Chris experimenting with CBL & Cube
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How often do you do technique sessions?0
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It's only my second one with Scott. Last time he basically said I was all spot on just need to get stronger :laugh: Except last time my bar was a bit high on the squat actually.
It is definitely beneficial to get someone who REALLY knows powerlifting to look at you though. I mean, I know how to lift and how to instruct lifters but watching yourself, I believe there will always be a little bit of bias.0 -
I would love to see someone every few months. Video's can show yourself, and others, only so much.0
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Oh, and GPC?0
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Totally agree. Intricate details are hard to spot!
http://gpcaustralia.com/
That's the fed I compete in
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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 180kgx5x50 -
Totally agree. Intricate details are hard to spot!
http://gpcaustralia.com/
That's the fed I compete in
Cool and good luck!0 -
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. 0 -
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.0 -
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.
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I had never even heard of low carb taters until you posted on your wall the other day. I need to google fu to see where I can find these miracles of modern science!0
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seriously, they are awesome! I eat normal potatoes as well but if I can have twice as much for the same cals and they taste the same, I will always take that option!
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.0 -
^^good tip.
I am bad at getting everything laid out.0 -
I have all of my training history for the last 3 years on an online log. I have all of my lifts from April this year on a spreadsheet (so I can CTRL F it haha) and now my PL comp history spreadsheet. Accountant much
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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.0 -
I'm sorry you have to have a cortisone shot but I hope it feels wonderful after and helps with healing.:flowerforyou:0
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I'm sorry you have to have a cortisone shot but I hope it feels wonderful after and helps with healing.:flowerforyou:
Thank you I had to get one in my shoulder last year and it fixed it up quite well within 2 weeks so I just hope it can be as beneficial for the hips also. 0 -
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 0 -
I like the way you log your workouts - with the notes btw.0
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yeah it definitely helps when looking back. I have a gold fish memory :laugh:
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
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Friday was tension workout and refeed. Probably about 4000cals at least I'd say.
[img][/img]
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.
This log needs to be changed to "chris experimenting with everything" :laugh:0 -
<--- jelly
Although, he is from my neck of the woods I think.
How was the seminar?
Also, why conventional in the pic? Just trying both out?0 -
Mountain View, CA. Where ever that is?
Seminar was SOOOOO good. Was originally going to go for about 2hrs but 6hrs later we all learnt so much. Going to write up a Dan Green type mock program to possibly use next year. (post strongman comp)
And been conventional since June this year to rest my hips. Still playing up though and have booking for cortizone shot on left side on Wednesday and getting an ultrasound on the right to confirm bursitis there too and most likely getting that one done as well.
Stretch your internal rotators!!!!0 -
Forgot to actually put my workout details in
Oh and I love the 2 photos of Kee and Dan in sumo setup. Just ridiculously the size difference :laugh:0 -
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.0 -
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.0 -
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!
Thank you for reminding me why I'm glad my wife doesn't bodybuild. Strong supporting husband you are sir. Kudos.0 -
:laugh: this is for a PL comp which I suppose has it's pros and cons. She didn't really want to "diet" normally coming into comp as strength was increasing well and feeling very energetic. So you really only have a super short 5 or 6 days of HARD dieting (and water loading) and then back to normal again. As opposed to the long slow cut. As long as you stay within the range of a short term cut for your class though. She was a bit scared I think as the organiser was asking her which class 60 or 67.5 she was going in on Sunday when she didn't even know how much she was weighing. We'll make it though Hoping for 55kg bench and 135kg deadlift. Push/pull only. 0
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best of luck!0
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Thanks mate
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
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