Please Scroll Down to See Forums Below
AB's 2007 log
- Thread starter anotherbutters
- Start date
JKurz1
Banned
is this routine mainly for strength? AB - are you growing? Any cardio? <--did I ask that already? Just curious......APril 1, I'm either going with what I have now, your routine, or may try DC....heard some good things but I always thought you needed a spot every session.....
BIGT is developing a routine too........
BIGT is developing a routine too........
anotherbutters
New member
Thanks for the 300's comment BW. I've got my sights set on a 3 plate squat now.
AL, I've started calling it a mini PR because it's not that significant. My PR day is Monday, where I go for 3 x 5 reps. On Friday, I'll add a little weight and go for one triple, so even though it's more weight than I've had on the bar before, it's not such a big deal when compared with all the work on a Monday. (I'll then use Friday's weight for next Monday's weight, where it'll get called a PR).
AL, I've started calling it a mini PR because it's not that significant. My PR day is Monday, where I go for 3 x 5 reps. On Friday, I'll add a little weight and go for one triple, so even though it's more weight than I've had on the bar before, it's not such a big deal when compared with all the work on a Monday. (I'll then use Friday's weight for next Monday's weight, where it'll get called a PR).
JKurz1 said:
when you ask the same question over and over, do you bother reading the answers given to you over and over?
AB - great stuff, it's really fun keeping up with how everything progresses. I just received PP yesterday and I'm really anxious to get the whole thing read--hopefully I'll finish it over the weekend
Keep it up, it's really inspiring me.
anotherbutters
New member
AB's 5x5: Week 13, 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
Week 12: 127.5 x 3 x 5 - hard (281lb) PR!
Today: 130 x 3 x 5 - wow! (286lb) 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)
Week 12: 78.5 x 3 x 5 - incredibly hard final rep (173lb) PR!
Today: 80 x 4, 4, 3, 3 - was going for 4x4, but failed (176lb)
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!
Week 12: 67.5 x 3 x 5 - just ok, some humping towards the end (149lb) PR!
Today: 68.5 x 3 x 5 - just ok, some humping (151lb) PR!
Comments
I felt unusually good (strong) today and the first squat rep was easier than expected, which is always nice. I nearly stalled on the final rep of the 3rd set though. I'm surprised to have gotten a PR today. No reason in particular, other than that these have gone up so much already. Onwards and upwards... 3 plates really is around the corner now.
I think I'll reset the bench press as it really has slowed down now. I'm not sure whether I'll carry on with 5's or switch to triples.
Rows were ok.
Not much else to say really. Just another day in the office!
Oh yes, I saw a guy using the pussy pad on the leg press today
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
Week 12: 127.5 x 3 x 5 - hard (281lb) PR!
Today: 130 x 3 x 5 - wow! (286lb) 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)
Week 12: 78.5 x 3 x 5 - incredibly hard final rep (173lb) PR!
Today: 80 x 4, 4, 3, 3 - was going for 4x4, but failed (176lb)
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!
Week 12: 67.5 x 3 x 5 - just ok, some humping towards the end (149lb) PR!
Today: 68.5 x 3 x 5 - just ok, some humping (151lb) PR!
Comments
I felt unusually good (strong) today and the first squat rep was easier than expected, which is always nice. I nearly stalled on the final rep of the 3rd set though. I'm surprised to have gotten a PR today. No reason in particular, other than that these have gone up so much already. Onwards and upwards... 3 plates really is around the corner now.
I think I'll reset the bench press as it really has slowed down now. I'm not sure whether I'll carry on with 5's or switch to triples.
Rows were ok.
Not much else to say really. Just another day in the office!
Oh yes, I saw a guy using the pussy pad on the leg press today
anotherbutters
New member
Do you mean in addition to Monday's benching? I don't really want to upset Wednesday's overhead pressing. I'll have another read of PP.
Sorry the squatting isn't more exciting.
Sorry the squatting isn't more exciting.
SanFrancisco
New member
god, overwhelming. Crazy routine.
anotherbutters
New member
AB's 5x5: Week 13, 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!
Week 12: 103.5 x 3 x 5 - sets 2 and 3 were ever so slightly easier (228lb) PR!
Today: 105 x 3 x 5 - as per last week (231lb) 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)
Week 12: 52.5 x 3 x 5 - a little push press, easier than last week (116lb) PR!
Today: 53.5 x 5, 5, 4 - dammit, just an inch from lockout on the final rep (118lb)
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)
Week 12: 85 x 8 x 3 - light triples to practise on form (187lb)
Today: 92.5 x 8 x 3 - light triples to practise on form (204lb)
Comments
Slowing down the rate of progression on front squats seems to have bought me some time on them. They're still going up and not really getting any harder (they're a notch less than brutal now).
It's frustrating that I didn't get the overhead press. I had to repeat the final rep, then failed to lock it out on the second attempt. I might just increase the weight next week anyway. Next week will be a 1.5kg increase, so I probably won't get the reps anyway.
I think I ought to be filming deads so that I can check my form's ok, as regards lifting my hips whilst the bar's still on the ground. I might leave deads out of the workout next week and do them at home in the evening, where it's easier to film.
So, stepping back and looking at where I am, the pressing seems to be slowing down, both overhead and bench, I had to stop deads because my form was starting to hurt my back, but squats are still progressing. I think I'll carry on as I am for now. Another week of triples for deads, then I'll quickly ramp back up to heavy 5's. With bench, I'm toying with dropping the weight just a little and switching to triples. Overhead press, I think I'll carry on as I am too. Suggestions are welcome though! I don't feel any loading yet.
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!
Week 12: 103.5 x 3 x 5 - sets 2 and 3 were ever so slightly easier (228lb) PR!
Today: 105 x 3 x 5 - as per last week (231lb) 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)
Week 12: 52.5 x 3 x 5 - a little push press, easier than last week (116lb) PR!
Today: 53.5 x 5, 5, 4 - dammit, just an inch from lockout on the final rep (118lb)
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)
Week 12: 85 x 8 x 3 - light triples to practise on form (187lb)
Today: 92.5 x 8 x 3 - light triples to practise on form (204lb)
Comments
Slowing down the rate of progression on front squats seems to have bought me some time on them. They're still going up and not really getting any harder (they're a notch less than brutal now).
It's frustrating that I didn't get the overhead press. I had to repeat the final rep, then failed to lock it out on the second attempt. I might just increase the weight next week anyway. Next week will be a 1.5kg increase, so I probably won't get the reps anyway.
I think I ought to be filming deads so that I can check my form's ok, as regards lifting my hips whilst the bar's still on the ground. I might leave deads out of the workout next week and do them at home in the evening, where it's easier to film.
So, stepping back and looking at where I am, the pressing seems to be slowing down, both overhead and bench, I had to stop deads because my form was starting to hurt my back, but squats are still progressing. I think I'll carry on as I am for now. Another week of triples for deads, then I'll quickly ramp back up to heavy 5's. With bench, I'm toying with dropping the weight just a little and switching to triples. Overhead press, I think I'll carry on as I am too. Suggestions are welcome though! I don't feel any loading yet.
well it's good to see the FS are doing better. Are you still doing chin-up/pullups as accessories? I remember you saying the gym didn't have any chinup bars, but couldn't remember if you found an alternative way or not. they can assist in helping your OH Press. As for those, even though you were an inch or so from lockout I'd still wait and keep it the same weight, get your recovery on and knock on them next week. keep up the good work tho, everything looks good.
Similar threads
