chunkmo - journey to lifting the heavy things

[chunkmo]

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

[klaery]

In.

Signed nagger.

[chunkmo]

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

[klaery]

Nice work on the squats brosef!

[klaery]

Hey also your youtube vid is private. Fix yo self!

[chunkmo]

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

[chunkmo]

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

[GinjaNinja85]

Linked from the naggers log

Subbed. Holy volume.

[klaery]

You said yolo.... negged

[chunkmo]

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.

[chunkmo]

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

[chunkmo]

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

[klaery]

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

[chunkmo]

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

[GinjaNinja85]

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?

[chunkmo]

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!

[klaery]

Pics as requested.

All are of your heaviest lifts on the day.

[chunkmo]

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

[chunkmo]

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

[chunkmo]

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

[chunkmo]

Was heading to the gym when suddenly:



Looks like i'll be staying home for a few days...

[klaery]

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?

[chunkmo]

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

[klaery]

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.

[chunkmo]

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

[chunkmo]

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?

[klaery]

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.

[Tom Bro]

In!!

Far out! Where was the flooded road man?

[chunkmo]

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

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

[chunkmo]

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.