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anotherbutters
New member
I just can't workout without a journal. The advice I get on here's just too good to miss. Well, some of it. You guys 
Ok, so after my infamous run of the SF 5x5, I hurt my back a 'little bit' 8 weeks ago and screeched to a halt, just as it was getting interesting. I found myself a reasonably good chiro and we both now think I'm fixed and ready to get back into it (I can't believe how long this has taken). I kind of agreed to ramp the squats up over the next 6-8 weeks, along with deads, which I think is reasonable as my maxes will have come down and I'll have to work my way back up to my old PRs anyway.
My strength has suffered over recent weeks. I've been squatting and deadlifting, but only about 50-60% of my 5RM and my heart hasn't really been in it. And I missed a week because of xmas too. My bench 5RM is down from 72.5kg to about 67.5kg. My military press is down from 46kg to about 41kg. Things aren't looking good.
I've been trying to learn to powerclean, but I tried increasing the weight again last week by a few pounds and it all just fell apart. It's just going to be easier going back to rows, even though I don't particularly like them. If nothing else, they're quieter than PCs when they go wrong and keep the neighbours from complaining.
Another summary of me. I'm 34, still 178lbs, still 5'9. 14" arms, 25" thighs, 40" chest, 38" gut (damn bulking!). 5RMs from 8 weeks ago: squat 105kg/231lb, dead 132.5kg/292lb, bench 72.5kg/160lb, military 46kg/101lb, row 61kg/134lb. A true specimen of the human form.
The idea of this journal is just to see me over the period whilst I'm slowly ramping up the weights, keeping an eye on my back and getting back up to my old PRs. After that, I'll just carry on with the SF 5x5 and maybe set a PR or two. To be honest, I don't think it'll be particularly interesting
Today's workout: Week 1, Monday
Squats (kg)
bar x 2 x 9 ......... warmup .... (I'll try and be consistent - weight x sets x reps)
40 x 9 ............... warmup
50 x 5
60 x 5
60 x 5
70 x 5
70 x 5 .............. (154lb)
Bench (kg)
bar x 9 ............. warmup
42.5 x 5
47.5 x 5
55 x 5
60 x 5
66 x 5 .............. (145lb)
Rows (kg)
30 x 9 .............. warmup
35 x 5
40 x 5
45 x 5
50 x 5
55 x 5 .............. (121lb)
Comments
I'm planning on increasing squats by 5kg (11lb) per week. I'm sure my back will be fine now, but I'll go slow to make sure anyway. These ought to be getting hard around week 6 at 95kg (current max is 105).
I reset bench to 65kg last week and planned on increasing it over the coming weeks, but it's hard already dammit. My arms went up from 13" to 14" on my first run of the SF (I know, small) and they're still the same, even though I've lost strength. So I'm wondering, instead of resetting even further back, maybe I should try to regain some of the neural efficiency by working with triples for a while. 8x3 - I haven't done that yet. I'd ramp them up, I guess, but that's a lot of sets to ramp over.
Rows were hard, since I haven't done a single one in about 8 weeks. A little body english with these. I'm not sure what to do with them. I never know with rows, lol. Maybe switch to triples too, whilst I'm learning to use the muscle efficiently again.
I work out in the mornings before work now and I'm always rushed. I don't have time to add any ab work, and I know I don't stretch enough. So I'm thinking of doing abs and some basic conditioning work on Tuesdays and Thursdays. A bit like G5.0 the other week, but a tad lighter.
It's good to be back
Ok, so after my infamous run of the SF 5x5, I hurt my back a 'little bit' 8 weeks ago and screeched to a halt, just as it was getting interesting. I found myself a reasonably good chiro and we both now think I'm fixed and ready to get back into it (I can't believe how long this has taken). I kind of agreed to ramp the squats up over the next 6-8 weeks, along with deads, which I think is reasonable as my maxes will have come down and I'll have to work my way back up to my old PRs anyway.
My strength has suffered over recent weeks. I've been squatting and deadlifting, but only about 50-60% of my 5RM and my heart hasn't really been in it. And I missed a week because of xmas too. My bench 5RM is down from 72.5kg to about 67.5kg. My military press is down from 46kg to about 41kg. Things aren't looking good.
I've been trying to learn to powerclean, but I tried increasing the weight again last week by a few pounds and it all just fell apart. It's just going to be easier going back to rows, even though I don't particularly like them. If nothing else, they're quieter than PCs when they go wrong and keep the neighbours from complaining.
Another summary of me. I'm 34, still 178lbs, still 5'9. 14" arms, 25" thighs, 40" chest, 38" gut (damn bulking!). 5RMs from 8 weeks ago: squat 105kg/231lb, dead 132.5kg/292lb, bench 72.5kg/160lb, military 46kg/101lb, row 61kg/134lb. A true specimen of the human form.
The idea of this journal is just to see me over the period whilst I'm slowly ramping up the weights, keeping an eye on my back and getting back up to my old PRs. After that, I'll just carry on with the SF 5x5 and maybe set a PR or two. To be honest, I don't think it'll be particularly interesting
Today's workout: Week 1, Monday
Squats (kg)
bar x 2 x 9 ......... warmup .... (I'll try and be consistent - weight x sets x reps)
40 x 9 ............... warmup
50 x 5
60 x 5
60 x 5
70 x 5
70 x 5 .............. (154lb)
Bench (kg)
bar x 9 ............. warmup
42.5 x 5
47.5 x 5
55 x 5
60 x 5
66 x 5 .............. (145lb)
Rows (kg)
30 x 9 .............. warmup
35 x 5
40 x 5
45 x 5
50 x 5
55 x 5 .............. (121lb)
Comments
I'm planning on increasing squats by 5kg (11lb) per week. I'm sure my back will be fine now, but I'll go slow to make sure anyway. These ought to be getting hard around week 6 at 95kg (current max is 105).
I reset bench to 65kg last week and planned on increasing it over the coming weeks, but it's hard already dammit. My arms went up from 13" to 14" on my first run of the SF (I know, small) and they're still the same, even though I've lost strength. So I'm wondering, instead of resetting even further back, maybe I should try to regain some of the neural efficiency by working with triples for a while. 8x3 - I haven't done that yet. I'd ramp them up, I guess, but that's a lot of sets to ramp over.
Rows were hard, since I haven't done a single one in about 8 weeks. A little body english with these. I'm not sure what to do with them. I never know with rows, lol. Maybe switch to triples too, whilst I'm learning to use the muscle efficiently again.
I work out in the mornings before work now and I'm always rushed. I don't have time to add any ab work, and I know I don't stretch enough. So I'm thinking of doing abs and some basic conditioning work on Tuesdays and Thursdays. A bit like G5.0 the other week, but a tad lighter.
It's good to be back
jk .I used to be quite a bit heavier,about 275lb at about 30+%bf.I lost most of the weight,but it took its toll on what little muscle I had.Now I trying to rebuild what remains and build as much strength as possible.Thanks for the feedback Blut wump
