Size On for Korea

As of today I weight in at just under 78kg, 14% bodyfat.
The workouts for Korea have been released and the Chikara Nokorimonos team will not make it past day one due to the requirement of 6 muscle ups for the women. So there's one thing left to really gun for and that's event #2


Event #2 is 3 rep max overhead squat with the barbell taken from the deck.

The Target

Size on 12kg up to 90kg in 22 days.

The thinking behind this exercise is bigger people move more weight.

The Plan

Eat 4,000 calories on training days paleo and whey shakes post workout and during the day, casein before bed.
On non training days skip breakfast and eat a normal 1,800 paleo calories.
Plenty of sleep
No met-cons
Creatine
Reps schemes in singles or triples.
Sundays: Rest
Mondays: Rest
Tuesdays: OHS test, C&J test
Wednesdays: Rest
Thursdays: Jerk practice
Fridays: Front Squat 5x3
Saturdays: Deadlift 5x3

Typical Eating Day

coming soon.

2013/05/09 Starting Stats

Clean and Jerk: 82kg
OHS 1 rep max off the rack: 85kg
OHS 3 reps max off the rack: 80kg
Weight: 78kg
BF: 14%


2013/05/14 Week 1 Stats

OHS 1 rep max off the rack: 85kg
OHS 3 reps max off the rack: 80kg
OHS 3 rep max off the deck: 80kg
Weight: 81kg
BF: 14.9%


2013/05/21 Week 2 Stats

Clean and Jerk: ??kg
OHS 1 rep max off the rack: 95kg
OHS 3 reps max off the rack: 90kg
OHS 3 rep max off the deck: 82kg
Weight: 83kg
BF: 15.5%


2013/05/28 Week 3 Stats

Clean and Jerk: ??kg
OHS 1 rep max off the rack: 95kg
OHS 3 reps max off the rack: 90kg
OHS 3 rep max off the deck: 84kg
Weight: 83kg
BF: 15.9%


2013/05/31 Competition Stats

Clean and Jerk: ??kg
OHS 3 rep max off the deck: 84kg
OHS 2 rep max off the deck: 89kg
Weight: 84kg
BF: 16%


*** 2013/06/03 UPDATE ***

Okay so it's just after Regionals and my experiment was a failure.
My target was to put on 12kg but I only managed 6kg. My lifts did go up but not to the 100kg that I was hoping. What I learned was that it's a longer and more gradual process and you can't fast-track getting fat.

I managed to put on 5kg in the first week, then seemed to plateau. Also I wasn't very diligent in getting 5,000 calories in on lifting days. It's a lot of hard work to remember to eat breakfast, chug protein post workout, as a mid-morning snack, after lunch etc.

I also changed my technique from clean and jerk, to clean and dip-drive-pop-head-under to get the barbell to back rack. So I stopped practicing the clean and jerk hence no results there.

Next Step

Putting on a lot of weight fast to lift more weight fast was a quick fix to lift more at Regionals. Now that's done I need to get back to work on the real holes which are flexibility, rack receiving confidence, and proper 1st pull technique off the floor.

Time to go back to paleo with some basic liftting. I expect a slow decline back to around 78kg/13% bodyfat by August.