Chewy's Strength Log

[chewybaws]

5/3/1 Cycle 2
Week 1

Mon 20th February 2012
Bodyweight = 84.1kg

Squat
3x25x20kg (groin rehab)

Leg Press (feet together)
1x10x140kg
1x23x160kg

DB Bench
1x10x22.5kg DBs
2x10x25kg DBs

Kroc Rows
1x10x32.5kg DB
2x10x35kg DB

Weighted Dips
3x10 +5kg

Weighted Plank
30s +25kg
30s +35kg
30s +50kg


Tue 21st February 2012

Squat (groin rehab)
2x25x20kg
1x25x25kg


Wed 22nd February 2012
Bodyweight = 84.9kg

Squat (groin rehab)
1x25x20kg
1x25x25kg
1x25x30kg

Bench
1x5x50kg
1x5x60kg
1x12x67.5kg

Pullups
2x10 (first time ever getting 10 for 2 sets)
1x10 assisted with purple mini band

OHP
3x10x32.5kg (+ extra collar for microloading)

Ab roller/cable crunch superset, and CoC #1 for grip - 3 reps left hand, 4 reps right


Thu 23rd February 2012

Squat (groin rehab)
1x25x25kg
1x25x30kg
1x25x35kg


Fri 24th February 2012

Squats (groin rehab)
1x25x25kg
1x25x32.5kg
1x25x40kg

Push Press
1x5x42.5kg
1x5x50kg
1x10x55kg

Deadlift
1x5x130kg
1x5x150kg
1x10x170kg (belt for this set only, new 10RM)

3x10x70kg +blue small band



Saturday night got fucking wrecked, didn't sleep before work on Sunday. Barely ate Sunday, and not much better Monday/Tuesday. So following workouts suffered;


Week 2

Mon 27th February 2012
Bodyweight = 83.6kg

Squat (groin rehab)
1x25x25kg
1x25x35kg
1x25x45kg

Leg Press (feet together)
1x10x150kg
1x12x170kg

DB Bench
3x10x25kg DBs

Kroc Rows
1x15x20kg DB
2x15x25kg DB

Dips
3x10


Wed 29th Feburary 2012
Bodyweight = 83.9kg

Squat (groin rehab)
1x20x30kg
1x20x40kg
1x20x50kg

Bench
1x3x55kg
1x3x62.5kg
1x11x70kg (failed a 12th rep, thought I had it)

Pullups
10, 10, 7

OHP
3x10x32.5kg (+ 2 extra sets of collars, microloading)

Weighted plank
30s +25kg
30s +45kg
30s +65kg




I'm not gonna get into the individual workouts too much, but I'll summarise the main stuff. Groin's getting there, loosely using Rippetoe's method of just attacking muscle injuries with exercises that work the muscle very light high reps every day. There's various stretches/foam rolling positions I've been avoiding that have been aggravating it. Today I done kinda soft versions of them, I can feel it's still a bit strained and tight but way better than what it was. Still won't try front squats at least till next week, just gonna keep building up my main squat 5kg at a time with high reps till I'm back over 100kg again. Hopefully be ready for next cycle but I ain't rushing it. My legs can get plenty of work. I found out very quickly the first day that I can only leg press with my feet right together (takes out the groin).

Need to try toning down the nights out a bit, been going a bit wild now that I'm a single man again. Today I went out bought a shitload of vegetables, been getting really lazy with my intake. And going to try cutting the refined stuff down a bit. Been getting spots on my body and skins just generally shitty. My bodyweight's dipping again, which is no use for anything.

My left knee's starting to get a bit dodgy, I've been quite tight because my groin's limited me on what stretches I can do but I'm starting to be able to do more now so flexibility should sort it out.

[Orkje]

Need to try toning down the nights out a bit, been going a bit wild now that I'm a single man again. Today I went out bought a shitload of vegetables, been getting really lazy with my intake. And going to try cutting the refined stuff down a bit. Been getting spots on my body and skins just generally shitty. My bodyweight's dipping again, which is no use for anything.

Just a phase you need to go through, I think, but I'm glad you've already seen the light.

Good luck on the rehab work!

[Lordmuppet]

same thing goes for squats as I'm sure you know. Feet closer together = less strain on groin.

The Rippetoe thing has worked for me! stick with it

[chewybaws]

Been alright with my normal stance, I'll just keep building it up!

Thu 1st March 2012

Squats (groin rehab)
1x20x35kg
1x20x45kg
1x20x55kg

Went for a jog in the park for 10 mins, light pace. Was still fucked haha.


Fri 2nd March 2012
Bodyweight = 85.5kg

Squats (groin rehab)
1x20x40kg
1x20x50kg
1x20x60kg

Push Press
1x3x45kg
1x3x52.5kg
1x9x57.5kg

Deadlift
1x3x140kg
1x3x160kg
1x8x180kg (belt for this set only)

3x10x70kg + purple mini and red super mini


I overstretched my ITB last night and was still pretty sore today. Didn't really affect the exercises any, just fucking sore. Happy with top set of deads.

[chewybaws]

Week 3

Mon 5th March 2012
Bodyweight = 84.4kg

Squat (groin rehab)
1x20x45kg
1x20x55kg
1x20x65kg

DB Bench
2x10x25kg DBs
1x10x27.5kg DBs

Kroc rows
3x10x30kg DB

Weighted Dips
3x10 +5kg

Weighted Planks
30s +35kg
30s +50kg
30s +65kg


Tue 6th March 2012

Squat (groin rehab)
1x20x50kg
1x20x60kg
1x20x70kg

Went for a jog in the park for about 10 mins


Wed 7th March 2012

Squat (groin rehab)
1x15x55kg
1x15x65kg
1x15x75kg

Bench
1x5x60kg
1x3x67.5kg
1x7x75kg

Pullups
2x10
1x10 assisted with purple mini band

OHP
3x10x35kg

Ab roller
2x15 (on knees)

Captains of crush #1, 5 reps right hand, 3 reps left hand


Thu 8th March 2012
Bodyweight = 84.5kg

Squats (groin rehab)
1x15x60kg
1x15x70kg
1x15x80kg

Again, went for a 10min jog in the park


Fri 9th March 2012
Bodyweight = 84.3kg

Squat (groin rehab)
1x15x65kg
1x15x75kg
1x15x85kg

Push Press
1x5x50kg
1x3x55kg
1x6x62.5kg

Deadlift
1x5x150kg
1x3x170kg
1x6x190kg (belt for this set only, new 6RM)

Speed Pulls
5x2x110kg +purple mini band (no belt - but will prob use belt next week)



Bench/push press not so great this week, but groin rehab feeling much better. Think my legs are actually growing from all the high rep squatting every day haha. I took a wider stance today (Friday) and it felt pretty comfy. Very happy with deadlifts. Overall though, need to get on a proper diet plan. I ain't gaining strength or losing fat, stuck in limbo.

[baldy]

Went for a jog in the park for about 10 mins

10 minutes running is about the optimal for looking cool, but not actually turning into a runner.
Training is looking nicely structured, get your bulk on!

[chewybaws]

Went for a jog in the park for about 10 mins

10 minutes running is about the optimal for looking cool, but not actually turning into a runner.

Haha, we don't look cool when we run. For cardio sessions I look like I've just rolled out of bed. But the ultimate goal is to look cool by summer

Week 4 (deload)

Mon 12th March 2012
Bodyweight = 84.2kg

Squat (groin rehab)
1x10x70kg
1x10x80kg
1x10x90kg

DB Bench
1x10x25kg DBs
2x10x27.5kg DBs

Kroc rows (standing)
1x10x30kg
1x10x35kg
2x10x40kg

Weighted Dips
3x10 +6.25kg

Weighted Plank
30s +40kg
30s +55kg
30s +70kg


Tue 13th March 2012

Squat (groin rehab)
1x10x75kg
1x10x85kg
1x10x95kg

Jog in the park for 10 mins
*Started bulking this day


Wed 14th March 2012
Bodyweight = 85.2kg

Squat (groin rehab)
1x10x80kg
1x10x90kg
1x10x100kg

Bench
1x3x52.5kg
1x3x60kg
1x3x70kg

Pullups
10 +1.25kg
10/7 bodyweight

OHP
3x10x35kg (+extra collar)

CoC Trainer 20 reps each hand for grip


So yeah, started the bulk on Tuesday. about 4400kcal workout days, 4000kcal off days. See how it goes. Figured there's no real point of cutting and getting abs when I only weigh about 84kg at 6ft, will just look skinny. The only logical option is to bulk.

Went to a vegan potluck on Tuesday, went well Will be going to the next meetup. Downside was I had a few pints and workouts have felt horrendous the last few days. That might also be down to eating too much too close to workout, still to sort out the frequency of the upped calories.

Squats 100kg x10 no belt was surprisingly easy, considering I felt like shit that day and the warmups had me sweating. I might actually just keep the belt off for squats now that I have an opportunity to start afresh with them on 5/3/1.


Been doing this assistance plan for 2 months but still like it. Just going to make a couple of tweaks - barbell rows in place of kroc rows. And possibly set/rep changes in certain exercises (already swapped 3x10 band deadlifts for 5x2 speed pulls on a friday). But for the most part I like the structure and will be keeping it the same for as long as I do.

[lobsteriffic]

Good luck on your bulk! I know you'll do great!

[chewybaws]

Fri 16th March 2012
Bodyweight = 85.5kg

Squat (groin rehab)
1x10x70kg
1x10x90kg
1x10x105kg

Push press
1x5x25kg
1x5x32.5kg
1x5x40kg

Deadlift (no belt)
1x3x130kg
1x3x150kg
1x3x170kg
(this is the deloading without deloading from jim wendler's blog. you triple what you did for week 1's sets and don't rep out the final set)

Speed pulls
5x2x110kg + red super mini band

BB curls
3x10x20kg

Eating way too much too quickly. I have a certain amount roughly I want to add a week and gained way too much weight over the last few days so cut the calories down to 3500kcal (3900kcal workout days). I want to be a tank in 9 months, not a fat bastard in 3!


So that's my groin more or less back to normal! New cycle started beltless;

Jim Wendler's 5/3/1 - Cycle 3

Week 1

Mon 19th March 2012
Bodyweight = 84.2kg <-- see how it goes this week, if it stays putt I'll add more calories

Squat
1x5x82.5kg
1x5x95kg
1x10x107.5kg (so easy)

DB Bench
3x10x27.5kg DBs

Bent over rows (strict/slow/narrowish overhand hook grip/not from floor)
1x10x40kg
2x10x42.5kg (way harder than I thought they'd be)

Weighted dips
8,8,7 +7.5kg (couldn't believe I didn't make this but was fucked from DB bench)

Weighted plank
3x30s +25kg

Had a stupid cough for 4 or 5 days and runny nose the last couple. Annoying. Eating has been consistent though, staying on the ball.

[chewybaws]

Wed 21st March 2012
Bodyweight = 83.1kg

Front Squat
3x10x40kg (gradually build this back up)

Bench
1x5x52.5kg
1x5x60kg
1x12x70kg

Pullups
1x10 +2.5kg
1x10
1x9 assisted with purple mini band

OHP
3x10x35kg (+2 extra collars, microloading)


Fri 23rd March 2012
Bodyweight = 83.4kg

Squat (pause all reps at bottom)
1x5x50kg
1x5x62.5kg
1x5x75kg

Push Press
1x5x45kg
1x5x50kg
1x5x57.5kg

Sumo Deadlifts (no belt)
1x5x70kg
1x5x80kg
1x5x90kg
1x5x100kg
1x5x110kg
1x5x120kg
1x5x130kg
1x5x140kg
1x5x150kg

BB Curls
2x10x20kg


This weekend on the Saturday I got absolutely fucked, went to someone's flat and went to work Sunday morning with no sleep.


Week 2

Mon 26th March 2012
Bodyweight = 83kg

Squat (no belt)
1x3x87.5kg
1x3x100kg
1x10x112.5kg

Close grip bench (DBs were being used)
1x10x50kg
1x10x52.5kg
1x10x55kg

Bent over rows (medium overhand hook grip, hanging)
2x10x42.5kg
1x10x45kg

Dips
15, 11, 8 (first set wasn't max, rest were)


Wed 28th March 2012

Front squat
3x10x50kg

Bench press
1x3x57.5kg
1x3x65kg
1x9x72.5kg

Pullups
1x10 +3.75kg
1x10
1x10 assisted with red mini band

OHP
2x10x37.5kg
1x9x37.5kg

Friday 30th March 2012
Bodyweight = 83.4kg

Squat (all paused at bottom)
1x5x50kg
1x5x62.5kg
1x5x75kg

DB Bench
2x8x27.5kg DBs
1x8x30kg DBs

Sumo deadlifts (no belt)
1x5x70kg
1x5x90kg
1x5x110kg
1x5x130kg
1x5x150kg
1x5x160kg



BB curls
2x10x22.5kg


Went on a date on Saturday with the vegan girl I met the weekend before, went well.

Progress pic sunday morning, skinny at 83kg;



Week 3

Mon 2nd April 2012
Bodyweight = 82.9kg

Squat (no belt)
1x5x95kg
1x3x107.5kg
1x9x120kg (easily my best no belt set ever. Even when I was 6kg heavier on madcow I wasn't hitting numbers like that. Credit it fully to squatting shitloads since starting groin rehab)


Best my form's looked as well, getting really deep with minimal tailbone tucking. Back stays at a great angle throughout. Only criticism I have is my knees scoop in a bit reversing out the bottom.

DB Bench
1x8x27.5kg DBs
1x8x30kg DBs
1x9x30kg DBs

Dips/pushup superset
6 / 12
6 / 11
6 / 3
(endurance fail, first set on target. 2nd set not so easy, 3rd set pathetic)


Wed 4th April 2012
Bodyyweight = 83kg

Front squat
3x10x60kg (still building these back up, taking my time. Was easy, paused first/last rep of each set)

Bench press
1x5x60kg
1x3x70kg
1x6x77.5kg
(I took a video of the last set and watched it back. my heels are an inch off the floor. I'm prob going to have to sacrifice a bit of my arch but it needs to be done. Frustrating because bench has been going pretty decent, this is probably why.)

Pullups
1x10 +5kg
1x10
1x5

OHP
3x8x37.5kg (+ extra collar for microloading)


I should mention I've been doing HIT cardio Tue/Thu for 2 or 3 weeks now on the bike. I'm on it for 15 mins at a steady pace, on mins 5/7/9/11/13 I'll do a full out 20s burst. Also last Friday done a slower steady cardio session on it for 60 mins. Bulking went down the drain but the good news is my eating has been very steady (apart from that drunken weekend). The plan just now is to cut a bit of fat back. I'd be lying if I said it had nothing to do with dating again but at least I'm honest. After this I plan to do exactly the same as last time I done 5/3/1, a very slow bulk keeping the bodyfat reasonably low.

Also pretty much since last time I updated my log I've had a fucking annoying cough. Don't feel ill whatsoever but it pisses me off. Wish it would fuck off.


Not sure if anyone will notice in this post but my 5/3/1 is all fucked up. The only exercise that has been on track is bench. Squat got fucked up when my groin went, I started again this cycle with no belt so lower numbers. Push press was just aggravating my back. Either overtight front delts or lats stop me getting the bar where it should be and my back hyperextends to compensate. Disastrous on push press because when the momentum runs out from my legs my back takes full strain. It happens during OHP as well, but today with the sets of 8 I tried pressing a bit slower and concentrating on keeping a better position and there was no stiffness. Deadlifts I'm just sick of lifting with a rounded back. I haven't had a serious injury and I'm fairly strong lifting conventional, I've tried taking the weight down and building up multiple times but I can't do it with a straight back. I can keep a very good back position in sumo so I'm going to give it a go and learn to use my legs. I prob won't do 5/3/1 for sumo pulls, probably just do them with feel. I'm fairly new to it and need more volume.

[chewybaws]

Thu 5th April 2012

Sumo Deadlifts (no belt)
1x5x150kg
1x5x165kg
1x5x170kg



The gym was closed friday so done my deadlifts Thursday, and Friday I was lifting all day at work so didn't bother with the light work. Back position looks solid from side, and this is very close to my 5RM beltless conventional.


Week 4 (deload)

Sun 8th April 2012
Bodyweight = 83.2kg
Again, gym closed monday so had to make do in the house sunday night

Squats (all paused at bottom)
1x5x50kg
1x5x62.5kg
1x5x75kg

DB Bench
1x8x24kg DBs
1x8x26.5kg DBs
1x6x26.5kg DBs
1x5x26.5kg DBs
These were murder to self spot with the loadable handles in my house because I couldn't sit them on my thighs properly.

Bent over rows (narrow overhand hook grip, hanging)
1x10x45kg
1x10x47.5kg
1x14x47.5kg

Pushups
12, 12, 12, 12, 8

Kept the pace up this day, had been working all day and just wanted to get it over with. Got better towards the end.

Went to the doctor about my cough today (been nearly 3 weeks now), he reckons it's a virus that's going about just now which will typically takes 4 or 5 weeks to go away and not really anything they can give me for it. He said to avoid heavy exertion so might just take the rest of the week off since it's a deload anyway and just do stretches.

Diet's been pretty damn consistent, had a bit of a cheat saturday night. 2 or 3 bottles of cider with the girl and packet of crisps. But overall everything's solid;
Breakfast - orange juice + supplements, banana, muesli + soy milk
Lunch - Hummus sandwiches, 3 pieces of fruit, bag steamed kale, protein shake + omega oils
Dinner - Pasta (or rice/quinoa) + kidney beans + frozen mixed veg + coconut oil (extra tin of beans on workout days)
Before bed - Protein shake + almonds

Very very simple but also easy to stick to. There's also my recovery drink on workout days. 3600kcal on off days, 4300kcal on workout days. Looking a lot more lean these days.

Thinking about changing up my schedule since my 5/3/1's a bit fucked up, and the assistance has been a bit stale as well. Might try a more intense routine since my motivation has skyrocketed next week (if the cough's away).

[chewybaws]

Wed 11th April 2012

Front squats (pause first and last rep)
3x10x70kg

Bench
1x5x52.5kg
1x3x60kg
1x3x70kg
Got my feet planted on the floor this time, felt fine - just set up as normal and set my feet forward a bit at the end.

Pullups
1x10 +6.25kg
1x10
1x9 (chins)


OHP
3x8x37.5kg (+2 collars for microloading, took a wider grip this week felt much easier on my shoulder at the top)

Tricep rope pushdowns
1x10x15kg
2x10x17.5kg

Went to doctor's yesterday, reckon it's a virus that's going about just now so couldn't give me anything for it. Said it typically takes 4 or 5 weeks to fuck off.

[chewybaws]

Fri 13th April 2012
Bodyweight = 82.9kg

Squat (all reps paused at bottom)
1x5x50kg
1x5x62.5kg
1x5x75kg

OHP
1x5x40kg
1x5x45kg
1x5x50kg

Sumo deadlifts (no belt)
1x5x150kg
1x3x170kg
1x3x175kg

BB curls
2x10x22.5kg


Mon 16th April 2012
Bodyweight = 82.4kg

Bench (dropset)
1x11x70kg
1x7x60kg
1x9x50kg

OHP
1x10x25kg
1x10x30kg
1x10x32.5kg

Diamond pushups
4x10, 1x12


Tue 18th April 2012

Squats (no belt)
1x5x110kg
1x5x130kg


Bent over rows
2x10x45kg
1x14x50kg

BB curls
1x10x20kg
1x10x25kg


Wed 19th April 2012
Bodyweight = 83.8kg

Sumo deadlifts (no belt)
1x5x150kg
1x4x160kg
1x3x165kg
1x6x170kg

Bench
1x5x60kg
1x3x70kg
1x8x75kg

DB Bench
1x15x27.5kg DBs

Pullups (wide grip)
10, 9, 4

Some rear delt flies on a machine

One armed rows
3x8x30kg DB


Fri 20th April 2012

Front squat (no belt)
1x5x70kg
1x5x85kg
1x3x100kg
1x2x110kg
1x2x120kg
1x1x130kg (ugly as fuck, started rolling off the shoulders)
1x5x100kg



Chinups
14, 9, 8


My training was just bits and pieces when I could this week but end up getting in a lot of work. I had the worlds shittest week - grandpa died monday, one of my best mates moved down south, and me and the girl we were seeing broke up (glad it was sooner rather than later. we were just moving way too quickly and realised we didn't really know each other that well or have much in common). It's probably why workouts towards the end of the week were good, getting out some frustration on the bar.

Wednesday I was back in with the powerlifters for the first time in 12 or 13 weeks and immensely enjoyed it. Can see myself starting it up again on Mon/Weds. My sumo deads need work, keep scraping my shins to fuck (mostly on the way down which is the problem) and I could do with pointing my toes out a bit after watching some vids online. Front squats felt really damn strong. I was hungover, dehydrated and on an empty stomach. The single at 130kg was sloppy as fuck upper back just collapsed but the double at 120kg was fucking solid.

So at least when everything else goes to shit I've still got training, and it seems to be going well just now.

[Konstantin]

Seriously big squats there Chewy, awesome work.

Sorry about your Grandpa and the lady. Hang on in there.

[knackers]

Nice squatting!

Girls come and go, but the iron will always be there.