AB's Happy Smiley Thoughts journal

[Anthrax Invasion]

I hit 177.4 this morning!

You didn't gain 1.2 lbs. overnight, it's water.

But hey, be glad - if you did, I'd make fun of you for being fat...

...ter

 

[anotherbutters]

SF 5x5 Week 5, Thursday

Bodyweight: 177.4lb - 1.2lb of pure muscle overnight

Previous weeks in colour, warmups not included.

1. Core work
Curlups, side bridges and birddogs: 6x10 secs each

I liked doing these first - it grooves motor patterns for the squats, makes sure I don't skip them at the end of the workout and provides a good warmup.

2. Front Squats (kg)
light back squats
30x5 ... 40x5 ... 50x5 ... 60x5
30x5 ... 40x5 ... 50x5 ... 65x5
30x5 ... 40x5 ... 50x5 ... 60x5 ... 67x5 ... PR
30x5 ... 40x5 ... 50x5 ... 60x5 ... 70x5 ... PR (154lb)

Not as hard as I expected.

3. Deads (kg)
50x5 ... 60x5 ... 75x5 ... 90x5 ... 100x5
60x5 ... 70x5 ... 80x5 ... 90x5 ... 100x5 ... 110x5
60x5 ... 75x5 ... 90x5 ... 100x5 ... 115x5
60x5 ... 75x5 ... 90x5 ... 105x5 ... 120x5
60x5 ... 75x5 ... 90x5 ... 107x5 ... 125x5 ... (275lb) ... 5RM is 292lb

I really should start being sensible about how fast I'm increasing these . A couple of little hitches today. Pretty hard.

4. Military press (kg)
25x5 ... 30x5 ... 35x5 ... 38x5
25x5 ... 30x5 ... 35x5 ... 39x5
25x5 ... 30x5 ... 33x5 ... 36x5 ... 40x5
25x5 ... 30x5 ... 33x5 ... 37x5 ... 41x5
25x5 ... 30x5 ... 33x5 ... 38x5 ... 42x5 (92lb)

Military press is a sneaky little lift for me that just seems to go up quietly in the background.

My main concern is back pain caused by the arch in my back, but it was ok today. I guess the core work's paying off.

5. 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)
BWx7 ... x7 ... x7 ... x5 ... x6 (total 32)

I lost my concentration on the 4th set, but these felt good today.

Comments

AB goes from strength to strength .

 

[Jim Ouini]

Nice! How is the rack feeling on your fronts?

As far as deads, I think 5kg a week is pretty sensible for a big lift like that.

 

[Anthrax Invasion]

Are you actually getting something out of the birddogs now?

 

[Introspective]

Nice workout, must feel good to get your first PR in ages congrats.

 

[anotherbutters]

Nice! How is the rack feeling on your fronts?

As far as deads, I think 5kg a week is pretty sensible for a big lift like that.

Waah? I was after some sympathy, not encouragement! You do know that's 11lb per week, don't you? Somehow, I can't see me adding 110lbs to my dead in 10 weeks!

I've been trying to push my elbows up on the rack as encouraged by biggt. It feels more secure and my arms are less susceptible to fatigue because they're doing less of the carrying, but it chokes off my windpipe a bit. No problems so far.

AI, I tried the birddogs with a constant contraction in my abs and tried stretching my arms and legs out, even waving them around a bit making geometrical shapes. I also tried to use my glutes more and less hammies. They're still easy.

I re-read about back bridges and spotted that it was supposed to be mainly glutes, so I'll throw a few of them in too. I think doing this stuff at a constant 6x10 secs most days is an easy and worthwhile addition to the workouts. When I tried them a few months ago, I tried progressively increasing the sets and times, but I find a flat 6x10 is easier to do and keep doing. I can't attribute any specific benefit to the birddogs, but the combination of everything I'm doing is keeping my back good. I don't think I've had a twinge for a week or so.

Some crappy measurements from the other morning:
gut: 37.5"
waist: 36"
R leg at the top: 25"
R arm: 14.2"
chest: 40.5"

Gotta start somewhere...

 

[Anthrax Invasion]

What's "gut" and "waist"?

I measure my stomach across the belly button - easiest way to gauge, to me.

 

[anotherbutters]

gut = belly button, waist is on the hips. I'm sure there used to be a bigger difference, although I usually just measure across the belly button. I can still fit in my 32" jeans/trousers without any discomfort. It was a bit of a struggle when my gut was around 39" a couple of months ago.

 

[Anthrax Invasion]

I'm sittin' at 33.75" as of now.

 

[carlsuen]

nice and steady numbers there.. nice job on the front squats.. they really bruise my clevicle..

introspective.. is that tara reid in your avatar? sure looks like her.. but is she that hyoooge?!?!