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Chewy's Strength Log


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2 weeks out

 

Mon 11th July 2011

Morning weight = 88.6kg

 

Squat (belt on all sets)

1x1x155kg

1x2x162.5kg (+5kg PB)

1x1x165kg (+7.5kg PB)

 

Bench (wrist wraps for all)

1x2x90kg (+2kg PB)

1x1x90kg

 

DB bench

1x8x32.5kg DBs

 

Chins

8 (all from dead hang)

 

Squats, warmed up bar a few times then 70/100/120. Was coaxed into jumping to a single at 145kg. And for the first time ever I lost my balance forward. I didn't stay tight on the way down and leaned forward a bit and I'm guessing when I went to push out the bottom all the energy went forward. So had to take a step forward on one leg to balance and just racked it. Immediately took it again. Not a great start to the day I'm supposed to be attempting a PB for the first time sence February.

After that disaster took an extra warmup rep at 155kg. Slow but at least it went up in a straight line lol. Got my fucking head straight and doubled 162.5kg first rep slow, 2nd rep slower. Old max 157.5kg single at my first comp. Legs felt wobbly after I finished.

 

So I get told to take 165kg. What happens when I push out the bottom of the rep, the fucking belt slides up the front of my belly and I basically had to grind it out raw. Genius here must have put it in one hole too slack. 7.5kg PB - can't complain.

 

Depth felt in today, no-one said I was high.

 

Was expecting better on bench. PB nonetheless and controlled it fairly well.

 

Lots of stupid mistakes today but it's actually working as a confidence booster. If I can pull that off in a day where mistakes are made and not feeling strong, what else have I got in the tank

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Looking for 170 squat, 90 bench and 230 deadlift.

 

Post progress pics man
Hopefully get a vid of my comp, will be able to see my rough shape from there.

 

Wed 13th July 2011

Morning weight = 88.8kg

 

Deadlift (all with belt)

1x1x200kg

1x2x215kg (2RM)

1x1x215kg (failed a second)

 

OHP

1x5x40kg

1x5x45kg

1x5x50kg

 

Weighed plank

3x30s +25kg

 

Not much to report. Felt good today, still struggling with lockout. Lower back caves too early. Anything after the first rep I get to lazy to get into position. Need to work on this after comp. Can't complain though, decent numbers.

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thats what i ment witht he trimmings, so no deadlift suit or bench shirt. fair comp shows how strong you really are i guess.

 

im sure ull tell us all how it goes and who knows maybe we should hold a purely vegan strength comp sometime in england

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im sure ull tell us all how it goes and who knows maybe we should hold a purely vegan strength comp sometime in england
If we can get enough people I'd be up for it.

 

Fri 15th July 2011

Morning weight = 89.3kg

 

Squat (no belt)

1x5x115kg

1x5x120kg

1x5x125kg

 

Bench (pause rep practice)

1x3x75kg

1x1x82.5kg

1x1x87.5kg (pause rep PB, slow.)

 

Barbell rows

3x5x65kg

 

Close grip bench finisher

Set 1 - 5 reps of each on 4 board, 3 board, 2 board, 1 board - 50kg

Set 2 - 5 reps of each on 1 board, 2 board, 3 board, 4 board - 50kg

 

Hammer curls

10 each hand with 17.5kg DBs

4 each hand with 20kg DBs

 

Squats were kinda tough, was tired. Wasn't expecting bench pause rep at 87.5kg to be THAT hard. One of my slowest reps ever. Arms were heavy pumped by the end of workout.

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Man, you are doing so well! I know you're going to meet your bench goal, you're so close already.
I hope so!

 

1 week out

 

Mon 18th July 2011

Morning weight = 88.3kg

 

Squat (with belt)

1x5x120kg

1x2x140kg

1x1x152.5kg

 

Bench

1x2x75kg (pause at bottom)

1x1x82.5kg (pause at bottom)

1x12x65kg (touch&go)

 

Barbell row

2x5x70kg

1x7x70kg

 

Lifted what I think will be my openers on squat and bench. 140kg was a bit wobbly but 152.5kg was solid and easy. No problems with bench. Strong barbell rowing. Just light stuff and stretching on wednesday and that'll be me till the comp on Sunday.

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how many vegans are there in the uk on the weight lifting circut? not going to lie i have no idea, and would be awsome to orginise at a vegan fair or something!! im thinking car deadlifts and axle presses hahaha
go to veganfitness.net mate. You'll be surprised how many UK lifters there are! If we're organizing something, we'll do it there.
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  • 2 weeks later...

BDFPA Scottish Nationals - Comp Report

Sunday 24th July

Marinecraft gym, Dumbarton

 

Unequipped, 90kg class

 

 

Left about 8am, was a 55min drive. Weighed in at 89.3kg. Was a long wait till lifting started as was in the 3rd flight. Was no real warmup area, 2 squat racks facing mirrors close to the main lifting platform and it was really cramped. Warmed up with the bar, then 5x60, 5x90, 5x115, 1x135, 1x145 for squat.

 

Squat

First attempt; 152.5kg 336lbs (good lift). Easy enough, coach told me I only just hit depth. But 3 whites.

Second attempt; 162.5kg 358lbs (good lift). Was happy with how easy this was and good depth.

Third attempt; 170kg 374lbs +5kg PB (good lift). Had to break through a slight sticking point.

 

Then for bench warmed up with bar, 5x50, 1x65, 1x75

 

Bench

First attempt: 82.5kg 181lbs (good lift). Although it looks quick watching it back, didn't feel as easy as it should have. Got talked into taking 90kg for next attempt.

Second attempt: 90kg 198lbs (no lift). Guys said I started pushing forward. Should've went with my instinct and took 87.5kg

Third attempt: 90kg 198lbs (no lift). Why not, but nowhere near as close as first attempt. Burnt out. Poor show.

 

Deadlift warmed up with 5x100, 3x140, 1x180, 1x200 - something like that, can't really remember. The last single was 200kg anyway.

 

Deadlift

First attempt: 210kg 462lbs (good lift). Fast as fuck.

Second attempt: 222.5kg 490lbs +2.5kg PB (good lift). Bit of a slow lockout but comfortable.

Third attempt: 227.5kg 501lbs +7.5kg PB (good lift). Picked the right poundage. Quick off the floor but slow lockout. Joined the 500lbs club.

 

Total: 480kg

 

Not the greatest comp ever. The running was very slow and the loading was slow as well, lot of a confusion and was a weird squat rack. I can't complain about the loaders though, they don't get paid and give their time and effort. They done a great job considering. There was a fright when I wasn't on the list for the 3rd flight when squats were starting but got rectified. Was nice and sunny outside, got out and got some sun and fresh air when I was waiting between lifts (a long time). Need a new singlet, that thing was crazy tight. Saw a few familiar faces from the previous comp and a course, was good talking to people. And the buzz man (strength shop) was there.

 

Didn't get much food in me throughout the comp, few energy drinks and a couple of bananas. Can't say I suffered from lack of energy though, just couldn't be arsed with all the waiting about.

 

Bench was a disaster, going to make sure when I'm benching this cycle it's with the rest of the lads see if they can't point out any mistakes.

 

Got home around 6pm, a 10 hour day. And that was even skipping the results at the end. Got a good squat, and a milestone deadlift - so wasn't a complete loss.

 

http://i83.photobucket.com/albums/j287/chewybaws/Gary_Dead1.jpg

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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).

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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.

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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!

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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.

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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.

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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.

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