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Nope. No assassins here just regular old peoples... lalalalaaa.....

 

Following you as always! And wooooo congrats on finals!  It sounds like it went OK in spite of set backs!

Assassin extraordinaire!!

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                                               35, 36, 37, 38, 39, 40, 41

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Pfft you're an air bender showing off but with concentration.

 

Chalk bender maybe?

  • Like 2

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

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SQUATZ N OATZ  MINI DONUTS~! I made a bundt cake yesterday. That is kind of like the opposite of a mini donut. A MEGA-DONUT.

IMG_0898.jpg

 

Thanks, buddddy. He doesn't cook for me usually, but that is a good point. I shall be allowed to eat things he prepares (which are generally limited to: breakfast meats, eggs, and rice). 

 

Day 1.3

First day with the new program, ooooh, shiny.

 

Warm-up: 1.5 mile stationary bike

Stretches

Lax'd balled shoulder girdle and inner hips

 

Deadlifts

5 x 115#

5 x 135#

3 x 155#

5 x 2 x 180#

 

Block pulls: 2 x 3 x 190# <-- My gym doesn't have blocks, so I pulled from plates. I may be looking into making a simple pair of blocks and keeping them behind the front desk at the gym because pulling from plates seemed kind of mehhh.

Deficit deadlifts: 2 x 5 x 170#

 

Circuited:

Natty glute ham raises (with floor assist): 12, 12, 12

One-legged kb deadlifts w/24 kg kb: 10, 10, 10 each side

Pull-ups: 2, 1, 1... then another 2 after a bit

Plank: 3 minutes, 3 minutes, 3 minutes

 

Cube: 3/9

Walking: 20/100

Nutrition: ???/10500 [double oops -- we're probably gonna have to revise this for this week]

Rainy Day: -1

Seriously that cake looks freaking delicious and distinctly non-paleo. Is this some assassin plot to scare the warrior guild away?

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Chalk bender maybe?

I think it would be one of the earth bender sub-specialties since chalk is all minerals.

  • Like 2

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

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I WANT THIS MEGA DONUT.

Share mini donut cake

 

Of course! Sharing is caring after all!

 

Seriously that cake looks freaking delicious and distinctly non-paleo. Is this some assassin plot to scare the warrior guild away?

Oh, yes. It was very much not.  BELATED WARNING: I AM DISTINCTLY NON-PALEO

 

LIAR!!! Especially now that you've got two guilds following you!!!

I second this!! Love your shiny, shiny leotard!

Hahah, it does though! Kind of? Usually? Thank you, it's such a huge improvement over that black and blue bruise of a leotard we had last year. 

 

It looks like you are being attacked by said cloud

"AGCK, GET OUT OF MY EYESSSS!" 

 

 

Nope. No assassins here just regular old peoples... lalalalaaa.....

 

Following you as always! And wooooo congrats on finals!  It sounds like it went OK in spite of set backs!

Oh hello, normal human. Welcome to WarriorCorp. 

 

Definitely some triumph over set-backs!

 

Pfft you're an air bender showing off but with concentration.

Chalk bender maybe?

Raptron the chalk bender, I like it!

I think it would be one of the earth bender sub-specialties since chalk is all minerals.

 

 

My powers are limited to briefly blinding people, causing inconvenient coughing, and improving grip. 

 

Day 1.4

I took a sick day yesterday. I wasn't feeling so hot (probably from eating too much cake?... no really, like way too much cake), and work has been really hectic to get back into this week. I had not been planning on taking a sick day, it was a last minute, game time decision to stay home. I went back to sleep for a few, much-needed hours of sleep. The rest of the day I spent taking care of our huge laundry backlog, tidying up the apartment for an incoming guest ( :D) and working from home.

 

I threw in some pull-ups throughout the day, but not a lot, maybe 10 or so with one set of doubles and the rest being singles. Because Thursday is a typical workout day for me and I wasn't going to be making it out to gymnastics, I CONSULTED THE RAINY DAY FLOW CHART. It's still in refinement, but this is what it looks like right now:

7d52ff527e3f0a31640c84c41f4c6730.png

I kind of want to make it so that the route will share options with others, like do yoga OR a bw workout OR mobilize/rehab, but like I said, still in refinement. I chalked yesterday up to "HEADSPACE" -- though I didn't go to the gym because of reasons not related to motivation, not because I didn't want to. I briefly considered going for a run but decided against it because my ankle tendons and shins are not in a great place atm. So, I did an hour of at home yoga videos during the afternoon, with the windows open and sun coming into the apartment. It was really, really nice. Good job, rainy day flowchart for improving the day!

 

Goal Rethinking: Ok, so my nutrition goal was completely unrefined coming into this week. I threw 1500 cals/day on the board when I started the week because I thought having SOMETHING there that is along the lines of my overall goal (cut a few more inches) would help me not go off the rails into crazy eat-everything-land. It did not, and I think that is okay. I felt due for some completely ridiculous eating after finishing up Nationals-- which is obviously not a good sign as that's some bad reward-type association, but I digress. I've gotten it out of my system now, and I am going to aim for a sane weekend of eating. I'll be tracking, but with nothing specific to hit other than protein. This will be worth +2 instead of the +5 for a whole week of hitting nutrition goals. 

 

Next Tuesday I'll be starting my "DON'T POISON ME, BITCHES" two weeks of at-home food prep and pinning cut-style calories to that as well. I'll try for 1500 for next week and see how it feels with the change in my workout schedule. If I feel fine, I may knock it down a bit lower so I can make this cut short and sweet. 

 

Cube: 3/9

Walking: 20/100

Nutrition: n/a

Rainy Day: +1

  • Like 6

Raptron, alot assassin

666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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i love the flowchart. i need a copy. 

"Come with me if you want to lift" -The Brominator

"Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland

"Anyone who doesn't want french fries every day is a commie." - AngelaTheGeek

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i love the flowchart. i need a copy. 

yes! that flowchart is spectacular!!

 

also i would like to have a sane weekend of eating as well. lets DO it!

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That flowchart is awesome. I need something like that in my life. ^_^

 

Sane weekend of eating. After yesterday, I need a little bit of that. SANE WEEKEND OF EATING SUPPORT GROUP TIME???

Vicki | Sheikah Bard | Level 13

STR 32.5 | DEX 51.1 | STA 25.5 | CON 37.1 | WIS 26.0 | CHA 31.3

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Where are you posting your Cube workouts?

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

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i love the flowchart. i need a copy. 

yes! that flowchart is spectacular!!

 

also i would like to have a sane weekend of eating as well. lets DO it!

That flowchart is awesome. I need something like that in my life. ^_^

 

Sane weekend of eating. After yesterday, I need a little bit of that. SANE WEEKEND OF EATING SUPPORT GROUP TIME???

We can all flowchart AND eat sanely, I know it. :D

 

Where are you posting your Cube workouts?

They'll be in here, nestled amongst the cakes and nonsense. Wednesday's workout was my first one, and it's on the last page -- heavy deadlift day #1. I usually lift either Tuesday or Wednesday, Friday, and Sunday, so my workouts tend to be toward the back-end of the week.

 

My last 5/3/1 cycle was calculated using 255# as my 1rm for deadlifts, not based on an actual pull but based off of adding 10 lbs for each cycle I was able to complete. I haven't really tested deadlifts in a while, but I calculated out this program using 235# as my 1rm. The first day felt pretty light, even with the "block" pulls and deficits, but I am not confident that I'd actually be able to pull more than 235# without, I dunno, people screaming at me. 

 

Tonight I'm going to CSC with CourtnieMarie and Maigrey for my first rep bench day, which feels kind of like a waste of CSC time, but meh. :)

  • Like 2

Raptron, alot assassin

666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Oh man, I love me some CSC. Good memories there.

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

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Also, just read your workout. If you don't have blocks, you can pull off the squat rack/power rack pins if you can set them down to knee height. My lowest ones aren't low enough, so I actually pull off the lowest pins while standing on 2-3" of board and rubber mat I have lieing around.

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

Link to post

Boo, another reason to lament not having a power rack. Our squat racks are these unadjustable guys:

 

HF310.jpg

But actually, I could maybe use the step I used for deficits in the rack to get the safeties to be near knee height -- knee height is the goal, then for block pulls?

Raptron, alot assassin

666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Your flowchart is so amazing I stuck it on my Pinterest.  There are days in my life when I really need this.

 

LOVE THE CHALK BENDER PIC.

  • Like 1

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Boo, another reason to lament not having a power rack. Our squat racks are these unadjustable guys:

 

HF310.jpg

But actually, I could maybe use the step I used for deficits in the rack to get the safeties to be near knee height -- knee height is the goal, then for block pulls?

 

Yeah, for block pulls you're basically trying to work the top portion where you really emphasize the hip drive once the bar clears the knee. People start from other positions if they have a stall point as well. You're light enough that you +200 lbs is well within those aerobic step's strength ratings since 400 lb people can jump up and down on them.

 

The variations also aren't carved in stone either. You choose the 2 variations based on your weaknesses, so you can always choose something different as well. I just went with the cookie cutter ones myself for this cycle, but I might sub one of the variations out for paused DLs based on what shows up as my weaknesses during my attempts this weekend.

  • Like 1

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

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I love your flowchart!  Are you lumping the "muscles are fried and I don't feel like I could accomplish much anyway" category under Sick, Injury, or Headspace?  

Level 30? who the hell knows anymore? Direwolf Assassin/Ranger - current challenge

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My tutorials:

handbalancing: crow, flying crow, side crow, crow->headstand->crow  Bo staff: strikes 1 2 3, spins 1 2

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Your flowchart is so amazing I stuck it on my Pinterest.  There are days in my life when I really need this.

 

LOVE THE CHALK BENDER PIC.

Flowcharts for all! 

 

Yeah, for block pulls you're basically trying to work the top portion where you really emphasize the hip drive once the bar clears the knee. People start from other positions if they have a stall point as well. You're light enough that you +200 lbs is well within those aerobic step's strength ratings since 400 lb people can jump up and down on them.

 

The variations also aren't carved in stone either. You choose the 2 variations based on your weaknesses, so you can always choose something different as well. I just went with the cookie cutter ones myself for this cycle, but I might sub one of the variations out for paused DLs based on what shows up as my weaknesses during my attempts this weekend.

Yeah, I feel pretty safe on the step, so I'll definitely try setting up that way next time. Deficits are definitely good for me because I'm weak off the floor, but I've started stalling around mid-shin more recently, so maybe that height for block pulls will help there?

 

But the important question is:

Is there cake left? :)

NOPE! No more cake. :)

 

I love your flowchart!  Are you lumping the "muscles are fried and I don't feel like I could accomplish much anyway" category under Sick, Injury, or Headspace?  

Hmm. I actually find that I am rarely, rarely in a place where I feel so physically fried that I can't work out when I have a workout scheduled already. The only time in recent memory would be the day after the first Savage Games I went to in February. For gymnastics, there is always SOMETHING I can do when I'm at the gym and for the regular gym, I find that with the programs I've been following, I can usually muster enough to meet my prescribed lifts. 

 

If I were in that position more often though, I think I'd add in a column for it and add "go for a 30-45 minute walk" as my flowchart suggestion. :)

Raptron, alot assassin

666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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You could do block pulls for mid-shin difficulty, but I'm more of a fan for pause DLs for any sticking points around there. Just pause for a 1-2 count at the point where the stalls happen, for 3-5 reps. Use like 80-90% of what you're using for your Dl 1RM calculations for any calculations for the pause version to account for higher difficulty.

Here's a bigger clip from that video. The whole thing is super quality and like 3-40 min long, but I don't think it's free on youtube.

  • Like 3

Massrandir, Barkûn, Swolórin, The Whey Pilgrim
500 / 330 / 625
Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge
"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

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Those sound brutal... I'll have to try it!

Raptron, alot assassin

666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Oh snap. Videos from Nationals are in, folks.

 

 

Check out my sweet, sweet frog legs. 

 

Shaky, shaky, shaky beam :|

 

Vault is just a dumb front handspring, so I don't even want to bother. Y'all get the idea.

 

 

  • Like 5

Raptron, alot assassin

666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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