AgentsSka :: Pulls it Together

[AgentsSka]

Last challenge, was a reset and was really about creating good habits after being laaaaazy for the last couple of years.  It was about getting up and moving. It involved much rucking & some run-walking, and (3/4) ton of pushups.  So, this challenge is going to build on previous success and balance out all that pushing with some pulling... hence, title.   

 

 

Without further ado....

 

Challenge Goals

1.  Pull Together a Complete 10K run.

Time to bring out the runner in me again.

 

The rucking and run-walking has been moving along nicely.  I've built up to near 4 miles of running with .25 mile walks between each in one workout.  Within the next couple of weeks, I fully intend on stringing along a full 5K of straight running.  I'll then be looking to take the training wheels off and string that out to a 10K.

 

Being able to run a 10K also allows me to get back to (socially distant) group runs with one of my posses - The Breakfast Club.  This may end up part of this goal.

 

2.  Pull Together a String of (Number TBD) Pull-ups

I love pull-ups.  I miss being able to do them with some regularity.  When I'm able to perform them, I also feel strong.  So, the goal is to balance off the pushing from last challenge with working towards a string of pull-ups.  The Nerd Fitness chin/pull-up challenge has come at a convenient time!

 

The caveat I have to throw into this is my shoulder.  I've had a rotator cuff injury since before the last challenge.  It doesn't seem to be too severe and it is definitely much better than it was.  However, my range of motion is still quite limited.  For example, I can't get under a squat bar properly.  Lots of my basic movements have been fine.  Pushups do not hurt at all.  I can bench and even OHP without much issue.  (Although, I am a bit nervous about that motion with heavier weight.)  Barbell/Dumbell rows have been fine.

 

I'm going to talk with a PT friend of mine and get some accessory work to strengthen the shoulder and work on ROM.  But, this goal may need to be revised if I'm told to stay away from pull-ups for X amount of time....  It's also going to need to be revised to actually input a number into there.  My instincts say 5... but, I'd like to be able to see where I'm at before setting that number.  So, TBD.

 

3.  Pull Together Strong Lifts 5x5 3 times per week

I may not be able to get under the barbell properly for squats...  but, that's why I purchased a Safety Squat Bar.  BOOM.

 

Anyway, the last week of the last challenge saw me begin Strong Lifts 5x5 again.  This challenge I plan on continuing to break in the new power rack and hit these workouts 3 times/week.  Because I've started back from scratch (my fitness level required it), the weight will still be pretty light by the time this challenge ends.  However, it will have me maximizing my current plates on hand.  It will be a nice problem to have when I need more weight because I've hit that threshold.   (That said - I think I'm about to order 370 pounds worth of bumpers.  But, they won't arrive until late September, most likely.)

 

Bring on the newbie gains.

 

4. Pull Together some Technique Evaluation/Coaching

Since it's been a couple of years since I was legitimately lifting, I'm going to want to get my form checked.  So, a goal will be to hook up with someone that can evaluate and coach improvements.

 

That's it. Simple.  But, will be leaps and bounds of progression.

 

So, Don't be an Idiot, Ska.

 

Get up, get down, and get outside!

 

[Cheetah]

Sounds like fun!  Every now and then I think about doing SL 5x5 again. 

Happy Challenge!

[AgentsSka]

16 minutes ago, Cheetah said:

Sounds like fun!  Every now and then I think about doing SL 5x5 again. 

Happy Challenge!

 

Strong Lifts is my gateway.  The plan is easy.  It absolutely helps me get stronger and helps cure some traditional imbalances I've had.

 

I've never actually made it past SL though.  I'm looking forward to that happening this time.  Until then...

 

[Ann of Owlshire]

Great challenge!

[Tanktimus the Encourager]

A really good challenge.

[AgentsSka]

8 hours ago, Ann of Vries said:

Great challenge!

 

6 hours ago, Tanktimus the Encourager said:

A really good challenge.

 

hmmm... Well, which is it?  Is it great or really good?  

 

[Tanktimus the Encourager]

3 minutes ago, AgentsSka said:

 

 

hmmm... Well, which is it?  Is it great or really good?  

 

Technically, "Great" refers to size and "good" refers to quality, so both.

[AgentsSka]

Sure, sure.  Choose the definition that makes your statement seem like the better compliment.  I see you @Tanktimus the Encourager.  😁

[Tanktimus the Encourager]

Just now, AgentsSka said:

Sure, sure.  Choose the definition that makes your statement seem like the better compliment.  I see you @Tanktimus the Encourager.  😁

[RisenPhoenix]

Hmmmm.....  I should join you sometime in the lifting gym you have built.

 

It'd be safer than the actual gym membership I'm currently paying for.

[AgentsSka]

15 minutes ago, RisenPhoenix said:

Hmmmm.....  I should join you sometime in the lifting gym you have built.

 

It'd be safer than the actual gym membership I'm currently paying for.

 

Yes.  Yes, you should.  And, much safer.  At least you know where my cooties come from.

[AgentsSka]

After commenting in @Ann of Vries's thread about posting photos of one's self with 15+kg on one's back... I realized, LadySka had a shot of us this morning lugging weight around the Charles.

 

 

As you can tell, good times were had.  You can tell because the bottle says so.

 

Also - I rarely behave in front of a camera.  

[Cheetah]

I love carrying weights around!  I usually forget to do it, or I don't want to bother with getting a pack together.  I need to have a pack set up and ready to go.  I'll have to think about how to implement this.

[AgentsSka]

35 minutes ago, Cheetah said:

I love carrying weights around!  I usually forget to do it, or I don't want to bother with getting a pack together.  I need to have a pack set up and ready to go.  I'll have to think about how to implement this.

 

The ruck I am using is generally also my every day carry.  But, I've moved to a more work from home lifestyle - this was planned pre-covid - and this bag was being neglected a bit.  So, I stuffed it with bricks and it is usually waiting in my garage for me.  On the occasions I need to use it for something else, it only takes me a few seconds to unload and re-load it.

 

 

 

I had used this image to illustrate something to RP when I first started rucking again.  But, it works for this too.  The smaller package with the GORUCK sticker has 2 bricks, the other has 4.  They are sitting on a couple of styrofoam blocks to keep the weight as high on my back, as possible.  (I do tend to strap the bricks to the molle with a couple of straps, as well.) But loading and unloading is a matter of 30 seconds.  

 

But, yes!  Having it loaded so that I can just throw it on my back in the morning is a pleasure.

[AgentsSka]

A reminder.  Running hills is hard.

 

And, it certainly didn't get any easier while I was sitting on my ass for an age.

 

But, second week in a row getting back to our Friday routine.  While November Project is still zooming, we went to where we would normally gather on top of Summit Ave in Brookline and ran about a mile more than last week... Progress - even at a snail's pace is still progress.

 

 

And, it's nice to run (socially distant) with friends.

 

And, then I went home and hit some 5x5 action.  

[AgentsSka]

Oh, AND I took my starting measurements this morning.

 

I haven't been listing weight/inches loss or anything as actual challenge goals.  But, they are life goals!  ha!

 

I know those losses comes along for the ride with me actually doing the training and hitting my challenge goals.  So, I'm focused on performance moreso than scale and whatnot.

 

That said.... It is good to get see that middle digit drop down a number.  And, that happened this morning.   I'm currently down 15lbs from my quarantine max.  (Much of that happened over the last challenge - but I never took starting measurements.). But, this time there will be a postscript to my challenge wrap up as to how those things moved over the course of this challenge.

 

Onward!

[raptron]

Awww yeah. Getting after it. 

 

AND, the classic:

 

 

[AgentsSka]

Oh, and I just realized that I performed 1400 pushups over the course of July.

 

 

after having only done 300 in June.... and none to speak of for the first 6 months of the year.

 

And, I have to up that daily average up to ~55 to hit my year end goal which was (kind of randomly) set during the last challenge of 10,000 push-ups on the year.

[Tanktimus the Encourager]

1 minute ago, AgentsSka said:

Oh, and I just realized that I performed 1400 pushups over the course of July.

 

[Xena]

Cool that you are back to the Friday routine!

[AgentsSka]

We went for a ride today out to Walden Pond.  It was Thoreau-ly enjoyable.  

 

 

[Tanktimus the Encourager]

1 hour ago, AgentsSka said:

We went for a ride today out to Walden Pond.

Did you see an 18th century Neckbeard claiming to be independent and living off the land while his mother came walking up the trail with his fresh laundry?

[AgentsSka]

1 hour ago, Tanktimus the Encourager said:

Did you see an 18th century Neckbeard claiming to be independent and living off the land while his mother came walking up the trail with his fresh laundry?

 

Hahah.  Seems like you have strong feelings about this.

 

[Tanktimus the Encourager]

1 hour ago, AgentsSka said:

 

Hahah.  Seems like you have strong feelings about this.

 

What, me? Nooooooooooo I feel nothing at all.

*Muscle in jaw twitches as glasses shatter in the background*

[Elastigirl]

I started an accountabilibuddies group for people who are participating in the NF chin up challenge

https://rebellion.nerdfitness.com/index.php?/topic/117117-keep-your-chin-up/