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The drop - Challenge 2 Redux [Endor]


Endor

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Week 4 Summary

Weight: 82.3 (+0.8kg)

BF%: 19.9 (-1%)

 

Goals:
Goal 1 - Get to 17.5% Bodyfat. (CHA 5)

Still down 0.4%
Goal 2 - Complete 4 workouts per week (STA 2, STR 2, DEX 1)

4 Smolov Jr Squat days + 15kms of walking.
Goal 3 - Limit alcohol to max one night per week (CON 1, WIS 1)

maybe 5 days drinking alcohol  :nightmare: 
Goal 4 - 50% Paleo during the challenge, this means 10 Paleo main meals (breakfast, lunch or dinner) per week (CON 3)

Hmm not counted this week so not sure, probably about 8

 

Well I packed it on this week and was wondering why, looking at my goal summary I can see why. I've eaten a lot of bread and carbs this week as well as sugary stuff and alcohol. Of course I've paid the price in the weigh in, need to get back on track this week.

 

On the plus side all the fuel is working out very well for my lifting, I feel much stronger than I did 2 weeks ago and putting up my sets tonight was not a problem. :)

 

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

Smolov Jr Week 3 (Final week :D ) Day 1

Zombie squats

6 sets x 6 reps @ 60kg

 

It's weird the first week and a half I thought I had started way too heavy, tonight I thought it felt light and I could manage it easily, definitely seem to be getting stronger  :positive:

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         Endor, LVL 45 Half-Elf Ranger 

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                    Feb-March 2022 Challenge

   

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It's good to see you enjoying the Smolov Jr Zombie Squats :)

How is your wrist feeling?

It's not real good unfortunately. I flaked on my physio exercises for 10 days after I saw the physio but have 3 days straight of doing them now. It's been aching and sore even though I haven't been using it. Eased up a bit now I doing the exercises so hopefully it will strengthen. I'm really over it but I'm trying to stay positive....

         Endor, LVL 45 Half-Elf Ranger 

PR and Motivation Log | Current Battle Log 

      

                    Feb-March 2022 Challenge

   

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Big day for exercise, man I'm so tired.

Am

PT

AMRAP

1 min air dyne, 1 min situps, 1 min 20" box jumps, 1 min rest. 6 rounds.

55 to 60 reps per round. Was pleased with that but abs were totally destroyed. I told coach my abs were sore from zombie squats before we started but I was doing OK until 6th round. I started sit ups and failed the third rep. Even coach said oh shit which he never does. Anyway I grit my teeth and got about 30 out.

Pm

Then arvo I did

Smolov Jr week 3 day 2

Zombie squats

7 sets x 5 reps @65kg

Used belt for last 3 sets abs totally sore and needed it.

Then

6km walk

Brutal leg day!

         Endor, LVL 45 Half-Elf Ranger 

PR and Motivation Log | Current Battle Log 

      

                    Feb-March 2022 Challenge

   

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Thurs: 6km walk

 

Friday:

Smolov Jr Week 3 day 3 (only 1 day to go!!)

Zombie Squats

8 sets x 4 reps @70kg

 

Last set was hard.

 

then

6km walk.

 

Left knee is sore again, been pounding my legs the last 3 weeks, only 1 day to go on Smolov Jr then it's deload and testing next week, followed by holiday! :D

 

Reconfigured my network this week because my Sonos in the garage has been struggling to stream from my NAS in the house, running the music out the garage from a spare laptop, no dropouts, good to have proper tunes back for extra motivation :positive:

         Endor, LVL 45 Half-Elf Ranger 

PR and Motivation Log | Current Battle Log 

      

                    Feb-March 2022 Challenge

   

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6km walk

followed by:

Smolov Junior Week 3, Day 4

Zombie Squats

10 sets x 3 reps @72.5kg

 

Woohoo I made it through a Smolov Junior Cycle with Zombie Squats!! This last day was a tough one but I'm glad I managed to get through the whole 3 weeks with no sessions missed. There were definitely sessions where I thought I'm just not going to be able to make it through all this but I persevered one set at a time and ground it out. 

 

Lessons Learnt:

1. Zombie squats are brutal on the shoulders at high volumes

2. 133 squats a week is a lot, especially front squats.

3. Each grouping of sets in this program taxes you in a different way and your body will probably find one combination easier or harder than the others. 7 x 5 for me was tough.

4. I enjoyed having a program to follow and I definitely feel stronger even in this short period of time.

5. You need to eat a lot doing so much squatting.

 

Now I have a rest week yeah! I will likely test 1RM on Weds at PT, we'll see.

         Endor, LVL 45 Half-Elf Ranger 

PR and Motivation Log | Current Battle Log 

      

                    Feb-March 2022 Challenge

   

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Man I've had a great day today :)

1RM test Zombie Squat:

70kg/1/1

75kg/1/1

80/1/1

82.5/1/1

85/1/1

87.5/1/1

90/1/1 <--equal PR

95/1/1 <--PR :D

100/1/1 - miss

Very tough getting that 95kg, bar rolled forward and I almost lost it but managed to recover and rack it. Amazed that I can zombie squat 95kg, smolov jr has definitely made me stronger :positive: Coach was impressed too :)

Then PT 30 mins:

4 mins to complete:

400m run

20 jump squats

15 sec hold on elbows on boxes with knees up to chest

any leftover time is rest.

6 rounds.

Very hard to complete after 30 mins of front squats, legs were totally gassed by the end.

So a great day for exercise :)

Then I had my hand specialist appointment for my wrist and discovered I have improvedall my stats for grip strength, flexibility etc. and therapist was pleased with my progress. I'm also cleared to deadlift light weights when i get back from hols in 2 weeks. More good news :)

Then I found out I have a nice project at work to come back to after my holiday, been a bit concerned about work slowing down leading up to Christmas so great to know I'll be busy.

Tomorrow I fly to the UK for 10 days for a holiday to see family and friends, w00t!

         Endor, LVL 45 Half-Elf Ranger 

PR and Motivation Log | Current Battle Log 

      

                    Feb-March 2022 Challenge

   

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Well I'm having a whale of a time in the UK, literally! Put on so much weight eating and drinking any and every thing but I'm having a great time seeing old friends. Only 2 days left so a bigger update when I get home or maybe from the airport. 

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         Endor, LVL 45 Half-Elf Ranger 

PR and Motivation Log | Current Battle Log 

      

                    Feb-March 2022 Challenge

   

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Wow I am waaaaay late on my challenge update! 

 

Challenge summary:

Starting weight: 82.3kg / 20.3%

Finishing weight: 84.2kg / 20.3%

 

I put on stack of weight on holidays, just let it all hang out, drinking heaps of delicious real ale and eating all sorts of stuff I usually avoid. I had a great time but need to dial it back in now I'm home. 

 

Goals:
Goal 1 - Get to 17.5% Bodyfat. (CHA 5)

Nope, went in the wrong direction...
Goal 2 - Complete 4 workouts per week (STA 2, STR 2, DEX 1)

First 4 weeks went well, last 2 weeks did nothing except walking. 
Goal 3 - Limit alcohol to max one night per week (CON 1, WIS 1)

Ha ha ha ummm no. 
Goal 4 - 50% Paleo during the challenge, this means 10 Paleo main meals (breakfast, lunch or dinner) per week (CON 3)

First 4 weeks went well, last 2 weeks did nothing except walking. 

 

Well not my greatest challenge ever that's for sure but I did complete a Smolov Junior squat program using zombie squats, which is a big achievement. I've also come back from the UK in a different frame of mind so although the holiday wasn't that good for my body it was certainly good for the soul. Plus I got to hang out with miss @Ems for lunch in London which was very cool. Great to finally meet one of my A team in person after such a long time encouraging each other on NF  :positive:

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         Endor, LVL 45 Half-Elf Ranger 

PR and Motivation Log | Current Battle Log 

      

                    Feb-March 2022 Challenge

   

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