AB's 2007 log

[anotherbutters]

Thanks guys. I ate a lot more between Mon-Wed last week to support the heavier workload and I seem to have picked up some momentum . I didn't intend to bump my weight quite so quickly. I'd be happy to maintain for a week or so now, but it always takes a bit of experimentation to get weight changes right.

 

[Guinness5.0]

Good stuff bro.

 

[anotherbutters]

AB's 5x5: Week 3, Mon

Later...

4. Accessory
Decline situps: 7.5kg x 3 x 15 - OMG, back breaking, lol.

The highest weight I've used before for these is 5kg. 7.5kg didn't do my back any favours as I probably ended up arching it too much. The final reps were real teeth-clenching grinders.

Adding weight is a little awkward - this was a 5kg and 2.5kg plate held behind my head and I probably ended up putting too much force on the back of my neck.

Any tips on these? I have chains for smaller increases, but my hands will soon get full.

 

[s8nlilhlpr]

You know, I've been doing those decline situps too and My back oddly hurts every now and then. Some days its perfectly fine and I can bang them out, other days I can tell on the first rep that its a no go. I put the weight on my chest and cross my arms over it. You could try using a dumbell and just clipping your chains on to that?

 

[Cynical Simian]

Adding weight is a little awkward

I've always done them with the weight on my chest for this very reason. Holding, say, a 35, 5 and a 2.5 pound plate is no problem this way, but I'm not sure how I'd manage that behind my head without quite a bit of difficulty. You could try holding the weights in front of your face or on your forehead, but don't blame me for any broken noses or chipped teeth.

 

[anotherbutters]

With lighter weights, I try to ease myself down with a rounded back and my back's always fine after that. My back won't stay rounded, it'll end up straight, but that's better than arched (for me). I couldn't do that today.

EDIT: sorry, didn't see your post CS. Yeah, BW suggested holding plates to the front too. I'm also more than likely using too much hips with this weight. lol at the chipped teeth.

 

[s8nlilhlpr]

Thanks for the tip AB! Good luck with your progress, keep up the heavy duty eating :-D.

 

[anotherbutters]

AB's 5x5: Week 3, Tue

Cardio - hill intervals on the stationary bike, previous weeks in orange
Week 1 Tue: 30 mins @ level 14 (of 25), max HR: 166 bpm
Week 1 Thu: 30 mins @ level 15, max HR: 176 bpm
Week 2 Tue: 30 mins @ level 16, max HR: 180 bpm
Week 2 Thu: 30 mins @ level 17, max HR: lots - QUIT
Today........: 30 mins @ level 16, max HR: 178 bpm

I thought my heart rate was fairly high today, but looking back, it's the lowest for this level on the bike. It was hoping it'd be a lot easier after attempting level 17 last week. I guess it wasn't too bad today.

 

[anotherbutters]

AB's 5x5: Week 3, Wed

Bodyweight: 175lb

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!
Today: 85 x 3 x 5 - ha! no harder than last week (187lb) 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)
Today: 42.5 x 3 x 5 - success, without leg drive (94lb)

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)
Today: 130 x 5 - wow, better than last week (286lb)


Comments

I really look forward to front squats. I feel like if I can get a 2.5kg back squat increase on Monday, I ought to be able to do the same on fronts, so I just go in and do it. The colour of my face in the mirror is a little worrying though!

Overhead press was better than last week. I expect I'll probably do this a lot - fail, then get the reps in the following week.

I put on way too much chalk for the last set of deads but my grip was phenomenal. Hook for all 5 reps! (I had to use mixed on the last rep of the previous warmup set). I also set myself a little higher with less leg bend. I don't know whether it was the chalk, position, or a bit of both, but these were the most solid set of deads I've done for a long while. Still hard, but solid.

I remember doing 5kg increases on deads last time and didn't feel as though I'd spent enough time above 130kg. I think these 2.5kg increases are working much better.

Great workout!

 

[TomoUK]

good work AB, have you ever considered giving Olympic Lifting a go? Judging by your lifts you seem idealy suited to it - strong legs & back! plus your overhead strength would rocket!