AB's 2007 log

[blut wump]

I'm agog. The country needs more gogs.

Congrts, AB. I can see there's plenty more still in you.

 

[JKurz1]

I'm sorry eyes playn tricks....you came down a tad in weight........still damn impressive......I'm with you in all the lifts, except fing legs.......damn you kill my legs!~

 

[Cynical Simian]

Nice! Squats and rows are almost a given at this point (although I'm sure they don't feel that way as you're grinding them out), but I was surprised/pleased to see 3x5 on bench. Well done.

 

[Guinness5.0]

Glad to see you've been able to progress so well lately

 

[anotherbutters]

Thanks everyone. I'm beginning to think a 3 plate squat might actually be acheivable on this run. I just keep going in on a Monday and grinding them out.

JK, Friday's higher bench was a bit arbitrary, but basically, I wanted the extra stimulus of a new weight in order to help with yesterday's PR, even though the PR was slightly lighter. As a consequence, I'll end up repeating last Friday's workout this coming Friday.

 

[anotherbutters]

AB's 5x5: Week 12, Wed (heavy day)

Bodyweight: 184lb

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!
Week 11: 102.5 x 3 x 5 - almost singles; just knocking them out (226lb) PR!
Today: 103.5 x 3 x 5 - sets 2 and 3 were ever so slightly easier (228lb) 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!
Week 11: 52.5 x 5, 5, 3 - push press, but too wasted to finish (116lb)
Today: 52.5 x 3 x 5 - a little push press, easier than last week (116lb) 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
Week 10: 132.5 x 5 - reset to practise on form (292lb)
Week 11: 80 x 8 x 3 - light triples to practise on form (176lb)
Today: 85 x 8 x 3 - light triples to practise on form (187lb)


Comments

The first set of front squats were murder, with a fair bit of leaning forward and a feeling of something about to 'go' in my upper back. On the 2nd and 3rd sets, I stayed more upright on purpose and found that I had the ability to strain and use pure legs to finish the reps. Still damned hard work!

I was happy to get the overhead press. I used a little dip on each rep, but no more than I've used in the past. Another PR!

With deads, I keep forgetting I'm trying to practise my form. Each set started 45 seconds after the last, which worked up a nice sweat! I'm thinking of adding 5kg per week to these, adjusting the number of sets and time between sets accordingly, to work back to PR weights. Hopefully the slow transition will let me keep my new form as I get back to where I was.

 

[blut wump]

Once you get over about 70% on the deads, I'm not convinced there's much benefit to be had from the short, speedy sets and over about 65%, you might be better to drop down to doubles. Fatigue and form deterioration would rear their heads as issues and I think it'd be better to get back into the hunt for PRs rather than to keep trying to increase weight on many sets of fast triples.

Congrats on the PRs. You're a machine.

 

[anotherbutters]

Ok, thanks for the tips. How's this for an 8x3 plan?

week 11: 80kg (52%) - last week
week 12: 85kg (55%) - today
week 13: 92.5kg (60%)
week 14: 100kg (65%)

Then I'd drop back to a ramped 1x5 as follows:

week 15: 115kg
week 16: 127.5kg
week 17: 135kg
week 18: 140kg
week 19: 142.5kg
week 20: 145kg - PR, then add 2.5kg per week

Of course I'd probably fail on squats by then and might have to factor that in.

 

[blut wump]

You might find the day at 100Kg to be tough but maybe not.

I'd shorten the six-week ramp-back to three weeks myself (130, 140, 145) but I'm impetuous and more accustomed to snatching at a PR rather than finding a seat on the PR train.

 

[anotherbutters]

6 weeks does seem like a long run, but I've ran quickly up to a PR on deads a few times and crashed and burned. I'll play it by ear. If they feel light, I'll bump the weights early.

 

[JKurz1]

what about DC training? You looked into it at all?

 

[blut wump]

Give Tweakle a shout; he's looked in to it. On second thoughts...

 

[JKurz1]

i know two dude on it making some great gains......I thought you needed a partner, or is it rest pause? I may read up on it tonight.......

 

[Guinness5.0]

whoops once

 

[Guinness5.0]

whoops twice

 

[Guinness5.0]

AB -- I just looked at your front squat progression and it's phenomenal. In 8 weeks you've put 30 pounds on that pig. Nice! Have you seen visible improvements from your newfound strength?

 

[anotherbutters]

35 pounds on front squats thank you.

My bodyweight's up 10 pounds and my gut is not too dissimilar than at the start. It might have increased, but not out of proportion to the rest of me, so I'm happy. My shoulders, traps, lats and arms are noticeably bigger. My legs have to be bigger, but I don't notice them as much and haven't measured them in ages.

For now, I'm just milking the gains. I'm still only 180 something.

 

[anotherbutters]

AB's 5x5: Week 12, Fri (light day)

Bodyweight: 185lb - I think I'm being fed too much these days!

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
Week 11: 127.5 x 3 - yeah, yeah, whatever! (281lb) mini PR
Today: 130 x 3 - very hard, worried about monday, as per usual really (286lb) 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
Week 11: 80 x 3 - hard, but not in doubt (176lb) mini PR
Today: 80 x 3 - very hard (176lb)

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)
Week 11: 67.5 x 3 - ok (149lb) mini PR
Today: 68.5 x 3 - ok (151lb) mini PR


Comments

It's nice to get two 20's and a 15 on the bar for squats (near enough two 45's and a 35 in pounds). Bench was very hard, so I'll go for 3x5 on Monday, but I'll settle for 4x4 again if I have to. Whatever it takes to get the reps in. Rows weren't too bad again (similar each Friday).

Have a good weekend folks!

 

[blut wump]

Congrats, again, AB.

While it's not actually yours until you care to go and grab your 1RM or pass the number in due course, you're now a low-300s squatter.

 

[al420]

What is the difference between a PR and a Mini PR?

 

[blut wump]

What is the difference between a PR and a Mini PR?

As far as I can make out, it's a new 3RM rather than 3 sets of 5. The man's a machine.

 

[JKurz1]

is this routine mainly for strength? AB - are you growing? Any cardio? <--did I ask that already? Just curious......APril 1, I'm either going with what I have now, your routine, or may try DC....heard some good things but I always thought you needed a spot every session.....

BIGT is developing a routine too........

 

[anotherbutters]

Thanks for the 300's comment BW. I've got my sights set on a 3 plate squat now.

AL, I've started calling it a mini PR because it's not that significant. My PR day is Monday, where I go for 3 x 5 reps. On Friday, I'll add a little weight and go for one triple, so even though it's more weight than I've had on the bar before, it's not such a big deal when compared with all the work on a Monday. (I'll then use Friday's weight for next Monday's weight, where it'll get called a PR).

 

[mad dipz]

is this routine mainly for strength? AB - are you growing? Any cardio? <--did I ask that already? Just curious......APril 1, I'm either going with what I have now, your routine, or may try DC....heard some good things but I always thought you needed a spot every session.....

BIGT is developing a routine too........

when you ask the same question over and over, do you bother reading the answers given to you over and over?

AB - great stuff, it's really fun keeping up with how everything progresses. I just received PP yesterday and I'm really anxious to get the whole thing read--hopefully I'll finish it over the weekend Keep it up, it's really inspiring me.

 

[anotherbutters]

AB's 5x5: Week 13, 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? (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
Week 12: 127.5 x 3 x 5 - hard (281lb) PR!
Today: 130 x 3 x 5 - wow! (286lb) 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)
Week 12: 78.5 x 3 x 5 - incredibly hard final rep (173lb) PR!
Today: 80 x 4, 4, 3, 3 - was going for 4x4, but failed (176lb)

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!
Week 12: 67.5 x 3 x 5 - just ok, some humping towards the end (149lb) PR!
Today: 68.5 x 3 x 5 - just ok, some humping (151lb) PR!

Comments

I felt unusually good (strong) today and the first squat rep was easier than expected, which is always nice. I nearly stalled on the final rep of the 3rd set though. I'm surprised to have gotten a PR today. No reason in particular, other than that these have gone up so much already. Onwards and upwards... 3 plates really is around the corner now.

I think I'll reset the bench press as it really has slowed down now. I'm not sure whether I'll carry on with 5's or switch to triples.

Rows were ok.

Not much else to say really. Just another day in the office!

Oh yes, I saw a guy using the pussy pad on the leg press today

 

[blut wump]

Actually, I'm fairly amazed that you've been able to keep your bench going, given that you do it, week after week, having just performed a new squat PR.

Adding a bench Tuesday might be an alternative to a reset.

Congrats on the squats.

 

[anotherbutters]

Do you mean in addition to Monday's benching? I don't really want to upset Wednesday's overhead pressing. I'll have another read of PP.

Sorry the squatting isn't more exciting.

 

[SanFrancisco]

god, overwhelming. Crazy routine.

 

[anotherbutters]

AB's 5x5: Week 13, Wed (heavy day)

Bodyweight: 184lb

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!
Week 11: 102.5 x 3 x 5 - almost singles; just knocking them out (226lb) PR!
Week 12: 103.5 x 3 x 5 - sets 2 and 3 were ever so slightly easier (228lb) PR!
Today: 105 x 3 x 5 - as per last week (231lb) 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!
Week 11: 52.5 x 5, 5, 3 - push press, but too wasted to finish (116lb)
Week 12: 52.5 x 3 x 5 - a little push press, easier than last week (116lb) PR!
Today: 53.5 x 5, 5, 4 - dammit, just an inch from lockout on the final rep (118lb)

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)
Week 11: 80 x 8 x 3 - light triples to practise on form (176lb)
Week 12: 85 x 8 x 3 - light triples to practise on form (187lb)
Today: 92.5 x 8 x 3 - light triples to practise on form (204lb)


Comments

Slowing down the rate of progression on front squats seems to have bought me some time on them. They're still going up and not really getting any harder (they're a notch less than brutal now).

It's frustrating that I didn't get the overhead press. I had to repeat the final rep, then failed to lock it out on the second attempt. I might just increase the weight next week anyway. Next week will be a 1.5kg increase, so I probably won't get the reps anyway.

I think I ought to be filming deads so that I can check my form's ok, as regards lifting my hips whilst the bar's still on the ground. I might leave deads out of the workout next week and do them at home in the evening, where it's easier to film.

So, stepping back and looking at where I am, the pressing seems to be slowing down, both overhead and bench, I had to stop deads because my form was starting to hurt my back, but squats are still progressing. I think I'll carry on as I am for now. Another week of triples for deads, then I'll quickly ramp back up to heavy 5's. With bench, I'm toying with dropping the weight just a little and switching to triples. Overhead press, I think I'll carry on as I am too. Suggestions are welcome though! I don't feel any loading yet.

 

[mad dipz]

well it's good to see the FS are doing better. Are you still doing chin-up/pullups as accessories? I remember you saying the gym didn't have any chinup bars, but couldn't remember if you found an alternative way or not. they can assist in helping your OH Press. As for those, even though you were an inch or so from lockout I'd still wait and keep it the same weight, get your recovery on and knock on them next week. keep up the good work tho, everything looks good.

 

[anotherbutters]

Cheers. I didn't find a way of doing chins and forgot about them. Whatever I do, I list in this journal, so you might have noticed an absence of ab work too. I ought to start doing ab work again, because I can feel a slight pain in my back, which I've had before due to weak abs.

 

[Cynical Simian]

In addition to the planned switch to triples on Monday's bench, you might change the Friday workout a bit as well. Doing some DE-style work would keep it a light/easy day while perhaps helping you develop bar speed that could be quite useful on Monday's work.

 

[anotherbutters]

I actually thinking of trying some higher rep work on Fridays, e.g. 3x8, although I ought to remember it's supposed to be an easy day. What percentage would you do the DE work at? I feel like it ought to be up around 70% (60kg) for several triples if I did it.

 

[anotherbutters]

AB's 5x5: Week 13, Fri (light day)

Bodyweight: 184lb

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
Week 11: 127.5 x 3 - yeah, yeah, whatever! (281lb) mini PR
Week 12: 130 x 3 - very hard, worried about monday, as per usual really (286lb) mini PR
Today: 132.5 x 3 - not too bad really (292lb) 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
Week 11: 80 x 3 - hard, but not in doubt (176lb) mini PR
Week 12: 80 x 3 - very hard (176lb)
Today: 50 x 8 x 3 - tried some DE work - felt way too easy (110lb)

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)
Week 11: 67.5 x 3 - ok (149lb) mini PR
Week 12: 68.5 x 3 - ok (151lb) mini PR
Today: 70 x 3 - ok (155lb) mini PR


Comments

Squats were probably a little easier than usual. I'm not worried about Monday today, which I am sometimes. I tried some DE work on bench, as per CS's suggestion. 60kg felt a little heavy to move quickly, so I dropped to 50kg and did 8 triples, 45 seconds apart. I got a sweat going, but I didn't feel like it was doing anything. I'm not sure if I'll do them again. Rows were hard, but ok.

 

[Cynical Simian]

Rippetoe suggests 50-75% of 1RM, so your estimate was right on target.

 

[al420]

Cheers. I didn't find a way of doing chins and forgot about them. Whatever I do, I list in this journal, so you might have noticed an absence of ab work too. I ought to start doing ab work again, because I can feel a slight pain in my back, which I've had before due to weak abs.

Get on that ab work bro...

 

[anotherbutters]

Get on that ab work bro...

Oh yes, I forgot to mention today's ab work! First time in weeks!

The gym's crappy decline bench doesn't really decline much, so I had to put plates under the front of it, and there wasn't anything to hook my knees over, so I slid down the bench as I did them (I had my feet hooked under a bar, but nothing under my knees). I'm sure I ended up using far too much hips, so I'll have to find a better setup at the gym.

4. Decline abs
5kg: 1 x 15
10kg: 2 x 15

 

[Kabeetz]

there's no such thing as a mini PR bro. Either it is a record or it isn't, don't feel you have to qualify it because it was a smaller jump..it is still more than you ever lifted before in your entire life for a certain number of reps.

KEEP IT UP.

 

[JKurz1]

AB's 5x5: Week 13, Fri (light day)

Bodyweight: 184lb

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
Week 11: 127.5 x 3 - yeah, yeah, whatever! (281lb) mini PR
Week 12: 130 x 3 - very hard, worried about monday, as per usual really (286lb) mini PR
Today: 132.5 x 3 - not too bad really (292lb) 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
Week 11: 80 x 3 - hard, but not in doubt (176lb) mini PR
Week 12: 80 x 3 - very hard (176lb)
Today: 50 x 8 x 3 - tried some DE work - felt way too easy (110lb)

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)
Week 11: 67.5 x 3 - ok (149lb) mini PR
Week 12: 68.5 x 3 - ok (151lb) mini PR
Today: 70 x 3 - ok (155lb) mini PR


Comments

Squats were probably a little easier than usual. I'm not worried about Monday today, which I am sometimes. I tried some DE work on bench, as per CS's suggestion. 60kg felt a little heavy to move quickly, so I dropped to 50kg and did 8 triples, 45 seconds apart. I got a sweat going, but I didn't feel like it was doing anything. I'm not sure if I'll do them again. Rows were hard, but ok.

I think this routine needs dumped for awhile or changed.........you have a fucking impressive deadlift.......very very impressive........your row is pretty damn good too.........but most girls bench 110lbs.......so we need to priorritize delts, tris and chest........even it out..........

 

[anotherbutters]

Er, thanks for your input JK.

 

[JKurz1]

I know that was a sacstic reply, but Im serious...........do you agree?

 

[al420]

Sorry JK - I like t you, but that advice is total dog shit. 180lbs is not 110lbs BTW...

AB you are too nice to take that as advie IMO. It is a direct attack by someone that is more into theroy that application (i know, I'm fat, but I swear I am not flaming anyone here).

Want your bench to go up - keep progressing like you are. Nice job.

 

[Cynical Simian]

AB you are too nice to take that as advie IMO. It is a direct attack by someone that is more into theroy that application (i know, I'm fat, but I swear I am not flaming anyone here).

Want your bench to go up - keep progressing like you are. Nice job.

Agreed. If AB is too nice to request that his journal not be spammed by jkurz as it has been for the past couple months, I will. And Al, it's not even as though his "advice" is based on theory; it's usually the result of a refusal to look at more than one post, since other posts, taken together, provide explanations of everything AB is doing and plans to do and answers to the questions he asks. In this latest case, he didn't even look at more than one line and gave utterly misguided advice as a result, since right above '110' was last week's weight of 176.

Anyway, AB, sorry for the mini-hijack of my own, but the frequency of jkurz's inane posts has become quite ridiculous.

Nice to see some ab work again and good luck with Monday's PRs.

 

[TomoUK]

I know that was a sacstic reply, but Im serious...........do you agree?

The 110lb bench was an experiment with dynamic speed pressing, its not anywhere near his top weight!

edit: sorry, it seems that has already been explained

 

[donny43]

Hey AB, you have made some great progress.

How much do you attribute your consistent increments on your front squat in carrying over to helping you keep progressing on your back squat.
There has to be some noticeable development with your legs? as the new records your keep setting are impressive.

 

[anotherbutters]

Thanks for the comment folks!
Hey donny, I don't know that it's front squats per se that help with back squats, they're just a variation on squatting that help keep the workouts interesting. If I wasn't front squatting, I'd be back squatting instead anyway. In terms of development, I haven't measured my legs for a long time, but they definitely feel a LOT more solid now and I can feel I've a lot more strength in them.

JK, I try to keep a journal that's easy to follow and explain my thoughts so I might be able to help others in a similar position. That's the second question you've asked that you could have answered yourself if you'd have made the effort to read a post of mine in its entirety. If you're not going to read what I write, why should I bother explaining things to you?

 

[mad dipz]

JK, I try to keep a journal that's easy to follow and explain my thoughts so I might be able to help others in a similar position. That's the second question you've asked that you could have answered yourself if you'd have made the effort to read a post of mine in its entirety. If you're not going to read what I write, why should I bother explaining things to you?

why bother, he's not even gonna read this. I'm calling middle of next week before he posts a similar message.

 

[blut wump]

I don't think that we need have any concerns about whether AB is about to realize that this whole routine sucks and should be dumped in favour of a front-raise/ decline-crossover/kickbacks superset marathon.

When one is doing the speed-bench, I've generally seen it recommended to work the three grips (narrow, shoulder-width, wide) similar to doing the Korte. Varying the grip moves the stress around between triceps, chest and delts. Personally, I like the speed work on deads and on box squats but I've never really felt that I'm getting any benefit from them on bench. The jury is still out, though.

As ever, nice squats. Great lifting.

 

[anotherbutters]

AB's 5x5: Week 14, Mon (front-raise/ decline-crossover/kickbacks superset marathon day)

1. front-raise
15kg x 8 x 8

2. decline-crossover
30kg x 10 x 10

3. kickbacks
1/2 JK's bodyweight x 5 x 5

Comments

Just kidding

 

[anotherbutters]

AB's 5x5: Week 14, Mon (heavy day)

Bodyweight: 184lb

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? (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
Week 12: 127.5 x 3 x 5 - hard (281lb) PR!
Week 13: 130 x 3 x 5 - wow! (286lb) PR!
Today: 132.5 x 3 x 5 - very nearly failure (292lb) 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)
Week 12: 78.5 x 3 x 5 - incredibly hard final rep (173lb) PR!
Week 13: 80 x 4, 4, 3, 3 - was going for 4x4, but failed (176lb)
Today: 75 x 5 x 3 - started triples, harder than expected (165lb)

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!
Week 12: 67.5 x 3 x 5 - just ok, some humping towards the end (149lb) PR!
Week 13: 68.5 x 3 x 5 - just ok, some humping (151lb) PR!
Today: 70 x 3 x 5 - just ok, some humping (154lb) PR!

Comments

Squats were fairly hard today. There seems to have been a new spurt of memberships at the gym and it was quite packed and full of distractions (noisy curlers, rather than the fairer sex kind of distractions!). I barely finished the final reps of sets 2 and 3. Hard work. 135kg next week, which is just shy of 300lb!

Bench was harder than expected. I was planning on doing 77.5, 80, 81, 82.5... over the coming weeks.

Rows were just about ok.

I still have pretty bad DOMS in my abs from Friday and the decline bench was taken today, so I couldn't even do a few sets at bodyweight to get some blood into them. Front squats will hit them on Wednesday, so that'll do. I'll do more decline situps on Friday.

 

[JKurz1]

Honestly bro....how long does this routine take you? How is your curremt diet? Pm training?

 

[silver_shadow]

AB: i'm just wondering if there's alot to be gained by doing DE work for your bench. i'd imagine that it would work better for someone very advanced. at the very least it may be a little too light. maybe you could increase it a little and see.

 

[anotherbutters]

After Friday's session, I'm inclined to agree that DE work probably won't help me that much. I have Friday pegged as a recovery day, where I go heavy to keep up the conditioning for heavy weights throughout the week, but only do a few reps. Maybe I ought to be playing with doubles and singles on the Friday, since I'm now doing triples on the Monday.

JK,

 

[blut wump]

Honestly bro....how long does this routine take you? How is your curremt diet? Pm training?

You could also consider some higher-rep work on the Friday. Maybe 3 or 4 8-rep sets, flat or ramped. That does rather break the idea of high-weight priming for the following week, though.

 

[Cynical Simian]

After Friday's session, I'm inclined to agree that DE work probably won't help me that much. I have Friday pegged as a recovery day, where I go heavy to keep up the conditioning for heavy weights throughout the week, but only do a few reps. Maybe I ought to be playing with doubles and singles on the Friday, since I'm now doing triples on the Monday.

Sorry the DE thing didn't work out, but singles/doubles sound interesting. Would you work up to a "true" 1/2RM or do multiple sets at slightly less weight to get a bit more volume?

JK,

Well said.

 

[anotherbutters]

That was my original idea before CS chimed in

EDIT: Come to think of it, I could do a few singles, followed by a couple of backoff sets of 8.

 

[JKurz1]

After Friday's session, I'm inclined to agree that DE work probably won't help me that much. I have Friday pegged as a recovery day, where I go heavy to keep up the conditioning for heavy weights throughout the week, but only do a few reps. Maybe I ought to be playing with doubles and singles on the Friday, since I'm now doing triples on the Monday.

JK,

fuck you dude.....I've done nothing but support you....wtf????????

 

[blut wump]

I've done nothing

 

[Protobuilder]

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!
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
Week 12: 127.5 x 3 x 5 - hard (281lb) PR!
Week 13: 130 x 3 x 5 - wow! (286lb) PR!
Today: 132.5 x 3 x 5 - very nearly failure (292lb) 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)
Week 12: 78.5 x 3 x 5 - incredibly hard final rep (173lb) PR!
Week 13: 80 x 4, 4, 3, 3 - was going for 4x4, but failed (176lb)
Today: 75 x 5 x 3 - started triples, harder than expected (165lb)

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!
Week 12: 67.5 x 3 x 5 - just ok, some humping towards the end (149lb) PR!
Week 13: 68.5 x 3 x 5 - just ok, some humping (151lb) PR!
Today: 70 x 3 x 5 - just ok, some humping (154lb) PR!

Great job. Very impressive progress.

And this isn't your first go-round w/ this program. I'm envious.

APril 1, I'm either going with what I have now, your routine, or may try DC....heard some good things but I always thought you needed a spot every session.....

BIGT is developing a routine too........

LoL

 

[anotherbutters]

I seem to have tweaked my lower back a little on the left hand side. Never had a problem on that side before. I don't think it's much to worry about (famous last words, lol). My abs are still crazy sore too. Maybe my abs weren't supporting me enough during today's squats.

CS, what I was doing before was similar to the SF5x5 - PRs on Monday, then a higher weight for less reps on the Friday, then carry Friday's weight forward for the following Monday's PR weight. I could do something similar to that, so I get a 'feel' for the new weight for a few singles on Friday, before attempting triples on the following Monday. I'm not sure. I don't think it matters too much, so long as the weights go up over time.

 

[Cynical Simian]

CS, what I was doing before was similar to the SF5x5 - PRs on Monday, then a higher weight for less reps on the Friday, then carry Friday's weight forward for the following Monday's PR weight.

Yeah, I know. The volume comment just pertained to keeping the workload close to what you've been doing with the Friday triple.

I like the singles + backoff idea from your edit of that other post, but, like you said, it probably doesn't make much of a difference as long as you keep things relatively easy as per your plan for Fridays.

 

[al420]

Watch the ab work and soreness. For me I need the strength in my abs to get out of the hole, so I train abs after squats and only after squats... but this may make you fat, as I am currently a fatty.

 

[anotherbutters]

My left erector's really sore today, all the way up my back, so much so that if I had to work out right now, I wouldn't be able to. I didn't notice anything during squats. I'll go to the gym tomorrow and see how I fare, but I won't work it if I think it's going to make it worse.

AL, I'd neglected abs for a few weeks, then hit them on Friday from where I left off. The setup at the gym wasn't great and I didn't think I'd worked them that effectively, but the DOMS say otherwise! I can still feel them a bit today.

 

[blut wump]

Don't get yourself broken. You might recall that you dislike the condition.

 

[anotherbutters]

I'm beginning to think a small break might be worthwhile. My left calf has been very tight for the past 2-3 weeks, and now this back problem. I hate to stop when it all seems to be going so well. I'll see how I feel tomorrow, but I agree it's not worth getting broken and being out for a few weeks, just for another PR.

 

[anotherbutters]

AB's 5x5: Week 14, Wed (heavy day)

Bodyweight: 184lb

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!
Week 11: 102.5 x 3 x 5 - almost singles; just knocking them out (226lb) PR!
Week 12: 103.5 x 3 x 5 - sets 2 and 3 were ever so slightly easier (228lb) PR!
Week 13: 105 x 3 x 5 - as per last week (231lb) PR!
Today: 106 x 3 x 5 - very hard, close to failure (233lb) 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!
Week 11: 52.5 x 5, 5, 3 - push press, but too wasted to finish (116lb)
Week 12: 52.5 x 3 x 5 - a little push press, easier than last week (116lb) PR!
Week 13: 53.5 x 5, 5, 4 - dammit, just an inch from lockout on the final rep (118lb)
Today: 53.5 x 3 x 5 - had to re-attempt the final rep, but got it (118lb) 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
Week 10: 132.5 x 5 - reset to practise on form (292lb)
Week 11: 80 x 8 x 3 - light triples to practise on form (176lb)
Week 12: 85 x 8 x 3 - light triples to practise on form (187lb)
Week 13: 92.5 x 8 x 3 - light triples to practise on form (204lb)
Today: 100 x 8 x 3 - light triples, final week (220lb)


Comments

I wasn't sure whether I'd be able to work out today because of the pain in my back from Monday, but I worked up to my top set on front squats and all was ok.

Another PR on front squats - these are as tough as they've always been and my wrists really don't like them. I wear a wrap on my bad wrist and there's no lasting damage though.

Overhead/push press wasn't any easier than last week, but I managed to get the final rep this time. If nothing else, it gives me a little breather before moving on to the next weight.

I'm not sure whether this 4 week sabbatical on heavy deads has done much, as I still probably raise my hips before the bar leaves the floor. We'll see in a few weeks as I ramp the weights back up again. I think I'm contracting my lats correctly now though.

I'm not sure whether to reduce the rate of increase on back squats, given Monday's little scare. It's tempting to carry on as 3 metric plates are within 3 weeks' grasp. I'll try 135kg on Friday for a triple and see how that feels (not that that's been an indication of Monday's performance before).

 

[mad dipz]

How close is the bar to your shins as you pull? I've noticed when I'd do them, if I had the bar too far out by a couple inches or so, my hips would raise faster and cause my back to round. BTW, you ever do that home deads vid?

 

[anotherbutters]

I started to scrape my shins whilst I was still going heavy a few weeks ago, so it's as close as it's going to get. I'm also contracting my lats, which seems to keep it closer. I didn't do the home vid in the end as I won't have time tonight. I think I'll just ramp up the weight again and see how I fare.

 

[al420]

Go do some core work....lol

 

[anotherbutters]

I always got some mild DOMS in my abs after the Wednesday workouts which I attributed to front squats, so I don't think I need to hit abs any more today

 

[anotherbutters]

AB's 5x5: Week 14, Fri (light day)

Bodyweight: not sure

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
Week 11: 127.5 x 3 - yeah, yeah, whatever! (281lb) mini PR
Week 12: 130 x 3 - very hard, worried about monday, as per usual really (286lb) mini PR
Week 13: 132.5 x 3 - not too bad really (292lb) mini PR
Today: 120 x 3 - easy enough (264lb)

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
Week 11: 80 x 3 - hard, but not in doubt (176lb) mini PR
Week 12: 80 x 3 - very hard (176lb)
Week 13: 50 x 8 x 3 - tried some DE work - felt way too easy (110lb)
Today: 77.5 x 3 - ok (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
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)
Week 11: 67.5 x 3 - ok (149lb) mini PR
Week 12: 68.5 x 3 - ok (151lb) mini PR
Week 13: 70 x 3 - ok (155lb) mini PR
Today: 70 x 3 - hard (155lb)


Comments

An easy workout today. I worked out at home as I'm off work for Easter and didn't fancy the trip into London just for the gym. My back is still pretty sore down the left hand side and I wasn't sure I'd be able to squat at all, but I tried and everything seemed ok. I have a fairly constant, mild pain, but it gets worse when I twist my torso. Squatting with everything straight was ok and small corrections were ok too. I didn't really want to go heavy on it though, so I stopped at a 120kg triple (rather than 135kg).

Bench was easier than expected. I can't remember what I said I'd do, so I just did a weight just below my max to keep my hand in.

Rows were harder than expected. It's something to do with the bar height when I work out at home. It feels completely different to when I'm at the gym. Whatever. Friday's isn't a hugely important workout anyway and this was better than nothing (I wasn't really in the mood for working out today).

I forgot abs again. (sorry AL, I'll do them Monday!)

 

[Guinness5.0]

Can you do bodyweight hypers? A couple sets of them for 15+ reps followed by stretching seems to leave me feeling good after a tough workout.

 

[anotherbutters]

I've only ever done them off the top of a slightly inclined bench with my ankles under the bar in the rack - not a great setup. They've only ever given my a big lower back pump, not the great feeling that others have experienced.

I think I need to start stretching though - I haven't done a single stretch in months, although I'm fairly flexible in certain muscles (can touch my toes with my wrists, and almost touch wrists together when reaching hands behind my back under and over shoulders).

 

[Kabeetz]

Have A Happy Easter Amigo!

 

[anotherbutters]

AB's 5x5: Week 15, Mon (heavy day)

Bodyweight: not sure, probably around 184lb

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? (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
Week 12: 127.5 x 3 x 5 - hard (281lb) PR!
Week 13: 130 x 3 x 5 - wow! (286lb) PR!
Week 14: 132.5 x 3 x 5 - very nearly failure (292lb) PR!
Today: 135 x 3 x 5 - very hard (297lb) 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)
Week 12: 78.5 x 3 x 5 - incredibly hard final rep (173lb) PR!
Week 13: 80 x 4, 4, 3, 3 - was going for 4x4, but failed (176lb)
Week 14: 75 x 5 x 3 - started triples, harder than expected (165lb)
Today: 77.5 x 5 x 3 - ok (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!
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!
Week 12: 67.5 x 3 x 5 - just ok, some humping towards the end (149lb) PR!
Week 13: 68.5 x 3 x 5 - just ok, some humping (151lb) PR!
Week 14: 70 x 3 x 5 - just ok, some humping (154lb) PR!
Today: 71 x 3 x 5 - just ok (156lb) PR!

4. Accessory
Decline abs, 10kg x 3x15 - only hard because I slide down the bench and my feet aren't secured that well!


Comments

A late workout - this should have been yesterday. I might still do the Wednesday workout tomorrow.

There was some GM action on the squats. Question is, does it really matter, so long as it doesn't cause injury? Probably on the last one or two reps on the second and third sets. Very hard.

Bench was ok, no problem, which is good.

Rows were kind of ok too. Some humping, but not a huge amount. I'm pleased with these as I've always found them hard to make progress on.

 

[blut wump]

Fantastic work on the squats. To my mind, a little GM action is to be expected. Just be careful with it and don't take an injury from it. Your weakest link is the one that's lurking to take you down.

Maybe at some later stage you can start to work GMs more consistently and even work in GM squats as an exercise in itself. It's actually quite hard to go into a GM and then squat down and come back out of it.

Again, awesome work on the squats.

 

[anotherbutters]

Thanks. Maybe I've used a little GM action before, but this is the first time I've been conscious of it. I probably noticed it because I was being cautious after hurting my back last week (it's just about ok now).

I'll probably change things at some point, once I stall, and GMs might be a good addition.

 

[anotherbutters]

AB's 5x5: Week 15, Wed (heavy day)

Bodyweight: 185lb

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!
Week 11: 102.5 x 3 x 5 - almost singles; just knocking them out (226lb) PR!
Week 12: 103.5 x 3 x 5 - sets 2 and 3 were ever so slightly easier (228lb) PR!
Week 13: 105 x 3 x 5 - as per last week (231lb) PR!
Week 14: 106 x 3 x 5 - very hard, close to failure (233lb) PR!
Today: 100 x 3 x 5 - ok. home workout, not PR attempt (220lb)

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!
Week 11: 52.5 x 5, 5, 3 - push press, but too wasted to finish (116lb)
Week 12: 52.5 x 3 x 5 - a little push press, easier than last week (116lb) PR!
Week 13: 53.5 x 5, 5, 4 - dammit, just an inch from lockout on the final rep (118lb)
Week 14: 53.5 x 3 x 5 - had to re-attempt the final rep, but got it (118lb) PR!
Today: 55 x 3, 3; 45x7 - way too heavy, did a back-off set (121lb)

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)
Week 11: 80 x 8 x 3 - light triples to practise on form (176lb)
Week 12: 85 x 8 x 3 - light triples to practise on form (187lb)
Week 13: 92.5 x 8 x 3 - light triples to practise on form (204lb)
Week 14: 100 x 8 x 3 - light triples, final week (220lb)
Today: 120 x 5 - easy (264lb)


Comments

Another late workout - this was today (Friday), so I've only done 2 workouts this week. I've been too busy, but my schedule's back to normal next week.

I worked out at home, where I don't have decent spotter bars, so I didn't attempt a PR on front squats. 100kgx3x5 was moderately hard, but nowhere near failure. I did these outside of the rack.

Overhead press felt like a big jump from the weight I used last week. Either the weights I have at home have a big discrepancy compared with those at the gym, or I was just having a bad day. Either way, I had to do a much bigger push press than I've ever done before just to get 3 reps out. I managed 2 sets of 3 reps, then quit and did a backoff set to get some volume in.

With deads, I'm going to work back up to PR weights. Today's weight was easy enough and I have a vid below. This vid is after 4 weeks of lighter weights where I tried to practise contracting my lats and not lifting my hips whilst the bar's still on the floor. It looks like I'm still raising my hips without the bar, so I'm just going to have to concentrate more. My lower back's flatter than the last vid I posted, but that was a 140kg PR.

http://media.putfile.com/120kgx5-deads

Not a great workout, but I'm hoping next week will be better. This is my first workout without a PR in a few weeks!

 

[mad dipz]

ya' it does come up noticeably faster, but the lift itself looks fine IMO. Definitely a big improvement.

 

[anotherbutters]

Well after missing a workout last week, I was keen to get to the gym today.

I started squatting: bar x 5, 60kg x 5, 80kg x 2, then my shorts burst open. I don't carry a spare pair, so I had to quit the workout after just 60 seconds. Not happy.

I don't want to eat into my weekend, so I'll work out Tue, Thu, Fri this week (and carry a spare pair!).

 

[blut wump]

We Brits are so shy.

 

[s8nlilhlpr]

NICE!! I've had a blow out on my boxer shorts....actually can't even wear em to the gym any more. Never on my shorts though!! Must be a new PR .

 

[mad dipz]

Well after missing a workout last week, I was keen to get to the gym today.

I started squatting: bar x 5, 60kg x 5, 80kg x 2, then my shorts burst open. I don't carry a spare pair, so I had to quit the workout after just 60 seconds. Not happy.

I don't want to eat into my weekend, so I'll work out Tue, Thu, Fri this week (and carry a spare pair!).

JKurz in 3....2....1....





oh ya' I forgot you shoo'd him away

 

[anotherbutters]

NICE!! I've had a blow out on my boxer shorts....actually can't even wear em to the gym any more. Never on my shorts though!! Must be a new PR .

This is the third pair I've done that on now! My legs are definitely bigger these days, so maybe they take up a lot of the slack material when I squat. I'll have to choose carefully when I buy replacements.

 

[s8nlilhlpr]

This is the third pair I've done that on now! My legs are definitely bigger these days, so maybe they take up a lot of the slack material when I squat. I'll have to choose carefully when I buy replacements.

I had to switch to Boxer Briefs, since they stretch quite a bit more (and a larger size). I stick with cotton shorts with a lot of stretch to em, though my ass is taking up the extra slack these days. Oh well, oly coach told me a should be able to balance easy with it!

 

[blut wump]

I still remember splitting a pair of cut-off jeans from knee to groin last year while squatting. I usually just stick with my purple shorts that must be about 30 years old.

 

[Cynical Simian]

You should've continued the workout. I bet you wouldn't have had to worry about anyone asking to work in on squats or bench.

 

[anotherbutters]

AB's 5x5: Week 16, Mon (heavy day)

Bodyweight: 184lb

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? (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
Week 12: 127.5 x 3 x 5 - hard (281lb) PR!
Week 13: 130 x 3 x 5 - wow! (286lb) PR!
Week 14: 132.5 x 3 x 5 - very nearly failure (292lb) PR!
Week 15: 135 x 3 x 5 - very hard (297lb) PR!
Today: 137.5 x 3 - failure, 125 x 4 x 3 - reset (303/275lb)

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)
Week 12: 78.5 x 3 x 5 - incredibly hard final rep (173lb) PR!
Week 13: 80 x 4, 4, 3, 3 - was going for 4x4, but failed (176lb)
Week 14: 75 x 5 x 3 - started triples, harder than expected (165lb)
Week 15: 77.5 x 5 x 3 - ok (171lb)
Today: 80 x 3, 77.5 x 4 x 3 - first set too hard (176/171lb)

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!
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!
Week 12: 67.5 x 3 x 5 - just ok, some humping towards the end (149lb) PR!
Week 13: 68.5 x 3 x 5 - just ok, some humping (151lb) PR!
Week 14: 70 x 3 x 5 - just ok, some humping (154lb) PR!
Week 15: 71 x 3 x 5 - just ok (156lb) PR!
Today: 72.5 x 5, 60 x 2 x 5 - too much humping (160/132lb)


Comments

Not a good day. I failed on squats, finally. I did a big GM to finish rep 3 and went down for another rep knowing it wasn't going to come up again and sure enough I had to dump it. I wasn't sure what to do next, so I decided to reset squats and start with 5x3 (5 triples) rather than 3x5. I dropped the weight and got 4 triples in at 125kg today and I'll ramp up from there. It's a shame I didn't make it to 140kg (3 metric plates) on this run, but I shouldn't be disappointed at the progress I've made.

I nearly failed the first bench triple at 80kg and had to drop the weight a little, so I ended up repeating last week's weight. I wasn't sure what to do, but that's what I did.

With rows, I couldn't for the life of me remember what weight I was supposed to use - 72.5 or 73.5kg - so I did 72.5kg and it was too much. Again, I dropped the weight and got another couple of sets in.

No ab work as I was already annoyed at having to wait 20 mins for the bench, which made me late for a meeting at work later.

---------

So, it looks like this run is at an end. I could probably try to repeat this workout next week and get some more reps, but I feel like a reset. I'm sure some of today's performance can be attributed to missing a workout last week, but that was unavoidable. Oh well. I'm happy with the progress I've made (check the spreadsheet link above).

I'm still not sure exactly what I'll do next, but it's going to be a continuation of this program. I need to read Practical Programming some more.

EDIT: I might do a few squat singles at 140kg on Friday, just to prove I can

 

[Kabeetz]

A huge congratulations on a job well done. Whatever happens from this point on in terms of a reset or whatnot, you put together an amazing run. You've got a lot more left in the tank too.. the big 315 squat is right around the corner.

 

[blut wump]

Well, it's kind of reassuring to know that you are merely human after all. I think you're the most-successful lifter on the board, AB, so finally hitting the wall is no detraction.

I'm rather hoping that you do go back and re-read PP since I, for one, have spent months waiting to see how this program would evolve when the inevitable happened. Three months you spent sitting on the PR train while we've been twiddling our thumbs waiting to see what's next.

One parting thought: this might simply have been a bad day/week and 137.5 might be doable next Monday. Giving up after one setback is often premature.

 

[anotherbutters]

Many thanks BW, that's quite a compliment. Sorry it's taken this long to fail: I've been waiting for this bit too.

I agree I might get 137.5 next week, especially if I eat well this week and don't miss a workout like last week. It's very tempting to try, with 140 round the corner. I'll try some singles at 140 on Friday and if they feel good, I might retry 137.5 next Monday, then 140 the following Monday.

 

[blut wump]

I just had a look back through the past few workouts and it seems you never had a Friday triple at this weight. No wonder your body decided to stop after three reps. Is this your idea of confusing the muscles?

Congrats on passing 300.

 

[anotherbutters]

I was quietly hoping that last week's missed workout would act as a deload and that I'd come back stronger today, but it looks like I wasn't loaded in the first place.

It goes to show how well these three workouts per week are working for me.

 

[TomoUK]

EDIT: I might do a few squat singles at 140kg on Friday, just to prove I can

Im sure you could squat 150 for singles!

 

[anotherbutters]

Im sure you could squat 150 for singles!

Trust me, the sets of 5 I've done the past few weeks have looked like singles! The first 2 reps have been ok, then there's been anything up to a 15 second breather between the remaining reps.

I did less overall volume last week because of a missed workout, and my performance didn't improve yesterday, so I'm taking that as an indication that the workload hasn't become too much for me (I'm not loaded). I think I can either reduce the rate at which I increase the squats, or I can try to increase the workload.

I read PP briefly this morning, but still need to read it properly. If I try to increase the workload, my thoughts are one of:

1) change to flat sets of 5x5 for everything on Monday instead of 3x5
2) move front squats from Wed to Tues and add back squats on Wed in a hypertrophy range (3x10). I haven't thought about how I'd change Wed's pull and push movements.

The big GM I used to finish the 3rd rep in squats yesterday tweaked my lower left back again, same as a couple of weeks ago. It's not as bad, but I need to watch it - I should probably factor backing off the heavy squats for a week or two into these changes.

 

[blut wump]

Definitely back off the weight as you increase the volume. I really have no clue as to how much to suggest backing off since it's something that's mostly done by feel and I'm no longer someone who'd be wary of getting loaded. Maybe keep overall workload constant for the first week and then start to climb back up for progress across the week.

I think you'd find it hard to hit heavy Mon squats and then come back in on Tues for fronts. I'm not fond of that plan.

 

[anotherbutters]

Yes, I was thinking of lowering the weight to accommodate the new volume. If I added a Tues, it would be a 'medium' day, so I'd back off the front squats maybe 10-15kg and work up again, maybe with different sets and reps, I'm not sure. Conditioning would come as I acclimatise to the new workload, although it's probably best to treat them as a lighter exercise and push the new back squats on the Wed rather than fronts on Tues.

I'm going to work out today to get back on schedule. I'll try for another front squat PR (which should be telling), overhead PR and 130kg deads (up from 120 last week), then think about what I'm doing next week later.

 

[anotherbutters]

AB's 5x5: Week 16, Wed (heavy day)

Bodyweight: 184lb

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!
Week 11: 102.5 x 3 x 5 - almost singles; just knocking them out (226lb) PR!
Week 12: 103.5 x 3 x 5 - sets 2 and 3 were ever so slightly easier (228lb) PR!
Week 13: 105 x 3 x 5 - as per last week (231lb) PR!
Week 14: 106 x 3 x 5 - very hard, close to failure (233lb) PR!
Week 15: 100 x 3 x 5 - ok. home workout, not PR attempt (220lb)
Today: 107.5 x 3 x 5 - very hard, almost failure (237lb) 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!
Week 11: 52.5 x 5, 5, 3 - push press, but too wasted to finish (116lb)
Week 12: 52.5 x 3 x 5 - a little push press, easier than last week (116lb) PR!
Week 13: 53.5 x 5, 5, 4 - dammit, just an inch from lockout on the final rep (118lb)
Week 14: 53.5 x 3 x 5 - had to re-attempt the final rep, but got it (118lb) PR!
Week 15: 55 x 3, 3; 45x7 - way too heavy, did a back-off set (121/99lb)
Today: 55 x 5, 3, 4 - very hard, very much a push press (121lb)

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)
Week 11: 80 x 8 x 3 - light triples to practise on form (176lb)
Week 12: 85 x 8 x 3 - light triples to practise on form (187lb)
Week 13: 92.5 x 8 x 3 - light triples to practise on form (204lb)
Week 14: 100 x 8 x 3 - light triples, final week (220lb)
Week 15: 120 x 5 - easy (264lb)
Today: 130 x 5 - fairly good form (286lb)


Comments

This was a day after my previous workout with the big back squat and I seemed to fare well on front squats, setting another PR! Incredibly hard and I took about 7-8 minutes between sets, but I managed it. I was completely knackered after these and the thought of carrying on wasn't funny!

Overhead press was heavy, but didn't feel as heavy as the same weight at home last week for some reason. It's progress, but not quite a PR (well, I suppose one set of 55x5 is a PR).

For deads, I watched in the mirror in front of me and made sure my ass didn't move without the bar moving too and it felt better. I'm beginning to 'get' the 'squeeze the bar from the floor' feeling.

So at least I got one PR this week.

 

[blut wump]

Congrats on the two PRs!

At least this pretty much dispels the suggestion that you're into loading, which seemed clear, anyway. You do seem slowly but surely to be topping out, though. It's really a question of whether to catch it prior to the overall stall or after.

I hope you give next week a run for its money but I'm a little concerned about the couple of times you've mentioned your back.

 

[anotherbutters]

Thanks. I'm a little concerned too. I think it happens when I dip into the GM. I'll try some singles at 140 on Friday and if they don't kill me, I'll try 137.5 again on Monday.