AB's 2007 log

[s8nlilhlpr]

Thanks, but at some point, I think you've just got to give things time to heal.

Have to agree with you. I'm starting to feel aches and pains in my left elbow/shoulder and my knees. Time to break from squats for a week or two, then ramp em back up. Figure I should be able to push DL's for awhile, since they don't seem to bother me.

 

[anotherbutters]

AB's 5x5: Week 18, Thu

Bodyweight: 187lb

Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.

1. Bench (5 triples for PRs)
Today: 78.5 x 5 x 3 - harder than expected (173lb)

2. Deads (5's for PRs)
Today: 135 x 5 - great form, back felt great after (297lb)

3. Decline situps (15's)
Mon: 10kg x 15, 15 - hard (22lb)
Today: 10kg x 15, 15, 11 - hard, had to quit final set! (22lb)


Comments

I couldn't resist trying to deadlift. My sprained ankle's a lot better, although it's still quite stiff. I couldn't remember whether I'd deadlifted 120 or 130kg last week, so I did 135kg today. I've been watching my butt and the bar in a mirror in front of me, trying to make sure my butt doesn't move without taking the bar with it. I think I finally managed to get it 'right' today. I read somewhere that when you get your form right, it feels like the bar doesn't move as far. Well I got that feeling today. And best of all, I didn't get the lower back pain that I usually get after deads, so I'm really happy with today's performance. My ankle was fine.

My lower back pain from squatting hasn't completely gone, so I'm going to dead twice next week, in place of squats (deads don't affect it). I'll get 137.5 on Monday and 140 on Thurs, for 5 reps, then probably go for PRs the following week before bringing squats back.

Sorry this journal's suddenly gotten harder to follow. Once I bring squats back and get into the swing of things in 3-4 weeks, it'll be easier.

 

[anotherbutters]

AB's 5x5: Week 18, Fri (light day)

Bodyweight: 187lb

Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.

1. Squat (3 singles)
Today: skipped due to bad back and sprained ankle

2. Bench (3 singles)
Today: 81 x 3 x 1 - easy enough, could've got 2-3 reps (178lb)

3. Rows (3 singles)
Today: 73.5 x 3 x 1 - fairly hard (162lb)

4. Decline sit-ups
Mon: 10kg x 15, 15 - hard (22lb)
Tue: 14kg x 10, 10, 10 - hard (31lb)
Thu: 10kg x 15, 15, 11 - hard, had to quit final set! (22lb)
Today: 14kg x 10, 10, 10, 7 - hard (31lb)


Comments

I hate not squatting. I feel like I'm not doing anything! Today was supposed to be an easy workout, but they've all felt easy this week. Ho Hum.

My ankle's much better now and will be perfect by Monday. I'm surprised how fast I've recovered. If only my back would recover as quickly. I wouldn't be able to squat heavy and safely just yet, and probably not for another week or two. I'm guessing stronger abs will help, so I've hammered them this week, now that I've found somewhere to do them in the gym.

 

[donny43]

Have you thought about on the light day doing heavier weights on your movements with the singles. Say another 5kg for bench and row and then going back to where you were on the Monday workout.

 

[mad dipz]

Have you thought about on the light day doing heavier weights on your movements with the singles. Say another 5kg for bench and row and then going back to where you were on the Monday workout.

his weights are already heavier for the singles than what he does throughout the week

 

[blut wump]

So that would be a 'yes'.

 

[anotherbutters]

 

[anotherbutters]

AB's 5x5: Week 18, Mon

Bodyweight: 186lb (had two beers last night, so possibly a little dehydrated)

Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.

1. Squat (triples for PRs)
Week 17: 130 x 5 x 3 - harder than expected, back not happy (286lb)
Today: skipped to let back heal

2. Row (triples for PRs)
Week 17: 70 x 5 x 3 - harder than expected, then got easier (154lb)
Today: 71 x 5 x 3 - harder than expected (156lb)

3. Bench (8's)
Week 17: 65 x 1 x 8 - easy enough (143lb)
Today: 66 x 3 x 8 - quite hard (145lb)

4. Deads (added to replace squats just this week)
Today: 137.5 x 4 - back started arching on 4th rep, so quit

5. Decline sit-ups
skipped


Comments

Not a good workout. I'm pretty annoyed that my left lower back still hurts in a certain position (when compressed, e.g. when I raise my left knee whilst stood up) and doesn't seem to be getting better. It feels ok during deads, but they're probably not a good idea.

My wrist has also been flared up for the past couple of weeks and the extra upper body work has made that worse.

To top it off, I could feel my back rounding during deads and quit the top set early (and I now think they have made my left lower back worse). I then skipped abs just in case they made matters worse.

I feel like my plans have all gone fubar again. I might have to stay off squats for quite a while, given the lack of progress on my back. My wrist doesn't like the increased frequency of pushing work, so I might go back to 3x per week workouts whilst I'm not squatting. I might give up front squatting heavy once I get back to squatting too, as they're the main culprit for hurting my wrist.

I think for now, I ought to try to hold my current position on bench and rows and get plenty of ab work in. See where I am in 2-3 weeks.

 

[blut wump]

It might be worth taking a look at HST to rehab with.

 

[anotherbutters]

My left lower back's quite sore now, so deads have affected it. I think I just need to stay away from squats and deads for a while, which means no heavy work, which means whatever I do isn't going to be that effective anyway. I remember toying with HST when I hurt my back last time and I didn't really like being away from heavier weights. I think doing what I'm doing now for upper body will suffice - different rep schemes on different days. My ankle's a lot better now, so I can do overhead press (hopefully the weight will be light enough that it won't worry my back).