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RE: FAT PETE'S TRAINING LOG - Mar. 21 2005 8:07:24
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Fat Pete
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From: Tyldesley United Kingdom
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Saturday, 19th March
Deadlift start 13.00
70k x 12
150k x 8
190k x 5
220k x 3
250k x 1
250k x 1
250k x 1
190k x 1
End 14:00
SpongeBob, it's 65K on the bar, I count the carriage on the machine as 20K, which is probably about right
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RE: FAT PETE'S TRAINING LOG - Mar. 22 2005 8:13:02
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Fat Pete
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Monday, 21st March
Flat bench, start 16:55
20k x 20
70k x 12
100k x 8
120k x 5
130k x 3
152.5k x 1
152.5k x 1
152.5k x 1
122.5k x 5
That last single was pretty damn hard, arse stayed down though, so no worries. End 17:40
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RE: FAT PETE'S TRAINING LOG - Mar. 24 2005 10:53:15
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Fat Pete
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Wednesday 23rd March
Squat, start 16:55
80k x 5
80k x 5
130k x 5
180k x 5
230k x 5
230k x 5
230k x 5
230k x 5
End 17:45
Confidence was high at the start and the first three sets went splendidly, but my oh my, that fourth set emptied the tank. A fifth was out of the question. It was literally like running out of petrol. But at least progress was made, a fourth set has been done, but this is hard and this is slow, but there will only ever be one winner. Six days to next time.
I could do with some between-set entertainment to stop my mind from wandering.
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RE: FAT PETE'S TRAINING LOG - Mar. 24 2005 11:47:20
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jonnymills
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Good squatting pete. I'm enjoying the journal. What does a typical day's diet look like for you? I need some ideas to gain weight. Thanks
< Message edited by jonnymills -- Mar. 24 2005 11:48:43 >
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RE: FAT PETE'S TRAINING LOG - Mar. 24 2005 17:32:51
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Fat Pete
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Thursday 24th March
Shoulder start 15:00
Seated military press
20k x 20
50k x 5
60k x 5
70k x 5
80k x 5
87.5k x 5
87.5k x 5
87.5k x 5
87.5k x 5
87.5k x 5
End 15:40
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RE: FAT PETE'S TRAINING LOG - Mar. 24 2005 17:42:27
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Fat Pete
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Jonnymills. Typical days diet as follows:
6.00 am two bowls ready brek, 1 protein drink, 1 banana
9.30 two low fat yogurts, 1 banana
10:30 two roast beef salad sandwiches
12:30 Dinner, works canteen, if a rice dish, curry, spag bol etc, then I have two, if a more english type dish, roast beef etc, the only one but double up on the roast beef or what ever. So two portions of roast beef, plus veg plus roast spuds. Usually a barm cake is had with dinner, then a diet coke. Mainly cos I like belching.
14:30 two more yogurts, plus apple, plus orange
17:00 Train
18:30 Protein drink
19:30 Chicken breast and rice, four slices of brown bread.
22:00 Supper : toasted teacake
Never actually counted up calories or grammes of protein etc as life to to short.
Good luck in your training, those are no mean lifts you have there.
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RE: FAT PETE'S TRAINING LOG - Mar. 24 2005 17:56:09
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jonnymills
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Thanks pete,
I found your diet information very interesting, and I'm going to use some of the ideas to help me. With you on the counting grams of this and that - just eat!
Thanks for the compliment, what are your pb's out of curiosity?
Thanks
Jon
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RE: FAT PETE'S TRAINING LOG - Mar. 29 2005 11:24:05
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Fat Pete
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Saturday 26th March
Deadlift start 13:00
70K X 5
70K X5
120K X 5
170K X 5
200K X 3
200K X 3
200K X 3
END 14:00
Fat Pete's old bones neded a little more time hence the light session. A training rethink is underway. An ex powerlifter at the gym has given me some ideas, will discuss with Little A before informing the media
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RE: FAT PETE'S TRAINING LOG - Mar. 29 2005 11:30:53
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Fat Pete
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Monday 28th March
Gym closed so off to train with Little A at his emporium of pain. start 14:45
Bench: 20k x 20
70k x 12
105k x 8
125k x 5
135k x 3
155k x 5
155k x 5
155k x 5
125k x 5
end 15:30
Jonnymills, my best lifts are: bench 170kg, squat, 275kg, deadlift 280kg. The bench was done in the middle of last year, the squat at the end of the year, but the deadlift was two summers ago, the bench was raw, the deadlift was using a belt only, the squat was using belt and knee wraps, no suit. I'm not a big fan of lifting equipment, I have no objection to others using it, but it is not for me, body weight is currently 19 stone 8 ish
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RE: FAT PETE'S TRAINING LOG - Mar. 29 2005 11:46:06
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Fat Pete
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At the start of the year I decided to change my existing routine to one that revolved around the three main lifts. This was due to the fact that no progress was being made on the deadlift, and the method that had previously worked had now failed. No room for sentiment - it had to go. The only reservation I had was that deadlifting and squatting in the same week might get too much for my old bones. In view of the difficulty of the last two squat sessions and Saturdays deadlift a rethink has been underway.
Next month I shall be forty nine years old, which is by no means old, but on the other hand I am no spring chicken, I shall therefore move to three training days per week, Monday, Wednesday and Saturday, but on a four way split, squats, bench, deadlift, bench again. This mean the split will no longer fit into one week, so I will squat on monday of week one, wednesday of week two, Saturday of week three and not at all of week four. Deadlifts will also be done three times in four weeks, the advantage of this is that squats are now ten days apart, as are deadlifts, so the legs / lower back get five days off before getting hit again, but bench (which is my weakest area) get hit every five days instead of every seven, which I believe I can live with. Hopefully the extra rest between squats and deadlifts will enable me to get things moving again. I'll keep you posted. The actual workouts are not going to change, only the frequency of them.
Suggestions and comments are welcome, but a sad fact of life is that as you get older, the first thing to go are you powers of recuperation.
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RE: FAT PETE'S TRAINING LOG - Mar. 29 2005 11:48:14
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Fat Pete
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Just noticed a very obvious mistake on the bench routine for Monday, the 155 lift were of course SINGLES, not sets of five. In my dreams maybe.
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RE: FAT PETE'S TRAINING LOG - Mar. 29 2005 15:31:59
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jonnymills
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Pete
Those are some pretty awesome lifts. Do you compete? The BWLA unequipped competition seems perfect for you.
Did you go to Adlington with Little A? I'll be back up there shortly, what did you think of it (if it was there you went!)?
I think it is a very sensible thing that you have done with your routine. Like you said, recovery is vital (especially for us natural guys!), and your new split should help you there. One thing I'm not certain about (if you don't mind me asking!) is why do you do so many sets with the same fixed weight? I'm not criticising you here, just trying to get an understanding of why you do what you do?
Thanks Pete
Jon
< Message edited by jonnymills -- Mar. 29 2005 15:32:39 >
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RE: FAT PETE'S TRAINING LOG - Mar. 29 2005 18:48:08
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Little A
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quote:
ORIGINAL: jonnymills
Did you go to Adlington with Little A? I'll be back up there shortly, what did you think of it (if it was there you went!)?
Nah, we were in Wythenshawe on this occasion Jon
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RE: FAT PETE'S TRAINING LOG - Mar. 30 2005 8:25:50
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Fat Pete
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Jon, There is an explanation of the training at the bottom of page one, but the main point is that the 5 x 5 come after 3 singles and three singles, while being great fun, is not much by way of volume. So when the big singles stop it's payback time, and you have to get the volume back. The relatively light weights mean it's fairly easy at first, and the tiny increments mean you don't really notice it getting harder, for a while at least, but your body weight will go up, you do get bigger and your confidence grows with every week. The total rise over the whole phase is twenty kilos, the first ten should be OK, ten to fifteen should be hard, and fifteen to twenty means you end most workouts praying for death and cursing Little A. (You will come to realize that anything slightly unpleasant in Fat Pete's life is Little A's fault) but at this point the end is in sight and when reached, your newfound size, strength and confidence mean several new PB's in the weeks to come, plus the sheer joy of heavy, low volume workouts.
I have been to Adlington once, one Saturday and we were the only two there, so the atmosphere was lacking, plus Little A found it hilarious when the old fat fool, picked up a bar with what appeared to be 25 kilo sized discs on the end but which actually weigh about 57 kilos. He did tell me the bar was 140 kilos but it just don't look it. Guess it must take a while to get used to that. Oh how he laughed. I guess it must be a great place when there's a few in, and there's nothing it's short of equipment-wise. It even had a T-bar rower, and it's a long time since I saw one of those.
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RE: FAT PETE'S TRAINING LOG - Mar. 30 2005 8:35:41
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Fat Pete
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Jon, got carried away with the previous answer (Little A's fault again) forgot the first bit. I don't compete, although certain forces are trying to convince me to in light of my age, mainly because I never really thought that much about it, but now my thoughts have turned that way I have to say I am appalled by the attitude to drugs in sport. It now transpires that almost every drug known to man enhances performance in some way, and whilst I don't take what the public at large would call "drugs" I don't live the pharmaceutically pure existance the tossers who run the sport seem to thing I should. When these oafs stop wasting millions on out of season testing and put that money into encouraging young talent, then maybe. But as it stands now , unlikely. Recreational activites should be fun, and these morons have removed it all for competitive people, so that is no place for fat Pete. Life's too short.
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RE: FAT PETE'S TRAINING LOG - Mar. 31 2005 8:19:03
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Fat Pete
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In the immortal words of Fred Flintstone YABBADABBADOOOO!!!!!!!!!!!
Wednesday 30th March, Legs start 17:10
Squat:
70K x 5
70K x 5
120K x 5
160K x 3
200K x 3
230K x 5
230K x 5
230K x 5
230K x 5
230K x 5
End 18:10
A little tinkering with the warm up and finally after three attempts 230 x 5 x 5 is officially history. Whilst by no means easy the last set did not leave me washed up and reduced to rubble as the last set of last week did. If I had to put my finger on one major contributary factor, I would have to say that the easy deadlift session last Saturday played a big role in this, which bodes well for the new training schedule. Day off tomorrow, bench on Saturday, next squats a week on Saturday, that does seem a long time away, hopefully I should be champing the bit by then.
I'm now halfway to the final destination of 240 x 5 x 5, please feel free to raise a glass, from here on in it starts to get serious.
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RE: FAT PETE'S TRAINING LOG - Mar. 31 2005 9:10:37
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Little A
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My glass is raised 
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RE: FAT PETE'S TRAINING LOG - Mar. 31 2005 13:32:58
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jonnymills
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quote:
but at this point the end is in sight and when reached, your newfound size, strength and confidence mean several new PB's in the weeks to come, plus the sheer joy of heavy, low volume workouts.
Thanks for the explanation Pete. So you switch to lower volume workouts for a while after this routine?
Yeah I love Adlington, just been a coward recently and stayed away due to poor strength, which is returning now though, so I shall be back up there shortly.
I'm with you on the drug testing at comps especially for recreational drugs, which have no effect on performance. Surely it should only be performance enhancing drugs that are tested for?
Thanks for taking the time to explain things Pete. I'm enjoying your log and am sure you will reach and surpass all your goals.
Jon
< Message edited by jonnymills -- Mar. 31 2005 13:39:40 >
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RE: FAT PETE'S TRAINING LOG - Mar. 31 2005 13:47:37
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Fat Pete
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You're very welcoe Jon, once I hit 240 x 5 x 5, I go to three singles at 250, then 255, then 260, 262, 265, 267 etc. Thats the part I love. Just going onward and upward till one it just gets too heavy, then its 5 x 5 once more.
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RE: FAT PETE'S TRAINING LOG - Apr. 4 2005 7:59:57
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Fat Pete
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From: Tyldesley United Kingdom
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Saturday 2nd April
Chest, start 11:40
Flat bench:
20k x 20
70k x 12
100k x 8
122.5k x 5
137.5k x 3
157.5k x 1
157.5k x 1
157.5k x 1
125k x 5
Pretty damn good all in all, the third single took a long time, it was always going. The sun is shining and fat Pete has a spring in his step. Roll on Monday
End 12:30
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