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anotherbutters
New member
I work out at home. I just saved waking the neighbours up early, that's all 
Repair and prepare - my journal on the road back to 5x5
- Thread starter anotherbutters
- Start date
anotherbutters
New member
Week 1, Thursday
Bodyweight: 80.5kg (177lb)
Powercleans, for conditioning
bar x 12 ......... warmup
30kg x 3 x 8
I planned on picking a light weight and pyramiding these down from 2 x 12 to 2 x 2 for some basic conditioning, rather than doing cardio. I only managed about 8 reps before losing my form, so I guess I really need to work at this!
Pullups
BW x 3
BW x 2
BW x 2
BW x 1
Damn, I really suck at these.
Chins
BW x 4
BW x 3
BW x 3
BW x 2
Damn, I really suck at these too.
Comments
I was hoping to do better at chins doing them on Thursdays rather than after deads on Wednesday, but it wasn't so. Hopefully, I'll get a bit better as I get back into lifting regularly again.
I got up late and didn't have time for abs in the end
Pretty crappy workout, but I'm not too bothered. It can only get better from here.
Bodyweight: 80.5kg (177lb)
Powercleans, for conditioning
bar x 12 ......... warmup
30kg x 3 x 8
I planned on picking a light weight and pyramiding these down from 2 x 12 to 2 x 2 for some basic conditioning, rather than doing cardio. I only managed about 8 reps before losing my form, so I guess I really need to work at this!
Pullups
BW x 3
BW x 2
BW x 2
BW x 1
Damn, I really suck at these.
Chins
BW x 4
BW x 3
BW x 3
BW x 2
Damn, I really suck at these too.
Comments
I was hoping to do better at chins doing them on Thursdays rather than after deads on Wednesday, but it wasn't so. Hopefully, I'll get a bit better as I get back into lifting regularly again.
I got up late and didn't have time for abs in the end
Pretty crappy workout, but I'm not too bothered. It can only get better from here.
anotherbutters
New member
Yeah, that's what I meant with chins/pullups. Also, I end up doing chins with a narrower grip than pullups, just because it feels more natural.
I ended up doing lots of really slow negatives a while back, purely out of frustration because I couldn't do as many reps as I wanted. I ended up with pretty bad doms in my bi's after that, which is the only time I've never ever had doms in them. Another time, I tried stopping after 2 reps instead of trying to squeeze out a 3rd, and I managed quite a few sets like that, all of which felt _much_ better.
To be honest, I know my strength's down quite a bit on what it was, and I'm expecting to get better quicky. Especially as I'm not bulking, so my bodyweight isn't going up every week. I can't really get my body swinging to help me either, because the bar I pull up from is balanced on top of my rack, which is balanced precariously on top of some blocks of wood to get the height. Gotta love home gyms.
I ended up doing lots of really slow negatives a while back, purely out of frustration because I couldn't do as many reps as I wanted. I ended up with pretty bad doms in my bi's after that, which is the only time I've never ever had doms in them. Another time, I tried stopping after 2 reps instead of trying to squeeze out a 3rd, and I managed quite a few sets like that, all of which felt _much_ better.
To be honest, I know my strength's down quite a bit on what it was, and I'm expecting to get better quicky. Especially as I'm not bulking, so my bodyweight isn't going up every week. I can't really get my body swinging to help me either, because the bar I pull up from is balanced on top of my rack, which is balanced precariously on top of some blocks of wood to get the height. Gotta love home gyms.
anotherbutters
New member
Week 1, Friday
Bodyweight: 81.5kg (179lb) (+2lb fluctuation since yesterday!)
1. Squat (kg) - standard SF Friday
bar x 2 x 9 ......... warmup
40 x 9 ............... warmup
50 x 5
60 x 5
65 x 5
70 x 5
75 x 5 ............ oops, was going for a triple ..... (165lb)
65 x 8
2. Bench (kg) - 8 x 3
bar x 9 ............. warmup
42.5 x 3
45 x 3
48.5 x 3
52.5 x 3
56 x 3
60 x 3
62.5 x 3
66 x 3 ............. (145lb)
3. Rows (kg) - 8 x 3
37.5 x 3
40 x 3
42.5 x 3
45 x 3
47.5 x 3
50 x 3
52.5 x 3
55 x 3 ............. (121lb)
Comments
Squats were easy, although I lost my balance on a couple of reps and I was on my toes quite a bit coming back up. I'm following standard SF5x5 here, so I'll do 75kg on Monday for 5 reps, then 80kg for 3 on Friday, etc.
Bench and rows were ok. 8 sets is a lot to get through, especially since I'm not lifting much in the first place. I think I'll be able to increase these each week for a few weeks before they start getting really hard, so I think I've picked good weights. It was as much a mental workout as anything today, figuring out which combination of plates to put on for each set.
Bodyweight: 81.5kg (179lb) (+2lb fluctuation since yesterday!)
1. Squat (kg) - standard SF Friday
bar x 2 x 9 ......... warmup
40 x 9 ............... warmup
50 x 5
60 x 5
65 x 5
70 x 5
75 x 5 ............ oops, was going for a triple ..... (165lb)
65 x 8
2. Bench (kg) - 8 x 3
bar x 9 ............. warmup
42.5 x 3
45 x 3
48.5 x 3
52.5 x 3
56 x 3
60 x 3
62.5 x 3
66 x 3 ............. (145lb)
3. Rows (kg) - 8 x 3
37.5 x 3
40 x 3
42.5 x 3
45 x 3
47.5 x 3
50 x 3
52.5 x 3
55 x 3 ............. (121lb)
Comments
Squats were easy, although I lost my balance on a couple of reps and I was on my toes quite a bit coming back up. I'm following standard SF5x5 here, so I'll do 75kg on Monday for 5 reps, then 80kg for 3 on Friday, etc.
Bench and rows were ok. 8 sets is a lot to get through, especially since I'm not lifting much in the first place. I think I'll be able to increase these each week for a few weeks before they start getting really hard, so I think I've picked good weights. It was as much a mental workout as anything today, figuring out which combination of plates to put on for each set.
anotherbutters
New member
Yes, I still work out at home. Nothing's changed since Monday, post #21.
My smaller plates are 2.5kg, 1.25kg and 0.5kg.
My smaller plates are 2.5kg, 1.25kg and 0.5kg.
