Brogo Benches Bodyweight 4: Don't F*** Around

[Stronkey Kong]

 

Main Goal: Bodyweight Bench Press

 

Goal 1, Bench: Continue to lift on my current SS reboot type of program. Briefly, I started a Starting Strength type of noob program to recondition myself, and I'm staying on it until I've burned out all of its usefulness. I have more brutal an painstaking details about what I'm doing in my programming thread. Right now I'm doing 2 days each week of 5x5 Squats, Bench Presses, and Deadlifts with a few assistance lifts thrown in at the end. Squats and deadlifts increase by 10 lbs, and bench by 5 lbs. My next workout will be:

 

Squat: 215# 5x5

Bench Press: 160# 5x5

Deadlift: 275# 1x5

 

Basically I'm just sticking to the lifting plan and lifting at least twice each week. My only plan right now is to stick to this since it is working. I lost about 5 lbs last challenge, and my lifts are increasing.

 

Grading: 10 workouts to pass. (I'm including week zero in the final score, and my sidequest grants bonus points).

 

Sidequest: Workout number three: I've struggled to add a third weekend workout. So bonus points if on Sundays I manage to do the following:

 

Front Squat: 95# 5x5

Clean and Press: 65# 5x5

Assistance work.

 

These two are to be integrated into my SS-esque program later. C&P will eventually be split into power cleans and presses when the press starts limiting the clean. I can even do these at home if needed.

 

Goal 2, Hit nutrition goals: Stay under 3200 cals/day, by 7-day average.

 

For the first week, I need to be under 3200 daily. After that, I need to maintain my weekly average under 3200. I'm starting the challenge with a 7-day avg of 3359, so I need to bring it down.

 

Grading: Percentage of days below 3200.

 

Sidequest 1, Battlelog first:

I collected awesome data last challenge. My goal is to continue collecting it. The only thing I want to change is to make sure it gets to my battle log. I often tend to come to my challenge threads and post, but after the challenge is over, if I didn't repost in my BL, workouts and things get lost.

 

Post all workouts in BL, and update with nutrition and weight data weekly. +2 bonus pts. if all my workouts make it to my battle log.

 

Goal 3, Chins, curls, and core. I need to make these the focus of my assistance work. So each time I do assistance I have to, have to, have to work on at least one of the three.

 

Chins does not mean rowing or facepulls or another back exercise, it mean grabbing onto a bar and at least doing partials and negatives of chinups.

Curls means any curl variation.

Core means any core exercise.

 

It doesn't sound hard but for some reason I can quickly forget any of these when I do assistance work, if I have time to do assistance work.

 

Goal 4, Mobility: Do one stretching, foam rolling, and/or yoga session each weekend.

 

LUYL: (aka other shit I've got going on in April)

 

Gardening: Spring is here so I've got to prep those garden beds and plant things out. I just want to make sure I work on it on my weekend at least one day.

Writing: So I still have that damn paper to finish writing from grad school. We're almost done, but I've barely spent any time on it since I started working again. Same deal, I just need to spend one night each week working on it. Without this paper, my advisor can't give me a good reference so I'm not likely to be moving forward with my career much if I don't finish it.

Art: I haven't painted or drawn anything in a while. Again, I want to spend some time on it each weekend.

 

I have three days off each week so I hope I can devote a good chunk of each day to each of these.

 

[Secret Agent John Courage]

Following to watch you CRUSH APRIL.

 

 

[Emerald_Dragonfly]

It looks like you are losing weight and getting stronger at the same time - way to go!

Oh...and following!

[Stronkey Kong]

1 minute ago, Emerald_Dragonfly said:

It looks like you are losing weight and getting stronger at the same time - way to go!

Oh...and following!

 

Well. I'm reconditioning on weights I've already lifted many times before. I won't know if I'm really getting stronger until I test 1 RMs.

 

WHICH REMINDS ME!...

 

If I make good on my lifting goal, I'm going to test my 1 RMs at the end of the month.

[Emerald_Dragonfly]

Oooh...doing 1 rep max as a reward?  I like. 

[Tanktimus the Encourager]

You are going to crush those 1RM tests.

[BarbarianBassBro]

Following for fellowship gainz an´ lots of cheering!  

[skinNbones]

Hey Curl. Sorry to hear your art has stalled a bit. Looking forward to more updates in that space.

"On second thought, let's not go to Camelot. It is a silly place."

[SevenofSeven]

Following along because this is going to be the best April for everyone!

[elvenengineer]

Ah, grad school papers. I got a solid 8 pages of mine done last night. You can do it!

 

I also like the idea of 1-rep max testing as a reward. I may borrow that!

[raptron]

Yesss. I approve of the new bits this challenge and continue to kick ass at what's workin'. 

[VTSPE772]

I am in for the grad. school pep talks, and work to be done!

[DJtrippyT]

"grad school paper" made me break out in hives. Good luck!

[Broba Fett]

Following along.  Push it to the limit yo.

 

16 hours ago, Curl Brogo said:

Gardening: Spring is here so I've got to prep those garden beds and plant things out. I just want to make sure I work on it on my weekend at least one day.

 

I'll also be focusing on something similar for this challenge.  Girlfriend loves gardening and she wants raised beds so I'm planning on making my life goal to build her some and get a mixed truckful of manure/dirt from the family farm to fill them.  Never made anything like that so it should be fun.

[Stronkey Kong]

Re 1 RM test reward: What more could a warrior want... except bacon... and beer... ooo pizza.

 

Re grad paper: I wish I could write 8 pages in a day. Cuz, it's probably only gonna be about 8 pages anyway.

 

Re Art: Been too focussed on distracted by finding a job that doesn't screw with my life so much.

[elvenengineer]

36 minutes ago, Curl Brogo said:

 

Re grad paper: I wish I could write 8 pages in a day. Cuz, it's probably only gonna be about 8 pages anyway.

About half of that was pictures of a Plexiglas building model in a wind tunnel, if that helps. 'Writing' was a loose term.

 

I'm probably going to get chewed out today for not having done more than that too  Oh well. After today, done research. Maybe. Unless he adds something else...

[Sam Ashen]

Bodyweight Bench Be Bendy Brogo's Barbie B*tch, Baby!

[Drazen]

I will be looking forward to seeing you in the next NF virtual meet with all of these gainz!

[Rookiebeotch]

Hi, I'm here. 

 

More bench. 

[Stronkey Kong]

Todays workout is posted in my battle log.

Benched 160 5x5 and it's doing great.

Did some planks too.

I hate these half hour lunch breaks. Not enough time to eat for gainz.

[AshPS]

 

HAPPY BIRTHDAY!!!!

 

 

Hope you have a wonderful day and I'm a following!

 

 

 

[Stronkey Kong]

3321 calories

233 g Pro

264 g CHO

149 g Fat

 

Pretty light for a workout day. But 'dems good macros. I've been pretty consistent in hitting numbers like this lately, > 200 g Pro, ~250 CHO, ~150 g Fat.

 

The highlights: 11 oz of ham and 3 pints of muscle milk. I ran out of whey protein friday and had to get something quick when I was at the grocery store. Ham was left over from Easter. There will be more ham consumed in the days to come.

[Stronkey Kong]

 

I weighed in at 273.6 lbs. today. I will temporarily chalk this up the salt in the ham, or possible that muscle milk (I'd never drank that shit before yesterday) has something in it to actually induce pump.

 

I've also noticed that my weight tends to surge upward like this when:

 

Calories exceed 3200

carbs exceed 250 g

protein exceeds 200 g

 

Of course these variables are highly correleated. It's usually the carbs that push me over 3200 cals. I think I might update my nutrition goals to tinker with the parameters and do some experiments with the goals. I'll think about that this week.

 

At the very least for now, Everything feels nice and pumped so it might just be gainz.

 

[Sam Ashen]

13 minutes ago, Curl Brogo said:

Calories exceed 3200

carbs exceed 250 g

protein exceeds 200 g

 

Nice observation!  I should be taking notes like this!

[Stronkey Kong]

Yeah either there's an actual metabolic switch I might be able to tap into...

 

OR

 

I'm just eating too damn much.