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DangerDave ventures beyond The Wall...


DangerDave

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Saturday - Squat

These were hard, but I don't think I had enough calories for the day before hitting the gym. I was cutting back for the company party that night, and I think my squats were low because of it. I usually fast through breakfast and hit the gym an hour or 2 after dinner, so doing these after only 1 meal for the day left me a bit wiped out. At least the company party was fun; salad, prime rib, shrimp, and chicken, and I had to keep myself from going through again even though it was a lifting day.

Barbell Squat:

75 lb x 5 reps

90 lb x 5 reps

110 lb x 3 reps

120 lb x 5 reps

140 lb x 5 reps

155 lb x 6 reps

90 lb x 10 reps

90 lb x 10 reps

90 lb x 10 reps

90 lb x 10 reps

90 lb x 10 reps

Seated Leg Curl:

70 lb x 10 reps

70 lb x 10 reps

70 lb x 10 reps

70 lb x 10 reps

70 lb x 10 reps

/who DangerDavePlayers in NerdFitness:---------------------[3 Warrior] DangerDave (ThreeQuarterLing) ZONE: 5-3-1 BarbellsThere is 1 player in NerdFitness.current challengefitocracySTR 10 | DEX 5 | STA 8 | CON 6 | WIS 4 | CHA 5These quest things are a bitch. Lionel Fenn

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Week 4 Review

Unfamiliar Territory - Work through BBB 5/3/1

Against the program, I skipped the deload week and went straight into another cycle. The upper body lifts are going strong, but the lower body lifts are feeling fatigued. This is partly diet (low calorie day for squats), and they might need a little more recovery time. I'll power through the program and if there are any significant setbacks I'll reassess.

Temporal Flux - New workout schedule

GF had some stomach bug stuff going on so I was solo for most of the week, she was feeling better for Bench day, but wasn't up for any of the rest. I still hit every day without any problems.

Reduce My Load - Weigh less at the end than at the start

Starting weight: 172.4

Week 3 weight: 171.8

Monday morning weight: 171.6

Week-to-week loss/gain: -0.2

Net Loss/Gain: -0.8

This seems to be staying pretty steady, with a gradual trend down, but not a very steep one. Overall I'll say this is going well, and I'd do much better if I would clean up my diet a bit more. I feel almost like I'm eating for a bulking phase, but I'm maintaining my weight so it feels pretty good.

Study The Map - Prep for the upcoming semester

Chapters completed: 2/10 = 20%

I finished up Chapter 2, and started looking at Chapter 3. I've got a long way to go to get this done inside the challenge. At least the flurry of grading the current semester is over, so I can pick up the pace for this one now.

/who DangerDavePlayers in NerdFitness:---------------------[3 Warrior] DangerDave (ThreeQuarterLing) ZONE: 5-3-1 BarbellsThere is 1 player in NerdFitness.current challengefitocracySTR 10 | DEX 5 | STA 8 | CON 6 | WIS 4 | CHA 5These quest things are a bitch. Lionel Fenn

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Late updates are late. Let the post-spam commence!

Monday 12/10- OHP

This week's 531 took me into PRs for upper body lifts, with another week to go. I rocked these, hard. The chinups seem to be coming along, practice makes perfect, or at least a larger number of ok/sloppy/swinging/kipping reps. I'll count that as a win.

Standing Barbell Shoulder Press (OHP):

45 lb x 5 reps

50 lb x 5 reps

60 lb x 3 reps

70 lb x 3 reps

80 lb x 3 reps

90 lb x 9 reps + PR

50 lb x 10 reps

50 lb x 10 reps

50 lb x 10 reps

50 lb x 10 reps

50 lb x 10 reps

Chin-Up:

7 reps

6 reps

6 reps

5 reps

4 reps

/who DangerDavePlayers in NerdFitness:---------------------[3 Warrior] DangerDave (ThreeQuarterLing) ZONE: 5-3-1 BarbellsThere is 1 player in NerdFitness.current challengefitocracySTR 10 | DEX 5 | STA 8 | CON 6 | WIS 4 | CHA 5These quest things are a bitch. Lionel Fenn

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Tuesday 12/12 - DL

These are still heavy, they work me hard, and I feel a bit better about my form this week. The leg raises were more knee tucks, but my hands/arms could finally handle hanging for all the sets.

Barbell Deadlift:

100 lb x 5 reps

130 lb x 5 reps

155 lb x 3 reps

180 lb x 3 reps

205 lb x 3 reps

230 lb x 6 reps +

130 lb x 10 reps

130 lb x 10 reps

130 lb x 10 reps

130 lb x 10 reps

130 lb x 10 reps

Hanging Bent Leg Raise:

10 reps

10 reps

10 reps

10 reps

10 reps

/who DangerDavePlayers in NerdFitness:---------------------[3 Warrior] DangerDave (ThreeQuarterLing) ZONE: 5-3-1 BarbellsThere is 1 player in NerdFitness.current challengefitocracySTR 10 | DEX 5 | STA 8 | CON 6 | WIS 4 | CHA 5These quest things are a bitch. Lionel Fenn

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Thursday 12/14 - Bench

More upper body work, more PR weights. Playing with the big-boy plates make me feel like a little less of a scrawny weakling, but there's still a long way to go.

Barbell Bench Press:

60 lb x 5 reps

75 lb x 5 reps

90 lb x 3 reps

105 lb x 3 reps

120 lb x 3 reps

135 lb x 8 reps + PR

75 lb x 10 reps

75 lb x 10 reps

75 lb x 10 reps

75 lb x 10 reps

75 lb x 10 reps

One-Arm Dumbbell Row:

45 lb x 10 reps

45 lb x 10 reps

45 lb x 10 reps

45 lb x 10 reps

45 lb x 10 reps

/who DangerDavePlayers in NerdFitness:---------------------[3 Warrior] DangerDave (ThreeQuarterLing) ZONE: 5-3-1 BarbellsThere is 1 player in NerdFitness.current challengefitocracySTR 10 | DEX 5 | STA 8 | CON 6 | WIS 4 | CHA 5These quest things are a bitch. Lionel Fenn

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Saturday 12/16 - Squat

These wear me down more than the deadlifts, but I feel great after them. I feel like I'm really getting close to my ceiling for the leg exercises, but I know if I keep it up that ceiling will rise with me.

Barbell Squat:

75 lb x 5 reps

90 lb x 5 reps

110 lb x 3 reps

130 lb x 3 reps

145 lb x 3 reps

165 lb x 6 reps +

90 lb x 10 reps

90 lb x 10 reps

90 lb x 10 reps

90 lb x 10 reps

90 lb x 10 reps

Seated Leg Curl:

70 lb x 10 reps

70 lb x 10 reps

70 lb x 10 reps

70 lb x 10 reps

70 lb x 10 reps

/who DangerDavePlayers in NerdFitness:---------------------[3 Warrior] DangerDave (ThreeQuarterLing) ZONE: 5-3-1 BarbellsThere is 1 player in NerdFitness.current challengefitocracySTR 10 | DEX 5 | STA 8 | CON 6 | WIS 4 | CHA 5These quest things are a bitch. Lionel Fenn

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Week 5 Review

Unfamiliar Territory - Work through BBB 5/3/1

Week 2 of the second cycle went well, pushing out new PRs for upper body lifts with ease, and getting ready for PRs on every lift in Week 3(6). I like this program, but may have to change things up again after another cycle to get back into full body workouts 3x weekly instead of the 4 day split, but it's hard to not like the much smaller time requirement per session.

Temporal Flux - New workout schedule

Everything went well this week. GF was back at it and is really enjoying "picking things up and putting them down." I'll have my first change to the schedule in Week 6, but it should be a 1 time thing to work around a work party.

Reduce My Load - Weigh less at the end than at the start

Starting weight: 172.4

Week 4 weight: 171.6

Tuesday morning weight: 174.0

Week-to-week loss/gain: +2.4

Net Loss/Gain: +1.6

The first large setback of the challenge. It probably wouldn't have been so bad if I had remembered to weigh on Monday (coming off IF/rest day) instead of Tuesday (coming off a lifting/big eating day). I haven't been as good about avoiding all the treats around the office. More accurately, my percentage of resistance has remained the same, but the quantity of goodies has increased exponentially. I can usually limit myself to 1 small taste of most things, but there are sooo many things everywhere that I end up getting a lot of bonus calories that way. I'll just have to deal with it and work around it.

Study The Map - Prep for the upcoming semester

Chapters completed: 3/10 = 30%

I finished up Chapter 3, and started looking at the next few chapters. I'll be pushing to get as much done this week, around lifting and a buhjillion holiday parties, but I highly doubt this will get finished in time.

/who DangerDavePlayers in NerdFitness:---------------------[3 Warrior] DangerDave (ThreeQuarterLing) ZONE: 5-3-1 BarbellsThere is 1 player in NerdFitness.current challengefitocracySTR 10 | DEX 5 | STA 8 | CON 6 | WIS 4 | CHA 5These quest things are a bitch. Lionel Fenn

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Week 6 stuffs:

Monday - OHP

Standing Barbell Shoulder Press (OHP):

45 lb x 5 reps

50 lb x 5 reps

60 lb x 3 reps

75 lb x 5 reps

85 lb x 3 reps

95 lb x 9 reps + PR

50 lb x 10 reps

50 lb x 10 reps

50 lb x 10 reps

50 lb x 10 reps

50 lb x 10 reps

Chin-Up:

9 reps

7 reps

5 reps

3 reps

3 reps

Wednesday - DL (Rescheduled due to work party)

Barbell Deadlift:

105 lb x 5 reps

130 lb x 5 reps

155 lb x 3 reps

190 lb x 5 reps

220 lb x 3 reps

245 lb x 3 reps + PR

135 lb x 10 reps

135 lb x 10 reps

135 lb x 10 reps

135 lb x 10 reps

135 lb x 10 reps

Hanging Bent Leg Raise:

10 reps

10 reps

10 reps

10 reps

10 reps

Thursday - Bench

Barbell Bench Press:

60 lb x 5 reps

75 lb x 5 reps

90 lb x 3 reps

115 lb x 5 reps

130 lb x 3 reps

145 lb x 5 reps + PR

75 lb x 10 reps

75 lb x 10 reps

75 lb x 10 reps

75 lb x 10 reps

75 lb x 10 reps

One-Arm Dumbbell Row:

45 lb x 10 reps

45 lb x 10 reps

45 lb x 10 reps

45 lb x 10 reps

45 lb x 10 reps

Saturday - Squat

Barbell Squat:

75 lb x 5 reps

90 lb x 5 reps

110 lb x 3 reps

140 lb x 5 reps

155 lb x 3 reps

175 lb x 4 reps +

90 lb x 10 reps

90 lb x 10 reps

90 lb x 10 reps

90 lb x 10 reps

90 lb x 10 reps

Seated Leg Curl:

80 lb x 10 reps

80 lb x 10 reps

80 lb x 10 reps

80 lb x 10 reps

80 lb x 10 reps

/who DangerDavePlayers in NerdFitness:---------------------[3 Warrior] DangerDave (ThreeQuarterLing) ZONE: 5-3-1 BarbellsThere is 1 player in NerdFitness.current challengefitocracySTR 10 | DEX 5 | STA 8 | CON 6 | WIS 4 | CHA 5These quest things are a bitch. Lionel Fenn

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Week 6 - Overview

Unfamiliar Territory - Work through BBB 5/3/1

Round 2 of BBB is done. Overall, I really like the 5/3/1 program. The assistance exercises in the BBB helped cement proper form and it felt like they really helped the lifts. I feel like I'm not doing as much work as the SL style of 3 exercises 5x5, and I do miss not squatting every day, but the progressive feel and MUCH lower time requirements were very nice in the 5/3/1. It was taking me nearly/over an hour to get my 5x5 squats done, but I could finish up squat day in ~45 minutes and arm days in ~20-30 minutes. I'm not sure if moving to a 3x5 and going back to the SL routines would be good, but it's something I'll consider for the new year. I might try splitting the 5/3/1 into 2 days: OHP + DL, Bench + Squat and moving to 3 days a week.

Score: A +2 STR +2 STA +1 DEX

[table=width: 500, align: center]

[/td]

[th]Weight x Rep[/th]

[th]Calculated 1RM[/th]

[th]OHP Start[/th]

[td]85 x 5

101

[th]OHP Midway[/th]

85 x 10111

[th]OHP Current[/th]

95 x 9122

[th]DL Start[/th]

235 x 3276

[th]DL Midway[/th]

235 x 4285

[th]DL Current[/th]

245 x 3287

[th]Bench Start[/th]

130 x 5154

[th]Bench Midway[/th]

135 x 10170

[th]Bench Current[/th]

145 x 5172

[th]Squat Start[/th]

165 x 5192

[th]Squat Midway[/th]

165 x 7204

[th]Squat Current[/th]

175 x 4197

[/table]

Temporal Flux - New workout schedule

First change to the schedule happened to accommodate a work party, but everything was smooth before and after it. With the crud going around and how tired I felt some days, I'm glad I powered through and could get every workout in.

Score: A +2 STR +2 STA

Reduce My Load - Weigh less at the end than at the start

Starting weight: 172.4

Week 5 weight: 174.0

Tuesday morning weight: 172.2 (Missed Monday again, but Christmas morning this was a nice gift to myself)

Week-to-week loss/gain: -1.8

Net Loss/Gain: -0.2

I'm down a little, but more importantly I was able to maintain through the snackiest part of the year. I was able to correct for the gains I made last week, and even while not watching my diet very closely I was able to lose a bit while making some good strength gains.

Score: Pass +1 CON +1 CHA

Study The Map - Prep for the coming semester

Chapters completed: 3/10 = 30%

Christmas and work exploding together with my procrastination to form a perfect protective storm around this goal. On the plus side, I got everything done for Christmas fairly early this year.

Score: F

OMFG Adjustments

STR 6+4 | DEX 4+1 | STA 4+4 | CON 5+1 | WIS 4 | CHA 4+1

/who DangerDavePlayers in NerdFitness:---------------------[3 Warrior] DangerDave (ThreeQuarterLing) ZONE: 5-3-1 BarbellsThere is 1 player in NerdFitness.current challengefitocracySTR 10 | DEX 5 | STA 8 | CON 6 | WIS 4 | CHA 5These quest things are a bitch. Lionel Fenn

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