Kib's Numbers - Training Log

[KIB]

Fri. Sep. 25/09

Squats: 115kg 5x5
OHP: 50kg 5x5, 45kg 3x5
DL: 150kg 1x5, 130kg 1x5
Pulls: 10/7/7
CR: 220lb 6x15
AWR: 193cm 5x5
BW: 194.5lb / 88.41kg

Good workout!
Squats: Boom-boom. Took my 2 minutes between sets this time.
OHP: The last set was the best form.
DL: After watching Mouse @ 200kg, these couldn't give me any trouble, and they didn't. Popped up nicely.
Pulls: Better than last time (10/5/6).
CR: Going to change these to 5x10 from now on. Getting heavy.
AWR: These hurt my elbows today for some reason. Going to have to watch that.

Picked up some Vera's Burgers on my way home to get fed. Added cheese and bacon and beer at home. Damn!

@Guru: Well, it was a low-volume day, and with only one set at the top of the pyramid, it was light! Thanks for the props with the PC and dips. I'm looking forward to 60+ in the PC, but I know that's going to take it out of me. I'll see if I can keep adding another dip each time and try to crack that 50. Thanks for tipping me off to the goal!

@Mouse: I better keep thinking this stuff is light if I want to hit 165. I see in my notes I did a single DL at 165 on July 8. I put the wrong plates on the bar (should have been 155). So I know I have at least lifted 165 once. I've got to get there in the squats, though, not only the DL!

@Saukkis: The quads are big, sure, but the glutes and adductors really increased in size on this program. If I walk a long way I have to choose my underwear carefully or I'll get chaffed in the upper inner thigh!

@GKW: Yeah, trying to pack on the muscle to catch up with our leaders. Going to have to plan the volume carefully from here on out. Maybe no more assistance exercises on Wednesdays. Keep Monday high-volume and push for PRs on Fridays.

[Buffalo150]

Kib-

That's a nice start on the Cleans.

Questions:
1) Are you feeling any effects on your elbows.
2) Do you have bumper plates, if not how are you handling the bar on the way back to the floor.

-Bflo

[KIB]

@Bflo: There are bumper plates at the gym and a 2" mat, but we can't drop the bar at all. I flip the bar down to the thighs and do a brisk DL drop from there. It hasn't been an issue so far if I do it right, although maybe that is where the elbow stress is? I'll check this next time.
The AWR can stress the elbows if you try to lock them out, I find. I keep them flexed hard at just shy of lock-out. Even still, that is where I felt the pain a little today. It's not usually painful at all. Maybe it's the PC?

[Buffalo150]

Kib-

Last fall, I think (I'm not sure about the timing), I was working in some Hanging Cleans and had worked up to mid 100's (lbs). As I did not have "bumpers", nor a proper floor, I was forced to bring the bar back to the thighs and DL to the floor (same as you). I started to experience my elbow issues about the same time.

I think the flip from the shoulders to the knees is somewhat stressful on the elbow as you're decelerating the bar.

I may have jumped the weights too quickly as well and my musculature was not up to snuff.

Anyway FWIW...

It's still a great exercise to engage in.

-Bflo

[Buffalo150]

Kib-

re: 5/3/1

Should have posted this here for you...

http://www.tmuscle.com/free_online_arti ... e_strength

-Bflo

[holvoetn]

What happened to the kib-a-mid ?

Good WO.
Be careful with that elbow, you should not feel pain when doing AWR.
Interested to know as well if power cleans and the way you do them have something to do with the pain ...

[mjh]

Nice lifting KIB. Good to see you're still mental enough to go straight sets! I had a quick look at page 1 of this log, and it's hard to beleive it's the same guy! Inspirational.

[Mouse]

Squats: 115kg 5x5
OHP: 50kg 5x5, 45kg 3x5
DL: 150kg 1x5, 130kg 1x5
Pulls: 10/7/7
CR: 220lb 6x15
AWR: 193cm 5x5
BW: 194.5lb / 88.41kg

Good workout!

Somehow your WOs always seem to amaze me. You always seem to get so much done.
Great work especially those squats and deads.

[helm]

Squats: 115kg 5x5
OHP: 50kg 5x5, 45kg 3x5
DL: 150kg 1x5, 130kg 1x5
Pulls: 10/7/7
CR: 220lb 6x15
AWR: 193cm 5x5
BW: 194.5lb / 88.41kg

Good workout!

Somehow your WOs always seem to amaze me. You always seem to get so much done.
Great work especially those squats and deads.

and the OHPs - impressing!

[KIB]

Mon. Sep. 28/09

Squats: 5x40/60/80/90/100/110/120kg, 1x130kg
5x120/110/100/90kg, 10x80kg

BP: 75kg 5x5, 85kg 5/3/3
PC: 55kg 5x5
BBRow: 65kg 3x5
Dips: 20/15/15
AWR: 193cm 5x5
BW: 195.5lb / 88.86kg

Squats: A top-heavy pyramid. I really wanted to try 130kg because it has been so long. I was grinning all the way through the rep and had to laugh because it popped up pretty easily. Looking forward to clearing 5x5 at 130 in a few weeks.
Here's a thing with squats that I'm going to have to deal with. I can feel the pale echos of my funny little back problem coming on as the weights get heavier. I know from experience that it will get worse with more time under big loads so I think I'll have to plan carefully how to get the work done with as little aggravation as possible. Very frustrating.

BP: The assistance work was tough today. I felt some twisting in the back, trying to compensate for the left side, so kept the reps low.
Dips: Finally got my 50! I think I'll move to weighted dips for a while, aiming for 3x10.

@Bflo: Thanks for the 5/3/1 link. Makes a lot of sense now. I don't know what my 1RMs are for any lifts right now. I'll keep on 5x5 for a while longer. I was very cautious with the elbows on today's PC. Tried taking the weight with the body a lot more. Felt better. Thanks for the input!

@H: No pain on AWR today. Maybe it was just a one-off, or maybe the new cushioning of the PC drop helped. My pyramids are for days when I don't attempt a new 5x5.

@MJH: Always a pleasure to hear from you, pal! Thanks for the good words. I took a look through my early work, too, and I had a bit of a shock. I've been going along under the assumption that I cleared 137.5kg on the squat for 5x5, but according to my own log, I did NOT! I cleared 135kg for 5x5 and later did a set of 5 at 137.5kg. Somehow I have managed to mix them together in my head. Pretty embarrassing. First thing I did was change the numbers in my sig. Apologies to anyone I may have told the wrong numbers to. But stay tuned because 140kg for 5x5 is the goal

@Mouse: Thanks, man. Means a lot coming from you with your recent huge gains and progress. I'm actually getting caught up to previous working weights and starting to feel the burden of a big workout. Going to have to start thinking about ways to lighted up, maybe moving assistance work to Wed and having Mon and Fri be big days of just basic lifts. Not sure yet. Or maybe 3x5 is what's called for...

@Helm: I'm glad to be making progress on the OHP these days. I really feel that my form is better.

[helm]

50 dips! woohoo! coming up: 50 dips with 20kg, right?

I hope you can repress the back problem from coming back or at least keep it to a minimum. do you know what causes/caused the problem, so you can work on the underlying cause? (don't remember if you posted it)

[KIB]

Fri. Oct. 02/09

Squats: 120kg 5x5
OHP: 52.5kg 5x5, 45kg 3x5
DL: 155kg 1x5, 135kg 1x5
Chins: 10/8/8
CR: 240lb 5x10
AWR: 193cm 3x10
BW: 194lb / 88.18kg

A good day!
Nice to clear the squats so quickly.
OHP took concentration but got done.
The fist time I tried to DL 155 was Jan 28. I didn't clear 1x5 until Mar 20. This was my first attempt since then and they went up smoothly. On the third rep my arms swung a little out in front but I got my ass lower for reps 4 and 5 and all was sweet.
I even improved my chins by 3 reps over all!

@Helm: Thanks! 50 dips with 20kg would be amazing. Have you seen what atypical is doing on dips these days? Madness. The back thing is, I'm pretty sure, a result of heavy weight on the shoulders and an uneven tightness when racking the bar. I notice that when I step in to rack the bar I usually step with left foot first. When I bring my right foot forward, I don't spread the weight between both feet evenly and end up racking one side before the other. I'm trying to undo this by switching up which foot goes first and racking both sides of the bar at the same time. No pain today, though, which is very nice.

[Buffalo150]

Kib-

Don't get lazy un-racking and re-racking the bar...it's the little things that get you hurt.

-Bflo

[guru]

Nice chins KIB.

[StevieD]

Wow Kib some very impressive lifting! Good to see 50+kg on that OHP. How do you find the AWR compared to the dragonflags? I'm just trying to build up enough ab strength to do 1 dragonflag . F, hantastic work man, keep it up. Sorry to hear that back is giving you some trouble still.