Chewy's Strength Log

[chewybaws]

A lot's happened the last week so I'll just tell it in order -


Thursday night done some foam rolling. Found out that the comp is cancelled due to not enough lifters.

Fri 11th February 2011

Squat
2x3x110kg
1x3x115kg
(no belt)

Bench Press
3x5x60kg (pause at bottom)

Barbell Rows
1x5x60kg
1x5x65kg
1x5x70kg
1x4x75kg

A few of us planned a mock comp for Fri 18th since comp was cancelled, so monday would be a maintenance day in the meantime. Closed Captains of Crush #1 twice (not in same set) in both hands. Right hand first time, the other reps took a lot of attempts.

Mon 14th February 2011

Squat
1x2x120kg
2x1x135kg
(with belt)

Bench press
1x5x65kg (first rep pause at bottom)
1x1x75kg (pause at bottom)
1x1x80kg (pause at bottom)

Close grip lat pulldowns
1x8x75kg

Foam rolled pre/post workout. Found out some of the guys were doing an unequipped comp Sat 26th with a different federation and so wouldn't be doing mock comp on Friday, I didn't think I'd be able to get off work with such short notice for that comp. Wasn't feeling too great about lifting myself on Friday but figured it was worth a shot.

Tuesday, got someone to swap with at work, posted my membership/entry form away for comp on the 26th. Planned to lift heavy Wed/Fri, maintenance day Monday then rest till comp. Also closed CoC #1 again with both hands.


Wed 16th February 2011
Morning weight=84.2kg

Deadlift
1x5x160kg (no belt)

Front squat
1x5x70kg
2x5x80kg

Box jumps
1x10x32.75"
1x10x34.5"
1x10x36" (3ft)
1x20x32.5"

Seated calf raises
1x10x40kg
10,10,19x52.5kg

Night weight at club was 85.2kg.
So, planned on going heavy on deads, warmed up with couple of sets of 5 @ 70kg, then a set of 5 at 120kg. Popped the belt on for next warmup at 160kg, pain as soon as I squatted down to start the rep, around upper abs area - caused by last week's single at 210kg. Felt my back round too much and the top of the belt dig into there. Took the belt off done a set of 5. Put the belt on for next set and just took 160kg again for a test. Couldn't even bring myself to start the lift, everytime I got into position and went to breathe in it just hurt. Called it a day for deadlifts and didn't do any upper body assistance.

My plan is to squat as heavy as possible WITHOUT belt on friday, bench heavy. Maintenance day Monday, rest till comp. Simply cannot risk prolonging this injury, and it took a while for my ribs to heal when the belt screwed them when that happened before, about the time I have from now to the comp.

Trying not to get paranoid, that's a week of no heavy lifting. Need to stay positive till comp.


So summary;
-No belt till comp till injury heals.
-GBPF comp on Sun 20th cancelled
-Now lifting BDFPA Unequipped comp Sat 26th

[thestoatyone]

Ouch. Hang in there buddy, listen to your body and you'll be good...

[baldy]

[quote="thestoatyone"]Ouch. Hang in there buddy, listen to your body and you'll be good...

[JP]

hey dont cancel your comp just yet!

well, you only know if it is serious... like a dislocated rib bone, but a bit of pain here or there - goes as fast as they come hopefully

[chewybaws]

Don't worry guys, not cancelling anything! The comp on Sunday was cancelled due to not enough lifters but I'm absolutely definitely doing the one Sat 26th. The injury only affects deadlifting when I squat down into position - which is weird since it doesn't affect squat (used belt on monday). And also when I laugh a lot, something bumps into it by mistake or if I twist certain ways. Apart from when I go to start a deadlift though there's no serious pain. I'll not be wearing the belt till the comp just as a precaution. Still 9 days of healing ahead so should be good for then!

[chewybaws]

Comp schedule - 1 week out (just about)

Fri 18th February 2011
Morning weight=83.1kg

Squat
1x4x120kg
1x2x130kg
1x2x135kg
1x1x140kg
(all no belt)

Bench Press
1x5x65kg
1x3x75kg
1x2x85kg
1x1x87.5kg
(all touch and go)

Barbell rows
3x5x70kg

Box jumps
1x10x29"
1x10x31"
1x10x33"
1x30x26.5"

Seated calf machine
10,10,22x55kg

Captains of crush
#1 1x3 each hand

Weight at club was 85.7kg

As planned, no belt today. Was happy with my squat strength, think I'll do good in the comp. Nothing felt heavy on my back or pushing out the bottom. Last 2 sets of bench were SLOW, but not letting it bug me before the comp. The plan on monday is just to warm up weights on squats to keep the joints lubed, starting weight for comp on bench and do some dumbbells and not much else.

Felt it in my ribs here and there today but nothing major.

[chewybaws]

Mon 21st February 2010

Squats
5x5x70kg
1x20x70kg
(no belt)

Bench Press
1x3x65kg (paused first rep)
1x1x75kg (pause)
1x1x85kg (pause)

10 mins on cross trainer (heart rate to about 155-160bpm the middle 5 mins).

Just kinda pissed about tonight. Only time I felt it in my ribs was getting off the bench. If ribs are all clear on wednesday I'll do some very light deadlifting, but that will it before the comp, except light stuff here and there. Gonna do some foam rolling now, right quad is a bit tight.

[chewybaws]

Tue 22nd February 2011
Morningweight=83.6kg

Barbell complex
Hang Clean and Jerk x5
Front squat x10
Barbell row x10
Deadlift x10
Done this with 20kg, 25kg, got to 30kg and after the clean/jerk's my grip was actually so sore I had to but the bar down. Never felt like such a pussy!

Since that got cut short done 20mins on the stationary bike.

Ribs aren't annoying me when moving about, but still a bit sore to prod.

[chewybaws]

Wed 23rd February 2011

Deadlift
1x5x90kg
1x5x100kg
1x5x110kg
2x1x120kg
1x1x130kg
1x1x160kg
2x1x170kg
(all no belt)

BB curls
1x10x15kg
1x10x20kg
2x5x25kg
(super strict)

Box jumps
1x10x29"
1x10x32"
1x5x34.75"
1x5x36.5"
1x4x37.75"

So the sets of 5 at 100kg/110kg. I do my usual setup, set an equal stance with bar quite close to my shins. Squat down grab a narrow mixed grip. Set my back, big breath in. Lift. Feel something real slight in my rib. Didn't bother me much with the rest of the set. Same thing happened on 100kg/110kg. So I'm sitting down between my sets watching the other guys and I didn't even notice the guys breathing before the first rep. Because they do it when they're standing up, before they take their grip. So I tested this out from 120kg, worked a charm - felt absolutely nothing, and I'm thinking this might protect my ribs from now on. There definitely felt like more pressure in my body as well which is good.

Basically I'm thinking the reason it happens on deadlifts and not squats is 2 reasons - First is on squats I breathe in at the top. 2nd is there's a much more closed hip angle when I do deadlifts. And when I was breathing in at the bottom coupled with everything being so close together the belt was shifting a bit.

So gonna try breathing at the top out at the comp. It's not complicated.

My last box jump I only just made it and the impact of me landing just rattled through my torso, but think I got away with it - feel real good this morning and also no lower back/hamstring fatigue. All ready to go on Saturday, no more sessions until then

[chewybaws]

BDFPA Scottish Unequipped Open 26th February 2011 Comp Report
82.5kg Class

[youtube]http://www.youtube.com/watch?v=Cjsmy3LStc8[/youtube]

Decent quality but not a long sleep. Weighed myself when I got up, was 82.7kg. Decided not to drink/eat till weigh-ins to make 82.5kg class. Weighed in about 9:15am at 82.2kg. Lifting was due to start at 11am. Straight after weigh-in drank a few bottles of water, ate an energy bar and a few bananas. Had a red bull before warmups, and lucozade throughout comp.

There were 16 lifters, a good mix of juniors/seniors/masters, girls/boys, classes and different levels of lifters.

Was pretty nervous after the weigh-ins. Warmup for the squat took the bar, 10x60kg, 3x100kg, 1x120kg, 1x130kg if I remember right. Not much to be honest!

Squat

Attempt 1: 140kg (308lbs)
Attempt 2: 150kg (330lbs)
Attempt 3: 157.5kg (347lbs) (PB)

First lift was kind of a blur, didn't know where to focus my eyes or anything. Rep was quick enough. Luckily I stepped forward just as the ref gave the signal to rack because I forgot to wait. He gave me a little warning and that was the last time I forgot for the whole comp lol. I remember 150kg being quite easy as well. 157.5kg I remember hitting my sticking point, fought for it and went up quickly after that point.

Bench, warmed up with the bar, 8x50kg and singles at 60kg, 70kg, 75kg.

Bench

Attempt 1: 80kg (176lbs)
Attempt 2: 85kg (187lbs)
Attempt 3: 87.5kg (192lbs) (miss)

Not much to say, 80kg was easy, 85kg was way harder than it should've been. 87.5kg just missed it. Bit extra drive could've got it.


Deadlift warmed up with 10x70kg, 4x120kg and a single at 160kg and 190kg (belt on for singles). Belt was killing my ribs already.

Deadlift
Attempt 1: 200kg (440lbs)
Attempt 2: 212.5kg (468lbs)(PB)
Attempt 3: 220kg (485lbs)(PB)

After the first inch off the floor, 200kg came up like a shopping bag by the looks of the video. Really hurt my ribs, but since I breathe when standing before getting into position it doesn't affect my breathing and easy enough to ignore the pain. I don't remember much about the 2nd lift...was expecting it to be harder which filled me with confidence. Hit 2 sticking points in my final lift, but was really happy with it. I get real good speed in the middle portion. Just need work on lockouts and deficit deadlifts.


Total 462.5kg (1019lbs)


All in all it was an amazing experience. The other lifters were really friendly and supportive, and the support I received off my club mates (2 of them were lifting, 2 were watching) and my girlfriend was amazing (she took the videos).

Met buzz as well, he was a spotter at the comp which was cool. I'll be trying out his idea of a vegan cottage pie roll haha.

Got a wee medal which will be good to remember the comp by.

Still to gather some pictures from places, will get them up soon!

[KC Masterpiece]

Awesome, awesome job chewy! Way to push (or pull, as it were) through the DL in sub-optimal conditions w/the rib.

Great job; 1000 lb club!

[SpugFab]

Great work man. You look built to deadlift.

Follow buzz's diet advice and the bench numbers will go up (as the stroke length comes down).

[sosso]

Great lifting mate. You made the 200 DL look like an empty bar.

[Lordmuppet]

great stuff! a credit to the table

good job on the weigh in too

[buzz]

Good to meet you DEADLIFT BEAST!!! Got the numbers bang on imo, excellent first comp. Good training buddies in Stephen and Arthur for sure.

Built to deadlift. A suit would work well with your style I think, wouldn't be far off 300 by the end of the year I reckon, but maybe that's a bit of the pipe talking.

Was a LM country pie on a roll. 500 calories of goodness!