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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 Strength Log

Postby tal » Mon Jun 11, 2012 12:14 pm

You are looking massive mate!

I am very jealous of your new job... that's got to be some of the best working perks I can think of!
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Re: Chewy's Strength Log

Postby chewybaws » Mon Jun 11, 2012 4:12 pm

Cheers guys. Biggest I've looked round about 83kg, looking forward to getting close to 90kg again.

Another outdoor workout, was raining during some of it haha

Mon 11th June 2012
Bodyweight = 84.4kg

Squat (no belt)
1x3x117.5kg
1x5x135kg (new beltless 5RM)

Front Squat (no belt)
1x3x100kg
1x2x115kg
1x2x120kg (equal 2RM, bar started slipping down on 2nd rep. not bad considering the double before it, and back squats)

Chins
1x10 +10kg
1x7 +10kg
1x5

Push Press
1x3x57kg
1x6x67kg (pretty sure this is a huge PB for reps)

Strict Press
1x3x50kg
1x2x55kg
1x3x60kg

Body feels wiped out. Lots of PB's. Back felt a bit dodgy since pressing.

Had a shoulder strain on my right side for maybe 10 days now which is stopping me working on my overhead flexibility. It hurts like fuck hanging from a pullup bar (only with overhand grip) or having the bar in an overhead squat position. For the meantime will remove power snatches/overhead squats from my warmup routine and be careful with the band in my shoulder warmup. Might lose some flexibility in the short term, but need to let the strain heal and after that start stretching the fuck out of it.



Went saw some guys from my club lift at a powerlifting meet on Sunday, wish I lifted at it - was a well run comp. Will probably do the seniors in September. It's at the weighlifting club in my town that I used to lift at before starting at Strength Shop.
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Re: Chewy's Strength Log

Postby Lordmuppet » Tue Jun 12, 2012 10:44 pm

hitting PRs!!!!!

keep it going son!

oh and thanks for the meal list. In light of that, I'm going to stick to my original plan of less crap and more cardio.
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Re: Chewy's Strength Log

Postby chewybaws » Wed Jun 13, 2012 3:46 pm

Wed 13th June 2012
Bodyweight = 84.3kg

Cambered bar Squats (no belt)
1x5x100kg
1x3x115kg
1x3x130kg

Bench (narrowed my grip a bit)
1x5x62.5kg
1x12x72.5kg

Sunday my hamstrings were a bit tight so done some stiff leg deadlifts with 20kg to stretch them and honest to fuck I still have DOMs today, made a smart decision not to deadlift today. Bench felt comfortable with a narrower grip. I think benching with my forearms pointing outwards at the bottom position has been starting to wreck my joints a bit (was taking a max width for powerlifting).
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Re: Chewy's Strength Log

Postby chewybaws » Thu Jun 14, 2012 7:35 pm

[youtube]http://www.youtube.com/watch?v=H3mVWwIb0VY[/youtube]

Stuff from Mon/Wed's workouts.

Couple of notes - lockouts very shitty on the overhead work. I'm 90% sure that this is down to bad overhead flexibility (if you watch the other guys they can get their arms back past their heads), but I can't really work on this till my shoulder's healed (would prob even hurt to try to get into that position just now).

Also I have developed what's known as "gay wrist" when OHP/benching. Basically the bar's behind my forearm, should be easily enough to correct on bench (watching old videos I didn't always do it). But for overhead again, will need better flexiblity otherwise the bar's just gonna float forward.

On a more positive note, squatting's looking good.
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Re: Chewy's Strength Log

Postby baldy » Thu Jun 14, 2012 7:38 pm

I dont think your wrists are that bad, maybe some stiff wrists wraps?
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Re: Chewy's Strength Log

Postby chewybaws » Fri Jun 15, 2012 4:33 pm

[quote="baldy"]I dont think your wrists are that bad, maybe some stiff wrists wraps?
You could be right, this is the video I was watching http://youtu.be/AThpfdX0FUk?t=5m7s, I keep a good wrist position there. But I also think I'll have to actively keep my wrist rolled forward a bit. Now I pull the bar out in a good position, and before descending I just let my wrists flop back http://youtu.be/fQwQKiCP04Q?t=2m6s

Friday 15th June 2012
Bodyweight = 84.5kg

Log (steel) I should mention - so far with log it's just the 1 clean. So if I say 3 reps it's 1 clean then 3 presses.
2x3x60kg
2x3x62.5kg

Deadlift
1x5x150kg (no belt)
1x5x170kg (belt)

Yoke 10m
200kg 7:09s
220kg 9:31s
220kg 9:13s

Circus Dumbbell
31kg, 10 reps in 75s (all right hand and cleaned every rep)
31kg, 1 clean and press, then clean then 5 presses, all with left hand
Then quite a few fails with 42kg on the right hand

Atlas stones
2x80kg
1x120kg, Fx120kg, 1x120kg
Few fails with 130kg (we're suspecting the 120kg is actually lighter than 120kg. Think I cemented this when I couldn't even budge 130kg)


Log - weight felt easier today which is good. Last set I tried doing my breathing at the top after the 1st rep, felt much better - easier to stay tight at the bottom.
Deadlift - First time pulling conventional from the floor with a decent weight in a while. Felt heavier than 170kg with a belt should've felt, squatting down to much because of fear of rounding my back and falling into old habits.
Yoke - Felt alright, some runs were better than others. 220kg didn't have the same crushing effect when walking as the 115kg farmers did, so there's more there.
Circus DB - 31kg felt much easier on both arms. A couple of the 42kg fails were close.
Atlas stones - Definite improvement. The 2nd rep with '120'kg came up easy enough, I just didn't lift it high enough before moving forward. First rep I nearly jammed my fingers lol.

Feel fucked now.
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Re: Chewy's Strength Log

Postby chewybaws » Fri Jun 15, 2012 6:25 pm

[youtube]http://www.youtube.com/watch?v=v3xa62Z841I[/youtube]
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Re: Chewy's Strength Log

Postby chewybaws » Wed Jun 20, 2012 4:32 pm

Mon 18th June 2012
Bodyweight = 84.6kg

Squat (no belt)
1x5x100kg
1x1x130kg
1x3x145kg

Chins
9 (+15kg dipping belt)
9

Front squats (no belt)
1x10x90kg

Push Press
1x10x60kg

Strict Press
1x3x50kg
1x2x57.5kg
1x2x67.5kg (+ failed 3rd)

[youtube]http://www.youtube.com/watch?v=WfZI85h6CGE[/youtube]

Wed 20th June 2012

Cambered Bar Squats (no belt)
1x5x100kg
1x3x122.5kg
1x1x145kg

Deadlift
1x5x150kg (no belt)
1x5x185kg (belt)

Strict Press
3x5x30kg +purple bands
1x3x35kg +purple bands

Gunz with log.

[youtube]http://www.youtube.com/watch?v=EScs-KZNrCU[/youtube]

Squats all week have been PB's in one way or another. Beltless triple, front squat high rep and not done much cambered bar so everytime I go heavy it's a PB. Deadlifts feeling easy, didn't setup 2nd rep properly will fix for next time.
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Re: Chewy's Strength Log

Postby chewybaws » Sat Jun 23, 2012 11:31 am

Fri 23rd June 2012
Bodyweight = 85.7kg

Axle
45kg clean + 5 press
55kg clean + 5 press
65kg clean + 3 press
70kg clean + 1 press
75kg clean + 1 press
80kg clean + 1 press (last 2 were PB's)

Farmers walks
115kg each hand, about 6m, grip gave. then finished the last 4m. Didn't prepare properly, didn't setup properly enough or use chalk. Underestimated it.

Prowler
Loaded it with 42.5kg and done multiple runs. I'd heard a lot of bad things about the prowler and it lives upto it, it's fucking horrible.

Then done some grip holds with 55kg farmers with the fat grips. Managed 35 seconds at the end.

Atlas Stones
80kg for height. See video. Nearly died around 6:00.

[youtube]http://www.youtube.com/watch?v=n8IzpUq0vUE[/youtube]

That's an overhead PB with the axle. :)
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Re: Chewy's Strength Log

Postby chewybaws » Mon Jun 25, 2012 7:49 pm

Mon 25th June 2012
Bodyweight = 85.2kg

Squat (no belt)
1x2x120kg
1x1x140kg
1x2x152.5kg (most I'd done beltless before this was a single at 150kg, so PB)

Push Press
1x7x65kg (was nearly 8 but lost my balance on the last)

Strict Press
1x1x60kg
1x1x65kg

Barbell rows
1x5x70kg
1x5x75kg
1x5x80kg

[youtube]http://www.youtube.com/watch?v=RGnccTbR_Vo[/youtube]

Extremely happy with squats. Been a while since I've had a grinder of a rep. My pressing is looking much better on this workout. It looks like I'm starting to get into a good position overhead. Barbell rows my hamstrings were tight as fuck, haven't stretched properly in way over a week so done some foam rolling/stretching when I was home.
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Re: Chewy's Strength Log

Postby chewybaws » Wed Jun 27, 2012 6:36 pm

Wed 27th June 2012
Bodyweight = 84.9kg

Cambered bar squats (no belt)
1x5x85kg
1x5x105kg
1x5x125kg

Deadlift
1x5x150kg (no belt)
1x2x170kg (belt from this point)
1x1x185kg
1x5x200kg (new 5RM)

[youtube]http://www.youtube.com/watch?v=n5IMYfw6sDA[/youtube]


A DEADLIFT PB. FINALLY.
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Re: Chewy's Strength Log

Postby chewybaws » Sat Jun 30, 2012 10:29 am

Friday 29th June 2012
Bodyweight = 85.3kg

Log
60kg - clean & 3 press
65kg - clean & 3 press
65kg - 7x clean&press in 75 seconds

Yoke
200kg, 12m, 9.78 seconds
220kg, 12m, 8.84 seconds (quicker pickup, beat my time for 10m)

Farmers walk
75kg each hand, 40m (4 x 10m), 33.09 seconds

Fucked about with the new dog sled.

Stones
Not super high, about chest height or just under.
Had a 3-way rep off until we couldn't do anymore, so whilst the other 2 guys are lifting you get a chance to recover.
13 reps with 120kg stone. I have no idea how the fuck I managed this. After about 3 reps I thought I was nearing my limit. Just kept going and going. Died.
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Re: Chewy's Strength Log

Postby ninearms » Sat Jun 30, 2012 12:26 pm

Looking strong man! Solid squat depth too, unlike that Mexican guy who's in all your videos. :D

One thing I would say about your overhead position is that you need to get the bar back. Look at where the bar is compared to where it is when ZZ Top guy presses (press like him!). When the bar is overhead the weight is over your shoulders, whereas for ZZ Top guy the weight is supported by his upper back. You could also learn to use your hips better, i.e. they need to be under the bar at the start of the press, then when the bar is past the top of your head you need to push them back to keep the lever rigid. There's a really good Mark Rippetoe video on Youtube which goes through all this. Helped me out no end (helped me get to 83kg strict press at 85kg).
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Re: Chewy's Strength Log

Postby chewybaws » Sat Jun 30, 2012 12:45 pm

[quote="ninearms"]One thing I would say about your overhead position is that you need to get the bar back. Look at where the bar is compared to where it is when ZZ Top guy presses (press like him!). When the bar is overhead the weight is over your shoulders, whereas for ZZ Top guy the weight is supported by his upper back. You could also learn to use your hips better, i.e. they need to be under the bar at the start of the press, then when the bar is past the top of your head you need to push them back to keep the lever rigid. There's a really good Mark Rippetoe video on Youtube which goes through all this. Helped me out no end (helped me get to 83kg strict press at 85kg).
Yeah man I totally agree, it's a position I've never been able to get into due to poor flexibility. About a month ago I got a shoulder strain which has stopped me being able to do any stretches for overhead. Until a couple of days ago I couldn't even hang from a pullup bar with an overhand grip without extreme pain. Think it's almost mended now, will start stretching the fuck out of them soon once I'm convinced I've got the all clear.

Before I strained it I was working on it a lot with power snatches and overhead squats, gradually bringing the grip in a tiny bit.
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