Chris' quest for muscle up glory

[lakergreat1]

made them last night.. put in the freezer overnight.. AMAZING this morning.

Best is to eat them right out of the freezer, because after they are thawed they aren't as tasty.

[jzpowahz]

I've got to make some more today to take for Keola's powerlifting comp tomorrow. BTW I'll be spotting & loading at the comp. My first time. Should be fun and I hope I don't stuff it up at all.

5 December 2012
morning weight 81.4kg

Rest day

Was going to go and do some KB training with a guy who competes but was feeling a bit lethargic so I went for a nice walk down the beach instead. Had to stop at the jungle gym as I always do though. Practiced some L sit to lever to L sit, few muscle ups, assisted one arm chins, human flags and on the bench dip bars forward and backward leg movements? (great core exercise)

Remade those protein bars with the following. Check dem macros DAMN tasty!



EATS

bulgogi chicken thigh salad


overnight choc/peanut/maple proats with banana and sf maple syrup


orange/maple chicken and pumpkin salad


Cals 3721
384P/376C/75F

[brendbro]

is that a capo comp?

[jzpowahz]

Nope, PTC Brisbane Pretty & Powerful, females only comp. Should be fun

Keola is aiming for 95kg squat, 50kg bench and 120-125kg deadlift in the under 60kg class.

BTW some entertainment re this comp here haha https://www.facebook.com/StrongmanGo...00294003411976

[brendbro]

Nope, PTC Brisbane Pretty & Powerful, females only comp. Should be fun

Keola is aiming for 95kg squat, 50kg bench and 120-125kg deadlift in the under 60kg class.

BTW some entertainment re this comp here haha https://www.facebook.com/StrongmanGo...00294003411976

jesus christ 470+ comments. i gather she is trolling or something?

[jzpowahz]

jesus christ 470+ comments. i gather she is trolling or something?

I thought it was a troll for about half of it but there is confirmation that this lady has turned up and trained at a gym at the gold coast. I REALLY hope she turns up tomorrow haha. Tara is crazy strong and will destroy her. I think her numbers are 125/65/145 at 67.5kg. Pulled 185 in a deadlift suit!

[jzpowahz]

Weekend was awesome. Keola went in the Pretty & Powerful PL comp and went 82.5/42.5/115 coming 2nd in the under 60kg class. Got red lit for depth on 87.5kg squat and butt off bench at 47.5kg for bench. I think the lower carbs didn't suit her that well so will learn from this for future comps. (off PB's a little) Max DL http://www.youtube.com/watch?v=6EMTSiBA6JQ

We are going to have our own little PL comp at the garage gym next Sunday to see how we all go. But want to see how Keola goes with a slightly higher carb intake also. I doubt I'll be pushing it too hard being that I've only just got back into heavy stuff again but will see how I feel on the day. (just for people who train with me)

I was doing the spotting/loading at the comp too which was good fun. Saved a few ladies lives :P Also, front squatted up to 80x5 because I couldn't go to PTC and do nothing haha.

Sunday, watched UFC, watched Pacman vs JMM fight. (AWESOME!) And then got inspired and did 8x3min rounds on the heavy bag in the heat and went for a nice beach walk for 90mins. Did a few muscle ups and levers as always.




Recent EATS

Elvis Oats with icecream


Mexican cauli/bacon egg white scramble


choc/pb muffin with pb/icecream

[brendbro]

good on her for that deadlift, strong as hell!

any idea what numbers you'll aim for next week?


good old elvis oats. haven't done them in yonks

[jzpowahz]

good on her for that deadlift, strong as hell!

any idea what numbers you'll aim for next week?


good old elvis oats. haven't done them in yonks

She is VERY good at grinding out deadlifts haha.

Elvis oats were post comp feasting! Favourite!

I think I'll probably open with 150-160/85/185-190. Just depends how my back feels doing my regular sets this week. All my squats are very slow at the moment and are closer to pause squats. Still getting over the mental thing. I don't "think" I'll need to go much higher than that but if Keola starts smashing some big numbers then I might have to do the glossbrenner calcs to make sure I beat her hehe. We've got about 10 of us lifting including Keola's pole dancing instructor to answer the age old question "can pole dancers lift heavy ****?" Seriously, though this lady is strong. Can do human flags and ****, very impressive.

[snrygo]

that's a ridic dead especially for her weight class!

[jzpowahz]

that's a ridic dead especially for her weight class!

That is definitely her choice lift. She's done 120kg from a 2.5" deficit before and I'm pretty sure she has a 125kg regular in her as is. Very strong and determined. Already got the 2013 goals sorted. Heading towards 300kg total (and possibly a figure competition)

[jzpowahz]

10 December 2012
morning weight 82.5kg (solid carb up yesterday 550ish grams )


lunch time session in the heat was tough. (all deadlifts are deficit)

These power shrugs are a killer. Nothing is hitting my upper back like these. Deadlifts all felt good on the back but a little bit tough. Shouldn't be. Total gym time was about 2hrs as there was a domino's meeting at my house so I just did some heavy bag work and some random 16kg KB stuff as well.

Also, had my first work experience session at PTC with Scott. Was great and learnt some new stuff. Went through with a new client who wanted some technique refinement. And then 2 other people randomly came in who were friends of another guy there. A girl who has never lifted in her life and had pretty damn good form straight away and her BF who had done a little bit but was after lots of technique pointers. Was great fun working with them and seeing how Scott teaches the cues and explains things. I need to get better at explaining things succinctly I think.

EATS

japanese chicken curry & rice


Cals 2496
275P/222C/48F

[jzpowahz]

11 December 2012
morning weight 81.6kg


Trained my Mum tonight as well. All of my stuff was pretty easy. Dead triceps by the end. Traps (all the way down my back not just up near the neck) are crazy tight after those power shrugs on Monday.

Mum DLed 70kgx5x5, bench 36kgx8x3 and switched to bb back squat (to a box) for the first time. Whooping ass I told her she should train up for the next all girls comp in 6 months.

Merry Xmas (not lean enough for a xmas tree at the moment though )


pre WO foam rolling with Pudding and Sago



EATS

roo snag/egg/salad/ginger lime wraps


oreo cheesecake


Cals 3200
331P/274/74F

[snrygo]

your back is IMMENSEEEEE

[jzpowahz]

your back is IMMENSEEEEE

Thanks mate And when I failed my last deadlift it was at the knees. Need stronger back! I'd put it down to lots of pullups, levers, rows and deadlifts.

[jzpowahz]

13 December 2012
morning weight 81.6kg

Yesterday

Just went for a walk down the beach for an hour and did some shopping. Was crazy windy today and massive surf which is nice and scenic.

Stopped at the jungle gym on the way there and did my normal stuff. (assisted OAC, muscle ups etc.) I was very happy that I was able to do an L-sit to lever to muscle up. First time. Did a few human flags too, felt good.

Did my shopping and then went back to jungle gym weighing in at 89kg with all my shopping I did assisted OACx3 per arm, 5 levers and 7 L sit pullups. Was quite happy with that

Today

just a bit of a stuff around workout as I was busy in & out all day and cleaning and stuff as my sister and Woody have been crazy busy at work.

EATS

sweet praprika bacon/egg white scramble salad


fail cauli bread (added caramel & cinnamon =winner)


bulgogi beef


hoisin chicken salad


chicken stirfry


choc whey cake


and a whoop ass bowl of CnC fluff that I didn't bother to get a pic of

Cals 1503
208P/110C/23F

[jzpowahz]

14 December 2012
morning weight 81.6kg



happy with this one
http://www.youtube.com/watch?v=8-BUrkIj9VA

Saturday
what a day. First up, went to a seminar on bodybuilding coaching and I'm going ahead with it. Basically, I want to see how some of the top coaches do it and I think going through the whole process will be a great experience and asset to my own coaching abilities. They are happy to accomodate my powerlifting and other stuff I do also. They did some body assessment stuff and looking at bringing up my upper chest, anterior and posterior delts and lower back. (I had noticed that my back seems underdeveloped down lower and this may have contributed to the injury). In any case, I would like to strengthen it for powerlifting anyway. So yeah, big changes Signed up for 12months of coaching so I'll check the different federations calenders and see where I should be aiming for. I'm sure they will let me know if I'd be ready for a show within a year though. More details to come in the coming weeks. This is their FB page http://www.facebook.com/itswithinyou?ref=ts&fref=ts

Then in the afternoon, I went and watched a strongman comp in Beerwah. Was bloody good! They had a truck pull, log press (90-110kg), farmers walks (200-240kg for 40m) and tyre flip medley and a deadlift comp.

One guy in the under 90kg class pulled 275kg and a big fella pulled 300kg with a broken bar! (the sleeves cracked)

Now I'm sorting out excel stuff & music playlist for the Atarashii Garage Gym friendly powerlifting comp tomorrow. Dress up is encourage so should have some cool pics

EATS

peanut/mocha proats with banana, berries, whipped PB and sf maple syrup


mega sweet praprika scrambled egg/stirfry thing


Cals (Friday) 3858
308P/433C/95F

[jzpowahz]

16 December 2012
morning weight 81.1kg

I ran a little powerlifting comp for me and my friends that train with me in the garage gym today. Was mad fun! First time lifting heavy for me since I strained my SI joint a few months back too. Also, first 100kg paused bench I've done as I'm only just getting back into bb bench after a shoulder injury. (not exercise related)



Heaps of PB's today. Woody pulling 150kg (2.5x bw), my sister Monique pulling 100kg and Muzz equalling PB for squat and bench and 5kg pb to 190kg all while hungover as ****. haha He's got some stamina that kid :P My mum Joanne is 4'11" and has been training with me once a week for about 3 months now, pulled 90kg. So proud

My 197.5 was a mis load and I had 7.5kg more on one side. WHOOPS! Failed 210kg My best one was the 170kg squat which was a real grinder. Heaviest I've lifted at home. And also my first ever paused 100kg bench. Great day!

Will have some pics and vids soon. There were a few good costumes

EATS
not pictured: whole domino's pizza post lifting comp

elvis oats


pumpkin/PB&CO heat is on oats with banana



Cals 4834
271P/609C/141F

[jzpowahz]

17 December 2012
morning weight 82.5kg

Was going to be a rest day but I got inspired after watching UFC and went and hit the bag for 8 rounds. Here is my last round. Well stuffed by this stage haha

http://www.youtube.com/watch?v=Iyc0Y...Ixr3sA&index=1






EATS

bulgogi chicken salad


bulgogi chicken, kimchi & cauliflower


CnC protein fluff


Cals 2095
242P/214C/27F

[snrygo]

jokes as shyt, cuz

[jzpowahz]

jokes as shyt, cuz

I must be getting old. I have no idea what you mean haha.

[snrygo]

I must be getting old. I have no idea what you mean haha.

your outfits are jokes

[brendbro]

saw the pics on FB man, great job! lol what a bloody awesome way to have a PL comp

strong squat and bench, especially awesome to see the bench after the shoulder issues.

[jzpowahz]

your outfits are jokes

True dat! We had a few xmas ones and a few randoms. I love anything dress up. Dress up + PL comp = WINNING

saw the pics on FB man, great job! lol what a bloody awesome way to have a PL comp

strong squat and bench, especially awesome to see the bench after the shoulder issues.

Thanks a lot mate. It really was a good day. Only 2 of the people who I train with couldn't make it but it was getting hard enough with the organisation of it all.

And yeah, very happy with the 100kg bench finally Will be going to PTC Brisbane for NYE 1rm testing session. Hoping to get that 210kg then. And I'm edging a bit closer to the 500kg total.

[jzpowahz]

18 December 2012
morning weight 80.8kg



(there was a 5th set of Pendlay rows at 75x9)

Been doing this http://www.myfitnesspal.com/topics/s...ness-challenge

Was up to Day 9 but because of PL comp had to play catch up on 4 days haha. Was a bloody good session. PB's on bench and SOHP for 6 reps. RDL's were done from an additional 4" deficit for full ROM. (yes, can already feel it this morning :P) Chins were nuetral grip as my elbow was feeling a bit tight.

And I decided to skip squats and do more rows because my ankle was feeling a bit funny.

EATS

maple/sriracha chicken salad


mango protein icecream


CnC proats with banana & sultanas



Cals 3432
235P/403C/98F

[jzpowahz]

20 December 2012
morning weight 81.7kg





During warmups for DL I got to 110kg and form was good but I just felt a little bit funny in lower back so I decided to switch to sumo seeing as how it's more like a squat and I'm not having any issues at all squatting. Last set is here
http://www.youtube.com/watch?v=AJZ12icWfTg

oh and I moved about 50 cartons of soft drink into the garage

Been doing this http://www.myfitnesspal.com/topics/s...ness-challenge

Changed bench to incline weighted pushups with bent hips (half way to HSPU) And switched one set of rows to 5 sets of power shrugs

Plan nutritionally is UD2 style "week" with 5 low days starting today and then refeed on xmas

EATS

bacon veggie hoisin stirfry 320 cals


Cals 1670
257P/95C/23F

[jzpowahz]

22 December 2012
morning weight 81.4kg



http://www.youtube.com/watch?v=APjJy6QJ-d0

Great full body session! Was very happy with how the bench and deadlifts went.

Been doing this http://www.myfitnesspal.com/topics/s...ness-challenge


EATS

jalapeno stuffed kanga bangas with peri peri sauce & veggies/eggs


peanut/cinnamon oats with banana, PB & caramel sauce


Cals 2832
216P/280C/92F

[Shazriki]

Haha, what happened to the UD2 setup then?

[MrCarl.]

Food and training is amazing as always in this thread Have you been able to keep the BF% after the cut? I see you are maintaining your weight pretty well within 81kg range with UD2. What is your avg. intake if you know. I see you are having 1600kcalish on low days and 4k+ on high, me like.

[jzpowahz]

Ceased it shaz :-P haha. After 2 hour training sessions lately i need my carbs! And upon going to the beachtoday i realised I'm still leaner than 99% of people anyway so just going to enjoy whatever comes my watt over the holidays :-)

Food and training is amazing as always in this thread Have you been able to keep the BF% after the cut? I see you are maintaining your weight pretty well within 81kg range with UD2. What is your avg. intake if you know. I see you are having 1600kcalish on low days and 4k+ on high, me like.

Thanks mate. If say I'm around 10% bf now which km happy with. I'd say the plan will be to continue with slow bulk into the new year. Avg intake 2 weeks ago was 3700, last week lost a little but basically maintained at 3200. I think my body likes low 80s. Makes it so much harder for bar stuff though!