Chewy's Strength Log

[chewybaws]

I can't imagine lifting heavy with less than a minute between sets. Way to go!

Was a light squat day and going light on press just now. Would've died if it was heavy

Nice man, you're pulling some big weight. Keep doing what you're doing. BTW I'm digging the Propagandhi shirt

Thanks man, I'm actually working back up from the bottom on deadlifts, capable of much more =]

What's happening with your OHP? I remember reading a while back that you were pressing more than this... I'm looking forward to reading more as you go through your new routine, always informative and motivational

Working on form. When I used to do press I lacked the shoulder flexiblity to get the bar over my heels, so hyperextended my back to finish (didn't realise this at the time even though it was excessive). So been working on shoulder flexibility and basically working back up from the bottom on my press to work on form.

Not really concerned about weight on it to be honest, just want to be able to do it with decent form. And as the weight goes up it'll get my posterior/medial deltoids a bit of work to balance out my shoulders from all the bench.

[MoshxDeLaney]

Same here on the deadlifts man. I pulled 230 kilos for 1 yesterday. Back in December I was definitely good for 250-260. Only a mild setback. Don't let anything hold you back

[chewybaws]

Fri 15th April 2011
Workout weight=86.4kg

Squats
1x5x71kg
1x5x83kg
1x5x94kg
1x5x106kg
1x3x121kg (belt for this set only)
1x8x94kg

Bench
1x5x43kg
1x5x51kg
1x5x58kg
1x5x65kg
1x3x74kg
1x8x58kg

Barbell row
1x5x37kg
1x5x43kg
1x5x49kg
1x5x56kg
1x3x63kg
1x8x48kg

Weighted dips
3x5x5kg

Strict BB curls
3x8x20kg

Tricep extensions
3x8x10kg DB

Squats were ridiculously easy. 121kg was easier than the 2 sets before it. No back pain despite some outside of workout yesterday + today. Bench a bit slower today but not challenging. Rows were easy. Dips were surprisingly hard but first time doing them weighted this year I think? Started to get the hang of extensions, may go up to 12.5kg next week.

Great workout, fast paced. Plus Friday's from now on they're late and it's just me and my mates basically. One joined 2 or 3 months back and another 2 a week ago. Gym's empty Friday night and we can put our own music on =] Ideal.

Also got a new foam roller, it's brutal. http://store.tptherapy.com/The_Grid_Revolutionary_Foam_Roller_p/tpt-grd.htm

Ordered a lacrosse ball to replace the tennis ball, should be here soon!

[lobsteriffic]

That looks like a pretty hardcore foam roller!

[gsop_3]

Also got a new foam roller, it's brutal. http://store.tptherapy.com/The_Grid_Revolutionary_Foam_Roller_p/tpt-grd.htm

Ordered a lacrosse ball to replace the tennis ball, should be here soon!

sounds like fun all a round! That's some serious foam roll-age.
Congrats on moving up to the lacrosse ball! LOL your piriformis will LOVE you!

[chewybaws]

The foam roller/lacrosse ball are great, harder but not so sore for bruising.

Madcow 5x5 - Week 3

Mon 18th April 2011
Morning weight = 84.8kg (heaviest ever I think)
Workout weight = 86.4kg

Squat
1x5x73kg
1x5x85kg
1x5x97kg
1x5x109kg
1x5x121kg (belt for this set only)

Bench
1x5x44kg
1x5x52kg
1x5x59kg
1x5x67kg
1x5x74kg

Barbell Row
1x5x38kg
1x5x44kg
1x5x51kg
1x5x57kg
1x5x63kg

Hypers
2x8x7.5kg (behind neck)

Weighted situps
4x6x10kg (behind neck)

Everything was pretty easy today, took the same weight on hypers and situps, but done an extra rep per set on situps, gonna get 4x8 before I move up the weight.

[lobsteriffic]

nice! way to hit a PR on your weight too!

[gsop_3]

nice! way to hit a PR on your weight too!

+1 ...Keep eating BIG!

[MaryStella]

yay lacrosse ball!

[chewybaws]

Wed 20th April 2011
Morning weight = 84.7kg
Workout weight = 86.9kg

Squat
1x5x73kg
1x5x85kg
2x5x97kg

OHP
1x5x26kg
1x5x30kg
1x5x33kg
1x5x37kg

Deadlift
1x5x116kg
1x5x133kg
1x5x149kg
1x5x166kg (belt for this set only)

Weighted chins
2x5 +5kg

Situps (nothing holding feet down)
6, 6, 5

Squats were quick, OHP burned the shoulders a bit because I'm doing them pretty slow to work on form, but weight was easy enough. Deadlifts for the first week since the comp felt like they should do at this weight - easy. Top sets were quick! Starting to find my old form again, got the hips higher - back to where they used to be.

Those situps are getting worse lol. So hard to keep feet down!

[TrilliumFortnight]

Yep, situps with nothing on the feet are tough! When I used to do situps I'd find myself cheating a bit by pressing my feet together ;P

[chewybaws]

So yeah, apparently the club isn't open tonight or monday for easter, emergency workout at my house!

Fri 22nd April 2011

Squats
1x5x75kg
1x5x85kg
1x5x97.5kg
1x5x110kg
1x3x125kg (belt for this set only)
1x8x97kg

Bench
1x5x45kg
1x5x52.5kg
1x5x60kg
1x5x67.5kg
1x3x77.5kg
1x8x60kg

Barbell row
1x5x40kg
1x5x45kg
1x5x52.5kg
1x5x57.5kg
1x3x65kg
1x8x52.5kg

Strict BB curls
3x8x22.5kg

Tricep extensions
3x8x11.5kg DB



Squats felt slow but watching the video back they weren't, prob just cause different environment from the club. They were all in and easy, but I would like it if I could hit the depth I got in that 3rd rep throughout. It's no hassle to go deeper, just need to do it! Real happy with the speed they're going up at.

My bench is shit, it's so wobbly but it got the job done. Rows - we had to prob the bar up on a foot stool either end, and stand on plates (to get the bar to about the right height). I'm glad these are easy just now, because focusing and reloading the bar was a nightmare. I got my mate to take videos of my barbell row form, the 2 sets before the triple my back position was pretty good. Maybe SLIGHTLY bent but looking solid. Looked a bit excessive when setting up for the triple, so it's just a consistency issue. I know how to flatten my back out, must've just got lazy because I knew it was going to be easy.

Got the arm work in except the dips, I can get a setup in here but it's too unstable.


My shoulder started to hurt a bit yesterday. I think it was when I was setting up for OHP on one of the sets on Wednesday it got uncomfortably tight when I think I was trying to squeeze my elbows forward too far. Took some pain killers pre workout and got on with it, feels okay. Hopefully be back to normal by next workout.

[MoshxDeLaney]

Looking good man. You definitely had more in you on that set, though I'm not familiar with Macdow (which I believe is what you're following), so maybe you weren't going to failure

[chewybaws]

Looking good man. You definitely had more in you on that set, though I'm not familiar with Macdow (which I believe is what you're following), so maybe you weren't going to failure

Don't go to failure on madcow, could easily have pumped out over 10 reps if I wanted to. In 7 or 8 weeks I'll be hitting PB's on the Squat.

Use this time to work on speed, technique and recovery.

[gsop_3]

...Good thing you've got that Gym for a bedroom going on at home!


Lookin' solid all around Chewy! Liking the Madcow style? I know I am!

The light squat day is a nice change from 3 heavy days a week!