AB's Happy Smiley Thoughts journal

[Anthrax Invasion]

You're sadistic

I forgot about the birddogs, but I'll be including them. The bridges were both face down and on each side, so I did all four sides with the back bridges in there too. I get the feeling (or not, as the case may be) that I have what McGill calls glute amnesia. I just don't actively use my glutes on squats and dominate with the quads. That's why I threw in the back bridges too. I guess it'll make my squat go up quicker!

What leads you to believe that (both my sadism and your gluteal amnesia)?

Try doing the bridges before squatting, and stretch the gluteal muscles between sets as well. That is, if you really think you have gluteal amnesia.

Also, put a rope or belt around your knees when doing the bridges and as you go up, also push your knees out against the belt to really contract the glutes.

 

[anotherbutters]

What leads you to believe that (both my sadism and your gluteal amnesia)?

Try doing the bridges before squatting, and stretch the gluteal muscles between sets as well. That is, if you really think you have gluteal amnesia.

Also, put a rope or belt around your knees when doing the bridges and as you go up, also push your knees out against the belt to really contract the glutes.

The ever increasing difficulty of the core exercises you recommend to me

Gluteal amnesia - I just never even think about using my glutes when I squat. It's more of a vertical push to extend my knees with no conscious effort to straighten at my hips.

I forgot about opening my knees against resistance on the side bridges. Maybe next week.

Another workout coming up...

 

[anotherbutters]

SF 5x5 Week 5, Tuesday - week 5 already. Where does the time go?

Bodyweight: 176.2lb - I got myself some digital scales, so I'll start tracking bodyweight in pounds.

Previous weeks in colour. Warmups not shown.

1. Cleans (kg)
30x5 ... 35x5 ... 40x5 ... 45x3 ... 46x3 (powercleans)
30x5 ... 35x5 ... 40x5 ... 45x3 ... 50x3
30x5 ... 35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3
35x5 ... 40x5 ... 45x3 ... 53x3 ... 60x1 ... 60x0 ... 60x0 ... 60x1 (pclean) ... 60x1 ... 60x2
35x5 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 55x3

I was going to practise getting under the bar quicker with a few sets at 55kg, but couldn't resist attempting 1 plate again. No problem. I don't know what all the fuss was about last week . I was quicker today and actually surprised myself at getting under the bar on a few reps that I didn't think I'd pulled high enough. No bum reps today, which is a first. That vid and your comments really helped from last week, so thanks to those who replied.

2. Squats (kg)
40x5 ... 50x5 ... 60x5 ... 70x5 ... 80x5
40x5 ... 50x5 ... 60x5 ... 65x5 ... 70x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 74x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 80x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x5

A nice big juicy jump today. I did a hard triple at 84kg on Friday, but 80kg felt easy today, so I made the jump. It was hard, but the reps were never in doubt.

3. Bench (kg)
40x5 ... 45x5 ... 50x5 ... 55x5 ... 61x5
40x5 ... 45x5 ... 50x5 ... 55x5 ... 63x5
40x5 ... 45x5 ... 50x5 ... 57x5 ... 64x5
40x5 ... 45x5 ... 50x5 ... 57x5 ... 66x5
45x5 ... 50x5 ... 55x5 ... 60x5 ... 68x5

I thought I'd be back to a 1kg jump, but 2kg felt ok again. My 5RM is 72.5kg and I feel like I'll pass it quite easily at this rate.

4. Core work
Curlups: 6 x 10 secs
Side bridges: 6 x 10 secs
Birddogs: 6 x 10 secs


Comments

I did cleans first and forgot about OH squats again. Cleans were great though. It's good to be past the mental barrier I seemed to have with a mere 1 plate last week .

Another good workout. Felt great today. My soleus is still sore, but better.

 

[Introspective]

good shit AB, weights are going back up again. PR's in next 3 weeks ?

 

[Anthrax Invasion]

Digital scale, huh? Didn't we discuss those? Nice and easy to track weight gain when you're getting a reading to the tenth of a pound.

 

[BiggT]

Good work on the cleans, I find it easier to use better form with heavier weights on them.

 

[anotherbutters]

Yeah, I know Glenn said it's all about timing, but I find lighter cleans different from heavier cleans, so when picking a weight to practise with, I found it was better to err on the heavier side.

AI, digital scales? Pah, I'm sure it was my idea! I'm still not sure about them because I think my bodyweight's going to fluctuate a lot more than the accuracy of the scale, however, the last three days I've weighed 176.2, 176.2 and 176.2!

PRs maybe 3 weeks from now. We'll see.

 

[anotherbutters]

SF 5x5 Week 5, Wednesday - GPP work

35kg (77lb) bar:
* Front Squats x 10
* BTN press x 10
* Back squats x 10
* Rows x 10

Then carried four plates upstairs.

Then with 35kg (77lb) bar:
* Front Squats x 10
* Back squats x 10
* Rows x 10

Then carry plates back down stairs.

Then a quick 10 min run outside, since it was raining (more fun!)


Comments

I didn't do any rowing today to see if that would spare my lower back, but it didn't. I think it's carrying the plates around and up and down stairs (which is fun!) that fatigues it. I just couldn't do any more lifting and went for a quick run to finish off.

My soleus is still sore from last week, but better. Hopefully today's run will put it back into shape, then I can start some sprinting.

 

[Anthrax Invasion]

Yeah, I know Glenn said it's all about timing, but I find lighter cleans different from heavier cleans, so when picking a weight to practise with, I found it was better to err on the heavier side.

AI, digital scales? Pah, I'm sure it was my idea! I'm still not sure about them because I think my bodyweight's going to fluctuate a lot more than the accuracy of the scale, however, the last three days I've weighed 176.2, 176.2 and 176.2!

PRs maybe 3 weeks from now. We'll see.

Well I just like the gradient to be in the tenths 'cause then you can weigh yourself every AM for a week (as I told you I do), and then take the lowest number for the week (since the higher one was more likely water) and when you compare them week to week, you can see your weight go from 176.2 to, say, 176.6 - it's an easier way to gauge gains if you're trying to bulk slowly, you at least know it's still moving up.

When the scale only goes in whole pounds you don't see what's going on until you hit that extra pound, and more often than not, adding a pound a week means you're adding fat as well as muscle.

I'm gonna be trying to add half a pound or so a week.

 

[anotherbutters]

I hit 177.4 this morning!