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AB's 2007 log
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anotherbutters
New member
AB's 5x5: Week 17, Mon
Bodyweight: 186.6lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Squat (5 triples for PRs)
Today: 130 x 5 x 3 - harder than expected, back not happy (286lb)
2. Row (5 triples for PRs)
Today: 70 x 5 x 3 - harder than expected, then got easier (154lb)
3. Bench (1x8)
Today: 65 x 1 x 8 - easy enough (143lb)
4. Accessory
Decline situps, 10kg x 2 x 15 (22lb)
Comments
I'll start afresh with my workout history as I'm changing things somewhat. The spreadsheet contains everything if you're interested. This is the first week of a reset of everything.
Squats were harder than expected and I could feel my back wasn't happy during them (I usually feel it after). I finished the sets, but I probably shouldn't have. I'm going to take drastic action and drop squats for a couple of weeks as I don't want this to develop into a long term injury. Front squats might be ok, but I'm just going to drop all squatting just in case. I'll keep deads. This sucks as I was about to start ramping up again, but it can't be avoided. I'll keep all the other lifts the same, or I might add a few sets here and there.
Rows felt heavy to start with, but got a little easier as the sets wore on. I could feel my back during them though, which wasn't a good sign.
Bench was easy.
Abs were hard.
Bodyweight: 186.6lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Squat (5 triples for PRs)
Today: 130 x 5 x 3 - harder than expected, back not happy (286lb)
2. Row (5 triples for PRs)
Today: 70 x 5 x 3 - harder than expected, then got easier (154lb)
3. Bench (1x8)
Today: 65 x 1 x 8 - easy enough (143lb)
4. Accessory
Decline situps, 10kg x 2 x 15 (22lb)
Comments
I'll start afresh with my workout history as I'm changing things somewhat. The spreadsheet contains everything if you're interested. This is the first week of a reset of everything.
Squats were harder than expected and I could feel my back wasn't happy during them (I usually feel it after). I finished the sets, but I probably shouldn't have. I'm going to take drastic action and drop squats for a couple of weeks as I don't want this to develop into a long term injury. Front squats might be ok, but I'm just going to drop all squatting just in case. I'll keep deads. This sucks as I was about to start ramping up again, but it can't be avoided. I'll keep all the other lifts the same, or I might add a few sets here and there.
Rows felt heavy to start with, but got a little easier as the sets wore on. I could feel my back during them though, which wasn't a good sign.
Bench was easy.
Abs were hard.
lol
anotherbutters
New member
I'm beginning to wonder whether I'll ever perform a decent transition from one weekly setup to another, or whether I'll always push myself to my limits, injure myself and have to back off a lot. I sprained my ankle quite badly yesterday running down a flight of stairs. I can still walk on it but it feels very 'loose' and is prone to rolling over. So now I have that and my lower back tweak to think about. Definitely no squatting for 2 weeks now. I'll be in the gym later for my OHP and rows.
I'm glad you get it md.
I'm glad you get it md.
anotherbutters
New member
Oh yes, I'd forgotten I'm actually push pressing. I want to make sure I don't lose any upper body strength whilst I'm not squatting as it's my weakness. I can still go heavy on bench and rows, and maybe I should look again for somewhere to do chins from. You're right, I should probably go for 3x8 or 4x8 for OHP. Thanks.
I heard something snap in my ankle when I sprained it. I thought I'd broken it, but I can still walk on it without much pain and although it's swollen, it isn't as swollen as I'd expect if I'd have broken something.
I heard something snap in my ankle when I sprained it. I thought I'd broken it, but I can still walk on it without much pain and although it's swollen, it isn't as swollen as I'd expect if I'd have broken something.
blut wump
New member
It sounds like a sprain, maybe similar to what laid me low at about this time last year. Guard the joint like it's precious, mostly because it is.
If you haven't already seen the doctor, take a look on the 'Net. When I went to see the doctor, he prodded around to check for broken bones and then had nothing better to recommend than anti inflamatories and keeping it elevated, ideally above heart level, as much as possible. Ankle-support is another option. Icing it can help too. I think the prognosis was seeks weeks of healing (he's foreign).
It was the recovery from the ankle sprain that led to the 20-rep squats to get back into things quickly. That they led gently into a knee sprain was unfortunate.
You might also find it painful to try to shuffle around the gym carrying plates. You might be out of the lifting business for a little while if that's so.
Good luck. Get well soon.
Also, be glad you only weigh 85Kg rather than 125Kg.
If you haven't already seen the doctor, take a look on the 'Net. When I went to see the doctor, he prodded around to check for broken bones and then had nothing better to recommend than anti inflamatories and keeping it elevated, ideally above heart level, as much as possible. Ankle-support is another option. Icing it can help too. I think the prognosis was seeks weeks of healing (he's foreign).
It was the recovery from the ankle sprain that led to the 20-rep squats to get back into things quickly. That they led gently into a knee sprain was unfortunate.
You might also find it painful to try to shuffle around the gym carrying plates. You might be out of the lifting business for a little while if that's so.
Good luck. Get well soon.
Also, be glad you only weigh 85Kg rather than 125Kg.
anotherbutters
New member
AB's 5x5: Week 18, Tue
Bodyweight: 186.8lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Front Squat (5 triples for PRs)
Today: skipped due to dicky back and sprained ankle
2. Overhead press (8's)
Today: 37.5 x 4 x 8 - about right, not too easy, not too hard (83lb)
3. Row (8's)
Today: 52.5 x 4 x 8 - just right - just hard enough (116lb)
4. Decline situps (10's)
Today: 14kg x 3 x 10 - hard (31lb)
Comments
Weird workout not squatting. I can't remember the last time I did this. I feel like all I've done is go in, pump up my upper body and walk out again.
As per BW's suggestion, I did higher rep overhead presses to try to avoid aggravating my ankle and it was ok, although I am walking on it slowly now. Overhead press and rows were pitched just at the right weight. I thought I'd do abs again and switch them to different reps on different days. Now that I can do them at the gym, I think I'll try them every day.
The only PR I'll be sporting this week is my bodyweight, which is just above my highest ever, but I'm leaner than when I was last 186lb.
I think I'll skip deads this week too, to keep the pressure off my ankle. I'll try to do some chins instead, or maybe I'll just row again.
Bodyweight: 186.8lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Front Squat (5 triples for PRs)
Today: skipped due to dicky back and sprained ankle
2. Overhead press (8's)
Today: 37.5 x 4 x 8 - about right, not too easy, not too hard (83lb)
3. Row (8's)
Today: 52.5 x 4 x 8 - just right - just hard enough (116lb)
4. Decline situps (10's)
Today: 14kg x 3 x 10 - hard (31lb)
Comments
Weird workout not squatting. I can't remember the last time I did this. I feel like all I've done is go in, pump up my upper body and walk out again.
As per BW's suggestion, I did higher rep overhead presses to try to avoid aggravating my ankle and it was ok, although I am walking on it slowly now. Overhead press and rows were pitched just at the right weight. I thought I'd do abs again and switch them to different reps on different days. Now that I can do them at the gym, I think I'll try them every day.
The only PR I'll be sporting this week is my bodyweight, which is just above my highest ever, but I'm leaner than when I was last 186lb.
I think I'll skip deads this week too, to keep the pressure off my ankle. I'll try to do some chins instead, or maybe I'll just row again.
sorry about the ankle incident, may you have a quick recovery.
You said you can walk on it without much pain, have you tried just squatting on it without any weight (with just a broom or whatever)? If it doesn't feel too bad, perhaps if you just ice it, and wrap it up before your session you could possibly do light squats to avoid detraining in that core area.
You said you can walk on it without much pain, have you tried just squatting on it without any weight (with just a broom or whatever)? If it doesn't feel too bad, perhaps if you just ice it, and wrap it up before your session you could possibly do light squats to avoid detraining in that core area.
anotherbutters
New member
Thanks, but at some point, I think you've just got to give things time to heal.
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