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anotherbutters
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Stitched up like a kipper again, dammit! 
AB's Happy Smiley Thoughts journal
- Thread starter anotherbutters
- Start date
anotherbutters
New member
SF 5x5 Week 3, Monday
Fun, fun, fun - there's no time like the present for starting OH squats!
1. OH Squats (kg) - for real
bar x 10
25 x 5
30 x 5
35 x 5
40 x 5
I was a bit wobbly on the top set, but it wasn't too bad. Nothing to worry about. It was a bit tricky to get the bar up there in the first place and to lower afterwards. I did a bit of a muscled-up snatch, also trying not to smash the light above me. Awkward. I think I'll keep these in for fun and core stability, but I won't push them because I don't have the room and I'm only going to damage something if I screw up. Still, I'm really happy to have done these.
2. Squats (kg)
(warmup: bar x 5)
40 x 5
50 x 5
60 x 5
70 x 5
74 x 5 ..... up 4kg from last week
Still easy.
3. Squat cleans (kg)
(warmup: bar x 5)
30 x 5
35 x 5
40 x 5
45 x 3
50 x 3
55 x 3 ..... up 5kg from last week
I dropped down to 3 reps because I was toying with 60kg, but stuck at 55 in the end. I can see these increasing for a long time, just due to practise and form improvements.
4. Bench (kg)
(warmup: bar x 5)
40 x 5
45 x 5
50 x 5
57 x 5
64 x 5, up 1kg from last week
Bench was hard again. I'm just happy for it to go up by 1kg each week.
5. Core work
Double leg lowers - 3x8 reps
I do these with a bare back on the rubber mats, so I can tell when my lower back lifts off the mat. I managed to keep my back flat on the floor for every rep apart from the last one, which is excellent progress.
Comments
I'm glad to have found my problem with OH squats. What's the best way of getting the bar up there and lowering it after? I'm wondering whether I can clean and push-press it, then lower it to the clean position after, but I'm not sure I can do all that with a wide grip.
My conditioning is much better now, but I want to start doing more work on the off days. I just generally want to be more active, since I have a desk job and don't play any sport. MILO had an article on swinging a weight plate from between your legs up to shoulder height whilst walking with it. I'll try that tomorrow, but I know I'm going to break something, walking round the house.
Fun, fun, fun - there's no time like the present for starting OH squats!
1. OH Squats (kg) - for real
bar x 10
25 x 5
30 x 5
35 x 5
40 x 5
I was a bit wobbly on the top set, but it wasn't too bad. Nothing to worry about. It was a bit tricky to get the bar up there in the first place and to lower afterwards. I did a bit of a muscled-up snatch, also trying not to smash the light above me. Awkward. I think I'll keep these in for fun and core stability, but I won't push them because I don't have the room and I'm only going to damage something if I screw up. Still, I'm really happy to have done these.
2. Squats (kg)
(warmup: bar x 5)
40 x 5
50 x 5
60 x 5
70 x 5
74 x 5 ..... up 4kg from last week
Still easy.
3. Squat cleans (kg)
(warmup: bar x 5)
30 x 5
35 x 5
40 x 5
45 x 3
50 x 3
55 x 3 ..... up 5kg from last week
I dropped down to 3 reps because I was toying with 60kg, but stuck at 55 in the end. I can see these increasing for a long time, just due to practise and form improvements.
4. Bench (kg)
(warmup: bar x 5)
40 x 5
45 x 5
50 x 5
57 x 5
64 x 5, up 1kg from last week
Bench was hard again. I'm just happy for it to go up by 1kg each week.
5. Core work
Double leg lowers - 3x8 reps
I do these with a bare back on the rubber mats, so I can tell when my lower back lifts off the mat. I managed to keep my back flat on the floor for every rep apart from the last one, which is excellent progress.
Comments
I'm glad to have found my problem with OH squats. What's the best way of getting the bar up there and lowering it after? I'm wondering whether I can clean and push-press it, then lower it to the clean position after, but I'm not sure I can do all that with a wide grip.
My conditioning is much better now, but I want to start doing more work on the off days. I just generally want to be more active, since I have a desk job and don't play any sport. MILO had an article on swinging a weight plate from between your legs up to shoulder height whilst walking with it. I'll try that tomorrow, but I know I'm going to break something, walking round the house.
Guinness5.0
New member
For OH's you can take the bar from the rack like a normal backsquat, then grip it out wide and 'pop' it up like a push press. That's what I've been doing so as to not ingrain bad habits for when I start to learn the snatch. It's been working out great so far.
anotherbutters
New member
Duh! Why didn't I think of that?
Protobuilder
New member
ab said:
Awesome! I saw that article too. Do it, and report back. LoL
Great job on overhead squats, my friend! They're the one lift I just can't bring myself to even try. I dunno why. Maybe it's that time I tried 'em w/ the bar and fell over. LoL
anotherbutters
New member
Just pick up a broom, lift it overhead and squat down. Practise!
BiggT
New member
Guinness5.0 said:
That's exactly what I do.....it is really a behind the neck jerk....doing this or a snatch balance/drop squat are about the 2 most efficient ways to get the bar into position for oh squats....you can power snatch it, but when you start working w/ more weight than you can PS, then that won't work obviously.
I just dropped by to say Hi b/c II like the name of your journal
anotherbutters
New member
SF 5x5 Week 3, Tuesday - GPP work
Circuit x 1 (total time: 15 mins)
30kg (66lb) bar:
* Front Squats x 10
* OHP x 10
* BTN press x 10
* Rows x 10
Then one at a time, carry four plates through the house, up the stairs (running up two steps at a time) and dump them in a bedroom.
3 mins on the rowing machine (which, luckily, happens to be upstairs) at a fast pace (2:00/500m for me).
Carry said plates back down stairs.
Comments
I was going to do two circuits and started the second one, but after a few front squats and rows, I had to quit. I think the rowing finished me off, even though it was only 3 mins. I'll lower the pace and do two circuits on Thursday, then hopefully I'll get a good 30 mins in. I hate to say it, but I was completely out of breath after the above.
I've always run up stairs two at a time ever since I was a kid, but doing it with a plate in my hand was knackering. This is way more fun than any kind of cardio I've done before!
I have a problem with lowering the bar on BTN presses though. I hit the base of my neck a couple of times, whilst trying to do it quickly. I had to slow down and lower the bar slowly to lower it to the right place. For anyone who does these (BiggT), do you just drop the bar to your back or lower it under control?
Circuit x 1 (total time: 15 mins)
30kg (66lb) bar:
* Front Squats x 10
* OHP x 10
* BTN press x 10
* Rows x 10
Then one at a time, carry four plates through the house, up the stairs (running up two steps at a time) and dump them in a bedroom.
3 mins on the rowing machine (which, luckily, happens to be upstairs) at a fast pace (2:00/500m for me).
Carry said plates back down stairs.
Comments
I was going to do two circuits and started the second one, but after a few front squats and rows, I had to quit. I think the rowing finished me off, even though it was only 3 mins. I'll lower the pace and do two circuits on Thursday, then hopefully I'll get a good 30 mins in. I hate to say it, but I was completely out of breath after the above.
I've always run up stairs two at a time ever since I was a kid, but doing it with a plate in my hand was knackering. This is way more fun than any kind of cardio I've done before!
I have a problem with lowering the bar on BTN presses though. I hit the base of my neck a couple of times, whilst trying to do it quickly. I had to slow down and lower the bar slowly to lower it to the right place. For anyone who does these (BiggT), do you just drop the bar to your back or lower it under control?
anotherbutters
New member
SF 5x5 Week 3, Wednesday
Bodyweight: 80kg (176lb) - no change for weeks, although I'm frequently hungry now, so I guess now's the time to start bulking
1. Front Squats (kg)
(warmup: bar x 10)
30 x 5
40 x 5
50 x 5
65 x 5 ..... up 5kg ...... PR
I guess I'll have to start counting PRs somewhere, even though this is nothing to shout about.
2. Deads (kg)
60 x 5
75 x 5
90 x 5
100 x 5
115 x 5 ...... up 5kg ...... chalk, hook grip
I like the straighter leg stance I'm starting with now, although I barely locked out the final rep. Still getting used to deading again. I might have to increase these by 2.5kg from now, even though it's still a long way from my 5RM. Hmm, looking back at my notes, my 5RM is 132.5kg. I thought it was a bit higher than that, but it's still 7 weeks away at 2.5kg per week.
3. Military press (kg)
(warmup: bar x 5)
25 x 5
30 x 5
33 x 5
36 x 5
40 x 5 ...... up 1kg
The arch in my back from 36kg left me feeling my old back injury, but I thought I might be able to get the top set and carried on anyway. I did it, but the arch in my back on the top set made it worse. This isn't a setback, I just need to work my abs more.
4. Chins
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6 ..... PR!
I went for 6 reps rather than repping out on each set and it definitely helped the final sets. Up another 2 reps this week.
5. Core work
Double leg lowers: x8 x8 x8
Comments
Not much to report. Just going through the motions. Post-workout recovery is much faster now and I'm less knackered during them.
I'm still looking for some advice on the BTN press (see previous post).
Bodyweight: 80kg (176lb) - no change for weeks, although I'm frequently hungry now, so I guess now's the time to start bulking
1. Front Squats (kg)
(warmup: bar x 10)
30 x 5
40 x 5
50 x 5
65 x 5 ..... up 5kg ...... PR
I guess I'll have to start counting PRs somewhere, even though this is nothing to shout about.
2. Deads (kg)
60 x 5
75 x 5
90 x 5
100 x 5
115 x 5 ...... up 5kg ...... chalk, hook grip
I like the straighter leg stance I'm starting with now, although I barely locked out the final rep. Still getting used to deading again. I might have to increase these by 2.5kg from now, even though it's still a long way from my 5RM. Hmm, looking back at my notes, my 5RM is 132.5kg. I thought it was a bit higher than that, but it's still 7 weeks away at 2.5kg per week.
3. Military press (kg)
(warmup: bar x 5)
25 x 5
30 x 5
33 x 5
36 x 5
40 x 5 ...... up 1kg
The arch in my back from 36kg left me feeling my old back injury, but I thought I might be able to get the top set and carried on anyway. I did it, but the arch in my back on the top set made it worse. This isn't a setback, I just need to work my abs more.
4. Chins
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6 ..... PR!
I went for 6 reps rather than repping out on each set and it definitely helped the final sets. Up another 2 reps this week.
5. Core work
Double leg lowers: x8 x8 x8
Comments
Not much to report. Just going through the motions. Post-workout recovery is much faster now and I'm less knackered during them.
I'm still looking for some advice on the BTN press (see previous post).
Jim Ouini
New member
anotherbutters said:
What's the reason for the move?
Just asking because I'm trying to incorporate a little more knee bend at my start, hoping for a little more hip involvement. I think I had my hips a bit too high and shoulders maybe too far forward of the bar. So I moved back so the bar is over the start of my laces and tried to get my butt down a little more.
I won't be able to judge it until I get heavier, though.
blut wump
New member
I'm currently trying to move away from that stance and going more towards what AB is doing and I've moved back in a little closer to the bar.Jim Ouini said:What's the reason for the move?
Just asking because I'm trying to incorporate a little more knee bend at my start, hoping for a little more hip involvement. I think I had my hips a bit too high and shoulders maybe too far forward of the bar. So I moved back so the bar is over the start of my laces and tried to get my butt down a little more.
I won't be able to judge it until I get heavier, though.
blut wump
New member
lol
For myself, I described a couple of weeks back in my journal how I would struggle with my first rep and then have smoother continuing reps. I noted where I pulled the later reps from and I'm trying to start the first rep from that position. Last week's deadlifting went better than I've had in a long while. I'll see how well tomorrow goes.
For myself, I described a couple of weeks back in my journal how I would struggle with my first rep and then have smoother continuing reps. I noted where I pulled the later reps from and I'm trying to start the first rep from that position. Last week's deadlifting went better than I've had in a long while. I'll see how well tomorrow goes.
anotherbutters
New member
I felt like I was sapping a lot of energy using my legs to stand up with the bar to clear my knees, before I could start to pull back and push with the hips. I tried straighter legs and it just seemed easier. If you've seen Nelmsjer's dead video from a few days ago in his journal, my leg angles are more like his at the start now. I might be wrong in doing this, but for now, it feels easier. Then again, I've only deadlifted for 3 weeks since my return.
Guinness5.0
New member
From what I've been able to gather, there are DL'ers who are all about 'towing' the bar up with their low-backs, hams and glutes, while some are more prone to 'squatting' the bar up with low hips and a forward drive to lock it out. At least that's what I've observed from watching a lot of vids lately (FYI: if you search putfile.com for 'deadlift' you'll return multiple pages of deadlift vids).
BTW I'm referring to conventional deads.
BTW I'm referring to conventional deads.
anotherbutters
New member
Yeah, I have lots of clips too, but I've never noticed anyone going as low as I used to. Well, as low as I think I used to - it's difficult to tell without taping myself (still no camera). I'm happy for now.
Jim Ouini
New member
blut wump said:
Can't argue if it works; for me the first rep is always a harder, no matter where I stand
As far as stance, I'm sure it's dependent on one's torso length, arm length, etc. I don't have SS out but I remember Rippetoe had some diagram about 2 perfectly acceptable starting positions (conventional of course
) with 2 lifters of different anatomy.I learned RDL's first so when I first started deading I just reached down and bent my legs enough to keep my back flat. Then I'd extend my legs until I got to the start of my RDL, basically, and then extend my hips. So I wanted to experiment with a little more knee bend than I have in the past.
Congrats on the PR. I've always had a tough time w/chins so it's especially good to see someone succeed. 7's for next week, right?
anotherbutters
New member
Thanks. Yeah, I guess it's 4x7 for next week, although if I start bulking this week, it's going to make it harder.
Jim, I keep looking at that picture in SS, wondering whether I need to change my start position. I've basically changed from one of those pics to the other, but without the anatomical changes But like I said, it feels better - more natural - so I'll carry on for now.
Jim, I keep looking at that picture in SS, wondering whether I need to change my start position. I've basically changed from one of those pics to the other, but without the anatomical changes
But like I said, it feels better - more natural - so I'll carry on for now.
silver_shadow
New member
i remember the rant about the DL blut wump. but i seem to have missed what you're doing to remedy it. i squat more then i dead myself... my dead should be at least 400-420 (considering a 380 squat) but it's stuck at 370 with a conventional stance. last 3 weeks i've been working on lighter (around 230 today) deads with the sumo stance and i'm really starting to get used to it... in another 2 months, i hope to try and pull some heavier weights and eventually cross the 400 barrier in some more time. i'm really starting to enjoy sumo pulls... i can pull through my hips rather than through my lower back, i can get my butt down and head up and arch my back so it feels closer to a squat than ever before. as an aside, i'm also using only double overhand - i used to use only mixed but i will have to start mixed again when i start going heavier.blut wump said:
blut wump
New member
I had been trying to make it more akin to a squat. I'm now moving closer in towards the bar (it'll be about half-way down my laces) and starting my pull from a slightly higher position. I had been trying to pull up and back and I'm now trying more just to pull up, extending from the knees. I deadlift conventional. Keeping head up is probably the most crucial aspect of a dead. Not actually looking up but leading with the head.
I tried semi-sumo a couple of months back. It was hard work even at two plates.
I tried semi-sumo a couple of months back. It was hard work even at two plates.
I've hit the back of my neck at least more than once on those BTNs. I least I now have a feel for exactly how the bar is coming down. Just got to remember to lean the head forward a bit and square up and tense your back to receive.
I least I now have a feel for exactly how the bar is coming down. Just got to remember to lean the head forward a bit and square up and tense your back to receive.
anotherbutters
New member
I PM'd BiggT about the BTN presses, since I was going to do them tonight and was still a bit unsure about them. I'm sure he won't mind, so here's his reply:
Which is what I expected really. I found leaning forwards a little made it easier, as fortunatesun suggested.
I've decided to do the GPP workout on Saturday rather than tonight anyway, just to spread it out a bit and so that I'm not doing it before squat days.
BiggT said:
Which is what I expected really. I found leaning forwards a little made it easier, as fortunatesun suggested.
I've decided to do the GPP workout on Saturday rather than tonight anyway, just to spread it out a bit and so that I'm not doing it before squat days.
anotherbutters
New member
SF 5x5 Week 3, Friday
Bodyweight: 80.2kg / 176lb - bulking, up a little already
1. OH Squats (kg)
bar x 10
25 x 5
30 x 5
35 x 3
I was starting to lose my balance on this set and my left wrist was hurting. I've still got a mysterious lump on that wrist. I didn't want to hurt it and not be able to clean, so I stopped. Oh, I did these from a BTN press too!
2. Squats (kg)
40 x 5
50 x 5
60 x 5
70 x 5
78 x 3 ... triple, up 4kg from Monday ... very easy
70 x 12 ... backoff set, up 4 reps on last week
I don't know whether it's just a good day today, whether my strength's finally coming back, or whether it's because I've started bulking, but squats were finally a lot easier than expected. BW, you were right!
3. Full squat cleans (kg)
(warmup: bar x 8)
35 x 5
40 x 5
45 x 5
50 x 5
55 x 3 +1 powerclean accidentally
Some days I struggle past 3 reps, like Monday; others I can do 5 reps, like today. Whatever I do, I try to do a bit more weight/reps than last time. I was on for 5 reps today, but my form broke down and I reverted to a powerclean by mistake. I only started squat cleans last week. Practise, practise, practise...
4. Bench (kg)
(warmup: bar x 5)
40 x 5
45 x 5
50 x 5
58 x 5
65 x 5 ..... up 1kg ... this triple contained 5 reps
60 x 10 ..... backoff, 3 more reps than last week
Comments
Good workout. I felt a lot stronger overall today. I know I'm supposed to be ramping up, but squats were a lot easier than expected. I was very tempted to carry on repping after the triple and stood there for about 5 seconds wondering what to do. I racked it in the end, but then I got carried away on the backoff set, forgetting I was going to be cleaning next. Oops!
I'm loving the full cleans, but still can't decide between 3 or 5 reps. I should probably stick to 3 and just do more sets. I'm still getting my form down. I practise ducking under the bar from the hang a lot, but I feel like that's reducing my inclination to do the second pull. I need to practise doing both! I think when I think about it too much and do a good second pull, I end up doing a powerclean.
Bench was ok, no problem, but I don't think I ought to jump more than 1kg per week.
Oh yes, I threw in a load of ab work after, including some crunches.
Bodyweight: 80.2kg / 176lb - bulking, up a little already
1. OH Squats (kg)
bar x 10
25 x 5
30 x 5
35 x 3
I was starting to lose my balance on this set and my left wrist was hurting. I've still got a mysterious lump on that wrist. I didn't want to hurt it and not be able to clean, so I stopped. Oh, I did these from a BTN press too!
2. Squats (kg)
40 x 5
50 x 5
60 x 5
70 x 5
78 x 3 ... triple, up 4kg from Monday ... very easy
70 x 12 ... backoff set, up 4 reps on last week
I don't know whether it's just a good day today, whether my strength's finally coming back, or whether it's because I've started bulking, but squats were finally a lot easier than expected. BW, you were right!
3. Full squat cleans (kg)
(warmup: bar x 8)
35 x 5
40 x 5
45 x 5
50 x 5
55 x 3 +1 powerclean accidentally
Some days I struggle past 3 reps, like Monday; others I can do 5 reps, like today. Whatever I do, I try to do a bit more weight/reps than last time. I was on for 5 reps today, but my form broke down and I reverted to a powerclean by mistake. I only started squat cleans last week. Practise, practise, practise...
4. Bench (kg)
(warmup: bar x 5)
40 x 5
45 x 5
50 x 5
58 x 5
65 x 5 ..... up 1kg ... this triple contained 5 reps
60 x 10 ..... backoff, 3 more reps than last week
Comments
Good workout. I felt a lot stronger overall today. I know I'm supposed to be ramping up, but squats were a lot easier than expected. I was very tempted to carry on repping after the triple and stood there for about 5 seconds wondering what to do. I racked it in the end, but then I got carried away on the backoff set, forgetting I was going to be cleaning next. Oops!
I'm loving the full cleans, but still can't decide between 3 or 5 reps. I should probably stick to 3 and just do more sets. I'm still getting my form down. I practise ducking under the bar from the hang a lot, but I feel like that's reducing my inclination to do the second pull. I need to practise doing both! I think when I think about it too much and do a good second pull, I end up doing a powerclean.
Bench was ok, no problem, but I don't think I ought to jump more than 1kg per week.
Oh yes, I threw in a load of ab work after, including some crunches.
asdfzxcv
New member
Thats some nice lifting,you seem to be coming to your old strength levels quite fast.Nice work on the squat cleans too,you seem to be picking them up by the sounds of it.I decided to put the cleans on hold for now and just do rows as I dont want to ingrain bad habits so I will wait till I get someone to instruct me on them.
Also,how is your back holding up so far?You seem to be holding up rather well so far after that long setback.
Also,how is your back holding up so far?You seem to be holding up rather well so far after that long setback.
anotherbutters
New member
Nowhere near fast enough, but thanks. At my current rate, I'll match my PRs 6-7 weeks from now. If I go any faster, I get the feeling I'll just find it a lot harder a lot sooner, just for the gain of a week or so, so I'll just have to be patient and see how it goes.
My hamstring pain has completely gone now and has been for a few weeks. The pain in my back, which occurs after I've had a big arch in my back and then I lean forwards, is still there but less pronounced. According to the physio I saw a while back, that's due to a weak core. I tried some crunches last night and they were pitiful, so that's something I'm going to work on.
My hamstring pain has completely gone now and has been for a few weeks. The pain in my back, which occurs after I've had a big arch in my back and then I lean forwards, is still there but less pronounced. According to the physio I saw a while back, that's due to a weak core. I tried some crunches last night and they were pitiful, so that's something I'm going to work on.
anotherbutters
New member
Good call, Nelms. I haven't run for a long time, so it's probably worth starting up again. A light jog for 15-20 mins one morning, interspersed with sprints?
asdf, my previous bulk was too much (1.5lb per week), so I'll aim for 1lb per week max this time round. I want to bulk for several months, so I don't really want to have to stop half way through because I've put on too much fat. I'll add in some GPP work too, basically to get me more active and to help with the strength training. No long cardio sessions.
I'm skipping tonight's GPP workout. It looks like I have half a ball-bearing implanted under the skin where the back of my left hand connects to the wrist
. It swelled up like this when I was benching 3x per week on my half-baked HST run a couple of months ago. It doesn't hurt unless I really flex it, since it affects the ROM slightly.
Maybe I should have done some sprints. It's too late now, I'm settled in for the night And McGill's Ultimate Back Fitness and Performance has finally arrived. On flicking through it, it looks to be a fantastic book. I thought it was going to be full of rehab exercises for people with back complaints, but it's more general than that and full of useful info for everyone.
asdf, my previous bulk was too much (1.5lb per week), so I'll aim for 1lb per week max this time round. I want to bulk for several months, so I don't really want to have to stop half way through because I've put on too much fat. I'll add in some GPP work too, basically to get me more active and to help with the strength training. No long cardio sessions.
I'm skipping tonight's GPP workout. It looks like I have half a ball-bearing implanted under the skin where the back of my left hand connects to the wrist
. It swelled up like this when I was benching 3x per week on my half-baked HST run a couple of months ago. It doesn't hurt unless I really flex it, since it affects the ROM slightly.Maybe I should have done some sprints. It's too late now, I'm settled in for the night
And McGill's Ultimate Back Fitness and Performance has finally arrived. On flicking through it, it looks to be a fantastic book. I thought it was going to be full of rehab exercises for people with back complaints, but it's more general than that and full of useful info for everyone.
anotherbutters
New member
SF 5x5 Week 4, Monday
Bodyweight: back at 80kg. My schedule was all over the place at the weekend and I thought I'd eaten enough, but obviously not.
1. OH Squats (kg)
bar x 10
30 x 5
35 x 5
40 x 3
Lost my balance a bit on the 40's and decided to leave it there. My wrist's a lot better, but I don't want to aggravate it.
2. Squats (kg)
(warmup: bar x 5)
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5 ..... up 6kg from last Monday and 2kg from Friday
Moderately hard, but never a doubt. I didn't bother with the safety bars. My strength really is coming back quicker now, putting me ahead of my 4kg per week schedule.
3. Cleans (kg) - going for triples today, maybe 60kg (1 plate), 3RM = 55kg
(warmup: bar x 5)
35 x 5
40 x 5
45 x 3
53 x 3 ..... I had the best form I've ever had up to this point, managing to get the 2nd pull well and get under the bar quickly - something I've struggled to do together before today. Decided to go for 60kg. I know it's not a lot, but I haven't done it before.
60 x 1 ..... did one rep, then reverse curled the 2nd rep and threw it into the air in front of me. WTF? Decided to give it another go...
AB's mind: c'mon, this is easy
AB's body: I'm not doing it
60 x 0 - 'refused'
AB's mind: WTF, I've done one rep already!
AB's body: nope
60 x 0 - 'refused'
AB's mind: this is stupid, c'mon!
AB's body: have this instead
60 x 1 - powerclean
goddammit!
60 x 1 clean - yes! then refused the 2nd rep
try again...
60 x 2 clean - didn't quite get under it enough on either rep, but I stood up with it anyway
I just couldn't coordinate my muscles to do the top set. I guess I need to drop the weight and 'hone the groove' more. I've only been full cleaning for 2-3 weeks. I had brilliant form up to the 53kg set, so I'm really happy with these anyway. 60kg was just a bit of fun.
4. Bench (kg)
(warmup: bar x 5)
40 x 5
45 x 5
50 x 5
57 x 5
65 x 5, up 2kg from last Monday, 1kg from last Friday
Hard, but never a doubt. Like squats, I feel like I'm getting back into these.
5. Core work
Single leg back bridges
4 x 8 secs
5 x 8 secs
I've decided to go back to some of the exercises recommended by the physio a few weeks ago. I was crap at these, but I shouldn't be - exactly why I should still be doing them.
I was going to carry on with other core work, but a couple of Mallards landed right outside the patio windows where I was working out, so I had to stop to watch and feed them They're so cute and comical looking and refreshingly tame. They're still there now, peering in watching me type this. I gave them 1/2 cup oats and some raisins
Comments
So, overall, a good workout. When I started this 3-4 weeks ago, I felt as though I'd forgotten how to use my muscles, especially when squatting. It was like I didn't know how to activate them. I'd try lifting a weight but I couldn't even get to the straining point - my legs would just give up. I now feel like I can start pushing myself. Neural adaptation at its finest!
Bodyweight: back at 80kg. My schedule was all over the place at the weekend and I thought I'd eaten enough, but obviously not.
1. OH Squats (kg)
bar x 10
30 x 5
35 x 5
40 x 3
Lost my balance a bit on the 40's and decided to leave it there. My wrist's a lot better, but I don't want to aggravate it.
2. Squats (kg)
(warmup: bar x 5)
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5 ..... up 6kg from last Monday and 2kg from Friday
Moderately hard, but never a doubt. I didn't bother with the safety bars. My strength really is coming back quicker now, putting me ahead of my 4kg per week schedule.
3. Cleans (kg) - going for triples today, maybe 60kg (1 plate), 3RM = 55kg
(warmup: bar x 5)
35 x 5
40 x 5
45 x 3
53 x 3 ..... I had the best form I've ever had up to this point, managing to get the 2nd pull well and get under the bar quickly - something I've struggled to do together before today. Decided to go for 60kg. I know it's not a lot, but I haven't done it before.
60 x 1 ..... did one rep, then reverse curled the 2nd rep and threw it into the air in front of me. WTF? Decided to give it another go...
AB's mind: c'mon, this is easy
AB's body: I'm not doing it
60 x 0 - 'refused'
AB's mind: WTF, I've done one rep already!
AB's body: nope
60 x 0 - 'refused'
AB's mind: this is stupid, c'mon!
AB's body: have this instead
60 x 1 - powerclean
goddammit!
60 x 1 clean - yes! then refused the 2nd rep
try again...
60 x 2 clean - didn't quite get under it enough on either rep, but I stood up with it anyway
I just couldn't coordinate my muscles to do the top set. I guess I need to drop the weight and 'hone the groove' more. I've only been full cleaning for 2-3 weeks. I had brilliant form up to the 53kg set, so I'm really happy with these anyway. 60kg was just a bit of fun.
4. Bench (kg)
(warmup: bar x 5)
40 x 5
45 x 5
50 x 5
57 x 5
65 x 5, up 2kg from last Monday, 1kg from last Friday
Hard, but never a doubt. Like squats, I feel like I'm getting back into these.
5. Core work
Single leg back bridges
4 x 8 secs
5 x 8 secs
I've decided to go back to some of the exercises recommended by the physio a few weeks ago. I was crap at these, but I shouldn't be - exactly why I should still be doing them.
I was going to carry on with other core work, but a couple of Mallards landed right outside the patio windows where I was working out, so I had to stop to watch and feed them
They're so cute and comical looking and refreshingly tame. They're still there now, peering in watching me type this. I gave them 1/2 cup oats and some raisins Comments
So, overall, a good workout. When I started this 3-4 weeks ago, I felt as though I'd forgotten how to use my muscles, especially when squatting. It was like I didn't know how to activate them. I'd try lifting a weight but I couldn't even get to the straining point - my legs would just give up. I now feel like I can start pushing myself. Neural adaptation at its finest!
Cynical Simian
New member
anotherbutters said:I was going to carry on with other core work, but a couple of Mallards landed right outside the patio windows where I was working out, so I had to stop to watch and feed them
And I thought Guinness's excuses for not doing cardio were bad.
Good to see your strength and coordination returning. That dialogue on cleans had me laughing.
anotherbutters
New member
Week 4, Tuesday - GPP prep work
In preparation for doing some sprints for GPP work, I went out for a 10-15 min run. I haven't been for a run in about 18 months, so this was just a gentle intro. I had shin splints as soon as I started, but it got better as I warmed up.
I ought to this again on Thursday so I get used to it, but I also want to do the weight-based GPP work then. Or maybe I ought to get up earlier and run in the mornings. Hmm, don't like the sound of that though. Maybe I should do both - weight based GPP work, then go out and do some sprints to finish off.
In preparation for doing some sprints for GPP work, I went out for a 10-15 min run. I haven't been for a run in about 18 months, so this was just a gentle intro. I had shin splints as soon as I started, but it got better as I warmed up.
I ought to this again on Thursday so I get used to it, but I also want to do the weight-based GPP work then. Or maybe I ought to get up earlier and run in the mornings. Hmm, don't like the sound of that though. Maybe I should do both - weight based GPP work, then go out and do some sprints to finish off.
anotherbutters
New member
It sounds like fun, but I just couldn't imagine dragging it up and down the street with all the noise. What do you do, throw it in the back of the car and drive to a field or something?
Jim Ouini
New member
Yeah I've taken it to a nearby park with some 45lb plates and had at it. I found a nice flat strip of land that has a slight incline, so that makes it tougher. Haven't done it for awhile but now that the weather's getting nice I'll probably do it for some additional GPP this summer.
anotherbutters
New member
Last week, I did a bit of a bar complex, then carried all my 45lb plates upstairs one by one, then did some rowing, then carried the plates downstairs again. It was a bit bizarre, but fun, so that was going to become one of my GPP workouts (but I'll do more than one circuit next time).
iceprincess
New member
Just stoppin in to check up on ya and say HI! The GPP workouts look awesome.
Looking good AB!
Looking good AB!
anotherbutters
New member
I wouldn't really call them awesome, but thanks for dropping in anyway!
Protobuilder
New member
AB said:
WTF? Are they dieting? You gotta' feed those damn ducks or they'll come after you bro. LoL
Nice workouts. GPP is fun if you can fit it into your schedule. I've got some tricks up my sleeve for GPP and it's a good time. Sometimes though, it takes a lot of energy to gear up for it so I blow it off and jog instead. LoL
Have you thought about starting w/ your cleans? Generally I think people try to shoot for the explosive/technique exercises first and do the brute strength exercises like squats afterwards.
Keep up the good work!
anotherbutters
New member
SF 5x5 Week 4, Wednesday
Bodyweight: 80.2kg (176lb) - I'm eating more, but nothing's happened yet
Change of format, shamelessly stolen from BW (thanks!) ...
Previous weeks in brown (I just can't read orange)
1. Front Squats (kg)
light back squats
barx10 ... 30x5 ... 40x5 ... 50x5 ... 60x5
barx10 ... 30x5 ... 40x5 ... 50x5 ... 65x5
barx10 ... 30x5 ... 40x5 ... 50x5 ... 60x5 ... 67x5 ... (147lb) ... PR!
Starting to feel heavier, but plenty in the tank.
2. Deads (kg)
50x5 ... 60x5 ... 75x5 ... 90x5 ... 100x5
60x5 ... 70x5 ... 80x5 ... 90x5 ... 100x5 ... 110x5
60x5 ... 75x5 ... 90x5 ... 100x5 ... 115x5
60x5 ... 75x5 ... 90x5 ... 105x5 ... 120x5 ... (264lb)
I was going to slow down and pull 118kg today, but I've been feeling great this week, so I did 120. It turned out to be a good choice. I had a little hitch last week, but pulled quickly tonight and could've done more.
I didn't really think about my form tonight. I just filled my gut with air, got down and pulled. I tried pulling faster, which seemed to help a lot. The hook grip with chalk is surprisingly solid. It feels better than mixed with chalk so far. Adding chalk is just belt and braces - a solid grip makes the pull feel easier.
3. Military press (kg)
barx5 ... 25x5 ... 30x5 ... 35x5 ... 38x5
barx5 ... 25x5 ... 30x5 ... 35x5 ... 39x5
barx5 ... 25x5 ... 30x5 ... 33x5 ... 36x5 ... 40x5
barx5 ... 25x5 ... 30x5 ... 33x5 ... 37x5 ... 41x5 (90lb)
I nearly didn't do these today. I just can't keep my core tight on the top set and end up arching my back, which aggravates it. I was ok until the top set, then I paused after the 4th rep because I knew something was going to happen. I did the final rep and was ok though.
4. 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)
I had 4x7 in my mind and stopped, but I guess I should've done another set.
Comments
I feel fantastic this week. The run yesterday left me feeling great today. Some form of exercise on the off days is definitely helping. I'm eating more and more (all good stuff) and my strength's coming back faster. Woot!
Bodyweight: 80.2kg (176lb) - I'm eating more, but nothing's happened yet
Change of format, shamelessly stolen from BW (thanks!) ...
Previous weeks in brown (I just can't read orange)
1. Front Squats (kg)
light back squats
barx10 ... 30x5 ... 40x5 ... 50x5 ... 60x5
barx10 ... 30x5 ... 40x5 ... 50x5 ... 65x5
barx10 ... 30x5 ... 40x5 ... 50x5 ... 60x5 ... 67x5 ... (147lb) ... PR!
Starting to feel heavier, but plenty in the tank.
2. Deads (kg)
50x5 ... 60x5 ... 75x5 ... 90x5 ... 100x5
60x5 ... 70x5 ... 80x5 ... 90x5 ... 100x5 ... 110x5
60x5 ... 75x5 ... 90x5 ... 100x5 ... 115x5
60x5 ... 75x5 ... 90x5 ... 105x5 ... 120x5 ... (264lb)
I was going to slow down and pull 118kg today, but I've been feeling great this week, so I did 120. It turned out to be a good choice. I had a little hitch last week, but pulled quickly tonight and could've done more.
I didn't really think about my form tonight. I just filled my gut with air, got down and pulled. I tried pulling faster, which seemed to help a lot. The hook grip with chalk is surprisingly solid. It feels better than mixed with chalk so far. Adding chalk is just belt and braces - a solid grip makes the pull feel easier.
3. Military press (kg)
barx5 ... 25x5 ... 30x5 ... 35x5 ... 38x5
barx5 ... 25x5 ... 30x5 ... 35x5 ... 39x5
barx5 ... 25x5 ... 30x5 ... 33x5 ... 36x5 ... 40x5
barx5 ... 25x5 ... 30x5 ... 33x5 ... 37x5 ... 41x5 (90lb)
I nearly didn't do these today. I just can't keep my core tight on the top set and end up arching my back, which aggravates it. I was ok until the top set, then I paused after the 4th rep because I knew something was going to happen. I did the final rep and was ok though.
4. 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)
I had 4x7 in my mind and stopped, but I guess I should've done another set.
Comments
I feel fantastic this week. The run yesterday left me feeling great today. Some form of exercise on the off days is definitely helping. I'm eating more and more (all good stuff) and my strength's coming back faster. Woot!
anotherbutters
New member
I just hit 100,000k (mini bwahahaha...). Thanks guys
PB - I hadn't thought about cleans before squats. You're right, I've heard people recommend doing the more dynamic, technical lifts first. However, I think I just need practise. Hone the groove. I think I found the groove on Monday, but it's not ingrained enough for when I get to heavier weights. I think I think about it too much.
PB - I hadn't thought about cleans before squats. You're right, I've heard people recommend doing the more dynamic, technical lifts first. However, I think I just need practise. Hone the groove. I think I found the groove on Monday, but it's not ingrained enough for when I get to heavier weights. I think I think about it too much.
anotherbutters
New member
Since I suggested it to Protobuilder here, I guess I ought to do it myself...
Here's a weight gain plan for the next 10 weeks. I'm 80.2kg today and want to gain, say, 0.4kg (just under 1lb) per week. I need to hit the following weight some time in each (journal) week:
Week 4: 80.2kg/176.4lb (this week)
Week 5: 80.6
Week 6: 81.0
Week 7: 81.4
Week 8: 81.8
Week 9: 82.2
Week 10: 82.6
Week 11: 83.0
Week 12: 83.4
Week 13: 83.8
Week 14: 84.2/185.2lb
Here's a weight gain plan for the next 10 weeks. I'm 80.2kg today and want to gain, say, 0.4kg (just under 1lb) per week. I need to hit the following weight some time in each (journal) week:
Week 4: 80.2kg/176.4lb (this week)
Week 5: 80.6
Week 6: 81.0
Week 7: 81.4
Week 8: 81.8
Week 9: 82.2
Week 10: 82.6
Week 11: 83.0
Week 12: 83.4
Week 13: 83.8
Week 14: 84.2/185.2lb
anotherbutters
New member
I got 291 but failed to lock out 297 three weeks in a row. At the moment, I feel like I'm going to brush past most of my old PRs without even slowing down, but we'll see!
blut wump
New member
Congrats on the PR and it's great to read that deads are on the move again.
Restarting after a layoff is always a frustrating time as your body relearns how to work out and then suddenly there comes a day when you realise that you're fully back into the whole process again and exercise feels fun and invigorating. Congrats on getting through these past few months.
Restarting after a layoff is always a frustrating time as your body relearns how to work out and then suddenly there comes a day when you realise that you're fully back into the whole process again and exercise feels fun and invigorating. Congrats on getting through these past few months.
I
Introspective
Guest
Nice front squating, good deadlifting also.
Protobuilder
New member
Thanks, brother.
anotherbutters said:
anotherbutters
New member
I didn't really think about it. My form wavered a bit and the bar travelled out away from my shins on a few reps, which I need to be careful of. But other than that, I was just trying to pull faster for a change to see how that feels.Jim Ouini said:
anotherbutters
New member
SF 5x5 Week 4, Thursday - GPP work
30kg (66lb) bar:
* Front Squats x 10
* OHP x 5
* BTN press x 10
* Back squats x 10
* Rows x 10
Then carried four plates upstairs.
Then 5 mins on the rowing machine at a moderate pace (2:05/500m).
Then carry plates back down stairs.
Then 15-20 min run outside.
Comments
I was going to do a second circuit of the weights, but my lower back was fatiguing so I quit whilst I was ahead and went for a run. Different route this time, slightly longer and on tarmac rather than dirt.
The run was pretty painful low down on the insides of my shins. Is that shin splints? It was the same on Tuesday. I assume it's something I'll build a tolerance to, but I thought I'd ask. I haven't run in forever.
30kg (66lb) bar:
* Front Squats x 10
* OHP x 5
* BTN press x 10
* Back squats x 10
* Rows x 10
Then carried four plates upstairs.
Then 5 mins on the rowing machine at a moderate pace (2:05/500m).
Then carry plates back down stairs.
Then 15-20 min run outside.
Comments
I was going to do a second circuit of the weights, but my lower back was fatiguing so I quit whilst I was ahead and went for a run. Different route this time, slightly longer and on tarmac rather than dirt.
The run was pretty painful low down on the insides of my shins. Is that shin splints? It was the same on Tuesday. I assume it's something I'll build a tolerance to, but I thought I'd ask. I haven't run in forever.
anotherbutters
New member
SF 5x5 Week 4, Saturday
This should have been yesterday, but I was still achey from running on Thursday and I was late home anyway because my train was cancelled.
Bodyweight: 80.4kg / 177lb
I did cleans first today and forgot about OH squats.
(Previous weeks in colour)
1. Cleans (kg)
20x5 ... 30x5 ... 35x3 ... 40x3 ... 45x3 (powercleans)
20x0 ... 30x5 ... 35x5 ... 40x5 ... 45x5 ... 50x5
20x8 ... 35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x3
20x10 ... 35x5 ... 40x3 ... 45x3 ... 50x3 ... 55x3 ... 55x3 ... 55x3
I decided to keep the weight managable and practise on form. I HAVE VIDEOS TODAY!
2. 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
Triple wasn't a problem. Onwards and upwards!
3. Bench (kg)
20x0 ... 40x5 ... 50x5 ... 60x5 ... 60x5
20x0 ... 40x5 ... 45x5 ... 50x5 ... 58x5 ... 64x3 ... 60x7
20x5 ... 40x5 ... 45x5 ... 50x5 ... 58x5 ... 65x5 ... 60x10
20x5 ... 40x5 ... 45x5 ... 52x5 ... 60x5 ... 67x3 ... 60x10
No back weakness getting up after benching, which is good.
4. Core work
One legged back bridges: 6 x 10 secs
Curlups: 6 x 10 secs
Planks & bridges: 6 x 10 secs
Comments
I messed for an hour or so trying to encode the crappy vid from my still camera into a smaller file, so I hope y'all appreciate it. Here's one of my 55kg cleans:
ab-cleans-55kg (direct link) and in slow motion: ab-cleans-55kg, slow motion (direct link)
Looking at the slow motion one, I can tell I'm lifting the bar far too high for a clean, which is probably because I'm not getting under the bar quick enough. Even if I was doing a powerclean, the bar path isn't vertical. It gets further away from my body as it reaches my chest, so I need to pull it in closer.
Comments welcome!
Oh, and I couldn't resist throwing in a partial clean at 80kg too: ab-partial-clean-80kg (direct link)
This should have been yesterday, but I was still achey from running on Thursday and I was late home anyway because my train was cancelled.
Bodyweight: 80.4kg / 177lb
I did cleans first today and forgot about OH squats.
(Previous weeks in colour)
1. Cleans (kg)
20x5 ... 30x5 ... 35x3 ... 40x3 ... 45x3 (powercleans)
20x0 ... 30x5 ... 35x5 ... 40x5 ... 45x5 ... 50x5
20x8 ... 35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x3
20x10 ... 35x5 ... 40x3 ... 45x3 ... 50x3 ... 55x3 ... 55x3 ... 55x3
I decided to keep the weight managable and practise on form. I HAVE VIDEOS TODAY!
2. 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
Triple wasn't a problem. Onwards and upwards!
3. Bench (kg)
20x0 ... 40x5 ... 50x5 ... 60x5 ... 60x5
20x0 ... 40x5 ... 45x5 ... 50x5 ... 58x5 ... 64x3 ... 60x7
20x5 ... 40x5 ... 45x5 ... 50x5 ... 58x5 ... 65x5 ... 60x10
20x5 ... 40x5 ... 45x5 ... 52x5 ... 60x5 ... 67x3 ... 60x10
No back weakness getting up after benching, which is good.
4. Core work
One legged back bridges: 6 x 10 secs
Curlups: 6 x 10 secs
Planks & bridges: 6 x 10 secs
Comments
I messed for an hour or so trying to encode the crappy vid from my still camera into a smaller file, so I hope y'all appreciate it
. Here's one of my 55kg cleans:ab-cleans-55kg (direct link) and in slow motion: ab-cleans-55kg, slow motion (direct link)
Looking at the slow motion one, I can tell I'm lifting the bar far too high for a clean, which is probably because I'm not getting under the bar quick enough. Even if I was doing a powerclean, the bar path isn't vertical. It gets further away from my body as it reaches my chest, so I need to pull it in closer.
Comments welcome!
Oh, and I couldn't resist throwing in a partial clean at 80kg too: ab-partial-clean-80kg (direct link)
I
Introspective
Guest
Workout's are looking good so far, Cleans look good to me allthough i thought your form was a bit sloppy on the 80kg attempt
Are you wearing trainers with air soles ? don't they absorb some of the force generated by your legs/feet ?
Are you wearing trainers with air soles ? don't they absorb some of the force generated by your legs/feet ?
anotherbutters
New member
Yeah, I haven't gotten round to buying anything better. At this stage, I probably wouldn't notice the difference wearing a pair of clown shoes.Introspective said:
Here's another vid (no machines involved this time
) of the way I've been practising getting under the bar and into the rack from the hang (again, in slow motion). I've been trying to whip my elbows round quickly, but I still feel slow and don't know what to do about it.EDIT: Looking at this cool gif: Kahki.gif, I can see that the guy moves his upper body back in order to swing his elbows under the bar, so the path of the bar stays vertical.
A
Anthrax Invasion
Guest
I thought the motion of the upper back was common when you start using heavier weights. Kinda lets you do that, no? I dunno, that part seemed to come natural to me - lets you whip yourself under easier.
Hey, I'm no longer emaciated. Weight's definitely back up. Abs are basically gone too, but the fabled muscle memory is awesome. I feel like a man again.
Hey, I'm no longer emaciated. Weight's definitely back up. Abs are basically gone too, but the fabled muscle memory is awesome.
I feel like a man again.
anotherbutters
New member
Welcome back
This is the first time I've taken a vid and seen my own form, so I didn't know until now what the faults were.
This is the first time I've taken a vid and seen my own form, so I didn't know until now what the faults were.
blut wump
New member
Keep looking, you'll find one.Anthrax Invasion said:I thought the motion of the upper back was common when you start using heavier weights. Kinda lets you do that, no? I dunno, that part seemed to come natural to me - lets you whip yourself under easier.
Hey, I'm no longer emaciated. Weight's definitely back up. Abs are basically gone too, but the fabled muscle memory is awesome.
A
Anthrax Invasion
Guest
blut wump said:
Hey there blut.
Cynical Simian
New member
Nice videos, AB. Until now, I've always just pictured your avatar doing all these lifts.
anotherbutters
New member
I'm out of costume
I
Introspective
Guest
Hey i don't use clown boot either mutha fungaler, i do cleans in my socks or bear feet. In starting strength it says something about trainers with soft soles/air soles take away some of the force generated by feet/legs. Something along those lines.
anotherbutters
New member
You wear bear feet? I thought clown shoes were bad enough. Don't the claws get stuck in the rubber matting?Introspective said:
I
Introspective
Guest
Sometimes i even do them in bare feet lol
Protobuilder
New member
Hey AB -- you mentioned 'getting under the bar' . . . check this out:
http://www.mikesgym.org/newsletter/issues/maynewsletter.pdf
http://www.mikesgym.org/newsletter/issues/maynewsletter.pdf
A
Anthrax Invasion
Guest
Oh my fucking god, I just got to see the "partial cleans" video. That was AMAZING, AB. I've never had so much respect for anyone. Ever.
anotherbutters
New member
PB, thanks. The first pic in that newsletter is superb. I might try the 'two shrugs, then snap under the bar on the third shrug' exercise. Coolcolj also suggested hang cleans.
AI
AI
anotherbutters
New member
SF 5x5 Week 4, Sunday
Core work
One legged back bridges: 6 x 10 secs
Curlups: 6 x 10 secs
Planks & bridges: 6 x 10 secs each side
I find myself not doing these unless I hold myself accountable by posting them in here.
I'm finally on the third and final section of McGill's Ultimate Back Fitness and Performance book, where all the theory is put into practise. It's a great book. Recommended to anyone who's ever had back pain (which I guess is practically everyone!).
Core work
One legged back bridges: 6 x 10 secs
Curlups: 6 x 10 secs
Planks & bridges: 6 x 10 secs each side
I find myself not doing these unless I hold myself accountable by posting them in here.
I'm finally on the third and final section of McGill's Ultimate Back Fitness and Performance book, where all the theory is put into practise. It's a great book. Recommended to anyone who's ever had back pain (which I guess is practically everyone!).
Jim Ouini
New member
Protobuilder said:
Nice link. That's kind of how I practiced my high hang cleans - I'd do a couple slow powershrugs first just to remind myself then on the 3rd rep I'd go for it.
anotherbutters said:
Good to hear. I ordered it based on your recommendation. I should get it next week.
A
Anthrax Invasion
Guest
anotherbutters said:
Glad the book's doing you well. Finding the exercises helpful for your back?
My squat took off since I've been doing my home-made reverse hypers. It's not quite as effective as the real thing, I'd imagine, but I definitely feel it.
anotherbutters
New member
To be honest, I started neglecting the core work after my hamstring pain stopped. However, I still occasionally get a sharp, yet mild pain in my back after extending it, e.g. during OHP and getting up after benching. I've even had it after lying on my stomach for just a few seconds - I just couldn't straighten and flex my back, so I had to roll over to get up. Damn, I sound so geriatric! It's not always like that though and seems ok at present.
I started the curlups, planks and some back bridges the other day and feel better already for it. I've been reading the book as fast as I can because I wanted to get to the exercise section, but I didn't want to miss any of the preceeding chapters. I'm looking forward to seeing what the harder exercises are, because it's nice to have a goal in mind.
Thanks again for recommending it.
I started the curlups, planks and some back bridges the other day and feel better already for it. I've been reading the book as fast as I can because I wanted to get to the exercise section, but I didn't want to miss any of the preceeding chapters. I'm looking forward to seeing what the harder exercises are, because it's nice to have a goal in mind.
Thanks again for recommending it.
anotherbutters
New member
Well I don't know why the soreness hasn't gone yet, but those two short runs I did last week have damn near crippled me. I think it's the soleus, lower down than my calf on the inside. Walking is painful and stairs are particularly difficult 
A
Anthrax Invasion
Guest
anotherbutters said:Well I don't know why the soreness hasn't gone yet, but those two short runs I did last week have damn near crippled me. I think it's the soleus, lower down than my calf on the inside. Walking is painful and stairs are particularly difficult
Ever get a boot to the calf? It fucking HURTS. That's one of the worst spots to get hit.
A
Anthrax Invasion
Guest
anotherbutters said:
Yup. No birddogs?
Planks? Neutral ones, or side bridges? 'cause if you have a swiss ball, do the planks on the ball. We call 'em jackknives - much harder. To increase the difficulty, roll the ball further away from you until you're basically stretched out with the ball out in front and nothing under your face. Hold that for a minute.
anotherbutters
New member
You're sadistic
I forgot about the birddogs, but I'll be including them. The bridges were both face down and on each side, so I did all four sides with the back bridges in there too. I get the feeling (or not, as the case may be) that I have what McGill calls glute amnesia. I just don't actively use my glutes on squats and dominate with the quads. That's why I threw in the back bridges too. I guess it'll make my squat go up quicker!
I forgot about the birddogs, but I'll be including them. The bridges were both face down and on each side, so I did all four sides with the back bridges in there too. I get the feeling (or not, as the case may be) that I have what McGill calls glute amnesia. I just don't actively use my glutes on squats and dominate with the quads. That's why I threw in the back bridges too. I guess it'll make my squat go up quicker!
A
Anthrax Invasion
Guest
anotherbutters said:You're sadistic
I forgot about the birddogs, but I'll be including them. The bridges were both face down and on each side, so I did all four sides with the back bridges in there too. I get the feeling (or not, as the case may be) that I have what McGill calls glute amnesia. I just don't actively use my glutes on squats and dominate with the quads. That's why I threw in the back bridges too. I guess it'll make my squat go up quicker!
What leads you to believe that (both my sadism and your gluteal amnesia)?
Try doing the bridges before squatting, and stretch the gluteal muscles between sets as well. That is, if you really think you have gluteal amnesia.
Also, put a rope or belt around your knees when doing the bridges and as you go up, also push your knees out against the belt to really contract the glutes.
anotherbutters
New member
The ever increasing difficulty of the core exercises you recommend to meAnthrax Invasion said:
Gluteal amnesia - I just never even think about using my glutes when I squat. It's more of a vertical push to extend my knees with no conscious effort to straighten at my hips.
I forgot about opening my knees against resistance on the side bridges. Maybe next week.
Another workout coming up...
anotherbutters
New member
SF 5x5 Week 5, Tuesday - week 5 already. Where does the time go?
Bodyweight: 176.2lb - I got myself some digital scales, so I'll start tracking bodyweight in pounds.
Previous weeks in colour. Warmups not shown.
1. Cleans (kg)
30x5 ... 35x5 ... 40x5 ... 45x3 ... 46x3 (powercleans)
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
I was going to practise getting under the bar quicker with a few sets at 55kg, but couldn't resist attempting 1 plate again. No problem. I don't know what all the fuss was about last week. I was quicker today and actually surprised myself at getting under the bar on a few reps that I didn't think I'd pulled high enough. No bum reps today, which is a first. That vid and your comments really helped from last week, so thanks to those who replied.
2. Squats (kg)
40x5 ... 50x5 ... 60x5 ... 70x5 ... 80x5
40x5 ... 50x5 ... 60x5 ... 65x5 ... 70x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 74x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 80x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x5
A nice big juicy jump today. I did a hard triple at 84kg on Friday, but 80kg felt easy today, so I made the jump. It was hard, but the reps were never in doubt.
3. Bench (kg)
40x5 ... 45x5 ... 50x5 ... 55x5 ... 61x5
40x5 ... 45x5 ... 50x5 ... 55x5 ... 63x5
40x5 ... 45x5 ... 50x5 ... 57x5 ... 64x5
40x5 ... 45x5 ... 50x5 ... 57x5 ... 66x5
45x5 ... 50x5 ... 55x5 ... 60x5 ... 68x5
I thought I'd be back to a 1kg jump, but 2kg felt ok again. My 5RM is 72.5kg and I feel like I'll pass it quite easily at this rate.
4. Core work
Curlups: 6 x 10 secs
Side bridges: 6 x 10 secs
Birddogs: 6 x 10 secs
Comments
I did cleans first and forgot about OH squats again. Cleans were great though. It's good to be past the mental barrier I seemed to have with a mere 1 plate last week.
Another good workout. Felt great today. My soleus is still sore, but better.
Bodyweight: 176.2lb - I got myself some digital scales, so I'll start tracking bodyweight in pounds.
Previous weeks in colour. Warmups not shown.
1. Cleans (kg)
30x5 ... 35x5 ... 40x5 ... 45x3 ... 46x3 (powercleans)
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
I was going to practise getting under the bar quicker with a few sets at 55kg, but couldn't resist attempting 1 plate again. No problem. I don't know what all the fuss was about last week
. I was quicker today and actually surprised myself at getting under the bar on a few reps that I didn't think I'd pulled high enough. No bum reps today, which is a first. That vid and your comments really helped from last week, so thanks to those who replied.2. Squats (kg)
40x5 ... 50x5 ... 60x5 ... 70x5 ... 80x5
40x5 ... 50x5 ... 60x5 ... 65x5 ... 70x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 74x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 80x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x5
A nice big juicy jump today. I did a hard triple at 84kg on Friday, but 80kg felt easy today, so I made the jump. It was hard, but the reps were never in doubt.
3. Bench (kg)
40x5 ... 45x5 ... 50x5 ... 55x5 ... 61x5
40x5 ... 45x5 ... 50x5 ... 55x5 ... 63x5
40x5 ... 45x5 ... 50x5 ... 57x5 ... 64x5
40x5 ... 45x5 ... 50x5 ... 57x5 ... 66x5
45x5 ... 50x5 ... 55x5 ... 60x5 ... 68x5
I thought I'd be back to a 1kg jump, but 2kg felt ok again. My 5RM is 72.5kg and I feel like I'll pass it quite easily at this rate.
4. Core work
Curlups: 6 x 10 secs
Side bridges: 6 x 10 secs
Birddogs: 6 x 10 secs
Comments
I did cleans first and forgot about OH squats again. Cleans were great though. It's good to be past the mental barrier I seemed to have with a mere 1 plate last week
.Another good workout. Felt great today. My soleus is still sore, but better.
I
Introspective
Guest
good shit AB, weights are going back up again. PR's in next 3 weeks ?
A
Anthrax Invasion
Guest
Digital scale, huh? Didn't we discuss those? Nice and easy to track weight gain when you're getting a reading to the tenth of a pound.
Nice and easy to track weight gain when you're getting a reading to the tenth of a pound.
anotherbutters
New member
Yeah, I know Glenn said it's all about timing, but I find lighter cleans different from heavier cleans, so when picking a weight to practise with, I found it was better to err on the heavier side.
AI, digital scales? Pah, I'm sure it was my idea!
I'm still not sure about them because I think my bodyweight's going to fluctuate a lot more than the accuracy of the scale, however, the last three days I've weighed 176.2, 176.2 and 176.2!
PRs maybe 3 weeks from now. We'll see.
AI, digital scales? Pah, I'm sure it was my idea!
I'm still not sure about them because I think my bodyweight's going to fluctuate a lot more than the accuracy of the scale, however, the last three days I've weighed 176.2, 176.2 and 176.2!PRs maybe 3 weeks from now. We'll see.
anotherbutters
New member
SF 5x5 Week 5, Wednesday - GPP work
35kg (77lb) bar:
* Front Squats x 10
* BTN press x 10
* Back squats x 10
* Rows x 10
Then carried four plates upstairs.
Then with 35kg (77lb) bar:
* Front Squats x 10
* Back squats x 10
* Rows x 10
Then carry plates back down stairs.
Then a quick 10 min run outside, since it was raining (more fun!)
Comments
I didn't do any rowing today to see if that would spare my lower back, but it didn't. I think it's carrying the plates around and up and down stairs (which is fun!) that fatigues it. I just couldn't do any more lifting and went for a quick run to finish off.
My soleus is still sore from last week, but better. Hopefully today's run will put it back into shape, then I can start some sprinting.
35kg (77lb) bar:
* Front Squats x 10
* BTN press x 10
* Back squats x 10
* Rows x 10
Then carried four plates upstairs.
Then with 35kg (77lb) bar:
* Front Squats x 10
* Back squats x 10
* Rows x 10
Then carry plates back down stairs.
Then a quick 10 min run outside, since it was raining (more fun!)
Comments
I didn't do any rowing today to see if that would spare my lower back, but it didn't. I think it's carrying the plates around and up and down stairs (which is fun!) that fatigues it. I just couldn't do any more lifting and went for a quick run to finish off.
My soleus is still sore from last week, but better. Hopefully today's run will put it back into shape, then I can start some sprinting.
A
Anthrax Invasion
Guest
anotherbutters said:Yeah, I know Glenn said it's all about timing, but I find lighter cleans different from heavier cleans, so when picking a weight to practise with, I found it was better to err on the heavier side.
AI, digital scales? Pah, I'm sure it was my idea!
PRs maybe 3 weeks from now. We'll see.
Well I just like the gradient to be in the tenths 'cause then you can weigh yourself every AM for a week (as I told you I do), and then take the lowest number for the week (since the higher one was more likely water) and when you compare them week to week, you can see your weight go from 176.2 to, say, 176.6 - it's an easier way to gauge gains if you're trying to bulk slowly, you at least know it's still moving up.
When the scale only goes in whole pounds you don't see what's going on until you hit that extra pound, and more often than not, adding a pound a week means you're adding fat as well as muscle.
I'm gonna be trying to add half a pound or so a week.
anotherbutters
New member
I hit 177.4 this morning! 
A
Anthrax Invasion
Guest
anotherbutters said: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
New member
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.
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
.
A
Anthrax Invasion
Guest
Are you actually getting something out of the birddogs now?
I
Introspective
Guest
Nice workout, must feel good to get your first PR in ages congrats.
anotherbutters
New member
Waah? I was after some sympathy, not encouragement!Jim Ouini said:
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...
A
Anthrax Invasion
Guest
What's "gut" and "waist"?
I measure my stomach across the belly button - easiest way to gauge, to me.
I measure my stomach across the belly button - easiest way to gauge, to me.
anotherbutters
New member
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.
A
Anthrax Invasion
Guest
I'm sittin' at 33.75" as of now.
