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Thread: Singles??

  1. #1
    Registered User Cooper72's Avatar
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    Singles??

    Currently 41 years old. Like many, I've been in and out of the gym since high school. Never really took it seriously until last year when I decided to enter my first PL meet. Placed dead last, but managed to hit PR's in each lift. While it wasn't much, I was officially stronger than I was as a teenager. A few months later, I signed up for a push-pull meet and went home with two more PR's. I guess I was hooked.

    Last meet was here in Vegas on March 22. Lifting in the Raw 220 weight class. Can't post the vid yet but finished with 375/275/470.

    Current routine is pretty basic using mainly singles for the big 3. I've actually been on the singles kick for over a year now and while the gains have been slow, I've managed to stay injury free. Knock-Knock!
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  2. #2
    Registered User Cooper72's Avatar
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    04/03/2014

    SQUATS
    45x2
    135x2
    185x2
    225x2
    245x1
    275x1
    295x1
    315x1, 10 sets

    PAUSED SQUATS
    225x2, 10 sets

    CHINS
    1,2,3,4,5,6,7,8,9,10
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  3. #3
    Registered User Cooper72's Avatar
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    04/04/2014

    REVERSE-GRIP BENCH (Paused)
    45x2
    135x2
    185x2
    205x2
    225x2
    235x1
    245x1, 10 sets

    CLOSE-GRIP BENCH
    185x3, 10 sets

    BB ROWS
    135x3
    185x3
    225x3, 10 sets
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  4. #4
    Registered User Cooper72's Avatar
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    04/06/2014

    DEADS
    135x1, 2 sets
    225x1, 2 sets
    315x1, 2 sets
    365x1, 2 sets
    405x1, 10 sets

    SUMO DEADS
    225x1, 2 sets
    245x1, 20 sets
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  5. #5
    Registered User Cooper72's Avatar
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    04/07/2014

    SOHP
    45x3
    65x3
    95x3
    115x3
    135x3
    145x3
    155x3, 10 sets

    EZ BAR CURLS
    Lots
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  6. #6
    Registered User Cooper72's Avatar
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    04/09/2014

    SQUATS
    45x4
    135x2
    185x2
    225x2
    245x2
    275x1
    295x1
    315x1
    320x1, 10 sets

    PAUSED SQUATS (2 ct)
    225x2, 10 sets

    CHINS
    1,2,3,4,5,6,7,8,9,10
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  7. #7
    Registered User Cooper72's Avatar
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    04/10/2014

    REVERSE-GRIP BENCH (Paused)
    45x2
    135x2
    185x2
    205x2
    225x2
    245x1
    250x1, 10 sets

    CLOSE-GRIP BENCH
    135x3
    185x3
    195x3, 10 sets

    BB ROWS
    135x3
    185x3
    225x3
    235x3, 10 sets
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  8. #8
    Registered User Cooper72's Avatar
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    04/12/2014

    DEADS
    135x1, 2 sets
    225x1, 2 sets
    315x1, 2 sets
    365x1
    405x1
    410x1, 10 sets

    SUMO DEADS
    225x1
    245x1
    265x1, 20 sets
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  9. #9
    Registered User Cooper72's Avatar
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    04/13/2014

    SOHP
    45x3
    65x3
    95x3
    115x3
    135x3
    145x3
    155x3
    160x3, 10 sets

    SOHP (DB's)
    40x3
    45x3
    50x3
    55x3
    60x3
    65x3

    EZ BAR CURLS
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  10. #10
    Registered User Cooper72's Avatar
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    04/15/2014

    SQUATS
    45x2
    135x2
    185x2
    225x2
    245x2
    275x1
    295x1
    315x1
    325x1, 10 sets

    HB PAUSED SQUATS
    225x2, 10 sets

    CHINS
    1,2,3,4,5,6,7,8,9,10
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  11. #11
    Registered User Cooper72's Avatar
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    04/16/2014

    REVERSE-GRIP BENCH (Paused)
    45x2
    135x2
    185x2
    225x1
    235x1
    245x1
    255x1, 10 sets

    CLOSE-GRIP BENCH (Paused)
    135x2
    185x2
    195x2
    205x2, 10 sets

    BB ROWS
    135x3
    185x3
    225x3
    235x3, 10 sets
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  12. #12
    Registered User Cooper72's Avatar
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    04/18/2014

    DEADS
    135x1, 2 sets
    225x1, 4 sets
    315x1, 2 sets
    405x1
    415x1, 10 sets

    These were slow. Will probably repeat this weight.

    SUMO DEADS
    225x1, 2 sets
    245x1
    265x1
    275x1, 20 sets
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  13. #13
    Registered User Cooper72's Avatar
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    04/19/2014

    SOHP
    45x3
    65x3
    95x3
    115x3
    135x3
    145x3
    155x3
    165x3, 10 sets

    Couple of third rep grinders in there.

    SOHP (DB's)
    40x2
    45x2
    50x2
    55x2
    60x2
    65x2
    70x2, 2 sets

    EZ BAR CURLS
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  14. #14
    Registered User Cooper72's Avatar
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    04/22/2014

    SQUATS
    45x2
    135x2
    185x2
    225x2
    275x1
    315x1
    330x1, 8 sets

    These felt heavy today.

    PAUSED SQUATS
    225x2, 10 sets

    CHINS
    1,2,3,4,5,6,7,8,9,10
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  15. #15
    Registered User Korr's Avatar
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    Damn didn't know you jumped in to competition.

    I've never lifted for USPA before (your March 22 meet), but would like to in the future.

    What future meets are you planning to do?
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  16. #16
    Registered User Cooper72's Avatar
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    Well I didn't qualify for Nationals this year. I'm still about 50-some pounds shy of making class II. I'll probably do the Nevada Police and Fire Games again (Push-Pull) in August and the USPA regionals next March or April. That should give me plenty of time to get it together.

    Looks like I'm finally able to post a vid. This is from the March meet. Hoping to build from here.

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  17. #17
    Registered User Cooper72's Avatar
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    04/23/2014

    BENCH (Paused)
    45x2
    135x2
    185x2
    205x2
    225x1
    245x1
    255x1, 10 sets

    CLOSE-GRIP BENCH (Paused)
    135x2
    185x2
    205x2, 10 sets

    BB ROWS
    135x3
    185x3
    225x3
    235x3, 10 sets
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  18. #18
    Registered User Korr's Avatar
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    Originally Posted by Cooper72 View Post
    Well I didn't qualify for Nationals this year. I'm still about 50-some pounds shy of making class II. I'll probably do the Nevada Police and Fire Games again (Push-Pull) in August and the USPA regionals next March or April. That should give me plenty of time to get it together.

    Looks like I'm finally able to post a vid. This is from the March meet. Hoping to build from here.

    Nice.

    Looks like you nailed each one of those without too much effort. Each lift flew right up. You have a lot more potential.
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  19. #19
    FREEDOM STRONG! PrivateFreedom's Avatar
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    Well done, sir!

    Best wishes, Private Freedom
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  20. #20
    Registered User Cooper72's Avatar
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    ^ Thanks for stopping by, Brother!
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  21. #21
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    04/25/2014

    DEADS
    135x1, 2 sets
    225x1, 2 sets
    315x1, 2 sets
    365x1
    405x1
    415x1, 10 sets

    Better than last session. Lost form on last single.

    SUMO DEADS
    225x1, 2 sets
    275x1, 2 sets
    285x1, 20 sets

    Still playing with foot placement.
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  22. #22
    Registered User Cooper72's Avatar
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    04/26/2014

    SOHP
    45x3
    65x3
    95x3
    115x3
    135x3
    145x3
    155x3
    165x3, 10 sets

    Not as many grinders but not one set was easy.

    SHRUGS
    135x10
    225x10
    315x10, 3 sets

    EZ-BAR CURLS
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  23. #23
    Registered User Cooper72's Avatar
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    Back from a few days in Madrid where I did nothing but eat and drink.

    05/01/2014

    SQUATS
    45x2
    135x2
    185x2
    225x2
    245x1
    275x1
    295x1
    315x1
    325x1
    330x1, 9 sets

    PAUSED SQUATS
    225x2, 10 sets

    CHINS
    1,2,3,4,5,6,7,8,9,10
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  24. #24
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    Holy hell you looked like you had no trouble at all with any of your lifts at the meet. Nice job!

    Also I've never seen anyone do a reverse grip bench at a meet. Pretty cool.

    Subbed in to follow along!
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  25. #25
    Registered User Cooper72's Avatar
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    ^ Thanks! They definitely felt tougher than the vid shows though. Not sure about the other Feds, but USPA allows reverse and thumbless benching. All my working singles are paused reverse-grip, I just hate typing it all out.
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  26. #26
    Registered User Cooper72's Avatar
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    05/02/2014

    BENCH
    45x2
    95x2
    135x2
    185x2
    205x2
    225x1
    235x1
    245x1
    255x1, 10 sets

    First 5 singles were horrible. Almost felt like I had forgotten how to bench. Last 5 were better once I started using some leg drive.

    CLOSE-GRIP BENCH
    135x2
    185x2
    205x2, 10 sets

    BB ROWS
    135x3
    185x3
    225x3
    235x3, 10 sets

    Whether from yesterday's squats or today's bench, I managed to tweak something in my lower back. These sets were manageable but tougher than the last couple of sessions.
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  27. #27
    Registered User Cooper72's Avatar
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    05/04/2014

    DEADS
    135x1, 2 sets
    225x1, 2 sets
    315x1, 2 sets
    365x1
    405x1
    415x1, 10 sets

    SUMO DEADS
    225x1, 2 sets
    275x1
    285x1, 20 sets

    Put the belt on after the 8th single. Definitely easier.
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  28. #28
    Registered User Jtbny's Avatar
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    Interesting idea about doing singles instead of reps. Is this something you've done for awhile? Any reason you don't go rep work? I ask because I've recently added in singles to my 5/3/1 program but that's after my rep work and out of necessity because of dieting. Something I might keep doing when the diet ends.
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  29. #29
    Registered User Cooper72's Avatar
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    I actually started with the 5/3/1 program and even messed with the 5/1/3 variation. Just before my first meet last April I whittled things down to singles and haven't come off of them since. I could probably have made better gains with a more traditional approach but singles appeal to the lazy side of me.

    Speaking of singles, your 425 pull is faster than my 405...
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  30. #30
    Registered User Jtbny's Avatar
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    Originally Posted by Cooper72 View Post
    I actually started with the 5/3/1 program and even messed with the 5/1/3 variation. Just before my first meet last April I whittled things down to singles and haven't come off of them since. I could probably have made better gains with a more traditional approach but singles appeal to the lazy side of me.

    Speaking of singles, your 425 pull is faster than my 405...
    Thanks for the info. I've been on 5/3/1 for a little over a year now and really never did singles just the as many reps as possible sets and maybe a single after that. Diet has been wrecking my stamina so reps have been hard to come by when the weight gets heavier so I started messing with singles a few weeks back. I actually like the idea. Been toying with the idea of adding them in but wanted to see someone who used them successfully like you.
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