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 Post subject: Re: Chewy's Strength Log
PostPosted: Thu Dec 27, 2012 7:54 am 
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Rabbit
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Joined: Sat Sep 15, 2012 4:21 pm
Posts: 138
Location: Brazil
Nice videos, great progress.
Congrats

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 Post subject: Re: Chewy's Strength Log
PostPosted: Fri Dec 28, 2012 2:13 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Not sure why or where CB went but I hope he comes back at some point. This was/is a really cool journal.

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 Post subject: Re: Chewy's Strength Log
PostPosted: Thu May 02, 2013 2:53 pm 
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Manatee

Joined: Mon Dec 19, 2011 10:29 am
Posts: 255
Location: NY
saw some old logs got bumped and was hoping to see an update here. Let us know what's up!


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 Post subject: Re: Chewy's Strength Log
PostPosted: Thu Sep 19, 2013 4:27 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Great to see you back on here CB, look forward to hearing what you have been up to.

Nice work on that weight gain too ~ 88kg is impressive !! What kind of foods were you regularly eating to get up to that? How many calories a day do you think you were getting into you? MF

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 Post subject: Re: Chewy's Strength Log
PostPosted: Sat Oct 26, 2013 10:15 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland


Fri 26/10/12

Viking Press
105kg for 75s
4 reps

Yoke
200kg for 3 runs

Arm over arm
First time trying, didn't count weight

Sandbags
Loading 100/110kg sandbags




Mon 29/10/12

Squat (no belt)
1x8x100kg
1x2x130kg
1x4x130kg

Push Press
1x9x67.5kg

Strict Press
1x3x57.5kg
1x2x65kg



Wed 31/10/12

Cleans
Upto 82.5kg double

Front squat (no belt)
1x5x100kg
1x5x115kg

Deficit deadlifts (no belt)
1x5x175kg




Fri 2/11/12

Log
3x3x60kg
1x3x65kg




Mon 5/11/12

Box Squat
1x3x110kg
1x3x125kg











Little training, bad sessions, not worth logging in here.



Mon 26/11/12

Squat
1x6x117.5
2x6x120

Bench
3x6x70

Pullups
13, 7, 5



Wed 28/11/12

Front Squat
1x5x80kg
1x10x100kg

Press
1x5x40
1x5x45
1x5x47.5
1x5x50

Deficit Deadlift (6cm)
1x5x110kg
1x5x150kg



Fri 30/11/12

Pause Squat
1x5x80
1x5x100

Dips +10kg
11,7,6

Pullups
7 or 8 +10kg
Max out with no belt



Mon 3/12/12

Squat
2x6x120
1x6x122.5

Axle Push Press
1x8x65

Strict axle
1x10x45

Pullups
15




Wed 5/12/12

Front squat
1x8 +F x110kg

Bench
2x6x72.5kg
1x6x75kg

Deficit Deadlift (stand on eleiko 20s)
1x5x160kg

12/12/12
Squat 1x9x110
Bench 1x10x60, 1x8x60
Pullups 10, 2x10 with red band



Mon 24/12/12

Squat 1x10x107.5kg, 1x10x80kg
Strict Press 1x10x45kg
Pullups 10, 8
Dips 3x10







Again, little training here and stuff not worth logging, a lot of bad sessions.



Fri 18/1/13

Log 5x60kg, 3x65kg, 2x70kg
Yoke 10metres 200kg for 3 runs (fastest 5.44s)
Farmers 10metres 55kg, 75kg, 95kg, 95kg (each hand)



Mon 21/1/13

Squat (high bar, no belt) 10x90kg, 10x92.5kg, 10x95kg, 10x97.5kg 10x100kg
Bench 10x50kg, 10x55kg, 10x60kg, 10x65kg, 10x65kg
Behind Neck Press 10x20kg 2x10x25kg
OHP 2x10x30kg
Shoulder Press Machine 10x#6, 8x#7
EZ Curls 2x10x15kg, 2x10x25kg



Wed 23/1/13

Deficit Deadlift 5x150kg, 5x155kg, 3x5x160kg
Close Grip Bench Press 10x50kg 10x60kg 12x62.5kg
DB Bench 12x27.5s
Tricep Pushdowns 2x10x22.5kg, 1x10x25kg
Overhead Tri Extensions 3x10x15kg
Dips 10, 11
Lat Pulldowns behind neck 1x10x45kg, 1x10x50kg
Lat Pulldowns 2x10x55kg



Mon 28/1/13

Squat 8x100kg, 8x102.5kg, 8x105kg, 8x107.5kg, 8x110kg

Bench 8x60kg, 8x62.5kg, 8x65kg, 8x67.5kg, 8x70kg
Behind neck press 10x20kg, 2x10x27.5kg
OHP 2x10x32.5kg
Shoulder press machine 10x#6, 2x10x#7
Ez curls - 10x15kg, 2x10x25kg, 10x30kg



Wed 30/1/13 BW=83.7kg

Deficit Deadlift (standing on 15 plates) 5x155kg, 5x160kg, 2x5x165kg, 5x170kg
Close Grip Bench Press 10x50kg, 10x60kg, 12x65kg
DB Bench 12x30s
Tricep Pushdowns 2x10x25kg, 9x27.5kg
Overhead Tricep Extensions 3x10x15kg
Dips 10, 13
Behind Neck Lat Pulldowns 2x10x55kg
Lat Pulldowns 2x10x50kg



Fri 1/2/13

Squat (pause first and last rep) 3x90kg, 4x90kg, 5x90kg
Bench (pause first and last rep) 5x50kg, 5x60kg, 3x65kg, 4x65kg, 5x65kg
Pullups 3x10
Smith machine incline bench 10x50kg, 10x55kg, 10x60kg
Pec Dec Machine 10x#8, 10x#10, 10x#12



Mon 4/2/13 BW=84.5kg

Squat 8x110kg, 8x112.5kg, (belt from this point on) 8x115kg, 8x117.5kg, 8x120kg
Bench 5x50kg, 8x62.5kg, 8x65kg, 8x67.5kg, 8x70kg
Behind neck press 10x20kg, 10x27.5kg, 10x30kg
OHP 8x32.5kg, 8x35kg
Shoulder Press Machine 3x10x#7
Ez curls 2x10x25kg, 8x25kg



Wed 6/2/13 BW=84.8kg

Deficit Deadlift (no belt) 5x155kg, 5x165kg, 5x170kg, 5x175kg
Deadlift (with belt) 5x185kg
Close grip bench 10x50kg, 10x60kg, 10x67.5kg
DB bench 9x32.5s
Tricep Pushdowns 3x10x25kg
Overhead Tricep Extensions 3x10x15kg
Dips 10, 16
Behind neck Lat Pulldown 2x10x55kg
Lat Pulldwon 2x10x45kg



Mon 11/2/13 BW=83.7kg

Squat 6x120kg, 6x125kg, 6x127.5kg, 2x6x130kg
Bench 5x50kg, 6x65kg, 6x67.5kg, 6x70kg, 6x72.5kg, 7x75kg
Behind Neck Press 10x20kg, 2x10x30kg
OHP 2x10x35kg
Shoulder Press Machine 2x10x#7, 10x#8
EZ Curls 3x10x25kg



Wed 13/2/13 BW=84.6kg

Deficit Deadlift (no belt) 5x160kg, 5x170kg, 2x5x180kg
Deadlift (no belt) 2x190kg
Close Grip Bench Press 5x50kg, 3x60kg, 10x70kg
DB Bench 10x32.5s
Tricep Pushdowns 10x25kg, 2x10x27.5kg
Overhead Tricep Extensions 3x10x15kg
Dips 17, 10
Behind Neck Lat Pulldowns 2x10x55kg
Lat Pulldowns 2x10x45kg



Mon 18/2/13 BW=85.7kg

Squat 5x130kg, 5x135kg, 5x137.5kg, 5x140kg
Bench 5x65kg, 5x70kg, 5x75kg, 2x5x80kg
Behind Neck Press 10x20kg, 10x30kg, 10x32.5kg
OHP 10x35kg, 10x37.5kg
Shoulder Press Machine 10x#7, 2x10x#8
EZ Curls 2x10x25kg, 7x25kg



Wed 20/2/13 BW=85.5kg

Deadlift (with belt) 5x160kg, 5x170kg, 5x180kg, 5x190kg, 5x200kg
Close Grip Bench Press 10x50kg, 10x62.5kg, 10x72.5kg
DB Bench 6x35s
Tricep Pushdowns 3x10x27.5kg
Overhead Tricep Extensions 10x15kg, 2x10x10kg
Dips 10, 20
Behind Neck Lat Pulldowns 10x55kg, 10x57.5kg
Lat Pulldown 2x10x45kg



Mon 25/2/13

Squat 4x130kg, 4x135kg, 4x140kg, 4x145kg
Bench 4x65kg, 4x70kg, 4x75kg, 4x80kg, 4x85kg
Behind Neck Press 10x20kg, 2x10x32.5kg
OHP 2x10x37.5kg
Shoulder Press Machine 3x10x#8
EZ Curls 3x10x25kg, 6x25kg



Wed 27/2/13 BW=85.5kg

Deadlift (with belt) 4x160kg, 4x172.5kg, 4x185kg, 4x197.5kg, 4x210kg
Close Grip Bench Press 5x50kg, 3x62.5kg, 10x75kg
DB Bench 6x35s
Tricep Pushdowns 2x10x27.5kg, 10x30kg
Overhead Tricep Extensions 2x10x10kg, 10x15kg
Dips 10, 21
Behind Neck Lat Pulldowns 2x10x50kg
Lat Pulldowns 10x45kg, 10x47.5kg



Mon 4/3/13

Squat 3x120kg, 3x130kg, 3x142.5kg, 1x155kg, 1x135kg
Bench 3x70kg, 3x75kg, 3x80kg, 3x85kg, 4x87.5kg
Behind Neck Press 10x20kg, 10x32.5kg, 10x35kg
OHP 2x10x40kg
Shoulder Press Machine 2x10x#8, 10x#9
EZ Curls 2x10x25kg, 9x25kg, 6x25kg



Wed 6/3/13

Deadlift (belt) 3x160kg, 3x175kg, 3x190kg, 3x205kg, 3x220kg
Close Grip Bench Press 5x50kg, 3x65kg, 10x77.5kg
DB Bench 7x35kg
Overhead Tricep Extensions 3x10x15kg
Tricep Pushdowns 10x27.5kg, 10x30kg, 9x30kg
Dips 10, 24
Behind Neck Lat Pulldowns 10x50kg, 10x52.5kg
Lat Pulldowns 2x10x50kg



Fri 8/3/13 BW=85.1kg

Squat (Pause first & last) 5x80kg, 3x100kg, 4x100kg, 5x100kg
Axle (with tyre on each side) 2,2,3
BB Curls 2x10x20kg, 20x20kg



Mon 11/3/13 BW=84.9kg

Squat 5x100kg, 6x120kg, 6x125kg, 6x130kg, 6x135kg
Bench 5x65kg, 6x70kg, 6x75kg, 8x80kg
Behind neck press 10x20kg, 2x10x35kg
OHP 2x10x40kg
BB Curls 10x25kg, 3x10x27.5kg



Wed 13/3/13 BW=85.3kg

Deadlift (belt) 5x150kg, 3x170kg, 3x190kg, 5x205kg, 5x210kg
Close Grip Bench Press 5x50kg, 5x65kg, 8x80kg
DB Bench 8x35s
Dips 10, 29



Mon 18/3/13 BW=84.1kg
Squat 5x110kg, 5x130kg, 2x140kg
Bench 5x70kg, 5x80kg, 3x5x85kg



Thu 21/3/13
Front Squat 5x60kg, 5x80kg, 5x100kg
Deadlift (belt) 5x160kg, 3x180kg, 2x200kg, 2+a failx220kg
Close Grip Bench Press 8x80kg
Pullups 10, 7



Mon 25/3/13 BW=85.8kg
Squat (switched back to low bar) 5x100kg, 5x120kg, (belt from here) 5x130kg, 5x140kg
Pause squats 2x3x100kg
Bench 5x65kg, 3x77.5kg, 2x3x90kg
Pullups 14, 6, 6
Behind neck press 10x20kg, 10x30kg, 10x35kg



Wed 27/3/13 BW=85.kg
Squat (low bar, no belt, pause 1st and last) 5x70kg, 5x90kg, 3x5x105kg
Close Grip Bench Press 5x50kg, 5x65kg, 8x80kg
Deadlift 5x160kg,(belt on from here) 3x190kg, 1x210kg, 3x270kg
DB Bench 8x35s
Dips 10, 30



Fri 29/3/13
Squat (no belt, pause 1st and last) 5x85kg, 4x5x110kg
BB Rows 5x60kg, 3x5x80kg
DB Bench 14x24s
Pullups 13, 7



Sat 30/3/13
Front Squat 5x90kg, 5x110kg, 5x120kg
OHP 5x40kg, 3x5x50kg
Dips 20, 20, 10



Tue 2/4/13
Squat (with belt) 5x120kg, 2x135kg, 5x145kg
Bench 5x50kg, 5x70kg, 5x85kg
Deadlift 5x160kg, (belt from here on) 3x190kg, 1x210kg, 2x230kg
Pullups 13
Dips 27



Sat 6/4/13
Squat (pause first and last) 3x5x115kg
Close Grip Bench 8x80kg
Pullups 10, 10



Thu 11/4/13
Squat (with belt) 5x120kg, 2x135kg, 5x150kg
Deadlift (with belt) 3x190kg, 2x210kg, 1x230kg, Fail 240kg



Mon 15/4/13 BW=84.5kg
Squat (with belt) 5x110kg, 3x5x130kg
Bench 5x60kg, 5x67.5kg, 5x75kg, 5x80kg
Pullups 5, 5 (+5kg), 7 (+10kg), 8



Wed 17/4/13 BW=85.6kg
Front squat 5x80kg, 3x5x100kg
Deadlift off blocks 5x170kg, 5x210kg, 3x230kg
OHP 5x5x40kg
Pec Dec 10x#9, 2x10x#10
Chinups 12, 9, 6



Sat 20/4/13
Squat (pause first and last) 5x100kg, 5x115kg, 5x117kg
Close Grip Bench Press 2x5x80kg
Pullups 10, 8 ,6



Wed 24/4/13
Squat 5x92.5kg, 5x107.5kg, (belt on for;) 11x120kg
Bench 5x55kg, 5x62.5kg, 12x70kg
Pullups 10, 10, 9
Pushups 20, 17, 10
Reverse Crunch (15kg counterweight) 12, 12



Fri 26/4/13
Front Squat 5x80kg, 2x5x100kg
OHP 2x5x45kg, 12x47.5kg
Deadlift 5x135kg, 5x155kg, 10x175kg (with belt)
Dips 5x10
BB Rows 5x5x60kg
Reverse Hyper 3x10x20kg
Cable flies 3x10x30kg
EZ Curls 3x10x25kg




Tue 30/4/13
Squat 3x100kg, 3x115kg, 9x127.5kg (with belt)
Bench 3x57.5kg, 3x67.5kg, 10x75kg
Pullups 5, 10 (+5kg), 10, 7
Pushups 15, 15, 22
GHR practice
Ab rollouts (on knees) 3x10



Thu 2/5/13
Front Squat 5x82.5kg, 3x5x102.5kg
OHP 5x40kg, 3x45kg, 9x50kg
Deadlift 3x145kg, 3x165kg, 8x187.5kg (with belt)
BB Rows 5x5x62.5kg




Tue 7/5/13 BW=85.2kg
Squat 5x107.5kg, 3x120kg, 6x132.5kg (with belt)
Bench 5x62.5kg, 3x70kg, 7x80kg
Pullups 5, 10 (+7.5kg), 10, 10
Pushups 16, 16, 25
Reverse Hyper 10x10kg, 4x10x15kg



Fri 10/5/13 BW=85.2kg
Front Squat 3x5x105kg
OHP 5x42.5kg, 3x47.5kg, 7x52.5kg
Deadlift 5x155kg, 3x175kg, 6x197.5kg (with belt)
Dips 3x15
BB Rows 5x5x65kg
Reverse hyper 10x5kg, 10x10kg, 10x15kg




Mon 13/5/13
Log 5x50kg, 5x60kg
Squat 5x110kg, 10x125kg (with belt)
Pullups (on forklift) 10, 12, 10
Axle Curls 20x25kg


Tue 14/5/13
Bench 5x55kg, 5x65kg, 12x72.5kg
Pushups 17, 17, 21
Tricep Pushdowns 3x10x20kg



wed 15/5/13
Front Squat 3x5x107.5kg
Deadlift 5x140kg, 5x160kg, 10x180kg (with belt)



Thu 16/5/13
OHP 5x40kg, 5x45kg, 5x50kg
BB Rows 5x5x70kg
Dips 2x17



Mon 20/5/13
Front Squat 3x5x110kg
Log 4x3x60kg, 6x60kg
Bench 3x72.5kg, 5x82.5kg
Pullups 5, 10 (+10kg), 10




Wed 22/5/13
Deadlift (with belt) 2x180kg, 5x200kg
Axle 1 clean then press 3x60kg, 3x70kg
BB Rows 5x5x72.5kg
Dips 18, 20
Curls 21x22kg
Reverse Hyper 210x30kg
Broad jumps up to 86"



Fri 24/5/13
Squat 3x110kg, 7x135kg (with belt)
Yoke for 2x10metres, 3 sets with 200kg
Medley (100 duck walk, 100kg sled drag, 50kg keg carry, 80kg sandbag - all for 10 metres). Set 1 - 47seconds, Set 2 - 38 seconds



Tue 28/5/13
Cambered Bar Squat (no belt) 5x105kg, 5x115kg, 5x125kg
Log 4x3x62.5kg, 1x7x62.5kg
Pullups 5, 10 (+12.5kg), 10, 7
Dips 20, 18
Reverse Hyper 10x20kg, 10x30kg, 10x35kg



Thu 30/5/13
Front Squat 3x5x112.5kg
Deadlift (with belt) 2x185kg, 5x205kg
Bench 3x5x80kg
BB Row 3x5x75kg
Axle Curl 10x27kg ~13x27kg



Tue 4/6/13
Squat 3x120kg, 5x140kg (with belt)
Axle 4x3x65kg, 9x65kg
Strict Axle Press 2x5x55kg
Pullups 5, 8 (+15kg), 10
Dips 20
Yoke (2x10 metres) 200kg, 210kg, 210kg



Thu 6/6/13 BW=86.6kg
Front Squat 2x3x120kg
Log 4x3x65kg, 5x65kg
Deadlift (with belt) 2x190kg, 4x210kg
70kg stone shoulders - 7
70kg stone row - 10
60metres 80kg sandbag carry



Tue 11/6/13
Squat 5x5x120kg
Bench 5x5x70kg
BB Rows 5x5x70kg
Reverse Hyper 10x20kg, 10x25kg, 10x30kg



Thu 13/6/13 BW=86.7kg
OHP 5x45kg, 5x50kg, 5x55kg, 3x60kg
Pullups 15, 8
Pushups 23, 17
Curls 14x20kg




Mon 17/6/13
Squat (switch to high bar) 5x110kg, 5x115kg, 5x120kg, 5x125kg
Axle OHP 3x55kg, 3x57.5kg, 3x60kg, 3x62.5kg, 3x60kg, 3x57.5kg, 3x55kg
BB Rows 5x70kg, 5x75kg, 5x80kg, 5x85kg, 5x90kg
Reverse Hyper 10x20kg, 2x10x30kg



Wed 19/6/13
Squat (high bar, no belt) 3x5x110kg (pause first & Last)
Deficit deadlift (no belt) 5x120kg, 5x140kg, 5x160kg
Bench 5x70kg, 5x75kg, 5x80kg, 5x85kg, 4x90kg
Pullups 3x5(+10kg), 7



Fri 21/6/13
Squat (high bar, no belt) 3x120kg, 3x122.5kg, 3x125kg, 3x127.5kg, 3x130kg
Log 3x60kg, 3x65kg, 3x67.5kg, 3x70kg
50kg slam ball over yoke for 10 reps
Playing with slam ball



Mon 24/6/13
Squat (high bar, no belt) 5x115kg, 5x120kg, 5x125kg, 5x130kg
Axle OHP 3x57.5kg, 3x60kg, 3x62.5kg, 3x65kg, 3x62.5kg, 3x60kg, 3x57.5kg
Axle Rows 5x75kg, 5x80kg, 5x85kg, 5x91kg



Wed 26/6/13
Squat (high bar, no belt, pause 1st & last) 5x82.5kg, 3x5x102.5kg
Deficit Deadlift (no belt) 3x150kg, 5x170kg
Bench 5x70kg, 5x5x80kg
Pullups 5, 4x5(+11.25kg)



Fri 28/6/13 BW=86.6kg
Squat (high bar, no belt) 3x117.5kg, 3x122.5kg, 3x127.5kg, 3x132.5kg
Log 4x60kg, 2x65kg, 2x70kg, 2x73.5kg
200kg yoke then 50kg sandbag carry + load, for 2x10metres then 3x10metres
50kg slam ball over yoke x10



Mon 1/7/13
Squat (high bar, no belt) 5x110kg, 5x117.5kg, 5x125kg, 5x132.5kg
Axle OHP 3x55kg, 3x61kg, 2x66kg, 7x55kg
Overhead Tricep Extension 10x10kg, 10x15kg, 2x10x20kg, 10x25kg
BB Rows 5x70kg, 5x85kg, 5x93kg
Axle Curls 15x22kg



Wed 3/7/13
Squat (high bar, no belt, pause 1st & last) 3x5x105kg
Deficit deadlift (30mm, no belt) 3x150kg, 5x180kg
Bench 5x5x82.5kg
Pullups 5, 3x5(+12.5kg), 9



Fri 5/7/13
Squat (high bar, no belt) 5x80kg, 5x110kg, 3x120kg, 3x130kg, 3x135kg
Log 5x60kg, 2x5x65kg
Ring Dips 3x5
Yoke (10 metres), 200kg, 220kg, 240kg, 240kg
Medley (75kg farmers, 95kg duck walk) 2 sets for 20 metres
Same medley for 1 set but with 95kg farmers
Ring Pullups 9, 6



Fri 12/7/13
Squat (high bar, no belt) 3x100kg, 3x120kg, 3x130kg, 5x140kg
Bench 5x80kg, 5x82kg, 5x84kg
30mm Deficit Deadlift (no belt) 3x150kg, 2x170kg, 5x190kg
Dips 20, 16
Pullups 5, 8, 6
DB Curls 12s to failure



Tue 16/7/13
OHP 5x37.5kg, 5x45kg, 10x50kg
Bench 5x10x65kg
Pullups 10, 10, 10 (assisted with red band on last set)



Wed 17/7/13
Squat (high bar, no belt) 5x90kg, 5x105kg, 5x120kg, 5x15x80kg
GHR Practice
Prowler (70kg + sled) 4x10m



Thu 18/7/13 BW=86.6kg
Bench 5x62.5kg, 5x72.5kg, 7x80kg
DB Bench 2x10x20s, 2x15x20s, 14x20s
BB Rows 5x10x50kg
DB Curls rep out with 15s



Sat 20/7/13
Squat (high bar, no belt, pause 1st & last rep) 3x5x105kg
Deadlift 4x160kg, 3x180kg 3x200kg (belt for last set only)
Good Mornings 10x60kg, 2x10x80kg



Mon 22/7/13
OHP 5x45kg, 3x50kg, 7x55kg
Dips 4x10, 15
Pullups 10,7, 5



Wed 24/7/13
Squat (high bar, no belt, pause 1st & last rep) 3x5x110kg
Deadlift (no belt) 5x160kg, 5x165kg, 5x170kg
Lunge with chains 4x10m (20kg chains), 4x10kg (25kg chains)
GHR 3x4


25/7/13 BW=87.1kg


Mon 29/7/13
Squat (high bar, no belt) 5x110kg, 4x130kg
OHP (axle) 5x55kg, 4x60kg, 4x62.5kg
*BB Rows 10x50kg, 10x60kg, 4x5x70kg, 1x9x70kg
Dips 17, 11, 12
GHR 5, 3, 4
*I normally do pendlay rows, but this day I done bodybuilder style rows



Wed 31/7/13
Deadlift (no belt) 5x165kg, 5x175kg, 5x180kg
Bench 5x80kg, 5x85kg, 6x90kg, 2x95kg, 2x100kg (PB!!!)
Pullups 3x10
GHR 3x5



Fri 2/8/13
Front Squat 5x100kg, 5x110kg, 2x120kg
Yoke (10 metres) 200kg, 240kg, 260kg
Dips 5, 5(+5kg), 5(+10kg), 5 (+15kg), 5 (+20kg), 10 (+25kg), 20
GHR 3x6
DB Curls repout with 15s



Wed 7/8/13
Squat (high bar, no belt) 5x110kg, 3x130kg, 2x140kg
Axle OHP 5x55kg, 2x60kg, 3x65kg, 10x50kg
BB Rows 5x70kg, 2x5x75kg, 3x100kg
GHR 7, 7, 3, 4



Thu 8/8/13
Deadlift (no belt) 5x150kg, 3x170kg, 5x190kg
Bench 5x80kg, 5x85kg, 7x85kg
Pullups 5, 5 (+5kg), 5 (+10kg), 5 (+10kg) 5 (+15kg), 3 (+20kg), 6
Dips 5, 5 (+10kg), 5 (+20kg), 11



Mon 19/8/13
Squat (high bar, no belt) 5x80kg, 5x90kg, 10x100kg
Axle OHP 5x45kg, 5x50kg, 7x55kg
Pullups 8, 8, 10
Dips 5, 2x10 (+10kg), 10 (+15kg)
GHR 5, 5, 8

[youtube]www.youtube.com/watch?v=G__WHHkuXhg[/youtube]

Wed 21/8/13
Deadlift (no belt) 5x150kg, 5x162.5kg, 7x175kg
Bench 5x70kg, 5x80kg, 8x85kg
Rows 5x70kg, 5x90kg, 12x70kg
Reverse hyper 2x10x30kg
DB Curls rep out with 15s



Fri 23/8/13
Atlas Stones 100kg for 3 reps to platform 1, 100kg for 1 rep to platform 2. Lots of fails with 125kg stone, one of them nearly to platform 1



Mon 26/8/13 BW=86.1kg
OHP 5x40kg, 5x47kg, 10x53kg
Chins 3x10
Incline Bench 5x46kg, 5x53kg, 7x60kg
BB Rows 5x70kg, 5x70kg, 2x5x80kg
Front Squat 5x70kg, 5x90kg, 3x110kg, 3x120kg
GHR 3x5



Wed 28/8/13
Squat (high bar, no belt) 5x90kg, 5x100kg, 10x110kg
Pause squat 3x90kg, 3x95kg, 3x3x100kg
Bench 5x70kg, 5x80kg, 7x87.5kg, 12x70kg
BB Rows 5x70kg, 3x5x75kg
GHR 5, 5, 8



Fri 30/8/13
Front Squat 5x80kg, 5x100kg, 5x110kg
Deadlift 5x115kg, 5x145kg, 2x175kg, 5x195kg
Axle 1 clean then presses 5x43kg, 5x53kg, 3x63kg, 3x3x73kg
Pullups 13, 10 , 8



Jim Wendler's 5/3/1 Cycle 1
No belts/wraps/sleeves
High bar squats


Mon 2/9/13 BW=85.8kg
Squats 5x85kg, 5x97.5kg, 11x110kg
Pause Squats 5x3x95kg
GHR 6, 6, 12
Band Crunches 3x12 with blue band



Tue 3/9/13
Pendlay Row 5x70kg, 3x5x80kg
Bench 5x60kg, 5x69kg, 12x78kg
Pullups 5, 5 (+10kg), 5 (+15kg), 10
Dips 5, 5 (+5kg), 5 (+10kg), 5 (+15kg), 5 (+20kg), 5 (+25kg), 5 (+30kg), 21



Thu 5/9/13
Deadlift 5x128kg, 5x148kg, 10x168kg
Front Squat 5x60kg, 5x80kg, 3x5x95kg
Yoke (2 x 10metres) 120kg, 180kg, 200kg, 200kg
Sandbag load over yoke. Couple of fails with 110kg sandbag. Lapped it and got close.



Fri 6/9/13
OHP 5x40kg, 5x47.5kg, 9x53kg
Log 5x3x60kg
Chins 11, 10, 6, 5, 6, 6, 6
Band Crunch 10, 10, 20 with blue band



Mon 9/9/13 BW=87.6kg
Squat 3x91kg, 3x105kg, 11x117kg
Pause Squat 5x3x96kg
GHR 8, 8, 15
Band crunch 3x10 with green band



Tue 10/9/13
Bench 3x64kg, 3x73kg, 10x83kg
Pendlay Row 5x70kg, 3x5x82.5kg
Dips 5, 5 (+10kg), 5 (+20kg), 5 (+30kg), 5 (+35kg), 25
Pullups 5, 5 (+5kg), 5 (+10kg), 5 (+17.5kg), 12



Thu 12/9/13
Deadlift 3x138kg, 3x158kg, 9x177kg
Front Squat 5x60kg, 5x80kg, 3x5x100kg
Log 5x3x62.5kg
Yoke (2 x 10 metres) 200kg, 210kg, 210kg




Mon 16/9/13 BW=88.4kg
Squat 5x97.5kg, 3x110kg, 10x123kg
Pause Squat 5x3x100kg
OHP 3x43kg, 3x50kg, 9x56kg
Chins 12, 10, 7, 6, 5, 5, 5 (50 reps total)
Cable crunch 10x10kg, 20x10kg



Tue 17/9/13
Bench 5x69kg, 3x78kg, 8x87kg PB!
Pendlay Rows 3x75kg, 3x5x85kg
Pullups 5, 5 (+7.5kg), 5 (+13.75kg), 5 (+18.75kg)
Dips 5, 5 (+10kg), 5 (+20kg), 5 (+30kg), 5 (+40kg) PB!




Thu 19/9/13
Deadlift 5x148kg, 5x168kg, 7x187kg
Cleans 3x60kg, 3x70kg, 80kg 1 then fail then 1, 2x80kg (all horrible form)
Front Squat 3x85kg, 3x5x105kg
Yoke (2 x 10metres) 120kg, 200kg, 240kg, 260kg PB!



Fri 20/9/13
OHP 5x47kg, 3x53kg, 7x59kg
Log 3x60kg, 5x3x65kg
Chins 12, 10, 8, 8, 8, 4 (50 total reps)
GHR 8, 8, 16






Jim Wendler's 5/3/1 Cycle 2

Mon 23/9/13
Squat 5x89kg, 5x102kg, 14x115kg
Pause Squat 5x3x105kg
GHR 3x10
Band Crunch 15, 20 with green band



Tue 24/9/13
Pendlay Rows 3x77.5kg, 3x5x87.5kg
Bench 5x63kg, 5x72kg, 12x81kg
Pullups 5, 5 (+7.5kg), 5 (+14kg), 5 (+20kg)
Dips 5, 5 (+10kg), 5 (+20kg), 5 (+32.5kg), 5 (+42.5kg) PB!



Thu 26/9/13
Deadlift 5x133kg, 5x153kg, 10x173kg
Front Squat 5x60kg, 5x90kg, 3x5x110kg
Yoke (2 x 10 metres) 200kg, 240kg, 270kg PB!



Fri 27/9/13
OHP 5x43kg, 5x50kg, 9x56kg
Log 3x60kg, 5x3x67.5kg
Chins 12, 9, 7, 7, 7, 8 (50 reps total)




Mon 30/9/13
Squat 3x96kg, 3x109kg, 13x122kg
Pause Squat 5x3x110kg



Tue 1/10/13
Power Snatch 3x30kg, 3x35kg, 3x40kg, 3x45kg, 5x50kg
Pendlay Rows 5x50kg, 5x70kg, 3x5x90kg
Bench 3x67.5kg, 3x76kg, 10x86kg
Pullups 5, 5 (+7.5kg), 5 (+15kg), 5 (+21.25kg) PB!
Dips 5, 5 (+15kg), 5 (+25kg) 5 (+35kg), 5 (+45kg) PB!



Thu 3/10/13
Deadlift 3x142kg, 3x163kg, 9x182kg
Front Squat 5x60kg, 5x90kg, 3x5x115kg
Yoke (2 x 10 metres) 200kg, 240kg, 280kg PB!!!
Band crunch 2x22 with green band



Fri 4/10/13
OHP 3x46kg, 3x53kg, 7x59kg
Log 3x60kg, 2x70kg, 3x70kg, 2x70kg
Chins 11, 8, 9, 8, 7, 8 (50 total reps)



Mon 7/10/13
Squats 5x102kg, 3x115kg, 11x128kg
Pause Squats 5x3x112kg



Tue 8/10/13
Pendlay Rows 5x70kg, 5x82.5kg, 3x5x92.5kg
Bench 5x72kg, 3x81kg, 9x90kg PB!
Dips 5, 5 (+10kg), 5 (+20kg), 5 (+30kg), 5 (+40kg), 4 (+50kg) PB!
Pullups 5, 5 (+10kg), 5 (+17.5kg), 3 (+25kg), 11



Thu 10/10/13
Deadlift 5x153kg, 3x173kg, 7x192kg
Front Squat 5x60kg, 5x80kg, 5x100kg, 5x120kg, 1x130kg, 1x140kg PB!!
Yoke (2x10m) 120kg, 200kg (back felt fragile)



Fri 11/10/13
OHP 5x50kg, 3x56kg, 4x62kg, 3x10x40kg
Chins 14, 8, 9


DELOAD WEEK - was planning on doing more sessions but time didn't permit. Didn't eat enough food either and suffered on first session back.

Tue 14/10/13
Squats 5x115kg
Pause Squat 5x3x115kg
Deadlift 5x135kg, 5x155kg, 5x175kg
Pullups 15
Chins 7, 8
Dips 20, 10, 5






Jim Wendler's 5/3/1 Cycle 3

Mon 21/10/13
Squats 5x100kg, 5x111kg, 8x122kg
GHR 3x8
Forgot my squat shoes and schedule, just guessed the weights. Wasn't happy so just redone the squats the next day :D ...



Tue 22/10/13
Pendlay Rows 5x70kg, 5x3x90kg
Bench 5x64kg, 5x73kg, 12x83kg
Pullups 8, 8 (+5kg), 12 (+5kg)
Dips 8, 8 (+10kg), 8 (+15kg), 15
Squats 5x91kg, 5x105kg, 13x119kg
Not a PB on squats but was very happy. 2 days in a row and at end of a session. Worked hard for that set.



Thu 24/10/13
Deadlift 5x135kg, 5x155kg, 10x176kg
Front Squat 5x100kg, 5x3x110kg
Yoke (2x10metres) 120kg, 3 sets with 180kg just to ease back in
Band Crunch - Few sets with blue then green band



Fri 25/10/13
Strict Log 5x50kg, 5x3x55kg
OHP 5x43kg, 5x50kg, 5x56kg
Chins 13, 9, 10, 8, 6, 4 (50 total reps)

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 Post subject: Re: Chewy's Strength Log
PostPosted: Sat Oct 26, 2013 10:24 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Hi everyone! :D

It's been a while, so here's a brief summary of my last year of training;

Towards the end of 2012 the warehouse was getting fucking freezing to train in, I'd not long started a long distance relationship which made me drop most Fridays. Motivation was low, numbers weren't good, wasn't eating properly and bodyweight plumetted.

Start of 2013 got back into Kilmarnock Weightlifting Club to train. Was a really good but short cycle, gained strength and muscle. But my hours at work changed, and in addition work got too busy to train during, and has been the same ever since.

Started training at my bosses gym, Glasgow Strength. Was just going through the motions, wasn't eating properly again and lost bodyweight and strength.

About 2 months ago started Jim Wendler's 5/3/1 again, just doing the basic strength lifts with a bit of strongman. Eating a lot more again and gaining strength/muscle. Went from averaging 2 sessions a week to 4 most weeks. And a completely new attitude to training again after a year of not really enjoying it that much.

My girlfriend has just moved closer to me and my work which will make things MUCH easier. I'm probably the happiest I've ever been. Still working at strengthshop.co.uk as well and enjoying it.


Thanks for all the messages you left and sorry I didn't get back sooner, ready to start killing it again :)

If I find any pictures from over the last year I might post them soon to give an idea of where I am.

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 Post subject: Re: Chewy's Strength Log
PostPosted: Sat Oct 26, 2013 10:32 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Also meant to mention the last few months I've stopped wearing a belt completely, because basically I don't like wearing them. For some reason I could not flatten my lower back when doing a deadlift with a belt on. I practiced and practiced but couldn't do it. It feels 10x better without a belt, and my strength is catching up without it. My upper back is still rounded but intentional.

Also switched to high bar squats and being doing a lot of pause squats - I fucking love them! My form is a lot more consistent. I noticed how much I was relying on the belt at one point when I tried doing some semi-heavy beltless squats. Probably down to shitty weak abs because they hurt like fuck now but I'll bet they're a lot stronger.

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 Post subject: Re: Chewy's Strength Log
PostPosted: Sat Nov 09, 2013 4:43 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Mon 28th October 2013

Squat
1x3x98kg
1x3x112kg
1x12x126kg

Pause Squat
5x3x110kg

Glute ham raise
3x10


Tue 29th October 2013

Pendlay rows
5x3x92.5kg

Bench
1x3x68kg
1x3x78kg
1x8x88kg (then a failed rep)

Pullups
3x8

Dips
5, 20, 15, 15


Thu 31st October 2013

Deadlift
1x3x145kg
1x3x166kg
1x8x186kg

Front Squat
1x5x90kg
5x3x112.5kg

Yoke for 2 x 10 metres
Set 1 - 200kg
Set 2 - 200kg
Set 3 - 210kg

Some ab mat situps for 3x10


Fri 1st November 2013

OHP
1x3x46kg
1x3x53kg
1x6x60kg
3x8x50kg

Chinups
13, 8, 8, 6, 6, 5, 4


Tue 5th November 2013

Pendlay Row
1x3x85kg
5x3x95kg

Bench
1x5x63kg
1x5x73kg
1x3x83kg
1x7x93kg

Pullups
5 (bodyweight)
5 (+5kg)
5 (+10kg)
7 (+15kg)

Dips
10 (bodyweight)
5 (+10kg)
5 (+20kg)
10 (+30kg)

Squat
1x5x90kg
1x5x105kg
1x3x119kg
1x7x133kg

Pause Squat
3x3x112kg

Had a massive night out for halloween on Saturday, so delayed workout till Tuesday. Wasn't the worst one ever, started off quite well, but the strength wasn't there for squats.


Thu 7th November 2013

Deadlift
1x5x130kg
1x5x155kg
1x3x176kg
1x5x197kg

Front Squat
1x3x100kg
5x3x115kg

Yoke for 2x10 metres
Set 1 - 200kg
Set 2 - 220kg
Set 3 - 230kg

Glute ham raise
3x10

Can't really grumble at this workout, it's the most weight I've ever deadlifted without a belt and not a mile away from my beltless 5RM (210kg). Front squats felt good, yoke felt quick.


Fri 8th November 2013

OHP
1x5x50kg
1x3x57.5kg
1x4x65kg
2x8x52.5kg
1x6x52.5kg

Chinups
5 (bodyweight)
5 (+10kg)
5 (+15kg)
5 (+20kg)
3 (+25kg)
8 (bodyweight)

Dunno where the fuck the top set of OHP came from because it's been shit recently. But I'll take it.

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 Post subject: Re: Chewy's Strength Log
PostPosted: Sat Nov 09, 2013 5:58 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Dude your journal is huge ahha! Saw those deads on facebook man, that's a killer weight without a belt.
Also super jealous of the OHPs man way heavy! How are things?

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 Post subject: Re: Chewy's Strength Log
PostPosted: Tue May 27, 2014 1:27 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3196
How have you been? Got any new videos to share with us?


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 Post subject: Re: Chewy's Strength Log
PostPosted: Thu May 29, 2014 3:46 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
About time you logged in again and chewy the fat with us :zunge:

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 Post subject: Re: Chewy's Strength Log
PostPosted: Thu May 29, 2014 2:12 pm 
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Rabbit
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Joined: Wed Oct 16, 2013 3:24 pm
Posts: 69
Location: Portland, Oregon
Damn this journal is nuts! Great stuff, that is an awesome training facility too.


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