TerraNik's Lift, Eat, Sleep Challenge

[TerraNik]

I should start by saying that I'm a Ranger. Well, a Warrior trying to disguise herself as a Ranger! But really, my strengths are in lifting and I really feel like focusing on what I love this challenge - Olympic lifting! 
 
Main Quest: To get body weight Olympic lifts!  

(Obviously this is a work in progress!!) 
 
Current body weight: 86.6kg/191lbs (14/9/13) 
Height: 183cm (6'0) of freaky femurs and positive ape index! (Being all limbs makes lifting a rather interesting adventure!) 

 
Current PRs: 
Clean & Jerk: 60kg/132lbs 
Clean: 65kg/143lbs
Jerk: 65kg/143lbs
Snatch: 45kg/99lbs

 

Bench press: 50kg/110lbs 

Deadlift: 102.5kg/226lbs

Back squat: 77kg/170lbs 

Front squat: 65kg/143lbs 
 
 
Goal 1: Get Rid of the Dead Weight! (CON 2 | CHA 1) 
I have been eating Paleo for a long time now, but have let a few not-so-favourable things back into my diet. Nothing too horrid in the scheme of things, but my nutrition hasn't been optimal (read: full of sugarrrrrrr) and all it has been doing is supporting the extra body fat that I have. So, I'm going back to basics this challenge! It's Whole30 time again! 

 

 

So that means - 

 

* Whole30 for the entire challenge

* Attend Whole9 seminar 

* Read the following books - 

 - It Starts With Food

 - The Paleo Solution 

 - In Defense of Food

 - Why We Get Fat and What To Do About It

* Drink 2L water per day

* Log all food

 

End of Challenge Goal:

* Drop 3kg 

 

 

Goal 2: Olympic Liftinggggggggggg!  (STR 2 | DEX 2) 

I LOVE Oly lifts. LOVE, LOVE, LOVE. 

 

It's true... I have the t-shirt!

 

 

* 3 Oly lifting sessions per week - 2 individual coaching sessions, 1 extra (self-driven or WOD) 

* Focus on The Outlaw Way lifting drills

 

End of Challenge Goals: 

* Snatch 50kg/110lbs

* C&J 70kg/154lbs (may perform as individual lifts) 

 

 

Goal 3: Shut Up and Squat!  (STR 3.5 | STA 0.5) 

The major thing holding me back with my cleans is my front squat and my back squat is pretty crap for my size as well. I had a knee injury earlier this year, so I wasn't able to squat for quite a while but things are back on track now so I'm gradually building my strength and technique. I am currently half-way through the Hatch squat program and will hopefully finish with enough downtime to re-test my back and front squats before the end of the challenge.

 

 

* Complete Hatch squat program 

 

End of Challenge Goals: 

* Back squat 80kg (though a body weight squat would be amazing!) 

* Front squat 70kg 

 

 

 

Fitness Side Quest: Sleeeeeeeeeeeeep!  (CON 2)

Nice and simple, but oh so important! 

 

 

* Sleep >=8 hours per night. 

 

End of Challenge Goal: I'll allow 2 nights of <8 hours sleep. 

 

 

 

Life Side Quest: Get Your Stuff Together!  (WIS 2) 

There is so much paperwork lying around in my study, it is beyond ridiculous! So this challenge I am going to file it all away and get into a habit of filing things as they come in. I also think it's about time I went through my old paperwork and got rid of the stuff I don't need anymore. 

 

 

Okay, so it's not quite that bad...!!! 

 

* Organise paperwork and receipts into folders

* Sort old receipts and paperwork and discard if not required

* Submit tax! ugh! 

 

End of Challenge Goal: 

 * To have all paperwork nicely filed away and sorted

 * Tax submitted 

 

 

 

Alright, let's do this! 

[Ems]

This. looks. awesome!!!!!! Go kick some butt Warrior Nik!

[ElbowRocker]

Gotta follow to see how the Whole 30 works out for you while lifting! I've done that once in the past, but had zero exercise going when I did it. I might pester you for diet tips.

 

Good luck!

[Rooks]

Agree with ElbowRocker.  Whole30 is something I've been debating about attempting, but too scared for now to try.  Want to see how things go for a Paleo eater.  

[spezzy]

Whole 30 is tough, whole 30 for 6 weeks is tougher.

I did something close to whole 30 last challenge, and am continuing on this challenge. It does get easier after the first few weeks, but every once in a while I get a craving that's really hard to fight.

(From my phone!)

[sozzielou]

Wowzers, tough sounding challenges! Good luck with all your goals!

[Endor]

Nik's a warrior, yay! Very cool to see you focus on the lifting this challenge

 

Love the goals Nik, I think they are perfect for you, this is going to be fun

 

 

Goal 2: Olympic Liftinggggggggggg!  (STR 2 | DEX 2) 

End of Challenge Goals: 

* C&J 70kg/154lbs (may perform as individual lifts)

It's on!!!!

 

 

Goal 1: Get Rid of the Dead Weight! (CON 2 | CHA 1) 

* Attend Whole9 seminar 

I need to get my nerd on with food, I'm struggling with it and have had a disastrous rest week with food . If it's convenient and you don't mind, I might join you for this.

Edit: looks like it's on the 28th Sep? Can't make that one I'll have to sneak a look at your notes instead

[Jaymul]

Hurray, another Olympic lifter! Best of luck to you on the challenge

 

I seriously admire your dedication for doing Whole30. I've played about with the idea in the past but have a fairly good idea what my intolerances are already so I've wussed out using that as an excuse. Maybe one for sometime in the the future

[TerraNik]

This. looks. awesome!!!!!! Go kick some butt Warrior Nik!

 

Thanks mate!! I'm definitely stealing your daily food log idea. Stay tuned!  

 

Gotta follow to see how the Whole 30 works out for you while lifting! I've done that once in the past, but had zero exercise going when I did it. I might pester you for diet tips.

 

Good luck!

 

I'm interested to see how I go, too! The last time I did Whole30 I wasn't lifting (it was about a year ago), but to be honest aside from sugar and the occasional dairy, I have been pretty strict Paleo, so it's not a massive change for me. 

 

 

Agree with ElbowRocker.  Whole30 is something I've been debating about attempting, but too scared for now to try.  Want to see how things go for a Paleo eater.  

 

Thanks! I hope my experience will help you out!  

 

Whole 30 is tough, whole 30 for 6 weeks is tougher. I did something close to whole 30 last challenge, and am continuing on this challenge. It does get easier after the first few weeks, but every once in a while I get a craving that's really hard to fight. (From my phone!)

 

Yeah, I know aaaaaall about those cravings! Damn sugar is a nasty beast! 

 

 

Wowzers, tough sounding challenges! Good luck with all your goals!

 

Thanks!! 

 

 

Nik's a warrior, yay! Very cool to see you focus on the lifting this challenge

 

Love the goals Nik, I think they are perfect for you, this is going to be fun

 

 

It's on!!!!

 

 

I need to get my nerd on with food, I'm struggling with it and have had a disastrous rest week with food . If it's convenient and you don't mind, I might join you for this.

Edit: looks like it's on the 28th Sep? Can't make that one I'll have to sneak a look at your notes instead

 

Aw, bummer you can't come to the seminar. I'm definitely happy to share notes, etc. 

 

 

 

Hurray, another Olympic lifter! Best of luck to you on the challenge 

 

I seriously admire your dedication for doing Whole30. I've played about with the idea in the past but have a fairly good idea what my intolerances are already so I've wussed out using that as an excuse. Maybe one for sometime in the the future 

 

Thanks Jay. I'm not really doing it to discover intolerances - more to just get off the crap that's let itself back in. Stupid sugar.

[TerraNik]

Monday 16 September 2013 

 

Sleep: 8 hours (JUST! Almost forgot to go to bed in time!) 

 

 

Exercise: 

 

Strength - 

20 minutes to find max complex of the following: 

 - Clean pull 

 - Power clean

 - Front squat 

 - Split jerk 

 - Back squat 

 - Behind the neck split jerk 

 

35kg 

40kg

45kg

50kg

55kg/121lbs PR 

 

 

What an awesome day to start the week! I love lifting complexes!! 

 

 

WOD 

5 minute AMRAP C&J @ 52kg/115lbs

 

16 reps (Rx)

 

I did a lifting workshop on the weekend and the coach changed my lifting style. I tried it today in the WOD and it was an epic fail! I just couldn't clean it! As soon as I changed back to my usual technique (slight change of stance width), it wasn't a problem! Unfortunately that meant I'd lost about a minute of lifting time, but I definitely learned something! 

 

 

Food: 

Breakfast: 10 almonds to get rid of hunger pangs before training

Post-training: beef bolognaise sauce, watermelon, strawberries and blueberries

Lunch: grilled chicken and avocado salad with squeeze of lemon juice 

Dinner: 150g sirloin steak, onions, mushrooms, baked pumpkin, asparagus, kale, carrot, broccoli 

 

H2O: 2L 

 

 

Day 1 done and dusted! Feeling gooooooood! 

[chickie.monkey]

I can't wait to see you lift more heavy things! You're such an inspiration for me! Kick it, girl!

[Endor]

Was the workshop good? I couldn't go as I'm not a member, sounded interesting though.

[TerraNik]

I can't wait to see you lift more heavy things! You're such an inspiration for me! Kick it, girl!

 

Thanks mate!! 

 

Was the workshop good? I couldn't go as I'm not a member, sounded interesting though.

 

Yeah, it was good. I think I was expecting to have some light bulb moment, which didn't happen. I got a few things out of it though and I guess it shows that Hutch and I have been on the right track with my lifting. I think the people that got the most from it were the ones that don't have regular Oly lifting coaching. But that's cool. It was interesting all the same! 

[TerraNik]

I realised I forgot to put up my week 1 goals... 

 

Week 1 Goals

 

Goal 1: Shrink

* Photos, measurements, weight 

* Put away the scales. No more weighs until the end of the challenge 

 * Log all food

 * Drink 2L water/day 

 * Strict Whole30. No excuses! 

 * Read "It Starts with Food" 

 * 3 meals per day - no snacking! (May have a mini-meal before training if hungry)

 

 

Goal 2: Oly Lifting 

 * 2 coaching sessions

 * 1 additional session

 * Focus on The Outlaw Way drills

 

Goal 3: Squats 

 * Complete Week 8 of Hatch squat program 

 

 

Fitness Side Quest 

 * Get >= 8 hours sleep each night 

 

Life Side Quest 

 * Buy folders for paperwork 

 * Submit tax return 

 * Organise receipts into folders 

 

 

Other

 * Get new iPhone 5S

[TerraNik]

Tuesday 17 September 2013 

 

Sleep: 8 hours. Pretty crappy night though. 

 

Exercise: 

 

Strength: Hatch Squat Program - Week 8 

Warm-up

5 x 20kg

5 x 30kg

5 x 40kg 

 

High Bar Back Squat (HBBS) 

5 x 50kg

5 x 54kg

5 x 58kg

5 x 62kg

 

Front Squat 

5 x 42kg 

5 x 45kg

5 x 45kg

5 x 45kg

 

The Hatch squats felt a bit heavy today. Even the 20kg bar felt like a bit of a grind to begin with, but once I warmed up it was fine. 

 

 

WOD 

12 minute AMRAP 

5 rope pulls from lying on ground to standing (Rx = 1 rope climb)

5 HSPU (20kg plate under head) 

10 pistol squats (band assisted) 

 

Reps: 48 

 

The WOD was a lot of fun! The HSPUs went really well - I was able to get 4-5 out unbroken! Woohoo! The pistols still suck, but given I don't even have a bodyweight back squat yet, I can't really expect myself to take my bodyweight with one leg!!! 

 

 

Food: 

 

Pre-Training: 3 almonds, 50g grilled chicken

Breakfast: Beef bolognaise sauce, broccoli 

Lunch: 130g grilled chicken, avocado and salad with squeeze of lemon juice

Dinner: 4-egg omelette with mushrooms, onion, asparagus and capsicum. Broccoli and a very small handful of blueberries. 

 

 

H2O: 2L

 

 

Life Quest: I have been doing a LOT of reading and am 3/4 of the way through "It Starts with Food" already. 

 

 

On a side note, you know you're in the right profession when you stay back an hour at work for the fun of it! What a good day! 

[chickie.monkey]

Wow! You go, girl! Being a beast as usual!

[TerraNik]

Wow! You go, girl! Being a beast as usual!

 

Thanks hun  

[TerraNik]

Wednesday 18 September 2013 

 

Sleep: 8.5 hours

 

Exercise: 

 

Strength - 

 

10 minutes to find 3RM power snatch 

15kg

25kg

30kg

35kg

40kg - faillllll 

40kg - equal PR

 

This. Sucked. 

 

That PR was from 2 months ago and today it was SUCH a struggle. 

 

 

10 minutes to find 3RM push press

20kg

40kg

45kg

50kg x 2, Failed 3rd.  

50kg x 1. Failed 2nd. 

47kg 

 

Wahhhh. I just couldn't lift today! I guess I was having an off day, but given my current 5RM is 48kg, I'm feeling pretty blah about my efforts today! 

 

 

 

WOD: 

12 minute AMRAP 

10 one-armed kettlebell snatch @ 24kg 

10 toes to bar

10 KB lunges @ 24kg

10 burpees 

 

Reps: 45 (Rx)

 

This WOD cheered me up! This was the first time I'd snatched a 24kg KB!! Let alone doing each arm's reps (x5) unbroken! Happy days! 

 

 

Food: 

Breakfast: 4-egg omelette with capsicum, onion, mushroom, tomato. 

Lunch: chicken with salad

Dinner: chicken with salad, watermelon. 

[ElbowRocker]

Nice workout! What's capsicum?

[ElbowRocker]

Nice workout! What's capsicum?

[TerraNik]

Nice workout! What's capsicum?

Capsicum is what we call a bell pepper.

[TerraNik]

Thursday 19 September 2013 

 

Sleep: 9.5 hours. BLISSSSS!

 

Exercise: 

 

A light day today... Just some Oly coaching. 

 

3 Position Snatch (1 off floor, 1 at hang, 1 at high hang) 

15kg

25kg

30kg

35kg

40kg PR 

35kg 

35kg Rep PR 

35kg Rep PR 

 

Food: 

Pre-WOD: Coconut water

Breakfast: Beef bolognaise sauce, broccoli 

Lunch: Grilled chicken with avocado salad 

Dinner: Steak with onion, mushrooms, asparagus, pumpkin, kale, carrot and broccoli. Almonds and blueberries. 

 

 

Water: 2L 

[Endor]

Well done on the PR's

 

Looks like you have some great food discipline too.

 

I'm envious of both!

[TerraNik]

Well done on the PR's

 

Looks like you have some great food discipline too.

 

I'm envious of both!

 

Cheers! It's not really discipline... Just routine. I just eat the same stuff over and over and over again for a while, so I don't even have to think about what to eat!  

[TerraNik]

Friday 20 September 2013 

 

Sleep: Somewhere around 8 hours. My friend dropped her dog off late last night, which I had to wake up for, so not the most restful sleep I've had! 

 

Exercise: 

 

Oly Coaching/PT

 

3-Position Clean (1 from floor, 1 from hang, 1 from high hang) & Jerk (i.e. 3 cleans + 1 jerk) 

15kg

25kg

30kg

35kg

40kg

45kg

50kg - equal PR  

 

Called it quits there to move onto something else because I had my Hatch squat work to do. No misses. Very happy! The cleans actually felt REALLY good today! 

 

 

4 rounds of - 

 * 5 Romanian deadlifts @ 35kg

 * 5 Behind the neck push-press @ 35kg

 

 

Strength Work

 

Hatch Squat Program Week 8 

HBBS 

5 x 50kg

5 x 50kg

5 x 54kg

5 x 54kg

5 x 54kg

 

Front squat

5 x 42kg

5 x 42kg

5 x 42kg

5 x 42kg

 

 

Food: 

Pre-WOD: Coconut water

Breakfast: Beef bolognaise; broccoli 

Lunch: Grilled chicken, avocado and salad

Dinner: about 10 almonds and 50g blueberries while cooking dinner; 4-egg omelette with kale, capsicum, mushrooms, onion and tomato; broccoli and asparagus. 

 

Water: 2.5L 

 

 

 

I was so tempted to jump on the scales this morning! I am really curious what's happening with my weight, but I said I wouldn't! I definitely feel like my body has changed, whether I've lost mass or not I guess that's something I'll find out in another 5 weeks!