Chris experimenting with CBL & Cube
Replies
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27/12/13
BW 87.1kg
First time squatting heavy in nearly 2 months today. Thought I'd try the shoes out for some back squats. Started with all high bar stuff as usual and toes forward. I went a little wider when I started wrapping at 160 but not as wide as normal. Hips felt good. 182.5kgx5 is a 5rm by 2.5kg. (theoretical 1rm of 212kg) Then just did some high bar squats to finish with reps. Wanted more than that but wasn't quite feeling it. Also attempted to put on my briefs and failed. Got the suit on and tried 2 reps at 140kg which was ugly and about 2" high. Got down lower than I had expected with minimal weight on though.
http://youtu.be/9qpv9odiMH0
lowest point on high bar squats. LOVE new shoes haha
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28/12/13
BW 87.1kg
Double session today. Trained with Stenzel from PTC in the arvo. He squatted up to 230kg which is the most my setup has been tested to. All good
Was going to deadlift but erectors around L7 or so didn't want to play so...chins were a bit tough today. Other stuff was done quick with no rest and some bag work in between. Was about 1 million degrees C then!
Then a quick beach session for frisbee and swim.
Back to gym for B session. Bench felt pretty easy. 2" pause is like an invisible 1 board. Got that from Brandon Lilly. Helps to practice keeping my tightness. Slingshot was ok but lost a bit of tightness on first set which made it harder than it needed to be. The lower back RDl was an exercise that Silverback posted a while ago for direct lower back work (which I think I need as I can visibly see spinal erectors for most of my back until the lower verterbrae area).
Then I decided to quickly head to the jungle gym and did the stuff from pullups on wards. Really like the Pullup holds for TUT for lats and grip strength. My best ever is 30/30/30 at a lighter BW so was pretty happy to get to 1min or so each time.
And then went out to dinner with friends at Hog's Breath. Couldn't go past the mega meat tower again. And finished the day with some quality jaff and baileys gelato (no pic).
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I enjoy the pictures and posts:)0
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Thanks a lot!
Today is NYE testing day! T minus 1.5 hours! Excited. I'll probably be there for most of the day as I want to do it to the same time as a regular powerlifting comp. Should get some ugly squat and deadlift face pics
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31/12/13
BW 87kg
Had NYE testing day at my Gym. Was good fun. Silva, Muzz and I did all 3 lifts. My Uncle Andy and my Mum did bench only.
5kg PB on squat, equal PB on bench (and only second time I got over 100kg all year) and 5kg below PB deadlift. (gassed) First sumo deadlift raw and heavy in ages. I was annoyed at how hard 230kg was conventional so decided to have a go sumo as hips were feeling ok. SOOOO much easier.
My Uncle Andy who just came to watch also had a crack at benching. I remember him having a shirt that he got from a gym when I was about 10 years old that said "I lifted 100kg" or something like that. He pause benched (for the first time) 90kg. It looks like the good bench genetics are from my Mum's side!
210kg squat
http://youtu.be/8Ap_YVi7Lkc
105kg bench
http://youtu.be/-pYiysHpc5E
230kg conventional (first time with some nose torq haha)
http://youtu.be/JaYr4UEOzlI
235kg sumo
http://youtu.be/89IhzmHAkX4
Others who lifted
Silva 170kg squat
http://youtu.be/g8J8QyV49Dk
Silva 105kg bench
http://youtu.be/eT0O74KUAmE
Silva
160kg sumo deadlift
http://youtu.be/3j1aNWO5IxA
Muzz 160kg squat
http://youtu.be/JYD2V0H5fwo
Muzz 105kg bench miss
http://youtu.be/twDdSuJ0mg0
Muzz 180kg deadlift
http://youtu.be/jPoNAGZmVlI
Muzz 170kg suit deadift (got 190 after no vid)
http://youtu.be/U9r2LnkxVes
Joanne (mum) 52.5kg bench
http://youtu.be/b8Aj4cWVkmY
Also, just did my progress pics and measurements
Measurements. (flex/unflexed on biceps)
Chest 104
Shoulders
Waist 86
Hips 104
Bicep 34/38.4 32.1/35.8
Forearm 31 31.2
Thigh 59.7 60.5
Calves 39 39.5
Neck 39
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2/1/13
BW 87kg
Shorter session today as will be doing a good equipped session tomorrow with Liam and Tim. Couldn't quite get 3x5 at 60kg SOHP but equalled my 10rm for 3 sets so was happy with that. Slightly less rest on chins too and maybe still a little fatiqued from NYE testing missing my last set of 3.
Also had Muzz and Kee there doing there thing and I was showing Mel (my friends gf from America) a full body resistance training session. I went "relatively" easy on her but I think she'll be sore tomorrow hehe.
Then went home for a swim and raced Kee on all 4 strokes as we were talking about high school days swimming ability. I only just beat her on all of them except butterfly which I somehow did half decent at haha,
Then went to Muzz's place and played the Seinfeld DVD trivia game. Great day
Also, just started logging cals again yesterday.
Cals 2278
193P/186C/81F
3/1/13
BW 86.8kg
Sheiko 29 bench with some slingshot. Felt a bit fatigued. Was tougher than should have been. And Tim came around and helped me with my first equipped squat session. Check the vids haha. Mission. Fun though. THe descent was harder than the ascent on all of them. It really is a whole new ball game.
227.5kg squat single ply (bit high)
http://youtu.be/lREDR9XOjIc
struggling!
http://youtu.be/rA_HJG6R72M
227.5kg
ouch
more ouch haha
then date night Went and fed the ducks and then dinner at Palmwoods hotel
Cals 2263
202P/209C/61F
EATS
bacon/eggs on toast and broccoli
chicken and broccoli pie
sirlion steak and veg
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6/1/14
BW 86.6kg
3 board is new but relatively easy. Shirt stuff was just touching on the first but struggling on the second to touch. I need some pro tips on this as I am really losing my tightness a lot. Stopped early (was sheiko 29 pyramid) because left elbow felt funny. (I think it was from tricep presses the other day) Then squats all went well. Was meant to be 5 sets of 3 at 160. First set I forgot my belt and it was pretty easy. Didn't use wraps or knee sleeves today. Last set, I just decided to go all out. RPE 9.5. Fun stuff
Also went to the doc and going to get another cortisone shot in the left hip as it doesn't seem to have healed up like the right one. Still limited ROM and just feels a bit off. Fine for squats, not sumo deads though.
Also, going to see a physio re this lower trap strain. I don't know how time flies so quickly but it happened about 2 months ago now and still no good. Definitely a tear I'd say. Not deadlifting for a while even though it doesn't seem to aggravate it. It seems to be weird stuff like lifting a plate up to head height to put on for squats.
EATS
banana muffins with PB
pumpkin butter baked chicken and roast pumpkin
Roo steak, potato chips and broccoli
Cals 2274
225P/218C/61F0 -
7/1/14
BW 86.1kg
Looseley based off sheiko again. It called for 5 sets of 2 initially at 170 (with wraps) and it was seriously easy as without wraps. I was trying out my new lifting large multi ply knee sleeves which seem farkin awesome BTW. So I just decided to keep going up and doing doubles. I have never squatted over 185kg before without wraps so I was VERY happy with it all. My left bicep seems to be playing up since doing tricep pressdowns last week (can't think of anything else it would have been from) so I didn't do any upper body stuff (bench). Hit some high bar paused squats, all hamstring to calf and really feeling strong. I don't know where the squat gains have come from lately but I'll take em! I am seriously loving the UGE squat shoes Kee got me for xmas though. The only down side is I can't kick the bag between sets anymore :P
yes, I am wigga
http://youtu.be/qZPaxUjRCzc
Then trained a few clients and went to the sauna with my cricket ball. Glute DOMS have already hit haha.
EATS
garlic crusted basa and potato chips
Cals 2465
238P/287C/47F0 -
10/1/14
BW 85.9kg
Squat
150x3x2
160x2
170x2
177.5x5 (PB)
170x5x2
All no wraps, just the LL sleeves. Was feeling pretty average today and wasn't sure what if I should train but did anyway. Happy I did. Just got my stuff done basically. Then just did 15mins of work bag work.
177.5kgx5
http://youtu.be/E2UWu9ynfRU
3rd set 170kgx5 Grinding enough
http://youtu.be/qT9xSIieFv0
Recent EATS
choc/pb and white choc wonderful quest bar pizza
choc/sinnamon proats with coconut cashew quest bar, cashews, PB & maple syrup
fish and bacon/egg/veg asian stirfry
domino's duck and bacon pizza
Been pretty much on 2500 cals per day lately.0 -
13/1/14
BW 86.6kg
Reffed my first novice PL comp at Tuff Nutz Performance gym on Saturday and then had lunch with their crew. Had Jamie take a look at my bench press technique and he recommended mobility work for anterior delts as well as really concentrating on lat tightness. When I am going through the eccentric phase I seem to feel it more in lower traps despite tucking my elbows a fair bit. Also played around with grip widths and narrower was feeling pretty good.
Then had plenty of drinks and went to the 20/20 match at the Gabba with Kee, my sister and BIL. Great night! About 4000cals that day.
Sunday: went to our friend's "engagement party" that turned out to be a surprise wedding. Bloody good day! Estimated about 3600cals.
at ze cricket
Photo from wedding. Guy on the left is the strongest teen in oz, guy on the right squats 380kg. Kee was squished haha
Today:
Went to physio for lower trap mobilisation. Left side actually felt a bit more tender this time also. I also told her about my left tricep that has felt really bad since I did tricep extensions about 10 days ago. Massage and ultrasound on that area.
As I am getting my left hip cortisone shot on Wednesday it looks like I will have some forced rest leading up to novice strongman comp on 25th Jan. (no squats or deads after tomorrow, need to rest tricep also so no bench) I think I'll just do cable x-overs at the gym for the next 2 weeks hehe.
Did everthing up to squats in the morning. Was planning on going for a new 5rm at 180 today but got to 160 and it felt heavy for some reason. Couldn't quite get my groove. The sets of 3 were low and pretty tough. Last set, I don't know where I got the energy from but I got 8 out. I did a fair bit of cycling around town this morning so I think that affected me.
Incline bench PB's are PB's because I've never actually gone heavy (ish) before. Only done it at home on crappy incline bench that I am not real confident using haha.
EATS
choc/cinnamon oats with blueberries, cinnamon quest bar, PB & maple syrup
bacon & salsa wraps
massaman curry baked roo burgers and SP
Cals 3158
203P/334C/99F0 -
14/1/14
BW 86.5kg
As I am getting another cortisone shot in the left hip on Wed I decided I would do some ME equipped deads. I tried it with the suit backwards and really got good pop off the floor and it wasn't until the 272.5 that it actually felt heavy. I still have a tender lower trap area so I didn't REALLY push for that lockout I don't think. (Hips are feeling ok Wed morning too) Left hamstring was feeling a little tight at the start too. Warmups were feeling average at 120kg so really pleased with how it all went
I need more 25kg plates for optimal symmetry!
260kg
http://youtu.be/SO2I1DNYRhY
272.5kg miss
http://youtu.be/aYbSXSQhJbc
Also, went for a little beach job/walk and went to sauna, trained a few clients and did my back rehab stuff from physio. (scapula movement and foam rolling)
Oh and fasted all day today. Just one meal. (large one)
EATS
cauli mash and korean baked chicken (I can't read Korean haha but it was spicy)
not pictured: cottage cheese, yoghurt, PB, berries and maple syrup pudding
Cals 1573
204P/74C/48F0 -
Keola looked so pretty at the wedding! I hope the cortisone shot helps!0
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Keola looked so pretty at the wedding! I hope the cortisone shot helps!
Rose between two thorns
Thanks. I hope so too! 1hr to go. Then minimal movement allowed. Will probably be on hobble st tomorrow.0 -
16/1/14
BW 86.5kg
Not much to talk about. Got my cortisone shot in left hip yesterday so trying to rest up. Today I had a mega busy day with gym work though so that was hard. Also got a massage concentrating on lower trap area, left hamstring (tight after equipped deadlifts) and calves (stupid tight after I went for a jog on the beach). Massage guy reckons that the lower trap muscle feels regular and suspects something going on with the facet joint between spine and rib cage. Gave us a few cracks that felt bloody good!
Feeling very fatigued at the moment so I'm happy to take a few rest days. Definitely need them.
Cals 2587
212P/361C/70F
17/1/14
Accounting all day and 12 week challenge meeting at night. Zero movement all day haha.
Cals 3098
244P/364C/111F
18/1/14
Day started very average as sleep has been very restless. Up early on a Saturday to supervise the baseline testing for 12 week challenge. It was very inspiring actually. They did a beep test and then a 300 rep circuit with various exercises like burpees, pushups, kb swings, rows etc. Some people were seriously unfit but they pushed through hard. It inspired me to look at the balance of my own training a bit. Yes, my main focus is powerlifting but I think I've neglected my overall fitness a bit. I have decided to do a bit more KB work again as that still has good carry over to overall strength. (plus it's fun) First day today. Took some vids for form checking for myself but not worth uploading. I came to the conclusion that the sport swing sucks for cleans with 2 KB's. Stick to the power swing. Decided to get the weight vest out for something different also. Left elbow/tricep still didn't feel 100%. It felt worse when I tried narrow grip as more flexion required. Went wider and was ok. Then just did a bit of 2 board instead of slingshot and it was fine with that angle.
Also did 20 1min rounds on the heavy bag. 1min on/1min off. I know I said I was resting my hip but it was feeling fine and I wasn't throwing any left high kicks.
weighted crunches
http://youtu.be/dtrYYhfWTpc
TRX rows
http://youtu.be/u3yhbzFrMRk
KB form check
http://youtu.be/DM-3KisZLYM
Then went to the beach for a cool down swim with Kee.
Cals 5452
340P/592C/194F
EATS
double kangaroo burger
yonanas and cinnamon raisin PB and maple syrup
sludge with CRS PB, maple & blueberries
bacon/mushroom pizza
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20/1/14
BW 86.9kg
Bench was a little bit hard today. It was DAMN hot and triceps are feeling about 95%. Elbow wasn't bad at all though. I don't know how I didn't see this before but I've just realised that I haven't been gripping the bar with straight wrists. Did that on the very last set by getting the heel of the palm right into the bar and it felt much better. Have to sort out the bar path again though.
Practiced some rack presses where you row the bar into you first (saw on Mark Bell vid) to activate lats. Was tough!
Then finished with some weight vest stuff and 5 1min rounds on the heavy bag with the vest on.
http://youtu.be/7sVlhF1HhKo
EATS
500g steak and pumpkin
chicken omelette
roast turkey and veggies
Cals 1512
214P/74C/40F
Low carb this week0 -
Will your cals stay at 1500?0
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short term yes. (ish) Just making sure I get enough protein mainly with minimal anything else.
21/1/14
BW 84.7kg
Wasn't feeling too bad for bench today. Grip felt much better and I'm unsure if it's because of the direct pec work yesterday but it actually felt like I could use my chest a bit more. Also, was happy as there were a couple of slow reps towards the end and shoulders both stayed nice and pinned, none of that dodgy right shoulder coming up
Also wrote the S&C program for my 12 week challenge people and trained a few clients.
Went to the sauna with a cricket ball after work. Feels SOOOO good. Still have this tightness in the left sternocleidomastoid and I feel it on some bench reps. Did all my regular stretches and then used the cricket ball on glutes and mid to upper back. It works really well when you get a bit sweaty and then you can really slowly move the ball with your body position. Also by tensing a muscle to get it moving slowly and then once it gets some momentum it continues. AWESOME on the traps!
Cals 1904
223p/81c/58f0 -
With respect to your short-term dietary change, what is the intended outcome? Minor fat loss?0
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shredded for australia day on Sunday haha. It will be hot and not many clothes will be worn Minor fat loss and maximal water weight loss. 0
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I hope you're doing before and afters...those sorts of short term "fixes" are so inspiring. It really goes to show how much water weight can mask one's leanness.0
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not for a week but I took my before pics a few weeks ago at the same weight.0
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Good good. Looking forward to seeing what can happen in a few short weeks.0
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Haven't updated because of net problems at home.
Average cals is 2200 per so far this week. The problem with low carb is I can still have plenty of peanut butter :laugh:
Around 100g carbs per day.
Training absolutely sucked yesterday. Was supposed to bench 90kgx3x10 sets and missed a rep on the 5th set. Called it a day for that stuff and did other bench variants instead. On the positive, the decrease in water weight help a LOT for muscle ups. Did 3 yesterday and only the 3rd one was tough. I don't push these to the limit because of the old shoulder injury. Oh and the crap session could also be because of terrible sleep. It was about a million degrees the night before.
Next week will be back to normal IIFYM 2500 avg. cal target 0 -
Well, fortunately copious amounts of fat won't inhibit shedding water weight.0
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that was my thoughts also
edit: I'm down 3kg or 6.6lbs since Monday.0 -
Holy moly. That's pretty impressive. I'm sure visually it has made a huge difference!0
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a little. I feel a bit more definition in the mid section. I'm strange though. I am naturally quite hairy and I hate it. I typically shave down every month or so. When I get hairy, it seems like I must have a bit of body dismorphia or something (not afraid to admit it) as no matter how lean I get, I never actually feel lean. You probably don't understand that as a girl haha. Shave down today and will get plenty of pics tomorrow. Albeit with a beer in hand all day
22/1/14
BW 83.5kg
Rest day. Walked to the sauna and did my mobility stuff. Right shoulder feels strange when externally rotated. Got my tens unit yesterday so whacked it on there to see if it does anything.
Stinker of a day. Was meant to do 10 sets of 3 at 90kg. Lack of cals/carbs and **** sleep meant that wasn't happening. 4th set I missed the 3rd rep. 5th I "just" grinded it out. Decided to do other stuff. Bar holds are 25secs at top, 20secs with 90deg elbows and 45sec dead hang.
And yesterday I did my KB long cycle practice. Except I just push press instead of jerk as I suck at that. 1min on 55sec off. Decreasing rest by 5secs per session. And then 10 rounds of heavy bag, 2min on 1min off.
Recent low carb EATS
egg bacon veg scramble with sriracha
bro spec at work
teriyaki chicken and pumpkin
chicken, bacon, veg scramble
Baked Mexican roo burgers and pumpkin
500g beef mince, 500g veg, cheese cooked in peanut and sesame oil
20140123_202939..jpg[/img] 0 -
25/1/14
Morning circuit training. 45mins ish. (battle ropes, 55kg axle clean and press, 20kg KB clean and press, 12kg KB TGU, sled drag, tyre flip)
Then about an hour of bjj.
Then an hour at aqua fun park. Swimming, slides, backflips etc. etc. Crazy fun! Very tiring.
26/1/14
BW 84.2kg
Just a quick session in the morning before Australia Day festivities. 20kg KB C&PP was bloody hard. I am not very efficient with the clean. Also, I believe that is a PB for deficit lunges. Lower trap area still doesn't feel right but the hip feels pretty good. Still no deadlifting or squats for a little while I think. Stick to non spinal loaded still. Seeing a new physio on Tuesday about it.
I did the lat pull down with a band over power rack and kneeling. Worked REALLY well after chins.
Then MANY drinks were had. Lots of swimming, jelly wrestling and dancing. Great fun!
27/1/14
BW 81.3kg LOL at dehydrated weight. So easiest water weight cut ever. 87kg to 81kg in a week of low carb plus lots of alcohol. Haha, I don't believe my performance will be the best though.
Chill out day today. Japanese curry is my hangover cure And I trained a new client.
EATS
Japanese chicken curry
yonanas
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28/1/14
BW 84.2kg (back to normal)
Firstly, I went to a new physio this morning re my hip pain from sumo deadlifts and the thoracic back pain.
Re hip: he did many tests and said it could be a few things. Possibly a type of arthiritis where there is additional calcium on the greater trochanter creating an impingement when I externally rotate fully. Or (more likely) is overly developed glutes and very tight hip flexors. (I already knew this) So on this front, I have a new variation of my hip flexor stretch to do. I explained that I already do a fair bit but obviously it isn't enough. Also, more glute/piriformis stretching. He did a little bit of mobilisation of L1-L5 and that already lessened the tightness in the left hip. I also explained to him that the best it had felt last year was when I had a guy do a lot of work on the psoas just before nats.
Re thoracic: too much kypohosis. Possible tear initially in October. Now it appears as though there is a bit of tightness in the facet joints that connect spine and rib. Need to mobilise these. Doing slow thoracic rotations (not to the point of pain) and laying on a foam roller long ways with arms out to the side.
He said that I am fine to continue with all exercises that I currently do as long as they don't hurt. He also said I can squat if I want and make sure it is narrower stance (so high bar would be the go). Will see if I want to or just stick with the deficit lunges for a bit as the left hamstring is still a bit tight anyway.
Bench felt great today. Today, I used the American setup and was consiously flaring my elbows a bit more and touching a bit higher. Still just on the sternum though so shoulders still felt good. Did some CGBP and it appears as though the right tricep is still lacking strength as it changes angle on the tough reps and flares more. See vid.
Did some chins and then tried some heavy negatives. Did 64kg for one set and then looked at my leather belt and the plug bits seemed to be moving so I dropped it back to 32kg. Was probably better anyway as I could actually jump up and start from the top properly. Also, anti shrugs.
EATS
banana protein cookies
leftover mixture turned into pancakes
pepper steak pie
Cals 2673
220P/256C/83F0 -
29/1/14
1.5hours of mma. Pretty light class though
Cals 2058
272P/107C/57F
30/1/14
BW 84.1kg
Floor pressed at work today. Equal 1rm but the rest felt pretty average I thought. Left elbow farkin' hates any isolation exercise.
Also, did a few things in my classes. Probably about 60 - 70 chins, lots of pushups, overhead pressing motion of people and 25kg overhead carries. Good fun
EATS
korean cauli fice with cheese and egg
cauli rice and steak
Cals 2528
215P/197C/96F0
This discussion has been closed.