AB's Happy Smiley Thoughts journal

[djeclipse]

If you fail you could always go for a 2.5kg increase next week or re-try the 5kg increase.

 

[anotherbutters]

AB, if you do consider doing some ass research while you're Plat, Daisy_Girl's "Less Clothing" thread should not go unscoured.
http://www.elitefitness.com/forum/showthread.php?t=275864

Mmm

Did you mention something about starting a pole?

 

[anotherbutters]

If you fail you could always go for a 2.5kg increase next week or re-try the 5kg increase.

Yeah, I know. But if I succeed, you're all going to get me to go up another 5kg next week

 

[djeclipse]

Yeah, I know. But if I succeed, you're all going to get me to go up another 5kg next week

Never fear the weight.. OWN the weight!

Show that bitch who's boss.

 

[anotherbutters]

SF 5x5 Week 6, Tuesday - 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.

30kg (66lb) bar:
* Front Squats x 10
* OHP x 3
* BTN press x 5
* Back squats x 10
* Rows x 10

Then carry plates back down stairs.

Then a quick 10 min run outside.


Comments

This carrying plates around lark really fatigues my lower back, but it's a fun, different way of doing GPP work. I went for a quick run again and my soleus was a lot better today. The run was trivial really, which is as it should be at only 10 mins, but that killed my legs 2 weeks ago. I seem to be used to landing the bar on the BTN press now too. Progress.

 

[Anthrax Invasion]

Not for those that have developed a gut from the great sport of junk food eating, lol...

My waist is around 36" and my "gut" is 39.5-40" not a pleasant sight.

Fatass. <3

 

[Protobuilder]

Very nice on the GPP. That stuff really can be "fun" in a strange sort of way. Too bad its hard to work into a strenuous lifting schedule. It's like, if you're doing GPP, you're pretty much working, um, EVERYTHING! So, it doesn't "fit in" w/ continuous strength gains. But it's a blast if you get creative.

 

[anotherbutters]

On the contrary, I'm finding the additional activity to be quite beneficial. I just generally feel a lot better and I feel like it's helping with the 5x5 workouts. It certainly hasn't detracted from them.

 

[anotherbutters]

SF 5x5 Week 6, Wednesday

Bodyweight: 177.2lb

Previous weeks in colour, warmups not included.

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

I love doing this stuff first.

2. Front Squats (kg)
30x5 ... 40x5 ... 50x5 ... 60x5
30x5 ... 40x5 ... 50x5 ... 65x5
30x5 ... 40x5 ... 50x5 ... 60x5 ... 67x5 ... PR
30x5 ... 40x5 ... 50x5 ... 60x5 ... 70x5 ... PR
35x5 ... 45x5 ... 55x5 ... 62x5 ... 72x5 ... PR (158lb)

Same comment as last week - not as hard as 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
60x5 ... 80x5 ... 95x5 ... 110x5 ... 130x5 ... (286lb) ... 5RM is 292lb

Damn you all

Another 5kg/11lb increase and no hitches this week. Damned hard and I had a little breather after the 3rd rep, but I just managed it. The hook grip with chalk is amazing and my thumbs aren't really suffering.

4. Military press (kg)
25x5 ... 30x5 ... 35x5 ... 39x5
25x5 ... 30x5 ... 33x5 ... 36x5 ... 40x5
25x5 ... 30x5 ... 33x5 ... 37x5 ... 41x5
25x5 ... 30x5 ... 33x5 ... 37x5 ... 42x5
25x5 ... 30x5 ... 34x5 ... 38x5 ... 43x5 (95lb) ... 5RM is 101lb

My core's getting stronger and my back's arching less on the last couple of reps. They were hard, but didn't feel as hard as last week.

5. Chins
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)
BWx8 ... x8 ... x6 ... x6 ... x4 (total 32)

I lost my rhythm on the final set, but at least I managed 8 reps for the first time ever.


Comments

Great workout, as always these days. I'm surprised at my progress to be honest, but I'm not complaining!

You know what I'm wondering now of course... how much should I deadlift next week? Another 5kg increase seems insane and would give me my first PR in a big lift since November. How about some fun - I've created my own poor man's poll:

--------------------------
On his comeback, AB's deadlift's gone from 100kg to 130kg (220lb to 286lb) in 5 weeks. His old PR was 292lb. How much should AB dead next week?

133kg (293lb): *
135kg (297lb):
--------------------------

Ok, cut and paste the above from post to post and add your mark. I've already voted . I have a gut feeling how this is going to turn out though

EDIT: In BiggT tradition, I'll list my post workout meal - steamed salmon with a plate full of broccoli, carrots, cauliflower, swede and sweetcorn, some tomatoes on the side, a big glug of olive oil and a pint of milk (I'm not as big as he is ).

 

[Introspective]

--------------------------
On his comeback, AB's deadlift's gone from 100kg to 130kg (220lb to 286lb) in 5 weeks. His old PR was 292lb. How much should AB dead next week?

133kg (293lb): *
135kg (297lb): *
--------------------------