Scalyfreak reaches for the Power of Greyskull

[Scaly Freak]

Also creates her new thread during Zero Week for what may be the first time ever...  

 

While lounging about and relaxing for a challenge was helpful and helped me get set and settled in for surviving the upcoming two months, it's not going to be enough in the long run. In order to stop the stress from sending me off into anxiety-attacks I need to proactively do something to stay calm and in control of at least some aspects of my life. In order to try and make that happen, I will set two reminders and two challenges for myself for this upcoming period. The saga is still on hold, since all creative energies will be claimed by training efforts at work.

 

Reminder #1: Husband is still on your side. 

Reminder #2: Comfort food/alcohol still doesn't help.

 

Challenge #1: Rediscover Mindfulness. To do this, I will reunite with the Headspace skill in Alexa, and use it at least three times every work week. A work week starts on Monday and ends on Friday, and the meditation can be done in the morning or evening or at lunch, or whenever, as long as it gets done. To make it easy to see progress and hold myself accountable, I will track this in HabitBull.

Challenge #2: Start, and stick with, a new lifting program. I found a variant of the Greyskull program on Reddit. The first part of this challenge will be to adapt what I found to what I can do, like figuring out the starting weight and what to replace the chin-up with, before the start of Week 1. Once Week 1 starts, the goal will be to go lift three times per week. This will also be tracked in HabitBull.

 

The lack of structured challenges was great and relaxing, and did what it was supposed to do. Now the need to proactively make changes needs to be fed.

 

By the power of Greyskull.

 

[Grymm]

[JustCallMeAmber]

I'm just going to leave this here in my current state of befuddlement..

 

Also, good luck with your challenge!

 

[Scaly Freak]

Last day of Zero Week, and everything is set and ready for Week 1.  

 

HabitBull has been configured to do mindfulness three times per week, and gym visit three times per week. The modified Greyskull workouts will be pretty simple, though I need an easy way to track them. I'm looking at the various free apps available on Android, and trying to decide between them all... recommendations would be very welcome. I have my pen-and-paper lifting journal, but I dislike carrying a bunch of stuff around with me on the gym floor. Tracking on my phone is definitely preferred since it's there anyway.

 

Now back to doing things that distract me form the fact I have to face Stress Monsters at work tomorrow...!

 

[MaD MaLKaV]

16 hours ago, scalyfreak said:

I'm looking at the various free apps available on Android, and trying to decide between them all... recommendations would be very welcome.

 

I like Progression Workout Tracker on Android.  I tried Strong, but couldn't get behind the yearly price they wanted to use it.  Progression lets me build routines, track sets, has a nice rest timer, and remembers the weight I used last time for each exercise (but allows me to increase it easily for this time).

[Chaosbane]

Heey, good luck with goals, and another greyskull fan!

 

I've been running it for a while (on and off), and am almost at the end of my LP. I'm actually running this LP variation for the next few weeks: https://www.barbellmedicine.com/novice-bench-and-press-plug-in/ - sort of.

 

Personally not a fan of Phraks variant, but, there is no doubt it works.  Have fun

[Grumble]

18 hours ago, scalyfreak said:

Now back to doing things that distract me form the fact I have to face Stress Monsters at work tomorrow...!

 

[Scaly Freak]

14 hours ago, MaD MaLKaV said:

 

I like Progression Workout Tracker on Android.  I tried Strong, but couldn't get behind the yearly price they wanted to use it.  Progression lets me build routines, track sets, has a nice rest timer, and remembers the weight I used last time for each exercise (but allows me to increase it easily for this time).

 

I like the app interface... but I was surprised and disappointed to discover that the barbell overhead press wasn't in their exercise database. That's just weird.

 

12 hours ago, Chaosbane said:

 

Personally not a fan of Phraks variant, but, there is no doubt it works.  Have fun

 

After attempting to plan out the variant, I am starting to be a bit frustrated myself. "Alternate these two workouts with these three different ones". Um... what? So I have decided to tweak it until it is super-easy to program into an app and just do. 

 

If you have a Greyskull variant you really like, please by all means share. I'm curious!

 

Also,

 

[Blocky]

On 8/13/2018 at 6:17 AM, scalyfreak said:

I'm looking at the various free apps available on Android, and trying to decide between them all... recommendations would be very welcome. I have my pen-and-paper lifting journal, but I dislike carrying a bunch of stuff around with me on the gym floor. Tracking on my phone is definitely preferred since it's there anyway. 

 

I just use a diary app called Diaro. Its just a diary... but I can tag sessions by upper, lower, max effort, dynamic effort etc and search by tag (it also colour codes them). You can also attach photos to individual entries. I dont like the pre programmed apps because I use so many variations of each lift (bands, chains, narrow stance, wide stance etc), it's hard to separate them....

[MaD MaLKaV]

8 hours ago, scalyfreak said:

I like the app interface... but I was surprised and disappointed to discover that the barbell overhead press wasn't in their exercise database. That's just weird.

 

They have it listed as "Barbell Shoulder Press".  At least I think that's the same thing...  The good thing is that anything you put in yourself is just as good as anything already in there, as long as you're not trying to use the diagram or youtube links, which you can't fill in for custom exercises.

[Scaly Freak]

From the description, that's it. When I didn't find it yesterday I just entered Barbell OHP, and moved on to creating my workout schedule. First workout is tonight,  so we'll see how it goes...

[Grumble]

6 hours ago, Blocky said:

 

I just use a diary app called Diaro. Its just a diary... but I can tag sessions by upper, lower, max effort, dynamic effort etc and search by tag (it also colour codes them). You can also attach photos to individual entries. I dont like the pre programmed apps because I use so many variations of each lift (bands, chains, narrow stance, wide stance etc), it's hard to separate them....

I've been using JEfit for years, but I might have to take a look at Diaro. It might have a little more customizability than what I currently have.

[RedStone]

 

 

8 hours ago, Blocky said:

 

I just use a diary app called Diaro. Its just a diary... but I can tag sessions by upper, lower, max effort, dynamic effort etc and search by tag (it also colour codes them). You can also attach photos to individual entries. I dont like the pre programmed apps because I use so many variations of each lift (bands, chains, narrow stance, wide stance etc), it's hard to separate them....

 

I like it. helps drive home the - understanding what you're doing - idea. Solid!

[Scaly Freak]

Used the Progression Tracker app for the first Greyskull workout last night. I am liking this! Three sets instead of five meant I could push myself a little bit more on the weight, since I didn't have to be so worried about complete form collapse on set # 5, which was awesome. Resting for two minutes between sets instead of three, plus the fact I did a total of 15 sets (plus warmups, obviously) instead of 25, meant my workout was nearly a half hour shorter than it used to be! 

 

One the one hand, that's awesome. On the other... I almost didn't get as much gym time as I need for sanity. I solved this problem with a few planks and reverse cobras. Iwill have to pay attention to this part.

 

Progression Tracker made a good first impression actually being used in the gym. I like. Thank you, @MaD MaLKaV

 

(I should mention that I am less than impressed by its refusal to let me use any other feature than a current workout without upgrading... waiting and watching to see if I change my mind on this.)

 

Horrible huge Stress Monsters have invaded work, as expected, and gym time will be invaluable. I failed at meditating Monday morning, but managed yesterday and today. Not sure yet if it's making a real difference of if that's just placebo. Either way, it feels good.

[Chaosbane]

I used to use Strong app. But I keep going back to bidysoace. imo is just the best tracker app with the largest database, although missing a few key movement.

 

I much prefer 3x5 over 5x5 for a beginner. 5x5 is a lot of work and is just asking to stall due to work capacity.

 

Have a look at my Chaosbane log for my current greyskull method. It is intended for after stalling in bench and press, hence the extra volume. But really works well for anyone. My bench is stalling at around 200lb so I'm go8ng to change my rep scheme a bit.

 

Also the workouts are 1.15 hours long or so. 4' breaks between squats. 3 min between bench and press. 5 min between last deadlift warmu P and single deadlift set, allows me to go balls to the wall heavy for the 1 set. 90 seconds for assistance (chins, rows, CGBP, accessory pressing work). I'm also going to add curls soon because my arms are lagging behind.

 

 

Anyway I've rambled on. Great work!

[Bullroarer Took]

14 hours ago, scalyfreak said:

 Not sure yet if it's making a real difference of if that's just placebo. Either way, it feels good.

There is nothing wrong with Dumbo's magic feather!

[Scaly Freak]

2 hours ago, jenglish said:

There is nothing wrong with Dumbo's magic feather!

 

That is very true.

 

Discussed the meditation in this week's session and I was told to actually think about what meditating does for me, and why I think it works. What do I notice around me, and inside me, that makes me think meditation is having a positive effect? Apparently effective therapy involves homework.

 

13 hours ago, Chaosbane said:

Have a look at my Chaosbane log for my current greyskull method. It is intended for after stalling in bench and press, hence the extra volume. But really works well for anyone. My bench is stalling at around 200lb so I'm go8ng to change my rep scheme a bit.

 

 

Link?

[Chaosbane]

 

Week A

Monday/Friday

Press 2x5, 1x5+

Squat 2x5, 1x5+

Chins 3-4x6-8

Close-grip Bench Press 4x8@ -15% from last 3x5 weight

 

Wednesday

Bench 2x5, 1x5+

Deadlift 1x5+

Row 3-4 x6-8

Press 4x8 @ -12% from last 3x5 weight

 

Week B

Monday/Friday

Bench 2x5, 1x5+

Squat 2x5, 1x5+

Rows 3-4x6-8

Press 4x8 @ -12% from last 3x5 weight

 

Wednesday

Press 2x5, 1x5+

Deadlift 1x5+

Chins 3-4x6-8

Close-grip Bench Press 4x8@ -15% from last bench 3x5 weight

 

----------------------------------------------------------------------------------------------

It is the base routine (press/bench alternating, squats mon/fri and deadlifts weds) with rows/chins as an accessory lift, at a rep range more appropriate than the 2x5,1x5+ of Phraks. Lat pulldown is actually for the most part a better alternative to chins if you can't do that many, as you can overload them easier.

 

Then I have added alternating press/close-grip for the extra volume as per, https://www.barbellmedicine.com/novice-bench-and-press-plug-in/ . If your press and  I have actually stalled on my bench at 85Kg, I'm hitting my reps but not very well. So will be taking some off the bar next week and working my way back up with more volume.

 

 

I will be running this for the next 6 weeks or so, then purchasing a belt and moving to this routine: https://www.barbellmedicine.com/the-bridge/

 

 

I hope that information helps  These workouts take me at least 1 hours 15 minutes usually, but I am resting much longer than you.

[Brovatar Korra]

 

 

Hi! I just wanted to say I'm here following along and also Greyskull is a great program.

[Scaly Freak]

@Chaosbane That does help, thanks. I was looking in the daily battle logs forum and couldn't find you anywhere...!  <-- at myself

 

While I enjoy my current version of Greyskull, I'll keep yours around for when I start to stall, and need to start adding accessories or change things up in other ways.

[Scaly Freak]

Looking back at the work week, reminders and challenges are partial successes.

 

On 8/9/2018 at 7:40 PM, scalyfreak said:

Reminder #1: Husband is still on your side. 

Reminder #2: Comfort food/alcohol still doesn't help.

 

Challenge #1: Rediscover Mindfulness. To do this, I will reunite with the Headspace skill in Alexa, and use it at least three times every work week. 

Challenge #2: Start, and stick with, a new lifting program. I found a variant of the Greyskull program on Reddit. 

 

Reminder #1: Yes, sort of. Almost. Draining all emotional and mental energy at work leaves me with nothing left to spend on Husband who, when all is said and done, is more important. This needs to be fixed. Balance must be found. (Challenge #1 can hopefully help with this.)

 

Reminder #2: Well, I avoided the comfort food. Halfway to the goal means not meeting the goal, so this needs to improve for next work week.

 

Challenge #1: Meditated four mornings out of five this work week. It seems like it's making a difference, so I definitely want to continue with this. Headspace is my friend now.

 

Challenge #2: Lifted again tonight. Only two gym visits this week, and the goal was three, so this doesn't count as a success either. Next week will be better...! I did discover a blindingly obvious way to get extra time in the gym without simply loitering in a corner - thorough stretching and foam rolling of everything involved in the deadlifts a few minutes ago. Nice way to relax and unwind, and my muscles feel better too.  

[Scaly Freak]

Meditating on the weekend is a challenge. Weekdays, I have crammed it into my standard morning routine, and that works out very well. On weekends I sleep in, and the "morning routine" is non-existent. This is not a good thing.

 

I must find a way to fix this.

[Grumble]

On 8/17/2018 at 9:25 PM, scalyfreak said:

Reminder #1: Yes, sort of. Almost. Draining all emotional and mental energy at work leaves me with nothing left to spend on Husband who, when all is said and done, is more important. This needs to be fixed. Balance must be found. (Challenge #1 can hopefully help with this.)

You're dealing with the Stress Monster Raid boss right now, right? Don't try to play multiple roles. Just Tank right now, let Husband manage heals. You two can switch when he's primary on his boss battle.

 

17 hours ago, scalyfreak said:

Meditating on the weekend is a challenge. Weekdays, I have crammed it into my standard morning routine, and that works out very well. On weekends I sleep in, and the "morning routine" is non-existent. This is not a good thing.

 

I must find a way to fix this.

So do it when you wake up? Sleeping in doesn't mean your day is done. Or do it leading up to bed time? Also, I think mentioning that you 'crammed' it into your standard morning routine means it's an unsustainable process as it stands. Meditation can happen any time of the day. 

 

 

[Scaly Freak]

3 hours ago, Grumble said:

You're dealing with the Stress Monster Raid boss right now, right? Don't try to play multiple roles. Just Tank right now, let Husband manage heals. You two can switch when he's primary on his boss battle.

 

His boss battle is this week. Mine just moved from the level leading up to the boss, to the actual Boss.

 

Our timing is not ideal.

 

3 hours ago, Grumble said:

 

So do it when you wake up? Sleeping in doesn't mean your day is done. Or do it leading up to bed time? Also, I think mentioning that you 'crammed' it into your standard morning routine means it's an unsustainable process as it stands. Meditation can happen any time of the day.

 

Stop being logical.

 

I like doing it in the mornings because it centers me and, to be honest, if I leave it for the evenings it's unlikely to get done. I'm still in the experimental stage of this one.

[Grumble]

15 minutes ago, scalyfreak said:

 

His boss battle is this week. Mine just moved from the level leading up to the boss, to the actual Boss.

 

Our timing is not ideal.

Definitely not. Something Mrs Grumble and I did was take turns. We had a month like that a year or two ago and instead of unloading or leaning on each other every night, we actually schedule out a week at a time. It worked surprisingly well. Allowed us to get our issues off our chest with it being a constant verbal frustration vomit and no time to support each other.

15 minutes ago, scalyfreak said:

 

Stop being logical.

I'm gonna show this to my wife.

 

15 minutes ago, scalyfreak said:

I like doing it in the mornings because it centers me and, to be honest, if I leave it for the evenings it's unlikely to get done. I'm still in the experimental stage of this one.

That's totally fair. Can you start your day 10-15 minutes earlier and use that extra time for your medidation?