Prefect's 6-Week Challenge

[Wolfman]

Dude! You're making GREAT gains on your lifts! I just had a session with my lifting coach (I go about once a month to check my form, learn new lifts, etc.) and he had me bust out my front squat. Made the horrible realization that I haven't been going as low as I need to go when I'm on my own... so now I have to lower my weights back down again and work on my form. Grrr. Arrgh.

[Seabright]

Just finished reading your thread. Fantastic progress! Glad you were able to stay focused with all the travelling about, you jet-setter, you.

And now for dinner, chicken salad veronique! Giant chunks of roasted chicken, tarragon, celery, grapes, and some mayo. So good, and I made approximately 4 pounds of chicken for it.

Ooooh - yummy! Do you have a recipe to share? This sounds like the perfect (prefect?) dinner-on-the-patio-on-a-nice-summer-evening meal!

[prefect42]

@Wolfman: Thanks! Trying to keep powering through, though I know I am starting to hit my stalling point. As for the front squats, it's frustrating to see the numbers go down, but I suppose if you (the general "you," I mean) aren't doing the full range of motion, then you were never really at those numbers in the first place. At least that's what I tell myself. Besides, you can still feel self-righteous with lower weights when you see someone load up 180lbs worth of plates on the bar, but then only squat 1/4 of the way down. That's awesome that you see a coach regularly. I'm sure I could benefit from that. I should probably look into the occasional personal training day.

@Seabright: thanks! Unfortunately, the last week will put this to the test again, as I will be away from 7/2 until 7/10. I'll have access to a gym at least a couple of those days, but we'll see how I do.

It IS in fact a perfect summer meal, very refreshing. The only downside is needing to have your oven on for 40 minutes when it's hot out. :/ But totally worth it. Here's the recipe:

2 whole chicken breasts, bone-in, skin-on

Olive oil

Kosher salt and freshly ground black pepper

1/2 cup mayonnaise

1 1/2 tablespoons chopped fresh tarragon leaves

1 cup small-diced celery (2 stalks)

1 cup grapes, cut in 1/2 (traditionally, it calls for green grapes in keeping with the celery/tarragon, but I like red)

Rub some olive oil on the top of the chicken then sprinkle with salt and pepper. Roast the chicken for 35-40 minutes at 350 degrees. Once the chicken has come down to room temperature (or is cool enough to handle), remove the skin, slice off the meat, and dice it into chunks. Add the meat a bowl with everything else, then salt and pepper to taste. (You can freeze the bones for homemade chicken stock, if you're into that...and you should be. )

Incredibly easy to make. I bought a giant package of chicken breasts (there were 4 big ones, about 5.6lbs) and doubled the recipe. It yielded about 4-5 sizeable, lean protein-laden portions.

[prefect42]

Day 31: 6/30

Lifting Day

Warm-up

Squats

5 x 45lbs

5 x 65lbs

3 x 95lbs

5 x 130lbs

5 x 130lbs

5 x 130lbs

5 x 130lbs

5 x 130lbs

Form was definitely not perfect on some of those last reps, but still managed to eke out the full set. Will probably push to 135lbs on the next go, though it will probably take me a few days to clear 5x5.

Bench Press

5 x 45lbs

5 x 65lbs

5 x 95lbs

5 x 115lbs (+1 rep since last attempt)

4 x 115lbs

3 x 115lbs

3 x 115lbs

3 x 115lbs

Not a lot of movement since my last effort.

Inverted Rows

3 x 8

Subbed these in for the bent over rows, but then I remembered why I stopped doing them in the first place: they tweak my shoulders. Nothing bad, but not good, either.

I am officially in the market for a new "pull" upper-body exercise other than pullups, bent over rows, or inverted rows. Suggestions?

I also feel the need to toot my own horn and say that I am literally surrounded on 4 sides by delicious office baked goods, including some of the best donuts ever from a local place. I have not touched a one, even though OMGSOMUCHWANT. Trying to stay as clean as possible for most of the day, as later will entail some combination of pizza and booze. Mmm.

[Wolfman]

What about dumbbell bent-over rows? I like 'em better than the barbell variation, and it's a nice, isolated alternative to pull-ups/barbell bent-over rows. http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

[VintageGeek]

Pizza and booze?? Woo hoo!

I mean, uh. Saying no to baked goods?! Awesome!!!

Just finished reading your thread - thinking hard about the next challenge for myself. Figured I'd need some inspiration, and I'm definitely getting it. I think your progress is great, and I'm excited to see how the next couple of weeks go!

[prefect42]

What about dumbbell bent-over rows? I like 'em better than the barbell variation, and it's a nice, isolated alternative to pull-ups/barbell bent-over rows.

Honestly, I always had trouble with those, too. I don't know what it is about the bent over exercises, but I can just never seem to get my form right. It always feels off and uncomfortable. It's worth looking back into though and taking lots of time to videotape/examine my form.

@VintageGeek: thanks! What are you thinking about for the next challenge? What kind of goals are you considering? Also, is your avatar one of those guys from Fallout? I'm just starting Fallout 3 and really liking it so far, though I am admittedly crap at FPS.

[prefect42]

So, you guys. Pizza and booze last night was tasty and awesome. But the best part of the evening was, hands down, this:

It may or may not have also been projected onto a large screen. A-mazing. I'd highly recommend watching a minute or two of the actual gameplay to give you a sense of the ridiculousness:

.

And yes, that's Bubbles who jumps onto your shoulders and tells you where the boss is.

This may be my last post for a little while, as I'm headed out of town tomorrow and won't be back until the 10th. Will do my best to update from the road, but in the meantime, good luck with the rest of the Challenge!

[spezzy]

did you wear your legwarmers too?

[prefect42]

did you wear your legwarmers too?

Obviously.

[Wolfman]

Safe journey! Remember to check in if and when you can... I still count being disconnected from the Rebellion as the major contributing factor in my falling off the wagon while I was out of town!

[prefect42]

Safe journey! Remember to check in if and when you can... I still count being disconnected from the Rebellion as the major contributing factor in my falling off the wagon while I was out of town!

Good point, and here I am! Newly arrived in San Francisco as of a couple hours ago. Oh sweet, sweet vacation. I did get in a workout on Sunday:

Day 34: 7/3

Lifting

Warm-up

Squats

5 x 45lbs

5 x 65lbs

5 x 95lbs

5 x 135lbs

5 x 135lbs

5 x 135lbs

5 x 135lbs

5 x 135lbs

Deadlifts

5 x 135lbs

5 x 155lbs

5 x 185lbs

5 x 185lbs

Chin-ups

2

2

2

Not the greatest workout, but still making progress on the squats and deads so I'll take it! Might be my last workout of the challenge due to my vacation but we will see.

Keep up the great work during the last week all!

P.S.: Do you have any idea how hard it is to tap all this out on a smartphone? Oy.

[theanne]

P.S.: Do you have any idea how hard it is to tap all this out on a smartphone? Oy.

Dedication.

Have an AWESOME vacation!!

[Wolfman]

Good point, and here I am! Newly arrived in San Francisco as of a couple hours ago.

I'm pretty sure Ghirardelli helps with deads and squats. Just sayin'.

[prefect42]

I'm pretty sure Ghirardelli helps with deads and squats. Just sayin'.

Ha. Maaaaaybe. I actually don't know that I will make it there this trip. However, I am getting late lunch soon at a place that is known to make sandwiches that include mozzarella sticks and/or jalapeño poppers as an ingredient, so that's probably infinitely worse than chocolate.

@theanne: thanks! Very much enjoying the northern CA weather right now, even if it's a little unseasonably cool (that's what they tell me anyway).

The good news: I made use of the hotel gym today, and it's actually not a bad setup!

The bad news: I made my workout burpees heavy as punishment for being so off schedule this week.

Day 38: 7/7

Hodgepodge

Warmup

The hotel gym only had dumbbells, so I had to re-learn some of the proper movements for these. I also dropped the weight down a bunch since it's been awhile since I lifted with dumbbells and it's not exactly the same as the bar. Weights listed include both arms.

Because I had the whole gym to myself I took advantage: after every set, I did 5 burpees and a pullup throughout my workout (with a few extra here and there).

Dumbbell Squats

5 x 50lbs

5 x 50lbs

5 x 50lbs

5 x 50lbs

5 x 50lbs

Clean and Press

5 x 60lbs

5 x 50lbs

5 x 50lbs

5 x 50lbs

5 x 50lbs

Bench Press

5 x 70lbs

5 x 70lbs

4 x 80lbs (slight fail--arms way too tired)

5 x 70lbs

6 x 70lbs

Total Burpees: 80

Total Pullups: 16

I recognize that from a sheer "pounds lifted" perspective, this would be a big step back for me. But let me just say that my body is wiped right now, so I don't think that it thinks I went too easy on it.

[Crooked]

Well done getting in such a legit workout on vacation. I'm impressed that your hotel gym was sufficiently stocked - the ones I go to always seem to have just one of each cardio machine or something. Don't dwell too much on the numbers; as you said, dumbbells are a different experience than barbells, and if your body feels like you pushed during the workout, you most likely did. Have a lovely vacation!

[spezzy]

I recognize that from a sheer "pounds lifted" perspective, this would be a big step back for me. But let me just say that my body is wiped right now, so I don't think that it thinks I went too easy on it.

im always surprised at how much dumbbells kick my ass. ALWAYS.

and seriously, great vacation workout.

[Wolfman]

DUDE! Great gym workout!! I'm impressed by your fortitude!!! (As you can tell by how many exclamation points I keep using!)

[lwow]

I'm pretty sure Ghirardelli helps with deads and squats. Just sayin'.

Leave it to me to find the solution:

http://www.hotchocolate15k.com/dc/

[prefect42]

Leave it to me to find the solution:

http://www.hotchocolate15k.com/dc/

Delicious. Though I'm a bit disappointed that it's not a "chug a 12 oz hot chocolate after each 5k leg of the race" kind of challenge. It reminds me of my college's Ben and Jerry's relay race. Or my favorite, the Tour de Franzia.

[lwow]

I've tour de franzia'd...good idea sober, but the last few legs....ummmm

But what is this ben and jerry's relay?

Hope CA is great fun

[prefect42]

I've tour de franzia'd...good idea sober, but the last few legs....ummmm

But what is this ben and jerry's relay?

Hope CA is great fun

Yeah, the last few runs are brutal. The Ben and Jerry's relay is similarly horrible. I forget the exact specifics, but it's some version of a four person relay race whereby each person eats a pint of Ben and Jerry's and then has to run a mile. They tag up to the next person, who eats their pint, and sprints their mile. As you can imagine, it gets pretty, well, messy.

CA was a lot of fun, thanks! Really hard to transition from temperatures in the low 60s in SF to mid-upper 90s and 70% humidity in CT. Bleeeeeeegh.

[prefect42]

Challenge Summary

Goal 1: Strength train 3-4 times a week -- Grade: C-

Only met this goal 2 out of 6 weeks, with a grand total of 10 lifting days out of a target range of 18-24.

Goal 2: Conditioning at least 2 times a week -- Grade: A-

I only technically met this goal 2 out of 6 weeks, but by the end of the challenge, I'd had 12 conditioning workouts for an average of 2 per week.

Goal 3: Read 3 books by the challenge's end -- Grade: A

I read Secret Historian by Justin Spring, Bluets by Maggie Nelson, and The Devil in the White City by Erik Larson. I liked them all, but the last one is really great. It's about the 1893 World's Fair in Chicago, specifically the team of architects who built it and the serial killer who used the fair to lure victims to him. On Amazon: http://www.amazon.com/Devil-White-City-Madness-Changed/dp/0375725601

Goal 4: Be a better rebel -- Grade: B+

I've definitely had more of a presence around here, though I need to remember during Challenges that there is life outside the Challenge forum.

Overall Grade: C

Technically, it should probably be closer to a B+, but I am majorly weighting my strength goal because that's always been my primary focus. Well, it should be my primary focus, but clearly isn't if I am falling as short as I did this challenge.

Lifting Details

Pounds Added to Lifts

Squats: 5x5 max: 135lbs (+40lbs)

Bench Press: 5x5 max: 110lbs (+5lbs)

Overhead Press: 5x5 max: 75lbs (+10lbs)

Deadlift: 2x5 max: 190lbs (+30lbs)

Barbell Row: 5x5 max: 85lbs (+10lbs)

Considering that my squats and overhead press levels are pretty much exactly where I was before pulling back on my heavy lifting, this is a pretty poor showing. You can tell that I did not meet my strength goals this challenge. I really need to be busting my ass more on this.

Also, ugh, one of these months, I would love for my "after" pictures to show any difference from the "before" pictures of 5 months ago. Heeeeeey body, do let's try to work together here.

[Martinpanduh]

Congratulations Prefect! That's a lot of weight added to your lifts, considering you gave yourself a low-grade on the ratio of your workouts. The good thing about it is that the workouts you did accomplish, they were 100% quality. So great job!

Can't wait to see you reach the 200lbs level on the 5x5 Squat, you can so do it! Cheers and see you next challenge. Internal team mates? CHECK!

[prefect42]

Thanks Martin, though it's less weight "added" than it is lost weight "recovered." With the exception of the deadlift, everything's pretty much back where it was a few months ago, which would be great if I weren't stalling out at those levels again. So frustrating.

200lbs squat, huh? Please don't hold your breath on that one.