AB's 2007 log

[anotherbutters]

Here's the deadlift vid from last week, 140kg x 5:

http://media.putfile.com/140kg-deads

I noticed my arch is pretty lousy and I had a fair amount of rounding in the upper back. I always stretch back a little after the set, so that wasn't an indication of any pain. The set was pretty quick considering it was a new PR!

Sorry for the large file size (5Mb) for such a crappy vid - I don't have any editing software.

 

[blut wump]

Laughably easy. Way to go.

 

[Kabeetz]

WHY ARE U NOT WEARING THE SILVER HELMET AND CAPE??

Another myth destroyed

Seriously, don't hurt yourself with those, but like the wumpster said, you handled those no problemo.

Keep it up and sorry I haven't checked in in awhile!

 

[Czar87]

You're a god damn joke. =) I thought your 3plate dead was like going through hell, but after watching your video it's like pff was that it. Awsome. What you think how many more weeks can you progress ?

Great thread !!

 

[anotherbutters]

Thanks everyone. Maybe I just make it look easy

Today's workout wasn't so good...

 

[anotherbutters]

AB's 5x5: Week 8, 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!
Week 7: 95 x 3 x 5 - harder than last week (209lb) PR!
Today: 97.5 x 3 x 5 - nearly failure, lots of leaning forward (215lb) 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!
Week 7: 47.5 x 3 x 5 - hard, more leg drive on final reps (105lb) PR!
Today: 48.5 x 3 x 5 - as per last week (107lb) 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!
Week 7: 140 x 5 - lightweight baby (308lb) PR! - (3 plates in metric weights)
Today: 142.5 x 5 - back definitely rounding, not fun (314lb) PR!


Comments

Totally exhausting workout. Only got about 5 hours sleep (just woke early), so I'm still tired from the weekend.

I had to lean forward a fair amount on fronts to get the reps, which hurt my bad wrist. This was the hardest front squat session ever. The sets of 5 were more like 5 singles with 4-5 seconds between them.

Overhead press was similar to last week - some leg drive. Definitely making progress on them though.

I was knackered before starting deads. I could feel my lower back rounding on the final set and barely locked out the final rep. Some lower back soreness afterwards, but not in a bad way (probably close though).

I'm not confident about increasing fronts or deads for next week. It's probably just the sleep, but this relentless progress is no doubt also catching up with me.

I crawled out of the gym.

 

[Cynical Simian]

Nice job gutting out some tough PRs this week. 2 kg increases on squats/deads might allow you to keep the progress going for another couple of weeks before stalling.

 

[TomoUK]

well done on the pr's, sounds like you worked hard for them! Do you have a plan for what your going to when you start stalling (if you ever do!)

 

[bigred133]

Congrats on the long string of PRs.

If your back is rounding on deads and the result is bad form, do you increase the weight next week or stay with this weight until you have good form?

 

[anotherbutters]

If your back is rounding on deads and the result is bad form, do you increase the weight next week or stay with this weight until you have good form?

I asked myself the same question and to be honest, I don't know.

Thanks for the comments guys. To be honest, I was almost thinking of skipping this week somehow because of the weekend, but I wasn't sure how, so I just followed the plan instead. It's been a tough week, but I'm pleased with the results given the circumstances.

This week has to have driven up strength, so if I eat and sleep well, hopefully I'll be able to continue and bump everything next week. I can't help feeling it's going to be tough from here on in though.

CS, I can go down to 1.25kg increases (on average), but not 2kg. I'll keep pushing 2.5kg for now.

Tomo, I'll have to have a read of PP to figure out what to do when I stall. I can't remember! I think if I'm overly-fatigued, a mini deload would help, but if I'm under-stressed, more work would help.