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anotherbutters
New member
Unfortunately, metric plates are 20kg/44lb, not 45lb, so 3 plates for me is 140kg/308lb. I'll have yet another milestone 2 weeks later to cover the US 3 plate dead (145kg/319lb) 
AB's 2007 log
- Thread starter anotherbutters
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Cynical Simian
New member
Damn, I was planning a "congratulations, too bad it wasn't a 'real' 3-plate dead" post for next week, but it appears to have been preempted. 
anotherbutters
New member
AB's 5x5: Week 6, 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) mini PR
Week 5: 112.5 x 3 - pretty hard (248lb) mini PR
Today: 115 x 3 - pretty hard (253lb) mini 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)
Week 5: 73.5 x 3 - heavy. 3x5 would definitely be hard (162lb)
Today: 75 x 3 - heavy. 3x5 would definitely be hard (165lb)
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)
Week 5: 61 x 3 - ok (134lb)
Today: 62.5 x 3 - just ok (138lb) mini PR
Comments
Everything was a little tough today, but not in doubt. I might slow bench down and use spring clips next week to add a little to this week's weight, rather than try to jump to the weight I used today. I'd rather keep the progression going than have to reset.
Someone other than me squatted in the squat rack today and he had good depth and used decent weight. That's the first time since I joined in October. He was way bigger than me and was squatting around 125kg for reps. I should be squatting that in 5 weeks if I can maintain my current rate of progress.
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) mini PR
Week 5: 112.5 x 3 - pretty hard (248lb) mini PR
Today: 115 x 3 - pretty hard (253lb) mini 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)
Week 5: 73.5 x 3 - heavy. 3x5 would definitely be hard (162lb)
Today: 75 x 3 - heavy. 3x5 would definitely be hard (165lb)
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)
Week 5: 61 x 3 - ok (134lb)
Today: 62.5 x 3 - just ok (138lb) mini PR
Comments
Everything was a little tough today, but not in doubt. I might slow bench down and use spring clips next week to add a little to this week's weight, rather than try to jump to the weight I used today. I'd rather keep the progression going than have to reset.
Someone other than me squatted in the squat rack today and he had good depth and used decent weight. That's the first time since I joined in October. He was way bigger than me and was squatting around 125kg for reps. I should be squatting that in 5 weeks if I can maintain my current rate of progress.
anotherbutters
New member
AB's 5x5: Week 7, 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?
(242lb) PR!
Week 6: 112.5 x 3 x 5 - hard, but ok (248lb) PR!
Today: 115 x 3 x 5 - a tad easier than last week (253lb) 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)
Week 6: 73.5 x 3 x 5 - heavy, just about ok (162lb) PR!
Today: 75 x 3 x 5 - barely locked out final set, final rep (165lb) 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)
Week 6: 61 x 3 x 5 - ok (134lb) PR!
Today: 62.5 x 3 x 5 - hard (138lb) PR!
Comments
Squats were a tiny bit easier than last week, which is a good indication that progress ought to continue for a while. To be honest, I surprise myself every Monday when I squat and find I can actually lift the weights and keep making this progress. Good stuff.
Buoyed by the squats, I decided to skip adding a tiny bit to the bench sets and jumped to 75kg. Very hard final rep, but I just got it.
Rows were hard for the first time. I only just got a decent final rep on each set.
I don't appear to have dropped any fat by sticking to 180lb for a week or so, so I'll start eating a little more this week and resume the bulk. I seemed to keep the fat at bay when I was doing cardio, so I might do some very light cardio tomorrow and do a slightly harder one on Thurs.
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?
(242lb) PR!Week 6: 112.5 x 3 x 5 - hard, but ok (248lb) PR!
Today: 115 x 3 x 5 - a tad easier than last week (253lb) 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)
Week 6: 73.5 x 3 x 5 - heavy, just about ok (162lb) PR!
Today: 75 x 3 x 5 - barely locked out final set, final rep (165lb) 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)
Week 6: 61 x 3 x 5 - ok (134lb) PR!
Today: 62.5 x 3 x 5 - hard (138lb) PR!
Comments
Squats were a tiny bit easier than last week, which is a good indication that progress ought to continue for a while. To be honest, I surprise myself every Monday when I squat and find I can actually lift the weights and keep making this progress. Good stuff.
Buoyed by the squats, I decided to skip adding a tiny bit to the bench sets and jumped to 75kg. Very hard final rep, but I just got it.
Rows were hard for the first time. I only just got a decent final rep on each set.
I don't appear to have dropped any fat by sticking to 180lb for a week or so, so I'll start eating a little more this week and resume the bulk. I seemed to keep the fat at bay when I was doing cardio, so I might do some very light cardio tomorrow and do a slightly harder one on Thurs.
anotherbutters
New member
AB's 5x5: Week 7, 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
Week 6 Tue: 30 mins @ level 15, max HR: 165 bpm - unexpectedly easy
Today........: 30 mins @ level 14, max HR: 159 bpm - light session, easy
Not much to say really.
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
Week 6 Tue: 30 mins @ level 15, max HR: 165 bpm - unexpectedly easy
Today........: 30 mins @ level 14, max HR: 159 bpm - light session, easy
Not much to say really.
anotherbutters
New member
AB's 5x5: Week 7, Wed (heavy day)
Bodyweight: 180lb
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!
Week 5: 90 x 3 x 5 - hard, but ok (198lb) PR!
Week 6: 92.5 x 3 x 5 - hard, but ok (204lb) PR!
Today: 95 x 3 x 5 - harder than last week (209lb) 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)
Week 5: 45 x 3 x 5 - easier than last week, lol (99lb)
Week 6: 46 x 3 x 5 - hard, a little leg drive (101lb) PR!
Today: 47.5 x 3 x 5 - hard, more leg drive on final reps (105lb) PR!
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)
Week 5: 135 x 5 - not a doubt (297lb) PR! - a year in the making
Week 6: 137.5 x 5 - hard, but ok (303lb) PR!
Today: 140 x 5 - lightweight baby (308lb) PR! - (3 plates in metric weights)
Comments
Was late to the gym because our little UK based company has just been bought by a big US player for $60m. Nice. I'll be counting my shares when I get home!
Front squats - I noticed the rack is easier to hold if I lean back a little, but that made it harder on the legs. One way or another, I finished these. I have no respect for how hard these ought to be - I just keep slapping on another 2.5kg/5.5lb and getting the job done. I keep telling myself I need to get a front squat PR in order to get the next back squat PR and vice versa, like they support each other. It's working so far.
On overhead press, I managed one or two strict reps before resorting to a little leg drive. Not a full push press, but I'm happy that I'm getting stronger and not just compensating with more and more leg drive. Even if there is some compensation, more weight has to be good and I'll keep pushing and pushing these until the amount of leg drive starts to get silly.
I got a vid of the deads. Haven't looked at it yet and won't have time for a while (I have a date tonight!), but the set was almost easy. Last time I tried 3 plates, I felt like my whole body was being crushed into the ground. This time was way easier. I'll definitely be able to keep pushing these, which is fantastic news - the last thing I wanted was to top out at this weight.
Great workout. Right, what's next ... two plate front squat in 2 weeks. Great. There's no stopping me now.
Bodyweight: 180lb
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!
Week 5: 90 x 3 x 5 - hard, but ok (198lb) PR!
Week 6: 92.5 x 3 x 5 - hard, but ok (204lb) PR!
Today: 95 x 3 x 5 - harder than last week (209lb) 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)
Week 5: 45 x 3 x 5 - easier than last week, lol (99lb)
Week 6: 46 x 3 x 5 - hard, a little leg drive (101lb) PR!
Today: 47.5 x 3 x 5 - hard, more leg drive on final reps (105lb) PR!
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)
Week 5: 135 x 5 - not a doubt (297lb) PR! - a year in the making
Week 6: 137.5 x 5 - hard, but ok (303lb) PR!
Today: 140 x 5 - lightweight baby (308lb) PR! - (3 plates in metric weights)
Comments
Was late to the gym because our little UK based company has just been bought by a big US player for $60m. Nice. I'll be counting my shares when I get home!
Front squats - I noticed the rack is easier to hold if I lean back a little, but that made it harder on the legs. One way or another, I finished these. I have no respect for how hard these ought to be - I just keep slapping on another 2.5kg/5.5lb and getting the job done. I keep telling myself I need to get a front squat PR in order to get the next back squat PR and vice versa, like they support each other. It's working so far.
On overhead press, I managed one or two strict reps before resorting to a little leg drive. Not a full push press, but I'm happy that I'm getting stronger and not just compensating with more and more leg drive. Even if there is some compensation, more weight has to be good and I'll keep pushing and pushing these until the amount of leg drive starts to get silly.
I got a vid of the deads. Haven't looked at it yet and won't have time for a while (I have a date tonight!), but the set was almost easy. Last time I tried 3 plates, I felt like my whole body was being crushed into the ground. This time was way easier. I'll definitely be able to keep pushing these, which is fantastic news - the last thing I wanted was to top out at this weight.
Great workout. Right, what's next ... two plate front squat in 2 weeks. Great. There's no stopping me now.
anotherbutters
New member
I've got to thank Rippetoe, Kilgore and Pendlay for this progress. Sure, I've barely started, but I'm bristling with confidence that I'll be able to tweak this when necessary and keep the progress going for a long time.
Buy Practical Programming if you haven't already!
Buy Practical Programming if you haven't already!
Cynical Simian
New member
Congrats on another 6-PR week. (I'm limiting my congratulatory posts to one per week rather than cluttering the journal with one after each workout.)
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