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Repair and prepare - my journal on the road back to 5x5
- Thread starter anotherbutters
- Start date
I
Introspective
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Can you lift your leg high enough to give your chiro a kick up the ass ?anotherbutters said:
A
Anthrax Invasion
Guest
blut wump said:
Fucked in the ass one too many times?
anotherbutters
New member
That's exactly what I was thinking, but I didn't think anybody 'over there' would know what I was talking aboutblut wump said:
anotherbutters
New member
HST Week 4, Monday: 8's
Bodyweight: 80kg
Progress so far:
1. Bench
W1...D1: 40kg (x15, x15, x10) - easy
.......D2: 42kg (x15, x15, x10)
.......D3: 44kg (x15, x15, x10) - left wrist pain, left shoulder ok
W2...D1: 46kg (x12, x12, x12) - left shoulder ok
.......D2: 48kg (x12, x12, x12) - ok, easy
.......D3: 51kg (x12, x12, x12) - bumped weight from 50kg, struggled on last rep, perfect
W3...D1: 53kg (x10, x10, x10) - hard. probably shouldn't have bumped the weight on Friday
.......D2: 54kg (x10, x10, x10) - hard
.......D3: 56kg (x9), 55kg (x10, x10) - v hard
..Today: 57kg (x8, x8, x8, x8) - hard
2. Supported rows
W1...D1: 30kg (x15, x15, x10) - unsupported, back ok
.......D2: 32kg (x15, x15, x10) - supported from now on
.......D3: 34kg (x15, x15, x10)
W2...D1: 36kg (x12, x12, x12) - knackering
.......D2: 38kg (x12, x12, x12) - wow, hard!
.......D3: 40kg (x12, x12, x12) - breathless on last rep, perfect
W3...D1: 42kg (x10, x10, x10) - very hard. going to struggle increasing these
.......D2: 43kg (x10, x10, x10) - just hard
.......D3: 44kg (x10, x10, x10) - v hard
..Today: 46kg (x8, x8, x8, x8) - enjoyably hard
3. 60' Incline press
W1...D1: 26kg (x15, x14, .....) - military press, stopped because of back
.......D2: 28kg (x15, x15, x10) - incline press from now on, slight pain in L shoulder
.......D3: 30kg (x15, x15, x10) - L shoulder hurting, but not badly
W2...D1: 32kg (x12, x12, x12) - a little too easy, but L shoulder not perfect
.......D2: 34kg (x12, x12, x12) - L shoulder ok until last set, then ok after 4th rep
.......D3: 36kg (x12, x12, x10) - perfect, couldn't quite finish, L shoulder ok
W3...D1: 37kg (x10, x10, x10) - smaller increase than planned. felt ok. L shoulder ok
.......D2: 39kg (x10, x10, x10) - ok
.......D3: 41kg (x10, x9, x10) - v hard
..Today: 43kg (x8, x8, x8, x8) - hard
Comments
Increased to 4 sets for the 8's. I'll do 5 sets when I get to the 5's next week.
There isn't much to comment on. Cutting is boring! I might have overstepped the weights, so I might go for a smaller increase on Wednesday. The 60' incline press is new to me, so I'm just winging it.
Still doing the physio exercises. Some days are better than others, but I'm definitely improving.
Bodyweight: 80kg
Progress so far:
1. Bench
W1...D1: 40kg (x15, x15, x10) - easy
.......D2: 42kg (x15, x15, x10)
.......D3: 44kg (x15, x15, x10) - left wrist pain, left shoulder ok
W2...D1: 46kg (x12, x12, x12) - left shoulder ok
.......D2: 48kg (x12, x12, x12) - ok, easy
.......D3: 51kg (x12, x12, x12) - bumped weight from 50kg, struggled on last rep, perfect
W3...D1: 53kg (x10, x10, x10) - hard. probably shouldn't have bumped the weight on Friday
.......D2: 54kg (x10, x10, x10) - hard
.......D3: 56kg (x9), 55kg (x10, x10) - v hard
..Today: 57kg (x8, x8, x8, x8) - hard
2. Supported rows
W1...D1: 30kg (x15, x15, x10) - unsupported, back ok
.......D2: 32kg (x15, x15, x10) - supported from now on
.......D3: 34kg (x15, x15, x10)
W2...D1: 36kg (x12, x12, x12) - knackering
.......D2: 38kg (x12, x12, x12) - wow, hard!
.......D3: 40kg (x12, x12, x12) - breathless on last rep, perfect
W3...D1: 42kg (x10, x10, x10) - very hard. going to struggle increasing these
.......D2: 43kg (x10, x10, x10) - just hard
.......D3: 44kg (x10, x10, x10) - v hard
..Today: 46kg (x8, x8, x8, x8) - enjoyably hard
3. 60' Incline press
W1...D1: 26kg (x15, x14, .....) - military press, stopped because of back
.......D2: 28kg (x15, x15, x10) - incline press from now on, slight pain in L shoulder
.......D3: 30kg (x15, x15, x10) - L shoulder hurting, but not badly
W2...D1: 32kg (x12, x12, x12) - a little too easy, but L shoulder not perfect
.......D2: 34kg (x12, x12, x12) - L shoulder ok until last set, then ok after 4th rep
.......D3: 36kg (x12, x12, x10) - perfect, couldn't quite finish, L shoulder ok
W3...D1: 37kg (x10, x10, x10) - smaller increase than planned. felt ok. L shoulder ok
.......D2: 39kg (x10, x10, x10) - ok
.......D3: 41kg (x10, x9, x10) - v hard
..Today: 43kg (x8, x8, x8, x8) - hard
Comments
Increased to 4 sets for the 8's. I'll do 5 sets when I get to the 5's next week.
There isn't much to comment on. Cutting is boring! I might have overstepped the weights, so I might go for a smaller increase on Wednesday. The 60' incline press is new to me, so I'm just winging it.
Still doing the physio exercises. Some days are better than others, but I'm definitely improving.
A
Anthrax Invasion
Guest
anotherbutters said:
Whore. I thought I helped you out. Fuckin' homewrecker.
anotherbutters
New member
Sorry, I underestimated youJim Ouini said:
anotherbutters
New member
HST Week 4, Thursday: 8's
Bodyweight: 80kg - belly's down about 2" from when I started cutting, but I'm still as tight as a tub of lard
Progress so far:
1. Bench
W1...D1: 40kg (x15, x15, x10) - easy
.......D2: 42kg (x15, x15, x10)
.......D3: 44kg (x15, x15, x10) - left wrist pain, left shoulder ok
W2...D1: 46kg (x12, x12, x12) - left shoulder ok
.......D2: 48kg (x12, x12, x12) - ok, easy
.......D3: 51kg (x12, x12, x12) - bumped weight from 50kg, struggled on last rep, perfect
W3...D1: 53kg (x10, x10, x10) - hard. probably shouldn't have bumped the weight on Friday
.......D2: 54kg (x10, x10, x10) - hard
.......D3: 56kg (x9), 55kg (x10, x10) - v hard
W4...D1: 57kg (x8, x8, x8, x8) - hard
..Today: 59kg (x8, x8, x8, x8) - v hard
2. Supported rows
W1...D1: 30kg (x15, x15, x10) - unsupported, back ok
.......D2: 32kg (x15, x15, x10) - supported from now on
.......D3: 34kg (x15, x15, x10)
W2...D1: 36kg (x12, x12, x12) - knackering
.......D2: 38kg (x12, x12, x12) - wow, hard!
.......D3: 40kg (x12, x12, x12) - breathless on last rep, perfect
W3...D1: 42kg (x10, x10, x10) - very hard. going to struggle increasing these
.......D2: 43kg (x10, x10, x10) - just hard
.......D3: 44kg (x10, x10, x10) - v hard
W4...D1: 46kg (x8, x8, x8, x8) - enjoyably hard
..Today: 48kg (x8, x8, x8, x8) - killer!
3. 60' Incline press
W1...D1: 26kg (x15, x14, .....) - military press, stopped because of back
.......D2: 28kg (x15, x15, x10) - incline press from now on, slight pain in L shoulder
.......D3: 30kg (x15, x15, x10) - L shoulder hurting, but not badly
W2...D1: 32kg (x12, x12, x12) - a little too easy, but L shoulder not perfect
.......D2: 34kg (x12, x12, x12) - L shoulder ok until last set, then ok after 4th rep
.......D3: 36kg (x12, x12, x10) - perfect, couldn't quite finish, L shoulder ok
W3...D1: 37kg (x10, x10, x10) - smaller increase than planned. felt ok. L shoulder ok
.......D2: 39kg (x10, x10, x10) - ok
.......D3: 41kg (x10, x9, x10) - v hard
W4...D1: 43kg (x8, x8, x8, x8) - hard
..Today: 44kg (x8, x8), 43kg (x8, x8) - nearly failed on set 2, set 4 much better
Comments
My back went weak after bench press and I could barely get up. It's the same injury that happened in December, which obviously hasn't healed. It went like that when I saw the physio last week after I stretched and extended my back backwards as far as I could. Maybe it's caused by a pinched nerve too - it's a very sharp pain. The hamstring issue is much better and once that's fixed, maybe that'll fix the back too. The physio's aware of it, so I'm not too worried about it for now.
The weights were pretty much max efforts today. I looked at my old 5x5 Friday back-off sets and 60kg x 9 is my bench max (at my current bodyweight, too), so 59kg x 4 x 8 kind of matches that. It sucks to have not made progress since then (December), but at least my upper body isn't regressing whilst my legs waste away.
I'll just carry on as per usual until I see the physio next week.
Bodyweight: 80kg - belly's down about 2" from when I started cutting, but I'm still as tight as a tub of lard
Progress so far:
1. Bench
W1...D1: 40kg (x15, x15, x10) - easy
.......D2: 42kg (x15, x15, x10)
.......D3: 44kg (x15, x15, x10) - left wrist pain, left shoulder ok
W2...D1: 46kg (x12, x12, x12) - left shoulder ok
.......D2: 48kg (x12, x12, x12) - ok, easy
.......D3: 51kg (x12, x12, x12) - bumped weight from 50kg, struggled on last rep, perfect
W3...D1: 53kg (x10, x10, x10) - hard. probably shouldn't have bumped the weight on Friday
.......D2: 54kg (x10, x10, x10) - hard
.......D3: 56kg (x9), 55kg (x10, x10) - v hard
W4...D1: 57kg (x8, x8, x8, x8) - hard
..Today: 59kg (x8, x8, x8, x8) - v hard
2. Supported rows
W1...D1: 30kg (x15, x15, x10) - unsupported, back ok
.......D2: 32kg (x15, x15, x10) - supported from now on
.......D3: 34kg (x15, x15, x10)
W2...D1: 36kg (x12, x12, x12) - knackering
.......D2: 38kg (x12, x12, x12) - wow, hard!
.......D3: 40kg (x12, x12, x12) - breathless on last rep, perfect
W3...D1: 42kg (x10, x10, x10) - very hard. going to struggle increasing these
.......D2: 43kg (x10, x10, x10) - just hard
.......D3: 44kg (x10, x10, x10) - v hard
W4...D1: 46kg (x8, x8, x8, x8) - enjoyably hard
..Today: 48kg (x8, x8, x8, x8) - killer!
3. 60' Incline press
W1...D1: 26kg (x15, x14, .....) - military press, stopped because of back
.......D2: 28kg (x15, x15, x10) - incline press from now on, slight pain in L shoulder
.......D3: 30kg (x15, x15, x10) - L shoulder hurting, but not badly
W2...D1: 32kg (x12, x12, x12) - a little too easy, but L shoulder not perfect
.......D2: 34kg (x12, x12, x12) - L shoulder ok until last set, then ok after 4th rep
.......D3: 36kg (x12, x12, x10) - perfect, couldn't quite finish, L shoulder ok
W3...D1: 37kg (x10, x10, x10) - smaller increase than planned. felt ok. L shoulder ok
.......D2: 39kg (x10, x10, x10) - ok
.......D3: 41kg (x10, x9, x10) - v hard
W4...D1: 43kg (x8, x8, x8, x8) - hard
..Today: 44kg (x8, x8), 43kg (x8, x8) - nearly failed on set 2, set 4 much better
Comments
My back went weak after bench press and I could barely get up. It's the same injury that happened in December, which obviously hasn't healed. It went like that when I saw the physio last week after I stretched and extended my back backwards as far as I could. Maybe it's caused by a pinched nerve too - it's a very sharp pain. The hamstring issue is much better and once that's fixed, maybe that'll fix the back too. The physio's aware of it, so I'm not too worried about it for now.
The weights were pretty much max efforts today. I looked at my old 5x5 Friday back-off sets and 60kg x 9 is my bench max (at my current bodyweight, too), so 59kg x 4 x 8 kind of matches that. It sucks to have not made progress since then (December), but at least my upper body isn't regressing whilst my legs waste away.
I'll just carry on as per usual until I see the physio next week.
