Chris' quest for muscle up glory

[jzpowahz]

Friday was tension workout and refeed. Probably about 4000cals at least I'd say.


Then went down to PTC Brisbane for Dan Green seminar which was AWESOME! Went through programming, technique on the big 3 and his main assistance lifts and everyone got to have a go, mass bbq and pizza feed (3kg of snags and 20pizzas gone in minutes LOL) and then a Q&A session.

Saturday session was meant to be up to 3rm deadlift and other low rep stuff but my lower trap wasn't feeling quite right. I did all of the other stuff first and was practicing the strong man events for the novice comp I'm going in on Jan 25th and then just at the end there was a bar loaded right there with 170 on it so I just had to have a crack. All good

We then had lunch in the city with Kee's cousin and met her baby. Then off to my sister's and caught up with my cousins there and had a swim. Then off to my mates 30th party where lots of drinks were consumed and lots of dancing done! Then walked home and hadn't eaten and decided to keep walking until I found something. I think I was walking for about 3hours all up LOL. Finally found some food though haha.

Sunday, recovery day. Might make some Elvis oats for dinner I think and then maybe go and see the new Hunger Games movie.

[Bnizzle163]

Mutant potatoes. Interesting lol. Dude, those pb chocolate ice cream bars look amazing!

[jzpowahz]

BW:84.5kg

Not much to report this week. Did a full body depletion workout on Monday. Low carb/cal for 5 days this week (instead of 4 days) as I'm cutting for moral support with Kee. Don't want to be carb loading while she is fasting!

Also, got my left hip cortisone shot today. Had ultrasound on the right and confirmed bursitis also. Getting that one done on Friday.

Will be upper body stuff only for a few weeks I'd say.

[jzpowahz]

Most likely zero hip usage (where possible) until the end of the year. I have a novice strongman comp on the 25th of Jan so will hopefully go all good to train properly by the new year.

Events for strongman comp.
20M Farmers/ sled drag medley 90kg/170kgs
20M Keg loading race 40kg, 50kg,60kg, plastic 44 gal drum
Log clean and press for reps 75kgs
Yoke 20M 220kg
Stone for reps 100kg 1.2M

At home I'll be doing tyre drag, BB C&P, deadlifts, front squats and heavy front squat holds. Then I'll try and get to PTC once a week to actually practice some technique.

BW:84.9

Had my first cortisone shot in the left hip today. Resting it for a bit. I had to train some peeps so I just did no leg drive at all bench press. Feeling pretty good after changing technique a bit after seminar last week.

Left trap was tight again and it feels like the front left of my neck. The lower trap is still a bit off too. I foam rolled the crap out of them and the lats predominantly after training today and it felt significantly better. Much more ROM again.



Still low carbing. 2 more days then refeeding.

[Goalie_Girl]

Curious, what are your low level and refeed cab numbers like?

I'm low carbing and after thanksgiving I need to figure out scheduling regular refeed days.

[jzpowahz]

Curious, what are your low level and refeed cab numbers like?

I'm low carbing and after thanksgiving I need to figure out scheduling regular refeed days.

I'm not tracking food right now (have done for 6 years so I am pretty good at estimating). I'd say about 50g or less per day of carbs and total cals around 1300-1500. I am doing it like UD2 without the tracking. My 24hr refeed would typically aim for about 1100g of carbs. I'm 84-85kg at estimated 10% BF. So around 76kg LBM. No tracking this time though but I will be eating a lot The hardest bit is always keeping the fat down.

[jzpowahz]

BW 84.0kg



PB on SOHP 3rm lately and decided I'll give smolov jnr a run now as I can't really do leg stuff.

Got right hip cortisone shot today. Bit achey now. Also, got my self a casual accounting job which I am very happy about. Will be half accountant and half PT/nutritionist now to fill up the weeks

Kee's final day cutting for 60kg class today. Morning weight 62.8kg (down from 65.5 on Monday). Last meal at 11am, rationed around 500ml of water today (mainly in coffee). Hit sauna at 62.2 kg. Half an hour in there and was out at 62.3. Then did a 2km fun run (already organised, bad planning) in a hoodie and was at 60.9kg. 15min in a hot bath and in bed now at 60.5. Should wake up pretty much on weight. May hit sauna tomorrow morning but probably not required.

I did a "mock" cut as well. Same protocol minus water loading and sodium reduction. So mainly just the diet side of things. 86.5kg on Monday and was just 83kg (and don't tell her but I had some water :P) Basically means I can hit 82.5kg from 86ish without any fuss. Good to know

Example low carb meal
bacon, broccoli, onion, mushroom, egg white and low fat cheese scramble
sorry it's blurry


about to run 2km after sauna! I don't know how she did that.


not chilling out

[jzpowahz]

Push Pull weekend is done and dusted!

Friday night was tough for Kee. I did all the same prep for cutting weight as her exept the water loading, dropping sodium and the hot bath. I was at 83.0 on Friday night, down from 86.5 on Monday so that is a great sign. Very easy to make weight basically. I decided to rehydrate and refeed then though so I could look after her better and I was driving.

Weighed in at PTC at 59.4 initially so was able to have some water, offical weigh in of 59.7kg for her. 3 girls in the 60's.

While I was there I did 7 sets of 5 bench at 75kg (smolov jnr w1d2)

Then it was refeed time.

We met Kelly (a friend and client) and her husband and Val and her husband for a massive steak burger at a local pub then off to the one and only Max Brenner. Soooo good!




Then continued the refeed with some of my homemade mango cinnamon sticky rice with condensed milk



Then we went to mma to watch some fights (and keep refeeding LOL)





And finished the night off with a feast at a Chinese place in China town. I had quail for the first time which was quite nice actually.

Sunday had arrived and I was pretty busy despite not competing as I was coaching Kee but also helping Kelly and Val. We went conservative for Kee with 47.5kg bench which was easy, then she made her 52.5kg. 55kg stuck on chest, appears lack of tightness (or maybe nerves as can do it at home). Still it was a 2.5kg comp PB. Unfortunately, her main competition ended up bombing out on the bench after being red lit for butt off bench and bar dip. Knowing this we when conservative again with opening deadlift of 120kg. The warmup weight were shooting off the floor today and it looked like the full week off doing pretty much anything really helped. 120kg was easy, 130kg next for equal PB and also looked very sharp. (Technique tweaks from Dan Green seminar helping!) Put up 135kg next and it was still very nice form and made it well.
http://youtu.be/-2I4D_R_v-E

http://youtu.be/ELCzeer3CuM (5kg comp and all time PB)

So she ended up coming 1st in the 60kg QLD division.

Kelly and Val both went well too coming 3rd and 1st respectively in the 67.5's going 55/120 and 65/153. Val CAN deadlift, that was Australian record.

So many other great performances by people on the day. The 82.5kg class was VERY competitive and I made a good call in resting up. No point in me going in push/pull's when people are benching 50kg more than me. Can't make that up on the deadlift!

Weighed in this morning at 84.4kg (a little dehydrated though) which seems a bit lot.

[jzpowahz]

2/12/13
BW 84.4kg

Mainly just sorted out stuff for mock Thanksgiving dinner that we through tonight for my American friend's bday. Lots of meat and veg. I made a pumpkin pie but it was a bit average I thought.

Did this training.

all bench paused

I think I was a bit fatiqued to push an equal 1rm on the slingshot after all the pressing. Just missed lockout. Form is staying much tighter though so I'm happy about that.

No back work as I'm still resting the lower trap strain. I could feel it when I pulled the slingshot on so still needs rest.

[jzpowahz]

4/12/13
BW 84.9kg

5/12/13
BW 84.6kg



Last nights bench was a little bit tough for the first week. Still playing around with feet position. I tried further away from me so that I could drive back up the bench but I totally lost my tightness when I did that. The feet underneath and close to me seems to be best for tightness but minimal leg drive. Plan is to increase 2.5kg per week not 5kg as I know that won't happen. I'll still be doing SOHP 2x a week.

Then this morning, I decided to go for a 3rm and 5rm on floor press. Got 85 and 80 respectively. vids: sorry for crotch shot LOL http://youtu.be/RrnD34Rzrk0 and http://youtu.be/D-rUcFINQ30


Question: WHat sort of % of your raw bench press is your floor press?

Then was feeling optimistic for some deadlifts but form wasn't on for the heavy stuff so I dropped it back and busted out some reps.

Also started my casual accounting job yesterday. People in my s&c class didn't believe me that I was an accountant LOL

Eats during the week has been all low carb. Plenty of meat and veg and nuts basically.

[jzpowahz]

Then had a GREAT class with the rugby guys this arvo and hit my recent PB of 4 strict muscle ups. The best bit about it was that my shoulders felt great doing it. Only taken a bit over 2 years since initial injury. Did a 2rm floor press of 90kg too.

[jzpowahz]

6/12/13
BW 84.6kg



PB on the SOHP after just under a month of Bill Starr press program. Only 1.5kg but the 67.5kg went up pretty easily. I actually attempted 70kg twice as the first time I was so quick to move my head forward that I hit myself in the chin with the bar lol. I think I can get it as is though. Pressing is slowly increasing it seems.

Date night. Went out for pizza. See below. Had half Mafia's revenge which is their BS hot one. Was well up there for Australian standards hehe.






7/12/12
BW 86.6

Went to UFC in Brisbane. Lots of drinks during the day. Was a GREAT event. View from our seats.




Then off to Vinny's Bday party. We had a Korean BBQ and a fair bit of some pretty potent sangria.

8/12/13
BW 86.4kg

A bit dehydrated/hungover but I did the following.




Changed my setup to Japanese style on bench and felt great. Really solid and tight. All paused and all easy. Floor press 10rm PB also.

Then went to the movies to see Hunger Games 2.

Great weekend!

Oh and here are some pics of the HIT room where I run the strength and conditioning classes. It's got some great stuff!





EATS
half mafia's revenge half honey chilli chicken pizza

[jzpowahz]

9/12/13
BW 87kg



Was very happy with the SOHP this morning. 66kg 1rm 1 month ago. Chins all felt good. Pause deadlifts are so much harder conventional style than sumo! Was just doing whatever weight Vinny was doing.

Kerrie tested her openers for Pretty and Powerful and will be going 55/35/70 Sq/B/DL. My Mum is also going in it and will open with 40/42.5/70. She hasn't been training much and has hurt her back a little while back. She benched an easy 47.5kg paused for her first session back. It does help that she is 4'11" so has VERY short arms haha.

EATS
chicken schnitzel and S&P calamari

[jzpowahz]

10/12/13
BW 85.8kg



Japanese setup on bench is working very well. Feeling so much tighter. Previous 5rm on slingshot was 97.5 and was going for 5 at 100kg. (was second set) 5 was easy so went for a few more. May have made 8 but the last one would have been a bit ugly. DB floor press with the band ss with just db's felt great. Decided to go with inverted body rows today to give the lower back a rest. Probably should include these more often. Super tough with the 20kg weight vest on.

Workout done fasted. Estimated cals about 1600 yesterday. Aiming for around 1500 on my low days.

Then I went for a 1hr beach walk as it was a bloody beautiful day!

Midday workout in the heat. Farkin' dead after that. Token gym selfie

[mckenna12]

do you drink alcohol weekly and still achieve your goals?

do you treat your nutrition differently on days you are going to have a drinking session?

[jzpowahz]

do you drink alcohol weekly and still achieve your goals?

do you treat your nutrition differently on days you are going to have a drinking session?

Lately it is pretty close to weekly but normally about once a month.

Yes, still achieve goals.

I loosely adhere to LG eating on drinking days. Focus on protein and fibrous veggies predominantly. (initially anyway :P)

[mckenna12]

Tried to rep but cheers for reply

[jzpowahz]

12/12/13
BW 84.7kg


bench felt good today. I tried to upload a vid but stupid tab didn't want to . Very happy with the 2.5kg PB on 3rm for slingshot. All bench paused and all relatively easy. The floor press had some grinding but I kept my form and didn't let the right shoulder come up.

Decided against doing any back stuff today as the lower trap feels a bit tight again.

I am so immature

[ilove2run]

Lol'd, love your face in the reflection of the glass, biggest grin ever! haha.

[jzpowahz]

Lol'd, love your face in the reflection of the glass, biggest grin ever! haha.

I actually LOL'd when I saw em at the veggie shop haha. So immature.

ended up doing a second workout yesterday as only 1 lady turned up to the last S&C class and she didn't want to do it alone. All done in 45mins. Very huffy puffy.



Goblet squat felt fine on the hip with a very narrow stance and toes forward. Any further out and left hip felt no good.

Also did 500m on rower in 1m42s

[jzpowahz]

Went to mma sparring. It was bloody hot. It went for an hour. 9 people, one person got to rotate out for a break. 2mins on 45s off. No knees or elbows. Got a little bit beaten up by the good guys, beat up some noobies, learning to take a punch a bit better. We then did it with mma gloves on and did more wrestling/take down stuff and some GnP. Then took the gloves off and did straight wrestling. By the end of this, I was more exhausted than I've been in a LONG time. Absolutely just laid out on the floor, couldn't get up sort of stuff haha. Most of the guys there were about my weight also which was good and 2 of them have had amateur fights. I like the wrestling/takedown stuff the best as although it is still very skillful, having strong legs/hips/core is a DEFINITE advantage. I did end up getting a high crotch takedown on one guy. WHich is where you start at a single leg but then end up around nutsack height and just deadlift them up and over your head. Good fun.

Then after then went out with mma trainer and his gf to ALCE seafood buffet. Destroyed many plates of prawns, lobsters, oysters etc. Had 3 plates of desserts. Well and truly glycogen replenished

[jzpowahz]

14/12/13
BW 85.9kg

am: Advance Martial Arts Coolum BJJ Grappling comp/xmas party at the beach. Great fun. Got a bit sandy but I'll live. Won 2 and lost 1 against the guy who won it. He's the guy whose had a few amateur fights.















Then came home and did some equipped lifting with Liam for the first time. See below
Bench shirted
80x3
90x3
100x1
110x1x4

Deadlift 220x2
add suit
230x1
240x0
sumo
240x1
250x1

Bench (raw)
87.5x3x10sets (paused)

110kg bench

http://www.youtube.com/watch?v=jB1HF...ature=youtu.be

220kgx2 is conventional 2rm. Was going for 3. I hate conventional LOL

Then went for some heavy singles in the single ply suit. 240x1 conventional missed and had about 10 seconds rest and pulled it sumo easy so went for 250kg next. All good

http://www.youtube.com/watch?v=QnTR8...ature=youtu.be

[jzpowahz]

Sunday

Got a massage and coached my client Kerrie and my Mum in their first PL comp. Kerrie went 62.5/35/80 and Mum went 40/50/80. Yes my Mum benched more than she squatted. I'm unsure where my crappy bench genes come from as both my Mum and sister are awesome haha. My Mum can actually front squat more than that for reps but she never really does back squats and fell forward. All in all a good successful day for both of them.



16/12/13
BW 86.5kg



2hr sesh. Feeling good. Bench was all pretty easy. Was optimistically going to go for 6 sets of 3 at 67.5kg SOHP after that but realised that wasn't going to happen after the first. My recent 1rm is actually 67.5kg so I'm very happy to get one set of 3 out! Tested out the hip a little with front squats, narrow stance and toes forward. Felt pretty good. Floor press 8rm PB after all that still and some pullups.

Random
Me and our new budgie "Boss" watching some UFC this morning


EATS
banana/blueberry pancakes


pepper steak pies, asparagus and cauli with coconut, lemon, chilli sauce


choc/cinnamon proats with reece's pb cups and mighty maple PB

[jzpowahz]

16/12/13
BW 86.7kg


Marathon session today. That took 3.5hours all up. Smolov stuff was all pretty easy. Front squats were going to be testing hip and rehab but all felt AOK so I went for a new 3rm and got it easy. Was going to go for a single at 120 but it was easy, got the second easy too and was going for the third and the bastard slipped off! Semi zercher squatted it haha. See below. Then was going for a new 5rm on slingshot but right shoulder started to come up a little on the 5th so I stopped. Got a new 1rm (for 2013 anyway). Then optimistically went for a new raw bench max after all that. I think I could have actually got it except I didn't have anyone to unrack and for some reason when it gets heavy for raw bench and I unrack it, it automatically goes back not out so I wasted a fair bit of energy there. Missed about 4" off chest, couldn't lockout. Chins still relatively easy and I did single leg RDL's to use less lower back. And then KB swing finisher.


Also, will be buying a bench shirt, briefs and a squat suit. Keen to do a bit more practice in them and hopefully do an equipped comp in 2014.

FS 112.5kgx3
http://www.youtube.com/watch?v=jcf3p...ature=youtu.be

FS 120kgx2
http://www.youtube.com/watch?v=OLFQM...ature=youtu.be

bench 80kgx5
http://www.youtube.com/watch?v=imDUb...ature=youtu.be



EATS
lots. No pics

[JennLifts]

Did you come up with the little pepper pie idea, or that's an aus thing? I didn't know you had a bird! Just pudding Nice on the PB! WEre your 125kb swing reps consecutive?

[jzpowahz]

Did you come up with the little pepper pie idea, or that's an aus thing? I didn't know you had a bird! Just pudding Nice on the PB! WEre your 125kb swing reps consecutive?

Pepper steak pies are very aussie. By far my favourite type. I made the mistake of buying some from supermarket and they were terrible. Got these ones from a proper pie shop.

We just got boss 2 weeks ago. I was on the balcony chasing away butcher birds who wanted to eat him yesterday. Bastards! Pudding is my sisters dog bit they only live around the corner.

And yep, 125 in one set. Finished my last lot of Rdls and jitsu started swinging. Was going to go for 250 bit lower back started to tighten up so I thought best of it.

[jzpowahz]

19/12/13
BW 85.8kg



Bench all went well, all paused and felt good. PB for RDL's. Never done over 120 before and that was relatively easy. Did it with straps as my hands are a bit torn up at the moment. Some right arm db floor press for strength imbalances. Everything from front squat on was 1.5 hours later in my S&C class. Went for 5 at 100 on the FS and my slippery shirt made it fall down again! Happy with 2.5kg PB on floor press 5rm. All the other stuff was supersetting and about 30 second rest.

Then went to the sauna with my cricket ball and smashed pecs and upper back. Plenty of stretching. Left hip still doesn't feel as good as the right one May have to get another shot. Will see a doctor when I can.

Setting up the kimura at beach BJJ comp



EATS

bacon, eggs, chicken, pumpkin and sriracha


steak & veg

[jzpowahz]

21/12/13
BW 85.4kg



PB 3rm bench (and previously not paused). All felt pretty good today except for the last set where I was going for 5 and missed the 4th. I think I psyched myself out of it somehow. Then just some quick right arm catch up stuff.

Went out to lunch in Montville for future father in law's bday. Farkin' awesome place! Got a massage, finished off the xmas grocery shopping and made a pumpkin pie and more diabetic friendly xmas cake. Good day. Our family xmas is tomorrow. I'm deadlifting in the morning first.

First one is 92.5kg and the rest are 90kg
http://youtu.be/_yakIpcBRV8






EATS
cupcakes


choc/cinnamon oats with CRS PB, toblerone and choc wafers


pork fillets with satay sauce, lime rice, banana/pineapple coconut chilli stuff

[jzpowahz]

22/12/13
BW 85.9



220kgx3 PB conventional. (the second single was just to lift it up and plonk it on the blocks ) Tested out hips with semi sumo block pulls and felt great. Push press pb at 80kg but never gone for 1rm before. Missed 86kg on technical error twice as didn't get me head through enough. Will try again next week at HIT room. Hips felt good with the semi sumo block pulls.

80kg push press at 85kg
http://youtu.be/mF-IEFwZ7pY

190kg semi sumo block pulls
http://youtu.be/cZzq6eR8xiA

220kgx3 conventional deadlifts
http://youtu.be/ksZyv-11hlk

Then we had our family xmas day. To be honest, I don't think I would have eaten that much more than a "normal" day for me. Delicious food. We had pretty much all of the farm animals Lots of veggies, fruit mince pies, rum balls etc. Also, fruit cake, xmas pudding and pumpkin pie. Had a few vodkas also. Pretty active for most of the day and went for a swim as it was crazy hot. Still can't do backflips very well haha.






EATS
pumpkin pie


lots of things

[jzpowahz]

24/12/13
BW 86.2kg



Mega bench session today. Got some new stuff from lifting large so wanted to try em out. I was basically doing what I would have been doing for bulk sets on week 3 for smolov Jnr raw first. Lots of PB's as you can see. Was REALLY happy with how it all went. First time I've pressed over 100kg all year! (and it was relatively easy.) Could have gone a little higher but didn't want to miss anything as I knew I still had the slingshot and shirt stuff to go. Maddog slingshot feels a fair bit stiffer than the original. Not as "springy" and closer to a loose shirt I guess. (without the pain) Chins were pretty tough after all that, getting pretty close to my 3rm now I think.

Right lower trap wasn't feeling great still. Felt worse doing pushups just because of the stretch at full extension so skipped them.

Full training Vid (pretty boring but was just playing around with editing (that I totally suck at))
http://youtu.be/LElNBJmezdE

101kgx1
http://youtu.be/lRSEZ_vr0qQ


Rest of the day, headed out to the duck ponds for a picnic. Chilled in the pool for a bit. And off to see Anchorman 2 tonight!

EATS
Roast lamb and veggies