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So I've been lurking here for a while and am finally going to start a challenge.  I need to find my path to health and reboot myself.  I'm 41 and this morning weighed 240.6 lbs, the heaviest in while.  I was down to 220 last October, but I love to eat all the bad things.  And the evenings really get me into trouble.

 

My quest is to weigh 215 lbs, deadlift 500 lbs, bench press 300 lbs, squat below parallel.

 

I've been doing 531 for a couple of years, and often stall or get injured.  Also I have a really difficult time getting below parallel due to back issues, so I can't even count my squat numbers.

 

Two months ago max lifts:

Deadlift: 415 ( 5 singles EMOM)

Bench press: 285

 

Unfortunately after recovering from a back injury in August,  I sprained my ankle 3 weeks ago and I'm still on the mend from that which has put a damper on progress.  I deadlifted for the first time in a while last week.  I've got some back issues which sometimes bother me, especially when I lose form when lifting or when overdoing it on a yard project.  Fortunately, since it's winter, no yard projects, just shoveling snow.  So i'd also like to increase my back health.  I think increasing my mobility will also help with my back. I have tight hips which make it difficult to squat below parallel. Hopefully a regular yoga practice will help with my squat range of motion and back pain.

 

Challenge Goals:

 

Weight Control

  • Track what I eat using myfitnesspal, be mindful of what I eat
  • No alcohol

 

Strength and fitness Training

  • Continue 531 training.  3x week
  • Bike trainer 2x week

 

Mobility 

  • Yoga for hips and back 3x week
  • Average 10k steps a day.  Walk daily at lunch during the week.

 

Looking forward to being accountable to myself by logging in daily and back on my path to strength and fitness.

 

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So I've been lurking here for a while and am finally going to start a challenge.  I need to find my path to health and reboot myself.  I'm 41 and this morning weighed 240.6 lbs, the heaviest in while.  I was down to 220 last October, but I love to eat all the bad things.  And the evenings really get me into trouble.
 
My quest is to weigh 215 lbs, deadlift 500 lbs, bench press 300 lbs, squat below parallel.
 
I've been doing 531 for a couple of years, and often stall or get injured.  Also I have a really difficult time getting below parallel due to back issues, so I can't even count my squat numbers.
 
Two months ago max lifts:
Deadlift: 415 ( 5 singles EMOM)
Bench press: 285
 
Unfortunately after recovering from a back injury in August,  I sprained my ankle 3 weeks ago and I'm still on the mend from that which has put a damper on progress.  I deadlifted for the first time in a while last week.  I've got some back issues which sometimes bother me, especially when I lose form when lifting or when overdoing it on a yard project.  Fortunately, since it's winter, no yard projects, just shoveling snow.  So i'd also like to increase my back health.  I think increasing my mobility will also help with my back. I have tight hips which make it difficult to squat below parallel. Hopefully a regular yoga practice will help with my squat range of motion and back pain.
 
Challenge Goals:
 
Weight Control
  • Track what I eat using myfitnesspal, be mindful of what I eat
  • No alcohol
 
Strength and fitness Training
  • Continue 531 training.  3x week
  • Bike trainer 2x week
 
Mobility 
  • Yoga for hips and back 3x week
  • Average 10k steps a day.  Walk daily at lunch during the week.
 
Looking forward to being accountable to myself by logging in daily and back on my path to strength and fitness.
 
Pretty solid plan you got there Robo. Good luck!

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6 hours ago, Laghail said:

Hey welcome to the rebellion @robo! Solidarity on 531, its a popular program around here and I’ve been running it for all of 2017 and a bit of 2016. What week are you on right now?

Yeah I like 531, I've been doing it for a couple of years too. I'm going to start on week 1 of a new 4 week cycle this week. I have been doing boring but big, but not on deadlift day.  That was too much volume.  But I like it for the bench and squat. Which version do you do? 

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high fives for taking control and joining the challenge!!!

 

the mobility goals are awesome, do you have a yoga plan that you like?

 

also, total commiseration on how long it takes for ankle sprains to heal. they can take FOREVER. I hope yours is feeling better.

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On 11/21/2017 at 1:20 PM, Alessa said:

These are some well thought-out challenges, Robo. Be kind to yourself if you're not 100% healed up  yet. 

Yes Alessa, I need to be realistic and accept where I'm at physically.

 

 

2 hours ago, karinajean said:

high fives for taking control and joining the challenge!!!

 

the mobility goals are awesome, do you have a yoga plan that you like?

 

also, total commiseration on how long it takes for ankle sprains to heal. they can take FOREVER. I hope yours is feeling better.

Thanks karinajean, for yoga I've just been doing youtube videos. I've found some from yogatx that I like, they focus on back pain and opening the hips.  

 

I thought I was just old with my sprain, but I keep hearing how easy it was to sprain your ankle and how long they take to recover.  

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Yoga is always good for assisting with whatever else you're doing

Nice goals, good plan. Following :) 

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On 11/20/2017 at 6:51 PM, robo said:

My quest is to weigh 215 lbs, deadlift 500 lbs, bench press 300 lbs, squat below parallel.

 

Challenge Goals:

  1. Track what I eat using myfitnesspal,
    • be mindful of what I eat
  2. No alcohol
  3. continue 531 training.  3x week
  4. Bike trainer 2x week
  5. Yoga for hips and back 3x week
  6. Average 10k steps a day. 
    • Walk daily at lunch during the week.

 

 

 

Hi robo!  Welcome to the game!

 

Your goals all look good.  Specific and measurable.  :encouragement:

 

 

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7 minutes ago, robo said:

Thanksgiving leftovers are hard to calculate.

Yes they are, I used to measure and input recipes to try and be exact...now i get 'close enough' and call it a day...not worth the stress :lol: 

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RES...and I want to live days worth dying for...

Current: RES: it's all routine

Spoiler

Magickal, Eclectic, Goddess, Level 64

|1|2|3|4|5|6|7|8|9|10|11|12|13|14|15|16|17|18|19|20|21|22|23|24|25|26|27|28|29|30|31|32|33|34|35|36|37|38|39|40|41|42|43|44|45|46|47|48|49|50|51|52|53|54|55|56|57|58|59|60|61|62|63|64|65|66|67|68|

|My Character Page | Tracking Spreadsheet |

Growth happens when you care more about the well being of your future self than the comfort of your present self!

"Pass on what you have learned. Strength, mastery. But weakness, folly, failure also. Yes, failure most of all. The greatest teacher, failure is." -Yoda

 

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On 11/27/2017 at 6:53 AM, RES said:

Yes they are, I used to measure and input recipes to try and be exact...now i get 'close enough' and call it a day...not worth the stress :lol: 

 

That's the best way to do it.  'close enough' is usually good for me too.  I try to keep it low carbish, so it's either that or the great American diet which makes me not lose weight, despite a calorie deficit.

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Day 2 recap: 11/27

 

Jury Duty, so an unusual day, and more to come for at least tomorrow.  Stuck in the court house all day and had to buy lunch  A short walk at lunch. Unplanned visit from out of town guests for dinner and hanging out.  No time for exercise.

 

7578 steps.

Tracked food. Came in around 2900 calories for the day on the great American diet. 

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13 hours ago, robo said:

Jury Duty

Yuck...sounds like great fun...not

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RES...and I want to live days worth dying for...

Current: RES: it's all routine

Spoiler

Magickal, Eclectic, Goddess, Level 64

|1|2|3|4|5|6|7|8|9|10|11|12|13|14|15|16|17|18|19|20|21|22|23|24|25|26|27|28|29|30|31|32|33|34|35|36|37|38|39|40|41|42|43|44|45|46|47|48|49|50|51|52|53|54|55|56|57|58|59|60|61|62|63|64|65|66|67|68|

|My Character Page | Tracking Spreadsheet |

Growth happens when you care more about the well being of your future self than the comfort of your present self!

"Pass on what you have learned. Strength, mastery. But weakness, folly, failure also. Yes, failure most of all. The greatest teacher, failure is." -Yoda

 

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On 11/22/2017 at 2:04 PM, robo said:

Yes Alessa, I need to be realistic and accept where I'm at physically.

 

 

Thanks karinajean, for yoga I've just been doing youtube videos. I've found some from yogatx that I like, they focus on back pain and opening the hips.  

 

I thought I was just old with my sprain, but I keep hearing how easy it was to sprain your ankle and how long they take to recover.  

As someone who has sprained each ankle at least a dozen times, I can attest that they're easy to sprain and SUPER easy to re-sprain later on. Walking will help and make sure you're wearing supportive shoes for everything, including weight lifting. I actually used Converse high tops when I was lifting to keep my ankles stable. 

Good luck on your goals! 

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On 11/22/2017 at 2:04 PM, robo said:

Yes Alessa, I need to be realistic and accept where I'm at physically.

 

 

Thanks karinajean, for yoga I've just been doing youtube videos. I've found some from yogatx that I like, they focus on back pain and opening the hips.  

 

I thought I was just old with my sprain, but I keep hearing how easy it was to sprain your ankle and how long they take to recover.  

 

nice! there's so many free yoga vids available, if you've found some that you like already that's awesome!

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Day 3: 11/28/17

Steps: 13901

Calories: 2000

531: Bench Day, BBB

 

Day 4: 11/29/17

Steps: 9974

Calories: 2600

 

Still on jury duty, it's not great.  Interesting and eye opening, but tiring.

 

Still rehabbing the ankle. Tried to jog across the street to avoid getting run down by a car, and the ankle didn't like it. 

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Day 5: 11/30/17

 

Steps: 7890

Calories: 2700

Yoga: in the AM

531: DL, JS 

 

Still on jury duty. It may never end.  Really hampers getting in my walking.  I have to either walk in the morning or evening when the kids are asleep. Hopefully this will be the last day, but I thought that on Weds.

 

Deadlifted last night for the second time in two weeks.  It felt good.  My knee bothered me a bit at the end, but not too bad.  And my ankle didn't bother me at all, the hip a little bit.  So that's good.  It's amazing at how anxious I feel walking up to the bar just to lift it up. Even knowing full well I can pick it up.

 

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On 01/12/2017 at 12:16 PM, robo said:

It's amazing at how anxious I feel walking up to the bar just to lift it up. Even knowing full well I can pick it up.

 

I get something like that too. Ends up seeing my workouts dragged out a fair bit and gets even worse when there's enough weight on the bar to make me question whether I can lift it. I started giving myself 10 second countdowns when I felt I was as ready as I was going to be.

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Great job!!

RES...and I want to live days worth dying for...

Current: RES: it's all routine

Spoiler

Magickal, Eclectic, Goddess, Level 64

|1|2|3|4|5|6|7|8|9|10|11|12|13|14|15|16|17|18|19|20|21|22|23|24|25|26|27|28|29|30|31|32|33|34|35|36|37|38|39|40|41|42|43|44|45|46|47|48|49|50|51|52|53|54|55|56|57|58|59|60|61|62|63|64|65|66|67|68|

|My Character Page | Tracking Spreadsheet |

Growth happens when you care more about the well being of your future self than the comfort of your present self!

"Pass on what you have learned. Strength, mastery. But weakness, folly, failure also. Yes, failure most of all. The greatest teacher, failure is." -Yoda

 

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