AB's Happy Smiley Thoughts journal

[Anthrax Invasion]

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.

Wait a sec, your hips are an inch and a half smaller than your waist?

I thought hips are almost always bigger, even on men.

 

[anotherbutters]

Wait a sec, your hips are an inch and a half smaller than your waist?

I thought hips are almost always bigger, even on men.

Ok, above the hips. The narrowest bit.

 

[Protobuilder]

What is AI doing worrying about your glutes and hip/waist ratio? LoL

I used to have trouble using glutes during lifts as well. Now, I really focus on pushing my knees out as I squat and that really forces your glutes & hips to come into play. But I have to consciencely think, "push out" and I'm getting into the hole and coming up though or I'll be back to a "no glute" lift. It's kind of weird that some people have that issue.

And am I the only one who thinks you CAN add 110 pounds to your DL in 10 weeks? LoL Come on!

 

[anotherbutters]

That's like going from a 3 plate dead to a 4 plate dead in just 9 weeks. I would if I could!

 

[nelmsjer]

Hey, I haven't been around a while, but things are looking pretty solid in here!

Corporate has blocked putfile and youtube...no more vid watching (or posting) for me...

Ridiculous.

 

[anotherbutters]

SF 5x5 Week 5, Saturday

I didn't think this would be a good workout as I went out for several beers last night (first time in a long time), but it turned out ok in the end.

Previous weeks in colour, warmups not included.

1. Core work
Curlups, side bridges and birddogs: 6x10 secs each
Followed by a few back bridges, concentrating on using my glutes rather than my hammies.

2. Cleans (kg)
30x5 ... 35x3 ... 40x3 ... 45x3 (powercleans)
30x5 ... 35x5 ... 40x5 ... 45x5 ... 50x5
35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x3
35x5 ... 40x3 ... 45x3 ... 50x3 ... 55x3 ... 55x3 ... 55x3
35x3 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 62x3 ... PR

I don't really follow a particular set/rep scheme with these. I just try to do a bit more weight/reps on each workout. I was going to do 60x3x3, but threw on a little more weight instead. These were easier than expected.

3. 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
50x5 ... 60x5 ... 70x5 ... 82x5 ... 94x3 ... 80x10

I did a big jump on Monday, so I wasn't sure whether to try another big one today. I decided to throw caution to the wind and add another 4kg anyway, so I've now added more than 10% to my squat in a week . My old 5RM is 105kg.

4. Bench (kg)
40x5 ... 50x5 ... 60x5 ... 60x5
40x5 ... 45x5 ... 50x5 ... 58x5 ... 64x3 ... 60x7
40x5 ... 45x5 ... 50x5 ... 58x5 ... 65x5 ... 60x10
40x5 ... 45x5 ... 52x5 ... 60x5 ... 67x3 ... 60x10
45x5 ... 50x5 ... 55x5 ... 62x5 ... 70x3 ... 62x10

Up another 2kg from Monday. Just 2.5kg away from my 5RM now.


Comments

Another good workout! I thought my bench press would slow down as I got closer to my old 5RM. Setting that old 5RM was incredibly tough, but it just seems easier now. Don't get me wrong: this workout was hard, but none of the reps were in doubt.

 

[*Bunny*]

"Bro-ette"

 

[silver_shadow]

Hey, I haven't been around a while, but things are looking pretty solid in here!

Corporate has blocked putfile and youtube...no more vid watching (or posting) for me...

Ridiculous.

try snoopblocker.com... you type in a URL into it's form and you can browse anything.
there are a few more such sites... though i don't remember them now... it's been some time. maybe a bit of google searching should help you out... i hear your a voracious learner

 

[blut wump]

This looks interesting for core rehab
http://www.magnificentmobility.com/

Looking at the front cover of the DVD is probably cheaper than buying it and equally informative

I just looked through the web-page and there's not even a mention of running time of the DVD other than the "10 minutes to ...".

 

[anotherbutters]

I feel tired just looking at the page, from being shouted at by the fonts and colours.

They could at least show someone doing a birddog with good form on the cover, rather than someone hitching his leg up like that. They're not terribly complicated. Oh no, I've become a birddog snob!

 

[scorpiogirl]

SF 5x5 Week 5, Saturday

I didn't think this would be a good workout as I went out for several beers last night (first time in a long time), but it turned out ok in the end.

Previous weeks in colour, warmups not included.

1. Core work
Curlups, side bridges and birddogs: 6x10 secs each
Followed by a few back bridges, concentrating on using my glutes rather than my hammies.

2. Cleans (kg)
30x5 ... 35x3 ... 40x3 ... 45x3 (powercleans)
30x5 ... 35x5 ... 40x5 ... 45x5 ... 50x5
35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x3
35x5 ... 40x3 ... 45x3 ... 50x3 ... 55x3 ... 55x3 ... 55x3
35x3 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 62x3 ... PR

I don't really follow a particular set/rep scheme with these. I just try to do a bit more weight/reps on each workout. I was going to do 60x3x3, but threw on a little more weight instead. These were easier than expected.

3. 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
50x5 ... 60x5 ... 70x5 ... 82x5 ... 94x3 ... 80x10

I did a big jump on Monday, so I wasn't sure whether to try another big one today. I decided to throw caution to the wind and add another 4kg anyway, so I've now added more than 10% to my squat in a week . My old 5RM is 105kg.

4. Bench (kg)
40x5 ... 50x5 ... 60x5 ... 60x5
40x5 ... 45x5 ... 50x5 ... 58x5 ... 64x3 ... 60x7
40x5 ... 45x5 ... 50x5 ... 58x5 ... 65x5 ... 60x10
40x5 ... 45x5 ... 52x5 ... 60x5 ... 67x3 ... 60x10
45x5 ... 50x5 ... 55x5 ... 62x5 ... 70x3 ... 62x10

Up another 2kg from Monday. Just 2.5kg away from my 5RM now.


Comments

Another good workout! I thought my bench press would slow down as I got closer to my old 5RM. Setting that old 5RM was incredibly tough, but it just seems easier now. Don't get me wrong: this workout was hard, but none of the reps were in doubt.

NICE!

 

[Gymgurl]

Birddogs? I have two you can have lol

 

[anotherbutters]

A birddog in the hand is worth two... no, wait...

 

[anotherbutters]

SF 5x5 Week 6, Monday

Bodyweight: 176.2lb - exactly the same as last Monday. I'm not very good at this moderate bulking lark.

Previous weeks in colour, warmups not included.

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

2. Cleans (kg)
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
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 63x3 ... PR!

These are getting harder already

3. Squats (kg)
40x5 ... 50x5 ... 60x5 ... 65x5 ... 70x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 74x5
40x5 ... 50x5 ... 60x5 ... 70x5 ... 80x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x5
50x5 ... 60x5 ... 70x5 ... 80x5 ... 95x2 (FAIL)

Dammit. Friday's was 94x3, so I thought I'd try 95x5. I guess the big jumps have caught up with me.

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

Hard, but not within doubt. Well, kind of


Comments

An ok workout, although the squats surprised me a bit. Maybe the gains are slowing down. Maybe it's because I missed a couple of meals yesterday. I dunno. Whatever, I think I've taken up a lot of slack quickly and it's time to start working at it.

 

[blut wump]

Congrats on your new clean PR. Your weights are going to be sparkling soon.

At least you know you can pretty much ignore one day of failure. Keep after them there squats.

 

[Introspective]

Butters failed his squat, let's all point and laugh.

At least you got a PR, all numbers apear to be slowly but shurely going back up.
just remeber to kill that shit and you will be fine

 

[anotherbutters]

It's rude to point

Question is, do I go for another 5kg increase on deads on Wednesday?

 

[Jim Ouini]

It's rude to point

Question is, do I go for another 5kg increase on deads on Wednesday?

I say yes

 

[blut wump]

Start a poll.

 

[Introspective]

I think you should add 10
Congrats on plat membership, is that so you can doo ASS research ?

 

[nelmsjer]

This looks interesting for core rehab
http://www.magnificentmobility.com/

Looking at the front cover of the DVD is probably cheaper than buying it and equally informative

I just looked through the web-page and there's not even a mention of running time of the DVD other than the "10 minutes to ...".

Just received it today. Literally. It will take me a bit to get through because of our schedule, but I'll let you know.

 

[anotherbutters]

Congrats on plat membership, is that so you can doo ASS research ?

It's a trial, for being a member for a year.

I don't ever intend doing ass

 

[Gymgurl]

Morning

 

[anotherbutters]

Afternoon

 

[blut wump]

Just received it today. Literally. It will take me a bit to get through because of our schedule, but I'll let you know.

I'm aquiver with anticipation. What a coincidence.


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

 

[anotherbutters]

I'm aquiver with anticipation. What a coincidence.


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

I was content seeing *Bunny*'s um, progress, pics until you said that. Dammit, I'm not going to get home for another 5 hours 44 minutes and 28 seconds.

 

[Introspective]

I was gunna get plat so i could do some ass research on Gymgurl.

 

[djeclipse]

Wait a sec, your hips are an inch and a half smaller than your waist?

I thought hips are almost always bigger, even on men.

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.

 

[djeclipse]

Start a poll.

lol

I say go for it by the way, what have you got to loose?

 

[anotherbutters]

lol

I say go for it by the way, what have you got to loose?

The progression from week to week.

 

[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): *
--------------------------

 

[Cynical Simian]

--------------------------
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): *
--------------------------

Don't take this as an attempt at another "clever" reply: neither. If your microplates will allow you, go for 134 kg. For whatever reason, 2.5% increases seem like a good rule of thumb (probably because that's what was recommended on the old-school SF 5x5 page). If that's not an option, here's my vote:

--------------------------
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): *
--------------------------

With deadlifts, it seems like unless the weight choice is completely ridiculous you find a way to get it up (insert Daisy_Girl reference here).

 

[Jim Ouini]

With deadlifts, it seems like unless the weight choice is completely ridiculous you find a way to get it up

Yeah I found that to be true as well, as long as it's reasonable. So I vote for 297

 

[enigma4dub]

another vote for 297 lbs, you can do it!!!

 

[Gymgurl]

Come on baby boy! You can do it!!

 

[anotherbutters]

I guess if I'm going to get anywhere near my Christmas goal of a 4 plate dead, I'm going to have to pull my finger out. Just have to keep telling myself it's not even 3 plates next week. 3 plates the following week maybe!

 

[djeclipse]

Fatass. <3

You're just jealous.

 

[djeclipse]

I guess if I'm going to get anywhere near my Christmas goal of a 4 plate dead, I'm going to have to pull my finger out. Just have to keep telling myself it's not even 3 plates next week. 3 plates the following week maybe!

Just suck it up and do it, you've gained the momentum now, time for a new PR...

Joe Dirt voice, "You can do it!"

 

[anotherbutters]

SF 5x5 Week 6, Friday

Bodyweight: 177.8lb ... I've been eating a lot more, trying to find the right balance. I was 176.2/176.4 on Mon/Tue!

Previous weeks in colour, warmups not included.

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

2. Cleans (kg)
30x5 ... 35x5 ... 40x5 ... 45x5 ... 50x5
35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x3
35x5 ... 40x3 ... 45x3 ... 50x3 ... 55x3 ... 55x3 ... 55x3
35x3 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 62x3 ... PR
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 64x3 ... PR

This pic has really affected and helped me: http://www.olmagazine.citymax.com/i/Animation GIFs/Kahki.gif. Just keep an eye on the bar and watch its path. It's perfectly vertical and the guy loses no energy pushing or pulling the bar forward or backward. It's so damned cool!

Anyway for some reason I found myself picturing that vertical path today and it seemed to let me pull the bar straight up and whip myself under it without thinking about the mucles involved. Previously I've been thinking about the slow start, the second pull, the shrug, pulling my shoulders back, etc.

Whatever happened, I could have done more today. I kept it at 64kg because I'm trying to go up 1kg twice per week anyway.

3. Squats (kg)
40x5 ... 50x5 ... 60x5 ... 68x5 ... 74x3 ... 70x8
40x5 ... 50x5 ... 60x5 ... 70x5 ... 78x3 ... 70x12
50x5 ... 60x5 ... 65x5 ... 70x5 ... 84x3 ... 70x12
50x5 ... 60x5 ... 70x5 ... 82x5 ... 94x3 ... 80x8
50x5 ... 60x5 ... 75x5 ... 83x5 ... 95x4 (FAIL) ... 80x8

95kg: same as Monday. I was going for 5 reps and I failed again. Damn! The first four reps were pretty good then all of a sudden I stalled half way up and had to bail.

4. Bench (kg)
40x5 ... 45x5 ... 50x5 ... 58x5 ... 64x3 ... 60x7
40x5 ... 45x5 ... 50x5 ... 58x5 ... 65x5 ... 60x10
40x5 ... 45x5 ... 52x5 ... 60x5 ... 67x3 ... 60x10
45x5 ... 50x5 ... 55x5 ... 62x5 ... 70x3 ... 62x10
50x5 ... 55x5 ... 60x5 ... 65x5 ... 71x3 ... 65x8 ... 8 rep PR!

I probably could have squeezed out another couple of hard reps on the triple, but I'll save them for Monday. I looked back in my notes and the back off set is a PR.


Comments

I'm disappointed with my squat. My dead and bench virtually match my old PRs, but I'm over 10% down on squats. I know it'll go up over time, but I'm impatient! I'm wondering whether more volume would help. Maybe drop the weight on Mondays and do 5 sets across, but keep the ramping on Fridays.

Thoughts?

 

[Cynical Simian]

Didn't Pendlay say in RipStone's (remember that guy?) old journal that the only ways to mess up a program like this are to take jumps that are too large or to violate the "rules" by doing more/fewer reps before changing the weight? Well, it looks like you're guilty on both counts on squats.

Even though you're just working back up to previous PRs, that 10-kg jump (84 to 94) was a pretty big one, and getting from three to five reps between Friday and Monday is tough enough without tossing an extra kilo in there. I probably won't be able to talk you into going back to 94 kg for Monday's set of 5, but if you don't get 5 with 95 you should consider it.

 

[anotherbutters]

You're right. I expected the weights to keep climbing because things suddenly got easier as I got back into it, but then things came to a screeching halt instead.

Here's the squat progression so far:

Mon .. 80 x 5 (week 1)
Fri .... 83 x 2 ... fail
Mon .. 70 x 5 ... reset
Fri .... 74 x 3
Mon .. 74 x 5
Fri .... 78 x 3
Mon .. 80 x 5
Fri .... 84 x 3
Mon .. 90 x 5 ... suddenly felt a lot stronger
Fri .... 94 x 3 ... but then this was hard
Mon .. 95 x 2 ... fail
Fri .... 95 x 4 ... going for 5 reps, but failed (today)

I guess even if I do get 95x5 on Monday, I'm probably not going anywhere afterwards. Maybe a small reset to 90 with strict 3kg maximum increments is in order.

This is also why I don't want to jump too quickly on deads, since I've rocketed up 5kg per week so far.

 

[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!

 

[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.

 

[Island Son]

on friday if it hurts.. stop! One last rep isn't worth a week off.
but I'm glad the pain eased up so quickly

 

[Introspective]

Maybe swap military press for incline so it's less stress on your back just to give you more time to heal ?
I have been doing O.H.P with my current run of HST and i felt a little lower back pain last night because of excesive arch. Maybe it's because of a flexibility problem ?

 

[blut wump]

In my recent run of the 5x5, I found it very hard to work deads after front squats. As you mentioned, they're in the same territory as your back squats and so no longer really count as a suitable sub for light back squats. I let go of my front squats once the penny dropped in favour of saving more of myself for the deads. Congrats on the PR.

1700 calories?!? I don't look at junk food if it has less than 3000.

 

[scorpiogirl]

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. Grrrrr, I HATE it when I wait all week for a reward and it's TOTALLY unfulfilling!!!! Don't sweat it, 's only water.


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.
Too bad ya' can't strap yourself in on these benches sometimes to keep the back flat. I always have to make the conscious effort to push my lower back against the pad to stay straight

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.

Hopefully the 2nd have is more satisfying than the first!

If the back hurts....don't push it! ....I'm sure you already know this, BUT....

 

[anotherbutters]

I tried inclines a while back when I was doing my non-squatting workouts and didn't really like them. They're difficult to do using the rack that I have. Thanks for the suggestion though. I should try to find some way of doing them.

I thought I hurt my lower back yesterday, yet it's my upper back that's felt bloody awful today. I wasn't sure whether I'd hurt it during the deads yesterday, but now I realise I must have. There's now a persistent throbbing pain under the bottom of my right shoulder blade that I just can't get to. I feel like I need someone to push the middle of my upper back inwards to sort everything out.

I still have the occasional sharp 'nerve' type pain in my lower back, but it's very low intensity if that makes any sense. I tried some curlups before but they hurt with another sharp nerve type pain across my right obliques. I can deal with these, but it's the pain under my shoulder blade that's, um, well, a pain!

 

[anotherbutters]

SF 5x5 Week 7, Friday

Bodyweight: 177.2lb

Previous weeks in colour, warmups not included.

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

2. Cleans (kg)
35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x3
35x5 ... 40x3 ... 45x3 ... 50x3 ... 55x3 ... 55x3 ... 55x3
35x3 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 62x3 ... PR
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 64x3 ... PR
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 65x3 ... PR

I wasn't sure how these would go, considering my back. I felt a weird sensation on my right shoulder as though someone was touching the skin as I was doing the second pull on the cleans. For the final two sets, it turned into a tearing feeling . I wasn't going to do the final set, but talked myself into it and got the PR.

3. Squats (kg)
40x5 ... 50x5 ... 60x5 ... 70x5 ... 78x3 ... 70x12
50x5 ... 60x5 ... 65x5 ... 70x5 ... 84x3 ... 70x12
50x5 ... 60x5 ... 70x5 ... 82x5 ... 94x3 ... 80x8
50x5 ... 60x5 ... 75x5 ... 83x5 ... 95x4 (FAIL) ... 80x8
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x3 ... 80x7

It seems like months ago that I failed on these, but it was only last Friday! 90kg was ok. I had to do a pause squat during the backoff set because I hit one side of the bar on the safety rail and I had to wait for it to settle.

4. Bench (kg)
40x5 ... 45x5 ... 50x5 ... 58x5 ... 65x5 ... 60x10
40x5 ... 45x5 ... 52x5 ... 60x5 ... 67x3 ... 60x10
45x5 ... 50x5 ... 55x5 ... 62x5 ... 70x3 ... 62x10
50x5 ... 55x5 ... 60x5 ... 65x5 ... 71x3 ... 65x8 ... 8 rep PR!
45x5 ... 50x5 ... 55x0 ... 63x5 ... 72x3 ... 65x8

I lowered the warmup sets as I got a bit carried away last week. I ended up missing one of the sets too, by accident. Both final sets were hard, which is disappointing because I was hoping to fly past my previous PR (72.5x5).


Comments

Not a bad workout. My back still feels as though bits of it are in the wrong place and my upper back feels very tight and sore. I'm happy to be squatting ok though.

I was going to do Wednesday's chins today too, but I think I'll just let my back rest over the weekend. Happy weekend everyone!

 

[blut wump]

Happy weekend to you, too.

It sounds like you have a bit of a knot in a muscle. Assuming you don't have anyone available for massage, you could resort to rolling around on a tennis ball.

 

[Introspective]

I don't know squat about soothing muscle pain but i did use a tennis ball on my back after that O.H.Pressing that give me a little ake. I put my back to the wall, tennis ball inbetween wall and back and used it to put pressure on the area that hurt, rolled the ball around a little and it seemed to help.

 

[anotherbutters]

SF 5x5 Week 8, Monday

Bodyweight: 178.8lb - it fluctuates a lot, but it's generally going up round about 1lb per week. Kind of.

Previous weeks in colour, warmups not included.

1. Core work
One-legged back bridges, curlups, side bridges and birddogs: 7x10 secs each

2. Cleans (kg)
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
35x5 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 66x3 ... PR!

These felt bloody brilliant today! I read a few of Glenn's posts on the midwestbarbell board and took in a few things. I started using the hook grip to get used to cleaning with it. I started the pull with my hips higher and that seemed to make a massive difference. I even caught one of the warmup sets after it clipped my chest on the way up/my way down, which is a cue in Starting Strength to keep the bar close.

I would have tried a bigger PR today, but after my little injury last Wednesday, decided to keep it steady. The tearing feeling around my right shoulder/lat was much less pronounced than on Friday. I feel like I ought to be making faster progress on these since I'm still not using much more than one plate, but looking at the progress above, I can't complain.

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

Not too hard. Will do 93kg for Friday's triple.

4. Bench (kg)
40x5 ... 45x5 ... 50x5 ... 57x5 ... 66x5
45x5 ... 50x5 ... 55x5 ... 60x5 ... 68x5
45x5 ... 50x5 ... 55x5 ... 63x5 ... 70x5
50x5 ... 55x5 ... 60x5 ... 65x5 ... 71x5
45x5 ... 50x5 ... 55x5 ... 63x5 ... 72x5

I dropped the warmups back down again. The top set is just 0.5kg/1lb less than my 5RM, but this is already feeling very hard. It'd be a shame to reach my 5RM and then crap out and stall. I'll go to 73kg for Friday's triple and go for the PR on Monday.


Comments

Thanks for the suggestions about rolling around on a tennis ball. That helped nicely and I reached a new spot that I didn't realise was sore!

I had to pull myself up by the bar after the final bench set again. Anything that involves compressing an arched back sets it off. I've been doing the core exercises each day, so we'll see how I fare after another couple of weeks. I've also started stretching, which I always neglect.

 

[Cynical Simian]

The words "tearing feeling" make me cringe every time I read them. Good thing the problem's improving so I won't have to see them much longer.

It's weird that bench almost always seems to stall before the other lifts. Madcow's theory was that a lot of guys put disproportionate emphasis on a big bench and try to increase it too quickly, but it happens to you (and me and other 5x5ers here) even with conservative increases.

One thing I've found helpful when ramping to a single top set is actually the opposite of what you're doing - a heavier fourth set. Pendlay's warmup example has something similar percentage-wise - the top two sets are 185 and 200 for a beginning squatter. There's a balance between helping and hindering performance, of course, but not going too light on the next-to-last set might help that top one feel a bit lighter.

Congrats on the cleans PR.

 

[anotherbutters]

"Tearing feeling" is the best way I can describe it. I probably shouldn't have cleaned on Friday as it felt like something was on the brink of letting go, but I was ok. Stupid, but ok.

Interesting comment on the bench sets. That was part of the reason for increasing the warmups last week - to get a bit more volume in - although I suppose the change was pretty insignificant compared to something like doing a flat 5x5. You're right on the disproportionate emphasis on the bench too, although I feel that my upper body strength is particularly bad.

 

[anotherbutters]

SF 5x5 Week 8, Wednesday

Bodyweight: 179.4lb

Previous weeks in colour, warmups not included.

1. Core work
One-legged back bridges, curlups, side bridges and birddogs: 7x10 secs each

2. Front Squats (kg)
30x5 ... 40x5 ... 50x5 ... 60x5 ... 67x5 ... PR
30x5 ... 40x5 ... 50x5 ... 60x5 ... 70x5 ... PR
35x5 ... 45x5 ... 55x5 ... 62x5 ... 72x5 ... PR
35x5 ... 45x5 ... 55x5 ... 65x5 ... 75x5 ... PR
35x5 ... 45x5 ... 55x5 ... 65x5 ... 77x5 ... PR (169lb)

My rack always felt good, but it's been even better for the past couple of weeks or so. If I really push my elbows as high as possible, the groove on my shoulders seems to get deeper, holding the bar even better. I hit the safety bars on every rep again today as I forgot to put down an extra sheet of wood under my feet. These were hard, but I still felt comfortable with them, so I'll go up another 2kg next week.

3. Deads (kg)
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)
60x5 ... 80x5 ... 95x5 ... 112x5 ... 133x3, grip failed then 133x2 with straps ... (293lb) ... 5RM is 292lb

After hurting my back last week, I wasn't sure about doing these today, but they felt alright. I've been looking forward to trying these again all week, but when it gets down to it, they scare the hell out of me! I didn't even notice the first 3 sets, but then the 4th felt heavier than expected. The final set was a killer again. It might have been better than last week, but only just. I had to dig out the straps to finish off the set after a couple of minute's gap. And I had to hitch a little to complete the final rep.

I think in getting back to my old strength level, I've progressed too quickly on these and I've reached my max prematurely. I can't see how they can be any better next week. I could repeat this again next week, but it's still the same weight, even if I get the 5 reps. I feel like re-ramping these, maybe switching to 3/8 reps.


4. Incline press (kg) - instead of military press
35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x5 ... (121lb)

I was going to keep my form strict on the military press rather than allow my back to arch to get the final reps in, but after a quick warmup decided to take a break from them. I think I'd only injure myself again.

I'm doing 45' incline press instead, which is new for me at this angle. I've done steeper before, but it was really awkward in the rack. This angle was ok.

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
BWx8 ... x7 ... x6 ... x4 ... x3 (total 28)

I just completely lost it on these, swinging around like a loon.


Comments

So, I'm glad that last week's injury seems to have gone and to have gotten through this workout. I'm disappointed to have missed the deadlift PR again though. I'll probably re-ramp them, but my weights are all over the place - squats are below my old max, but hard and I've already re-ramped them twice. Bench is right at my max and feeling hard. Cleans and front squats are going up nicely.

I'm also thinking of switching to rows instead of chins on Wednesdays. I feel like I'm not progressing on chins and miss rowing. They seem like a good sub.

 

[blut wump]

Congrats on the fronts PR. They're progressing nicely.

Regarding the deadlifts, I have to reckon that going from a front PR straight into deads is more work than you were doing on your last run when you were hitting this weight in deads. If you really want this PR you might need to make a sacrifice. The Wednesday squat work is intended to be light, almost assistance-like in intensity. I had the same problem doing heavy fronts and then going straight into deads.

Since you have a home setup, you could split this workout rather than lose the fronts, the alternative being to try a week where you start with deads. I'm confident you'd get the new PR.

 

[anotherbutters]

Thanks. It'd be nice to get the PR, but I'd also like to make continued progress afterwards too. I feel like I've ramped up so quickly that I haven't gotten enough out of the ~130kg weights yet, if that makes any sense, as though I need to spend more time around 130. Maybe if I drop down to 124kg and increase by 3kg per week, that would put me back on 133kg in 4 weeks and I'll have had 3 weeks of relatively difficult work around these weights.

I don't know where I'd move the front squats to. Squatting MWF is a nice distribution. I don't want to do them first thing in the morning after lying on my back for 8 hours, because that's when I feel all the kinks. Nor do I want to do them after taxing my back with deads.

I could do deads and incline bench on Tues, and front squats and rows on Thurs, but I'd be very tempted to do more volume as I never really feel knackered now that I'm conditioned to the workouts. Hmm, I could throw in some GPP work like sprints after them, or even on Weds.

 

[Dongzilla]

What does GPP stand for ?

 

[blut wump]

General Physical Preparedness. For most intents and porpoises, you can think of it as "general conditioning".

 

[anotherbutters]

SF 5x5 Week 8, Friday

Bodyweight: 180.6lb

Previous weeks in colour, warmups not included.

1. Core work
One-legged back bridges, curlups, side bridges and birddogs: 7x10 secs each

2. Cleans (kg)
35x5 ... 40x3 ... 45x3 ... 50x3 ... 55x3 ... 55x3 ... 55x3
35x3 ... 40x5 ... 45x5 ... 50x3 ... 55x3 ... 60x3 ... 62x3 ... PR
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 64x3 ... PR
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 65x3 ... PR
35x5 ... 40x5 ... 45x3 ... 50x3 ... 55x3 ... 60x3 ... 67x3 ... PR

I only just got the top set today. Whipping my elbows under as quick as I could saved the day. Returning the bar to the floor is becoming difficult now, but I haven't dropped the bar yet.

3. Squats (kg)
50x5 ... 60x5 ... 65x5 ... 70x5 ... 84x3 ... 70x12
50x5 ... 60x5 ... 70x5 ... 82x5 ... 94x3 ... 80x8
50x5 ... 60x5 ... 75x5 ... 83x5 ... 95x4 (FAIL) ... 80x8
50x5 ... 60x5 ... 70x5 ... 80x5 ... 90x3 ... 80x7
50x5 ... 60x5 ... 70x5 ... 80x5 ... 93x3 ... 80x10

93 was ok, but not easy. I feel like I'm doing just one set that counts for anything as all the warmups feel easy. I threw in more reps on the backoff set for fun.

4. Bench (kg)
40x5 ... 45x5 ... 52x5 ... 60x5 ... 67x3 ... 60x10
45x5 ... 50x5 ... 55x5 ... 62x5 ... 70x3 ... 62x10
50x5 ... 55x5 ... 60x5 ... 65x5 ... 71x3 ... 65x8 ... 8 rep PR!
45x5 ... 50x5 ... 55x0 ... 63x5 ... 72x3 ... 65x8
45x5 ... 50x5 ... 55x0 ... 63x5 ... 73x4 ... 65x8

I toyed with beating my 5RM tonight but the 4th rep went up with a bit of a grind, so rather than struggle, I'll save it for Monday. It shouldn't be a problem, which I'm really happy about - progress at last! I could have done another rep on the backoff set, but I seem to push myself up the bench with my legs and I ended up with the bar below the hooks on the 8th rep.


Comments

Some days I've been discouraged by my progress because it seems like I'm just putting on fat and not doing well in the lifts. But other days like today, I realise that I am making progress, even if my squats are still low and the deads are kind of stalled. I had the biggest pump I've ever had after tonight's workout and I could see a massive difference in the mirror from just a few weeks ago.

I think all the food I'm eating makes me bloated at times, but at other times I realise things aren't going too bad. I've put on around 1lb per week for about 3-4 weeks now, which is a bit more than I intended, but I'm ok with it. Onwards and upwards!

 

[Gymgurl]

Looks awesome!! Just thought I would say HI!!

 

[anotherbutters]

Hi, thanks for dropping in. Nice bra!

 

[Dongzilla]

do you do the excersises in that order 1234 ? If so does the core work take away any gas you could be using on the main lifts ? Cleans are looking like your best lift so far

 

[Protobuilder]

Some days I've been discouraged by my progress because it seems like I'm just putting on fat and not doing well in the lifts.

I hear ya. The day-to-day gets frustrating sometimes. One thing I like about your journal is, you're incredibly consistent. There's nothing more you can do than just keep adding reps & weight week-by-week and it looks like you're doing it. So, nice job. Keep it up.

 

[anotherbutters]

do you do the excersises in that order 1234 ? If so does the core work take away any gas you could be using on the main lifts ? Cleans are looking like your best lift so far

I injured my back in December due to a weak core and I'm only just getting back to my old records, so the core work's as important to me - if not more important - than the big lifts.

I do do the exercises in that order. The core work isn't that intense as it's aimed at endurance, so I don't think it affects anything that follows anyway. I find it very good for a warmup and I get the most out of it because I'm doing it fresh. I used to do it last, but it always felt like it was tagged on as an afterthought and I didn't put as much effort into it. I was actually thinking of doing some additional core work at the end of some of the workouts, like Needsize crunches, since they're based on endurance too.

I don't think my cleans are good yet. I've only been setting PRs because I've never done them before!

PB, thanks man. I get carried away sometimes, like with deads and squats, but I can't beat the simple formula of making small, consistent gains from week to week over a long period of time.

It's a marathon, not a snickers

 

[blut wump]

I'm curious to see whether anyone else will understand that.

 

[Jim Ouini]

I get it. I think.

Anyway, congrats on the progress. I admire your diligence in doing the core work. I can never stick with it.

 

[Protobuilder]

I don't get it ^^. LoL

Not that it matters, but Dan John said he and his guys always had to hit the decline situps before they could hit the platform. Lifting platform that is, talking OLY stuff.

 

[Jim Ouini]

What Dan John says always matters

Maybe I should try doing them first too.

 

[Cynical Simian]

I get it, although that doesn't mean I consider it good humor.

For what it's worth, I'm a fan of light core work as a prelude to a workout. I've been doing a set of extremely light GMs before starting my back squat warmups.

 

[Protobuilder]

To complete the highjack, I wonder if the core work first doesn't help motor firing patterns or w/e, so that you're body is ready to fire the important core muscles during big lifts. I've noticed that sometimes my glutes fire right away on squats, other times it's like it's nothing but quad and hams . . .

 

[anotherbutters]

The exercises that the physio gave me were for the glutes, so I guess she'd identified that I need to use them more (insert witty comment here). So yes, grooving motor patterns is another reason for doing them first. That's why I added the one-legged back bridges, to get the glutes fired up. I also use them in the birddogs rather than just using the hammies.

Actually, I still don't understand how the glutes are used during the squat. To me, I feel like I can only recruit them right at the end of the movement. Any suggestions anyone?

Jim, try doing some light core work first. I always used to skip warmups. Just a couple of sets of squats with the bar, then I started. The core work just fits really well at the start for me for lots of reasons.

I get it, although that doesn't mean I consider it good humor.

I don't know, confusing you guys is pretty humourous

 

[Protobuilder]

That's why I added the one-legged back bridges, to get the glutes fired up.

Now why the hell didn't I think of that. That'd be a great way to warmup for squats. I don't really feel the glutes firing during the squat unless/until I consciously push my knees out, and I do that during teh descent, at the bottom obviously, and all the way up on heavy sets.

I don't know, confusing you guys is pretty humourous

Skullduggery.