AB's 2007 log

[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.