Repair and prepare - my journal on the road back to 5x5

[anotherbutters]

Week 2, Monday

Bodyweight: 81kg (178lb)

1. Squats (kg) (1x5)
bar x 2 x 9 ......... warmup
40 x 9 ............... warmup
55 x 5 ............... up 5
60 x 5
65 x 5 ............... up 5
70 x 5
75 x 5 ............... up 5 ............. (165lb)

2. Bench (kg) (5x3)
bar x 9 ............. warmup
40 x 3 .............. warmup
55 x 2 .............. warmup
65 x 3
65 x 3
65 x 3
62.5 x 3
62.5 x 3 ............ (138lb)

3. Rows (kg) (5x3)
40 x 3 .............. warmup
45 x 2 .............. warmup
50 x 5 x 3 ......... (110lb)

4. Ivanko Gripper (lb)
85 x 1 x 8 ........ warmup
101 x 1 x 3 ....... warmup
113 x 5 x 5


Comments

Squats, no problem. Easy. Getting bored of the small increases.

I reduced the bench weight as it was going up too slowly. I have to admit, I want to keep the intensity high because of my ego. But who can have an ego with a below-bodyweight bench? I guess it makes sense just to lower the weight and ramp up. My upper body strength sucks.

Rows, wow! I'm glad I followed those links on G5.0's journal. I've been rowing with near enough straight legs up to now (back parallel to floor). I tried it today with a much bigger bend in my legs, and it put me in a much stronger position for rowing. It's like the difference between benching with elbows flared and pulled in. I always used to hate this movement, but I think I quite like it now. Today was really easy and I'm expecting these to go up quickly. Woohoo! How far down should I go though? I was gut to quads, just missing my knees with the bar.

 

[blut wump]

I find that if I go too low I feel uncomfortable in my lower back. You'll have a better idea once you're using the 20Kg plates.

 

[anotherbutters]

Yeah, I remember G5.0 saying they hit his erectors. The range of motion was much less and much more explosive today, and it will get even shorter with the bigger plates.

 

[nelmsjer]

Today was really easy and I'm expecting these to go up quickly. Woohoo! How far down should I go though? I was gut to quads, just missing my knees with the bar.

If your form will allow it, strive to move through the longest range of motion possible. In other words, lower until your arms are straight.

Greater motion equals more work.

 

[anotherbutters]

But that's what I was doing before, with almost straight legs and a much greater range of motion. Think of bench press - you don't strive for greater range of motion there. You retract your shoulder blades, keep your elbows in and push to your feet, doing everything to put you in the most advantageous position. You don't try to lift the bar as high into the air as possible.

 

[Cynical Simian]

Just base it on what's comfortable and allows you to keep the back angles correct and have a good line of pull. Like JS says in that thread I posted in Guinness's journal, it's going to depend on the individual. You probably only have to worry that it's excessive knee bend if your knees get in the way of the bar or cause your starting back angle to be above parallel.

 

[Jim Ouini]

I've been rowing with near enough straight legs up to now (back parallel to floor).

You must have really long arms or short legs

I'm reminded of that picture in Starting Strength, Rippetoe mentions how people with different anatomies will have different back positions to start the dead.

I think similarly for the BB row, one will have different degrees of knee bend in order to get the back parallel and have the bar on the floor.

 

[blut wump]

When I adopt the stance I always need to give a little jiggle so I can be sure not to squash anything vital.

 

[Jim Ouini]

Don't flatter yourself

 

[anotherbutters]

lol Jim.

What, can't everyone get down to the bar with straight legs? I do have short legs, but maybe I just have flexible hammies too. I can get my palms flat on the floor when trying to touch my toes, with my knees locked.

I'll have to get myself a digicam. They seem all the rage these days