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AB's 2007 log
- Thread starter anotherbutters
- Start date
al420
New member
Sorry JK - I like t you, but that advice is total dog shit. 180lbs is not 110lbs BTW...
AB you are too nice to take that as advie IMO. It is a direct attack by someone that is more into theroy that application (i know, I'm fat, but I swear I am not flaming anyone here).
Want your bench to go up - keep progressing like you are. Nice job.
AB you are too nice to take that as advie IMO. It is a direct attack by someone that is more into theroy that application (i know, I'm fat, but I swear I am not flaming anyone here).
Want your bench to go up - keep progressing like you are. Nice job.
Cynical Simian
New member
Agreed. If AB is too nice to request that his journal not be spammed by jkurz as it has been for the past couple months, I will. And Al, it's not even as though his "advice" is based on theory; it's usually the result of a refusal to look at more than one post, since other posts, taken together, provide explanations of everything AB is doing and plans to do and answers to the questions he asks. In this latest case, he didn't even look at more than one line and gave utterly misguided advice as a result, since right above '110' was last week's weight of 176.al420 said:
Anyway, AB, sorry for the mini-hijack of my own, but the frequency of jkurz's inane posts has become quite ridiculous.
Nice to see some ab work again and good luck with Monday's PRs.
Last edited:
Hey AB, you have made some great progress.
How much do you attribute your consistent increments on your front squat in carrying over to helping you keep progressing on your back squat.
There has to be some noticeable development with your legs? as the new records your keep setting are impressive.
How much do you attribute your consistent increments on your front squat in carrying over to helping you keep progressing on your back squat.
There has to be some noticeable development with your legs? as the new records your keep setting are impressive.
anotherbutters
New member
Thanks for the comment folks! 
Hey donny, I don't know that it's front squats per se that help with back squats, they're just a variation on squatting that help keep the workouts interesting. If I wasn't front squatting, I'd be back squatting instead anyway. In terms of development, I haven't measured my legs for a long time, but they definitely feel a LOT more solid now and I can feel I've a lot more strength in them.
JK, I try to keep a journal that's easy to follow and explain my thoughts so I might be able to help others in a similar position. That's the second question you've asked that you could have answered yourself if you'd have made the effort to read a post of mine in its entirety. If you're not going to read what I write, why should I bother explaining things to you?
Hey donny, I don't know that it's front squats per se that help with back squats, they're just a variation on squatting that help keep the workouts interesting. If I wasn't front squatting, I'd be back squatting instead anyway. In terms of development, I haven't measured my legs for a long time, but they definitely feel a LOT more solid now and I can feel I've a lot more strength in them.
JK, I try to keep a journal that's easy to follow and explain my thoughts so I might be able to help others in a similar position. That's the second question you've asked that you could have answered yourself if you'd have made the effort to read a post of mine in its entirety. If you're not going to read what I write, why should I bother explaining things to you?
blut wump
New member
I don't think that we need have any concerns about whether AB is about to realize that this whole routine sucks and should be dumped in favour of a front-raise/ decline-crossover/kickbacks superset marathon.
When one is doing the speed-bench, I've generally seen it recommended to work the three grips (narrow, shoulder-width, wide) similar to doing the Korte. Varying the grip moves the stress around between triceps, chest and delts. Personally, I like the speed work on deads and on box squats but I've never really felt that I'm getting any benefit from them on bench. The jury is still out, though.
As ever, nice squats. Great lifting.
When one is doing the speed-bench, I've generally seen it recommended to work the three grips (narrow, shoulder-width, wide) similar to doing the Korte. Varying the grip moves the stress around between triceps, chest and delts. Personally, I like the speed work on deads and on box squats but I've never really felt that I'm getting any benefit from them on bench. The jury is still out, though.
As ever, nice squats. Great lifting.
anotherbutters
New member
AB's 5x5: Week 14, Mon (front-raise/ decline-crossover/kickbacks superset marathon day)
1. front-raise
15kg x 8 x 8
2. decline-crossover
30kg x 10 x 10
3. kickbacks
1/2 JK's bodyweight x 5 x 5
Comments
Just kidding
1. front-raise
15kg x 8 x 8
2. decline-crossover
30kg x 10 x 10
3. kickbacks
1/2 JK's bodyweight x 5 x 5
Comments
Just kidding
anotherbutters
New member
AB's 5x5: Week 14, Mon (heavy day)
Bodyweight: 184lb
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!
Week 13: 130 x 3 x 5 - wow! (286lb) PR!
Today: 132.5 x 3 x 5 - very nearly failure (292lb) 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!
Week 13: 80 x 4, 4, 3, 3 - was going for 4x4, but failed (176lb)
Today: 75 x 5 x 3 - started triples, harder than expected (165lb)
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!
Week 13: 68.5 x 3 x 5 - just ok, some humping (151lb) PR!
Today: 70 x 3 x 5 - just ok, some humping (154lb) PR!
Comments
Squats were fairly hard today. There seems to have been a new spurt of memberships at the gym and it was quite packed and full of distractions (noisy curlers, rather than the fairer sex kind of distractions!). I barely finished the final reps of sets 2 and 3. Hard work. 135kg next week, which is just shy of 300lb!
Bench was harder than expected. I was planning on doing 77.5, 80, 81, 82.5... over the coming weeks.
Rows were just about ok.
I still have pretty bad DOMS in my abs from Friday and the decline bench was taken today, so I couldn't even do a few sets at bodyweight to get some blood into them. Front squats will hit them on Wednesday, so that'll do. I'll do more decline situps on Friday.
Bodyweight: 184lb
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!
Week 13: 130 x 3 x 5 - wow! (286lb) PR!
Today: 132.5 x 3 x 5 - very nearly failure (292lb) 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!
Week 13: 80 x 4, 4, 3, 3 - was going for 4x4, but failed (176lb)
Today: 75 x 5 x 3 - started triples, harder than expected (165lb)
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!
Week 13: 68.5 x 3 x 5 - just ok, some humping (151lb) PR!
Today: 70 x 3 x 5 - just ok, some humping (154lb) PR!
Comments
Squats were fairly hard today. There seems to have been a new spurt of memberships at the gym and it was quite packed and full of distractions (noisy curlers, rather than the fairer sex kind of distractions!). I barely finished the final reps of sets 2 and 3. Hard work. 135kg next week, which is just shy of 300lb!
Bench was harder than expected. I was planning on doing 77.5, 80, 81, 82.5... over the coming weeks.
Rows were just about ok.
I still have pretty bad DOMS in my abs from Friday and the decline bench was taken today, so I couldn't even do a few sets at bodyweight to get some blood into them. Front squats will hit them on Wednesday, so that'll do. I'll do more decline situps on Friday.
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