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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Tue Mar 20, 2012 2:12 pm 
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Elephant
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Fallen_Horse wrote:
No rounding! :D
:D


Fallen_Horse wrote:
Also, are you following a well-known plan right now, or are you doing a custom routine? I haven't heard of many plans that go up to 15 rep sets for squats. That sounds interesting! :D
I'm doing 5/3/1 with custom assistance (so not following a template for assistance). The last month I was rehabbing my groin that's why the reps were so high/low weight. I went back started with the bar for sets of 25 to flush as much blood through the area as possible and actively stretch it. Then just added 5kg a day about 5 times a week gradually reducing the reps till I was ready to start again.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Sat Mar 24, 2012 5:53 pm 
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As chewy shows, if your upper back is hugely strong you can pull with a rounded back but it's not common.

Gald your groins healed chewy, been interesting seeing the progess in the rehab :)

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Wed Apr 04, 2012 11:07 am 
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Location: Scotland
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;
Image


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.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Thu Apr 05, 2012 5:09 pm 
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shit hot mate! good luck with the dating, and there's nothing wrong with cutting fat back for the ladies ahha hope it all works out bro!

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Tue Apr 10, 2012 6:33 am 
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Elephant
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vegan_rossco wrote:
shit hot mate! good luck with the dating, and there's nothing wrong with cutting fat back for the ladies ahha hope it all works out bro!
Haha, we're an item now so life is good :D Pretty impressed with the body as well which is always good for motivation.

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).

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Wed Apr 11, 2012 8:43 am 
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Elephant
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Location: Scotland
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.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Sat Apr 14, 2012 11:18 am 
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Elephant
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Location: New Jersey, USA
a virus for four weeks? looking good lucky girl u got

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Mon Apr 16, 2012 1:55 am 
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Posts: 1477
Location: Isle of Wight, England
chewybaws wrote:
vegan_rossco wrote:
shit hot mate! good luck with the dating, and there's nothing wrong with cutting fat back for the ladies ahha hope it all works out bro!
Haha, we're an item now so life is good :D Pretty impressed with the body as well which is always good for motivation.


siiiiick :D stoked for you man, and nice pull ups I have a real problem with them that way, always end up doing close grip chin ups :/

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Fri Apr 20, 2012 12:30 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
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.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Mon Apr 23, 2012 5:09 am 
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Elephant
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Location: Scotland
Right so I said last Wednesday I was back in with the powerlifting club, I plan on taking my training seriously again for the first time since last summer. Plan is to bulk up slowly while improving my powerlifts. I plan on starting to take progress pics as well, the lighting isn't flattering but since it's artificial it'll be consistent. So straight out of bed on a Monday morning -

Image
Can you tell I'm a much better deadlifter than bencher? Lol

84.4kg (dunno where the fuck that came from).


I penned up a routine to fit in with the club's schedule (squat/bench monday, deadlift/bench variation wednesday) so I'm lifting at the same time as everyone else. Typically I'll shuffle things about the first couple of weeks to get comfortable. Also going to use a couple of weeks to get used to the extra volume before starting a program. Will just be going on feel till then.

Mon - Squat, Bench, Pullups, OHP (behind neck)
Wed - Sumo Deadlift, Close grip + DB bench, DB Rows, Front Squat
Fri - Squat, OHP, BB Rows, Dips, Curls

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Mon Apr 23, 2012 3:05 pm 
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Elephant
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Posts: 1481
Location: Scotland
Powerlifting Club

Mon 23rd April 2012
Bodyweight = 84.4kg

Squat (no belt)
1x5x100kg
2x5x110kg
1x5x112.5kg
1x9x115kg

Bench
1x5x70kg
2x5x77.5kg
1x6x77.5kg

Wide grip pullups
10, 10, 8

OHP (behind neck, almost max grip width)
1x10x25kg
1x5x30kg
5x5x35kg

Glad to be back, guys seem happy I'm back. Good numbers, lots of volume.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Fri Apr 27, 2012 7:18 am 
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Posts: 1481
Location: Scotland
Wed 25th April 2012
Bodyweight = 83.8kg

Sumo Deadlifts (no belt)
Sets of 5 from 70kg to 140kg (in 10kg increments)

Close grip bench
1x14x65kg

DB Bench
1x12x30kg DBs

One arm row
3x8x30kg DB

Towards end of last week legs were getting tight. Monday especially after squatting legs were tight. Tuesday went to see The Used. Legs were sore all day, neck/calves fucked after that gig. So this workout my groin on the left felt really fucking sore, got worse with every set of sumos so had to stop premature (which was a shame, was pulling them rapid and was dumping the bar better so I wasn't scraping my shins). Benching was strong.


Thursday done a bit of foam rolling/mobility work, but mostly was sitting on my ass or lying down so ended up really tight come Friday morning.

Fri 27th April 2012
Bodyweight = 84.6kg (heaviest this month)

Squat (no belt)
1x5x40kg
1x5x60kg
1x5x80kg
1x5x100kg

OHP
1x5x40kg
1x5x45kg
1x5x47.5kg
1x5x50kg

Pendlay Rows
5x5x60kg

Weighted dips
1x5x10kg
1x5x15kg
3x5x20kg



BB Curls
3x8x25kg

Pushups
30, 11, 13

So my plan was to forget anything that might reinjure my groin. Do narrow stance leg press to get my legs some work. But I warmed up as normal and there was nothing tight or suspect about it. So went ahead and squatted. Paused 1st/last rep in every set except the last. No pain.
OHP felt strong. First time doing rows off the floor in a while. My hamstrings were so ridiculously tight that I was struggling to hold position (hence the video). To be honest it doesn't look that bad. Upper back is supposed to be rounded at the start position but I could do with just flattening out that mid-back a bit. When my hamstrings are fixed this should be easy. Weight felt like nothing.

Hadn't went heavy on dips in a while so had at it. To be honest didn't feel hard whatsoever, but I'm going to do more volume lower weight and build these back up for the sake of my joints. Elbow felt a bit suspect. I have no idea how I pulled off 30 pushups (chest to floor, full extension at top) in one set. I barely ever do them and most I'd done before must've only been about 22 when I was way lighter. My bench has been improving a bit recently so that's probably it.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Sat Apr 28, 2012 10:50 am 
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Posts: 21037
Location: Austin, TX
Great stuff in here!

I love all the videos. I admit I still don't even know how to imbed a video into the forum! haha!

Awesome lifting numbers. I'm starting to do a lot of power movements these days and I'm really enjoying it.

I think you also have one of the longest running training journals on here!

Thanks for all your contributions to the community!

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Sun Apr 29, 2012 4:43 am 
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Posts: 3834
Location: Christchurch, New Zealand.
Sorry I haven't found your way to log sooner buddy, looks great and you sure are putting in some hard work.

I'll be keeping an eye on things in here and will watch some of the videos tomorrow when I have a little more time. Keep up the good work MF.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Mon Apr 30, 2012 3:29 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Thanks a lot guys :)

Mon 30th April 2012
Bodyweight = 83.4kg

Squat (no belt)
2x5x120kg
1x5x122.5kg
2x5x125kg

Bench
2x4x80kg
1x4x82.5kg
1x11x70kg

Pullups
10, 10, 8

Wide grip behind the neck press
3x5x40kg

Assisted GHR's
2x5

Great session. Saturday night went out and got smashed beyond belief. Barely ate anything Sunday so surprised I pulled this off. Also explains pathetic bodyweight.

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