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Repair and prepare - my journal on the road back to 5x5
- Thread starter anotherbutters
- Start date
anotherbutters
New member
Summary of new routine
Every day will finish with:
Curlups, planks, side-bridges, bird-dogs, cobras: 5 x 5 secs each, to begin with.
Mon
'Hip squats' - 5x5 (ramped)
Bench - 5x3 - as before
Rows - 5x3 - as before, but supported
Grip work
Tue
Chins - 8x3 - same plan as before, but Tue & Thu instead of just Wed
Hypers and reverse hypers - 3x15 @ bodyweight each
Wed
Hip squats (light) - 5x5 (ramped)
Incline bench - 3x8 (ramped) - in place of OHP, 8 reps for a change
Grip work
Thu - same as Tue
Fri - same as Mon, but bench and rows are 8x3 ramped
Sat
Hypers and reverse hypers - 3x15 @ bodyweight each
In terms of overall load, there are no deadlifts, but chins have been doubled up. I'm not sure whether I should cut down to 5x3 on chins to compensate, but I'll see how I progress as above. I don't see the core work as being very taxing, so I'm not too worried about that. I've added hypers and reverse hypers 3 times per week and shifted them to Tue/Thu/Sat to spread the work a bit.
I've tried to keep it simple. I still plan on increasing the weights on the main lifts each week, as per usual.
Every day will finish with:
Curlups, planks, side-bridges, bird-dogs, cobras: 5 x 5 secs each, to begin with.
Mon
'Hip squats' - 5x5 (ramped)
Bench - 5x3 - as before
Rows - 5x3 - as before, but supported
Grip work
Tue
Chins - 8x3 - same plan as before, but Tue & Thu instead of just Wed
Hypers and reverse hypers - 3x15 @ bodyweight each
Wed
Hip squats (light) - 5x5 (ramped)
Incline bench - 3x8 (ramped) - in place of OHP, 8 reps for a change
Grip work
Thu - same as Tue
Fri - same as Mon, but bench and rows are 8x3 ramped
Sat
Hypers and reverse hypers - 3x15 @ bodyweight each
In terms of overall load, there are no deadlifts, but chins have been doubled up. I'm not sure whether I should cut down to 5x3 on chins to compensate, but I'll see how I progress as above. I don't see the core work as being very taxing, so I'm not too worried about that. I've added hypers and reverse hypers 3 times per week and shifted them to Tue/Thu/Sat to spread the work a bit.
I've tried to keep it simple. I still plan on increasing the weights on the main lifts each week, as per usual.
anotherbutters
New member
Week 3, Saturday
Bodyweight: 82kg (180lb)
1. Hypers
BW x 3 x 15
2. Reverse hypers
BW x 3 x 15
3. Core work
Curlups, planks, side-bridges, bird-dogs, cobras: 5 x 5 secs each
Lots of stretching
Comments
Wow, I've never had a pump in my lower back before, lol.
Bodyweight: 82kg (180lb)
1. Hypers
BW x 3 x 15
2. Reverse hypers
BW x 3 x 15
3. Core work
Curlups, planks, side-bridges, bird-dogs, cobras: 5 x 5 secs each
Lots of stretching
Comments
Wow, I've never had a pump in my lower back before, lol.
A
Anthrax Invasion
Guest
Good to hear, blood flowing into the lower back is what you want. Even Louie Simmons agreed with me on that. 
Your journal's motivating me now, AB. I think I'm gonna have to start training again. I'm not gonna bother eating an excess for now. In fact, abs have been coming in full blown due to my level of activity at my job and lack of heavy eating. I think I'll eat a bit more (to compensate for the lifting) and start working on my strength for a while. I don't think I'll get one of those squat hip belts, though. I'll just deal without 'em for awhile.
Your journal's motivating me now, AB. I think I'm gonna have to start training again. I'm not gonna bother eating an excess for now. In fact, abs have been coming in full blown due to my level of activity at my job and lack of heavy eating. I think I'll eat a bit more (to compensate for the lifting) and start working on my strength for a while. I don't think I'll get one of those squat hip belts, though. I'll just deal without 'em for awhile.
Last edited:
anotherbutters
New member
Wasn't I inspirational enough without another injury? 
My workouts turned to crap after my first injury and my progress suffered from it. I've learnt from that and I've managed to come up with a work-around routine within 24 hours of this injury, thanks to yourself and others. I'm not expecting wonders from the squat hip belt and I know it's a massive compromise, but it's better than nothing if it's usable. I'm just hoping my first ATF squat doesn't turn into a BTB (balls to bar) when the plates hit the floor ahead of me
My workouts turned to crap after my first injury and my progress suffered from it. I've learnt from that and I've managed to come up with a work-around routine within 24 hours of this injury, thanks to yourself and others. I'm not expecting wonders from the squat hip belt and I know it's a massive compromise, but it's better than nothing if it's usable. I'm just hoping my first ATF squat doesn't turn into a BTB (balls to bar) when the plates hit the floor ahead of me
anotherbutters
New member
Thanks. Lol, if they are out of the Karma Sutra, then it's AI's fault - he told me about them in a post above.RipStone said:I am really impressed how you are working around the injury and still managing to do a great workout program...nice job!
BTW, where did you find those exercises above? I am guessing chapter 4 of the Karma Sutra?
A
Anthrax Invasion
Guest
http://www.amazon.com/gp/product/06...103-1379697-0132658?n=507846&s=books&v=glance
Not only can you strengthen your core, but you can make the bedroom that much more fun.
Not only can you strengthen your core, but you can make the bedroom that much more fun.
anotherbutters
New member
How apt, you linked to the hard back version
anotherbutters
New member
Week 4, Monday
Bodyweight: 81.3kg (179lb) Down a bit, not sure why it's fluctuating this much. Will eat more.
1. Hip Squats (kg) (1x5)
- waiting for hip belt -
2. Bench (kg) (5x3)
warmup: bar x 9, 40 x 3, 55 x 2
65 x 3 ............. up 1.5
65 x 3 ............. up 1.5 ...... easy
66 x 3 ............. up 2.5 ...... better
67.5 x 3 ........... up 4 ........ nice weight
67.5 x 3 ........... up 4 ........ I guess the CEE's kicking in ..... (149lb)
3. Rows (kg) (5x3)
warmup: 40 x 3, 45 x 2
53.5 x 5 x 3 ...... up 1 ........ probably should've increased these too .... (110lb)
4. Ivanko Gripper (lb)
warmup: 87 x 8, 101 x 3, 113 x 3, 119 x 3
130 x 5 x 3 ...... up 11lb, down to triples
5. Core work
Curlups, planks, side-bridges, bird-dogs, cobras: 5 x 5 secs each
Comments
This is my first workout that didn't start with squats, in, umm... something like 9 months! It doesn't feel like I've worked out. However, I do have this unfamiliar feeling of being kind to my back
I don't know whether it's because I hadn't done squats first (probably not) or whether the CEE's kicking it (probably), but my bench flew up today. I increased the weight a couple of times and still felt comfortable with it. I might do a bigger than scheduled increase on Friday if I feel the same. It'll be good to get back to my 5RM of 72.5kg and see how easy it feels.
I probably should have increased the rows too, but I'm still getting used to doing them supported. They felt easier as each set went by. The underside of my bench is taking a bit of a beating though!
Gripper work - I'm steadily increasing the resistance on this thing and next week will be the supposed Coc#1 equivalent.
I quite enjoyed doing the core work. Good job really, because I'll be doing it every night! I did a lot more stretching again tonight. With my right foot raised to waist height, stretching my hamstring, I can nearly touch my nose to my knee with the knee locked
CEE update: I tell you what, I'm sure that stuff's taking the enamel off my teeth. Cillit Bang really is a good description of the stuff I've got. Is this a Brit product or has it made it to the states? http://www.cillitbang.co.uk/
Bodyweight: 81.3kg (179lb) Down a bit, not sure why it's fluctuating this much. Will eat more.
1. Hip Squats (kg) (1x5)
- waiting for hip belt -
2. Bench (kg) (5x3)
warmup: bar x 9, 40 x 3, 55 x 2
65 x 3 ............. up 1.5
65 x 3 ............. up 1.5 ...... easy
66 x 3 ............. up 2.5 ...... better
67.5 x 3 ........... up 4 ........ nice weight
67.5 x 3 ........... up 4 ........ I guess the CEE's kicking in ..... (149lb)
3. Rows (kg) (5x3)
warmup: 40 x 3, 45 x 2
53.5 x 5 x 3 ...... up 1 ........ probably should've increased these too .... (110lb)
4. Ivanko Gripper (lb)
warmup: 87 x 8, 101 x 3, 113 x 3, 119 x 3
130 x 5 x 3 ...... up 11lb, down to triples
5. Core work
Curlups, planks, side-bridges, bird-dogs, cobras: 5 x 5 secs each
Comments
This is my first workout that didn't start with squats, in, umm... something like 9 months! It doesn't feel like I've worked out. However, I do have this unfamiliar feeling of being kind to my back
I don't know whether it's because I hadn't done squats first (probably not) or whether the CEE's kicking it (probably), but my bench flew up today. I increased the weight a couple of times and still felt comfortable with it. I might do a bigger than scheduled increase on Friday if I feel the same. It'll be good to get back to my 5RM of 72.5kg and see how easy it feels.
I probably should have increased the rows too, but I'm still getting used to doing them supported. They felt easier as each set went by. The underside of my bench is taking a bit of a beating though!
Gripper work - I'm steadily increasing the resistance on this thing and next week will be the supposed Coc#1 equivalent.
I quite enjoyed doing the core work. Good job really, because I'll be doing it every night! I did a lot more stretching again tonight. With my right foot raised to waist height, stretching my hamstring, I can nearly touch my nose to my knee with the knee locked
CEE update: I tell you what, I'm sure that stuff's taking the enamel off my teeth. Cillit Bang really is a good description of the stuff I've got. Is this a Brit product or has it made it to the states? http://www.cillitbang.co.uk/
