Chewy's Strength Log

[Fallen_Horse]

Congrats on the competition! You have been working hard for it

[Adena]

Yeah, Chewy! Way to go! You're looking really huge these days, haha!

[Rob PMFF]

501 lb DL, that's awesome. Pretty sweet that you got a PR at a comp. Ballsy, I'd think.

[chewybaws]

Cheers guys!

That week there I just pissed about really;

Mon 25th July 2011

Stretched out/foam rolled and done some squats/bench just with the empty bar. Cleans 5x40kg, 3x50kg

Wed 27th July 2011

Deadlift
1x5x135kg
1x3x150kg
1x2x162.5kg
Just piddling about, no belt.

Hang power snatch (I guess lol, just for a bit of cardio)
5x10x20kg (not much rest between sets)

DB Clean & Press
20kg
Set 1; (30 reps total) 1R, 1L, 2R, 2L, 3R, 3L, 4R, 4L, 5R, 5L
Set 2; (30 reps total) 5R, 5L, 4R, 4L, 3R, 3L, 2R, 2L, 1R, 1L

Box jumps
3x10xpretty high (didn't have a tape with me will measure next time i'm in. Happy with them)

Abs/shoulders/hams killing me for days after this workout.


Fri 29th July 2011



Wide stance Squats
1x5x90kg
2x5x100kg

Bench (with pause)
1x5x50kg
1x5x55kg
1x5x57.5kg

So Monday when I was doing squats with bar I tried some wide stance to stretch my groin out. The majority of top squatters utilise a super wide stance so I'm going to be practicing this on Friday's. I took a video to look at my form. From the front view it looks good, I was concentrating on a controlled negative and forcing my knees out and it looked like I done a good job. However I took the 2nd set view from the side and noticed my tailbone tucks under at the bottom (bit of flexibility work and arching harder should fix this), and I seem to be leaning forward a bit excessively (confusing because during the lift feels like I'm really upright). Need to try pushing my hips forward a bit and maybe even either widen the stance or point my toes out further.

But, could've been worse. My first time with any amount of weight. My glutes are bloody killing me today (the day after).

[chewybaws]

Mon 1st August 2011
Morning weight = 87.9kg (light..)

Squat (with belt)
3x6x125kg
1x8x130kg

Bench
2x6x67.5kg
1x7x70kg (failed an 8th)

Barbell rows
3x5x65kg

Box jumps
1x5x29"
1x20x30.5"
1x10x32"
1x5x34"

Weighted plank
3x30s +25kg

Expecting a bit more from bench, but otherwise worked hard throughout the workout. Still need to measure what I done for box jumps last time, felt much lower today. Good going back down and working on reps. I've always thought it's not so bad shitting out 1 or 2 heavy reps, it's reps of 5 or 6 that the work is done.

[chewybaws]

Wed 3rd August 2011

Deadlift (with belt)
2x6x167.5kg
1x6x170kg

OHP
3x5x45kg

Close grip bench
1x14x55kg

DB Bench
1x9x27.5kg DBs

Wide grip pullups
3x5

Deadlift, weight was as easy as it should be. But felt like I was gonna puke throughout, didn't even eat that much throughout the day. Affected my focus a bit and form broke down on last 2 reps on last set. When I get really tired I don't lift my head or chest up before the lift. Going to try avoiding this as much as possible from now on. OHP felt harder than it should've, but no grinders. Fun bench work. Pullups are annoying at the club, the bar is less than a foot from the wall so pretty much have to do each rep from a dead stop to avoid swinging into the wall (doesn't help either that my legs have to be up because I can grab the bar comfortably with my feet on the ground).

My energy levels were atrocious today.

Going to see A Wilhelm Scream tomorrow, my mate's big on them - I started listening about a week ago and loving them. Added bonus is the venue is part of a vegan restaurant. Good eats will be had!

[chewybaws]

Fri 5th August 2011
Morning weight = 88.1kg

Wide stance squats (no belt)
1x3x100kg
1x3x105kg
1x3x110kg

Dead stop bench
1x5x57.5kg
1x5x60kg
1x5x62.5kg

BB curls
3x10x20kg

Quick early morning session. Form's getting better on the wide stance squats, enjoyed it.


Mon 8th August 2011

Squats (with belt)
1x5x130kg
1x5x132.5kg
1x8x135kg

Bench
1x6x70kg
1x6x72.5kg
1x7x75kg

Barbell rows
5x5x67.5kg

Weighted plank
3x30s +30kg

DB Clean&Press
20kg
Set 1; (30 reps total) 1R, 1L, 2R, 2L, 3R, 3L, 4R, 4L, 5R, 5L
Set 2; (30 reps total) 5R, 5L, 4R, 4L, 3R, 3L, 2R, 2L, 1R, 1L

Squats felt comfortable today, bench much better than last week. First time above 25kg on weighted planks.

[chewybaws]

Wed 10th August 2011
Morning weight = 87.7kg

Deadlift (with belt)
1x6x170kg
1x6x175kg
1x6x180kg

OHP
3x8x35kg

Wide grip pullups
3x6

Close grip bench
1x14x57.5kg

DB bench
1x11x25kg DBs

Box jumps
1x10x29.5"
1x10x33.75"
1x5x35.25"
1x20x29.5"

First set of deads were so fucking easy, decided to add 5kg per set. Been in a bit of a rut with food since the comp, feel like i'm back on track today.

[chewybaws]

Fri 12th August 2011

Wide Stance Squats (no belt)
1x3x95kg
1x3x100kg
1x3x110kg
1x3x115kg

Bench (dead stop)
1x5x60kg
1x5x62.5kg
1x5x65kg

BB curls
1x10x20kg
2x10x22.5kg

Couldn't be bothered this day, so just worked in the house. Bloody miscounted the plates. Was planning on doing 105/110/115. What I thought was those first 2 sets was only 95/100 (stupid 15kg bar confusing me). So ended up doing way more sets than planned. Groin/hips were tight as hell. Bench was pretty easy, got a hold at the bottom for a good few seconds on the very last rep.

Mon 15th August 2011
Morning weight = 87.8kg

Squats (with belt)
2x5x137.5kg
1x5x140kg

Bench
2x5x72.5kg
1x7x75kg

Barbell Rows
3x8x60kg

Struggled with Squats again but no bad weight. Bench was fairly comfortable. Finished workout around 1920ish and went upto the 78 in Glasgow for some onion rings and a curry. Well good. My quads don't usually hurt till next day but feeling pretty damn stiff just now.

[gsop_3]

Hey Chewy! Long time since I've been around. Great to see your still liftin' heavy as ever! I'll be ramping it up soon enough. Time to eat!

[vege]

Chewy, I am impressed with these DL and squats!

[chewybaws]

Cheers guys!

Wed 17th August 2011

Deadlift (with belt)
1x5x180kg
1x5x185kg
1x4x190kg

OHP
3x5x40kg

Close grip bench
1x13x60kg

Front squats
3x5x80kg

Chins
2x8

Felt kinda bogged down this day, but just ploughed through. Could've made an extra rep on deadlift at 190kg but form was getting a bit shitty and nothing was feeling good.


Fri 19th August 2011

Wide Stance Squats (no belt)
1x3x100kg
1x3x110kg
1x3x115kg
1x3x120kg

Bench (from dead stop)
1x5x65kg
1x5x67.5kg
1x5x70kg

Really comfortable day, form was coming together on squats and bench managed to pause for even longer on the last reps.


Mon 22nd August 2011

Squat (with belt)
3x4x147.5kg

Bench
2x4x77.5kg
1x4x80kg

Barbell rows
3x8x62.5kg

Weighted Plank
3x30s +30kg

Although some crap reps, was good numbers on the squat. First set of bench felt hard but got easier from there.

[chewybaws]

Wed 24th August 2011

Deadlift (with belt)
2x3x200kg

OHP
3x3x45kg

Close grip bench
1x12x62.5kg

Front squats
2x5x82.5kg

Kettlebell Swings
16kg (both hands), maybe about 2x10. Didn't count was just trying them out

Pretty mediocre day for deadlifts. Wanted a 3rd set but last rep was such an unbelievable grinder at the lockout that I couldn't. Kettlebell swings were fun, however there's none at the club, one of our lifters just brings one in when he's in.

[chewybaws]

Thu 25th August 2011

Wide grip pullups
5, 7

Cable curls
1x10x30kg
1x10x35kg
1x10x40kg

Wide Lat pulldowns
2x10x50kg
1x10x60kg

Unexpected pumper workout in the place I'm doing work experience at.

[chewybaws]

Fri 26th August 2011
Morning weight = (a feeble) 86.8kg

Wide stance squats (no belt)
1x3x100kg
1x3x115kg
1x3x120kg
1x3x125kg

Bench(from dead stop)
1x5x60kg
1x5x70kg (called it here, wasn't feeling good today)

Sumo deadlifts (no belt)
1x5x70kg
1x5x90kg
1x5x110kg
1x3x130kg
1x3x140kg
1x3x145kg

Got all my squats/deads on video to watch back. Depth was inconsistent on squats, especially near the end. I noticed as well my knee (at least my left one) doesn't stay completely out at the bottom. Will need to bring stance in slightly or point toes out a bit more.

My upper body was pretty stiff and bench wasn't feeling too good so just cut it short.

Sumo deads as you'll see in the video my back angle came over more and more towards the end, however I done a good job keeping it completely straight. To be honest I think I just rushed the last 2 sets. Going to take my time more next week and really work on forcing the knees out and pushing the hips forward in the starting position, and also try pulling back a bit.

Things I noticed about sumo pulls -
1) Harder off the floor
2) Lightening quick lockout
3) Don't feel much in the back
4) Felt it more in adductors