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Miss Marissa: Back to Basics


miss_marissa

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Alright.... competition #2 is EXACTLY 2 months from today, June 13th. With that being said this challenge is all about getting my ass in gear and trying to actually put some decent numbers up now that I know what to expect.

 

Competition #1: 165 SQ 190 DL 80 BP = 435

Current: 175 SQ 190 DL 85 BP = 450

Goals: 200 SQ 200 DL 100 BP = 500
 

Looks like a big jump, but I haven't maxxed since comp 1 in January... I'm fairly confident I've added at least 10# to my squat and 5# to my bench. Deadlift not so sure about since I switched from conventional to sumo. But I have 2 months to prep still.

 

So things to focus on for this challenge to help prep for competing in 138lb weight class and kicking some ass:

 

Quest #1: Don't be a fatass

This will be the tough one. I need to stop eating out so much, I usually make good choices, but I'm spending way too much money doing so. Every dollar I spend on eating out or booze takes away from getting new knee sleeves. ($90 eek!)

Stop eating out so much.

Stop drinking so much booze.

Stick with nutrition plan from my coach.

 

Quest #2: Don't get injured before hand

Do mobility every day for at least 5 minutes: foam roll, stretch, yoga, massage, whatever. It helps, I know it helps, just do it - no exceptions.

 

Quest #3: Make that total go up!

Keep with strength training 4x/week. Also on off days add in Glute strengthening exercises (band walks, clamshells, etc) and pushups. Unless my elbow starts to hurt again, pushups will be removed.

 

Life Quest #1: Keep reading

Got starting strength from the library. Read that shit

 

Other things I want to get accomplished during this 6 week challenge:

  • Go through a box I have in the garage that I haven't opened since I moved here (almost 2 years ago) and figure out what is worth keeping otherwise chuck it!
  • Keep with the cardio - Been aiming for  80 minutes a week and feeling great when I do so. Should be easier now that it's starting to get nice out and I can bike to the gym.
  • Turn off TV, phone, laptop etc by 10pm every night. I felt way better and had way more energy when I did this last challenge.
  • Be an adult. Keep the apartment clean. Do laundry. Meal prep EVERY week.

Will come back later to add more details and assign points, just wanted to get it up and out there today

 

Nope... see updates on page 3 post #54 of post.

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Engineers unite!  Yay!  Copying the same wave I used last time.

 

VMNyYG.jpg

 

About Quest #1:  Are you able to choose a day in the week where you go out?  For me, that is usually Saturday.  If it is two days, then hopefully not two days in a row, like Friday and Saturday.

 

Haven't thought of anything else to add, but look forward to following.

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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Eating and drinking like a fatass sure is... Being one, not so much.

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Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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Eating and drinking like a fatass sure is... Being one, not so much.

Touche. But did you see that pic in her previous challenge thread, where the pants SIZE dropped? She's far from a fat ass.

But I'll amend my comment to say "acting" like a fatass is so much fun. Lol I would be a terrible OA/AA/NA sponsor.

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Okay. That is acceptable. And pants dropping while eating like a fatass is a double win.

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Level 3, Rebel

Currtent Challenge
Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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Engineers unite!  Yay!  Copying the same wave I used last time.

 

About Quest #1:  Are you able to choose a day in the week where you go out?  For me, that is usually Saturday.  If it is two days, then hopefully not two days in a row, like Friday and Saturday.

 

Haven't thought of anything else to add, but look forward to following.

I'll probably build something in similar to last time... just put it up in a rush yesterday. Will probably get to it tonight.

 

Touche. But did you see that pic in her previous challenge thread, where the pants so dropped? She's far from a fat ass.

But I'll amend my comment to say "acting" like a fatass is so much fun. Lol I would be a terrible OA/AA/NA sponsor.

 

At first I was like woahhh pants dropping, you guys are on the wrong forum. But then I realize you meant pant SIZE dropping. lol

Lol I don't think I'm a fatass, I just meant in the sense don't eat crap. My energy and strength suffers when I eat little debbies instead of real food. I envy those who can dirty bulk.

 

 

Competition #2! That's so exciting!!!

HI.

 

Great goals--you're going to kill this competition!

Hoorah for competition!

Gee. Thanks guys *blush*

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Days 1 & 2

 

Yesterday was on point with my nutrition. Today did ok. Had cinnamon toast crunch for breakfast instead of usual meal because I forgot to make it last night and making it involves running the blender so I couldn't do that at 5.30 this morning and have a grumpy boyfriend. Also, drinking a glass of red wine right now. But you know... don't want the open bottle to go bad.
 
Long foam rolls both yesterday and today. Adductors have super DOMS right now, which is good. Any suggestions for increasing adductor strength besides yes/no machines and squatting? Everything else is feeling pretty good. Calves are always freaking tight. Will probably ice here in a few minutes. Elbow feels ok. Gotta roll triceps still.
 
Strength train 2x so far this week. Tomorrow is rest day so will do some assistance. Was planning on riding my bike to work tomorrow, but my stupid headlight broke when I went to install it, so that sucks. But it is light enough where I don't need it.... Maybe I still will if I get up early enough.
 
Cardio is good, 40 minutes so far this week. Meal prepping this weekend will be a challenge since I will be in Minneapolis. I will probably have to do it late Monday, or maybe Tuesday. :/ 
 
Read thru SQUAT section of SS. Some is good info, some is meh. It says I should use thumbless grip, but I wrap. Anybody here use thumbless? (DD I think you mentioned something about this....?)
 
Anyways, happy challenging fellow rebels.
 

 

Monday 4/13/15 <--- 2 months out from competition

Squats: 6x5x140

Bench: 6x2x70

Wide Pulldowns: 5x8x75

Leg Extensions: 4x15x50

Chest Flyes Machine: 3x15x50

 

20 minutes treadmill + foam roll

 

Tuesday: 4/14/15

BB rows 4x12x40/45 <-- 4 sets each overhand and underhand

TRX rows: 3x12 BW

Rear Delts: 3x20x4e

Face Pulls: 3x15x?

Full V-Ups: 3x15x6#

Russian Twists: 3x15x10#

Planks: 3x30s w/ 10# on my back, set 3 was much longer than 30s and I think I died a little

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Read thru SQUAT section of SS. Some is good info, some is meh. It says I should use thumbless grip, but I wrap. Anybody here use thumbless? (DD I think you mentioned something about this....?)

 

I have just started to work with a low-bar squat and a thumbless grip.  Spezzy, if you remember the discussion I fired up in the last thread, uses the thumb on the low-bar squat.  Her article on squats says the grip is thumbless.

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

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Long foam rolls both yesterday and today. Adductors have super DOMS right now, which is good. Any suggestions for increasing adductor strength besides yes/no machines and squatting? Everything else is feeling pretty good. Calves are always freaking tight. Will probably ice here in a few minutes. Elbow feels ok. Gotta roll triceps still.

 

Not sure about adductor exercises...maybe some sort of pilates-style leg raises would strengthen them? You could use ankle weights or bands to increase the difficulty. There are lots of yoga poses for stretching them, too.

 

Read thru SQUAT section of SS. Some is good info, some is meh. It says I should use thumbless grip, but I wrap. Anybody here use thumbless? (DD I think you mentioned something about this....?)

 

 

I use a thumbless grip. It's more comfortable for me, esp. for low bar squats (if I remember correctly, it helps save your shoulders and elbows). A while back I pinned a video of Rippetoe talking about bar position... *searches*

 

He talks about hands/wrists at around 8:00 min. and 10:50 min. (including whether to wrap your thumbs around the bar).

 

That said, some very successful people (e.g., Spezzy) wrap their thumbs around the bar, so do what works for you.

-:- THE LIONESS -:-

Challenge 2.1, 2.2

Supple Lioness Mobility

 

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Rest days / low carb days are literally the worst. I'm so tired and sluggish and hungry right now (and cold, wtf?). All I want to do is go home and curl up on the couch and read and nap. I tried convincing coach last night to give me more food. He didn't go for it. Now that it's warm outside I've been walking 2x/day on my breaks at work. That's an extra 2+ hours of walking a week that I wasn't doing previously and my calories haven't changed to reflect that. I know it's not huge, but I can tell the difference.

 

I think I may get a mani/pedi after work to help cheer me up. Hope they can deal with my hairy legs.

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That's an extra 2+ hours of walking a week that I wasn't doing previously and my calories haven't changed to reflect that. I know it's not huge, but I can tell the difference.

 

I get about 80 Cal per day.

 

Rest days / low carb days are literally the worst. I'm so tired and sluggish and hungry right now (and cold, wtf?)

 

Does it make you grumpy too?

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

I use a thumbless grip for my squats and presses.  If I did high bar I would likely wrap my thumb around.

 

I think I may get a mani/pedi after work to help cheer me up. Hope they can deal with my hairy legs.

 

Literal lol

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I get about 80 Cal per day.

 

Does it make you grumpy too?

80 isn't a ton, but it's enough to make a difference for me... that's adding an additional 5% of my total calories on low days!

Work makes me grumpy lol

 

I use a thumbless grip for my squats and presses.  If I did high bar I would likely wrap my thumb around.

 

 

Literal lol

Apparently you're not supposed to shave your legs before a pedicure. I guess when you shave it exfoliates and opens up your pores, so when they do the pedi they exfoliate again except it's already exfoliated so stuff can get trapped in your pores and give you bumps. So my laziness turned out to work in my favor. Win.

 

I have just started to work with a low-bar squat and a thumbless grip.  Spezzy, if you remember the discussion I fired up in the last thread, uses the thumb on the low-bar squat.  Her article on squats says the grip is thumbless.

Not sure about adductor exercises...maybe some sort of pilates-style leg raises would strengthen them? You could use ankle weights or bands to increase the difficulty. There are lots of yoga poses for stretching them, too.

 

I use a thumbless grip. It's more comfortable for me, esp. for low bar squats (if I remember correctly, it helps save your shoulders and elbows). A while back I pinned a video of Rippetoe talking about bar position... *searches*

He talks about hands/wrists at around 8:00 min. and 10:50 min. (including whether to wrap your thumbs around the bar).

 

That said, some very successful people (e.g., Spezzy) wrap their thumbs around the bar, so do what works for you.

I guess it's one of those things I've just never even thought about. I will have to play around with it tonight. That being said I also squat high bar.... and 95% of what he was saying in SS and that vid is tailored to low bar. :/

Seems like leg raises and swings are the way to go.

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Day 3 recap

 

Rest day. Stuck to my nutrition plan to a T and felt like shit all day. All I wanna do is eat more!

Did not do any foam rolling. Did stretching at work, but nothing above usual. But I did sit in the massage chair while getting my pedi, so I'm gonna count that lol

Also, didn't add any assistance work yesterday like I had planned. Although I did ride my bike to the grocery store and back with a backpack full of groceries!

Meal prepped my breakfasts for the rest of the week/weekend last night. Tonight gotta pack for Minneapolis. Hopefully get to bed at not a craptastic hour.

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Any suggestions for increasing adductor strength besides yes/no machines and squatting?

 

I just saw this!  I use that terminology too!  :lol:

 

Seems like leg raises and swings are the way to go.

 

Band walks?

 

Meal prepping this weekend will be a challenge since I will be in Minneapolis.

 

Quite a few of us in that area.  You probably have a pretty busy trip planned.  Have fun!  (I avoid Minneapolis like the plague.)

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

 

I guess it's one of those things I've just never even thought about. I will have to play around with it tonight. That being said I also squat high bar.... and 95% of what he was saying in SS and that vid is tailored to low bar. :/

 

 

Yea, Rip doesn't believe in high bar squatting.  LBBS is the end all, be all when it comes to hbbs vs. lbbs...for Rip.

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Quest #1: Don't be a fatass

This will be the tough one. I need to stop eating out so much, I usually make good choices, but I'm spending way too much money doing so. Every dollar I spend on eating out or booze takes away from getting new knee sleeves. ($90 eek!)

I know right? I dropped $$ on a pair of Rehbands not too long ago. I am liking them so far though...

 

Eating and drinking like a fatass sure is... Being one, not so much.

^This

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I just saw this!  I use that terminology too!   :lol:

 

Band walks?

 

Quite a few of us in that area.  You probably have a pretty busy trip planned.  Have fun!  (I avoid Minneapolis like the plague.)

Band walks typ work abductors, not adductors, although I'm sure I could figure out a way to do adductors....

 

I like it! I didn't see much of the city, but I had a fun filled weekend :) And Friday and Saturday was nice weather so that helps a lot.

 

I know right? I dropped $$ on a pair of Rehbands not too long ago. I am liking them so far though...

That's awesome! I was looking at either Rehbands or SBDs.

 

 

Weekend was good. More eating out than I would have liked, but still kept my nutrition on track for the most part. Got a workout in legs/butt/back as well as cardio. Hotel didn't have barbells though, so I made do with what was available to me. Overall AMAZING leadership conference, so much I learned and can take with me to apply to all aspects of my life. Can't wait to implement them and see improvements. May be updating my goals to reflect the changes and add some specifics.

 

Hope everyone else had a great weekend.

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So I really tried to make it into the gym last night, I really did. As I was walking down the stairs to leave my boyfriend came home and said 'You look like shit, why are you going to the gym'

So I stayed home and watched games of thrones instead. Better luck tonight. Bummed that I will only bench and squat once this week.

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