Chewy's Strength Log

[chewybaws]

Weightlifting club closed today because of the strikes, so home session and not able to deadlift.

Afternoon;

Wed 30th November 2011

Front Squat (no belt)
1x5x80kg
1x5x90kg
1x3x100kg
1x10x60kg

Close grip bench
1x8x67.5kg

DB Bench
1x8x29.5kg DBs

Close grip Lat Pulldowns
1x12x60kg

Then I got a text message asking if I wanted to deadlift at 5 at a gym in a town nearby.

Evening

Deadlift (with belt)
1x4x182kg
1x4x185kg
1x5x190kg

Solid.

Front squat was an easy triple. Don't actually think I've went above 80ish in it before, so was quite happy. It feels heavy on the shoulders but the actual squatting was easy.

[chewybaws]

Fri 2nd December 2011

Axle Clean&Press
51kg 1 Clean, 5 Press
61kg 1 Clean, 3 Press
66kg 1 Clean, 3 Press
66kg 1 Clean, 3 Press
71kg 1 Clean
76kg Clean Fail

Circus DB
22kg (Clean & Press) x3 each arm
27kg 1 Clean, 3 Press (right arm)
33kg (Clean & Press) x2 (right arm) failed 3rd

Axle double overhand hold
90kg 32 seconds (smooth axle)

Squats (no belt)
2x5x100kg

Axle curls
1x5x31kg

Chins
10

Barbell Rollouts
10 BW
5 +10kg


Mon 5th December 2011
Bodyweight = 83.7kg

Squat (with belt)
1x4x137.5kg
1x4x140kg
1x4x142.5kg

Bench
2x4x72.5kg
1x3x75kg (failed a 4th, horrendous...narrowed my grip a bit as sets went on)

Barbell Rows
5x10x50kg

Weighted dips
3x6 +12.5kg

Weighted plank
30s each at 35kg, 45kg, 60kg


Wed 7th December 2011

Deadlift (with belt)
1x4x185kg
1x4x190kg
1x3x200kg (failed a 4th...was more a technical error)

Close grip bench
1x7x67.5kg

DB bench
1x7x32.5kg DBs

Leg Press
1x20x155kg

Pullups
5

Chins
10


Thu 8th December 2011

Speed Squats (no belt)
8x3x85kg

Pushups
20,10,10


Fri 9th December 2011

Speed Front Squats
8x3x65kg (no belt obviously..)

Speed Bench
8x3x50kg

Chins
3x5

Pushups
3x12


So basically since last Friday my shoulders have been fucked (especially left, which has been a reoccuring injury since I started working out. It feels like tendons as it goes right down my bicep). Last time I got it from hang cleans...and it's no surprise it's started giving me bother since doing axle cleans and extra shoulder work.

So quite happy with squats/deadlifts/planks, my strength's definitely coming back there. Squats are deep. With my deadlifts recently basically I take a deep breath, setup and pull, breathe on the way down and as soon as the bar comes to a rest pull again. I was only going to triple 200kg and hesitated going for a fourth. Spent too long on the ground, loosened up and took a couple of breaths. Couldn't get tight again before pulling and failed the lift about half way up. Loosening up at the bottom was an old problem that was solved my just taking minimum time between reps (all to do with staying tight) and I should've just left it. But hey, the first 2 reps were so fucking easy that it didn't totally kill my confidence.

Squats on monday my shoulder blade was hurting (right) but this went away by the time I took my main sets. Bench was just uncomfortable. Close grip bench on wednesday was painfully uncomfortable on my shoulder, DBs weren't as bad but may still have been doing some damage.

After this morning's workout (Friday) it feels a bit uncomfortable. Bench was the main culprit, but only when I was going fast on the descent.

Loved doing speed work on Friday, it's always been a kind of light day. But this way it keeps the pace up and gets the heart going a bit too. Can see it sticking. Squats last Friday and yesterday were uncomfortable on the shoulders....dunno if I'll be doing much Monday. I was planning on peaking towards the end of the year but xmas is coming up and going to make things difficult. And the shoulder is making me just want to rest up.

[chewybaws]

Mon 12th December 2011

Squats (with belt)
1x5x120kg
1x3x135kg
1x3x142.5kg
1x3x150kg

Bench
4x5x65kg
1x10x65kg

Barbell rows
5x5x70kg

Weighted dips
3x5 +15kg

Weighted planks
30s each with 35kg, 50kg, 65kg

A satisfying workout. Not much shoulder pain (only on dips really). Although I've squatted 150kg x5 in the past, depth was questionable. Today's were all deep for a triple.

[Talyn]

Good to see you're soldering on despite the niggles.

Have you been intentionally dropping weight? You were at 87kg not long ago...

[chewybaws]

Good to see you're soldering on despite the niggles.

Have you been intentionally dropping weight? You were at 87kg not long ago...

I was meant to go heavier on bench but since I failed a set of 4 last week and the shoulder niggle so switched back to 5x5 for some rep work and will build it back up.

As far as dropping bodyweight I kinda want to aim for 82.5kg/83kg class for my next comp. When I first went to 90kg class my bodyweight gained more than my bench, and my squat/dead seem to be doing alright even though I'm closer to 83kg now.

[chewybaws]

Tue 13th December 2011

In for a recovery session;

Front squat
5x10x50kg

OHP
3x10x20kg

Box jumps
4x10, unknown height, just under half my height so just under 3ft (worked upto that)

[Lordmuppet]

any plans to see a physio about your shoulder?

[chewybaws]

any plans to see a physio about your shoulder?

Nah it seems to be better than last week. Will still be careful the rest of the week though.

[chewybaws]

Wednesday 14th December 2011

Deadlift (with belt)
1x2x190kg
1x2x210kg
5x3x170kg

OHP
5x5x40kg

Close grip Bench
1x5x67.5kg

DB Bench
1x5x32.5kg DBs

Leg press
1x20x160kg

Close grip lat pulldowns
1x10x75kg

The bad;
It took 45 mins after my first warmup till I was doing 210kg. Totally not in the mood, I hate slow paced training. Lots of people sharing the one bar, no-one else going heavy so no urgency.
Pressing strength was awful (including bench).
Shoulder still uncomfortable during close grip bench.

The good;
210kg for a double - with more in the tank!
Leg press and lat pulldown strength pretty good considering I felt fucked.


Thu 14th December 2011

Speed Squats (no belt)
8x3x90kg

BB Curls
"21" with 15kg

Some reverse crunches and bicycles for abs


Fri 15th December 2011

Front squats
1x5x60kg
1x5x80kg
1x5x90kg (belt)
1x5x100kg (belt)
1x5x105kg (belt + SS thor knee sleeves)

Bench
5x5x66kg (extra rep on last set)


Mon 19th December 2011

Squats (with belt)
5x5x130kg

Bench
5x5x67.5kg

Push Press (first time doing it except axle)
5x5x50kg

Weighted dips
5,5,6 +17.5kg

Tricep rope pushdowns
1x12x10kg

Weighted planks
3x30s +40kg


Tue 20th December 2011

Speed Front Squats (hungover)
8x3x65kg (no belt of course)


Not much to report. Been squatting a lot. Glad to hit 130kg for 5x5 (especially on a monday morning). Front squats been decent. Bench has been tough but been making targets.

[chewybaws]

Wed 21st December 2011

Deadlift (with belt)
3x3x185kg

Speed pulls (with belt except first set)
3x3x150kg

Power shrugs
3x5x132.5kg

Romanian deadlifts
1x5x90kg
1x5x100kg
1x5x110kg

Barbell rows
3x5x65kg

Lat pulldowns (underhand close grip)
3x5x70kg

Good mornings
3x5x60kg (weight is super easy but always cautious when doing these for first time in a while)

This was a beast of a session. I never do shrugs and my traps are fucking killing today. Bodyweight 83.4kg this morning.

[chewybaws]

Thu 22nd December 2011

Speed Squats(no belt)
8x3x100kg

BB curls
8,8,5 x25kg

DB curls
15 reps each hand with 10kg

Box jumps
3x10 onto jerk blocks (will measure later)

[chewybaws]

Fri 23rd December 2011

Front squats (no belt)
5x5x80kg (deep, slow, comfortable)

Bench
5x5x67.5kg (comfortable)

OHP
5x5x41kg

[chewybaws]

Mon 26th December 2011

Squat (with belt)
3x5x135kg

Bench
5x5x67.5kg (added an extra collar for more weight)

Push Press
5x5x52.5kg

Rope tri pushdowns
10,10,15 x 20kg

Ab wheel (knees)
3x10

[Goob]

How is being skinny affecting your lifts? I dropped 7 kg earlier this year and completely lost all pressing strength.

[chewybaws]

Basically my highest bodyweight was round about a comp in July. Since then I piddled about obsessing over technique and putting emphasis on stupid assistance exercises instead of lifting heavy. This coupled with not eating quite as much I lost a shit tonne of strength. The last month maybe things are really coming together, my deadlift and squat are looking good and my bench is getting there. I'm really not that bothered about my bodyweight just now since things seem to be on the up.

My plan going into 2012 is to focus my efforts on the big 3 - squat/bench/deads but also overhead strength (just pressing in general is an area i'm really lacking on). I just plan on doing squat/bench/overhead pressing at least twice a week and keep the vast majority of assistance big movements (anything compound).

Going to try and bag a 2xBW squat by the end of January.