Sam Ashen - A New Hope

[Sam Ashen]

This Challenge cycle came up rather quickly because Zero Week features CNF.  The first thing I do is look over the next six weeks to determine what is going on.  And here they are:

 

Week 0: September 19 to September 25 - CAAAAMMMMPPPP!!!!!!  Featuring many things, including the CNF PL Competition on Thursday, September 22.

Week 1: September 26 to October 2 - Obtain new programming and start Week 1.

Week 2: October 3 to October 9 - New programming Week 2.

Week 3: October 10 to October 16 - New Programming Week 3.

Week 4: October 17 to October 23 - Taper week.  Minnesota Open October 23.

Week 0: October 24 to October 30 - Post Battle Week.  What are the chances I end up doing NOTHING this week?

 

As mentioned at the end of the previous Challenge cycle, I was presented with good news and bad news.

Good News: Miss Broki is rising in the ranks of Darkside Fitness and is moving to a new location in a galaxy far, far away.

Bad News:  She is still training me.

Good News and Bad News are relative terms anyway.  Unless, of course, we are referring to the Good News, which is often capitalized and presented with the word, "The."

 

So starting in October, I will be going to a completely different location and exploring a completely new part of MinniBulgaria.

 

So yup.  Still Dark Side.

 

Mission 1 - Embrace the Power of the Dark Side - at CAAAAMMMMPPPPP!!!!!!!!!

Day 1, Wednesday:  Spirit Night - Wear the colors of Dark Side Tyrus

Day 2, Thursday:  CNF PL Competition - Lift big and bring honor to another House with the same colors.

Day 2, Thursday:  Costume Night -  The last time I checked a picture of my costume....  DAMN!  I'm lookin' good!

Day 3, Friday:  Time Travel Night -  The Dark Side is also cold!

Day 4, Saturday: Glow Party - And the Dark Side is..... well, dark!

Day 5, Sunday: Get back home.

And take more pictures and tell more stories this time!

 

We're going to have a good time!

 

Mission 2 - Obtain new Programming!

The PL competition out of the way calls for new programming for the month of October leading up to a WL meet on October 23.  So we need a three-week program and a one-week taper.  Based on the recent patterns, I see:

Five days per week.  (She might have decided that is what I can work with.)

Bench Press disappears from the programming.  Push Press returns.

Deadlifts disappear for one month.

 

She did pop a question, asking if I enjoyed PL or WL more.  It seems like a pretty loaded question, but it is possible that she was going to use that information to decide on what to include in the next round of programming.  I did say it would be nice to have a WL total equal to my DL.  However, my shoulder is not too friendly towards BP and that kind of makes the choice for me.

 

So not much of a goal - but I always discuss the programming at the beginning of the cycle and I really have no idea what the programming is going to look like.

 

Mission 3 - Tracking

Last cycle I was talking about cleaning up my diet with the mention of one outing per week and batch cooking and making the grocery list more closely match what I have been given.  Not much of that really happened.  So I will recycle this:

 

 

Quote

 

Keep "outings" to one time per week.

Batch cook one time per week - even if the batch cook only lasts two days.

 

 

My daily and weekly tracking systems are working very well.  I also keep handwritten notes of my macros.  So the simplest way to track this would be to circle the days with outings and square the days done by batch cooking.  The goal leaves four days where I limp through with boxed meals.

 

Regarding weight, there is no weight class for the CNF PL competition, but weight is taken for the purpose of scoring Wilks points.  My goal is 300 Wilks and I will attempt to do this at 205 pounds or less and by making all of the second lifts.  For the WL meet on October 23, I will be at the 94 kg class.  So if I keep my weight under 207 pounds, I will be good.

 

Otherwise, I am driving to Rochester, MN with the heat on full blast.

 

Mission 4 - Do Battle and bring Honor and Glory to the Dark Side!

PL Meet on Thursday, September 22:

Squat: 335 / 355 / 365 pounds

Bench Press: 185 / 205 / 215 pounds

Deadlift: 475 / 495 / 505 pounds

The second lifts total 1055 pounds, which will put me over 300 Wilks at 205 pounds body weight.

 

WL Meet on Sunday, October 23:

Snatch: 65?? / 70?? / 75?? kg

Clean and Jerk: 90?? / 95?? / 100?? kg

I honestly have no idea where these lifts are at.

 

Mission 5 - Other Missions as they arrive

 

And that's about it!  Still Dark Side.  But there is always hope!  In the mean time....

[Sam Ashen]

Squat: 5x45, 5x135, 5x185, 3x225, 1x275, 1x295, 1x315, 1x335 pounds

Bench press: 5x45, 5x95, 5x115, 3x135, 1x155, 1x175, 1x185 pounds

Deadlift: 5x135, 5x225, 3x315, 1x405, 1x455, 1x475 pounds

And that is what my openers look like!

Sent from my LG-D800 using Tapatalk

[Everstorm]

I don't think I know any other Warriors going to camp, so I feel free to encourage you to crush the competition.

[Sam Ashen]

15 minutes ago, Phoenix Burning said:

I don't think I know any other Warriors going to camp, so I feel free to encourage you to crush the competition.

 

I can name quite a few!

[Urgan]

Here to observe how the Dark Side lives...

[shaar]

What House are you? What is your costume??

 

Ugh, us non-CAAAAMMMMPP plebeians want to know!! XD

[Sam Ashen]

34 minutes ago, shaar said:

What House are you?

 

2 hours ago, Sam Ashen said:

Day 1, Wednesday:  Spirit Night - Wear the colors of Dark Side Tyrus

 

34 minutes ago, shaar said:

What is your costume??

 

I have three costumes and I am being fairly low-key about it, but I have inserted clues.

 

2 hours ago, Sam Ashen said:

Day 2, Thursday:  CNF PL Competition - Lift big and bring honor to another House with the same colors.

Day 2, Thursday:  Costume Night -  The last time I checked a picture of my costume....  DAMN!  I'm lookin' good!

Day 3, Friday:  Time Travel Night -  The Dark Side is also cold!

 

Not much clue.  But hey!  It's only a few more days!

[Sam Ashen]

And back to normal logging....

 

Score for Today:

3228 Calories

325 Carbs

147 Fat

182 Protein

 

+3.6 Overall

 

And yes I was out Saturday afternoon.  Had a steak and smashed potatoes.  And an ice cream cone.  I also got a bowl for it because I knew three scoops would not fit in a waffle cone that size.

 

One of these years I am going to take on the Ogre Cone!

 

[ManicSpider]

12 minutes ago, Sam Ashen said:

One of these years I am going to take on the Ogre Cone!

 

 

 

 

Is that a real thing?!

[Tanktimus the Encourager]

Following again, my fellow Tyrus member. Camp is going to be good. We will be lifting on the same day, and will probably have similar numbers on bench.

[shaar]

13 hours ago, Sam Ashen said:

I have three costumes and I am being fairly low-key about it, but I have inserted clues.

 

Not much clue.  But hey!  It's only a few more days!

 

I just.

 

You have outdone yourself.

 

That is all.

 

*silently salutes and leaves an offering of noise-reducing earplugs at the altar of Sam Ashen*

[Stronkey Kong]

16 hours ago, Sam Ashen said:

One of these years I am going to take on the Ogre Cone!

 

 

Why wait?

 

Also, what flavors are those?

[Tanktimus the Encourager]

1 hour ago, Curl Brogo said:

 

Why wait?

 

Also, what flavors are those?

Blue, white and green, obviously  

[Stronkey Kong]

1 minute ago, Tanktimus the Encourager said:

Blue, white and green, obviously  

 

You're not helping.

 

My guesses: green = mint chocolate chip, white = cookies and cream, blue = ?

 

Is an ogre cone always those three, or can you choose three different flavors.

[Sam Ashen]

3 hours ago, Curl Brogo said:

Why wait?

 

It is one of the features at the Calgary Stampede, so I would have to go to next year's Calgary Stampede to experience it.

 

3 hours ago, Curl Brogo said:

Also, what flavors are those?

 

1 hour ago, Tanktimus the Encourager said:

Blue, white and green, obviously  

 

1 hour ago, Curl Brogo said:

You're not helping.

 

My guesses: green = mint chocolate chip, white = cookies and cream, blue = ?

 

Is an ogre cone always those three, or can you choose three different flavors.

 

Very likely you choose them.  They probably have several buckets to choose from.  And a monster ice cream scoop because those are pretty big scoops of ice cream.

 

Here is somebody with different flavors of ice cream:

 

 

[Stronkey Kong]

2 minutes ago, Sam Ashen said:

 

It is one of the features at the Calgary Stampede, so I would have to go to next year's Calgary Stampede to experience it.

 

Very likely you choose them.  They probably have several buckets to choose from.  And a monster ice cream scoop because those are pretty big scoops of ice cream.

 

Here is somebody with different flavors of ice cream:

 

 

 

According to my research, its 5L of ice cream. There is nothing stopping me from purchasing 5L of ice cream of whatever flavors, topping them with a single waffle cone, and devouring it in one sitting...

 

Other than shame/pride and stomach cramps of course.

[Sam Ashen]

Sunday.  Three days prior to CAAAAMMMMPPP!!!!!  Four days prior to CNF PL Competition.

 

Some light work to keep the lifts warm.

 

Squats:  5x44, 5x134, 5x184, 5x224, 5x234, 5x244, 5x254, 5x264 pounds, all beltless

Bench Press:  5x45, 5x95, 5x115, 5x135, 5x140, 5x145, 5x150, 5x155 pounds

Deadlifts:  5x134, 5x224, 5x314, 5x334, 5x354, 5x364, 5x374 pounds, all beltless and chalkless

RDL: 3x8x134 pounds

 

And that's it!

 

Score for Today:

3850 Calories

409 Carbs

154 Fat

202 Protein

 

+8.6 Overall - Out at Chili's for Baby Back Ribs

[RedStone]

15 hours ago, Sam Ashen said:

 

 

 

 

My first response to your ogre cone ambitions was to request video... now I'm not so sure  

[Grymm]

As a carryover from the previous challenge thread, I have a pair of spring clips that weigh 0.3lbs (for the pair) and a pair of OSO pro collars that weigh 1lb (for the pair) which were purchased explicitly because they weigh 1lb.  Higher end competition clamps can be heavier but also weighted (2.5kg and 5kg per pair).

[ArgSki77]

Following along for all the competition results. Also living at camp vicariously through all you so post lots of pictures on Insta!

[Urgan]

7 minutes ago, ArgSki77 said:

Following along for all the competition results. Also living at camp vicariously through all you so post lots of pictures on Insta!

 

Circle of insta-stalk~ 

[Sam Ashen]

13 minutes ago, Urgan said:

 

Circle of insta-stalk~ 

 

InstaGainz

[Sam Ashen]

Or InstaGate if you like to troll.

[Tanktimus the Encourager]

1 hour ago, Sam Ashen said:

Or InstaGate if you like to troll.

#pandaemojiforlife

[Sam Ashen]

Monday.  Two days prior to CAAAAMMMMPPP!!!!!  Three days prior to CNF PL Competition.

 

More light work to keep the lifts warm.

 

Squats:  5x45, 5x135, 5x185, 5x225, 5x245, 5x265 pounds, all beltless

Bench Press:  5x45, 5x95, 5x115, 5x135, 5x145, 5x155 pounds

Deadlifts:  5x135, 5x225, 5x315, 5x355, 5x375 pounds, all beltless and chalkless

Good Mornings: 8x45, 8x95, 8x115, 8x135 pounds

 

Even Miss Broki put the emphasis on LIGHT.  It is possible I do not understand the word.  She did say to keep it under 75%, so I suppose that is her definition of light.  Tomorrow is very likely to be even lighter and Wednesday is an active rest and airport day.

 

Score for Today:

2909 Calories

296 Carbs

127 Fat

168 Protein

 

+1.1 Overall

 

I kind of set myself up on travel weeks to have an empty fridge and minimal garbage.  So I was out.  Again.  Outback Steakhouse.  But as far as I can tell, the macros came out almost perfect!