Chewy's Strength Log

A place for vegan athletes from all levels and sports to keep their training journals.

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Re: Chewy's Powerlifting Log

Postby chewybaws » Mon Jun 27, 2011 6:05 pm

Chains/bands are way too expensive. Thing is, I'm moaning about not being able to lock out 5x202.5kg when my 5RM last cycle was only something like 185kg lol. I'll stay away from lift variations till I hit a brick wall.

4 weeks out

Mon 27th June 2011
Morning weight = 88.6kg

Squat
2x4x140kg
1x4x142.5kg

Bench
2x4x80kg

Barbell row
3x5x62.5kg

DB Bench
1x13x27.5kg DBs

Weighted plank
3x30s +10kg

The squats were slow but not a problem. Bench 2nd set was quicker than the first.
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Re: Chewy's Powerlifting Log

Postby Lordmuppet » Tue Jun 28, 2011 9:14 am

"I'll stay away from lift variations till I hit a brick wall."

this is also my attitude. Bought a ton of bands and barely use them :(

They are good for squats, resistance push ups when traveling though
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Re: Chewy's Powerlifting Log

Postby chewybaws » Fri Jul 01, 2011 1:45 pm

Now that I'm getting close to the comp I might actually add in some pulls from the blocks just to overload myself a bit get used to holding weights I will be at the comp. Worked well last time.

Wed 29th June 2011
Morning weight = 89.1kg

Front squat
1x5x40kg
1x5x45kg
1x5x50kg

OHP
3x5x37.5kg

Deadlift
2x4x185kg (belt)

Wide grip pullup
6,6,5

Weighted plank
3x30s +15kg

Deadlifts were slow as fuck, I'd even call the last one of each set a grinder. Not good, dunno wtf is going on. 2 bad deadlift weeks in a row. I was fucking about with my form and doing some deficits during the warmups.


Fri 1st July 2011

Squat
3x5x120 (belt)

Bench
3x5x60kg (paused reps on last set)
1x12x55kg (close grip)

Bodybuilder style BB rows
3x8x50kg

Hammer curls
8,5,3 each hand with 16.5kg DBs

Everything felt pretty comfortable, squats could've been easier but kinda tired and burnt out at the moment so not complaining. After bench was gonna grind out some heavy rack pulls but checked online for what my power rack is rated to and it's only 180kg which is no good. Might have been a blessing in disguise, my whole back (especially upper) is pretty fucked just now.

By bodybuilder style rows I mean not from the floor, back not quite as bent over, close underhand grip and pull to stomach (usually do barbell rows each rep off the floor, wide grip, overhand grip, bar touching chest).


I've had an array of nagging injuries recently that I haven't been mentionning because they haven't stopped me doing anything. Side of my right calf has been annoying me for about 4 weeks now or something (but getting better). Right forearm soreness came and went. Left ITB the last week has been TIGHT, and had a bad knee last week because of it. Lower back twinge comes and goes. And last 5 days my right wrist has been pretty sore. Thought it was going away but pretty bad again today.

It makes sense though, been spending a long time around the top hitting PBs. 2 more weeks of heavy training then I'll get a week off before the comp, just going to keep going full force.
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Re: Chewy's Powerlifting Log

Postby chewybaws » Mon Jul 04, 2011 7:30 pm

3 weeks out

Mon 4th July 2011
Morning weight = 89kg

Squat
3x3x152.5kg (belt) -pretty sure that's a 3RM

Bench
2x3x85kg (wrist wraps)
then 10 reps with 30kg DBs

Weighted plank
3x30s +20kg

Today was solid, really happy with it. Some reps on the squat were high but not fussed.

Recently my daily veg intake has been shocking. Basically half a bag of kale, and occasionally an avocado with dinner. And this has been for a pretty long time, throughout this cycle. Ordered loads with the shopping this morning and ate tonnes already today. Reason being that I've felt really bogged down recently.
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Re: Chewy's Powerlifting Log

Postby chewybaws » Wed Jul 06, 2011 8:56 pm

Wed 6th July 2011
Morning weight = 88.7kg

Deadlift
2x3x202.5kg

OHP
1x5x40kg
1x5x45kg
1x5x47.5kg

Front squat
1x5x40kg
1x5x50kg
1x5x60kg

Weighted plank
3x30s +25kg

Solid day. I really am feeling great just now, change in diet's giving me a serious boost in wellbeing. After 2 bad deadlift weeks I stopped trying to fuck about with my form, and the weights started coming up easy ;). I was watching the like of Konstantinovs and Tom Martin - big deadlifters with similar levers to myself. These guys lift with quite a rounded back, so I'm not stressing about it. I'm more likely to injure myself changing my form now at such high weights.

My last warmup, a single at 190kg absolutely flew up. Knew it was going to be a good day. Lockout in last rep of both sets were slow but knew I was getting them. Plank was easier than Monday's 20kg. Abs getting strong again. If I feel good Friday planning to do some pulls off the blocks.
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Re: Chewy's Powerlifting Log

Postby Lordmuppet » Thu Jul 07, 2011 6:33 pm

you mean a rounded upper back right? Eric Cressey and others recommend this. I've also heard the caveat, though, (which i subscribe to) that being able to round the upper without rounding the lower is quite an advanced technique and so if you aren't used to it you could just hurt yourself.

Me, I'm sticking with keeping the whole back straight till i hit the next big plateau and then I'll look into it.
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Re: Chewy's Powerlifting Log

Postby ninearms » Thu Jul 07, 2011 7:38 pm

Rounded upper back = easy off the floor, difficult lockout
Flat upper back = difficult off the floor, easy lockout

You pick your battle.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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Re: Chewy's Powerlifting Log

Postby chewybaws » Fri Jul 08, 2011 8:35 pm

I'll do a better evaluation after the comp. Last thing I'm doing just now is worrying about form. Everytime I've tried to fix something over the last 2 or 3 weeks it's screwed things up. Focus over the next week or 2 is just on the heavy weights going up.

Fri 8th July 2011

Squat
1x5x115kg
1x5x120kg (belt)
1x5x125kg (belt)

Bench
practiced some reps with a pause at the bottom (wrist wraps on all)
2x75kg
1x80kg
1x85kg

Deadlifts off the blocks
I didn't measure but bar was approx. 18" higher than normal (will check this on monday)
1x5x170kg
1x5x200kg (belt on from this point)
1x3x210kg
1x3x220kg
1x3x230kg
1x1x240kg

Close grip bench finisher
Set 1 - 5 reps of each on 4 board, 3 board, 2 board, 1 board - 55kg
Set 2 - 5 reps of each on 1 board, 2 board, 3 board - 55kg (racked it after this, was supposed to do 5 with 4 board as well)

Hammer curls
2x10x15kg DBs (each hand)

Might regret the deads off the blocks (got carried away), back is heavy stiff after them. See how it is tomorrow. Happy with the numbers though. Held 240kg for at least 7 or 8 seconds. Grip failure's not going to be a problem in the near future.
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Re: Chewy's Powerlifting Log

Postby chewybaws » Mon Jul 11, 2011 8:35 pm

2 weeks out

Mon 11th July 2011
Morning weight = 88.6kg

Squat (belt on all sets)
1x1x155kg
1x2x162.5kg (+5kg PB)
1x1x165kg (+7.5kg PB)

Bench (wrist wraps for all)
1x2x90kg (+2kg PB)
1x1x90kg

DB bench
1x8x32.5kg DBs

Chins
8 (all from dead hang)

Squats, warmed up bar a few times then 70/100/120. Was coaxed into jumping to a single at 145kg. And for the first time ever I lost my balance forward. I didn't stay tight on the way down and leaned forward a bit and I'm guessing when I went to push out the bottom all the energy went forward. So had to take a step forward on one leg to balance and just racked it. Immediately took it again. Not a great start to the day I'm supposed to be attempting a PB for the first time sence February.
After that disaster took an extra warmup rep at 155kg. Slow but at least it went up in a straight line lol. Got my fucking head straight and doubled 162.5kg first rep slow, 2nd rep slower. Old max 157.5kg single at my first comp. Legs felt wobbly after I finished.

So I get told to take 165kg. What happens when I push out the bottom of the rep, the fucking belt slides up the front of my belly and I basically had to grind it out raw. Genius here must have put it in one hole too slack. 7.5kg PB - can't complain.

Depth felt in today, no-one said I was high.

Was expecting better on bench. PB nonetheless and controlled it fairly well.

Lots of stupid mistakes today but it's actually working as a confidence booster. If I can pull that off in a day where mistakes are made and not feeling strong, what else have I got in the tank :)
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Re: Chewy's Powerlifting Log

Postby vegan hal » Mon Jul 11, 2011 10:22 pm

i've done the fall forward thing before. yeah best to rack it, gain composure and start over. the belt thing is weird. a bit scary... great job though ll around.

"2 weeks" til your comp right?
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Re: Chewy's Powerlifting Log

Postby chewybaws » Wed Jul 13, 2011 8:46 pm

Yep! With BDFPA.

Wed 13th July 2011
Morning weight = 88.8kg

Deadlift (all with belt)
1x1x200kg
1x2x215kg (2RM)
1x1x215kg (failed a second)

OHP
1x5x40kg
1x5x45kg
1x5x50kg

Weighed plank
3x30s +25kg

Not much to report. Felt good today, still struggling with lockout. Lower back caves too early. Anything after the first rep I get to lazy to get into position. Need to work on this after comp. Can't complain though, decent numbers.
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Re: Chewy's Powerlifting Log

Postby JP » Thu Jul 14, 2011 9:03 am

strong double!
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Re: Chewy's Powerlifting Log

Postby chewybaws » Fri Jul 15, 2011 8:11 pm

[quote="JP"]strong double!
Cheers man!

Fri 15th July 2011
Morning weight = 89.3kg

Squat (no belt)
1x5x115kg
1x5x120kg
1x5x125kg

Bench (pause rep practice)
1x3x75kg
1x1x82.5kg
1x1x87.5kg (pause rep PB, slow.)

Barbell rows
3x5x65kg

Close grip bench finisher
Set 1 - 5 reps of each on 4 board, 3 board, 2 board, 1 board - 50kg
Set 2 - 5 reps of each on 1 board, 2 board, 3 board, 4 board - 50kg

Hammer curls
10 each hand with 17.5kg DBs
4 each hand with 20kg DBs

Squats were kinda tough, was tired. Wasn't expecting bench pause rep at 87.5kg to be THAT hard. One of my slowest reps ever. Arms were heavy pumped by the end of workout.
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Re: Chewy's Powerlifting Log

Postby chewybaws » Mon Jul 18, 2011 7:24 pm

1 week out

Mon 18th July 2011
Morning weight = 88.3kg

Squat (with belt)
1x5x120kg
1x2x140kg
1x1x152.5kg

Bench
1x2x75kg (pause at bottom)
1x1x82.5kg (pause at bottom)
1x12x65kg (touch&go)

Barbell row
2x5x70kg
1x7x70kg

Lifted what I think will be my openers on squat and bench. 140kg was a bit wobbly but 152.5kg was solid and easy. No problems with bench. Strong barbell rowing. Just light stuff and stretching on wednesday and that'll be me till the comp on Sunday.
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Re: Chewy's Powerlifting Log

Postby vegan hal » Mon Jul 18, 2011 8:28 pm

nice!! 1 week. i'm stoked for you buddy.
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