Awesome workout man and journal, You made some awesome gains, this journal has expired me to start single factor. Keep up the good work man.anotherbutters said:Week 14, Monday
Bodyweight: 80.5kg/177lb (target: 177lb)
To summarise the changes to my workouts, I'm switching to 3x3 on Monday's rows and 2x3 on deadlifts. Everything else remains the same.
1. Freeweight back squats (kg)
bar x 18 ........ warmup
40 x 9 ........... warmup
60 x 5
70 x 5
80 x 5
90 x 5 ........ should have been 92.5 but forgot
105 x 5 ....... up 2.5 ......... (231lb) ........ PR!
2. Bench (kg)
bar x 9 .......... warmup
30 x 9 ........... warmup
47.5 x 5
52.5 x 5
58.5 x 5
63.5 x 5
72.5 x 5 ......... up 1.5 ......... (160lb) ........ PR!
3. Row (kg) (switched to 3x3)
30 x 9 .......... warmup
40 x 3
50 x 3
57.5 x 3 ...... (current 5RM = 60/61)
57.5 x 3
57.5 x 3
50 x 8
4. Abs - planks
20 secs per side (right, front, left), total 2 min 54 secs
Comments
Squats - ooh, these were hard! I was stalling half way up on the top set and only just got the PR. I lent forward a bit and had to do a bit of a GM to finish it. Is that a natural reaction to recruit other muscles because I didn't intend it? I might add 2.5kg on Friday for the triple and if it's hard, drop back to 1kg on Monday just to keep the increases coming.
Bench - I found out today just how much air I can expell in one go. These were closer than close. The third rep on the final set wasn't going up, but I managed it and pulled two more reps out of the bag. Tada!
Rows - I switched to 3x3 today. Nothing much to report. I stood up a little bit, but it wasn't much. I'll increase this weight independently of Friday's workout, which I'll be keeping in the same format but dropping the weight back to 60kg.
Abs - planks again. Managed them for a bit longer today. They're a bit boringMore of an exercise in endurance than strength. I intended doing a few more of them, but again, the thought of finishing the workout was much more appealing. Maybe I should do some crunches first and finish with planks.
It's all good.
anotherbutters said:Thanks young_squatter, I'll remember one that for a while
I'm sure I could jump into the DF right now and make gains, but there seems to be a big void like you say in between SF and DF that I want to explore. There's lots of info on how to break through plateaus, but how to put that into a program is still a bit wooly for me.
What I have in mind is to keep the SF as the basis of my workouts, only deviating when I plateau. And then when I plateau on the other thing I'm trying, I'll return to SF. That's about as much of a plan as I have.
anotherbutters said:Week 14, Wednesday
Bodyweight: 80.5kg/177lb
It's getting worse!
1. Light freeweight back squats (kg)
bar x 18 ....... warmup
40 x 9 .......... warmup
60 x 5
70 x 5
80 x 5
80 x 5 ........... no change .......... (176lb)
(4 sets)
2. Deads (kg) switched to triples
50 x 9 .......... warmup
75 x 4
85 x 3
100 x 3 ........................... hook grip (new to this)
115 x 2 ........................... hook (ouch my thumbs)
130 x 3 .......... (286lb) ..... hook (wow)
130 x 3 ........................... mixed hook (for a laugh)
100 x 8 ........................... hook, solid
3. Military Press (kg)
bar x 9 ......... warmup
31 x 5
33.5 x 5
36 x 5
41 x 5
47.5 x 4 ........ no change ............... (105lb) ......... FAIL - annoyed!
50 x 1 .......................................... (110lb) ..... to cheer me up
4. Pullups tried for 8x3, strapless for first time
BW x 3 x 4
BW x 2 - tried 1" wider grip and could barely do 1 rep, switched back but failed 3rd rep
BW x 3 - form getting worse
BW x 2 - terrible, annoyed
Quit - didn't try 8th set.
Comments
Deads - I actually enjoyed deads today, for the first time in a long while. I noticed in Starting Strength that the hook grip is done with the middle finger over your thumbnail. Whenever I've tried it before, I must have only wrapped the index finger over and never found it secure. Wow, what a difference with the middle finger though! Grip at 100kg was solid. 115 was solid for the first two reps, then it opened up and I had to drop it quick before locking out on the first 130kg set. The weight felt ok, so I would have got it. Then tried mixed and hook for a laugh. Felt wierd, but reasonably solid. Hook grip was solid at 100kg for the 8 rep set - I didn't have to adjust my grip throughout the whole set. Downside is that my thumbs hurt as I type this, so I'll let you know what colour they are tomorrow
Military - I really expected to get this PR but I took a deep breath after the 3rd rep and it all fell apart. I was pretty annoyed at not getting it, so I tried and got a single at 50kg just to cheer me up.
Pullups - these felt solid to start with. I've been using straps up to now and tried without today - grip was solid, so I won't use the straps again. I tried a slightly wider grip on one set, each hand 1" further out and it made it a lot harder than I imagined. I completely messed up after that and threw in the towel early, becoming increasingly frustrated.
So, I'm stalled on military and pullups, and on Monday my bench PR was a miracle and the squat PR was very hard. I want to play a different game now
The idea of carrying on the ordinary SF 5x5 set/rep scheme for the lifts that haven't stalled is no longer an option because everything's stalled. I'm not sure what to try next, but I'm definitely going to deload. I've decided to do some light, high rep work next week, nowhere near failure and with low overall load. I need a break.
This was not an awesome workout
anotherbutters said:
Are you on acycle?anotherbutters said:
Anthrax Invasion said:Butters, it's lactate. The high rep flushes the joints and connective tissues with lactate, coming from the build up of lactic acid. Not lactose. That's from milk.
People suck sometimes, but it's entertaining.
workout off until tomorrow.
That's what weeks off are for, right?
You might have to pass 180 again in a when the water retention from those high-sodium meals comes down a bit, though.
Please Scroll Down to See Forums Below Rolling 8 week progress (percentages):
weeks squat bench dead military row
-----------------------------------
1-9 - 23 20 29 22
2-10 - 14 15 28 19
3-11 - 15 10 27 18
4-12 - 12 8 26 15
5-13 - 14 6 21 13
6-14 - 14 6 19 10week bodywt squat bench dead military row
-------------------------------------------------
1 72 83 55 110 33 48
2 72 88 60 115 34 50.5
3 73 90.5 61 120 35.5 51.5
4 73 93 62.5 122.5 36.5 53
5 74 50 63.5F 125 38 54
6 75 60 63.5 127.5F 38.5 55.5
7 76 80 65 127.5 40 56
8 76.5 85 66 130 41 57.5
9 77 90 67.5 132.5 42.5 58.5
10 78 92.5 68.5 135F 43.5 60
11 79 96 70 135F 45 61
12 79.5 100 71F 135F 46 62.5F
13 80 102.5 71 125 47.5F 62.5F
14 80.5 105 72.5 130x3x2 47.5F 57.5x3x3
15 81.5 ---------- week off ------------
>> proposed:
16 102.5 71 130x3x2 45 57.5x3x3
17 105 72.5 132.5x3x2 46 58.5x3x3
18 107.5 73.5 135x3x2 47.5 60x3x3
All weights in kg for 5 reps. F = fail.
I switched to power cleans for my second run of the 5x5 and for very similar reasons to what you mentioned a post or so back. I was getting frustrated at not being able to judge accurately whether I'd actually beaten a previous performance on the bent rows. As soon as you introduce a bit of body movement then you have to wonder how much body movement you are throwing in. You're left with the choice of counting any body movement as a fail or just accepting that body movement is inevitable and just keep working at increasing the weight moved.anotherbutters said:I've wondered about power cleans. Damn, where was it I read it... Something about the more dynamic, faster movements like PCs having more carryover into slower movements like deads than the other way around.
True, I have Starting Strength. Hmm, aha, that's where I read it
I kept saying "ok, that's it", but then I'd increase the poundage and do 'just one more set'.
So now I realise what I wrote the other day is wrong. From madcow's replies to me in this thread, I now realise the bleedin' obvious - it's the progressive increases in weight that drives strength, not the setting of PRs every week.anotherbutters said:
week bodywt squat bench dead military
-----------------------------------------
12 79.5 100 71F 135F 46
13 80 102.5 71 125 47.5F
14 80.5 105 72.5 130x3x2 47.5F
15 81.5 (week off)
>> proposed: (2x3)
16 97.5 68.5 127.5 42.5
17 100 70 130 43.5
18 102.5 71 132.5 45
19 105 72.5 135 46blut wump said:
I don't know. Four weeks isn't long. Whatever you do would have to have the weights and load selected carefully to run straight off the back of your Korte.Jim Ouini said:
It's easy when you're doing 5x5blut wump said:
. I was surprised no-one commented during my Korte that I always wrote it out unless sets and reps were equal.
)
Is it you? You look like a young bill gates Bring back the pooch!
You read my mindblut wump said:
anotherbutters said:
Nope. Might have caught it earlier. Still this is likely a lot more than you are used to with only 1 top set. It will have a noticable effect. Better to warm up faster, handle your heavy weight and then back off if you need extra volume. If you fatigue yourself before working with straight sets it's no good.anotherbutters said:
I'm not sure whether doing military press will be pushing it.
)
). I had such a bad stitch after the second set I couldn't carry on! At least it's not something that can produce an injury. I quite enjoy cardio, especially when I can see myself make progress. I'll take it easy on Thursday. Today's the first time I've been on the rower for about 6 months.
.
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