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chewybaws

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About chewybaws

  • Birthday 12/19/1986

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  1. Sometimes I notice if I sleep somewhere it's really warm I wake up with a dry throat, same if I fall asleep on my back or some weird position (not very often). I think feeling thirsty in the morning is normal though, at least for me
  2. Only way to know is to weigh them dude. At our work the normal handles weigh more than the thick handles... I have a pair of them I hardly use anymore. Don't miss the days of trying to balance these on my thighs before kicking them back to do chest press on the bench, parts of screw clamp collars digging in. lol
  3. No barbell? Try bulgarian split squats, if you like torture
  4. How much do you drink in the hours before bed?
  5. Before overloading your grip with a tonne of grip/forearm exercises, make sure you have the basics down; Use chalk (this might be the most important, if you have sweaty or clammy hands your grip will suffer severely) Don't use gloves (take care of your hands to avoid callous tears. chopping them every week or two should be fine, but don't tear them off) Don't use straps (in my opinion these are not for beginners, you need to let your grip strength build up) Use double overhand grip for as long as you can, switch to mixed grip only when your grip fails, or hook grip if your hands are big enough (I recommend this) If you are smart with loading your weights your grip should be getting plenty of work and a good gradual buildup to handling the weights. Look at all these first before considering assistance exercises. Deadlifts, rows, pullups are all great for grip and should have a place in every routine in my opinion.
  6. Great bench MF, especially for bodyweight not far from double bodyweight...
  7. Mon 28th October 2013 Squat 1x3x98kg 1x3x112kg 1x12x126kg Pause Squat 5x3x110kg Glute ham raise 3x10 Tue 29th October 2013 Pendlay rows 5x3x92.5kg Bench 1x3x68kg 1x3x78kg 1x8x88kg (then a failed rep) Pullups 3x8 Dips 5, 20, 15, 15 Thu 31st October 2013 Deadlift 1x3x145kg 1x3x166kg 1x8x186kg Front Squat 1x5x90kg 5x3x112.5kg Yoke for 2 x 10 metres Set 1 - 200kg Set 2 - 200kg Set 3 - 210kg Some ab mat situps for 3x10 Fri 1st November 2013 OHP 1x3x46kg 1x3x53kg 1x6x60kg 3x8x50kg Chinups 13, 8, 8, 6, 6, 5, 4 Tue 5th November 2013 Pendlay Row 1x3x85kg 5x3x95kg Bench 1x5x63kg 1x5x73kg 1x3x83kg 1x7x93kg Pullups 5 (bodyweight) 5 (+5kg) 5 (+10kg) 7 (+15kg) Dips 10 (bodyweight) 5 (+10kg) 5 (+20kg) 10 (+30kg) Squat 1x5x90kg 1x5x105kg 1x3x119kg 1x7x133kg Pause Squat 3x3x112kg Had a massive night out for halloween on Saturday, so delayed workout till Tuesday. Wasn't the worst one ever, started off quite well, but the strength wasn't there for squats. Thu 7th November 2013 Deadlift 1x5x130kg 1x5x155kg 1x3x176kg 1x5x197kg Front Squat 1x3x100kg 5x3x115kg Yoke for 2x10 metres Set 1 - 200kg Set 2 - 220kg Set 3 - 230kg Glute ham raise 3x10 Can't really grumble at this workout, it's the most weight I've ever deadlifted without a belt and not a mile away from my beltless 5RM (210kg). Front squats felt good, yoke felt quick. Fri 8th November 2013 OHP 1x5x50kg 1x3x57.5kg 1x4x65kg 2x8x52.5kg 1x6x52.5kg Chinups 5 (bodyweight) 5 (+10kg) 5 (+15kg) 5 (+20kg) 3 (+25kg) 8 (bodyweight) Dunno where the fuck the top set of OHP came from because it's been shit recently. But I'll take it.
  8. Also meant to mention the last few months I've stopped wearing a belt completely, because basically I don't like wearing them. For some reason I could not flatten my lower back when doing a deadlift with a belt on. I practiced and practiced but couldn't do it. It feels 10x better without a belt, and my strength is catching up without it. My upper back is still rounded but intentional. Also switched to high bar squats and being doing a lot of pause squats - I fucking love them! My form is a lot more consistent. I noticed how much I was relying on the belt at one point when I tried doing some semi-heavy beltless squats. Probably down to shitty weak abs because they hurt like fuck now but I'll bet they're a lot stronger.
  9. Cheers for all the kind messages! asparagus, I haven't had the best year training wise. I haven't used a belt for months, working on my raw strength. But hopefully I'll beat my old PB of 245kg without a belt at some point in the future Just made a massive update to my log!
  10. Hi everyone! It's been a while, so here's a brief summary of my last year of training; Towards the end of 2012 the warehouse was getting fucking freezing to train in, I'd not long started a long distance relationship which made me drop most Fridays. Motivation was low, numbers weren't good, wasn't eating properly and bodyweight plumetted. Start of 2013 got back into Kilmarnock Weightlifting Club to train. Was a really good but short cycle, gained strength and muscle. But my hours at work changed, and in addition work got too busy to train during, and has been the same ever since. Started training at my bosses gym, Glasgow Strength. Was just going through the motions, wasn't eating properly again and lost bodyweight and strength. About 2 months ago started Jim Wendler's 5/3/1 again, just doing the basic strength lifts with a bit of strongman. Eating a lot more again and gaining strength/muscle. Went from averaging 2 sessions a week to 4 most weeks. And a completely new attitude to training again after a year of not really enjoying it that much. My girlfriend has just moved closer to me and my work which will make things MUCH easier. I'm probably the happiest I've ever been. Still working at strengthshop.co.uk as well and enjoying it. Thanks for all the messages you left and sorry I didn't get back sooner, ready to start killing it again If I find any pictures from over the last year I might post them soon to give an idea of where I am.
  11. Fri 26/10/12 Viking Press 105kg for 75s 4 reps Yoke 200kg for 3 runs Arm over arm First time trying, didn't count weight Sandbags Loading 100/110kg sandbags Mon 29/10/12 Squat (no belt) 1x8x100kg 1x2x130kg 1x4x130kg Push Press 1x9x67.5kg Strict Press 1x3x57.5kg 1x2x65kg Wed 31/10/12 Cleans Upto 82.5kg double Front squat (no belt) 1x5x100kg 1x5x115kg Deficit deadlifts (no belt) 1x5x175kg Fri 2/11/12 Log 3x3x60kg 1x3x65kg Mon 5/11/12 Box Squat 1x3x110kg 1x3x125kg Little training, bad sessions, not worth logging in here. Mon 26/11/12 Squat 1x6x117.5 2x6x120 Bench 3x6x70 Pullups 13, 7, 5 Wed 28/11/12 Front Squat 1x5x80kg 1x10x100kg Press 1x5x40 1x5x45 1x5x47.5 1x5x50 Deficit Deadlift (6cm) 1x5x110kg 1x5x150kg Fri 30/11/12 Pause Squat 1x5x80 1x5x100 Dips +10kg 11,7,6 Pullups 7 or 8 +10kg Max out with no belt Mon 3/12/12 Squat 2x6x120 1x6x122.5 Axle Push Press 1x8x65 Strict axle 1x10x45 Pullups 15 http://www.youtube.com/watch?v=3W3HZZ0ssWo Wed 5/12/12 Front squat 1x8 +F x110kg Bench 2x6x72.5kg 1x6x75kg Deficit Deadlift (stand on eleiko 20s) 1x5x160kg 12/12/12 Squat 1x9x110 Bench 1x10x60, 1x8x60 Pullups 10, 2x10 with red band Mon 24/12/12 Squat 1x10x107.5kg, 1x10x80kg Strict Press 1x10x45kg Pullups 10, 8 Dips 3x10 http://www.youtube.com/watch?v=UeV43Tyc9RE http://www.youtube.com/watch?v=rapwHiMNqeY http://www.youtube.com/watch?v=DvDPQrxMPVI Again, little training here and stuff not worth logging, a lot of bad sessions. Fri 18/1/13 Log 5x60kg, 3x65kg, 2x70kg Yoke 10metres 200kg for 3 runs (fastest 5.44s) Farmers 10metres 55kg, 75kg, 95kg, 95kg (each hand) http://www.youtube.com/watch?v=2HL3oL-jSak Mon 21/1/13 Squat (high bar, no belt) 10x90kg, 10x92.5kg, 10x95kg, 10x97.5kg 10x100kg Bench 10x50kg, 10x55kg, 10x60kg, 10x65kg, 10x65kg Behind Neck Press 10x20kg 2x10x25kg OHP 2x10x30kg Shoulder Press Machine 10x#6, 8x#7 EZ Curls 2x10x15kg, 2x10x25kg Wed 23/1/13 Deficit Deadlift 5x150kg, 5x155kg, 3x5x160kg Close Grip Bench Press 10x50kg 10x60kg 12x62.5kg DB Bench 12x27.5s Tricep Pushdowns 2x10x22.5kg, 1x10x25kg Overhead Tri Extensions 3x10x15kg Dips 10, 11 Lat Pulldowns behind neck 1x10x45kg, 1x10x50kg Lat Pulldowns 2x10x55kg Mon 28/1/13 Squat 8x100kg, 8x102.5kg, 8x105kg, 8x107.5kg, 8x110kg Bench 8x60kg, 8x62.5kg, 8x65kg, 8x67.5kg, 8x70kg Behind neck press 10x20kg, 2x10x27.5kg OHP 2x10x32.5kg Shoulder press machine 10x#6, 2x10x#7 Ez curls - 10x15kg, 2x10x25kg, 10x30kg Wed 30/1/13 BW=83.7kg Deficit Deadlift (standing on 15 plates) 5x155kg, 5x160kg, 2x5x165kg, 5x170kg Close Grip Bench Press 10x50kg, 10x60kg, 12x65kg DB Bench 12x30s Tricep Pushdowns 2x10x25kg, 9x27.5kg Overhead Tricep Extensions 3x10x15kg Dips 10, 13 Behind Neck Lat Pulldowns 2x10x55kg Lat Pulldowns 2x10x50kg Fri 1/2/13 Squat (pause first and last rep) 3x90kg, 4x90kg, 5x90kg Bench (pause first and last rep) 5x50kg, 5x60kg, 3x65kg, 4x65kg, 5x65kg Pullups 3x10 Smith machine incline bench 10x50kg, 10x55kg, 10x60kg Pec Dec Machine 10x#8, 10x#10, 10x#12 Mon 4/2/13 BW=84.5kg Squat 8x110kg, 8x112.5kg, (belt from this point on) 8x115kg, 8x117.5kg, 8x120kg Bench 5x50kg, 8x62.5kg, 8x65kg, 8x67.5kg, 8x70kg Behind neck press 10x20kg, 10x27.5kg, 10x30kg OHP 8x32.5kg, 8x35kg Shoulder Press Machine 3x10x#7 Ez curls 2x10x25kg, 8x25kg Wed 6/2/13 BW=84.8kg Deficit Deadlift (no belt) 5x155kg, 5x165kg, 5x170kg, 5x175kg Deadlift (with belt) 5x185kg Close grip bench 10x50kg, 10x60kg, 10x67.5kg DB bench 9x32.5s Tricep Pushdowns 3x10x25kg Overhead Tricep Extensions 3x10x15kg Dips 10, 16 Behind neck Lat Pulldown 2x10x55kg Lat Pulldwon 2x10x45kg Mon 11/2/13 BW=83.7kg Squat 6x120kg, 6x125kg, 6x127.5kg, 2x6x130kg Bench 5x50kg, 6x65kg, 6x67.5kg, 6x70kg, 6x72.5kg, 7x75kg Behind Neck Press 10x20kg, 2x10x30kg OHP 2x10x35kg Shoulder Press Machine 2x10x#7, 10x#8 EZ Curls 3x10x25kg Wed 13/2/13 BW=84.6kg Deficit Deadlift (no belt) 5x160kg, 5x170kg, 2x5x180kg Deadlift (no belt) 2x190kg Close Grip Bench Press 5x50kg, 3x60kg, 10x70kg DB Bench 10x32.5s Tricep Pushdowns 10x25kg, 2x10x27.5kg Overhead Tricep Extensions 3x10x15kg Dips 17, 10 Behind Neck Lat Pulldowns 2x10x55kg Lat Pulldowns 2x10x45kg Mon 18/2/13 BW=85.7kg Squat 5x130kg, 5x135kg, 5x137.5kg, 5x140kg Bench 5x65kg, 5x70kg, 5x75kg, 2x5x80kg Behind Neck Press 10x20kg, 10x30kg, 10x32.5kg OHP 10x35kg, 10x37.5kg Shoulder Press Machine 10x#7, 2x10x#8 EZ Curls 2x10x25kg, 7x25kg Wed 20/2/13 BW=85.5kg Deadlift (with belt) 5x160kg, 5x170kg, 5x180kg, 5x190kg, 5x200kg Close Grip Bench Press 10x50kg, 10x62.5kg, 10x72.5kg DB Bench 6x35s Tricep Pushdowns 3x10x27.5kg Overhead Tricep Extensions 10x15kg, 2x10x10kg Dips 10, 20 Behind Neck Lat Pulldowns 10x55kg, 10x57.5kg Lat Pulldown 2x10x45kg Mon 25/2/13 Squat 4x130kg, 4x135kg, 4x140kg, 4x145kg Bench 4x65kg, 4x70kg, 4x75kg, 4x80kg, 4x85kg Behind Neck Press 10x20kg, 2x10x32.5kg OHP 2x10x37.5kg Shoulder Press Machine 3x10x#8 EZ Curls 3x10x25kg, 6x25kg Wed 27/2/13 BW=85.5kg Deadlift (with belt) 4x160kg, 4x172.5kg, 4x185kg, 4x197.5kg, 4x210kg Close Grip Bench Press 5x50kg, 3x62.5kg, 10x75kg DB Bench 6x35s Tricep Pushdowns 2x10x27.5kg, 10x30kg Overhead Tricep Extensions 2x10x10kg, 10x15kg Dips 10, 21 Behind Neck Lat Pulldowns 2x10x50kg Lat Pulldowns 10x45kg, 10x47.5kg Mon 4/3/13 Squat 3x120kg, 3x130kg, 3x142.5kg, 1x155kg, 1x135kg Bench 3x70kg, 3x75kg, 3x80kg, 3x85kg, 4x87.5kg Behind Neck Press 10x20kg, 10x32.5kg, 10x35kg OHP 2x10x40kg Shoulder Press Machine 2x10x#8, 10x#9 EZ Curls 2x10x25kg, 9x25kg, 6x25kg Wed 6/3/13 Deadlift (belt) 3x160kg, 3x175kg, 3x190kg, 3x205kg, 3x220kg Close Grip Bench Press 5x50kg, 3x65kg, 10x77.5kg DB Bench 7x35kg Overhead Tricep Extensions 3x10x15kg Tricep Pushdowns 10x27.5kg, 10x30kg, 9x30kg Dips 10, 24 Behind Neck Lat Pulldowns 10x50kg, 10x52.5kg Lat Pulldowns 2x10x50kg Fri 8/3/13 BW=85.1kg Squat (Pause first & last) 5x80kg, 3x100kg, 4x100kg, 5x100kg Axle (with tyre on each side) 2,2,3 BB Curls 2x10x20kg, 20x20kg Mon 11/3/13 BW=84.9kg Squat 5x100kg, 6x120kg, 6x125kg, 6x130kg, 6x135kg Bench 5x65kg, 6x70kg, 6x75kg, 8x80kg Behind neck press 10x20kg, 2x10x35kg OHP 2x10x40kg BB Curls 10x25kg, 3x10x27.5kg Wed 13/3/13 BW=85.3kg Deadlift (belt) 5x150kg, 3x170kg, 3x190kg, 5x205kg, 5x210kg Close Grip Bench Press 5x50kg, 5x65kg, 8x80kg DB Bench 8x35s Dips 10, 29 Mon 18/3/13 BW=84.1kg Squat 5x110kg, 5x130kg, 2x140kg Bench 5x70kg, 5x80kg, 3x5x85kg Thu 21/3/13 Front Squat 5x60kg, 5x80kg, 5x100kg Deadlift (belt) 5x160kg, 3x180kg, 2x200kg, 2+a failx220kg Close Grip Bench Press 8x80kg Pullups 10, 7 Mon 25/3/13 BW=85.8kg Squat (switched back to low bar) 5x100kg, 5x120kg, (belt from here) 5x130kg, 5x140kg Pause squats 2x3x100kg Bench 5x65kg, 3x77.5kg, 2x3x90kg Pullups 14, 6, 6 Behind neck press 10x20kg, 10x30kg, 10x35kg Wed 27/3/13 BW=85.kg Squat (low bar, no belt, pause 1st and last) 5x70kg, 5x90kg, 3x5x105kg Close Grip Bench Press 5x50kg, 5x65kg, 8x80kg Deadlift 5x160kg,(belt on from here) 3x190kg, 1x210kg, 3x270kg DB Bench 8x35s Dips 10, 30 Fri 29/3/13 Squat (no belt, pause 1st and last) 5x85kg, 4x5x110kg BB Rows 5x60kg, 3x5x80kg DB Bench 14x24s Pullups 13, 7 Sat 30/3/13 Front Squat 5x90kg, 5x110kg, 5x120kg OHP 5x40kg, 3x5x50kg Dips 20, 20, 10 Tue 2/4/13 Squat (with belt) 5x120kg, 2x135kg, 5x145kg Bench 5x50kg, 5x70kg, 5x85kg Deadlift 5x160kg, (belt from here on) 3x190kg, 1x210kg, 2x230kg Pullups 13 Dips 27 Sat 6/4/13 Squat (pause first and last) 3x5x115kg Close Grip Bench 8x80kg Pullups 10, 10 Thu 11/4/13 Squat (with belt) 5x120kg, 2x135kg, 5x150kg Deadlift (with belt) 3x190kg, 2x210kg, 1x230kg, Fail 240kg Mon 15/4/13 BW=84.5kg Squat (with belt) 5x110kg, 3x5x130kg Bench 5x60kg, 5x67.5kg, 5x75kg, 5x80kg Pullups 5, 5 (+5kg), 7 (+10kg), 8 Wed 17/4/13 BW=85.6kg Front squat 5x80kg, 3x5x100kg Deadlift off blocks 5x170kg, 5x210kg, 3x230kg OHP 5x5x40kg Pec Dec 10x#9, 2x10x#10 Chinups 12, 9, 6 Sat 20/4/13 Squat (pause first and last) 5x100kg, 5x115kg, 5x117kg Close Grip Bench Press 2x5x80kg Pullups 10, 8 ,6 Wed 24/4/13 Squat 5x92.5kg, 5x107.5kg, (belt on for;) 11x120kg Bench 5x55kg, 5x62.5kg, 12x70kg Pullups 10, 10, 9 Pushups 20, 17, 10 Reverse Crunch (15kg counterweight) 12, 12 Fri 26/4/13 Front Squat 5x80kg, 2x5x100kg OHP 2x5x45kg, 12x47.5kg Deadlift 5x135kg, 5x155kg, 10x175kg (with belt) Dips 5x10 BB Rows 5x5x60kg Reverse Hyper 3x10x20kg Cable flies 3x10x30kg EZ Curls 3x10x25kg http://www.youtube.com/watch?v=-KFaBbf8lH8 Tue 30/4/13 Squat 3x100kg, 3x115kg, 9x127.5kg (with belt) Bench 3x57.5kg, 3x67.5kg, 10x75kg Pullups 5, 10 (+5kg), 10, 7 Pushups 15, 15, 22 GHR practice Ab rollouts (on knees) 3x10 Thu 2/5/13 Front Squat 5x82.5kg, 3x5x102.5kg OHP 5x40kg, 3x45kg, 9x50kg Deadlift 3x145kg, 3x165kg, 8x187.5kg (with belt) BB Rows 5x5x62.5kg http://www.youtube.com/watch?v=nR-eGjdRqU4 Tue 7/5/13 BW=85.2kg Squat 5x107.5kg, 3x120kg, 6x132.5kg (with belt) Bench 5x62.5kg, 3x70kg, 7x80kg Pullups 5, 10 (+7.5kg), 10, 10 Pushups 16, 16, 25 Reverse Hyper 10x10kg, 4x10x15kg Fri 10/5/13 BW=85.2kg Front Squat 3x5x105kg OHP 5x42.5kg, 3x47.5kg, 7x52.5kg Deadlift 5x155kg, 3x175kg, 6x197.5kg (with belt) Dips 3x15 BB Rows 5x5x65kg Reverse hyper 10x5kg, 10x10kg, 10x15kg http://www.youtube.com/watch?v=8jEq_U-zeBE Mon 13/5/13 Log 5x50kg, 5x60kg Squat 5x110kg, 10x125kg (with belt) Pullups (on forklift) 10, 12, 10 Axle Curls 20x25kg Tue 14/5/13 Bench 5x55kg, 5x65kg, 12x72.5kg Pushups 17, 17, 21 Tricep Pushdowns 3x10x20kg wed 15/5/13 Front Squat 3x5x107.5kg Deadlift 5x140kg, 5x160kg, 10x180kg (with belt) Thu 16/5/13 OHP 5x40kg, 5x45kg, 5x50kg BB Rows 5x5x70kg Dips 2x17 Mon 20/5/13 Front Squat 3x5x110kg Log 4x3x60kg, 6x60kg Bench 3x72.5kg, 5x82.5kg Pullups 5, 10 (+10kg), 10 http://www.youtube.com/watch?v=3lyW8SbZoiY Wed 22/5/13 Deadlift (with belt) 2x180kg, 5x200kg Axle 1 clean then press 3x60kg, 3x70kg BB Rows 5x5x72.5kg Dips 18, 20 Curls 21x22kg Reverse Hyper 210x30kg Broad jumps up to 86" http://www.youtube.com/watch?v=OCmTkdWva9E Fri 24/5/13 Squat 3x110kg, 7x135kg (with belt) Yoke for 2x10metres, 3 sets with 200kg Medley (100 duck walk, 100kg sled drag, 50kg keg carry, 80kg sandbag - all for 10 metres). Set 1 - 47seconds, Set 2 - 38 seconds Tue 28/5/13 Cambered Bar Squat (no belt) 5x105kg, 5x115kg, 5x125kg Log 4x3x62.5kg, 1x7x62.5kg Pullups 5, 10 (+12.5kg), 10, 7 Dips 20, 18 Reverse Hyper 10x20kg, 10x30kg, 10x35kg http://www.youtube.com/watch?v=triEwLb9aLM Thu 30/5/13 Front Squat 3x5x112.5kg Deadlift (with belt) 2x185kg, 5x205kg Bench 3x5x80kg BB Row 3x5x75kg Axle Curl 10x27kg ~13x27kg http://www.youtube.com/watch?v=0Ohzh3adwAI Tue 4/6/13 Squat 3x120kg, 5x140kg (with belt) Axle 4x3x65kg, 9x65kg Strict Axle Press 2x5x55kg Pullups 5, 8 (+15kg), 10 Dips 20 Yoke (2x10 metres) 200kg, 210kg, 210kg http://www.youtube.com/watch?v=koBdi4541N4 Thu 6/6/13 BW=86.6kg Front Squat 2x3x120kg Log 4x3x65kg, 5x65kg Deadlift (with belt) 2x190kg, 4x210kg 70kg stone shoulders - 7 70kg stone row - 10 60metres 80kg sandbag carry http://www.youtube.com/watch?v=lBfn91XykYo Tue 11/6/13 Squat 5x5x120kg Bench 5x5x70kg BB Rows 5x5x70kg Reverse Hyper 10x20kg, 10x25kg, 10x30kg Thu 13/6/13 BW=86.7kg OHP 5x45kg, 5x50kg, 5x55kg, 3x60kg Pullups 15, 8 Pushups 23, 17 Curls 14x20kg http://www.youtube.com/watch?v=TXfsuknWEdw Mon 17/6/13 Squat (switch to high bar) 5x110kg, 5x115kg, 5x120kg, 5x125kg Axle OHP 3x55kg, 3x57.5kg, 3x60kg, 3x62.5kg, 3x60kg, 3x57.5kg, 3x55kg BB Rows 5x70kg, 5x75kg, 5x80kg, 5x85kg, 5x90kg Reverse Hyper 10x20kg, 2x10x30kg http://www.youtube.com/watch?v=c30q6qoJOsg Wed 19/6/13 Squat (high bar, no belt) 3x5x110kg (pause first & Last) Deficit deadlift (no belt) 5x120kg, 5x140kg, 5x160kg Bench 5x70kg, 5x75kg, 5x80kg, 5x85kg, 4x90kg Pullups 3x5(+10kg), 7 http://www.youtube.com/watch?v=mBc-hBi0sws Fri 21/6/13 Squat (high bar, no belt) 3x120kg, 3x122.5kg, 3x125kg, 3x127.5kg, 3x130kg Log 3x60kg, 3x65kg, 3x67.5kg, 3x70kg 50kg slam ball over yoke for 10 reps Playing with slam ball http://www.youtube.com/watch?v=OQ8bxuNjYmk Mon 24/6/13 Squat (high bar, no belt) 5x115kg, 5x120kg, 5x125kg, 5x130kg Axle OHP 3x57.5kg, 3x60kg, 3x62.5kg, 3x65kg, 3x62.5kg, 3x60kg, 3x57.5kg Axle Rows 5x75kg, 5x80kg, 5x85kg, 5x91kg http://www.youtube.com/watch?v=a_NaTXr91JQ Wed 26/6/13 Squat (high bar, no belt, pause 1st & last) 5x82.5kg, 3x5x102.5kg Deficit Deadlift (no belt) 3x150kg, 5x170kg Bench 5x70kg, 5x5x80kg Pullups 5, 4x5(+11.25kg) http://www.youtube.com/watch?v=Qfu0g9OJfmM Fri 28/6/13 BW=86.6kg Squat (high bar, no belt) 3x117.5kg, 3x122.5kg, 3x127.5kg, 3x132.5kg Log 4x60kg, 2x65kg, 2x70kg, 2x73.5kg 200kg yoke then 50kg sandbag carry + load, for 2x10metres then 3x10metres 50kg slam ball over yoke x10 http://www.youtube.com/watch?v=iMTLlq_oZEs Mon 1/7/13 Squat (high bar, no belt) 5x110kg, 5x117.5kg, 5x125kg, 5x132.5kg Axle OHP 3x55kg, 3x61kg, 2x66kg, 7x55kg Overhead Tricep Extension 10x10kg, 10x15kg, 2x10x20kg, 10x25kg BB Rows 5x70kg, 5x85kg, 5x93kg Axle Curls 15x22kg http://www.youtube.com/watch?v=H18cUpVEejs Wed 3/7/13 Squat (high bar, no belt, pause 1st & last) 3x5x105kg Deficit deadlift (30mm, no belt) 3x150kg, 5x180kg Bench 5x5x82.5kg Pullups 5, 3x5(+12.5kg), 9 http://www.youtube.com/watch?v=jtGQ0oO53vo Fri 5/7/13 Squat (high bar, no belt) 5x80kg, 5x110kg, 3x120kg, 3x130kg, 3x135kg Log 5x60kg, 2x5x65kg Ring Dips 3x5 Yoke (10 metres), 200kg, 220kg, 240kg, 240kg Medley (75kg farmers, 95kg duck walk) 2 sets for 20 metres Same medley for 1 set but with 95kg farmers Ring Pullups 9, 6 http://www.youtube.com/watch?v=uztH5PcHph8 Fri 12/7/13 Squat (high bar, no belt) 3x100kg, 3x120kg, 3x130kg, 5x140kg Bench 5x80kg, 5x82kg, 5x84kg 30mm Deficit Deadlift (no belt) 3x150kg, 2x170kg, 5x190kg Dips 20, 16 Pullups 5, 8, 6 DB Curls 12s to failure Tue 16/7/13 OHP 5x37.5kg, 5x45kg, 10x50kg Bench 5x10x65kg Pullups 10, 10, 10 (assisted with red band on last set) Wed 17/7/13 Squat (high bar, no belt) 5x90kg, 5x105kg, 5x120kg, 5x15x80kg GHR Practice Prowler (70kg + sled) 4x10m Thu 18/7/13 BW=86.6kg Bench 5x62.5kg, 5x72.5kg, 7x80kg DB Bench 2x10x20s, 2x15x20s, 14x20s BB Rows 5x10x50kg DB Curls rep out with 15s Sat 20/7/13 Squat (high bar, no belt, pause 1st & last rep) 3x5x105kg Deadlift 4x160kg, 3x180kg 3x200kg (belt for last set only) Good Mornings 10x60kg, 2x10x80kg Mon 22/7/13 OHP 5x45kg, 3x50kg, 7x55kg Dips 4x10, 15 Pullups 10,7, 5 Wed 24/7/13 Squat (high bar, no belt, pause 1st & last rep) 3x5x110kg Deadlift (no belt) 5x160kg, 5x165kg, 5x170kg Lunge with chains 4x10m (20kg chains), 4x10kg (25kg chains) GHR 3x4 25/7/13 BW=87.1kg Mon 29/7/13 Squat (high bar, no belt) 5x110kg, 4x130kg OHP (axle) 5x55kg, 4x60kg, 4x62.5kg *BB Rows 10x50kg, 10x60kg, 4x5x70kg, 1x9x70kg Dips 17, 11, 12 GHR 5, 3, 4 *I normally do pendlay rows, but this day I done bodybuilder style rows http://www.youtube.com/watch?v=dLFlb4j0v3Y Wed 31/7/13 Deadlift (no belt) 5x165kg, 5x175kg, 5x180kg Bench 5x80kg, 5x85kg, 6x90kg, 2x95kg, 2x100kg (PB!!!) Pullups 3x10 GHR 3x5 http://www.youtube.com/watch?v=s8COXfui0v8 Fri 2/8/13 Front Squat 5x100kg, 5x110kg, 2x120kg Yoke (10 metres) 200kg, 240kg, 260kg Dips 5, 5(+5kg), 5(+10kg), 5 (+15kg), 5 (+20kg), 10 (+25kg), 20 GHR 3x6 DB Curls repout with 15s Wed 7/8/13 Squat (high bar, no belt) 5x110kg, 3x130kg, 2x140kg Axle OHP 5x55kg, 2x60kg, 3x65kg, 10x50kg BB Rows 5x70kg, 2x5x75kg, 3x100kg GHR 7, 7, 3, 4 http://www.youtube.com/watch?v=WxR8sHgrxxE Thu 8/8/13 Deadlift (no belt) 5x150kg, 3x170kg, 5x190kg Bench 5x80kg, 5x85kg, 7x85kg Pullups 5, 5 (+5kg), 5 (+10kg), 5 (+10kg) 5 (+15kg), 3 (+20kg), 6 Dips 5, 5 (+10kg), 5 (+20kg), 11 Mon 19/8/13 Squat (high bar, no belt) 5x80kg, 5x90kg, 10x100kg Axle OHP 5x45kg, 5x50kg, 7x55kg Pullups 8, 8, 10 Dips 5, 2x10 (+10kg), 10 (+15kg) GHR 5, 5, 8 www.youtube.com/watch?v=G__WHHkuXhg Wed 21/8/13 Deadlift (no belt) 5x150kg, 5x162.5kg, 7x175kg Bench 5x70kg, 5x80kg, 8x85kg Rows 5x70kg, 5x90kg, 12x70kg Reverse hyper 2x10x30kg DB Curls rep out with 15s http://www.youtube.com/watch?v=AWX_fQUiJjg Fri 23/8/13 Atlas Stones 100kg for 3 reps to platform 1, 100kg for 1 rep to platform 2. Lots of fails with 125kg stone, one of them nearly to platform 1 Mon 26/8/13 BW=86.1kg OHP 5x40kg, 5x47kg, 10x53kg Chins 3x10 Incline Bench 5x46kg, 5x53kg, 7x60kg BB Rows 5x70kg, 5x70kg, 2x5x80kg Front Squat 5x70kg, 5x90kg, 3x110kg, 3x120kg GHR 3x5 http://www.youtube.com/watch?v=7-Bfdi5Z0ro Wed 28/8/13 Squat (high bar, no belt) 5x90kg, 5x100kg, 10x110kg Pause squat 3x90kg, 3x95kg, 3x3x100kg Bench 5x70kg, 5x80kg, 7x87.5kg, 12x70kg BB Rows 5x70kg, 3x5x75kg GHR 5, 5, 8 Fri 30/8/13 Front Squat 5x80kg, 5x100kg, 5x110kg Deadlift 5x115kg, 5x145kg, 2x175kg, 5x195kg Axle 1 clean then presses 5x43kg, 5x53kg, 3x63kg, 3x3x73kg Pullups 13, 10 , 8 http://www.youtube.com/watch?v=lhUDpc_YOsQ Jim Wendler's 5/3/1 Cycle 1 No belts/wraps/sleeves High bar squats Mon 2/9/13 BW=85.8kg Squats 5x85kg, 5x97.5kg, 11x110kg Pause Squats 5x3x95kg GHR 6, 6, 12 Band Crunches 3x12 with blue band http://www.youtube.com/watch?v=hazCL69mfU4 Tue 3/9/13 Pendlay Row 5x70kg, 3x5x80kg Bench 5x60kg, 5x69kg, 12x78kg Pullups 5, 5 (+10kg), 5 (+15kg), 10 Dips 5, 5 (+5kg), 5 (+10kg), 5 (+15kg), 5 (+20kg), 5 (+25kg), 5 (+30kg), 21 Thu 5/9/13 Deadlift 5x128kg, 5x148kg, 10x168kg Front Squat 5x60kg, 5x80kg, 3x5x95kg Yoke (2 x 10metres) 120kg, 180kg, 200kg, 200kg Sandbag load over yoke. Couple of fails with 110kg sandbag. Lapped it and got close. Fri 6/9/13 OHP 5x40kg, 5x47.5kg, 9x53kg Log 5x3x60kg Chins 11, 10, 6, 5, 6, 6, 6 Band Crunch 10, 10, 20 with blue band http://www.youtube.com/watch?v=KW7BHfxmK40 Mon 9/9/13 BW=87.6kg Squat 3x91kg, 3x105kg, 11x117kg Pause Squat 5x3x96kg GHR 8, 8, 15 Band crunch 3x10 with green band http://www.youtube.com/watch?v=z-WPogem_WM Tue 10/9/13 Bench 3x64kg, 3x73kg, 10x83kg Pendlay Row 5x70kg, 3x5x82.5kg Dips 5, 5 (+10kg), 5 (+20kg), 5 (+30kg), 5 (+35kg), 25 Pullups 5, 5 (+5kg), 5 (+10kg), 5 (+17.5kg), 12 Thu 12/9/13 Deadlift 3x138kg, 3x158kg, 9x177kg Front Squat 5x60kg, 5x80kg, 3x5x100kg Log 5x3x62.5kg Yoke (2 x 10 metres) 200kg, 210kg, 210kg http://www.youtube.com/watch?v=SEEqM32DsRQ Mon 16/9/13 BW=88.4kg Squat 5x97.5kg, 3x110kg, 10x123kg Pause Squat 5x3x100kg OHP 3x43kg, 3x50kg, 9x56kg Chins 12, 10, 7, 6, 5, 5, 5 (50 reps total) Cable crunch 10x10kg, 20x10kg Tue 17/9/13 Bench 5x69kg, 3x78kg, 8x87kg PB! Pendlay Rows 3x75kg, 3x5x85kg Pullups 5, 5 (+7.5kg), 5 (+13.75kg), 5 (+18.75kg) Dips 5, 5 (+10kg), 5 (+20kg), 5 (+30kg), 5 (+40kg) PB! http://www.youtube.com/watch?v=05OruK9HPMk Thu 19/9/13 Deadlift 5x148kg, 5x168kg, 7x187kg Cleans 3x60kg, 3x70kg, 80kg 1 then fail then 1, 2x80kg (all horrible form) Front Squat 3x85kg, 3x5x105kg Yoke (2 x 10metres) 120kg, 200kg, 240kg, 260kg PB! http://www.youtube.com/watch?v=12_p7v0jbbg Fri 20/9/13 OHP 5x47kg, 3x53kg, 7x59kg Log 3x60kg, 5x3x65kg Chins 12, 10, 8, 8, 8, 4 (50 total reps) GHR 8, 8, 16 http://www.youtube.com/watch?v=5EsuuoQIRx4 Jim Wendler's 5/3/1 Cycle 2 Mon 23/9/13 Squat 5x89kg, 5x102kg, 14x115kg Pause Squat 5x3x105kg GHR 3x10 Band Crunch 15, 20 with green band http://www.youtube.com/watch?v=_DWwrGsga34 Tue 24/9/13 Pendlay Rows 3x77.5kg, 3x5x87.5kg Bench 5x63kg, 5x72kg, 12x81kg Pullups 5, 5 (+7.5kg), 5 (+14kg), 5 (+20kg) Dips 5, 5 (+10kg), 5 (+20kg), 5 (+32.5kg), 5 (+42.5kg) PB! Thu 26/9/13 Deadlift 5x133kg, 5x153kg, 10x173kg Front Squat 5x60kg, 5x90kg, 3x5x110kg Yoke (2 x 10 metres) 200kg, 240kg, 270kg PB! http://www.youtube.com/watch?v=C70MrdfMudE Fri 27/9/13 OHP 5x43kg, 5x50kg, 9x56kg Log 3x60kg, 5x3x67.5kg Chins 12, 9, 7, 7, 7, 8 (50 reps total) http://www.youtube.com/watch?v=HtGThn_DMsk http://www.youtube.com/watch?v=AoTN288zS9M Mon 30/9/13 Squat 3x96kg, 3x109kg, 13x122kg Pause Squat 5x3x110kg Tue 1/10/13 Power Snatch 3x30kg, 3x35kg, 3x40kg, 3x45kg, 5x50kg Pendlay Rows 5x50kg, 5x70kg, 3x5x90kg Bench 3x67.5kg, 3x76kg, 10x86kg Pullups 5, 5 (+7.5kg), 5 (+15kg), 5 (+21.25kg) PB! Dips 5, 5 (+15kg), 5 (+25kg) 5 (+35kg), 5 (+45kg) PB! Thu 3/10/13 Deadlift 3x142kg, 3x163kg, 9x182kg Front Squat 5x60kg, 5x90kg, 3x5x115kg Yoke (2 x 10 metres) 200kg, 240kg, 280kg PB!!! Band crunch 2x22 with green band http://www.youtube.com/watch?v=0rU8jcMtbpI Fri 4/10/13 OHP 3x46kg, 3x53kg, 7x59kg Log 3x60kg, 2x70kg, 3x70kg, 2x70kg Chins 11, 8, 9, 8, 7, 8 (50 total reps) http://www.youtube.com/watch?v=3P4Offxc9hk Mon 7/10/13 Squats 5x102kg, 3x115kg, 11x128kg Pause Squats 5x3x112kg Tue 8/10/13 Pendlay Rows 5x70kg, 5x82.5kg, 3x5x92.5kg Bench 5x72kg, 3x81kg, 9x90kg PB! Dips 5, 5 (+10kg), 5 (+20kg), 5 (+30kg), 5 (+40kg), 4 (+50kg) PB! Pullups 5, 5 (+10kg), 5 (+17.5kg), 3 (+25kg), 11 Thu 10/10/13 Deadlift 5x153kg, 3x173kg, 7x192kg Front Squat 5x60kg, 5x80kg, 5x100kg, 5x120kg, 1x130kg, 1x140kg PB!! Yoke (2x10m) 120kg, 200kg (back felt fragile) http://www.youtube.com/watch?v=ke0z8k48_bA Fri 11/10/13 OHP 5x50kg, 3x56kg, 4x62kg, 3x10x40kg Chins 14, 8, 9 DELOAD WEEK - was planning on doing more sessions but time didn't permit. Didn't eat enough food either and suffered on first session back. Tue 14/10/13 Squats 5x115kg Pause Squat 5x3x115kg Deadlift 5x135kg, 5x155kg, 5x175kg Pullups 15 Chins 7, 8 Dips 20, 10, 5 Jim Wendler's 5/3/1 Cycle 3 Mon 21/10/13 Squats 5x100kg, 5x111kg, 8x122kg GHR 3x8 Forgot my squat shoes and schedule, just guessed the weights. Wasn't happy so just redone the squats the next day ... Tue 22/10/13 Pendlay Rows 5x70kg, 5x3x90kg Bench 5x64kg, 5x73kg, 12x83kg Pullups 8, 8 (+5kg), 12 (+5kg) Dips 8, 8 (+10kg), 8 (+15kg), 15 Squats 5x91kg, 5x105kg, 13x119kg Not a PB on squats but was very happy. 2 days in a row and at end of a session. Worked hard for that set. Thu 24/10/13 Deadlift 5x135kg, 5x155kg, 10x176kg Front Squat 5x100kg, 5x3x110kg Yoke (2x10metres) 120kg, 3 sets with 180kg just to ease back in Band Crunch - Few sets with blue then green band http://www.youtube.com/watch?v=E0psUtKLK-A Fri 25/10/13 Strict Log 5x50kg, 5x3x55kg OHP 5x43kg, 5x50kg, 5x56kg Chins 13, 9, 10, 8, 6, 4 (50 total reps)
  12. Not sure how many people will remember me, but I stopped keeping a log on here about a year ago (due to other comitments). I've been strength training for about 4 years now (wow, doesn't feel that long!), done a couple of amateur powerlifting/team strongman competitions during that time. Notable programs I've done are stonglifts, Jim wendler's 5/3/1 (just started a cycle of this recently), Madcow 5x5 and some powerlifting programs. 6ft tall, weighed about 68kg when I started. Currently about 88kg (nearly at my heaviest ever, was 89-90 at one point), hoping to pass the 90kg mark and beyond soon. So hi to everyone! To mods; seems like the topic of my log has been locked, can someone unlock it please? http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=18133
  13. Cheers man Wed 24th October 2012 Bodyweight = 85.4kg Barbell rows 3x5x80kg Safety bar squat (no belt) 1x3x110kg (+20kg chains each side, not completely unloading) Deadlift (with belt) 1x3x165kg (+20kg chains each side, more or less completely unloading) 1x3x185kg (+20kg chains each side, more or less completely unloading) Bench 1x8x80kg
  14. Thanks for the kind words everyone, was just taking a break from logging. I had a note of some of the stuff I was doing, but not all of it. Robert, that is Brian - still Vegan and training. I've worked for his company Strength Shop since the end of May. Notable vegan items that can be a pain to find elsewhere are the weightlifting shoes and powerlifting belts First a quick non training update. Things are really great just now, I'm happy with my now-girlfriend that I met 3 or 4 months ago. Just had my first week off since starting my job (which I'm still loving) and had a great holiday away, went to Orkney (island off the north cost of Scotland) for a few days during. Went for a lot of walks and was so relaxing. Deep breath, here we go; Fri 21st September 2012 Bodyweight = 86.4kg Solo training session, remember feeling weak and shitty this day Log 1x2x70kg 2 fails at 80kg 1x4x60kg Yoke 200kg for 40m (4 x 10m) 220kg for 10m 220kg for 10m Circus DB Couple of sets of 5 with 31kg (done both hands) Atlas Stones 115kg for a few singles to lower platform, no tacky Mon 24th September Bodyweight = 85.2kg High Bar Squat 1x8x125kg Push Press 1x10x60kg Strict Press 1x8x50kg Pullups (can't remember) Wed 26th September 2012 Bodyweight = 87.1kg Barbell Rows 2x5x87.5kg Front Squat 1x5x115kg (wider stance, looks quicker on video than it felt!) Deadlift 1x205kg 1x225kg 1x240kg (+10kg PB) 1x245kg (+15kg PB) - 540lbs Massive PB Bench 1x5x90kg Fri 28th September 2012 Bodyweight = 86.5kg Axle (all single PB's, first time bodyweight overhead) 1x 82.5kg 1x 87.5kg 1x 90kg Yoke 260kg for 10m Medley 160kg yoke 10m 110kg Sled push 160kg yoke 10m 110kg Sled drag Atlas Stones 115kg for 75seconds - 2 reps and a fail Mon 1st October 2012 High bar Squat 1x5x140kg Push Press 1x7x65kg + a fail Strict Press 1x3x62.5kg Pullups 13 on forklift, 2 more sets to failure Wed 3rd October Bodyweight = 86.3kg Barbell Rows 2x5x90kg (not 100% sure) Safety bar squat (no belt) 1x3x140kg 3" Deficit Deadlifts (no belt) 1x2x190kg Pullups (can't remember) Fri 5th October 2012 Bodyweight = 86kg Axle 3x3x75kg Viking Press 1x5x85kg 1x4x90kg 1x3x95kg (not sure on reps for each) Head to head farmers walk 105kg for 10m, 2 runs Farmers hold 125kg (each hand), 2 times. First was 21s, 2nd 27s Mon 8th October 2012 Bodyweight = 84.2kg High bar squats (no belt) 1x150kg 1x6x130kg Push press 1x8x70kg + a fail Strict press 1x3x65kg Pullups 1x15 (from dead hang) Wed 10th October 2012 Bodyweight = 86.4kg Barbell Rows 1x10x75kg 1x5x85kg 1x5x90kg (more sets than this, can't remember) Safety bar squats (no belt) 1x150kg 3" deficit deadlifts (no belt) 1x5x170kg Pullups +10kg 10 reps Sat 13th October 2012 @Crossfit Aberdeen - Work was too busy to train on Friday, so when I was up to see my girlfriend I found a crossfit place to use, got the session for free High bar squat (no belt) 1x3x140kg Strict Press 2x5x50kg Deadlifts (no belt) 1x5x180kg Chinups on gymnastic rings 11, 2 more sets to failure Pretty much week off training (holiday from work) with the exception of this; Wed 17th October On holiday to Orkney with the missus, walked to a pebble beach @ Scapa Flow. Stone lifts, stone clean and presses, stone rows, stone tricep extensions, stone throws, walk with stone, box jumps onto ridge, piggybacking girlfriend. Full body workout, caveman style. Towards the end of the week done 15 pullups at a park on a thick bar. Mon 22nd October 2012 Bodyweight = 84.5kg Squats (with 20kg chains each side - not completely unloading off the ground at the top, no belt) 1x2x110kg 1x3x120kg 1x1x130kg Push Press 1x11x62.5kg Strict Press 1x4x60kg Pullups 1x9 +12.5kg 1x6
  15. Thanks mate Typical day; Breakfast - Muesli + Soy Milk, Banana, Protein shake in orange juice Lunch - Hummus sandwiches, 2 pieces of fruit, Protein shake in soy milk Dinner - Quinoa, Kidney Beans in a Tomato sauce, Steamed kale later on Vitamin D, B12, Multivitamin, Omega Oils, Creatine for supplements. Trying to add more veg in. Fri 14th September 2012 Bodyweight = 85.9kg Log 1x5x70kg Farmers 120kg each hand for 10m (quite quick considering the weight, see video) Sled dragging with harness - was loaded too heavy for me first run, hard as fuck! Last run went better with a bit of weight off Mon 17th September 2012 Squat (no belt) 1x5x130kg 1x1x150kg 1x1x160kg (beltless PB, and easy) Bench 1x6x85kg Pullups 6 +15kg 10 Wed 19th September 2012 Bodyweight = 85.4kg Barbell rows 2x5x85kg Front Squat (no belt) 1x5x100kg 1x4x120kg (4RM) Deadlift (belt) 1x2x185kg 1x1x205kg 1x3x225kg (new 3RM) Push Press 1x4x75kg (4 fails really, lockout felt horrible) Strict press 1x7x55kg
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