Chris' quest for muscle up glory

[jzpowahz]

looking shredded chris. Hm im gonna try cashews in my puddings/oats.

Thanks mate. On you're macros, you could easy :P

[jzpowahz]

I need to write down my thoughts before I change my mind again!

Feeling pretty good after RFL & making PB's on Monday for squat (160kg) and chinups (+60kg & 77.5kg BW)

Currently my left knee feels "ok" but sometimes just a bit weird. Not overly painful though while squatting or anything.

Left trap is still a bit tight after I strained it over a month ago deadlifting.

Right shoulder still farked as normal :P

Right elbow felt a little bit funny doing heavy weighted chins on Monday when I went a bit too high ie. bent elbow too far.

Left shoulder appears to be making a bit more noise too? Not painful though. Still doing all my rehab stuff.

After reading, http://www.t-nation.com/article-comm...jury_free_mass I got a bit scared I guess about being injured at an early age and was contemplating switching up some exercises.

I leave for Hawaii/America on the 23rd of May which is about 7 weeks away so wouldn't get a full PPP cycle in.

So I'm thinking: go for that 190kg DL on Friday or Saturday & stick to 75% or so for everything else as a bit of a deload. Then start Smolov squat program next week. (Just going to do the base 4 week cycle) Even though PPP has been working and I said I should stick with what is working I think given my time limits before holidays this would be better. And everyone raves about how effective/farkin' hard Smolov is. I think with a 160kg squat 1rm now I am ready for it.

One other thought I had was about possibly switching to sumo DL's. Now that my squat is 86% of my DL I think that is high and my DL is lacking. Used to be the other way around. And as they say Sumo is more suited for those with shorter limbs this may be the go for me being only 5'8". So I think I'll do some reading up on the Sumo DL form and have a crack at some lighter weight ones.

You'll notice that I haven't written anything about upper body exercises. Because of my shoulder I'm very limited but I will continue to do bent rows, lighter SOHP & DB bench & if I'm feeling up to it during Smolov I will continue with the PPP 150kg chin program of which I'm up to week 5. (last Monday's PR was 137.5kg)

So that is my plan of attack. Now have to stick to it

[anuragp122195]

seems like a smart approach. I like how organized you are with your thoughts.

[snrygo]

Thank me later

http://primallifter.com/comparing-su...nal-deadlifts/

[jzpowahz]

You awesome chefs are always on spread for me!

[jzpowahz]

4 April 2012

Woke up early this morning so I hit the foam roller & did some mobility work while finally getting around to watching the new season of Sons of Anarchy.

Weather was glorious today so I went down the beach at lunch time for a walk for an hour. Hit the jungle gym twice just for a single super set of:
front lever to 10 pullups to 10 inverted rows to 10 hanging leg raises. (FOREARM PUMP OF DOOM! :P)

EATS

more chicken tan tan men


cottage cheese, tuna & PB&CO heat is on


pb/chicken/bacon pizza & broccoli


pistachio sludge with all bran


Cals burnt: 2700
Cals intaken: 3067
317P/216C/100F

[jzpowahz]

5 April 2012

Woke up early again. Had to change the plugs in my car so I did that first thing then I wanted to try out this sumo deadlift stuff.

30x a few (pointless)
50x8
70x5
90x5
110x5
130x5

How's the form look? All I can say is I'm glad I've been doing SLDL's for a little while now. These hit the hammies and glutes HARD!

http://www.youtube.com/watch?v=6X3YW...1&feature=plcp

Afternoon workout

Deadlift
warmups
130x1
150x1
170x1
180x1
190x0 Mid shin again
170x3

Sumo
160x5
150x7
130x8

Good morning 50x10x3

I think the lack of DLing has affected my form. I'm positive I'm stronger than I was 3 months ago. My squat has gone from 150 to 160 in that time but DL is stuck at 185. I think I'm going to practice this sumo style a bit more as it does feel good.

On the 7th rep at 150 I think I aggravated my left trap again I iced it for about half an hour afterwards so hope that will help.

I've also made the decision to stop logging food on MFP starting Monday. I've logged for 4 years or so now so I should be fine :P I'm starting Smolov squats then too so will need the food!


EATS

OATS DAY!

apple/cinnamon proats with PB&CO CRS


savoury oats (PB&CO Heat is on, bacon, egg, onion & nutritional yeast)


berry/maple proats with raspberry ripple ice cream


Cookies & Creme oats with sf maple syrup & choc fudge pop tart


Cals burnt: 2800
Cals intaken: 3284
232P/376C/93F

[brendbro]

I'm no form expert on sumo deads but they look pretty fine to me - maybe your ass was coming up slightly is all I could note. and lol @ shirtless DL's

regarding tracking - I think we're both on the same wavelength, it's pretty scary trusting your instincts with food intake considering what it's led to in the past lol... I think what really clicked with me just recently (and in turn was the reason I've greatly diminished tracking) was that weight change occurs over time, not just overnight (I realise that is common sense but I'm sure you can understand that it can be a tough mental battle), so even if you happen to be eating too much it usually isn't very hard to spot before any serious damage is done, so long as you have a bit of common sense

btw where'd ya get the nutritional yeast from? and does it really taste like cheese???

[snrygo]

you spent FOREVER on your setup! make it fast (ie, set up your feet, grip, rip)

execition looked great! strong low back and PC there!

but sit down more as opposed to back like a conventional pull

basially push yourknees out and try to touch your nutsack to the bar.

[jzpowahz]

Brendbro: shirtless everything for me haha. Home gym, I do what I want!

all makes sense! A bit scary but I'm sure I'll be fine

Got nutritional yeast from Flannery's health food shop. I wouldn't say it tastes like cheese but it certainly has similar texture. I put 10g in with my oats and regular amount of water and when it would normally be slightly liquid and sludgy, it was dry as! Had to put in about another 100ml of water and cook again. Don't know what other uses I'll have for it yet though. Have to google it

snrygo: setup took ages cause I have to use straps at the moment as I have a pretty large hole in my hand :P Sit down more hey. hmm...I'll see how it feels I did read that you don't want to go too low as it's like the diff between doing a full squat and a 1/4 squat.

[JennLifts]

http://www.youtube.com/watch?v=Jra70JOBmLg

[jzpowahz]

helpful vid! My stance was no where near that wide and toe angle was more like 45deg if that. Will try again

[anuragp122195]

Form looked pretty good to me! I do conventional DL though. & I love how you had an entire day of oats. Damn, so many flavors you can go about with oats.

[snrygo]

You don't have to have a stupi wide stance you know. I do a 2/3 sumo pull as that's what I find works best for me. All about finding what you deem to be optimal.

[brendbro]

You don't have to have a stupi wide stance you know. I do a 2/3 sumo pull as that's what I find works best for me. All about finding what you deem to be optimal.

this. I used a 'semi' sumo stance when I sumo DL'd

p.s happy easter!

[JennLifts]

Eric gave me that link when I was learning them.
The day of oats! So proud!

Sending stuff sat!

[Shazriki]

You don't have to have a stupi wide stance you know. I do a 2/3 sumo pull as that's what I find works best for me. All about finding what you deem to be optimal.

x2 my back is also less upright than that guy in the video. The whole point of the sumo stance in my opinion is if you have trouble maintaining a proper back angle because of hamstring flexibility at the bottom of the lift, so you only need to go as wide as necessary to correct that.

[snrygo]

x2 my back is also less upright than that guy in the video. The whole point of the sumo stance in my opinion is if you have trouble maintaining a proper back angle because of hamstring flexibility at the bottom of the lift, so you only need to go as wide as necessary to correct that.

also body proportions

[jzpowahz]

Thanks for the input everyone. I will keep working on them lightly for technique practice while I do Smolov.

And thanks Jenn! You're the best!

7 April 2012

Went to mma in the morning and learnt a whole heap of crucifix submissions. Very spiritual :P Didn't hurt my shouler either! Just technique stuff.

Then went and hit the bag (without my right for 6 2min rounds) I LOVE this! It's been too long. Nothing like a solid leg kick!

Then went straight to parents and quickly jumped in their pool to cool off.

Then it was off on my CBR600RR up the hills. Was riding "fairly briskly" for about 2.5 hours with only one stop. This actually really takes it out of you!

I had to go to the fancy chocolate shop in Montville to get people some stuff. Also found some actual Kelloggs pop tarts! Never tried them before.

Came home & finally got around to eating. I think it was a 20ish hr fast. The following food was consumed in about 2hrs. The last one was a binge meal, whoops. I was planning on making some pb easter eggs for tomorrow & the bloody internet stopped working on my devices & couldn't get the recipe. I already had all the ingredients out so went to town a bit. Needless to say, choc fix is done!

*NOTE TO FUTURE SELF: Don't eat 3500cals in 2hrs!!!*

This was WAY excessive and put me in a food coma on the couch at 5:30pm! That has never happened before haha. So I called it a night & ended up getting 13hrs sleep last night! So feeling very refreshed now & am going to start Smolov week 1 workout 1 this morning

EATS

Pumpkin pancakes with maple sludge & iced mocha


money shot


PB&J rice cake (first time I've tried PB&J, good )


PB&CO DCD rice cake


PB&CO DCD banana


choc/cinnamon oats with mini reeces cup, hershey's mr good bar, white choc buttons, berries, DCD & choc fudge pop tart.


Cals burnt: 3200 est
Cals intaken: 3675
217P/409C/130F

[snrygo]

success man! i love biking! good luck with smolov right after today haha

[jzpowahz]

success man! i love biking! good luck with smolov right after today haha

well carbed up :P First week is relatively "easy", well compared to what is to come!

8 April 2012

Smolov 160kg week 1 workout A

squat
warmups 112x9x4

One arm row 32x15x5

DB Bench
17.5x15x2
22.5x15x3

SOHP 40x8x3

(some other random stuff I forget)

Then went on 1.5hr beach walk. Stopped at jungle gym 3 times for front lever ss with 10 pullups. Last front lever I did was close to 15 seconds I reckon!

Then Easter lunch at parents place. After lunch, got out the unicycle & got a PB of about 50m! I'm still not consistent though Getting there.

Then came home and devoured way too much chocolate. Had to get out of the house so went for another walk which was about 2hrs.

Fitbit tells me that I took 26300 steps today and travelled 14.3 miles

Last day of logging food for 3 weeks also so no more numbers

EATS

Easter lunch


not pictured: mass chocolate & choc protein bars that didn't last long :P

Cals burnt: 4114
Cals intaken: 4289
243P/375C/202F

[JennLifts]

Thanks for the input everyone. I will keep working on them lightly for technique practice while I do Smolov.

And thanks Jenn! You're the best!

7 April 2012

Went to mma in the morning and learnt a whole heap of crucifix submissions. Very spiritual :P Didn't hurt my shouler either! Just technique stuff.

Then went and hit the bag (without my right for 6 2min rounds) I LOVE this! It's been too long. Nothing like a solid leg kick!

Then went straight to parents and quickly jumped in their pool to cool off.

Then it was off on my CBR600RR up the hills. Was riding "fairly briskly" for about 2.5 hours with only one stop. This actually really takes it out of you!

I had to go to the fancy chocolate shop in Montville to get people some stuff. Also found some actual Kelloggs pop tarts! Never tried them before.

Came home & finally got around to eating. I think it was a 20ish hr fast. The following food was consumed in about 2hrs. The last one was a binge meal, whoops. I was planning on making some pb easter eggs for tomorrow & the bloody internet stopped working on my devices & couldn't get the recipe. I already had all the ingredients out so went to town a bit. Needless to say, choc fix is done!

*NOTE TO FUTURE SELF: Don't eat 3500cals in 2hrs!!!*

This was WAY excessive and put me in a food coma on the couch at 5:30pm! That has never happened before haha. So I called it a night & ended up getting 13hrs sleep last night! So feeling very refreshed now & am going to start Smolov week 1 workout 1 this morning

Foodbabyouch
hey, at least you did something about it.
Howd you like the poptart?? I've never had fudge!

[jzpowahz]

Foodbabyouch
hey, at least you did something about it.
Howd you like the poptart?? I've never had fudge!

This was actually an aussie branded one. Nature Valley I think it is. Very tasty! Would recommend.

I got choc & cookie dough kellogs pop tarts yesterday. Yet to try though.

[JennLifts]

This was actually an aussie branded one. Nature Valley I think it is. Very tasty! Would recommend.

I got choc & cookie dough kellogs pop tarts yesterday. Yet to try though.

Cookie dough is delish!
I didn't know nature valley was from there. We have their stuff sold here as well!

[jzpowahz]

Cookie dough is delish!
I didn't know nature valley was from there. We have their stuff sold here as well!

haha turns out I was incorrect. I had always thought they were Australian but no they just advertised very well to make me think that

[JennLifts]

haha turns out I was incorrect. I had always thought they were Australian but no they just advertised very well to make me think that

Well, in your defense, I didn't know they made anything resembling a poptart! I've only seen granola bars from them.

[jzpowahz]

haha. They call them "toaster pastries". Sounds like some sort of legal trademark thing. They're good though

[JennLifts]

haha. They call them "toaster pastries". Sounds like some sort of legal trademark thing. They're good though

LOL CHRIS. Nature's PATH hahaha. Yea, we have those

[jzpowahz]

THAT'S the one! Goldfish memory! haha

[JennLifts]

THAT'S the one! Goldfish memory! haha

haha, hey, it takes a village! You're still feeling a food coma :-)