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ArgSki77 Reverses Direction


ArgSki77

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15 hours ago, Broba Fett said:

Congrats on your new OHP PR.  170 is my jerk PR.  You're a monster. 

 

No freaking joke!!!!! EPIC.

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So food was good yesterday...little bit of unexpected wine after dinner when friends came over but stayed within cal limits. Was right on about 2400 calories for the day. Looking to up the protein content a bit more than that but the main culprit was a quick grab breakfast sandwich which lacks the amount of protein I shoot for in a main meal. But I meal prepped a bit last night. Made up some ground turkey and green onion egg white muffins. And then portioned out the leftovers of the slow cooked beef and risotto into a proper lunch size and added some green beans as a veggie. Literally counting down the minutes until I can eat lunch.

 

Workout this morning was new and exciting although I am pretty beat from it. It seems like my friend Alex rubbed off on my other coach because today's workout seemed a lot like a workout from Alex's training regimen. Hes running a strength routine from Box Programming which is an adapted Westside Barbell Conjugate Method type program. Its lots of work on weaknesses which includes some work with banded lifts. So today my coach started introducing banded lifts, specifically a supplemental banded bench press set.

 

Our strength portion for bench looked like the following:

 

3 x 5 x (65,75,85)% Standard Bench Press- This was not too bad...for some reason I missed out on my final rep of the 85% set which was at 225lbs. I was feeling pretty strong but lost tightness at the bottom and didnt have the drive to lock the last rep back out.

 

3 x 8 x (60% - band) Banded Bench Press- So my 60% is around 150 and that fell into the range of a 70lbs band tension. Thus these lifts I was lifting the bands(70lbs) + 80lbs of plates. That way I was at 150lbs at full lockout and around 100lbs on the chest with weight increasing on the ascent. Its certainly an interesting feeling but definitely feel it in the pecs and arms today. Seems like we will be keeping up with the band training for this cycle which hopefully will help me power through the lockout issue I've been having.

 

Did a few minor accessory rounds of plate raises, barbell and ring rows, and dips. Then we finished with some silly heavy conditioning which included a new movement that I was not able to do and it frustrated me. I would have spent all morning trying it if I did not have work!

 

Everything in Moderation

7 Steel Club Roll Ups - 25lbs

21 Heavy KB Swings - 38kg

50 Heavy Jump Rope

 

5 Steel Club Roll Ups - 25lbs

15 Heavy KB Swings - 38kg

35 Heavy Jump Rope

 

3 Steel Club Roll Ups - 25lbs

9 Heavy KB Swings - 38kg

20 Heavy Jump Rope

 

Here is the video of how to do the Roll Up movement with a kettlebell but we were using the steel clubs...same concept. I did not have enough mobility in my hips to get my feet far enough under me. Because of that, I was not able to generate enough momentum to roll up into a low squat position. Something new to work on. I ended up doing sets of situps and flag squats with the club instead to work on the two end movements and will build that mobility in order to get the overall movement. If you keep the arms extended like we were told to, it becomes quite the solid shoulder and abs movement.

 

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Level 12 Ranger - Instagram | MFP

Challenges

2016: First - Second - Third - Fourth - Fifth - Sixth - Seventh

2017: Eighth - Ninth - Tenth - Eleventh - Twelfth

Respawn 2017 - CH1

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nice job with dinner yesterday! i'm also counting down the minutes to lunch... but i always am.

 

i don't think i would have the mobility for those roll ups either... must try!

 

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am i doing it right?

 

 

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Also for those playing along at home...my meal preps dont get any prettier than this. Have some food porn.

 

1muIbY4.jpg

That is very pretty:)

Sent from my iPhone using Tapatalk

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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22 minutes ago, Kishi said:

Yeah, roll ups. Not exactly as easy as they sound like they should be... something about getting on your feet from your back, you know?

 

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But I feel like Ive been running into this at my gym recently. It seems like there has been a decent amount of new exercises and new conditioning sets that seem easy on paper but are really difficult or brutal in practice. Tailpipe conditioning and bear complex EMOM+ stand out as good examples!

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Level 12 Ranger - Instagram | MFP

Challenges

2016: First - Second - Third - Fourth - Fifth - Sixth - Seventh

2017: Eighth - Ninth - Tenth - Eleventh - Twelfth

Respawn 2017 - CH1

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Complete dingus this morning...was too lazy to walk to other side of the room to turn light switch on in living room and turns out I left the dining table chair pretty far away from the table

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Ended up smacking the knee I've been trying to fix right on the sore spot and now its bruised and a little swollen...classic...thank goodness my office has an ice machine!

 

Besides that, its been a solid morning. Weight came in at 327lbs which is actually the same as before Christmas festivities! Glad the focus this week has helped settle everything down. Had kind of a big breakfast this morning because my body was craving food super bad. May have gone a little too low(just under 2400 calories) yesterday especially considering it was a workout day which would certainly contribute to ravenous behavior this morning! Hoping to finish the week and the challenge up strong and stay at a loss for the challenge

 

Banded bench definitely induced the DOMS today. Chest and shoulders are quite sore despite some attention with the foam roller/lax ball last night. Most likely culprit is not actually the weight caused by bands because even at full tension a 155lb bench is not too heavy, but rather the stabilization of keeping the banded bar on the correct path and staying controlled and even with both arms.

 

Back in the gym tomorrow morning for deadlifts!! Maybe even banded deadlifts?!? Nothing like targeting weaknesses to kick off an extra long weekend. May try to sneak out for a quick active rest walk/jog this afternoon if the weather is not too gross since I will be working from home waiting on other people to finish stuff so I am sure there will be gaps in my work time.

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Level 12 Ranger - Instagram | MFP

Challenges

2016: First - Second - Third - Fourth - Fifth - Sixth - Seventh

2017: Eighth - Ninth - Tenth - Eleventh - Twelfth

Respawn 2017 - CH1

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6 hours ago, ArgSki77 said:

Ended up smacking the knee I've been trying to fix right on the sore spot and now its bruised and a little swollen...classic...thank goodness my office has an ice machine!

Ouch! That's one of those moments when you just have to ask yourself, 'really? it couldn't be the other knee?' 

 

 

strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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Ughhh at darkness knee smacks, but yessss for conditioning, maintaining weight over the holidays, and attacking the weaknesses~

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Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Seriously though the time flew during that challenge...I didnt even realize it was over.

 

So I guess this is a recap. New Years turned out to be a bit worse foodwise than Christmas. This past weekend was primarily takeout or restaurant food and gratuitous alcohol...like "7 bottles of champagne for 5 people at New Years pregame dinner before bar at 10 pm" gratuitous. But, hey, fun things happen. Tracking kind of fell by the wayside but I did keep up with supplements and have restarted hammering in on the foam rolling and recovery. Even started soaking legs with warm epsom salt baths after heavy leg days or skiing trips.

 

Did manage some workouts over the weekend. Friday we deadlifted. Same rep scheme as bench...5x(65,75,85%) and some HKR in between sets with a sandbag bear complex finisher for conditioning. Saturday snuck in a pretty decent workout. Did box squats where I worked up to a 3x5x225lbs and then similar rep scheme with push presses up to a 3x5x160lbs. Both of those felt pretty solid. My concern was with the squats and my right knee which is being feisty again. But I think box squats help with that and my coach actually prefers them for numerous reasons especially since I am not training directly for powerlifting. Box squats will help with building that strength but will hopefully help protect the knees a bit as I drill in the correct form. After the squats and push presses, I ventured into some conditioning. Super fun :concern: dynamic/static core and back training with a workout called Diving Bell.

 

For Time: I finished in 8:53

40-30-20-10-10-20-30-40

Kettlebell Swings - 16kg

Hollow Hold - seconds

 

It was pretty much just as miserable as it sounds. Core was really feeling it after that. It was interesting doing the core stabilization during the dynamic KB swings and then right into the same core stabilization in a static form during the holds. That last 40sec hold felt like an eternity. Finished with some standard jump rope intervals: 30/30 on/off for ten minutes.

 

To finish the weekend, I went skiing yesterday. Crowds were pretty at bay so got quite a few runs in. Glades were open and spent some time skiing the trees which is one of my favorite challenges. Might have accidentally ruined the edge on one of my skis though so need to take it to the ski shop and see if its repairable or if I need to get a new pair. I am due for a new pair anyways but cant justify the cost if the old ones are still working.

 

Onwards to a new year and new challenges to overcome. Ill post a link to new challenge when I get around to making it today!

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Level 12 Ranger - Instagram | MFP

Challenges

2016: First - Second - Third - Fourth - Fifth - Sixth - Seventh

2017: Eighth - Ninth - Tenth - Eleventh - Twelfth

Respawn 2017 - CH1

Link to post

Good woooork. :) 

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Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Milestones, memories and fun facts from 2016:

 

Joined NF :)

Weight is almost exactly the same as last year despite dropping two pant sizes

Competed in first powerlifting competition in August with a 1025lb total

Changed to three different gyms until I finally found my home at RX Strength

Ran 3 different programs for lifting (Stronglifts, 5/3/1, and RX Strength templates)

Introduced conditioning component to workouts, similar to Crossfit (Warriors to Rangers)

Moved from NH to MA again

Got engaged!

 

Oh and some serious new lift totals!!

  Squat Deadlift Bench OHP
Start 250 lbs 330 lbs 215 lbs 115 lbs
Finish 355 lbs 455 lbs 250 lbs 170 lbs
Increase 105 lbs 105 lbs 35 lbs 55 lbs

 

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Level 12 Ranger - Instagram | MFP

Challenges

2016: First - Second - Third - Fourth - Fifth - Sixth - Seventh

2017: Eighth - Ninth - Tenth - Eleventh - Twelfth

Respawn 2017 - CH1

Link to post

love it!! well done, sir. excited to *hopefully* *finally* meet you in person this year :D 

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Instagram | pinterest

read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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That is one hell of a year man.  Here's to another!  May it be twice as excellent.

 

On 1/3/2017 at 9:15 AM, ArgSki77 said:

40-30-20-10-10-20-30-40

Kettlebell Swings - 16kg

Hollow Hold - seconds

 

Going to have to try it of course.  Maybe this time I will do it correctly. I'll report back with results. 

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Spoiler

 

Currently...

Playing (Video Game): RDR2

DMing: Tyranny of Dragons.  First session 11/29.

 

Broba Fett tracks em down.

Facebook (Personal)  Facebook (Author Page)

Past Challenges:

13,12,11,10,9,8,7,6,5,4,3,2,1

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