Before and.. before @jacksonicthehedgehog
20 weeks out/start of prep in both photos for his @icn_nsw@icnaustralia comps.
Off season has been great.
Calories up.
Bodyfat down.
Bodyweight down.
Improved on weaknesses.
Self-built home posing studio.
Comp prep starts now.
@sal__pal and I have been working together for over 2 years now and she does an amazing job of balancing marathon prep with being a busy (super)mum and shift work.
Our biggest focus is carbs, carbs, carbs and timing around runs.
When we started Sal was eating around 100g of carbs and not fuelling adequately 😭 now we range between minimum 170g in an off season and upwards of 250g during prep. In her last marathon prep she even got around 500g per day in her carb loading phase 🤯
Slowly but surely we improved during each prep and her PB’s each time round are proof of her hard work and dedication.
First place 🥇 at Masters Nationals complete thanks to @australianpowerliftingalliance
Squat 140.5kg M1 Aus Record (0.5kg PB)
Bench 85kg (-.5kg)
Deadlift 165kg (-7.5kg)
Total 390.5kg (-5.5kg) at 62.2kg BW 7/9 attempts
Two goals this comp, get the W and clock a 400 total. One shaky knee and a bar dip away from the 400….
I am so grateful and privileged to have so many people that support me.
@odd_quad on paper the 400 is further away, in strength it’s closer. Let’s go again!
@strong24_7 bit of a challenge dropping back after going up a wt class but we did too good
@powerlifting_physio & @azra_rantucci my tight muscles love the hate you give them
@lkstrengthcoach_ I hit the second squat and got that monkey off my back. The power of words is immense
@beth_output I set some high expectations for our first meet, and you were there for it.
My family @rat_540@allesandra.t@olivia.trovato@keiratrovato_ who put up with my training schedule, strict food & insane step counts are my hero’s
SBD TESTING DAY
S - 115kg (+5kg)
B - 77.5kg (+7.5kg)
D - 145kg (+10kg)
*compared to last testing day
This block included 1000 crash outs, a hospital visit, 60+ hour working weeks, trap pain re-entering the chat 1 week out, and weeks of managing gut issues but we still show up and try our best.
@proteinandchemicals doing gods work with adapting with what gets thrown our way.
@alex.s.fomin last minute physio input. Prehab and cues got me pushin past my estimated attempts today with minimal pain already.
@smul______ ty for handling my crash outs and believing in me when I always doubt my capabilities.
@strong24_7@warehouse_gym_fitness
@thomas_brinton results at the end of his cut.
We now move into a reversing phase for a couple months before we move into prep for @icn_nsw comp in Wollongong later this year.
This was achieved with no PEDs, peptides etc.
Just the boring stuff. Consistentcy, weekly check ins with coach, goal setting, transparency.
Registrations are officially OPEN for our South Coast Championships IV! Held at @warehouse_gym_fitness in Wollongong and run alongside @_stoicsystems_
This competition is APAs only South Coast affiliated competition with only 28 spots available, get in quick! 🏆
Prize money given to best female and male lifter on the day (based off DOTS score)!
We can’t wait to see you there 🤩
Meet director: @india.liberti
I’m an accredited Dietitian but by no means is my diet perfect or my habits “healthy”.
1. No I will not grate a carrot into my Nonna’s pasta. I might munch on one while it’s cooking or plan my lunch meals to have a lil extra veg.
2. I never drink soft drinks (carbonated drinks are a no no for my IBS) so if I do I want a damn full sugar Dr Pepper.
3. I’m intolerant to most fruits and out of the few I can eat I don’t even like most of them. The ones I do like require effort to cut up and prep so it just feels like a chore and puts me off.
4. My work days are 10 hours long, my commute is 3 hours and when I get home it’s often dark and I need to eat and get to bed or train. Steps are not a priority on work days and that’s just how it is. I tend to make up for it Saturday-Monday though.
5. Sometimes price/sustainability/taste overrides it being “high protein”
6. Pretty sure we all know my stand on a salami sandwich on SBD day/comp day.
Creatine is one of the most researched and recommended sport and (most recently) clinical supplements but sometimes it doesn’t go down too well.
Creatine monohydrate may cause gastrointestinal (GI) symptoms such as nausea, gastrointestinal upset, diarrhoea, constipation, burping and bloating.
A study looking into dosages in top-level athletes and the effect on these symptoms found that in those taking 10g creatine monohydrate per day in two equal doses vs 10g creatine monohydrate in a single dose were less likely to experience GI symptoms like diarrhoea.
Anecdotally, people report micronised creatine monohydrate being easier on the stomach compared to non-micronised creatine monohydrate.
Something to think about if you are noticing some GI upset.
DM for nutrition coaching or clinical Dietitian consult if you need further help with your sporting supplement regime.
@strong24_7
@rebecca.tancevski Our client of 7 years competes in her 4th Nationals this weekend. In a strong u84kg class, she'll be pushing for that podium and in form for a total PB.
@canastrong is our nutrition client. We've teamed up with @johnfullnametran of @citystrength_hq who coaches Cana. Going in as the favourite, we've been monitoring his intake, recovery, bulk and weight cut into this comp. He's in an even better spot than he was through his SBD cup prep.
@australianpowerliftingalliance
APA NATIONALS 1 WEEK OUT 🏆
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Training completed with multiple PRs! Very satisfied with the progress this block; thanks to @johnfullnametran and team @citystrength_hq for supporting and spotting me with all the heavy lifts. 🙏🏼
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Now we taper and drink lots and lots of water heading into comp next week, something BIG is coming to Melbourne! 👀
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🥗 @strong24_7
🛍️ @citystrength
APA NATIONALS 2 WEEKS OUT 🏆
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I hit training PR’s in every lift with one more week to go. With a good taper and recovery, we’re gonna do some serious damage at nationals!
🍱 Shout out to @strong24_7 for keeping me well fed
🛍️ Shop the look at @citystrength for all @sbdapparel
SBD day - week 7/17
Pre training - coffee ☕️ & hot cross bun 🐰
S - 85kg x 6
B - 60 x 6
D - 115 x 10 clusters
@smul______ is washed
It’s never too early for HCB, especially bc they’re the goated pre-workout.
Let’s see how long I can keep up this little SBD series.
@strong24_7
