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anotherbutters
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Ah, I keep forgetting the raise your chest bit!
Another Single Factor 5x5 Journal
- Thread starter anotherbutters
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@ 'you guys'
anotherbutters
New member
Argh! Bodyweight's back down to 75kg (should be 77.5)! Even at 700-800 calories, those shakes just don't leave me feeling full for long.
anotherbutters
New member
When I started increasing the amount I ate, my little gut-workers just seemed to run faster and burn it off, the little blighters. I had to get above 4,000 calories before there were some left over for the little muscle-builder-workers.
I already think I was a little conservative with the diet I posted yesterday. I downed a litre bottle of milk this afternoon just to keep me topped up, which is another 500 calories.
I already think I was a little conservative with the diet I posted yesterday. I downed a litre bottle of milk this afternoon just to keep me topped up, which is another 500 calories.
anotherbutters
New member
Week 9, Wednesday
As you know, my diet's been a bit inconsistent recently and I've not been putting on weight as planned. I guess that means not much muscle building has been happening. And none of us expected these gains to carry on at the rate they were, did we? I've been piling weight onto my deadlift week after week like I have no respect for it.
But... those gains haven't stalled! Nope, not only did I set three PRs today, but I also did a single at 140kg (308lb) deadlift, just for Jim. Today, anotherbutters ruled the little gym that is his dining room. Today, I kicked ass
1. Light freeweight back squats (kg)
bar x 18 (warmup)
40 x 9 (warmup)
60 x 5
70 x 5
75 x 5
75 x 5
75 x 5
2. Deads (kg)
50 x 9 (warmup, down 10kg)
75 x 5
85 x 5
100 x 5 (overhand)
115 x 5 (one overhand, four mixed)
132.5 x 5 (up 2.5, mixed grip, no straps, chalk) ------ PR!
3. Military Press (kg)
bar x 9 (warmup)
27.5 x 5 (up 2.5)
30 x 5 (up 2.5)
32.5 x 5 (up 2.5)
35 x 5 (up 2.5)
42.5 x 5 (up 1.5) ------------ PR!
4. Pullups
BW x 4 (+1 partial rep) --------------- PR!
BW x 3 (+2)
BW x 2 (+2)
BW x 3 (+1)
BW x 3
(partial rep = chin just under the bar)
Comments
I found squats heavy at 70kg last week, but went up to the 75kg weight for today (light day), without any worries.
I started deads off with a lighter warmup than usual and it felt better, so thanks for the tip BW. My mixed grip was failing on the final rep of the 4th set, even with chalk, which was a bit worrying. On the top set, my grip was solid for the first 3 reps, which surprised me, then started to fail on the last two. I didn't quite lock out on the final rep and tried to bump the bar up, but couldn't, so I settled for almost locked out. I'm pretty sure my legs were locked out, but I couldn't quite get my back to sit back into the groove, if you know what I mean. I dropped the bar when I was putting it down, but it was only about an inch at the most.
Last week, I really thought 130kg was my limit and would become a sticking point, but with my grip being solid for the first three reps today, that made the lifts feel better, and I'm no longer worried about having reached a sticking point. Today felt no harder than last week (still just 'incredibly' hard). I'm looking forward to trying 135kg next week, which is just shy of 300lb. It still scares the crap out of me, but I'm looking forward to it all the same
Oh yes, and I attempted and very nearly got 140kg for a single. I used straps because I was more concerned with getting the lift, not my grip strength. I didn't quite lock out my back, but it was very close. I didn't want to bump the bar up because it felt like I was compressing my lower back in a bad way. Jeez, I'm supposed to be doing that for reps in 3 weeks! BTW, apart from a few microplates I bought a couple of months ago, 140kg is all the weight I have, so I actually had nine plates on the bar today I've ordered some bumper plates, which arrive on the next ship in from some land far, far away in 2-3 weeks. 200kg plus the bar should keep me going for another year or so.
I did a bigger increase on military press than last week, simply because that's the smallest increase I can make with my plates. I have to alternate between 1kg and 1.5kg increases week by week, so I make the same increases on military as I do on bench and rows, even though the weight is less on military. I also bumped up the warmup sets because I found them too easy last week. The top set was hard today, but I managed it. No sticking points. This is fun
I managed 5 reps (ok, 4 reps with one partial) on pullups, which is a PR. I think my strength must have gone up a little, but my weight's about the same or lower than last week, which helps. I worked out in the morning again and was late for work again, so I didn't have time to do any more sets.
Today, I'm a happy man!
As you know, my diet's been a bit inconsistent recently and I've not been putting on weight as planned. I guess that means not much muscle building has been happening. And none of us expected these gains to carry on at the rate they were, did we? I've been piling weight onto my deadlift week after week like I have no respect for it.
But... those gains haven't stalled! Nope, not only did I set three PRs today, but I also did a single at 140kg (308lb) deadlift, just for Jim. Today, anotherbutters ruled the little gym that is his dining room. Today, I kicked ass
1. Light freeweight back squats (kg)
bar x 18 (warmup)
40 x 9 (warmup)
60 x 5
70 x 5
75 x 5
75 x 5
75 x 5
2. Deads (kg)
50 x 9 (warmup, down 10kg)
75 x 5
85 x 5
100 x 5 (overhand)
115 x 5 (one overhand, four mixed)
132.5 x 5 (up 2.5, mixed grip, no straps, chalk) ------ PR!
3. Military Press (kg)
bar x 9 (warmup)
27.5 x 5 (up 2.5)
30 x 5 (up 2.5)
32.5 x 5 (up 2.5)
35 x 5 (up 2.5)
42.5 x 5 (up 1.5) ------------ PR!
4. Pullups
BW x 4 (+1 partial rep) --------------- PR!
BW x 3 (+2)
BW x 2 (+2)
BW x 3 (+1)
BW x 3
(partial rep = chin just under the bar)
Comments
I found squats heavy at 70kg last week, but went up to the 75kg weight for today (light day), without any worries.
I started deads off with a lighter warmup than usual and it felt better, so thanks for the tip BW. My mixed grip was failing on the final rep of the 4th set, even with chalk, which was a bit worrying. On the top set, my grip was solid for the first 3 reps, which surprised me, then started to fail on the last two. I didn't quite lock out on the final rep and tried to bump the bar up, but couldn't, so I settled for almost locked out. I'm pretty sure my legs were locked out, but I couldn't quite get my back to sit back into the groove, if you know what I mean. I dropped the bar when I was putting it down, but it was only about an inch at the most.
Last week, I really thought 130kg was my limit and would become a sticking point, but with my grip being solid for the first three reps today, that made the lifts feel better, and I'm no longer worried about having reached a sticking point. Today felt no harder than last week (still just 'incredibly' hard). I'm looking forward to trying 135kg next week, which is just shy of 300lb. It still scares the crap out of me, but I'm looking forward to it all the same
Oh yes, and I attempted and very nearly got 140kg for a single. I used straps because I was more concerned with getting the lift, not my grip strength. I didn't quite lock out my back, but it was very close. I didn't want to bump the bar up because it felt like I was compressing my lower back in a bad way. Jeez, I'm supposed to be doing that for reps in 3 weeks! BTW, apart from a few microplates I bought a couple of months ago, 140kg is all the weight I have, so I actually had nine plates on the bar today
I've ordered some bumper plates, which arrive on the next ship in from some land far, far away in 2-3 weeks. 200kg plus the bar should keep me going for another year or so.I did a bigger increase on military press than last week, simply because that's the smallest increase I can make with my plates. I have to alternate between 1kg and 1.5kg increases week by week, so I make the same increases on military as I do on bench and rows, even though the weight is less on military. I also bumped up the warmup sets because I found them too easy last week. The top set was hard today, but I managed it. No sticking points. This is fun
I managed 5 reps (ok, 4 reps with one partial) on pullups, which is a PR. I think my strength must have gone up a little, but my weight's about the same or lower than last week, which helps. I worked out in the morning again and was late for work again, so I didn't have time to do any more sets.
Today, I'm a happy man!
anotherbutters
New member
A really tiny knee bend followed by a bit of thrust from the legs. Just to give a little bit of momentum so I can get the bar high enough that I can get my back back.Jim Ouini said:
I don't think it's a good thing to do though as I'm probably setting myself up for injury, so I only ever do it once when I try it. Maybe it's an issue with form that only manifests itself on the really heavy lifts when a bit of fatigue has set in.
What's considered a successful lift in competition? Knees locked out? Or does your back have to be set back somewhat? I feel like maybe my shoulders are too far forward.
blut wump
New member
You'd fail in a competition. Any knee rebend or 'hitching' is a fail. This is usually an indicator that it's not generally a safe thing to be doing.
'Starting Strength' p130: "The deadlift is not finished until the shoulders are back and the chest is up", also: "The bar is locked out by lifting the chest, pulling the shoulders back and bringing the knees, hips and lumbar spine into extension simultaneously".
You might be getting to the stage where it can help a lot to bring your hips strongly into the movement as the bar passes your knees. Thrust with the hips and pull back (not up) with your traps. It can add speed at the top and more than once in the Korte I felt concern for my delicate bits.
You might also need to think about adding Power Shrugs into your workouts as an assistance exercise if you feel that you've identified a weakness. Before this gets over-analyzed, though, see what next time brings and whether you really do have a weakness.
'Starting Strength' p130: "The deadlift is not finished until the shoulders are back and the chest is up", also: "The bar is locked out by lifting the chest, pulling the shoulders back and bringing the knees, hips and lumbar spine into extension simultaneously".
You might be getting to the stage where it can help a lot to bring your hips strongly into the movement as the bar passes your knees. Thrust with the hips and pull back (not up) with your traps. It can add speed at the top and more than once in the Korte I felt concern for my delicate bits.
You might also need to think about adding Power Shrugs into your workouts as an assistance exercise if you feel that you've identified a weakness. Before this gets over-analyzed, though, see what next time brings and whether you really do have a weakness.
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