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Vixen68 - Time to Get Strong!

Vixen68

By Vixen68
in Warriors

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Vixen68

Vixen68

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Challenge 2.0 - I started strength training about 3 months ago now and have been doing stronglifts 5x5. LOVE LIFTING HEAVY - totally addicted!!! The last 6 week challenge saw me get stronger, join a new strength & conditioning gym with a coach, and spectate at a couple of powerlifting comps. This will be my first challenge with the warriors and i want to LIFT ALL THE THINGS, and EAT ALL THE THINGS. I think I will fit in just fine :)

 

There is a local "Pretty and Powerful" girls only powerlifting comp in mid-December this year. I want to train with the intention of competing in this - and will decide closer to the time whether i am ready or not! My new coach will be making me a new program sometime during this challenge and I am excited to see what it is!!

 

 

Stats

Height -    5'10''

Weight -   65.5kg (144lbs)

BF% -   19-20%

(need to update these)

 

Stronglifts 5x5 Current stats:

Squat - 50kg (110lbs)

Deadlift - 65kg (143lbs)

Bench - 32.5kg (71.5lbs)

Row - 25kg (55lbs)

OHP - 20kg (44lbs)

 

Current tested 1rm

Squat - 60kg (132lbs)

DL - 85kg (187lbs)

Bench - 37.5kg (82.5lbs)

 

Main Quest - GET STRONG!!!

Mission One - Strength

+3 STR +2 STA +1 CHA

index.jpg

 

I just completed my virtual lifting comp attempts and tested my maxes in a comp-style format for the first time. This was going to be a goal for my challenge but I managed to do it before I even started!

I want to add weight to both my 5RM and 1RM during this challenge, but will be starting a new personalised program during the next 6 weeks and don’t know what to expect! With this in mind, my grading for this goal will involve the following:

 

Grading

A - Add at least 10kg to Deadlift and 5kg to squat, and re-test maxes

B - Add at least 7.5kg to Deadlift and 2.5kg to squat, and re-test maxes

C - Add at least 5kg to Deadlift, and re-test maxes

F - Do not add any weight to squat or deadlift, Or do not re-test maxes.

 

 

Mission Two - Fuel

+1 STR +2 CON +2 STA

 

tumblr_lx9qrzgt761qcmcpm.gif

 

This is pretty much a carry on from a very similar goal last challenge. I want to fuel my workouts to get strong, but also to lose some body fat if possible.  My aim in this challenge is to get >115g of protein on at least 4 days every week while sticking close to my current calorie goals. This is the equivalent of 0.8g protein per pound of bodyweight - the minimum recommended levels from many sources.

For extra credit - Take pre-packed lunch to work.

 

Grading

A - Meet protein goal at least 4 days per week

B - Meet protein goal  at least 3 days per week

C - Meet protein goal  at least 2 days per week

F - Did not meet protein goal for more than one day per week

 

 

Mission Three - Mobility

+2 DEX

 

h2151A7ED.gif

 

In the last challenge I needed to deload weight on my squat as I started to have hip pain which I believe is a tight hip flexor. My job means I spend a lot of time sitting everyday and my coach has told me this is really evident in my lifts so I really need to work on mobility (particularly lower body). My goal this challenge is to do mobility work at least 4 times a week - this means I need to make time to do it outside normal gym sessions. To help me with this I will be referring to Joe Defranco's 'Limber 11'.

 

Grading

A - Perform mobility work at least 4 days every week

B - Perform mobility work at least 3 days every week

C - Perform mobility work at least 2 days every week

F - Did not meet mobility goal for more than 1 day per week

 

 

Life Quest - Moving

+1 STA  +1 STR

It is quite likely that in the next 6 weeks, or shortly afterwards I am going to have to move house again. I will probably be putting a lot of my stuff in storage for the meantime, and will need to cut down the amount of STUFF I have that I have been holding on to. My goal in this challenge is to get ready for moving. This involves - going through everything and only keeping what I really need, packing everything into boxes, looking into storage units in the area, and also working out where I am actually going to live and who with when moving time comes!!

 

Grading:

I will subjectively grade this at the end of my challenge depending on what I have done, and how much longer I have left until move date.

 

 

Let the Challenge Begin!

Level 4 High Elf Warrior

[sTR] 12 [DEX] 7 [sTA] 10 [CON] 5 [WIS] 8 [CHA] 4

Battle Log | Fitocracy | Current Challenge, Previous Challenges: #1 #2 #3

 

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AshPS

AshPS

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Way to go on those goals Vixen!

 

I am proud to have you in the Brigade and honored to be in the warriors with you!! :triumphant:

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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AshPS

AshPS

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Thanks Ash :) I am proud to be part of the Brigade!! Woop for moving on from first time challengers!!!

 

A BIG amen to that, lol!!!!  :D

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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Vixen68

Vixen68

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Lurking as a fellow brigade member. Goals look great!  Special thanks for converting the kilos to lbs for us lazy Americans. ;)  Go get after it!

 

:)

 

I am forever having to convert to kilos since most people on here use lbs. Kinda makes it an easy reference for me, while also making sure everyone else knows where im at! haha

Level 4 High Elf Warrior

[sTR] 12 [DEX] 7 [sTA] 10 [CON] 5 [WIS] 8 [CHA] 4

Battle Log | Fitocracy | Current Challenge, Previous Challenges: #1 #2 #3

 

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Vixen68

Vixen68

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One thing to keep an eye on is forward knee slide in the bottom half of the squat (assuming you're doing low bar position). That's a common issue that can cause hip pain.

 

Thanks.

 

I'm doing High-bar at the moment as i just don't have anywhere to sit the bar for a low-bar position and end up essentially holding the bar there with my hands. My coach has agreed that this is the best thing for me to do for now. He is also keeping an eye on my form - i am doing really well pushing my knees out and not too far forward - but he has noticed that my torso tends to lean forward a little when i am standing with a bar on my back - another symptom of sitting down all day! Hopefully some mobility work is going to help all these things ...

Level 4 High Elf Warrior

[sTR] 12 [DEX] 7 [sTA] 10 [CON] 5 [WIS] 8 [CHA] 4

Battle Log | Fitocracy | Current Challenge, Previous Challenges: #1 #2 #3

 

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Sambalina

Sambalina

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Nice looking goals, Vixen! Your coach sounds like such a valuable resource, you're so lucky to have that kind of support and access to professionals - totally jealous over here :D

 

I know I need to work on my protein too.  I hate food tracking with a passion, so good on you for giving it a go!

 

Subbed for awesomeness :)

Warrior Princess
Eating Psychology Coach

Adventure's Guild Challenge winner: Challenge #24

â•‘ Live the Whole  â•‘ Bucket List â•‘Level up my Lifeâ•‘ 

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Jodi V

Jodi V

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GO VIXEN!!!  I'm following along, watching you rock.  Go get it, girl!   :biggrin-new:

Level 2 Amazon Druid

STR 4|DEX 1|STA 1|CON 3|WIS 3|CHA 1

 

My 1st Challenge - Ring Toss, Anyone?     My 2nd Challenge - Jodi's Two Towers     My Battle Log     My Tribe - The Dai-Gurren Brigade

 

At times, you become almost certain that you slabbed this hillside three days ago, crossed this stream yesterday, clambered over this fallen tree at least twice today already. But most of the time you don’t think. No point. Instead, you exist in a kind of mobile Zen mode, your brain like a balloon tethered with string, accompanying but not actually part of the body below. Walking for hours and miles becomes as automatic, as unremarkable, as breathing. At the end of the day you don’t think, 'Hey, I did sixteen miles today,' any more than you think, 'Hey, I took eight-thousand breaths today.' It’s just what you do.â€

Bill Bryson, A Walk in the Woods

 

 

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Archbishop

Archbishop

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Sitting all day is a curse, one I too am afflicted with. Subbed and looking forward to seeing your progress.

Archbishop Turpin, above the rest, Spurred his steed to a jutting crest. His sermon thus to the Franks he spake: "Lords, we are here for our monarch's sake; Hold we for him, though our death should come; Fight for the succor of Christendom. The battle approaches - ye know it well, For ye see the ranks of the infidel. Cry mea culpa, and lowly kneel; I will assoil you, your souls to heal. In death ye are holy martyrs crowned." The Franks alighted, and knelt on ground; In God's high name the host he blessed, And for penance gave them - to smite their best.

 

There is no class so pitiably wretched as that which possesses money and nothing else.

 

http://notebookscrawl.blogspot.com/

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Erick the Red

Erick the Red

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I hope that you feel welcome in with the warriors.

I am also a sitter-at-worker.  I hope that your mobility work helps.  I know that lifting, especially posterior chain things like deadlifts, has helped with my posture.

Hammer girl

Knock 'em dead!

Current Challenge: (Feb-Mar 21) Step by Step

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Achievements: (20 Sep 2014) Completed first half marathon *** (17 Feb 2014) Finished mission to bring body fat from over 25% to under 12% over six months (trying to repeat that now)

 

 

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Vixen68

Vixen68

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Monday (Day 1)

 

Great start to the new challenge!!

 

Strength - added 2.5kg to my 5RM for squat (52.5kg), and further discussed my new program with my coach - it will probably start in about 3 weeks. But until then i will be focusing more on form then adding weight as per stronglifts progression.

 

Fuel - 116g Protein - only just made it, but i didn't have a proper dinner as I wasn't feeling all that well. (1/4). Also prepared my own lunch at work.

 

Mobility - Stretching hips before gym session, and throughout workout between sets. (1/4)

 

Life - Didnt do anything about moving today - was at home for all of about 5min to quickly shower, grab some clothes and head out. This one is going to be difficult since i pretty much dont live at home. I think i have stayed there twice in the last 3 weeks!

Level 4 High Elf Warrior

[sTR] 12 [DEX] 7 [sTA] 10 [CON] 5 [WIS] 8 [CHA] 4

Battle Log | Fitocracy | Current Challenge, Previous Challenges: #1 #2 #3

 

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Vixen68

Vixen68

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Nice looking goals, Vixen! Your coach sounds like such a valuable resource, you're so lucky to have that kind of support and access to professionals - totally jealous over here :D

 

I know I need to work on my protein too.  I hate food tracking with a passion, so good on you for giving it a go!

 

Subbed for awesomeness :)

Yeah i really think having a coach is going to make all the difference! I dont actually mind tracking my food - but it doesnt happen on weekends lol

 

 

Yeah the sitting disease is terrible, but it's all fixable :)

Thankfully!! you dont actually realise how much it impacts you until you do something that requires that flexibility

 

Vixen be a warrior now!  Welcome...now kick some ass!

Thanks :) I am so happy i can finally join the guild!!

 

Sitting all day is a curse, one I too am afflicted with. Subbed and looking forward to seeing your progress.

I guess it just cant be helped in a lot of jobs! Im hoping when i start my new job next year it wont be quite so much sitting

 

 

I hope that you feel welcome in with the warriors.

I am also a sitter-at-worker.  I hope that your mobility work helps.  I know that lifting, especially posterior chain things like deadlifts, has helped with my posture.

 
Knock 'em dead!

Im sure i will feel welcome - everyone has been very entertaining so far!! I have definitely found my posture improving already - not to mention i have a much better mind-muscle connection then i did before i started lifting! Squats & Deadlifts - my fav :)

 

 

Impressive stats! (You can deadlift my better half's weight. And then some. :D)

Good luck on this challenge!

 

Thanks :) im deadlifting about 1.3x my own bodyweight at the moment! Im hoping to hit 100kg (1.5x) by the end of they year!

Level 4 High Elf Warrior

[sTR] 12 [DEX] 7 [sTA] 10 [CON] 5 [WIS] 8 [CHA] 4

Battle Log | Fitocracy | Current Challenge, Previous Challenges: #1 #2 #3

 

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AshPS

AshPS

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Sorry to hear you weren't feeling well. Hope it passes quickly.

 

Sounds like you had a good first day to the challenge!

 

LOVE the new profile pic! You are beautiful!! ^_^

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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Vixen68

Vixen68

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Sorry to hear you weren't feeling well. Hope it passes quickly.

 

Sounds like you had a good first day to the challenge!

 

LOVE the new profile pic! You are beautiful!! ^_^

 

Thank you :) I thought it was about time I put up a pic that was actually me!

Level 4 High Elf Warrior

[sTR] 12 [DEX] 7 [sTA] 10 [CON] 5 [WIS] 8 [CHA] 4

Battle Log | Fitocracy | Current Challenge, Previous Challenges: #1 #2 #3

 

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Malfurion

Malfurion

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That is an AWESOME challenge !!!!!!

Yessss !!!!!!!

“Do not pray for an easy life, pray for the strength to endure a difficult one.â€

 

“Knowing is not enough, we must apply. Willing is not enough, we must do.†“If you spend too much time thinking about a thing, you’ll never get it done.†“Knowledge will give you power, but character respect.â€There are plenty of people in this world who know what they have to do to get what they want. The few that succeed are those who develop a character of constant and deliberate action.

 

“The key to immortality is first living a life worth remembering.â€

You only have one life in this body so make the most of it by creating something that adds value to those around you.

 

Bruce Lee

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