5/3/1 for Middle aged Fat Guys!

Pavel66 · 14-12-2009 9:36pm #1

First a little background info

I am 43 years old and have been lifting weights on and off for about 10 years. I was a typical gym goer – just doing a sort of bodybuilding style split routine with no real plan.

In the last 8 months or so I started to become dissatisfied with this and wanted more (mid-life crisis maybe!). After searching the internet I came across Mark Rippetoe’s book Starting Strength and started to squat for the first time in my life! I was so inflexible that this was pure agony. I stuck with it and eventually it became a little easier – I then even plucked up the courage to try deadlifting!

After further research I happened upon Jim Wendler’s 5/3/1 program. After purchasing this and reading it, I realised that I had found what I was looking for! In August 2009 I tested my max in the 4 lifts and started my first cycle of 5/3/1.

My maxes were as follows: Bench: 115, Squat: 135, Press: 70, Deadlift: 160. This equated to training maxes of Bench: 103.5, Squat: 122, Press: 63, Deadlift: 140. Due to circumstances (job, kids etc) I train at lunchtime and can only fit in about 35 minutes 4 days a week. This meant I could train one main lift a day with no time for assistance work or as Wendler calls it "I’m not doing jack sh1t".

After a couple of cycles I teamed up with Brutusthebarber as we were both training at lunchtime in the Hercs. This speeded things up a bit and I was now able to fit in a small amount of assistance work on the upper body days. We would do 3 sets of chins on bench day and 3 sets of dips on press day.

Pavel66 · 14-12-2009 9:38pm

I won’t bother posting my previous training, but here are some of my rep records taken from various weeks to give you some idea of how I progressed.

Cycle1
Bench: 92.5 x 10
Squat: 110 x 10
Press: 55 x 9
Deadlift: 125 x 8

Cycle 2
Bench: 100 x 8
Squat: 115 x 10
Press: 62.5 x 5
Deadlift: 137.5 x 7

Cycle 3
Bench: 102.5 x 8
Squat: 120 x 8
Press: 65 x 3
Deadlift: 142.5 x 6
　
Cycle 4
Bench: 100 x 9
Squat: 122.5 x 9
Press: 60 x 7
Deadlift: 140 x 8
　
I have now completed 4 cycles and competed in my first Powerlifting meet – see next post.

Pavel66 · 14-12-2009 9:43pm

Saturday 12 December 2009

My first Powerlifting meet – Hercules Club Championships 2009

Weighed in at 11am – 98 kilos.

Lifting started at 2pm when Olympic lifting ended.

Squat

130
140 PR
150 PR

Bench

110
120 PR
125 - fail

Deadlift

150
165 PR
175 PR – this lift was dedicated to my dad who died on 30/11/2009 after a 3 year struggle against cancer

Total: 445

Observations:

I was absolutely delighted with my performance! I really enjoyed the day, although I wasn’t expecting it to go on for so long – my first lift was about 2pm and my last lift about 6pm! By the time I got to the DL warm up I was wrecked. A 120 warm up felt like 160 and my lower back had really tightened up from the squats.

Another thing I had to learn fast was what and when to eat during all this. I had brought a big tub of tuna and rice with me, but James Hanley advised me that this would not be a good idea. So off we marched to Tesco’s and stocked up on cereal bars, Jaffa Cakes and caffeine drinks! I snacked on these throughout the comp and it seemed to keep me going.

The atmosphere was great with all the lifters really supporting each other. I am normally a quiet guy but found myself roaring and shouting before each of my 3rd attempts! I got so psyched up for my last bench that I forgot to pause and wait for the press command!

I have read a few of the logs here and know that some of you are getting ready for your first competition, so if any of this helps that’s great. Feel free to ask any questions. I will try and post some vids when I figure out how to do it!
　

Pavel66 · 14-12-2009 11:36pm

Here are my three best lifts from the club champs - squat 150, bench 120, deadlift 175. Comments welcome.....

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

https://www.youtube.com/watch?v=2L2jetm7sh0

https://www.youtube.com/watch?v=Q6IGrhd8Dig

Hanley · 14-12-2009 11:52pm

Didn't get to see any of your deadlifts on saturday... but there's a couple of things I'd say;

-get your stance in a bit and hands closer together
-hips lower for more leg drive
-be more patient at the top
-pull the legs of your singlet up high and get talc on your quads to smooth lockout

Pavel66 · 15-12-2009 9:10am

Thanks. I will work on those points in my next deadlift session.

jayoo · 15-12-2009 9:48am

5 PRs at your first meet, Show off

, brill work

Pavel66 · 15-12-2009 10:05am

Thanks! I think PRs at your first meet are easy enough. Now it gets hard. I didn't think people would actually read my log - the pressue is on!

jayoo · 15-12-2009 10:09am

That squat flew up, i think 160 is def in those legs if not more

kevpants · 15-12-2009 12:04pm

Well done on your first comp. Now you've a total against your name you can improve on. Oh and don't let Hanley bring you over to the Jaffa Cake side, if I ever see one of those again after last years single lifts I'll puke!

Pavel66 · 15-12-2009 2:54pm

Jayoo - yeah maybe 160 in the single lifts on 23/01. Thinking of doing squat and bench

Kevpants - thanks! Yeah, I will have to think about the Jaffa Cake issue - probably not a good long term nutritional plan!

I must study both your logs now to see if I can learn anything.

cardio,shoot me · 15-12-2009 8:59pm

wow sqaut looked really easy man! your good for more!

brutusthebarber · 15-12-2009 9:05pm

Good to see the log up and running!!

As the lads have said the squat was very easy.

@Kevpants.. man those jaffa cakes were a life saver!

Pavel66 · 16-12-2009 4:46pm

First day back training since the club champs on Saturday. Met Brutus at Lunchtime in the Hercs and we did some general stuff.

Chest supported rows 3 x 10
Face Pulls 3 x 10
Side delt raises with light DBs 3 x 10
DB curls 3 x 10
Dips 3 x 10

Haven't used DBs or done any curls in about 8 months - felt like a bodybuilder!

Didn't really have a plan just getting back into it! Where my right tricep attaches to my elbow is still very sore - been like that for a few weeks now:(

Pavel66 · 20-12-2009 4:58pm

Haven't trained since Wednesday. I am back in the gym tomorrow and I am planning a sort of "getting back ito it after a competition" 5/3/1/ week. I will do 50/60/70 % on my work sets and then start cycle 5 of 5/3/1 on the 28/12. This will give me a deload week right before the single lifts.

Goals for single lifts - Squat 160 and Bench 125

Must get some of that super duper shake from Brutus!

Pavel66 · 21-12-2009 2:34pm

Unfortunately due to circumstances beyond my control I will not be able to get to the gym today. I will double up tomorrow with bench and squat.

I have decided to post my goals for the IDFPA nationals in March. I am currently a fat 98 Kilos and intend to compete in the under 90 kilo class. My goal is a 500 kilo total in the unequipped section.

I obviously have to check my form nearer the event but the rough breakdown I have in my head is Squat 170, Bench 130, Deadlift 200.

I have made it public now, so the pressure is on:D

Pavel66 · 22-12-2009 8:41pm

Warm up 5/3/1 week in preparation for Cycle 5 starting next Monday.

Squats

Warm up

Bar x 5
40 x 5
60 x 5

Work sets

70 x 5
85 x 5
100 x 5
110 x 5 - felt very heavy

Bench

Warm up

Bar x 5
40 x 5
50 x 5

Work sets

60 x 5
70 x 5
80 x 5
90 x 5 - felt very heavy

Chest Supported Rows - 2 light warm up sets then 3 x 15 with 90 kilos.

Didn't feel too bad, but Right elbow and shoulder a bit sore
afterwards.

Patto · 23-12-2009 4:27pm

Good blog Pavel66. 3 weeks into my first cycle of 5/3/1 nice to see someone else's experience. What height are you? How much assistance work have you been doing?

Pavel66 · 23-12-2009 11:52pm

Thanks Patto. I am 5' 10". As I outlined in my first post I have very little time to train so for the first 2 cycles I did no assistance work. After I started training with a partner it speeded things up a bit and I now do 3 sets of chins and 1 or 2 sets of chest supported rows on bench day and 3 sets of dips on military Press day.

I don't usually have time for any assistance work on squat or DL day but the odd time I do I just add some ab work. I seem to be able to make progress on this amount of work but it may be to do with my age (43), a young guy may need more volume.

Pavel66 · 24-12-2009 6:04pm

Military Press

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

Deadlift

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

Dips (bodyweight)

3 x 15, 12, 9:(

Assistance work does not seem to be my strongpoint!

Cycle 5 week 1 of 5/3/1 starts on Monday - squat and bench

Pavel66 · 28-12-2009 7:33pm

5/3/1 Cycle 5 Week 1

Squats

Warm up

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

Work sets

92.5 x 5
107.5 x 5
120 x 10 PR

Assistance squats

70 x 12
70 x 12
70 x 20:eek: - Forced into this by Hanley and Brutus - fcukers! I was wrecked afterwards

Bench

Warm up

Bar x 5
40 x 5
60 x 5

Work sets

75 x 5
85 x 5
97.5 x 10 - needed 12 for a PR:(

60 x 10 x 3

Chest Supported Rows - 2 light warm up sets then 3 x 15 with 100 kilos.

I was very happy with the 120 x 10 - it was tough but I think there is more in the tank. The set of 20 nearly killed me - I was out of breath for about 10 mins and my lower back had a crazy pump!

Didn't feel great on the bench, it seems to have gone a bit haywire lately. Felt strong on the rows!

Thanks to Hanley and Brutus for the help, encouragement and abuse!

brutusthebarber · 28-12-2009 8:07pm

"We should take the hooks to make sure he does the 20":pac::)

I felt the same today with my bench but you have to remember that you did a max set on the "5" day AND 20 reps for the first time ever! It is going to take it out of you no matter how rested you are.

Great work today.. see you thursday!!!

Pavel66 · 29-12-2009 3:51pm

I love the feel of squat soreness in the mornin:D

https://www.youtube.com/watch?v=Jq3X14Ngw8o

Special Offer: Power-bellies half price while stocks last:p

brutusthebarber · 29-12-2009 3:54pm

Defo more in the tank!!:cool:

Pavel66 · 30-12-2009 1:39am

Sorry Jim, I am giving up 5/3/1, This is the real deal!

https://www.youtube.com/watch?v=O7xrr8XQ_-Y

Pavel66 · 31-12-2009 9:07pm

5/3/1 cycle 5 week 1

Deadlift

warm up

60 x 5 x 2
80 x 3
90 x 3

work sets

105 x 5
120 x 5
135 x 8

Military Press

Warm up

Bar x 5 x 2
25 x 5
30 x 5

work sets

37.5 x 5
45 x 5
50 x 13 PR

Assistance work

Dips 3 x 15, 12, 8
Lat Pulldowns 2 x 10 with 75kg

The minute I started to deadlift I knew it wasn't going to be a good day. My lower back was so fatigued it wasn't funny! It just got worse as I went on. I needed 135 x 10 for a PR, but the 8 nearly killed me. Afterwards my lower back felt as bad as after the squats on Monday.

If you're wondering why the military press is so low, it's because it wasn't going well lately and I have decided to reset it. The good news is I set a PR! Dips were rubbish.

Stepped on the scales after training - 100.4:eek:

Pavel66 · 03-01-2010 9:18pm

I have been off work for a while but it's back to the grind tomorrow! This means a return to my usual training schedule - 4 lunchtimes a week, 35 mins each session!

It will be interesting to see how long I can make progress with such a small amount of volume

Pavel66 · 04-01-2010 9:22pm

5/3/1 cycle 5 week 2

Bench Press

Bar x 10
40 x 5
60 x 5

Work sets

80 x 3
90 x 3
102.5 x 8

60 x 10 x 2

Assistance work

NG chins 3 x 6, 5, 5
Chest supported rows 2 x 12 with 90 kilos

Squats

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

work sets

100 x 3
112.5 x 3
127.5 x 8 PR

75 x 10 x 2

Can't get to the gym again until Thursday so had to fit bench and squat in today. I didn't feel good on the bench, but managed to equal my PR - I was aiming for 9 but only managed to get it about an inch off my chest.

My chins suck as usual:(

Very happy with the squats

Pavel66 · 07-01-2010 10:00pm

Walking to the gym today I slipped on the ice and all 100kg of me came crashing down on my right hand. Click on the attachment to see the result....

I then foolishly completed my workout! (see next post)

Pavel66 · 07-01-2010 10:25pm

5/3/1 cycle 5 week 2

Military Press

Bar x 5 x 2
30 x 5

Work sets

40 x 3
47.5 x 3
52.5 x 10 PR

Dips

3 x 15, 10, 8

Close grip underhand pulldowns - 3 x 10

When I got to the Hercs I was a bit shaken up after my fall (see above). I probably should have skipped training and went back to work! There was a fair bit of blood coming from the cuts on my hand and one of the lads cleaned it up with TCP and put a couple of plasters on it for me (thanks Patsy!).

I don't know if it was the fall or if I was just feeling bad but I felt awful during the entire workout.

Military Press - A PR but not a good one considering I got 50 x 13 last week! I was seriously struggling after 5 and only pig headedness got me to 10. The last rep took about 20 seconds to lock out!

Dips - Not really sure how I even managed to do dips at all :eek:

Pulldowns - used an underhand grip and light weight to try and hit my biceps! It seemed to work. I super-setted these with the dips to save time. Brutus keeps telling me that curls will help my elbow soreness -obviously I will try anything to avoid curls

Overall not one of my more enjoyable training sessions. I was supposed to deadlift tomorrow, but that is now out of the question as I cannot even close my right hand

Not sure when I will be able to train again ....

brutusthebarber · 07-01-2010 10:33pm

Sh!t Pavel... Hope the hand gets better.. Respect for getting through the training!!!

If you miss tomorrow you have till Monday to rest the hand!! Won't do any harm at all man.

Pavel66 · 10-01-2010 10:03am

My hand is a bit better today. The swelling is gone down, but my wrist is very painful if I apply any pressure at all. Probably caused most of the damage myself by training on it

I should be able to squat but I definitely won't be able to do any benching. I think the squat will be my only lift at the single lifts in Mullingar.

If I am able to get to the gym tomorrow I will test it out - damn snow :mad:

Pavel66 · 12-01-2010 9:22pm

Monday 11 January 2010

5/3/1 Cycle 5 Week 3

Squat

40 x 5 x 2
60 x 5
80 x 3
90 x 1

Work Sets

107.5 x 5
120 x 3
135 x 5 PR

"Assistance Squats"

75 x 10 x 2

Today should have been my Bench day, but my wrist is now a kind of dirty yellow colour and quite painful if any pressure is applied to it. I put on a pair of wrist wraps fairly tight and it enabled me to squat.

They felt tough as always! The first two work sets felt heavy, so I didn't really know what to expect for the final set. I had never done this weight before for reps so anything over one would be a PR! The first 3 weren't too bad but 4 and 5 were all out efforts - they took an eternity to get up.

Not sure what to do for the rest of the week as I definitely won't be able to do Military Presses. Not sure about pulling movements yet - might test it later in the week with some light pulldowns. Probably just do some abs and lower back and maybe squat again on Friday or Saturday.

Pavel66 · 12-01-2010 9:25pm

Squat Assistance work

Standing Abs 3 x 20
Pull throughs 3 x 20

Hand/Wrist Rehab

Very light lat pulldowns 3 x 10
Very light tricep press downs 3 x 15

My lower back was on fire after the pull throughs - a very effective movement!

Hand and wrist felt ok on pulldowns and tricep press downs. I think this is because I can keep my wrist fairly straight in these movements.

Bench and Military Press are still off the menu.

Pavel66 · 14-01-2010 11:39pm

Light shoulder session to test out the wrist

Side delt raises 3 x 10
Rear delt raises 3 x 10
Front delt raises 3 x 10

DB Military Press 5 x 10

My wrist felt fine during all this apart from a small bit of discomfort during the Military Presses.

During the side raises my elbow was very painful and it's even more painful now :eek:

It's right where the muscle on the front of my forearm attaches to my elbow. Someone told me that it is tennis elbow - they didn't tell how to treat it though!!

cardio,shoot me · 14-01-2010 11:44pm

ice that sh1t!

Sangre · 14-01-2010 11:57pm

Just googled pull-throughs.

You wouldn't want to be shy doing them in the gym!

Davecrtmac · 15-01-2010 12:02am

well done, gives me a little inspiration !

Pavel66 · 16-01-2010 12:09pm

Glad to be of help Dave

Pavel66 · 16-01-2010 9:15pm

With one week to go to the single lifts I decided to work up to my opener in singles

Squat

Bar x 5
40 x 5
60 x 5
80 x 3
90 x 1
100 x 1
110 x 1
120 x 1
Belt on
130 x 1
140 x 1 - see video below

Standing abs - 3 x 20

Happy enough with the squats - the 140 is actually a training PR

.

Not too sure about the depth - comments welcome ...

Pavel66 · 16-01-2010 9:16pm

Squat 140 kilos

https://www.youtube.com/watch?v=C5x2V7TBvdo

brutusthebarber · 17-01-2010 2:43pm

Good job! Looked fairly easy.

Can't seem to pause it at the right time for depth:D On first glance it looked like you hit parallel.

You'll sink them on the day!!

Hanley · 17-01-2010 5:09pm

Pavel66 wrote: »

Squat 140 kilos

https://www.youtube.com/watch?v=C5x2V7TBvdo

It's hard to tell how close it is cos of the way the angles are w/ the rack and kettlebell rack, but judging by that you might need another 2-3 inches just to be sure. Looked nice and easy tho so shouldn't be a problem.

Pavel66 · 18-01-2010 9:56pm

Wrist and Elbow rehab session!

Light Barbell Curls - 5 sets of 10

Light Tricep Pressdowns - 3 sets of 15

Bench Press

Bar x 10 x 2
40kg x 10 x 3

This was my first Bench session since hurting my wrist - I'm back baby

Pavel66 · 20-01-2010 9:41pm

More Wrist and Elbow rehab

Chest Supported Rows

2 x 15 with 50kg
2 x 15 with 60kg

Dips

3 x 10

The ligaments in my wrist felt a tiny bit sore during the rows - well, I think it was the ligaments?

I took a bit of a chance doing dips, but the wrist held up surprisingly well

I still can't risk competing in the bench on Saturday though

Just found out that there is a Joe Dolan statue in Mullingar :cool:

Pavel66 · 23-01-2010 8:47pm

IDFPA Single Lifts - Mullingar 23/01/2010

As explained above I could only compete in the squat due to injury.

1st attempt - 140kg - good lift

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

2nd attempt - 150kg - good lift

https://www.youtube.com/watch?v=32UZ3fj-Sjw

3rd attempt - 160kg - no lift :eek:

https://www.youtube.com/watch?v=pIHwU4QuLsA

Pretty disappointed really .....

Just wasn't in the zone at all today

cardio,shoot me · 23-01-2010 10:32pm

the rack was pure ****e unlucky man, 150 was fast as hell!

Pavel66 · 26-01-2010 8:58pm

Wasn't going to train today but I got a text from Brutus, so .....

Bench Press

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

Chest Supported Row Machine

50 x 10
60 x 10
70 x 10
80 x 10 x 2

I decided to test my wrist on the bench and it felt fine

I am going to start the next cycle of 5/3/1 next Monday. I can't wait to start benching and deadlifting again. I will probably skip the deload and run 2 cycles back to back. It seems like forever that I have been unable to do any proper upper body work.

Hanley · 26-01-2010 10:58pm

Ah yeah... NOW you start benching again :P

Good showing on Saturday. I know ya didnt' come out with what you want, but all things considered it went well imo!

Pavel66 · 27-01-2010 10:02pm

Yeah, my aim is to bench 150 raw before you

I wasn't happy with Saturday tbh. I was very unfocused, but I have more or less figured out why. Won't make same mistake in Tullamore :cool:

BTW thanks for your advice on the day and for filming my lifts

Pavel66 · 27-01-2010 10:05pm

Squats

Bar x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5

Military Press

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

Session felt hard enough - hopefully get me in shape for start of 5/3/1 next week.

What I am thinking of doing on the 3rd week of each cycle is not maxing out on the 3rd work set, just doing the required reps i.e. one. Then doing a few heavy singles to get used to the feel of heavy weights for the Nationals in March.

We will see how that goes....