Wolverine

Damn. Subbed.

I've always been interested in trying a really simple program, but am afraid of subtracting the assistance work.  Have you noticed a difference in body composition since simplifying your program?

Following for 5/3/1 goodness.

And burritos.

Starting to look awfully warrior-like to me...

Y U no do pullups?

Lat pulldowns with pronated grip on bench days.  Really focusing on contraction and a nice big squeeze.

Chin-ups on overhead days.  I've got some nice big triceps which make my crappy biceps look even crappier... trying to rectify that a bit.

Will rotate pull-ups back in (and switch to supinated grip on lat pulldowns) after a couple of cycles.

Whoah, Wolverine!!! I come back and my dead friends are back from the dead.

You still doing insanity videos for Cardio? I've been doing a T25 Cardio Video 2x a week.

This is my first go with a barbell, I really don't know what it means to be challenged by the weight.

Zombie bros for life.

Insanity and T25 actually.  Great minds.

My ruptured disc caused some major left leg sciatica and I'm still dealing with the fallout.  Looks like permanent nerve damage, but only time will tell.  Major calf weakness in my left leg that makes hopping around like an idiot to Beachbody videos more challenging than usual.  I'll get there, though.

I suppose I should elaborate on this point. The plan.

 

A couple basics about the plan:

- I regard cardio as important too and always allow for it in the plan (meaning I give myself a chance to run with relatively fresh legs)

- I am a powerbuilder philosophically.  I really don't care how much I lift (that much), appearance is more important to me.  But I train strength to build mass.  I have no interest in competing in anything.

 

I'm sticking to the basic upper/lower split and weekly schedule I used to use because I find it very sustainable; it works well whether I'm cutting or bulking, allows for running, and allows for both core strength and accessories.  Since all lifting days are weekdays, this works good for the limitation that all lifting is done at work.

 

I'm changing the emphasis compared to my BW days, at least a bit (in the legs I use to have a heavy day and a volume day, in the upper body I had a static day and a dynamic day).  In the legs I'm doing a quad emphasis day and a ham/glute emphasis day.  All upper body days will be the same for now, though with time I'll probably move to a horizontal/vertical split as it becomes too much to OHP and bench in the same day.

 

So my weekly schedule is:

Mon - Legs (quad emphasis)

Tue - Upper Body

Wed - Running

Thur - Legs (ham-glute emphasis)

Fri - Upper Body

Sat - Running

Sun - Rest/other

 

The main barbell strength lifts I'm doing are

Front Squat

Deadlift

Bench Press

OHP

 

The plan is to follow a basic linear progression, where I lift 5 reps/set for 3 work sets, adding weight each workout. 

 

Bodyweight/loaded BW work I'm doing includes:

Pistol Squats

Chinups (pullups hurt the shoulder)

Dips

L-Sits

 

I have a history with these so I'm progressing with them as much as I can, working to near failure.

 

Accessories vary by day, I want to keep them in the 10-15 rep area, but it varies by exercise.  These include:

Single Leg Extensions

RDLs (maybe?)

Natural Ham Curls (maybe?)

Standing EZ Bar Curlz

Cable Flys (maybe?)

 

I'll probably add a rowing variant if I most to a horizontal/vertical split.

Your setup is almost identical to my own... though I have no interest in running whatsoever, so will be doing other random things for cardio.

I decided on a 5/3/1 set/rep scheme for upper body as I've been able to train it through injury, but started with the Starting Strength/Strong Lifts/etc. setup for squats and deads since it's been so long.  Interested to see how far I'll get before feeling truly challenged by the weight.

I like simple challenges . They tend to be very successful... at least for me

 

Good luck!

I noticed you have a similar plan this round! Looking forward to crushing simple quests with you!

Sweet. I'm ready to watch you rock it!

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Thanks, SeaLevel!  Ditto!  Also looking forward to your Austin trip recap!

Love the simplicity challenge.  I'm attempting the same this round!

Cool location!

Nice work!  Especially on that floor press.

What did you think of "Level Up Your Life"? Wondering how much I would get out of it since I'm not a newbie to the concept.

Stats

(Updated: 02/01/16)

• Height: 5' 7"
• Weight: 163 lb.
• Waist @ Navel: 30.8 in.
• Age: 34
• Sex: Dude

Estimated 1RMs

(Updated: 01/26/16)

• Overhead Press: 142 lb.
• Deadlift: 176 lb.
• Bench Press: 176 lb.
• Squat: 152 lb.

Notes

• A ruptured disc forced me to take off about a year from the lower body lifts. I'm training them again, but started back at square one. Thus explaining my okay overhead/bench numbers and horrible deadlift/squat numbers.  5/3/1 for bench and overhead press, S.S. for squats and deadlifts.
   
• I wanna be a powerlifter when I grow up.

So excited to see what a meet prep looks like! Pulling for ya.

A simple challenge. I'll be finishing this one.

FOOD

• Track all ze' food and maintain a slight deficit.

STRENGTH

• Strength training four times per week.  OHP, Squat/Deadlift, Bench, Squat/Deadlift... rinse and repeat.

CONDITIONING

• Cardio. For serious. Just do it. I'll be adding it into the split (as opposed to doing it when I have time... which is never).  Upper focus, lower focus, then conditioning. I'm not allowed to move on in the split until I do my day of cardio. Lame.

BONUS

• Shoulder prehab Monday-Friday. I like to set a timer at work and do something active every 30 min. or so.  This challenge, I'll be doing a littler shoulder work - face pulls, pull aparts, and dislocates.

The wife and I are contemplating kid #2.  We're running about a year behind you, methinks.  Recommend or no?  Too early to say?

Welcome back to the challenges!

Please tell me there will be pictures of the Superbowl food madness.

Add new tags to an old topic you posted or change/delete tags already there?

 

Can you make a tag in a reply?

To add tags to a thread...

1. Click "Edit" on first post
2. Click "Use Full Editor" button
3. Field to add tags is below topic title field

No, you can only add tags to the first post in a thread.

Also how do you get notifications that your topic has replies, I have to go back to each post to see if anyone added anything and I know I'm missing an easier option for that

 

Like I said, I'm a Noob lol

You can click the "Follow this Topic" button in the upper right hand corner of the page.

Alternatively, you can choose to automatically follow all posts you reply to by doing the following:

1. Go to "My Settings"
2. Go to "Notification Options"
3. Click on "Auto-follow topics I reply to" underneath the "Topics & Posts" title

    

I like the +/- idea for training.  My training days are pretty variable... enough that I haven't been able to make it a Daily.  I forgot about the negative habit feature.  I can move my training around to fit my schedule, but actually dock myself for truly skipping a workout.  That's a good idea!

Dill-Rex-o! Great to see you too! I'll keep an eye out for you next time.

 

I haven't tried a brace, but it's a good thought, especially since I have a weekend of dancing coming up. I'll look into it and see if it helps.

Fingers crossed that it works for you!

A lot of the "big names" use them and like them, but I don't see them programmed very often IRL.  I actually prefer them to the RDL and SLDL, but I seem to be alone in that preference!

Thanks for the responses!

Out of curiosity... do you modify your Habitica goals to match your NF Challenge goals?  It's something I've thought about doing but have yet to try.

Love your challenge, BTW. Glad I found it.

Good to see you back, dude!  I'll be joining you for the next challenge (though no longer with the Assassins!)

Have you tried a light brace for you ankle to give that joint more support?

How does everyone feel about good mornings (barbell, standing)?  Do they make you feel warm and fuzzy inside?  Do they strike terror into your heart?  Useful tool?  Too much risk involved?

Currently messing around with Wendler 5/3/1 for Powerlifting and he's got them on deadlift day for lower back volume.

Well, week one was... disappointing. I'm going to have to pick it up. It was all downhill after day two.  Still struggling to find that place of responsible eating and drinking.

GOAL 1: TRAIN

• Strength train 4/week: 4/4 - A
• Stick with the same program for the entire challenge: A
• Conditioning work at least 1/week; just do the damn thing: 0/1 - F

GOAL 2: EAT

• Track intake using MyFitnessPal: 5/7 - C
• 2,200 calorie goal: 2/7 - F
• Adjust macros as needed to strike balance between strength/recovery and fat loss; this is not an invitation to eat/drink like an asshole: C

GOAL 3: RECOVER

• Do prescribed daily PT: 2/7 - F
• Add additional flexibility/mobility work that isn't prescribed; focus on a new area each week: 2/7 - F

I hate missing so many climbing days, but the reality is that with kids, you have to be extra flexible with your schedule.  

Amen!

Enjoy your "rest" day.