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spezzy

Spezzy Gets Biceps to Spare

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Spezzy the Swole 

 

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Main Quests for 2017:

  • Achieve a 1000lb total in a powerlifting competition. I'd also LOVE to do this in the 67.5kg weight class, though if it's a struggle getting there/staying there I'm not going to take points away for doing it in the 75kg weight class. 
  • Put a big focus into MENTAL health

 

Current:

  • Currently I'm dealing with an interesting wrist... issue. There's an edema in my wrist that's causing a huge amount of pain when I use it.  This has been an on/off issue for about three years now but finally stuck around long enough to see a new doctor and I've now had an MRI and seen a hand/wrist specialist and while, thankfully, nothing is torn in there, it's an issue with the bone and bone just takes... a while to heal. Immobilization is the best way for this specifically - so the plan is to:
    • Wear an immobilizing brace as much as possible. Wear serious wrist wraps at the gym. Load the wrist as little as possible. Remove activities that are painful (the pain is being caused when my wrist hits my ulna, where the edema is). 
    • If it is showing signs of improvement after 2 weeks, continue down this path. If it is NOT showing improvement after 2 weeks, remove all activities that load any weight on the wrist (D:)
    • If it does not show significant improvement after 6 weeks of this plan, the doctor wants to put me in a full cast for 8 weeks. So the goal is to NOT let that happen. 

 

Challenge Goals

1) As You See, I've got Biceps to Spare

Yep. That's right. After this week where I am going to do my heavy singles (yes, doctor said it's okay), I'm switching to a higher frequency more hypertrophy focused program for a bit.

 

I have needed to focus on hypertrophy for a while anyway to fix some of my weaknesses, and build some muscle - and I'd be dumb to not take it easy on my wrist the next month or so, as I want to avoid that full cast option.

 

I'll be coming up with programming for this. Likely a 5 day bodypart split type deal focusing on movements that don't hurt or irritate. 

 

I've already kind of started this the last 2 weeks with my wrist hurting and already enjoying the size gains I'm seeing, so excited to see what happens with this being the primary focus.

 

 

 

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2) Lean Out A Bit

This is really a continuation of last challenge's goal. I made it down about 2lbs last challenge, which was right on track. Since I won't be focusing on hitting heavy numbers, I don't have to worry about hitting the top ends of my lifts and this should help this quite a bit. This challenge i'd like to up a bit and lose between 3 and 4lbs, to get down to 153lbs. I don't want to lose too fast especially with the hypertrophy focus, but if I got to 151-152 I wouldn't complain (especially since I'm starting a week early). 

 

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3) Miles with Madi

This is a mental health goal, and one I only hit 50% on last challenge. Walk with madi at least a mile EVERY DAY.  Bonus points if it's before work.

 

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4) RELAX

Every Day.

 

Good Activities

  • Meditation
  • Hot Bath
  • Reading a LIGHT book (meaning, nothing heavy or heartwrenching or nonfiction)
  • journaling

 

Bad Activities:

  • Anything with any sort of electronics or other people
  • Anything work related
  • Anything that requires a "task" that must be completed.

 

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5) BE SOCIAL

See friends once a week, at least. That's only 4 times in the challenge. I can do that.

 

 

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And that's it!

 

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51 minutes ago, Tanktimus the Encourager said:

I'm also doing higher reps lower weight this time around, I'll be following again.

 

yessssss i won't be alone

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5 minutes ago, spezzy said:

 

yessssss i won't be alone

 

Nope. It's my hypertrophy wave too... got at least another 5 weeks left I think :) 

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26 minutes ago, RedStone said:

 

Nope. It's my hypertrophy wave too... got at least another 5 weeks left I think :) 

 

giphy.gif

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In your case, hypertrophy seems indeed the most sensible choice as it allows you to lessen the load on the wrist. But seeing everybody online suddenly doing hypertrophy doesn't help with the temptation to join in...  But my strength still leaves a lot to be desired. I'm far weaker than one would expect given my mass.* That's a dangerous slope you are leading us here, Staci...


*I've had the impression of running against a wall though  with my current 5x5 (which I run since october after a five+ year hiatus from barbell training). 5x5 has become 3x5 on many lifts, and I've also dropped frequency a bit... but still, every training esession is wearing me down extremely. Now I'm debating whether to just reduce volume, or to deload and ramp up again, or just to end the cycle and do some months of hypertrophy instead. Hmmm. 

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You goals around mental health are always really inspiring! I like the 'relax once a day' thing a lot (may steal it?). Last time I tried something like that it backfired, but I think I'm in a better place to approach it again, so thanks for the reminder!

 

I hope the wrist feels better soon!

Image result for gaston gif

(a funny combo of two favorite Disney movies :)

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3 hours ago, Taddea Zhaan said:

I only have squats hypertrophy. But since I only stalked your challenge last month, I guess I could post in this time. :P 

 

tumblr_inline_mt1anwXVBA1qz4rgp.gif 

 

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2 hours ago, Urgan said:

Following even the closest I'm getting to hypertrophy is volume day, lol.

 

haha YUP the only hypertrophy I've been getting is:

a) Volume Squats Day

b ) bro day (heavy bench + upper hypertrophy)

 

Before this last cycle I rarely had one. So it's time!

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2 hours ago, turboseize said:



In your case, hypertrophy seems indeed the most sensible choice as it allows you to lessen the load on the wrist. But seeing everybody online suddenly doing hypertrophy doesn't help with the temptation to join in...  But my strength still leaves a lot to be desired. I'm far weaker than one would expect given my mass.* That's a dangerous slope you are leading us here, Staci...


*I've had the impression of running against a wall though  with my current 5x5 (which I run since october after a five+ year hiatus from barbell training). 5x5 has become 3x5 on many lifts, and I've also dropped frequency a bit... but still, every training esession is wearing me down extremely. Now I'm debating whether to just reduce volume, or to deload and ramp up again, or just to end the cycle and do some months of hypertrophy instead. Hmmm. 

 

haha a more hypertrophy focused cycle is a really smart thing to do as a powerlifter, and it's always one of those things I've said I needed to do but have not done because first, I am less knowledgable in the area of bodybuilding style stuff, so it takes me completely out of my comfort zone, and I find heavy weights more fun.

 

In all seriousness - it sounds like a little hypertrophy cycle could be good for you. It's much easier on the CNS and building muscle is never a bad thing. If every session is wearing you down extremely, something in recovery is missing, so if sleep and nutrition are on point, AT LEAST a deload is in order. 

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23 minutes ago, elvenengineer said:

You goals around mental health are always really inspiring! I like the 'relax once a day' thing a lot (may steal it?). Last time I tried something like that it backfired, but I think I'm in a better place to approach it again, so thanks for the reminder!

 

I hope the wrist feels better soon!

Image result for gaston gif

(a funny combo of two favorite Disney movies :)

 

Thank you! It's the biggest thing I struggle with, for sure, even with lifting!

 

You can absolutely steal the relax once a day goal. 

 

Last challenge I tried it, and it was a good start but I definitely tried to do TOO MUCH. I was going to two types of counselors (couples and individual) and it was so emotionally exhausting I burnt out pretty quick. Plus I'd try to use my "me time" to do counseling homework - which was a TERRIBLE IDEA. This time around I'm only going to individual counseling, and can space it as I need it, and that feels much more manageable. 

 

and that gif is amazing.

 

 

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3 minutes ago, nightlight said:

and you will meet your "be social" next week, i know this for sure. 

 

I actually have TWO social plans next week :D:D:D:D:D

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7 hours ago, spezzy said:

 

haha a more hypertrophy focused cycle is a really smart thing to do as a powerlifter, and it's always one of those things I've said I needed to do but have not done because first, I am less knowledgable in the area of bodybuilding style stuff, so it takes me completely out of my comfort zone, and I find heavy weights more fun.

 

In all seriousness - it sounds like a little hypertrophy cycle could be good for you. It's much easier on the CNS and building muscle is never a bad thing. If every session is wearing you down extremely, something in recovery is missing, so if sleep and nutrition are on point, AT LEAST a deload is in order. 


Yeah, the current cycle is definitely at it's end. New strength cycle, or hypertrophy, or even  strength endurance next? Hypertrophy is more fun, strength is needed (I'm weaker than I look), strength endurance hurts. But the latter would help me most in my sport... 
Decisions. 


Also, kudos for being so open with your mental health goals. Mental health issues still are stigmatised in our society (outside of NF at least), so that might have taken some courage. 

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33 minutes ago, turboseize said:


Yeah, the current cycle is definitely at it's end. New strength cycle, or hypertrophy, or even  strength endurance next? Hypertrophy is more fun, strength is needed (I'm weaker than I look), strength endurance hurts. But the latter would help me most in my sport... 
Decisions. 


Also, kudos for being so open with your mental health goals. Mental health issues still are stigmatised in our society (outside of NF at least), so that might have taken some courage. 

 

I personally do Hypertrophy --> Strength --> Peak Strength

 

It should cycle like that but I've been doing Strength --> Peak --> Strength --> Peak since like October and need to switch anyway.

 

I don't really care about endurance tough :)

 

Mental health - yeah. One of my first goals was to start to talk openly about the past and the future, and to be transparent. I think the stigma around mental health issues is part of the problem, and I didn't truly start to heal until I was able to be open about them. 

 

 

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1 hour ago, spezzy said:

 

I personally do Hypertrophy --> Strength --> Peak Strength

 

It should cycle like that but I've been doing Strength --> Peak --> Strength --> Peak since like October and need to switch anyway.

 

I don't really care about endurance tough :)

 

Mental health - yeah. One of my first goals was to start to talk openly about the past and the future, and to be transparent. I think the stigma around mental health issues is part of the problem, and I didn't truly start to heal until I was able to be open about them. 

 

 

It is amazing how important sharing with others is.  Hard lesson for me to learn.  So now I'm helping lead a small group at church about "community"....guess I'll learn.

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3 hours ago, spezzy said:

Mental health - yeah. One of my first goals was to start to talk openly about the past and the future, and to be transparent. I think the stigma around mental health issues is part of the problem, and I didn't truly start to heal until I was able to be open about them. 

I hear you on this. There's also this stigma of "suck it up and deal with it" that suggests strong people don't ever have emotions they don't want.

Sadly, people often say strong when what they really mean is "skilled at repressing emotions." I know because I was one of them and didn't realize it. I'm having to learn how to feel, like someone having to re-learn how to walk.

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The other difficult thing is that quite a few people do not feel comfortable with other people expressing their emotions and want to put a bandaid on it. While I am working on being more open about my feelings I'm also trying to teach people that they don't have to fix people when they express an emotion, they only have to listen. 

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21 hours ago, wildross said:

It is amazing how important sharing with others is.  Hard lesson for me to learn.  So now I'm helping lead a small group at church about "community"....guess I'll learn.

ESPECIALLY the people around you. I didn't realize how much it was hurting them when I kept it to myself.

 

19 hours ago, Tanktimus the Encourager said:

I hear you on this. There's also this stigma of "suck it up and deal with it" that suggests strong people don't ever have emotions they don't want.

Sadly, people often say strong when what they really mean is "skilled at repressing emotions." I know because I was one of them and didn't realize it. I'm having to learn how to feel, like someone having to re-learn how to walk.

 

Yep. Especially with things like bulimia.

 

"Oh, you binge and then purge? Have you tried just... not making yourself throw up?"

 

Like. 

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10 hours ago, Taddea Zhaan said:

The other difficult thing is that quite a few people do not feel comfortable with other people expressing their emotions and want to put a bandaid on it. While I am working on being more open about my feelings I'm also trying to teach people that they don't have to fix people when they express an emotion, they only have to listen. 

 

Yep, and often the better way to help is to listen.

 

Also, a lot of times, we don't need to be "fixed".

 

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So one good thing abotu this hypertrophy thing --> I can up from 4 days a week to 5 to 6 days.

 

This makes me happy :)

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51 minutes ago, Haikoo said:

Hi friend!   

 

I don't have a lot of warriory things to add but I'm reading and sending <3's :)

 

<3's are my favorite anyway!

 

hiiii!

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