Blocky

I shall wander the interwebs until the universe guides me back here...

Challenge Wrap-up These were the goals: Be strong enough to punch a Cyberdemon in the beanbag: I want to start pushing the intensity a little bit more than I have been. I'm getting a bit complacent with the lower intensity/higher volumes. So I want to make a concious effort to do something harder) at least once per week (and it's ok if it's on a safe assistance exercise if that's what it takes). +1 STR / week. +1 STR for any PR/rep PR. Look as good good as the Pinkies: The pink pig demons are pretty fucking ugly, but there ARE built like brick shithouses. Again, I'm getting complacent with my weight. It's not getting out of hand, but I'm just not actively thinking about it as much as I should be. So... I want to make some better decisions (remembering to weigh in, better food choices, planning meals in advance). +1 CON/+1 WIS for every 2 better decisions, +1 CON for every kg lost. Decipher the Imp's gibberish: I'm also gettinga bit slack with my languaging... using university work to pretend that I don't need to do it. So, I shall try to do 1 extra hour per week (not cramming on the day I do my lessons). +1 INT for every 60mins outside of lesson days. Be brainier than the giant Spiderbrain: Ugh... Lot's of things to unpack here. I need to: Get all my study notes in order (exams in 3 weeks): +1 INT, Organise a study schedule (ie: actually read the stupid notes): +1 WIS, Get my book ready for an open book biology exam: +1 INT. _________________________________________ I managed: 5 good weeks of training with at least 5 good efforts. + 5 STR Also set 6 PR's. + 6 STR (mostly on rows for some reason). No progress in the weightloss. 0 points. No progress in the speak Russina department. 0 points. Being brainy: + 2 INt, + 1 WIS and + 1 CHA. _____________________________________________ Pretty good on the shit that mattered (ie: gym and study). Will need to keep working on the rest. I've decided I'm going to take a break from the NF forums for a while. I'm not getting a whole lot out of it and updating my challenges is starting to feel like a chore. Plus, I'll be starting the next semester of study in a few weeks and I assume it will be harder than the last one and need more focus.

My recent go to for information is the Barbell Medicine crew. Smart guys and no bullshit. Both dudes have 600lbs+ squats and deads at 200lbs-ish bodyweight. Similar approach to Greg Nuckols for training stuffs. With a bit of googling, you should be able to track down thier beginner and intermediate programs (these prgrams are not PL specific... just strength specific - lots of OHP and rows in addition to the usual).

Week 4 - Sat Beating the hell out of demons: Reverse band Bench (+20kg at lockout): singles up to 110kg (RPE 8), 115kg (RPE 9), a triple at 105kg (PR... I only did this set for the PR), 4 x 5's at 90kg. This is first full ROM heavy benching I've done in months - so felt a little weak... BUT no shoulder pain. Seated Rows, Incline DB bench, upright rows, hammer curls and rope pushdowns. Steps: Fri: 13K Today: as of 1pm I'm at 8K Out thinking the Spidermind: Just have a long wait now for results. Found out today that results come out on July 4th. Other stuffs: Russian lesson today. Scorecard: Punch the cyberdemon in the nuggets: 4/5 +5 STR for PRs. Look as good as the pig demon: 0/5 (I gained a bit of weight during my exam period) Talk to the Imps: 0/5 (Nope) Outhink the spidermind: - Battleplans (study notes): 1/1 (Done.) - Moar battleplans (organise schedule): 1/1 - Study demon biology: 1/1 - Outcharm the zombies: 1/1 (Just added this one. Had to give a presentation for a mandatory communications subject - I hate public speaking - but it went pretty darned well, +1 CHA)

This is excellent. It took me 3 years of lifting to do reps at my bodyweight... and another 4 to get to 1.3 x bodyweight.

You're not alone. My trick is alcohol and carbs (unfortunately, that also answers the question of "How do I lose weight?")...

Week 4 - Fri Beating the hell out of demons: Block Pulls: singles to 180kg. 4 x 5's at 140kg. Felt good. SSB Box squats: 6 x 5's at 100kg. Also felt good. Leg Press: 6's up to 200kg. Back extensions x many. Steps: Thur: nearly 11K Fri: as of 3 pm I'm at 9K Out thinking the Spidermind: Just have a long wait now for results. Found out today that results come out on July 4th. Other stuffs: Been doing a shitload of gardening and general maintenance work... all the shit I didn't do during the last semester. Scorecard: Punch the cyberdemon in the nuggets: 4/5 +5 STR for PRs. Look as good as the pig demon: 0/5 (I gained a bit of weight during my exam period) Talk to the Imps: 0/5 (Nope) Outhink the spidermind: - Battleplans (study notes): 1/1 (Done.) - Moar battleplans (organise schedule): 1/1 - Study demon biology: 1/1 - Outcharm the zombies: 1/1 (Just added this one. Had to give a presentation for a mandatory communications subject - I hate public speaking - but it went pretty darned well, +1 CHA)

I just finished pacing around during lifting breaks. Great day of lifting AND close to 5K steps...

Eh... it's the usual shit of some stuff going well and the rest being incredibly irritating...

I will look into it. I WAS just using the fitbit to see what my daily movement looked like, but it quickly became 'get 10K steps or else'. Naturally competitive I guess. Last night saw me doing laps of the backyard in the TV ad breaks...

Week 4 - Mon Wed Beating the hell out of demons: Floor Press: singles up to 120kg (RPE 8) and 125kg (RPE 9) - my 1RM is 130kg so I'm pretty sure that PR will fall by the end of the cycle. Also 5's at 100kg. Pendlay Row + 10kg chains (for shits and giggles): 5 triples at 90kg + chains. Push Press: 3 x 5 at 60kg - nice and conservative, but no shoulder pain so that's nice. Pullups, pushdowns and cable curls. I've started tracking my steps again via fitbit. Got over 10K on Monday and went for a litle walk yesterday morning and was at 9K by 9am - think I finished the day with 13K. Today is a little slow but still have some time for stepping. Out thinking the Spidermind: Just have a long wait now for results. Found out today that results come out on July 4th. Scorecard: Punch the cyberdemon in the nuggets: 4/5 +5 STR for PRs. Look as good as the pig demon: 0/5 (I gained a bit of weight during my exam period) Talk to the Imps: 0/5 (Nope) Outhink the spidermind: - Battleplans (study notes): 1/1 (Done.) - Moar battleplans (organise schedule): 1/1 - Study demon biology: 1/1 - Outcharm the zombies: 1/1 (Just added this one. Had to give a presentation for a mandatory communications subject - I hate public speaking - but it went pretty darned well, +1 CHA)

This is amazing.

Week 4 - Mon Beating the hell out of demons: New mesocycle time! Squats: looks like the adductor tweak last week is already pretty much healed, back to squatting 95kg for 5's. Sumo DL: single at 160kg, 5 triples at 130kg. Leg Press and back extensions. Also did some cardio today AND didn't eat like an asshole. Out thinking the Spidermind: Just have a long wait now for results. Scorecard: Punch the cyberdemon in the nuggets: 4/5 +5 STR for PRs. Look as good as the pig demon: 0/5 (I gained a bit of weight during my exam period) Talk to the Imps: 0/5 (Nope) Outhink the spidermind: - Battleplans (study notes): 1/1 (Done.) - Moar battleplans (organise schedule): 1/1 - Study demon biology: 1/1 - Outcharm the zombies: 1/1 (Just added this one. Had to give a presentation for a mandatory communications subject - I hate public speaking - but it went pretty darned well, +1 CHA)

Week 3 - Sat Beating the hell out of demons: Bench with Swiss bar: singles up to 115kg, triples at 95kg Pendlay Row: 5's up to 100kg (PR!) Bench vs 10kg bands: 8's at 905kg + 10kg bands Bench dips and curls Out thinking the Spidermind: Just have a long wait now for results. Scorecard: Punch the cyberdemon in the nuggets: 4/5 +5 STR for PRs. Look as good as the pig demon: 0/5 (I gained a bit of weight during my exam period) Talk to the Imps: 0/5 (Nope) Outhink the spidermind: - Battleplans (study notes): 1/1 (Done.) - Moar battleplans (organise schedule): 1/1 - Study demon biology: 1/1 - Outcharm the zombies: 1/1 (Just added this one. Had to give a presentation for a mandatory communications subject - I hate public speaking - but it went pretty darned well, +1 CHA)

Looks pretty solid. Try and keep the bar a little closer - once it moves past the knee, literally maintain contact and drag it up your leg. You also look a little uncontrolled at lockout, put all the power into the first 80% of the lift and then glide to a controlled lockout. You're pretty much 90% of the way there.

Also... here is a fantastic review of the shitty Doom movie:

Week 2/3 - Mega Update - Week 2 Fri and Sat + Week 3 Mon, Wed, Fri Beating the hell out of demons: Not so good. Tweaked my adductor again on the pause squats in week 2. Nothing too bad but just enough to be fucking irritating. Decided to run a deload week for the lower boady but keep pushing ahead on the upper body stuff cos that's been building every week. Week 2 - Fri: Everything felt shitty - my adductor hurt and I had some impressively annoying back pain... however, did what I could and got within 15% of planned weights. Squats with SSB: 5's at 82.5kg Beltless DLs: 150 for a single, 5's at 125kg. Leg Press and back extensions. Week 2 - Sat: Bench with Swiss bar: singles up to 115kg, triples at 95kg Pendlay Row: 5's up to 97.5 (PR!) Bench vs 10kg bands: 8's at 85kg + 10kg bands Bench dips and curls Week 3 - Mon: Feeling a little better Leg Press: 8's at 160kg - doesn't seem to bother the adductor at all. Conventional Block Pulls: singles up to 180kg (RPE 9), 5's at 140kg. Squats: 5's up to 70kg and called it due to shit feeling weird. Back extensions. Week 3 - Wed: Moar benching Bench off 2 boards: singles up to 140kg (PR!), 5's at 110kg. Pendlay Row: triples up to 110kg (PR!). Pushups 74 total Pullups, pushdowns, curls Week 3 - Fri: Sumo DL: singles up to 180kg (RPE 8.5 - not too bad, my 1RM sumo is 190kg), many triples at 140kg. SSB Box Squats: 5 x 5 at 100kg Leg Press and back extensions. Out thinking the Spidermind: Had two major exams. But I feel good about both of them. Not sure how long it will take to get results. Out of 4 subjects, I have 1 definite high distinction and maybe 3 more depending on final results. Here's some LEGO Doom: Scorecard: Punch the cyberdemon in the nuggets: 4/5 +4 STR for PRs. Look as good as the pig demon: 0/5 (I gained a bit of weight during my exam period) Talk to the Imps: 0/5 (Nope) Outhink the spidermind: - Battleplans (study notes): 1/1 (Done.) - Moar battleplans (organise schedule): 1/1 - Study demon biology: 1/1 - Outcharm the zombies: 1/1 (Just added this one. Had to give a presentation for a mandatory communications subject - I hate public speaking - but it went pretty darned well, +1 CHA)

Looks much better. Trunk looks a lot more solid. Keep practicing and try and make the reps consistent and just spend some time getting used to the positions, balance and timing.

Week 2 - Wed Beating the hell out of demons: Yet another good day. 2 Board Bench: singles up to 135kg at RPE 9, 5's at 107.5kg. Pendlay Rows: 3's at 100kg. First time I've done multiple sets above body weight. Pushups: 70 total Pullups with bands: lots. Pause Squats: 3's up to 2 sets at 75kg. Assistance: pushdowns and curls. Bicep tendon is obviously getting better, I'm able to curl a lot more without pain. Out thinking the Spidermind: Starting to get into a routine with study. All my notes are organised. Scorecard: Punch the cyberdemon in the nuggets: 3/5 +1 STR for PRs. Look as good as the pig demon: 0/5 (Much better today, no snacks) Talk to the Imps: 0/5 (Nope - I did some study today but it was right before my lesson so doesn't count) Outhink the spidermind: - Battleplans (study notes): 1/1 (Done.) - Moar battleplans (organise schedule): 1/1 - Study demon biology: 1/1 - Outcharm the zombies: 1/1 (Just added this one. Had to give a presentation for a mandatory communications subject - I hate public speaking - but it went pretty darned well, +1 CHA)

Thanks. I still have a ways to go, but it feels like a bit of a milestone.

It was a group presentation, but my personal side quest was to not poop my pants. Achievement unlocked.

If you can set it up, floor presses might be a good option

Week 2 - Mon Beating the hell out of demons: Wooo! Getting there... Squats: lots of 5's - 2 sets at 100kg, 2 sets at 95kg, 2 sets at 90kg, 2 sets at 85kg... 8 good working sets. Much volume, very squatty. Sumo Block Pulls: singles at 160kg, 170kg, 175kg. 3's at 150kg. Leg Press and back extensions. Once I'm squatting 5 x 5 at 100kg comfortably, I'll start adding slightly heavier overwarmup singles. Out thinking the Spidermind: Didn't get much study done today.... 8 days to exams Scorecard: Punch the cyberdemon in the nuggets: 3/5 +1 STR for PRs. Look as good as the pig demon: 0/5 (Just nope) Talk to the Imps: 0/5 (Nope - I did some study today but it was right before my lesson so doesn't count) Outhink the spidermind: - Battleplans (study notes): 0/1 (Nearly done. Started printing and organising biology notes - just need to put them in a binder. Science notes are done.) - Moar battleplans (organise schedule): 0/1 - Study demon biology: 1/1 - Outcharm the zombies: 1/1 (Just added this one. Had to give a presentation for a mandatory communications subject - I hate public speaking - but it went pretty darned well, +1 CHA)

Week 1 - Sat Beating the hell out of demons: Neutral Grip Bench: singles at 105kg (RPE 7.5/8), 110kg (RPE 8/8.5), 112.5kg (RPE 9), 3's at 92.5kg. A smidge higher than last week. Pendlay Rows: 5's up to 95kg (equal 5RM). Bench vs 10kg bands: 8's at 80kg. Up 5kg over last week. Seated Rows, seated dips, curls. Out thinking the Spidermind: Just 2 exams to go. I really don't want to study today. Scorecard: Punch the cyberdemon in the nuggets: 2/5 +1 STR for PRs. Look as good as the pig demon: 0/5 (Just nope) Talk to the Imps: 0/5 (Nope - I did some study today but it was right before my lesson so doesn't count) Outhink the spidermind: - Battleplans (study notes): 0/1 (Nearly done. Started printing and organising biology notes - just need to put them in a binder. Science notes are done.) - Moar battleplans (organise schedule): 0/1 - Study demon biology: 1/1 - Outcharm the zombies: 1/1 (Just added this one. Had to give a presentation today - I fricken hate public speaking - but it went pretty darned well, +1 CHA)

Not shabby at all... the only thing I noticed was you're losing a lot of tightness coming out of the bottom. brace harder and maybe slow it down a little as you reach depth so you can reverse out without changing position.