


Barbell Curls (with Fat Gripz)

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


Band Pull-aparts

3 sets of 15 with red band


Band tricep pushdowns

4 sets of 15


Delighted with the 120 CG

First time maxing out on CG Bench - only been doing them for a few weeks anyway...

My grip was about a cm from the smooth. Here are videos of the 115 and 120. The 120 is not a pretty sight :eek:

https://www.youtube.com/watch?v=PNjiJsq7N8g

https://www.youtube.com/watch?v=aRI-k9SlDcY

itsallaboutheL

You're making really solid progress.

I shoudl really look into this solid progress thing.

Pavel66

itsallaboutheL wrote: »

You're making really solid progress.

I shoudl really look into this solid progress thing.

Thanks - my bench seems to be improving a bit of late

dave80

training at home now paul? nice setup man

Pavel66

dave80 wrote: »

training at home now paul? nice setup man

Yeah, i blew the kids college fund on a home gym

Squats will do them more good than a 3rd level education :cool:

Pavel66

Squats

Bar x 10
60 x 5
80 x 5
100 x 3
120 x 1
135 x 1
150 x 1
165 x 1
175 x 1 PR
180 x 0.5 :eek:


Good Mornings

Bar x 10
40 x 10
50 x 10
60 x 10 x 2


Ab stuff

Hanging leg raises - 2 sets of 10
Pulldowns with bands - 3 sets of 20


I don't know if I can really call the 175 squat a PR as the depth was a good bit off (see video below). In any event I tend not to hit depth with heavy training singles.

This seems to be ok as I usually get depth in comps - unless I fall over that is

The 180 attempt was a joke - I was decending and realised i was going to get buried so came up and racked it.

https://www.youtube.com/watch?v=MAKNgEVZa-8

Sangre

Can't beat working out in glasses and cons. An especially good look for me when I do it with hotpants rugby shorts. Although when do when I do this song comes into my head occasionally.

https://www.youtube.com/watch?v=lVmmYMwFj1I