Spear Warrior IV - The Franky Challenge

[Spear Warrior]

Spear Warrior IV - The Franky Challenge

 

SUUUPER!

 
 
This is my fourth challenge, and my theme will be Cyborg Franky. My challenges are always only lightly themed, and I did a Star Wars themed one for my second challenge, so none of us miss out on much in that regard.
 
Main Quest:
Build a better body. I've spent the last few days trying to figure if I have injured myself again or if I'm just incredibly sore. I felt feverish last night, but I am not ill. The quest this time is to assess my current state of repair, and either reinforce or rebuild the frame.
 
The way I may have strained my some times overworked shoulders. Free-hanging dips:

 
Quest 1 - Battle Franky:
My body is my weapon. Continue to work out at least three times a week. Core, legs, arms and upper body.
Week 1: AMRAP tests & damage assessment of left shoulder (luckily not the right one, as it was last year).
Week 2-4: Full workouts. Exercises depend on damage assessment.

Measurement (award): A: 11-12 workouts (+1 Str, +1 Con, +1 Sta); B: 9-10 workouts (+1 Con, +1 Sta); C: 7-8 workouts (+1 con).
 
Quest 2 - SUPER:
Pose training. One goal. Hold tuck planche for 10 seconds. Work on it whenever it seems like a good idea.

Measurement (award): A: 10+ seconds (+2 Str, +1 Sta); B: 8-9 seconds (+1 Str, +1 Sta); C: 6-7 seconds (+1 Sta).
 
Quest 3 - Franky Centaurus:
Transformation time. Like Franky I'll keep my legs in front, and upper body in the back.
Bridge flexibility and strength. Measurable goal: Go from standing straight down to supporting my hands on my guitar stool. I am about halfway there at the moment.

Measurement (award): A: Standing to guitar stool (+2 Dex); B: Standing to safe fall to stool (+1 Dex).
 

 
Life Quest - A Cyborg's Heart:
Play the guitar. Learn one song/piece of music each week.

Measurement (award): A: 4 songs (+2 Cha); B: 3 songs (+1 Cha).
 

[Spear Warrior]

Summary:

 

Quest 1 - Battle Franky:

Week 1: Not injured, just incredibly sore. Workouts got delayed, but completed. Wednesday I did the amrap-tests. PR in advanced shrimp squats and one arm push ups. Saturday I got started on my new workout schedule. Sunday was Warrior day. Bench press, barbell squats and deadlifts. 3 workouts.

Week 2: Did three scheduled workouts + 2 extra. A lot of mini challenge stuff added to the last one.

Week 3: All good.

 
Quest 2 - SUPER:

Week 1: I held the tuck planche for about 7-8 seconds, and got a cramp in my upper abs.

Week 2: 8 second max. No cramps.

Week 3: 9-10 seconds once. 7-8 seconds more regularly.

 
Quest 3 - Franky Centaurus: 

Week 1: I figured where I am at the bridge, and what my goal is.

Week 2: At least 20 cm left. Getting better.

Week 3: Definitely getting closer. Almost let myself fall down to the stool.
 
Life Quest - A Cyborg's Heart:

Week 1: I learned the A major scale.

Week 2: Learned Making Believe.

Weak 3: Complete failure.

[Spear Warrior]

Week 1 summary:

 

I am not injured. I was just incredibly sore, and even feverish on Tuesday. Workouts got delayed, but completed.

Wednesday I did the amrap-tests. PR in advanced shrimp squats and one arm push ups.

This weekend I pulled myself together and did the changes I had meant to for my workout program these weeks.

 

Current workout program:

Shoulder and legs warm up + core drills.

10 min. skill work (handstands and planche)

3x10 Pike push ups + 3x10 pistol/shrimp squats.

3x10 of 3 dumbbell shoulder exercises

3x10+ pull ups (including assisted and eccentrics)

Bridge stretch

Splits stretch

 

Saturday I got started on my new workout schedule. Since I had done my regular workout the day before, and I got a rare access to barbells, Sunday was Warrior day. Bench press, barbell squats and deadlifts.

 
On Saturday I held the tuck planche for about 7-8 seconds, and got a cramp in my upper abs. For the bridge goal I figured where I am at and what my goal is.

 

On the guitar I learned the A major scale. Things got a bit rushed here, so I will try to learn a proper song (no singing yet) in week 2.

[Spear Warrior]

This week was good. Did a lot of mini-challenge related stuff today. Also discovered that advanced shrimp squats are impossible after one amrap set.

 

Week 2:

I got three good workouts, with two extras. The Lightsaber hilt challenge made me do a bunch of pull up burpees yesterday, and I played some basketball on Wednesday.

I held the tuck planche for 8 seconds once today. The time I reach most often is 5-6 seconds.

I got slightly lower doing the bridge stretch, starting from standing position. I some times go to the bridge pose from laying on my back, to vary the workout.

I learned most of "Making Believe" this week. I try to sing as well, but can't keep the rythm with the guitar then.

 

I know it's an old country song, but this is my reason for learning it:

[Spear Warrior]

Week 3 summary:

 

3 good workouts, with a couple others mixed in between. Tried dragon flags on Thursday. Woke up with pain in my abdominal muscles on Friday morning.

I hold the tuck planche for 10 seconds now. Started leaning more forward, to prepare for extening my legs the other way.

The bridge is getting better. Not sure if I can reach my goal, but I am getting better.

I did not practice anything new on the guitar the past week. No work this week, so I do have time for whatever I want and need to do.