chewybaws Posted May 27, 2011 Author Share Posted May 27, 2011 Thanks Mary! Fri 27th May 2011Morning weight = 87.6kgWorkout weight = 89.2kg Squat1x5x82kg1x5x105kg (loading error, was supposed to be 95kg haha. Actually gave me a boost because it felt so light)1x5x109kg1x5x123kg1x3x139kg (belt for this set only)1x8x109kg Bench1x5x49kg1x5x57kg1x5x66kg1x5x74kg (wrist wraps)1x3x84kg - 3RM(wrist wraps)1x8x66kg Barbell row1x5x44kg1x5x51kg1x5x58kg1x5x65kg1x3x75kg1x8x58kg Dropping assistance as I feel like it now that the main stuff's getting heavy. Felt like I had real power with the squats today, was in need of a good day. No problems with bench, barbell rows were managable. Went to buzz's (from VF forums) warehouse in Motherwell today for some supplies (10kg bumpers for the home gym, wrist wraps for bench and deadlift slippers for my training partner), totally need to get up there one day for a training session and try out some of the strongman stuff. Link to comment Share on other sites More sharing options...
chewybaws Posted May 30, 2011 Author Share Posted May 30, 2011 Madcow 5x5 - Week 9 Mon 30th May 2011Morning weight = 86.9kgWorkout weight = 88.9kg Squat1x5x84kg1x5x98kg1x5x112kg1x5x125kg1x5x139kg (belt for this set only) Bench1x5x50kg1x5x59kg1x5x67kg1x5x76kg1x4x84kg (fail by 1 rep. used wrist wraps for this set) Barbell row1x5x45kg1x5x52kg1x5x60kg1x5x67kg1x5x75kg Set at 125kg on squats felt damn strong, beltless max. 139kg was managable. But it was just one of those days were I couldn't get psyched up for a single set. Came real close on bench, gonna shoot for it again next week. Link to comment Share on other sites More sharing options...
chewybaws Posted June 1, 2011 Author Share Posted June 1, 2011 Wed 1st June 2011Morning weight = 87.1kgWorkout weight = 89.6kg Squat1x5x84kg1x5x98kg2x5x112kg (belt on for these sets) OHP1x5x30kg1x5x34kg1x5x39kg1x5x43kg Deadlift1x5x134kg1x5x153kg1x5x173kg (belt)1x5x192kg (belt) 5RM Chins8, 6 Felt like a turd till deadlifts. Tired, sore back, i've had bother with the outside of my right calf for about a week. Warm, sweating, exhausted. After I started warming up for deadlifts, completely fine. Dunno wtf happened. 173kg was so easy I was barely taking time to breathe between the reps. Last rep at 192, lockout was pretty slow but sure as hell going to give 197 a run for its money next week! Link to comment Share on other sites More sharing options...
chewybaws Posted June 3, 2011 Author Share Posted June 3, 2011 Fri 3rd June 2011Workout weight = 89.9kg Squats1x5x84kg1x5x98kg1x5x112kg1x5x125kg (belt)1x3x142kg (belt)1x8x112kg (belt) Bench1x5x50kg1x5x59kg1x5x67kg1x5x76kg (wrist wraps)1x3x86kg (wrist wraps) 3RM1x8x67kg Barbell Rows1x5x45kg1x5x52kg1x5x60kg1x5x67kg1x3x77kg (new max =)1x8x60kg BB curls3x8x27.5kg So, calf was annoying the hell out of me until the top set on squats. The set at 125kg was horrid, rocked onto that side for a couple of reps. Luckily, 142x3 was solid, and the set of 8 after it. Bench, 3rd rep at 86 felt like it was going to be a grind but I locked it out pretty damn good. It's worth noting here on my first rep of the last set of rows I completely underestimated it and lost tightness halfway through the rep, reset and done the set in one go - not good for the back though with that first attempt. Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 3, 2011 Share Posted June 3, 2011 Wow. You have gained 40 lbs in 2 years. Is that right? That's some serious gains. Nice work on that Row max, but be careful with that back! Link to comment Share on other sites More sharing options...
chewybaws Posted June 6, 2011 Author Share Posted June 6, 2011 Wow. You have gained 40 lbs in 2 years. Is that right? That's some serious gains.I'm certainly a different person than I was 2 years ago, physically and mentally. Wednesday will be the 2 year mark exactly! Madcow 5x5 - Week 10 Mon 6th June 2011Morning weight = 88.3kg Squat1x5x85kg1x5x100kg1x5x114kg1x5x128kg (belt)1x5x142kg (belt) New 5RM! Bench1x5x50kg1x5x59kg1x5x67kg1x5x76kg (wrist wraps)1x5x84kg (wrist wraps) New 5RM! Barbell row1x5x46kg1x5x54kg1x5x62kg1x5x69kg1x5x77kg New 5RM! Unbelievable workout. Best on madcow yet. Bodyweight is up as well. First squat 5RM in 19 weeks, and got the bench 5RM i failed on last week. More in the tank on squats as well, dare I say! Link to comment Share on other sites More sharing options...
chewybaws Posted June 8, 2011 Author Share Posted June 8, 2011 Wed 8th June 2011 Squat1x5x85kg1x5x100kg2x5x114kg OHP1x5x31kg1x5x35kg1x5x40kg1x5x44kg Deadlift1x5x138kg1x5x157kg1x5x177kg (belt)1x5x197kg (belt) New 5RM!! Lockout was SLOW on the last rep, but made it. Get in there!! EDIT: Forgot to mention! This marks 2 full years of working out! How better to do it with hitting 5RMs in all the main lifts this week =D Link to comment Share on other sites More sharing options...
Rob PMFF Posted June 8, 2011 Share Posted June 8, 2011 Congratulations! Awesome job on the 5RMs. Very impressive. Link to comment Share on other sites More sharing options...
TrilliumFortnight Posted June 10, 2011 Share Posted June 10, 2011 Congrats on reaching 2 years and all the 5RMs, great to see all the work paying off (consistently!) Link to comment Share on other sites More sharing options...
growinglarger Posted June 11, 2011 Share Posted June 11, 2011 This marks 2 full years of working out! How better to do it with hitting 5RMs in all the main lifts this week =DYeah major congrats on the 2 year mark. Oh-And hitting over 90 seconds on the plank!! Freaking awesome strong core.Well done! Link to comment Share on other sites More sharing options...
chewybaws Posted June 13, 2011 Author Share Posted June 13, 2011 Thanks all! So that back injury I had 4 weeks ago, I got again. Last time it was the Thursday night this time the Friday morning. Out of nowhere. I'm lead to believe it's a nerve moving because of how quickly it goes from barely being able to bend my back at all to 100% healed (2 or 3 days). So Friday, just bench again; Fri 10th June 2011Morning weight = 88.7kg Bench1x5x50kg1x5x59kg1x5x67kg1x5x76kg (wrist wraps)1x3x86kg (wrist wraps)1x8x67kg Just a repeat of last week, the top treble was easier this time though. Madcow 5x5 - Week 11 Mon 13th June 2011Morning Weight = 88.3kg Squat1x5x87kg1x5x102kg1x5x116kg1x5x131kg (belt)1x5x146kg (belt) New 5RM Bench1x5x52kg1x5x60kg1x5x69kg1x5x77kg (wrist wraps)1x4x86kg (wrist wraps) New 4RM Barbell row1x5x46kg1x5x54kg1x5x62kg1x5x69kg1x5x77kg My energy levels were so fucking low today couldn't get fired up for anything. I actually nearly missed the first squat at 146kg because of this, recovered well and kept my head on and got the last 4 easier. I guess can't complain about the bench, will try for 5 again next Monday (last week that'll be). Stuck with the same weight on barbell rows since I missed Friday, was better form on the top set compared to last Monday. Link to comment Share on other sites More sharing options...
chewybaws Posted June 16, 2011 Author Share Posted June 16, 2011 Wed 15th June 2011Morning weight = 88.2kg Squat1x5x87kg1x5x102kg2x5x116kg (belt) OHP1x5x32kg1x5x36kg1x5x41kg1x5x45kg Deadlift1x5x141kg1x5x162kg1x5x182kg (belt)1x4x202kg (445lbs) (belt) (failed 5th rep) New 4RM First set is my mate Steph (vegan), he recently passed the 8 month mark of working out. Until 12 weeks ago, his first 5 months were spent losing 3 stone (42lbs or 19kg) bodyweight (was training him up at my house before he started at the club). He started Madcow a week before me and has made immense gains now that he's eating a bit more. That set concluded his 12 week cycle on madcow for deadlifts. The last 10 weeks have been 5RMs for him. All the powerlifters came in early to see him because he had a bet on for £10 with one of the guys that he would make his final deadlift weight. The amazing thing was the bet was made right at the start of the 12 week cycle haha. I was gutted that I missed my 5 reps, but was still strong and a 4RM. I don't normally try to hitch but I watched the video back frame by frame and it made sense what happened. When i hit my sticking point on that last rep, my hips dropped down a tiny bit and so did the bar (I felt that) so I tried to hitch to recover and just completely lost it. I'm really disapointed with my form though, when I look at the vids of my last comp although my upper back was rounded, my lower back was only slightly rounded and I maintained the position throughout the lift. When I look at my set from yesterday, it doesn't even look like I make an effort to get into a good position, has to be why I'm struggling with the lockout. I'm going to try again next week without doing so much work before the top set, the set at 182kg was tiring. And just gonna ditch the squats/press prior as well. It'll be the last week afterall. Good things I'm taking away from it is the speed i'm getting off the bottom, the first rep was crazy quick for 202.5kg! Got stuff to work on, just how it goes. Link to comment Share on other sites More sharing options...
Fallen_Horse Posted June 16, 2011 Share Posted June 16, 2011 Hey great job with the 4 reps though! I am 190lbs and have only DLed up to about 315 lbs, so you are kicking my ass! Keep up the work and take care of your body. Link to comment Share on other sites More sharing options...
chewybaws Posted June 20, 2011 Author Share Posted June 20, 2011 Thanks! http://i83.photobucket.com/albums/j287/chewybaws/SAM_1222.jpgForum members Ashley Boss (djshrew) and her husband Myke Boss were in Glasgow during their visit to UK so I went out and met them after work on Saturday night for some tasty vegan eats and tastier organic ciders. Had a super fun time, everytime I checked the time at least an hour had went past. I need to go over visit in Baltimore sometime! Thanks for the great night guys! Fri 20th June 2011Morning weight = 88.1kgWorkout weight = 91.2kg Squat1x5x87kg1x5x102kg1x5x116kg (belt)1x5x131kg (belt)1x3x150kg (belt) New 3RM1x8x116kg (belt) Bench1x5x52kg1x5x60kg1x5x69kg1x3x77kg (wrist wraps, cut the reps to save energy)1x3x88kg (wrist wraps) New PR1x8x69kg (wrist wraps) Barbell row1x5x46kg1x5x54kg1x5x62kg1x5x69kg1x3x79kg (New PR)1x8x62kg EZ curls2x8x28.5kg Not much to say except that I had an awesome workout. Everything was solid, good depth on squats. New PR on bench, never done that weight before and tripled it (old max 87.5kgx2). Barbell row form's improved since last video (just tweaks to go like flattening out back and getting knees back a bit), happy with it. Steph had his last workout on Madcow (after 12 weeks). Anyway, spoiling you guys again with a video. I'm uploading a version without the music incase you can't view it in your region or it gets pulled for copyright (will edit post when it's uploaded); Youtube link for better quality http://www.youtube.com/watch?v=AThpfdX0FUkVersion without music Link to comment Share on other sites More sharing options...
chewybaws Posted June 20, 2011 Author Share Posted June 20, 2011 Madcow 5x5 - Week 12 (Final week!) Mon 20th June 2011Morning weight = 88.6kg Squat1x5x90kg1x5x105kg1x5x120kg (belt)1x3x135kg (belt, only a triple for saving energy)1x5x150kg (330lbs) - New 5RM! Bench1x5x52kg1x5x60kg1x5x69kg1x3x77kg (wrist wraps, only a triple for saving energy)1x4x86kg (wrist wraps) Barbell row3x5x60kg DB Bench1x15x25kg DBs So stoked about squatting 150kg for 5 reps. All I've done above 150 before is a single at 152.5kg and 157.5kg (last one at my comp). So today was a great accomplishment. Bench was a complete repeat of last week for the top set, 4th rep was a grinder so racked it. Although this is the last week on Madcow, I'm swapping lots of stuff because I'm starting a 3 week peaking cycle next week (to lead up to my competiton) and don't want to be burnt out before I start. So I'm replacing Friday's heavy squats with Wednesday's light ones (so I'm just doing some light pressing then deadlifts on wednesday), and after light squats on friday for bench I'll just do something to tie me over till Monday, and either some rows/pullups. Link to comment Share on other sites More sharing options...
chewybaws Posted June 23, 2011 Author Share Posted June 23, 2011 Wed 22nd June 2011 OHP1x5x32kg1x5x37kg1x5x42kg1x5x46kg Deadlift1x5x142.5kg1x4x162.5kg (belt)1x3x182.5kg (belt)1x2x202.5kg (belt) Wide grip pullups3x5 An absolute stinker of a workout. Bad sleep, didn't eat as much as usual. Was planning on doing some front squats as a warmup and I seemed to overstretch my knee when taking the bar, completely tightened up over a few reps and had to stop. Joints hurt during OHP. And deadlifts were a disaster. Tried fixing my form a bit which just gave me more aches and pains. Plan was to try and nail the 202.5kgx5 this week (missed it by a rep last week) but I bailed on the 3rd rep, wasn't happening. Was a horde of things wrong with the day so I'm not worrying about it. Taking Friday off to let my body recover then Monday I'll start 3 weeks of training then a week off before my competition in July. These days happen, not getting me down. Link to comment Share on other sites More sharing options...
djshrew Posted June 23, 2011 Share Posted June 23, 2011 Haha thanks for posting that photo sucks to be back to reality! Seriously if you ever come to the states your guaranteed a place to stay in Baltimore! Link to comment Share on other sites More sharing options...
MaryStella Posted June 24, 2011 Share Posted June 24, 2011 weights are looking good. hope that back is ok! Link to comment Share on other sites More sharing options...
Mitch1991 Posted June 24, 2011 Share Posted June 24, 2011 man those deadlifts are well good!!! keep up the good work and which part of scotland you from Link to comment Share on other sites More sharing options...
vege Posted June 26, 2011 Share Posted June 26, 2011 Chewy, I just want to say hi and well done! I see bench press is getting better. And you have a vegan gym buddy now, that is great! I wish I had one! Keep up the good work:) Link to comment Share on other sites More sharing options...
chewybaws Posted June 27, 2011 Author Share Posted June 27, 2011 Thanks everyone! I'm from Kilmarnock mitch. And djshrew, when the money allows it me n Nixsy will visit, don't you worry! 4 weeks out Mon 27th June 2011Morning weight = 88.6kg Squat2x4x140kg1x4x142.5kg Bench2x4x80kg Barbell row3x5x62.5kg DB Bench1x13x27.5kg DBs Weighted plank3x30s +10kg The squats were slow but not a problem. Bench 2nd set was quicker than the first. Link to comment Share on other sites More sharing options...
chewybaws Posted July 1, 2011 Author Share Posted July 1, 2011 Wed 29th June 2011Morning weight = 89.1kg Front squat1x5x40kg1x5x45kg1x5x50kg OHP3x5x37.5kg Deadlift2x4x185kg (belt) Wide grip pullup6,6,5 Weighted plank3x30s +15kg Deadlifts were slow as fuck, I'd even call the last one of each set a grinder. Not good, dunno wtf is going on. 2 bad deadlift weeks in a row. I was fucking about with my form and doing some deficits during the warmups. Fri 1st July 2011 Squat3x5x120 (belt) Bench3x5x60kg (paused reps on last set)1x12x55kg (close grip) Bodybuilder style BB rows3x8x50kg Hammer curls8,5,3 each hand with 16.5kg DBs Everything felt pretty comfortable, squats could've been easier but kinda tired and burnt out at the moment so not complaining. After bench was gonna grind out some heavy rack pulls but checked online for what my power rack is rated to and it's only 180kg which is no good. Might have been a blessing in disguise, my whole back (especially upper) is pretty fucked just now. By bodybuilder style rows I mean not from the floor, back not quite as bent over, close underhand grip and pull to stomach (usually do barbell rows each rep off the floor, wide grip, overhand grip, bar touching chest). I've had an array of nagging injuries recently that I haven't been mentionning because they haven't stopped me doing anything. Side of my right calf has been annoying me for about 4 weeks now or something (but getting better). Right forearm soreness came and went. Left ITB the last week has been TIGHT, and had a bad knee last week because of it. Lower back twinge comes and goes. And last 5 days my right wrist has been pretty sore. Thought it was going away but pretty bad again today. It makes sense though, been spending a long time around the top hitting PBs. 2 more weeks of heavy training then I'll get a week off before the comp, just going to keep going full force. Link to comment Share on other sites More sharing options...
chewybaws Posted July 4, 2011 Author Share Posted July 4, 2011 3 weeks out Mon 4th July 2011Morning weight = 89kg Squat3x3x152.5kg (belt) -pretty sure that's a 3RM Bench2x3x85kg (wrist wraps)then 10 reps with 30kg DBs Weighted plank3x30s +20kg Today was solid, really happy with it. Some reps on the squat were high but not fussed. Recently my daily veg intake has been shocking. Basically half a bag of kale, and occasionally an avocado with dinner. And this has been for a pretty long time, throughout this cycle. Ordered loads with the shopping this morning and ate tonnes already today. Reason being that I've felt really bogged down recently. Link to comment Share on other sites More sharing options...
chewybaws Posted July 6, 2011 Author Share Posted July 6, 2011 Wed 6th July 2011Morning weight = 88.7kg Deadlift2x3x202.5kg OHP1x5x40kg1x5x45kg1x5x47.5kg Front squat1x5x40kg1x5x50kg1x5x60kg Weighted plank3x30s +25kg Solid day. I really am feeling great just now, change in diet's giving me a serious boost in wellbeing. After 2 bad deadlift weeks I stopped trying to fuck about with my form, and the weights started coming up easy . I was watching the like of Konstantinovs and Tom Martin - big deadlifters with similar levers to myself. These guys lift with quite a rounded back, so I'm not stressing about it. I'm more likely to injure myself changing my form now at such high weights. My last warmup, a single at 190kg absolutely flew up. Knew it was going to be a good day. Lockout in last rep of both sets were slow but knew I was getting them. Plank was easier than Monday's 20kg. Abs getting strong again. If I feel good Friday planning to do some pulls off the blocks. Link to comment Share on other sites More sharing options...
chewybaws Posted July 8, 2011 Author Share Posted July 8, 2011 Fri 8th July 2011 Squat1x5x115kg1x5x120kg (belt)1x5x125kg (belt) Benchpracticed some reps with a pause at the bottom (wrist wraps on all)2x75kg1x80kg1x85kg Deadlifts off the blocksI didn't measure but bar was approx. 18" higher than normal (will check this on monday)1x5x170kg1x5x200kg (belt on from this point)1x3x210kg1x3x220kg1x3x230kg1x1x240kg Close grip bench finisherSet 1 - 5 reps of each on 4 board, 3 board, 2 board, 1 board - 55kgSet 2 - 5 reps of each on 1 board, 2 board, 3 board - 55kg (racked it after this, was supposed to do 5 with 4 board as well) Hammer curls2x10x15kg DBs (each hand) Might regret the deads off the blocks, back is heavy stiff after them. See how it is tomorrow. Happy with the numbers though. Held 240kg for at least 7 or 8 seconds. Grip failure's not going to be a problem in the near future. Link to comment Share on other sites More sharing options...
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