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  1. #1
    Registered User chunkmo's Avatar
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    chunkmo - journey to lifting the heavy things

    Being nagged to put up a log so here we are. Recently decided to compete in powerlifting - got my first comp coming up in 2 weeks. Running a 531/PHAT hybrid program at the moment

    Currently 69kg. 1RM's are 85kg bench, 122.5kg squat, 170kg deadlift
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  2. #2
    járn ok steinn klaery's Avatar
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    In.

    Signed nagger.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  3. #3
    Registered User chunkmo's Avatar
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    Deadlift day!

    Deadlifts:
    100kg (225lb) x 5
    112.5kg (248lb) x 5
    130kg (286lb) x 5

    Squat:
    100kg (225lb) 5x5
    100kg (225lb) 3x3
    80kg (175lb) x 5
    60kg (135lb) x 8

    RDL's
    60kg (135lb) 5x5

    Deficit deadlifts
    60kg (135lb) 5x5

    Dumbell lunges
    16kg (35lb) dumbells each hand 5x8

    Hamstring curl machine
    44kg (97lb) 5x8

    And of your viewing pleasure, finally nailed 100kg (225lb) 5x5. This was my last set

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  4. #4
    járn ok steinn klaery's Avatar
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    Nice work on the squats brosef!
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  5. #5
    járn ok steinn klaery's Avatar
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    Hey also your youtube vid is private. Fix yo self!
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  6. #6
    Registered User chunkmo's Avatar
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    Fixed the youtubes. Got my OHP requirements out of the way then decided to smash shoulders with volume

    OHP
    42.5kg (93.5lb) x 5
    47.5kg (105lb) x 3
    52.5kg (116lb) x 6
    55kg (121lb) x 2
    60kg (132lb) x 2 (push press)

    Barbell rows
    40kg (88lb) x 20
    45kg (100lb) x 20
    50kg (110lb) x 20
    55kg (121lb) x 20
    60kg (132lb) x 12
    30kg (66lb) x 25
    30kg (66lb) x 25

    Barbell bench
    40kg (88lb) x 20
    45kg (100lb) x 15
    50kg (110lb) x 10
    55kg (121lb) x 5

    Pull ups
    BW x 8
    BW x 8
    BW +10kg (22lb) x 8
    BW +20kg (45lb) x 5
    BW x 10
    BW x 10
    BW x 5 (slow negatives)
    BW x 5 (slow negatives)

    Dumbell rear delt flyes
    9kg (20lb) x 15
    9kg (20lb) x 15
    7kg (15.5lb) x 15
    7kg (15.5lb) x 15

    Dumbell lateral delt raises
    10kg (22lb) x 12
    10kg (22lb) x 12

    Dumbell shoulder press
    10kg (22lb) x 20
    10kg (22lb) x 20
    10kg (22lb) x 20
    10kg (22lb) x 20
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  7. #7
    Registered User chunkmo's Avatar
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    Squats yesterday

    Training with some uni buddies today and had to leave early, so I didn't get a full workout in

    60kg (135lb) x 5 (warmup)
    80kg (176lb)x 5
    90kg (198lb) x 3
    105kg (231lb) x 5
    110kg (242lb) x 1
    110kg (242lb) x 1 (531 says I was supposed to stop here but i kept going because YOLO)
    115kg (254lb) x 1
    120kg (265lb) x 1
    125kg (275lb) x 1 (PR)
    80kg (176lb) x 10
    60kg (135lb) x 10
    60kg (135lb) x 10

    -----

    Bench today

    Barbell Bench
    52.5kg (116lb) x 5
    60kg (135lb) x 3
    67.5kg (149lb) x 5
    70kg (154lb) x 2 (was supposed to do 2 singles. oops)
    75kg (165lb) x 1
    80kg (176lb) x 1

    Dumbell press
    28kg (62lb) x 8
    30kg (66lb) x 8
    32kg (70lb) x 8
    34kg (75lb) x 5

    Dumbell flyes
    8kg (18lb) x 8
    9kg (20lb) x 8
    10kg (22lb) x 8
    11kg (24lb) x 8
    12kg (26lb) x 8

    Dumbell pullover
    22kg (49lb) x 8
    24kg (53lb)x 8
    26kg (57lb) x 8
    28kg (62lb) x 8

    Cable flyes
    7.5kg (16lb) x 20
    10kg (22lb) x 10
    12.5kg (28lb) x 8
    15kg (33lb) x 4
    7.5kg (16lb) x 10

    Overhead tricep dumbbell extension
    14kg (31lb) x 20
    16kg (35lb)x 10
    18kg (40lb)x 8
    20kg (45lb)x 6
    22kg (48lb)x 8
    18kg (40lb)x 10

    Supinating Bicep curls
    12kg (26lb) x 20
    14kg (31lb) x 10
    16kg (35lb) x 8
    18kg (40lb) x 4
    12kg (26lb) x 10

    Hanging leg raises
    BW x 12
    BW x 12
    BW x 12
    BW x 12

    Too much volume? I dunno. I've always trained like this and it seems to work for me
    Last edited by chunkmo; 01-08-2013 at 08:47 PM. Reason: Added lb
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  8. #8
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Linked from the naggers log

    Subbed. Holy volume.
    New log for 2014 http://forum.bodybuilding.com/showthread.php?t=159623071&p=1194321291

    Becoming Mohammed I'm Ard Bruce Lee


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  9. #9
    járn ok steinn klaery's Avatar
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    You said yolo.... negged
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  10. #10
    Registered User chunkmo's Avatar
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    Originally Posted by klaery View Post
    You said yolo.... negged
    u mad?

    Had a bit of an impromptu sesh today. Thought i'd test my openers for next weeks comp. My back was fried from deadlifts 2 days ago so I didn't go as hard as i'd want to but i still got the numbers i wanted.

    Deadlift:
    60kg (135lb) x 5
    100kg (225lb) x 3
    140kg (315lb) x 1
    160kg (352lb) x 1

    Squat
    60kg (135lb) x 5
    60kg (135lb) x 5
    100kg (225lb) x 3
    120kg (265lb) x 1
    120kg (265lb) x 1

    I'm thinking i'll open on 160kg deadlift, 120kg squat and 75kg bench. Then i'll go for my current PR's. Hoping to end on 180kg dead, 130kg squat and 90kg bench.
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  11. #11
    Registered User chunkmo's Avatar
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    Going a little lighter this week heading into the comp. Probably wont post much until afterwards.

    Squats
    60kg (135lb) x 5 (warmup)
    100kg (225lb) 5 x 5
    100kg (225lb) 3 x 3
    60kg (135lb) 5 x 5 (paused at the bottom)

    Pullups
    BW 8 x 5

    Walking Lunges
    20kg barbell 2x length of gym
    10kg dumbells 4x length of gym
    BW 4x length of gym

    Pullups (again)
    BW 8 x 5

    Treadmill
    15min walk @ 6.2kph
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  12. #12
    Registered User chunkmo's Avatar
    Join Date: Jun 2011
    Location: Brisbane, QLD, Australia
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    There was a thread on the misc seeing how many pullups you could do. Thought i'd give it a shot, then worked some shoulders and abs



    Pullups:
    BW x 8 (warmup)
    BW + 20kg(45lb) x 11
    BW + 20kg(45lb) x 8
    BW + 20kg(45lb) x 8
    BW + 20kg(45lb) x 5
    BW + 10kg(22lb) x 10
    BW + 10kg(22lb) x 8
    BW + 10kg(22lb) x 5
    BW x 8
    BW x 8
    BW x 5
    BW x 5

    OHP:
    40kg (88lb) x 8
    42.5kg (94lb) x 8
    45kg (99lb) x 8
    47.5 (105lb) x 5
    50kg (110lb) x 5

    Dumbell Shoulder Press
    20kg (45lb) 5x8

    Hanging leg crunches
    BW 5x12
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  13. #13
    járn ok steinn klaery's Avatar
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    Nice first comp yesterday brosef I'll get off my lazy posterior and put the photos up here a little later today. To others reading I'll let chunky tell you how it went
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  14. #14
    Registered User chunkmo's Avatar
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    Originally Posted by klaery View Post
    Nice first comp yesterday brosef I'll get off my lazy posterior and put the photos up here a little later today. To others reading I'll let chunky tell you how it went
    Went good

    Weighed in at 69.7kg (152lb) so i was placed in the 74kg (163lb) division. Final lifts were:
    130kg (286lb) squat
    85kg (187lb) bench
    175kg (386lb) deadlift

    On the day it was announced that I came first, but the results online say I came second so i'm not exactly sure... But i'm pretty happy with the lifts i did, considering it was my first comp. Now we've just gotta wait for klaery to put up the pics :P
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  15. #15
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Originally Posted by chunkmo View Post
    Went good

    Weighed in at 69.7kg (152lb) so i was placed in the 74kg (163lb) division. Final lifts were:
    130kg (286lb) squat
    85kg (187lb) bench
    175kg (386lb) deadlift

    On the day it was announced that I came first, but the results online say I came second so i'm not exactly sure... But i'm pretty happy with the lifts i did, considering it was my first comp. Now we've just gotta wait for klaery to put up the pics :P
    Nice lifts in your meet. The deadlift is pretty impressive. Gonna enter my 1st one in the 83kg class in April. Any tips?
    New log for 2014 http://forum.bodybuilding.com/showthread.php?t=159623071&p=1194321291

    Becoming Mohammed I'm Ard Bruce Lee


    Race to 5x180kg deadlift with fittofattofit
    Race to 3x5x70kg press with harryboyo
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  16. #16
    Registered User chunkmo's Avatar
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    Originally Posted by GinjaNinja85 View Post
    Nice lifts in your meet. The deadlift is pretty impressive. Gonna enter my 1st one in the 83kg class in April. Any tips?
    Thanks man One thing that really helped out my deadlift was using chalk regularly. Before that i'd always be scared of pulling heavy weights since it would slide out of my hands before i could lock out. Other than that, try figure out where you stall (off the ground/at the top/grip etc.) and do some exercises to emphasize that portion of the lift. Ie deficit deadlifts, rack pulls, hip thrusts, farmers walks.. Maybe add chains/bands if you have access to them (adds resistance to different portions of the lift). Would probably help to record your lifts as well so you can see where your form breaks down (ie back rounding, hip drive etc). Hope that helps!
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  17. #17
    járn ok steinn klaery's Avatar
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    Pics as requested.

    All are of your heaviest lifts on the day.





    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  18. #18
    Registered User chunkmo's Avatar
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    Thanks klaery!

    I've been training too often and not recovering as fast as usual - I'm starting to notice my lifts dropping. Should probably take this weekend off.

    Tuesday:

    Deadlift
    60kg (135lb) x5
    100kg (225lb) x5
    140kg (315lb) 3x5
    160kg (352lb) x 2

    RDL
    60kg (135lb) 5x5

    Barbell rows
    40kg (88lb) x 8
    50kg (110lb) x 8
    60kg (135lb) x 8
    60kg (135lb) x 8

    Supinating Dumbell curls
    12kg (26lb) 5x8
    15kg (33lb) 2x8

    Concentration curls
    10kg (22lb) 5x8

    ---
    Today:

    Bench
    40kg (88lb) x 8 warmup
    60kg (135lb) x 5
    70kg (154lb) x 5
    80kg (176lb) x 1
    80kg (176lb) x 1
    60kg (135lb) x 10
    60kg (135lb) x 8

    OHP
    40kg (88lb) x 8
    40kg (88lb) x 5
    40kg (88lb) x 5

    Dumbell shoulder press
    20kg (45lb) 5x8

    Incline bench
    40kg (88lb) 5x5

    Dumbbell pullover
    18kg (40lb) 5x8
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  19. #19
    Registered User chunkmo's Avatar
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    Trained with Klaery on Friday and decided to follow along with his Texas Method 5RM intensity day...

    Squat
    60kg (135lb) x5
    100kg (225lb) x3
    110kg (242lb) x5 (was too easy, so upped the weight and tried again)
    115kg (254lb) x5

    Bench
    60kg (135lb) x5
    70kg (154lb) x3
    75kg (165lb) x5

    Deadlift
    60kg (135lb) x5
    100kg (225lb) x3
    140kg (315lb) x3
    150kg (330lb) x3
    140kg (315lb) x5

    Pullups
    BW + 20kg (45lb) 5x5
    BW x 10
    BW x 8
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  20. #20
    Registered User chunkmo's Avatar
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    Forgot that today was a public holiday. Got to the gym and found out I only had 20 minutes to lift before they closed early! This is what i managed to squeeze in:

    OHP
    40kg (88lb) x5
    45kg (100lb) x5
    50kg (110lb) x6

    Barbell rows
    40kg (88lb) x20
    50kg (110lb) x20
    60kg (135lb) x10
    70kg (154lb) x8

    Db shoulder press
    24kg (53lb) x8
    24kg (53lb) x8
    24kg (53lb) x8
    24kg (53lb) x6
    24kg (53lb) x5
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  21. #21
    Registered User chunkmo's Avatar
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    Was heading to the gym when suddenly:



    Looks like i'll be staying home for a few days...
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  22. #22
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    Im guessing thats a pic of a flooded road... Though I can't see it here at work. I can see the pics I posted up the other day though. What image hosting you use brosef?
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  23. #23
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    Originally Posted by klaery View Post
    Im guessing thats a pic of a flooded road... Though I can't see it here at work. I can see the pics I posted up the other day though. What image hosting you use brosef?
    Yep flooded road. All exits are cut off :\

    I'm using imgur... pretty standard image host
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  24. #24
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    Originally Posted by chunkmo View Post
    Yep flooded road. All exits are cut off :\

    I'm using imgur... pretty standard image host
    Cliffs:
    sadfaced chunky
    Photobucket superior to imgur... if you work in government.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
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  25. #25
    Registered User chunkmo's Avatar
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    Had another intensity sesh with Klaery yesterday

    Squats
    60kg (135lb) x 5
    100kg (225lb) x 3
    110kg (242lb) x 2
    117.5kg (259lb) x 5 PB!

    Bench
    60kg (135lb) x 5
    70kg (154lb) x 3
    77.5kg (170lb) x 5

    Deadlift
    60kg (135lb) x 5
    100kg (225lb) x 3
    140kg (315lb) x 1
    155kg (342lb) x 3
    100kg (225lb) x 5

    Pullups
    BW x 5
    BW + 20kg (45lb) 5 x 5
    BW x 8
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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  26. #26
    Registered User chunkmo's Avatar
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    Deadlifts
    60kg (135lb) x 5
    100kg (225lb) x 5
    140kg (315lb) 5 x 5 - surprised myself at how easy this was

    Bench
    60kg (135lb) 5 x 5 - was a bit tired from deads so i went light

    Hanging Leg Raises
    BW 12 x 5

    Towards the end of the deadlifts when I was fatiguing, I noticed that my right glutes/hams started becoming more dominant. Should I do any single sided exercises to try even it out, or just focus on firing the left side more?
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  27. #27
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    Originally Posted by chunkmo View Post
    Deadlifts
    60kg (135lb) x 5
    100kg (225lb) x 5
    140kg (315lb) 5 x 5 - surprised myself at how easy this was

    Bench
    60kg (135lb) 5 x 5 - was a bit tired from deads so i went light

    Hanging Leg Raises
    BW 12 x 5

    Towards the end of the deadlifts when I was fatiguing, I noticed that my right glutes/hams started becoming more dominant. Should I do any single sided exercises to try even it out, or just focus on firing the left side more?
    Should have stuck to the texas method plan! Doesn't require volume for deads because you squat 3 times a week and it gets its development through the intensity day peaking. How you going to fit your squat in for a nice peak/improvement on intensity day on sat? Don't worry about the one sided dominance. It will work itself out.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
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    In!!

    Far out! Where was the flooded road man?
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

    Sponsored by nutrition warehouse. www.nutritionwarehouse.com.au
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  29. #29
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    Originally Posted by klaery View Post
    Should have stuck to the texas method plan! Doesn't require volume for deads because you squat 3 times a week and it gets its development through the intensity day peaking. How you going to fit your squat in for a nice peak/improvement on intensity day on sat? Don't worry about the one sided dominance. It will work itself out.
    I was just itching for some deads cause of that comp haha. You know how I recover... I'll still fit it in


    Originally Posted by Tom Bro View Post
    In!!

    Far out! Where was the flooded road man?
    Welcome!
    That particular picture was at Henderson Creek near Jimboomba, but there were flooded roads everywhere. Within 10km of my place, about 6 (main) roads were unpassable from the floods! I couldn't leave the house for 2 days haha
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  30. #30
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    5RM day

    Squats
    60kg (135lb) x 5
    100kg (225lb) x 3
    120kg (265lb) x 4 - Didn't get the 5 i was after
    120kg (265lb) x 2

    Bench
    60kg (135lb) x 5
    70kg (154lb) x 3
    77.5kg (170lb) x 5

    Deads
    60kg (135lb) x 5
    100kg (225lb) x 5
    140kg (315lb) x 1
    155kg (341lb) x 5

    Bench slow negatives at 110%
    90kg (198lb) 3 x 3

    Pullups
    BW + 20kg (45lb) 5 x 5
    BW + 10kg (22lb) 3 x 8

    Wasn't happy with my performance today. I should have got the 120kg x 5 squats but my mind wasn't into it.
    Yes I lift. Srs. Training log: http://forum.bodybuilding.com/showthread.php?t=150859803&page=2
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