AB's 2007 log

[blut wump]

Congrats, AB. Great news to see that you're not viewing this as a milestone and just flying straight through. The American 3-plate lift is just around the corner.

It ain't nuthin' but a peanut. Enjoy your 100K K.

 

[anotherbutters]

Many thanks BW. It's taken me nearly 2 years to build up my k and you nearly doubled it in an instant

doh, "you must spread k around..."

Cheers CS.

 

[ZGzaZ]

Awesome stuff man, I just read through the last 4 pages of your journal, youre doing amazing! Keep it up! Keep banging out the PRs!!

 

[blut wump]

Many thanks BW. It's taken me nearly 2 years to build up my k and you nearly doubled it in an instant

doh, "you must spread k around..."

Cheers CS.

Didn't you make about 30,000 on a sure-thing hot tip in the Karma Bookie I pointed you at? That'd take me over 50%.

 

[anotherbutters]

I sure did. Maybe I should start calling mine 'BW points' instead of K.

Wow, what a day - the company I work for got bought out, I hit a 3 plate dead and just got back from a date with a great gal

 

[ZGzaZ]

only good things to come once you hit a 3 plate dead.....today is proof..

 

[anotherbutters]

AB's 5x5: Week 7, Fri (light day)

Bodyweight: 180lb

Summary spreadsheet. 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)
Week 4: 110 x 3 - ok (242lb) mini PR
Week 5: 112.5 x 3 - pretty hard (248lb) mini PR
Week 6: 115 x 3 - pretty hard (253lb) mini PR
Today: 117.5 x 3 - pretty hard (259lb) mini 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)
Week 4: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)
Week 5: 73.5 x 3 - heavy. 3x5 would definitely be hard (162lb)
Week 6: 75 x 3 - heavy. 3x5 would definitely be hard (165lb)
Today: 76 x 3 - heavy. 3x5 would definitely be hard (167lb) matches 3RM

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)
Week 4: 60 x 3 - ok (132lb)
Week 5: 61 x 3 - ok (134lb)
Week 6: 62.5 x 3 - just ok (138lb) mini PR
Today: 63.5 x 3 - hard (140lb) mini PR


Comments

This was from last Friday and I can't remember much about it. Been away over the weekend.

 

[anotherbutters]

AB's 5x5: Week 8, Mon (heavy day)

Bodyweight: 180lb

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!
Week 5: 110 x 3 x 5 - c'mon, is that all you've got? (242lb) PR!
Week 6: 112.5 x 3 x 5 - hard, but ok (248lb) PR!
Week 7: 115 x 3 x 5 - a tad easier than last week (253lb) PR!
Today: 117.5 x 3 x 5 - hard (259lb) 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)
Week 5: 72.5 x 3 x 5 - very hard, almost failed (160lb)
Week 6: 73.5 x 3 x 5 - heavy, just about ok (162lb) PR!
Week 7: 75 x 3 x 5 - barely locked out final set, final rep (165lb) PR!
Today: 76 x 5, 5, 4 - failed on final rep, but still a PR (167lb) PR!

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)
Week 5: 60 x 3 x 5 - ok (132lb)
Week 6: 61 x 3 x 5 - ok (134lb) PR!
Week 7: 62.5 x 3 x 5 - hard (138lb) PR!
Today: 63.5 x 3 x 5 - hard (140lb) PR!

Comments

I've been to Budapest for the weekend, so I wasn't sure how well today's workout would go. I was on a 'normal' 3 meals per day regime, which seems such an alien way of eating now. I also had to get up at 3:30am today to fly back, then go straight to work. Anyway, bodyweight seems to have stayed the same, although I weighed myself after food in the morning.

Squats were tough - I was leaning forwards a little to finish some of these off. I'm putting that down to the weekend, but I'm really happy that I made this PR.

Bench was tough too - the final rep just stopped and came down on me without a chance to strain. Rather than repeat this next week, I was thinking of going up to 77.5kg and attempting 4x4 - similar number of total reps, but I ought to get it. Then do 3x5 the following week. Seem sensible?

Rows were good.

All in all, I'm happy with this workout given the weekend. Looking forward to 2.5 plate squats on Friday!

 

[blut wump]

4x4 is an option. 5 sets of 3 might be another viable one.

Congrats on another triple-PR workout. Is the Danube still blue?

 

[anotherbutters]

If it was any colder, it would have been white and you could have waltzed on it.