AB's 2007 log

[anotherbutters]

AB's 5x5: Week 4, Fri (light day)

Bodyweight: 177lb (my scales must be broken)

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)
Week 3: 107.5 x 3 - ok (237lb)
Today: 110 x 3 - ok (242lb) PR!

2. Bench (1x3)
Week 1: 67.5 x 3 - easy (149lb)
Week 2: 70 x 3 - heavy, but ok. 3x5 might be hard (154lb)
Week 3: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)
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)
Week 3: 60 x 3 - fairly hard (132lb)
Today: 60 x 3 - ok (132lb)


Comments

Squats were ok. The highest I've had on the bar before now is 109kg for a single at the end of the Korte.

I forgot the microplates last week, that's why I ended up repeating last week's bench and row weights. Bench was hard. Rows were easier than last week. I like my new form on rows - a slightly wider grip and pulling higher up the torso. Not much body English today and I didn't even notice the change in bar height when I hit 1 plate (60kg). No erector soreness either.

I've eaten more food and drunk more whole milk than you can shake a stick at this week, but my weight's resolutely stayed at 177lb. I'm dropping cardio for a while and I'm going to eat all weekend, as best I can. I'll probably find that I've put on weight but it's masked by a temporary drop in water weight or something, so I'll probably be over 180 by Monday .

 

[bigred133]

Congrats on the squat PR!

 

[Lone Trooper]

Ohhh wow a PR huh!? Lordy, how impressive, I might as wel...

Oh. It's AB. I don't troll him. Good job, orb.

And the spreadsheet looks awesome.

And Blut is right, Google is taking over the world. I, for one, welcome them.

 

[anotherbutters]

Re the small jump in weight for MP, does the gym have any spring collars? They're 0.5Kg per pair.

Just spotted this. The gym's plates go down to 2.5kg/pair and I take 1kg/pair plates, so I have to alternate between 1kg and 1.5kg increases. They have a variety of collars at the gym, so I could probably use the 0.5kg/pair collars to bridge the 1.5kg increase. Thanks for the tip.

It's still tempting to go for 45kg next week, especially since it's still below my PR .

 

[blut wump]

With 2 pairs of spring collars, you'll have the full range.

0.5 - spring collars
1.0 - plates
1.5 - spring collars + plates
2.0 - 2 pairs of spring collars + plates
2.5 - plates

Besides having 2 pairs of spring collars, I also have two pairs of screw-down collars but, annoyingly, they come in at 0.9Kg for the pair. I guess someone decided that one pound each was more useful to them than 0.5Kg each.

I expect that typical innacuracies on my larger plates will lead to greater than 0.1Kg variation so I'm mostly happy to call them 1Kg for the pair.

 

[anotherbutters]

I think you're just trying to slow me down

 

[ZGzaZ]

Great job on the recent squat PR! Looks like youre not too far behind that 315 that you will be shooting for this summer, btw... I like that you include the weight in pounds after kilos!

 

[anotherbutters]

AB's 5x5: Week 5, Mon (heavy day)

Bodyweight: 180lb (up 3lb in 2 days, lol)

Summary Spreadsheet. 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!
Today: 110 x 3 x 5 - c'mon, is that all you've got? (242lb) 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)
Today: 72.5 x 3 x 5 - very hard, almost failed (160lb)

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)
Today: 60 x 3 x 5 - ok (132lb)


Comments

Squats are progressing nicely. Hard, but, what can you expect? This was potentially a mini psychological blocker for some reason, so getting this out of the way and not feeling the weights getting harder was good.

The cyst on my left wrist swelled up like I'd hit it with a hammer after the first set of bench (painful too). I seem to have to wear a wrist wrap on it whenever benching now, so I had to go back to the locker room to get it for the last couple of sets. It's like there's a 1/4" ball bearing under the skin.

A little body English with rows, but otherwise ok.

It looks like my bodyweight finally caught up with everything I ate last week!

 

[bigred133]

Congrats on the third squat PR in a row, and congrats on finally getting your bodyweight up.

 

[anotherbutters]

AB's 5x5: Week 5, Mon

Later...

Accessory
Decline situps: 8.75kg x 3 x 15 - easy enough (19lb)

I put a plate under the bench to get more of a decline today. I'm trying to crunch the weight up and not just pull myself up with my hips, but these still felt quite easy. Easier than last week in fact.