AB's 2007 log

[Cynical Simian]

CS, what I was doing before was similar to the SF5x5 - PRs on Monday, then a higher weight for less reps on the Friday, then carry Friday's weight forward for the following Monday's PR weight.

Yeah, I know. The volume comment just pertained to keeping the workload close to what you've been doing with the Friday triple.

I like the singles + backoff idea from your edit of that other post, but, like you said, it probably doesn't make much of a difference as long as you keep things relatively easy as per your plan for Fridays.

 

[al420]

Watch the ab work and soreness. For me I need the strength in my abs to get out of the hole, so I train abs after squats and only after squats... but this may make you fat, as I am currently a fatty.

 

[anotherbutters]

My left erector's really sore today, all the way up my back, so much so that if I had to work out right now, I wouldn't be able to. I didn't notice anything during squats. I'll go to the gym tomorrow and see how I fare, but I won't work it if I think it's going to make it worse.

AL, I'd neglected abs for a few weeks, then hit them on Friday from where I left off. The setup at the gym wasn't great and I didn't think I'd worked them that effectively, but the DOMS say otherwise! I can still feel them a bit today.

 

[blut wump]

Don't get yourself broken. You might recall that you dislike the condition.

 

[anotherbutters]

I'm beginning to think a small break might be worthwhile. My left calf has been very tight for the past 2-3 weeks, and now this back problem. I hate to stop when it all seems to be going so well. I'll see how I feel tomorrow, but I agree it's not worth getting broken and being out for a few weeks, just for another PR.

 

[anotherbutters]

AB's 5x5: Week 14, 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!
Week 13: 105 x 3 x 5 - as per last week (231lb) PR!
Today: 106 x 3 x 5 - very hard, close to failure (233lb) 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!
Week 13: 53.5 x 5, 5, 4 - dammit, just an inch from lockout on the final rep (118lb)
Today: 53.5 x 3 x 5 - had to re-attempt the final rep, but got it (118lb) 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)
Week 12: 85 x 8 x 3 - light triples to practise on form (187lb)
Week 13: 92.5 x 8 x 3 - light triples to practise on form (204lb)
Today: 100 x 8 x 3 - light triples, final week (220lb)


Comments

I wasn't sure whether I'd be able to work out today because of the pain in my back from Monday, but I worked up to my top set on front squats and all was ok.

Another PR on front squats - these are as tough as they've always been and my wrists really don't like them. I wear a wrap on my bad wrist and there's no lasting damage though.

Overhead/push press wasn't any easier than last week, but I managed to get the final rep this time. If nothing else, it gives me a little breather before moving on to the next weight.

I'm not sure whether this 4 week sabbatical on heavy deads has done much, as I still probably raise my hips before the bar leaves the floor. We'll see in a few weeks as I ramp the weights back up again. I think I'm contracting my lats correctly now though.

I'm not sure whether to reduce the rate of increase on back squats, given Monday's little scare. It's tempting to carry on as 3 metric plates are within 3 weeks' grasp. I'll try 135kg on Friday for a triple and see how that feels (not that that's been an indication of Monday's performance before).

 

[mad dipz]

How close is the bar to your shins as you pull? I've noticed when I'd do them, if I had the bar too far out by a couple inches or so, my hips would raise faster and cause my back to round. BTW, you ever do that home deads vid?

 

[anotherbutters]

I started to scrape my shins whilst I was still going heavy a few weeks ago, so it's as close as it's going to get. I'm also contracting my lats, which seems to keep it closer. I didn't do the home vid in the end as I won't have time tonight. I think I'll just ramp up the weight again and see how I fare.

 

[al420]

Go do some core work....lol

 

[anotherbutters]

I always got some mild DOMS in my abs after the Wednesday workouts which I attributed to front squats, so I don't think I need to hit abs any more today