[] is back in business

[stepping_out]

It's been a crazy few weeks and I'm looking forward to things settling down again. The British champs happened and maybe I'll write that up on here at some point, but in summary, it went pretty well, happy with my result, and a great time was had with @SpecialSundae - a hot tub and fizz were involved! But I've also got a chip on my shoulder about squats, so I'm eager to get back into it again and show the bar who's boss at the next comp in November - I've got 8 weeks! Last challenge, I had a little scoring system that I ended up not using, but I do like the idea so it's coming back!

 

My 8-week plan (this will span two challenges):

 

 

1) Fundamentals

I tend to get quite tight, with some elbow pain that's new and some pain in the groin that's been around for a while. Need to make sure I keep working on mobility and such. I also want to make sure my nutrition is on point because that is very obviously linked to recovery. I've set up a plan that combines RP fitness principles with a simple portion counting approach.

 

a - Track food using my genius system (see above). 1/4 point per meal tracked, based on 4 meals per day. 2 bonus points for a week with no missing data. --> Max 9 points per week! No demerits for deviating from the plan, the point is to track to see where I'm at.

b - Stretching after every training session: -1 point for not doing this.

c - Romwod: 1 point per short session (ca. 20 mins), 2 points for the long session (Thursday is ca. 40 mins). No cap on points for this, more is more.

 

2) Develop USP

Squats are my best lift, but I've been having some problems on and off getting my gainz to show on the platform. My coach has started moving me to low bar, which is supposed to keep me from collapsing forward in my upper back. I don't know how this will affect numbers in the short term, so this will be about keeping my ego in check.

 

a - No wussing out of low bar! -0.5 points for each rep with that little shrug that shifts the bar into the high bar position... --> potential loss leader here! That's because THIS IS SERIOUS!! [this goal has been amended]

b - Training as per programme, usually this will be 3x per week unless we're tapering. 6/(num prescribed sessions) point per session for a max of 6 points per week.
 

3) Diversify

I've been craving a bit more variety of movement lately, plus I feel like my cardio fitness is declining - not surprising, because I haven't cardio'd properly in a while. I've signed up to an intro to Nordic Walking class and I've reconnected with my swimming buddies. We've also started "cardio corner" at the gym on Saturdays, stuff like kettlebell swings and box jumps, so I'll call that conditioning.

 

a - Cardio 1x per week (1 point per week with cardio - no extra points for more cardio)

b - Conditioning 1x per week (2 points because this sucks)

 

 

Dividends:

For this challenge round, I'm going to get a reward if I get a minimum number of points. The reward will be a new singlet, because at the British I noticed that the Strength Shop ones did not provide very good bum coverage!!!

 

This is the expected / desired point breakdown, for a total score of 64:

 

1a) 20

1b) 0

1c) 8

2a) 0

2b) 24

3a) 4

3b) 8

 

To give myself a little leeway, the singlet will happen at 60 points, which also happens to be the amount of GBP this will cost me!

 

[RedStone]

Here for the super stronk!  

[Emerald_Dragonfly]

I support and understand your desire for bum coverage!  ;-)

 

Oh....and, following!

[ManicSpider]

I had to look up what Nordic Walking was - that looks really interesting! And good luck with your squats

[stepping_out]

Day one was fully tracked! Even though it was challenging. We went furniture shopping (there are CHAIRS in our future!) and decided to celebrate the humongous expenditure by spending even more - on cheese.

 

 

Really fantastic meal but I was only able to estimate quantities ("bit too much" is probably about accurate!). Nom nom nom.

 

Another meal I'm quite proud off, this was last week:

 

This is a sandwich made by frying two eggs in my little egg pan and eaten between two pikelets (a regional variety of the well loved crumpet), with a colourful salad. Super yumms.

 

Work is stressful this week so I need to set an intention to go to the gym tonight, even though we're just faffing around for another week. I may just go to the local one, but it would probably be better to catch up with the coach - I skipped two sessions last week because I was feeling very tired and sore.

 

Happy Monday everyone!!!

 

[SpecialSundae]

I'm missing you already! You would have loved the pancakes we had before dropping off Tas!

 

Fully in favour of pimping up your singlet.  I kinda love my Inzer one, though. I wish SBD came in more than one colour-way.

[stepping_out]

44 minutes ago, SpecialSundae said:

I wish SBD came in more than one colour-way.

 

I'm kind of thinking Titan for that reason? Although they seem to be out of the green at the moment. I do love green. The nerd-up now actually IS next week!!! Can't wait :-D

[SpecialSundae]

2 hours ago, evabo said:

 

I'm kind of thinking Titan for that reason? Although they seem to be out of the green at the moment. I do love green. The nerd-up now actually IS next week!!! Can't wait :-D

 

Be watchful... the Titan singlets are also quite see-through!

[stepping_out]

3 minutes ago, SpecialSundae said:

 

Be watchful... the Titan singlets are also quite see-through!

Oh darn it!!! I heard the Inzer are slippy, is this not so?

[SpecialSundae]

9 minutes ago, evabo said:

Oh darn it!!! I heard the Inzer are slippy, is this not so?

 

Not really found that. Slippy in what way?

[stepping_out]

1 hour ago, SpecialSundae said:

 

Not really found that. Slippy in what way?

There was a comparison between Inzer, Titan and SBD on youtube, guy said the material on the Inzer was slippery. But then, so many people wear them and I don't really see bars slipping off them. I find the legs on the Inzer a bit short - but then I hike up the Strength Shop one, so probably end up with no difference.

[SpecialSundae]

9 minutes ago, evabo said:

There was a comparison between Inzer, Titan and SBD on youtube, guy said the material on the Inzer was slippery. But then, so many people wear them and I don't really see bars slipping off them. I find the legs on the Inzer a bit short - but then I hike up the Strength Shop one, so probably end up with no difference.

 

I like them being short.  Booty shorts FTW.

[stepping_out]

Day 3 fully tracked, workout done yesterday.

 

I think my scoring of collapsed squats is not going to work. I just don't notice, and people don't point it out to me every time, I don't think. By that count, I have -1 points on that for yesterday. I'm going to re-think this one and come up with something that's easier to track. Low bar sucks!!! Also stretched, and tried to release my hammies with a kettlebell. Yikes.

[ManicSpider]

7 hours ago, evabo said:

Day 3 fully tracked, workout done yesterday.

 

I think my scoring of collapsed squats is not going to work. I just don't notice, and people don't point it out to me every time, I don't think. By that count, I have -1 points on that for yesterday. I'm going to re-think this one and come up with something that's easier to track. Low bar sucks!!! Also stretched, and tried to release my hammies with a kettlebell. Yikes.

 

 

Do you film your sets? Perhaps you could film one or two and then base the points on your assessment of those sets? 

[stepping_out]

On 28/09/2016 at 4:45 AM, ManicSpider said:

 

 

Do you film your sets? Perhaps you could film one or two and then base the points on your assessment of those sets? 

 

I don't film my sets and tbh it's too much hassle, I wouldn't do it consistently. Not that's it's not a good idea that would definitely solve the problem!! I'll just have to think of something more convoluted ;-)

[SpecialSundae]

3 minutes ago, evabo said:

 

I don't film my sets and tbh it's too much hassle, I wouldn't do it consistently. Not that's it's not a good idea that would definitely solve the problem!! I'll just have to think of something more convoluted ;-)

Why???  

 

I suppose you could balance something somewhere that will fall off if you tip forward... The camera seems simpler, though.

[stepping_out]

Why??? [emoji14] 

 

I suppose you could balance something somewhere that will fall off if you tip forward... The camera seems simpler, though.

I just can't be arsed setting that up in the gym, just for some arbitrary points system I made up myself!

on mobile

[stepping_out]

I've decided to just take out the goal around squats for now and have edited the above to reflect that. This is because a) I won't be able to track it reliable without a lot of hassle, which will keep me from doing it consistently and b ) based on yesterday's session, it's more losing tightness than collapsing at this point, and that will take time to fix.

 

Getting used to a new bar position is harder than I thought it would be. Yesterday, I freaked myself out so much that I couldn't even unrack 120 properly. I feel like the bar will roll off my back, unless I'm bent forward, which puts a lot of strain on the lower back. Plus, I feel like I'm holding the bar in place with my arms rather than just supporting it, and my elbows have been complaining mucho. My immediate response was to purchase another SBD product, because that tends to make me feel better! So, elbow sleeves are on the way. The strategy right now is to keep the weight low for a little longer and try to find a position that doesn't feel so uncomfortable (and dangerous). I'm pretty sure, after watching a bit of Dr Youtube, that I need to move the bar ever so slightly higher up my back.

 

Other goals going well, been tracking food and actually enjoying it (mostly because I'm addicted to stationery, and this gives me an opportunity to write into one of my cute little notebooks all day long). Right now, I'm tracking against daily macro breakdowns based on RP, but not actually counting grams of anything, just portions. The main thing I'm noticing is that I'm finding it a bit annoying to have different breakdowns for different days (i.e., workout vs non-workout - you are supposed to eat more carbs and less protein & fat on workout days). I think my preference would be to have roughly the same to play with each day. I like to keep things simple.

 

Amazing life news, after about 4 months in the new place, we went out last weekend and finally ordered some CHAIRS for the dining area. Currently, we have one broken folding chair and a small step to sit on, and because of that situation, we haven't had people over for dinner yet. Chairs are coming TODAY! In fact, I'm up and about because they could come at any point. Sitting on coals, but hoping to soon be sitting on chairs.

[stepping_out]

Right, week 1 wrap-up.

 

1) Fundamentals

a - Track food using my genius system (see above). 1/4 point per meal tracked, based on 4 meals per day. 2 bonus points for a week with no missing data. --> Max 9 points per week! No demerits for deviating from the plan, the point is to track to see where I'm at.

b - Stretching after every training session: -1 point for not doing this.

c - Romwod: 1 point per short session (ca. 20 mins), 2 points for the long session (Thursday is ca. 40 mins). No cap on points for this, more is more.

 

2) Develop USP

a - No wussing out of low bar! -0.5 points for each rep with that little shrug that shifts the bar into the high bar position... --> potential loss leader here! That's because THIS IS SERIOUS!! [this goal has been amended]

b - Training as per programme, usually this will be 3x per week unless we're tapering. 6/(num prescribed sessions) point per session for a max of 6 points per week.
 

3) Diversify

a - Cardio 1x per week (1 point per week with cardio - no extra points for more cardio)

b - Conditioning 1x per week (2 points because this sucks)

 

 

Dividends for week 1:

1a) 9 - fully tracked, so bonus points were had!

1b) 0 - stretched after each session

1c) 1 - only one full Romwod session done, started a second but was interrupted and never got back to it.

2a) -1.5, based on what I noticed and what was pointed out to me.

2b) 6, all sessions done even if Saturday was a bit of a dud due to severe pain in my arm.

3a) 1 - nordic walking session on Saturday morning

3b) 0 - did not do conditioning on Saturday because I'd already walked and my arm was hurting.

 

Not a perfect week by any means but it takes me to 15.5 out of 60, which is great. I'm booked in for physio on Monday to see about my arm, hoping this is just a tight biceps (thought it was tendonitis, but now actually doesn't feel like that, which is good). Fingers crossed it can be sorted out easily.

 

[Emerald_Dragonfly]

Fingers crossed that it is an easy fix!

[stepping_out]

On 02/10/2016 at 0:11 PM, Emerald_Dragonfly said:

Fingers crossed that it is an easy fix!

 

Thank you! Physio seems to think it's extreme tightness in the neck and shoulder and back area (i.e., everywhere). Had sports massage on that side and she said it responded well, gave me some stretches. She didn't think the biceps issue was related to tight triceps, but rather the shoulder. I also got the SBD elbow sleeves. Back squatting today so we'll see how it goes.

 

I'm trying to decide whether to do the next competition, which is mid-November, aka very soon. Part of me doesn't want the stress and would rather do a looooong volume phase, part of me thinks it would be good to just do it and qualify for nationals (assuming the totals don't get increased to something ridiculous, which is always a possibility) and THEN have a longer volume phase. The issue being that nationals are earlier in the year next year (July vs October), so there are only two regional comps that can be used to qualify. Things to think about!

 

My food tracking has been off course since Sunday afternoon so I'm trying to catch up now but I'm thinking no points for that. Ah well, will have to add some romwods.

[RedStone]

Mandatory massage therapy is the best prescription IMO  Hope you're on the up and up soon! And have an awesome time with the meetup this weekend!!! All the glomps  

[stepping_out]

20 hours ago, ~RedStone~ said:

 And have an awesome time with the meetup this weekend!!!

Thank you, I can't wait!!!

 

Made a decision not to compete in November, which resulted in instant fomo! But, I really need to spend some time ingraining the new squat form, my arm(s) need to recover and I feel like I want to do a ton of volume and make some gainz. Next opportunity is in February, so there is loads of time now.

 

Tracking back on track, training done, stretching done, will Romwod later today. S'all good man.

[SpecialSundae]

I wonder if this year's British would count as qualifying for next year's given it's less than a year?

[stepping_out]

2 hours ago, SpecialSundae said:

I wonder if this year's British would count as qualifying for next year's given it's less than a year?

I think the rule is that the QT has to be achieved in the period running from after the previous years' one and 8 weeks prior, sadly. I think I probably CAN use the British to qualify for the All England, though.