Chewy's Strength Log

[chewybaws]

Pretty much for the same reason I don't do touch&go deadlifts, so every rep's the same.

[chewybaws]

Mon 10th October 2011
Bodyweight = 84.6kg

Deadlift
3x6x160kg (with belt)

Romanian Deadlifts
5x10x80kg

Leg Press
5x10x130kg

Cable Crunches
5x10x32.5kg

Got deadlifts on cam, might upload later. Was pretty tough going today, kept my back pretty solid though. Worst 2 reps were the end of the 2nd set.

I'm losing weight stupidly quickly just now, need to pull my finger out.

[chewybaws]

Wed 12th October 2011

Bench
2x5x67.5kg
1x7x70kg

DB Bench
4x8x25kg DBs

T-bar Rows
5x10x45kg (only 42.5kg on the 2nd set due to loading error)

Tricep Pushdowns
10,10,10,9,7 x12.5kg

BB Curls
3x10x20kg

My standard bench has felt weak this week and last, maybe cause it's because I'm doing multiple top sets now. It just doesn't feel comfortable at the moment. DB Bench was self spotted, since I joined the club I just got into position and had a couple of guys hand me the DBs but wanted to try getting them up myself today. Went quite smoothly I guess.

[chewybaws]

Fri 14th October 2011

Squat (with belt)
2x3x132.5kg
2x3x135kg

Sumo Deadlift
5x5x115kg

Good Mornings
4x8x72.5kg

BB Rollouts
5x6

Aim was to go deep on squats. Leaving shit stains on the platform!


Sun 16th October 2011
Bodyweight = 84.8kg

Speed Bench
8x3x60kg

OHP
2x3x42.5kg
1x9x42.5kg

Chins
11, 9

Floor Press
4x8x50kg

Some inverted rows to finish.


Eating been solid since Monday, back on a plan to get into the swing of things. Reduced sugar intake, not much fruit there, upped the leafy greens. 3500kcal on the 3 off days, over 4000kcal on workout days.

[JP]

4000 is good going mate would be nice to see your typical days food intake, maybe on the bulkers corner thread?

[vegan hal]

nice squat depth Chewy!! (something I'm having issues with.)

[chewybaws]

Mon 17th October 2011
Bodyweight = 85.1kg

Deadlift
1x6x165kg (belt)
1x1x165kg (no belt)

RDL's
5x10x82.5kg

Leg Press
5x10x135kg

Plank
3x30s +25kg


Wed 19th October 2011

Bench
2,2,3 x77.5kg

DB Bench
8,8,7,5 x 27.5kg DBs

T-Bar Rows
10,10,9,10,8 x 47.5kg

Close grip Incline Bench
5x10x35kg

BB Curls
15,15,10 x 20kg


Fri 21st October 2011

Squat
4x5x105kg (no belt)

OHP
3x5x45kg

Deadlift
3x5x150kg (no belt)

Attempts at shrugs and power shrugs


Right so Monday everything fell to shit, for the life of me I couldn't keep my back straight but the real problem was the bar was leaving my leg for some of the pull making it not only inefficient but could be dangerous. Was planning on doing a few sets but the first was so ridiculously hard and uncomfortable. RDL's/leg press were quite easy.

Wednesday bench was really hard, the plan was to take a heavier week and do some doubles to get used to a heavier weight, which was kinda stupid cause everything's felt heavier than it should recently, this day was no different.

Friday I just wanted a day where I could ease my way into my old deadlift form (shins almost vertical, round back), squat without trying to hit ridiculous depth and no messing about with cameras or being a form nazi. Had a really fun workout, last 2 sets of press felt really solid, speed on squats/deads were rapid.

I think Thursday I went up to 105kg for a set of 5 or 7 on deads just to test old form, and Saturday I ramped upto 135x5 and 145x3 trying out the konstantinovs deadlift. Felt alright but would take quite a while to master. I round my upper back on my normal form on deads as it is but that amount of rounding feels like my scapulas going to come loose and my arms will just pop out lol.


Food went to shit again, need to eat stuff I enjoy so going to try this diet starting today (monday) - http://www.veganfitness.net/viewtopic.php?f=2&t=23344

And as far as training goes. Not been deadlifting with my normal form, been pussyfooting about with sub-optimal weights trying to go ass to grass on squats and lost strength on bench. So going on a good old peaking program one of the coaches came up with at the powerlifting, going to be training with the lads again, less sets and heavier assistance, more focus and sets on the powerlifts. Pretty much going back to a similar cycle that led up to my first comp. Will be 10 weeks starting at 6s and working down to heavy doubles for the last week.

New 10 week Cycle

Mon 25th October 2011
Bodyweight = 83.8kg

Squat (no belt)
4x6x112.5kg
1x10x112.5kg

Bench
4x6x60kg
1x10x60kg

BB Rows
5x5x60kg

Dips
8,8,11

Plank
30s +25kg
30s +30kg
30s +35kg

Glad I'm doing more volume of Squats/Bench. Started finding my bench form at about set 4, settled into it a bit. Rows, back to pulling overhand bench grip, each rep starts from the floor. Dips+planks felt solid. Good getting back to full body (kind of) workouts.


EDIT; oh yeah, at 4700+kcal this day. If I stick to this diet it'll be about 4200kcal off days, 4600kcal workout days.

[chewybaws]

Wed 26th October 2011

Deadlift (no belt)
3x6x150kg
1x6x152.5kg
1x8x155kg

Close grip Bench
1x13x55kg

DB Bench
1x12x25kg DBs

Close grip Lat Pulldowns
1x12x65kg

Leg Press
1x30x130kg (lol...yes that's a thirty)

Got a video of my last 3 sets of deadlift video'd for reference. Bit of back rounding, nothing severe, know what I need to work on next week. Weights went up easy enough (as they should). Everything upper body related is so weak just now but with eating back on track and some serious training started, will be back in track within the next couple of months. Leg Press just took a weight and repped it out...just kept going and going and going. Haha. These were all deep reps as well, knees about touching my shoulders.

[chewybaws]

Fri 28th October 2011
Bodyweight = 85.4kg

High Bar Squats (no belt)
1x5x90kg
1x5x100kg
1x5x105kg
1x5x110kg
1x1x115kg

Bench
3x5x55kg (pause at bottom)

OHP
3x6x40kg

One armed rows
20kg DB
10, 15, 11 both arms

Barbell rollouts
1x7 (bodyweight)
1x7 +5kg (plate on shoulders)
1x7 +10kg
1x3 +15kg

High bar felt oddly comfortable (not on my shoulders, the actual squatting). I've always felt for a low bar squatter I shove my knees too far forward and try to keep too upright. High bar allows you to do that. Probably a weakness somewhere. Not sure if I liked benching before OHP even if it was light. Prob switch these around next time. Didn't like one armed rows, first time trying them. Back to a barbell next week. Rollouts Konstantinovs style.

[chewybaws]

I will post a log for this day later, but recognise;

[chewybaws]

Mon 31st October 2011
Bodyweight = 84.6kg

High bar squats (no belt)
2x6x115kg
1x6x117.5kg
1x6x120kg
1x6x122.5kg

Bench
2x6x60kg
2x6x62.5kg
1x9x65kg

Barbell Rows
5x5x62.5kg

Dips
10, 10, 11

Plank
for 30 seconds;
25kg
30kg
40kg

Video's in my last post Will aim to get an extra inch or 2 depth on friday on squats. Felt good. Happy with everything this workout, dips coming together and most weight I've had on my back for a plank.

[thestoatyone]

Awesome vid dude!

[chewybaws]

Wed 2nd November 2011

Deadlift (no belt)
1x6x155kg
1x6x157.5kg
1x6x160kg
1x6x162.5kg
1x6x165kg

Close grip Bench
1x12x57.5kg

DB Bench
1x10x27.5kg DBs

Close grip lat pulldowns
1x12x67.5kg

Leg Press
1x30x135kg (30 reps again lol)

Deadlift was solid up until the last 3 reps in the last set when I took too much time recovering at the bottom, fucked up my position and my back took a beating. Next week if I get gassed and have to do the breathing on the floor for more than a few seconds I'm just gonna call it quits for the day. Still before that, was getting serious speed with the reps and felt tight.

[JP]

im the same, if the break is too long the lactic acid (i guess?) kicks in and the legs lose power and mobility and everything goes to shit.

At comps with deadlift repping event i try to do bulk of the reps in the first 15 seconds, then the break has to be lenghty for it to recover any strength 30+ seconds often depending on how heavy the deadlift is (usually too heavy lol!)

[chewybaws]

im the same, if the break is too long the lactic acid (i guess?) kicks in and the legs lose power and mobility and everything goes to shit.

At comps with deadlift repping event i try to do bulk of the reps in the first 15 seconds, then the break has to be lenghty for it to recover any strength 30+ seconds often depending on how heavy the deadlift is (usually too heavy lol!)

It's annoying to say the least. As soon as my shins leave the bar or my hips move while I'm catching a breather, I can never get back to the same position.


Fri 4th November 2011
Bodyweight = 85kg

High bar squats (no belt)
1x5x82.5kg
1x5x85kg
1x5x87.5kg
1x5x90kg
1x5x92.5kg

OHP
3x6x42.5kg

Bench (pause at bottom)
3x5x55kg

Chins
13, 9, 7

BB rollouts
8 BW
5 +10kg
8 BW

Friday is light day on squat/bench. Happy with chins, first time I've tested an all out set in a while. Aiming for 15 by the end of this cycle