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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Fri May 11, 2012 4:33 pm 
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VBB Moderator Powerlifter & Ultrarunner
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chewybaws wrote:
My beltless 5RM can't be far behind my conventional. I've done 170x6 beltless sumo, and highest beltless conventional i think is somewhere between 175-180 x5.

That's good money. Solid mate.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Fri May 11, 2012 10:19 pm 
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Gorilla
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Yes mate a guy who lifts at my gym. A few people have mentioned him to me when they ask what stuff I'm doing.

He was training a couple of people to squat so I heard his accent I  went & said hi, obviously with the intension to pick his brain (as I often do). Got chatting about 5/3/1, dc & various things. Beast of a guy, his leg were huge! He's in the company of some serious lifters, Andy Bolton being one. 

You have the 5x5x50 in you, let the wrist issue settle down. I like going with a false grip on OHP.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Thu May 17, 2012 4:30 am 
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Elephant
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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

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Thu May 17, 2012 5:13 am 
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Nice sessions mate, and box jumps are great as explosive power is everything. How do you find Smolov, is it as full on as it looks on paper?

Hope you have had a great week MF.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Mon May 21, 2012 1:56 pm 
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Elephant
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Mini Forklift Ⓥ wrote:
How do you find Smolov, is it as full on as it looks on paper?
Too soon to tell man, this is just the introductory cycle and it's not based off a recent max so I can't really comment on it anyway.

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.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Mon May 21, 2012 2:21 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
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Location: Scotland

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Mon May 21, 2012 7:23 pm 
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Good work mate ~ probably more of a pullup than a chinup, no? Chinups I always think of as an overhand movement.

You should have grinded your way to 20 reps haha.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Tue May 22, 2012 2:28 am 
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Elephant
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Mini Forklift Ⓥ wrote:
Good work mate ~ probably more of a pullup than a chinup, no? Chinups I always think of as an overhand movement.

You should have grinded your way to 20 reps haha.
Nah man, chinups are underhand or neutral grip, pullups are overhand. Believe me, if I could've grinded out an extra couple I would've went for it haha.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Wed May 23, 2012 10:38 am 
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Elephant
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Location: Scotland
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.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Wed May 23, 2012 3:51 pm 
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Location: England
Glad your're enjoying the sun mate...I fucking hate hot weather haha

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Mon May 28, 2012 12:51 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
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 know the owner of strength shop from the veganfitness.net forums and have trained with him before at his warehouse. 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.

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Wed May 30, 2012 12:40 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Wed 30th May 2012
Bodyweight = 83.3kg

Front squat (no belt)
3x5x100kg

Pendlay rows
1x5x70kg
1x5x77.5kg

Speed pulls (with belt)
3x3x90kg (+doubled purple bands)

Pulls off blocks (just below knees, with belt)
1x3x180kg
1x3x200kg
1x3x217.5kg

Then after I got home;

Bench
5x5x65kg


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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Wed May 30, 2012 12:52 pm 
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Joined: Wed Feb 11, 2009 4:15 pm
Posts: 70
Location: Essex, UK
Belated congratulations on the StrengthShop job. :D

It's an awesome website. If they can start offering 36 month finance packages, I'm all over a set of bumpers and squat stands!

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Thu May 31, 2012 11:27 am 
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Elephant
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Location: Scotland
Some curls with a steel log today for the gunz

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 Post subject: Re: Chewy's Powerlifting Log
PostPosted: Fri Jun 01, 2012 11:01 am 
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Elephant
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Posts: 1481
Location: Scotland
Friday from now on will be strongman events day :D

Fri 1st June 2012
Bodyweight = 83.8kg

Log clean & push press
1x2x60kg
1x1x70kg
1x2x60kg
1x4x60kg
1x10x47.5kg

Then with a smaller diameter log
1x1x62.5kg

Yoke & Farmers walk Medley
120kg yoke, 55kg farmers (each hand), 20m distance
Run 1 - 26.47s
Run 2 - 22.38s

160kg yoke, 75kg farmers (each hand), 20m distance
Run 1 - 31.43s

Stones
To about 4ft (122cm) - guessing, didn't measure
2x1x80kg
1x1x100kg
1x1x120kg
1x3x100kg

First time doing log, yoke and stones (with the exception of when I cleaned a 70kgish log at OSG in Manchester and failed to press it). Log press was told I need to lean back more and not let my elbows drop. Made some reps very hard. But 70kg ain't too bad for me considering shitty overhead strength. Yoke was awkward as fuck, need to remember to get the balance + smaller steps at start, farmers was okay. Stones don't think they were too shabby for first attempt, 120kg. I have a fairly solid pendlay row, deadlift and front squat, and long arms and big hands. Stones could be one of my better events.

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