Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

AB's 2007 log

AB's 5x5: Week 6, Tue

Later...

Accessory
Decline situps: 10kg x 3 x 15 - easy enough (22lb)

I forgot to put a plate under the bench to get more of a decline today. I did go very slow to try to 'feel the weight' and crunch up with my abs more though.
 
AB's 5x5: Week 6, Wed (heavy day)

Bodyweight: 180.5lb

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!
Week 5: 90 x 3 x 5 - hard, but ok (198lb) PR!
Today: 92.5 x 3 x 5 - hard, but ok (204lb) 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)
Week 5: 45 x 3 x 5 - easier than last week, lol (99lb)
Today: 46 x 3 x 5 - hard, a little leg drive (101lb) PR!

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)
Week 5: 135 x 5 - not a doubt (297lb) PR! - a year in the making
Today: 137.5 x 5 - hard, but ok (303lb) PR!


Comments

I'm so exhausted, even typing hurts. Good workout. :p

My rack on front squats felt different today, as though I'd found a boney part of my delts a tiny bit further back. I'm sure it's in the same place as usual, but it felt different and more secure. But on the first rep, I felt a sharp, prickly pain high up between my right trap and shoulder blade, similar to what I felt on my right rear delt during the Korte. It was ok on the other reps and ok on deads, but I thought I'd mention it.

There was a little leg drive on the overhead press, but there's no way I was missing a PR today. :)

I love my chalked hook grip on deads, it's incredibly secure. These were hard, but ok. Same as usual. And another PR. 3 plates next week.

This was a very tough workout. I was taking about 3 mins between front squat sets, which is quite a while for me. I'm sure the cardio yesterday didn't help. But anyway, this is it - I've finally got a straight set of PRs in every lift. Have a look at the spreadsheet if you haven't already.
 
It might be as well. I just wanted to help the recomp along a little this week. Maybe it's best if I do it once per week on Thursdays, once the important stuff is done. I might skip tomorrow and restart next Thurs.

(EDIT: I was replying to BW)
 
Last edited:
Unfortunately, metric plates are 20kg/44lb, not 45lb, so 3 plates for me is 140kg/308lb. I'll have yet another milestone 2 weeks later to cover the US 3 plate dead (145kg/319lb) :)
 
Damn, I was planning a "congratulations, too bad it wasn't a 'real' 3-plate dead" post for next week, but it appears to have been preempted. :(
 
AB's 5x5: Week 6, 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
Today: 115 x 3 - pretty hard (253lb) 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)
Today: 75 x 3 - heavy. 3x5 would definitely be hard (165lb)

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)
Today: 62.5 x 3 - just ok (138lb) mini PR


Comments

Everything was a little tough today, but not in doubt. I might slow bench down and use spring clips next week to add a little to this week's weight, rather than try to jump to the weight I used today. I'd rather keep the progression going than have to reset.

Someone other than me squatted in the squat rack today and he had good depth and used decent weight. That's the first time since I joined in October. He was way bigger than me and was squatting around 125kg for reps. I should be squatting that in 5 weeks if I can maintain my current rate of progress. :)
 
AB's 5x5: Week 7, 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? :evil: (242lb) PR!
Week 6: 112.5 x 3 x 5 - hard, but ok (248lb) PR!
Today: 115 x 3 x 5 - a tad easier than last week (253lb) 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!
Today: 75 x 3 x 5 - barely locked out final set, final rep (165lb) 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!
Today: 62.5 x 3 x 5 - hard (138lb) PR!

Comments

Squats were a tiny bit easier than last week, which is a good indication that progress ought to continue for a while. To be honest, I surprise myself every Monday when I squat and find I can actually lift the weights and keep making this progress. Good stuff.

Buoyed by the squats, I decided to skip adding a tiny bit to the bench sets and jumped to 75kg. Very hard final rep, but I just got it.

Rows were hard for the first time. I only just got a decent final rep on each set.

I don't appear to have dropped any fat by sticking to 180lb for a week or so, so I'll start eating a little more this week and resume the bulk. I seemed to keep the fat at bay when I was doing cardio, so I might do some very light cardio tomorrow and do a slightly harder one on Thurs.
 
AB's 5x5: Week 7, Tue

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
Week 3 Thu: 30 mins @ level 15, max HR: 175 bpm - again, a little harder than expected
Week 4: one light 30 min run
Week 5: one light 30 min run
Week 6 Tue: 30 mins @ level 15, max HR: 165 bpm - unexpectedly easy
Today........: 30 mins @ level 14, max HR: 159 bpm - light session, easy

Not much to say really.
 
AB's 5x5: Week 7, Wed (heavy day)

Bodyweight: 180lb

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!
Week 5: 90 x 3 x 5 - hard, but ok (198lb) PR!
Week 6: 92.5 x 3 x 5 - hard, but ok (204lb) PR!
Today: 95 x 3 x 5 - harder than last week (209lb) 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)
Week 5: 45 x 3 x 5 - easier than last week, lol (99lb)
Week 6: 46 x 3 x 5 - hard, a little leg drive (101lb) PR!
Today: 47.5 x 3 x 5 - hard, more leg drive on final reps (105lb) PR!

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)
Week 5: 135 x 5 - not a doubt (297lb) PR! - a year in the making
Week 6: 137.5 x 5 - hard, but ok (303lb) PR!
Today: 140 x 5 - lightweight baby (308lb) PR! - (3 plates in metric weights)


Comments

Was late to the gym because our little UK based company has just been bought by a big US player for $60m. Nice. I'll be counting my shares when I get home!

Front squats - I noticed the rack is easier to hold if I lean back a little, but that made it harder on the legs. One way or another, I finished these. I have no respect for how hard these ought to be - I just keep slapping on another 2.5kg/5.5lb and getting the job done. I keep telling myself I need to get a front squat PR in order to get the next back squat PR and vice versa, like they support each other. It's working so far. :)

On overhead press, I managed one or two strict reps before resorting to a little leg drive. Not a full push press, but I'm happy that I'm getting stronger and not just compensating with more and more leg drive. Even if there is some compensation, more weight has to be good and I'll keep pushing and pushing these until the amount of leg drive starts to get silly.

I got a vid of the deads. Haven't looked at it yet and won't have time for a while (I have a date tonight!), but the set was almost easy. Last time I tried 3 plates, I felt like my whole body was being crushed into the ground. This time was way easier. I'll definitely be able to keep pushing these, which is fantastic news - the last thing I wanted was to top out at this weight.

Great workout. Right, what's next ... two plate front squat in 2 weeks. Great. There's no stopping me now. :)
 
I've got to thank Rippetoe, Kilgore and Pendlay for this progress. Sure, I've barely started, but I'm bristling with confidence that I'll be able to tweak this when necessary and keep the progress going for a long time.

Buy Practical Programming if you haven't already!
 
Congrats on another 6-PR week. (I'm limiting my congratulatory posts to one per week rather than cluttering the journal with one after each workout.)
 
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.
 
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.
 
anotherbutters said:
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.
Click to expand...
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%. :)
 
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 :)
 
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.
 
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? :evil: (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!
 
4x4 is an option. 5 sets of 3 might be another viable one.

Congrats on another triple-PR workout. Is the Danube still blue?
 
Here's the deadlift vid from last week, 140kg x 5:

http://media.putfile.com/140kg-deads

I noticed my arch is pretty lousy and I had a fair amount of rounding in the upper back. I always stretch back a little after the set, so that wasn't an indication of any pain. The set was pretty quick considering it was a new PR!

Sorry for the large file size (5Mb) for such a crappy vid - I don't have any editing software.
 
WHY ARE U NOT WEARING THE SILVER HELMET AND CAPE??

Another myth destroyed :(

Seriously, don't hurt yourself with those, but like the wumpster said, you handled those no problemo.

Keep it up and sorry I haven't checked in in awhile!
 
You're a god damn joke. =) I thought your 3plate dead was like going through hell, but after watching your video it's like pff was that it. Awsome. What you think how many more weeks can you progress ?

Great thread !!
 
AB's 5x5: Week 8, Wed (heavy day)

Bodyweight: 180lb

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!
Week 5: 90 x 3 x 5 - hard, but ok (198lb) PR!
Week 6: 92.5 x 3 x 5 - hard, but ok (204lb) PR!
Week 7: 95 x 3 x 5 - harder than last week (209lb) PR!
Today: 97.5 x 3 x 5 - nearly failure, lots of leaning forward (215lb) 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)
Week 5: 45 x 3 x 5 - easier than last week, lol (99lb)
Week 6: 46 x 3 x 5 - hard, a little leg drive (101lb) PR!
Week 7: 47.5 x 3 x 5 - hard, more leg drive on final reps (105lb) PR!
Today: 48.5 x 3 x 5 - as per last week (107lb) PR!

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)
Week 5: 135 x 5 - not a doubt (297lb) PR! - a year in the making
Week 6: 137.5 x 5 - hard, but ok (303lb) PR!
Week 7: 140 x 5 - lightweight baby (308lb) PR! - (3 plates in metric weights)
Today: 142.5 x 5 - back definitely rounding, not fun (314lb) PR!


Comments

Totally exhausting workout. Only got about 5 hours sleep (just woke early), so I'm still tired from the weekend.

I had to lean forward a fair amount on fronts to get the reps, which hurt my bad wrist. This was the hardest front squat session ever. The sets of 5 were more like 5 singles with 4-5 seconds between them.

Overhead press was similar to last week - some leg drive. Definitely making progress on them though.

I was knackered before starting deads. I could feel my lower back rounding on the final set and barely locked out the final rep. Some lower back soreness afterwards, but not in a bad way (probably close though).

I'm not confident about increasing fronts or deads for next week. It's probably just the sleep, but this relentless progress is no doubt also catching up with me.

I crawled out of the gym.
 
Nice job gutting out some tough PRs this week. 2 kg increases on squats/deads might allow you to keep the progress going for another couple of weeks before stalling.
 
well done on the pr's, sounds like you worked hard for them! Do you have a plan for what your going to when you start stalling (if you ever do!)
 
Congrats on the long string of PRs.

If your back is rounding on deads and the result is bad form, do you increase the weight next week or stay with this weight until you have good form?
 
bigred133 said:
If your back is rounding on deads and the result is bad form, do you increase the weight next week or stay with this weight until you have good form?
Click to expand...
I asked myself the same question and to be honest, I don't know.

Thanks for the comments guys. To be honest, I was almost thinking of skipping this week somehow because of the weekend, but I wasn't sure how, so I just followed the plan instead. It's been a tough week, but I'm pleased with the results given the circumstances.

This week has to have driven up strength, so if I eat and sleep well, hopefully I'll be able to continue and bump everything next week. I can't help feeling it's going to be tough from here on in though.

CS, I can go down to 1.25kg increases (on average), but not 2kg. I'll keep pushing 2.5kg for now.

Tomo, I'll have to have a read of PP to figure out what to do when I stall. I can't remember! I think if I'm overly-fatigued, a mini deload would help, but if I'm under-stressed, more work would help.
 
AB's 5x5: Week 8, Fri (light day)

Bodyweight: 181lb (finally up a little)

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
Week 7: 117.5 x 3 - pretty hard (259lb) mini PR
Today: 120 x 3 - pretty hard (264lb) 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)
Week 7: 76 x 3 - heavy. 3x5 would definitely be hard (167lb) matches 3RM
Today: 77.5 x 3 - heavy. 3x5 would definitely be hard (171lb) mini PR

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
Week 7: 63.5 x 3 - hard (140lb) mini PR
Today: 65 x 3 - just ok (143lb) mini PR


Comments

Not a bad workout. When I walked out the squats, they felt heavy for the first time, but I managed three reps. A nice round 2.5 plates today (in metric money)!

Bench was pretty hard, but not in doubt for the triple. I'll go for 4x4 or 5x3 next Monday, since I missed the reps this Monday.

Rows were ok.

I had a fair amount of lower back soreness after squats. I think it's caused by my back rounding on deads on Weds. I'm still inclinded to press on with the deads next week though. I want to get clear of 140kg. This week's been pretty tough because of lack of sleep. Things ought to have settled down now, so I'm hoping to not stall here. Fingers crossed!
 
AB's 5x5: Week 9, Mon (heavy day)

Bodyweight: 180lb (sigh)

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? :evil: (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!
Week 8: 117.5 x 3 x 5 - hard (259lb) PR!
Today: 120 x 3 x 5 - hard, but not in doubt (264lb) 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!
Week 8: 76 x 5, 5, 4 - failed on final rep, but still a PR (167lb) PR!
Today: 77.5 x 4, 3, 4, 4 - was attempting 4x4, hit bars on 2nd set (171lb)

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!
Week 8: 63.5 x 3 x 5 - hard (140lb) PR!
Today: 65 x 3 x 5 - hard, not great form (143lb) PR!

Comments

You know, I kinda like squatting. :p I leaned forward and had to step forward to get my balance in the middle of one of the sets, but the final two reps were ok. Just a small mistake, nothing to worry about. This is 2.5 metric plates, which is a nice milestone. I don't feel like I'm slowing down yet, even though I'm still not eating enough to put on weight and don't really get enough sleep. I'm really going to try to eat more this week.

I went for 4x4 on bench, since I didn't think I'd get 3x5 and missed a rep last week. The first set was the hardest and last set the easiest. I probably could have grunted out 5 reps on the final set. I ought to get 3x5 at this weight next week.

My form was crap on rows, with quite a bit of humping going on. I'll still try to increase it next week and play it by ear.
 
AB's 5x5: Week 9, Wed (heavy day)

Bodyweight: 182lb (yay!)

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!
Week 5: 90 x 3 x 5 - hard, but ok (198lb) PR!
Week 6: 92.5 x 3 x 5 - hard, but ok (204lb) PR!
Week 7: 95 x 3 x 5 - harder than last week (209lb) PR!
Week 8: 97.5 x 3 x 5 - nearly failure, lots of leaning forward (215lb) PR!
Today: 100 x 3 x 5 - incredibly hard, but less leaning forward (220lb) 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)
Week 5: 45 x 3 x 5 - easier than last week, lol (99lb)
Week 6: 46 x 3 x 5 - hard, a little leg drive (101lb) PR!
Week 7: 47.5 x 3 x 5 - hard, more leg drive on final reps (105lb) PR!
Week 8: 48.5 x 3 x 5 - as per last week (107lb) PR!
Today: 50 x 3 x 5 - definitely a push press now (110lb) PR!

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)
Week 5: 135 x 5 - not a doubt (297lb) PR! - a year in the making
Week 6: 137.5 x 5 - hard, but ok (303lb) PR!
Week 7: 140 x 5 - lightweight baby (308lb) PR! - (3 plates in metric weights)
Week 8: 142.5 x 5 - back definitely rounding, not fun (314lb) PR!
Today: 145 x 3 - stopped after 3 reps, back rounding (319lb) FAILED


Comments

Phew! Failure at last. I can finally take a breather with deads. :)

Front squats were brutally hard, although I didn't lean forward as much today. Again, each set was more like 5 singles. I'm going to press on, but I'm going to halve the rate at which I add weight to the bar, so I'll do 101kg next week, then 102.5 the following, etc. Today was two metric plates, which is a nice milestone. I was totally drained after fronts and wasn't looking forward to the pressing or deads.

Overhead press turned into a push press. I was still breathing hard after front squats, even though I'd waited a few minutes. It's a bit cheeky calling this a PR, but I think I'll carry on and keep adding weight to the bar.

For deads, I tried to keep my lats tight and squeeze the weight off the floor to use my legs, but my old form is too ingrained. I felt my back rounding again on the top set and it was getting worse with each rep, so I stopped after 3 reps. There's no point injuring myself when I really need to correct my form. I think I'll drop the weight by around 10%, or whatever it takes so that I can work on my form, and ramp up again. I think I'll stick with the 1x5 ramped sets and reps for now too.

Wednesdays are definitely killer days.
 
just another thought on the deads, i think if you took a little more time between each rep to set your back and take a big breath you might find it easier to hold the position, it looks a like your doing them in quite a rush. Just an idea.
 
AB's 5x5: Week 9, Fri (light day)

Bodyweight: 181lb

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
Week 7: 117.5 x 3 - pretty hard (259lb) mini PR
Week 8: 120 x 3 - pretty hard (264lb) mini PR
Today: 122.5 x 3 - very hard (270lb) 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)
Week 7: 76 x 3 - heavy. 3x5 would definitely be hard (167lb) matches 3RM
Week 8: 77.5 x 3 - heavy. 3x5 would definitely be hard (171lb) mini PR
Today: 77.5 x 3 - very hard (171lb)

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
Week 7: 63.5 x 3 - hard (140lb) mini PR
Week 8: 65 x 3 - just ok (143lb) mini PR
Today: 66 x 3 - just ok (145lb) mini PR


Comments

Didn't get much sleep last night (new girlfriend, hehe!). Squats and bench were both hard. I think bench was harder than last week. Rows weren't too bad. I really need to eat and rest for Monday.
 
TomoUK said:
just another thought on the deads, i think if you took a little more time between each rep to set your back and take a big breath you might find it easier to hold the position, it looks a like your doing them in quite a rush. Just an idea.
Click to expand...
Thanks. I was surprised when I looked at the vid at how fast the set was. I don't normally pull at that speed.
 
AB's 5x5: Week 10, Mon (heavy day)

Bodyweight: 182lb

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? :evil: (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!
Week 8: 117.5 x 3 x 5 - hard (259lb) PR!
Week 9: 120 x 3 x 5 - hard, but not in doubt (264lb) PR!
Today: 122.5 x 3 x 5 - hard (270lb) 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!
Week 8: 76 x 5, 5, 4 - failed on final rep, but still a PR (167lb) PR!
Week 9: 77.5 x 4, 3, 4, 4 - was attempting 4x4, hit bars on 2nd set (171lb)
Today: 77.5 x 5, 5, 4 - hard, failed final rep (171lb) 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!
Week 8: 63.5 x 3 x 5 - hard (140lb) PR!
Week 9: 65 x 3 x 5 - hard, not great form (143lb) PR!
Today: 65 x 3 x 5 - wrong weight, but good form (143lb)

Comments

You know you're in for a rough ride when the first squat rep is a killer. But, I managed these and I'll carry on at the same rate. One of the gym instructors came over and asked whether I'd done any olympic lifting. I mentioned cleans and snatches and he just game me a blank look back. Then he started talking about how oly lifters are pretty flexible and can squat deep like that - started saying that some people have muscles that can't be stretched. Whatever. I just said "thanks" and left him to his instructing. Jeez.

Bench was pretty hard and I failed on the final rep. I'm pleased with these though, because 3 reps felt particularly tough last Friday. Rather than repeat the weight, I'm going to increase it again. I'll either go for 3x5 or drop back to 4x4, depending on which way the wind's blowing.

I forgot which weight to use on rows and accidentally repeated last week's workout. My form was pretty good though, definitely better than last week, so I don't mind.

Overall, another great workout.
 
I use a combination of flat sets and ramped sets. On Monday, it's flat sets, so I did this today for squats, including warmups:

Mon squat: (warmups: bar x 5, 60x5, 80x4, 100x3, 110x2), (work sets: 122.5 x 3x5)

On Friday, I do lower volume, but hit a slightly higher weight, so I do ramped sets of 5 leading up to a heavy triple, so this Friday will look like this:

Fri squat: bar x 5, 60x5, 80x5, 100x5, 110x4, 125x3

For deads, I'll do 5 sets, ramping up to one top set.

So you're correct, I did 9 work sets today. Don't think the small number of work sets isn't enough - I crawl out of the gym on Mondays and Wednesdays and you can see the results in the PRs (check out the spreadsheet).
 
:rolleyes: I can see how it would be confusing if you refuse to scroll up to look at the Wed./Fri. workout entries.

You're looking rather unstoppable on squats. Nice job!
 
Mon squat: (warmups: bar x 5, 60x5, 80x4, 100x3, 110x2), (work sets: 122.5 x 3x5)
thats what I meant.......thanks
 
Cynical Simian said:
You're looking rather unstoppable on squats. Nice job!
Click to expand...
Thanks. I wanted a 3 plate squat last year, but stupid injuries stopped me. It's nice to have made solid progress like this for so many weeks. Who knows where I'll be by the end of this year!
 
I'm training to get stronger. I don't think there's any point worrying about physique until you're decently strong, although I don't use that as an excuse to eat like a slob and put on lots of fat. Bodyfat is relevant - I like to look good - but I can also accept that a few extra pounds won't kill me whilst I'm gaining weight and making gains like this. I'll probably trim down for the summer, just to keep the fat in check, then I'll bulk next winter. Next year, I'll probably cut right down to a six pack in the summer, just for the hell of it.

I've analysed my diet down to the n'th degree in the past, but nothing beats just getting a decent amount of protein down your neck throughout the day and eating enough of everything else to put on weight.
 
AB's 5x5: Week 10, Wed (heavy day)

Bodyweight: 182lb

Summary spreadsheet. Top sets only; 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!
Week 5: 90 x 3 x 5 - hard, but ok (198lb) PR!
Week 6: 92.5 x 3 x 5 - hard, but ok (204lb) PR!
Week 7: 95 x 3 x 5 - harder than last week (209lb) PR!
Week 8: 97.5 x 3 x 5 - nearly failure, lots of leaning forward (215lb) PR!
Week 9: 100 x 3 x 5 - incredibly hard, but less leaning forward (220lb) PR!
Today: 101 x 3 x 5 - incredibly hard (222lb) 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)
Week 5: 45 x 3 x 5 - easier than last week, lol (99lb)
Week 6: 46 x 3 x 5 - hard, a little leg drive (101lb) PR!
Week 7: 47.5 x 3 x 5 - hard, more leg drive on final reps (105lb) PR!
Week 8: 48.5 x 3 x 5 - as per last week (107lb) PR!
Week 9: 50 x 3 x 5 - definitely a push press now (110lb) PR!
Today: 51 x 3 x 5 - hard, but a little easier than last week (112lb) PR!

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)
Week 5: 135 x 5 - not a doubt (297lb) PR! - a year in the making
Week 6: 137.5 x 5 - hard, but ok (303lb) PR!
Week 7: 140 x 5 - lightweight baby (308lb) PR! - (3 plates in metric weights)
Week 8: 142.5 x 5 - back definitely rounding, not fun (314lb) PR!
Week 9: 145 x 3 - stopped after 3 reps, back rounding (319lb) FAILED
Today: 132.5 x 5 - reset to practise on form (292lb)


Comments

Front squats are definitely the most stressful lift of the week. Deads probably hit the CNS more, but fronts really take it out of me. As I said last week, I'm going to halve the rate of increases so I don't kill myself - I just don't seem to be able to fail with these.

Overhead press had a little less leg drive today, but they were still a push press. I'm happy with them. It's becoming a nice weight to have above my head, although 1 plate is still a couple of months off.

I'm not happy with deads. I reduced the weight so I could practise my form - contract the lats and squeeze off the floor with my legs - but still rounded my back on the top set. I'm not sure what to do, but I think I need to reduce the weight by a lot more. I could do them twice a week with less weight, say 80%, to practise my form, then ramp up again, but it seems like a lot of wasted time. Maybe it isn't wasted, since I can't really carry on with my current form. Dunno.
 
Try dropping it down to around 60-65% and do doubles or triples with 45-60s rest between sets. If doubles, do 10 sets with a shorter rest. If triples, take the longer rest and go for about 8 sets.
 
I was doing these during my knee rehab and I think they helped my build-up towards the 190x3x3 PR I posted. They get you breathing hard and there's no grinding effort anywhere in there. The short rest makes the later sets feel like a major effort but you're still not really straining at them.
 
AB's 5x5: Week 10, Fri (light day)

Bodyweight: 182lb

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
Week 7: 117.5 x 3 - pretty hard (259lb) mini PR
Week 8: 120 x 3 - pretty hard (264lb) mini PR
Week 9: 122.5 x 3 - very hard (270lb) mini PR
Today: 125 x 3 - getting used to straining (275lb) 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)
Week 7: 76 x 3 - heavy. 3x5 would definitely be hard (167lb) matches 3RM
Week 8: 77.5 x 3 - heavy. 3x5 would definitely be hard (171lb) mini PR
Week 9: 77.5 x 3 - very hard (171lb)
Today: 78.5 x 3 - hard (173lb) mini PR

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
Week 7: 63.5 x 3 - hard (140lb) mini PR
Week 8: 65 x 3 - just ok (143lb) mini PR
Week 9: 66 x 3 - just ok (145lb) mini PR
Today: 66 x 3 - ok (messed up on Monday, so repeated here too) (145lb)


Comments

Friday workouts are almost a walk in the park. I'm getting used to throwing on a little more weight and straining on squats now. My bench is finally moving and I'm happy with my form on rows.

Another splendid Friday workout :)
 
man.....We have the same numbers for the most part i.e. bench for me is 175x5 max row is 155x5 max, but you kill me in squats.....I cant get my friggn legs to grow

What are your goals and how do you like this routine?

Current stats?

Diet?

Cardio?
 
Yeah, my upper body strength sucks.

My current goal is just to get stronger and eat enough to support growth. I came up with this routine based on info in the Practical Programming book. It won't stay the same forever. I have a whole series of changes that I'll make as I stall and need to get things moving again, so I reckon I can train like this for the next couple of years or so. What I'm doing now matches what I need to do now, as you can see by the progress.

Stats: I'm 35, 5'9", 182lb. Haven't taken any measurements in a long time, but I'd estimate 41" chest, 14.5" arms and 38" around the navel.

Diet is plenty of food, plenty of protein. Oats, 4-8 pints of milk per day, cottage cheese, baked potatoes, veg, chicken/beef/salmon, bananas, nuts, cereal bars, plenty of water. Supps: multi-vitamin/multi-mineral, omega 3, high strength glucosamine and chondroitin. Whey after a workout, sometimes during the day when I don't have any other protein source or I'm being lazy. I have about 6 meals a day, but occasionally snack continuously whilst at work.

I did 2 hard cardio sessions per week when I started this, but I've gotten bored of it and I expect it would eat into recovery time now that the weights are getting harder.

Just keep pushing the squats, JK. Add a little weight to the bar every session, no matter how little. I squat three times per week and they really are the backbone of my workouts.
 
just seems like its too short of a routine for me.....45 mins? Plus, I like 5 days.......

38" waist....so you go a belly on ya huh? No desire to bring it down??
 
Nice to see you handling the load so well. While I think your starting numbers were a tad conservative, I am learing how important that may be. Your log is helping me to remember where I really am in my training life...intermediate at best, and maybe still beginner. I think b/c I got 405x3 on squats in November that it automatically meant i was in a new 'class'. Well changing my training was the worst thing I could have done.

Kudos bro.
 
Thanks AL. If you look at the spreadsheet I link to, you can see the weight I started with in October. That actually felt damned hard because I'd had a couple of months off, but I've just chipped away since then, back up to old PRs and beyond.

JK, what I'm doing is producing results. Whether it feels like too much or too little is irrelevant. Each to their own. I like results. You like working out. Yes, I have a desire to bring the belly down. I don't like it one bit. But you can't do everything all the time - I'm going to bulk now and cut later. I'm confident and sure enough of myself that a bit of extra fat for a while isn't going to get me down. Rome wasn't built in a day.
 
You're an inspiration to us all, AB. Three times a week I look at your log looking for your new PRs and rarely do you disappoint. Thanks.

JK, it's very difficult to have contradicting goals and to achieve them all. It's a part of being human. So long as you continue strive to be ripped, sliced and diced while gaining weight and getting stronger you will continue to fail unless you turn to copious quantities of drugs. AB is just a dedicated guy who enjoys lifting and has a very sensible approach to self-improvement. He has also chosen a yardstick that exposes no facet of interpretation or subjectiveness. His goal is to increase the weight on the bar and he is being astoundingly successful.

It's easy to lose weight and hard to gain muscle. Why would you expect him to make a hard thing harder by making an easy thing into a persistent nuisance?
 
Posted this in Sarge's journal a while back, but it seems relevant here, too.

Good luck with the new deadlift programming. Right now you're in danger of becoming a freak like Guinness who Oly squats more than he deadlifts. :freak:
 
AB's 5x5: Week 11, Mon (heavy day)

Bodyweight: 183lb

Summary Spreadsheet. Top sets only; 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? :evil: (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!
Week 8: 117.5 x 3 x 5 - hard (259lb) PR!
Week 9: 120 x 3 x 5 - hard, but not in doubt (264lb) PR!
Week 10: 122.5 x 3 x 5 - hard (270lb) PR!
Today: 125 x 3 x 5 - hard (275lb) PR! - 1.5 x bodyweight

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!
Week 8: 76 x 5, 5, 4 - failed on final rep, but still a PR (167lb) PR!
Week 9: 77.5 x 4, 3, 4, 4 - was attempting 4x4, hit bars on 2nd set (171lb)
Week 10: 77.5 x 5, 5, 4 - hard, failed final rep (171lb) PR!
Today: 78.5 x 3, 4, 4, 4 - attempting 4x4, hit bars on 1st set (173lb)

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!
Week 8: 63.5 x 3 x 5 - hard (140lb) PR!
Week 9: 65 x 3 x 5 - hard, not great form (143lb) PR!
Week 10: 65 x 3 x 5 - wrong weight, but good form (143lb)
Today: 66 x 3 x 5 - heavier than expected, a bit sloppy (145lb) PR!

Comments

My squat continues to impress. I noticed earlier that today's weight is 1.5x bodyweight - another nice milestone.

Side note - I have a bit of an issue with foot placement in that it feels natural to have my left foot further back (about 1.5") and pointing out more than my right. When I saw a chiro last year, he said it was because my hips were slightly twisted. When I line my feet up correctly, it feels all awkward. I've been like this for a long time. My only concern is developing muscle imbalances, but maybe I shouldn't worry about it.

Bench was hard. The second set flew up and I probably could have done 5 reps. But the following two sets were killers. I stalled on the final rep, but grunted it out somehow. I'll go for 3x5 next week at this weight.

Rows felt unusually hard. A bit of humping, but I'll increase the weights next week.

My bodyweight's on the up again - the new girlfriend's feeding me well. :)
 
anotherbutters said:
AB's 5x5: Week 11, Mon (heavy day)

Bodyweight: 183lb

Summary Spreadsheet. Top sets only; 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? :evil: (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!
Week 8: 117.5 x 3 x 5 - hard (259lb) PR!
Week 9: 120 x 3 x 5 - hard, but not in doubt (264lb) PR!
Week 10: 122.5 x 3 x 5 - hard (270lb) PR!
Today: 125 x 3 x 5 - hard (275lb) PR! - 1.5 x bodyweight

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!
Week 8: 76 x 5, 5, 4 - failed on final rep, but still a PR (167lb) PR!
Week 9: 77.5 x 4, 3, 4, 4 - was attempting 4x4, hit bars on 2nd set (171lb)
Week 10: 77.5 x 5, 5, 4 - hard, failed final rep (171lb) PR!
Today: 78.5 x 3, 4, 4, 4 - attempting 4x4, hit bars on 1st set (173lb)

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!
Week 8: 63.5 x 3 x 5 - hard (140lb) PR!
Week 9: 65 x 3 x 5 - hard, not great form (143lb) PR!
Week 10: 65 x 3 x 5 - wrong weight, but good form (143lb)
Today: 66 x 3 x 5 - heavier than expected, a bit sloppy (145lb) PR!

Comments

My squat continues to impress. I noticed earlier that today's weight is 1.5x bodyweight - another nice milestone.

Side note - I have a bit of an issue with foot placement in that it feels natural to have my left foot further back (about 1.5") and pointing out more than my right. When I saw a chiro last year, he said it was because my hips were slightly twisted. When I line my feet up correctly, it feels all awkward. I've been like this for a long time. My only concern is developing muscle imbalances, but maybe I shouldn't worry about it.

Bench was hard. The second set flew up and I probably could have done 5 reps. But the following two sets were killers. I stalled on the final rep, but grunted it out somehow. I'll go for 3x5 next week at this weight.

Rows felt unusually hard. A bit of humping, but I'll increase the weights next week.

My bodyweight's on the up again - the new girlfriend's feeding me well. :)
Click to expand...
think you could make this into a 4 or 5 day routine?
 
JKurz1 said:
think you could make this into a 4 or 5 day routine?
Click to expand...

That would just complicate it, why would AB do that when he is getting session by session PR's doing it this way?
 
Sure you could. But this is working for me and if it ain't broke, why try fixing it?

Actually, it will become a 4 or 5 day routine. The current layout contains HML (heavy, medium, light) days, which, over time, will turn into HHL, HMHL, HHHL, etc, as and when I need the extra stimulus to drive progress.
 
JKurz1 said:
think you could make this into a 4 or 5 day routine?
Click to expand...
How would you choose to go about reorganizing the work to suit yourself over four or five days?

Congrats on the squat PR, AB. That's a pretty big goal.
 
anotherbutters said:
Side note - I have a bit of an issue with foot placement in that it feels natural to have my left foot further back (about 1.5") and pointing out more than my right. When I saw a chiro last year, he said it was because my hips were slightly twisted. When I line my feet up correctly, it feels all awkward. I've been like this for a long time. My only concern is developing muscle imbalances, but maybe I shouldn't worry about it.
Click to expand...
Before getting around to the congratulations, I want to thank you for mentioning this. I have the same issue, and now that I think about it, forcing myself into an even stance (instead of with my left foot out a bit more and back .5-1") is probably why the squat is the one lift I've struggled to get comfortable on. I think having my left leg in a disadvantageous (even) position is, rather than preventing imbalances, actually causing me to use my right leg more. Anyway, sorry for the ramble/hijack, but at least you know the log and comments are helping others and that altering your stance, if my experience is any guide, may not be a good idea.

Nice job on squats and rows as usual. After 20 kg of PRs on squats and nice progress on the rest of your lifts, are you beginning to feel loaded at all?

IMO, it might be time to drop back to triples or make some other more significant alteration (more volume rather than less, perhaps) on bench. It seems like you're somewhat stuck and that, even if you get, 5x3 or 5-5-4 next week, it might not go anywhere after that.
 
The light day on Fridays makes a huge difference when compared to the SF 5x5. I pull out all the stops on Mon and Wed and recover the rest of the time. I don't feel one bit loaded. What I have noticed is that I need far more time in between sets than I used to. I started off at around 2 mins on the earlier weeks, but now I'm up around 4 mins (for squats/deads).

I'm still happy with my bench for now. My upper body lifts are relatively poor and I seem to make slow progress, but it's still going up.
 
It's pretty obvious: if you take off 44 for the bar, that leaves 63.25 on each end.

He was rounding up to get the 171. I trust that answers the question.
 
Id love to make this routine a 5 day split...maybe 3 heavy and 2 light then even a junk arm day on the weekends.....thoughts? Not marathon sesions, quiick, explosive 45 min routine.
 
You already know our thoughts: currently, for AB, the routine could not be bettered. Outline your thoughts. How would you redistribute or enhance the work?
 
AB's 5x5: Week 11, Wed (heavy day)

Bodyweight: 183lb

Summary spreadsheet. Top sets only; 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!
Week 5: 90 x 3 x 5 - hard, but ok (198lb) PR!
Week 6: 92.5 x 3 x 5 - hard, but ok (204lb) PR!
Week 7: 95 x 3 x 5 - harder than last week (209lb) PR!
Week 8: 97.5 x 3 x 5 - nearly failure, lots of leaning forward (215lb) PR!
Week 9: 100 x 3 x 5 - incredibly hard, but less leaning forward (220lb) PR!
Week 10: 101 x 3 x 5 - incredibly hard (222lb) PR!
Today: 102.5 x 3 x 5 - almost singles; just knocking them out (226lb) 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)
Week 5: 45 x 3 x 5 - easier than last week, lol (99lb)
Week 6: 46 x 3 x 5 - hard, a little leg drive (101lb) PR!
Week 7: 47.5 x 3 x 5 - hard, more leg drive on final reps (105lb) PR!
Week 8: 48.5 x 3 x 5 - as per last week (107lb) PR!
Week 9: 50 x 3 x 5 - definitely a push press now (110lb) PR!
Week 10: 51 x 3 x 5 - hard, but a little easier than last week (112lb) PR!
Today: 52.5 x 5, 5, 3 - push press, but too wasted to finish (116lb)

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)
Week 5: 135 x 5 - not a doubt (297lb) PR! - a year in the making
Week 6: 137.5 x 5 - hard, but ok (303lb) PR!
Week 7: 140 x 5 - lightweight baby (308lb) PR! - (3 plates in metric weights)
Week 8: 142.5 x 5 - back definitely rounding, not fun (314lb) PR!
Week 9: 145 x 3 - stopped after 3 reps, back rounding (319lb) FAILED
Week 10: 132.5 x 5 - reset to practise on form (292lb)
Today: 80 x 8 x 3 - light triples to practise on form (176lb)


Comments

Well I'm glad I've reduced the rate of progress on front squats! These were incredibly hard again. My face was as red as a beetroot after just 3 reps and I was breathing deep, hard and noisily, but I managed to knock out 2 more reps on each set. Good stuff.

Overhead press was very hard and after a couple of retries, I gave up trying to complete the last set. I might have gotten it with far more leg drive, but I gave up. I'll repeat this next week, rather than resetting it just yet.

After BW's suggestion, I practised form on deads by doing 8 triples 45 seconds apart. I think it worked quite well in that I'm holding my lats tight, although I'm not so sure I'm squeezing off the floor and stopping my hips from coming up without the bar. I just need to practise.

BW, given that the deads aren't done for strength, would you keep them at this weight for another 2-3 weeks, or add a bit (2.5kg) to them each week?

I think this is my first workout in a while that I've only gotten one PR. I think I'm slowing down a little, but it's not time for major changes yet.
 
It absolutely baffels me that you front squat 225lbs and I can hardly handly 115 yet My deads are 2x as much and more on push press.....something is wrong with me.....
 
Looking at some benchmarks in the Practical Programming book, my upper body lifts are definitely poor when compared to lower body. Plus I've never had the usual male urge to focus solely on the upper body (I'm not saying you have, but it's typical).

I didn't mark today's overhead press as a PR because I didn't complete all the reps. It's a higher weight, but I didn't lift it as many times. It's no big deal. Hopefully next week I'll get the reps in, then I'll call it a PR. Calling it a PR today won't make me any stronger :)
 
My fault.....good lifts anyways.......My deads might not be true....they arent racked, but I set the pin about ankle level to alleviate some pressure from the back....still full ROM.........and I feel it much much more...........
 
AB, it seems that enquiring minds are demanding answers. ;)

I was just looking at your numbers, assuming a 3RM of 145. That'd put your nominal 1RM in the 155 to 160 range. I wouldn't take the weight above 60% but anywhere in the 50% to 60% range is good. You could keep it flat or bump over three or four weeks to 60% and then either re-wave it or dive back into higher intensity, depending on how much those fronts are killing you.
 
Thanks. I forgot I should have been taking a percentage of my 1RM. They were quite easy today, so I think I'll bump them for 4 weeks in total, then decide what to do next.

The fronts take a hell of a lot out of me and I'm usually crawling over the bar when it comes to deads. Splitting them onto another day would make them easier, but I won't change anything just yet.
 
AB's 5x5: Week 11, Fri (light day)

Bodyweight: 183lb

Summary spreadsheet. Top sets only; 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
Week 7: 117.5 x 3 - pretty hard (259lb) mini PR
Week 8: 120 x 3 - pretty hard (264lb) mini PR
Week 9: 122.5 x 3 - very hard (270lb) mini PR
Week 10: 125 x 3 - getting used to straining (275lb) mini PR
Today: 127.5 x 3 - yeah, yeah, whatever! (281lb) 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)
Week 7: 76 x 3 - heavy. 3x5 would definitely be hard (167lb) matches 3RM
Week 8: 77.5 x 3 - heavy. 3x5 would definitely be hard (171lb) mini PR
Week 9: 77.5 x 3 - very hard (171lb)
Week 10: 78.5 x 3 - hard (173lb) mini PR
Today: 80 x 3 - hard, but not in doubt (176lb) mini PR

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
Week 7: 63.5 x 3 - hard (140lb) mini PR
Week 8: 65 x 3 - just ok (143lb) mini PR
Week 9: 66 x 3 - just ok (145lb) mini PR
Week 10: 66 x 3 - ok (messed up on Monday, so repeated here too) (145lb)
Today: 67.5 x 3 - ok (149lb) mini PR


Comments

Another day at the office... I'm beginning to realise that bench and rows are easier on Fridays because I'm not doing as much work on the squats. If I get Monday's squats, I'll be using 2 3/4 plates next Friday, which, all things considered, is bloody good progress! :)
 
AB's 5x5: Week 12, Mon (heavy day)

Bodyweight: 183lb

Summary Spreadsheet. Top sets only; 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? :evil: (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!
Week 8: 117.5 x 3 x 5 - hard (259lb) PR!
Week 9: 120 x 3 x 5 - hard, but not in doubt (264lb) PR!
Week 10: 122.5 x 3 x 5 - hard (270lb) PR!
Week 11: 125 x 3 x 5 - hard (275lb) PR! - 1.5 x bodyweight
Today: 127.5 x 3 x 5 - hard (281lb) 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!
Week 8: 76 x 5, 5, 4 - failed on final rep, but still a PR (167lb) PR!
Week 9: 77.5 x 4, 3, 4, 4 - was attempting 4x4, hit bars on 2nd set (171lb)
Week 10: 77.5 x 5, 5, 4 - hard, failed final rep (171lb) PR!
Week 11: 78.5 x 3, 4, 4, 4 - attempting 4x4, hit bars on 1st set (173lb)
Today: 78.5 x 3 x 5 - incredibly hard final rep (173lb) 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!
Week 8: 63.5 x 3 x 5 - hard (140lb) PR!
Week 9: 65 x 3 x 5 - hard, not great form (143lb) PR!
Week 10: 65 x 3 x 5 - wrong weight, but good form (143lb)
Week 11: 66 x 3 x 5 - heavier than expected, a bit sloppy (145lb) PR!
Today: 67.5 x 3 x 5 - just ok, some humping towards the end (149lb) PR!

Comments

What's the world coming to - there was not one, but two other guys squatting reasonably deep in the gym today! I worked in with the first (who had his heels on plates). I think he did 120kg for a triple in the end and he asked me about how I worked out, which was cool. The other guy is the big guy I mentioned 2-3 weeks ago that had about 127.5kg on the bar (my weight today). Today, he had 130kg on the bar for a few sets of 5 reps - same as my weight next week :p He must have a good 30-40 pounds on me, bodyweight wise.

So, hard squats again, no change there. Incredibly hard bench - I stalled on the final rep, but managed to find something to finish it. Rows were hard too. Great workout - can't complain with 3 PRs at this stage!
 
You must log in or register to reply here.

Similar threads

Noah Wixx
Approved Log 20 week Recomp Cycle Log
Replies
13
Views
268
Noah Wixx
Noah Wixx
T
Test, Mast, HGH, Insulin Log
Replies
1
Views
382
the_alcatraz
the_alcatraz
gar71
Approved Log Test Enan, HGH, EQ, Retatrutide Cycle Log
Replies
43
Views
1K
MUSTANG_18
MUSTANG_18
RetroNicSmythe
Approved Log Testosterone Cycle Log
Replies
13
Views
3K
Tiger Salman Khan
Tiger Salman Khan
C
Looking for actual exercise names for push/pull/legs.
Replies
19
Views
2K
the_alcatraz
the_alcatraz
Top Bottom