chewybaws

Forgot to mention closed the #1 Captains of Crush gripper with both hands easily in the middle of workout, someone had it in. They'd had it a couple of years though so it'd have been easy compared to a new one.

Sun 8th January 2012 30 mins on stationary bike Mon 9th January 2012 Bodyweight = 83.5kg Lunchtime - 30 mins on stationary bike PM... Squats (with belt) 1x2x135kg 1x4x145kg 1x4x150kg Bench 2x4x72.5kg 1x4x75kg 1x5x75kg Push Press 5x5x57.5kg Weighted dips 5,5,3 +20kg Plank 2 mins Today was one of those workouts I just had no energy before I started. I didn't even wake up properly till after squatting. My last rep at 150kg was a disaster. My left hip flexor was tight as fuck from a static squat hold yesterday, when i hit the bottom of the squat i kinda leaned to one side and too far forward, struggled but got it up. Someone said it rolled on my back a bit as well but I didn't feel it. Real real happy with the numbers though. Bench felt 10x better than friday. Push press I struggled with the last rep on 3rd set, didn't hit the leg drive properly. Dips I'll need to deload a bit and build back upto this. I'll get it in a few weeks, was just down to barely doing them over xmas.

You don't need anything fancy for videos. I normally use adobe premiere but if it's something simple it can just be thrown in Windows Live Movie Maker. Get some video's uploaded

Cheers gals! Fri 6th January 2012 Bodyweight = 84.7kg Front squat (no belt) 5x5x85kg Bench 3x5x71kg OHP 5x5x43kg Dips 10 BW Real fast workout, was in a rush. Was planning on doing 5x5 on bench but I really struggled with the 3 sets.

Just dropping in to say keep up the hard work. I can't believe I missed this log but so many new ones have popped up recently. It's way easier to go deeper on a front squat. I don't know what you mean about grip strength all the weight of the bar should be on your shoulders http://stronglifts.com/how-to-front-squat-with-proper-technique/ The bottom picture there illustrates it pretty well. How long you been working out for now?

Wed 4th January 2012 Bodyweight = 84.3kg Deadlift (with belt) 1x2x190kg 1x2x207.5kg 3x3x172.5kg (for speed...although wasn't very fast haha) Power shrugs 1x5x120kg 2x5x130kg Stiff legged deads 1x5x100kg 2x5x110kg Barbell rows 2x5x67.5kg Close grip underhand lat pulldowns 2x5x72.5kg Good Mornings 2x5x75kg

Cheers Robert! Since I started at the weightlifting club I've kept a log on paper, but from when I started working out this is the only place I have my full log (i back it up once every so often). I don't plan to stop being vegan or woking out - ever. So my log's prob gonna still be here in years to come haha. If I make it over to the states at some point I hope we can meet up, definitely! Tue 3rd January 2012 Front squats (for speed, no belt, 60s between sets) 8x3x65kg Followed my some hamstring stretching.

fucking solid. well done mate

Thanks! I've always squatted consistently since I started working out. I've always made the best gains squatting 3x/week. I think the more the better when it comes to squats. Before xmas I was getting into doing 4x/week (2 days for speed work) and enjoyed it immensely. Will be starting this up immediately again, front squats tomorrow!

Mon 2nd January 2012 Bodyweight = 83.4kg Squats (with belt) 2x4x142.5kg Bench 5x5x70kg Push press 5x5x55kg Weighted pushups 3x5 +10kg 15 BW Ab roller (on knees) 10 BW then 2x10 +10kg There you go jungle Squats felt really heavy. Bench was actually alright, will try 71 or 72kg on friday. No problems with anything else really, just hard.

Fri 30th December 2011 Front squat (no belt) 5x5x82.5kg Bench 5x5x69kg (made up the weight with collars) OHP 5x5x42.5kg Wednesday - Saturday I'd been getting stomach aches after most times I was eating. Last night (saturday) it started to feel better. But anyway, this workout was a pain in the arse. It didn't really affect anything during the sets but I was drained before, during and after workout so didn't bother with assistance exercises. Done some cable and BB curls Saturday night. Weighed in at 83.3kg this morning for my new year weight (183lbs). 13st 1lb 2012 goals; 190kg squat 100kg bench (touch & go) 250kg deadlift 70kg ohp (strict) BW Push Press

Heavy bench/overhead press for the front to bulk out your shoulders/chest. Heavy deadlifts, rows and pullups for back.

Tue 27th December 2011 Front squat 3x20x20kg Wed 29th December 2011 Deadlift (belt) 1x2x195kg 3x3x160kg (for speed) Power shrugs 3x5x120kg RDLs 3x5x100kg Rows (standing, close underhand grip - it's normally pendlay rows i do) 1x5x50kg 1x5x55kg 1x5x60kg Close grip underhand lat pulldowns 3x5x60kg Good Mornings 3x5x70kg Club's closed over holidays so had to workout in the garage for the most part. Can't dump the bar in there like I can in the club so all the deadlifts had to be controlled gently to the floor lol. Had no problems with the heavy weights, 195kg felt easy.

Mon 26th December 2011 Squat (with belt) 3x5x135kg Bench 5x5x67.5kg (added an extra collar for more weight) Push Press 5x5x52.5kg Rope tri pushdowns 10,10,15 x 20kg Ab wheel (knees) 3x10

Fri 23rd December 2011 Front squats (no belt) 5x5x80kg (deep, slow, comfortable) Bench 5x5x67.5kg (comfortable) OHP 5x5x41kg

Thu 22nd December 2011 Speed Squats(no belt) 8x3x100kg BB curls 8,8,5 x25kg DB curls 15 reps each hand with 10kg Box jumps 3x10 onto jerk blocks (will measure later)

Wed 21st December 2011 Deadlift (with belt) 3x3x185kg Speed pulls (with belt except first set) 3x3x150kg Power shrugs 3x5x132.5kg Romanian deadlifts 1x5x90kg 1x5x100kg 1x5x110kg Barbell rows 3x5x65kg Lat pulldowns (underhand close grip) 3x5x70kg Good mornings 3x5x60kg (weight is super easy but always cautious when doing these for first time in a while) This was a beast of a session. I never do shrugs and my traps are fucking killing today. Bodyweight 83.4kg this morning.

I have a blendtec and was gutted that they don't handle dates very well at all.

i tried using them instead of dates once and that's what happened. the problem with dates though is they don't blend particularly well. i think if you were to blend them then drain it through a sieve to get rid of the lumps it'd prob be quite a good sports drink with lemon/lime juice. Not for taste, but it'd do the job.

that stuff just sticks to the bottom of my blender

They definitely get the heart going, I use them for recovery and maintaining flexibility (obviously for squatting but also it gives me a purpose to stretch on days off where I'd usually just be sitting about stiffening up). It keeps these sessions short and effective. I would use these maybe at the start of a cardio session or something but I wouldn't use them for warming up before doing some higher intensity squatting as I'd be too tired haha. Although the weight is low on speed squats (typically 50-70%) it still is a lot of volume and short rest time. Definitely enjoying them. Take too much rest on the heavy days between sets and the sessions go on forever, so it's good to change it up every other day. Squatting more is always advantegous. EDIT; on a side note I never use stuff like cardio machines for warming up. Every session (no matter what it is) I always warm up my shoulders with a purple mini band doing dislocations, pull aparts, a rotator cuff movement and behind the head pulldowns. On the main days mon/wed/fri I'll do this warmup (http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04 with squat to stands in place of groiners). On the speed days I'll just pick any of these at random really just to get myself ready for the upcoming exercise. Depends what areas are needing stretched/warmed up the most. Then I just take the bar and a few warmups leading upto work set.

Thu 14th December 2011 Speed Squats (no belt) 8x3x90kg BB Curls "21" with 15kg Some reverse crunches and bicycles for abs Fri 15th December 2011 Front squats 1x5x60kg 1x5x80kg 1x5x90kg (belt) 1x5x100kg (belt) 1x5x105kg (belt + SS thor knee sleeves) Bench 5x5x66kg (extra rep on last set) Mon 19th December 2011 Squats (with belt) 5x5x130kg Bench 5x5x67.5kg Push Press (first time doing it except axle) 5x5x50kg Weighted dips 5,5,6 +17.5kg Tricep rope pushdowns 1x12x10kg Weighted planks 3x30s +40kg Tue 20th December 2011 Speed Front Squats (hungover) 8x3x65kg (no belt of course) Not much to report. Been squatting a lot. Glad to hit 130kg for 5x5 (especially on a monday morning). Front squats been decent. Bench has been tough but been making targets.

Wednesday 14th December 2011 Deadlift (with belt) 1x2x190kg 1x2x210kg 5x3x170kg OHP 5x5x40kg Close grip Bench 1x5x67.5kg DB Bench 1x5x32.5kg DBs Leg press 1x20x160kg Close grip lat pulldowns 1x10x75kg The bad; It took 45 mins after my first warmup till I was doing 210kg. Totally not in the mood, I hate slow paced training. Lots of people sharing the one bar, no-one else going heavy so no urgency. Pressing strength was awful (including bench). Shoulder still uncomfortable during close grip bench. The good; 210kg for a double - with more in the tank! Leg press and lat pulldown strength pretty good considering I felt fucked.

Absolutely solid. Great form and amazing strength. And no belt!

Tue 13th December 2011 In for a recovery session; Front squat 5x10x50kg OHP 3x10x20kg Box jumps 4x10, unknown height, just under half my height so just under 3ft (worked upto that)