Alanna hits reset and divides everything by 2.2

[Alanna]

So, time for Challenge #3, take 2. There's more background in my previous challenges, but the short story is that I moved to the UK (hence dividing my weights by 2.2 to convert to kg) 10 days ago to start graduate school so things are a little crazy right now, although also very exciting. After lots of moving around and travelling, I need to focus on getting back on track fitness-wise. 

 

Keeping this short and simple:

 

As before, my MAIN QUEST: Do my first pull-up.

 

 

(For now, assisted pull-ups and chin-ups are on the agenda.)

 

And starting a mini-main quest this time around: I want my year in the UK to be my "year of consistency." I'll get my time in under the bar, continue working on mobility, figure out how to eat in a way that supports my health, strength, and happiness, and see what happens...

 

GOAL #1: Start a Whole30+. For the first couple of weeks of this challenge I'll focus on getting set up food-wise in my new home (learning where to shop, getting a lunch box, etc.), and then by the beginning of week 3 I'll start a Whole30+ (the "+" because I may need/want to extend it beyond 30 days). I'm following the entire Whole30 guidelines--no SWYPO foods, fruits and nuts in moderation, no tracking/weighing, etc. [+2 CON, +2 WIS]

 

GOAL #2: Strength training 2x/week (preferably 3). I'll be doing bodyweight circuits for now and switching to barbells once I get a gym membership and a proper schedule (i.e., after orientation ends). Since I've been lifting inconsistently for the past several weeks and still need to work on mobility issues, I'm deloading quite a bit, with the goal of returning to my old 5RMs in about 6-8 weeks by following Starting Strength. [+3 STR, +1 CON]

 

GOAL #3: Maintain mobility (esp. hips and shoulders). Grading: if I can't squat properly, I need to do more mobility work. What this will probably look like: mobilizing (yoga/static stretching) the day before lifting, with SMR as needed (probably post lifting), along with my usually stretching after workouts. [+3 DEX, +1 CON]

 

Fitness side quest: edited after week two

Weeks 1-2: Keep moving--i.e., do some sort of conditioning work 2x/week along with the strength training. For now, this could be dancing, walking, running, swimming... I just want to start forming this habit.

Starting Week 3: Re-establish a proper sleep schedule--lights out by 10:30 pm on school nights, 11 pm otherwise, 6+ days a week. [+1 CON]

 

Swing dancing LIFE QUEST: Infiltrate the local swing scene. [+1 CHA, +1 STA]

 

Grading will be a little more subjective A-F scale 0-100 (British postgraduate grading scale*) for this challenge.

 

*because when in Rome... The grading scale, for those that aren't familiar:

<49: Fail

50-59: Pass

60-69: Merit

70>: Distinction

 

I kind of like this grading scale better because while anything 70+ is great according to these standards, I can make the distinction between doing very well (a 70) and absolutely rocking this challenge (a 100).

[Alanna]

WEEKLY RECAPS

 

WEEK ONE RECAP

 

This week was a decent start, but there is also plenty of room for improvement. I'm starting to get back into making fitness a priority (and I am reeeally looking forward to classes starting soon so I can settle into a routine). I lost momentum on Thursday/Friday, but rallied over the weekend.

 

Goal #1 (Food prep/Whole 30): 65 (Merit)

I'm starting to get set up in my new kitchen (buying basic supplies, learning my way around the new groceries stores, etc.) and have just started batch cooking again. I need to start packing lunches soon, though, and I am in dire need of a Whole30 to break my fruit and nuts snack habits. I wish I was a little better prepared food-wise for the upcoming week--I have some meat pre-cooked, but just enough for a few meals. This week I also want to check out the local market, which has cheaper meat and produce than the grocery stores.

 

Goal #2 (Strength): 75 (Distinction)

I got in three bodyweight workouts (even though I was often dragging my feet and took a while to start the workouts). Despite being a little lackluster in the energy department, I did improve over this week (plank 30 sec --> 60 sec, half of push-ups on knees --> no push-ups on knees, and the next level of the pistol squat progression). 

 

Goal #3 (Mobility): 65 (Merit)

I got a foam roller, but I need to use it XD. I did get in a decent yoga session and I'm remembering to do my shoulder band exercises, which are important. Once I start picking up heavy weights again, I'll really need to focus more on mobility than I did this past week.

 

Side Quest (Keep Moving): 55 (Pass)

I spent a little time at a ceilidh and did a lot of walking, but the walking was out of necessity--nothing extra. I did figure out where I can buy my favorite brand of running shoes, though, and I'm going to try to get them this week. Currently the weather and temperature here (a little cool/crisp and often foggy/lightly raining) are my favorite conditions for running, which is making me a little antsy to start again.

 

Life Quest (Swing): I'll grade this at the end since I don't have a weekly goal (either I'm swing dancing again by the end of the 6 weeks, or I'm not). Nothing yet, though.

 

 

WEEK TWO RECAP

 

Goal #1 (Food prep/Whole 30): 70 (Distinction)

I found a great source of fresh meat, fruits, and veggies, and I'm back to my batch cooking. There are still a few things I'd like to get for the kitchen, but I'm all set for a Whole30, which I started today.

 

Goal #2 (Strength): 75 (Distinction)

One bodyweight workout + 2 barbell workouts--I'm back under the bar.

 

Goal #3 (Mobility): 70 (Distinction)

I'll probably need to do more mobility in future weeks, but for now I'm maintaining my deep squats and improving my shoulder mobility. I also have some Mobility WOD tips for correcting my sleeping position so I'm not as stiff in the mornings.

 

Side Quest (Keep Moving): 65 (Merit)

Nothing intense, but I spent some time ice skating, playing frisbee, and trying to climb, as well as doing plenty of walking.

 

On the subject of my side quest: I've decided to change my side quest for the rest of the challenge because 1) I don't think this goal is really influencing whether or not I incorporate additional exercise into my week, 2) I want to focus on getting my lifting workouts and school schedule in order before adding any additional workouts, and 3) I want to focus on another goal: sleep. Sleep's been a little weird recently--some days I'll wake up super early, and others I'll oversleep and feel groggy as a result. It doesn't help that I've been up late some nights. So, for now the new goal is to have lights out by 10:30 pm on school nights and 11:00 pm otherwise, for at least 6 days every week. Ideally I'll also be in bed at least 20 min. prior to that time so I can spend some time reading and winding down.

 

Life Quest (Swing): Nothing yet. This quest has been made more difficult by the fact that my uni's swing society is now defunct. There is plenty of swing dancing in the community, though.

 

 

WEEK THREE RECAP

 

How is this challenge already half over?

 

Goal #1 (Whole30): 65 (Merit)

Whole30 is going well (I had some non-compliant vitamin C tablets, but otherwise I'm on track) and fruit snacking is down, but I'm struggling with nuts. Since the definition of insanity is trying the same thing over and over again but expecting different results, I'm changing tactics: 1) Don't keep multiple servings of nuts around the house (I can easily buy a portion size at school if I want them), and 2) EAT MOAR. I don't want to have a large deficit at the moment--I have enough potential physical and psychological stressors to deal with at the moment. I'm not tracking, but I took a look at some Paleo meal plans and also played around on MFP to get an idea of what my intake should look like. I'm definitely not eating enough earlier in the day, which is why I'm turning to nuts in the evenings. I want the extra calories, but in a more sensible manner and in the form of more protein and other fats (coconut milk, olive oil, avocados, etc.) and some carbs (mainly sweet potatoes).

 

Goal #2 (Strength): 75 (Distinction)

2 barbell workouts, continuing the linear progression (and starting to add in power cleans), and I've investigated the lifting club at my uni. I'm ok not doing the third one since I did get another lifting session in between Friday and my Wednesday club session (and there was only going to be a max of one more workout between those).

 

Goal #3 (Mobility): 70 (Distinction)

Figuring out that I needed to stop sleeping on my stomach was huge--my shoulders feel much, much better. I did miss one rest day pre-workout mobility session (bad Alanna), but I'm feeling good.

 

Side Quest (Sleep): 60 (Merit)

Stayed up ~30 min. past my bedtime on 2 nights (once because of laundry, once after late evening lifting), and I need to work on winding down in the evenings still. Also, sleep quality has sucked recently--as in, I'm-hoping-to-get-hormones/vitamins/minerals/bloodcount-screened-by-a-doctor-to-figure-out-if-something's-off bad. Low calorie intake could also be a culprit. Another suspect is low vitamin D.

 

Life Quest (Swing): Nada, and any late nights are on hold until I figure out sleep.

 

 

WEEK FOUR RECAP

 

Goal #1 (Whole30): 65 (Merit)

Still going pretty well, and the making-sure-I-eat-enough goal has really helped reduce evening cravings (although I need to work on making sure I prepare good enough lunches to take with me to school--small salads don't cut it). I did go a little heavy on the fruit on a few days, although nuts are now on track.

 

Goal #2 (Strength): 80 (Distinction)

3 barbell workouts (Monday, Wednesday, Saturday), continuing the linear progression. I'm microloading OHP now, which is working well, and will probably start doing the same for bench press soon. I'm giving myself extra points this week for working on power cleans with the lifting club. I'm catching the weight in my shoulders, now, instead of in my hands/wrists.

 

Goal #3 (Mobility): 65 (Merit)

Skipped one pre-workout mobility session and my shoulder mobility suffered during my workout as a result. Still have ATG squats, though.

 

Side Quest (Sleep): 40 (Fail)

I need to get on this. I stayed up ~30 min. too late one night and between 5-15 min. too late for 3 or 4 more nights, and I'm failing at giving myself time to wind down. On the plus side, I'm actually sleeping properly now! I'm not sure if it's the new mattress topper, eating more, or the vitamin D supplement (I was not at all scientific about troubleshooting), but I'm happy to be sleeping again.

 

Life Quest (Swing): Finally got in a little bit of dancing! I stumbled across a swing event for mental health day this weekend and showed up to see if I could dance or help out. I ended up helping the instructor demo some Charleston and tried (with varying amounts of success) to get the audience involved. This instructor's venue for weekly classes/dances is a little more convenient to my housing (or at least, easier to get to from the metro), so hopefully I'll be dancing regularly again.

 

 

WEEK FIVE RECAP

 

Goal #1 (Whole30): 75 (Distinction)

Whole30 is going well. I did accidentally eat smoked salmon with trace amounts of sugar... my fault for not checking the packaging. High marks this week for food for upping the batch cooking to a new level. I've been spending a lot of time on food prep/clean-up (i.e., chopping vegetables and cleaning pans/cutting boards), which is getting annoying and time-consuming. So, instead of just batch cooking meat, I'm also working on making sure I have vegetables that are already cooked or ready to just throw in a pan.

 

Goal #2 (Strength): 80 (Distinction)

3 barbell workouts (Monday, Thursday, Saturday). Saturday was with the weight lifting club (I joined!) and I worked on power cleans more with the coach. After a month of working on the low-bar squats, I'm not sure about them... the weight (42 kg last lift, which is way under my high bar max) is starting to get rather uncomfortable on my back, and it doesn't feel as secure as I'd like. I feel like I'm wobbling coming out of the hole as a result. Originally I switched to low bar squats so I could strength my posterior chain more, though, so I don't want to abandon them yet. I may switch back to high bar squats for now but continue hammering the shoulder mobility and doing some warm-up sets with the low bar set-up to work on form and posterior chain strength. The low bar squats and my shoulders do feel better than they did in August, though--I can keep my wrists straight and lift much more than a couple months ago. It just may take a lot more time and a much slower progression for them to catch up to my high bar squats.

 

Goal #3 (Mobility): 70 (Distinction)

I slacked a tiny bit on the mobility work this week, but I did make time to go to a free, 10-min. massage session that's offered for students every Wednesday. The massage therapist used acupuncture points to loosen up my shoulders, and it seemed to help. Between the power lifting and the heavy grocery bags that I carried in to my session, though, I think I was the guy's worst nightmare as a client. I'll try to go regularly and see if the short sessions help.

 

Side Quest (Sleep): 75 (Distinction)

Besides staying up 10 min. too late one night (I'll count that as my once per week pass), I made it to bed on time every night AND made time to read before turning off the lights.

 

Life Quest (Swing): Nada

 

 

WEEK SIX RECAP

 

Goal #1 (Whole30): 70 (Distinction)

The Whole30+ (what day am I on now?) and massive batch cooking continue. My newest trick is batch cooking roasted vegetables.

 

Goal #2 (Strength): 70 (Distinction)

Only two Starting Strength workouts (one was replaced with a hike), but those two went very well. I'm finally starting to get the hang of power cleans! And I'm hitting a new PR now every time I do OHP--it's still a bear, but microloading (1 kg increase per workout) is making the linear progression doable (*knock on wood*).

 

Goal #3 (Mobility): 65 (Merit)

Pretty good, but it would have been better if I'd done another session.

 

Side Quest (Sleep): 55 (Pass)

Stayed up too late a few nights (esp. after lifting), but did a good job winding down by reading on the others.

 

Life Quest (Swing): Nope

 

 

WEEKLY MARKS (goal 1 / goal 2 / goal 3 / side quest --> average)

 

Week 1: 65 / 75 / 65 / 55 --> 65

Week 2: 70 / 75 / 70 / 65 --> 70

Week 3: 65 / 75 / 70 / 60 --> 67.5

Week 4: 65 / 80 / 65 / 40 --> 62.5

Week 5: 75 / 80 / 70 / 75 --> 75

Week 6: 70 / 70 / 65 / 55 --> 65

 

 

CHALLENGE RECAP

 

I'm very happy with how this challenge went (esp. since I bailed out of the last one, just started a Master's program, and moved to a new country). It wasn't perfect, but my goal was sustainable consistency, not perfection. I want to build very solid habits over the next year so I'm prepared for PhD life next fall, and so far I'm doing well.

 

The one sour note of this challenge is that I felt absolutely exhausted for a good chunk of it, and I don't think stress/life changes alone were the culprit (esp. since I haven't been that stressed! Well, beyond the initial freaking out about the lone squat rack at my new gym...). I did go to a doctor and they didn't pick up anything, though. On the one hand, that's good news (for instance, my thyroid is functional!), but on the other hand, it means I don't have an explanation or easy solution for why I haven't been feeling good. It has made me realize that I may need a little more help (beyond nutrition and exercise) for managing my health, and I've started taking additional steps to support my specific needs (more info TBA next challenge).

 

Goal #1 (Whole30) average: 68.3 (Merit) --> [+2 CON, +2 WIS]

Food and relationship with food are both going well. I'm glad I decided on a Whole30, and I'm continuing it for now because I (for a few reasons) fall under the category of people who need a little longer than 30 days. I had to check what day I'm actually on--I started on Sept. 28, so so far it's been a Whole34. I'm also getting to be an expert batch cooker--a skill I'll really need once I start the PhD.

 

Goal #2 (Strength) average: 75.8 (Distinction) --> [+3 STR, +1 CON]

The Starting Strength linear progression is going very well. I haven't stalled on the upper body lifts yet, thanks to microloading, which means I've started hitting 5RM PRs for OHP . Working weights at the end of the challenge were:

• Squat (high bar): 47 kg (103.4 lbs)
• Bench press: 40 kg (88 lbs)
• Deadlift: 67.5 kg (148.5 lbs)
• OHP: 27 kg (59.4 lbs)

Pull-up negatives are also getting better (i.e., slower and more controlled). I'm hoping for a proper pull-up before next fall...

 

Another big positive for this challenge was joining the lifting club. I'm looking forward to working with them over the next several months. Joining has already paid off--I'm getting lots of help with power cleans, which are proving to be much trickier than the power lifts!

 

I'm also still working on low bar squats, but at a slightly slower pace so my shoulder mobility can keep up.

 

Goal #3 (Mobility) average: 67.5 (Merit) --> [+3 DEX, +1 CON]

Shoulder mobility is much improved--a big breakthrough this challenge was figuring out that my sleeping position was messing up my shoulders. Now that I'm not undoing my mobility work every night, I'm making more progress. I also still have ATG squats, and hopefully I can maintain that mobility as the weights get heavier!

 

Side Quest (Keep Moving) average (weeks 1 and 2): 60 (Merit)

Eventually I want to do more regular conditioning workouts, but they aren't the priority now.

Side Quest (Sleep) average (weeks 3-6): 57.5 (Pass) --> 0.5 * [+1 CON] = [+0.5 CON]

Giving myself half credit for this. Now that I workout in the evenings, I need to make sure I get to bed on time afterwards.

 

Life Quest (Swing): Kinda (Pass) --> 0.5 * [+1 CHA, +1 STA] --> [+0.5 CHA, +0.5 STA]

Swing suffered the most from the persistent tiredness. I did make it to one swing event and am connected to a swing group via Facebook, so I'm also giving myself half credit for this. I know where to find my swing fix once things settle down (maybe next week...?).

 

Overall (excluding life quest): 67.5 (Merit)

[Hermione Gainser]

YES!  So much excite! 

[Alanna]

Challenge update:

 

Sunday, 9/14 (technically pre-challenge):about 40 minutes of mobility work (lots of lax ball work and one set of shoulder band exercises, accompanied by lots of snap/crackle/pop -ing, as well as some time spent sitting in a deep squat (45 sec x 2). Buying a foam roaller is on the agenda.

 

Monday, 9/15: first strength training workout in the UK (about time after over a week)--bodyweight circuit (split squats, push-ups/knee push-ups, glute bridges, shoulder band pull-aparts, plank, and knee raises, x3)  #Ineedapullupbar #missingmybarbells

[AlexCold]

Woah! Lots of change there but good for you to get focused anyways! No excuses. I can tell you that the Whole30, if followed to the letter, is a powerful weightloss tool. Really awesome way to lose weight without constant calorie counting. 

 

What's the gym situation like in the UK?

 

Also, if I may ask, what are you studying?

[Alanna]

Woah! Lots of change there but good for you to get focused anyways! No excuses. I can tell you that the Whole30, if followed to the letter, is a powerful weightloss tool. Really awesome way to lose weight without constant calorie counting. 

 

What's the gym situation like in the UK?

 

Also, if I may ask, what are you studying?

 

Thanks! I did my share of making excuses this past month as I was preparing to move, so it's past time to make fitness a priority again. I'm hoping that the Whole30 mindset will be my key to staying on track with food. I started Paleo with a Whole30 last year, so I won't have to spend a lot of time/energy learning about the guidelines and cooking compliant meals. Fat loss would be a nice side effect (and one I'm hoping for eventually), but what I really appreciated about the program was how it changed my relationship with food--it ended pretty nasty carb cravings+crashes and binge/restrict cycles. I learned this summer that I haven't recovered as much as I'd thought from that past. So, being mindful of food without slipping back into an eating disorder = win. 

 

I haven't seen the gym at my university yet, but I know they have a set up for lifting since there's a powerlifting club. Unfortunately membership isn't included in my student fees, but it is a reasonable price for students and classes are included. I don't think I can sign up until next week, so I still have a little time before I can start lifting again.

 

And I'm studying neuroinformatics (computer science meets neuroscience--basically, data analysis and computer simulations for neuroscience research). It's a year long master's program that includes an extended research project. I'm hoping to pick up more dry lab skills to take with me to my PhD.

 

 

Challenge Update

 

Tuesday, 9/16

 

Rolling/carrying 100+ lbs of luggage about half a mile counts as conditioning, right? Right? There was even a flight of stairs involved...

(Actually, there was quite a bit of carrying stuff and walking today, although I want my side quest to be more about incorporating additional activity on top of the walking I have to do).

 

I'm making progress in the food front--I finally moved in to my final accomodation today (I've been living like a nomad) and I went grocery shopping for a couple of my go-to quick-and-easy Whole30 meals: 1) eggs + veggies, and 2) tuna salad (i.e., salad + tuna, not the mayo kind). I'm going to have to get used to food shopping without a car--there's a limit to how many heavy veggies I can carry at one time. Other food adventures included cutting a monster carrot with a very small paring knife and figuring out how to use a new type of can opener. My fruit and nut intake is still a little high because they're easy snacks and sides, so I'll focus on getting those levels back down as part of the Whole30.

 

Some mobility work is on the agenda--I'll update this post with what I do.  ETA: I kept it short and stuck with the essentials--my shoulder band exercises and deep squats (1 min x 2). On the downside, I was being kind of lazy; on the plus side, I have go-to exercises for when I am tired/lazy.

[lazergician]

Hey Alanna! Like your goals. I'll pop by every now and again

[LouCarJo]

I was just stalking when this caught my eye [emoji4]. To get over heavy shopping, I recommend internet shopping. All the main supermarkets offer it and if you choose an unpopular time slot you only pay £1 delivery.

Sent from my iPhone using Tapatalk

[Crusunik]

I'm dropping in to return the support. Neuroinformatics sounds like an interesting subject. I'm a big fan of eggs and veggies as well. I will be interested to hear about how Whole30 works out. It sounds interesting. I should look it up at some point when I have time to read about it. Good luck on your challenge!

[concretecavewoman]

This challenge is awesome!  Whole 30 while relocating to a new country?? Wicked.

[Alanna]

Hey Alanna! Like your goals. I'll pop by every now and again

 

I'm dropping in to return the support. Neuroinformatics sounds like an interesting subject. I'm a big fan of eggs and veggies as well. I will be interested to hear about how Whole30 works out. It sounds interesting. I should look it up at some point when I have time to read about it. Good luck on your challenge!

 

This challenge is awesome!  Whole 30 while relocating to a new country?? Wicked.

 

Thanks everyone! Here's the Whole30 page for anyone interested.

 

 

I was just stalking when this caught my eye [emoji4]. To get over heavy shopping, I recommend internet shopping. All the main supermarkets offer it and if you choose an unpopular time slot you only pay £1 delivery.

Sent from my iPhone using Tapatalk

 

Oh man--internet shopping for freggies?! I knew that the supermarkets did deliveries, but I just assumed it would be expensive--thanks for letting me know it's a viable option! Part of me was looking forward to being hardcore and carrying groceries, but I think I can come up with better ways to spend my time, both fitness-wise and academic-wise. Have you had any trouble with the quality or expiration date of fresh foods when buying online?

 

Challenge Update

 

Wednesday, 9/17

 

I did a bodyweight circuit again (same as on Monday, but making the exercises a little more difficult where I can). I'm starting to realize that I don't particularly like doing intense exercise in my home--I focus better and work harder when I have a dedicated space for strength training. It might be different if I could devote a room for exercise equipment (an at-home power rack would be nice...), but my living room floor and bedroom floor just don't cut it. I'm the same way with academic work, so this shouldn't be a surprise. Regardless, I CAN workout at home, so I have no excuses for skipping the workouts...

 

I also went to my first ceilidh last night, so there are some points towards "keep moving."

 

I'm starting to remember how this whole "being a NF Rebel" thing works.

[Crusunik]

Thanks everyone! Here's the Whole30 page for anyone interested.

 

Thanks! I probably would have taken much longer to take a look at this if you hadn't linked it. The information about clarifying butter is amazing! I'm going to do that immediately when I get back to my place from visiting my parents. I was getting grass fed butter, but was missing that step. XD

 

Hopefully you don't have any issues with starting at the gym at your university. It drove me crazy when every day it looked like I would be able to lift the next day only to find out there was some other issue.

[Alanna]

Thanks! I probably would have taken much longer to take a look at this if you hadn't linked it. The information about clarifying butter is amazing! I'm going to do that immediately when I get back to my place from visiting my parents. I was getting grass fed butter, but was missing that step. XD

 

Hopefully you don't have any issues with starting at the gym at your university. It drove me crazy when every day it looked like I would be able to lift the next day only to find out there was some other issue.

 

I actually just bypassed the entire butter issue by using olive oil or coconut oil instead XD (I was never much of a butter person anyway). 

 

So, about that gym...

 

There was a presentation on sports and the gym yesterday during orientation, and afterwards I asked the presenter about the lifting facilities--i.e., how much space do they have devoted to free weights, do they allow power lifts and olympic lifts, etc. The answer to the latter was favorable (they're all allowed), but as to how many free weights they have: "Not enough, really."

 

Uh oh.

 

So, I checked it out today. They have three platforms (for deadlifts and, I'm guessing, Olympic lifts--my old school didn't have them). But, guess how many squat racks they have?

 

ONE.

ONE. SQUAT. RACK.

3 platforms. 1 squat rack with pins. 1 smith machine. Loads of other machines. Rows of cardio equipment. And this is NOT a small school.

GAAAAAAAAAAAAH.

 

But guys, it's ok! I looked for other options nearby and found this really cool gym that utilizes machines with "innovative technology" so that my exercise will be high intensity, but low impact. Which means almost no post exercise pain!

 

/sarcasm

 

So, yeah, I've looked into other options in my area, and haven't had much luck so far (as you could probably tell from above)--most of what I've come up with has been personal training operations that vary in quality. (I did find lots of interesting yet unhelpful-for-lifting places, though, like circus training and a climbing gym). The university gym DOES actually have more lifting equipment... but it's reserved for their elite sports teams practices.

 

My one thread of hope: it looks like the power lifting club that I mentioned earlier uses one of those special weight lifting rooms for their training. I don't know if members also have access to the room outside of the club's training sessions (which are twice weekly), but it might be something I could work with. Otherwise, I might be getting up at early o'clock to be the first one to the gym and that squat rack, which isn't quite ideal (Alanna first thing in the morning = very stiff Alanna, although a mile jog from my residence to the gym might help with that...).

 

I'm trying not to stress about this now and kind of majorly failing. One squat rack. One!

 

Someone please tell me to stop stressing until I corner the power lifting club at the club fair on Monday. In the meantime, I'll try to reminisce about about my old gym:

 

[Crusunik]

The university gym DOES actually have more lifting equipment... but it's reserved for their elite sports teams practices.

 

My one thread of hope: it looks like the power lifting club that I mentioned earlier uses one of those special weight lifting rooms for their training. I don't know if members also have access to the room outside of the club's training sessions (which are twice weekly), but it might be something I could work with. Otherwise, I might be getting up at early o'clock to be the first one to the gym and that squat rack, which isn't quite ideal (Alanna first thing in the morning = very stiff Alanna, although a mile jog from my residence to the gym might help with that...).

 

I'm trying not to stress about this now and kind of majorly failing. One squat rack. One!

 

Someone please tell me to stop stressing until I corner the power lifting club at the club fair on Monday. In the meantime, I'll try to reminisce about about my old gym:

 

 

 

I like the picture.

 

You never know, maybe people won't be doing curls all the time on the squat rack... That's possible right? Maybe along with everyone only using it for squats and press and stuff, when someone is using it maybe they'll let you work in... Right?... Right?... >.>

 

Joking aside, you really should stop stressing out until you corner the power lifting club at the club fair on Monday. Even if they don't have access on off days, they might have suggestions or be able to work on getting access for club members or adding more times or something. They might be able to tell you what times the rack tends to not be used or something.

[Hazard]

Alanna first thing in the morning = very stiff Alanna, although a mile jog from my residence to the gym might help with that...).

I'm pretty much always stiff before workouts. I start with squats, and by the 3rd or 4th warmup set I'm good to go.

[Alanna]

Joking aside, you really should stop stressing out until you corner the power lifting club at the club fair on Monday.

 

 

Thank you . 

 

 

I like the picture.

 

You never know, maybe people won't be doing curls all the time on the squat rack... That's possible right? Maybe along with everyone only using it for squats and press and stuff, when someone is using it maybe they'll let you work in... Right?... Right?... >.>

 

Joking aside, you really should stop stressing out until you corner the power lifting club at the club fair on Monday. Even if they don't have access on off days, they might have suggestions or be able to work on getting access for club members or adding more times or something. They might be able to tell you what times the rack tends to not be used or something.

 

 

That image is very appropriate--my old school had ~18 power racks, spread out across four rooms. I had no idea how spoiled I was.

 

Now, if anyone does curls in that one squat rack...

 

I actually am stressing less now. As you said, maybe there won't be lifters who misuse the squat rack, and maybe I'll meet some cool lifters because I'll be forced to talk to them to negotiate using the squat rack/working in (although for the next several weeks, working in will probably mean taking off all of their weights). OR maybe they only have one squat rack because everyone else is a cardio bunny. I also finally got an idea of my class schedule, and I think I can arrange my lifting sessions so I'm not rushed (just in case I have to wait)... I can always bring a journal article to the gym with me and read about neurons while I'm waiting for some bro to finish his curls . 

 

Another reason I'm less stressed: I'm now determined to lift heavy this year, whatever it takes, because one of my new flatmates thinks lifting heavy makes girls bulky. Bro science must be defeated!

 

 

I'm pretty much always stiff before workouts. I start with squats, and by the 3rd or 4th warmup set I'm good to go.

 

That's my usual routine, and it works for my baseline level of stiffness. First thing in the morning, though... it's not pretty. Cheap student beds probably don't help.

 

 

Challenge Update

 

I forgot to mention that I bought a foam roller (which I've yet to use) and a yoga mat earlier this week.

 

Thursday

 

Didn't do much beyond my shoulder mobility exercises.

 

Friday

 

Also didn't do much activity-wise, but I did go grocery shopping and finally started making proper meals! And batched cooked chicken--batch cooking ftw. I also got some sweet potatoes so I have a way to add carbs and bulk without eating fruit.  I also picked up a few more supplies for the kitchen (which is good, because the very dull knife that came with the flat has already claimed part of one of my finger nails).

 

Saturday

 

Same bodyweight circuit as earlier this week, but I've been making the exercises more difficult. Most notably, since Monday I've doubled my plank time (30 sec-->1 min.), stopped doing push-ups on my knees, and have semi-graduated to the next level in my squat progression. 10 reps of Bulgarian split squats, which I've been doing on and off since the end of July, have started becoming easy, and my balance has improved a lot. So, now I've started working on the beginner shrimp squats, which are tough--I need to use a wall to balance (and take away some weight) in the deepest part of the squat. I only did 3 reps (on each leg) for each circuit, focusing on lowering in a controlled manner and then exploding back up using my glutes and quads.

 

I also did my shoulder mobility exercises again.

 

Sunday

 

I broke in the yoga mat with about 35 min. of yoga. I also picked up and cooked some more chicken so I have it for the week.

 

Week recap to follow at some point.

[Alanna]

WEEK ONE RECAP

 

I changed my grading so I'm using the British postgraduate grading scale. Details below, but basically, according to this scale anything 60+ is a good mark, and anything 70+ is very good.

 

<49: Fail
50-59: Pass
60-69: Merit
70>: Distinction

I kind of like this grading scale better because while anything 70+ is great according to these standards, I can make the distinction between doing very well (a 70) and absolutely rocking this challenge (a 100).

 

This week was a decent start, but there is also plenty of room for improvement. I'm starting to get back into making fitness a priority (and I am reeeally looking forward to classes starting soon so I can settle into a routine). I lost momentum on Thursday/Friday, but rallied over the weekend.

 

Goal #1 (Food prep/Whole 30): 65 (Merit)

I'm starting to get set up in my new kitchen (buying basic supplies, learning my way around the new groceries stores, etc.) and have just started batch cooking again. I need to start packing lunches soon, though, and I am in dire need of a Whole30 to break my fruit and nuts snack habits. I wish I was a little better prepared food-wise for the upcoming week--I have some meat pre-cooked, but just enough for a few meals. This week I also want to check out the local market, which has cheaper meat and produce than the grocery stores.

 

Goal #2 (Strength): 75 (Distinction)

I got in three bodyweight workouts (even though I was often dragging my feet and took a while to start the workouts). Despite being a little lackluster in the energy department, I did improve over this week (plank 30 sec --> 60 sec, half of push-ups on knees --> no push-ups on knees, and the next level of the pistol squat progression). 

 

Goal #3 (Mobility): 65 (Merit)

I got a foam roller, but I need to use it XD. I did get in a decent yoga session and I'm remembering to do my shoulder band exercises, which are important. Once I start picking up heavy weights again, I'll really need to focus more on mobility than I did this past week.

 

Side Quest (Keep Moving): 55 (Pass)

I spent a little time at a ceilidh and did a lot of walking, but the walking was out of necessity--nothing extra. I did figure out where I can buy my favorite brand of running shoes, though, and I'm going to try to get them this week. Currently the weather and temperature here (a little cool/crisp and often foggy/lightly raining) are my favorite conditions for running, which is making me a little antsy to start again.

 

Life Quest (Swing): I'll grade this at the end since I don't have a weekly goal (either I'm swing dancing again by the end of the 6 weeks, or I'm not). Nothing yet, though.

 

Averaging out the different scores: 65 (Merit) for Week 1

[Crusunik]

oh wow... 18 power racks?!... that sounds amazing... o.o

That picture is awesome.

 

 

Another reason I'm less stressed: I'm now determined to lift heavy this year, whatever it takes, because one of my new flatmates thinks lifting heavy makes girls bulky. Bro science must be defeated!

 

That is an awesome objective. I strongly support it. Is there a milestone that you want to reach to shock the person out of that belief or anything?

[Alanna]

That is an awesome objective. I strongly support it. Is there a milestone that you want to reach to shock the person out of that belief or anything?

 

I'm not too worried about changing his mind about women lifting, esp. since whether or not he changes his mind depends a lot on how he defines "bulky" and "heavy." Also, his opinion on this topic doesn't have any weight (pun intended ) since 1) he doesn't even lift (he hasn't for the past two years because he hurt his shoulder doing an overhead press...), and 2) when he did lift, he didn't squat, so I'd say that he never truly lifted. I will, however, get a tiny bit of extra satisfaction (on top of my already existing enjoyment of lifting) from my progress because it will topple his preconceived notions.

 

As far as what I want to accomplish this year, though: after this summer, I know that unexpected circumstances can make it hard to determine what my gains will be. What I do want to do is max out my linear progress and then switch to a slow, steady, and sustainable intermediate program. 

 

Challenge Update

 

Monday

 

This morning I finally broke out the foam roller (as well as the trusty old lax ball) and did a lot of SMR. I also did my shoulder band exercises and more deep squats (1 min x 2) which are becoming more comfortable.

 

I had the opportunity to do a little bouldering today, too. I say a little because the wall was more difficult than the one I used before (when I went bouldering for the first time this past spring), so I didn't make it very far XD. While I was there, I asked the climbing coach what the free weights section was like at their gym. They also only have one squat rack (but TWO smith machines--so guys, this gym may be the winner... /sarcasm).

 

AND I found the power lifting club and got some info about them and the uni gym amidst the very crowded and very noisy club fair. Here's the rundown:

1. They seem nice. They also mentioned (without me asking) that there are some girls on the team, despite the very conspicuous lack of girls in the team photo.
2. I can just show up and train with them--no competing required. And it seems like I can do my own programming, too, and just work on whatever power lifts and Olympic lifts I'd like to do that session.
3. They do get a special room with more equipment for their training sessions, but unfortunately members don't have access to it outside of their training times. They train twice weekly for two hours: Wednesday evenings and Saturday early afternoon.
4. I should avoid going to the gym from 4-7 pm for free weights because "You will not get a squat rack. You will not get a platform. You will not get a bench." 8 am-4 pm (gym opens at 7 am) and after 7 pm seem to be the best times.

They have a free trial period in the beginning of Oct. (no membership fees required) so I'll check it out. The Saturday training will sometimes conflict with some hiking I want to do (and since I'll only have the opportunity to hike in the UK for this one year, those trips will take precedence) and I do want to lift 3x a week, so I'll still have to figure out a way to nab the squat rack, too. After looking at my class schedule again, I think late evenings and Sunday mornings will be my best bets. I'll let you know how it goes...

[mkdutch]

God speed, my friend! You can do it. I'll be watching.

[Alanna]

God speed, my friend! You can do it. I'll be watching.

 

You're back! And you have a new challenge!

 

 

I'll be following you, too .

[mkdutch]

Haha, I am and I do. It's been rough. Glad to see you are still around!

 

[SpecialSundae]

Ooh! Hey! You're a UK warrior now!

 

Which uni are you at? 

[Alanna]

Ooh! Hey! You're a UK warrior now!

 

Which uni are you at? 

 

I'm glad to join their ranks for this year! I'll PM you my uni.

[Hermione Gainser]

Soooo many LOLs in your updates.  So many! 

 

Sorry your gym options are leave something to be desired.  But it sounds like the powerlifting club might be pretty good.  Here's hoping!