Big Show shoots for a strong finish

[Big_Show]

It's the last challenge of the year, and it's looking pretty similar to all the ones I've done since I respawned in July!  My usual format has been going pretty well, and with one month left of the year I'd really like to just settle in a tick everything off consistently then enjoy the Christmas/New Year week in whatever way that week's rules say we're allowed to.

 

1) Jim Wendler's 5/3/1 Boring but Big programme 3 times a week - the gym has now reopened after our second lockdown, and that leaves just enough time to get through cycle 6 of 5/3/1 before the end of the year.  I'm aiming for 3 times a week minimum, but if I can double up at the weekend and manage 4 sessions then all the better.  I've tinkered with a couple of the workouts during lockdown, but just to focus more on getting bodyweight chin-ups back.

 

2) Accumulate at least 42,000 steps for the week (6,000 daily) - this can be achieved however, whether it be walking or running (as I try to gradually phase that back in to my week).

 

3) Keep total calories to +/-800 of my weekly calorie total (exact figure depends on my weight that week) - I'm still struggling with this, but we're gradually refining our semi-locked down diet and getting better as we go.  I would sincerely love to be be under or close to 113kg before Christmas though.

 

LQ) Daily yoga - I'm committing to doing a daily yoga mini-session (typically 7mins each) every day apart from on a Friday (as all bets are off then).  But if I do one then too, all the better.

[Big_Show]

Friday weight: 114.4kg - this is currently the lowest weight recorded during my respawn, and also my lowest since September 2019.

Thursday steps: 4640 (2600 under target for the week) - the weather's been miserable the past couple of days, and I had some overtime to do as well which meant no walking or running after work.

Thursday calories: 2784 (175 over target for the week) - didn't quite manage to go into the weekend with a deficit, but we've got a pretty healthy menu planned so I'm not too concerned.

 

Thursday morning was my first session back at the gym since lockdown!  It felt very good to get back to it, although with it only being 4C outside and the gym having no heating AND the shutter door slightly open for ventilation (coronavirus guidelines - at least the fire exit was closed so there wasn't a through draft like before!) so I had to hunt out my tracksuit bottoms and gym hoody!  Honestly don't think I've done a gym workout in anything longer  than shorts before...

 

Anyway, this cycle started with my military press workout.  I hit a failure last time round so it was time for a deload this time round.  Calculated it based off my last workout, knocked 10% off, then plugged that in to Wendler's spreadsheet for my new starting point.  The work sets were:

30kg x5

32.5kg x5

37.5kg x5+ (I did 6) - it felt like a bit of hard work, but then I have had a month off.

 

First accessory lift was 5x10 DB military press - 2x7.5kg for 10, 10, 10, 8, 8, 7 (53 total).  My shoulders always feel weak AF so I'll just have to keep plugging away until they aren't.

 

The other accessory was inverted rows as I'm aiming to get my chin-ups back.  I'm aiming to work up to 5x10, but this time round I only managed 8, 6, 5, 4, 4 (27 total).  It's a start!

 

The weekend should see me doing my deadlift workout and then hopefully the bench press one as well.  Gonna try to fit in a good walk as well, although today we had some unexpected snow as well so we'll have to play it by ear!

[Scaly Freak]

1 minute ago, Big_Show said:

Thursday morning was my first session back at the gym since lockdown!  It felt very good to get back to it, although with it only being 4C outside and the gym having no heating AND the shutter door slightly open for ventilation (coronavirus guidelines - at least the fire exit was closed so there wasn't a through draft like before!) so I had to hunt out my tracksuit bottoms and gym hoody!  Honestly don't think I've done a gym workout in anything longer  than shorts before...

 

Cold and windy weather merely adds to the challenge. True warriors don't let weather stop them  

[Harriet]

46 minutes ago, Big_Show said:

1) Jim Wendler's 5/3/1 Boring but Big programme 3 times a week - the gym has now reopened after our second lockdown, and that leaves just enough time to get through cycle 6 of 5/3/1 before the end of the year.  I'm aiming for 3 times a week minimum, but if I can double up at the weekend and manage 4 sessions then all the better.  I've tinkered with a couple of the workouts during lockdown, but just to focus more on getting bodyweight chin-ups back.

I am so flipping envious. I miss barbells. I miss lifting them. I miss planning my programmes and going to the gym and thinking about lifting and thinking about having lifted. ARGFH

Following for vicarious lifting. Lift some things for us.  And good luck with the calories, steps, and yoga.

 

34 minutes ago, Big_Show said:

30kg x5

 

32.5kg x5

37.5kg x5+ (I did 6) - it felt like a bit of hard work, but then I have had a month off.

 

Noice.

[Tanktimus the Encourager]

Always glad to see a Big Show Thread.

56 minutes ago, Big_Show said:

so I had to hunt out my tracksuit bottoms and gym hoody!  Honestly don't think I've done a gym workout in anything longer  than shorts before...

having seen you in shorts it's a travesty you had to wear long sleeve shorts.

[Rurik Harrgath]

7 hours ago, Big_Show said:

It's the last challenge of the year, and it's looking pretty similar to all the ones I've done since I respawned in July!  My usual format has been going pretty well, and with one month left of the year I'd really like to just settle in a tick everything off consistently then enjoy the Christmas/New Year week in whatever way that week's rules say we're allowed to.

 

This is the time for consistency.  Save the radical revolutions for January (along with the next End of Times).   

 

6 hours ago, Tanktimus the Encourager said:

having seen you in shorts it's a travesty you had to wear long sleeve shorts.

 

We need to start a line of Ranger Ranger panties.  🤔

[shaar]

HELLO FRIEND!!!

 

I miss the gym. Will I ever get to go back to the gym. I have no idea..........

[Big_Show]

On 12/4/2020 at 6:24 PM, Harriet said:

I am so flipping envious. I miss barbells. I miss lifting them. I miss planning my programmes and going to the gym and thinking about lifting and thinking about having lifted. ARGFH
 

 

I don't think I'd realised until this morning just how much I had missed it.

 

23 hours ago, Tanktimus the Encourager said:

Always glad to see a Big Show Thread.

having seen you in shorts it's a travesty you had to wear long sleeve shorts.

 

Aw shucks... 😅

 

19 hours ago, Rurik Harrgath said:

 

This is the time for consistency.  Save the radical revolutions for January (along with the next End of Times).   

 

 

We need to start a line of Ranger Ranger panties.  🤔

 

I did find the ones I have a few days ago, think I need to trim down a bit before I can wear them for anything though. Or double the size of my quads, whichever happens first 😆

 

18 hours ago, shaar said:

HELLO FRIEND!!!

 

I miss the gym. Will I ever get to go back to the gym. I have no idea..........

 

What state of restriction are you under right now?  Or is the 6-12" of snow enough to make it all a moot point?

 

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

 

This morning I was back to the gym - 10am meant I could wear shorts, but I was still wearing a base layer on my upper body!  I didn't even wear one of them while fell running across snow in sub-zero temperatures!  How times have changed...

 

It was deadlifts - I have definitely missed deadlifts.  The work sets were:

72.5kg x5

82.5kg x5

95kg x5+ (I did 7) -  so excited to finally get back up to triple figures again next week!  This slow build-up has been frustrating, even though I see the sense behind it.

 

Then it was another 5x10 deadlifts @ 75kg - I had to split the last few sets slightly into 10, 10, 10, 7, 7, 6, but this was a grip strength issue - not surprising after a month off.  That'll be back to normal next week I reckon.

 

 The other exercise was the bent knee raises - I'm working my way up to 5x10, but today I managed 8, 7, 7, 6, 6 (34 total) - that's still 4 more overall than last time I tried this before lockdown, so I'm actually quite pleased with that one.

 

I have definitely noticed a difference in being able to be back at the gym.  I was talking to the Welshman last night about how we both seem to be carrying extra tension and now managing to relax as easily, particularly in the evenings, but after talking some of that through last night and getting a good workout in this morning we're both feeling a lot better.  Sometimes just talking through and round the problem helps lessen its impact.

 

Since then it's been a nice day - made us a nice brunch out of leftovers in the fridge, watched some TV, been for a walk, found some new old books in the charity shop now they're finally open again, and just sat on the sofa in front of the rugby with my first beer since (checks MFP) mother fricking October.  Next gonna catch up on some Discovery while writing Christmas cards, and tomorrow planning on heading back to the gym again for chest day!

[darkfoxx]

Whoo hoo, back to the gym!

[Big_Show]

After a little bit too much wine last night, it was back to the gym (eventually) this morning for my bench press session.  The work sets were:

47.5kg x5

55kg x5

62.5kg x5+ ( managed 6 - barely!  Very ugly final rep.)

 

Then it was 5x10 DB bench @ 2x17.5kg and I was surprised to have to split the last few sets - 10, 10, 10, 7, 7, 6.  Probably that whole "month off" thing I guess.

 

Finished off with 5x10 bent-over DB row @ 17.6kg, and I managed that one so it'll be time to put the weight back up again next time.

 

Other than that, pretty quiet day - been for a walk to get the steps back up, the Welshman is meal-prepping us some lunches right now, and I'm just settling in with the TV and the laptop for some Christmas shopping,

[Harriet]

On 12/5/2020 at 7:37 PM, Big_Show said:

I have definitely noticed a difference in being able to be back at the gym.  I was talking to the Welshman last night about how we both seem to be carrying extra tension and now managing to relax as easily, particularly in the evenings, but after talking some of that through last night and getting a good workout in this morning we're both feeling a lot better.  Sometimes just talking through and round the problem helps lessen its impact.

 

Talking. Not quite as good as lifting, but it has its uses.

 

19 hours ago, Big_Show said:

After a little bit too much wine last night, it was back to the gym (eventually) this morning for my bench press session.  The work sets were:

47.5kg x5

55kg x5

62.5kg x5+ ( managed 6 - barely!  Very ugly final rep.)

 

Dragon plate benches! Nice.

[miss_marissa]

Hi you. Weights looking good!

[h3r0]

Big show! Sorry man, I missed your challenge in the crowd. Following! 

[Big_Show]

Not got round to updating this for a few days, but here we finally are!  I'll give the short version, as there's not really been much going on.

 

Out of lockdown, still in Tier 2 of restrictions.  This means we can't go in anyone else's houses, and you can only go to the pub if you're with people from your own household and eating a substantial meal while you're there.  So as a result we are doing none of these things, and due to working from home the only place I've been going is the supermarket and the gym.

 

Monday I went for a run after work - still doing a walk/run when I do, so it was running for 90s then walking for 60s, and 10mins later I turned round and came back the same way.  Slightly more interesting way of getting my steps in for the day,

 

Tuesday morning I did my squat workout - the work sets were:

65kg x5

75kg x5

85kg x5+ (I did 7) - these felt good!

 

1st accessory was hack squat and I deloaded right down to 40kg due to all that time off.   2nd accessory was calf raises which I also deloaded down ot 40kg for the same reason.  Despite this, the next day's DOMS were still EPIC.

 

Wednesday was a rest day as it's the day we do the weekly shop after work - I struggled with the stairs to the supermarket due to the DOMS.

 

Thursday was my military press workout - the works sets were:

32.5kg x3

35kg x3

40kg x3+ (I did 4) - despite deloading for this cycle due to the stalling progress, these still feel really hard.

 

1st accessory was 5x10 DB military press @ 7.5kg which I managed, and the 2nd accessory was 5 sets of inverted rows - I managed 7, 6, 5, 4, 4 (26) which is more than last time.

 

Quad DOMS were also still very real at this point.

 

Friday was another rest day - the weather was miserable so I didn't go for a walk either, instead settling in on the sofa with a drink to finish the last section of Rhythym of War, which I've been working my way through for the last couple of weeks.  Once again I have been blown away by the epic scale of Brandon Sanderson's imagination, and now have to wait another few years for the next installment in this series!  Fingers crossed he releases something from one of his other series soon, but if not I'm planning on finally completing my current reading list and then working my way through ALL his Cosmere books again to see if I can spot any little hidden hints and clues now I've read them all once.

 

Saturday's update will come later, but I feel it is important to note that my quads still have DOMS...

[shaar]

11 minutes ago, Big_Show said:

Once again I have been blown away by the epic scale of Brandon Sanderson's imagination

 

My boyfriend LOVES his books, I really should sit down and read them at some point, I've heard nothing but good...

 

On 12/5/2020 at 1:37 PM, Big_Show said:

What state of restriction are you under right now?  Or is the 6-12" of snow enough to make it all a moot point?

 

A little of column A, a little of column B?

 

We're back to Step 1 of Phase 3 (jesus) which pretty much means - you can eat in restaurants but ONLY for 90 minutes and you MUST have a mask on at all time, except when you're eating and drinking, and NO more than 6 people to a party - you can go to the gym but you MUST wear a mask at all times - outdoor gatherings may have NO more than 50 people (good luck enforcing that??) - and most indoor retailers are being rolled back to 40% operation capacity. It's all a shitshow and I too only go out to grocery shop and go to the office.  Siiiiigh.

 

STAY SAFE FRIEND!

[Big_Show]

1 hour ago, shaar said:

 

My boyfriend LOVES his books, I really should sit down and read them at some point, I've heard nothing but good...

 

 

I wholeheartedly agree with this.  Read all the things"

 

1 hour ago, shaar said:

 

We're back to Step 1 of Phase 3 (jesus) which pretty much means - you can eat in restaurants but ONLY for 90 minutes and you MUST have a mask on at all time, except when you're eating and drinking, and NO more than 6 people to a party - you can go to the gym but you MUST wear a mask at all times - outdoor gatherings may have NO more than 50 people (good luck enforcing that??) - and most indoor retailers are being rolled back to 40% operation capacity. It's all a shitshow and I too only go out to grocery shop and go to the office.  Siiiiigh.

 

 Several similarities there but also a few differences - the restaurants thing is the same, no more than 6 to a party indoors or outdoors though and they all have to be from the same household at the moment, in Tier one you can go in someone else's house but not in large numbers.

 

1 hour ago, shaar said:

 

STAY SAFE FRIEND!

 

You too, we'll all get through this if we're sensible and then the eventual nerd reunion (nerdunion?) will be amazing!

[Big_Show]

Weekend update time!

 

Saturday morning was the first of the weekend's two gym trips for deadlift day - the work sets were:

77.5kg x3

90kg x3

100kg x3+ (I did 5) - felt good!

 

1st accessory was 5x10 more deadlifts @ 75kg - I ended up doing 10, 10, 10, 10, 7, 6 (53) as my grip gave out again, but it lasted longer than last week so I'm taking the win.  This was followed with 5x10 forearm bent-knee raises which I achieved (while totally not expecting to), so next week I move on to the hanging version.  My grip will definitely get tested then!

 

The rest of Saturday was spent doing a bit of housework, and bit of reading & relaxing, and then a lot of eating and gaming.  We realised we've both been on the diet & exercise train pretty solidly for the last 24 weeks and I think we've hit a bit of tracking fatigue, so we gave ourselves permission to have a tracking-free weekend and just indulge.  So there was a few ciders, a delicious buffet-style dinner with pizza, and then we spent the evening playing various Switch games.  It was brilliant, and just what we needed!

 

Sunday morning was back to the gym for my bench press workout - the work sets were:

52.5kg x3

60kg x3

67.5kg x3+ ( I only managed 3) - this confirmed that I'll definitely be recalculating my 1RM and deloading next cycle as per the programme.  Probably better get a spot for the 5/3/1 workout next week as well.

 

1st accessory was 5x10 DB bench press @ 2x17.5kg - I did 10, 10, 10, 9, 7, 6 (52), followed by 5x10 bent-over one-arm DB row @ 20kg - I did 10, 10, 10, 8, 8, 7 (53).  Then I rounded it off with 5 sets of broceps curls because I wanted to and felt like I'd earned it.  Also threw in some gratuitous mirror selfies as I had the entire place to myself for the whole workout

 

Did some online shopping and more reading, then I made us a nice big roast dinner.  It was just a gammon joint, but we haven't made one since we moved in and it gave us the chance to properly try out this oven to get the cooking timings right for the veg on Christmas Day.  It all turned out rather nicely indeed if I do say so myself, and we even have plenty of gammon left to be used in future meals - had some with tomato soup for lunch today, and one of this week's dinners will involve it being used again somehow.  Although the temptation is there to just snack it all out of the fridge every time I walk past...

 

Monday had me go for a walk/run after work - 25mins of run 2mins/walk 1min and it felt better than I expected.  Made a nice change from going for the same walk after work, but I'm only really getting a chance to do it once a week at the moment.

 

Ok, time for more Christmas shopping and a bit more reading.  I'm not on cooking duty tonight so I'm making the most of it!

[h3r0]

That's a lot of deadlifts

[Scaly Freak]

9 hours ago, h3r0 said:

That's a lot of deadlifts

 

I know. I am so jealous!

 

@Big_Show, if your grip is betraying you due to sweaty palms, I highly recommend liquid chalk of some kind. It was a life saver for me when I deadlifted barbells.

[Big_Show]

On 12/15/2020 at 5:03 AM, h3r0 said:

That's a lot of deadlifts

 

I know, that's why I love this workout!

 

On 12/15/2020 at 2:54 PM, Scaly Freak said:

 

@Big_Show, if your grip is betraying you due to sweaty palms, I highly recommend liquid chalk of some kind. It was a life saver for me when I deadlifted barbells.

 

 

Thanks for the tip, it's actually just a grip strength/stamina  issue though.  Getting better at it though!

[Big_Show]

Been a bit of a busy week!  Not really much to catch you up on, got the last of the Christmas shopping done now, got all our food & drink sorted, just got to get everything wrapped now.

 

Wanted to get the logs of my workouts recorded though, so here's a bit of an info dump coming.

 

Tuesday was squat day.  The work sets were:

70kg x3

80kg x3

87.5kg x3+ (I did 5) - still feeling happy with the squats, no anxiety issues  or knee problems yet.

 

Thursday was military press day, and the beginning of the 5/3/1 workouts.  The work sets were:

32.5kg x5

37.5kg x3

42.5kg x1+ (I did 3) - this was the first deloaded cycle, so it'll be interesting to see how it feels when I get back up into PB attempts over the next few cycles.

 

Saturday was an early trip in for my deadlift workout.  The work sets were:

82.5kg x5

95kg x3

105kg x1+ (I did 3) - lifting heavier felt goooood!  Heaviest weight since lockdown, and probably since 2019 as well.  Also, the following 5x10 @ 75kg were all completed as prescribed this time round - my grip didn't give out by the end.

 

Sunday (today) was another trip in (post-excess gin and then wine for the Strictly final followed by several hours of competitive Switch games) for my bench press workout.  The work sets were:

55kg x5

62.5kg x3

70kg x1+ (I did 2) - I wasn't going to give it a go as there was nobody around to spot me, and frankly I don't want anyone close enough to me to spot anyway right now, but I was feeling surprisingly strong after the previous set so I adjusted the safety bars and gave it a go anyway.  I was pleased to get the first rep, but amazed I got the second as well - I might have had a third ugly rep in me too, but common sense easily prevailed.  This is a lifetime PB for me, as I've never consistently trained bench before and tended to stop at around 60kg out of more lifting anxiety issues.  I'll be deloading for the next cycle as I struggled to barely hit some of the requiered reps over this cycle, so I'll be really excited to build up to my next PB attempt over the next few cycles.

 

I was literally the only person in the gym for the entire time it was open from 8am-12noon!  They must have loved it when I turned up at 11am and they couldn't just shut up shop and sod off early to enjoy the sunshine... guess that's why they're on reduced hours for the next fortnight too, so I won't be able to get there again until after Christmas now.  That's when I get to do my 5/3/1 squat workout to complete cycle 6 of this workout programme, then crack straight on with cycle 7 in the new year!

 

 

[Rurik Harrgath]

I can't stop thinking about you when I'm eating steak and ale pie now.

 

Also I made gravy last night because of you.

 

Merry Shaun-mas, more like.   Or, more accurately, Happy Winter Shaun-stice  🤣

[Endor]

Merry Christmas big fella!

[Harriet]

On 12/20/2020 at 7:24 PM, Big_Show said:

Saturday was an early trip in for my deadlift workout.  The work sets were:

 

82.5kg x5

95kg x3

105kg x1+ (I did 3) - lifting heavier felt goooood!  Heaviest weight since lockdown, and probably since 2019 as well.  Also, the following 5x10 @ 75kg were all completed as prescribed this time round - my grip didn't give out by the end.

 

Nice! Heavier is always good.

[Big_Show]

On 12/26/2020 at 8:52 PM, Endor said:

Merry Christmas big fella!

 

You too, mate!

 

On 12/27/2020 at 6:35 AM, Harriet said:

 

Nice! Heavier is always good.

 

SO much fun!

 

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

 

New challenge is up!