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Sam Ashen

Sam Ashen in the New Year

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Happy New Year, everybody!  Congratulations to all those who survived 2016!

 

This would also be a very good place for an introduction, just in case people are new checking in and they do not know me yet.  Obviously my user name is Sam Ashen.  If AD&D were real, my RL Class would be Sorcerer.  I scribble arcane nonsense on scraps of paper, but do not study and maintain my own Spell Book.  Otherwise I would be a Mage.  On the NF Forums, I am obviously a Warrior, because that is the character class I most identify with and love to play on CRPG's and I also love to lift heavy and eat even heavier.

 

Given that I lift, eat, sleep, and follow programs that are given to me, I generally just write up what is coming over the next six weeks and copy and adjust goals accordingly.  So here is what the next six weeks look like:

 

Week 0: January 2 to January 8

Week 1: January 9 to January 15

Week 2: January 16 to January 22

Week 3: January 23 to January 29

Week 4: January 30 to February 5

Week 0: February 6 to February 12

 

And guess what?  February 5 is my second Nerdiversary!

 

New Year's is behind us.  So there is a lot of getting back to normal.  Some goals for this year:

 

Get as strong as possible while staying inside the 93 kg / 94 kg weight classes.  In as much as I would love to get strong and fat, Miss Broki says NO.  Getting a little more specific than that:

 

My current weightlifting total is 184 kg, with a 78 kg Snatch and a 106 kg Clean and Jerk.  I believe breaking 200 kg is attainable.  So 86 kg Snatch + 114 kg Clean and Jerk will do it.  At 184 kg, I can now start comparing my weightlifting total to my deadlift PR at certain points in time.  184 kg is pretty close to 405 pounds and that was the number I hit very shortly after joining NF.  200 kg is a little more than the 435 pound deadlift I pulled at CNF-2015.  The wild dream would be catching up to my current 505 pound deadlift PR at CNF-2016.  I am considering two or three meets this year.

 

I would also like to do one powerlifting meet late in the year.  At CNF-2016, I got a total of 1005 pounds with a 375 pound Squat, 225 pound Bench Press, and a 505 pound deadlift.  The last time I checked, the state record for the 93 kg Old-Farts 1A deadlift is 580 pounds.  A six-plate deadlift would do it!  585 pounds / 265 kg.

 

Moving on to my goals recycled from the last Challenge, here they are:

 

Quest 1 - My Second Nerdiversary - Reflect

In quite a few long-running TV shows, there are episodes where the characters just go over their highlights from earlier episodes.  This is much the same.  It is pretty much a fun quest.

 

If I can think of any takeaway from a Quest like this, it is: When dropping a 45-pound plate on a vertical stack: MAKE SURE ALL BODY PARTS ARE OUT OF THE WAY!

 

Quest 2 - Follow the Program

I just got my new program today!  Once again, it is five days per week, all different.  I have only begun to study it.  It is a 12-week cycle, with two one-week breaks between 4-week cycle.  The first week corresponds to Week 0 and the fourth week corresponds to Week 3.  Week 4 in this Challenge Cycle will correspond to a Zero Week in the program.

 

Show of hands:  Who is confused?

 

I might detail the programming a little bit later.

 

And granted.  Completing this quest is another given.  The level of accountability in following this Quest is equivalent to getting homework done in a class where the Teacher is just terrifying.

 

coach-be-writing.jpg

 

Quest 3 - Don't Die - Listen to my Body

This is another simple one to follow.  It is what it says:  Don't die.  However.  Just like in any MMORPG, it is inevitable that you are going to die.  A LOT.  So how do I measure this?  Simple.

 

Track the number of deaths.  This is pretty simple.  When I say I died, then I died.  Chalk up another one.  Try to figure out what caused it and learn from it.

 

Track the number of cycles.  An average of one death per cycle is deemed acceptable.

 

Quest 4 - Tracking

This is almost a copy and paste of the previous cycle.  Just adjusting a couple of things.  Still working on IfItFitsYourMacros and being a little bit less extreme on IfItFitsYourMouth.  We have approximately one year's worth of data showing a slow increase in weight at 3350 Calories per day.  Setting my goals slightly lower and using slightly less than 0.9 g Protein / pound bodyweight and splitting the rest of the calories in a 3:1 ratio, I get something like:

 

3240 Calories

360 Carbs (270 to 450)

120 Fat (90 to 150)

180 Protein (160 minimum)

 

So we are not shooting for any kind of precision here.  Let's just see if we can hit the broad side of a barn.  When we miss, then I can go looking for the culprit and evaluate from there if I should be making a different choice in the future.  We will come up with a list of things we can get away with and things we cannot!

 

Meal prep once per week.

 

One outing per week, even if MB would have me become a hermit.

 

One dessert between now and my Nerdiversary.  Try to be original and post the picture!

 

Track weekly weight over 2017.  Track open, high, low, and close.  The candlestick chart from last year was fun!

 

Quest 5 - Life Hax - January Edition

List things to do for January and cross them off.

It's Tax Season and stuff to do at the beginning of the year.

Retirement Account contributions. DONE!  1/4/17

Purchases. DONE! Bought positions in AAPL and VZ for approximately 56 gp.  1/5/17

Flex Account 2016 claims.  Figure out Login.  Chiropractor claims.

Update Last Will and Testament.  Fill in Questionnaire.

Stuff.

Tax document collection and organization.  Be ready for Tax Season earlier this time.

More stuff as I think of it.

 

Quest 6 - Plan and Execute Zero Week in the Program

 

The program consists of three four-week blocks and we have Zero-Weeks between each block.  The NF Challenge Cycle and this Program are off by one week in alignment.  So Zero Week in the Program corresponds to Week 4 of this Challenge Cycle.  I have made it a Quest to come up with things to do over this Zero Week and this is what I the plan looks like so far:

 

International Bench Bro Day Monday - Because Miss Broki hates Bench Press and forbids me from it.

Taco Tuesday

Widowmaker Wednesday

Sneak in a WoD Date Thursday

Friday - All you can eat pizza

Saturday - Screw up a metabolic test and get it out of the way. #neveragain

Sunday - Rest and get ready for Week 5!

 

Quest 7 - Other Quests as they Appear

 

And that's it.  Pretty straight-forward.  It is pretty much getting back into the routine.

 

EDIT 1: Slightly tightened the Broad Side of the Barn. 1/2/17

EDIT 2: Added January-specific goals. 1/4/17

EDIT 3: Modified Quest 5 and called it Life Hax. 1/6/17

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1 minute ago, Sam Ashen said:

 

Show of hands:  Who is confused?

 

 

ALWAYS! But that won't stop me. Especially when we're talking memory lane. I'd like to add to the pot for good measure. (Seeing as how you could probs use a little extra considering...)

 

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hSi0a7jm.jpg

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Today was a day off from work for New Year's and I went to obtain new programming from Miss Broki.  Most of today's work was just making sure I understood what was in it.

 

Hip Snatch + Overhead Squat: 2x3x94 pounds

Hang Snatch: 2x3x94 pounds

Hip Clean + 2 Jerks: 2x1x134 pounds

Lateral Shoulder Raises: 2x10x15 pounds, superset with

Lower Back Extensions: 2x10x(+15) pounds

Squats: 5x134, 5x184, 3x224, 1x264, 5x274 pounds - The last rep was a squat-morning.  So.  Not my best run at a 5RM and 10 pounds less than what I recorded.

 

Score for Today:

2737 Calories

302 Carbs (270 to 450)

94 Fat (90 to 150)

191 Protein (160 minimum)

 

-0.5 Overall

 

What the programming looks like:

 



5 days.

 

Day 1

3x3 Hip Snatch + Overhead Squat

2x2+2x3 Hang Snatch

3+2x2 Hip Clean + 2 Jerks

2x2+2x3 Hang Clean

5RM+2x5 Squats

5RM+2x5 Push Press

 

Day 2

3RM+2x3 Paused Overhead Squat

3RM Paused Deadlift + 3x3 Deadlift

5RM+2x5 Overhead Press

Farmer's Carry

4x10 Lower Back Extensions

4x10 Lateral Shoulder Raises

 

Day 3

3x3 Hip Snatch + Overhead Squat

3x2+2x1 Snatch

3+2x2 Hip Clean + 2 Jerks

3x2+2x1 Clean and Jerk

1RM Paused Front-Squat + 3 Front-Squats

 

Day 4

3x3 2 hip snatches + Press Behind the Neck

4x2+3x1 Hang Snatch

3x3 Push Press in Split Jerk Position

4x2+3x1 Clean and Power Jerk

3x3 Deficit Clean PUlls

3RM Squat + 2x3 Squat

4x20 Walking Lunges - Keep progressing from last year.

4 Hollow Holds

 

Day 5

10RM Squat + 2x10 Squat

3x3 Deadlift

3x12 Dumbbell Bench Press

4 Sets of Pull-ups

4x12 Bent-over Rows

 

I also typed this out so that I might have a better shot at memorizing it eventually.  It is going to take a while.

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Waiting for Spring - Week 1, Day 1, Tuesday

 

Finally, I decided on a name for this new program I have been given.  I named it after one of my favorite winter hobbies.  They are:

-Sitting in front of the fireplace

-Waiting for spring

-Fantasizing about moving to Texas

-More recently, fantasizing about retiring in South America

 

And so we begin!

 

Hip Snatch + Overhead Squat: 3x94, 3x114, 3x124 pounds

Hang Snatch: 2x94, 2x114, 3x124, 3x134 pounds

Hip Clean + 2 Jerks: 3x134, 2x154, 2x174 pounds #whatisthiscrossfit

Hang Clean: 2x134, 2x154, 3x174, 3x184 pounds

Squats: 5x184, 5x224, 3x254, 5x274, 2x5x224 pounds

Push Press: 5x134, 3x154, 5x174, 2x5x134 pounds

 

Beef Stew for tonight.  This time, I did better at dividing the pot into three mostly equal containers.  Two Tupperware for the next two days and One Mixing Bowl to feed me.

 

Score for Today:

2852 Calories

325 Carbs (270 to 450)

93 Fat (90 to 150)

188 Protein (160 minimum)

 

-0.7 Overall

 

Hitting the Broad Side of a Barn: 3/4

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1 hour ago, Sam Ashen said:

-Fantasizing about moving to Texas

 

We have winter too you know. :panda: 

  • Tonight
     

    Tonight: Partly cloudy, with a low around 42. North northeast wind 10 to 15 mph.

    Partly Cloudy

    Low: 42 °F

  • Wednesday
     

    Wednesday: Partly sunny, with a high near 55. North northeast wind 5 to 10 mph.

    Partly Sunny

    High: 55 °F

  • Wednesday
    Night

    Wednesday Night: Mostly clear, with a low around 42. East wind around 5 mph becoming calm  in the evening.

    Mostly Clear

    Low: 42 °F

  • Thursday
     

    Thursday: Mostly sunny, with a high near 67. Southwest wind around 5 mph becoming east in the afternoon.

    Mostly Sunny

    High: 67 °F

  • Thursday
    Night

    Thursday Night: Mostly cloudy, with a low around 37. North northeast wind 5 to 15 mph, with gusts as high as 20 mph.

    Mostly Cloudy

    Low: 37 °F

  • Friday
     

    Friday: A 20 percent chance of rain.  Mostly cloudy, with a high near 41. North northeast wind around 15 mph, with gusts as high as 20 mph.

    Slight Chance
    Rain

    High: 41 °F

  • Friday
    Night

    Friday Night: Mostly cloudy, with a low around 29. North wind around 15 mph, with gusts as high as 20 mph.

    Mostly Cloudy

    Low: 29 °F

  • Saturday
     

    Saturday: Mostly sunny, with a high near 45. North wind 10 to 15 mph.

    Mostly Sunny

    High: 45 °F

  • Saturday
    Night

    Saturday Night: Mostly clear, with a low around 30. North northeast wind 5 to 10 mph.

    Mostly Clear

    Low: 30 °F

     

     

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9 hours ago, Tanktimus the Encourager said:

We have winter too you know. :panda: 

 

-6°F in the Twin Cities right now....

 

....meanwhile in Yellowknife, NWT it is a balmy 8°F.

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55 minutes ago, Sam Ashen said:

 

-6°F in the Twin Cities right now....

 

....meanwhile in Yellowknife, NWT it is a balmy 8°F.

 

#staypositive

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10 hours ago, Tanktimus the Encourager said:

 

We have winter too you know. :panda: 

  • Tonight
     

    Tonight: Partly cloudy, with a low around 42. North northeast wind 10 to 15 mph.

    Partly Cloudy

    Low: 42 °F

  • Wednesday
     

    Wednesday: Partly sunny, with a high near 55. North northeast wind 5 to 10 mph.

    Partly Sunny

    High: 55 °F

  • Wednesday
    Night

    Wednesday Night: Mostly clear, with a low around 42. East wind around 5 mph becoming calm  in the evening.

    Mostly Clear

    Low: 42 °F

  • Thursday
     

    Thursday: Mostly sunny, with a high near 67. Southwest wind around 5 mph becoming east in the afternoon.

    Mostly Sunny

    High: 67 °F

  • Thursday
    Night

    Thursday Night: Mostly cloudy, with a low around 37. North northeast wind 5 to 15 mph, with gusts as high as 20 mph.

    Mostly Cloudy

    Low: 37 °F

  • Friday
     

    Friday: A 20 percent chance of rain.  Mostly cloudy, with a high near 41. North northeast wind around 15 mph, with gusts as high as 20 mph.

    Slight Chance
    Rain

    High: 41 °F

  • Friday
    Night

    Friday Night: Mostly cloudy, with a low around 29. North wind around 15 mph, with gusts as high as 20 mph.

    Mostly Cloudy

    Low: 29 °F

  • Saturday
     

    Saturday: Mostly sunny, with a high near 45. North wind 10 to 15 mph.

    Mostly Sunny

    High: 45 °F

  • Saturday
    Night

    Saturday Night: Mostly clear, with a low around 30. North northeast wind 5 to 10 mph.

    Mostly Clear

    Low: 30 °F

     

     

29F???/

 

That's shorts weather!

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1 hour ago, Sam Ashen said:

 

-6°F in the Twin Cities right now....

 

....meanwhile in Yellowknife, NWT it is a balmy 8°F.

 

nope.gif

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Quote

 

Quest 5 - January Stuff

It's Tax Season and stuff to do at the beginning of the year.  I will list them and cross them off as they are done.

Retirement Account contributions.  Purchases.  Stuff.

Tax document collection and organization.  Be ready for Tax Season earlier this time.

More stuff as I think of it.


 

 

And GO!

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And GO! 

 

 

Quote

Retirement Account contributions.

 

DONE!  I should see the results tomorrow.

-------------------------------

Waiting for Spring, Week 1, Day 2, Wednesday

 

Today's work:

Paused Overhead Squat: 3x94, 3x114, 3x134, 2x3x109 pounds

Paused Deadlift: 3x224, 3x314, 3x404, 2x3x324 pounds

Overhead Press: 5x44, 5x64, 5x94, 3x114, 5x124, 2x5x99 pounds

Farmers Carry: 4x40 paces x 70 pounds - I got treated to watching a couple of guys chat it up in the entire time I was doing this!

Lower Back Extensions: 4x10 with +25, +35, +45, +50 pounds

Lateral Shoulder Raises: 4x10x17.5 pounds - I will try this again next week.

 

Score for Today:

3287 Calories

382 Carbs (270 to 450)

110 Fat (90 to 150)

208 Protein (160 minimum)

 

+3.6 Overall

 

I indulged in some Peanut Brittle that was available at the office.

 

Hitting the Broad Side of a Barn: 4/5

 

Thought of something to do over the year, but have not yet figured out the execution.  Happy Thoughts.  There are plenty of times I write out a Happy Thought over here and sometimes I mark it with a +1 :).  I should have a place to record these, because nobody knows when I might need one:

 

d7bba7bc9a88b1799340aea4d5e519fb245441da

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