Mkkopec's First Challenge

[Schmopey]

I’ve been lurking around NerdFitness for a few months and love it. I’ve taken advantage of the expert advice available through the form checks and feel compelled to join the six-week challenge this time around. It is inspiring to watch all of you better yourselves; I want to grab some of the awesome!

 

Here we go:

 

Goal #1: Stick to the program! (Str +4, Con +1)

I’ve been doing StongLifts since the end of February, which seems to be working for me. Unfortunately, I got impatient and tried to jump my deadlift from 165# to 185# two months ago and tweaked my back. This has caused my back to rebel when I start getting over 150# on my squats. I’ve deloaded a couple of times, which has helped me increase the breakdown point to 165#, but I usually jump back up more quickly than 5# a workout, which outpaces my back’s strength gains. This time I dropped down to 95# for last Friday’s workout (after a week’s rest and recovery). The plan is to add 5#, and only 5#, a workout during the challenge. I have two built in rest weeks due to beach vacations with the family, so I expect to be at 155# at the end of the challenge.  I get an “A†for hitting 155#, an “F†for anything else (more means I pushed it, less means I pushed something else too hard and screwed up my back).

 

Goal #2: Track the diet again. (Con +3, Cha +2)

I decided that I was tired of being overweight, tired, and lazy a little after 2013 started and lost 46# by mid-April. I’ve since been hovering around 230#, but I have become lax about my eating (too much candy at work). I plan to track all of my consumption during the weeks I am not at the beach and no more candy at work. I am aiming for 8-10# lost. The beach weeks may make this hard, but this is supposed to be a challenge, right?

 

Goal #3: Life Goals

A: Go see the doctor (Con +2, Wis +1). It’s been a while since I’ve had what are supposed to be regular follow-ups for some surgery I had back in 2005. I also need a full physical. Grade based on the week I make the appointments.

 

B: Get my resume updated and reviewed and the application submitted (Wis +1, Cha +1). This needs to be done ASAP, so “F†if I don’t get it updated and sent for review this week.

 

Stats:

Age: 37

Height: 5’11â€

Weight: will enter after I weigh Monday morning at the gym 234.9

Lifts: (lbs.) 5X5 (DL 1X5)

• Squat: 95
• Bench: 170
• OHP: 105
• DL: 215

 

How does that sound for a first challenge?

[orcwarrior]

Sound like good goals to me!  I like the balance between your first goal and second goal - what you've overdone you want to approach deliberately at the right pace, and what you've underdone you want to push yourself with.  I think it's a good centering of two extremes, and if you hit that nice medium on both you'll do well.

 

Q:  How do you plan to track your food consumption?  I've used a simple food-eaten-and-calorie log notebook, others have used My Fitness Pal or similar websites/apps, the key seems to be simple diligence in tracking.  What's your plan?

 

Good luck and welcome to the Rebellion!

 

P.S.  LOVE that song....

 

P.P.S.  Your Superman outfit is VERY cool.

[Schmopey]

I've been using MFP. I guess I should figure out how to put a link to it in my sig.

 

That's my 3yo daughter in her favorite webbed spideyman jammies.

[Schmopey]

Day one went well.

 

Workout:

 

Squats:

BW X10

45 2X5

65 1X5

85 1X5

100 5X5

 

I was really focusing on keeping my chest up so that I wasn't finishing with my back.

 

Bench:

45 2X5

95 1X5

145 1X5

165 1X3

185 1X1 (PR)

170 5X5

 

Someone, somewhere, (I can't remember whom to credit right now) mentioned warming up to heavy singles beyond the work weight to make the work sets feel lighter, so I thought I'd try it. It seemed to work. This was my third attempt to hit 5X5 at 170, so I took 4 minutes rest before sets 4 and 5.

 

Assisted pull-ups: (I use one of the machines, I know)

35# assist: Got 3X5, but then I got a little distracted watching a trainer set-up a group with a circuit of about 6 machines during my fourth set. I had to adjust my grip after rep 2, and my arms decided that was enough. I could not get past 1/2 way up after that.

 

Tracked all of the food I ate except for the small bit of skin I pulled off the chicken I was grilling for consumption over the next few days. I ate no candy, though I did have a fudge covered, peanut butter rice crispy treat that was a contender in a neighboring unit's bake-off. I took the smallest one and was assured by the baker that it contained absolutely no calories, so it's all good .

 

Yet to progress on the life goals.

[orcwarrior]

Sounds like a good workout.  And I've read Steve talking about doing assisted pullups as a step toward unassisted ones.  I think he mainly dislikes reliance on using only machines when working out because they don't develop stabilizer muscles.  I think you're doing fine.  Keep up the good work!

[Schmopey]

Thanks, orcwarrior. I like the ability to remove 5 pounds per workout that the machine offers. At only 35 pounds, I am hoping to get off the machine soon.

 

Day #2:

Tracked all the eats. No Candy!

 

I messed around with my MFP settings as it appeared I was not going to be eating nearly enough at only about 1750 kcal. I plugged stuff into this calculator which says 2074 kcal would be aggressive weight loss and fiddled with things to get my target in MFP to 1970/day. I'll probably be eating a bit more than that on the days I lift.

 

Did not work on Life goals

 

Day #3: Weight 227.7 (-7.2) most likely purge of weekend water weight

 

Squats:

BW X10

45 2X5

65 1X5

85 1X5

105 5X5

 

OHP:

45 1X5

65 1X5

85 1X3

105 1x2

125 Failed

110: 5, 4, 4, 3, 3

 

Five pound jumps are tough at this point. Still haven't had to deload per SL, so I'm not going to worry about getting fractional plates yet.

 

Deadlifts:

135 1X5

185 1X5

205 1X5

225 1X5 Two plates!!   and PR

 

Assisted Pull-ups:

35 3X5  Did only 3x5 as it was after DL. Will probably drop assist to 30 for next workout, as I was able to get chest to bar (if there had been a

             solid bar) on the first couple of reps in each set.

 

I have food up until dinner planned and entered. Not sure what will be for dinner. [Dinner was similar to lunch, but with some farm fresh veggies, as our summer CSA started this week]

 

More protein powder arrived yesterday, so I should have no problem getting enough protein.

 

[Tracked all the food. I ended up needing a bowl of the kids' cereal for desert so I wouldn't be too far under for the day.

 

Got started on updating my resume!]

[foxytrot]

Welcome to the challenge! I'm doing Stronglifts too...it's hard sometimes not to push it too high, I struggle with this (and the consequences) too!

[Schmopey]

Welcome to the challenge! I'm doing Stronglifts too...it's hard sometimes not to push it too high, I struggle with this (and the consequences) too!

 

Thanks for the welcome, Foxz. I've followed your challenges a bit and was super impressed. This is the first time I've gotten my act together enough to join in.

 

As to the pushing, I want to lift a whole mess of weight, but it is definitely better if I can walk out of the gym when I'm done.

[orcwarrior]

Sounds like you're making progress on the workout, and the pullups.  Way to go!  Congrats on the weight drop - it's always nice to see that sudden drop.  How often are you weighing yourself?

[Schmopey]

Thanks! I use the scale at the gym first thing Monday, Wednesday, and Friday. The pattern is usually fairly large drop Monday -> Wednesday, small drop Wednesday -> Friday, and up a little Friday -> Monday. I typically use the weekend as a bit of a refeed, but there have been a couple of weeks where I've gained about 9 lbs. by Monday. I usually then drop 6 - 7 by Wednesday.

[Erick the Red]

It is interesting watching your work on Stronglifts.  The lifting plan I have been using over the last couple of months has been inspired by SL and Starting Strength, but maybe I should get with the program more.

 

I think that I have the same problem with going up on overhead presses. I backed off on the weight for the first time this week.

 

I have tracked calories before with MyFitnessPal on my phone.  It is effective.  I haven't done it since I started lifting, where I am trying to add protein in.

[Schmopey]

It is interesting watching your work on Stronglifts.  The lifting plan I have been using over the last couple of months has been inspired by SL and Starting Strength, but maybe I should get with the program more.

 

I think that I have the same problem with going up on overhead presses. I backed off on the weight for the first time this week.

 

I have tracked calories before with MyFitnessPal on my phone.  It is effective.  I haven't done it since I started lifting, where I am trying to add protein in.

 

I like using MFP to just keep track of things and help me make sure I'm getting enough protein etc.

[Schmopey]

Day #4:

 

Tracked the food, no candy, and worked on resume. I've signed up for an upper level STAT course. That should be fun, as I haven't done any serious math for about 10 years!

 

Day #5:

 

Workout was good.

 

Weight: 227.0 (-0.7)

 

Squats:

BWX10

45 2X5

65 1X5

85 1X5

105 1X5

110 5X5

 

Bench:

45 2X5

95 1X5

145 1X5

185 1X1

175 5X5 First try at 175, so I get to up it to 180 next Wednesday!

 

Assisted Pull-ups: 30# assist; 5X5X5X4X3

 

Tracking the food and no candy.

 

Busy day at work, but hopefully will get resume updated tonight. Yet to make Dr.s appointments.

[KingXC's_disciple]

Nice work on the deadlift. Remember, scraped shins are always preferable to a thrown out back!

[Schmopey]

Nice work on the deadlift. Remember, scraped shins are always preferable to a thrown out back!

Thanks, and I am trying to be very careful. I think I am going to see if I can get some video for a form check during tomorrow morning's workout.

 

Day #6: Woke up early (4:45AM, damn you, internal clock) and decided to go for a run instead of wasting a couple of hours just lying in bed.  Did quite a bit of foam rolling and stretching when I got back.

 

Tracked all the food.

 

Day #7: No soreness yet from running yesterday. Yay for foam rolling!

 

Tracking all the food, but have a dinner concert tonight for which I am unsure of the menu, so we'll see how that goes.

 

Got my resume updated and e-mailed for review; goal #3B accomplished. At the deadline, but hey, it was before midnight .

[orcwarrior]

Way to be ambitious on the dawn run!  Great mindset!

 

And got the resume kicked out, too - you're making good progress!  What's your deadline on the MD appointment?

[Schmopey]

Thanks, orcwarrior. I will do my best to make at least one appointment this week.

 

Day #7 addendum:

 

Dinner was delicious, well the appetizers and desserts were. The main course was disappointing. How does one manage to dry out chicken thighs? I didn't feel like trying to dissect everything afterward, so I just did a quick add of 2000 kcal. I was still 141 net kcal under my goal of 13,790 for the week.

 

 

Day #8:

 

Weight: 228.6 (+ 1.6 since Friday, -6.3 from start)

 

Squats:

BW X10

45 2X5

65 1X5

85 1X5

105 1X5

115 5X5

 

OHP:

45 1X5

65 1X5

85 1X3

105 1x2

125 1X1 PR (really slow but I got it)

110: 5, 5, 1, 5, 4

 

I filmed my first two sets at 110 for a form check. I'll link to it when I get the video up tonight. My last couple of reps on those were pretty grindy. I watched the video after my second set and thought back looked way too arched, so I was going to try to fix that for the third set. I was unable to get the bar up past my nose. I reset, took a couple of breaths, and couldn't get it past my chin. I reracked the bar and decided to take a minute. I was then able to get one rep. The thought went through my mind to call it a day for OHP, so I went and did a warm-up set of deadlifts at 135. When I got back to my OHP, a guy came up and asked how many sets I had left, so I said 2 (guess I am going for 5 after all). I decided to forget about keeping my back straight and just do the set. They actually felt pretty good. I went and did a second DL set at 185, but I think I rushed into OHP set 5 a bit and was only able to hit 4 reps. I have a few thoughts as to why set 3 was a complete bust, but I think I'll share those in the form check.

 

Deadlifts:

135 1X5

185 1X5

215 1X5

235 1X5 PR

 

Sets 1 and 2 were in between sets 3,4, and 5 of my OHP. I videoed sets 2, 3, and 4 for a form check.

 

Assisted Pull-ups:

30# assist: 3X5 which felt real good considering I had just done my DL, so I decided to go for two more sets; got 5 and 4. I think I'll move to 25# of assistance next time.

 

Food tracking:

I have breakfast, lunch, and snacks planned and logged, so that just leaves dinner to figure out.

 

 

Life goal:

Resume sent off. I think I'll call the doctor now.

[Schmopey]

Links to form checks added.

 

I think my doctor has retired (it has been a while since I last saw him), not too surprising, as he is the doctor I saw as a child. Added wrinkle to the goal, find a new doc.

 

Oh, and dinner wasn't great, since the chicken I was planning to grill was still pretty frozen and it is raining fairly hard. Had to supplement with some protein powder, but am under calorie target for the day by a little.

[Schmopey]

Day #9:

 

Food tracking was good. I had to leave work early to fix leaky drain under our kitchen sink. Decided to go for an evening run, 1.75 miles running at 11:10/mile, walked .75 mile to cool down.

 

Day #10

 

Weight: 226.3 (-2.3, -8.6) I'm down 49.7 pounds since I started trying to lose in mid-January.

 

Squats:

BWX10

45 2X5

65 1X5

85 1X5

105 1X5

120 5X5: Legs felt a bit shot from last evening's run. Pushing when tired is good practice for my squat ladder attempt Saturday.

 

Bench:

45 2X5

95 1X5

145 1X5

195 1X1 PR

180 5,4,5,5,4: Maybe I should stop going to a single heavy during warm-up, though it did make 180 seem much lighter.

 

Assisted Pull-ups: 25# assist; 5X5X4X3X4

    My arms felt much more shot after benching than they have after deadlifting. Is that normal?

 

Food Tracking: Going out to lunch with coworkers, so we'll see how that goes.

[orcwarrior]

Q about deadlifting/benching - I don't know for sure, but you are using a larger proportion of your upper arm muscle benching than you do deadlifting (i.e., triceps much bigger than biceps).  But I'm not a weightlifter, so no experience directly.  I do know I'm much more exhausted after pushups than after dumbbell rows, which is probably comparable.

[Schmopey]

Yeah it might be a total amount of muscle used sort of thing, though my arms were pretty shot after today's DLs.

 

Day #11:

My department had to give a presentation to our AVPs about ongoing and new initiatives for the fall, and there were snacks of course. I had fruit salad and some sort of evil smores-like bar. I don't consider that candy at work, though.

 

Day #12:

 

Weight: 225.5 (-0.8, -9.4) That's 50.5 lbs. lost this year!

 

Squats:

BWx10

45 2x5

65 1x5

85 1x5

105 1x5

125 5x5

 

OHP: Did these with improved form.

45 1x5

65 1x5

85 1x5

105 1x2

110 5x5 These felt pretty good. I am about 80% confident that I can get 5x5 @ 115 next time.

 

Deadlifts:

135 1x5

185 1x5

225 1x5

245 1x5 PR

 

Assisted pull-ups: 25# assist arms felt shot. I got 4 reps then 3 then switched to chins and got 5. Decided to try a chin with no assist and got 3/4 of the way up. Arms said, "No more."

[Schmopey]

Day #13:

 

Weight: 224.2 (-1.3, -10.7) not entirely sure where it went

 

Squat Ladder Day!

 

Using my heaviest workset (160 for 5 reps), the calculator gave me a 1RM of 180#. My squats are a bit behind my other lifts on account of my back issues.

 

I did my reps at 90#. The time recorded is from completion of one rung to the completion of the next, so it includes my rest time (or warm-up in the case of rung 1)

 

Rung    Reps    Volume     Time
    1          2          180        0:08:58
    2          4          360        0:00:43
    3          6          540        0:01:05
    4          8          720        0:01:39
    5         10         900        0:02:29
    6         12        1080       0:03:59
    7         14        1260       0:03:39
    8         16        1440       0:04:11
    9         18        1620       0:04:59
  10         20        1800       0:06:45
  11         22        1980       0:06:58
  12         24        2160       0:08:02
  13         26        2340       0:10:05
  14         28        2520       0:08:17
  15         30        2700       0:08:32
  16         32        2880       0:08:50
Total      272      24480      1:29:11

 

I zoned out a bit after rung 12 and inadvertently took a 7 1/2 minute rest (I was trying to keep my rest on the latter rungs between 5 and 6 minutes). My left thigh started quivering on the last 2 reps of rung 13. By rung 16, the trembling began just before the half-way point, and it was hard to unlock my left knee without having my leg collapse on the last couple of reps, so I called it a day. I had wanted to complete 17, to have moved over 1.5 tons during a single set, but it didn't seem worth the risk of having my leg give out. As it was, walking down the stairs at the gym became an exercise in controlled collapse. I am really glad I don't drive a manual.

 

I'm looking forward to the bench ladder?

 

 

[weirdquark]

Holy crap. I salute your endurance.

[wildross]

Amazing!!

[foxytrot]

Amazing squats ladder!!!! I am hoping to do mine today, though it will be after a personal training session and I only got home from my derby game at 1am last night, so I'm not sure how my body is going to hold up! Also congrats on that PR the other day