5/3/1 for Middle aged Fat Guys!

Pavel66

Sangre wrote: »

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

WTF?

Not sure whether you are trying to insult me or not

Pavel66

I was due to train today, but I just can't. I have been suffering with a viral infection since last weekend.

I tried to train through it, but I could barely stand yesterday and today my chest is being ripped apart by periodic coughing fits :eek:

I also have a savage pain in my head and shooting pains in all my limbs.

I'm just going to take a few days off and come back slow. I had been thinking of lifting on 5/03 in the IPO champs, but I am definitely not going to do it now

Sangre

Pavel

Apologies, absolutely no offence intended! Was just noticing that your share my love of working out in glasses and cons. Don't see many people wearing glasses in the gym so thought I'd point it out. Then it reminded me of what I was wearing the gym that day which were glasses, a t-shirt, very short shorts and some high top cons. It looked like some ridiculous fashion statement by me rather than just a practical thing so what I was wearing made me think of that song! Sorry, nothing to do with you

Pavel66

Sangre wrote: »

Pavel

Apologies, absolutely no offence intended! Was just noticing that your share my love of working out in glasses and cons. Don't see many people wearing glasses in the gym so thought I'd point it out. Then it reminded me of what I was wearing the gym that day which were glasses, a t-shirt, very short shorts and some high top cons. It looked like some ridiculous fashion statement by me rather than just a practical thing so what I was wearing made me think of that song! Sorry, nothing to do with you

Sangre,

That's cool. Apologies for the misinterpretation. I think it's the fever - just been to docs and I am on a strong antibiotic for the week

Pavel66

First day back after illness...

Squats

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


I'm weak as a kitten, but it's great to be back

Pavel66

Two days after my squat session I had my gym bag packed for a quick lunchtime session. About an hour before I was due to go to the gym, I was suddenly struck by another flu bug :eek:

i had to go home and collapse into bed. I didn't get out of bed for 2 days. I was like a furnace in the bed, and I had shooting pains everywhere.

Went to the doc on monday and was put on another course of antibiotics. I have been sick for 4 weeks and had two courses of antibiotics. I don't know what the hell is going on - maybe I am dying

In any event, I am hoping to start back training soon - I think it's going to be the slowest build up in history!

jaggiebunnet

Pavel66 wrote: »

Two days after my squat session I had my gym bag packed for a quick lunchtime session. About an hour before I was due to go to the gym, I was suddenly struck by another flu bug :eek:

i had to go home and collapse into bed. I didn't get out of bed for 2 days. I was like a furnace in the bed, and I had shooting pains everywhere.

Went to the doc on monday and was put on another course of antibiotics. I have been sick for 4 weeks and had two courses of antibiotics. I don't know what the hell is going on - maybe I am dying

In any event, I am hoping to start back training soon - I think it's going to be the slowest build up in history!

not trying to be a smart arse here, but isn't flu a virus so what would anti biotics do? as I say not being smart just wondering....some docs seem to give out anti biotics like sweets even if they are no use..

dave80

jaggiebunnet wrote: »

not trying to be a smart arse here, but isn't flu a virus so what would anti biotics do? as I say not being smart just wondering....some docs seem to give out anti biotics like sweets even if they are no use..

Chest infection maybe

jaggiebunnet

dave80 wrote: »

Chest infection maybe

Good point!

Pavel66

dave80 wrote: »

Chest infection maybe

Yes lads I should have mentioned it was a chest infection on top of everything else! Although I do agree with your point Jaggie.

I was thinking of starting back training on Monday, but my wife and a close friend keep telling me to take another week

My wife said it was the sickest she ever saw me, and she was quite worried that I couldn't even walk for 2 days :eek:

Maybe they are right...

Pavel66

I said it was gonna be slow...


Monday 07/03/2011


Squats

Bar x 10 x 3


Bench Press

Bar x 10 x 3


Band Pull-aparts

3 x 10


I decided to do some stuff with the bar just to keep my mobility up. I actually felt a bit tired after it.

Bodyweight: 102.2



Wednesday 09/03/2011


Squats

Bar x 10
40 x 10 x 3


Military Press

Bar x 10 x 3


Chest Supported Row Machine

60 x 10 x 3



Friday 11/03/2011


Squats

Bar x 10
40 x 10
50 x 10 x 2

Bench Press

Bar x 10
40 x 5 x 3

Chest Supported Row Machine

60 x 10
70 x 10 x 3


First week over. I’m still suffering from a sinus infection, but my flu and chest infection are gone

This is the first time I have squatted 3 times in one week – I think I’m ready for Smolov :cool:

_JOE_

Good to see you back!

I've been suffering from something similar over the last few weeks, just can't manage to shift it...

Pavel66

The relentless pursuit of getting back to being average...


Deadlifts

60 x 5 x 2
80 x 5
100 x 5


Military Press

Bar x 10
25 x 10 x 3


Bicep Curls

Bar x 10 x 3

Pavel66

Squats

Bar x 10
40 x 10
60 x 10 x 3


Bench Press

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


Neutral Grip Chins

3 sets of 3



Gaining my strength back slowly but surely...

Pavel66

Deadlifts

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


Military Press

Bar x 10
25 x 10
30 x 10 x 2


Bicep Curls

Bar x 12 x 3


I just realised today how much strength I have lost - the 120 x 5 felt very heavy :eek:

I am just going to stick with the starting strength style stuff until I get back to some semblance of normality

Pavel66

Getting a little bit stronger each day...


Squats

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


CG Bench Press

Bar x 10
40 x 10
50 x 10 x 3


Neutral Grip Chins

3 sets of 4

Pavel66

Squats

Bar x 10
50 x 10
70 x 10 x 3

Bench Press

Bar x 10
40 x 5
50 x 5
70 x 5 x 3

3 sets of neutral grip chins

4, 4, 5


Trained at 7.30 this morning - awesome

Pavel66

Deadlifts

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



Military Press

Bar x 10
25 x 10
32.5 x 10 x 3


Curls

Bar x 10
25 x 10 x 3

Pavel66

Saturday 26/03/2011


Squats

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


CG Bench Press

Bar x 10
40 x 10
55 x 10 x 3


Neutral Grip Chins

3 sets of 5


I am enjoying the simple training program I have been doing the last few weeks. I am just going to keep adding weight each week and see how far I can go

Pavel66

Squats

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


Bench Press

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


3 sets of neutral grip chins

5, 5, 6



80 x 5 bench press feels quite heavy at 7.30 in the morning :eek:

Pavel66

Deadlifts

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


Military Press

Bar x 10
25 x 10
35 x 10 x 3

Curls

Bar x 10
27.5 x 10 x 3



Got up at 7.10am, gulped down a few mouthfuls of protein shake and trained at 7.30am.

Deadlifting at that hour feels even worse than usual :eek:

Pavel66

Squats

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


CG Bench Press

Bar x 10
40 x 10
60x 10 x 3


3 sets of neutral grip Chins

6, 6, 5

Pavel66

Squats

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


Bench Press

Bar x 10
40 x 5
60 x 5
85 x 5 x 3


Neutral grip chins

3 x 6


Bodyweight: 99.1kg


I'm finding the sets of 10 squats quite tough. Not sure if it's because I am doing all my training early in the morning or because I am just in bad shape

_JOE_

Training in the morning is pretty tough if you're doing heavy sets. I did it for a year, from 6:20 to 8:20am and felt i was never at 100% as compared to training at 6:30pm, my ususl time...
Personally i'm more awake and of course have a full days food on board.

Are you planning on continuing with the early mornings? Do you think it's having an effect on your training, numbers wise?

Pavel66

I'm really just training in the mornings because I am building back up after being sick for about a month!

AS the weights get heavier I will probably revert to evenings. It will be interesting to see what difference it makes.

Pavel66

Deadlifts

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


Military Press

Bar x 10
27.5 x 10
37.5 x 10 x 3


Curls

Bar x 10
30 x 10 x 3


I meant to lift 145 on the final set of deadlifts, but when I was unloading the bar I realised I only put a 2.5kg plate on one side

Pavel66

Saturday 9/04/11


CG Bench Press

Bar x 10
45 x 10
65 x 10 x 3



3 sets of underhand grip Chins (the one where you use more bicep)

7, 6, 5



Found the chin ups a bit awkward. Using that grip requires a bit of flexibilty. The reason I tried it is that some dude I work with challenged me to a chin up competition

He insisted on the underhand grip and bet me €50 he could do more than me - he wants to do it in late september.

Didn't have time to squat..

Pavel66

Squats

Bar x 10
60 x 10
85 x 5
110 x 5 x 3



110kg feels very heavy - I must be just a weak ass cry baby

Pavel66

Squats

Bar x 10
50 x 10
75 x 10
95 x 10 x 3


Bench Press

Bar x 10
50 x 5
70 x 5
87.5 x 5 x 3


Chins ups (under hand grip)

3 sets of 7

Pavel66

Deadlifts

60 x 5
80 x 5
100 x 5
125 x 5
145 x 5


Military Press

Bar x 10
30 x 10
40 x 10 x 3


Curls

Bar x 10
32.5 x 10 x 3

Pavel66

Squats

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


CG Bench Press

Bar x 10
50 x 10
70x 10 x 3


neutral grip Chins

3 sets of 8



I felt quite tired yesterday and today. In the last 7 days I did 3 squat sessions and one deadlift session.

CG bench is starting to feel heavy on the last few reps - I will just add 2.5kg next week.

First 2 sets of chins were ok, but the last set contained a lot of kicking and screaming

Pavel66

Can't train today. Sick again :eek: :mad:

I spent all day Sunday and monday in bed with a fever and sore throat. Feeling a bit better now, but throat is still very sore.

I don't know if I am doing something wrong in my training, or if I am just unlucky or maybe just weak?

I am totally fed up....

Pavel66

26/04/2011

First day back after illness (again)


Squats

Bar x 5 x 2
40 x 5
60 x 5
80 x 5 x 3


Bench Press

Bar x 5 x 2
40 x 5
60 x 5 x 3


neutral grip Chins

3 sets of 3



I really enjoyed this session

Pavel66

Squats

Bar x 5 x 2
50 x 5
70 x 5
90 x 5 x 3


Military Press

Bar x 5
30 x 5
40 x 5 x 3


Chest Supported Row Machine

60 x 10
100 x 10 x 3



I decided to drop the sets of 10 I was doing on the squat, CGBP and MP. Going to stick with 5s for a while.

Pavel66

Saturday 30/04/11


Squats

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


Bench Press

Bar x 5 x 2
40 x 5
60 x 5
70 x 5 x 3


neutral grip Chins

3 sets of 4

_JOE_

Did you shift the second bout of that flu Paul?

Pavel66

Yeah I'm fine now Joe

Between last December and now i have been sick several times. i can't seem to get my training moving at all

I hear that you and Anto had a bad experience at the IDFPA nationals??

_JOE_

Pavel66 wrote: »

Yeah I'm fine now Joe

Between last December and now i have been sick several times. i can't seem to get my training moving at all

I hear that you and Anto had a bad experience at the IDFPA nationals??

Very much so.

One front judge at a national competition is farcicle, especially considering the difficulty one has in judging low bar squats. Not only that, but it's a safety issue too. Even the warm up room was dangerous; there was a free standing squat rack which required someone each side to hold each rack. Also, world records couldn't be set with only one judge, so if you were training towards that, it would've been a no go on the day.

The killer is when you've someone videoing your depth and they're good and you're given a red. Considering the time, effort and money that we invested we were pretty frustrated.

I'm sure i'll see you soon, so i'll chat to you then.

Pavel66

Military Press

Bar x 5 x 2
30 x 5
41 x 5 x 3


Neutral Grip Chins

3 sets of 5


Squats

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


The military press felt stronger than last week. I decided to only add 1kg as they felt quite tough last time. Squats felt ok, I will go to 115kg on Thursday and 120kg on Saturday.

Pavel66

Squats

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


Bench Press

Bar x 5 x 2
40 x 5
60 x 5
80 x 5 x 3


Barbell Row

60 x 5
80 x 5 x 3




Trained at 7.15am. Squats were easier than I expected. The bench felt quite heavy. I haven't done rows in a while - they felt good

Pavel66

Squats

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


Military Press

Bar x 5 x 2
30 x 5
37.5 x 5
45 x 5 x 3


Chin ups

underhand grip - 1 set of 12
neutral grip - 2 sets of 5



That's the heaviest I have squatted in a few months and it felt easier than any other session I have done recently

I decided to test my chin ups to see where I stood for this bet in september - quite happy with 12

Pavel66

Squats

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


Bench Press

Bar x 5 x 2
40 x 5
60 x 5
75 x 5
85 x 5 x 3


neutral grip chins

3 sets of 6

Pavel66

Trap Bar Deadlifts

70 x 5 x 2
100 x 5
120 x 5
140 x 5
160 x 5 :eek:


Military Press

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


Barbell Row

60 x 5
80 x 5
90 x 5 x 3


First time doing TBDL. I had the idea from reading other people's logs that they were a bit easier than conventional deadlifts. They didn't feel any easier to me, but that could be because I haven't done any deads in a while?

Military pressing was hard, I jumped 5kg from last week. Added 10kg to the rows from last week - heavy.

Pavel66

Squats

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


Bench Press

Bar x 5 x 2
40 x 5
60 x 5
75 x 5
90 x 5 x 3


neutral grip chins

3 sets of 7




I was a bit worried going into the squats as I was still sore from the TBDL. Happy with the result - another 5kg increase from Tuesday.

The bench felt solid and the chins were ok for the first 2 sets, but the last one as a bit of a kick and jerk fest

Pavel66

Squats

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


Military Press

Bar x 5
30 x 5
40 x 5
51 x 5 x 3


neutral grip chins

3 sets - 8, 7, 7



Trained at 7am.

I found this session very hard to get through. I only added 1kg to the MP, but I felt like giving up after the first set with 51kg. My shoulders were a bit wrecked after the squats.

After the first set of chins I was gone – not sure how I got through the next two :eek:

Pavel66

Squats

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


Bench Press

Bar x 5 x 2
40 x 5
60 x 3
80 x 3


Barbell Row

60 x 5
80 x 5


I decided to take an easy day today. I was feeling fairly wrecked after Tuesday’s session, and the fact that I have been getting sick a lot lately has made me a bit cautious.

Hopefully I will be able to go hard again on Saturday.

Pavel66

I'm starting to get a bit sick of the starting strength style stuff 3 days a week. It's done the job of getting me back in shape after my frequent bouts of illness in recent months.

I think it is time for a change. Looking back over this log my best results seem to have come from doing 5/3/1. At the risk of being attacked by the anti 5/3/1 brigade I am thinking of going back to a 5/3/1 style template.

I note that Wendler now has a new e-book out called 5/3/1 for PL. He seems to be proposing a 3/5/1 set up with some heavy singles on the 3 and 1 weeks. I think Kevpants did something similiar at one stage.

I might try something like this for a while and see what happens? In any event I want to split up my lower and upper body stuff, as my shoulders are always wrecked after the squats and then I am trying to bench.

Pavel66

Military Press

Bar x 5
25 x 5
30 x 3
37.5 x 3
42.5 x 3
50 x 3
52.5 x 3
55 x 3


Chin ups

4 sets of 5 with various grips


Dips

3 sets of 8



I felt a bit lethargic in the gym today, but apart from that everything was ok

I haven't done dips in a very long time and they felt hard - going to add them in regularly from now on.

Pavel66

Deadlift

60 x 5
80 x 5
100 x 3
115 x 3
130 x 3
145 x 3
160 x 3


Good Mornings

60 x 5 x 3


Ab Wheel

3 sets of 10



I was quite happy with the deads - I was only planning 160 x 1, but it felt ok so I did 3

The GMs felt heavy, so that is something to work on. it was my first time using an ab wheel. I rolled each rep up against a wall to stop myself collapsing on my face

Pavel66

Bench Press

Bar x 5
40 x 5
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
105 x 3


Barbell Rows

60 x 5
80 x 5
90 x 5 x 3


Tricep pushdowns

3 sets of 15


Barbell curls

Bar x 10 x 5 = total gayness


I drank a bottle and half of wine last night so I wasn’t feeling too good in the gym.

105kg is the heaviest I have benched in a long time – and it felt like it :eek: