AB's 2007 log

[JKurz1]

but it's still going up all that matters........how do u get such weird numbers? 171?

 

[anotherbutters]

It's blindingly obvious why.

 

[Cynical Simian]

Once he figures out why, he'll probably ask whether using metric plates is the secret to making progress.

 

[blut wump]

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.

 

[JKurz1]

is it metric? Thats all I was asking.......

 

[Czar87]

Girl is boosting you up. cosmopolitan ...

great job, it feels good when things go for you =)

 

[anotherbutters]

I include this in every workout entry:

Summary Spreadsheet. Top sets only; all weights in kg; previous weeks in orange.

 

[JKurz1]

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.

 

[blut wump]

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?

 

[anotherbutters]

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.