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jonfirestar

Jon Firestar's Epic Boss Battles

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Jon Firestar's Epic Boss Battles!

TERA-May3-2_t.jpg

 

The tiny fire burned dull in the oppressive room eating away at the oxygen in the room. The smoke rose in small whips disappearing upwards into the pitch black above their heads. The group huddled around the flame. Sweat beading on their heads. It was hot and dank this deep. Whoever had built these halls had taken no thought on how air would flow this far down in the earth.

Four of them, two men and two women clad in rough leather garments. Pieces of armour, leather metal and mail strapped to their hard bodies. Weapons lay close at hand, swords axes and bows.

They had made it. For weeks, they had dived this dungeon. Travelling ever deeper fighting their way through ever more fearsome and dangerous foes.  The small stew pot hung over the flames bubbling away quietly. There was some risk to cooking here. Quite a big risk but they had talked it over and each of them had decided it was worth it.

A shrill scream echoed in the distance and Tila grabbed her bow and moved to her knee. Her hood fell from around her head revealing her dark hair in stark contrast to her bright green eyes. Every muscle in her neck was tense.

Alyce, hadn’t moved but her hand clasped over the hilt of her greatsword. “It’s too big to get in here.” She said. Her voice cutting the darkness like a knife.

Tila relaxed a tiny bit and put her bow down. “It isn’t the only thing down here,” she said quietly.

“We’ve not seen anything in days,” Erran said. The large man shifting quietly. His soft-spoken voice didn’t match his huge frame.

“We keep hearing them though,” The final companion said. Dori a smaller man. Short and balding. Two curved swords and a crossbow all hung on his back.

Alyce climbed to her feet her long flame red hair hung against her hard, muscular frame. “Erran’s right,” she said. “The trash is dead. We’ve slaughtered our way down here.”

.”us“We’ve cornered them,” Dori continued. “They are hiding from

“No,” Errin said. “They are waiting for us to come to them. They don’t fear us but, if we can take the small one down fast, they will know they’ve got something to fear.”

Tila sighed. “Let’s eat and sleep while we can. We’ve still got to get down there and we are going to need to be as ready as we can be when we do.”

As if on que the scream echoed out again. Full of rage and sorrow.

 

----

No rest for me. I could use some week 0 hype but I've a lot of stuff going on the next few weeks and need to start right now to achieve all my goals! What follows is sort of long and detailed because its not so much one thing I need to keep doing for 4 weeks but a strategy to get through the next 5 weeks. So I've hidden batches to keep it looking less intimidating!

This challenge is marked by three epic boss battles, or two mini bosses and the main boss. The main boss is Tough Mudder May 7. #nervousexcited

The two mini bosses, one which is 100% certain and the other I’m about 90% sure I’m gonna do are two separate 10k Races, the first one, which is already paid for is the Saturday of week 0 (22nd of April) and the second one is on Sunday 21st May (which is technically next challenge but the new boards won’t be up before I run it so I’m counting it in this one). So two weeks either side of Touch Mudder.

Thoughts on my first 10K race

:
Spoiler

Training wise, the race is obviously taking place in lieu of my long run and I am going to taper my running this week leading into the first one. The way my lifting program works this next week is going to see a dramatic fall in volume (high intensity but low volume) and I’m happy with leaving it alone because the way I schedule the lifts is to work with my running anyway.

My goal for that first race is to run it in 59:30. Given my pace in training and what I’ve observed with myself on the longer runs I think I can hold a pace of 9:30 mi/min for that long given the right motivation.

I hope the race will be that motivation. It should work. I tend to be competitive and having anyone around me holding the kind of pace I can keep up will help a great deal. That’s the theory. The problem will be being too cocky and too keen and blowing my wheels off early. There is also the fact that the race isn’t flat or ‘quick’ and has a mix of terrain and a few hills that could cause things to slow down. Still I’m confident with what I’ve seen in training and, given a good day, I still think I can hit the times I’m looking for.

I haven't a clue how the 10k races are going to affect my body. I don’t know how much recovery I’m going to need. Part of me tells me that it isn’t any different from any of my long training runs. I did a sub hour 10k a couple of weeks ago and that didn’t require any more rest than usual but I will be pushing harder than I’ve ever done in a run to date (can guarantee that) so I might need more recovery than usual but I won’t know until after.

Tough Mudder is a different beast. It’s a long slog that will see me waiting in queues with intense pushes of energy to move through obstacles and a twelve-mile-long run (and I’m informed that it will involve some nasty hills). It is Tough Mudder and I don’t care how long it takes. I care that I make it so my plan is to take it slow and steady like I would with an easy training run.

I’ve taken a couple of days off work after the event because I’m sure I’m going to want to spend at least one day sleeping it off! Again, I’ve not got a clue at how it is going to affect my body. This is where the big dramatic changed to my lifting and running schedule will come in both in the week prior and after to this Run.

Finally, there is the Royal Berkshire 10k. Which is a fast-flat course at the end of May. If I miss my time in my first race, I am certain I can make it here. Outside of injury (or if I really am struggling to recover from Tough Mudder but it’s long enough after I’m sure it’ll be fine) I plan on running this race too and because of the kind of course it is I really want to PR my 10K while I’m at it :D By the time I get here I’ll already have a better idea of what I need to do leading into the race and what I need to do the week after the race so I’ve less thoughts on this than the other two…

 

The Convoluted scoring system:

The whole scope of this challenge is action vs recovery. For everything that costs fatigue I need to do something to recover. Using my HP system here is how I’ve worked it out for the next month.

I have 10HP only and I need to keep the bar above 0 or I fail. Each of my recovery items will restore 1HP up to a maximum of 4 per day. The point of all of it is to encourage me strongly to actively work on recovery!

If I miss any of the events in this challenge, even the one I’ve not confirmed yet, I lose 20HP and cannot recover so die right away. If I get injured the challenge is over anyway so it isn’t excused by injury.

The two 10K races each cost 5HP. Tough Mudder instantly costs all my remaining HP. Reducing me to zero. That is to say, I’ve got to do something on Tough Mudder Day to encourage my recovery and two somethings if I want to be able to miss gym on Monday and survive.

Being above or below my calorie goal by 100calories on any day will cost 2 HP, hitting it dead on will cost 0. 

Each workout I hit will cost 3HP, but if I miss one it’ll cost 5HP.

On a good day I will be in surplus but the races will leave me with a deficit to make up.

 

Run towards Danger!

maxresdefault.jpg

 

Short version: Run 3 days per week with an easy run, some hill repeats and some variation of the long run.

Long long version for those interested (if anyone with more experience has anything to add/change/critique I'd appreciate it :) ):

Spoiler

Week 0 (race 1 lead up):

Last week was a high mileage week. I wanted to get it in before I had to think about tapering for my races. The mileage for week -1 was 20 miles, this week I’ve got a mileage goal of just 10 miles including the race itself

Here is the breakdown:

Tuesday: 3 mile easy pace

Thursday: 3 miles. 1 warmup 1 mile hill repeats (4 repeats) 1 mile cool down run.

Saturday: Race!

Week 1 (recovery/training week):

I’ve got a week to recover and train before cutting way back for tough mudder. I’ve got a milage goal of: 14 miles

Tuesday: 4 miles recovery pace

Thursday: 4 miles 1 mile warm up, 1 mile hill repeats (4 repeats) 2 mile cool down.

Saturday: 6.2 miles.

Week 2 (Tough Mudder!):

I’m going to pull way back this week leading into the race. Might be being too conservative:

Tuesday: 3 mile easy run

Thursday: 3 mile hill repeats.

Sunday: Tough Mudder!

Week 3 (Recovery):

I honestly do not know if I’m going to be in any state to run come Tuesday after Tough Mudder. Let’s assume that everything is cool :P and I can hit 18 miles (will adjust depending on the feels but want to hit all of the days):

Tuesday: 4 miles recovery pace

Thursday: 4 miles hill repeats.

Saturday: 10 mile run easy pace.

Week 4 (Royal Berks 10K):

Tuesday: 3 mile easy pace

Thursday: 3 miles. 1 warmup 1 mile hill repeats (4 repeats) 1 mile cool down run.

Sunday: Race!

Strong Enough to Fight!

Dark%20Souls%20Prepare%20to%20Die%20Edition%20-Epic%20boss%20battles%20-800(1).jpg

 

Similarly, my lifting program is going to have some dramatic changes for the next few weeks:

Week 0: Realization phase of the 3s wave of Juggernaut

Week 1: Kind of a weird week where I don’t want to start a hypertrophy phase but also don’t want to spend several weeks deloading so I think I’m going to go ahead and test my 1 rep maxes because I’ve not done that properly yet.

Week 2: Full deload protocol leading to Tough Mudder.

Week 3: I uhh dunno. I’m either going to dive right in with the 10s Phase of Juggernaut or I’m going to spend a second week deloading. I think it is important that I get back into the gym asap after Tough Mudder. Whether that is the next day or a couple of days in I can’t say right now.

Week 4: Week 1 or 2 of the 10s Phase of the Juggernaut Program.

Provisions:

Guardian_dragon.jpg

For the duration of the challenge I aim to hit maintenance calories. I am going to need the fuel to drive my body to do the stuff I intend but I don’t want to start putting on weight. Even if some of that will be muscle. So I will keep track of my food and drink still.

Health Potions!

Top_10_Inventory_Items_Potions.jpg

Rest and recovery are things I don’t do well enough. I want to be diligent this challenge because I’m going to need all the recovery I can get!

Roll and Stretch:

I’m actually really good at doing this stuff on days when I’m at the gym and I suck when I’m not at the gym (i.e. after a run). The goal is simple. Go through my foam rolling and stretching routine after every workout.

Sleep:

As many already know, I don’t sleep well but I don’t do myself any favours either. For the duration of the challenge bedtime is 9:45 and my shutdown is at 9:15.

Misc Stiff:

Anything else I can do to help recovery. Can restore a maximum of 2 HP per Day: includes ice baths, meditation, cold compress and icing, Epsom salt baths, naps, compression and anything else that seems right if I come across it (I'm open to suggestions!)

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Oooo I'm all about the epsom soaks! Your recovery plans (sleep, foam roller, stretching) are pretty much the same as mine. Do you have access to a sauna or steam room? Hot tub? (I WISH - but maybe you can for both of us? :P)

 

 

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Woot woot! Following along to watch you kick that race's butt! Sleepwise I don't know if I've mentioned before, but magnesium supplements help me both with night leg cramps and with sleeping easy... perhaps you could benefit from this as well as from a chamomile tea/tranquilliser gun... good luck with sleeps!

 

 

Sent from my iPhone using Tapatalk

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Following along of course. I have no doubt you'll crush the main boss battle, you might feel like you have 1HP left but you'll defeat it!

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20 hours ago, deftona said:

Following along again! Good luck taking down those behemoth bosses! 

Thanks! Good to have you along!

 

20 hours ago, RedStone said:

Oooo I'm all about the epsom soaks! Your recovery plans (sleep, foam roller, stretching) are pretty much the same as mine. Do you have access to a sauna or steam room? Hot tub? (I WISH - but maybe you can for both of us? :P)

Yeah all about the epsom soaks :) I might be able to wrangle a trip to use a sauna but it isn't something I have easy access to unfortunatly. Not since I changed my gym anyway.

 

16 hours ago, Yasha92 said:

Woot woot! Following along to watch you kick that race's butt! Sleepwise I don't know if I've mentioned before, but magnesium supplements help me both with night leg cramps and with sleeping easy... perhaps you could benefit from this as well as from a chamomile tea/tranquilliser gun... good luck with sleeps!

Woot! Great to have you! You have mentioned the magnesium supplements before and it is something I did mean to try but didn't get round to. Well I will this time round cause sleep is paramount! I really like chamomile tea before bed. Making that a nice easy habit would be worth while.

 

14 hours ago, Tanktimus the Encourager said:

Reciprocal follow!

Hello!

 

8 hours ago, Kestrel Grey said:

Following! I am excited to watch you crush those boss battles. 

Thanks! I'm excited to go into them all!

 

2 hours ago, imprimis5 said:

I'm here!

Good to have you!

 

2 hours ago, Maigahane said:

Following along of course. I have no doubt you'll crush the main boss battle, you might feel like you have 1HP left but you'll defeat it!

Great to have you back! You are one of the people who is inspiring me to get through the main boss battle! I've no doubt it will leave me beat up but I know I can defeat it!

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OH MAN boss battle time!!

 

*fight music intensifies*

 

Stay on that recovery!!  I'm making that a priority lately too.  We Rangers are gonna step up our preparation so we never lose!! :D

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29 minutes ago, shaar said:

OH MAN boss battle time!!

 

*fight music intensifies*

 

Yeah let's do this!

 

Random obscure video game boss music here we go!

 

 

29 minutes ago, shaar said:

Stay on that recovery!!  I'm making that a priority lately too.  We Rangers are gonna step up our preparation so we never lose!! :D

I think i'm going to need all the recovery I can muster! I'll need to swing by your battle log so I can see what you're up to.

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17 hours ago, Yasha92 said:

Woot woot! Following along to watch you kick that race's butt! Sleepwise I don't know if I've mentioned before, but magnesium supplements help me both with night leg cramps and with sleeping easy... perhaps you could benefit from this as well as from a chamomile tea/tranquilliser gun... good luck with sleeps!

 

 

Sent from my iPhone using Tapatalk

I take a calcium supplement that has magnesium and zinc in it before bed and it has really helped my night leg cramps/restless leg since my surgery.

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Week 0, Monday!

It's a holiday here in the UK today so it's been a fairly lazy day full of 'recovery' aka naps and lounging around :P I did hit the gym this morning but otherwise it's been a fairly easy and lazy day.

 

I'm really starting to like the way I look in the mirror at the gym lol. When I've got my pump on and at the right angle I look like a badass. Can't keep the positive self image alive always but it is a start!

 

Run towards Danger!

Monday is not a run day. My legs are still feeling my 11 mile run last Saturday a little tiny bit but not too bad.

 

Strong Enough to Fight!

I can't quite bring myself to copy and paste my entire program out of my spreadsheet each and every time I make an update if anyone actually wants to know the details the spread sheet is here I make no apologies for the mess ;)

 

So gonna start with the most exciting development from today. I did a pullup from a dead hang!! In fact. I did 2 full reps from that one dead hang! Woot to progress and perseverance! I honestly didn't think it would happen until I dropped another 30lbs or more! Now to keep practicing and bringing up the reps and sets. In a few months I went from being able to do only a couple of dips at a time to easily pushing out 5 sets of 12 so I'm hoping the same will hold true of the pull ups.

 

Health Potions!

Got my sleep. Did a whole bunch of foam rolling and stretching at the gym and took a nice 'recovery' afternoon nap :P so broke even.

 

 

Hit the gym at 7:30 am this morning. It was fairly quiet when I got there but it got more and more busy the later it got.

I hit squats and OHP today in the realization wave of the 3s phase of the Juggernaut program. AKA short sets but heavy weights and with just a single 'working' set of as many reps as possible so quite low volume but high intensity.

 

Squat: 1x6x112.5kg (247.5lbs) I'll admit the weight felt heavy today. I could maybe have hit 7 but not 8. The program specifies to stop right before 'maybe one more'. I think it felt so heavy because of the run on the weekend was so strenuous. I used to have a 330lbs squat. Long way to go to get back there! Although in general I try not to compare my 21 year old self to my now self :P

 

OHP: 1x6x55kg (121lbs) the OHP felt much better than it has done. I feel like I'm actually making progress with it.

 

Provisions:

Food went well today  and I hit my 3000 calorie goal (so many calories). In general I'm still not entirely convinced it's enough but for today it is probably over doing it a little but I'm okay with that.

Dinner was a stir fry made with some of the leftover roast lamb, buck wheat noodles and heaps of veggies.

 

 

 

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25 minutes ago, jonfirestar said:

 

So gonna start with the most exciting development from today. I did a pullup from a dead hang!! In fact. I did 2 full reps from that one dead hang! Woot to progress and perseverance! I honestly didn't think it would happen until I dropped another 30lbs or more! Now to keep practicing and bringing up the reps and sets. In a few months I went from being able to do only a couple of dips at a time to easily pushing out 5 sets of 12 so I'm hoping the same will hold true of the pull ups.

 

That is amazing!!! Congrats, another milestone conquered. :) 

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30 minutes ago, jonfirestar said:

I did a pullup from a dead hang!! In fact. I did 2 full reps from that one dead hang!

Woot! Awesome job!

 

35 minutes ago, jonfirestar said:

I'm really starting to like the way I look in the mirror at the gym lol. When I've got my pump on and at the right angle I look like a badass.

This shows awesome progress too. I think a lot of people (myself included) get stuck on how they used to look and still feel like they're in their old body. When you see what you're morphing into and like it and feel like the badass you are it helps show you that you're on the right track

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So gonna start with the most exciting development from today. I did a pullup from a dead hang!! In fact. I did 2 full reps from that one dead hang! Woot to progress and perseverance! I honestly didn't think it would happen until I dropped another 30lbs or more! Now to keep practicing and bringing up the reps and sets.

 

I want you to imagine the screaming minions .gif, because that's what's happening over here!

 

Imagine what it's going to be like once you do shed those 30lb, it will be like having an assistance band in your arms!

 

Amazeballs.

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11 hours ago, Kestrel Grey said:

That is amazing!!! Congrats, another milestone conquered. :) 

Thanks! Being persistently overweight for most of my life it is one of those things I've never been able to do. So really stoked!

 

11 hours ago, Maigahane said:

This shows awesome progress too. I think a lot of people (myself included) get stuck on how they used to look and still feel like they're in their old body. When you see what you're morphing into and like it and feel like the badass you are it helps show you that you're on the right track

 

I think that because the changes to your body, mindset and fitness happen so slowly and in tiny increments it's really hard to know the difference between then and now. It is so easy to keep picturing yourself the same way but I'm not the same person and so much has changed this last year. There are times I get stuck on a low self image. That is really hard to shake but when I'm looking swole in front of a mirror I have to say to myself yeah! :P

 

I'm constantly positive self talking recently. Often reminding myself when I'm feeling down about progress that I started to do this because I was struggling to walk up one flight of stairs. Saturday I ran 500 feet up. That is not a minor achievement and I need to keep reminding myself my progress.

 

8 hours ago, Yasha92 said:

I want you to imagine the screaming minions .gif, because that's what's happening over here!

you mean this one?

giphy.gif

 

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Congrats on the Pullup! And you are almost at the same numbers as me with the lifting!

 

I have just rebooted the juggernaut and am in week 2 now.

 

My ending numbers from week 3 of the last phase:

BP 3x73 kg

SQ 5x120

OHP 3x60

DL 3x120

 

Keeping an eye on you, to push me forward on my strength gains!

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13 minutes ago, mr_willes said:

BP 3x73 kg

SQ 5x120

OHP 3x60

DL 3x120

 

We are pretty close! Although my squat and deadlift have slowly started to diverge during this program. I'm really rocking away with the dead lifts. Much slower going with the squats. My RangerBrain induced intense running program is probably to blame. I'm expecting big things outta my deadlift session tomorrow!

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I'm still very wary for the DL's with regards to my lower back. So i'm just gonna stick with the plan for now. No extra at the last set, just slowly build it up. It's lacking a bit but i will get back there eventually.

 

Afbeeldingsresultaat voor stick to the plan gif

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DEAD HANG PULL UP AAAGGHH AMAZING!!!!!  I'm so jealous of y'all that can do that.  I'm so close!!  One day!

 

17 hours ago, jonfirestar said:

I'm really starting to like the way I look in the mirror at the gym lol. When I've got my pump on and at the right angle I look like a badass. Can't keep the positive self image alive always but it is a start!

 

SAME lately!  Isn't it the best?!!?  I'm like, WHOA who is this person?!  Oh it's me, YES, excellent. ^__________^ Anything we can get for a positive body image is a huge win!!

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15 hours ago, jonfirestar said:

 So gonna start with the most exciting development from today. I did a pullup from a dead hang!! In fact. I did 2 full reps from that one dead hang! Woot to progress and perseverance! I honestly didn't think it would happen until I dropped another 30lbs or more!

British-Problem-2.gif

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5 hours ago, mr_willes said:

I'm still very wary for the DL's with regards to my lower back. So i'm just gonna stick with the plan for now. No extra at the last set, just slowly build it up. It's lacking a bit but i will get back there eventually.

Fair play. A bad deadlift can get ugly really fast! What I really like about Juggernaut is that it just kind of slowly plods along but gives actual real progression and kind of eliminates the fear of stalling out.

 

2 hours ago, shaar said:

DEAD HANG PULL UP AAAGGHH AMAZING!!!!!  I'm so jealous of y'all that can do that.  I'm so close!!  One day!

Woot! I've been sooo close recently that I've really been pushing the try. Figuring out stuff I can do little and often to improve and it's been working!

 

2 hours ago, shaar said:

SAME lately!  Isn't it the best?!!?  I'm like, WHOA who is this person?!  Oh it's me, YES, excellent. ^__________^ Anything we can get for a positive body image is a huge win!!

Heck yeah right! I love it when you look in the mirror and are like 'Damn! Is that me? When did I get those muscles!' totally awesome!!!

 

41 minutes ago, Agnarr said:

British-Problem-2.gif

Thanks!!

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