#winning

[Waldo]

Yet another challenge arrives. For me this challenge is largely going to be a continuation of the last one. Last challenge I switched from cutting and maintenance mode to bulking, and I'm going to continue bulking through this challenge. Everything seemed to go pretty smooth last challenge. The first week of September I will be attending a wedding and traveling, the time away will be a no-exercise recovery time for me.

Starting Attributes:

Race:...............................Correllian

Level:...............................3

Strength (STR):.................9.75

Dexterity/Speed (DEX):.....8.5

Stamina (STA):..................8.75

Constitution (CON):...........4

Wisdom (WIS):..................9

Charisma (CHA):...............7

Goals:

1) Do 20 Pullups in a Single Set

- Prior to last week I hadn't done pullups in a long time. Chinups yes, lots of them, but not pullups. When I did give it a go, it was bothersome that I could only do 10 of them. It was near the end of the workout so I wasn't fresh, but still, given where my tuck front lever rows and chinups are, that number it pitiful. I did 11 in a set last night.

Grading:

20....A

18....B

16....C

14....D

Points Awarded for Successful Completion: STR +1, STA +2, CON +1

2) Do a Single Set of 5 One Arm Pushups per Arm

The form required will be legs shoulder width apart exactly with no notable twist in the waist, shoulders parallel to the ground, and no torso rotation away from the pushing arm.

- This is a pretty aggressive goal. The form required is pretty far from my current form (my feet set up typically twice that wide, and while I'm getting better at resisting the rotation, it is still an issue, especially on later reps). My plan is to work my current form to 3x8 per arm, then rebuild my one arm pushup form to the required form. My ultimate goal is to do plyo one arm pushups using this form, switching arms with each rep (switching arms takes the place of clapping), but this is still a ways off for me. I can do 3x7 per arm with my current form.

Grading:

5/5 with perfect required form......A

3/3 with perfect required form......B

3/3 with rotation/twisting flaws....C

3x 8/8 of current form................D

Points Awarded for Successful Completion: STR +2, DEX +1, CHA +1

3) Do 5 Plyo Pistol Squats Per Leg onto a 19" chair

- I'd like to incorporate more plyometrics into my leg training. Slow strength doesn't do it for me, I want powerful legs not just strong legs. I recently tested myself and I can get airborne with both legs, however just a couple inches with my left. My right can get onto the chair, but not for multiple reps. I'm going to use my diner chairs as a box to jump on, they are sturdy and safe, exactly 19" off the ground.

Grading:

5/5 onto the chair.....A

3/3 onto the chair.....B

1/1 onto the chair.....C

5/5 airborne.............D

Points Awarded for Successful Completion: DEX +2, CON +1, CHA +1

4) No surfing the net during the first hour of every workday.

- Continuing on with this goal from last challenge. I waste way too much time on the internet at work when I should be working. I have a tendency to start days off on the wrong foot by starting my day surfing the net. This tends to be the most productive time for me at work, and working hard first thing tends to transfer to the rest of the day. Once I really lock this habit in, next challenge I'm going to look to after lunch as well. First things first, make getting an A easy.

Grading:

Perfect Adherence......A

1-5 Misses................B

6-11 Misses...............C

12-17 Misses.............D

Points Awarded for Successful Completion: WIS +3

Battle Plan:

I'm going to stick with the workout plan I used for the last challenge with a few tweaks.

Mondays - Explosive leg day

- Done outdoors

- Primary workout is 3x 125M max effort hill sprints @~8% incline with a warmup sprint at 80% effort.

- 2/3 mile jog each way to the sprinting hill

- Do 3 sets of single leg squats on the way there. Usually pistols, but I'm trying to work in shrimp squats

- Going to change to doing plyo lunges, 1-3 sets (depending on legs), on the way back

- Might stop at school on the way to practice muscle-ups on the pullup bar out back, time permitting.

- Plyo lunges were added instead of regular lunges last challenge to help reach my plyo pistol goal.

- Rain substitute is my other leg day with more plyo emphasis

Tuesdays - Dynamic Upper Body

- Done Barefoot

- Primary exercises are one arm pushups, handstand pushups, tuck front lever rows, pullups (bw or weighted), and dragon flags

- Will finish with chinups and pseudo planche pushups (PPP) or pseudo maltese pushups (PMP)

- Might do a set or two of of DB curls

- Uneven chinups were subbed out for pullups to reach my pullup goal. I might use my 2x 10lb ankle weights to weight pullups, I'll play it by ear.

- Taking a break on dips, but I might add them in to this workout at the end in lieu of the PPP's or PMP's.

Wednesdays - Running

- Going to do a shorter run, 2.6 miles or 3.11 miles, not pushing for time

- If it is raining or otherwise crappy outside, I might do Yoga instead

Thursdays - Heavy Leg Day

- Primary exercises are weighted pistols and assisted glute ham raises

- Will work shrimp squats in with the DB pistols

- Will do 3 sets of plyo squats, prior to the weighted squats once I get close to my goals, otherwise afterwards

- Will do falling tower, one leg bridge, DB leg extension hold as assistance exercises time permitting

Fridays - Static Upper Body

- Primary exercises are the progressions for front lever (one leg), back lever (one leg), and planche (adv. frog stand)

- Also will do L-sits and planche leans

- This workout will include freestanding handstand practice

- Might do a few full bridges time permitting

- Finish with pullups and PPP's or PMP's

Saturday - Running

- Going to try to keep running 5M on Saturdays. If soreness is significant I'll instead run 2.6 miles

- If it is raining I'll run 3M on the treadmill instead. Longer if motivated.

- Not pushing for time

Sunday - Yoga

- Will either do the P90X Yoga X video or Rodney Yee's Total Body Power Yoga.

- Both videos have plusses and minuses, I'll rotate them, I enjoy them both, both are a darn good workout and work what I'm weakest at.

Other:

- I'm still walking on my lunch breaks, 1.9 miles

- In addition to the plyo work, my left leg needs to get stronger to reach my goals. I'm going to focus on doing a GTG box pistol with my left as much as possible when sitting down or standing up from a chair

- I've become a bit addicted to doing one leg calf raises when I'm just standing around, at work/home etc.. My balance is reaching the point (due in large part to yoga) where I can just stand there in the top of a one leg calf raise for a while, or do them slow for reps. Good way to work the calves without wasting valuable workout time on them.

- Focus on the little things. Form always. Do good appropriate warmups before every workout. Stretch after every leg workout or running. Shoulder mobility/prehab and wrist mobility/prehab before every upper body workout. Extra mobility work when at my desk here and there.

- Diet will stay as it was, trying to hold a 500 cal/day surplus, trying to meet or exceed 200g protein each day.

Latest Progress Photo:

[Wolverine]

As someone who (a) also started my challenge thread with a Charlie Sheen reference and ( is a crazy Green Bay Packers fan... #isupportthismessage

P.S. Plyo pistol squats? HOLY CRAP, BATMAN! I think a video is in order if you pull this one off...

[Sea Level]

3) Do 5 Plyo Pistol Squats Per Leg onto a 19" chair

Wow. This ^^ is going to be epic! #winning, indeed.

[Waldo]

A 19" chair is not particularly high for jumping. Remember you take off at full extension but can land with a bent leg.

I was pretty surprised at how much hops my right leg has doing a plyo pistol. I can really get airborne.

Getting some explosion in my left should really help my sprinting as well, my left is my takeoff leg.

[Tom Kenobi]

Waldo - when I saw your progression photos for the last seven months, I literally said: HOLY SHIT. Dude... very, very impressive. Thank you.

[Kyliewyotie]

When I saw the Russian all I could think bout was a mini giraffe.

Like Kenobi said your progress pics are crazy inspirational.

[Waldo]

I forgot to mention that Packers football always takes precedence over working out. I'll try to work around games, but if I can't, Green Bay playing is a valid reason to skip working out and instead drink beer and yell at the TV.

Speaking of which, got some workout logs....

Thursday - 8/2

Warmup

Prisoner Squats - 10

BW Pistols - 5/5

DB Pistols (15x2) - 5/5

DB Pistols (25x2) - 7/7, 7/7

Shrimp Squats - 3/3

Assisted GHR - 5, 5, 6

Plyo Pistol - 3/3 (not onto anything)

Plyo Squat - 15 (onto 19" chair placed 24" away from start of jump)

Plyo Split Squat - 5/5

Cooldown/Stretching

Explored plyometrics a bit

Workout Log - 8/3

Elbow Lever - 5 sec, 3 sec, 3 sec, 6 sec, 5 sec

Advanced Frog Stand - 2 sec, 4 sec, 5 sec, 3 sec, 3 sec

Flat Palm Floor L-Sit - 20 sec, 20 sec, 20 sec, 20 sec, 20 sec

L-Sit Chinups - 5, 5

Pushups - 10, 10

One Leg Front Lever - 11 sec, 11 sec, 11 sec

Wall Handstand - 30 sec, 20 sec, 30 sec (some free balancing with each, fell on the 2nd)

Planche Lean - 20 sec, 20 sec, 20 sec

Pullups - 11 reps, 9 reps, 7 reps

DB Wrist Extensions (15 lb) - 10/10, 10/10

Had to work around Packers family night. The first set of stuff was done in the living room while playing with my son after work here and there, not a focused workout. The second set of stuff was done in less than 30 minutes. I had to move fast, avoiding failure or getting to close so that I could move quick. My bicep tendon was sore so I skipped the back lever. Skipped most of my warmup, it is just too long for the time I had.

Workout Log - 8/4

Run 5.0 miles in 53:29.6

[TeaKwonDo]

Wicked goals, can't wait to see how you blast this one out. Also seconding the video!

[Wolverine]

I forgot to mention that Packers football always takes precedence over working out. I'll try to work around games, but if I can't, Green Bay playing is a valid reason to skip working out and instead drink beer and yell at the TV.

Yelling at the TV is just as good as a workout. I know that it's true because I read it on the Internet somewhere.

My family is from Madison. My great great uncle played on the very first Packers team with Curly.

[Waldo]

Yelling at the TV is just as good as a workout. I know that it's true because I read it on the Internet somewhere.

My family is from Madison. My great great uncle played on the very first Packers team with Curly.

Agreed. Cardio. It gets the heart rate up.

That's awesome family history. I grew up in the Milwaukee area.

[donbiotik]

Beastly goals Waldo!

Doesn't seem like you need any tips.. your plan looks solid as per usual. Gonna try to incorporate some of your bodyweight leg work into my strength days.

I'd like to get to 20 pullups as well.. focusing on trying to get my first bar muscle-up, so I'm assuming this will still move me towards more pullups.

Good Luck in the next 6 weeks.. I'll be checking in to see how things are going.

[Waldo]

Beastly goals Waldo!

Doesn't seem like you need any tips.. your plan looks solid as per usual. Gonna try to incorporate some of your bodyweight leg work into my strength days.

I'd like to get to 20 pullups as well.. focusing on trying to get my first bar muscle-up, so I'm assuming this will still move me towards more pullups.

Good Luck in the next 6 weeks.. I'll be checking in to see how things are going.

LOL, one of my motivations for focusing on pullups is that it is clearly the weakness of my bar muscle up. When I jump into a muscle up I have it pretty easy and real smooth. Without the jump assist I miss about half the time and its real ugly, one arm at a time, a tough struggle.

Thing is practicing muscle ups is the only time I did pullups. Otherwise it was always chinups. I can get quite high on a chinup plus can do 16 at the end of a workout, I bet I could get 20 on fresher muscles. At that point growing reps is a matter of endurance. And heck I can do 11 tuck front lever rows. It was shock when I could only do 10 pullups, I expected to be in the 14-15 area. My chinups are much more explosive than my pullups.

Here's hoping that working both the explosion and raw numbers of pullups will lead me to real clean bar muscle ups, a little bit more height on the pullup should have a huge impact.

[donbiotik]

I can only do 10 pullups MAX, so I don't have any insight there.

Just looked up tuck front lever rows.. those are cool and definitely seem that those would help me on my progression as well!

I've been doing the jumping muscle-ups too.. Now I'm trying to focus on the straight bar dips once I'm up there.. and trying to get my kipping pullup up to a chest to bar pullups.. no way I have enough strength without kip at this point..

[Waldo]

Wow....paged. Lotta new folks in this challenge.

Workout Log - 8/6

Dynamic Warmup

10 Prisoner Squats

BW Pistols - 5/5

Run 0.32 mile

Shrimp Squats - 2/2

BW Pistols - 7/7

Run 0.32 mile

BW Pistols - 8/8

125M Sprint @ 8%

Run 1 - 19.53 sec

Run 2 - 16.46 sec *New PR*

Run 3 - 16.96 sec

Run 4 - 17.18 sec

Run 0.32 mile

Plyo Lunges - 3/3

Bounding - 20 steps

Run 0.32 mile

Bounding - 14 steps

10 minutes stretching

Several GTG pistols with left leg throughout the day (last few days really).

Did a few BW one leg calf raises as well with each leg. I use an explode, hold, ease back down, rest a bit cadence with them.

- This workout was really awesome.

- My pistol numbers were bad, but that is to be expected with the leg work I've done here and there as of late. Actually got up on the shrimp squats (plus one earlier). I'm looking forward to consistently getting out of the hole with my left. My right is very far ahead, still.

- Hard to describe my second sprint, I had a gear I've never had before (bested my previous PR by 0.07 sec). My muscles fired harder then they have and I was almost shaking as I went through the sprint. No trouble powering through the finish. Took real nice long strides.

- Had runners high kick in (it really has become normal to happen when I run outside, it get it almost every time now) in my last leg toward home. It was at the right time, runners high was going full blast when I put the pedal to the metal to sprint to my driveway. Just amazing. Unlike the other sprints, my sprint to finish is downhill, but not very steep. The kind of hill that is perfect for going really, really fast; a slope but not so much that you lose control or strike too hard. I never fully open up on my finishing sprints, usually I'm too tired or just don't have the focus necessary for the hot sauce, or lack a good reason to. Today though I went for it, pretty easily the fastest I've ever run.

- I'm not sure why more people don't train sprints. Real sprinting for time, not whatever they are calling gassers nowadays (HIIT or Tabata). It is an awesome leg workout and fun as can be (except for about 5-10 seconds after you stop when your oxygen deficit catches up with your breathing, something that doesn't happen while running). It is an ability that we have that far too few people use.

- Wasn't a big fan of the plyo lunges. I just went too far. Did some bounding instead. Does everything for the legs that the plyo lunges did, except that you do them much faster and have a nice rhythm. Definitely don't want to overdo it on the bounding though.

- While stretching I could feel how much work I did on my calves. They are sore.

[Waldo]

Workout Log - 8/7

Pre-workout - Advanced Frog Stand - 2 sec, 3 sec, 4 sec, 3 sec, 3 sec, 4 sec, 1 sec, 3 sec

Run 1/4 mile @ 6.0 mph

L-Sit Chinup - 5 reps

Pushup - 10 reps

Hollow Hold - 45 sec

Reverse Plank - 45 sec

Front Plank Lean - 45 sec

Superman Hold - 45 sec

PB Support Hold w/knee raise - 45 sec

German Hang - 30 sec

Wall Handstand - 45 sec

L-Sit Chinup - 5 reps

Pushup - 10 reps

Wrist Pushup (knees) - 10 reps

Dorsal Pushup (knees) - 10 reps

1st Knuckle Pushup - 10 reps

DB Wrist Extension - (25 lb) - 10/10 reps, (15 lb) - 15/15 reps

Elbows in External Rotations with Band - 10/10, 10/10 reps

Elbows Out External Rotations with DB - (15 lb) - 10/10

Scapular Wall Slides - 10 reps

Band Dislocates - 10 reps

Headstand to Handstand Press - 2 reps

Handstand Pushups - 5, 5 reps

Weighted Pullups (+20 lbs) - 7, 6, 8 reps

One Arm Pushup - 8/8, 8/8, 8/8 reps

Tuck Front Lever Row - 8, 10, 7 reps

Pseudo Planche Pushup - 8, 8 reps

DB Concentration Curls (35 lb) - 8/8, 5/8, 3/- reps (last set to even out numbers)

Dragon Flag (w/ 5 sec hold at bottom) - 5, 6 reps

Run 1/4 mile @ 6.0 mph

- I'm not going to type out my whole warmup and mobility/prehab sequence after this, I do the same thing each workout.

- I'm going to ease the throttle back on the handstand pushups. Doing the press is cool, but I don't like going down and putting my weight on my head. They aren't a focus of mine this challenge so I'm going to move them back in the workout and pursue progress less aggressively. Regular handstand pushups hit the muscles I want to target just fine.

- First time ever doing weighted pullups. Felt good. Weighted pullups are going to be one of the tools in my arsenal to increase my pull numbers.

- Hit my first one arm pushup target. Next week I'm going to begin to rebuild my form.

- TFLR's weren't where they usually are, likely the weighted pulls played a role.

- I do the PPP's with my feet elevated and my hands on my paralettes.

- I did several AFS's before working out. I feel that I've got the form really good and muscle activation is good. It is just a matter of getting a hair stronger and my hold times should go way up.

[Wolverine]

Hit my first one arm pushup target. Next week I'm going to begin to rebuild my form.

What are you changing about your form?

[Waldo]

What are you changing about your form?

I want to move my feet to shoulder width or less and eliminate all traces of rotation. It is a little harder form.

After I get that form down though I'll probably mix them. My current form isn't as exteme as Rocky's with leg width and twist but it is in the same general vein. We'll see, I might end up letting that form move toward Rocky's because you expend less energy resisting the twist and can focus more on the arm. Rocky's form is a better chest workout than the closer feet form. The closer feet form looks better and targets the triceps more. Using both is better than using one or the other IMHO. But first I have to master the closer feet form, that is one of my challenge goals.

[inara]

- I'm not sure why more people don't train sprints. Real sprinting for time, not whatever they are calling gassers nowadays (HIIT or Tabata). It is an awesome leg workout and fun as can be (except for about 5-10 seconds after you stop when your oxygen deficit catches up with your breathing, something that doesn't happen while running). It is an ability that we have that far too few people use.

I just discovered this! I got bored on my normal run yesterday and decided to try sprinting. I never thought I'd say this about running, but it was actually really, really fun, it felt liberating. Especially when overtaking the casual joggers.

[TeaKwonDo]

Great progress on the one-arms!

Also, for your plyo leg work, have you tried kung fu pistols? It's a regular pistol, except you hold onto your extended foot as you go up and down. Works flexibility and balance to the extreme.

[drsloomis]

Late to the thread, but thrilled to follow your progress...really inspired by your work last challenge.

Blown away by both the explosive pistol squat goal AND the 20 pull-ups in a single set.

[Waldo]

Workout Log - 8/8

Ran 2.6 miles in 24:30

- Started slow but built speed as I went. Finished fast. I don't take splits for this distance, but I kinda wish I did, just to see how strong I finished. First time I ran fast in a distance run in a while, even though it was only the last mile or so.

- Holy crap am I ever sore. Both upper and lower body, strong DOMS. Lots of stretching and massage tonight. Could be related to the relative poor sleep as of late (damn Olympics). Fixing that tonight.

- We'll see how much, if anything, I get done tomorrow night. Packers are playing, woot.

Great progress on the one-arms!

Also, for your plyo leg work, have you tried kung fu pistols? It's a regular pistol, except you hold onto your extended foot as you go up and down. Works flexibility and balance to the extreme.

Thanks. I didn't expect to go 8/8 x 3 last night, I hadn't hit 7/7 x 3 yet, I figured it would be a couple weeks to work up to that.

I haven't tried that pistol form, but I so need to. I do pretty good at the Yoga pose that has that element, I forget the name, I can hold it a long time with a toe lock.

Late to the thread, but thrilled to follow your progress...really inspired by your work last challenge.

Blown away by both the explosive pistol squat goal AND the 20 pull-ups in a single set.

Thanks. We'll see, they are some aggressive goals, but I've typically done well at reaching these sort of goals. Hopefully my luck in this continues.

[Waldo]

Well yesterday was pretty much a rest day. My legs were sore and I had some football to watch.

I got some single leg squat work in though, working pistols, shrimp squats, and plyo pistols (3/3 x 1). Plus a lot of box pistols using the couch, including a set of 15 with my left leg during a commercial break.

But my attention has been drawn to the fact that GB's preseason schedule is all Thursday games. A bit of poor planning on my part not to catch this. I'm going to switch my leg days, doing the heavier weighted one on Mondays and the more explosive one on Thursdays.

[Waldo]

Workout Log - 8/10

Static Strength Day

Pre-workout time:

Pseudo Planche Pushups - 3 reps

Advanced Frog Stand - 5 sec, 5 sec, 4 sec, 2 sec, 5 sec

Floor L-Sit - 20 sec x 4

Standard Warmup/Cooldown, Mobility, and Prehab

10 minutes handstand press and freestanding handstand practice

One Leg Back Lever - 15 sec x 3

One Leg Front Lever - 11 sec x 3

Planche Lean - 20 sec x 3

Pullups - 12 reps, 12 reps, 8 reps

Pseudo Planche Pushup - 8 reps

- Breakthrough in the advanced frog stands. Prior to today I had only held it 5 seconds once, and only hit 4 seconds a few times. Didn't set a new PR hold time but was close (since rebuilding my form on them, got up to about 7 seconds with my previous useless form). Biggest thing was the consistency and how good they felt, easy to get into and hold. I feel like it is a stepping stone to my times starting to climb regularly.

- Most of it was done for a predetermined hold time.

- Pullup numbers starting to climb. Pretty happy about that.

- My forearms, wrists, and elbows hurt like heck after that workout. I have a long way to go conditioning-wise in that area, but I feel like recovery and improvement there is coming faster and faster. The wrist prehab stuff I started doing a few weeks ago is really starting to pay off.

[Church]

I'm a little late coming here, but holy cow. Man you're a champ! This is some amazing stuff! I look forward to seeing you DESTROY this challenge. Good luck man.

[drsloomis]

If you continue to struggle with the wrist / forearm / elbow, try icing them after a workout. It worked like gangbusters back when I used to pitch.