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AB's 2007 log

anotherbutters

anotherbutters

New member
New Year, new journal (previous journal). I'm at or near PRs in some of the lifts (most importantly squats), so I'm going to declare my comeback complete and add some structure to my workout schedule.

Inspired by Practical Programming, I like the idea of the weekly 'periodized' workouts with heavier workouts at the start of the week and a light workout at the end and I think they're a good match for me right now. The SF 5x5 workouts always seemed to be a hard slog on each of the 3 days, so it'll be interesting to see how I fare with two harder days and a proper light day.

Here's the plan:

Mon (done heavy)
Squat: 3x5
Bench: 3x5
Row: 3x5

Wed (done heavy)
Front squat: 3x5
OHP: 3x5
Dead: 1x5
Chins: 3 sets to failure

Fri (4x5 warmup sets, then Mon's weight for 3 reps; no backoff sets)
Squat: 1x3
Bench: 1x3
Row: 1x3

I've had a week off for Christmas, so I'll start tomorrow with weights that were just under the weights I did a week ago.

I'll throw in ab work and maybe some reverse hypers a couple of times a week and I'll be doing relatively hard cardio (30 min interval training) on Tue and Thu because I like it. I'll scale back the cardio when progress on the lifts slows.

I'll start slowly bulking too. At 174lbs, I really shouldn't be worried about a bit of a gut (36" at the belly).
 
You could consider swapping Squat or Bench/Row such that the easy day is Monday and the heavy day is Friday. It'll help to spread the load and not leave you with a crippling day to avoid looking forward to.

That's the approach taken by the DF 5x5 which has Squat 5x5 on Monday, 1x5 on Friday and has Bench/Row 1x5 on Monday, 5x5 on Friday.

Maybe you already did consider it so I'll shut up now. Good luck with this new phase in your rise to greatness.

BTW, it's still 2006 over here.
 
Thanks BW.

The SF 5x5 has the load spread fairly evenly too, and of course there's nothing wrong with that. However, after reading PP, I thought I'd try something slightly different. In this case, I'm specifically trying to create an uneven balance, so I use the harder workouts at the beginning of the week to stimulate an adaptation, and the end of the week to recover (weekly periodization, if you like). The light day really is supposed to be a light day and it's an important part of the week in terms of recovery and maintaining neural efficiency. I was very tempted to make it a low volume 3RM attempt day, but I think that would defeat the purpose, so I held back.

In the long term, according to PP :nerd:, I'll eventually find that the work on Mon and Wed won't be enough to drive an adaptation. The book contains a table (page 194) that shows how you can progressively add workout days to the week, so that over time, you add more and more load to the beginning of the week, but keep the light day on Friday. So the plan I drew up above is really the beginning of a whole series of plans, which my overly planning-zealous mind likes :). And of course, when there's so much work in one week that you can't recover from it before the following week, you have to start spreading it over two weeks and it starts to look like a DF workout.

It's scary. I almost sound like I know what I'm talking about :p

blut wump said:
BTW, it's still 2006 over here.
Click to expand...
I haven't done my first workout yet ;)
 
I see, you're trying to shock your muscles after the weekend to confuse them into growing. It's all standard bodybuilding methodology as expounded by Arnold in his training and posing book.

It does sound a little perverse, though. It seems that the main effort goes into a single major work day and then you don't really work the lifts again for another week, except for some maintainance work to keep conditioning in place.

I'll be fascinated to see how it unravels over time. It also goes to show that the standard BB approach really is just the bottom-most rung on the training ladder.
 
Ouch! :)

Yet, what's the DF 5x5 if it isn't a shock event, followed by a period of recovery? The shock event just happens to last 3-4 weeks. In my case, it happens within the confines of the beginning of a week. And to be fair, the work is spread across two days, not a single shock day, and they're still full-body workouts.

The above plan contains HML (heavy, medium, light) days, which, over time, will turn into HHL, HMHL, HHHL, etc, building up to potentially 6 days a week if you can still recover on a weekly basis with that workload.
 
Interesting split. Keep us posted on how your strength and body composition changes on this. Any idea what your BF% is at right now?
 
anotherbutters said:
I've no idea. My abs have their winter blanket on. I'd guess at 15%.
Click to expand...

Yeah have not tested mine in a few weeks. Still slowing dropping weight while my strength is going up rapidly. I am about 16% right now. I'm focusing on pure strength gains and getting leaner until I hit 10-11%. I'm not overly concerned with hypertrophy until I'm lean enough to take my shirt off in public again.

I think your routine could benefit from more frequency. You are doing low volume, with heavy weights. I see no reason why you could not do your squat and bench 3 times a week.

What are your goals in this period of your training exactally?
 
AB has run a program before that had him doing Squat, Bench, Dead each 3x per week, the Korte 3x3.

This current program looks as though he'll be ramping frequency over time.
 
BodyByFinaplix said:
I think your routine could benefit from more frequency. You are doing low volume, with heavy weights. I see no reason why you could not do your squat and bench 3 times a week.
Click to expand...
I'm already squatting 3 times a week. One just happens to be a front squat. And I'm already pressing 3 times a week. One just happens to be an overhead press rather than a bench press.

The amount of work done in each workout will go up over time, e.g. I might end up with 5x5 instead of 3x5. I think the workload as it stands will serve my current needs well.

My present goal is simply to get stronger. I'll be eating enough to put on weight slowly, but my goal is strength.
 
AB's 5x5: Week 1, Mon

Bodyweight: 174lb

All weights in kg, warmups in grey.

1. Squat (3x5)
bar x 5, 40x5, 60x5, 70x5, 80x3, 90x1, 96 x 3 x 5 - hard, just about ok (211lb)

2. Bench (3x5)
bar x 5, 40x5, 50x5, 55x3, 60x1, 63 x 3 x 5 - ok (139lb)

3. Rows (3x5)
40x5, 45x5, 52 x 3 x 5 - ok (114lb)

4. Accessory
Decline situps: bodyweight x 3 x 15 - easy


Comments

Not much to comment on. I made today's weights easy as I've just had a week off and wasn't sure how I'd fare, plus I want to make sure I can easily increase them next week.

I was a little daunted by 5x5 squats, then realised they were supposed to be 3x5, which made them easier - I can't believe I nearly screwed up my first workout :). Felt great today - it's good to be getting this under way.
 
AB's 5x5: Week 1, Tue

Cardio (hill intervals on the stationary bike)
30 mins @ level 14 (of 25), max HR: 166 bpm

I wanted this to be easy as I've had a week off and it was a walk in the park. Looks like the week off over Christmas with fairly good eating and little boozing has done me well.
 
AB's 5x5: Week 1, Wed

Bodyweight: 174lb

All weights in kg, warmups in grey.

1. Front squat (3x5)
bar x 5, 40x5, 50x5, 60x3, 70x1, 80 x 3 x 5 - hard, but easier than last time I tried 3 weeks ago (176lb)

2. Overhead Press (3x5)
bar x 5, 25x5, 30x3, 35x1, 41 x 3 x 5 - v hard (90lb)

3. Deads (1x5)
60x5, 80x5, 100x5, 112.5x5, 125 x 5 - hard, but slightly easier than 2 weeks ago (275lb)

4. Chins
Nowhere to do them in the gym!


Comments

I set a front squat PR of 82.5x5 two weeks ago, so 80x3x5 was easier than expected today. OHP was particularly hard and I only just locked out the final reps. Maybe the bar in the gym's heavier than the one I've been using at home :). Deads were slightly easier than 2 weeks ago. My chalked, hook grip gave out after 3 reps and I dropped the bar a few inches off the ground. I finished with mixed grip, which was stronger.

I couldn't find a single place to do chins in the gym. There are lots of wide grip pullup places, but they're far wider than I'm happy with and I'm bad at these, so I prefer chins to pullups so I can get the reps in. I might try them at home later, but it's a real pain in the ass setting up somewhere to chin from.
 
anotherbutters said:
AB's 5x5: Week 1, Wed

Bodyweight: 174lb

All weights in kg, warmups in grey.

1. Front squat (3x5)
bar x 5, 40x5, 50x5, 60x3, 70x1, 80 x 3 x 5 - hard, but easier than last time I tried 3 weeks ago (176lb)

2. Overhead Press (3x5)
bar x 5, 25x5, 30x3, 35x1, 41 x 3 x 5 - v hard (90lb)

3. Deads (1x5)
60x5, 80x5, 100x5, 112.5x5, 125 x 5 - hard, but slightly easier than 2 weeks ago (275lb)

4. Chins
Nowhere to do them in the gym!


Comments

I set a front squat PR of 82.5x5 two weeks ago, so 80x3x5 was easier than expected today. OHP was particularly hard and I only just locked out the final reps. Maybe the bar in the gym's heavier than the one I've been using at home :). Deads were slightly easier than 2 weeks ago. My chalked, hook grip gave out after 3 reps and I dropped the bar a few inches off the ground. I finished with mixed grip, which was stronger.

I couldn't find a single place to do chins in the gym. There are lots of wide grip pullup places, but they're far wider than I'm happy with and I'm bad at these, so I prefer chins to pullups so I can get the reps in. I might try them at home later, but it's a real pain in the ass setting up somewhere to chin from.
Click to expand...
isn't that what the smith is for ;)
 
lol. They have a smith squat machine but the bar was too low and I'd never keep hold of the 2" square steel that the frame's made from.
 
AB's 5x5: Week 1, Thu

Cardio (hill intervals on the stationary bike)
30 mins @ level 15 (of 25), max HR: 176 bpm

We had a new girl start at work this week, so a few of us went to the pub last night for a beer or two. Or three... Well, let's say we stayed for a while :p .

Anyway, I did my intended workout today and other than my peak heart rate being a little higher than expected, everything was fine.

Cardio this week was levels 14 and 15. Next week I'll do 15/16, then 16/17 the week after.
 
AB's 5x5: Week 1, Fri

All weights in kg, warmups in grey.

1. Squat (1x3)
bar x 5, 60x5, 70x5, 80x5, 90x5, 100 x 3 - was that it? (220lb)

2. Bench (1x3)
bar x 5, 40x5, 50x5, 55x5, 60x3, 67.5 x 3 - easy (149lb)

3. Rows (3x5)
40x5, 45x5, 50x5, 55 x 3 - ok (121lb)


Comments

A doddle. I did nearly all the squat sets without a breather and only waited 60 seconds before the top set because I was making it look too easy.

Happy weekend all!
 
AB's 5x5: Week 2, Mon

Bodyweight: 174lb

All weights in kg, previous weeks in orange.

1. Squat (3x5)
Week 1: 96 x 3 x 5 - hard, just about ok (211lb)
Today: 102.5 x 3 x 5 - hard, just about ok (226lb)

2. Bench (3x5)
Week 1: 63 x 3 x 5 - ok (139lb)
Today: 67.5 x 3 x 5 - hard, but ok (149lb)

3. Rows (3x5)
Week 1: 52 x 3 x 5 - ok (114lb)
Today: 55 x 3 x 5 - hard, but ok (121lb)

4. Accessory
Week 1: Decline situps: bodyweight x 3 x 15 - easy
Today: Decline situps: 2.5kg x 3 x 15 - ok
Today: Reverse hypers: bodyweight x 3 x 15
Today: Curls for the girls: bar x 12, 25kg x 10 (these are so gay)


Comments

A good 'little' workout. I probably could have squeezed out 5x5 on squats if I tried. I'll start increasing squats and deads by 2.5kg (5.5lb) and the other lifts half as fast from this week.

I wish I was better at rows. I have quite a bit of body english already.

EDIT: added accessory stuff
 
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AB's 5x5: Week 2, Tue

Cardio - hill intervals on the stationary bike, previous weeks in orange
Week 1 Tue: 30 mins @ level 14 (of 25), max HR: 166 bpm
Week 1 Thu: 30 mins @ level 15, max HR: 176 bpm
Today........: 30 mins @ level 16, max HR: 180 bpm
 
AB's 5x5: Week 2, Wed

Bodyweight: 176lb (up 2)

All weights in kg, previous weeks in orange.

1. Front squat (3x5)
Week 1: 80 x 3 x 5 - hard, but easier than last time I tried 3 weeks ago (176lb)
Today: 82.5 x 3 x 5 - not as hard as last week (182lb) PR!

2. Overhead Press (3x5)
Week 1: 41 x 3 x 5 - v hard (90lb)
Today: 42.5 x 5/5/4 - failed on last rep (94lb)

3. Deads (1x5)
Week 1: 125 x 5 - hard, but slightly easier than 2 weeks ago (275lb)
Today: 127.5 x 5 - hard, but better than last week (281lb)


Comments

Front squats were easier than expected. I nearly choked myself for the first time today :).

Overhead press, I had to dip and use leg drive for the final rep of sets 2 and 3. Not quite enough on set 3. I think I'll repeat this weight next week.

Deads, my grip's getting better. I managed 4 reps with hook grip today and felt much more pressure on my thumb, which is good (doing it properly). Mixed grip for the final rep, all chalked.

Not a bad workout.
 
AB's 5x5: Week 2, Thu

Cardio - hill intervals on the stationary bike, previous weeks in orange
Week 1 Tue: 30 mins @ level 14 (of 25), max HR: 166 bpm
Week 1 Thu: 30 mins @ level 15, max HR: 176 bpm
Week 2 Tue: 30 mins @ level 16, max HR: 180 bpm
Today........: 30 mins @ level 17, max HR: lots - QUIT

I should have done another level 16 cardio session today, but I wanted to see what level 17 felt like. Silly me. There's a big jump in between each level and I had to quit before attempting the final 1 minute interval. I think I'll stick to levels 15-16 for a while from now on, since this is only to support the weights after all.

EDIT: I didn't really mention how completely and utterly debilitating this workout was. I could barely stand after getting off the bike and it took me a good 15 mins before my breathing calmed down. At the point at which I quit, I couldn't breathe any harder, my heart wouldn't beat any faster and I was yet to start the hardest minute. I nearly made it! I don't think I've any chance of making a level 20 workout in the near future :p.

I did some accessory stuff in the evening as I probably won't do it tomorrow night.

Accessory
Decline situps: 5kg x 3 x 15 - grinding them out at the end
Reverse hypers: BW x 2 x 15 - 2 sets gave me enogh of a pump in the lower back
 
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That's a keen eye you've got there czar :) Yes, it looks like my squats are better. Bench and deads are still a little behind.

I took a couple of months off after the Korte (holidays and stuff), then spend Nov and Dec getting back to where I am now.
 
AB's 5x5: Week 2, Fri

Bodyweight: 176lb

All weights in kg, previous weeks in orange.

1. Squat (1x3)
Week 1: 100 x 3 - was that it? (220lb)
Today: 105 x 3 - heavy, but no probs (231lb)

2. Bench (1x3)
Week 1: 67.5 x 3 - easy (149lb)
Today: 70 x 3 - heavy, but ok. 3x5 might be hard (154lb)

3. Rows (1x3)
Week 1: 55 x 3 - ok (121lb)
Today: 57.5 x 3 - fairly hard (127lb)


Comments

My original plan was to hit the same weight on Friday as Monday, but it's been too tempting to jump to next Monday's weight as per the SF5x5, so I'm going to carry on like this.

I meant to increase bench and rows by 1kg but didn't have my microplates today. I'll use the 1kg increase on Monday though, so bench and rows will be lighter than today. I'm being a little cautious because I'd rather keep them increasing than for them to get too hard too soon.
 
AB's 5x5: Week 3, Mon

Bodyweight: 177lb

All weights in kg, previous weeks in orange.

1. Squat (3x5)
Week 1: 96 x 3 x 5 - hard, just about ok (211lb)
Week 2: 102.5 x 3 x 5 - hard, just about ok (226lb)
Today: 105 x 3 x 5 - hard, just about ok (231lb) PR! - a YEAR in the making

2. Bench (3x5)
Week 1: 63 x 3 x 5 - ok (139lb)
Week 2: 67.5 x 3 x 5 - hard, but ok (149lb)
Today: 70 x 3 x 5 - hard, but just ok (154lb)

3. Rows (3x5)
Week 1: 52 x 3 x 5 - ok (114lb)
Week 2: 55 x 3 x 5 - hard, but ok (121lb)
Today: 57.5 x 3 x 5 - hard, but ok (127lb)

4. Accessory
Later tonight...


Comments

Squats were good. I had a short 2-3 second breather after reps 3 and 4 of each set, but got them without (that much) doubt. This was a PR for number of sets at 105x5 and it's taken me about a YEAR to get here, lol. It will be good to write PR against a new weight next week, fingers crossed.

I had to grind the last bench reps a little, but not that much in doubt. I have quite a bit of body English on the rows, but I'm happy to keep it consistently, er, 'English' from week to week and increase the weight.
 
Nice work! I've been following along, but there's not much to comment on during the first few weeks of ramping.

Are you intentionally bumping the calories up a bit now that you're getting into the PR weeks?
 
Thanks guys. I ate a lot more between Mon-Wed last week to support the heavier workload and I seem to have picked up some momentum :). I didn't intend to bump my weight quite so quickly. I'd be happy to maintain for a week or so now, but it always takes a bit of experimentation to get weight changes right.
 
AB's 5x5: Week 3, Mon

Later...

4. Accessory
Decline situps: 7.5kg x 3 x 15 - OMG, back breaking, lol.

The highest weight I've used before for these is 5kg. 7.5kg didn't do my back any favours as I probably ended up arching it too much. The final reps were real teeth-clenching grinders.

Adding weight is a little awkward - this was a 5kg and 2.5kg plate held behind my head and I probably ended up putting too much force on the back of my neck.

Any tips on these? I have chains for smaller increases, but my hands will soon get full.
 
You know, I've been doing those decline situps too and My back oddly hurts every now and then. Some days its perfectly fine and I can bang them out, other days I can tell on the first rep that its a no go. I put the weight on my chest and cross my arms over it. You could try using a dumbell and just clipping your chains on to that?
 
anotherbutters said:
Adding weight is a little awkward
Click to expand...
I've always done them with the weight on my chest for this very reason. Holding, say, a 35, 5 and a 2.5 pound plate is no problem this way, but I'm not sure how I'd manage that behind my head without quite a bit of difficulty. You could try holding the weights in front of your face or on your forehead, but don't blame me for any broken noses or chipped teeth. ;)
 
With lighter weights, I try to ease myself down with a rounded back and my back's always fine after that. My back won't stay rounded, it'll end up straight, but that's better than arched (for me). I couldn't do that today.

EDIT: sorry, didn't see your post CS. Yeah, BW suggested holding plates to the front too. I'm also more than likely using too much hips with this weight. lol at the chipped teeth.
 
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AB's 5x5: Week 3, Tue

Cardio - hill intervals on the stationary bike, previous weeks in orange
Week 1 Tue: 30 mins @ level 14 (of 25), max HR: 166 bpm
Week 1 Thu: 30 mins @ level 15, max HR: 176 bpm
Week 2 Tue: 30 mins @ level 16, max HR: 180 bpm
Week 2 Thu: 30 mins @ level 17, max HR: lots - QUIT
Today........: 30 mins @ level 16, max HR: 178 bpm

I thought my heart rate was fairly high today, but looking back, it's the lowest for this level on the bike. It was hoping it'd be a lot easier after attempting level 17 last week. I guess it wasn't too bad today.
 
AB's 5x5: Week 3, Wed

Bodyweight: 175lb

All weights in kg, previous weeks in orange.

1. Front squat (3x5)
Week 1: 80 x 3 x 5 - hard, but easier than last time I tried 3 weeks ago (176lb)
Week 2: 82.5 x 3 x 5 - not as hard as last week (182lb) PR!
Today: 85 x 3 x 5 - ha! no harder than last week (187lb) PR!

2. Overhead Press (3x5)
Week 1: 41 x 3 x 5 - v hard (90lb)
Week 2: 42.5 x 5/5/4 - failed on last rep (94lb)
Today: 42.5 x 3 x 5 - success, without leg drive (94lb)

3. Deads (1x5)
Week 1: 125 x 5 - hard, but slightly easier than 2 weeks ago (275lb)
Week 2: 127.5 x 5 - hard, but better than last week (281lb)
Today: 130 x 5 - wow, better than last week (286lb)


Comments

I really look forward to front squats. I feel like if I can get a 2.5kg back squat increase on Monday, I ought to be able to do the same on fronts, so I just go in and do it. The colour of my face in the mirror is a little worrying though!

Overhead press was better than last week. I expect I'll probably do this a lot - fail, then get the reps in the following week.

I put on way too much chalk for the last set of deads but my grip was phenomenal. Hook for all 5 reps! (I had to use mixed on the last rep of the previous warmup set). I also set myself a little higher with less leg bend. I don't know whether it was the chalk, position, or a bit of both, but these were the most solid set of deads I've done for a long while. Still hard, but solid.

I remember doing 5kg increases on deads last time and didn't feel as though I'd spent enough time above 130kg. I think these 2.5kg increases are working much better.

Great workout!
 
good work AB, have you ever considered giving Olympic Lifting a go? Judging by your lifts you seem idealy suited to it - strong legs & back! plus your overhead strength would rocket!
 
TomoUK said:
good work AB, have you ever considered giving Olympic Lifting a go? Judging by your lifts you seem idealy suited to it - strong legs & back! plus your overhead strength would rocket!
Click to expand...
Cheers. I'd rather bring up my weak points. My upper body strength sucks.

Besides, I don't have a platform to train on and nobody to coach me. I'm already the gym idiot that squats in the squat rack :p
 
AB's 5x5: Week 3, Thu

Cardio - hill intervals on the stationary bike, previous weeks in orange
Week 1 Tue: 30 mins @ level 14 (of 25), max HR: 166 bpm
Week 1 Thu: 30 mins @ level 15, max HR: 176 bpm
Week 2 Tue: 30 mins @ level 16, max HR: 180 bpm
Week 2 Thu: 30 mins @ level 17, max HR: lots - QUIT after 24 mins
Week 3 Tue: 30 mins @ level 16, max HR: 178 bpm - not too hard, but harder than expected
Today........: 30 mins @ level 15, max HR: 175 bpm - again, a little harder than expected

Both cardio sessions were a little harder than expected this week. I don't know why as I don't feel particularly fatigued and I've been getting plenty of sleep. I'll do easier sessions next week if Monday's weights are hard.
 
AB's 5x5: Week 3, Thu

Later...

Accessory
Decline situps: 5kg x 3 x 15 - ok

I did these with the weight on my chest and it makes a LOT of difference. Thanks for the tips. I'm now able to properly crunch up with my abs and use my hips less.

PWO meal: pizza :chomp:
 
AB's 5x5: Week 3, Fri (light day)

Bodyweight: 177lb (up 3lb from week 1)

All weights in kg, previous weeks in orange.

1. Squat (1x3)
Week 1: 100 x 3 - was that it? (220lb)
Week 2: 105 x 3 - heavy, but no probs (231lb)
Today: 107.5 x 3 - ok (237lb)

2. Bench (1x3)
Week 1: 67.5 x 3 - easy (149lb)
Week 2: 70 x 3 - heavy, but ok. 3x5 might be hard (154lb)
Today: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)

3. Rows (1x3)
Week 1: 55 x 3 - ok (121lb)
Week 2: 57.5 x 3 - fairly hard (127lb)
Today: 60 x 3 - fairly hard (132lb)


Comments

Squats were ok. I probably could have grunted out 3x5 today, but it ought to be easier on Monday. Bench was hard and I doubt I'd get 3x5 on Monday. I'll start with the microplates, so I'll drop back to 71kg on Monday (1kg increase). Rows were fairly hard, but not as hard as expected. I don't know whether I'd get 3x5 on Monday, but it's tempting to try, just so I can start using 1 plate on each side. But then again, my old row PR is only 61kgx5, so maybe I should use the microplates there too. Dunno.

I've been sleeping lots, but I'm a little tired today. Maybe there's a little fatigue creeping in with all the cardio. I might drop one of the cardio days next week, just to be sure. Maybe Tuesday to help with deads on Wednesday.

I had a little lower back ache (the good kind) after rows, which I've never had before. I don't know that it's necessarily a good thing! Maybe it's because I did abs last night. I'll have to try to do them at the gym again (the bench is crap).
 
I've been reading kethnaab's write-up of the Rippetoe 3x5 (great article) and after reading his description of Pendlay rows, I think I might reset my weight. Have a look at the three videos lower down the page. It's difficult to critique your own form without a vid, but I know for a fact I use some hip extension at the start of each rep, so even if I'm not as bad as the first vid, I'm probably closer to that than the last vid.

It's a travesty to have to lower the weight yet again, but if I'm using erectors and traps rather than lats, it doesn't make sense to continue as I am. I'll increase the weight between sets slowly tomorrow and stop at where I can still maintain decent form.
 
Another thing to consider, if you feel you've identified a weakness is how you can deal with the weakness. Row, while being a great exercise, don't quite fall into the same category as squats that hit just so very much of the body.

With weak points in squats, the best option can just be to keep squatting and watch the weakness disappear. I'm not sure it's so simple with rows if the weakness is down in the bottom half of the chain. You might need to do some more-direct hip work. Still, I'm just blowing smoke but it's something to think about.
 
I'd have thought bad form would be down to using other, stronger muscles to compensate for weak lats, which are the main muscle you're trying to work in the first place.

I'll experiment tomorrow. It might not be as bad as I think.
 
True but it could also be down to a simple difficulty in supporting yourself.

I recall finding the movement more comfortable when I learned to sit back a little more.
 
It looks like BW has already talked you out of resetting immediately, but I'm going to chime in to agree that it might not be warranted. Pendlay Rows aren't an isolation exercise; trap use is inevitable in any kind of pull from the floor, as is posterior chain use in any lift where you're supporting yourself on the floor.

One cue that might help with rocking forward/"air humping" is, as with squats, keeping your heels planted on the ground.
 
AB's 5x5: Week 4, Mon (heavy day)

Bodyweight: 177lb

All weights in kg, previous weeks in orange.

1. Squat (3x5)
Week 1: 96 x 3 x 5 - hard, just about ok (211lb)
Week 2: 102.5 x 3 x 5 - hard, just about ok (226lb)
Week 3: 105 x 3 x 5 - hard, just about ok (231lb) PR! - a YEAR in the making
Today: 107.5 x 5/4/5/5 - a little harder than last week (237lb) PR!

2. Bench (3x5)
Week 1: 63 x 3 x 5 - ok (139lb)
Week 2: 67.5 x 3 x 5 - hard, but ok (149lb)
Week 3: 70 x 3 x 5 - hard, but just ok (154lb)
Today: 71 x 3 x 5 - hard, ok (156lb)

3. Rows (3x5)
Week 1: 52 x 3 x 5 - ok (114lb)
Week 2: 55 x 3 x 5 - hard, but ok (121lb)
Week 3: 57.5 x 3 x 5 - hard, but ok (127lb)
Today: 58.5 x 3 x 5 - hard, but ok (129lb)


Comments

There was absolutely no way on this earth that I was going to accept failing at squats today. I was trying to help a work buddy out, trying to get him into the 3x5 and my concentration wasn't there. I also became conscious of quite a bit of a bounce in the hole and I probably came out slow on the second set, so I failed. Whatever the excuse, at least I've tried the spotter bars out in the gym - the drop was about 3" from my shoulders once I dropped back into the hole, so it made a nice racket. Anyway, I set up again, angry, and got two more sets in. I didn't realise just how close I've been to failure when I'm at the sticking point just out of the hole until today. I waited a good 3 minutes before the final set, which is long for me. It's funny, because I was so confident after the first set, I was gagging to put on 110kg.

Bench and rows, I used the microplates. Bench was ok, but I probably couldn't have done much more, so today's weight was a good choice. I was checking my form with rows and wasn't sure how much weight I'd end up with. My form wasn't as bad as I thought, so I worked up to last week's weight plus the microplates. Good sets. I seem to raise my upper back a few inches at the end of the row, but it's not too bad, so I'm not going to sweat it. I also grabbed the bar about 3" wider than usual and pulled higher up, to the top of my abs rather than my navel. No erector pain at all today (1 plate height from next week).

All in all, a long, tiring workout, but a successful one, so I'm happy with it. I'm feeling fresh now, so I might beat the hell out of my legs with a hard cardio session tomorrow, prior to setting a new front squat PR on Wed :evil:.
 
AB's 5x5: Week 4, Mon

Later...

Accessory
Decline situps: 6kg x 3 x 15 - easy enough

I'll add a bit of weight each time I do these.

PWO meal: pizza and lots of whole milk :chomp:
 
After a big breakfast, I had pizza for lunch (went out with guys from work), 3/4 gallon of whole milk (2200 cals, lol), a few bananas, nuts, oatmeal snack bars... And it's only 5pm.

I feel like Mr Creosote.
 
anotherbutters said:
After a big breakfast, I had pizza for lunch (went out with guys from work), 3/4 gallon of whole milk (2200 cals, lol), a few bananas, nuts, oatmeal snack bars... And it's only 5pm.

I feel like Mr Creosote.
Click to expand...

WAY JEALOUS:) Happy eating mang.
 
AB's 5x5: Week 4, Wed (heavy day)

Bodyweight: 177lb *sigh* (although it was 176 yesterday)

All weights in kg, previous weeks in orange.

1. Front squat (3x5)
Week 1: 80 x 3 x 5 - hard, but easier than last time I tried 3 weeks ago (176lb)
Week 2: 82.5 x 3 x 5 - not as hard as last week (182lb) PR!
Week 3: 85 x 3 x 5 - ha! no harder than last week (187lb) PR!
Today: 87.5 x 3 x 5 - getting hard (193lb) PR!

2. Overhead Press (3x5)
Week 1: 41 x 3 x 5 - v hard (90lb)
Week 2: 42.5 x 5/5/4 - failed on last rep (94lb)
Week 3: 42.5 x 3 x 5 - success, without leg drive (94lb)
Today: 43.5 x 3 x 5 - hard, but a tiny leg drive and rhythm helped a lot (96lb)

3. Deads (1x5)
Week 1: 125 x 5 - hard, but slightly easier than 2 weeks ago (275lb)
Week 2: 127.5 x 5 - hard, but better than last week (281lb)
Week 3: 130 x 5 - wow, better than last week (286lb)
Today: 132.5 x 5 - hard, but ok (292lb)


Comments

Started to lose the rack on fronts for the first time, but I managed to hold it with a bit more concentration. These were hard today and this is the first time I'm not particularly looking forward to increasing the weight.

I got a bit of a rhythm going on the presses, which helped a lot. It's cheating a little, but I'm going to push on and go up to 45kg next week, which is the smallest jump I can make with my plates (up 1.5kg). I probably won't get it next week, but I'd rather try and get it the following week than repeat today's weight with stricter form.

On deads, I used a lot more chalk than usual again and it made a big difference, so I guess I haven't used enough in the past. Hook grip was solid for all 5 reps. Looking back in my notes, today's deads matches my PR (from about a year ago), but I found it incredibly hard last time. A year ago, I tried 135kg, but only managed a triple, followed by two half-assed reps after strapping up, so 135kg next week will be a new PR.

I felt like hurling for the hour after the workout :p.
 
Is hurling some new Southern Softie sport? :lmao:

Congrats on the PR. I've also found that fronts can go from fine to very tough over a very short range. Re the small jump in weight for MP, does the gym have any spring collars? They're 0.5Kg per pair.

There's 100,000 K waiting for you on the 140Kg x 5 dead (providing I haven't lost it gambling by then).
 
I'm from Manchester I'll have you know. Maybe I've been down south too long :rainbow:.

That's very generous on the k front. It's so good to be back, hitting PRs. Maybe this year, people will start thinking "you work out" rather than "you work out?".
 
well done on the front sq pr! have you ever tried a max single on the deads, just curious as to what it might be?
p.s theres nothing wrong with southerners!
 
I'm good for nothing after my top set of deads, so no, I haven't tried. I don't know that a single would be representative of much anyway, given that I'm training 5's. If I trained singles, I'd get better at singles.
 
Its funny that you have become stronger even that you didnt workout for awhile.

Im hoping to get back soon too. Its cool to read your journal, we are exactly in the same weight class, also our lifts are the same, though only your deadlift is like 30kg better than mine.=)

Good luck
 
AB's 5x5: Week 4, Thu

Bodyweight: 177lb (it WILL go up by tomorrow!)

7 or 8 people from work conspired to create the 'Fat Boys Running Club' as a New Year's resolution (even though it contains 2 girls). They go running round the park a couple of lunch times per week and eat curry and drink beer on the others. I joined in with today's run for fun. 30 mins light jog around Regents Park in London. Well I thought it was a light jog anyway :p.

Later...

Accessory
Decline situps: 7.5kg x 3 x 15 - easy enough

It's easier with the plates on my chest (obviously). No back pain.

I'm currently eating myself out of house and home. My desk at work looks like a deli and I've averaged at least 6-8 pints of whole milk per day this week.
 
Google is taking over the World. All that work condensed down to half a page of text.

It looks like you're currently stronger than you've ever been before and you're not showing any signs of loading yet. :)
 
blut wump said:
Google is taking over the World. All that work condensed down to half a page of text.

It looks like you're currently stronger than you've ever been before and you're not showing any signs of loading yet. :)
Click to expand...
You commented that I seemed immune to loading during the Korte. I definitely feel the effect of the heavy sessions on Mon and Wed, but usually feel fresh by the weekend. I think I've pitched the volume just right for now, which was lucky.

I still have a couple of weeks or so before I'm hitting PRs in everything.

Thanks bigred :)
 
AB's 5x5: Week 4, Fri (light day)

Bodyweight: 177lb (my scales must be broken)

All weights in kg, previous weeks in orange.

1. Squat (1x3)
Week 1: 100 x 3 - was that it? (220lb)
Week 2: 105 x 3 - heavy, but no probs (231lb)
Week 3: 107.5 x 3 - ok (237lb)
Today: 110 x 3 - ok (242lb) PR!

2. Bench (1x3)
Week 1: 67.5 x 3 - easy (149lb)
Week 2: 70 x 3 - heavy, but ok. 3x5 might be hard (154lb)
Week 3: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)
Today: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)

3. Rows (1x3)
Week 1: 55 x 3 - ok (121lb)
Week 2: 57.5 x 3 - fairly hard (127lb)
Week 3: 60 x 3 - fairly hard (132lb)
Today: 60 x 3 - ok (132lb)


Comments

Squats were ok. The highest I've had on the bar before now is 109kg for a single at the end of the Korte.

I forgot the microplates last week, that's why I ended up repeating last week's bench and row weights. Bench was hard. Rows were easier than last week. I like my new form on rows - a slightly wider grip and pulling higher up the torso. Not much body English today and I didn't even notice the change in bar height when I hit 1 plate (60kg). No erector soreness either.

I've eaten more food and drunk more whole milk than you can shake a stick at this week, but my weight's resolutely stayed at 177lb. I'm dropping cardio for a while and I'm going to eat all weekend, as best I can. I'll probably find that I've put on weight but it's masked by a temporary drop in water weight or something, so I'll probably be over 180 by Monday :).
 
Ohhh wow a PR huh!? Lordy, how impressive, I might as wel...

Oh. It's AB. I don't troll him. :) Good job, orb.

And the spreadsheet looks awesome.

And Blut is right, Google is taking over the world. I, for one, welcome them.
 
blut wump said:
Re the small jump in weight for MP, does the gym have any spring collars? They're 0.5Kg per pair.
Click to expand...
Just spotted this. The gym's plates go down to 2.5kg/pair and I take 1kg/pair plates, so I have to alternate between 1kg and 1.5kg increases. They have a variety of collars at the gym, so I could probably use the 0.5kg/pair collars to bridge the 1.5kg increase. Thanks for the tip.

It's still tempting to go for 45kg next week, especially since it's still below my PR :).
 
With 2 pairs of spring collars, you'll have the full range.

0.5 - spring collars
1.0 - plates
1.5 - spring collars + plates
2.0 - 2 pairs of spring collars + plates
2.5 - plates

Besides having 2 pairs of spring collars, I also have two pairs of screw-down collars but, annoyingly, they come in at 0.9Kg for the pair. I guess someone decided that one pound each was more useful to them than 0.5Kg each. :rolleyes:

I expect that typical innacuracies on my larger plates will lead to greater than 0.1Kg variation so I'm mostly happy to call them 1Kg for the pair.
 
Great job on the recent squat PR! Looks like youre not too far behind that 315 that you will be shooting for this summer, btw... I like that you include the weight in pounds after kilos! :)
 
AB's 5x5: Week 5, Mon (heavy day)

Bodyweight: 180lb (up 3lb in 2 days, lol)

Summary Spreadsheet. All weights in kg; previous weeks in orange.

1. Squat (3x5)
Week 1: 96 x 3 x 5 - hard, just about ok (211lb)
Week 2: 102.5 x 3 x 5 - hard, just about ok (226lb)
Week 3: 105 x 3 x 5 - hard, just about ok (231lb) PR! - a YEAR in the making
Week 4: 107.5 x 5/4/5/5 - a little harder than last week (237lb) PR!
Today: 110 x 3 x 5 - c'mon, is that all you've got? :evil: (242lb) PR!

2. Bench (3x5)
Week 1: 63 x 3 x 5 - ok (139lb)
Week 2: 67.5 x 3 x 5 - hard, but ok (149lb)
Week 3: 70 x 3 x 5 - hard, but just ok (154lb)
Week 4: 71 x 3 x 5 - hard, ok (156lb)
Today: 72.5 x 3 x 5 - very hard, almost failed (160lb)

3. Rows (3x5)
Week 1: 52 x 3 x 5 - ok (114lb)
Week 2: 55 x 3 x 5 - hard, but ok (121lb)
Week 3: 57.5 x 3 x 5 - hard, but ok (127lb)
Week 4: 58.5 x 3 x 5 - hard, but ok (129lb)
Today: 60 x 3 x 5 - ok (132lb)


Comments

Squats are progressing nicely. Hard, but, what can you expect? This was potentially a mini psychological blocker for some reason, so getting this out of the way and not feeling the weights getting harder was good.

The cyst on my left wrist swelled up like I'd hit it with a hammer after the first set of bench (painful too). I seem to have to wear a wrist wrap on it whenever benching now, so I had to go back to the locker room to get it for the last couple of sets. It's like there's a 1/4" ball bearing under the skin.

A little body English with rows, but otherwise ok.

It looks like my bodyweight finally caught up with everything I ate last week!
 
AB's 5x5: Week 5, Mon

Later...

Accessory
Decline situps: 8.75kg x 3 x 15 - easy enough (19lb)

I put a plate under the bench to get more of a decline today. I'm trying to crunch the weight up and not just pull myself up with my hips, but these still felt quite easy. Easier than last week in fact.
 
AB's 5x5: Week 5, Wed (heavy day)

Bodyweight: 180lb (up 6lb from week 1)

Summary spreadsheet. All weights in kg; previous weeks in orange.

1. Front squat (3x5)
Week 1: 80 x 3 x 5 - hard, but easier than last time I tried 3 weeks ago (176lb)
Week 2: 82.5 x 3 x 5 - not as hard as last week (182lb) PR!
Week 3: 85 x 3 x 5 - ha! no harder than last week (187lb) PR!
Week 4: 87.5 x 3 x 5 - getting hard (193lb) PR!
Today: 90 x 3 x 5 - hard, but ok (198lb) PR!

2. Overhead Press (3x5)
Week 1: 41 x 3 x 5 - v hard (90lb)
Week 2: 42.5 x 5/5/4 - failed on last rep (94lb)
Week 3: 42.5 x 3 x 5 - success, without leg drive (94lb)
Week 4: 43.5 x 3 x 5 - hard, but a tiny leg drive and rhythm helped a lot (96lb)
Today: 45 x 3 x 5 - easier than last week, lol (99lb)

3. Deads (1x5)
Week 1: 125 x 5 - hard, but slightly easier than 2 weeks ago (275lb)
Week 2: 127.5 x 5 - hard, but better than last week (281lb)
Week 3: 130 x 5 - wow, better than last week (286lb)
Week 4: 132.5 x 5 - hard, but ok (292lb)
Today: 135 x 5 - not a doubt (297lb) PR! - a year in the making


Comments

Hell yeah!

On front squats, I noticed my rack it at its hardest when I try to bounce a little out of the hole (obviously - the point of maximum force production, changing the bar direction). Any dip in my elbows has a knock on effect of causing me to lean forward a little when coming out of the hole, so I just need to put more effort in my rack at that point. It wasn't a big deal today, but I'm glad I learnt this now.

I couldn't believe today's pressing. Very strong. I am using some rhythm again to keep these going, but it was less than last week. Next week will be a PR.

Tons of chalk and hook grip for all 5 reps - never a doubt for deads. Every time I've tried to make a comeback and ramped up the weights on deads, they've felt crippling at the higher weights, but I'm feeling fine this time around. A 3 plate dead is mine in 2 weeks :).

Great workout.
 
AB's 5x5: Week 5, Fri (light day)

Bodyweight: 180lb

Summary spreadsheet. All weights in kg; previous weeks in orange.

1. Squat (1x3)
Week 1: 100 x 3 - was that it? (220lb)
Week 2: 105 x 3 - heavy, but no probs (231lb)
Week 3: 107.5 x 3 - ok (237lb)
Week 4: 110 x 3 - ok (242lb) PR!
Today: 112.5 x 3 - pretty hard (248lb) PR!

2. Bench (1x3)
Week 1: 67.5 x 3 - easy (149lb)
Week 2: 70 x 3 - heavy, but ok. 3x5 might be hard (154lb)
Week 3: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)
Week 4: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)
Today: 73.5 x 3 - heavy. 3x5 would definitely be hard (162lb)

3. Rows (1x3)
Week 1: 55 x 3 - ok (121lb)
Week 2: 57.5 x 3 - fairly hard (127lb)
Week 3: 60 x 3 - fairly hard (132lb)
Week 4: 60 x 3 - ok (132lb)
Today: 61 x 3 - ok (134lb)


Comments

Squats were a bit hard today and I wasn't as quick out of the hole. I went for a 30 min jog yesterday and my ankles weren't happy, so maybe that's why. I probably won't run again for a while. It was just joining in with the 'Fat Boys Running Club' from work.

Bench was hard, but my wrist was ok. I don't think I'd have needed the wrist wrap today, but I wore it on the top set just in case. Maybe my hand position was wrong on Monday.

Rows were fine, only a little body English.

I'm going to keep my bodyweight at 180 for another week or so to recomp. I think most of last week's 3lb increase went straight to my gut, which is up to 38" now.

Roll on next week...!
 
anotherbutters said:
Squats were a bit hard today and I wasn't as quick out of the hole. I went for a 30 min jog yesterday and my ankles weren't happy, so maybe that's why. I probably won't run again for a while. It was just joining in with the 'Fat Boys Running Club' from work.
Click to expand...

Running night before squatting can affect me too on occasion. Keep it up bro u're in the zone.
 
Nice lifting m8. Looks like we are both going for the 300lb dead :) i have it next week aswell, cannot wait for it.
 
AB's 5x5: Week 6, Mon (heavy day)

Bodyweight: 180lb

Summary Spreadsheet. All weights in kg; previous weeks in orange.

1. Squat (3x5)
Week 1: 96 x 3 x 5 - hard, just about ok (211lb)
Week 2: 102.5 x 3 x 5 - hard, just about ok (226lb)
Week 3: 105 x 3 x 5 - hard, just about ok (231lb) PR! - a YEAR in the making
Week 4: 107.5 x 5/4/5/5 - a little harder than last week (237lb) PR!
Week 5: 110 x 3 x 5 - c'mon, is that all you've got? :evil: (242lb) PR!
Today: 112.5 x 3 x 5 - hard, but ok (248lb) PR!

2. Bench (3x5)
Week 1: 63 x 3 x 5 - ok (139lb)
Week 2: 67.5 x 3 x 5 - hard, but ok (149lb)
Week 3: 70 x 3 x 5 - hard, but just ok (154lb)
Week 4: 71 x 3 x 5 - hard, ok (156lb)
Week 5: 72.5 x 3 x 5 - very hard, almost failed (160lb)
Today: 73.5 x 3 x 5 - heavy, just about ok (162lb) PR!

3. Rows (3x5)
Week 1: 52 x 3 x 5 - ok (114lb)
Week 2: 55 x 3 x 5 - hard, but ok (121lb)
Week 3: 57.5 x 3 x 5 - hard, but ok (127lb)
Week 4: 58.5 x 3 x 5 - hard, but ok (129lb)
Week 5: 60 x 3 x 5 - ok (132lb)
Today: 61 x 3 x 5 - ok (134lb) PR!

Comments

I've no right making progress like this with the drinking, lack of sleep and poor diet I had over the weekend. I guess all the work, eating and resting at the beginning of last week did the trick. I need to get better at the weekends.

I had some curler asking me whether I was a powerlifter after I finished squats today. I nearly burst out laughing. He said he was into it about 10 years ago, but hasn't done anything for a while. He was there with his buddy doing curl after curl after curl. They were still curling when I finished my workout.

Anyway, squats were fine. Very hard, but only just not in doubt. Bench was also very hard, but I always seem to have a little more in reserve than I expect. Rows were good - I think I might be developing lats, lol.

Good workout. The PR train is now at full steam. Choo-choo!
 
Last edited:
Wow, I have visitors. Thanks everyone.

Czar, I'm generally a little bigger all over, which includes my gut unfortunately, because of the quick jump to 180 last week. I'll sit at 180 for a week or two more before resuming the bulk. I was thinking of doing some cardio tomorrow for the hell of it (and eating loads).
 
AB's 5x5: Week 6, Tue

Cardio - hill intervals on the stationary bike, previous weeks in orange
Week 1 Tue: 30 mins @ level 14 (of 25), max HR: 166 bpm
Week 1 Thu: 30 mins @ level 15, max HR: 176 bpm
Week 2 Tue: 30 mins @ level 16, max HR: 180 bpm
Week 2 Thu: 30 mins @ level 17, max HR: lots - QUIT after 24 mins
Week 3 Tue: 30 mins @ level 16, max HR: 178 bpm - not too hard, but harder than expected
Week 3 Thu: 30 mins @ level 15, max HR: 175 bpm - again, a little harder than expected
Week 4: one light 30 min run
Week 5: one light 30 min run
Today........: 30 mins @ level 15, max HR: 165 bpm - unexpectedly easy

Interesting. Very interesting. I haven't noticed any loading at all during the past 6 weeks and the weights haven't been getting harder and harder, so I didn't expect this improvement in cardio ability today. The last two cardio sessions were 'harder than expected', so maybe there was a small amount of loading that I've recovered from by having 2 weeks off the bike.
 
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