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Chewy's Strength Log

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Re: Chewy's Powerlifting Log

Postby chewybaws » Wed Apr 06, 2011 6:26 pm

Wed 6th April 2011
Morning weight = 82.7kg
Workout weight = 83.7kg

Squat
1x5x69kg
1x5x80kg
2x5x92kg

OHP
1x5x25kg
1x5x28kg
1x5x32kg
1x5x35kg

Deadlift
1x5x110kg
1x5x126kg
1x5x142kg
1x5x158kg (belt for this set only)

Chins
1x12

Situps
3x8 (no-one holding feet down)

Morning weight up 0.3kg from monday but workout weight the same - started earlier today so not as much food in the stomach. Keep eating big make sure it's up for Friday. Squats were easy (as they should be, light day). First OHP session in a while, was trying to concentrate on keeping back straight and not hyperextend (why the weight is low, will be staying like that. I want slow progression while I fix my form). Plan for deads is the same as squat on mon/fri - belt for last set only till things start to get challenging. Switched back to my old technique on deads - no huge reset, quick adjustment, breathe in on position and lift. Breathing was fine with belt.

Was surprised that I could do 12 chins, was testing the waters. Situps towards the end of set 2 and 3 were surprisingly hard was taking 5s breaks between the last few reps. Makes a difference when no-one's holding you down. Feet came up a few times but didn't get too excessive. Warmup/cooldown routine was much quicker today, less than 10 mins warming up and about 15-20mins foam rolling/stretching (it's quite a thorough routine as well). Main workout took a bit longer because 2 new guys (my mates) were along so was giving them a bit of attention.

Right between my groin/hamstring right up the top of my leg was tight since Monday but after warmup didn't even notice it. Rolled it out with a tennis ball on a bench yesterday along with foam rolling ITB and stretching hamstrings. Also this morning done 10 BW squats to warmup for hamstring/shoulder stretch (lie down prop 1 leg up against a post, hold for 30 secs then move in closer and start again. At the same time straight arm pullover style stretch with a plate. Also some lateral squats and foam rolled ITB/groin.

Been managing to touch my toes this week with locked out knees. Kind of have to dip down and can only hold it for 1-2s at a time. But before I started stretching my hams out regularly about a month ago I couldn't get within about 3 inches. So this is a big deal for me, extra flexibility work is paying off.
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Re: Chewy's Powerlifting Log

Postby chewybaws » Fri Apr 08, 2011 9:46 pm

Toe touching took a bit of work to get back to after deads on Wednesday, but just gotta keep on top of it everyday. Stretched hams/shoulders last night and also this morning after foam rolling ITB/groin.

Fri 8th April 2011
Workout weight = 85.2kg

Squat
1x5x69kg
1x5x80kg
1x5x92kg
1x5x103kg
1x3x118kg (belt for this set only)
1x8x92kg

Bench
1x5x42kg
1x5x49kg
1x5x56kg
1x5x63kg
1x3x72kg
1x8x56kg

Barbell row
1x5x36kg
1x5x42kg
1x5x48kg
1x5x54kg
1x3x62kg
1x8x48kg

Dips
3x5 (BW)

Strict BB Curls
3x8x15kg

Tricep extensions
3x8x10kg DBs (seated)

Took a light weight for all the assistance because it was the first week (also to break my shoulders back into dips - felt fine. start weighted ones next week). Was all over the place with Tri extensions gonna keep the same weight next week and try and get the form down. Squats were easy, no challenge on bench really. The triple was maybe a bit slower than it should've been but nothing drastic. Rows were easy. Prob my latest time finishing a workout ever at 9:15 after stretching. Which is why my weight is so high, so no celebrating yet (I'm not actually sure if I mentionned but I'm starting to bulk with madcow). Right lat's a bit sore, should be good for Monday though - bring it on!
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Re: Chewy's Powerlifting Log

Postby chewybaws » Mon Apr 11, 2011 6:45 pm

Madcow 5x5 - Week 2

Mon 11th April 2011
Morning weight = 83.6kg
Workout weight = 85.2kg

Squat
1x5x71kg
1x5x83kg
1x5x94kg
1x5x106kg
1x5x118kg (belt for this set only)

Bench
1x5x43kg
1x5x51kg
1x5x58kg
1x5x65kg
1x5x72kg

Barbell row
1x5x37kg
1x5x43kg
1x5x49kg
1x5x56kg
1x5x62kg

Hypers
2x8x7.5kg (behind neck)

Weighted situps
4x5x10kg (behind neck)

Good +1.2kg weight gain since last Monday. To be honest there was nothing hard about today, which was lucky since I wasn't exactly feeling energetic. Squats didn't take too long, bench is feeling really solid and fast just now, rows were easy. Hypers got a slight pump in the lower back, situps were easy. Was too much going on in the gym so ended up being in there for like 2h 20m. Bring on Wednesday!
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Re: Chewy's Powerlifting Log

Postby chewybaws » Wed Apr 13, 2011 6:41 pm

Wed 13th April 2011
Morning weight = 83.7kg
Workout weight = 85.7kg

Squat
1x5x71kg
1x5x83kg
2x5x94kg

OHP
1x5x25kg
1x5x29kg
1x5x33kg
1x5x36kg

Deadlift
1x5x113kg
1x5x129kg
1x5x145kg
1x5x162kg (belt for this set only)

Chins
8,7

Situps
3x6 (nothing holding feet down)

Well everyone starts deadlifting at 5:30pm so since starting madcow we need to squat/press prior, so we've been heading in earlier. Got picked up late so had to go at a ridiculous pace to squeeze squats/press in before deads. Was literally loading weights, and taking a set constantly. My back was a bit stiff today, was feeling it when getting the bar on my back for squats but not while squatting. After squats I was sweating so working on press/dead form was out the window was too wiped out. The weights went up though. Assistance - forget about it, was too tired. Done what I could. Was infinitely worse than last week. Looking forward to Friday, might actually get to take 1m rest between sets!

Anyway, need to pull my finger out. Morning weight's only +0.1kg from monday. Time to get eating.
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Re: Chewy's Powerlifting Log

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

Fri 15th April 2011
Workout weight=86.4kg

Squats
1x5x71kg
1x5x83kg
1x5x94kg
1x5x106kg
1x3x121kg (belt for this set only)
1x8x94kg

Bench
1x5x43kg
1x5x51kg
1x5x58kg
1x5x65kg
1x3x74kg
1x8x58kg

Barbell row
1x5x37kg
1x5x43kg
1x5x49kg
1x5x56kg
1x3x63kg
1x8x48kg

Weighted dips
3x5x5kg

Strict BB curls
3x8x20kg

Tricep extensions
3x8x10kg DB

Squats were ridiculously easy. 121kg was easier than the 2 sets before it. No back pain despite some outside of workout yesterday + today. Bench a bit slower today but not challenging. Rows were easy. Dips were surprisingly hard but first time doing them weighted this year I think? Started to get the hang of extensions, may go up to 12.5kg next week.

Great workout, fast paced. Plus Friday's from now on they're late and it's just me and my mates basically. One joined 2 or 3 months back and another 2 a week ago. Gym's empty Friday night and we can put our own music on =] Ideal.

Also got a new foam roller, it's brutal. http://store.tptherapy.com/The_Grid_Revolutionary_Foam_Roller_p/tpt-grd.htm

Ordered a lacrosse ball to replace the tennis ball, should be here soon!
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Re: Chewy's Powerlifting Log

Postby KC Masterpiece » Fri Apr 15, 2011 8:43 pm

I was skeptical when I first saw those rollers but I'm inclined to check it out. I ditched the foam roller for a PVC pipe of the same size and it's a fantastic improvement but I can see the benefits of the ridges, too.
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Re: Chewy's Powerlifting Log

Postby chewybaws » Fri Apr 15, 2011 8:49 pm

[quote="KC Masterpiece"]I was skeptical when I first saw those rollers but I'm inclined to check it out. I ditched the foam roller for a PVC pipe of the same size and it's a fantastic improvement but I can see the benefits of the ridges, too.
I tried a pipe but it was too hard, this is basically a pipe with harder foam than my previous roller round it. A good middle ground, definitely felt it today. Was almost double the price of my first roller, but worth it - old one doesn't do much anymore unless I'm really stiff.

Apparently it doesn't wear since it's barely any foam and a different type. Time will tell!
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Re: Chewy's Powerlifting Log

Postby chewybaws » Mon Apr 18, 2011 6:01 pm

Madcow 5x5 - Week 3

Mon 18th April 2011
Morning weight = 84.8kg (heaviest ever I think)
Workout weight = 86.4kg

Squat
1x5x73kg
1x5x85kg
1x5x97kg
1x5x109kg
1x5x121kg (belt for this set only)

Bench
1x5x44kg
1x5x52kg
1x5x59kg
1x5x67kg
1x5x74kg

Barbell Row
1x5x38kg
1x5x44kg
1x5x51kg
1x5x57kg
1x5x63kg

Hypers
2x8x7.5kg (behind neck)

Weighted situps
4x6x10kg (behind neck)

Everything was pretty easy today, took the same weight on hypers and situps, but done an extra rep per set on situps, gonna get 4x8 before I move up the weight.
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Re: Chewy's Powerlifting Log

Postby chewybaws » Wed Apr 20, 2011 6:47 pm

Wed 20th April 2011
Morning weight = 84.7kg
Workout weight = 86.9kg

Squat
1x5x73kg
1x5x85kg
2x5x97kg

OHP
1x5x26kg
1x5x30kg
1x5x33kg
1x5x37kg

Deadlift
1x5x116kg
1x5x133kg
1x5x149kg
1x5x166kg (belt for this set only)

Weighted chins
2x5 +5kg

Situps (nothing holding feet down)
6, 6, 5

Squats were quick, OHP burned the shoulders a bit because I'm doing them pretty slow to work on form, but weight was easy enough. Deadlifts for the first week since the comp felt like they should do at this weight - easy. Top sets were quick! Starting to find my old form again, got the hips higher - back to where they used to be.

Those situps are getting worse lol. So hard to keep feet down!
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Re: Chewy's Powerlifting Log

Postby JP » Thu Apr 21, 2011 1:24 am

good consistant training mate, keep working hard!
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Re: Chewy's Powerlifting Log

Postby Lordmuppet » Thu Apr 21, 2011 7:56 am

may i ask what sort of static stretches you do afterward? I want to incorporate them but don't know what sort of ones to do.

thanks!
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Re: Chewy's Powerlifting Log

Postby chewybaws » Fri Apr 22, 2011 9:38 am

[quote="Lordmuppet"]may i ask what sort of static stretches you do afterward? I want to incorporate them but don't know what sort of ones to do.

thanks!
Foam roll with http://youtu.be/8caF1Keg2XU to loosen the muscles then stretches;

1) Seated ITB (1:58 http://youtu.be/HWfnAUsYUTI)
2) Squat to stand for hams/groin (http://youtu.be/ExZwvdgAe6g) - not quite there flexiblity wise so i put a fixed barbell over my toes and grab that instead of my toes. i hold each part for a static stretch at the end
3) Calf (http://img.youtube.com/vi/O0YRlnmb4_s/0.jpg)
4) Quad (http://site.herbalrack.com/exercises/Standing-quad-stretch.gif)
5) Hip flexor (http://www.defrancostraining.com/ask_joe/images/pics/week113/image014.jpg)
6) Groin (http://body-like-bruce.com/wp-content/uploads/2010/06/groinstretch.jpg)
7) Glute/lower back (http://simplyaubrey.files.wordpress.com/2010/04/knees_to_chest_lower_back_and_glute_stretch_1.jpg)
8) Abs (http://images.teamsugar.com/files/upl0/1/12981/02_2008/ab-stretch.jpg)
9) WIDE grip pullup bar hang for lats/pecs
10) Upper back (http://www.withamymac.com/news/wp-content/uploads/2010/06/upper-back-stretch-2-300x200.jpg)
11) Triceps (http://site.herbalrack.com/exercises/Tricep-Stretch.gif)
12) Rear delts (http://www.mytrainersays.com/wp-content/uploads/2010/05/shoulder_posterior1.gif)

Including the rolling it takes 15-20mins but I've noticed a huge difference spending time doing a proper warmup/cooldown to how I feel, especially while squatting.
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Re: Chewy's Powerlifting Log

Postby baldy » Fri Apr 22, 2011 9:41 am

[quote="chewybaws"]
Including the rolling it takes 15-20mins but I've noticed a huge difference spending time doing a proper warmup/cooldown to how I feel, especially while squatting.

Wow, that is solid stretching routine! Nice dedication to training.
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Re: Chewy's Powerlifting Log

Postby chewybaws » Fri Apr 22, 2011 9:00 pm

[quote="baldy"]Wow, that is solid stretching routine! Nice dedication to training.
Pretty much just started it with Madcow. I wouldn't spend so long if it wasn't paying off. It's just great to have my first warmup with squats and feel absolutely no tightness in my groin/ITB/hips.

So yeah, apparently the club isn't open tonight or monday for easter, emergency workout at my house!

Fri 22nd April 2011

Squats
1x5x75kg
1x5x85kg
1x5x97.5kg
1x5x110kg
1x3x125kg (belt for this set only)
1x8x97kg

Bench
1x5x45kg
1x5x52.5kg
1x5x60kg
1x5x67.5kg
1x3x77.5kg
1x8x60kg

Barbell row
1x5x40kg
1x5x45kg
1x5x52.5kg
1x5x57.5kg
1x3x65kg
1x8x52.5kg

Strict BB curls
3x8x22.5kg

Tricep extensions
3x8x11.5kg DB

[youtube]http://www.youtube.com/watch?v=5KeUiaAGSfE[/youtube]

Squats felt slow but watching the video back they weren't, prob just cause different environment from the club. They were all in and easy, but I would like it if I could hit the depth I got in that 3rd rep throughout. It's no hassle to go deeper, just need to do it! Real happy with the speed they're going up at.

My bench is shit, it's so wobbly but it got the job done. Rows - we had to prob the bar up on a foot stool either end, and stand on plates (to get the bar to about the right height). I'm glad these are easy just now, because focusing and reloading the bar was a nightmare. I got my mate to take videos of my barbell row form, the 2 sets before the triple my back position was pretty good. Maybe SLIGHTLY bent but looking solid. Looked a bit excessive when setting up for the triple, so it's just a consistency issue. I know how to flatten my back out, must've just got lazy because I knew it was going to be easy.

Got the arm work in except the dips, I can get a setup in here but it's too unstable.


My shoulder started to hurt a bit yesterday. I think it was when I was setting up for OHP on one of the sets on Wednesday it got uncomfortably tight when I think I was trying to squeeze my elbows forward too far. Took some pain killers pre workout and got on with it, feels okay. Hopefully be back to normal by next workout.
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Re: Chewy's Powerlifting Log

Postby Lordmuppet » Mon Apr 25, 2011 1:34 am

[quote="chewybaws"][quote="Lordmuppet"]may i ask what sort of static stretches you do afterward? I want to incorporate them but don't know what sort of ones to do.

thanks!
Foam roll with http://youtu.be/8caF1Keg2XU to loosen the muscles then stretches;

1) Seated ITB (1:58 http://youtu.be/HWfnAUsYUTI)
2) Squat to stand for hams/groin (http://youtu.be/ExZwvdgAe6g) - not quite there flexiblity wise so i put a fixed barbell over my toes and grab that instead of my toes. i hold each part for a static stretch at the end
3) Calf (http://img.youtube.com/vi/O0YRlnmb4_s/0.jpg)
4) Quad (http://site.herbalrack.com/exercises/Standing-quad-stretch.gif)
5) Hip flexor (http://www.defrancostraining.com/ask_joe/images/pics/week113/image014.jpg)
6) Groin (http://body-like-bruce.com/wp-content/uploads/2010/06/groinstretch.jpg)
7) Glute/lower back (http://simplyaubrey.files.wordpress.com/2010/04/knees_to_chest_lower_back_and_glute_stretch_1.jpg)
8) Abs (http://images.teamsugar.com/files/upl0/1/12981/02_2008/ab-stretch.jpg)
9) WIDE grip pullup bar hang for lats/pecs
10) Upper back (http://www.withamymac.com/news/wp-content/uploads/2010/06/upper-back-stretch-2-300x200.jpg)
11) Triceps (http://site.herbalrack.com/exercises/Tricep-Stretch.gif)
12) Rear delts (http://www.mytrainersays.com/wp-content/uploads/2010/05/shoulder_posterior1.gif)

Including the rolling it takes 15-20mins but I've noticed a huge difference spending time doing a proper warmup/cooldown to how I feel, especially while squatting.


wow thanks dude :)
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