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Chewy's Strength Log


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Fri 25th May 2012

Bodyweight = 83kg

 

Squat

1x5x100kg

1x5x110kg

 

Bench

1x5x55kg

4x5x60kg

1x10x60kg

 

Lat pulldowns

2x8x60kg

 

Dips

12, 12, 14

 

 

Abondoned smolov, squatting low bar again cause shoulder feeling better;

 

Mon 28th May 2012

Bodyweight = 83.1kg

 

Squat

1x6x115kg

1x6x120kg

1x6x125kg

 

Pullups

3x10

 

Push Press

1x5x37.5kg

1x5x47.5kg

1x10x57.5kg

 

Strict OHP

1x2x52.5kg

1x2x57.5kg

1x2x62.5kg

 

 

 

Got fucking massive news. I am now employed by Strength Shop UK http://www.strengthshop.co.uk

Don't think I've talked much about my work situation on my log. Since I left school I've been working weekends (the last 6 years it's been with B&Q - a DIY company) whilst at college/uni but the last 2 years basically been looking for work (done a gym instructor qualification last year). I know the owner of strength shop from the veganfitness.net forums and have trained with him before at his warehouse. The job went up on facebook a couple of weeks ago, I applied and got it.

Mon-Fri, 8:30-3:30. A current benefit is we all workout together mon/wed/fri at work. To say this is convenient is an understatement.

 

Training today was great. Took the squat racks outside. My overhead strength isn't quite as pathetic as I thought but needs a lot of work. Back to low bar squatting as my shoulder's been feeling better. Didn't have any sun cream though, upper back/shoulders are burnt to fuck now.

 

Just looking at this video I know I need to bulk up.

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Wed 30th May 2012

Bodyweight = 83.3kg

 

Front squat (no belt)

3x5x100kg

 

Pendlay rows

1x5x70kg

1x5x77.5kg

 

Speed pulls (with belt)

3x3x90kg (+doubled purple bands)

 

Pulls off blocks (just below knees, with belt)

1x3x180kg

1x3x200kg

1x3x217.5kg

 

Then after I got home;

 

Bench

5x5x65kg

 

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Friday from now on will be strongman events day

 

Fri 1st June 2012

Bodyweight = 83.8kg

 

Log clean & push press

1x2x60kg

1x1x70kg

1x2x60kg

1x4x60kg

1x10x47.5kg

 

Then with a smaller diameter log

1x1x62.5kg

 

Yoke & Farmers walk Medley

120kg yoke, 55kg farmers (each hand), 20m distance

Run 1 - 26.47s

Run 2 - 22.38s

 

160kg yoke, 75kg farmers (each hand), 20m distance

Run 1 - 31.43s

 

Stones

To about 4ft (122cm) - guessing, didn't measure

2x1x80kg

1x1x100kg

1x1x120kg

1x3x100kg

 

First time doing log, yoke and stones (with the exception of when I cleaned a 70kgish log at OSG in Manchester and failed to press it). Log press was told I need to lean back more and not let my elbows drop. Made some reps very hard. But 70kg ain't too bad for me considering shitty overhead strength. Yoke was awkward as fuck, need to remember to get the balance + smaller steps at start, farmers was okay. Stones don't think they were too shabby for first attempt, 120kg. I have a fairly solid pendlay row, deadlift and front squat, and long arms and big hands. Stones could be one of my better events.

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Gotta love events day man, some nice work there for your first session on it.

 

Log press is great once you get the arch/lean back that feel most comfy...time to grow a gut hahaha Hope you keep at it!!!

 

There's a pic of some strongman shit on my last page in my blog. Luckily my gym has got the unit next door & he's been putting in strongman stuff as well. Once that is in how my lifting is planned may change

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Mon 4th April 2012

Bodyweight = 81.7kg - read below

 

Squat (no belt)

1x5x100kg

1x5x130kg

 

Front Squat (no belt)

1x2x100kg

1x5x110kg (new 5RM)

 

Pendlay rows

1x5x75kg

1x5x82.5kg

 

Push Press

1x6x62.5kg

 

Strict press

1x5x47.5kg

1x3x52.5kg

1x3x57.5kg

 

Not fucking shabby at all. My form on push press was so fucked up and just felt weak. Moved my grip in for strict press and it felt much much better.

 

So was my last weekend working for B&Q. Friday night went to a gig, had way too much cider, but managable hangover on Saturday. Got under 4 hours sleep though and was working 7-4. Was back out drinking again by 8pm, club till 4am. Was stupidly drunk and missed the last bus home. Walked about till first train at 8.20am, was delayed and didn't go all the way back home so just text someone from work and said I wasn't going in for my last day. Had a bean burger sandwich at my friends house, passed out on the floor. Got home at 4pm. Took about and hour and a half to eat a bowl of cereal and was in bed for 8.30pm. Hence stupidly light bodyweight. Hoping when I fill my stomach up with food and body with water it'll replenish very quickly. But all in all was a fucking disaster. Spent too much money, burnt some bridges, pissed off some people, fucked up my eating, spent a stupid amount of money. Little bit less alcohol next time.

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Haha cheers mate

 

Tue 5th June 2012

 

Cambered bar squats (no belt)

1x5x100kg

1x5x120kg

 

18" deadlifts

1x3x200kg

1x3x220kg

 

Farmers walks

10m, 95kg (each hand), 10.68s

10m, 115kg (each hand), 14.59s

 

Then some gunz with the football bar.

 

 

2nd heavy day in a row, feeling pretty fucked. Done some foam rolling/stretching when home, hot bath, now eating shitloads. Proud of farmers, pretty sure towards end of last year at OSG manchester I managed to pick 115kg farmers up but couldn't walk with them.

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Some good strongman graft today at work

 

Fri 8th June 2012

Bodyweight = 83.3kg

 

Squat (no belt)

1x10x100kg

 

Log (wooden)

2x3x52.5kg

1x2x57.5kg

1x2x62.5kg (before this was a bit forward on most reps, nailed this double)

1xFx67.5kg (got overconfident. lazy clean and pushed it forward instead of up)

1x1x67.5kg (dipped a bit in the middle but managed to press out)

1x1x67.5kg (much much better rep, went for a 2nd and failed)

1x6x52.5kg (might have been 7, was repping out..check video later)

 

Yoke 12metres

120kg/160kg for warmup

180kg, 9.07s

200kg, 11.38s

200kg, 7.56s (last 4 metres was falling forward haha...smaller steps next time)

 

Circus Dumbbell

Right 1x1x31kg

Right 1x3x31kg

Left 1x1x31kg

Then a fail with a slightly heavier but much larger/awkward one

Right 1x4x31kg

Left 1xFx31kg (in the 'rack' position got fuck all stability with left hand)

 

Dips

1x10

1x5 +20kg chain round neck (I was very close to ground and when I moved legs back I went into a kind of floating lying face down position)

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Food's been more or less consistent with the new routine. Around 4000kcal and 200g protein. Floating around 82-84kg for too long. Back when I done fuck all during the week I'd be gaining weight with this sort of consistent calorie intake. Time to up the portions to keep up with increased workload!

 

Quick progress pic after my nap last night

http://i83.photobucket.com/albums/j287/chewybaws/SAM_1889.jpg

 

EDIT: missed some stuff, it's actually about 4200kcal, 210g protein

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Another outdoor workout, was raining during some of it haha

 

Mon 11th June 2012

Bodyweight = 84.4kg

 

Squat (no belt)

1x3x117.5kg

1x5x135kg (new beltless 5RM)

 

Front Squat (no belt)

1x3x100kg

1x2x115kg

1x2x120kg (equal 2RM, bar started slipping down on 2nd rep. not bad considering the double before it, and back squats)

 

Chins

1x10 +10kg

1x7 +10kg

1x5

 

Push Press

1x3x57kg

1x6x67kg (pretty sure this is a huge PB for reps)

 

Strict Press

1x3x50kg

1x2x55kg

1x3x60kg

 

Body feels wiped out. Lots of PB's. Back felt a bit dodgy since pressing.

 

Had a shoulder strain on my right side for maybe 10 days now which is stopping me working on my overhead flexibility. It hurts like fuck hanging from a pullup bar (only with overhand grip) or having the bar in an overhead squat position. For the meantime will remove power snatches/overhead squats from my warmup routine and be careful with the band in my shoulder warmup. Might lose some flexibility in the short term, but need to let the strain heal and after that start stretching the fuck out of it.

 

 

 

Went saw some guys from my club lift at a powerlifting meet on Sunday, wish I lifted at it - was a well run comp. Will probably do the seniors in September. It's at the weighlifting club in my town that I used to lift at before starting at Strength Shop.

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Wed 13th June 2012

Bodyweight = 84.3kg

 

Cambered bar Squats (no belt)

1x5x100kg

1x3x115kg

1x3x130kg

 

Bench (narrowed my grip a bit)

1x5x62.5kg

1x12x72.5kg

 

Sunday my hamstrings were a bit tight so done some stiff leg deadlifts with 20kg to stretch them and honest to fuck I still have DOMs today, made a smart decision not to deadlift today. Bench felt comfortable with a narrower grip. I think benching with my forearms pointing outwards at the bottom position has been starting to wreck my joints a bit (was taking a max width for powerlifting).

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Stuff from Mon/Wed's workouts.

 

Couple of notes - lockouts very shitty on the overhead work. I'm 90% sure that this is down to bad overhead flexibility (if you watch the other guys they can get their arms back past their heads), but I can't really work on this till my shoulder's healed (would prob even hurt to try to get into that position just now).

 

Also I have developed what's known as "gay wrist" when OHP/benching. Basically the bar's behind my forearm, should be easily enough to correct on bench (watching old videos I didn't always do it). But for overhead again, will need better flexiblity otherwise the bar's just gonna float forward.

 

On a more positive note, squatting's looking good.

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Great video chewy!!! What a great bunch of guys to train with I have a strengthshop belt & can't say enough good things about it!!! Have my eyes on the new shoes, any chance of a discount lol

 

Nice work, what a great atmosphere to train in ))) your lockout wasn't far off man!

Yeah it's a great atmosphere for lifting! The belts are awesome, I had one for over a year and a half before I started working there and no signs of wear. They last! I have no discount codes unfortunately, I'm just hired muscle

 

 

Friday 15th June 2012

Bodyweight = 84.5kg

 

Log (steel) I should mention - so far with log it's just the 1 clean. So if I say 3 reps it's 1 clean then 3 presses.

2x3x60kg

2x3x62.5kg

 

Deadlift

1x5x150kg (no belt)

1x5x170kg (belt)

 

Yoke 10m

200kg 7:09s

220kg 9:31s

220kg 9:13s

 

Circus Dumbbell

31kg, 10 reps in 75s (all right hand and cleaned every rep)

31kg, 1 clean and press, then clean then 5 presses, all with left hand

Then quite a few fails with 42kg on the right hand

 

Atlas stones

2x80kg

1x120kg, Fx120kg, 1x120kg

Few fails with 130kg (we're suspecting the 120kg is actually lighter than 120kg. Think I cemented this when I couldn't even budge 130kg)

 

 

Log - weight felt easier today which is good. Last set I tried doing my breathing at the top after the 1st rep, felt much better - easier to stay tight at the bottom.

Deadlift - First time pulling conventional from the floor with a decent weight in a while. Felt heavier than 170kg with a belt should've felt, squatting down to much because of fear of rounding my back and falling into old habits.

Yoke - Felt alright, some runs were better than others. 220kg didn't have the same crushing effect when walking as the 115kg farmers did, so there's more there.

Circus DB - 31kg felt much easier on both arms. A couple of the 42kg fails were close.

Atlas stones - Definite improvement. The 2nd rep with '120'kg came up easy enough, I just didn't lift it high enough before moving forward. First rep I nearly jammed my fingers lol.

 

Feel fucked now.

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Mon 18th June 2012

Bodyweight = 84.6kg

 

Squat (no belt)

1x5x100kg

1x1x130kg

1x3x145kg

 

Chins

9 (+15kg dipping belt)

9

 

Front squats (no belt)

1x10x90kg

 

Push Press

1x10x60kg

 

Strict Press

1x3x50kg

1x2x57.5kg

1x2x67.5kg (+ failed 3rd)

 

 

Wed 20th June 2012

 

Cambered Bar Squats (no belt)

1x5x100kg

1x3x122.5kg

1x1x145kg

 

Deadlift

1x5x150kg (no belt)

1x5x185kg (belt)

 

Strict Press

3x5x30kg +purple bands

1x3x35kg +purple bands

 

Gunz with log.

 

 

Squats all week have been PB's in one way or another. Beltless triple, front squat high rep and not done much cambered bar so everytime I go heavy it's a PB. Deadlifts feeling easy, didn't setup 2nd rep properly will fix for next time.

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Fri 23rd June 2012

Bodyweight = 85.7kg

 

Axle

45kg clean + 5 press

55kg clean + 5 press

65kg clean + 3 press

70kg clean + 1 press

75kg clean + 1 press

80kg clean + 1 press (last 2 were PB's)

 

Farmers walks

115kg each hand, about 6m, grip gave. then finished the last 4m. Didn't prepare properly, didn't setup properly enough or use chalk. Underestimated it.

 

Prowler

Loaded it with 42.5kg and done multiple runs. I'd heard a lot of bad things about the prowler and it lives upto it, it's fucking horrible.

 

Then done some grip holds with 55kg farmers with the fat grips. Managed 35 seconds at the end.

 

Atlas Stones

80kg for height. See video. Nearly died around 6:00.

 

 

That's an overhead PB with the axle.

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