AB's 2007 log

[Cynical Simian]

Nice work. You'll be front squatting two plates in no time.

 

[anotherbutters]

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!

Cheers. I'd rather bring up my weak points. My upper body strength sucks.

Besides, I don't have a platform to train on and nobody to coach me. I'm already the gym idiot that squats in the squat rack

 

[anotherbutters]

AB's 5x5: Week 3, Thu

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 after 24 mins
Week 3 Tue: 30 mins @ level 16, max HR: 178 bpm - not too hard, but harder than expected
Today........: 30 mins @ level 15, max HR: 175 bpm - again, a little harder than expected

Both cardio sessions were a little harder than expected this week. I don't know why as I don't feel particularly fatigued and I've been getting plenty of sleep. I'll do easier sessions next week if Monday's weights are hard.

 

[anotherbutters]

AB's 5x5: Week 3, Thu

Later...

Accessory
Decline situps: 5kg x 3 x 15 - ok

I did these with the weight on my chest and it makes a LOT of difference. Thanks for the tips. I'm now able to properly crunch up with my abs and use my hips less.

PWO meal: pizza

 

[anotherbutters]

AB's 5x5: Week 3, Fri (light day)

Bodyweight: 177lb (up 3lb from week 1)

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)
Today: 107.5 x 3 - ok (237lb)

2. Bench (1x3)
Week 1: 67.5 x 3 - easy (149lb)
Week 2: 70 x 3 - heavy, but ok. 3x5 might be hard (154lb)
Today: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)

3. Rows (1x3)
Week 1: 55 x 3 - ok (121lb)
Week 2: 57.5 x 3 - fairly hard (127lb)
Today: 60 x 3 - fairly hard (132lb)


Comments

Squats were ok. I probably could have grunted out 3x5 today, but it ought to be easier on Monday. Bench was hard and I doubt I'd get 3x5 on Monday. I'll start with the microplates, so I'll drop back to 71kg on Monday (1kg increase). Rows were fairly hard, but not as hard as expected. I don't know whether I'd get 3x5 on Monday, but it's tempting to try, just so I can start using 1 plate on each side. But then again, my old row PR is only 61kgx5, so maybe I should use the microplates there too. Dunno.

I've been sleeping lots, but I'm a little tired today. Maybe there's a little fatigue creeping in with all the cardio. I might drop one of the cardio days next week, just to be sure. Maybe Tuesday to help with deads on Wednesday.

I had a little lower back ache (the good kind) after rows, which I've never had before. I don't know that it's necessarily a good thing! Maybe it's because I did abs last night. I'll have to try to do them at the gym again (the bench is crap).

 

[anotherbutters]

I've been reading kethnaab's write-up of the Rippetoe 3x5 (great article) and after reading his description of Pendlay rows, I think I might reset my weight. Have a look at the three videos lower down the page. It's difficult to critique your own form without a vid, but I know for a fact I use some hip extension at the start of each rep, so even if I'm not as bad as the first vid, I'm probably closer to that than the last vid.

It's a travesty to have to lower the weight yet again, but if I'm using erectors and traps rather than lats, it doesn't make sense to continue as I am. I'll increase the weight between sets slowly tomorrow and stop at where I can still maintain decent form.

 

[blut wump]

Another thing to consider, if you feel you've identified a weakness is how you can deal with the weakness. Row, while being a great exercise, don't quite fall into the same category as squats that hit just so very much of the body.

With weak points in squats, the best option can just be to keep squatting and watch the weakness disappear. I'm not sure it's so simple with rows if the weakness is down in the bottom half of the chain. You might need to do some more-direct hip work. Still, I'm just blowing smoke but it's something to think about.

 

[anotherbutters]

I'd have thought bad form would be down to using other, stronger muscles to compensate for weak lats, which are the main muscle you're trying to work in the first place.

I'll experiment tomorrow. It might not be as bad as I think.

 

[blut wump]

True but it could also be down to a simple difficulty in supporting yourself.

I recall finding the movement more comfortable when I learned to sit back a little more.

 

[Cynical Simian]

It looks like BW has already talked you out of resetting immediately, but I'm going to chime in to agree that it might not be warranted. Pendlay Rows aren't an isolation exercise; trap use is inevitable in any kind of pull from the floor, as is posterior chain use in any lift where you're supporting yourself on the floor.

One cue that might help with rocking forward/"air humping" is, as with squats, keeping your heels planted on the ground.