AB's 2007 log

[anotherbutters]

AB's 5x5: Week 10, Mon (heavy day)

Bodyweight: 182lb

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!
Week 7: 115 x 3 x 5 - a tad easier than last week (253lb) PR!
Week 8: 117.5 x 3 x 5 - hard (259lb) PR!
Week 9: 120 x 3 x 5 - hard, but not in doubt (264lb) PR!
Today: 122.5 x 3 x 5 - hard (270lb) 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!
Week 7: 75 x 3 x 5 - barely locked out final set, final rep (165lb) PR!
Week 8: 76 x 5, 5, 4 - failed on final rep, but still a PR (167lb) PR!
Week 9: 77.5 x 4, 3, 4, 4 - was attempting 4x4, hit bars on 2nd set (171lb)
Today: 77.5 x 5, 5, 4 - hard, failed final rep (171lb) 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!
Week 7: 62.5 x 3 x 5 - hard (138lb) PR!
Week 8: 63.5 x 3 x 5 - hard (140lb) PR!
Week 9: 65 x 3 x 5 - hard, not great form (143lb) PR!
Today: 65 x 3 x 5 - wrong weight, but good form (143lb)

Comments

You know you're in for a rough ride when the first squat rep is a killer. But, I managed these and I'll carry on at the same rate. One of the gym instructors came over and asked whether I'd done any olympic lifting. I mentioned cleans and snatches and he just game me a blank look back. Then he started talking about how oly lifters are pretty flexible and can squat deep like that - started saying that some people have muscles that can't be stretched. Whatever. I just said "thanks" and left him to his instructing. Jeez.

Bench was pretty hard and I failed on the final rep. I'm pleased with these though, because 3 reps felt particularly tough last Friday. Rather than repeat the weight, I'm going to increase it again. I'll either go for 3x5 or drop back to 4x4, depending on which way the wind's blowing.

I forgot which weight to use on rows and accidentally repeated last week's workout. My form was pretty good though, definitely better than last week, so I don't mind.

Overall, another great workout.

 

[JKurz1]

just a tad confused........do you do 9 sets a day 3x a week????

 

[s8nlilhlpr]

9 work sets + warmups probably. I know, must seem confusing, not enough ISO-ARM BLASTING CURLS.

Nice work AB, keep up the PR's!!

 

[anotherbutters]

I use a combination of flat sets and ramped sets. On Monday, it's flat sets, so I did this today for squats, including warmups:

Mon squat: (warmups: bar x 5, 60x5, 80x4, 100x3, 110x2), (work sets: 122.5 x 3x5)

On Friday, I do lower volume, but hit a slightly higher weight, so I do ramped sets of 5 leading up to a heavy triple, so this Friday will look like this:

Fri squat: bar x 5, 60x5, 80x5, 100x5, 110x4, 125x3

For deads, I'll do 5 sets, ramping up to one top set.

So you're correct, I did 9 work sets today. Don't think the small number of work sets isn't enough - I crawl out of the gym on Mondays and Wednesdays and you can see the results in the PRs (check out the spreadsheet).

 

[Cynical Simian]

I can see how it would be confusing if you refuse to scroll up to look at the Wed./Fri. workout entries.

You're looking rather unstoppable on squats. Nice job!

 

[JKurz1]

Mon squat: (warmups: bar x 5, 60x5, 80x4, 100x3, 110x2), (work sets: 122.5 x 3x5)
thats what I meant.......thanks

 

[anotherbutters]

You're looking rather unstoppable on squats. Nice job!

Thanks. I wanted a 3 plate squat last year, but stupid injuries stopped me. It's nice to have made solid progress like this for so many weeks. Who knows where I'll be by the end of this year!

 

[JKurz1]

what is your diet and physique like? Training for pure strength? Bodyfat irrelevant?

 

[anotherbutters]

I'm training to get stronger. I don't think there's any point worrying about physique until you're decently strong, although I don't use that as an excuse to eat like a slob and put on lots of fat. Bodyfat is relevant - I like to look good - but I can also accept that a few extra pounds won't kill me whilst I'm gaining weight and making gains like this. I'll probably trim down for the summer, just to keep the fat in check, then I'll bulk next winter. Next year, I'll probably cut right down to a six pack in the summer, just for the hell of it.

I've analysed my diet down to the n'th degree in the past, but nothing beats just getting a decent amount of protein down your neck throughout the day and eating enough of everything else to put on weight.

 

[anotherbutters]

AB's 5x5: Week 10, Wed (heavy day)

Bodyweight: 182lb

Summary spreadsheet. Top sets only; 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!
Week 8: 97.5 x 3 x 5 - nearly failure, lots of leaning forward (215lb) PR!
Week 9: 100 x 3 x 5 - incredibly hard, but less leaning forward (220lb) PR!
Today: 101 x 3 x 5 - incredibly hard (222lb) 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!
Week 8: 48.5 x 3 x 5 - as per last week (107lb) PR!
Week 9: 50 x 3 x 5 - definitely a push press now (110lb) PR!
Today: 51 x 3 x 5 - hard, but a little easier than last week (112lb) 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)
Week 8: 142.5 x 5 - back definitely rounding, not fun (314lb) PR!
Week 9: 145 x 3 - stopped after 3 reps, back rounding (319lb) FAILED
Today: 132.5 x 5 - reset to practise on form (292lb)


Comments

Front squats are definitely the most stressful lift of the week. Deads probably hit the CNS more, but fronts really take it out of me. As I said last week, I'm going to halve the rate of increases so I don't kill myself - I just don't seem to be able to fail with these.

Overhead press had a little less leg drive today, but they were still a push press. I'm happy with them. It's becoming a nice weight to have above my head, although 1 plate is still a couple of months off.

I'm not happy with deads. I reduced the weight so I could practise my form - contract the lats and squeeze off the floor with my legs - but still rounded my back on the top set. I'm not sure what to do, but I think I need to reduce the weight by a lot more. I could do them twice a week with less weight, say 80%, to practise my form, then ramp up again, but it seems like a lot of wasted time. Maybe it isn't wasted, since I can't really carry on with my current form. Dunno.