Chris experimenting with CBL & Cube
chrisdavey
Posts: 9,834 Member
So my actual cut will technically start tomorrow but I thought I should include this post. BTW I was dexa'd at 85kg at 10.9% 3 weeks ago and will get another one at the end of the cut. Not exactly sure when that will be (probably longer than 8 weeks I'd say)
Friday, weighed in at 79.95kg and comfortably under the 82.5kg mark. Then came the feasting, see below. 7000ish cals that day.
Saturday:
Squats: warming up in a rack with no safety bars and no spotter and it got to me mentally I think and I had a wobble with 180 on my back, luckily a guy saw me and came to the rescue! Very unnerving as my opener was going to be 190. Changed that to 180. I had Bec (world record holder in female 100kg class) wrapping and she is bloody awesome. 180 was easy as, next up 195, also easy and third I got 205 and it was also not that hard. There was 3 people in the 82.5kg class but it was mainly between me and my friend Liam. Liam made 200kg and then stumbled on 207.5kg so I was 5kg in front at this stage.
Bench: 95kg opener was a little bit difficult for some reason. 100kg just couldn't be locked out, had no umph? Liam made 115kg in the bench so was up by 15kg.
Deadlift: hips felt pretty good and warm ups for bloody awesome. Speed DL'ed 220kg on last warmup like it was 120. Opened on 230kg and it was pretty easy. Next up 240kg and the *kitten* just wouldn't budge off the floor. (If I break the floor I typically make it). Liam made is 225kg and I needed my third attempt to tie in total and get the win on gloss but it was not to be. I put in all my effort but my setup wasn't as tight as normal it seems and upon looking at a photo of me my stance looked slightly narrower than normal. Don't know how this could happen as I line up with the rings every time?
So I came 2nd in the 82.5kg class with a total of 530kg which is 5kg down on Nats. I was very happy with the squat PB and think I still have more in me.
In hindsight, I think that I may have peaked 3 weeks early for this comp as I was pulling and pressing better then. I don't think the weight cut took it out of me much but next time I will be much closer to 82.5kg. I only lost more as I was in the sauna with Kee.
Plan from here is: 2 weeks rest and just do whatever, but nothing too crazy. Lots of yoga I think. I will also be experimenting with CBL and running CUBE program so the prep phase for CBL starts tomorrow. Thinking I'll run cube with a deload week every 4th week and will be testing maxes again on NYE. I don't think I'll do any more PL comps this year. My goals for this year were 200kg squat, 110kg bench, 250kg DL and 550kg total. All seem obtainable except the bench. On that note, I got even more technique tips yesterday but it seems like I'm chasing my tail. I am going to book in for a technique session with Scott at PTC. I know the theory behind a good bench setup but I need someone else to check to see what I am doing wrong. I am positive it's not just a strength issue.
pre weigh in
Post comp went for a massive banquet at the Turkish restaurant near there with PTC people. Scott the smart *kitten* got me called up on stage with the belly dancer. I had to copy her moves but I think I showed her a thing or 2 haha Great fun!
Sunday:
chill out day, went to beach for swim and played frisbee and then had a bbq at my sister's place. Good day!
EATS
turkey sub and raspberry cookie
gyoza
chicken teriyaki udon
choc top at the movies (you have to!)
nutella pastries
creamed rice with banana, strawberrys, twirl, B&J clusterfluff & nutella
nutella fairy bread
Friday, weighed in at 79.95kg and comfortably under the 82.5kg mark. Then came the feasting, see below. 7000ish cals that day.
Saturday:
Squats: warming up in a rack with no safety bars and no spotter and it got to me mentally I think and I had a wobble with 180 on my back, luckily a guy saw me and came to the rescue! Very unnerving as my opener was going to be 190. Changed that to 180. I had Bec (world record holder in female 100kg class) wrapping and she is bloody awesome. 180 was easy as, next up 195, also easy and third I got 205 and it was also not that hard. There was 3 people in the 82.5kg class but it was mainly between me and my friend Liam. Liam made 200kg and then stumbled on 207.5kg so I was 5kg in front at this stage.
Bench: 95kg opener was a little bit difficult for some reason. 100kg just couldn't be locked out, had no umph? Liam made 115kg in the bench so was up by 15kg.
Deadlift: hips felt pretty good and warm ups for bloody awesome. Speed DL'ed 220kg on last warmup like it was 120. Opened on 230kg and it was pretty easy. Next up 240kg and the *kitten* just wouldn't budge off the floor. (If I break the floor I typically make it). Liam made is 225kg and I needed my third attempt to tie in total and get the win on gloss but it was not to be. I put in all my effort but my setup wasn't as tight as normal it seems and upon looking at a photo of me my stance looked slightly narrower than normal. Don't know how this could happen as I line up with the rings every time?
So I came 2nd in the 82.5kg class with a total of 530kg which is 5kg down on Nats. I was very happy with the squat PB and think I still have more in me.
In hindsight, I think that I may have peaked 3 weeks early for this comp as I was pulling and pressing better then. I don't think the weight cut took it out of me much but next time I will be much closer to 82.5kg. I only lost more as I was in the sauna with Kee.
Plan from here is: 2 weeks rest and just do whatever, but nothing too crazy. Lots of yoga I think. I will also be experimenting with CBL and running CUBE program so the prep phase for CBL starts tomorrow. Thinking I'll run cube with a deload week every 4th week and will be testing maxes again on NYE. I don't think I'll do any more PL comps this year. My goals for this year were 200kg squat, 110kg bench, 250kg DL and 550kg total. All seem obtainable except the bench. On that note, I got even more technique tips yesterday but it seems like I'm chasing my tail. I am going to book in for a technique session with Scott at PTC. I know the theory behind a good bench setup but I need someone else to check to see what I am doing wrong. I am positive it's not just a strength issue.
pre weigh in
Post comp went for a massive banquet at the Turkish restaurant near there with PTC people. Scott the smart *kitten* got me called up on stage with the belly dancer. I had to copy her moves but I think I showed her a thing or 2 haha Great fun!
Sunday:
chill out day, went to beach for swim and played frisbee and then had a bbq at my sister's place. Good day!
EATS
turkey sub and raspberry cookie
gyoza
chicken teriyaki udon
choc top at the movies (you have to!)
nutella pastries
creamed rice with banana, strawberrys, twirl, B&J clusterfluff & nutella
nutella fairy bread
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Replies
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IN...although why I am 'in' with that food above me, lawdy only knows!0
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Oh, and nutella fetish much?
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IN ... and nutella fairy bread
100% WIN.0 -
Oh, and nutella fetish much?
hehe. I don't get it often so when I do I make sure I consume in large quantities.
BTW focus for the next 3 months is really going to be on chest hypertrophy and bench press technique. I KNOW that my chest is letting me down massively but I also know my technique is not quite right for my levers. An average bench press in 82.5kg class is about 120kg and if I can bring up my weak area and still make consistent progress on the Sq and DL I'll be looking at a 600kg total relatively easily.
I think I had the second worst bench press out of all the males at the comp yesterday. It is my hoodoo lift.0 -
In.0
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glad to have you on board SS
BW 87.1kg (carb'd up
Ran my first early morning bootcamp this morning. Good fun and all went well. I did end up joining in on a few things like KB swings and pushups and stuff. Good way to wake up.
Then did an am chest session
First time putting any weight on bb incline bench and shoulders didn't mind it at all. Happy with dips too, YAY! Do not like db pullovers.
last 3 exercises on there were part of HIIT with Kee in the arvo. 1min work, 30 secs rest. 3 rounds of heavy bag, ab wheel rollouts, close grip bench, hammer curls and kb swings.
then had a day time snooze
Bit of cleaning up around the house and then back to my gym where I did some HIIT type stuff with Kee.
Realised doing the HIIT stuff that I did just under 120 swings of 32kg in 3mins. The 32kg 6min challenge I did a while back I only got 143, I think I may have to try it again sometime. Clearly stronger but the challenge will be going for 6mins!
Also, despite my plans of zero strength training for 2 weeks (who was I kidding) I've changed that to nothing that aggravates hips so no squats or sumo deads. Also, Kee wanted to go in Tuff Nutz DL comp on Sunday so I figured since she is going in that I will as well just for fun. Will pull conventional so have no idea really. Opening on 215.
EATS
pork ribs, pumpkin and mushrooms with chilli beans
veg omelette
slow cooked beef cheeks (Farkin delicious!)
Cals 2147
208P/101C/100F0 -
10/9/13
BW 86.2kg
Official start of CBL experiment. Not doing prep phase for 10 days as I'm 99.99% sure I'm as insulin sensitive as I'm going to be. Not exactly a CKD noob.
Calipers
chest 5mm
abs 14mm
thigh 6mm
Measurements
Chest 100.3cm
waist 82.5cm
Hips 101cm (big *kitten*)
bicep L33.5/38 R31.5/36
forearm 30.5
thigh L59.8 R61
Calves L38 R40
Neck 39.5
BF% per US marines 14.08% (probably a bit high but good measure of progress)
Pics
front relax
side
back relax
front DB
rear DB
Cube method to start when I've been given the ok from doctor re hip. Will only be pulling sumo on max days and only wrapping squats on max days.0 -
FFS your shoulders look massive.0
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FFS your shoulders look massive.
Thanks mate And still have a very average SOHP. Oh well, keep training hard! 0 -
Phew....you shaved 0
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Why different left/right on hammer curls out of interest?
Oh...and big *kitten*? Come at me bro!0 -
My *kitten* is bigger than my chest!
I have strength imbalances because of right shoulder injury. So I could do 12 on left but only 8 on right. So I add an extra set on the right to make sure that the right gets at least the same stimulus.
Yeah beard of strength didn't work at last comp haha0 -
My *kitten* is bigger than my chest!
So is mine!I have strength imbalances because of right shoulder injury. So I could do 12 on left but only 8 on right. So I add an extra set on the right to make sure that the right gets at least the same stimulus.
Yeah beard of strength didn't work at last comp haha
Thanks - makes sense.0 -
I'm working on increasing the chest and I don't really care about booty size haha. Except for buying boardies and jeans.
11 September 2013
BW 85.3kg
Took a bootcamp class this morning and ended up doing a bit of it. Some jogging, burpees, squats, KB's & rows basically. Upper body session split in 2. PB on incline and feeling good. Dips felt funny today so didn't do them. Cable X over is money for chest activation! First time trying the 3 board and taking a bit of getting used to. Second session today took it out of me so just up to 95% (or maybe 100%?) for a couple. Actually started to get some decent leg drive by the last one.
Was going to do more back work but left trap seemed to be a bit tight after the snatch grip deads.
Also, used the pro calipers at work
Chest 4.8mm
Abs 12mm
Thigh 5mm
EATS
vanilla/maple cauliflower bread with PB
mexican baked chicken and veggies
Cals 2710
283P/105C/123F0 -
13 September 2013
BW 84.1kg
Mainly upper body sesh with some core stuff. First time, I've used a 45deg leg press too. Didn't like incline db, going back to bb.
Also, helped out a guy testing his maxes on the big 3 at work. Finally someone without ****arounditis
Then a big night as Kee was having a girls night for all her fit girl friends. I was the shirtless waiter haha. But then ended up having a few, dancing up a storm til early hours. Good fun Jelly shots made with SF jelly has to be a first
EATS
japanese chicken curry
shredded chicken mexican salsa
roo roast, pumpkin and peanut oil baked asparagus
Cals lots0 -
Ok, after lots of thinking I have decided against running cube program. It appears that it is designed more for geared lifters with a lot of variety in the lifts (like Westside). I then had the options of 5/3/1, sheiko or linear progression PTC style. After lots of thinking, I found sheiko 39 that has higher %'s and appears to be more targetted at bench (squats and deads appear very similar to 37). I will use my wrapped squat max but squat without wraps. Will add an extra day to do additional chest, upper back hypertrophy work.
Also, going in a novice deadlift comp tomorrow. Pulling conventional just for fun 0 -
I won the novice deadlift comp today. PB for conventional of 235kg with average form IMO. Missed 245kg on 4th attempt as shoulders too far forward.
Kee won the female class with 130kg at 66kg also.
http://www.youtube.com/watch?v=VjTQnjD-Zjg and 
http://www.youtube.com/watch?v=8wmQLUqp6QI 0 -
Well done...and lol at the costume0
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I won the novice deadlift comp today. PB for conventional of 235kg with average form IMO. Missed 245kg on 4th attempt as shoulders too far forward.
Kee won the female class with 130kg at 66kg also.http://www.youtube.com/watch?v=VjTQnjD-Zjg and http://www.youtube.com/watch?v=8wmQLUqp6QI
You compete with conventional AND sumo??
EDIT : ALSO ID EAT THE FK OUT OF THAT CURRY OMG HNNNNGGGGGG0 -
Thanks Sara
First time competing conventional in over a year! I've never pulled more than 220 conventional before. After this comp though, I think they are back on par again which is good. Main reason is I don't think my hips can handle the volume of sumo only training as well as squatting so back to conventional for training at least and I will see how I go as I near the end of this program if I switch to sumo or not. Apparently, Ed Coan trained conventional all the time and just switched for comps.
BTW I was a tad hungover when I ate that curry. Seriously bought me back to life :laugh:
16/9/13
BW 84.9kg
First day of new program. It is a modified diggit program from PTC linear progression style which I've adjusted a few accessory movements for my goals and I "may" have an optional bb day for my chest hypertrophy. Squats were all high bar and beltless to make it harder but still not that hard. First time squatting properly in ages and felt great. Bench is harder for me even at light weight as I struggle to keep tightness for that many reps. On Mr Miyagi's advice I will be incorporating the 3 board press weekly. RDL's at 120 is pretty damn challenging for a starting weight.
Targets for the program are set at 220 squat, 107.5kg bench and 255 deadlift. I realise I am still at a 240max DL currently but basically put the lack of no increase in 1rm last cycle down to the hip mobility rather than any programming. Plan is to do it all conventional in training to give the hips a break and I'll just see how I feel when the weights get heavy again.
Also, officially started my Carb Backloading experiment today but I'm not too good at keeping the protein a bit lower. Rough target macros are 200/350-400/70 on training days and 250/50/100 on non training days.
I think we are going to have to include some more sugars to reach these carb numbers! I was very proud as Kee was able to eat just as much as me! that is 200g of raw pasta there. Bowl as big as my head.
EATS
burger from local shop
mint lamb chops, broccoli and peanut oil baked asparagus
roo spag bol with wine bottle for size ref
Cals 3020
286P/249C/89F0 -
I wish I could change this to experimenting with CBL and diggit but anyway.
18/9/13
BW 83.8kg
First DL session in the books. I wasn't sure how I'd go today as last night I was too sore to even do a body balance class to get some mobility back! But time came and all was good. First time doing deficits in a long time. Really like the extra TUT and how it forces you to just keep upper back tightness and use maximum leg drive. Speed deads with 30secs rest and done with right hand under for mixed grip for the first time ever and it felt so weird! Decided to pass on the KB swings and db rows as my back was fried.
http://www.youtube.com/watch?v=G0evYRULE7o
First set form check, then realised my head was facing too far down, all neutral from then on.
Also, got an incline bench pb of 60x10 messing around yesterday.
EATS
tuna sriracha salad
chicken, onion, cauliflower sriracha bake
Cals 4700
306P/612C/108F0 -
20/9/13
BW 84.3kg
First real session at commercial gym. Squats felt great so I paused the last rep. I had a revelation with bench too as the bench they have there is substantially lower. With flat feet and knees just below hips I was able to get a LOT more tightness in lower body and leg drive. Now just need to figure out how to do it on normal height. This set at 67.5 was easier than 62.5 on Monday. Started FS at 100 with cross grip and got a bicep cramp so dropped it back a bit and did OL grip. I believe that is close to PB on DB row too? PB on incline that was at 50x10x3 last week but still a new movement, feels more comfortable now. Dips SS with cable x-overs, BURN!
3hr session, good fun!
Then heading to friends place. His GF just moved here from LA and cooked us some legit mexican which was so good! Had a couple of wines and lots of B&J cookie dough. Carb load complete No pics sorry
EATS
massaman curry and roo burger melts and veggies
Cals 4500ish0 -
Had a couple of wines and lots of B&J cookie dough. Carb load complete No pics sorry
Phew....0 -
hehe it was pretty epic.
I can't remember if I said it but I'm just aiming for IIFYM style weekends basically around maintenance as I'm always out and about and don't want to be a pain in the *kitten* low carb freak :laugh: Weekdays are easy.
Off to watch 4,6&rotary drag racing at Willowbank today. I missed last year for the first time since 2001. For those that don't know, I used to be into turbo drag racing hardcore and had a 10 second 1jz corona that my Dad and I built. Beautiful day! And since the food is so **** out there I think I'll just fast for the day and I'm contemplating a little eating challenge a bit later. See how I feel.
B&J Cookie dough is pretty awesome too. I think I may even like it more than clusterfluff which was my fav. And I've just been told that a local place is now selling serendipity icecream which locals have said is even better than B&J. Will review in the coming weeks.0 -
21/9/13
BW 85.9kg
Yesterday had a great day out by myself at Jamboree 4,6 and rotary drag racing event. CRAZY cars! I used to be a drag racer BTW.
Today went and had breaky with Liam and Holly which was very nice. Then UFC with the mma boys, then some cardio :P Frisbee at the beach, sprints around the place for about an hour or so. Great day!
Cals 2455
191P/190C/102F0 -
23/9/13
BW 85.4kg
Good sesh. Paused last rep on each set of squats. Bench felt good, DB bench felt even better. No board press today so I did a couple of sets of pause bench from my sticking point. Switched RDL's for leg curls today as lower back was pretty pumped already.
EATS
carnivore breaky at cafe
strawberry/banana thickshake with oreos
lamb chops and veggies
snags, baked pumpkin and peanut oil baked zucchini
cheesey omelette
mexican roo mince and lots of rice underneath
Cals 3538
282P/389C/82F0 -
25/9/13
BW 84.8kg
Deadlifts didn't feel "too" hard today. Speed ones still weird with right hand under. Decided to go lighter and higher reps on KB swings just to be a bit careful with the lower back.
Thanks to Chocchillimango for my prize pack which I received today for baking the cauliflower bread the other day.
EATS
chinese 5 spice & peanut oil baked chicken and veg
chinese 5 spice omelette (was liking that today!)
sesame/peanut chicken and 1.5kg of carisma low carb potatoes (38P/135C/12F)
Not pictured: 2 bowls of choc oats and 1L yoghurt.
Cals 4828
308P/541C/160F0 -
Nice looking eats Chris, and well done on winning the bakeoff!
How were the Carisma potatoes, any noticeable difference from the usual spud?0 -
TBH I don't actually eat white potatoes that often, mainly because I prefer SP. But they tasted exactly the same as I remember "normal" ones. I think I ate about 12 of them :happy:0
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27/9/13
BW 85.1kg
Firstly, I had a massage about 5 hours before training today focussing on stupidly tight upper back, neck, lower spinal erectors, glutes, calves, hammies and right tricep.
Had to ditch bench press as my right tricep was seriously not feeling right. Very strange as it was fine for DB SOHP. What I noticed (lucky I have a mirror :P) is that I have a visual lump on the right tricep about 4" from armpit and that is the bit that has been stupid tight for the last month or so. Physio next week.
Squats, low bar and felt great. Paused last rep of each set too. Still suck at front squats but mainly just the positioning still. Rest of stuff was just hypertrophy work. And kicked the **** out of the bag for a bit.
Looking forward to moving to 6 rep sets next week. I was planning on starting to wrap in week 5 when I'm on 5rep sets.
EATS
found this today. SO GOOD!
bbq steak, snag and salad
pancakes with nutella, strawberries and banana
Cals 4070
220P/273C/224F (LOL, got stuck into the peanuts)0
This discussion has been closed.