respawn Agnarr: Hi!...Remember me?

[Agnarr]

Hi guys! It's been a long time...

I'll make a quick recap of the last couple of months. First, CrossFit got way too expensive to be economically sustainable so I had to quit my box. I drifted aimlessly for a while, looking for a new gym that was close to the office and affordable. In the meanwhile I kept on training Krav Maga twice a week as usual.  

 

After a rather depressing month, I gave up on trying to find an affiliate with a reasonably affordable full pass (I work in a really expensive part of town). Just when I began looking for a regular gym, one of the Team Leaders at work told me he got a memebership at a really fancy gym only three blocks from the office. Through a Union discount he was paying half the price... close to the office and really affordable, it was what I needed.

 

I joined the gym with thedame discount and engaged in a bodybuilding style routine while my TL-now-gym buddy got acquainted with the big lifts. 

Two weeks ago we started a linear progression program as layed out by Brian Alsruhe in one of his videos.

So far it has been great. 

 

I still train KM and mess around with some mace movements on the weekends. It's really light, fun stuff

 

So for now my goals remain:

- Lift 4 times a week

- Do one conditioning/cardio workout a week

- Attend 2 weekly KM classes

- Practice mace movements once a week 

-Eat like a grownup(enough protein, around 2100kcal, booze no more than once a month, no flour/sugar/etc.)

 

I've been away from my Internet home, but now I'm back to being a Ranger

[Tanktimus the Encourager]

Welcome back! You were a Ranger all along, you were just away from home.

[Xena]

Welcome back! Glad you have been able to find a new gym situation.

 

This summer, pretty much every Sunday, you had me thinking "It's DominGoT!"

[Marauder]

Nice to see you Agnarr!

[jonfirestar]

11 hours ago, Agnarr said:

Two weeks ago we started a linear progression program as layed out by Brian Alsruhe in one of his videos.

I love this guys videos. The man is utterly insane (and that might be why he appeals to me ) Glad to see you back, man and glad to see you've got yourself a new gym!

[DarK_RaideR]

13 hours ago, Agnarr said:

I've been away from my Internet home, but now I'm back to being a Ranger

11 hours ago, Tanktimus the Encourager said:

Welcome back! You were a Ranger all along, you were just away from home.

In the wise words of the ArchRanger...

[Wild Wolf]

YUSSSS! Glad you're back brother! I'm looking into KM classes as well and I'm hoping they are affordable because I miss training KM.

 

Wolf

 

 

[Mr_Willes]

Ag's Ag's Ag's is back!!!!

 

 

You keep "swinging your mace"!!! And keep posting vid's also here (just use spoilers or something)! We needs it!!!

 

[Agnarr]

13 hours ago, Tanktimus the Encourager said:

Welcome back! You were a Ranger all along, you were just away from home.

Well, I never removed "NF Ranger" from my Instagram bio, that's gotta mean something

 

12 hours ago, Xena said:

This summer, pretty much every Sunday, you had me thinking "It's DominGoT!"

Hahaha I can't belive you remember that!

 

8 hours ago, Marauder said:

Nice to see you Agnarr!

Thanks! Nice to see you too!

3 hours ago, jonfirestar said:

I love this guys videos. The man is utterly insane (and that might be why he appeals to me ) Glad to see you back, man and glad to see you've got yourself a new gym!

He's hilarious and knows a ton about gettin stronger. Can't go wrong with that.

1 hour ago, DarK_RaideR said:

In the wise words of the ArchRanger...

best quote ever

 

6 minutes ago, Wild Wolf said:

YUSSSS! Glad you're back brother! I'm looking into KM classes as well and I'm hoping they are affordable because I miss training KM.

Nice to see you brother! Krav Maga is pretty big in the US, I'm sure you'll find affordable classes

 

2 minutes ago, mr_willes said:

You keep "swinging your mace"!!! And keep posting vid's also here (just use spoilers or something)! We needs it!!!

 

Don't worry, I'll do. Man, that GIF

 

 

09/12/2017 - Tuesday Week 0

 

I'm  on week 3 of the 12 week program I'm following. Yesterday was Deadlifts, today is OHP.

For a complete breakdown of the program watch the video. In a few words, it goes like this.

Every day is built around one of the big four lifts except for Wednesday  and the weekend which are my conditioning/recovery days.

Every workout consists of 3 tiers of exercises each being

#1 Main movement

#2  Main assistance movement

#3 Secondary assistance/isolation movements

#1 and #2 are paired up with an antagonistic or plyometric movement and direct ab work. So for example you'd do 8 pullups, 8 OHPs and 20 russian twists and that would be 1 set. #3 is just isolation exercises. Following the OHP example, I might do some face pulls or upright rows.

Average workout duration is 45min to an hour.

The first month follows a 4x8 pattern, the second 5x5 and the third 10x3

[Charlie_Quinn]

Welcome back Agnarr! I'll be following along. 

[Agnarr]

11 hours ago, Charlie_Quinn said:

Welcome back Agnarr! I'll be following along. 

Great to have you

 

Update

 

Gym went great. Hit a rep PR on the OHP(105lbs x 8 reps) and both a weight and rep PR on dumbbell military press(8 reps with 16kg dumbbells).

 

Had to go down in weight for sets 3 and 4 because my left shoulder gave in and dislocated a little bit. It's not a big deal, that's why dumbbell press is the assistance movement for OHP, to work on my shoulder stability. To be fair it has improved a whole lot since the time when 20 pound kettlebells would totally f*ck up my shoulders. 

 

Nutrition is alright. About 1000kcals from my goal. I probably won't make it. 44g of protein to reach my goal of 184g according to the science (2g/kg of bodyweight).

 

22:30 - Just finished KM practice, can't wait to get home and eat

[Mr_Willes]

Who is this again...

 

Oow yeah Ag's!!!

 

W00T on the DB press PR! Just make sure to ease into it, shoulder trouble is a biatch, better to go real slow!

 

 

 

 

[jonfirestar]

dude! Good work on the OHP PR those are always really hard to come by (also because of a f*cked up shoulder)

[Mr_Willes]

7 hours ago, Agnarr said:

Hit a rep PR on the OHP(105lbs x 8 reps)

 

Crap unit differences, just realized we are probably close to each other, i did a set of 5 with 99 lbs. Crunching the numbers the 99 lbs would have been my 7RM.

 

Where are your other lifts at?

 

Keep posting the numbers it's a good motivator, and beware, i'm coming to get ya!

[Agnarr]

6 hours ago, jonfirestar said:

dude! Good work on the OHP PR those are always really hard to come by (also because of a f*cked up shoulder)

Thanks! Shoulders seem to be a tricky joint for many of us

 

 

6 hours ago, mr_willes said:

 

Crap unit differences, just realized we are probably close to each other, i did a set of 5 with 99 lbs. Crunching the numbers the 99 lbs would have been my 7RM.

 

Where are your other lifts at?

 

Keep posting the numbers it's a good motivator, and beware, i'm coming to get ya!

Let's see... 

-OHP is at 48kgx8 which would put my 1RM around 60kg(132lbs)

-Bench 60kgx8 ==> 1RM ~70kg(154lbs)

-Squat 85kgx8 ==> 1RM ~105kg(231lbs)

-Deadlift 125x5 ==> 1RM ~135kg(297lbs)

 

Of course those are all calculated maxes since I have not tested them yet and I won't until the las week of the program. Maybe I'll have more impressive numbers by then.

I'm setting my sights on a 220lbs bench, bodyweight ohp(~187lbs), 325lbs DL and a 275 squat.  I hope to reach at least some of this goals by the end of next year, providing I don't get injured o something like that

 

[DJtrippyT]

If you returning to challenges means less sexy Agnarr on the Instagram, I shall be very disappointed

 

(just kidding!)

[Laghail]

Welcome back Agnarr and congrats on finding an affordable gym. What's the program you're running called?

[Agnarr]

1 hour ago, DJtrippyT said:

If you returning to challenges means less sexy Agnarr on the Instagram, I shall be very disappointed

 

(just kidding!)

Don't worry, I'll keep the sexy flowing

 

59 minutes ago, Laghail said:

Welcome back Agnarr and congrats on finding an affordable gym. What's the program you're running called?

I don't really know. I got it from this video by Brian Alsruhe

 

Tried to keep it as close to the original as possible, making little changes according to my goals and equipment availbility

 

 

[Agnarr]

09/13/2017 - Wednesday Week 0

 

I was supposed to do my conditioning today. Thay usually looks like a lot of fun movements with sandbags and kettlebells in a HIIT pattern but since I messed up my right foot las night in KM class I used a stationary bike instead, hoping the foot will get better by tomorrow for squats.

 

I ran out of bacon for my breakfast, so I might not reach my protein goal. It depends on dinner, which is still a mistery(I have to get back to meal-preppin')

[Tanktimus the Encourager]

I hope your foot heals fast and, more importantly, YOU GET MORE BACON SOON!

[Mr_Willes]

14 hours ago, Agnarr said:

Let's see... 

-OHP is at 48kgx8 which would put my 1RM around 60kg(132lbs)

-Bench 60kgx8 ==> 1RM ~70kg(154lbs)

-Squat 85kgx8 ==> 1RM ~105kg(231lbs)

-Deadlift 125x5 ==> 1RM ~135kg(297lbs)

 

Squat: 127.5 KG / 281 lbs

Benchpress: 75 KG / 165 lbs

Deadlift: 130 KG / 286 lbs

OHP: 57 KG / 125 lbs

 

Ok so we are pretty matched! You have a theoretical advantage on Deadlift and OHP. And i got you on Squat and Bench. Well that's a first and probably will be totally because of your shoulder problem, i never beaten anyone with BP.

 

5 hours ago, Agnarr said:

I ran out of bacon for my breakfast,

 

[jonfirestar]

11 hours ago, Agnarr said:

I ran out of bacon for my breakfast, so I might not reach my protein goal.

[Agnarr]

14 hours ago, Tanktimus the Encourager said:

I hope your foot heals fast and, more importantly, YOU GET MORE BACON SOON!

I re-stocked my bacon supplies on the way home. Withdrawal symptoms were already showing

 

 

11 hours ago, mr_willes said:

 

Squat: 127.5 KG / 281 lbs

Benchpress: 75 KG / 165 lbs

Deadlift: 130 KG / 286 lbs

OHP: 57 KG / 125 lbs

 

Ok so we are pretty matched! You have a theoretical advantage on Deadlift and OHP. And i got you on Squat and Bench. Well that's a first and probably will be totally because of your shoulder problem, i never beaten anyone with BP.

 

Nah, my bench is so poverty it's not even funny. 

Those are 1rep maxes, aren't they? 'Cause if not, then I'm nowhere near close.

 

6 hours ago, jonfirestar said:

That was my exact reaction when I realized I was outta bacon 

 

09/14/2017 - Thursday Week 0

 

My foot seems OK enough to squat. It might still provide a half decent alibi to save me from doing box jumps though. The program calls for 4 ramping sets of 8 reps, which should top at 90kg.

To be honest, it makes me a little nervous... it's not that heavy of a weight but I'm not that strong either.  Or maybe I'm not used to the gains. Something I've realized lately is how faster my strength creeps up from workout to workout compared to my CrossFit days.

 

To be clear, I'm not regretting CF, I still love it and I still think it's great for overall fitness. But strengthwise, in less than two months I'm breaking all time PRs both in weight and reps. Anyway, I'll let you know how it went later 

[Xena]

Glad the foot is feeling better!

 

Sounds like crossfit is just a different beast with different goals. Glad you like the program you are doing now.

[Agnarr]

 

Update

 

I'm back from the gym. I did the squats as prescribed but it was hard. Almost gave up on rep 7 but then realized I did not wanna be a p*$$y a$$ coward, so I dove for that last rep. Form got a little dicey, but the bar banged against the safety arms a couple times so depth was ok for the most part.

Front squats finished off my quads and left me unable to walk likea normal human being. This is actual footage of me at the gym stairs:

 

 

My legs are shut, Krav Maga is going to be a b*tch tonight...