5/3/1 for Middle aged Fat Guys!

Friday 19/03/10

Squats

Bar x 10
40 x 5
60 x 1
80 x 1
100 x 1
120 x 1
130 x 1
145 x 1 x 2

Just worked up to my opener. Had to take it twice as my spotters said I didn't have the depth on the first one - got it the 2nd time

The next time I touch a bar will be in Tullamore....

IDFPA National Championships (27/03/2010)

Squat

I arrived at Dolan’s Gym at 8.40am and weighed in at 99.5 kilos. This was perfect as I was competing in the Masters 1 under 100 kilo class. I was told the first 3 flights were being fully completed before the 100kg and the 110 kg class started so I wouldn’t start until 3pm.

I prepared myself mentally for this and settled in to watch the lifters in the lighter weight classes. As it turned out it was after 5pm before I started lifting. My opening squat was 140. This is a weight I have done 6 reps with in training. I walked up to the bar, took the weight out and stepped back. I waited for the squat command and went down and promptly fell on my ass :eek:

I was in a state of shock and couldn’t understand what had happened. I had to figure it out fast though, as I needed to give my second attempt into the officials. Rob advised me to go 140 again to get my confidence back. This was good advice, but I walked up to the table and heard myself saying 155!

This was the most nerve-wracking lift of my short career. When I walked out from the rack with the bar on my back I forced myself to stop and think. This seemed to do the trick as I nailed the lift and got three whites. I was so relieved and drained that I felt like going home right there.

I pulled myself together and called for 160 on my 3rd lift and nailed it again – 3 whites!

IDFPA National Championships (27/03/2010)

Deadlift

It was about 7.45pm now and I was losing the will to live! My plan was 170, 185, whatever. I figured I only had two attempts in me! I hit the 170 easily – 3 whites. Next up was 185, a 10kg PR. I grabbed the bar and pulled with everything I had and locked it out. I was shocked to get 2 reds and 1 white (from the front judge). I asked and was told it was for hitching. Looking at the video I honestly don’t see anything wrong with the lift - I welcome comments from more experienced lifters.

I gave in 190 for my 3rd attempt. I was totally drained as I approached the bar. I gripped the bar and pulled. The weight moved slowly off the platform and I honestly thought I wasn’t going to make the lift. Somehow I just kept pulling – I honestly think it was because I had gripped the bar so tightly, I actually couldn’t physically let it go!

I was about 3inches from lockout and shaking like a lunatic for what seemed like an eternity and then I somehow remembered to push my hips through (this probably had something to do with Kevpants shouting "push your hips through") and locked it out! I got the command to lower the bar and waited anxiously for the decision - 2 whites and a red!

I raised my arms in triumph and said silently – thank fcuk that’s over!
I totalled 460 and thoroughly enjoyed the day (believe it or not). I set many PRs and learned loads about myself and the sport of Powerlifting!

Finally I would like to thank the following people. I have probably left out some and I apologise for this

Support on the day – Rob, Hanley, Joe, Anthony, Eric, Kev, Paul.

Transport – My brother Brian (also for the single lifts), Rob for hanging around and bringing me home.

Videos – Rob, and I think Joe filmed me also!

Love and Nutrition – My wife Jennifer – nothing comes out of a jar in our house. Even her pasta sauce starts with onions, garlic and olive oil!

Training – Rob, Hanley, Ger Smith (for showing a nobody how to deadlift in the Hercs one lunchtime – you will never know how much that meant to me), Bill Healy, Mark Fitzgerald, James Fleming. Billy Kidd, Martin and Maurice

My Parents - who were both taken from me recently by that horrible disease cancer. You still give me inspiration and strength!

Finally my two sons Lochlann and Cormac – You two are the reason I do this sh1t!

Thanks Joe. Definitely put them up, might be useful to see things from a slightly different angle.

Hanley wrote: »

That first squat is the thing youtube legends are made of

It was deliberate - I am hoping to launch my career in reality TV

First Day Back!

Bench Press

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

Chest Supported Row Machine - 3 sets of 10 with 80kg

Felt good to be back. The session was easy enough. My plan for the next while is to build up over the next 2 weeks and start an all out 6 week diet phase on Monday 19 May 2010. During this time I will train 3 days a week. Monday - Squat, Wednesday - Bench, Friday - Deadlift.

I won't do 5/3/1 during the diet phase. I will be cutting carbs fairly low and don't really want to worry about setting rep records every session.

I haven't worked out the details yet but I will keep the reps low, in the 3-5 range, and add a bit of weight each week. I will then be on 2 weeks holidays with the wife and kids and plan to get stuck into 5/3/1 training when I get back.

Squats

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

Bicep Curls

Bar x 10 x 4

Squats and bicep curls - gotta get your priorities right :cool:

Bench Press

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

Chest supported Row Machine - 4 sets of 10 with 90kg

90 felt heavy on the bench

Legs still quite sore from the squats on Monday - what a baby

Squats (and Curls!)

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

Bicep Curls

Bar x 10
30 x 10 x 3

My intention was to do 3 sets of 5 with 110 in the squat, but when I got to the gym I decided 110 just didn't seem right....

I am enjoying being part of the bicep curl craze

In other news I started my low carb diet today. The plan is 12 days of very low carb based on the diet in the Shelby Starnes E-book that Brutus gave me. The 13th day will be an all I can eat extravaganza. The 4 weeks after that will be high carb on gym days and low carb on non gym days. After that I don't know.....

I'm just sick of carrying so much fat around :mad:

Bench Press

Bar x 10
50 x 5
70 x 5
80 x 5
95 x 5 x 2

DB Shoulder Press - 3 sets of 10 with 15kg dumbbells

Tricep Pushdowns - 4 sets of 10

Third day of very low carb diet and still feeling ok . The 2 sets on the bench with 95 felt quite heavy. All the preceding sets flew up.

First time doing shoulder work since I got injured doing the Military Press in 5/3/1. I had to fight to get the last couple of reps on each set.

I have decided to add some direct tricep work to my routine to see if it helps my bench.

Squats

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

Bicep Curls

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

I'm on the 10th day of my 12 day low carb diet, so I was very happy to get those squats in. I felt a bit nervous before hand as my energy levels are pretty low at the moment. I felt pretty much ok up to day 9, when all of a sudden I was really tired. I presume my muscles are finally glycogen depleted.

Curls are curls

Can't wait for Saturday

Saturday 1/05/2010

Deadlifts and Donuts!

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

chest supported rows

100 x 10
110 x 10 x 3

Bicep Curls

Bar x 10
25 x 10
30 x 10
35 x 5
42.5 x 5
42.5 x 4 Biceps just died half way through 5th rep

Deadlifts felt good up tp 140. 150 x 3 felt heavy and 160 felt very slow :eek:

Did my curls with a powerlifting bar on the weightlifting platform - no shame

First day of carbs so celebrated with a post workout feed of donuts and protein shake!

Bench Press

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

Tricep Pushdowns

20 x 10
30 x 10
35 x 10 x 2

I felt sh1te on the bench. The 105 nearly killed me - I even managed to pull a muscle on the outside of my left arm on the last rep.

The numbers on the pushdowns don't mean anything as all machines are different. Just recording them to keep track of progress.

Wanted to do some DB shoulder presses, but ran out of time.