No Need To Create Widespread Panic

[Waldo]

This challenge I'm all about channeling my inner John Spartan. They called him the Demolition Man. If John Spartan had a flaw, it is that once he made up his mind and set out to do something, he was all-in. He achieved what se set out to do no matter what the cost, whether he followed the rules or not. While this didn't earn him favor with others (namely his superiors), it worked. In both timelines of his life, separated by cryo-incarceration, he was a rogue. He was a police officer, the best of the best, but he didn't follow the flock. He defined his own path and did what he had to do to walk it.

John Spartan is what happens when you combine Rocky and Rambo into one man, and make him a cop.

Starting Attributes:

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

Level:...............................4

Strength (STR):.................11.5

Dexterity/Speed (DEX):.....11

Stamina (STA):..................10.25

Constitution (CON):...........5.75

Wisdom (WIS):..................10.5

Charisma (CHA):...............8.5

Goals:

1) Strength. Get into and hold a full back lever. I've been working on them since February and am getting very close to holding a full one. I'm going to be working half lay back levers the whole challenge, the final week I'm going to test to see if I can do a full one. I'm not going to set any specific time, even holding it a second will count. But that doesn't mean falling through it or getting in and quickly falling; holding it is holding it, which is fundamentally different than not holding it.

Points Awarded for Successful Completion - STR +3, WIS +1, CHA +1

2) Mobility. I've been slipping on postworkout stretching a lot lately, which is OK because its value is somewhat limited (I see weekly in-depth stretching from doing Yoga as being much more important). However I do think that there are some gains to be made by finding the time during my workday for mobility. This includes both performing mobility work and broadening my knowledge of mobility work.

Points Awarded for Successful Completion - DEX +2, CON +2, WIS +1

3) Diet. Alas all good things must come to an end. When I decided to begin bulking back in the spring, part of my reasoning was that I had a fair amount of loose skin, enough that it was tough to figure out just how much fat I had left, and that returns were diminishing, I had been dieting so long that a break would be helpful. Instead of taking a short diet break I decided to bulk for a bit, using a shorter than typical bulking cycle, then cutting to a lower BF% than I was when I started bulking afterwards. That time is drawing near. I want to reach my peak leanness at Christmas and return to bulking at the start of the New Year. So the plan is:

Present - October 14th: Bulking at 1 lb/wk pace, at a target of 3250 net cal/day

October 15 - October 28: 2 weeks of maintenence at a target of 2750 net cal/day.

October 29 - November 11: 2 weeks at a 1 lb/wk pace, at a target of 2250 net cal/day.

November 12 - December 16: 5 weeks at a 0.8 lb/wk pace, at a target of 2350 net cal/day.

December 17 - December 31: Break from counting/exercise, when at home will use a target of maintenence, 2750 net cal/day

January 1 - Unknown: Bulking once again

I'd like to reach 205 lb by October 14th but it isn't a goal of mine in particular (203-204 lb is more likely). Ideally I'll lose about 6 pounds of mostly fat during my cut, or about 3% body fat, which should have me clearly into the single digits (I estimate that I'm in the 11%-12% area). Water gain/loss during the transitions will make it tough to set actual weight goals, but I'd like to be in the high 190's (197-198 lb) when I start bulking again next year.

Points Awarded for Successful Completion - WIS +1, CHA +2

4) Sleep. I really need to refocus on this. Many challenges ago I had a goal to be in bed by midnight every night and it did improve my habits. I'm going to use that goal again this challege, with the exception of Saturday nights.

Points Awarded for Successful Completion - CON +1, WIS +1

Progress Photo:

Battle Plan:

I'm going to stick with the workout plan I used for a while now with a few tweaks:

Mondays - Explosive leg day

- Done outdoors

- Primary workout will be hill sprints on one of two hills:

a) 3x 125M hill sprints @~8% incline with a warmup sprint at 80% effort, 0.64 mile jog each way to the sprinting hill

3x 185M hill sprints @ 10% incline with a warmup sprint at 80% effort, jog 0.50 mile to hill, 0.38 mile from hill

- Do a rest-pause set of 20 pistols per leg on the way there

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

- Rain substitute is my other leg day, possibly scaled back

- If football (Green Bay playing) interferes, I'll do the rest-pause pistol set and try to squeeze in a few sets of AGHR's or at least some DB RDL's, maybe some plyo stuff.

Tuesdays - Dynamic Upper Body

- Done Barefoot

- Primary exercises are one arm pushups and weighted pullups

- Will also do a strength circuit of handstand pushups, tuck lever rows, weighted dips, dragon flags, and DB concentration curls

- Number of passes through circuit will be fatigue and time dependant.

Wednesdays - Running

- 2.6 mile run outside

- If it is raining or otherwise crappy outside, I might do Yoga instead of running on the treadmill. Will play it by ear.

Thursdays - Heavy Leg Day

- Primary exercises are weighted pistols and assisted glute ham raises

- Might work shrimp squats in with the DB pistols

- Might do one leg wall sit, DB RDL, falling tower, one leg bridge, or DB leg extension hold as assistance exercises, energy and time permitting

Fridays - Static Upper Body

- Primary exercises are the progressions for front lever (one leg), back lever (half lay), and planche (tuck planche/advanced frog stand hybrid)

- Will also do planche lean -> pseudo planche pushups

- Will finish with L-sit dips and pullups, time permitting

Saturday - Light Legs/Running

- Will do a rest-pause set of 20 BW pistols per leg earlier in the day

- Easy 5 mile run outside

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

Sunday - Yoga

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

- Will have to try to work this in with football. I generally drink quite a bit of beer when watching GB, and everything takes a back seat to watching GB. Will play it by ear and adjust accordingly.

Other:

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

Starting Measurements:

Height: 6'1"

Weight: 202.1 lb

BF%": est 11-12%

Neck: 15.9"

Chest: 46.6"

Waist Flexed: 33.6"

Waist Unflexed: 29.5"

Belly Button Unflexed: 30.0"

Bicep R: 14.5"

Bicep L: 14.3"

Forearm R: 12.6"

Forearm L: 12.4"

Glutes: 40.4"

Thigh R: 25.4"

Thigh L: 24.8"

Knee R: 16.5"

Knee L: 16.0"

Calf R: 16.0"

Calf L: 15.4"

[Waldo]

I'm really torn on my first goal, which will be exercise related.

My progress has greatly slowed exercise-wise, which is to be expected, but it makes it hard to set goals. I'm simply past the stage of crazy gains. This is about where the weight people start ditching Starting Strength and move on to things like 5/3/1.

At the same time, am I close enough on some of the progressions I've been working on to bring out the big guns goal wise?

Legs - I'm not sure I have a good goal lurking here. I just leveled up my working weight on pistols to +70 lb. Setting a rep based goal at this weight is kinda lame and tough to judge. My body will progress as it wants to progress, a goal will do little. At some point I'd like to begin working them front squat style (with lighter weights), but I want to avoid overstressing my left knee right now. I'll dip my toes in the front squat water, but I need to use caution. My knee has made fantastice progress as of late, and I don't want to mess that up. As I indicated at the end of the last challenge, I'm at a weird place with GHR's, I'm having a hard time reducing the assistance and I've giving 100%, but my reps are growing (as are my glutes, growth as of late has been very noticable). I'm not sure there is a goal in there with GHR's. Still playing with the myo-reps with bodyweight pistols, and I want to begin sprinting again, but I don't see a good goal.

Rep based upper body - I'm not working on any new exercises (that I'm even close to), just tacking on reps right now. I'm going to start shifting focus to dips from handstands for a bit. I don't see any great goals. Maybe a dip based goal. If I had a better dip belt I'd try working them +70 lb. Could also set a BW dip rep based goal, I think that I could hit 20-25 with some work.

Static upper body - Here's where my big gun goals could be, but am I overreaching if I set them? I should be retesting my levers here soon. I'm getting close to being able to hold a full back lever, a full front lever, and a full tuck planche. I'm closest on the tuck planche, however forearm splints have held me up for a long time, even after a break where they totally went away, last week's work brought them back a little. I don't like setting goals that has injury management standing in the way. I'm closer to having a full back lever than front lever, however there is a lot more injury risk to overly aggressively pursuing a back lever than front lever. My front lever form is still slipping a little over my current hold times, but it has markedly improved, and I'm about ready to start upping the times again. Still I'm at least nearing the point where I could hold a full front lever for a second or two. Do I go there?

Cardio - Totally in a holding pattern on cardio for now. There is no goal pursuit there for now for me.

Yoga - I do Yoga on Sundays, football is going to interfere with it, not something I want to overly fight.

[Wild Wolf]

Yoga - I do Yoga on Sundays, football is going to interfere with it, not something I want to overly fight.

Lol, I feel ya with the Football!

These all sound great man. With all the back levers and front lever stuff I'm pretty jealous as I'm not quite there with BW drills... So keep it up bro!

Wolf

[161803398874989]

I'm really torn on my first goal, which will be exercise related.

My progress has greatly slowed exercise-wise, which is to be expected, but it makes it hard to set goals. I'm simply past the stage of crazy gains. This is about where the weight people start ditching Starting Strength and move on to things like 5/3/1.

At the same time, am I close enough on some of the progressions I've been working on to bring out the big guns goal wise?

I forget; are you doing light and heavy workouts? Because those can ensure a little more recovery, meaning more gains.

[Waldo]

I forget; are you doing light and heavy workouts? Because those can ensure a little more recovery, meaning more gains.

Upper body I alternate static and dynamic workouts (dynamic on tuesdays, static on fridays). The workouts hit muscles a little different and I'm definitely not having recovery issues.

Lower body I have a heavy day, a medium day/explosive day, and a light day. Due to football scheduling (GB has played on Thur 5 of the last 6 weeks, and the week they didn't I was taking a break on vacation) my medium day has really been more of a light day, the 3rd light day is a relatively new addition.

Don't get me wrong, it isn't like I'm making no gains, but the easy linear progression days are over, I'm not able to add reps every workout anymore. My body takes steps when it is ready to though.

[Kishi]

Hey!

I just wanted to drop by and say thanks for helping me earlier. You've got me excited about this challenge in a way that I didn't think I could be.

I'm sorry that I can't speak into your situation regarding your strength goals. But there's still time. I'm sure you'll think of something.

Good luck!

[Wolverine]

Go for broke and set a static upper body goal. Then video it when you hit it like a boss and sit back and let the fan praise roll in.

[Waldo]

Still thinking about my first goal. I'll make up my mind this weekend.

Anyhoo...

Workout Log - 9/20

Heavy Leg Day

Run 1/4 mile @ 6.0 mph warmup/cooldown

Lunge Matrix x 5

Kick Circuit x 5

BW Romanian Deadlift - 10 reps

BW Prisoner Squats - 10 reps

BW Pistol Squats - 5/5 reps

DB Pistol Squats (15 lb x 2), Rest Pause - 20/20 reps {3, 7, 2, 2, 2, 2, 2; 10 sec all}

Hand Assist Glute-Ham Raise - 5, 5, 5+1 (negative after the final rep)

One Leg Wall Sit - 20/20 sec

DB Romanian Deadlift (35 lb x 2) - 30 reps

BW Prisoner Squats - 35 reps

- Planned on taking it a little easier, but I felt great and just powered through.

- I originally planned to do the rest-pause set with the DB's in front squat position, but after the first set of 3 I changed my mind. I'm not read to do a weighted front squat style rest pause set.

- High rep deads and squats, how I both love and hate thee. Burn baby burn.

[Waldo]

Hey!

I just wanted to drop by and say thanks for helping me earlier. You've got me excited about this challenge in a way that I didn't think I could be.

I'm sorry that I can't speak into your situation regarding your strength goals. But there's still time. I'm sure you'll think of something.

Good luck!

Thanks. Awesome, I'm glad I could help.

[Waldo]

Go for broke and set a static upper body goal. Then video it when you hit it like a boss and sit back and let the fan praise roll in.

Leaning toward the front lever. Tomorrow should help shed some light on things.

[catspaw]

Progress Photo:

Your progress photos are always inspiring to look at.

Good luck this challenge!

[Sea Level]

I remember when Kansas City (my home town) had a football team. But now my Sundays are free, unless I want to watch some other city's team. And it's sad when our baseball team gets me more excited than our football team.

Great goals, as usual. Looking forward to another great challenge.

[Raikas]

I really admire the amount of detail you put into your planning - always such solid stuff!

[Waldo]

I remember when Kansas City (my home town) had a football team. But now my Sundays are free, unless I want to watch some other city's team. And it's sad when our baseball team gets me more excited than our football team.

Great goals, as usual. Looking forward to another great challenge.

LOL, yeah, its not lookin to be a good year for the Chiefs.

Thanks.

[Waldo]

Ok, decided on goal #1, do a full back lever.

Workout Log - 9/21

Run 1/4 mile @ 6.0 mph

Hollow Hold - 30 sec

Reverse Plank - 30 sec

Front Plank Lean - 30 sec

Superman Hold - 30 sec

Wall Handstand - 45 sec

German Hang - 30 sec

Parallel Bar L-sit - 30 sec

Fingertip Pushups - 10 reps

Wrist Pushups (knees) - 10 reps

Dorsal Pushups (knees) - 10 reps

1st Knuckle Pushups - 10 reps

DB Wrist Extensions (25 lb) - 10/10, 10/10 reps

Band External Shoulder Rotations - 10/10, 10/10 reps

Band Internal Shoulder Rotations - 10/10, 10/10 reps

DB Elbows Out Vertical Shoulder Rotations (15 lb x 2) - 10 reps

Scapular Wall Slides - 10 reps

Band Dislocates (front pronated, reverse supinated) - 5,5 reps

Pushups - 10 reps

Tuck Planche/Advanced Frog Stand Hybrid - 3, 2, 1, 5, 5, 2, 2 sec (first 3 sets used DB's as a hand grip)

One Leg Back Lever - 22 sec

Half Lay Back Lever - 10 sec, 15 sec

One Leg Front Lever - 11 sec, 16 sec, 11 sec

L-Sit Dip - 3 reps

BW Dips - 12 reps

L-Sit Pullups - 6 reps

Run 1/4 mile @ 6.0 mph

- I'm not going to write down the whole warmup and mobility/prehab again. But there it all is, everything I do.

- Changed up my warmup a bit. Backed off the hold times and took out the pushup/chin sets. Goes a bit faster and its less taxing.

- Not a huge fan of using a DB as grips for the tuck planche.

- What I'm doing is not a tuck planche or an advanced frog stand. I put my elbows in my arm pits, on the inside of my arms. Kinda a mix between the two.

- I tested my max hold times today on the levers.

- Got the half lay on the back lever, it felt good. Moving up, I'm going to work those the rest of the challenge until the final week, when I'm going to retest and go for broke trying to get a full back lever. A half lay back lever is straight all the way to my knees, but my knees bent and feet by my butt. Not quite as hard as a full back lever, but not that far off either. Instead of holding a static time all challenge, I'm going to tack a second on to my sets each week, starting with 10 seconds next week.

- I haven't made as much front lever progress as I've hoped. I started last cycle with poor form on the front lever, and didn't fix it until the end. Fixing the form upped the intensity a lot, and I'm just not ready to progress. I tried to do a half lay but couldn't. Gonna do them 1 leg, 6 sec per side (13 sec total incl transition) until I retest the final week of the challenge.

- L-sit dips are awkward and gave me an epic cramp in my traps. Gonna stick to regular dips instead.

- Working my dip numbers up is going to be an unwritten goal this challenge. Current PR is 16 in a single set. I'm going to use the same approach I did last challenge to grow my pull numbers, see if I can't get 25 in a single set.

- Pullup numbers sucked but I was toast at that point.

[Wolverine]

Ok, decided on goal #1, do a full back lever.

F*yeah!

[Kishi]

I don't think anybody's going to say anything about crap pull ups. Pull ups are hard, and if you're tacking them on at the end of a workout when you're already toasted then that's, like... double hard. Or something. Point is, it still looks like you got a kick ass workout in.

[Waldo]

I don't think anybody's going to say anything about crap pull ups. Pull ups are hard, and if you're tacking them on at the end of a workout when you're already toasted then that's, like... double hard. Or something. Point is, it still looks like you got a kick ass workout in.

Last challenge my pullup goal was 20 in a set, missed it but managed to get 18. Relative to that 6 in a set is pretty pitiful, failing at 1/3 of your PR, set a week ago, is a little disappointing. Really depends on where you are. But at least I can say that I was done by the end of my workout for sure.

[Waldo]

Workout Log - 9/22

BW RDL's - 10 reps

Prisoner Squats - 10 reps

BW Pistols - 3/3 reps

BW Pistols (Rest-Pause) - 20/20 reps {7, 2, 2, 2, 2, 3*, 2*; * means 20 sec breaks, 10 sec otherwise}

...later

Run 5 miles in 60'34"

- Light leg workout early in the day and a long slow run later.

- I need to put forth more effort to pick up the pace running. Switching to a forefoot strike really slowed me down, but I'm to the point where I should be able to speed it back up somewhat.

[Waldo]

Updated my measurements, I take a full set every Sunday AM.

Workout Log - 9/23

Rodney Yee Total Body Power Yoga

- I held a full lotus about 5 sec. Usually I get in and have to get out again immediately 'cause it hurts. Not bad, making progress, slowly but surely.

[Tom Kenobi]

looking forward to seeing your John Spartan progress!

[realbrickwall]

re Full Lotus: being able to get into full lotus is an awesome thing! However, the gap from getting into it and being able to do it without pain is a big one. If it causes knee stress, don't do it for extended periods of time. Keep opening up those hips. If you overreach, you can end up injuring your knees. I bet you like your knees. It would be a shame if something happened to them.

(*considers renaming lotus pose "the tire iron"*)

[Wolverine]

BW RDL like this? We've been doing them in my strength class, but the instructor calls them toe touches or some such...

[BearsBeetsBSG]

Wow, full back lever! Get after it!

Also, as a Bears fan, even I will admit that you guys got robbed tonight.

[Waldo]

BW RDL like this? We've been doing them in my strength class, but the instructor calls them toe touches or some such...

No. I guess technically it isn't a RDL because I keep my knees locked. I basically do flat back toe touches using my glutes to get back up. More of an activation exercise than anything when done as a warmup.