jungleinthefrunk Posted September 25, 2011 Share Posted September 25, 2011 Is OHP with DBs or BB? Link to comment Share on other sites More sharing options...
chewybaws Posted September 27, 2011 Author Share Posted September 27, 2011 Is OHP with DBs or BB?Barbell, my pressing strength sucks haha. Always neglected OHP. Anytime in my log if I don't mention DBs, it'll be barbell. Okay so the plan with deadlifts is just to do a linear program to let my back strength increase with the new form changes. So it's not going to be 5/3/1, just the weight will be going up and reps going down towards December. Mon 26th September 2011@ Strength Shop HQ Deadlift (with belt)2x12x137.5kg (303lbs) (lost count in first set and done an extra rep by mistake) Squat with Cambered Bar2x8x80kg1x8x100kg Circus DBJust dicking about, pressed it 4 reps with right arm at one point, 31kg Deadlifts off 3" Blocks+2 Purple Bands, tripled up (+60kg resistance)150kg bar weight, 3x3 Assisted GHRs3x8ish Prowler Sprints12m, 110kg5.84s5.43s Up to Strength Shop HQ to train with Buzz. Deadlifts doing a much better job at flattening my back out. Only rep I'm not happy with is rep 10 in the first set, didn't reset properly, lack of focus. Overall a fun workout, stiff and sore in all kind of places today - was my first time trying a lot of those exercises/variations. EDIT: If anyone's wondering why I used a belt for the 137.5kg deadlifts and not for 150kg +loads of bands, it's because I've been having trouble flattening my back out with the belt, but not before it. So for the main work sets at the start the belt's just on for practice really. Link to comment Share on other sites More sharing options...
chewybaws Posted September 27, 2011 Author Share Posted September 27, 2011 Tue 27th September 2011 Hanging Knee Raises3x10 Reverse Crunch5x8 (5kg counterweight) Quick ab workout today because I missed them on the last 2 lower body days. Link to comment Share on other sites More sharing options...
chewybaws Posted October 1, 2011 Author Share Posted October 1, 2011 Wed 28th September 2011 Bench1x3x55kg1x3x62.5kg1x8x70kg Dips5x7 T-Bar Rows5x10x42.5kg (still overhand grip) Tricep Pushdowns5x10x10kg Fri 30th September 2011 Squat3x6x115kg (with belt) Sumo Deadlifts5x5x105kg (no belt) Good Mornings5x10x65kg Leg Press1x10x110kg1x10x115kg1x10x120kg1x10x125kg1x10x135kg Abondoned 5/3/1. It's not got enough volume with the deload weeks to get me ready for the club comp in december. Got 8 weeks of full training ahead and have got a plan written up. Still having problem with my tailbone tucking in deep squatting (buttwink) so going to stretch my hams a lot. Had a few sessions to work leg press in so started to ramp it. Link to comment Share on other sites More sharing options...
chewybaws Posted October 2, 2011 Author Share Posted October 2, 2011 Sun 2nd October 2011 Speed Bench8x3x50kg OHP3x8x37.5kg (extra rep on last set) Chins2x9 Tricep Kickbacks5x10x6.5kg BB Curls3x8x25kg I need a proper back warmup for upper body days. Arching on bench is too extreme a stretch to go into without warming up the back properly. Might try doing some light squatting next week beforehand. OHP was actually quite tough, I think I was leaning back a bit too much need to avoid this next week. Happy with the chins. I've been sucking at them since my weight got over about 80kg but strength's starting to come back. Link to comment Share on other sites More sharing options...
chewybaws Posted October 3, 2011 Author Share Posted October 3, 2011 Mon 3rd October 2011Bodyweight = 86kg Deadlift1x7x150kg1x7x152.5kg1x7x157.5kg RDLs5x10x77.5kg (double overhand grip) Leg Press5x10x120kg Cable Crunches5x10x30kg Right so doing all the breathing worked well for the first 2 sets. Last set got gassed, breathed at the bottom and fucked up some reps, but my back position on the "bad" reps aren't anywhere near as bad as my form was before. Overall very happy with progress. Leg Press, moved my stance north a bit so it's just my heels that are on the plate. Felt much more like a squat position and could get a much larger ROM. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 4, 2011 Share Posted October 4, 2011 I'm not using any weight in split squats just now. Just adding a rep every week and going to stick to 5 sets, so 5x10 next week. Then I'll start doing them weighted holding DBs or whatever. Do you think holding a 10kg or 20kg plate in front the torso world work for adding weight, or would that be too dangerous? Just curious. Nice DL's by the way Link to comment Share on other sites More sharing options...
chewybaws Posted October 4, 2011 Author Share Posted October 4, 2011 I'm not using any weight in split squats just now. Just adding a rep every week and going to stick to 5 sets, so 5x10 next week. Then I'll start doing them weighted holding DBs or whatever. Do you think holding a 10kg or 20kg plate in front the torso world work for adding weight, or would that be too dangerous?Personally I'd use dumbbells because my balance is crap and they're easy to dump to the side. I fell during a reverse barbell lunge before and I'm wary to hold anything over me while doing 1 legged work now. But as far as loading the exercise goes, anything would work. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted October 4, 2011 Share Posted October 4, 2011 I hold a round plate against my chest, balance for the most part but it can be dumped. Link to comment Share on other sites More sharing options...
chewybaws Posted October 4, 2011 Author Share Posted October 4, 2011 Tue 4th October 2011 Rowing Machine2000m Box Jumps28.5" x 1032" x 1035" 2x536" (3ft) x 1028.5" x 20 Really just a session to loosen off today, done a lot of stretching. Been keeping the hamstring stretches up the last few days Link to comment Share on other sites More sharing options...
chewybaws Posted October 7, 2011 Author Share Posted October 7, 2011 Wed 5th October 2011 Bench Press2x5x65kg1x9x67.5kg Dips8,8,8,7,8 BB Rows (close underhand grip)5x10x40kg Close grip bench2x10x40kg1x10x42.5kg1x10x45kg1x10x40kg DB Curls3x10x12.5kg each hand Dunno what happened on dips, wasn't much rest between each set. Last set just felt way easier than the 4th. Will switch for a different shoulder/chest exercise next week as per plan. T-bar/lat pulldown was in use so done BB rows/close grip bench in place of t-bars/tricep pushdowns. Was ramping the weight during the 5x10 close grip but on set 4 my right shoulder came off the bench to finish the last 2 reps and the elbow hurt a bit on that side after the set. Felt nothing since then. Fri 7th October 2011Bodyweight = 85.2kg Squat (belt)1x5x122.5kg1x5x125kg1x7x127.5kg Sumo Deads (no belt as usual)5x5x110kg Good Mornings4x8x70kg BB rollouts5x5 Need to work on getting my first squat reps down. Sumo deads felt quite good, certainly still giving my adductors work but they don't feel like they're going to pull now which is good. Took a front view video of some sets, keeping my knees out pretty well. Good Mornings noticably harder this week, dropped from 5x10 to 4x8 and took a 5kg jump accordingly. My back's feeling more solid now with all these exercises that have me keeping a flat back throughout the whole set - RDLs, Sumo's, Good Mornings. Good shit. Will keep building the weight up. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted October 7, 2011 Share Posted October 7, 2011 Looking good man! Everything looks really smooth. Keep it up Link to comment Share on other sites More sharing options...
robert Posted October 7, 2011 Share Posted October 7, 2011 Holy crap! I just realized your journal is 65 pages long. Congrats on incredible consistency! All the very best! Link to comment Share on other sites More sharing options...
chewybaws Posted October 9, 2011 Author Share Posted October 9, 2011 Thanks guys! Yeah Robert, this is the only place I have my training log from the day I started working out to the present. For the last year or so I've got a paper copy (and an electronic backup from on here for what I don't have on paper). Can't see me ever stopping lifting. Sun 9th October 2011 Speed Bench8x3x55kg OHP2x5x37.5kg1x11x37.5kg Chins2x10 Tricep Kickbacks5x10x9kg DB (failed last set on left arm by a few reps) BB curls4x6x27.5kg Up till now on OHP I'll breathe in, press to the top and from then on I do my breathing at the top of the rep (using the stretch at the bottom). From this workout onwards every rep will be from a dead stop, so I'll be doing the breathing at the bottom. Numbers are low to test, but I'm repping out the last set anyway so I'll get plenty of work. So stoked with chins, I know I'm a few KG's lighter than I was a few months back, but this is the first time I remember hitting 10 reps since I was MUCH less bodyweight. And done it for 2 sets. Will try 11 reps next week. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted October 9, 2011 Share Posted October 9, 2011 Awesome man. Progress is progress. What sort of routine are you following now? Haven't read all of your recent posts, but looks like Westside maybe. Link to comment Share on other sites More sharing options...
chewybaws Posted October 9, 2011 Author Share Posted October 9, 2011 Basically what happened was I was going to start 5/3/1 and do it long term, so moved from 3 days a week to 4. And doing the Periodization Bible assistance template (more or less). But then the guys decided we'd have a club comp in December and there's just not enough volume with a high enough weight in 5/3/1 to prepare me for it with just the one top set and deload weeks. So I'm following a program my coach designed for the main lifts and just slotted them in where I'd normally do the 5/3/1 sets. Generally with assistance trying a lot of exercises I've never done before. A lot of experimentation this cycle. Link to comment Share on other sites More sharing options...
MoshxDeLaney Posted October 9, 2011 Share Posted October 9, 2011 Gotcha. It's always fun to change things up, and often beneficial. Now that I'm back in the gym I'm gonna do a few rounds of 5/3/1 then try something else Link to comment Share on other sites More sharing options...
chewybaws Posted October 10, 2011 Author Share Posted October 10, 2011 Mon 10th October 2011Bodyweight = 84.6kg Deadlift3x6x160kg (with belt) Romanian Deadlifts5x10x80kg Leg Press5x10x130kg Cable Crunches5x10x32.5kg Got deadlifts on cam, might upload later. Was pretty tough going today, kept my back pretty solid though. Worst 2 reps were the end of the 2nd set. I'm losing weight stupidly quickly just now, need to pull my finger out. Link to comment Share on other sites More sharing options...
chewybaws Posted October 12, 2011 Author Share Posted October 12, 2011 Wed 12th October 2011 Bench2x5x67.5kg1x7x70kg DB Bench4x8x25kg DBs T-bar Rows5x10x45kg (only 42.5kg on the 2nd set due to loading error) Tricep Pushdowns10,10,10,9,7 x12.5kg BB Curls3x10x20kg My standard bench has felt weak this week and last, maybe cause it's because I'm doing multiple top sets now. It just doesn't feel comfortable at the moment. DB Bench was self spotted, since I joined the club I just got into position and had a couple of guys hand me the DBs but wanted to try getting them up myself today. Went quite smoothly I guess. Link to comment Share on other sites More sharing options...
chewybaws Posted October 16, 2011 Author Share Posted October 16, 2011 Fri 14th October 2011 Squat (with belt)2x3x132.5kg2x3x135kg Sumo Deadlift5x5x115kg Good Mornings4x8x72.5kg BB Rollouts5x6 Aim was to go deep on squats. Leaving shit stains on the platform! Sun 16th October 2011Bodyweight = 84.8kg Speed Bench8x3x60kg OHP2x3x42.5kg1x9x42.5kg Chins11, 9 Floor Press4x8x50kg Some inverted rows to finish. Eating been solid since Monday, back on a plan to get into the swing of things. Reduced sugar intake, not much fruit there, upped the leafy greens. 3500kcal on the 3 off days, over 4000kcal on workout days. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted October 16, 2011 Share Posted October 16, 2011 what do you use to video tape? Link to comment Share on other sites More sharing options...
chewybaws Posted October 16, 2011 Author Share Posted October 16, 2011 what do you use to video tape?Just the video mode on a digital camera, Samsung ST500 Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted October 16, 2011 Share Posted October 16, 2011 OH OK. Damn my dad's camera does not have video. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted October 16, 2011 Share Posted October 16, 2011 Aim was to go deep on squats. Leaving shit stains on the platform! Link to comment Share on other sites More sharing options...
vege Posted October 17, 2011 Share Posted October 17, 2011 Chewy, keep up the good work! Link to comment Share on other sites More sharing options...
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