AB's 2007 log

[anotherbutters]

Cheers. I didn't find a way of doing chins and forgot about them. Whatever I do, I list in this journal, so you might have noticed an absence of ab work too. I ought to start doing ab work again, because I can feel a slight pain in my back, which I've had before due to weak abs.

 

[Cynical Simian]

In addition to the planned switch to triples on Monday's bench, you might change the Friday workout a bit as well. Doing some DE-style work would keep it a light/easy day while perhaps helping you develop bar speed that could be quite useful on Monday's work.

 

[anotherbutters]

I actually thinking of trying some higher rep work on Fridays, e.g. 3x8, although I ought to remember it's supposed to be an easy day. What percentage would you do the DE work at? I feel like it ought to be up around 70% (60kg) for several triples if I did it.

 

[anotherbutters]

AB's 5x5: Week 13, Fri (light day)

Bodyweight: 184lb

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
Week 11: 127.5 x 3 - yeah, yeah, whatever! (281lb) mini PR
Week 12: 130 x 3 - very hard, worried about monday, as per usual really (286lb) mini PR
Today: 132.5 x 3 - not too bad really (292lb) 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
Week 11: 80 x 3 - hard, but not in doubt (176lb) mini PR
Week 12: 80 x 3 - very hard (176lb)
Today: 50 x 8 x 3 - tried some DE work - felt way too easy (110lb)

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)
Week 11: 67.5 x 3 - ok (149lb) mini PR
Week 12: 68.5 x 3 - ok (151lb) mini PR
Today: 70 x 3 - ok (155lb) mini PR


Comments

Squats were probably a little easier than usual. I'm not worried about Monday today, which I am sometimes. I tried some DE work on bench, as per CS's suggestion. 60kg felt a little heavy to move quickly, so I dropped to 50kg and did 8 triples, 45 seconds apart. I got a sweat going, but I didn't feel like it was doing anything. I'm not sure if I'll do them again. Rows were hard, but ok.

 

[Cynical Simian]

Rippetoe suggests 50-75% of 1RM, so your estimate was right on target.

 

[al420]

Cheers. I didn't find a way of doing chins and forgot about them. Whatever I do, I list in this journal, so you might have noticed an absence of ab work too. I ought to start doing ab work again, because I can feel a slight pain in my back, which I've had before due to weak abs.

Get on that ab work bro...

 

[anotherbutters]

Get on that ab work bro...

Oh yes, I forgot to mention today's ab work! First time in weeks!

The gym's crappy decline bench doesn't really decline much, so I had to put plates under the front of it, and there wasn't anything to hook my knees over, so I slid down the bench as I did them (I had my feet hooked under a bar, but nothing under my knees). I'm sure I ended up using far too much hips, so I'll have to find a better setup at the gym.

4. Decline abs
5kg: 1 x 15
10kg: 2 x 15

 

[Kabeetz]

there's no such thing as a mini PR bro. Either it is a record or it isn't, don't feel you have to qualify it because it was a smaller jump..it is still more than you ever lifted before in your entire life for a certain number of reps.

KEEP IT UP.

 

[JKurz1]

AB's 5x5: Week 13, Fri (light day)

Bodyweight: 184lb

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
Week 11: 127.5 x 3 - yeah, yeah, whatever! (281lb) mini PR
Week 12: 130 x 3 - very hard, worried about monday, as per usual really (286lb) mini PR
Today: 132.5 x 3 - not too bad really (292lb) 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
Week 11: 80 x 3 - hard, but not in doubt (176lb) mini PR
Week 12: 80 x 3 - very hard (176lb)
Today: 50 x 8 x 3 - tried some DE work - felt way too easy (110lb)

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)
Week 11: 67.5 x 3 - ok (149lb) mini PR
Week 12: 68.5 x 3 - ok (151lb) mini PR
Today: 70 x 3 - ok (155lb) mini PR


Comments

Squats were probably a little easier than usual. I'm not worried about Monday today, which I am sometimes. I tried some DE work on bench, as per CS's suggestion. 60kg felt a little heavy to move quickly, so I dropped to 50kg and did 8 triples, 45 seconds apart. I got a sweat going, but I didn't feel like it was doing anything. I'm not sure if I'll do them again. Rows were hard, but ok.

I think this routine needs dumped for awhile or changed.........you have a fucking impressive deadlift.......very very impressive........your row is pretty damn good too.........but most girls bench 110lbs.......so we need to priorritize delts, tris and chest........even it out..........

 

[anotherbutters]

Er, thanks for your input JK.