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AB's 2007 log
- Thread starter anotherbutters
- Start date
anotherbutters
New member
Looking at some benchmarks in the Practical Programming book, my upper body lifts are definitely poor when compared to lower body. Plus I've never had the usual male urge to focus solely on the upper body (I'm not saying you have, but it's typical).
I didn't mark today's overhead press as a PR because I didn't complete all the reps. It's a higher weight, but I didn't lift it as many times. It's no big deal. Hopefully next week I'll get the reps in, then I'll call it a PR. Calling it a PR today won't make me any stronger
I didn't mark today's overhead press as a PR because I didn't complete all the reps. It's a higher weight, but I didn't lift it as many times. It's no big deal. Hopefully next week I'll get the reps in, then I'll call it a PR. Calling it a PR today won't make me any stronger
blut wump
New member
AB, it seems that enquiring minds are demanding answers. 
I was just looking at your numbers, assuming a 3RM of 145. That'd put your nominal 1RM in the 155 to 160 range. I wouldn't take the weight above 60% but anywhere in the 50% to 60% range is good. You could keep it flat or bump over three or four weeks to 60% and then either re-wave it or dive back into higher intensity, depending on how much those fronts are killing you.
I was just looking at your numbers, assuming a 3RM of 145. That'd put your nominal 1RM in the 155 to 160 range. I wouldn't take the weight above 60% but anywhere in the 50% to 60% range is good. You could keep it flat or bump over three or four weeks to 60% and then either re-wave it or dive back into higher intensity, depending on how much those fronts are killing you.
anotherbutters
New member
Thanks. I forgot I should have been taking a percentage of my 1RM. They were quite easy today, so I think I'll bump them for 4 weeks in total, then decide what to do next.
The fronts take a hell of a lot out of me and I'm usually crawling over the bar when it comes to deads. Splitting them onto another day would make them easier, but I won't change anything just yet.
The fronts take a hell of a lot out of me and I'm usually crawling over the bar when it comes to deads. Splitting them onto another day would make them easier, but I won't change anything just yet.
anotherbutters
New member
AB's 5x5: Week 11, Fri (light day)
Bodyweight: 183lb
Summary spreadsheet. Top sets only; 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
Week 6: 115 x 3 - pretty hard (253lb) mini PR
Week 7: 117.5 x 3 - pretty hard (259lb) mini PR
Week 8: 120 x 3 - pretty hard (264lb) mini PR
Week 9: 122.5 x 3 - very hard (270lb) mini PR
Week 10: 125 x 3 - getting used to straining (275lb) mini PR
Today: 127.5 x 3 - yeah, yeah, whatever! (281lb) 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)
Week 6: 75 x 3 - heavy. 3x5 would definitely be hard (165lb)
Week 7: 76 x 3 - heavy. 3x5 would definitely be hard (167lb) matches 3RM
Week 8: 77.5 x 3 - heavy. 3x5 would definitely be hard (171lb) mini PR
Week 9: 77.5 x 3 - very hard (171lb)
Week 10: 78.5 x 3 - hard (173lb) mini PR
Today: 80 x 3 - hard, but not in doubt (176lb) mini PR
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)
Week 6: 62.5 x 3 - just ok (138lb) mini PR
Week 7: 63.5 x 3 - hard (140lb) mini PR
Week 8: 65 x 3 - just ok (143lb) mini PR
Week 9: 66 x 3 - just ok (145lb) mini PR
Week 10: 66 x 3 - ok (messed up on Monday, so repeated here too) (145lb)
Today: 67.5 x 3 - ok (149lb) mini PR
Comments
Another day at the office... I'm beginning to realise that bench and rows are easier on Fridays because I'm not doing as much work on the squats. If I get Monday's squats, I'll be using 2 3/4 plates next Friday, which, all things considered, is bloody good progress!
Bodyweight: 183lb
Summary spreadsheet. Top sets only; 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
Week 6: 115 x 3 - pretty hard (253lb) mini PR
Week 7: 117.5 x 3 - pretty hard (259lb) mini PR
Week 8: 120 x 3 - pretty hard (264lb) mini PR
Week 9: 122.5 x 3 - very hard (270lb) mini PR
Week 10: 125 x 3 - getting used to straining (275lb) mini PR
Today: 127.5 x 3 - yeah, yeah, whatever! (281lb) 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)
Week 6: 75 x 3 - heavy. 3x5 would definitely be hard (165lb)
Week 7: 76 x 3 - heavy. 3x5 would definitely be hard (167lb) matches 3RM
Week 8: 77.5 x 3 - heavy. 3x5 would definitely be hard (171lb) mini PR
Week 9: 77.5 x 3 - very hard (171lb)
Week 10: 78.5 x 3 - hard (173lb) mini PR
Today: 80 x 3 - hard, but not in doubt (176lb) mini PR
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)
Week 6: 62.5 x 3 - just ok (138lb) mini PR
Week 7: 63.5 x 3 - hard (140lb) mini PR
Week 8: 65 x 3 - just ok (143lb) mini PR
Week 9: 66 x 3 - just ok (145lb) mini PR
Week 10: 66 x 3 - ok (messed up on Monday, so repeated here too) (145lb)
Today: 67.5 x 3 - ok (149lb) mini PR
Comments
Another day at the office... I'm beginning to realise that bench and rows are easier on Fridays because I'm not doing as much work on the squats. If I get Monday's squats, I'll be using 2 3/4 plates next Friday, which, all things considered, is bloody good progress!
anotherbutters
New member
AB's 5x5: Week 12, Mon (heavy day)
Bodyweight: 183lb
Summary Spreadsheet. Top sets only; 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!
Week 10: 122.5 x 3 x 5 - hard (270lb) PR!
Week 11: 125 x 3 x 5 - hard (275lb) PR! - 1.5 x bodyweight
Today: 127.5 x 3 x 5 - hard (281lb) 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)
Week 10: 77.5 x 5, 5, 4 - hard, failed final rep (171lb) PR!
Week 11: 78.5 x 3, 4, 4, 4 - attempting 4x4, hit bars on 1st set (173lb)
Today: 78.5 x 3 x 5 - incredibly hard final rep (173lb) 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!
Week 10: 65 x 3 x 5 - wrong weight, but good form (143lb)
Week 11: 66 x 3 x 5 - heavier than expected, a bit sloppy (145lb) PR!
Today: 67.5 x 3 x 5 - just ok, some humping towards the end (149lb) PR!
Comments
What's the world coming to - there was not one, but two other guys squatting reasonably deep in the gym today! I worked in with the first (who had his heels on plates). I think he did 120kg for a triple in the end and he asked me about how I worked out, which was cool. The other guy is the big guy I mentioned 2-3 weeks ago that had about 127.5kg on the bar (my weight today). Today, he had 130kg on the bar for a few sets of 5 reps - same as my weight next week
He must have a good 30-40 pounds on me, bodyweight wise.
So, hard squats again, no change there. Incredibly hard bench - I stalled on the final rep, but managed to find something to finish it. Rows were hard too. Great workout - can't complain with 3 PRs at this stage!
Bodyweight: 183lb
Summary Spreadsheet. Top sets only; 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!
Week 10: 122.5 x 3 x 5 - hard (270lb) PR!
Week 11: 125 x 3 x 5 - hard (275lb) PR! - 1.5 x bodyweight
Today: 127.5 x 3 x 5 - hard (281lb) 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)
Week 10: 77.5 x 5, 5, 4 - hard, failed final rep (171lb) PR!
Week 11: 78.5 x 3, 4, 4, 4 - attempting 4x4, hit bars on 1st set (173lb)
Today: 78.5 x 3 x 5 - incredibly hard final rep (173lb) 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!
Week 10: 65 x 3 x 5 - wrong weight, but good form (143lb)
Week 11: 66 x 3 x 5 - heavier than expected, a bit sloppy (145lb) PR!
Today: 67.5 x 3 x 5 - just ok, some humping towards the end (149lb) PR!
Comments
What's the world coming to - there was not one, but two other guys squatting reasonably deep in the gym today! I worked in with the first (who had his heels on plates). I think he did 120kg for a triple in the end and he asked me about how I worked out, which was cool. The other guy is the big guy I mentioned 2-3 weeks ago that had about 127.5kg on the bar (my weight today). Today, he had 130kg on the bar for a few sets of 5 reps - same as my weight next week
He must have a good 30-40 pounds on me, bodyweight wise.So, hard squats again, no change there. Incredibly hard bench - I stalled on the final rep, but managed to find something to finish it. Rows were hard too. Great workout - can't complain with 3 PRs at this stage!
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