Chewy's Strength Log

[Konstantin]

Well done on the PBs. Your squats and deads are seriously big, good to see the BP making progress too.

[i]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,

You wait till you get old dude, all that has to end!

[chewybaws]

Cheers man! I'll be heading out again this Saturday haha.

Tue 8th May 2012

Pendlay Rows
5x5x80kg



Went to the gym to see my workout partner through his workout, he got a squat PB at 117.5kg http://www.youtube.com/watch?v=bKAIu7Vq2D0
Done some rows while I was in. Pretty solid but using my lower back too much. Pretty sure I'm starting a new cycle next week so will concentrate on keeping it motionless with lighter weight.

[chewybaws]

Wed 9th May 2012
Bodyweight = 83.5kg

Sumo deadlift (no belt)
1x5x140kg
1x5x150kg
1x5x152.5kg
1x5x155kg

Speed pulls (conventional)
5x3x100kg

[Mellos]

Thought I might just start reading your log again.
What routine/system are you using atm?

[chewybaws]

Just winging it at the moment! End of this week I'm just gonna do some light squats (let everything rest) and start up something new on Monday.

The Madcow advanced looks quite good http://stronglifts.com/madcow/5x5_Program/Periodized_5x5.htm

[chewybaws]

Fri 11th May 2012

Squats (no belt)
3x5x90kg (pause first and last rep)

Front Squats
1x5x70kg (pause first and last rep)
1x5x90kg (pause first and last rep)
1x5x100kg

OHP
1x5x40kg
1x5x50kg

BB curls
3x10x20kg

OHP (behind neck, wide grip)
1x5x30kg
2x5x40kg

Todays workout was a bit of a mess. For the last couple of weeks during bench when unracking the bar (whether myself or getting a handoff) my forearms/wrists have been very sore (monday I was going to do more benching at the end but unracked 70kg for a rep out set and it was too sore). Also on Monday my shoulders/arms been very uncomfortable with the bar on my back for squats.

Have a couple of theories of what it can be, i'm going with either fucking about with olympic lifts (I've injured myself in the past trying hang cleans) or close grip bench press (feels very uncomfortable). Just my whole arm/shoulder area feels like shit and strained. Should heal up as long as I take it easy.

[chewybaws]

Right so basically after a few days I've isolated the injuries a bit. My left shoulder is sore in the bottom bench position. It hurts even if I just move my arm into that position without any load. The wrist/forearm issue seems to be separate and on both sides. The shoulder stops me from flat benching/low bar squatting. The forearms kinda stop me from using any decent weight on any pressing movement. Will be trying my best to work around it.


High Bar Smolov - Intro Cycle
Running this off 130kg - never done that high bar but sure I could do much more

Mon 14th May 2012
Bodyweight = 83kg (dehydrated/not eating much after getting pissed on Saturday)

Squat
3x8x85kg
1x5x90kg
2x2x97.5kg
1x1x105kg

Bench
5x5x70kg (this was before I realised how bad my shoulder was)

Pullups
15, 7, 8 (15 is a best ever even for chins. and this was wide grip pullups)

GHR (assisted)
3x10


Tue 15th May 2012

Squat
3x8x85kg
1x5x90kg
2x2x97.5kg
1x1x105kg

then some box jumps, worked to a height for 3x5



Wed 16th May 2012
Bodyweight = 83.5kg

Squat
4x5x90kg
1x3x97.5kg
2x2x105kg
1x1x117.5kg

OHP (behind the neck, very wide grip)
5x5x35kg

Speed deadlifts
8x3x110kg

Some machine flies and tricep rope extensions

[JP]

I used to get sore shoulders from low bar squatting, but out was actually the pec tendon tearing

But high bar should make your core stronger too, so there are benefits.

Good luck with smolov!

[chewybaws]

I used to get sore shoulders from low bar squatting, but out was actually the pec tendon tearing

I would need to have pecs to have that problem


Thu 17th May 2012

DB Lunges (for stretching...not gonna lie though still had to work to balance)
3x8x15kg DBs

Some side to side box jumps


Fri 18th May 2012
Bodyweight = 83.5kg

Bulgarian split squats
3x8

Incline bench (less awkward on shoulder)
4x10x45kg

Barbell Rows
4x5x60kg
1x10x60kg

Dips
3x10


Mon 21st May 2012
Bodyweight = 83.2kg

Squat
1x3x100kg
2x2x110kg

Bench
5x5x40kg (light weight just to restore some ROM in my shoulder - felt good. no pain)

Hammer grip DB bench
1x10x20kg DBs
1x10x25kg DBs
1x6x25kg DBs
1x9x25kg DBs

Deadlift
3x5x140kg (conventional, no belt. just felt like it. felt easy, good back position)

Chins
16, 10, 5

Good workout. Can feel my shoulder noticably getting better. If I keep building up the flat bench gradually restoring my full range of painless motion in shoulder, I reckon be good as new within a fortnight. The chinups are a PB, but because I was using the bar at the club which is about a foot away from the wall I kept swinging into the damn thing (doesn't happen so much with pullups). My mate got a video will post later.

[chewybaws]

[thestoatyone]

Popping in to check you haven't passed me yet. Fuck me you're close though...

Nice work on the chins

[chewybaws]

Popping in to check you haven't passed me yet. Fuck me you're close though...

Nice work on the chins

Squat/deadlift ain't gonna be moving for a bit while working on no belt/sumo etc. But aye pullups/chins have had a boost out of nowhere recently. Suddenly they're starting to feel really easy!


Weather's fucking amazing in Scotland this week. Yesterday was spent at the beach and kicking a football about, immensely enjoyed it.

Wed 23rd May 2012
Bodyweight = 83.6kg

Squat
1x5x100kg
1x3x110kg

OHP
5x5x50kg

Pendlay Rows
3x5x71kg

Assisted GHRs
3x10

Lots of stretching then went to the park and kicked a ball about. OHP wasn't easy but got through it.

[Mellos]

Weather's fucking amazing in Scotland this week. Yesterday was spent at the beach and kicking a football about, immensely enjoyed it.

In Germany, yesterday I almost got a sunburn but today it was hailing and the train to Soest got hit by lightning...

[chewybaws]

Fri 25th May 2012
Bodyweight = 83kg

Squat
1x5x100kg
1x5x110kg

Bench
1x5x55kg
4x5x60kg
1x10x60kg

Lat pulldowns
2x8x60kg

Dips
12, 12, 14


Abondoned smolov, squatting low bar again cause shoulder feeling better;

Mon 28th May 2012
Bodyweight = 83.1kg

Squat
1x6x115kg
1x6x120kg
1x6x125kg

Pullups
3x10

Push Press
1x5x37.5kg
1x5x47.5kg
1x10x57.5kg

Strict OHP
1x2x52.5kg
1x2x57.5kg
1x2x62.5kg




Got fucking massive news. I am now employed by Strength Shop UK http://www.strengthshop.co.uk
Don't think I've talked much about my work situation on my log. Since I left school I've been working weekends (the last 6 years it's been with B&Q - a DIY company) whilst at college/uni but the last 2 years basically been looking for work (done a gym instructor qualification last year). I've trained with buzz before from these forums. The job went up on facebook a couple of weeks ago, I applied and got it.
Mon-Fri, 8:30-3:30. A current benefit is we all workout together mon/wed/fri at work. To say this is convenient is an understatement.

Training today was great. Took the squat racks outside. My overhead strength isn't quite as pathetic as I thought but needs a lot of work. Back to low bar squatting as my shoulder's been feeling better. Didn't have any sun cream though, upper back/shoulders are burnt to fuck now.

Just looking at this video I know I need to bulk up.

[JP]

AWESOME NEWS!!!