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Blocky settles the F*$% down and tries to do things properly...


Blocky

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So... pretty much the new year and I really need to make some progress this year. Last year (or still 'this year' if you are reading this before Jan) was pretty disastrous with regards to injuries - I worsened my shoulder injury (which I'mplanning to get checked out soon, so I can start making gains on Bench press), re-slipped a disc and then out of the blue I tore an adductor (I didn't even know I HAD adductors until it went bang)... plus i seem to have a broken bone (or maybe a little stress fracture) in my foot AND my elbow tendinitis is coming back (probably due to all the low bar squatting recently).

 

So it's back to basics...

 

Long term plans (ie: over the next 12 months):

  • I would like to do 2 or 3 PL meets this year. Nothing gives me focus like upcoming competitions.
  • Get some injuries sorted.
  • Put on some damn muscle mass.
  • Get stronger
  • Don't get fat again.

 

This challenge:

  • My current program runs out on 4th Feb which just happens to be end of this challenge. So I need to keep my head down and motor along. Current program has a lot of 5 rep sets with a linear progression focus (but also peppering in some heavy stuff so I don't completely forget what heavy weights are).
  • Eat well and keep my protein up.
  • Add in some more hypertrophy work (I may do some sessions at the commercial gym so I can use some machines - which I think will be helpful for my shoulder).
  • Actually plan to cut back on some cardio (I don't really need it on Keto) and use the time for recovery and mobility.
  • Get back to learning Russian again... we have a holiday in May

 

So....

 

Follow the plan (stay strict on the main exercises, then yolo the assistance work)  20 from 24 total sessions     +1 STR (+1STR for every 4 PR's)

Do pre and post training protein shakes                                                                            20 from 24 total sessions     +1 CON

Eat well (more veg, stay keto) and maintain weight (stay between 92 and 96kg)      30 from 42 total days             +1 WIS           

At least 1 bro sesh per week                                                                                                6 from 6 weeks                        +1 CON

Make progress with Russian                                                                                                6 from 6 weeks                       +1 INT

 

And that should do....

 

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Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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Some quality wifing done by Mrs Blocky:

 

 

  • Like 7

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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Operation Sensible Blocky

Mon 25th Dec

Week One, Day One

 

Morning:

I did a little mobility stuff and some unweighted exercise, just to make sure I was prepared for squatting later.

 

Xmas:

Did well, many gifts, much coffee

 

Lifting:

Squats vs 10kg chain: topsingle of 155kg.

Comp Squats: 3 x 5 at 115kg

Comp DL: top set of 5 at 140kg

Assistance: Leg Pressing, many sets of 8

 

More Xmas:

much food, many ribs (I ate 3 half racks... maybe like a kg of ribs?)

 

Rambling:

It was stupid hot today... hottest day we've had this year. Gym temp got up to 36 C... very hot, much dying... Did have plenty of pool time though.

 

LIFTING: 1/24 (Need 20)

PROTEIN: 0/24 (Need 20) - Had ribs instead

GOOD FOOD: 0/42 (Need 30) - No... because Xmas

BRO SESH: 0/6

RUSSIAN: 0/6

  • Like 2

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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good plans. good ribs. good xmas. well done so far!

 

p.s. y no pics of ribs?

  • Like 2

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следующий
  • Like 1

Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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16 hours ago, CourtnieMarie said:

good plans. good ribs. good xmas. well done so far!

 

p.s. y no pics of ribs?

 

Mostly because laziness... I did take photos, but because of all the silliness, the plating was terrible... literally just ribs and a sausage.... I'll find them and upload them, but I warn you, I will NOT be winning awards for presentation...

 

15 hours ago, Vincent Van Bro said:

следующий

 

Cheers dude... TBH I had to use google translate... my russian vocab so far is... limited...

  • Like 2

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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Operation Sensible Blocky

Wed 27th Dec

Week One, Day Three

 

Morning:

Nope... still recovering from having so many people in my house. There is a lot of cleaning to be done now, and I did a small portion of it instead of going to the gym.

 

Lifting:

Close-grip Bench: Hit a nice little surprise single of 120kg which is an equal PR (just at a lighter body weight now)... I was only expecting 110-115kg so this was nice.

Comp Bench: 5 x 5 at 88kg

BB Rows: 3 x 8 at 60kg

Assistance: KB OHP and facepulls...

 

I had to cut it a little bit shorter so I could go and clean some more stuff before heading back to work. It's taken 2 hours just to get the kitchen looking like a kitchen again....

 

Rambling:

Slowly getting back into routine... routine during the week makes me happy.

 

Russian:

In Russian learning news, I found a Russian tutor (Russian national, 17 years teaching experience) that lives really fricken close to me, so I'm organising lessons for my wife and I.

 

LIFTING: 2/24 (Need 20)

PROTEIN: 1/24 (Need 20)

GOOD FOOD: 1/42 (Need 30)

BRO SESH: 0/6

RUSSIAN: 0/6 - organising lessons, but no actual learning yet....

  • Like 1

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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that's awesome about the tutor! also cleaning totally counts as a warm up/mobilizer. even though it sucks.

  • Like 1

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Ok. So I'm feelinga bit less lazy, so here are some Xmas pics:

 

Ribs:

20171225_141614.jpg

 

BBQ:

20171226_115339.jpg

 

Happy puppers:

Screenshot_20171225-092246.jpg

 

It's also Mrs Blocky's birthday and this is what I hid her present inside (any Bob's Burgers fans here?):

IMG_20171228_054447_851.jpg

 

  • Like 3
  • Haha 2

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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Operation Sensible Blocky

Fri 29th Dec

Week One, Day Three

 

Morning:

Did lots of stuff to loosen up:

box squats, back extensions, 5 sets of 20 Bench with just the bar and a tonof shoulder mobility (I seem to have tweaked something)

 

Lifting:

Snatch Grip Deads: triples at 140kg, 150kg andback to 140kg... the biggest problem I had with these is my belt moving around a lot because of how smushed I was in the bottom position.

Comp Squats: 3 x 5 at 117.5

Assistance: Stiff-leg Deads, Leg Press and back extensions

 

Rambling:

I have tweaked something inmy shoulder and it's annoying - it feels like the bicep tendon when I stretch it BUT I can row and do pull ups with no issues, its pushing that hurts the most. It's not too bad.

 

Food:

20171229_185329.jpg

 

 

LIFTING: 3/24 (Need 20)

PROTEIN: 2/24 (Need 20)

GOOD FOOD: 2/42 (Need 30)

BRO SESH: 0/6

RUSSIAN: 0/6 - organising lessons, but no actual learning yet....

  • Like 4

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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i don't see anything wrong with your plating style. there is a plate with grilled meat and onions on it - it's drool worthy. also the grill pic with ALL THE MEAT on it?! amazing. that's a giant grill. even the salad looks fantastic.

 

sorry about the annoying tweak. give it a few days rest.

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I had no idea you had that many nagging injuries. I'm impressed that you're still even lifting TBH!

 

Mrs Blocky coming in clutch with that banner!

 

What precisely is on that delicious looking plate of food?

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8 minutes ago, miss_marissa said:

I had no idea you had that many nagging injuries. I'm impressed that you're still even lifting TBH!

 

Mrs Blocky coming in clutch with that banner!

 

What precisely is on that delicious looking plate of food?

 

Even those are just the tip of the iceberg:

 

When I got out of the army in 2008, I had terrible knee pain in the left and a severe lack of cartilage,  broken spine (I sheared off one of the facet joints that hold the paraspinal muscles and erectors in place), 12 stress fractures in each leg. and an L5/S1 disc that likes to wander around. So constant pain is kinda my baseline state of being. I started lifting in 08 as rehab.

 

Mrs Blocky did well... Im gonna have to step my gift giving game up.

 

The Xmas plate is just a half rack of ribs, with onion and sausage. Last nights dinner plate is 2 burgers on spinach (which was mixed with fried salami and cheese) with a bit of cheese on the side.

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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This is the keto style 'cake' for Mrs Blocky's birthday - 3 different sizes of brie stacked up and decorated with salami:

IMG_20171230_065530_501.jpg

  • Like 2
  • Haha 1

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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3 minutes ago, Blocky said:

 

Even those are just the tip of the iceberg:

 

When I got out of the army in 2008, I had terrible knee pain in the left and a severe lack of cartilage,  broken spine (I sheared off one of the facet joints that hold the paraspinal muscles and erectors in place), 12 stress fractures in each leg. and an L5/S1 disc that likes to wander around. So constant pain is kinda my baseline state of being. I started lifting in 08 as rehab.

whoa.

 

3 minutes ago, Blocky said:

The Xmas plate is just a half rack of ribs, with onion and sausage. Last nights dinner plate is 2 burgers on spinach (which was mixed with fried salami and cheese) with a bit of cheese on the side.

sounds so good.

 

Just now, Blocky said:

This is the keto style 'cake' for Mrs Blocky's birthday - 3 different sizes of brie stacked up and decorated with salami:

IMG_20171230_065530_501.jpg

OHMYGOD! genius.

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Operation Sensible Blocky

Sat 30th Dec

Week One, Day Four

 

Morning:

Nope. Did some yardwork though.

 

Lifting:

I was super careful doing this but also encouraged by how easy it was - shoulder was mildly annoyed all morning but it didn't transfer across into the lifting AT ALL.

 

Comp Bench: 3 x 5 at 90kg. I normally do 5 or 6 sets but cut it at 3 to be safe. I did a ton of reps: 4 x 20 with just the bar, then 30kg for 5, 40kg for 5... 10kg jumps until I got to 90.

Speed Bench (I was careful, smooth off the chest and then blast it into lockout - my shoulder was totally cool with this): 60kg + 15kg band tension for 9 triples.

 

THEN I jumped in the Blocky mobile and went to the commercial gym (only 5 mins away) and did:

Chest press machine for many sets of 12

Lat pulldowns for many sets of 12

Shoulder press - 1 rep was a firm NOPE from the shoulder. So I moved on.

pushdowns and curls x many sets of 12

20171230_164518.jpg

 

Rambling:

We spent the morning at the seaside catching up with family:

20171230_101122.jpg

 

Food:

Has been good. Protein on point.

 

 

LIFTING: 4/24 (Need 20)

PROTEIN: 3/24 (Need 20)

GOOD FOOD: 3/42 (Need 30)

BRO SESH: 1/6

RUSSIAN: 0/6 - organising lessons, but no actual learning yet....

  • Like 4

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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30 minutes ago, Volki said:

Blocky! Following. That banner and that food looked so good! Also my wife loves Bobs burgers. Louise is her spirit animal. Are you still doing Russian on Duolingo? 

 

 

Heh, Mrs Blocky identifies with Loise too - which is vaguely terrifying.

 

I literally just started duolingo again today... busted out a good 60 mins while on a road trip. Still doing the the basics though...

  • Haha 1

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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9 minutes ago, Blocky said:

 

Heh, Mrs Blocky identifies with Loise too - which is vaguely terrifying.

 

I literally just started duolingo again today... busted out a good 60 mins while on a road trip. Still doing the the basics though...

Yeah its a mixture of love and fear :P

tenor.gif?itemid=6102008

 

Nice I am still plugging away at my Spanish then I am definitely getting back on Russian.

  • Like 1
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11 minutes ago, Volki said:

Nice I am still plugging away at my Spanish then I am definitely getting back on Russian.

 

Good luck to you, Sir.... I am barely competent at English... I cannot fathom learning more than 1 extra language

  • Like 1

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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So much to respond to - I'm not going to multi-quote, it would be a mile long. So, in no particular order ... 

 

  • Chronic injuries/pain and dealing via weights - yep. This is my life. (Also military,  seems to be true for a lot of us.) I didn't realize your injury history was that comprehensive, but yay you for doing something seriously productive about it and not sitting on the couch popping pain pills! 
  • Listening attentively when shoulder says NOPE! <- yay you for not being a blockheaded Blocky. Shoulders should always be listened to
  • Banner = awesome!
  • Keto Cake = more awesome!
  • Big, meat-laden grill - droolz
  • Puppers - awwww, cutes!

 

  • Like 3

“Writing is thinking. To write well is to think clearly. That's why it's so hard."

-David McCullough

 

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Operation Sensible Blocky

Mon 1st Jan

Week Two Day One

 

Morning:

Yes: circuit of bodyweight box squats, back extensions, benchpress... I was quite stiff and sore when I woke up (6 hrs of driving yesterday) and I needed some movement.

 

Lifting:

Ugh... Rough day. I got everything done, but it was stupid hot and I had a few niggles that were set on niggling.

 

Safety bar squats: New 1RM of 145kg - the position of the weights on the SSB does not suit my low bar lyfe (and I can't squat with a more upright posture without my knees exploding)...

Comp Squats: 3 x 5 at 120kg - I did them, but felt like death on each of the 5th reps - reps 1 to 4 fine, rep 5 was terrible...

Comp DL: top set of 5 at 145

Assistance: some narrow box squats vs bands and light good mornings

 

Food:

Pretty good today.

 

Russian:

Made a ton of progress (2hr+) with Duolingo and got my wife started on it as well.

 

 

LIFTING: 5/24 (Need 20)

PROTEIN: 4/24 (Need 20)

GOOD FOOD: 4/42 (Need 30)

BRO SESH: 1/6

RUSSIAN: 1/6

  • Like 3

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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19 hours ago, Gemma said:

Chronic injuries/pain and dealing via weights - yep. This is my life. (Also military,  seems to be true for a lot of us.) I didn't realize your injury history was that comprehensive, but yay you for doing something seriously productive about it and not sitting on the couch popping pain pills! 

 

Heh... that list of injuries was only my lower body stuff...

 

I've been pretty good and disciplined - apart from some very intermittent ibuprofen, I don't take anyother drugs cis I don't want that life. I'd rather just put up with it and carry on... I'm like a shark, if I stop moving then I die... keeping active is the best medicine.

  • Like 2

Neutral Gargoyle Warrior with a dash of Ranger/Monk/Adventurer. Now LEVEL 9!  My Instagram

STR 78, CON 31, DEX 1, INT 21, WIS 13.5, CHA 4

Meet lifts: SQ 175kg, B 112.5kg, Dead 215kg.   Gym lifts: SQ 185kg, B 132.5kg, Dead 220kg

Nerd Stuff: Sci Fi TV, Sci Fi + Fantasy Books, Classic Space Lego, Warhammer 40K...

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