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mgage: Pinky and the Brain Challenge


mgage

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What are we going to do this challenge, Brain? The same thing we do every challenge, Pinky...try to lose weight and also get stronger.

 

3ss8j0.jpg

 

My goals are pretty straightforward, I just thought it might help to spell them out officially.

 

I'm currently working on losing weight. I started at 205 8 weeks ago and I'm down to 199.6 right now (using weekly averages to reduce the effect of fluctuations). I'm also down over an inch off my waist during that time. I'd like to lose another 4 pounds over the next 6 weeks and another inch off my waist.

 

I'm also scheduled to peak during the week of December 13, so I'll be maxing out my lifts. I would like to hit PRs on all lifts, except squat where I hope to tie with proper depth because I have a suspicion I was high last time I maxed.

 

So, specific goals are:

  • Weight down from 199.6 to 195.6 or below
  • Waist from 36 inches to 35 inches or below
  • Squat 430+ (current suspicious PR is 430)
  • Bench 265+ (Current PR is 260)
  • DL 460+ (Current PR is 455)
  • Press 190+ (Current PR is 185)

 

i770wj.jpg

 

Das it mane! I'll also be copying over my workouts from my log for people who just follow along here.

The iron never lies.

 

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Workouts so far this week since the beginning of the challenge.

 

 


Monday:

High Bar Squat: 5 reps @ 7,8,9 RPE (no fatigue); Goal: 305
5x245@7.5, 5x275@8.5, 5x275@9 (things are still feeling rough today, also didn't put on knee sleeves)

Rack Pull (conv): 5 reps @ 7,8,9 RPE (no fatigue); Goal: 425+
5x385@7, 5x405@8-, 5x445@9 (I planned to do sumo but the lowest pin was just above the knee so ROM was too short. Switched to conventional for a little more range.)

Close Grip 2-Board Bench: 3 reps @ 7,8,9 RPE (no fatigue); Goal: 245
3x225@7, 3x235@8, 3x245@9

Video of the high bar set to come later.

 

 

Well, I'm an idiot. Looking at the video of my 275 set (below), I should have put more weight on the bar. In my head it felt tough, but looking at the speed, I had way more there physically. I probably could have done at least three more reps.

 

 

 

Conditioning Day (Upper Body)

Keeping rest periods short and super setting where possible:

- Overhead BB Press: 4x8x95
- Chest Press: 4x8
- DB Incline Chest Flyes: 4x8x35s
- Lat Pull Downs: 4x8
- 10 min on elliptical

 

 

Weight: 199.6 (-0.3)

Waist: 36.0 (-0.1)

Neck: 16.9 (0)

BF est: 18.8% (-0.1)

LBM est: 162.0 (-0.2)

 

This was a strange week where I had several days at 200 lbs or just slightly above, but also two days in a row in the 198s. Overall, I've been happy with the progress even though it's slower than I want. I'm 8 weeks in and down 5 lbs with 1.3 inches off my waist and estimated BF down by 2.3% and estimated LBM actually up slightly. I've been getting a little lax again with my compliance, so time to tighten up the screws again and really help this weight loss along.

 

 

Wednesday: I forgot my knee sleeves, so pin squats today were a little underwhelming. I did hit a 10 lb rep PR on bench though.

 

Pin Squats: 5 reps @ 7,8,9 RPE (no fatigue); Goal: 305

5x225@7, 5x265@8, 4x305@8.5 (Video below of top set, also featuring cleaning lady cameo. These pin squats are helping me see how my back angle affects the appearance of my depth. I need to reduce forward lean a bit because when I lean too much I can't really get my hips below my knee.)

 

TNG Bench: 3 reps @ 7,8,9 RPE (no fatigue); Goal: 250-255

3x215@7, 3x235@8, 3x255@9.5 (Rep PR) - I've almost made it to bro status of benching 275+

 

Incline Bench: 3 reps @ 7,8,9 RPE (no fatigue); Goal: 185

3x135@7, 3x155@8, 3x175@8.5 (felt a little gassed after the big bench)

 

Messed around with some DB curls and felt machine thing.

 

 

The iron never lies.

 

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Thursday:

Competition Deadlift (sumo): 1 rep @ 7,8; 5 reps @ 7,8,9 RPE (no fatigue); Goal: 430-435/395-405

1x405@7.5, 1x435@8.5 (video below), 5x365@8 (oops), 5x375@8.5, 3x385@9 (damn deadlifts always hit me hard on fatigue)

Stiff-Legged Deadlift (conv): 5 reps @ 7,8,9 RPE (no fatigue); Goal: 305-315

5x225@7, 5x275@8, 5x315@9

DB Bench: 3 reps @ 7,8,9 RPE (no fatigue); Goal: 80-90

5x60s@7, 5x70s@8, 5x80s@9 (I'm limited on these by what I can get into position, which makes it too light for effective triples. So I did fives.)

15 min on elliptical. I've just been throwing a bit of this stuff in at the end to help offset my lack of willpower with Halloween candy in the house. I'm easily a few hundred calories over plan every day!

http://youtu.be/tMT7rMwZn64

The iron never lies.

 

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What are we going to do this challenge, Brain? The same thing we do every challenge, Pinky...try to lose weight and also get stronger and take over the world.

 

FTFY

 

earth-cartoon-hi.png

  • Like 2

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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Notice that the dumb guy is doing cardio and the smart one is lifting...

 

/back to your regularly scheduled shenanigans  

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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Sunday:

Competition Squat: 1@7,8; 4@7,8,9 (4-6% fatigue); Goal: 395; 365-375

1x365@7, 1x395@8, 4x315@7, 4x335@8, 4x355@9, 4x335@9

Video of 395:

http://youtu.be/ZEDxk-LfmHE

Competition Bench: 1@7, 8; 4@7,8,9 (4-6% fatigue); Goal: 245; 230-235

1x225@7, 1x245@8, 4x205@7, 4x220@8, 4x235@9.5 (Rep PR), 4x225@9

Video of 245:

http://youtu.be/e3D7ELhRkGc

2-ct Paused Bench: 4@7,8,9 (4-6% fatigue); Goal: 210

4x185@7, 4x195@8, 4x210@9, 4x195@8.5

The iron never lies.

 

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Fixed a couple of posts to embed the vides when viewing on CPU.

 

 


Thursday:

Competition Deadlift (sumo): 1 rep @ 7,8; 5 reps @ 7,8,9 RPE (no fatigue); Goal: 430-435/395-405
1x405@7.5, 1x435@8.5 (video below), 5x365@8 (oops), 5x375@8.5, 3x385@9 (damn deadlifts always hit me hard on fatigue)

Stiff-Legged Deadlift (conv): 5 reps @ 7,8,9 RPE (no fatigue); Goal: 305-315
5x225@7, 5x275@8, 5x315@9

DB Bench: 3 reps @ 7,8,9 RPE (no fatigue); Goal: 80-90
5x60s@7, 5x70s@8, 5x80s@9 (I'm limited on these by what I can get into position, which makes it too light for effective triples. So I did fives.)

15 min on elliptical. I've just been throwing a bit of this stuff in at the end to help offset my lack of willpower with Halloween candy in the house. I'm easily a few hundred calories over plan every day!

 


Sunday:

Competition Squat: 1@7,8; 4@7,8,9 (4-6% fatigue); Goal: 395; 365-375
1x365@7, 1x395@8, 4x315@7, 4x335@8, 4x355@9, 4x335@9

Video of 395:

 

Competition Bench: 1@7, 8; 4@7,8,9 (4-6% fatigue); Goal: 245; 230-235
1x225@7, 1x245@8, 4x205@7, 4x220@8, 4x235@9.5 (Rep PR), 4x225@9

Video of 245:

(can't get this one to embed in this thread even though it does in the other. Oh well.)

2-ct Paused Bench: 4@7,8,9 (4-6% fatigue); Goal: 210
4x185@7, 4x195@8, 4x210@9, 4x195@8.5
 

 

 

 

The iron never lies.

 

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Tuesday:

Tempo Squat: 6@7,8,9 (4-6% fatigue); Goal: 295

6x225@7, 6x265@8-, 6x305@9+, 6x285@9

Close Grip Bench: 4@7,8,9 (4-6% fatigue); Goal: 230-235

4x205@7.5, 4x215@8, 4x230@9.5, 4x225@9

Press: 1@7,8; 4@7,8,9 (4-6% fatigue); Goal: 175/160

1x155@7.5, 1x175@9 (damn - feeling rough today), 4x135@8, 4x145@9, 4x135@9

I probably should have moved heavy pressing day since I just did volume machine presses yesterday. Oops. It probably didn't help that I was faster either.

The iron never lies.

 

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First weight update of the challenge. 

 

I weigh myself and take a few measurements every day and average those all out over seven days. I just so happened to have started on a Wednesday, so this is my update day for the week. I also use the Navy Method to estimate BF and LBM.

 

This past week went pretty well, but I think slightly behind the pace I would need to hit my goals of 195.6 lbs and a 35 inch waist by the end of this challenge.

 

Weight: 199.0 (-0.6)

Waist: 35.9 (-0.1)

Neck: 16.9 (no change)

BF est: 18.6% (-0.3)

LBM est: 162.0 (no change)

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The iron never lies.

 

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Wednesday: I did a sort of two-a-day today because of how my meetings were scheduled.

In the morning, I did 8 cycling intervals (20 sec all out / 60 sec normal).

In the evening, I did:

Paused Squat: 6@7,8,9 (4-6% fatigue); Goal: 305-315

6x245@7, 6x275@8+, 6x305@9, 6x285@9

TNG Bench: 4@7,8,9 (4-6% fatigue); Goal: 240

4x205@7, 4x225@8, 4x240@9 (easy rep PR!), 4x225@8.5, 4x225@9

The iron never lies.

 

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Clearly you spice it up here! 

 

Figured I'd show some love here.

 

I couldn't find any funny or fitting Pinky and the Brain GIFs, but let's pretend like I did.

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Today I was kind of rushed, so I skipped my deadlift fatigue set and just did my top set for paused deadlifts instead of my usual.

 

Competition Deadlift (sumo): 1@7,8; 4@7,8,9; Goal: 440/405

1x405@7, 1x440@8 (vid below), 4x365@7, 4x385@8, 3x405@9.5 (all three reps were out in front. Definitely my biggest fix I need to do with sumo form)

 

Paused Deadlift (sumo): 6@9; Goal: 315

6x315@9.5

 

Incline Bench: 4@7,8,9 (4-6% fatigue); Goal: 185

4x155@7, 4x175@8, 4x195@9, 4x185@8.5

 

 

 

The iron never lies.

 

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Down to 197.6 this morning! That's a good sign for my weight loss goal, but I still need to keep that weekly average moving down to hit it.

 

Wow!  I am almost up to your weight.  Or the other way around, of course!

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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Conditioning Day (Lower Body)

40-60 second rest:

- Leg Press: 5x8x455

Then, I tried out another tool used by Mike Tuchscherer called myo-reps. I'll try and write up an explanation of what that means when I have a chance in case other people want to incorporate it on hypertrophy or conditioning days. Basically I do one hard set of high-ish reps then back off and do sets of 4 until it's a 10 RPE with only a short pause between each set (5 breaths). Then I rest a few minutes and do it one more time. Trying it today for the first time.

Hamstring Curl Machine:

10x100@9

4x100@7

4x100@8

4x100@8.5

4x100@9

4x100@10

Leg Extensions:

10x155@9

4x155@7

4x155@7.5

4x155@8.5

4x155@9

4x155@10

That sucked.

The iron never lies.

 

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Sunday: I got the new SBD knee sleeved yesterday, so pretty stoked to try them today.

Competition Squat: 1@7,8; 3@7,8,9 (4-6% fatigue); Goal: 400/375-380

1x365@7.5, 1x405@8.5, 3x335@7, 3x355@8.5, 2x375@9.5, 3x345@9

Competition Bench: 1@7,8; 3@7,8,9 (4-6% fatigue); Goal: 245/230-235

1x225@7, 1x245@8, 3x205@7.5, 3x220@8.5, 3x225@9, 3x215@9

2-Board Bench: 2@7,8,9 (4-6% fatigue); Goal: 265

2x225@7, 2x245@8-, 2x265@9-, 2x255@9

Things felt a little heavier than expected today on the squat but I kind of expected that since I did deadlifts on Friday instead of Thursday. I'm also in between belt holes so I just can get enough pressure to feel good. Might have to try cranking it down to the next hole. #waisttrainer

I'm happy with the sleeves though. I just need to work on getting them up high enough. I'm having some knee pain that started during leg extensions yesterday. I'll probably lay off those for a while. I don't blame the new sleeves though.

The iron never lies.

 

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