AB's Happy Smiley Thoughts journal

[scorpiogirl]

SF 5x5 Week 5, Saturday

I didn't think this would be a good workout as I went out for several beers last night (first time in a long time), but it turned out ok in the end.

Previous weeks in colour, warmups not included.

1. Core work
Curlups, side bridges and birddogs: 6x10 secs each
Followed by a few back bridges, concentrating on using my glutes rather than my hammies.

2. Cleans (kg)
30x5 ... 35x3 ... 40x3 ... 45x3 (powercleans)
30x5 ... 35x5 ... 40x5 ... 45x5 ... 50x5
35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x3
35x5 ... 40x3 ... 45x3 ... 50x3 ... 55x3 ... 55x3 ... 55x3
35x3 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 62x3 ... PR

I don't really follow a particular set/rep scheme with these. I just try to do a bit more weight/reps on each workout. I was going to do 60x3x3, but threw on a little more weight instead. These were easier than expected.

3. Squats (kg)
40x5 ... 50x5 ... 60x5 ... 70x5 ... 80x2F
40x5 ... 50x5 ... 60x5 ... 68x5 ... 74x3 ... 70x8
40x5 ... 50x5 ... 60x5 ... 70x5 ... 78x3 ... 70x12
50x5 ... 60x5 ... 65x5 ... 70x5 ... 84x3 ... 70x12
50x5 ... 60x5 ... 70x5 ... 82x5 ... 94x3 ... 80x10

I did a big jump on Monday, so I wasn't sure whether to try another big one today. I decided to throw caution to the wind and add another 4kg anyway, so I've now added more than 10% to my squat in a week . My old 5RM is 105kg.

4. Bench (kg)
40x5 ... 50x5 ... 60x5 ... 60x5
40x5 ... 45x5 ... 50x5 ... 58x5 ... 64x3 ... 60x7
40x5 ... 45x5 ... 50x5 ... 58x5 ... 65x5 ... 60x10
40x5 ... 45x5 ... 52x5 ... 60x5 ... 67x3 ... 60x10
45x5 ... 50x5 ... 55x5 ... 62x5 ... 70x3 ... 62x10

Up another 2kg from Monday. Just 2.5kg away from my 5RM now.


Comments

Another good workout! I thought my bench press would slow down as I got closer to my old 5RM. Setting that old 5RM was incredibly tough, but it just seems easier now. Don't get me wrong: this workout was hard, but none of the reps were in doubt.

NICE!

 

[Gymgurl]

Birddogs? I have two you can have lol

 

[anotherbutters]

A birddog in the hand is worth two... no, wait...

 

[anotherbutters]

SF 5x5 Week 6, Monday

Bodyweight: 176.2lb - exactly the same as last Monday. I'm not very good at this moderate bulking lark.

Previous weeks in colour, warmups not included.

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

2. Cleans (kg)
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
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 63x3 ... PR!

These are getting harder already

3. Squats (kg)
40x5 ... 50x5 ... 60x5 ... 65x5 ... 70x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 74x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 80x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 95x2 (FAIL)

Dammit. Friday's was 94x3, so I thought I'd try 95x5. I guess the big jumps have caught up with me.

4. Bench (kg)
40x5 ... 45x5 ... 50x5 ... 55x5 ... 63x5
40x5 ... 45x5 ... 50x5 ... 57x5 ... 64x5
40x5 ... 45x5 ... 50x5 ... 57x5 ... 66x5
45x5 ... 50x5 ... 55x5 ... 60x5 ... 68x5
45x5 ... 50x5 ... 55x5 ... 63x5 ... 70x5

Hard, but not within doubt. Well, kind of


Comments

An ok workout, although the squats surprised me a bit. Maybe the gains are slowing down. Maybe it's because I missed a couple of meals yesterday. I dunno. Whatever, I think I've taken up a lot of slack quickly and it's time to start working at it.

 

[blut wump]

Congrats on your new clean PR. Your weights are going to be sparkling soon.

At least you know you can pretty much ignore one day of failure. Keep after them there squats.

 

[Introspective]

Butters failed his squat, let's all point and laugh.

At least you got a PR, all numbers apear to be slowly but shurely going back up.
just remeber to kill that shit and you will be fine

 

[anotherbutters]

It's rude to point

Question is, do I go for another 5kg increase on deads on Wednesday?

 

[Jim Ouini]

It's rude to point

Question is, do I go for another 5kg increase on deads on Wednesday?

I say yes

 

[blut wump]

Start a poll.

 

[Introspective]

I think you should add 10
Congrats on plat membership, is that so you can doo ASS research ?