Volki Posted September 18, 2016 Report Share Posted September 18, 2016 Well I am back for another 4WC(5WC)!! I decided to have a little fun with the theme and go with Sonic this time Each goal will earn me rings to give me power to fight Doctor Eggman. So here's the goals: STRENGTH:X30 a week Sonic has to be strong in order to power through all of Dr. Robotnik's robots! (Need at least 100 rings to pass) Week 1: Spoiler -Week 1- Day 1 Snatch: 3x3 @ 70% 3x3 @ 75% Back squat: 4x5 @ 75% Push press behind neck: 3x5 @ 70% Snatch pulls: 4x5 @ 110% (of snatch 1RM) Pullups: 3x8 Day 2 Clean & Jerk: 3x3 @ 70% 3x3 @ 75% Snatch balance: 4x3 @70% (of snatch 1RM) Front squat: 4x5 @ 75% Clean pulls: 5x5 @ 115% 50 situps Day 3 Snatch pull + power snatch + snatch 4x3 @ 70% 3x3 @ 75% Back squat: 3x8 @ 70% Push press behind neck: 4x5 @ 75% Snatch deadlift: 3x7 @ 100% Week 2: Spoiler -Week 2- Day 1 Snatch: 3x3 @ 75% 3x3 @ 80% Back squat: 3x5 @ 80% Push press: 5x3 @ 80% Clean deadlift (use straps): 4x5 @ 100% of Clean 1RM Box jumps: 5x5 Day 2 Clean & Jerk: 3x3 @ 75% 3x3 @ 80% Snatch Balance: 3x3 @ 80% Front squats: 3x5 @ 80% Push jerk behind neck: 3x3 @ 80% of jerk 1RM Hanging leg raise 3x12 Day 3 Clean pull + Power clean + clean: 4x3 @ 75% 4x3 @ 80% Snatch push press: 5x3 @ 75% 1 1/4 back squats: 5x5 @ 80% Clean shrugs: 4x6 @ 100% WEEK 3: Spoiler Week 3: Day 1 Snatch 2x3 @ 60% 2x3 @ 65% Back squat 3x5 @ 65% Push press 5x3 @ 65% Snatch deadlift 4x5 @ 70% Box jumps 5x5 Day 2 Clean & Jerk 2x3 @ 60% 2x3 @ 65% Snatch Balance 3x3 @ 65% Front squats 3x5 @ 65% Push jerk behind neck 3x3 @ 65% of jerk 1RM Hanging leg raise 3x12 Day 3 Power snatch 4x3 @ 65% Power clean 4x3 @ 65% Back squat 5x7 @ 65% Push press 3x5 @ 65 WEEK 4: Spoiler -Week 4- Day 1: Snatch 2x2 @ 85% Back squat 3x2 @ 85% Jerk behind neck 3x2 @ 90% Snatch pulls 4x3 @ 115% Day 2 Clean & Jerk 2x2 @ 85% Snatch balance 3x2 @ 90% Front squats 3x2 @ 90% RDL 5x5 @85% of clean Day 3 Snatch 3x1 @ 90% Clean & Jerk 3x1 @ 90% Back squat 4x3 @ 85% 2 clean pull + clean 4x3 @ 80% 50 situp SPEED: X12 a week What Sonic challenge would be complete without sprinting?! I will be doing sprinting drill 6 times a week (Need at least 40 rings to pass) Week 1: Spoiler Week 1 Sprint Work Rest Sprint Work Rest 1 20 10 4 20 10 2 10 20 5 10 10 3 15 15 6 10 50 Cooldown: 4 min walkOptional: 15 min incline walk for extra fat burningTotal Sprint Time for the Workout: 85 secondsTotal Sprint Time for the Week: 510 seconds Week 2: Spoiler Week 2 Sprint Work Rest Sprint Work Rest 1 20 10 4 15 15 2 10 20 5 15 15 3 15 15 6 10 50 Cooldown: 4 min walkOptional: 15 min incline walk for extra fat burningTotal Sprint Time for the Workout: 85 secondsTotal Sprint Time for the Week: 510 second Week 3: Spoiler Week 3 Sprint Work Rest Sprint Work Rest 1 20 10 4 15 15 2 15 15 5 15 15 3 15 15 6 10 50 Cooldown: 4 min walkOptional: 15 min incline walk for extra fat burningTotal Sprint Time for the Workout: 90 secondsTotal Sprint Time for the Week: 540 second Week 4: Spoiler Week 4 Sprint Work Rest Sprint Work Rest 1 20 10 4 10 20 2 20 10 5 15 15 3 10 20 6 15 45 Cooldown: 4 min walkOptional: 15 min incline walk for extra fat burningTotal Sprint Time for the Workout: 85 secondsTotal Sprint Time for the Week: 510 second MOBILITY: X10 a week Sonic needs to be able to jump, spin and move all at the speed of light. In order to accomplish this I need to get back in to using my foam roller 5x a week. I also need to do at least 10 minutes of yoga or stretching. (Need at least 40 rings to pass) AAAAAANNNNDDD thats it Side quest: Complete whatever craziness goes on in the Ranger mini: 7 Quote Link to comment
maegs Posted September 18, 2016 Report Share Posted September 18, 2016 nice goals 1 Quote Current Challenge Goodreads|Instagram|Ravelry Link to comment
Volki Posted September 18, 2016 Author Report Share Posted September 18, 2016 1 minute ago, maegs said: nice goals Thank you! Also added benefit of sonic challenge is all the sonic gifs! 4 Quote Link to comment
Tanktimus the Encourager Posted September 18, 2016 Report Share Posted September 18, 2016 Following, well, as much as I can with you sprinting everywhere. 4 Quote Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
Volki Posted September 18, 2016 Author Report Share Posted September 18, 2016 8 minutes ago, Tanktimus the Encourager said: Following, well, as much as I can with you sprinting everywhere. Thanks have fun at camp btw! 3 Quote Link to comment
Wild Wolf Posted September 18, 2016 Report Share Posted September 18, 2016 Hell yeah man, this challenge rocks dude. Definitely loving it. I'll be Knuckles to your Sonic W0lf 1 Quote Wild Wolf Class: Peerless Scarred/ Height: 6'2 / Weight: 188# Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell Current Challenge: Intro to Wolflean Spoiler Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16 Epic Challenges: Welcome to the Fireteam & Wolfpool Gotham Project: 1 " Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR! Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose. Link to comment
Volki Posted September 18, 2016 Author Report Share Posted September 18, 2016 4 minutes ago, Wild Wolf said: Hell yeah man, this challenge rocks dude. Definitely loving it. I'll be Knuckles to your Sonic W0lf Sweet I love knuckles too man. Thanks for following! 1 Quote Link to comment
CJ the (soon-to-be) Mighty Posted September 19, 2016 Report Share Posted September 19, 2016 Good luck! 2 Quote "Destiny is important, see, but people go wrong when they think it controls them. It's the other way around." - Terry Pratchett Lift: 1 of 24 Eat Right: 1 of 42 Stay Sane: 1 of 42 Link to comment
Volki Posted September 19, 2016 Author Report Share Posted September 19, 2016 2 hours ago, CJ the (soon-to-be) Mighty said: Good luck! Thank you! Ill do my best to get all the rings 4 Quote Link to comment
Wild Wolf Posted September 19, 2016 Report Share Posted September 19, 2016 8 hours ago, Volki said: Thank you! Ill do my best to get all the rings LMAO! Funny stuff. W0lf 3 Quote Wild Wolf Class: Peerless Scarred/ Height: 6'2 / Weight: 188# Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell Current Challenge: Intro to Wolflean Spoiler Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16 Epic Challenges: Welcome to the Fireteam & Wolfpool Gotham Project: 1 " Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR! Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose. Link to comment
Volki Posted September 19, 2016 Author Report Share Posted September 19, 2016 18 minutes ago, Wild Wolf said: LMAO! Funny stuff. W0lf Lol I know they r cute. I used to have one when I was little named Sonic(i know super original lol) This just cuz its awesome^^ Oh I finally figured out how to get rid of a quote that won't delete whrn you are posting on your phone. I just long pressed the quote after deleting everything inside. Then hit cut when it highlighted. 2 Quote Link to comment
Mr_Willes Posted September 19, 2016 Report Share Posted September 19, 2016 You've got this my friend! But just to be sure i will venture into the Warriors from time to time! 3 Quote ... a little odd in the head ... Link to comment
Volki Posted September 19, 2016 Author Report Share Posted September 19, 2016 Just now, mr_willes said: You've got this my friend! But just to be sure i will venture into the Warriors from time to time! Hell yeah^ body goals lol Thanks I might need the support to actually get myass up in time to make my lifts. Also you are lifting this 4wc so some Warrior love will do you good! 3 Quote Link to comment
Mr_Willes Posted September 19, 2016 Report Share Posted September 19, 2016 9 minutes ago, Volki said: Hell yeah^ body goals lol I think he skipped some leg days And yeah, i'm working on my PunyBench™ among other things! 3 Quote ... a little odd in the head ... Link to comment
Volki Posted September 19, 2016 Author Report Share Posted September 19, 2016 13 minutes ago, mr_willes said: I think he skipped some leg days And yeah, i'm working on my PunyBench™ among other things! Very true must be from all of the cardio making him lose his GAINZ 2 Quote Link to comment
Mr_Willes Posted September 19, 2016 Report Share Posted September 19, 2016 I can definitely see that hitting his legs hard! Poor gainzzz.... 4 Quote ... a little odd in the head ... Link to comment
Grymm Posted September 19, 2016 Report Share Posted September 19, 2016 In for chili dogs! What? No chili dogs? 2 Quote Intro Challenges: #1, #2, #3, #4, #5 Link to comment
Volki Posted September 19, 2016 Author Report Share Posted September 19, 2016 15 minutes ago, Grymm said: In for chili dogs! What? No chili dogs? Oh there will always be chilidogs! My secret side goal was to see how many chilidogs i can eat this challenge 6 Quote Link to comment
RedStone Posted September 20, 2016 Report Share Posted September 20, 2016 2 hours ago, Volki said: Oh there will always be chilidogs! My secret side goal was to see how many chilidogs i can eat this challenge OH I do hope there will be heavy documentation... 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Volki Posted September 20, 2016 Author Report Share Posted September 20, 2016 41 minutes ago, ~RedStone~ said: OH I do hope there will be heavy documentation... Lol in all seriousness it has been way too long since I have had a chili dog. I need to remedy this tomorrow! So my plan is to do a practice run of my lifting session to work on the technique and get an idea of how long it should take for each workout. Only the morning will tell if this happens. 3 Quote Link to comment
RedStone Posted September 20, 2016 Report Share Posted September 20, 2016 1 hour ago, Volki said: Lol in all seriousness it has been way too long since I have had a chili dog. I need to remedy this tomorrow! Hot dogs are one of my quiet guilty pleasures, not necessarily chili dogs, but I like the ones with all the weird stuff... every so often I go for the gold LOL 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Volki Posted September 20, 2016 Author Report Share Posted September 20, 2016 1 minute ago, ~RedStone~ said: Hot dogs are one of my quiet guilty pleasures, not necessarily chili dogs, but I like the ones with all the weird stuff... every so often I go for the gold LOL that does look pretty good! I like using hotlinks and having jalapenos and I put this on EVERYTHING: **making a list of hotdog related things to get from the store tomorrow** 2 Quote Link to comment
Man-At-Arms Posted September 20, 2016 Report Share Posted September 20, 2016 Your thread is making me hungry... and it's way past eatin' time! A question about your sprinting goal... what do the numbers to the right of the 1, 2, and 3 mean? Time? Distance? Number of chili dogs per foot? 2 Quote Link to comment
Volki Posted September 20, 2016 Author Report Share Posted September 20, 2016 4 hours ago, Man-At-Arms said: Your thread is making me hungry... and it's way past eatin' time! A question about your sprinting goal... what do the numbers to the right of the 1, 2, and 3 mean? Time? Distance? Number of chili dogs per foot? Lol I fixed it, for some reason the text was black on black. Basically it is just an all out hall ass run for 20 seconds and then a 10 second cool down. Wash rinse and repeat as needed. so basically in essence I only have to run about 30 seconds a day if I wanted to. The goal by doing it 6 days a week is to go for frequency over distance. So I went ahead and did a practice run of my day 1: Day 1 1 arm DB Snatch: 3x3 @ 40# (18kg) 3x3 @ 50# (22kg) Back squat: 4x5 @ 100# (45kg) Push press behind neck: 3x5 @ 40# (18kg) 1 arm DB Snatch pulls: 4x5 @ 50# (22Kg) BW Pullups: 3x8 Then I did my 20 seconds of hauling ass followed quickly by 10 seconds of gasping for air lol So overall I feel okay about this workout, I really do wish (and need) I had some heavier weight. But all is not lost on the quest for GAINZ. I got an email today about the health benefits and discounts I have with Dell. So I can get a membership with 24hr fitness for only $36 a month. I am going to get the 7 day free pass and scope out what kind of equipment they are working with. So if this 24hr fitness has an Oly bar and some plates then I am definitely going to jump on that. Hell, even if they have a respectable amount of DBs then it would probably still be worth it. As for the chili dogs mission, I stopped by the gas station on my way to work and decided the next closest thing to a chili dog that I can get a 6am was a couple of jalapeno and cheese kolaches. Damn they were good and hit the spot 7 Quote Link to comment
RedStone Posted September 20, 2016 Report Share Posted September 20, 2016 1 hour ago, Volki said: I am going to get the 7 day free pass and scope out what kind of equipment they are working with. So if this 24hr fitness has an Oly bar and some plates then I am definitely going to jump on that. Hell, even if they have a respectable amount of DBs then it would probably still be worth it. YUSSS!!!! 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
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