barbarian MR_Willes: "Back to the Grind"

[Mr_Willes]

"Back to the Grind"

 

Prologue: Vacation is over. Horizon is looking calm, except for some wee bumps. Last few weeks were hard on the part of me that wants to get fit(ter) and lean(er). Going on vacation with the bike was just a very bad combination in regards to maintaining strict about a lot of things. Being around a group of bikers that drinks heavily every evening, combine that with a person who loves to have a beer, and you get the picture. Not being able to workout due to a number of things (daily schedule and the heat over there being the most important factors). Back home i was still in vacation mode, not working out much (thank god for the StrongViking and the 12K at work). The wife returned last night from here short trip to Mallorca which closes this chapter of holidays. And i'm ready for the next step. I want to get back to the Challenge! Planning ahead i want to use the end of this year to prep myself for trading in Fitness for Crossfit starting next year. So i'm gonna make lifting my primary goal. Maximizing my strength to be able to handle heavy weights when it comes to the WOD from Crossfit. I've chosen Starting Strength (SS) as a base for this, i want to add some upper body work to this as this is the part i'm lacking...

 

 

I need to (can) make the most progress in this part, and from the things i understand SS is not specifically meant (optimal) for this part. I'm still on the lookout for an answer to this question. For now i have made a start with a deload and restarting SS. 

 

 

 

Welcome

To

 

"THE GRIND"

 

 

 

(sidequest: watch this video at the start of every lifting session, and preferably at the start of every day)

 

 

The Challenge: This challenge will center around lifting and all goals will work towards maximizing progression.The goals will all be beneficiary to this cause. Except for the lifequest. There are a few things i'm postponing because i'm lacking courage of setting these gears in motion. I need to make a list about this and prioritize it. This will be first weeks goal and subsequent goals will be derived off of this.

 

#1. "The Grind": Lifting 3 times a week. Monday Wednesday Friday. Start with a deload, work my way back up and beyond my PR's atm. No exceptions, make planning accordingly, work out possible schedule problems in advance. Allow for only one missed workout throughout the challenge (allowing for that one catastrophe to hit). Using Starting Strength as a base to get started. Looking for a good upper body plan to mix with SS.

 

#2. "Sensible Fuelling": Eat to grow as a healthy Oak. Do.not.check.the.scale. I will get fatter, i will get heavier, i hopefully also will gain muscles in this process! The "sensible" part means two things. 1. Eat sensible in as healthy as possible. 2. Be sensible in the way that growing bigger will also mean gaining BF and become heavier. Last couple of challenges has shown it's impossible for me to gain strength without gaining weight/BF and keep this up for long time. Looking at the scales will make me give up for sure and go back to cutting, but i needz the muscles. Battleplan is to bulk till the end of the year, and when CrossFit is introduced (next year) revise the plan.

 

#3. "Protein is Whey Cool": Keep up with the protein. Combining meat and whey as the primary sources of protein.

1. Morning shake (combination of 6 types of protein) combined with Creatine at breakfast.
2. Meat-leftovers for lunch
3. A decent amount of meat (and make sure to leave some leftovers for the next day)
4. Post-workout shake (Whey isolate)
5. Protein shake before bedtime (Micellar Casein)

 

#4. "Lose the booze": NO Drinking of beer, i have done this before, i can do this again. Stuff get's out of hand quickly when this is not a specific goal. Reporting back to you guys i have been acing this goal really gets me to stick to it! I allowed for 2 exceptions: one bottle of beer on my birthday-party (next saturday) and my actual birthday (sept. 28). Which makes a total of 2 bottles of beer throughout this 6WC. Next to this i try to drink as clean as possible, drinking mostly tea and water. When i really need a change-up it will probably be a diet-Lipton, but certainly not more than 2 glasses a day and certainly not every day (more like 2 times a week max).

 

#5. "Sleep, i must": Last few weeks i have had seriously too little sleep. Going to bed later and later. Now going back to work (and having the alarm clock going at 06:00 am to drag my ass out of bed by 06:10 am) i have to make sure i get enough sleep. When i have to get to work the next day i need to be in bed before 11:00 p.m. The other days i have to be in bed before 12:00 a.m. Exceptions to these rules, when i'm away for the evening. This usually means being at a party or playing cards at a friends house. This doesn't happen all that much, and i generally don't make it very late, usually home between 01:00 am and 02:00 am. 

 

#### LifeQuest ###: There is some stuff that needs to get done which i'm constantly postponing. First week's part of this "lifequest" will be: make a list of 5 things that have to be done that keep getting postponed AND prioritize it. This quest will be changed in the weekend of week 1.

 

DISCLAIMER: There is a small chance another OCR will be planned for somewhere in October, this challenge has to be seriously revised if this happens.

 

Spoiler

 

	Week1			Week2			Week3			Week4			Week5			Week6
	Mon	Wed	Fri	Mon	Wed	Fri	Mon	Wed	Fri	Mon	Wed	Fri	Mon	Wed	Fri	Mon	Wed	Fri
SQ	92,5	95	97,5	100	107,5	110	112,5	115	117,5	120	110	1x140	112,5	97,5	117,5	120	122,5	125
OP	40	xxx	42,5	xxx	45	xxx	47,5	xxx	50	xxx	52,5	xxx	42,5	xxx	50	xxx	52,5	xxx
BP	xxx	55	xxx	57,5	xxx	60	xxx	62,5	xxx	65	xxx	1x75	xxx	67,5	xxx	67,5	xxx	70
DL	97,5	100	102,5	105	107,5	110	112,5	115	117,5	120	122,5	1x140	125	xxx	127,5	130	132,5	135
PC	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx	xxx

 

[Mr_Willes]

W1D1 aka Monday

 

The start of The Grind.

 

#1. "The Grind": Deloaded about 25% from about a month ago. Trying to start on a solid base where i can keep progressing from some time, this way i will hit my current maxes in week 4, and hopefully go beyond in week 5 and 6.

• Squat: 3x5 @ 85 KG
• Overhead Press: 3x5 @ 37.5 KG
• Deadlift: 1x5 @ 97.5 KG
• Wilks: 150.19

 

#2. "Sensible Fuelling": Monday Momoa Meat day

• Breakfast: All day protein shake and a sandwich with some meat
• Lunch: Leftovers 3 small sausages, 1,5 rack of babyback ribs
• Dinner: Mashed potato salad / Chicken wings / Farmers salad
• Post workout: Hydrolisate Whey shake
• Before bed: NIght Protein (Micellar Casein)

 

#3. "Protein is Whey Cool": I should have calculated this i think my protein was skyhigh today!

1. Morning shake (combination of 6 types of protein) combined with Creatine at breakfast.
2. Meat-leftovers for lunch
3. A decent amount of meat during dinner
4. Post-workout shake (Whey isolate)
5. Protein shake before bedtime (Micellar Casein)

 

#4. "Lose the booze": 

• .On Track (1/42) / variances used 0/2

 

#### LifeQuest ###: 

• No progress

[Mr_Willes]

W1D2 aka Tuesday

 

#1. "The Grind": 

• Squat: rest
• Bench Press: rest
• Overhead Press: rest
• Deadlift: rest
• Wilks: none

 

#2. "Sensible Fuelling": 

• Breakfast: All day protein shake and a sandwich with old cheese
• Lunch: Soup, Salad, italian bun with tuna salad and cream cheese
• Dinner: Baked rice with some sateh and egg (low on the peanut sauce)
• Post workout: No workout
• Before bed: Nothing (ran out)

 

#3. "Protein is Whey Cool":

1. Morning shake (combination of 6 types of protein) combined with Creatine at breakfast.
2. Meat-leftovers for lunch
3. A decent amount of meat during dinner
4. Post-workout shake (Whey isolate)
5. Protein shake before bedtime (Micellar Casein)

 

#4. "Lose the booze": 

• On Track (2/42)
• Variances used 0/2

 

#### LifeQuest ###: 

• No progress

[Mr_Willes]

W1D3 aka Wednesday

 

#1. "The Grind": 

• Squat: 3x5 @ 87.5 KG
• Bench Press: 3x5 @ 50 KG
• Overhead Press:  3x5 @ 37.5 KG
• Deadlift: 1x5 @ 100 KG
• Wilks: 162.14

 

#2. "Sensible Fuelling": 

1. Breakfast: All day protein shake and a sandwich with old cheese
2. Lunch: Soup, Salad, 2 brown pistolet with filet americain and cream cheese
3. Dinner: Baked potatoes, butter beans, beef, white cabbage salad, broccoli salad
4. Post workout: Hydrolisate shake
5. Before bed: Night Protein (Micellar Casein)

 

#3. "Protein is Whey Cool":

1. Morning shake (combination of 6 types of protein) combined with Creatine at breakfast.
2. Meat-leftovers for lunch
3. A decent amount of meat during dinner
4. Post-workout shake (Whey isolate)
5. Protein shake before bedtime (Micellar Casein)

 

#4. "Lose the booze": 

• On Track (3/42)
• Variances used 0/2

 

#### LifeQuest ###: 

• Week 1: Make list and prioritize: Not Done

 

### Remarkable ###:

The Benchpress (3x5 @ 50 KG), which was close to where i ended last time (~54 KG), felt really solid. I think stop cutting has already shown it's potential. Ofcourse i won't know for sure till i hunt some old records of my lifting, and wait out a few workouts.

EDIT: Well i checked, while it still felt really solid it was not where i left off, i left off at almost 65 so this will be interesting...

[Mr_Willes]

W1D4 aka Thursday

 

#1. "The Grind": 

• Squat: rest
• Bench Press: rest
• Overhead Press: rest
• Deadlift: rest
• Wilks: none

 

#2. "Sensible Fuelling": 

• Breakfast: All day protein shake and a sandwich with peanut butter
• inbetween: some mashed potato salad
• Lunch: Salad, italian bun with filet americain and cream cheese, and some leftover beef
• Dinner: Mashed potato salad, green beans, bacon rolled chicken, white cabbage salad, brocolli salad
• Post workout: No workout
• Before bed: Nothing (ran out)

 

#3. "Protein is Whey Cool": (4/5)

1. Morning shake (combination of 6 types of protein) combined with Creatine at breakfast.
2. Meat-leftovers for lunch
3. A decent amount of meat during dinner
4. Post-workout shake (Whey isolate)
5. Protein shake before bedtime (Micellar Casein)

 

#4. "Lose the booze": 

• On Track (4/42)
• Variances used 0/2

 

#### LifeQuest ###: 

• No progress

[Mr_Willes]

W1D5 aka Friday

 

#1. "The Grind": 

• Squat: 3x5 @ 97.5 KG
• Bench Press: 3x5 @ 50 KG
• Overhead Press:  3x5 @ 42.5 KG
• Deadlift: 1x5 @ 102.5 KG
• Wilks: 165.56

 

#2. "Sensible Fuelling": 

1. Breakfast: All day protein shake and a sandwich with peanutbutter
2. Lunch: 4 slices of brown bread with 2 uhm... croquettes?
3. Dinner: home baked fries, red cabbage, grilled pork rib roast
4. Post workout: Hydrolisate shake
5. Before bed: Night Protein (Micellar Casein)

 

#3. "Protein is Whey Cool":

1. Morning shake (combination of 6 types of protein) combined with Creatine at breakfast.
2. Meat-leftovers for lunch
3. A decent amount of meat during dinner
4. Post-workout shake (Whey isolate)
5. Protein shake before bedtime (Micellar Casein)

 

#4. "Lose the booze": 

• On Track (5/42)
• Variances used 0/2

 

#### LifeQuest ###: 

• Week 1: Make list and prioritize: Not Done

 

### Remarkable ###:

After i took the kids to school i went to my best friends house. He has recently bought a house and it needs some fixing up. The place is huge! (compared to mine) He was cleaning out the bathroom. We removed the bidet  and the last radiator in the room. After that i got to do the fun part, taking down a small wall and ripping out the floor with an electric jackhammer. I really like doing this kind of work, taking things apart. But it was hard work (for this nerd anyway). I was sweating like a madmen all the time. So in the evening i was a bit tired but still wanted to pull through with the program so i did do my lifting workout.

[Mr_Willes]

W1D6 aka Saturday

 

#1. "The Grind": 

• Squat: rest
• Bench Press: rest
• Overhead Press: rest
• Deadlift: rest
• Wilks: none

 

#2. "Sensible Fuelling": 

• Breakfast: All day protein shake and a sandwich with peanut butter
• inbetween: none
• Lunch: 3 sausage bread roll
• inbetween: a piece of homemade limoncello pie (D-Licious!, man my wife can bake some good pies)
• Dinner: Pulled pork
• Post workout: No workout
• Before bed: Night Protein (Micellar Casein)

 

#3. "Protein is Whey Cool": (4/5)

1. Morning shake (combination of 6 types of protein) combined with Creatine at breakfast.
2. Meat-leftovers for lunch
3. A decent amount of meat during dinner
4. Post-workout shake (Whey isolate)
5. Protein shake before bedtime (Micellar Casein)

 

#4. "Lose the booze":  (used a variance today)

• On Track (6/42)
• Variances used 1/2

 

#### LifeQuest ###: 

• No progress

 

### Remarkable ###:

Got up somewhat early to bake my Boston Butt low and slow on the BBQ. In the end it took it about 8 hours to cook. It was one of the best ones i ever did. It fed about 15 people who stayed over to eat at the party.

 

Used my variance on the beer in the end i had 1,5 bottle of beer. As i somehow lost my first when i was halfway done.

[Mr_Willes]

W1D7 aka Sunday

 

#1. "The Grind": 

• Squat: rest
• Bench Press: rest
• Overhead Press: rest
• Deadlift: rest
• Wilks: none

 

#2. "Sensible Fuelling": 

• Breakfast: All day protein shake and a piece of limoncello pie
• inbetween: none
• Lunch: Party leftovers! Homemade "spicy-creamcheese-ham-onion-bread roll" and some some honey sprinkled brie sandwiches 
• inbetween: none
• Dinner: (Family) BBQ (all meat some salad, no sauce, no beer!, EPIC WIN!)
• Post workout: No workout
• Before bed: Night Protein (Micellar Casein)

 

#3. "Protein is Whey Cool": 

1. Morning shake (combination of 6 types of protein) combined with Creatine at breakfast.
2. Meat-leftovers for lunch
3. A decent amount of meat during dinner
4. Post-workout shake (Whey isolate)
5. Protein shake before bedtime (Micellar Casein)

 

#4. "Lose the booze":  

• On Track (7/42)
• Variances used 1/2

 

#### LifeQuest ###: 

• No progress

 

### Remarkable ###:

We had a Family-BBQ. About 40 people were there. Since i set my variances up for celebrating my birthday this would be a no-drink day. And i got it to stick! Huge win. Another huge win was that i just had meat and salad at the bbq, nothing else, no bread no sauce. So at the end an epic day with regards to my challenge!

[Mr_Willes]

### WEEK 1 WRAPUP ###

 

#1. "The Grind": 

Checked all the workouts this week. Calculated my new routine, so by the time it was friday i made a small bump in the squat and now i'm all set to going for new PR's in week 4 of the program. Proud about the friday workout, i had been doing heavy work at a friend all day, but stuck to the program even after such a day.

 

#2. "Sensible Fuelling": 

I managed to not weigh myself once, which is a first. I feel like i'm gaining some fat but sacrifices has to be made to also gain muscle. Wednesday i made some progress pics, i will try to keep that up so i can see if there is any difference after this 6WC. This week i definitely got enough protein in. And with the exception of the weekend most food was sensible. Saturday was our (my wife and mine) birthday party, and ofcourse there was not so healthy stuff. And i did had some of that. I know this is just a small bump, as this is the last day of the challenge that is "special". On sunday there is the usual "leftover over breakfast and lunch". Dinner was a BBQ with family which was really sensible!

 

#3. "Protein is Whey Cool":

 

Like i said, i got enough protein in, biggest flaw is getting protein for lunch. I need more meat-leftovers for lunch. I have to address this with the wife to bring home even more meat for dinner. The wife told me she also made a change, not getting meat from the supermarket but getting it from a real butcher. A little more expensive but also a lot more tasty!

 

#4. "Lose the booze":  

 

Stuck to the plan. I had 1,5 bottle of beer on saturday during our birthday party. This should have been one, but i lost track of my first bottle after it was half done. All the other days were "booze-free". Even the BBQ on sunday, which was with the heavy drinking side of the family, and took some willpower!

 

#### LifeQuest ###: 

 

This is the first real failure. I postponed this till the weekend, but didn't got to it because of the bday party and the family bbq. I will have to make up for this somehow. I thought about doing burpees if i failed my sleep-goal (which i have added somewhere last week, but will put into act during next week). So i will pay for this failure of lifequest in the first week by doing 100 burpees extra in the next week. 25 for warmup for the 3 lifting sessions, which leaves 25 for the weekend.

 

### Remarkable ###:

I feel generally good about this first week. The weekend was a bit odd with the party, the leftovers and the family bbq. But knowing this will probably be the only bad days this challenge things are looking quite bright. I also added a sleepgoal as i had forgotten about that one, and i really really need it. I generally don't feel rested in the morning. Feeling like i only did half the hours i need. 

[Mr_Willes]

If you have made it this far...

 

THANK YOU FOR TAKING TIME TO FOLLOW ME ON THIS CHALLENGE

 

Maybe a little explanation is needed. Last challenge wasn't really a challenge because most of the time i was on vacation. The remaining part was more like a battle log than a real challenge. I was ready to make new goals and start moving. That's why i started this challenge at the start of week 4 of last challenge. Meaning i'm done with my first week of this 6WC.

 

I think i'm gonna be the first one with a Week 1 Wrap-Up this challenge   

[Charlie_Quinn]

Ah ha! Here you are. Following for BBQ pics and general awesomeness. 

 

And, this isn't to try and sway you're decision on RRDW at all..........

 

[Mr_Willes]

THATS

 

JUST

 

WICKED!!!

 

I can make you this promise, i WILL do a RRDW one time. But, unfortunately, probably not next year.

 

 

[iatetheyeti]

Aaaand I'm following. Of course  

 

Honestly, between you and CQ I'm being exposed to so much OCR hype that it might yet be something I try out next year...

[Mr_Willes]

1 hour ago, iatetheyeti said:

between you and CQ I'm being exposed to so much OCR hype that it might yet be something I try out next year...

 

4 hours ago, Charlie_Quinn said:

YES! DO IT!

 

I agree with CQ!!!  

 

 

StrongVikings aftermovie Flanders Edition!

Spoiler

 

 

[Tanktimus the Encourager]

I'm here for all the eyeball action!

[Mr_Willes]

2 minutes ago, Tanktimus the Encourager said:

I'm here for all the eyeball action!

 

[Wild Wolf]

LMAO! Cool stuff brother. You and CQ are both bionic so it makes sense that y'all's race schedule looks so similar  

 

7 hours ago, mr_willes said:

and my actual birthday (sept. 28)

 

W00t! Much excitement for this! Wish I could be celebrating with you brother but I'll be there in spirit!

 

W0lf

[Mr_Willes]

4 minutes ago, Wild Wolf said:

LMAO! Cool stuff brother. You and CQ are both bionic so it makes sense that y'all's race schedule looks so similar  

 

 

W00t! Much excitement for this! Wish I could be celebrating with you brother but I'll be there in spirit!

 

W0lf

 

I know Brother, that day will come, one day!

 

 

[Mr_Willes]

Ooh no... WTH did i do now, did i really just uploaded my ugly-ass-facebook-profile-picture onto here...

 

[iatetheyeti]

3 hours ago, mr_willes said:

I agree with CQ!!!  

 

...I'm very seriously considering it. Only two things are standing in the way: I suck at running, and I have serious doubts about my ability to brave the crowds solo.

[Charlie_Quinn]

4 minutes ago, iatetheyeti said:

 

...I'm very seriously considering it. Only two things are standing in the way: I suck at running, and I have serious doubts about my ability to brave the crowds solo.

 

Well now you've got me searching for OCR's in Scotland so you don't have to go solo. Seriously, if there is one you want to do, let me know and I'll happily do it with you if I can. If you start with a 5k, you don't need to be any good at running, a lot of people walk most - sometimes all - of the course.

 

Sorry for the constant thread jacks Mr W!

[iatetheyeti]

11 minutes ago, Charlie_Quinn said:

 

Well now you've got me searching for OCR's in Scotland so you don't have to go solo. Seriously, if there is one you want to do, let me know and I'll happily do it with you if I can. If you start with a 5k, you don't need to be any good at running, a lot of people walk most - sometimes all - of the course.

 

That actually sounds great  I think this is the part where I use my 20 seconds of courage and commit to this actually happening at some point in the next year! I reckon I'll at least try the running thing before then, though!

[Volki]

2 hours ago, mr_willes said:

Ooh no... WTH did i do now, did i really just uploaded my ugly-ass-facebook-profile-picture onto here...

 

Lol looks good

Kevin Durand approves

[Volki]

Also following for the awesomeness and of course the inevitable eyeball collection

 

[Mr_Willes]

3 hours ago, iatetheyeti said:

 

...I'm very seriously considering it. Only two things are standing in the way: I suck at running, and I have serious doubts about my ability to brave the crowds solo.

 

Both issues can be addressed. I don't know at what level you are regarding running, but you try to work your way up a C25K program (couch to 5K). This is really doable, and would be more than sufficient for an OCR of 5-10K.

 

2 hours ago, Charlie_Quinn said:

 

Well now you've got me searching for OCR's in Scotland so you don't have to go solo. Seriously, if there is one you want to do, let me know and I'll happily do it with you if I can. If you start with a 5k, you don't need to be any good at running, a lot of people walk most - sometimes all - of the course.

 

Sorry for the constant thread jacks Mr W!

 

No problem, my thread is open for almost all subjects, especially OCR-talk! Especially getting new people hooked to OCR running!

 

2 hours ago, iatetheyeti said:

 

That actually sounds great  I think this is the part where I use my 20 seconds of courage and commit to this actually happening at some point in the next year! I reckon I'll at least try the running thing before then, though!

 

 

1 hour ago, Volki said:

Lol looks good

Kevin Durand approves

 

Thanx man!

 

1 hour ago, Volki said:

Also following for the awesomeness and of course the inevitable eyeball collection

 

 

Your google-fu is very much on point!!!