Raptron Gym Ratron

[raptron]

Hi! It's another challenge already! I'm going to lean in on reinforcing some good habits as well as potentially introducing some new ones related to general life rather than diet or exercise. If you are new to the party -- I practice gymnastics, lift heavy weights, run sometimes, bake tasty treats, and love my social engagements. I've got a fun run the first weekend of October and a trip planned to Montreal to watch the gymnastics Worlds competition from Oct 7-9, but otherwise fall is looking pretty calm compared to the last few months.  

 

1. Rat nest

• Pick a gym/coach/program
• Do the work 3-4x per week
• Proper mobilization/activation pre-lifting 3-4x week

2. Ratbbit food

• Eat real meals at home 7x per week (Real meals include protein and vegetables and are eaten while sitting down)

3. Rat dance

• Finish mixing floor music
• Start working on floor choreo with 3 choreo sessions
• Try out new mounts on balance beam 

4. Ratsponsibilities

• TBD... 

 

 

[WhiteGhost]

Following because I like your challenge alot

 

[sylph]

17 minutes ago, raptron said:

fall is looking pretty calm compared to the last few months.  

 

I feel like this is always subject to change, with you.

 

 

 

Here, of course.

[Ensi]

Following again!

 

[Jonesy]

 

15 minutes ago, sylph said:

I feel like this is always subject to change, with you.

 

Second this and here to follow!

[CourtnieMarie]

ratbbit food, ha! nice theme

[RogueLibrarian]

https://media.giphy.com/media/EA1bhwB2YDQM8/giphy.gif

 

GIF is not GIFing! Still on your team.

[annyshay]

[Mike Wazowski]

[Laghail]

[Stronkey Kong]

https://curlbrogo.tumblr.com/image/165238966941

[/IMG]

 

[SymphonicDan]

Only you could pull off a rat-themed challenge haha 

 

Following for the usual excellence!

[Hazard]

[raptron]

On 9/11/2017 at 0:29 PM, sylph said:

I feel like this is always subject to change, with you.

 

17 hours ago, SymphonicDan said:

Only you could pull off a rat-themed challenge haha 

 

Following for the usual excellence!

Rats are a natural companion to the assassincat.

 

 

WELCOME, YOU GUYS~! 

[RedStone]

oooOOOOooooo new coach!! Exciting! How will you be looking?

 

This guy is so ready for basic fall...

 

[Asa Pond]

Following for the super motivation you provide!!

[raptron]

19 hours ago, RedStone said:

oooOOOOooooo new coach!! Exciting! How will you be looking?

A good question, but the answer is easy! I guess Zero Week magic kicked in.  

 

I went to another gym last night for a talk with their head coach of strength and conditioning. It's a solid gym with a really good reputation in the lifting communities, so I was interested in hearing what the different options were for memberships/coaching. Turns out that they have an option that includes programming and informal coaching for $100/mo, which I think is super reasonable. They are not particularly close/easy to get to from work (two trains, ~50 minutes) but just a bus ride away from home, so not the worst. The gym has everythiiing, though. Including a whole big room of strongman toys. There are also racks on racks of lifter's fancy personal barbells stored there, under locks. Like so many! So many serious lifters! So anyway, boom, I'm signed up and can expect programming starting next week. Heyoooo~ 

 

Day 0.2

Deadlifts

5 x 45#

5 x 135#

5 x 165#

5 x 195#

3 x 225#

3 x 255#

3 x 3 x 245# <-- some low back over-recruitment on these, /eyeroll

5 x 225# 

 

Front squats (tried full grip instead of 3 finger grip to see if that put a bit less pressure on the side of my wrist that was hurting -- it seemed to help a bit)

5 x 45#

5 x 95#

5 x 125#

3 x 140#

3 x 3 x 155#

 

+ pull-ups: 3 x 2 

glute ham raises: 3 x 8 

toes-to-bar complex: 3 sets of 3 reps (straight leg to bar + toes to right of hands + toes to left of hands + straight leg to bar)

 

 

[Hazard]

I've tried a full grip on front squats.  It definitely feels different than a loose finger grip.  I didn't really form strong feelings about it one way or another.   Though I have noticed,  the more I FS, the more I seem to drift toward using as little hand/fingers as possible. To the point that if I feel the barbell much with my hands, then I know it's because my elbows aren't high enough -- most likely to happen during the heaviest sets.

 

 

[raptron]

22 minutes ago, Hazard said:

I've tried a full grip on front squats.  It definitely feels different than a loose finger grip.  I didn't really form strong feelings about it one way or another.   Though I have noticed,  the more I FS, the more I seem to drift toward using as little hand/fingers as possible. To the point that if I feel the barbell much with my hands, then I know it's because my elbows aren't high enough -- most likely to happen during the heaviest sets.

Yeah, I didn't use to notice my wrist or fingers in the past. I've been a 3-finger front squatter since I started doing them and never had wrist pain until recently, so I think the pain maybe started from something I did in gymnastics or elsewhere. I do notice increased wrist pressure when I struggle with a lift -- from the elbows dipping/chest dropping -- but didn't have any in my lighter squats until recently.

 

The full hand grip I tried yesterday was a slightly less intense wrist bend than my usual 3-finger grip, I think, which is probably why I wasn't noticing as much pain. 

[The Tin Man]

Hello gym raptron this is running Tin Man. 

 

Suuuuup

[WhiteGhost]

On 9/13/2017 at 1:59 AM, RedStone said:

How will you be looking?

She will be looking awesome! Duh  

[raptron]

Day 0.3

The coach at the new gym sent me:

And I was like:

But it did make me realize I hadn't taken a rest day in a while, so I didn't go to the gym on Wednesday. 

 

Day 0.4

Went to the rock gym to get my membership put on hold for the next few months. It's $10/mo to keep the account active but frozen (which I think is kind of dumb, but whatever) and avoids having to deal with some kind of wacky reactivation fee. Ah, the business model of gyms relying on the people who don't actually show up.   But that said, I was feeling a little rough around the edges. My left shoulder/mid-back is still pretty tight and weird so I did a lot of mobilizing there and my glutes (oof). 

 

Bench

5 x 45

5 x 75

5 x 95

5 x 105# <-- pause

5 x 115# <-- pause

3 x 3 x 125# <-- first rep of each set was paused and it got weird after that

5 x 115# <-- pause

8 x 105# 

 

Back squats

5 x 45#

5 x 95#

5 x 135#

5 x 165#

5 x 5 x 185 < -- paused in the hole 

 

Planks drags forward + backwards on sliders - 50ft x 4

Straight leg weighted sit up - 25#

Handstand shoulder taps - 3 x 30

Push-ups - 3 x 10

 

Yoga and gym today before meeting up with a friend for some beers. Tomorrow morning is gymnastics practice. Sunday is the usual ? but going forward, it'll be a lifting day as I'll be trying to take on a 4x/week program.  

 

Side note, I saw myself in the background of some images posted from gymnastics camp and was like YO I LOOK BUFF (AND TAN)! I am always surprised when I do. 

[Jonesy]

Rest? You?

 

You do look buff! 

 

[WhiteGhost]

Yep, that is looking buff alright  

 

And wow, that gymnastics campsite looks like a place I could have a LOT of fun

[Yuen]

Most definitely buff!