5/3/1 for Middle aged Fat Guys!

Pavel66 · 26-09-2018 7:57pm

Alf Veedersane wrote: »

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

Apologies for the delay in replying. Training hasn’t been great over the last few weeks. Various reasons – not enough sleep combined with too much alcohol means my recovery is poor. We suffered a bereavement on my wife’s side – her sister died leaving 3 young kids, so that has been very tough on us. In any event, I am cutting out the drink from here to the comp and going to focus on eating and sleeping for recovery. Hopefully this will help and I will perform half decently on the day.

I noticed your numbers seem to very good lately! When is your next comp?

Alf Veedersane · 26-09-2018 9:41pm

Pavel66 wrote: »

Apologies for the delay in replying. Training hasn’t been great over the last few weeks. Various reasons – not enough sleep combined with too much alcohol means my recovery is poor. We suffered a bereavement on my wife’s side – her sister died leaving 3 young kids, so that has been very tough on us. In any event, I am cutting out the drink from here to the comp and going to focus on eating and sleeping for recovery. Hopefully this will help and I will perform half decently on the day.

I noticed your numbers seem to very good lately! When is your next comp?

Sorry to hear that, chief. Only natural that training took a back seat. It's only a comp anyway and there's always next year.

I'm doing the comp in Cork in a couple of weeks.

Pavel66 · 01-10-2018 7:32pm

Here is the last few weeks training without commentary. If anyone is interested in videos there are some on my instagram @chesslifter

Saturday 08/09/2018

SSB Squat
Bar x loads
45 x 5
65 x 5
85 x 3
105 x 3
125 x 2
145 x 1
125 x (3 sets of 6)

Bench Press
Bar x loads
40 x 10
60 x 6
80 x 3
100 x 3
120 x 1
130 x 1
110 x 5 x 5

Sunday 09/09/2018

Block Pulls (5 inch blocks)
70 x 5
120 x 3
150 x 3
170 x 2
190 x 1
200 x 1
170 x 3 x 3

Pendlay Rows
70 x 8
90 x 8 x 3

Thursday 13/09/2018

Squat
Bar x loads
60 x 8
100 x 5
130 x 3
150 x 1
160 x 1
140 x 5 (3 second pause in the hole)
130 x 3 sets of 5 (3 second pause in the hole)

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

Friday 14/09/2018

Deficit DL (1.25 inch deficit)
70 x 5
100 x 3
120 x 3
140 x 3
160 x 1
140 x 5 x 3

Light DB rows and curls

Saturday 15/09/2018

Squat
Bar x loads
70 x 6
110 x 5
140 x 3
160 x 1
170 x 1
160 x 1
150 x (3 sets of 5)

Bench Press
Bar x loads
40 x 10
60 x 5
80 x 3
100 x 3
115 x 1
125 x 1
120 x 1
115 x 4
110 x (3 sets of 6)

Sunday 16/09/2018

Block Pulls (5 inch blocks)
70 x 8
120 x 3
160 x 2
190 x 1
175 x 3 x 3

Inverted Rows
5 sets of 8

Tuesday 18/09/2018

Squat
Bar x loads
60 x 8
100 x 5
140 x 3
160 x 1
165 x 1
145 x 5 (3 second pause in the hole)
135 x 5 (3 second pause in the hole)
130 x 5 (3 second pause in the hole)

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

Wednesday 19/09/2018

Deficit DL (1.25 inch deficit)
70 x 5
100 x 3
120 x 3
140 x 1
160 x 1
145 x (3 sets of 5)

Thursday 20/09/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 5
90 x 3
100 x 3
120 x 1
127.5 x 1
122.5 x 1
115 x 4 x 4

Chin ups - 3 sets of 5

Friday 21/09/2018

Squat
Bar x loads
60 x 8
100 x 5
140 x 2
160 x 1
170 x 1
175 x 1
155 x 4 x 4

Saturday 22/09/2018

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

Chin ups
BW x 5
BW + 5kg x (3 sets of 5)

Sunday 23/09/2018

Sumo DL
70 x 6
120 x 2
140 x 1
160 x 1
170 x 1

Conv DL
170 x 1
150 x 3
155 x 3
160 x 3
155 x 3
150 x 3

SSB Squat
70 x 5
90 x 3
110 x 3
130 x 3
150 x 1
130 x 3 x 3 (3 second pause in the hole)

Tuesday 25/09/2018

Bench Press
Bar x loads
40 x 10
60 x 6
80 x 4
100 x 3
120 x 1
130 x 1
125 x 1
117.5 x 4 x 4

Chin ups
BW x 5
BW + 5kg x 5
BW + 7.5kg x 5
BW + 5kg x 5

Wednesday 26/09/2018

Squat
Bar x loads
60 x 8
100 x 5
140 x 3
160 x 1
170 x 1
150 x (5 sets of 3) (3 second pause in the hole)

Deadlift
70 x 5
110 x 3
150 x 1
170 x 1
150 x 3 x 3

Thursday 27/09/2018

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

Chin ups
BW x 5
BW + 5kg x 5
BW + 7.5kg x 5 x 2

Friday 28/09/2018

Squat
Bar x loads
60 x 8
100 x 5
140 x 3
165 x 1
175 x 1
180 x 1
160 x (5 sets of 3)

Pavel66 · 08-10-2018 9:25pm

Sunday 30/09/2018

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

Deadlift
70 x 5
120 x 3
150 x 1
170 x 1
160 x 1 x 3

Tuesday 02/10/2018

SSB Squat
Bar x loads
45 x 5
65 x 5
85 x 3
105 x 3
125 x 3
145 x 1
125 x 3 x 3

Wednesday 03/10/18

CG Bench Press
Bar x loads
40 x 10
60 x 6
80 x 3
100 x 3
120 x 1
100 x 3 x 3

Machine Rows

This was a bit of a deload week before trying to peak for the meet…

Pavel66 · 09-10-2018 9:42pm

Friday 05/10/2018

Squat
Bar x loads
65 x 8
105 x 3
125 x 1
145 x 1
165 x 1
175 x 1
165 x (5 sets of 2)

I suppose this was the first day of my “peaking block” – just to sound like I know what I’m doing! The 175kg was about a 9 rpe. The sets with 165kg got a bit better as I went on – I need to practise the skill of lifting heavy weights.

Saturday 06/10/09/2018

Bench Press
Bar x loads
40 x 10
60 x 6
80 x 4
100 x 2
120 x 1
130 x 1
120 x 2 x 5

CG Bench Press
105 x 5 x 3

Bench continues to feel terrible and the 130kg was a 10 rpe! Again the doubles with 120kg got better as I went on. I foolishly asked a question about bench records on the IPF discussion group and I am now under pressure to set a national masters record!

Sunday 07/10/2018

Deadlift
70 x 5
120 x 3
150 x 1
170 x 1
180 x 1
170 x 5 singles

Squat
Bar x loads
60 x 5
100 x 3
140 x 2
160 x 1
140 x 3 x 3

Deads felt half decent for a change…

Alf Veedersane · 09-10-2018 10:42pm

Pavel66 wrote: »

Bench continues to feel terrible and the 130kg was a 10 rpe! Again the doubles with 120kg got better as I went on. I foolishly asked a question about bench records on the IPF discussion group and I am now under pressure to set a masters record

I know I'll be disappointed with anything less than a 5kg increase on the record.

Pavel66 · 11-10-2018 9:50pm

Alf Veedersane wrote: »

I know I'll be disappointed with anything less than a 5kg increase on the record.

I assume you meant 0.5kg!

Pavel66 · 15-10-2018 8:10pm

Tuesday 09/10/2018

Bench Press
Bar x loads
40 x 10
60 x 6
80 x 4
100 x 3
120 x 1
125 x 1
120 x 1
110 x 3 x 5 – 3 second pause on the chest

Wednesday 10/10/2018

Squat
Bar x loads
60 x 8
100 x 5
120 x 2
140 x 1
160 x 1
170 x 1
160 x 1
150 x 3 x 3

Deadlift
70 x 5
120 x 3
160 x 10 singles

Thursday 11/10/2018

Bench Press
Bar x loads
40 x 10
60 x 8
80 x 4
100 x 3
120 x 1
110 x 4 x 4

Friday 12/10/2018

Squat
Bar x loads
60 x 10
100 x 3
140 x 1
165 x 1
180 x 1
185 x 1
175 x 2
170 x (4 sets of 2)

Heaviest squat in a long time - didn't feel too bad.

Saturday 13/10/2018

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

Bench still feels rough – a lot of shoulder pain. Can’t wait to stop benching when the comp is over!

Sunday 14/10/2018

Deadlift
70 x 8
120 x 3
160 x 1
180 x 1
185 x 1
175 x 5 singles

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

The 185 deadlift felt easier than the 180 for some reason…

Pavel66 · 22-10-2018 7:55pm

Tuesday 16/10/2018

Bench Press
Bar x loads
40 x 10
60 x 6
80 x 3
100 x 1
120 x 1
130 x 1
125 x 3 singles
115 x 3 x 3 (3 second pause on the chest)

Wednesday 17/10/2018

Squat
Bar x loads
60 x 10
100 x 3
140 x 1
165 x 1
175 x 1
165 x 3 singles
155 x 3 x 3

Deadlift
60 x 5
100 x 3
140 x 1
170 x 5 singles

Thursday 18/10/2018

Bench Press
Bar x loads
40 x 12
60 x 8
80 x 4
100 x 2
120 x 1
125 x 1
115 x 4 x 4

Friday 19/10/2018

Squat
Bar x loads
60 x 8
100 x 5
140 x 2
165 x 1
180 x 1
190 x 1
180 x 3 singles
170 x 3 x 3

The 190kg was a bit high, but happy enough to have that on my back for the first time since May 2017! My old ulnar nerve issue is really flaring up and the pain is almost unbearable!

Saturday 20/10/2018

Bench Press
Bar x loads
40 x 10
60 x 6
80 x 3
100 x 2
120 x 1
130 x 1
135 x 1
130 x 3 singles
122.5 x 3 x 3

Not really sure how I got through this session? The pain going down my arms was excruciating. I am going to have to switch to the safety bar for the final two weeks leading into the comp. Not ideal as the movement is very different than a competition style squat, but you gotta do what you gotta do….

Sunday 21/10/2018

Deadlift
60 x 10
100 x 3
140 x 2
165 x 1
180 x fail
180 x fail

This session was never gonna go well. The pain I have been in for the last few weeks and especially the last two days has just worn me down. My nervous system just felt on the verge of collapse. Hopefully the removal of back squats from my program will enable me to recover a bit and perform half decently at the Masters nationals…

Pavel66 · 23-10-2018 7:22pm

Tuesday 23/10/2018

SSB Squats
Bar x loads
55 x 5
75 x 5
105 x 3
125 x 3
145 x 1
165 x 1
175 x 1
150 x 3 x 3

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

Using the safety bar today made a huge difference. Today was the first day in weeks that I didn’t have to train in agony! The funny thing is that I have had a left shoulder injury for a few weeks, but I wouldn’t feel it once the ulnar nerve pain kicked in. Today the only pain I felt benching was the top of my left shoulder – oh the joy!

Pavel66 · 25-10-2018 6:16pm

Wednesday 24/10/2018

Deadlift
60 x 5
100 x 3
140 x 1
160 x 1
170 x 1
160 x 5 singles
170 x 1
150 x 5 singles

After Sunday’s debacle I just wanted to get my confidence back. Everything felt ok. The heaviest I have deadlifted this prep is 185kg, so I am not expecting anything at the meet…

Pavel66 · 26-10-2018 7:40pm

Thursday 25/10/2018

SSB Squats
Bar x loads
45 x 5
65 x 5
85 x 5
105 x 3
130 x 3
150 x 1
170 x 1
145 x 3 x 3

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

Now that I have got rid of the straight bar and the nerve pain has receded, the SSB is pressing on the exact spot where my left shoulder is injured! I was in a lot of pain squatting and then even more on bench. It’s making me think of that line from Lethal Weapon - “I’m getting too old for this sh1t”

Pavel66 · 31-10-2018 10:13pm

Monday 29/10/2018

Squat
Bar x loads
60 x 8
100 x 5
140 x 2
165 x 1
175 x 1
180 x 1
185 x 1

Bench Press
Bar x loads
60 x 5
90 x 3
110 x 1
125 x 1
132.5 x 1
137.5 x 1
130 x 3 singles with 3 second pause on chest

Deadlift
60 x 5
100 x 2
140 x 1
165 x 1
180 x 1
170 x 1

I was wondering why the squats felt crazy heavy on Thursday? Then I woke up Friday morning with some sort of flu bug! In any event I had to take 3 days off and spent most of it in bed feeling sorry for myself and considering withdrawing from the meet. I felt a lot better by Monday and decided to see where I was. I worked up to a reasonably heavy single on each lift – probably about a 8.5 to 9 rpe. Everything felt fairly decent which was a big relief.

Alf Veedersane · 31-10-2018 10:23pm

It's been a bit of a rollercoaster prep, chief, but go out and just put the numbers you can on the board and enjoy being on the Nationals platform!

Still in decent shape for Sunday though!

Pavel66 · 01-11-2018 8:23pm

Alf Veedersane wrote: »

It's been a bit of a rollercoaster prep, chief, but go out and just put the numbers you can on the board and enjoy being on the Nationals platform!

Still in decent shape for Sunday though!

Thanks dude. Monday went better than expected tbh. I feel reasonably confident I can put up a half decent squat and bench. As usual I fear the deadlift...

Pavel66 · 01-11-2018 8:24pm

Wednesday 31/10/2018

Squat
Bar x loads
60 x 5
100 x 3
140 x 1
165 x 3 singles

Bench Press
Bar x loads
60 x 5
80 x 3
100 x 1
120 x 1
130 x 3 singles

Deadlift
60 x 5
100 x 3
140 x 1
160 x 3 singles

Just keeping things ticking over. I will do a very light session on Friday and then compete on Sunday morning.

Pavel66 · 02-11-2018 5:10pm

Friday 02/11/2018

Squat
Bar x loads
60 x 8
100 x 3
140 x 3 singles

Bench Press
Bar x loads
60 x 5
80 x 3
100 x 1
120 x 3 singles

Deadlift
60 x 5
100 x 3
140 x 3 singles

Roll on Sunday!

Alf Veedersane · 02-11-2018 5:22pm

Pavel66 wrote: »

As usual I fear the deadlift...

Clear your head and just pull like a hoor on the third:)

Squatman · 05-11-2018 4:07pm

Pavel66 wrote: »

Friday 02/11/2018

Squat
Bar x loads
60 x 8
100 x 3
140 x 3 singles

Bench Press
Bar x loads
60 x 5
80 x 3
100 x 1
120 x 3 singles

Deadlift
60 x 5
100 x 3
140 x 3 singles

Roll on Sunday!

how did you get on?

Pavel66 · 06-11-2018 8:26pm

Sunday 04/11/2018

IrishPF Juniors and Masters Nationals 2018 (M2 - 105kg)

Squat

1. 180kg – good lift
2. 190kg – no lift
3. 190kg – no lift

Squats started well and my opener felt easy enough. I took 190 for my second but got 2 reds for depth. I repeated this weight and went a bit deeper but still got two reds for depth. What can you do? This was disappointing as I felt very strong on squats on the day and was realistically hoping for 200kg.

Bench Press

1. 132.5kg – good lift
2. 140kg – good lift
3. 145kg – no lift

Bench didn’t feel as good as usual, but getting the M2 national record on my second attempt was nice! My third attempt was a bit ambitious, but I am glad I gave it a shot.

Deadlift

1. 170kg – good lift
2. 185kg – good lift
3. 190kg – no lift

The heaviest I have lifted in training in the last year or so is 185kg and that’s what I got in the comp. I have pulled sumo for the last few years, but decided to switch to conventional this block. Maybe I should go back??

Total: 505kg

Somehow this was enough to give me 3rd place in the 105s which was scored as a regular open event. The age group champions were decided by formula over all weight classes i.e. one U21 champ, one U23 champ and one M1 champ etc. As I was the only male M2 lifter of the entire weekend I became the champion!

The minute I came off the platform after my last deadlift, I was nabbed by the IrishPF president to undergo a random drug test. This was a full WADA level urine test and was quite an experience!

Alf Veedersane · 06-11-2018 8:57pm

I saw the first two squats. Second was fast so even though it had two reds I assumed you'd nail it on third and wondered if you might call a few kgs more because it looked so comfortable.

Fair play for having a run at 145 on the bench. Wasnt a short pause for press command either.

It was a less than ideal preparation for this so hope you got to enjoy the day and congrats on the podium finish!

Mr. CooL ICE · 07-11-2018 9:05am

How in the name of jaysus were they not deep enough? I know camera angles can be deceiving but it looked like you completely sunk both of them.

Pavel66 · 07-11-2018 10:10pm

Alf Veedersane wrote: »

I saw the first two squats. Second was fast so even though it had two reds I assumed you'd nail it on third and wondered if you might call a few kgs more because it looked so comfortable.

Fair play for having a run at 145 on the bench. Wasnt a short pause for press command either.

It was a less than ideal preparation for this so hope you got to enjoy the day and congrats on the podium finish!

Thanks Alf. I was afraid to go up because of the depth call. I actually did really enjoy the day!

Pavel66 · 07-11-2018 10:13pm

Dole Scrounging Vegan Crossfitter wrote: »

How in the name of jaysus were they not deep enough? I know camera angles can be deceiving but it looked like you completely sunk both of them.

I thought they were very close and may have got whites on another day? I just have to accept the refs decision and leave no doubt next time.

Alf Veedersane · 07-11-2018 10:37pm

Pavel66 wrote: »

Thanks Alf. I was afraid to go up because of the depth call. I actually did really enjoy the day!

Had the same on my second attempt on squat. I was going to go up (though not hugely) because it moved so well...and if I hadn't been a bit too YOLO in last comp, i would have.

Some days it doesn't go to plan, numbers wise, but if you can just take the positives and enjoy the day it's a win!

But sure you know that cos you're a lot longer at it than me

Pavel66 · 09-11-2018 8:27pm

Thursday 08/11/2018

Deadlift
70 x (3 sets of 5)
120 x (3 sets of 5)

SSB Squats
Bar x 10
55 x 5
75 x (3 sets of 5)

I took 3 days off and then managed to get to the Hercs yesterday for a quick session. Everything felt grand, but today my left SI was very niggly! It’s either due to the fact that I haven’t done reps in a while or that I was wearing heeled shoes?

The next session I have to see if there is any pressing movement I can do without pain, or at least minimal pain! The benching has been causing me a huge amount of pain in my left shoulder, so I am not doing that for a while!

Pavel66 · 14-11-2018 8:58pm

Saturday 10/11/2018

Military Press
Bar x 10
25 x 10
30 x (3 sets of 10)

Inverted Rows
3 sets of 8

DB Curls
10kg dbs x (3 sets of 10)

I decided to try a bit of overhead pressing as I can’t bench press at the moment. There was a bit of pain, but hard to know if it will be a viable alternative until I add a bit of weight.

Sunday 11/11/2018

Deadlift
70 x 5 x 3
120 x 5
130 x (3 sets of 5)

SSB Squats
Bar x 10
50 x 5
70 x 5
80 x (3 sets of 5)

Everything felt nice and easy as it should at those weights!

Tuesday 13/11/2018

Military Press
Bar x 10
25 x 10
30 x 10
32.5 x (3 sets of 10)

Inverted Rows
4 sets of 8

DB Curls
10kg dbs x (4 sets of 10)

Taking baby steps on the pressing movements at the moment. Pain was a bit worse the next day so may have to reconsider my options. In general I am just taking it super easy. I don’t want to do anything serious until I feel healthy again.

Alf Veedersane · 14-11-2018 10:01pm

Maybe try some pressing with DBs. Neutral grip perhaps.

Squatman · 11-02-2019 4:21pm

Alf Veedersane wrote: »

Maybe try some pressing with DBs. Neutral grip perhaps.

you still alive?:D

Alf Veedersane · 11-02-2019 4:53pm

Squatman wrote: »

you still alive?:D

I am but Pavel's left shoulder exploded and he can't type.

5/3/1 for Middle aged Fat Guys!

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