Sam Ashen the Form Reset Button - Chapter 2

[Sam Ashen]

Apparently this Challenge showed up one week prior to the originally planned start date.  Okay.  Here we go!

 

In the previous Challenge, we:

• kept and reviewed a food log.  This was a huge factor!
• kept an exercise log.
• 
  
• made a habit of preparing (eggs) for the next day and thereby staved off starvation.
• 
  
• leveled the cooking skill, just like real-life World of Warcraft heroes!
• 
  
• uploaded you-tube videos and opened a can of worms.
• 
  
• set a weight goal to be less than my best 5x5 bench press and smoked it!
• 
  
• set a squat goal at 315 pounds but walked away from it.
• 
  
• been away from laptop computer games for the entire 6 weeks of the Challenge!

In bold is what I am particularly amazed with.  I underlined what I thought was the best achievement.

 

The previous Challenge was a Sam Ashen Success, if I might say so myself!  however, taking the videos opened a big can of worms.  Apparently I have been doing all of my lifts all wrong my entire life!  Specifically:

 

Overhead Press:  Add the part where I use the lats as a platform.  Get the back tightness in.

Bench Press:  Needs a shoulder check.  Make sure the form is not causing shoulder issues.  Add a pause.

Squat:  Fixing a butt wink and learning the low bar position.

Deadlift:  Apparently I had no idea what a rounded lower back feels like and got all the way to 405 pounds (184 kg) stiff-legged, hips high, and lower back rounded.

Clean:  See above.  I got all the way to 215 pounds (98 kg) this way.

Bent-Over Row:  See above.  Dang!  I never any of this until I saw my own videos.

 

So the goals are:

1.  Fix the mistakes and apply the lessons learned from the Last Challenge and Fix the Form!

1. Get those Rest Days in!  Count the Rest Days.  Get at least 15.  BONUS:  I can still practice form with a broom stick!
3. Don't forget to stretch!  It feels so wonderful!  X/42 days.
4. 
   
5. Get a clean form check on the six lifts I mentioned above.  This will get verified in the form-check section.  X/6 lifts learned.
6. 
   
7. Bonus goal:  Learn the Olympic lifts!  (Clean and Jerk; Snatch) X/2 new lifts learned.
8. 
   
9. 1RM PR Goal: STAY away from 1RM PR attempts for the entire 6-Week Challenge!  Pass / Fail
10. 
    

2.  Continue leveling the Cooking Skill and Logging the Macros.

1. Learn new Recipes to cook!  Learn at least 6.
3. Get independent of boxed meals for supper!  Count boxed meals.  Get 6 or less.
4. 
   
5. Get weight under 190 pounds. (86 kg)
6. 
   

3.  Survive the Invasion of the 'RENTS!

1. Hack the schedule and get my home cleaned out!
3. Tank the invasion of the 'rents!  Keep weight under 190 pounds (86 kg) after the visit.  Failing that, count weeks to recovery.

 

That should be more than enough.  I can think of more objectives to achieve, like water and sleep.  I decided to just add them to tracking instead and set goals later.

 

 

Execution:

 

A. Keep up the daily logs!  Track:

MFP Food log macros

Exercise or noted Rest Day

Eggs boiled for the next day

Water intake

Sleep - bed time, rise time, quality of sleep, how crappy I feel

 

B. Weekly review on Saturday:

Saturday morning weigh-in

Saturday afternoon review

Count boxed meals for supper

Count new recipes attempted

Anything to change for next week?

 

C. Win the Form-Fix Battle!

Start slow with an empty bar.  Focus on correct form.  Then choose a light weight for work.

Work 10 sets of 10 reps.  Get the rep count in.

Assess the form every two weeks.  (Healer approves!  Then upload!)

Then work 5x5 progression.

 

Upcoming events:

 

Birthday coming up during this Challenge!  I am going to ding 42!  Hint:  You cannot ask for a better birthday if you are a Star Wars fan.  Spoiler:  Looking at my profile is cheating.

 

The Invasion of the 'Rents!  This usually means throwing all weight plans out the window.  (I usually count on gaining at least 5 pounds or 5 kilograms while they visit.)  I don't know what it is.  I also do not have their travel plans and how long they are going to be in town.

 

Side Quests:

Execute a successful strict hand-stand push-up!  The last success was one year ago.  The last time I tried, I could get it if I put my head on a pillow.

 

Execute a successful muscle-up on a bar!  I can do pull-ups.  I hit a wall around ten or twelve.  I do not know how to do a muscle-up.

 

Prepare for a 5k run.  Last year my time came in at 28m37s.

 

Leave the 3-plate squat until after the Challenge is over.

 

Upgrade my battle armor!

 

The jury is out on whether or when I am going to assign attribute points to these goals.  Currently I am L2, STR2, DEX1, STA1, CON3, WIS6, CHA1, assuming I counted it all right in the Recruit Challenge.

 

It looks like a big list.  The main thing is to keep the expanded list of dailies going and hacking the schedule.  Approach it in a disciplined manner and we will succeed!

 

EDIT:  Additions to Side Quests will be in bold.

EDIT2: Cosmetically categorized 10 goals into a list of 3 Missions.

EDIT3: Restated the same goals with X-Com flavor.

[CourtnieMarie]

hello! love the goals - looks like you are in a great mindset and getting through some form fixes! subbing to follow along

 

also, it's my understanding that they always open the forums early but technically the challenge still doesn't start until the 13th! lots of people get a head start though, so you're right on track

[Stronkey Kong]

Subbed for good form!

[Sam Ashen]

hello! love the goals - looks like you are in a great mindset and getting through some form fixes! subbing to follow along

 

Thanks for the compliments!  I believe I have not met you before, so well met!  I will check out what you are up to when you post a Challenge.

 

Subbed for good form!

 

Either I will get this form down, or I will spend seven weeks in 10x10 Hell.  Tonight took about an hour and a half.

 

Here is a quick form check question.  Am I close on the bar position for low-bar squats?  (Shirt off picture if that is considered NSFW.)

 

 

I think it is close, but I need to squeeze the shoulder blades tighter.

[Mr_Willes]

Subbed to see how you're doing and form tips!!!

 

[Sam Ashen]

I have a noob question about running and lifting:  Does running (5000 m or 10000 m) mess with rest days or is it fair game?  I might do a local 5k event and might spend a couple of months working up to it.

[CourtnieMarie]

I have a noob question about running and lifting:  Does running (5000 m or 10000 m) mess with rest days or is it fair game?  I might do a local 5k event and might spend a couple of months working up to it.

I actually find that running helps me with DOMS recovery. although, I don't have specific strength goals right now so i'd be interested to see what other people think!

[Milo]

Wow, ambitious challenge!

 

Subbed. Now amaze me with your continued success.

[Sam Ashen]

I actually find that running helps me with DOMS recovery. although, I don't have specific strength goals right now so i'd be interested to see what other people think!

 

I stepped outside.  I am NOT running in this.  It is too darned cold.  Call me lame.   Instead I am going to fix something warm to eat.

 

Your mention of DOMS reminded me to check.  I feel the upper back if I tighten it.  I felt some chest in the morning, but nothing in the legs or hamstrings or glutes.  Nothing.  Squat volume was 16350 pounds in 130 reps; Rows and Bench Press were 9950 in 110 reps.  Probably pick a number, like 2 or 3 and divide volume by that lucky number to get an equivalent volume; I'm going back to my energy argument.  However, I did hit the upper back.

 

 

 

Wow, ambitious challenge!

 

Thanks!  I think it reads more like a quest list instead of goal setting.  The previous one had an unexpected conclusion - We will see what this one brings.

 

ADDED:  Work is giving me a headache today.  Trying to figure out a bunch of Excel formulas, trace all the variables, discover which ones are pointing to the wrong cell, fix the formulas, transfer everything to a fresh spreadsheet, make it generic, and make sure the spreadsheet calculations match my hand calculations.  It is making my head spin.

 

EDIT2:  So it looks like I have DOBS and not DOMS.

[wildross]

You seem to have missed the part about how many goals to have.

[Sam Ashen]

You seem to have missed the part about how many goals to have.

 

A lot of them could be combined, actually.  However, the numbered list just keeps counting.  (EDIT: I decided this was a good idea.)

 

<SNIP>

 

Your analogy is Paul of Tarsus.    When gets going on a list, he makes a long list.

 

The logs are in.  Still need to boil eggs and stretch and foam roll.

[miss_marissa]

Why are there so many spoilers lol

[Sam Ashen]

Why are there so many spoilers lol

 

I use spoilers to make the post appear shorter.  That way, it is easier to scroll past a long post and on to the next post.  Does it make reading easier or more difficult.

 

NOTE:  I followed some advice and re-organized my list of goals into three main missions.  Hmm.  I never mentioned a Life Quest.  I will have to think on that.  (Or I decided not to type it in.)

 

High Bar Squat:  Do the red marks on my shoulders say I missed the location or do they say I need to tighten up more?

 

Quest Help!  Does anybody have a suggestion about how to approach cleaning out a bachelor pad?  Does anybody have something empowering to say?  I could use it!  

[CourtnieMarie]

Quest Help!  Does anybody have a suggestion about how to approach cleaning out a bachelor pad?  Does anybody have something empowering to say?  I could use it!  

when i feel overwhelmed by how much cleaning or organizing needs to get done around my place, i like using spezzy's process of just doing SOMETHING for 10-15 minutes (set a timer). you'll be surprised what you can get done and on days when you have extra time you end up wanting to keep going anyway!

[Sam Ashen]

when i feel overwhelmed by how much cleaning or organizing needs to get done around my place, i like using spezzy's process of just doing SOMETHING for 10-15 minutes (set a timer). you'll be surprised what you can get done and on days when you have extra time you end up wanting to keep going anyway!

 

Hmm.  Okay.  I get it.  I am boiling eggs every weeknight.  Boil water.  Start SOMETHING.  Water is boiling.  Drop eggs.  Keep doing SOMETHING.  Eggs done.  HAX!

 

Usually that "something" would be the dished I just made, but that list can expand.

[miss_marissa]

Quest Help!  Does anybody have a suggestion about how to approach cleaning out a bachelor pad?  Does anybody have something empowering to say?  I could use it!  

 

Start small. Work with one shelf or one drawer at a time. You also might be able to find something useful here

[Jett]

Hi, Sam. I know we joined NF around the same time; glad to see you're doing well. I'll be following your thread this time.

 

When I clean, I pick one section at a time to work on. Like, one bookshelf, one desk, one corner of the room. I then take all the extra stuff and pile it in a different corner, throwing away stuff I no longer need in the process. I'm not sure if this is the best way to go about things, though. I've been doing this for months now, and the pile of extra stuff is slowly shrinking as it floats about to different parts of my apartment. It means the whole place is never quite clean, but various portions of it look nice for a while, until it's their turn to get the pile again. I just need to set aside a weekend to finish the process. x_x

[Sam Ashen]

Hi, Sam. I know we joined NF around the same time; glad to see you're doing well. I'll be following your thread this time.

 

Hi Jenn!  We did start at about the same time.  Possibly even the same day!  Thanks for your advice and support!

 

Start small.

 

I think the small starts would be to seek out and destroy all trash; then organize the kitchen; then table tops.

-------

 

Got my logs in today.  Worked Overhead Presses and Deadlifts.  Big Rod is helping me out on form.  I am feeling really good about this one.  I plan to tape a set on Saturday, then show it to the Healer and get his blessing, then show it to everybody!

 

I'm making my third attempt at a beef stew tomorrow.  I chopped up 4 potatoes, an onion, some mushrooms, and 26 ounces of beef and a couple packages of some seasoning mix.  It pretty much filled the entire crock pot.  Hopefully this last a little longer than two days.  I remembered flour this time!  

 

A little later in the schedule tonight.  Still need to get that stretch in.

[CourtnieMarie]

Start small. Work with one shelf or one drawer at a time. You also might be able to find something useful here

thanks for posting this! it's totally going to get me purging again.

 

 

I'm making my third attempt at a beef stew tomorrow.  I chopped up 4 potatoes, an onion, some mushrooms, and 26 ounces of beef and a couple packages of some seasoning mix.  It pretty much filled the entire crock pot.  Hopefully this last a little longer than two days.  I remembered flour this time!  

yum! beef stew! hope it comes out well. i always try to use broth/stock instead of water to give it some extra flavor. also, garlic

[Trewest]

You sir are definitely Team Heavy. Holy bajolies!

 

I've got a chili recipe from the fire department here that cooks something like 200 servings if you really want it

[Devlin]

I have a noob question about running and lifting: Does running (5000 m or 10000 m) mess with rest days or is it fair game? I might do a local 5k event and might spend a couple of months working up to it.

Subbed. And as long as your eating enough and getting plenty of rest you should be fine.

[Sam Ashen]

I just joined the XCOM Accountabilibuddies!  So now, I am now a Squaddie getting ready to bust out that Rocket Launcher and blow stuff up!  The Challenge has not officially started, so I still have time to color up my list of goals.

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

 

EDITED later at night.  Almost bedtime.  Got the logs in.  Worked Squats, Bench Press, and Rows in 10x10 Hell.  Volume is probably redundant when dealing with this many reps.  41850.  I think divide by two or three is more realistic.  Captured a set of squats to show to somebody - I am thinking just a couple of issues left.  Hopefully.

 

Got everything done except for the foam rolling.  

[Sam Ashen]

Logs in today.  Not much to say.  Planned rest day.  I managed to feel the chest.  A little bit of stiffness in the back of the legs.  Nothing too bad.

 

Pretty big day ahead tomorrow.

[HDLevs]

so many spoilers though. Its like a game of thrones forum during season 1 lol. Good goals though. Looking forward to seeing your progress during the challenge.

[peelout]

I'm too old to even know how to add a spoiler (54).  But I'll be spying on your progress.