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The Deflabulation of Schmopey


Schmopey

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Week Two Recap:

 

Gym: 3/3 Lifting is progressing nicely.

 

Eating: 5/7 days tracked. Tracked some of every day, but not everything on a couple of days. Pot lucks at work make it hard. But my weight this morning was lower than last Monday, so good.

 

Running with the Dog: 1/2 for 3.4 miles.

 

Rockstar: 3/5

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

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Challenges: First, Second, Third, Fourth

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Monday, Week 3:

 

Wt: 250.9, BF: 30.2, ICW: 80.5, ECW: 48.1, TBW: 128.5

Squats: BWX10, 45x5, 95x5, 135x5, 185 5x5, 135x20 The first set did not feel light, 2nd set was better, 3rd was good, the last rep of 4th was starting  to get tough, and powered through 5th just fine. Short break then volume added set to save the world.

Tried a front squat for the 1st time ever. I loaded the weights for my rows with the bar on the squat rack for some reason. Since it was up there, I figured why not try a front squat. I did it without too much trouble, but it was probably the ugliest one ever. 110 lbs.

BBRow: 110 5x5 (30 sec rests), 110x10

Bench: 95x5, 145x5, 160 5x5; all 4 benches were actually being used when I finished my rows, so I was going to do more squats. Just as I was putting the first wheel on, one of the benches opened up, so no more squats :(

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

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Challenges: First, Second, Third, Fourth

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Front squats are fun!  Did you do them with crossed arms or with your hands in an overhead press position?

 

I did not cross my arms. I think I need to get the bar a bit more on my delts, so as to avoid crushing the windpipe. I definitely need to work on mobilizing my arms; I could only get my forearms to about 25ish degrees below parallel with the floor. I might try to do more than one on Wednesday in between my warm-up sets for OHP.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

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Challenges: First, Second, Third, Fourth

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I did not cross my arms. I think I need to get the bar a bit more on my delts, so as to avoid crushing the windpipe. I definitely need to work on mobilizing my arms; I could only get my forearms to about 25ish degrees below parallel with the floor. I might try to do more than one on Wednesday in between my warm-up sets for OHP.

That's how I usually do them..with turn over head press

Warriors don't count reps and sets. They count tons.

My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar

Tally Sheet for 2019

Encouragement for older members: Chronologically Blessed Group;

Encouragement for newbie lifters: When we were weaker

 

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Week 3 Recap:

 

Not good. Must have tweaked something while splitting firewood on Tuesday, because I awoke Wednesday with some fairly severe back spasms. As I was supposed to do deadlifts that day, I decided to skip the gym. Had Turkey Day; I cook the turkey, stuffing, mashed potatoes, and gravy (all the important stuff), so it was delicious!  My back was still spazzing on Friday, so I skipped the gym then as well.

 

Gym: 1/3

Tracking: not really

Running: nope

Guitar: 3/5

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

MyFitnessPal

Challenges: First, Second, Third, Fourth

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Monday, Week 4:

 

Time to get back on track. My back was not twinging this morning, so off to the gym:

 

Wt: 251.5, BF: 30.2, ICW: 81.1, ECW: 47.6, TBW: 128.8

Squats: BWX10, 45x5, 95x5, 135x5, 185x5, 195 5x5 realized I was supposed to do 190 after the first set @195, the set wasn't bad so I decided to go with it. Back seemed fine throughout squats, hopeful for DL.

OHP: 65x5, 85x5, 105x5, 120 5x5 might be time to switch to fractional plates. I got them all, but the last few weren't pretty.

DL: 155x5, 185x5, 225x5, 255x5 these were good. Back did fine, see what tomorrow brings

 

Lifting went well, though I did not do extra volume to help save the world. My weight was only up 0.6 pounds; pretty happy about that. Workout logged 14,850 pounds for the challenge.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

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Challenges: First, Second, Third, Fourth

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Wednesday, Week 4:

 

Wt: 250.2, BF: 29.8, ICW: 81.6, ECW: 47.0, TBW: 128.5

DL: 225x1 because there are jerks who don't put their toys away. I figured that 225 was a better bet than the 405 that had been left on the platform of the neighboring rack.

Squats: BWX10, 45x5, 95x5, 135x5, 185x5, 200 5x5, 155 2x15

BBRow: 115 5x5, x10

Bench: 95x5 p, 145x5 p, 165 5x5

 

ETA: My back is feeling good, so I decided to add some volume back in.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

MyFitnessPal

Challenges: First, Second, Third, Fourth

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Friday, Week 4:

 

Wt: 251.5, BF: 30.5, ICW: 80.5, ECW: 47.8, TBW: 128.3
 
Squats: BWX10, 45x5, 95x5, 135x5, 185x5, 205 5x5; the first set felt heavy, will see how the rest go. Set two felt a tad better. They all went well.
 
OHP: 65x5 (guess I shouldn't count these any longer), 85x5, 105x5, 122.5 5x5 clipped the left hook at the bottom of the 4th rep, that sucked but I was able to recover and finish the set. The rest were done without any hitches. Might have been able to do 125, next time.
 
DL: 155x5, 185x5, 225x5, 265x5
 

 

No extra volume today; I have to get everything ready for the wave of 5-year-olds that will be inundating us this evening. And I'll be moving and stacking a half-cord of wood later today.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

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Challenges: First, Second, Third, Fourth

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Week 4 Recap:

 

Gym: 3/3 plus moved and stacked 1/2 cord of firewood

Tracking: I tracked something everyday, but tracked everything no days :grumpy:

Running: 1/2

Guitar: 3/5

 

So the week was OK. My daughter turned 5 on Tuesday, so we had the family over for dinner with cake and ice cream. Somehow she also talked my wife into inviting her entire Pre-K class over for a party on Friday. We figured that there wouldn't be too many families who would be interested in going to a 5yo birthday part at 6PM on a Friday night. We were very, very wrong; even the teachers came. Only one of the 15 families didn't show, and a few of them waited to let us know they were coming; we got one RSVP call at 2:40 Friday afternoon. Ended up with 20 kids and 25 adults. All in all it went well and was fun.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

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Challenges: First, Second, Third, Fourth

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Monday, Week5:

 

Wt: 250.9, BF: 28.2, ICW: 83.3, ECW: 48.9, TBW: 132.3

Squats: BWX10, 45x5, 95x5, 135x5, 185x5, 210 5x5 first set felt about as heavy as Friday's. The rest felt pretty good, so I decided to do a volume set @160, got 20

BBRow: 120 5x5, x10

Bench: 145x5, 170 5x5, 145x10

 

Weight is actually down from Friday, so I am pleased with that. Body fat also measured it's lowest this challenge. I am still hitting all the increased weights.

 

It looks like I may need to start doing some pushups to help save the world.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

MyFitnessPal

Challenges: First, Second, Third, Fourth

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Wednesday, Week 5:

 

Wt: 250.4, BF: 29.9, ICW: 81.1, ECW: 47.6, TBW: 128.8

Squats: BWX10, 45x5, 95x5, 135x5, 185x5, 215 5x5 1st set seemed lighter than Monday's (not by much) the rest were fine, (after DL) 175 2x5

OHP: 85x5, 105x5, 125 5x5

DL: 185x5, 225x5, 275x5, 225x10

 

I went searching through my log notes, and it looks like I am closing in on my training maxes. If I hit all my lifts, I will set a new 5x5 PR on squats at 235 and tie my DL 1x5 best @295 next Friday (12/19). I believe bench and OHP have a ways to go yet.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

MyFitnessPal

Challenges: First, Second, Third, Fourth

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Friday, Week 5:

 

Wt: 251.3, BF: 28.9, ICW: 82.9, ECW: 48.3, TBW: 131.2

Squats: BWX10, 45x5, 95x5, 135x5, 185x5, 220 5x5 1st set was heavy, 2nd felt better, 3rd was good, 4th was good too, finished 5th strong, 175x10

BBRow: 125 5x5, x10

Bench: 135x5, 175 5x5,

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

MyFitnessPal

Challenges: First, Second, Third, Fourth

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Saturday, Week 5:

 

Today was Cookie Day, an annual holiday in the Kopec household.

 

smaller%20cookie%20day.jpg

 

There were still 2 or 3 more types of cookies to be made at this point.

 

My wife has been holding Cookie Day with some of her friends for 7 or 8 years now. My children were very surprised when they learned that Cookie Day was not, in fact, a national holiday.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

MyFitnessPal

Challenges: First, Second, Third, Fourth

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Week 5, Recap:

 

Gym: 3/3 lifting is going well, getting back to my heaviest weights

Tracking: mediocre, have a 36 day streak on MFP, but not tracking everything.

Running: 1/2 weather this time of year has not been helping

Guitar: 2/5 I think, I may have done one more, but need to do more.

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Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

MyFitnessPal

Challenges: First, Second, Third, Fourth

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Monday, Week 6:

 

Wt: 256.0, BF: 29.8, ICW: 82.7, ECW: 49.4, TBW: 132.1

Squats: BWX10, 45x5, 95x5, 135x5, 185x5, 225 3x5, 2; 1st set felt about the same as Friday's, resting about 3:30 between sets, sets 2 and 3 were fine; on 2nd rep of set 4, my left knee burned a bit on the way up. I adjusted my stance as I think my feet were a bit more forward than usual, dropped into the whole and the burn was there, so I folded forward to put the bar on the safeties. That was it for squats today.

OHP: 85x5, 105x5, 125x3, 127.5 5x5

DL: 185x5, 225x5, 275x1, 285x5

 

Not too shocked that my weight was up; I suspect water is involved, as my ring was extra tight this morning.

 

There has been no residual pain in the knee, so I'm not really sure what that was all about. I think I'll try to spend some time with the foam roller and voodoo floss tonight.

 

Micro-loading the OHP seems to be working quite well. I am able to be explosive enough to make the weights rattle the bar even on the last few reps.

 

Deadlifts were good.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

MyFitnessPal

Challenges: First, Second, Third, Fourth

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Wednesday, Week 6:

 

Wt: 251.5, BF: 29.8, ICW: 81.8, ECW: 47.6, TBW: 129.4

Squats: BWX10, 45x5, 95x5, 135x5, 185x5, 225 5x5; 1st set felt better than Monday's, the rest felt pretty good, no knee pain, 185x15 Tried to keep to ~3 minutes between sets.

BBRow: 130 5x5, x10

Bench: 135x5, 180 5x5, 135x14, #15 just was not going to make it all the way up.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

MyFitnessPal

Challenges: First, Second, Third, Fourth

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Week 5, Recap:

 

Gym: 3/3 lifting is going well, getting back to my heaviest weights

Tracking: mediocre, have a 36 day streak on MFP, but not tracking everything.

Running: 1/2 weather this time of year has not been helping

Guitar: 2/5 I think, I may have done one more, but need to do more.

 

Good to see lifting is going well!!!

 

I don't know if I ever got past a 4 day streak on MFP, so you've got me beat.

 

Keep up the awesome work!

90+ Masters Weightlifter

Current Lift PRs
Snatch: 93kg/205lb // Clean and Jerk: 113kg/248lb // Back Squat: 170kg/375lb

Spoiler

 

2016 USAW Senior Nationals - 6th place

2015 USAW American Open - 8th place
2015 USAW Senior Nationals - 9th place
2014 USAW Senior Nationals - 9th place

2013 USAW Senior Nationals - 9th place

 

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Friday, Week 6:

 

I was hoping to put a significant dent in the weight left for the challenge, but I guess a year of slacking can't be overcome by just 6 weeks of work. As I had time to spend in the gym this morning, I took some form check video.

 

Wt: 254.9, BF: 30.2, ICW: 82.2, ECW: 48.3, TBW: 130.5
 
Squats: BWX10, 45x5, 95x5, 135x5, 185x5, 225x3, 230 5x5 form check
 
OHP: 85x5, 105x5, 125x3, 130 5x5
 
DL: 185x5, 225x5, 275x3, 295x5 ties x5 PR form check
 
After that, time for StW volume circuit: everything x10
 
Squats 155, bench 135, DL 185, DB rows 65 each arm; x6
 
     I calculated that I would need 14 circuits to break 100,000 pounds in this workout. I am pretty much tapped out after 4, going to see if I can get 3 more through sheer stubbornness. Got 2 more, stubbornness was becoming stupidity at this point. Calling it done.
 
So I ended up with 53,250 pounds moved for the challenge. I am a tad disappointed, since I had 3 days where I posted more than 100,000 pounds for last year's winter volume challenge.

Paladin Aspirant

Level 3

STR: 13   DEX: 3  STA: 9  CON: 9.33   WIS: 6.66   CHA: 6

MyFitnessPal

Challenges: First, Second, Third, Fourth

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[...] So the week was OK. My daughter turned 5 on Tuesday, so we had the family over for dinner with cake and ice cream. Somehow she also talked my wife into inviting her entire Pre-K class over for a party on Friday. [...]

 

Ah ha ha..... love it when 5 year olds win discussions, especially with epic results like this! Glad to hear it went well, all things considered!

 

[...] My wife has been holding Cookie Day with some of her friends for 7 or 8 years now. My children were very surprised when they learned that Cookie Day was not, in fact, a national holiday.

 

IT SHOULD BE! Just went to a cookie swap last night, tried to be judicious in what I brought home, am now fighting the urge to eat them all for breakfast. Should probably make real food now...

 

[...] Got 2 more, stubbornness was becoming stupidity at this point. Calling it done.

 
So I ended up with 53,250 pounds moved for the challenge. I am a tad disappointed, since I had 3 days where I posted more than 100,000 pounds for last year's winter volume challenge.

 

I'm all for Saving the World, but destroying our superheros in the process doesn't bode well for future world threats - congrats on not moving into stupidity, and congrats on what you did accomplish!

Current Challenge #39 - 15.02.23  |  Challenges: #38, #29  |  Fitocracy: redtomato501

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