AB's 2007 log

[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!).