Chewy's Strength Log

[Goob]

Life is great at being shit, so it's good to have something to do that doesn't suck.

Also, I was feeling good about my 77 kg front squat today till I read your log so weak

[chewybaws]

"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

[chewybaws]

Right so I said last Wednesday I was back in with the powerlifting club, I plan on taking my training seriously again for the first time since last summer. Plan is to bulk up slowly while improving my powerlifts. I plan on starting to take progress pics as well, the lighting isn't flattering but since it's artificial it'll be consistent. So straight out of bed on a Monday morning -


Can you tell I'm a much better deadlifter than bencher? Lol

84.4kg (dunno where the fuck that came from).


I penned up a routine to fit in with the club's schedule (squat/bench monday, deadlift/bench variation wednesday) so I'm lifting at the same time as everyone else. Typically I'll shuffle things about the first couple of weeks to get comfortable. Also going to use a couple of weeks to get used to the extra volume before starting a program. Will just be going on feel till then.

Mon - Squat, Bench, Pullups, OHP (behind neck)
Wed - Sumo Deadlift, Close grip + DB bench, DB Rows, Front Squat
Fri - Squat, OHP, BB Rows, Dips, Curls

[chewybaws]

Powerlifting Club

Mon 23rd April 2012
Bodyweight = 84.4kg

Squat (no belt)
1x5x100kg
2x5x110kg
1x5x112.5kg
1x9x115kg

Bench
1x5x70kg
2x5x77.5kg
1x6x77.5kg

Wide grip pullups
10, 10, 8

OHP (behind neck, almost max grip width)
1x10x25kg
1x5x30kg
5x5x35kg

Glad to be back, guys seem happy I'm back. Good numbers, lots of volume.

[chewybaws]

Wed 25th April 2012
Bodyweight = 83.8kg

Sumo Deadlifts (no belt)
Sets of 5 from 70kg to 140kg (in 10kg increments)

Close grip bench
1x14x65kg

DB Bench
1x12x30kg DBs

One arm row
3x8x30kg DB

Towards end of last week legs were getting tight. Monday especially after squatting legs were tight. Tuesday went to see The Used. Legs were sore all day, neck/calves fucked after that gig. So this workout my groin on the left felt really fucking sore, got worse with every set of sumos so had to stop premature (which was a shame, was pulling them rapid and was dumping the bar better so I wasn't scraping my shins). Benching was strong.


Thursday done a bit of foam rolling/mobility work, but mostly was sitting on my ass or lying down so ended up really tight come Friday morning.

Fri 27th April 2012
Bodyweight = 84.6kg (heaviest this month)

Squat (no belt)
1x5x40kg
1x5x60kg
1x5x80kg
1x5x100kg

OHP
1x5x40kg
1x5x45kg
1x5x47.5kg
1x5x50kg

Pendlay Rows
5x5x60kg

Weighted dips
1x5x10kg
1x5x15kg
3x5x20kg



BB Curls
3x8x25kg

Pushups
30, 11, 13

So my plan was to forget anything that might reinjure my groin. Do narrow stance leg press to get my legs some work. But I warmed up as normal and there was nothing tight or suspect about it. So went ahead and squatted. Paused 1st/last rep in every set except the last. No pain.
OHP felt strong. First time doing rows off the floor in a while. My hamstrings were so ridiculously tight that I was struggling to hold position (hence the video). To be honest it doesn't look that bad. Upper back is supposed to be rounded at the start position but I could do with just flattening out that mid-back a bit. When my hamstrings are fixed this should be easy. Weight felt like nothing.

Hadn't went heavy on dips in a while so had at it. To be honest didn't feel hard whatsoever, but I'm going to do more volume lower weight and build these back up for the sake of my joints. Elbow felt a bit suspect. I have no idea how I pulled off 30 pushups (chest to floor, full extension at top) in one set. I barely ever do them and most I'd done before must've only been about 22 when I was way lighter. My bench has been improving a bit recently so that's probably it.

[xJimx]

Damn your back is f*cking immense

[Goob]

Yeah, fucking crazy huge back. So big you can see it from the front.

[chewybaws]

If my front grew as quick as my back I'd be sorted!

Mon 30th April 2012
Bodyweight = 83.4kg

Squat (no belt)
2x5x120kg
1x5x122.5kg
2x5x125kg

Bench
2x4x80kg
1x4x82.5kg
1x11x70kg

Pullups
10, 10, 8

Wide grip behind the neck press
3x5x40kg

Assisted GHR's
2x5

Great session. Saturday night went out and got smashed beyond belief. Barely ate anything Sunday so surprised I pulled this off. Also explains pathetic bodyweight.

[Lordmuppet]

Latasorus!

[Goob]

If my front grew as quick as my back I'd be sorted!

230 kg bench should fix that. Get on it!

[chewybaws]

I benched 230kg once... when I was sleeping

[chewybaws]

Tue 1st May 2012

Went into the gym today for some mobility work. Warmed up, done various squats with an empty bar. Worked up on overhead squats to 35kg x5 (bar was way too far back at the top, needs practice). Then some snatch grip high pulls just with 60kg (deadlifting tomorrow) - more just to see if i could actually flatten out at the bottom. Got a few videos and definitely improved towards the end. Lots of doubles, last set;




Then some hamstring/groin stretches to finish up.

[chewybaws]

Wed 2nd May 2012
Bodyweight = 84.5kg

Front squat (no belt)
5x5x80kg (paused all reps in last set)

Close grip bench
1x12x67.5kg

DB Bench
1x10x32.5kg DBs

Sumo deadlift (no belt)
1x5x130kg
1x5x150kg
1x5x170kg
1x1x180kg

Speed pulls (conventional)
5x2x85kg

OHP
5x5x50kg

All in all a good session. Finished deadlifts with only slight discomfort in groin after last 2 sets. It's maybe time to start a program with sumo's, they're feeling comfy.

[chewybaws]

Fri 4th May 2012
Bodyweight = 84.5kg

Squat (no belt)
3x5x100kg

Bench
3x8x60kg

Pendlay rows
1x5x60kg
5x5x65kg

Assisted GHRs
3x10

Weighted dips
1x8x5kg
1x8x10kg
1x10x15kg

Burned out from this point on;
Chins
11

Pushups
16

Had a good workout, was just myself for a change. Glad I have a couple of days rest, beasted it this week. Yesterday I done some overhead squats and barbell complexes with an empty bar.

I think I'm gonna ditch close grip bench, I always feel shitty after it. It's funny, most people get shoulder pain from wide grip then switch to close grip - but close grip just feels way more awkward for me (i'm not going super close or anything). It's always when you try to complicate things and add to many variations and exercises that stuff like this happens.

It's nothing serious, just feeling a bit dodgy.

[chewybaws]

Mon 7th May 2012
Bodyweight = 84.6kg
Club closed for bank holiday, workout in the house;

Squat (no belt)
1x5x110kg
1x5x120kg
1x3x130kg
1x1x140kg (equal old PB, and much much deeper)
1x1x150kg (beltless PB +10kg)
5x5x110kg

Bench
1x5x70kg
1x5x80kg
1x3x85kg
1x1x90kg
1x1x95kg (+5kg PB. old was 90x2, i was also 4-5kg heavier BW then)


150kg squat at 1:10
95kg bench at 4:55

Worked the full weekend at work, went out saturday night again. So very little sleep and a lot of time on my feet. I felt really shitty today, joints in my upper body were sore throughout. Had to pop on the wrist wraps for the first time in a while, wrists were killing during bench from the first warmup set. I honestly have no idea where that bench PB came from. I knew benching was going well recently, but not PB territory. Squats my old 140kg beltless is years old (haven't attempted beltless maxes since then), but it was most likely high. Squats today were undboutedly below parallel.