Chris experimenting with CBL & Cube
Replies
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Sorry for late updates. Been super busy!
From hill sprints training and boxing with Kee at Alex Hill on the weekend. She has her first boxing match tomorrow night in Brisbane. Looks like she has bigger guns than me in this pic!
Session went very well. RDL’s didn’t quite feel right though.
Some extra reps on a few things today. Additional food helps. I ditched RDL’s for a direct hamstring exercise because my shoulder felt a bit funny.
After comp, ate all the things. Had a couple of nice high days. Back to regular flexible dieting now. Although, I may have a couple of low days before I hit up a burger challenge on the weekend. Will see.
Kee has her fight tomorrow night in Brisbane. She has been training very hard and I’m sure she will do very well. She is matched up with a fairly tall lanky girl which I think will suit her as that is the build of her regular sparring partner also. Had a minor scare with a bit of a sore wrist on the weekend but there is no breaks or anything, just a bit of inflammation so she hasn’t been punching things this week. Just technique and fitness work.
EATS
steak and veggie stir fry
microwave cake and ice cream
Calamari japanese curry
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Pics
https://picasaweb.google.com/106245995590879016470/INBAAustralianChampionships
The guy to my left won this class
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Sorry for the lack of updates people.
Since the comp, I've just been doing my regular 3x a week full body training modded for my injuries. Been eating heaps and back in the low 80's, strength is well up
e.g. DB bench max was 30kgx8. Now 30kgx12.
right arm assisted chins 57kg assistance (pavel 5rm program) was 6 at 79kg, now 8 at 81kg.
Not 100% sure on leg stuff but I did Bulgarian split squats with a 20kg vest and 2x20kg DB's for 3 sets of 12 yesterday. (close to a PB I'd say as my 5rm was 80kg total added weight in the past)
Also, been using my prowler a bit more. And used the one at my gym yesterday. I said to a guy in my class if he did 5 laps of 15m with 45kg on it, i'd do the same. He did his but then I felt like a pansy if I only did 5 as these people were REALLY struggling for the last bit. I ended up doing 8 laps with 50kg on it. Also did, 90kg for 2 laps. These weights probably don't mean a lot as the hardest bit about it is the CRAP astroturf they have. The main reason we are using it now is so that we can tear it up and get some new good stuff haha.
In other news, Kee's fight didn't go as well as we hoped. The girl she fought was literally 6' tall so had a MASSIVE reach advantage. Kee was a bit aggressive and didn't use much of her movement to get inside unfortunately so just got jabbed a lot. She can definitely take a punch though. Still very proud of all the trainin and effort she put into it. Just needs to fight people of similar size next time :P And now she is back doing what resistance training she can and also wanting to do a bit of yoga/pilates for mobility/rehab.
That's about it I think. Life is good
Oh yeah, I'm still a one armed bandit. Left shoulder is basically unusabel for any pushing or cross the body movement. I've found that as long as I'm stuper strict with keeping the shoulder packed and lats tight, I can do bent rows fine. I did notice that my lat strength seems to have gone up since switching to bb rows mostly compared to cable and machine ones. Yesterday, I was able to do a hanging L sit, then rotate back a bit, straighten legs and do a very slow controlled row to pullover bar. Could never do that before. Use to have to use a fair bit of momentum.0 -
Pretty regular week training wise until the seminar yesterday. Hardly anybody turned up so I just did some random stuff.
6am hill sprints, then right arm assisted Chinups. Doing at the jungle gym where they have the lower bar next to it. Started off using me whole left hand and got down to only using one finger as assistance.
The at seminar sumo Deadlifted up to a comfy 220*1@8.5. That was on a stiff bar with no chalk and beltless. Feeling pretty strong and back felt good. Don't want to chance the shoulder too much though.
Then reattempted the sally up Squat challenge. Had a while team of bw squatters with me this time. Made it till about 3 squats left in the song again with 60kg so around the 3m10s mark.
Then went on pushy pub crawl. About 50km all up. Great day :-)
Random pics
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Nothing much happening. Lately, (as I've done in the past around this time of year) I've switched to some more ckd dieting as there is always stuff on socially on the weekend. Not optimal for strength gains but then again neither is having a broken shoulder :-P
On that front, or does seem to have improved ever so slightly. Was all good for my whole session yesterday and then I got swooped by a magpie and hurt it!
Doing 4x a week training. Glycogen depletion x2, Thursday is going to be random and whatever I want. Refeed on weekend and do some heavy stuff then.
Highlights recently, Bss +40kg x20, one arm assisted Chinups - 57kgx9, bb curl 20kg x 90.
Also, Kee has had her fight and is now back doing a bit more strength training and looking to lose some weight (that she put on for the fight)
Doing the weekly veggie prep
Shoulders for days
Token selfie
Eats
Bacon and veggies hoisin stir fry
Cheesey veggies with fountain sf sweet chilli sauce
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So Friday night was ALCE Brazillian BBQ for a friend’s birthday. Estimated 7500 cals.
Saturday morning was farkin turbo training session at PTC. KILLED it!
and finally got that 100 BB curls
Saturday night we were at the Gold Coast for Kee’s cousins 30th. ANother ALCE buffet at the casino. ANother estimated 7000 cals or so. 2 plates I didn’t bother taking pics of haha.
Sunday morning I went for a 2 hour stroll as no one was awake which was lovely. Got a massage as my erectors didn’t know what hit them from the deadlifts yesterday.
Then we were going to hit up this pancake challenge that apparently no one has finished yet but the manager wasn’t there so we couldn’t
So we headed to Maroochy Hotel as I had unfinished business. I was the record holder at 11mins for the boss burger but when I did it I only had lunch an hour earlier. Came in with about a 10 hr fast this time. Kee had a crack to! First female to try it.
I had my technique down pat this time and absolutely smashed the record with a new PB of 6m30s. Their is apparently over 500g of meat and 500g of chips. Numerous staff and patrons came up to me after to congratule me haha. I quote “I have never seen anyone eat like that before, you are an animal!”
Kee had to tap out after about 15mins as she said it was about to get messy haha. She put in a great effort though finishing the whole burger except for a bit of the patty about half of the chips. I then finished off all her chips LOL. I seriously don’t know where I get this bulk eating ability.
EATS
subway smokey bbq beef salad
Beefy’s steak and mushroom pie
Kee and her burger (got through about 7/8 of it)
me and my burger. Demolished in 6m30s. New champion!
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Since it turns out I can deadlift again I started Coan/phillipi DL program today. Week 1 of 10. All felt good. Back was still a bit tight from Saturday though. Lower back pump was ridiculous on the assistance stuff. Was super careful though. And did my regular bro stuff.
Plan is to do it twice a week for probably 2 or 3 weeks depending on how fatigued I feel. I’m only training twice a week, maybe 3x so should be right.
Current max set at 240 and target is 250. Haven’t actually done that in a while but based on the 200x10 being 266kg theoretical 1rm and I know I have good reps ability (compared to 1rm) I think the target is doable. Will be doing extra mobility work for hips and upper back. Also, only doing the main sets sumo, doing all the “speed” sets conventional to keep the stress low on the hips.
Also, watched half of the Mike Tuscherer DVD’s today. So much good info. Can’t wait to not be injured so I can put it into practice. And on that note, my shoulder does appear to be feeling a little better lately 0 -
Sorry for lack of updates again but really have been crazy busy.
Just waiting to hear on finance but just bought a unit in Hamilton, Brisbane. If all goes to plan, will move there in about a month and be renting out our other unit in Alexandra Headlands.
Because of this, my proposed move of my garage gym to my new place is not required so I've started selling stuff. Sad but it is only metal at the end of the day and otherwise I have to pay for storage somewhere.
New place is 6km from CBD and 5km from PTC
Last weeks training.
Tue
Coan week 1
Deadlift 190*2, 150x3x8 sets.
RDLS, bent row, lat pulldown, good morning x 3 sets
(and some upper body bro stuff)
Thu
Coan week 2
DL 200*2@6 RPE, 162.5*3*8 sets
RDLS, bent row, lat pulldown, good morning x 3 sets
(and some upper body bro stuff)
FRI
speed deadlifts 120kg plus blue band x3 x 6 sets
SAT
mma circuit training for 45mins first
then
Deadlift 212.5x2@8 RPE, 175x3x6 sets
Avg cals 3500 for the week. Eating lots, getting strong again.
Back and shoulder are feeling good. Keeping up the mobility work also.
Plan is to deadlift 3x a week again this week. That will be very similar volume to week 1 with slightly higher average intensity.
Following 2 weeks will be 2x a week. Loving that I can deadlift again!
The cue from Chris Duffin about thinking about your rib cage as the top of a shock absorber has REALLY helped my conventional DL. Feeling tight as. I do the main heavy set with sumo and then do the rest conventional so I don't give my hips too much stress.0 -
Slack again LOL
TUE
Sumo DL 225*2@9 (beltless 2rm)
DL 187.5*5*3 sets
Right arm DB floor press with band: 25kg plus red band 10,7,7
Circuit of RDL, bent row, lat pull down GM x8x3 sets
Curls and skull crushers
http://youtu.be/-XAv8R3G7JM
form tips?
http://youtu.be/yeLiXI9h3Qs
WED
was going to go to sauna. FINALLY they changed their locks LOL. No more sauna access
THU
sumo DL 200*3*3@8 (*kitten* stiff bar)
DL 162.5*3*3 sets
RDL 150*5*3 sets (5rm)
Pendlay row 80*5*3
Band lat pull down
Right arm DB floor press with band: 30kg plus light red band 7,7,6,5,5
Curls and skull crushers
FRI
Rode 35km in 1h20m on pushy
Cals average of around 3200.
http://cdnutritionandfitness.com/genetics/ Article I wrote this week.
EATS
First attempt at dessert pizza. peanut, banana, cinnamon and honey
potatoes, cheese and bbq sauce
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FRIDAY night
went to Ocean St markets and ate all the things Delicious.
SATURDAY
sumo Deadlift 212.5x2
sumo pause DL 175x3x5 sets
speed deadlifts 175x3x5 sets
BB Curls 30x12x5
Tricep band press down blue x 20 x 5 sets
Arvo
12 hill sprints super setted with KB exercises (16kg)
floor pressx20x3
snatch x10x3
OHPx10x3
two hand curl x15x3
SUNDAY
50km on pushy in 2hrs. Bloody good ride. Nice and hot but really windy.
Avg cals closer to 4200 than 3200 now LOL
Feeling like a powerlifter again
trolling vegans LOL Roast beef
peanut pancakes
barrimundi burger
beef brisket burger and chips
choc,peanut,cinnamon oats with coconut choc bar, nutella and coconut oil
peanut butter brownie
afternoon snack. Veggies and ham with sriracha
random turkish foods
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Sumo Deadlift 225*2@9
Conventional deadlift 190x3x5 (on 2 minutes
220x1 (for *kitten* and giggles)
Sumo's
http://youtu.be/ggPiYelv31s
Convetional “speed”
http://youtu.be/aIfEhzOY-88
220kg
http://youtu.be/8Mnjz11dtyE
Ditched all the assistance because of that plus I am meant to be lowering volume a bit this week anyway.
Turbo session as had to get done in 45mins. Took a few vids, see below. Anyone have any idea why my right hip rises first?
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20/11/14
Upper body only session (hard with one arm shoulder LOL)
All felt good
21/11/14
I was unsure how I would go today as I didn’t sleep that well last night. VERY happy with a new 2rm. Previous best was 230kg and that was with a belt. All feeling good beltless. Then just smashed out a few sets at 175kg for speed (seriously felt like a feather after 235) so I added a block for deficit pulls. Then I figured I may as well do another DL variation also so did some block pulls. I absolutely suck at these conventional. It seems like it is harder than off the floor! Did the last one sumo (and with straps as callus was coming off and didn’t want to risk shoulder for reps) Got 12 out and then laid on the floor for 5 minutes LOL
http://youtu.be/adDhdxIrPDw
And played around with a few apps
http://www.barsense.com/watch/cfcaa32
http://youtu.be/3-QVHWYzb8Q
EATS
Pork buns, Japanese chicken katsu curry and wine (made by me and farkin legit as it gets)
Bacon, mushroom, sesame chilli stir fry
roo burgers and pumpkin
sesame bacon/asparagus on mashed cauliflower (lamb roast rub flavoured)
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24/11/14
Did some floor press, core stuff, curls and tris in the living room while watching UFC
THEN, it was finally time for the 24” Pizza challenge. I had about 9L of water during the day and no food. Last water was a few hours before. There was 39 people in the comp and no one has ever finished the pizza in any time limit. If you could do it in under an hour, you get a free 24” pizza every month for a year.
patiently waiting for everyone’s pizzas to come out
I got chicken and sundried tomatoes (not the greatest choice for a comp in hindsight)
struggle street
time lapse vid. 45mins into 90secs. I think the last slice took as long as the first half!
http://youtu.be/2QojfzyAoec
friends made these LOL
estimated macros (based on that being about 4 domino’s pizzas)
And in the end, there was only one man left standing. 38 drops outs (including one very brave 16 year old girl) and I became the first and only person to finish one! I was not feeling well at this stage but no expulsion was required LOL
me with the owner
OTHER EATS
chicken burgers, chips and super dry
choc/pb thick shake from san churro
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Sumo deadlift 242.4x1 (new 1rm)
conventional deadlift 200x1x5 sets
http://youtu.be/F2rBQl5wYDk
And got on the news for my pizza eating ability. Was on the radio as well this morning. Sorry about the budgee noise, they go nuts at that time of day.
http://youtu.be/x1unD-vtGVQ
Great day!0 -
Slow updates again as crazy busy with packing for the move to Brisbane tomorrow. Still fitting in the training (just).
Sunday was deadlift for dosh comp. Came 2nd on wilks with 250 at 80.9kg. I reckon I probably had another 5kg in me. 3hr weigh in too.
http://youtu.be/oLaWfDDmadU
Also won the axle deadlift comp with 7 reps at 132.5kg (tied with Tim Oshea but I was lighter). All the hanging off bars and stuff and bottoms up kb presses help the grip it seems! Harder than I thought and plenty of really strong guys couldn't even get 1 rep.
TUE
deadlift 200x2, 160x3x8 sets (done in 17mins between clients LOL)
Also, disassembled a power rack, moved 350kg of weights, did farmers walks with 35kg handles and a prowler for about 500m each haha
THU
stiff bar and used straps for top sets then no straps for speed stuff. (puts me off) All felt good left shoulder if feeling slightly better too, I'm going to get another xray to compare to a few months ago.
And packed a lot of boxes and walked up and down stairs a lot and ran 3 S&C classes.
still got some seperation
Random eats
pop tart nutella sandwich
Kee donated half of her chicken/avo pizza to me
for cutting weight
pumpkin protein cake
bulgogi stir fry
apparently this is called a summer roll
chicken/bacon stir fry
first food after weigh in (plus 3L of hydralite!)
hoisin stir fry
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Another late update. Crazy busy moving but basically all done now.
Fri/Sat moved about a million boxes down stairs, into garage, into cars, into new unit haha. Lots of calories burnt. Moved right next to Eat street markets. Lots of calories replenished. CBF with food pics lately but just trust me that there was plenty of good stuff
Mon
First session at PTC as a member
Sumo DL 220*2,
250*1 (misload equal 1rm)
235*2 equal 2rm
conventional beltless 200*3*5
DB incline bench (right) 30*5*5
GHR*10*3
chest supported BB row 60*8*3 (first time)
lat pull down machine lvl 5*8*3 (shoulder din’t like extended position even with lean back so back to bands)
seated row lvl 10*8*3
seated db curl 15*10*3
preacher curl 15*8
rope press down 30*10*3
skull crusher 16*25
SSB pause squat 80*5
100*5*2
110*5
120*5 (PB but first time)
bench press (2 arms!) 40kgx5 (that was enough, not doing that again)
http://youtu.be/tC6pxLJkypc
I decided to do week 4 from Coan/phillip today as I was at PTC and then I’ll do week 3 (220*2 top set) at suncoast with the *kitten* bar and straps.
All felt good except the 250 when I thought it was 235. Farkin, should have went for a second rep haha.
Rep count
deadlift 25 (counting all above 65% so 165kg)
squat: 25 (will just be SSB for a while, theoretical 1rm 140kg apparently)
bench: 25 (just counting right arm LOL)
Plan over the next few weeks is to deadlift 3x this week to take me to week 5. Following week will be 3x also and then I’ll strectch out the final 2 weeks over 1.5 weeks I’d say to allow for a bit of a volume taper. Have to make 265kg to make the top 20 deadlifts at PTC. Don’t know if I’ll be able to get there before scheduled shoulder surgery on Jan 16th.
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10/12/14
Went to the oval after work and did 10 sprints of around 40-50m. Felt my right psoas being quite tight.
11/12/14
Terrible night sleep and my right glute med/piriformis was crazy tight. Sprint related I believe. (don’t do that before sumo’s again)
Sumo 200*2*2 (was meant to be 210 but felt terrible)
Conventional DL 170*3*6
Right arm DB floor press 30kg+red band 9,7,8,8,8
TRX ham curl 12x5
TRX Row with feet elevated 11x5
BB Curl 32.5x13x2 (extra rep), 40x10x2 (heaviest I’ve gone and shoulder felt ok)
25kg myo reps 15,5,5,5,5,5
Skull Crusher 24x13x4 (extra rep)
Band pressdown myo skinny purple 15,5,5,5,5,5
Then my client was testing her openers for pretty and powerful today for bench so I thought I would test my shoulder.
Bench, 40x2,45x2,50x2, 60x1 (felt left shoulder at this weight)
Pushup x2 (first pushups in about 6 months)
Then I had my first crack at the competitive eating league happy meal challenge. Bit slow at 55 seconds as the fries were all over the place. I think I can get down to sub 40.
http://youtu.be/njBSHbQP9xs
Cals 4975
207P/707C/130F
Rep count
Squat:25+0-25
DL:25+27=52
Bench: 25+40=65
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CBF typing out everything I’ve done as too busy but still running 4 week condensed coan/phillipi deadlifts.
Training 3-4x a week. Either 3 full body days or 2 full body and an upper/lower.
Monday’s deads sucked. Right hip was super tight. Because of this do all conventional on Thursday. Tue 235x1, then 235x0. 180x3x6 speed.
1rm on SSB yesterday after 110kg pause squats at 155kg. Raw raw, beltless, shoeeless etc :P 220x2, deficit deads 180x3x5. Did my regular right arm db pressing. Got 35x5x5 at 30deg which is a massive pb for me.
Also, I did some dips on the assisted machine and it didn’t hurt the shoulder until I got to full bw. I think that is a good sign. Got another xray on shoulder yesterday and another doc’s opinion. He recommended another surgeon’s opinion before surgery. Then I found out surgery postponed til March anyway so that worked out well. Doc reckons there is already plenty of room in the ac joint and if anything it is separated rather than impinged. He said there is about a 50/50 chance that the surgery will get rid of the pain. So this other surgeon is apparently a straight shooter no bs guy and will not jump into surgery unless absolutely required.
Been averaging 3700 cals over the last 6 weeks and maintaining around 86kg. Ate 3/4 of a thai chicken and cashew pizza for dinner last night. Was my first free one from the eating comp. Pretty funny when I walked in there and they all knew my name haha.
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Recently I've been counting total lifts per week on the big 3. However, I have to modify as I only do squats with SSB and one arm db press because of shoulder. I count all lifts above 60% 1rm.
squat =31.
bench = 74,
Deadlift = 98
,As it seems my body is happy to use the SSB again I will be upping the squat frequency and reducing the deadlift frequency. This "should" result in less overall fatigue purely based off the loads used. (typical deadlift is anywhere between 180 and 240kg where as SSB beltless is around 120-140kg) For anyone who hasn't use a safety squat bar, they challenge the core and thoracic A LOT and feel very much like a front squat except for you don't have the massive mobility requirements of the thoracic, shoulders and wrists. As well as that they are perfect for people like me with shoulder injuries as I physically can't get that much external rotation without pain. Plan is sheiko 37 on SSB and DB press and stick with coan/phillipi on the deadlifts. Continue eating lots :P Nah, probably just stay around high 80's/90kg to be within striking distance of the 82.5kg class for whenever I can actually compete again.0 -
Went away for a few days to a farm stay near Bunya Mountains, got some rest, walked a fair bit though. Came back was going to test maxes on NYE. Felt weak as piss.
Sumo deadlifts up to 235x1, 245 and 240x0. Starting position was off that day.
220x2x4 sets
added suit 220,230,240,250x1
Plus other assistance stuff, RDL's, pendlay rows, bis and tris.
2/1/14
SSB squats 127.5x3x5
SSB pause squats 115x4x4
Right arm db incline bench 35x3x6
lots of rows, bis and tris and some crunches
3/1/14
Strongman stuff
atlas stones 50,60,75kg (descending height) 6 rounds
75kgx5
Keg press 45kgx8x3, 56kgx3
Keg runs 15m 35kg,45kg,56kg x2
chest supported row 70x10x3
DB row 30x12x3 (first time in ages, felt ok on the left shoulder for the right arm row. Previously felt sort and unstable)
They are the events in the novice comp I'm doing in a few weeks. Had a mate show me how I can OHP with effectively using just the right arm. Fine up to 55kg and only have to do 40kg in the comp hehe. Little bit light but good for a cripple haha.
Been eating heaps. Had my first cronut last night. Nutella flavoured. Was pretty damn good I must say.
Sitting around 86kg which appears to be my sweet spot at the moment.0 -
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Thanks mate I didn't know anyone was reading. I was just chatting to myself LOL.
Try and keep this a bit more up to date
Good session. Deficits felt nice and speedy. Sumo block pulls weren’t quite there so dropped back to 215. First time using trap bar. All beltless. Here is top set.
http://youtu.be/i6I6evLli-Q
Just a boring upper body session. Had a little comp in my strength class for AMRAP at 80kg. Guys went 10,15,16,20. I had to have a crack so did a quick set of 30 in about 50 seconds with the last one paused hehe Had to prove that I do occasionnally lift :P
Fatty physique update pics. Doing them in the same BB poses I was doing for comp for a good comparison. I’m 10kg heavier than comp weight in Sep and the only real differences in measurements are increased chest to 108cm, waist (where it just about all goes LOL) and quads up 1cm each. As you will see from the pics, my limbs stay quite lean but the gut holds the lot haha.
In other news, I went and got a second surgeon’s opinion re my clavicle osteolysis yesterday. The gap in the ac joint has increased by around 5mm from July to Dec 2014. What that means is that my body is still breaking down the end of the clavicle slowly until at some point there will be no more impingement and “should” be no more pain. It also means that if I got surgery straight away in July they probably wouldn’t have taken enough away anyway as they were saying about 5mm. So I am going to continue to play the waiting game.
What I was unsure of though is that if me using it breaks down the bone a bit each time (and that space gets filled with scar tissue) then would be me using it through some pain actually be beneficial for a speedier recovery?
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9/1/15
SSB pause squats 120x5x5
SSB squat 85x30
Leg Ext, Calf raises
10/1/15
10 sprints of about 60m. (mega sleep in til midday so no strongman training)
11/1/15
24kg KB swings x25x5
24kg goblet squats x10x5
24kg KB snatch x10x2
about 30mins shadow boxing
Friday fasted all day and went to eat street markets. Estimated around 6500 calories in 90mins LOL. GOOD food there.
I'm not logging food at the moment just winging it and making sure I get enough protein. Training volume is up so I need it for the recovery.
Random eats
fish burger and grilled S&P squid
what I eat just about every 2nd meal at the moment. Chicken katsu don
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12/1/15
Upped the weight on SSB from 135 to 140. Bit tough but definitely doable. Pause squats felts good. Got an extra rep on my “around BW for reps finisher”. So much cardio. DB bench all felt good (and I used a 5kg on my left arm and it didn’t hurt). Extra 2 reps on the rows and then bro stuff.
Got to train with Keola for once too. Our schedules have been so different lately that it’s been tough. Hopefully be able to make this a regular thing again. She is still suffering with her back injury and has been doing lots of db work and bw stuff. Showed her the 6,5,4,3,2,1 split squat that I regularly use to kill people’s quads in my classes hehe.
Also started RFL today. 12 day stint coming into strongman comp is the plan. Just want to lose a bit of the excess on the gut as my abs caliper measurements are up to 14mm. I’m happier around 10mm
Cals 1288
225P/64C/25F0 -
13/1/15
BW 85.9 (already feel flat and lost vascularity)
Back was feeling quite average this morning after squats yesterday. I was working from home in the morning and not very mobile. Was quite crackly in the thoracic. Decided to see how it went and would go by feel when I started training.
Conventional deadlift
180x3x2
200x3x2
210x2x3
Sumo 1” block pull
190x5x2
210x4x4
Back felt fine and all the lifts were nice and quick.
Then after that we had our first “bro-ga” class which is yoga for powerlifters. Was great fun and very beneficial.
Cals 1836
300P/87C/39F
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14/1/15
86.1kg
Rest day. Did accounting job and trained one client.
1468 cals
228P/73C/25F
15/1/15
Energy well down. Right shoulder was feeling a bit off as well so I reduced the total sets. Rows felt good though. Also tested my shoulder a little and did 3 front lever swings pain free.
Went and got a massage. Had to fill out a form. I had a little chuckle when I got to this question.
Ran into my damn trigger food (cashews) at my parents and couldn’t say no. Terrible willpower haha. Was feeling very low on energy up until this point though. Definitely got me through the day. On Thursday I’m up at 5am, run 1 strength class, then I do my training, then another class. Then I got my massage, then I went to my dad’s place and helped him move a massive tree stump (atlas stone training came in handy here) then a little break and back at the gym at 3 for more clients and classes until 6:30 and then drive back to Brisbane. Now that I wrote that down, I’m very glad I ate the nuts :P (still definitely in a deficit)
Cals 2199
214P/19C/117F0 -
16/1/15
85.9kg
Decided to ditch the low carb at this point as I wanted to train twice today and obviously that would be far from optimal :P
SSB squats all felt good. I forgot to mention but thoracic was about 3/10 pain on Monday. Today was all good. Only had to use my peanut to “crack” it once instead of every set. BSS with pauses are farkin killer.
Arvo session went well. Worked up to a pretty tough 230x2 and then 3 back off sets. 3rd set actually felt really good and I was going to do some more but the right hip flexor was a bit tight so I thought better of it and did my assistance stuff.
Refeed went very well
choc/peanut oats with blueberries and nutella
Cals 6200
204P/1030C/126F0 -
19/1/15
BW 85.9kg
So today I tested out my back and shoulder with a bit of normal squatting. I was working up to a relatively heavy single but listening to the body all the way. Switched to low bar at 140 and my groove was definitely not like it used to be which is understandable. I went one finger wider on the rings for grip and my shoulder was happy but still able to keep very tight in the upper body. Went up to 180 x 1 nice and deep which would be close to my all time raw max (no wraps) I'd say. Then did 140x10 high bar and the rest of the stuff was just nice, light pump accessory work.
http://youtu.be/wlSSzdgaa0A
http://youtu.be/6hWywQyetZQ
Cals 1389
235P/14C/43F0 -
20/1/15
BW 85.3kg
Deadlift deload workout by volume. Nothing crazy. SOOOO happy that I can do pullups again though! I tried a couple a few weeks ago and shoulder said no. I did these wide neutral grip as that seems to have the most "room" in the ac joint for me.
Cals 1299
209P/22C/36F0 -
22/1/15
Upper body deload workout.
DOING CHINUPS AGAIN! Cannot put all my force into it but I can do them. I had a guy shadowing me in my strength class today who has coached Sweden's national gymnastics team for the last 20 years. He was telling me about a guy who could do a strict pullup with so much force that he could then go over the bar and touch his toes and then grab the bar again! Hectic. I was going to attempt a clap pullup but shoulder said no.
I did however have my first attempt at a pullup "flow". Google marisa inda for how it should look :P I am looking forward to doing this more often as my shoulder gets better.
http://youtu.be/jBtq0w0Mky4
Cals 1599
224P/66C/40F
And as of 23/1/15 I am 84.2kg so well under the 85kg limit for tomorrow's novice strongman comp.
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