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Jarric Needs a Cunning Plan


Jarric

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Actually, no I haven't, but I need your help to formulate one for this challenge.

 

For the past 3 challenges I've been training towards my first OCR, Warrior Run Brighton on 2nd October. Once that's over I have nothing specific to train for, so it's an ideal time to put together a new, sustainable, training plan for the winter I'll do a post about my first thoughts on that below, but for now this challenge looks to be shaping up like this:

 

Week 0 (what's left of it) - Business as usual

Week 1 - Taper week

Week 2 - Recovery as needed

Weeks 3 & 4 - Trial run new training plan and tweak as needed

 

Blackadder_Tribute_by_Finchley.jpg

 

 

 

In the meantime, I need some simple goals to get me though, so here we go:

 

Move - 15XP

What? Move every day

Why? Because it's good to move, and this challenge I just can't be more specific

How? Just move every day. Any activity is fine, lifting, climbing, running, walking, swimming, yoga, whatever. Just keep moving.

 

 

Track - 10XP

What? Track my food

Why? Because I've discovered that I can't tell cigarette craving from hunger at present, so I need positive confirmation of how much I'm actually eating.

How? Track all food with Fitbit. The general idea is to break even on calories eaten and calories burned (which is actually a slight bulk because Fitbit is a bit generous on calories burned), and also to get a general idea of how much protein I eat whilst doing so (IIFYM reckons I should be around 120g, which I'm pretty sure I'm not hitting at the moment). XP is just awarded for tracking though, no pressure to hit any numbers

 

 

Brush - 10XP

What? Brush my damn teeth!!

Why? Because otherwise they'll fall out

How? Twice daily, at least once with electric brush, and floss at least once daily.

 

 

Sleep - 10XP

What? Plan bedtime and rise time to keep my sleep regular

Why? Because it suits me to workout in the mornings, but that requires some bedtime and morning discipline

How? In bed by 11pm each night, or within 1 hour of getting home, whichever later. Get up at 7am on weekdays. +1 point for being on time, +1 point for every 10 minutes earlier, -1 point for every 5 minutes later. Goal is to at least break even each week.

 

 

Budget - 15XP

What? Get control of my spending

Why? Because I have no savings, and I would like some. In fact, in would be nice to buy a house in the next couple of decades.

How? Start every week (on a Sunday) withdrawing £80, when it's gone it's gone. Any change left at the end goes in a jar at home, so we'll see how much I can accumulate this month. This idea has been lovingly pilfered from @Starpuck. (Card can be used for petrol, groceries, climbing gym entry. Basically essentials and fitness, but not snacks, drinks etc.)

 

 

Freedom - 10XP

What? Track number of days smoke free

Why? Because I've recently quite smoking and could use the accountability

How? Simply confirm number of days smoke free on my updates here

 

 

So that seems like a lot of goals now I look at it written down (and I've cut two as well!). I will also be trying out Bullet Journal to keep track of all of this, after seeing @iatetheyeti's amazing journal planning skills.

 

Wish me luck!

 

HJUnBJg.jpg

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Week 1 Final Stats

Move: 5/7

Track: 6/6

Brush: 4.5/6

Sleep: -68pts (didn't track the weekend)

Budget: Finished in budget by £1.25

Freedom: 15 days smoke free

Ranger Mini: 2.55/2.50km swam

Daily Dare: MTWTFSS

 

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So quickly, here are my initial thoughts on training planning. Please do chip in with any help, advice or anything else you want to add!

 

I want my main focus to be strength for the time being, as I feel it's an area in which I am seriously lacking (and lifting heavy shit is really cool). So I'm thinking I need to incorporate at least 3 lifting sessions per week.

 

I'm loving climbing, but due to location and timings I can only go once per week which should be easy enough to fit in.

 

I don't want to lose the running ability I've been building up since July, so I need to keep a bit of that. So probably a long run (would have to be Sunday to have time), and a short run? A couple of short runs? I'm enjoying Parkrun, which is 5k on a Saturday, so would I be ok just running Saturday and Sunday and then not all week?

 

I also really want to get back into swimming, at least two if not three times per week. Mostly because I just really miss it, but it also seems to be really good rehab/prehab for other activities.

 

So, 4 lifting sessions, 1 climbing, 3 runnning, 3 swimming. Can we make the week 4 days longer? Better yet 5 days longer and then I can have a rest day? Any ideas on how to find balance with all of this?

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Don't say "I don't have enough time", say instead "that's not a priority right now" and see how that makes you feel.

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25 minutes ago, Jarric said:

Freedom - 10XP

What? Track number of days smoke free

Why? Because I've recently quite smoking and could use the accountability

How? Simply confirm number of days smoke free on my updates here

 

I was frantically searching for this one. How's it going, finished the book? I saw you had stopped for about a week, good you reset the timer, now keep it up for at least 2 weeks. That was the time my body said to me i made a wise decision, so to me that is your next milestone (actually it was 3 weeks, but i'm just not counting that half a cig as worthy in the grand scheme of things, walking along a busy road could potentially be just as bad). So dude, crush it with an extra week and your golden!

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... a little odd in the head ...

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Woo nice plan!   I've done the 'just move' before and it was really really freeing.   I still managed to get micro-goals done too just on account of wanting to change things up from day to day.  But awesome possum!    Keep it up on the smoke-free bit!  I am telling my sis all about your success and dropping hints that this book has worked for several of my Rebel friends. ;)

 

You also reminded me about my budget goal.   Which is now even MORE important in the grand scheme of things, so thanks!! :)

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2 hours ago, Jarric said:

So, 4 lifting sessions, 1 climbing, 3 runnning, 3 swimming. Can we make the week 4 days longer? Better yet 5 days longer and then I can have a rest day? Any ideas on how to find balance with all of this?

 

Lol, I would add swimming as your cool down after lifting so you can knock out both in the same session. If you do an upper/lower split with your workouts, go climbing after leg day or make it a separate day entirely. Maybe something like this:

  • Monday- Lift (upper) and swim
  • Tuesday- Lift  (lower) and swim
  • Wednesday- Off or Run
  • Thursday- Lift (upper) and swim
  • Friday- Lift (lower) and climb
  • Saturday- Run
  • Sunday- Run

Yeah....that's a hefty ass schedule, Jarric. Maybe only do 2 swim days so you can add a run in after your lifting? Or alternate weeks with swimming and climbing? Don't do too much and burn yourself out.

 

I love the challenge set-up! Following for you trying to do ALL the things...and NO SMOKING ;) 

 

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This is probably my favorite challenge theme ever. Be prepared to have your thread spammed with as many Lord Flashheart pics and gifs as I can find.

 

tumblr_mt3e09oKQE1siso9jo1_250.gif

 

tumblr_m11qd9GCoU1rq8yl2o1_250.gif

2 hours ago, Jarric said:

So, 4 lifting sessions, 1 climbing, 3 runnning, 3 swimming. Can we make the week 4 days longer? Better yet 5 days longer and then I can have a rest day? Any ideas on how to find balance with all of this?

 

When you work out the secret to this, please let me know.

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4 hours ago, mr_willes said:

First post!!!!

 

Aaawww damn....

 

Fourth post!!!!

 

 need to read up on this stuff, but i know it's just gonna be good.

 

following.gif

 

Good to see you! That picture is creepy as hell by the way!

 

4 hours ago, mr_willes said:

 

I was frantically searching for this one. How's it going, finished the book? I saw you had stopped for about a week, good you reset the timer, now keep it up for at least 2 weeks. That was the time my body said to me i made a wise decision, so to me that is your next milestone (actually it was 3 weeks, but i'm just not counting that half a cig as worthy in the grand scheme of things, walking along a busy road could potentially be just as bad). So dude, crush it with an extra week and your golden!

 

Cheers man. Yeah, it's going well thanks. Providing I can get through a couple more drunken nights out I should be able to get through just about anything - I really don't have the urge to smoke at any other time anyway!

 

3 hours ago, Starpuck said:

Woo nice plan!   I've done the 'just move' before and it was really really freeing.   I still managed to get micro-goals done too just on account of wanting to change things up from day to day.  But awesome possum!    Keep it up on the smoke-free bit!  I am telling my sis all about your success and dropping hints that this book has worked for several of my Rebel friends. ;)

 

You also reminded me about my budget goal.   Which is now even MORE important in the grand scheme of things, so thanks!! :)

 

Thank you, good to see you! And glad to hopefully be a good influence :) . I'm so far behind with everyone at the moment, but I'm going to catch up with your challenge ASAP!

 

2 hours ago, Wild Wolf said:

 

Lol, I would add swimming as your cool down after lifting so you can knock out both in the same session. If you do an upper/lower split with your workouts, go climbing after leg day or make it a separate day entirely. Maybe something like this:

  • Monday- Lift (upper) and swim
  • Tuesday- Lift  (lower) and swim
  • Wednesday- Off or Run
  • Thursday- Lift (upper) and swim
  • Friday- Lift (lower) and climb
  • Saturday- Run
  • Sunday- Run

Yeah....that's a hefty ass schedule, Jarric. Maybe only do 2 swim days so you can add a run in after your lifting? Or alternate weeks with swimming and climbing? Don't do too much and burn yourself out.

 

I love the challenge set-up! Following for you trying to do ALL the things...and NO SMOKING ;) 

 

W0lf

 

Combining lifting and swimming could work... I'd have to get up hideously early... Yeah, thanks, I'll think on that one.

 

Also glad to have you along for the ride Wolfman :)

 

2 hours ago, Charlie_Quinn said:

This is probably my favorite challenge theme ever. Be prepared to have your thread spammed with as many Lord Flashheart pics and gifs as I can find.

 

tumblr_mt3e09oKQE1siso9jo1_250.gif

 

tumblr_m11qd9GCoU1rq8yl2o1_250.gif

 

When you work out the secret to this, please let me know.

 

Excellent. The more Flashheart I have in my life the better!

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15 hours ago, Terra said:

Flashheart must be a British think, eh? Must google it now....  

 

In case Google brought up some weird shit, Lord Flashheart is a character on the British TV series Blackadder which follows the story of different versions of Edmond Blackadder throughout different periods in British history. Flash isn't, errr..... he's not very........politically correct......... Damn funny though (which is all down to the late, great Rik Mayall's craziness)

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17 hours ago, Terra said:

And there you are!!!  Good goals and I like you thinking ahead towards life after your ORC.  Flashheart must be a British think, eh? Must google it now....  

 

Good to see you! You've hopefully seen CQ's explanation by now. And if you haven't already, I thoroughly recommend watching Blackadder seasons 2, 3 and 4 (you can watch season 1, but it's not really the same).

 

2 hours ago, mr_willes said:

That's fantastic!

 

051197c913be3a801466f5d2b70dd8261f74a6-w

 

;) 

 

Pics of the Warrior run look good, you'll have a great time (and i'm pretty sure it will get you hooked)

 

Yeah, if I can ever persuade drunk me to do that I'll be a very lucky man!

 

1 hour ago, Charlie_Quinn said:

 

In case Google brought up some weird shit, Lord Flashheart is a character on the British TV series Blackadder which follows the story of different versions of Edmond Blackadder throughout different periods in British history. Flash isn't, errr..... he's not very........politically correct......... Damn funny though (which is all down to the late, great Rik Mayall's craziness)

tumblr_nculhcUZpb1tf48o1o6_250.gif

 

tumblr_m82vt3kOSC1qd6vaso5_400.gif

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I'm late but present! Looking forward to hearing about how Warrior Run goes for you and to seeing how your winter training plan shapes up (I need to create one too, so I may shameless steal some ideas).

"The old that is strong does not wither, deep roots are not reached by the frost.

From the ashes a fire shall be woken, a light from the shadows shall spring."

 

 

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On 9/22/2016 at 7:00 AM, Jarric said:

So quickly, here are my initial thoughts on training planning. Please do chip in with any help, advice or anything else you want to add!

 

I want my main focus to be strength for the time being, as I feel it's an area in which I am seriously lacking (and lifting heavy shit is really cool). So I'm thinking I need to incorporate at least 3 lifting sessions per week.

 

I'm loving climbing, but due to location and timings I can only go once per week which should be easy enough to fit in.

 

I don't want to lose the running ability I've been building up since July, so I need to keep a bit of that. So probably a long run (would have to be Sunday to have time), and a short run? A couple of short runs? I'm enjoying Parkrun, which is 5k on a Saturday, so would I be ok just running Saturday and Sunday and then not all week?

 

I also really want to get back into swimming, at least two if not three times per week. Mostly because I just really miss it, but it also seems to be really good rehab/prehab for other activities.

 

So, 4 lifting sessions, 1 climbing, 3 runnning, 3 swimming. Can we make the week 4 days longer? Better yet 5 days longer and then I can have a rest day? Any ideas on how to find balance with all of this?

 

Couldn't you combine swimming and running and then just schedule in cardio days and pick one of the two depending on the day's schedule?  Saturday could be Parkrun, and then have 2 other cardio days and either do one or the other or do a short run and then some swimming or just swim? 

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Hmm, as someone who has a similar schedule often enough --- I'd say this.   Plot your lift days first... those are the hardest to schedule and require the most specific circumstances.   If you have your running in between lift days, that'll work, but give you ZERO rest days.  Rest days, as I've heard, are where the growth/progress happens.   Something to consider.      Consider climbing something above and beyond your 'schedule'.   I do that for my hockey.    I just make sure I don't kill my legs or run on hockey day.  You will probably want to not kill your ARMS or upper body on climbing day.    ;)     I agree with the idea of using swimming as a post-something-else thing...  

 

You might have to just figure out what your most important bit is.    You're setting yourself up for a LOT of overlap and consecutive days and or /doubled up days.   That's really almost impossible to maintain - and still get enjoyment out of all the aspects.

 

I have in the past, done well with 3 days lift, 3 days running, hockey when it comes up.

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Level 71 ~*~ Ranger

Deviant Art Gallery   ||  YouTube Channel

Current Challenge

"It is difficult.  All things worth keeping are."  Thane Krios - Mass Effect 2

"Maybe it's not as simple as you imagined, Seeker."  Varric Tethras Dragon Age 2

"Staying within your limits is no fun, Ryder."  Vetra Nyx - ME: Andromeda

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1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 20 | 21 | 22

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17 hours ago, iatetheyeti said:

I'm late but present! Looking forward to hearing about how Warrior Run goes for you and to seeing how your winter training plan shapes up (I need to create one too, so I may shameless steal some ideas).

 

Glad to have you! And please, steal away!

 

17 hours ago, LadyShello said:

 

Couldn't you combine swimming and running and then just schedule in cardio days and pick one of the two depending on the day's schedule?  Saturday could be Parkrun, and then have 2 other cardio days and either do one or the other or do a short run and then some swimming or just swim? 

 

That could work, that way I would have the choice on the day depending on what parts of my body are more tired. Thanks for the thought :)

 

17 hours ago, Starpuck said:

Hmm, as someone who has a similar schedule often enough --- I'd say this.   Plot your lift days first... those are the hardest to schedule and require the most specific circumstances.   If you have your running in between lift days, that'll work, but give you ZERO rest days.  Rest days, as I've heard, are where the growth/progress happens.   Something to consider.      Consider climbing something above and beyond your 'schedule'.   I do that for my hockey.    I just make sure I don't kill my legs or run on hockey day.  You will probably want to not kill your ARMS or upper body on climbing day.    ;)     I agree with the idea of using swimming as a post-something-else thing...  

 

You might have to just figure out what your most important bit is.    You're setting yourself up for a LOT of overlap and consecutive days and or /doubled up days.   That's really almost impossible to maintain - and still get enjoyment out of all the aspects.

 

I have in the past, done well with 3 days lift, 3 days running, hockey when it comes up.

 

Yeah, I'm never sure whether rest days have to be resting totally, or just resting from the specific type of exercise that you did the day before?

 

That said, you're right, loads of doubling up isn't likely to be sustainable or enjoyable in the long run. As I'm currently laying in bed talking to you guys and not running because I've hit it a bit hard this week I can definitely see the benefit of not overdoing it.

 

8 hours ago, Broba Fett said:

What kind of lifting are you thinking?  Barbell/dumbbell?

 

I'm probably going to stick with the plan one of the coaches at our gym drew up for me for the time being (although I'd welcome any thoughts on it). It's an AB split, and the idea is two heavy movements at 5x6, two lighter movements at 3x12, and one explosive compound thing at the end. Works out like this:

 

A (legs and shoulders):

Squat 5x6

Dumbbell Military Press 5x6

Lunges 3x12

Dumbbell side raise, front raise, clean and press 3x12

Lunge jump shoulder press 4x6

 

B (Chest and Back):

Bench press 5x6

Dumbbell row 5x6

Incline dumbbell bench press 3x12

Lat pull down 3x12

Burpees 3x15

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11 hours ago, Jarric said:

I'm probably going to stick with the plan one of the coaches at our gym drew up for me for the time being (although I'd welcome any thoughts on it). It's an AB split, and the idea is two heavy movements at 5x6, two lighter movements at 3x12, and one explosive compound thing at the end. Works out like this:

 

A (legs and shoulders):

Squat 5x6

Dumbbell Military Press 5x6

Lunges 3x12

Dumbbell side raise, front raise, clean and press 3x12

Lunge jump shoulder press 4x6

 

B (Chest and Back):

Bench press 5x6

Dumbbell row 5x6

Incline dumbbell bench press 3x12

Lat pull down 3x12

Burpees 3x15

 

Only thing off the top of my head is the lack of deadlift.  I'm always a proponent of more deads in your life.  

 

(Note that I am not a professional and hurt my back doing lifts incorrectly three weeks ago so take that with a grain of salt.)

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I feel like I've missed the party. For some reason the only thing I want to say to you is, wibble! 

 

0712a16da7e2e9e031ff1608ecad5b0e.jpg

 

I like the plan. Its good to see you planning for some recovery time after your OCR. Best theme ever. I feel like spamming you with all the things :D 

 

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15 hours ago, Broba Fett said:

 

Only thing off the top of my head is the lack of deadlift.  I'm always a proponent of more deads in your life.  

 

(Note that I am not a professional and hurt my back doing lifts incorrectly three weeks ago so take that with a grain of salt.)

 

Yeah, I was wondering about that (mainly because huge heavy deadlifts sound really cool). I don't know where I'd fit it in to that type of plan though. Any thoughts?

 

13 hours ago, jonfirestar said:

I feel like I've missed the party. For some reason the only thing I want to say to you is, wibble! 

 

0712a16da7e2e9e031ff1608ecad5b0e.jpg

 

I like the plan. Its good to see you planning for some recovery time after your OCR. Best theme ever. I feel like spamming you with all the things :D 

 

tumblr_nk6niusrwL1unx51po1_500.gif

Oh queenie, you are my favourite. 

 

Cheers man, good to have you along. And please, spam away!

 

tumblr_lwr8qyjB5i1qdujtno1_500.jpg

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42 minutes ago, MiaulinTheCat said:

Cheering for you, Jarric!

 

Thanks, good to have you!

 

---

 

Quick update before we go in to week 1. My hips have been a bit sore over the last couple of weeks, and after climbing today they are very very angry with me! So my movement goal for the next week will likely consist of yoga, foam rolling and short walks. Hopefully I'll be ok in time for the race next weekend *fingers crossed*

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Mobility sounds like a good plan for the week ahead. You could always do a bit of swimming mid week for some light cardio if you hips allow it.

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1 hour ago, Charlie_Quinn said:

Mobility sounds like a good plan for the week ahead. You could always do a bit of swimming mid week for some light cardio if you hips allow it.

 

Yeah, good thought, I'll see what I can do later in the week.

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Don't say "I don't have enough time", say instead "that's not a priority right now" and see how that makes you feel.

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