AB's 2007 log

[blut wump]

I'm agog. The country needs more gogs.

Congrts, AB. I can see there's plenty more still in you.

 

[JKurz1]

I'm sorry eyes playn tricks....you came down a tad in weight........still damn impressive......I'm with you in all the lifts, except fing legs.......damn you kill my legs!~

 

[Cynical Simian]

Nice! Squats and rows are almost a given at this point (although I'm sure they don't feel that way as you're grinding them out), but I was surprised/pleased to see 3x5 on bench. Well done.

 

[Guinness5.0]

Glad to see you've been able to progress so well lately

 

[anotherbutters]

Thanks everyone. I'm beginning to think a 3 plate squat might actually be acheivable on this run. I just keep going in on a Monday and grinding them out.

JK, Friday's higher bench was a bit arbitrary, but basically, I wanted the extra stimulus of a new weight in order to help with yesterday's PR, even though the PR was slightly lighter. As a consequence, I'll end up repeating last Friday's workout this coming Friday.

 

[anotherbutters]

AB's 5x5: Week 12, Wed (heavy day)

Bodyweight: 184lb

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!
Week 10: 101 x 3 x 5 - incredibly hard (222lb) PR!
Week 11: 102.5 x 3 x 5 - almost singles; just knocking them out (226lb) PR!
Today: 103.5 x 3 x 5 - sets 2 and 3 were ever so slightly easier (228lb) 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!
Week 10: 51 x 3 x 5 - hard, but a little easier than last week (112lb) PR!
Week 11: 52.5 x 5, 5, 3 - push press, but too wasted to finish (116lb)
Today: 52.5 x 3 x 5 - a little push press, easier than last week (116lb) 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
Week 10: 132.5 x 5 - reset to practise on form (292lb)
Week 11: 80 x 8 x 3 - light triples to practise on form (176lb)
Today: 85 x 8 x 3 - light triples to practise on form (187lb)


Comments

The first set of front squats were murder, with a fair bit of leaning forward and a feeling of something about to 'go' in my upper back. On the 2nd and 3rd sets, I stayed more upright on purpose and found that I had the ability to strain and use pure legs to finish the reps. Still damned hard work!

I was happy to get the overhead press. I used a little dip on each rep, but no more than I've used in the past. Another PR!

With deads, I keep forgetting I'm trying to practise my form. Each set started 45 seconds after the last, which worked up a nice sweat! I'm thinking of adding 5kg per week to these, adjusting the number of sets and time between sets accordingly, to work back to PR weights. Hopefully the slow transition will let me keep my new form as I get back to where I was.

 

[blut wump]

Once you get over about 70% on the deads, I'm not convinced there's much benefit to be had from the short, speedy sets and over about 65%, you might be better to drop down to doubles. Fatigue and form deterioration would rear their heads as issues and I think it'd be better to get back into the hunt for PRs rather than to keep trying to increase weight on many sets of fast triples.

Congrats on the PRs. You're a machine.

 

[anotherbutters]

Ok, thanks for the tips. How's this for an 8x3 plan?

week 11: 80kg (52%) - last week
week 12: 85kg (55%) - today
week 13: 92.5kg (60%)
week 14: 100kg (65%)

Then I'd drop back to a ramped 1x5 as follows:

week 15: 115kg
week 16: 127.5kg
week 17: 135kg
week 18: 140kg
week 19: 142.5kg
week 20: 145kg - PR, then add 2.5kg per week

Of course I'd probably fail on squats by then and might have to factor that in.

 

[blut wump]

You might find the day at 100Kg to be tough but maybe not.

I'd shorten the six-week ramp-back to three weeks myself (130, 140, 145) but I'm impetuous and more accustomed to snatching at a PR rather than finding a seat on the PR train.

 

[anotherbutters]

6 weeks does seem like a long run, but I've ran quickly up to a PR on deads a few times and crashed and burned. I'll play it by ear. If they feel light, I'll bump the weights early.