TrilliumFortnight Posted April 21, 2011 Share Posted April 21, 2011 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 Link to comment Share on other sites More sharing options...
chewybaws Posted April 22, 2011 Author Share Posted April 22, 2011 So yeah, apparently the club isn't open tonight or monday for easter, emergency workout at my house! Fri 22nd April 2011 Squats1x5x75kg1x5x85kg1x5x97.5kg1x5x110kg1x3x125kg (belt for this set only)1x8x97kg Bench1x5x45kg1x5x52.5kg1x5x60kg1x5x67.5kg1x3x77.5kg1x8x60kg Barbell row1x5x40kg1x5x45kg1x5x52.5kg1x5x57.5kg1x3x65kg1x8x52.5kg Strict BB curls3x8x22.5kg Tricep extensions3x8x11.5kg 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. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 22, 2011 Share Posted April 22, 2011 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 Link to comment Share on other sites More sharing options...
chewybaws Posted April 23, 2011 Author Share Posted April 23, 2011 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 failureDon'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. Link to comment Share on other sites More sharing options...
gsop_3 Posted April 23, 2011 Share Posted April 23, 2011 ...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! Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 23, 2011 Share Posted April 23, 2011 Ok, kinda what I figured. Then keep doing what you're doing man Link to comment Share on other sites More sharing options...
chewybaws Posted April 23, 2011 Author Share Posted April 23, 2011 ...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!It comes in handy sometimes! lol Yeah, I'm the opposite way round, this is more squatting for me! I'm glad I'm doing more mobility work/stretching now otherwise I think I'd just stiffen up doing 3x/week. I do enjoy the light day on wednesday, it's a good warmup for the deadlifts. And can't complain about the assistance, enjoying it. The best thing though, is just having a program that tells me exactly what to do again. I was dementing myself trying to plan assistance before. There's lots of stuff I wouldn't normally do, like the fact friday uses so many muscles heavily that you're going to be using again Monday. So it's good to just do something I normally wouldn't! It seems to be working so far can feel myself thickening up! Things are still light yet though, can't wait to start hitting PB's. First up is a 5RM on bench 2 weeks on Monday. Patience Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted April 23, 2011 Share Posted April 23, 2011 ...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!It comes in handy sometimes! lol Yeah, I'm the opposite way round, this is more squatting for me! I'm glad I'm doing more mobility work/stretching now otherwise I think I'd just stiffen up doing 3x/week. I do enjoy the light day on wednesday, it's a good warmup for the deadlifts. And can't complain about the assistance, enjoying it. The best thing though, is just having a program that tells me exactly what to do again. I was dementing myself trying to plan assistance before. There's lots of stuff I wouldn't normally do, like the fact friday uses so many muscles heavily that you're going to be using again Monday. So it's good to just do something I normally wouldn't! It seems to be working so far can feel myself thickening up! Things are still light yet though, can't wait to start hitting PB's. First up is a 5RM on bench 2 weeks on Monday. Patience Exactly. Think of it not as a race, but a journey. As good as hitting PRs feels, you learn a hell of a lot more from failed attempts and perfecting form Link to comment Share on other sites More sharing options...
chewybaws Posted April 25, 2011 Author Share Posted April 25, 2011 Madcow 5x5 - Week 4 Mon 25th April 2011Morning weight = 85.4kg Squat1x5x75kg1x5x87.5kg1x5x100kg1x5x112.5kg1x5x125kg (belt for this set only) Bench1x5x47.5kg1x5x55kg1x5x62.5kg1x5x70kg1x5x77.5kg Barbell row1x5x40kg1x5x47.5kg1x5x52.5kg1x5x60kg1x5x65kg Weighted situps4x7x10kg (behind head) No problems today. Another home workout. Found out on friday/monday the club will prob be closed again, bummer. Ach well, I get the same job done here. Link to comment Share on other sites More sharing options...
chewybaws Posted April 27, 2011 Author Share Posted April 27, 2011 Wed 27th April 2011Workout weight = 85.9kg (afternoon instead of night) Squats1x5x74kg1x5x87kg2x5x99kg OHP1x5x27kg1x5x30kg1x5x34kg1x5x38kg Deadlift1x5x119kg1x5x136kg1x5x153kg1x5x170kg (belt for this set only) Weighted chins2x5x7.5kg Situps3x7 (no-one holding feet down) Hips/left ITB noticeably tight during squatting, need to start stretching out on off days again, not been as frequent the last 10 days or so. Deadlifts were lightening quick, quickest top set on madcow yet - finding my form again (keeping the hips high). Situps were pretty easier this week like they should be. Was my girls birthday yesterday and didn't eat too much the 2nd half of the day so need to make up today! (explains the weight) Link to comment Share on other sites More sharing options...
chewybaws Posted April 29, 2011 Author Share Posted April 29, 2011 Back to home workouts this long holiday weekend. Fri 29th April 2011Morning weight = 84.7kg Squat1x5x75kg1x5x87.5kg1x5x100kg1x5x112.5kg1x3x127.5kg (belt for this set only)1x8x100kg Bench1x5x47.5kg1x5x55kg1x5x62.5kg1x5x70kg1x3x79kg (used extra collars to make up weight)1x8x62.5kg Barbell row1x5x40kg1x5x47.5kg1x5x52.5kg1x5x60kg1x3x67.5kg1x8x52.5kg Strict BB curls3x8x25kg Tricep extensions3x8x12.5kg DB Reason weight is down a wee bit is because I haven't been able to eat as much due to indigestion. The only 2 things that have changed are that I've ran out of brown rice protein so it's 100% pea. And also I've been waking up 30-45m earlier but not eating till my usual time. Hopefully get my apetite back from working at the weekend. The squats felt a bit heavier but watching them back they were real quick. Last bench rep was maybe a bit slow but felt solid. Good day! Feel wiped out. Link to comment Share on other sites More sharing options...
chewybaws Posted May 4, 2011 Author Share Posted May 4, 2011 Madcow 5x5 - Week 5 Mon 2nd May 2011Morning weight = 85.1kg Squat1x5x77.5kg1x5x90kg1x5x102.5kg1x5x115kg1x5x127.5kg (belt for this set only) Bench1x5x47.5kg1x5x55kg1x5x62.5kg1x5x70kg1x4x79kg (fail) Barbell row1x5x40kg1x5x47.5kg1x5x55kg1x5x60kg1x5x67.5kg Weighted situps4x8x10kg (behind neck) Last home workout. Bench fail came out of nowhere. This week and last been +1.2-1.5kg above what I should've been doing, but don't have fractional plates here so had to round up. Had a very few stressful days at work and wasn't keeping my weight up. I plan on repeating last weeks Friday this week and continuing from there (try the 78kg I was scheduled to do this week next Monday). Wed 4th May 2011Morning weight=85.8kgWorkout weight=87.8kg Squat1x5x76kg1x5x89kg2x5x102kg OHP1x5x27kg1x5x31kg1x5x35kg1x5x39kg Deadlift1x5x122kg1x5x139kg1x5x157kg1x5x174kg (belt for this set only) Weighted chins2x5x10kg Situps3x8 (no-one holding feet down) Everything was okay today, no complaints! Weight's starting to go back up again. Link to comment Share on other sites More sharing options...
vivalasvegans Posted May 5, 2011 Share Posted May 5, 2011 wow chewster, you are looking strong! Link to comment Share on other sites More sharing options...
chewybaws Posted May 6, 2011 Author Share Posted May 6, 2011 wow chewster, you are looking strong!Thanks, I'm feeling bigger recently! Fri 6th May 2011Workout weight = 88kg Squats1x5x76kg1x5x89kg1x5x102kg1x5x114kg1x3x130kg (belt for this set only)1x8x102kg Bench (repeat of Week 4)1x5x46kg1x5x53kg1x5x61kg1x5x68kg1x3x78kg1x8x61kg Barbell Row1x5x40kg1x5x47kg1x5x53kg1x5x60kg1x3x69kg1x8x53kg Weighted dips3x5 +7.5kg Strict Barbell Curls2x8x27.5kg1x4x27.5kg Tricep extensions3x8x12.5kg DB Main exercises were fast paced and had no problem. Done a warmup set of 5 BW with dips to test waters (hadn't been doing them due to home workouts last 2 weeks), felt fine so decided to continue where I'd left off. Burnt out on curls, going to take same weight for 3x6 next week. Tri extensions still having problems getting upper arms vertical, need to keep stretching shoulders/tri's. First time at 88kg, ever. Should be hitting 90kg post workout within 2 or 3 weeks if I can keep up the eating. Link to comment Share on other sites More sharing options...
chewybaws Posted May 10, 2011 Author Share Posted May 10, 2011 Madcow 5x5 - Week 6 Mon 9th May 2011Morning weight = 85.6kgWorkout weight = 87.6kg Squat1x5x78kg1x5x91kg1x5x104kg1x5x117kg1x5x130kg (belt for this set only) Bench (repeat of week 5)1x5x47kg1x5x55kg1x5x62.5kg1x5x70kg1x5x78kg Barbell row1x5x41kg1x5x48kg1x5x55kg1x5x62kg1x5x69kg Hypers2x8x7.5kg (behind neck) Weighted situps4x5x12.5kg (behind neck) Everything moved really easy today. Found my form on the top 2 sets of squats, all quick reps. Really happy with top set of bench as well! Link to comment Share on other sites More sharing options...
goob Posted May 10, 2011 Share Posted May 10, 2011 I don't know how you do it man. I'm already sick of eating after only 4 months and some days. What are you aiming for now? 100kg+ bodyweight maybe by next year?? Keep it up!!! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted May 11, 2011 Share Posted May 11, 2011 Wow! I was just looking at the first page of your powerlifting log and now this page and wow, you have gotten way stronger man!From squatting 22.5 kg to now squating 130kg!!!! Nice work! Link to comment Share on other sites More sharing options...
chewybaws Posted May 11, 2011 Author Share Posted May 11, 2011 Depends what I do after the competition in July with bodyweight. Not thinking about anything after July, all focus is on this comp. Wed 11th May 2011Morning weight = 85.5kgWorkout weight = 87.2kg Squat1x5x78kg1x5x91kg2x5x104kg OHP1x5x28kg1x5x32kg1x5x36kg1x5x40kg Deadlift1x5x125kg1x5x143kg1x5x161kg1x5x178kg (belt for this set only) Weighted chins5,4 x 11kg Prone bridge3x30s First up, need to watch bodyweight, starting to slip. Gonna pack in the extra food. Went for a kickabout, was my first time kicking a ball in years and felt it straight away. Got tired quickly during workout so went for a cold bath for 12 mins when I got home. Squatting felt kinda all over the place today but press felt pretty strong. And my deadlifts aren't slowing down, back in the 180s next week. Failed weighted chins by a rep but not arsed, only assistance. Switching situps for bridges as they are suspect for this niggling lower back injury that's still hanging about. Doesn't feel serious at all but I want it gone asap. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted May 12, 2011 Share Posted May 12, 2011 Looking strong man, keep it going. Do you have any goals set yet for your meet? Also, on a totally unrelated side note, I love the colloquial differences between American English and British English, such as kickabout, arsed and niggling. Link to comment Share on other sites More sharing options...
chewybaws Posted May 16, 2011 Author Share Posted May 16, 2011 Looking strong man, keep it going. Do you have any goals set yet for your meet?Going for a 500kg total man. If I had to split it up, roughly 175kg squat, 90kg bench, 235kg dead. Give or take on any of them though. So, thursday I go for a game of snooker, bent down to take my first shot and pulled the right side of my back (opposite side from I usually injure). So could only bench; Fri 13th May 2011 Bench Press1x5x47kg1x5x55kg1x5x62kg1x5x70kg1x3x80kg1x8x62kg Weighted dips1x5x10kg (called quits cause elbow felt a bit sore) Had a rough weekend. Up late most nights, was a loader at a comp on saturday (back felt better that morning) and drank more than I have in ages (cider). Food went to shit as well, combination of being busy and low motivation because of back. Madcow 5x5 - Week 7 Mon 16th May 2011Workout weight = 88.5kg (shwing ) Squat1x5x80kg1x5x93kg1x5x107kg1x5x120kg (think this was a beltless 5RM, will have to check)1x5x133kg (belt for this set only) Bench1x5x48kg1x5x56kg1x5x64kg1x5x72kg1x5x80kg (5RM) Barbell row1x5x42kg1x5x50kg1x5x57kg1x5x64kg1x5x71kg (technically a 5RM, but i've done 3x5x70 and 1x4x75 before, so unimpressive) Hypers2x8 (just bodyweight, wasn't chancing it with the back) Weighted planks3x30sx10kg (plate on lower back) Squat felt really solid until the top set with belt, was all over the place but the weight went up. Can't believe how easy 120kg was without the belt. Really happy with the bench, went up pretty easy for a 5RM. I have no idea how my weight went up after that weekend. Link to comment Share on other sites More sharing options...
chewybaws Posted May 18, 2011 Author Share Posted May 18, 2011 Wed 18th May 2011Morning weight = 86.7kgWorkout weight = 88.2kg Squat1x5x80kg1x5x93kg2x5x107kg OHP1x5x29kg1x5x33kg1x5x37kg1x5x41kg Deadlift1x5x128kg1x5x146kg1x5x164kg1x5x182kg (belt for this set only) Chins2x8 Plank1x(1m 40s) Knee was sore for the first half of the day prob due to shitty top squat set on Monday, was fine once I got up and about. Squats felt solid, same with press. The deads at 164kg were prob harder than 182kg with the belt (made quick work of it). Chins I was actually going to failure on the first set and failed on the 9th. Somehow pulled out another set of 8 after it though! Plank was disapointing as that was to failure. Lots of work prior to it though. Heaviest morning weight ever this morning. It's kinda weird, was prob eating a bit more couple of weeks ago and going nowhere. Or maybe I'm eating more now without realising it lol. Link to comment Share on other sites More sharing options...
chewybaws Posted May 20, 2011 Author Share Posted May 20, 2011 Fri 20th May 2011 Squat1x5x80kg1x5x93kg1x5x107kg1x5x120kg1x3x136kg (belt for this set only)1x8x107kg Bench1x5x48kg1x5x56kg1x5x64kg1x5x72kg1x3x82kg1x8x64kg Barbell row1x5x42kg1x5x50kg1x5x57kg1x5x64kg1x3x73kg1x8x57kg Strict BB curls3x6x27.5kg Tricep extensions3x8x15kg DBs Squats felt a lot more solid today, lack in concentration on the last set (of and nearly failed the last one, was a grinder! Just took my eye off the ball...Bench was okay, as fast as to be expected for that weight. My top triple of rows was really solid. Link to comment Share on other sites More sharing options...
chewybaws Posted May 23, 2011 Author Share Posted May 23, 2011 Madcow 5x5 - Week 8 Mon 23rd May 2011Morning weight= 86.9kgWorkout weight = 88.2kg Squat1x5x82kg1x5x95kg1x5x109kg1x5x123kg (beltless 5RM)1x5x136kg (belt for this set only) Bench1x5x49kg1x5x57kg1x5x66kg1x5x74kg1x5x82kg (5RM) Barbell row1x5x44kg1x5x51kg1x5x58kg1x5x65kg1x5x73kg (5RM) Weighted plank3x30s +15kg All in all a great day. Top set of squats felt strong. Last rep of bench was a grinder but got the 5RM. Link to comment Share on other sites More sharing options...
chewybaws Posted May 25, 2011 Author Share Posted May 25, 2011 Wed 25th May 2011Morning weight = 87kgWorkout weight = 89kg Squat1x5x82kg1x5x95kg2x5x109kg OHP1x5x29kg1x5x34kg1x5x38kg1x5x42kg Deadlift1x5x131kg1x5x149kg1x5x168kg1x5x187kg - 5RM (belt for this set only) Chins8, 6 Heaviest bodyweight ever (going up slow, but hell it's going up). Last rep of deadlifts was the only hard one. I've got a good shot at making next week! Link to comment Share on other sites More sharing options...
MaryStella Posted May 27, 2011 Share Posted May 27, 2011 glad to hear your gaining! Logs always looks solid to me. Link to comment Share on other sites More sharing options...
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