Chris' quest for muscle up glory

[jzpowahz]

12/10/13
BW 85.7kg

This morning I was invited to BJJ grading. 1.5hrs or so of rolling. Was great fun. I told everyone I had a DL comp the next day so would be going also and all obliged except for one smart ass 18 year old kid. I was just moving nice and slowly and doing my thing and he was jumping all around the place with some serious intensity. I got him in a kimura first up and I thought that would slow him down a bit but I think it made him angry and he went for a power double takedown straight up. It was at this point that I realised, squats and deads give you some pretty serious hip strength :P Sprawled, swept, side control to mount, grabbed and arm and went for arm bar, he rolled with it and tried to yank it out and I went belly down and finished it. Straight up after that I take him down with a power double with ease and then had a little knee ride action hehe. Fun stuff :P 2 guys were going for blue belts too so I got to roll them in there marathon 30ish minute straight rolling session. I got an Americana from half guard on him and then he caught me in a triange from guard with a few seconds left. Sneaky little bugger haha

setting up triangle/arm bar combo


he had nothing hehe




Then after that, I met with Nugget, Mel, Kerrie & Kee and hiked Mt Coolum. (only little)



Had a massage after that and my massage guy said he could play the bass guitar on my hip flexors. I can't imagine how tight they'd be if I didn't stretch them at least 3x a day!

Cals 4000

13/10/13
BW 86kg

Headed to fitness expo for exhibition deadlift comp. I thought there would be at least 10 guys in the comp but there was only 4. Scott & Matt from PTC & Jason a 140kg strongman. I was feeling pretty good in warmups and 210x2 was easy as, 220x1 was easy too. Opened on 230 and not very difficult. Went to 240 next and just didn't feel tight and was lacking leg drive, missed it at mid shin twice. Serves me right for doing so much stuff the day before. It was only for fun though. Kee pulled 130kg sumo easily too. This girl from Cairns showed all the guys up though as she pulled 180kg at 80kg BW. Farkin' ridiculous! So I ended up coming 4th as the others went 280,275 and 245 for Scott, Matt & Jason respectively. Oh well, good fun.

Checked out the rest of the stuff and then headed back home. Went for a nice beach walk as well to loosen up.




Kee had a go and bench for reps. WORST LIFTOUT EVER! As you can see she couldn't reach it and one guy had dropped his side and the other guy hadn't. There were no collars used and at that angle I actually thought the weights were going to slide off haha.


Cals 5200ish

2 official end of CBL experiment pics

[jzpowahz]

EATS

satay omelette


pumpkin butter baked chicken and veg


satay chicken stirfry


chipotle barrimundi tacos


panna cotta, tiramisu & nutella froyo plus toppings


choc proats with pb pop tart, banana and pb cookie dough bites


mexican roo/bacon egg burgers

[jzpowahz]

Measurements for the month of CBL changes

weight 86.2kg to a carb loaded 87.7kg this morning but was 86kg the day before so basically same weight.

Calipers (using pro ones now, not plastic ones)
chest 4.8-4.7mm down .1mm
abs 12mm to 10mm down 2mm ???
thigh 5-6mm up 1mm

Chest 100.3cm to 102.5cm up 2.2cm
Waist 82.5cm to 84.5cm up 2cm
Hips 101cm to 102.5cm up 1.5cm
Bicep L33.5 to 34cm, R31.5 to 31.5cm Left up .5cm (most likely measurement error)
Formarm 30.5cm to 30.5cm
Thigh 60/61 stayed the same
Calves 40cm stayed the same

[BeeQue]

just joined in on log, mirin ur recipes on dropbox

[jzpowahz]

just joined in on log, mirin ur recipes on dropbox

thanks a lot mate I do love to cook.

Love the PL + MMA combo too.

[Dane91]

Hey Chris
followed your log for a bit now, but i just took a look back at your first page. You've come along way! Keep up the strong lifts.

[jzpowahz]

Hey Chris
followed your log for a bit now, but i just took a look back at your first page. You've come along way! Keep up the strong lifts.

Thanks mate.

I haven't been keeping up the online logging as super busy lately. Experimenting with no food logging and doing Eat Stop Eat which is 1 or possibly 2 24hr fasts a week. So far going well.

Still no pressing exercises because of tricep but back to doing pullups.

Squatted 175kgx5x5 in wraps last week.

Going for deficit deads of 202.5kgx5x5 tomorrow Wish me luck haha.

[jzpowahz]

more info

Hey people,

I've tried ESE a long time ago and didn't particularly like it. I have been using a flexible type of 16/8 fasting style for about 2.75 years now. Cals and macro goals change depending on current goals.

Most recently I was experimenting with Carb Backloading on a 16/8 schedule. I didn't particularly like this one as I like to eat carbs every day (I don't sleep well without carbs) and I ended up overeating on the LCHF days a fair bit. I basically maintained weight (86kg) and measurements averaging around 3500cals per day.

For the last 2 weeks, I have stopped logging food all together. (which is a big thing for me as I've been logging for about 6 years since I was a mega fatty!) and have started with 1 fast day a week. I am sure that I am still getting adequate protein as I like to eat meat. I am a powerlifter and train 3-4x a week but I'm also a PT so I have a relatively active job. I only fast on rest days. (I have done some fasted training in the past but I prefer fed training)

So the plan is
no food logging
initially 1 fast day a week (24hrs ish)
1 meal on that day. Not calorie restricted. (has been about 1500 cals so far)
possibly increase to 2 fast days if required.

2 weeks in and I'm down to 84.1kg (from 86kg)
I use the pro calipers at work that measure down to .1mm for skinfolds and so far have been decreasing.



I am currently on a linear progression Powerlifting program that has me squatting 2x a week and deadlifting once a week. I would normally be benching twice a week also but have a recovering tricep tear. And obviously all of my assistance stuff. A typical session takes about 2 hours or so.

If I start to miss lifts then I will eat more. If I continue with this rate of fat loss then I'll eat more (too quick). If things plateau a bit then I may introduce the second fasting day. I'll be going with these method until the end of the year to give it a good 2 months of testing and I was planning on testing my 1rm's on NYE anyway. Goals are 220kg/105kg/250kg Sq/B/DL and current PB's are 205kg/100kg/240kg.

I think that is all the info I have. Oh, I do have my starting photos (same as end of CBL ones and I take new ones each month)

[ilove2run]

Keep kicking butt Chris, will continue following ("lerking") along!

[zerocoolflo]

Strong lifts I might say, especially the squat.

I'm interested how well it goes eat stop eat for you OP

[jzpowahz]

Strong lifts I might say, especially the squat.

I'm interested how well it goes eat stop eat for you OP

Thanks mate. Going well so far Good to have a bit of a mental break from logging after doing it for so long.

Keep kicking butt Chris, will continue following ("lerking") along!

Thanks mate!

So I've been doing the whole non logging and fasting for 1 day a week for the last few weeks. Maintaining around 85kg and 10% BF still. Upping it to 2 fast days a week now (on rest days) as I can eat on my eating days :laugh:

Had a lower trap strain last Friday while training a client as I was showing her deadlifts and it was only 80kg and just pulled too quick. Been hitting the sauna, stretching and self massage every day. Should be good soon.

Tricep tear appears to be 90% healed, Seems ok for bench and SOHP but not quite right for pullups yet.

Did this stuff yesterday between 2 sessions. Also was bored so did about 90mins of cardio and kicked the bag. Ate lots of ice cream to make up for it.

Hack Squat 160*10*3
Leg ext 71*12*3
Leg curl 31*15*2
Laying Leg curl 15*15
Incline 60*6,70*5,80*2.70*4, 60*10,7
Cable up 15*15*3
Cable fly 15*12*3
Preacher Db curl 15*8*3 10 on left. One extra set of 5 on right and neg
Cable curl 45*12*3
Seated row 27*12*3 rehab
Db bench 25*17,15,14
Sohp 46*10,8,7,5,5

Equal 2rm on incline bench.

[jzpowahz]

BW: 84.9kg
1hr beach walk to sauna and back, 30 mins in sauna for mobility stuff.
Total of 1hr of heavy bag work. 2mins work, 1min rest.

Tested SOHP 1rm today and grinded out a 66kg press for a 1kg PB after minimal SOHP lately. Still favouring right side a little. Will be running the Bill Starr program for pressing until the end of the year and retest on NYE.
66x1
45x3x6sets
40x10

About 3500 cals

[jzpowahz]

change that to 5000cal estimated :P



Kee and I did share one of these towers though. Steak, chicken, ribs & bacon on top. So good!

[jzpowahz]

Had a good technique session with Scott at PTC on Saturday. For my bench, it is all about keeping my right shoulder pinned. Concentrating on it for every single rep and better to miss than to reinforce bad motor patterns. Also, doing band shoulder retractions and db work to increase the right side strength which is still lagging.

Squat: my bar position was a bit low so moved it up a bit which makes it a lot easier on my shoulders and wrists. Also, showed the correct way of wrapping which made a LOT of difference. First time squatting since my back strain and did an easy 170x3 for top set.

Kee's notes: touch a bit lower on bench and bring the elbows in a bit. Go back to old style basically as she is near vertical bar path at the moment but it is too hard on the shoulder.
Squat: feet further forward under the bar when setting up and chest up higher, elbows further forward.

Squat 150*5,170*3
Bench 80*3*6,60*10
Front Squat 80*5
Db Incline 20*12*3
Db curl 15*12*3
Reverse fly 7.5*12*3
One arm Db press 44*1
Keg carry and up onto 1.8m platform 100kg
L sit pull up x6*2
Leg raise *5*2

Went to ALCE Korean bbq for dinner which was soooooo good

Sunday went and did GPC referees course. Hope I passed!

[Bnizzle163]

Way to go on the not tracking thing. It's good to have a mental break every now and again. Some people don't realize how hard it is to give up after doing it day in and day out for that many years. Way to go .

[jzpowahz]

Way to go on the not tracking thing. It's good to have a mental break every now and again. Some people don't realize how hard it is to give up after doing it day in and day out for that many years. Way to go .

Thanks mate. It really does become almost natural. I'm pretty good at estimating and eye balling these days anyway. If I had a metabolism like yours, it would be easier But have been maintaining well although I wouldn't mind being a tad leaner. (who wouldn't haha)


Turns out eating lots of ice cream does wonders for training performance haha

Sohp 50*3*6, 45*10
Front Lever *3*7
Db Incline 20*12*3
Preacher Db curl r 10,8,7, 7 l 11,9,8
Db row 35*10*3
Cable curl 50kg*12,11,10
Cable up 20*15*3
Cable x over 15*12*3
Reverse fly 8*12*3

Chest and Bicep strength all up today. SOHP done beltless and tricep felt pretty good. Levers were surprisingly easy despite being a carbed up 87kg this morning haha

Was going to squat in the arvo but wasn't really feeling it so will do it tomorrow. Plan is 180kgx5x5

[markusos]

Holy Mother of God!! this oats just makes me throw up!!

[jzpowahz]

[Bnizzle163]

^^lol^^

[jzpowahz]

reps sets weight
Squat 5 5 180
Bench Press 5 1 80
KB swing 25 3 40
BSS 12 3 20
KB Push Press 10 1 20 2 kbs

5kg PB on squats 5rm Felt GREAT! Technique session really paid off.

BSS is bulgarian split squat.

[jzpowahz]

This was done in 2 sessions today. Bill Starr pressing program is just starting to get tough now but mainly on the backoff set. Tricep is feeling good now especially on the floor press which was nice and even and didn't feel unbalanced at all.
quads,hams and glutes are still crazy sore from squats on Tuesday and I've been to sauna, stretching and foam rolling a LOT! For some reason, my left elbow didn't want to do any chins today so lat pull downs instead.

Fasted about 24hrs and consumed about 2000ish cals.

[jzpowahz]

Wasn't sure how I'd go today after not deadlifting for 2 weeks since the lower trap strain. It felt fine but I was feeling a bit fatigued and the form from the floor wasn't quite 100% IMO. Just didn't feel quite right. I bailed on the 4th rep on the second set as it felt like my hips shot up a little early. Decided to switch to block pulls after that, minimal explosiveness and all about grinding out those lockouts.

Then I cooked up an awesome meal of 700g low carb taters and 500g of roo burgers topped with chipotle salsa and cheese.

[jzpowahz]

Was feeling a "little" down about my performance today as I was aiming for 5x5 at 210kg. Then I realised that just one set is theoretical 1rm of 245kg which is 10kg above my conventional max still. And considering I had a pretty average sleep last night it wasn't that bad after all.

Also, I just a spreadsheet up on all of my PL comps with dates, weight, max lifts, total, notes on comp, what program I was using coming into comp and any injuries. Quite interesting how it has panned out. 6 comps in just under 2 years. I'd recommend anyone who competes to do something similar to look at history to see what works and what doesn't.

[jzpowahz]

Have a bit of a tight lower trap again so didn't do anything that aggravated it.

Today was relatively low cal/carbs. Also, hit the sauna for some mobility work.

BW this morning highest in recorded history :laugh: 88.7kg. Went out for all you can eat indian buffet last night. MASS sodium I take it.

Also, I went to the doctor re my ultrasound on left hip yesterday and he has recommended a cortisone shot now. I will be getting the right side US done as well and possibly (most likely) cortisone shot on that one too. That is scheduled for next week.

[jzpowahz]

day 2 depletion workout. Yes I did all of that stuff twice. About 30-45sec rest between everything. Done in an hour. Cardio to the max! Tought!



So I'm doing a sort of non logging version of Lyle McDonald's UD2. I also had 5kg of fish that I had to thaw out all at once so it is fish week.

So basically lots of fish and fibrous veggies all week. I typically end up doing that towards the end of the year as it is very social time of year. Low cals during the week and higher on the weekend. Also, not 100% sure what will be happening with the training aspect with this hip stuff. I have no comps in the near future but I was planning on testing maxes on NYE so I will do what it takes to do that. If that means I need to rest up from squats (which I think is the only thing aggravating hips now that I'm not pulling sumo then I'll do that)

Would be something like:
Mon: depletion (bb spec stuff really)
Tue: same
wed: rest
Thu or Fri: tension workout 3 sets of 8 full body
Sat: Power workout. (probably work up to a 3rm on all of the big lifts that I am able to . Will reduce volume from my original plan as I will be doing all of the big lifts on the one day)

See how it goes. That is the plan anyway

[Goalie_Girl]

Been lurking in here for a while for the food porn, lol.

Finally had to post, what's your recipe on the pumpkin butter chicken?

Cheers mate! Looking good in here as always!

[jzpowahz]

Been lurking in here for a while for the food porn, lol.

Finally had to post, what's your recipe on the pumpkin butter chicken?

Cheers mate! Looking good in here as always!

Thanks for posting

Well I wouldn't really call it a recipe but I take a chicken breast, smear a big spoonful of grandma horner's pumpkin butter over it and then top with cheese. Bake at about 180C for about 35mins and then crank it high at the end to crisp up.

[Bnizzle163]

What are these low carb taters you speak of? Never heard of them! lol.

[jzpowahz]

What are these low carb taters you speak of? Never heard of them! lol.

Think this brand is aussie only and they are pretty rare (compared to normal taters) but they are awesome! My GF says she prefers the taste of these too. I can tell absolutely no difference though.

http://www.carismapotatoes.com.au/

[jzpowahz]

BW 85kg

Today I did 1.5hrs of mma. Great to get back up there. Was damn tough as we did about 40mins of knee rides and escapes. Squished!

An example of the ridiculous foods I eat while low carbing.

500g fish and cabbage


veggie, egg white ommelette


I typically go through about 1kg of pumpkin per day also. (my favourite)

Found these for the refeed