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chrisdavey Member

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  • 27/1/15 BW 86.8kg 1" deficit deadlift (2mats) 180*5 190*5 200*5 205*5 (2.5kg 5rm) http://youtu.be/j9GpEIoGHyY 190*5*3 Chest supported rows 70*8*3 DB shrugs 30*12*3 Pullup flow x2 http://youtu.be/10UNfOJW7wI Cals 2293 198P/249C/55F
  • As long as you eat and sleep enough. Wouldn't do it everyday. Also, I'd mix up the types of cardio. HIIT will significantly impact your recovery a lot more than LISS or MISS cardio. Eat plenty of carbs between training sessions as this is one time when glcyogen replenishment post workout matters.
  • 26/1/15 BW 87kg Was going to work up to 140kg for squats high bar like last week but my left hip flexor is having issues. So I did BSS instead in a mega pyramid with lots of front lever practice in between. Got all this done in just over an hour. Minimal rest. So I'm going to do some googling but it seems as though…
  • Dropped from 86.9 on Monday to 83.7kg yesterday for novice strongman comp. 4 guys in the under 85kg division. In hindsight, I should have just gone in the 105's as the weights for a bit light and cardioish for me. Keg run medley 15m with a u turn, 20,30,40kg. Came 3rd by .1 second. Axle deadlift: got 130kg, missed 140kg…
  • 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…
  • Yep, just another variation. It is good for people new to lifting if there form is a bit average. Also good for those who don't compete as you don't HAVE to use a BB. I find it very quad dominant compared to a regular deadlift though. More like a squat/DL hybrid I guess. And yep, can pull more. 255kg first time I used one…
  • 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/36F
  • 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…
  • depends on: A: mobility B: bar position If you want to move more weight, obviously just below parallel is the option. (the rule for most powerlifting feds)
  • 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…
  • give no fark for 6 pack. Show us your quads :)
  • 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…
  • 10lbs of muscle in 2.5 years is actually really good. (will depend on experience) My 2 year dexa scan had an extra 8lbs of muscle and I've been training properly for 5-6 years. Oh and I totally understand the psychological challenge. FFB here too and as I'm now the heaviest I've been since I was 25+% BF it does seem…
  • 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…
  • Definitely possible as muscles don't really know what they are lifting/moving. The difficulty is really tracking progress. Say you can do 10 pullups at 136lbs BW and can do 8 pullups when you are 150lbs, is this better or worse? As opposed to I can deadlift 300lbs at 136 and then 350 at 150 it is relatively easy to work…
  • 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…
  • 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…
  • See my profile pic. That's me eating about 5000 cals of junk (in 6m30s) at 8% bf. If this was toxic, I'd be dead. As I'm typing this, I'm clearly not. Hope that helps
  • 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…
  • aah yep, banded hip distracations are a good one too. Start with a soft ball. It hurts a little bit (in a good way) then you just have to let it relax a bit I guess. Over time, you will get used to the soft ball and need something harder. I started with a tennis ball and graduated to the cricket ball and now we have thie…
  • Good advice so far. I would personally see a local powerlifting specific gym or coach to teach you efficient technique. If you can press that much with db's then unless it is mobility related or something to do with the pause in PL then I'd say it is technique 100%. Without a vid, can't really help much.
  • I am the same mate. This is the typical stuff I do. Warmup includes: static hip flexor stretch, groin stretch on one knee (pulsing out for this). Then foam roll/pvc pipe hamstrings, ITB, quads. Cricket ball on hip flexor, then roll around to the outside to external hip rotators and finally glutes/piriformis. Also, if you…
  • I've found the best way to rev up the metabolism is the not be lazy method. WHen there is an option, park further away than you need to, take the stairs etc. It all adds up at the end of the day.
  • 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,…
  • 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…
  • 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…
  • just ate a whole bbq chicken. HTH
  • From my quick summary, I think Bulgarian split squats are winning haha.
  • fark yeah! Finally made obese at 10% BF YEW! If only I was Asian, I can speak a bit of Japanese, does that count? :stuck_out_tongue:
  • Check out the group and in particular the FAQ. To those doing EOD fasting, please make sure you eat enough on your eating days which means AT LEAST maintenance, if not more. And be aware of any possible GI issues that can arise.
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