AB's Happy Smiley Thoughts journal

[Introspective]

Would it not be better to reset to 85 and add 2.5 or 3kg a week ?

 

[blut wump]

Your ramp seems a shade top-heavy, too. Slide some of those middle sets down a little. You could also knock 5 or 10 Kg of the bottom set. Concentrate more on keeping more of yourself for that top set.

 

[nelmsjer]

Did I hear someone is going for a Deadlift PR??? HMMM????????

 

[anotherbutters]

SF 5x5 Week 7, Monday

Bodyweight: 176.4lb (0.2lb gain in 2 weeks - damn!)

I've been eating loads and I've been sitting around 1.6lb up on last week for a few days, so I thought I was overdoing it. But then all of a sudden I've lost it all over the weekend again. I know the fluctuation's mainly water, but it makes it damned tricky to gain at a modest rate. I usually eat less at the weekends with being busy, but I made a special effort to eat more this weekend. I bet I put on 2lb next week

Previous weeks in colour, warmups not included.

1. Core work
Curlups, side bridges and birddogs: 7x10 secs each

Added another set. The curlups don't get hard until about set 5 or 6.

2. Cleans (kg)
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!
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 65x1 ... 65x2

After things suddenly clicking and feeling good about these last Friday, I just couldn't coordinate myself on the top set today and bailed on a couple of reps without meaning to. If there are any doubts in my mind, I just can't do these.

I'll repeat the 65x3 attempt on Friday.

3. Squats (kg)
40x5 ... 50x5 ... 60x5 ... 70x5 ... 74x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 80x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 95x2 (FAIL)
50x5 ... 60x5 ... 70x5 ... 80x5 ... 87x5 ... reset

I'm resetting these a little and I'll try to increase them by 3kg per week. I think it's a bit tight, but not out of the question. I'll revert Friday's ramp up to the above (thanks BW).

4. Bench (kg)
40x5 ... 45x5 ... 50x5 ... 57x5 ... 64x5
40x5 ... 45x5 ... 50x5 ... 57x5 ... 66x5
45x5 ... 50x5 ... 55x5 ... 60x5 ... 68x5
45x5 ... 50x5 ... 55x5 ... 63x5 ... 70x5
50x5 ... 55x5 ... 60x5 ... 65x5 ... 71x5

I increased the warmup sets on Friday and did the same today. I barely got the top set, so I'll drop them back down again. I'm just too keen, but I ought to know that it's the top set that matters.


Comments

Thanks for all your comments and suggestions. I think I just need to be patient with things.

Not a brilliant workout today, but they can't all be, can they?

 

[blut wump]

Regarding the deadlift, I say take the PR. Put enough on to take the PR.

I only say this since you're exhibiting anxiety. You know you're good for the PR but more might put your thoughts into disarray. Break the PR and then set sail for blue skies.

 

[anotherbutters]

The deads? Yeah, I'm going to stick to 133kg, which is just enough for the PR.

The poll was a bit of fun, but I want these to go up every week, not just to set one PR and stall. I'm surprised they've gone up as quickly as they have, but they're damned hard every time.

 

[nelmsjer]

You can do it, brother. I have no doubt on either one, but go for the 133 kg. Take your time. I have wanted to pile on more weight on squats in my 10 rep phase because they are actually getting easier. So...I could pile on 10 lbs. more per workout, or I can keep going with 5. 5 lbs. let's me keep going...and going...and going.

Consistency and patience.

 

[blut wump]

I concur utterly. I think I mentioned it in my own log a few weeks ago.

If you keep with the steady increases, there'll be occasional weeks when it seems easier than you expect and then the following week can feel about right as you pull in the slack. If you get two or three weeks of over-easy then bump with extra weight.

 

[que_66]

SF 5x5 Week 7, Monday

Bodyweight: 176.4lb (0.2lb gain in 2 weeks - damn!)

You know muscle weighs more than fat so stop stressin & it's not like you gained 2 whole pounds. .2 could just be some unreleased flatulence.

After things suddenly clicking and feeling good about these last Friday, I just couldn't coordinate myself on the top set today and bailed on a couple of reps without meaning to. If there are any doubts in my mind, I just can't do these.

Some days it's just harder to focus on that mind/muscle connection.

Thanks for all your comments and suggestions. I think I just need to be patient with things.

For me having patience is almost harder than the exercises themselves.

Not a brilliant workout today, but they can't all be, can they?

Nope.

Repeat after me:
AB wanna be like Chuck....
AB wanna be like Chuck....

You're welcome.

 

[anotherbutters]

You know muscle weighs more than fat so stop stressin & it's not like you gained 2 whole pounds. .2 could just be some unreleased flatulence.

No, weight is good! I've just started to bulk but I've not quite got the scales to go up yet, so I'd have been happy with 2lb!