AB's Happy Smiley Thoughts journal

[Cynical Simian]

What weighs more, a pound of muscle or a pound of fat?

Odd as it may sound, congratulations on the reset on squats. I'm sure it was hard to "go backwards" by taking weight off the bar after those frustrating months of injury/regression. But now you look set for a few months of continuous progress with 2-3 kg increases.

With deads, I'm still a fan of 134 kg if last week's set went up without any problems. Given your much-improved core, I'm not sure how much relevance your old PR has.

 

[anotherbutters]

Thanks. I had to hitch a little for the 125kg deads 2 weeks ago and was surprised to get 130kg without hitching last week. It's funny, I never seem to feel any stronger on deads. I just strain more.

 

[djeclipse]

What weighs more, a pound of muscle or a pound of fat?

A pound of feathers weighs more

 

[djeclipse]

Thanks. I had to hitch a little for the 125kg deads 2 weeks ago and was surprised to get 130kg without hitching last week. It's funny, I never seem to feel any stronger on deads. I just strain more.

That's how it seems to be with deads. But before you know it, one of your warm up sets is an old PR weight and that's when you realize you have gotten stronger.

 

[anotherbutters]

SF 5x5 Week 7, Wednesday

Bodyweight: 179.2lb - up 2.4lb since yesterday, wtf! I had half of a large, thin crust pizza last night as a treat. At 1700 calories, I expected it to be a bit more enjoyable.

Previous weeks in colour, warmups not included.

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

2. Front Squats (kg)
30x5 ... 40x5 ... 50x5 ... 65x5
30x5 ... 40x5 ... 50x5 ... 60x5 ... 67x5 ... PR
30x5 ... 40x5 ... 50x5 ... 60x5 ... 70x5 ... PR
35x5 ... 45x5 ... 55x5 ... 62x5 ... 72x5 ... PR
35x5 ... 45x5 ... 55x5 ... 65x5 ... 75x5 ... PR (165lb)

Another nice front squat PR. These will be heavier than my back squat soon, if I'm not careful.

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
60x5 ... 80x5 ... 95x5 ... 110x5 ... 130x5
60x5 ... 80x5 ... 95x5 ... 112x5 ... 133x3 (FAIL) ... (293lb) ... 5RM is 292lb

These were damned heavy. I had a little hitch on the first 3 reps. I'm not sure whether my back rounded a bit or my shoulders were too far forward, or my upper back was too rounded, but the fourth rep just wasn't going up and I stalled half way up.

4. Military press (kg)
25x5 ... 30x5 ... 33x5 ... 36x5 ... 40x5
25x5 ... 30x5 ... 33x5 ... 37x5 ... 41x5
25x5 ... 30x5 ... 33x5 ... 37x5 ... 42x5
25x5 ... 30x5 ... 34x5 ... 38x5 ... 43x5
25x5 ... 30x5 ... 34x5 ... 38x5 ... 44x4 (FAIL) ... (97lb) ... 5RM is 101lb

Damn, I've hurt my back again!

I ended up with a massive arch in my back to get the 4th rep up, which is exactly what aggravates my old back injury. I started the 5th rep, knowing it wasn't going up and my back got worse. I just wanted someone to take the bar out of my hands so I didn't have to move. Arse.

I guess I shouldn't call it an 'old' back injury. I still have it, but it doesn't usually affect me. I don't think this is a big issue, although I couldn't really stand upright afterward and had to give up the chins.

5. Chins
BWx6 ... x6 ... x6 ... x6 ... x6 (total 30)
BWx7 ... x7 ... x6 ... x6 ....... (total 26)
BWx7 ... x7 ... x7 ... x5 ... x6 (total 32)
BWx8 ... x8 ... x6 ... x6 ... x4 (total 32)
None


Comments

Everone else was getting injured this week and I didn't want to be left out ! I don't think my back is a major setback, but I need to change something if I'm going to fix it for good as it isn't getting any better than it's already gotten. I should probably do the above core exercises every day, not just on training days.

I have a 'catch' in my back when I lean forward. I can lean over a certain amount, then I slow down and 'jump over' a weak point, then I can continue leaning over slowly. I'm going to have to re-read chunks of McGill's book.

Bummer. I'm having the other half of that pizza as a consolation prize.

 

[Cynical Simian]

Yikes, hope everything's okay with the back. At least this time around you have a lot more at your disposal to deal with it (books, exercises, physio instead of chiro). I'm really surprised by the deads; a top set of them will never feel light, but after last week this seems rather odd. Although with the water retention from that pizza, you ended up close to 134 kg anyway.

Congrats on the front squat PR.

 

[GSP]

Must be a crappy day for old injuries all around. Hope it's nothing serious!

 

[anotherbutters]

Thanks guys. I felt a lot better and regained full mobility within half and hour or so of the workout, which is why I don't think it was too bad. I'll see how I feel tomorrow, but I don't think this'll stop me squatting on Friday. I probably just have a smaller margin for error, so I need to keep the arch in my back and not lean over at all.

It's just been one of those days.

 

[que_66]

SF 5x5 Week 7, Wednesday

Bodyweight: 179.2lb - up 2.4lb since yesterday, wtf! I had half of a large, thin crust pizza last night as a treat. At 1700 calories, I expected it to be a bit more enjoyable.

Damn, I've hurt my back again!

I ended up with a massive arch in my back to get the 4th rep up, which is exactly what aggravates my old back injury. I started the 5th rep, knowing it wasn't going up and my back got worse. I just wanted someone to take the bar out of my hands so I didn't have to move. Arse.

I guess I shouldn't call it an 'old' back injury. I still have it, but it doesn't usually affect me. I don't think this is a big issue, although I couldn't really stand upright afterward and had to give up the chins.
Comments

Everone else was getting injured this week and I didn't want to be left out ! I don't think my back is a major setback, but I need to change something if I'm going to fix it for good as it isn't getting any better than it's already gotten. I should probably do the above core exercises every day, not just on training days.

I have a 'catch' in my back when I lean forward. I can lean over a certain amount, then I slow down and 'jump over' a weak point, then I can continue leaning over slowly. I'm going to have to re-read chunks of McGill's book.

Bummer. I'm having the other half of that pizza as a consolation prize.

..........AND A QUART OF MILK!





Sorry to hear about your back...hope it's feeling better tomorrow.

 

[Jim Ouini]

Sorry about your back; I reaggravated mine this weekend not even lifting weights, just moving stuff around the garage. I'm bitterly disappointed even though it feels better today. I had planned on deadlifting soon but I'm going to have to wait a big longer.

Hopefully yours will heal up in a couple days.