Chris' quest for muscle up glory

[Shazriki]

True dat, you look good now. Even closing in on 90kg I still feel I look better than most lol, funny how our perception of lean/fat can be so skewed. Enjoy the christmas fulking then! I know I will

[brendbro]

god damn nice sumo numbers. how do you like them compared to conventional pulling?


one day i'll have to come down to (melbourne?) and have a session at your home gym lol

[jzpowahz]

god damn nice sumo numbers. how do you like them compared to conventional pulling?


one day i'll have to come down to (melbourne?) and have a session at your home gym lol

I thought you were from Melbourne? I'm on the Sunshine Coast, QLD

At the moment, I much prefer sumo because of recovering lowering back still. The squat position is much nicer for me it seems. Typically, I pull conventional though. The fact that my DL bar is not that long either is a bit of an issue as the toes are a bit close to the weights haha

[brendbro]

I thought you were from Melbourne? I'm on the Sunshine Coast, QLD

At the moment, I much prefer sumo because of recovering lowering back still. The squat position is much nicer for me it seems. Typically, I pull conventional though. The fact that my DL bar is not that long either is a bit of an issue as the toes are a bit close to the weights haha

yeah that's what i thought, remembered seeing your pic of conventional pulling 210? at the PL meet.

lol, weird that we both thought that. im from the capital!

i didn't like full on sumo for that exact reason, always worried my toes were going to get crushed lol. but you say it helps with the lower back? my lower back lately is always hurting, so maybe i should think about incorporating them

[MrCarl.]

I discovered pulling some kind of hybrid style. Half sumo half conventional stance. Easy for my back and I am able to use my relatively strong legs more. Feels good after my lower back injury when pulled 5x130 . After that wasn't able to pull even 50kgs once. Last week did a PR of 10x140

[jzpowahz]

I discovered pulling some kind of hybrid style. Half sumo half conventional stance. Easy for my back and I am able to use my relatively strong legs more. Feels good after my lower back injury when pulled 5x130 . After that wasn't able to pull even 50kgs once. Last week did a PR of 10x140

Aah yep, mine were semi sumo not full sumo. Full sumo is too hard on my groin/hip flexors.

yeah that's what i thought, remembered seeing your pic of conventional pulling 210? at the PL meet.

lol, weird that we both thought that. im from the capital!

i didn't like full on sumo for that exact reason, always worried my toes were going to get crushed lol. but you say it helps with the lower back? my lower back lately is always hurting, so maybe i should think about incorporating them

205 is the PB which was easy and then bit off more than I could chew at the time with a 220 attempt

Yeah, much better for my lower back it seems. I've got decent hip mobility and I'm able to drop that "nuts on the bar" pretty decently which means I can stay fairly upright and then as long as I can get those hips through it should be a good lift which focuses mainly on glutes/hammies & upper back it seems rather than conventional where I seemed to find myself pulling a bit too much with my lower back for my liking at this stage of recovery.

[jzpowahz]

24 December 2012
morning weight 83kg



PPP Bench was pretty easy. Then did my speed work with 30seconds rest between sets.

Re did the 24kg KB swings challenge for 9mins. I got 276 (previous best 263). I used my new regular spec 24kg one and grip was so much harder than the prograde size. Lower back was CRAZY pumped too. I had 150 in 4mins, rested for a min then got another 2mins in then a little break and then finished. I have a vid but it's pretty damn boring. If you don't watch it, it just sounds like porn with all the grunting and strange noises haha. Keola did it as well and got 168 on her first time.

And a couple of pics from yesterday



Cals 3808
271P/416C/116F

[jzpowahz]

25 December 2012
morning weight 83.5kg


xmas morning training. Was going to do Diggit squats but doing warmups my back didn't feel up to it after the KB swings yesterday. Interestingly, it was fine for the speed deadlifts.

This isn't the lower back injury either it was my lower traps (mid back) and were absolutely PUMPED. Rapigel + rumble roller + stretching couldn't sort it out in time so gave it some rest.

90kg pause squat







EATS



pineapple cheesecake


reindeer cookie


moar


Cals LOL

[snrygo]

Merry Xmas Chris. Looks like you enjoyed yourself.


What is diggit?

[jzpowahz]

Merry Xmas Chris. Looks like you enjoyed yourself.


What is diggit?

Certainly did. Diggit is a program from PTC Brisbane designed for intermediate/advanced lifters. No specific sets/reps that I could list but it's a strength based program so nothing really above 5-6reps. I was up to week 5 of the program for 185kg squat (my 1rm) when I hurt my back last time. I'm up to week 4 now. Doing diggit for DL's & squats but since I'm still a beginner for bench I'm running PPP (another PTC program).

[brendbro]

merry christmas mate! awesome getting to train on christmas day, that's the dream. damnit i wish i had a home gym. and those are some strong speed pulls

[jzpowahz]

merry christmas mate! awesome getting to train on christmas day, that's the dream. damnit i wish i had a home gym. and those are some strong speed pulls

Thanks mate My family always takes ages to organise themselves so it's easy to get a quick session in before I head to my parents for fun and feasting

Been watching Mark Bell's supertraining.tv vids on youtube and he has his guys doing multiple singles at 80% for speed DL's so I think I'll switch between that and the 60% for doubles.

[jzpowahz]

27 December 2012
morning weight 84.4kg

Hmm...somehow managed to get a minor tear in my left hip flexor and have strained my right lower trap. Not MRI diagnosed but physio so may be not 100% but based on previous injuries I'd agree with the diagnosis. Have to rest it up and go easy for a bit. I'm thinking it was from the KB swings on the 24th. My back was really tight on the 25th but I didn't really notice anything with my hip flexor/adductor at the time. I did the sumo speed deadlifts and I think that has aggravated the hip flexor/adductor.


Trained my Mum this arvo so did some stuff that didn't aggravate anything.



DB floor press are becoming one of my favourite chest exercises even though they are meant to be predominantly tricep exercises. Definitely do both for me.

EATS

vanilla/cinnamon protein cake


Cals 3151
229P/272C/106F

[jzpowahz]

29 December 2012
morning weight 84kg

Yesterday, did some kayaking in the river. Otherwise, pretty full on study day.

Today, went to the sauna and did some mobility stuff. Then had a massive feed. Then climbed Pt Pomona with the 20kg vest in 31m40s. My best without a vest is about 18.5mins I believe. Did it with a few friends. Was seriously tough!











Recent EATS

garlic/peri peri kanga bangas with pumpkin and lime/ginger salad


new coffee cup


peanut/maple sludge with bran, blue berries & sf maple syrup


Cals 2870
212P/273C/107F

[jzpowahz]

31 December 2012
morning weight 83kg

NYE PB session at PTC was wicked. I wasn't even sure if I was going to lift because of the lower trap strain and left hip flexor/adductor but I got there and I was feeling good. Ended up with 170/105/220 for 495kg total at 83kg. Fell forward a little on the 180squat and lost it. Missed 110 bench a couple of inchese off the chest and 227.5 DL about 3-4" off the ground. 5kg bench PB and 15kg DL PB! Also, did this whole session fasted for some self experimentation. Un sure why but it definitely works for me even though I don't normally train that way.

Keola went 90/50/125 for a 265kg total. (25kg up on Sep comp)

Muzz went 135/105/190. He is still squatting high bar and I'm sure with a few technique things his squat will skyrocket. He's pretty much the exact same proportions as me. (same with DL although it already has been going up very well)

http://www.youtube.com/watch?v=s8EJyjWZ538

our crew


220kg DL


NYE sunset


Recent EATS

chicken pot pie


sushi platters

[jzpowahz]

2 January 2013
morning weight 83.7kg


This was actually 2 sessions. First 6 exercises done nice and light for a deload. Then did some heavy bag work as well for fun.

Rest of the stuff was done at PTC when I was doing more work experience.

I was playing around with some double swings, clean and press and push presses with 16x2 at PTC yesterday. Double swings are interesting as you really do have to take a much wider stance.

Also, on the old odd lifts stuff I strict pressed 28kg. PP 32kg easily but couldn't get that big bastard 40kg haha.

Work experience was great. Learnt some more stuff and need to work on explaining the same key points in different ways and just talking louder. Good night.

Also got my dexa done for the other coaching stuff. 10.1%




Overall quite happy with that. The first 2 that were close together was my RFL stint. About 10 weeks post end of cut and up plenty of LBM and more of that than fat so can't really complain. Strength is clearly up. It's funny as I saw a friend who I haven't seen since exactly the end of my cut until recently and he was saying how I just look a lot bigger in general. Feel a bit tubby compared to "usual" but I think 10%ish is a nice number to hover around for great energy levels and strength gains. Cutting fat is the easy part

EATS



Cals 2625
261P/220C/72F

[lakergreat1]

very very cool!!

too bad you're overweight!!

fatty.. lol

[jzpowahz]

very very cool!!

too bad you're overweight!!

fatty.. lol

aiming for obese? hehe

BTW 2013 Goals are in


200/120/250 in 82.5kg division. (squat/bench/deadlift)

Strict overhead press bodyweight

Going to do a strongman comp. (Gold Coast in April)

Human flag proper by March Thailand trip. (so when I lose drinking games to bar girls I can bust one out proper )

And do my first BB comp.

Climb Mt Pomona with my 20kg weight vest in under 30mins.

Double Body weight chinup

Kip up

[lakergreat1]

great goals, and you're still looking great. Can't believe you're 187 lbs and still have abs!

i'd love to get a dexa, but none around here as far as I know. Was it expensive?

[jzpowahz]

great goals, and you're still looking great. Can't believe you're 187 lbs and still have abs!

i'd love to get a dexa, but none around here as far as I know. Was it expensive?

Thanks Mike

Dexa was 4 for $200 which I think was pretty damn good. Bodpods are the other option which are accurate. We don't have any around here though. Great tools for assessing gains/losses over time.

[lakergreat1]

Thanks Mike

Dexa was 4 for $200 which I think was pretty damn good. Bodpods are the other option which are accurate. We don't have any around here though. Great tools for assessing gains/losses over time.

From what I can see, you got a STEAL of a deal.

[jzpowahz]

4 January 2013
morning weight 83.7kg

Climbed Mt Coolum today (smaller than Pomona) in 18m30s with 20kg vest on. Keola made it up with one on too a couple of minutes behind.



Cals 2717
209P/315C/56F

recent EATS

Elvis Oats


peanut/buttscotch (ricotta) sludge with blueberries


mega salad!(cabbage/bok choy/carrot/onion/chillis then added pumpkin, beetroot, bacon & egg white omelette and topped with moroccan seasoning, sf maple syrup, low fat mayo & sriracha. For total macros of 42P/41C/6F (382cals))
[img]https://lh5.googleusercontent.com/-dmUuIu***Oo/UOdtXC_tKuI/AAAAAAAAKQU/ZBIwqvgycM0/s640/20130104_135659.jpg[/img]

pumpkin/bacon/banana pie


chicken sausage stiry fry with tontatsu sauce

[ilove2run]

What is the gain on the mountain if you know?

[ilove2run]

NM - google was my friend. 208m (684 ft) in elevation gain and 800m (0.5 miles) total.

That would be a fun little repeat.

Impressive stuff

[jzpowahz]

NM - google was my friend. 208m (684 ft) in elevation gain and 800m (0.5 miles) total.

That would be a fun little repeat.

Impressive stuff

Interesting. My ****meter watch told me 1000m all up. It's only a little one, nice and scenic though

[anuragp122195]

Grats on finishing the mountain climb.

Lol that bacon banana pumpkin pie. crazy yet delicious combination.

[jzpowahz]

5 January 2013
morning weight 84kg



Another deload workout. All bench were paused. Squatting with the weight vest on is a lot more challenging than an equivalent weight all on the bb because of the centre of gravity changes. Also did 6x1min rounds on the heavy bag with Woody and some more random heavy bag stuff.

Chins were neutral grip an with weight vest on. These don't aggravate my left golfer's elbow.

Then went to the beach and had a bbq with some friends. Also, lots of handstand practice and I was learning some moves to progress to HSPU's.

Then in the arvo went to the sauna and did my mobility stuff.

Cals are higher today as I couldn't sleep last night. Required a big breakfast to get me to sleep.

EATS

"Hound dogs" banana, wrapped in PB covered bacon and topped with maple syrup


Roo & chicken kebabs


CnC proats with blueberries


Cals 3875
293P/396C/113F

[jzpowahz]

Grats on finishing the mountain climb.

Lol that bacon banana pumpkin pie. crazy yet delicious combination.

Thanks mate

Yeah the pie was Keola's idea. I'm lucky that she likes all the same crazy food combos as I do

[jzpowahz]

7 January 2013
morning weight 84.2kg


Diggit 170kg squat week 4

Loving the squat volume. I was going to add good mornings to this as I need some direct lower back work but even at a good pace with only minimal rest as required (solo gym session for most part) it took just under 2 hrs. I am now running Diggit program for squat, DL & bench which will see me benching twice a week and training 4x. Trying to get some more structure again.

Currently heavier than at the end of my last bulk (end August 2012) but leaner (15mm on the abs calipers) but going to do a mini cut for 2 weeks I'd say as I prefer to be a little bit leaner (mainly for pullups and bar stuff).

EATS

kanga bangas, sweet praprika egg whites & veg


Kanga rissoles with pb & sriracha and pumpkin puree


Assortment of pumpkin/date & pumpkin/raspberry muffins


fist batch of home made peanut butter!


cinnamon toast triangles with cinnamon sludge


CnC proats with blueberries & banana


Cals 1356
231P/50C/14F

[jzpowahz]

8 January 2013
morning weight 83.1kg



Tough workout today on the low cals/carbs. To be expected really. Made the numbers all good though. Also, used my power bands for flys for the first time and feels much better for my shoulder and much easier to activate pecs rather than worrying about shoulders.

Random front flex


EATS

herb & garlic roo steak, egg whites & pumpkin


mega tuna salad



Cals 3085
365P/216C/76F