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Last challenge was really successful, so I'm doing it again and adding things and tightening some up this time!

 

GRUB

1.0: Maintenance Intake Range. No bad marks for going over this challenge, only 100 or more under, average is by week.

1.1: Proteins! 95g+ 6/7 = A, 5 = B, 4 = C graded by week, one day of leeway.

1.2: Eating With Sense. Must not exceed 200 calories of processed food. 4+ times per week = A, 3 = B, 2 = C (what counts and what doesn't is still somewhat subjective, because dairy and protein supps are fine)

1.3: One great day a week, no processed foods.

1.4: Continue having no soda. Tracking this this challenge for extra help. Any soda = fail 1.4 for the whole challenge.

 

Added stuff = using a positive grading on the quota days as opposed to negative. So gaining a point for days falling in the desired parameters, as opposed to gaining when I fall out of them. Makes more sense this way. Objective limit on what it means to color in the lines here. Rolled up protein goal here since it did well for 4 weeks in a row and may not need its own section anymore. Shoved the unofficial goal at the end of last challenge in here, too.

 

Difficulty increase: Increased the number of days that need to be "good" by one.

 

MOVEMENT

2.0: 4 lifting sessions a week, continuing to follow Beyond 5/3/1 program. 4/4 = A, 3/4 = B, 2/4 = C

2.1: Attend all possible Strongwoman classes. Ideally this will be 1 per week, for 4 total. Sickness or cancelled classes will reduce the required number for an A. All 4= A, 3 = B, 2 = C

 

Didn't previously require Strongwoman attendance for this goal. Now I do. (Group classes are not my favorite, but a helpful thing, so this will help me go.)

 

MOBILITY

3.0: Aim for at least 6 days a week, 15 minutes a day of rolling/stretching. 6/7 = A, 5 = B, 4 = C

 

No change from last time.

 

ADULTING, THE GAME

4.0: Stick to points system, -5 points every day no writing or studying happens. 20 minutes bare minimum. 30 minutes required to earn points instead of stave off negative points.

4.1: Weekly To Do List. These will start short, since I've added a lot here.

 

Change to the point rules to help spur creative productivity and/or study. Hopefully this works and doesn't end up demoralizing me. To-do list is new, there will probably just be one thing a week to start. A way to funnel this points-getting work into things I need to get done.

 

Scoring format: 

 

1.0: 0/1, 0/1, 0/1, 0/1

1.1: 0/7, 0/7, 0/7, 0/7

1.2: 0/4, 0/4, 0/4, 0/4

1.3: 0/1, 0/1, 0/1, 0/1

1.4: 0/0, 0/0, 0/0, 0/0

2.0: 0/4, 0/4, 0/4, 0/4

2.1: 0/1, 0/1, 0/1, 0/1

3.0: 0/7, 0/7, 0/7, 0/7

4.1: 0/1, 0/1, 0/1, 0/1

Point Balance: __

 

Strength Goal: I can plan these now! I want my symmetric strength me to look like this or better. If I continue to make gains as now, I should be able to do this by 10/22. (I am currently that pretty teal color only in glutes & quads.)

 

xnYJ8J8.pngH9OO4ra.png?1

 

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7 hours ago, ixaera said:

Beyond 5/3/1 program.

 

Found it!

 

Hmm.  Three lifting days and three conditioning days.  Maybe MB is not so crazy, after all!

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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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4 minutes ago, Sam Ashen said:

 

Found it!

 

Hmm.  Three lifting days and three conditioning days.  Maybe MB is not so crazy, after all!

 

I do something much closer to the version at the bottom of this page

For "other assistance" I generally do a 5x10 of one thing, and I do 3x8-12 of bicep and tricep stuff because my arms are probably the only part of my body likely to show any muscle ever.

 

Beyond 5/3/1 is a really flexible descriptor, since 5/3/1 doesn't refer to much beyond the guts of the working sets, which seem to work out to be very little of the overall workout. In the version I'm doing, 3 rep weeks and 5/3/1 weeks have working sets followed by joker sets (and I've recently altered it so I now do first set last AMRAP if I fail jokers to preserve the intended volume, because it seems weird to just skip as many as 3 sets when jokers get too tough and you're nearing the need to deload and reset the training max).

 

An idea I've been throwing around since I hate box jumps (what if I don't make it? I just fall on my face???) has been adding a circuit that includes plyo squats to start working on those exercises that are supposed to help with explosive movement or whatever.

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10 hours ago, ixaera said:

has been adding a circuit that includes plyo squats to start working on those exercises that are supposed to help with explosive movement or whatever.

 

Plyo and jump squats are awesome!!! Sounds like a great solution! :D 

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Yessss tackling soda!!

 

Ugh, plyo, so worth it, but so #^%$&#@! hard.

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Here again to cheer and support!

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Previous Challenges: 2020: 1.20  - 2019: 1.19 l 2.19

2018: 1.18 l  2.18 l 3.18 l 4.18 l 5.18 l 6.18 l 7.18

2017: 1.17 I 2.17 I 3.17 I 4.17 I 5.17 l 6.17 l 7.17 l 8.17 I 9.17 l 10.17  

2016: 1.16 l 2.16 l DA v.1 l DA v.2 I DA v.2 Reloaded I DA v.3 I DA v.4 I 8.16 I 9.16 I DA v.5 I 11.16 

2012: 1 2013: 2 l 3 l 4 l 5 l 6 l 7 l 8 2014: 9 l 10 l Not Done Yet l Time to Conquer l  Conquering 

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3 hours ago, ~RedStone~ said:

 

Plyo and jump squats are awesome!!! Sounds like a great solution! :D 

 

I hate them! But I want to push more weight around and do good at the thing, so those may show up next challenge!

 

59 minutes ago, shaar said:

Yessss tackling soda!!

 

Ugh, plyo, so worth it, but so #^%$&#@! hard.

 

it hurts my body

 

44 minutes ago, Jonesy said:

Here again to cheer and support!

 

yay welcome!!

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17 hours ago, ixaera said:

I hate box jumps (what if I don't make it? I just fall on my face???)

 

6 minutes ago, calanthrophy said:

Hilarity ensues.

 

It depends.

 

So 36-inch box jump.  Either you go for it or you don't go for it.  So just like a rocket on the launch pad, you have a countdown.  3-2-1.....  And either you lift off or you scratch the launch.  Same thing mentally.  You go for it or you don't.

 

Assuming you don't go for it, you make some kind of token jump and land back on your feet.

 

Assuming you do go for it, you either make it or you don't.  If you don't make it and you miss by a lot, then just like above, you are most likely to just land back on your feet.  Not even close.  And of course if you make it, you make it.

 

And if you miss by exactly the right amount, then your toes slide off the box and you painfully scrape your shins on the box or whatever you were trying to jump on.

 

<-----has been there

(my first over 40 pretending to be 25 injury)

 

Then there is this guy.....

 

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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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My box jumps look like this. 

 

Image result for missed box jumps gif

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Previous Challenges: 2020: 1.20  - 2019: 1.19 l 2.19

2018: 1.18 l  2.18 l 3.18 l 4.18 l 5.18 l 6.18 l 7.18

2017: 1.17 I 2.17 I 3.17 I 4.17 I 5.17 l 6.17 l 7.17 l 8.17 I 9.17 l 10.17  

2016: 1.16 l 2.16 l DA v.1 l DA v.2 I DA v.2 Reloaded I DA v.3 I DA v.4 I 8.16 I 9.16 I DA v.5 I 11.16 

2012: 1 2013: 2 l 3 l 4 l 5 l 6 l 7 l 8 2014: 9 l 10 l Not Done Yet l Time to Conquer l  Conquering 

HFC for Life!

 

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in my head, I would somehow manage to kick myself backwards and land on my head. can't wait to get home and see if that's what the fail guy does! work is crazy and don't they know I have forums to read????

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HA!!!!

Spoiler


Love the puppeh at the end!

 

 

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So much talk about box jumps on this thread!  It brings back a memory!

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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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If I'm going to try to jump 45+ inches you better believe I would have someone standing next to me to slide a mat underneath me. Probably that's not practical but I have no desire to fall on my back on a hard floor. I'm currently only doing like 6" jumps onto a cardio step, so I don't have to worry about this for a VERY long time. 

 

My yoga studio is in a martial arts studio so the WHOLE floor is padded, that would be the perfect environment for box jumps. I'm my fantasy world I one day have a room in my house like this. 

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3 hours ago, Man-At-Arms said:

Jonathan Strange & Mr. Norrell!  I just started the series. :)

 

What app/site are you using for the nifty teal graphic?  What is it telling you?

 

It's a quick watch, only 8 episodes! But I enjoyed it a lot, so much that I borrowed the book :) The book is enormous and I probably will not get very far in it on the plane rides and such this week.

 

The site is symmetricstrength.com, and it's just a fun little thing to play with. It mostly is telling me that I am still a babby lifter yet, but that I'm approaching not-babby-anymore soon. :D Teal is for "Intermediate" by their scale, blue is novice, and it scales into reds for Super Duper Advanced (or world class elite, whatever the legend says, I forget).

 

9 hours ago, Sam Ashen said:

So much talk about box jumps on this thread!  It brings back a memory!

 

That's impressive! I would probably never leave the ground, but then, I have never trained a jump, so that would be smart in my case (and then find the shorter boxes to start with)

 

2 minutes ago, Taddea Zhaan said:

If I'm going to try to jump 45+ inches you better believe I would have someone standing next to me to slide a mat underneath me. Probably that's not practical but I have no desire to fall on my back on a hard floor. I'm currently only doing like 6" jumps onto a cardio step, so I don't have to worry about this for a VERY long time. 

 

My yoga studio is in a martial arts studio so the WHOLE floor is padded, that would be the perfect environment for box jumps. I'm my fantasy word I one day have a room in my house like this. 

 

YES. I am with you there. Give me pads, I can do things if there's less risk of ouchies. I'll just jump with a padded body suit on, that should take care of it (and make it harder at the same time, CHALLENGE)

 

6" is more my speed right now. I might be able to do 1.5'! My gym has ONE platform I might feel ok jumping onto, which is a little less than 2' (eyeball measurements, no actual idea). The others are all 3'+ and too intimidating. Next challenge I'll start with some kinda circuit that includes plyo squats and see how it goes. I've just added some ramped up stuff this time around and I wanna make sure that's all golden before adding more.

 

Eventually it might translate into more dynamic work in my actual morning workout, but I'm always late to work as is, so the circuit at home might be a better choice?

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1 minute ago, ixaera said:

 

YES. I am with you there. Give me pads, I can do things if there's less risk of ouchies. I'll just jump with a padded body suit on, that should take care of it (and make it harder at the same time, CHALLENGE)

 

6" is more my speed right now. I might be able to do 1.5'! My gym has ONE platform I might feel ok jumping onto, which is a little less than 2' (eyeball measurements, no actual idea). The others are all 3'+ and too intimidating. Next challenge I'll start with some kinda circuit that includes plyo squats and see how it goes. I've just added some ramped up stuff this time around and I wanna make sure that's all golden before adding more.

 

Eventually it might translate into more dynamic work in my actual morning workout, but I'm always late to work as is, so the circuit at home might be a better choice?

 

My gym has those cardio steps for the cardio classes. So I am using those and they are adjustable by 2". But I think you joined that strength gym, correct? So they probably don't have anything remotely like that. 

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22 minutes ago, Taddea Zhaan said:

 

My gym has those cardio steps for the cardio classes. So I am using those and they are adjustable by 2". But I think you joined that strength gym, correct? So they probably don't have anything remotely like that. 

 

Theyyyy do not. They have a lot of stuff, but cardio steps are not one. It's for the best, it's already kind of cramped in there. They shove a TON of equipment in that little warehouse. Also I'm off today (PREPPING FOR CAMMMMP--as soon as school zones clear) so I just was trying to jump and, well, 6" for me for sure XD 2' would be a stretch at the moment.

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And might as well stick yesterday's deload session here, so it's somewhere (maybe I should get a battlelog, but it'd be weird only putting zero week lifts in there? I donno)

 

Deload squats

1x5 50 lbs

1x5 62.5 lbs

1x5 75 lbs 

 

Deload deadlifts

3x5 75 lbs

 

Leg curls

3x8 40 lbs

 

Super easy workout for deloads. Last two deload sessions normally happen while I'm on a plane or having fun at camp, but lots of fitness AT camp so I'm not concerned about missing easy sessions at all. I'm currently leaning toward making Sunday bench press the last day in the week instead of the first, since I'll be on a shuttle heading away from camp when I would normally be starting the week with some heavy bench presses. I still may just do an epic session Monday since I'm off work and do heavy squats + heavy bench, but this may kill the nerd.

 

And some easy cardio this morning.

 

READY FOR CAMMMMMMMP

 

tumblr_o0jj0i0Vl61qhq8vso6_400.gif

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3 hours ago, ixaera said:

The site is symmetricstrength.com, and it's just a fun little thing to play with. It mostly is telling me that I am still a babby lifter yet, but that I'm approaching not-babby-anymore soon. :D Teal is for "Intermediate" by their scale, blue is novice, and it scales into reds for Super Duper Advanced (or world class elite, whatever the legend says, I forget).

 

Awesome!  Thanks for sharing.  Pre/post challenge images will be cool to see.  Not sure if I can get anything to change color in 4 weeks, but it'll be fun trying. :)

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7 hours ago, Man-At-Arms said:

 

Awesome!  Thanks for sharing.  Pre/post challenge images will be cool to see.  Not sure if I can get anything to change color in 4 weeks, but it'll be fun trying. :)

 

I think the gaps between colors are pretty large, and I just happen to be coming out of blue territory (mostly)--I doubt I will see any green next challenge :) Just thought it was a fun thing to add, since change is happening!

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2 minutes ago, ixaera said:

on the bus!!!!

 

OMGOMGOMG!!!! HAVE  ALL THE FUNNNNNNS!!!!!!

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