AB's 2007 log

[anotherbutters]

I think your routine could benefit from more frequency. You are doing low volume, with heavy weights. I see no reason why you could not do your squat and bench 3 times a week.

I'm already squatting 3 times a week. One just happens to be a front squat. And I'm already pressing 3 times a week. One just happens to be an overhead press rather than a bench press.

The amount of work done in each workout will go up over time, e.g. I might end up with 5x5 instead of 3x5. I think the workload as it stands will serve my current needs well.

My present goal is simply to get stronger. I'll be eating enough to put on weight slowly, but my goal is strength.

 

[enigma4dub]

subscribed. layout looks good. will be following along.

 

[Guinness5.0]

'scribed and best wishes. Try to stay in one piece for a while, wouldja

 

[anotherbutters]

AB's 5x5: Week 1, Mon

Bodyweight: 174lb

All weights in kg, warmups in grey.

1. Squat (3x5)
bar x 5, 40x5, 60x5, 70x5, 80x3, 90x1, 96 x 3 x 5 - hard, just about ok (211lb)

2. Bench (3x5)
bar x 5, 40x5, 50x5, 55x3, 60x1, 63 x 3 x 5 - ok (139lb)

3. Rows (3x5)
40x5, 45x5, 52 x 3 x 5 - ok (114lb)

4. Accessory
Decline situps: bodyweight x 3 x 15 - easy


Comments

Not much to comment on. I made today's weights easy as I've just had a week off and wasn't sure how I'd fare, plus I want to make sure I can easily increase them next week.

I was a little daunted by 5x5 squats, then realised they were supposed to be 3x5, which made them easier - I can't believe I nearly screwed up my first workout . Felt great today - it's good to be getting this under way.

 

[anotherbutters]

AB's 5x5: Week 1, Tue

Cardio (hill intervals on the stationary bike)
30 mins @ level 14 (of 25), max HR: 166 bpm

I wanted this to be easy as I've had a week off and it was a walk in the park. Looks like the week off over Christmas with fairly good eating and little boozing has done me well.

 

[anotherbutters]

AB's 5x5: Week 1, Wed

Bodyweight: 174lb

All weights in kg, warmups in grey.

1. Front squat (3x5)
bar x 5, 40x5, 50x5, 60x3, 70x1, 80 x 3 x 5 - hard, but easier than last time I tried 3 weeks ago (176lb)

2. Overhead Press (3x5)
bar x 5, 25x5, 30x3, 35x1, 41 x 3 x 5 - v hard (90lb)

3. Deads (1x5)
60x5, 80x5, 100x5, 112.5x5, 125 x 5 - hard, but slightly easier than 2 weeks ago (275lb)

4. Chins
Nowhere to do them in the gym!


Comments

I set a front squat PR of 82.5x5 two weeks ago, so 80x3x5 was easier than expected today. OHP was particularly hard and I only just locked out the final reps. Maybe the bar in the gym's heavier than the one I've been using at home . Deads were slightly easier than 2 weeks ago. My chalked, hook grip gave out after 3 reps and I dropped the bar a few inches off the ground. I finished with mixed grip, which was stronger.

I couldn't find a single place to do chins in the gym. There are lots of wide grip pullup places, but they're far wider than I'm happy with and I'm bad at these, so I prefer chins to pullups so I can get the reps in. I might try them at home later, but it's a real pain in the ass setting up somewhere to chin from.

 

[silver_shadow]

AB's 5x5: Week 1, Wed

Bodyweight: 174lb

All weights in kg, warmups in grey.

1. Front squat (3x5)
bar x 5, 40x5, 50x5, 60x3, 70x1, 80 x 3 x 5 - hard, but easier than last time I tried 3 weeks ago (176lb)

2. Overhead Press (3x5)
bar x 5, 25x5, 30x3, 35x1, 41 x 3 x 5 - v hard (90lb)

3. Deads (1x5)
60x5, 80x5, 100x5, 112.5x5, 125 x 5 - hard, but slightly easier than 2 weeks ago (275lb)

4. Chins
Nowhere to do them in the gym!


Comments

I set a front squat PR of 82.5x5 two weeks ago, so 80x3x5 was easier than expected today. OHP was particularly hard and I only just locked out the final reps. Maybe the bar in the gym's heavier than the one I've been using at home . Deads were slightly easier than 2 weeks ago. My chalked, hook grip gave out after 3 reps and I dropped the bar a few inches off the ground. I finished with mixed grip, which was stronger.

I couldn't find a single place to do chins in the gym. There are lots of wide grip pullup places, but they're far wider than I'm happy with and I'm bad at these, so I prefer chins to pullups so I can get the reps in. I might try them at home later, but it's a real pain in the ass setting up somewhere to chin from.

isn't that what the smith is for

 

[anotherbutters]

lol. They have a smith squat machine but the bar was too low and I'd never keep hold of the 2" square steel that the frame's made from.

 

[anotherbutters]

AB's 5x5: Week 1, Thu

Cardio (hill intervals on the stationary bike)
30 mins @ level 15 (of 25), max HR: 176 bpm

We had a new girl start at work this week, so a few of us went to the pub last night for a beer or two. Or three... Well, let's say we stayed for a while .

Anyway, I did my intended workout today and other than my peak heart rate being a little higher than expected, everything was fine.

Cardio this week was levels 14 and 15. Next week I'll do 15/16, then 16/17 the week after.

 

[anotherbutters]

AB's 5x5: Week 1, Fri

All weights in kg, warmups in grey.

1. Squat (1x3)
bar x 5, 60x5, 70x5, 80x5, 90x5, 100 x 3 - was that it? (220lb)

2. Bench (1x3)
bar x 5, 40x5, 50x5, 55x5, 60x3, 67.5 x 3 - easy (149lb)

3. Rows (3x5)
40x5, 45x5, 50x5, 55 x 3 - ok (121lb)


Comments

A doddle. I did nearly all the squat sets without a breather and only waited 60 seconds before the top set because I was making it look too easy.

Happy weekend all!