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anotherbutters
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AB's 5x5: Week 5, Wed (heavy day)
Bodyweight: 180lb (up 6lb from week 1)
Summary spreadsheet. 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!
Today: 90 x 3 x 5 - hard, but ok (198lb) 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)
Today: 45 x 3 x 5 - easier than last week, lol (99lb)
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)
Today: 135 x 5 - not a doubt (297lb) PR! - a year in the making
Comments
Hell yeah!
On front squats, I noticed my rack it at its hardest when I try to bounce a little out of the hole (obviously - the point of maximum force production, changing the bar direction). Any dip in my elbows has a knock on effect of causing me to lean forward a little when coming out of the hole, so I just need to put more effort in my rack at that point. It wasn't a big deal today, but I'm glad I learnt this now.
I couldn't believe today's pressing. Very strong. I am using some rhythm again to keep these going, but it was less than last week. Next week will be a PR.
Tons of chalk and hook grip for all 5 reps - never a doubt for deads. Every time I've tried to make a comeback and ramped up the weights on deads, they've felt crippling at the higher weights, but I'm feeling fine this time around. A 3 plate dead is mine in 2 weeks
.
Great workout.
Bodyweight: 180lb (up 6lb from week 1)
Summary spreadsheet. 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!
Today: 90 x 3 x 5 - hard, but ok (198lb) 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)
Today: 45 x 3 x 5 - easier than last week, lol (99lb)
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)
Today: 135 x 5 - not a doubt (297lb) PR! - a year in the making
Comments
Hell yeah!
On front squats, I noticed my rack it at its hardest when I try to bounce a little out of the hole (obviously - the point of maximum force production, changing the bar direction). Any dip in my elbows has a knock on effect of causing me to lean forward a little when coming out of the hole, so I just need to put more effort in my rack at that point. It wasn't a big deal today, but I'm glad I learnt this now.
I couldn't believe today's pressing. Very strong. I am using some rhythm again to keep these going, but it was less than last week. Next week will be a PR.
Tons of chalk and hook grip for all 5 reps - never a doubt for deads. Every time I've tried to make a comeback and ramped up the weights on deads, they've felt crippling at the higher weights, but I'm feeling fine this time around. A 3 plate dead is mine in 2 weeks
.Great workout.
