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AB's 2007 log
- Thread starter anotherbutters
- Start date
anotherbutters
New member
Great advice as per usual. The lower weight will definitely help me work my form and I can call it DE work 
blut wump
New member
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.
anotherbutters
New member
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
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
anotherbutters
New member
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.
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.
al420
New member
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.
Kudos bro.
anotherbutters
New member
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.
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.
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