AB's Happy Smiley Thoughts journal

[anotherbutters]

5x5 Week 1, Wednesday

Ok, where has my conditioning gone?

1. Paused OH Squats - flexibility work
bar x 3, 10 secs each
bar x 4, 5 secs each

I was much more stable and solid with these today and a 10 second hold in the hole seemed quite easy, but then my wrists gave out with a bit of a crunch. I dropped the pause down to 5 seconds, but my wrists gave out again. I'm definitely getting better at these, so I'll keep working on them. Still working on flexibility for now.

2. Squats (kg)
(warmup: bar x 5)
40 x 5
50 x 5
60 x 5
70 x 5
82 x 5, up 2kg from Monday

I actually stalled on the final rep! I couldn't fail at this and managed to push it through with everything I had. This is humbling.

3. Deads (kg) - yay!
(warmup: 40 x 5)
50 x 5
60 x 5
75 x 5
90 x 5
100 x 5

I had sweat pouring off me by 90kg but I wanted 2 plates. It was knackering and I had to switch to mixed grip, but I got it ok. Not as bad as I thought actually, although I think I need to check my form. I always seem to have to stand up a lot to get the bar past my knees, before I can start pulling back. It seems like I'm using way too much legs. I'm probably starting too low and need to stiff leg them some more.

4. Military Press (kg)
(warmup: bar x 5)
25 x 5
30 x 5
35 x 5
38 x 5, up 1kg on last week

A bit too much of an arch in my back for my liking, so I'm going to have to start some 'ordinary' ab work, not just the ponsey TVA stability work I've been doing.

5. Chins
BW x 6
BW x 6
BW x 5
BW x 4
BW x 4


Comments

I know I ought to take it easy since I'm coming back after a lay-off and this is only week 1, but my enthusiasm won out over being sensible. I've been looking forward to deads for a few days! But jeez, this workout was a killer, even though the weights were well within my past PRs.

I'm just hoping that my conditioning and strength comes back fast enough that I can ride the wave and keep bumping up the weights without stalling.

 

[Introspective]

Congrats on starting 5x5, (I know you started on monday but i only just noticed)
Where did you learn to do overhead squats ?
good luck with the progression, you will be kicking ass and chewing bubble gum in no time

 

[anotherbutters]

I'm just practising the OH squat position before I start to add weight. I started by grabbing a broom, lifting it high and back over my head, then trying to squat down. I couldn't do it at first because my upper back and arms just wanted to come forwards, so I'm working on the flexibility to keep my arms back and, well, overhead.

Chewing gum? Er, that's a new one on me. Is that a good sign of progress?

 

[Introspective]

I had the same problem with flexibility when trying to full snatch, i couldnt hold the low squat position whilst keeping my arms back.

Chewing gum is a good sign of progress, when you can squat 1kg or more over your current pr whilst blowing bubbles

 

[s8nlilhlpr]

I'm just practising the OH squat position before I start to add weight. I started by grabbing a broom, lifting it high and back over my head, then trying to squat down. I couldn't do it at first because my upper back and arms just wanted to come forwards, so I'm working on the flexibility to keep my arms back and, well, overhead.

Chewing gum? Er, that's a new one on me. Is that a good sign of progress?

Just focus on opening your shoulders out and stretching out the bar between your hands. Once you master the positioning of the bar, the squats are simple :-D. "Its time to kick some ass, and chew bubble gum, and I'm all outta bubble gum". I lived in the UK for awhile too, you don't get the same games over there I guess just like some movies. Its a quote from "Duke Nukem" (sp), funny little shooter game similar to Doom.

Keep up the good work AB!

PS: I'm curious about your deads also, get us a vid!

 

[anotherbutters]

Opening my shoulders out? 'Out' is about the only direction they don't move in

I tried 'stretching the bar', but the angle of my wrists feels awkward. I've started to develop a hard lump on the outside of my left wrist again. It doesn't feel painful at all, but that's what stopped me benching about 3 weeks ago, when it was worse. I don't think my wrists are inflexible, but it's a bit of a concern.

I'll have to get a cheap camera from somewhere.

 

[Anthrax Invasion]

Opening my shoulders out? 'Out' is about the only direction they don't move in

I tried 'stretching the bar', but the angle of my wrists feels awkward. I've started to develop a hard lump on the outside of my left wrist again. It doesn't feel painful at all, but that's what stopped me benching about 3 weeks ago, when it was worse. I don't think my wrists are inflexible, but it's a bit of a concern.

I'll have to get a cheap camera from somewhere.

AB, I'm sorry...you have wrist cancer.

 

[anotherbutters]

A prosthetic limb could provide the ultimate 'hook' grip

 

[anotherbutters]

5x5 Week 1, Friday

I've blown it already.

1. Paused OH Squats - flexibility work
bar x 3, 5 secs each
bar x 3, 5 secs each

I just couldn't do it today, my back felt too tight. I looked up at my arms and noticed they were still too far forward, then I lost my balance and trapped one of my fingers between the rack and the bar

2. Squats (kg)
(warmup: bar x 5)
40 x 5
50 x 5
60 x 5
70 x 5
83 x 2, up 1kg from Wednesday, but I just couldn't get out of the hole. Annoyed, so...
60 x 10
60 x 10
60 x 9
60 x 10

Grow legs, grow!

3. Powercleans (kg)
I could barely stand, so I had to skip these.

4. Bench (kg)
(warmup: bar x 5)
40 x 5
45 x 5
50 x 5
55 x 5
62 x 5, up 1kg on Monday, hard


Comments

Arse!

 

[blut wump]

It's a marathon not a snickers.

Seriously, take it steadily. You can't rush rehab. It's good to blow off steam in the squat, though.