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

[blut wump]

Me 2, WxRxS every time.

 

[anotherbutters]

I used to use weight x reps x sets as that seemed natural to me - weight x reps, then tag on the number of sets if you do more than one. But I switched to weight x sets x reps when I started this journal. It seems to be more popular and I remember reading madcow writing "NOTE: RUSSIANS LIST SETS AND REPS IN REVERSE SO 70%x5x8 IS ACTUALLY 8 SETS OF 5 NOT 5 SETS OF 8" in his post about the Smolov squat cycle.

So I'm now using the opposite of G5.0, just to keep everyone on their toes. It's becoming de rigueur to write your style on the first page of a new journal, which we both did

 

[blut wump]

I avoided the issue in my Korte log by being explicit when there was room for doubt. Whenever I'm browsing routines on the 'Net, I always look for some indication as to which was around they're intending.

When I'm filling in my log book at the gym, I don't always know how many sets I'll be doing but I'm likely to know how many reps I'm doing per set. Accordingly, I can fill in WxRx and when I'm done I add up the tally marks and fill in the number of sets.

 

[Jim Ouini]

I guess this is a bad time explain my Sets x Reps x Weight system...

 

[blut wump]

lol, I'm all ears. I suppose you're not sure how much weight you have on the bar until you're finished and get time to add up all the plates.

 

[Anthrax Invasion]

Week 4, Tuesday

Bodyweight: 82.3kg (181lb). Up 1kg since yesterday. It's funny, when my weight goes down, I think "great, less fat" and when it goes up, I think "great, more muscle".


1. Pullups
BW x 8 x 3 .................. this is probably a PR, but they weren't pretty

2. Hypers
BW x 3 x 15

3. Reverse hypers
BW x 3 x 15

4. Core work
Curlups, planks, side-bridges, bird-dogs, cobras: 5 x 8 secs each


Comments

Pullups - inspired by the crossfit video the other day . Actually, I always hold back on these and it's a pain in the ass. I do them hanging from the bar on my bench/squat rack and there's a cross-member in front of my knees that has a thin metal plate that a spotter can stand on. I'm always worried of swinging too much and taking a knee cap off. It'll happen one day.

I got another massive pump in my back from the hypers/reverse hypers. It was like walking round with a built in lumbar support.

Back feel better from the hypers/reverse hypers?

How you likin' the core work?

 

[nelmsjer]

lol, I'm all ears. I suppose you're not sure how much weight you have on the bar until you're finished and get time to add up all the plates.

I don't know, bud...you look like about 70% nose to me.

 

[anotherbutters]

Back feel better from the hypers/reverse hypers?

How you likin' the core work?

The hypers/reverse hypers leave my back feeling good afterwards, but it also feels better in general. Both hypers give leave my hammies fried and the right hammy is mildly painful during them because of the wierd issue I have with it, even if I stretch it beforehand.

The core work's fairly easy going. I upped it to 8 secs because it was trivial at 5 secs. I'm doing them every night, so I'll carry on like this for a week or so, then add sets.

Bird dogs don't feel like they're doing anything useful. Do you straighten the raised leg?

 

[Anthrax Invasion]

Yeah, the leg and arm (opposites, of course) are raised and stretched out to a full extension. Reach forward with the hand and back with the foot. I tend to feel 'em, but maybe the hypers and reverse hypers are doing that for you already. Stick with 'em a week or two longer and see if you feel any noticable difference when you try reaching out. If they still feel useless, stop 'em. Listen to your body, I guess.

 

[anotherbutters]

Week 4, Wednesday

Bodyweight: 82kg (180lb)


1. Hip Squats (kg)
- waiting for hip belt -

2. Incline bench (kg) (was supposed to be 3x8 ramping)
warmup: bar x 9, 35 x 5
40 x 8
45 x 8
50 x 8
50 x 8
50 x 8 ........ decided to do 3 flat sets instead ..... (110lb)

3. Supported rows (kg) - rows weren't planned, but since I'm not squatting...
warmup: 40 x 3, 45 x 2
53.5 x 3
53.5 x 3
53.5 x 3 ....... first 3 sets, same as monday
55 x 3
55 x 3 ......... a bit more on the last 2 triples ....... (121lb)

4. Ivanko Gripper (lb)
warmup: 87 x 8, 113 x 3, 119 x 3
130 x 5 x 4 ...... 4 reps today, up 1 from monday, getting harder

5. Core work
Curlups, planks, side-bridges, bird-dogs, cobras: 5 x 10 secs each


Comments

I miss my front squats, deadlifts and OHP

Amazing as it sounds, but this is the first time I've ever done freeweight incline bench! I was thinking of increasing the weight on the top sets, but they got harder by the set and I only just got the final rep on the final set. I'm looking forward to really pushing these.

Since I wasn't squatting or deadlifting today, I threw in some rows. These were a small increase on Monday.

I counted up to 10 seconds on the core work without really thinking about it, so this is another small increase. I guess I'm pretty weak in the abs - I was actually shaking whilst maintaining the position in curlups on Monday, but I was steady today, so I'm getting better already.