Brovatar Korra Posted September 12, 2018 Report Share Posted September 12, 2018 Okay I know I'm recycling an old theme. But it was a good one. Training, nutrition, recovery, sleep, have all been going well. But I need to step up the intensity to make sure I am as prepared as possible for this meet (UPA power weekend November 18th). TIME. TO. RAMPAGE!!! GOALS 1. Follow training program 2. Hit calorie and macro goals within 10% 6/7 DAYS PER WEEK I have been good at following my nutrition plan, but I need to dial it in to keep the scale moving toward 198#. After reviewing the last 3 months of data numbers have been adjusted to: 1,950 cal, 219g carb, 65g fat, 122g protein 4 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Blocky Posted September 12, 2018 Report Share Posted September 12, 2018 The gif/meme game on this challenge is gonna get super weird, super fast... 1 2 Quote 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... Link to comment
Stonie Posted September 12, 2018 Report Share Posted September 12, 2018 here for the Archer memes. Oh, and goal-rampaging 1 Quote Stonie They/Them Currently reading: Good Omens by Terry Pratchet & Neil Gaiman Currently playing: Outer Worlds (Xbox) Current DnD character: A radio presenter who’s magical bardic weapon is a portable radio broadcaster’s kit Link to comment
GodzillaKong Posted September 12, 2018 Report Share Posted September 12, 2018 Love a good Rampage. Following! 1 Quote Link to comment
Grumble Posted September 12, 2018 Report Share Posted September 12, 2018 I'm gonna have fun with this theme. 3 Quote "You're going to be amazing." Fantasy Football league 2019 The Grumble Battle Log Spoiler Books: Shows: Games: God of War, Kingdom Hearts 3, Destiny 2 Level 15 Wookie Warrior Link to comment
CourtnieMarie Posted September 12, 2018 Report Share Posted September 12, 2018 recycling is good for the earth! 2 Quote Instagram | pinterest read harder challenge | Battle Log | NROLFW Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-5 | 16-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-1 | 18-2 | 18-3 | 18-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current Link to comment
DJtrippyT Posted September 13, 2018 Report Share Posted September 13, 2018 there can never be enough Archer memes. 2 Quote the year of living trippily Final Boss, Part 2 Boss, Part 1 Previous: Adult Content Brain Weasels Choose Your Own Adventure Woman of Mystery - Worth it Simplicity Spoiler Take it Outside II Take it Outside Even More Current: 52 Days Currently Current: 100 Days Current: Queen 2: Electric Boogaloo Queen of the Jungle THE PEOPLE'S CHOICE CHALLENGE Apart six: Amazon (part 5) (part 3: The Wickening) (part 2) (part 1) Link to comment
Brovatar Korra Posted September 14, 2018 Author Report Share Posted September 14, 2018 207.4 this morning! "A new low" LOL. 9.4 lb to go for that 198 class, 10 more weeks. THIS. IS. HAPPENING! 3 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Scaly Freak Posted September 14, 2018 Report Share Posted September 14, 2018 1 Quote Reading Challenge Thread 2022 “I've always believed that failure is non-existent. What is failure? You go to the end of the season, then you lose the Super Bowl. Is that failing? To most people, maybe. But when you're picking apart why you failed, and now you're learning from that, then is that really failing? I don't think so." - Kobe Bryant, 1978-2020. Rest in peace, great warrior. Personal Challenges, a.k.a.The Saga of Scalyfreak: Tutorial; Ch 1; Ch 2; Ch 3; Ch 4; Ch 5; Ch 6; Intermission; Intermission II; Ch 7; Ch 8; Ch 9; Ch 10; Ch 11; Ch 12 ; Ch 13; Ch 14; Ch 15; Ch 16; Ch 17; Intermission III; Ch 18; Ch 19; Ch 20; Ch 21; Ch 22; Ch 23; Ch 24; Ch 25; Intermission IV; Ch 26; Ch 27; Ch 28; Ch 29; Ch 30; Ch 31; Ch 32; Ch 33; Ch 34; Ch 35; Ch 36 Link to comment
Blocky Posted September 15, 2018 Report Share Posted September 15, 2018 18 hours ago, Brovatar Korra said: 207.4 this morning! "A new low" LOL. 9.4 lb to go for that 198 class, 10 more weeks. THIS. IS. HAPPENING! Sooo close... worst case scenario, you can easily do a 3-5 lb water cut without messing up performance... 1 Quote 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... Link to comment
Brovatar Korra Posted September 16, 2018 Author Report Share Posted September 16, 2018 Saturday Epic Session: 1. Box Squats + 2 sets of chains - 3x5 @65% (205) 2. Deadlifts 3x3 @75% (250) 3. Bulgarian split squats 4. Reverse hypers 5. Chain crunches Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted September 17, 2018 Author Report Share Posted September 17, 2018 WEEK 0 SUMMARY 1. Follow training program - DONE! 2. Hit calorie and macro goals within 10% 6/7 days per week weekly (1,950 cal, 219g carb, 65g fat, 122g protein) I'm still going to try and hit as close as I can each day, but I realized trying to calculate % for every day is way too much work. Will just calculate weekly averages. Average cal: 1,972 - Sweet! Average carbs: 212.9 - Yes! Average fats: 71.4 - 9.8% just barely! Average protein: 128.7 - Yup! Week 0 average weight: 208.5 Going strong into this week, which will be 9 weeks out from competition, and week 7 of training with coach. 5 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted September 19, 2018 Author Report Share Posted September 19, 2018 Monday BP 135 plus set of chains 9x3I did the math on the chains and weight is actually 158 at the top. This takes the lift from 67.5% to 79%. No wonder it felt so tough. Did not have to drop the weight though!Tried squats again on Tues, I apparently have not given my back enough time to recoup because it flared up again. Le sigh. Last time it got mad at 205. This time it stayed strong until 245. Progress...?Sent from my iPhone using Tapatalk 3 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
CourtnieMarie Posted September 20, 2018 Report Share Posted September 20, 2018 sorry about the flare up it looks like you're already doing all the good accessories for it. you're probably right on the more rest needed. 1 Quote Instagram | pinterest read harder challenge | Battle Log | NROLFW Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-5 | 16-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-1 | 18-2 | 18-3 | 18-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current Link to comment
GodzillaKong Posted September 20, 2018 Report Share Posted September 20, 2018 21 hours ago, Brovatar Korra said: Monday BP 135 plus set of chains 9x3 I did the math on the chains and weight is actually 158 at the top. This takes the lift from 67.5% to 79%. No wonder it felt so tough. Did not have to drop the weight though! Tried squats again on Tues, I apparently have not given my back enough time to recoup because it flared up again. Le sigh. Last time it got mad at 205. This time it stayed strong until 245. Progress...? Sent from my iPhone using Tapatalk 1 Quote Link to comment
Brovatar Korra Posted September 23, 2018 Author Report Share Posted September 23, 2018 Leg training is currently overcoming lower back obstacles, but upper body training is ON POINT! Nutrition and hitting macros seems to be going much smoother than any previous challenge, maybe 5 years of trial and error and learning from different experimentation is finally paying off. Thurs 9/20 1. BP with 1 board - worked up to 195x1, then 6x1 @175, then 3x3 @140 no board 2. A bunch of rear delt and rowing accessories Sat 9/22 1. SQ with 2 sets of chains, 6x3 @175 (movement felt good through ROM, but they were slow I had to concentrate really hard on keeping core/torso very rigid to avoid lower back from coming into play) - which I suppose is a good thing 2. DL with light set of bands - worked up to 250 x2, then 3x2 at 70% of that. I set up 260 but while getting in position I just had a feeling it was time to stop so I did. 3. All the hamstring accessories Week 1 Recap 1. Follow training program - DONE accept not hitting ideal% on squats, I am playing it safe. But I didn't miss a day and adapted to any movements that were aggravating. 2. Hit calorie and macro goals (1,950 cal, 219g carb, 65g fat, 122g protein) Week 1 averages: Cal: 1,917 Carbs: 198.4 g Average fats: 72.9 g Average protein: 124.7 g Week 0 avg weight: 208.5 Week 1 avg weight: 206.4 Overall happy with nutrition this week, I need to up carbs a tiny bit and decrease fat a tiny bit, but overall striking a good balance. Going into next week will be 8 weeks out from comp and 8# to go to make weight! 5 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted October 1, 2018 Author Report Share Posted October 1, 2018 What it is the end of week 2 already? That flew by. Week 2 Recap 1. Follow training program - DONE accept STILL not hitting ideal% on squats, But DL and BP are making slow progress. This week I did incline bench and used 45# DBs for the first time, PR woohoo! I'm going for 50# DBs next week. Also happy that the back business feels 90% better. 2. Hit calorie and macro goals (1,950 cal, 219g carb, 65g fat, 122g protein) Week 2 averages: Cal: 2,122 Carbs: 244 g Average fats: 76 g Average protein: 124 g Whoah what happened with these carbs? I've just been craving them. It was a big struggle this week. My weight didn't really budge, but looking at the numbers above that makes sense. To break below 205# I'm going to have gather up some more diet discipline and curb these carb cravings. Week 0 avg weight: 208.5 Week 1 avg weight: 206.4 Week 2 avg weight: 205.7 2 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted October 8, 2018 Author Report Share Posted October 8, 2018 Wow this week went by fast! Week 2 Recap 1. Follow training program - DONE. Talked with the coach and we adjusted % numbers for squats. Working in this new range feels much better. I think I was being a bit ambitious trying to base on numbers I hit over a year ago at a higher body weight. BP is going great. 2. Hit calorie and macro goals (1,950 cal, 219g carb, 65g fat, 122g protein) I just realized today that MFP sends out a weekly digest that does this for me I usually delete it but this time I took a look and realized it had already done all the work I was trying to calculate manually. I got a bit off track over the weekend with family coming to visit. Hunger got away from me a lil bit. A lot of sushi was eaten. Week 0 avg weight: 208.5 Week 1 avg weight: 206.4 Week 2 avg weight: 205.7 Week 3 avg weight: 205.0 Heading into 6 weeks out from competition, still ~7# away from comp weight. I've made really good progress in the last ~3 months; I am confident if I stick to the plan I will achieve this. 2 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted November 2, 2018 Author Report Share Posted November 2, 2018 Time really got away from me... but everything is going great meet prep wise - I'm gonna get my act together and start a new thread. Final countdown! Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
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