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I am changing up a few things...first off, my name is Chris (aka VTSPE772, the Sheep, etc.).  Going into my second challenge, I wanted to learn to lift heavy things, with proper form!  I feel that I did that...

 

Going into this, my third challenge, I will continue to use 3 out of 5 of the SLs w/ one variant (Squat will be front-squat, DL, and OHP).  These are the best lifts (IMHO), and they will help re-shape my body during this challenge.  The other tools for re-shaping will be pull-ups, push-ups, and paralletes (once I build them this weekend).  Switching to Front-Squats will enable me to gain the required wrist flexibility to perform movements on the paralletes, all while working my upper back a little more.  Since I will be giving up the BB Row and Bench, I have added a pull-up and push-up progression to the regimen.  Lastly, during my first challenge, I completed a modified PLP-60 (modified for inverted rows vice pull-ups) and I felt REALLY focused in my goals/training by doing these at home...so the paralletes will allow me to re-gain that feeling (I did nothing at home during my second challenge).

 

Workout Plan:

 

Monday & Friday

  • Front Squats
  • Pull-up Progression
  • Push-up Progression
  • Core Work

Wednesday

  • Deadlift
  • OHP
  • Pull-up Progression
  • Push-up Progression

The pull-up progression was found online (Google Doc) and is very detailed.

 

The push-up progression was adapted from some videos found on GymnasticsWOD.com with a focused goal of attaining proper deficit push-ups on rings. On an A/B type of cycle, A will consist of Position/Form focus of slow/steady decline doing 1 rep every 2-5 seconds.  B cycle will help with Speed/Dynamics doing max reps for power and speed.

 

Not sure if I will come up with S.M.A.R.T. goals this challenge, but if I do the main goal is still to get down to 220 lbs.  The reward is still a Sick-Ass Seersucker Suit!  It's the in-between goals I am unsure of, as I am still trying to figure my body out.

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Personal Stats: (
About Me)
Start Weight: 279.6    Current Weight: 270.1    Goal Weight: 220.0

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Challenge History: Lvl 1 Rebel, PvP, Lvl 2 Warrior, Lvl 3 Warrior

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I wanted to put a joke, but I couldn't think of one, so...

 

When I was in college, I jokingly mouthed "I love you" to this girl that I was infatuated with (crush is way too strong of a word) thinking she didn't see.  But she did, and promptly asked me what I said, I stuttered and said something really random about the seats.

 

I can't exactly blush, but I'm sure if I could I would've been beet red.

 

Cause...that's just how I roll

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Looks like a tough challenge! I have come to expect greatness from you, so I am already trying to visualize the end results. I am betting the September will see the seer sucker!

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Lincarte - Level 3 - Dwarf Warrior 

Str: 7 | Dex: 1 | Sta: 3 | Con: 6 | Wis: 3 | Cha: 5

Squat - 120(~265 lb.) | Bench - 95(~209lb.) | Deadlift - 190(~419 lb.) | Total: 405(~893 lb.)

PvP:The 800 club - Daily Battle Log - #3, #2, #1

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I've been impatiently waiting ALL most of the day for your new challenge to show up....then I remembered you're not a Ranger so it would never be where I was looking.   :topsy_turvy:  So thank you for posting the link in your old challenge!!!

 

....now I will read it...

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. I am Elder . Woosah . Sunshine . Plants . Fur babies . New book smell . Cinnamon . Pepperoni Pizza .

 

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It is more about the suit than the weight, because no matter my weight, I will always look good in Seersucker!  That being said, this challenge is all about re-shaping/tapering of my body from Shoulders to Waist...

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Personal Stats: (
About Me)
Start Weight: 279.6    Current Weight: 270.1    Goal Weight: 220.0

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Challenge History: Lvl 1 Rebel, PvP, Lvl 2 Warrior, Lvl 3 Warrior

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And from this point forward...any double posts (MattyBoy...or anyone) require that a funny story be told, a joke, awkward situation, etc.

  • Like 1

---------------------------------------------------------------------------------------
Personal Stats: (
About Me)
Start Weight: 279.6    Current Weight: 270.1    Goal Weight: 220.0

---------------------------------------------------------------------------------------

Challenge History: Lvl 1 Rebel, PvP, Lvl 2 Warrior, Lvl 3 Warrior

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Pull up progression is updated in first post and here

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Personal Stats: (
About Me)
Start Weight: 279.6    Current Weight: 270.1    Goal Weight: 220.0

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Challenge History: Lvl 1 Rebel, PvP, Lvl 2 Warrior, Lvl 3 Warrior

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Pull up progression is updated in first post and here

Jeez that is very detailed. I feel like you exit this challenge banging out 10+ whenever you want without breaking a sweat
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Jeez that is very detailed. I feel like you exit this challenge banging out 10+ whenever you want without breaking a sweat

We shall see. .. in lieu of dead lifting humans (as seen on Mir's last challenge) I will lift myself many times instead.
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---------------------------------------------------------------------------------------
Personal Stats: (
About Me)
Start Weight: 279.6    Current Weight: 270.1    Goal Weight: 220.0

---------------------------------------------------------------------------------------

Challenge History: Lvl 1 Rebel, PvP, Lvl 2 Warrior, Lvl 3 Warrior

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Stalking

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The Wolverine - Level 5 // BER  6.5 // HEA  4 // STR  4.4 // STA  3 // DEX  4 // CON  4 // WIS  4.75 // CHA  1

He who conquers others is strong; he who conquers himself is mighty.

Adventures don't start until you get into the forest.

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Made a stop by the hardware store this a.m.  Picked up all the pieces needed to make my PVC paralletes!  Very excited about this, and the entire bag of wares only cost me $35.00, would have been $25.00 if I had a neighbor with PVC primer and glue, but whatever.  Also could have been cheaper if I went for the 1 1/4 inch PVC, but being that I am a warrior in need of lifting "heavy shit" (myself), I opted for the 1 1/2 inch PVC.

 

These paralletes will serve two main purposes, deficit push-ups and the beginnings of some L-sits, planches, etc.  They will be the implement of choice for my evening work-out and I know my oldest son will enjoy playing around on them (especially since he is so into American Ninja Warrior). 

  • Like 5

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Personal Stats: (
About Me)
Start Weight: 279.6    Current Weight: 270.1    Goal Weight: 220.0

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Challenge History: Lvl 1 Rebel, PvP, Lvl 2 Warrior, Lvl 3 Warrior

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Very smart spreadsheet with the progressions. Good luck with that. You've done an excellent work on your weight so far, and it seems that the program you're following works, so I'm sure I'm going to see excellent results in this thread. :)

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Level 4

10 WIS | 2 STR | 2 STA | 2 CON | 5 CHA | 1 DEX

battle logepic quest

The Stoic Path of Virtue: #1 | #2 | #3

Current challenge: Don't break the challenge

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I am going to be making some parallettes when I move so I will be interested to see how well these ones work out for you.  :)  

 

That is definitely an intense pull up progression.  I've heard mixed things about kipping pull ups so I've never really tried to do any.  

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. I am Elder . Woosah . Sunshine . Plants . Fur babies . New book smell . Cinnamon . Pepperoni Pizza .

 

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Building your own parallettes is intense. If I tried to build something myself it would come out like this

 

homer_outsiderart.jpg

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Powerlifter, Strongwoman, Pharmacist, Earth bender, Mom, Iowan, Pianist, Gloomhavener, Madeira enthusiast, Apex Legend, Flexitarian, Combat veteran, Occasional Twitter troll, Watches too many reality cooking shows

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@Elder, parallettes can be found here:  http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf

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Personal Stats: (
About Me)
Start Weight: 279.6    Current Weight: 270.1    Goal Weight: 220.0

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Challenge History: Lvl 1 Rebel, PvP, Lvl 2 Warrior, Lvl 3 Warrior

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Also, being that the Pull-up progression came from a Cross-fit website, it includes Kipping and butterfly pull-ups...not sure I will get into those, I am more of a form snob...so when I can do a few pull-ups I will be concentrating on form to become more efficient!

  • Like 3

---------------------------------------------------------------------------------------
Personal Stats: (
About Me)
Start Weight: 279.6    Current Weight: 270.1    Goal Weight: 220.0

---------------------------------------------------------------------------------------

Challenge History: Lvl 1 Rebel, PvP, Lvl 2 Warrior, Lvl 3 Warrior

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