Please Scroll Down to See Forums Below 
iceprincess
New member
Just stoppin in to check up on ya and say HI! The GPP workouts look awesome.
Looking good AB!
Looking good AB!
AB's Happy Smiley Thoughts journal
- Thread starter anotherbutters
- Start date
anotherbutters
New member
I wouldn't really call them awesome, but thanks for dropping in anyway! 
Protobuilder
New member
AB said:
WTF? Are they dieting? You gotta' feed those damn ducks or they'll come after you bro. LoL
Nice workouts. GPP is fun if you can fit it into your schedule. I've got some tricks up my sleeve for GPP and it's a good time. Sometimes though, it takes a lot of energy to gear up for it so I blow it off and jog instead. LoL
Have you thought about starting w/ your cleans? Generally I think people try to shoot for the explosive/technique exercises first and do the brute strength exercises like squats afterwards.
Keep up the good work!
anotherbutters
New member
SF 5x5 Week 4, Wednesday
Bodyweight: 80.2kg (176lb) - I'm eating more, but nothing's happened yet
Change of format, shamelessly stolen from BW (thanks!) ...
Previous weeks in brown (I just can't read orange)
1. Front Squats (kg)
light back squats
barx10 ... 30x5 ... 40x5 ... 50x5 ... 60x5
barx10 ... 30x5 ... 40x5 ... 50x5 ... 65x5
barx10 ... 30x5 ... 40x5 ... 50x5 ... 60x5 ... 67x5 ... (147lb) ... PR!
Starting to feel heavier, but plenty in the tank.
2. Deads (kg)
50x5 ... 60x5 ... 75x5 ... 90x5 ... 100x5
60x5 ... 70x5 ... 80x5 ... 90x5 ... 100x5 ... 110x5
60x5 ... 75x5 ... 90x5 ... 100x5 ... 115x5
60x5 ... 75x5 ... 90x5 ... 105x5 ... 120x5 ... (264lb)
I was going to slow down and pull 118kg today, but I've been feeling great this week, so I did 120. It turned out to be a good choice. I had a little hitch last week, but pulled quickly tonight and could've done more.
I didn't really think about my form tonight. I just filled my gut with air, got down and pulled. I tried pulling faster, which seemed to help a lot. The hook grip with chalk is surprisingly solid. It feels better than mixed with chalk so far. Adding chalk is just belt and braces - a solid grip makes the pull feel easier.
3. Military press (kg)
barx5 ... 25x5 ... 30x5 ... 35x5 ... 38x5
barx5 ... 25x5 ... 30x5 ... 35x5 ... 39x5
barx5 ... 25x5 ... 30x5 ... 33x5 ... 36x5 ... 40x5
barx5 ... 25x5 ... 30x5 ... 33x5 ... 37x5 ... 41x5 (90lb)
I nearly didn't do these today. I just can't keep my core tight on the top set and end up arching my back, which aggravates it. I was ok until the top set, then I paused after the 4th rep because I knew something was going to happen. I did the final rep and was ok though.
4. Chins
BWx6 ... x6 ... x5 ... x4 ... x4 (total 25)
BWx7 ... x6 ... x5 ... x5 ... x5 (total 28)
BWx6 ... x6 ... x6 ... x6 ... x6 (total 30)
BWx7 ... x7 ... x6 ... x6 (total 26)
I had 4x7 in my mind and stopped, but I guess I should've done another set.
Comments
I feel fantastic this week. The run yesterday left me feeling great today. Some form of exercise on the off days is definitely helping. I'm eating more and more (all good stuff) and my strength's coming back faster. Woot!
Bodyweight: 80.2kg (176lb) - I'm eating more, but nothing's happened yet
Change of format, shamelessly stolen from BW (thanks!) ...
Previous weeks in brown (I just can't read orange)
1. Front Squats (kg)
light back squats
barx10 ... 30x5 ... 40x5 ... 50x5 ... 60x5
barx10 ... 30x5 ... 40x5 ... 50x5 ... 65x5
barx10 ... 30x5 ... 40x5 ... 50x5 ... 60x5 ... 67x5 ... (147lb) ... PR!
Starting to feel heavier, but plenty in the tank.
2. Deads (kg)
50x5 ... 60x5 ... 75x5 ... 90x5 ... 100x5
60x5 ... 70x5 ... 80x5 ... 90x5 ... 100x5 ... 110x5
60x5 ... 75x5 ... 90x5 ... 100x5 ... 115x5
60x5 ... 75x5 ... 90x5 ... 105x5 ... 120x5 ... (264lb)
I was going to slow down and pull 118kg today, but I've been feeling great this week, so I did 120. It turned out to be a good choice. I had a little hitch last week, but pulled quickly tonight and could've done more.
I didn't really think about my form tonight. I just filled my gut with air, got down and pulled. I tried pulling faster, which seemed to help a lot. The hook grip with chalk is surprisingly solid. It feels better than mixed with chalk so far. Adding chalk is just belt and braces - a solid grip makes the pull feel easier.
3. Military press (kg)
barx5 ... 25x5 ... 30x5 ... 35x5 ... 38x5
barx5 ... 25x5 ... 30x5 ... 35x5 ... 39x5
barx5 ... 25x5 ... 30x5 ... 33x5 ... 36x5 ... 40x5
barx5 ... 25x5 ... 30x5 ... 33x5 ... 37x5 ... 41x5 (90lb)
I nearly didn't do these today. I just can't keep my core tight on the top set and end up arching my back, which aggravates it. I was ok until the top set, then I paused after the 4th rep because I knew something was going to happen. I did the final rep and was ok though.
4. Chins
BWx6 ... x6 ... x5 ... x4 ... x4 (total 25)
BWx7 ... x6 ... x5 ... x5 ... x5 (total 28)
BWx6 ... x6 ... x6 ... x6 ... x6 (total 30)
BWx7 ... x7 ... x6 ... x6 (total 26)
I had 4x7 in my mind and stopped, but I guess I should've done another set.
Comments
I feel fantastic this week. The run yesterday left me feeling great today. Some form of exercise on the off days is definitely helping. I'm eating more and more (all good stuff) and my strength's coming back faster. Woot!
anotherbutters
New member
I just hit 100,000k (mini bwahahaha...). Thanks guys
PB - I hadn't thought about cleans before squats. You're right, I've heard people recommend doing the more dynamic, technical lifts first. However, I think I just need practise. Hone the groove. I think I found the groove on Monday, but it's not ingrained enough for when I get to heavier weights. I think I think about it too much.
PB - I hadn't thought about cleans before squats. You're right, I've heard people recommend doing the more dynamic, technical lifts first. However, I think I just need practise. Hone the groove. I think I found the groove on Monday, but it's not ingrained enough for when I get to heavier weights. I think I think about it too much.
anotherbutters
New member
Since I suggested it to Protobuilder here, I guess I ought to do it myself...
Here's a weight gain plan for the next 10 weeks. I'm 80.2kg today and want to gain, say, 0.4kg (just under 1lb) per week. I need to hit the following weight some time in each (journal) week:
Week 4: 80.2kg/176.4lb (this week)
Week 5: 80.6
Week 6: 81.0
Week 7: 81.4
Week 8: 81.8
Week 9: 82.2
Week 10: 82.6
Week 11: 83.0
Week 12: 83.4
Week 13: 83.8
Week 14: 84.2/185.2lb
Here's a weight gain plan for the next 10 weeks. I'm 80.2kg today and want to gain, say, 0.4kg (just under 1lb) per week. I need to hit the following weight some time in each (journal) week:
Week 4: 80.2kg/176.4lb (this week)
Week 5: 80.6
Week 6: 81.0
Week 7: 81.4
Week 8: 81.8
Week 9: 82.2
Week 10: 82.6
Week 11: 83.0
Week 12: 83.4
Week 13: 83.8
Week 14: 84.2/185.2lb
anotherbutters
New member
I got 291 but failed to lock out 297 three weeks in a row. At the moment, I feel like I'm going to brush past most of my old PRs without even slowing down, but we'll see!
blut wump
New member
Congrats on the PR and it's great to read that deads are on the move again.
Restarting after a layoff is always a frustrating time as your body relearns how to work out and then suddenly there comes a day when you realise that you're fully back into the whole process again and exercise feels fun and invigorating. Congrats on getting through these past few months.
Restarting after a layoff is always a frustrating time as your body relearns how to work out and then suddenly there comes a day when you realise that you're fully back into the whole process again and exercise feels fun and invigorating. Congrats on getting through these past few months.
