Sam Ashen Winter Weight Program

[Sam Ashen]

Due to timing, I decided that a Battle Log would be easier than running the same thing over the next 1.6 Challenge cycles.  Today I got my programming for the next six weeks.  It has a lot of accessory work and we are trying to fix a squat-morning.  Normally it takes me a couple of days or even weeks to name a program, but this one only took a couple minutes.  Welcome to the.....

 

Sam Ashen Summer Swole Program!

 

Here is what the next six weeks looks like:

Week 1: July 9 to 15 - Pick up Parents on July 15

Week 2: July 16 to 22 - Parents are in town

Week 3: July 23 to 29 - Parents are in town - Drop off some time on the weekend.

Week 4: July 30 to August 5

Week 5: August 6 to 12

Week 6: August 13 to 19

 

August 20 to 26 I am out of town once again on vacation!

 

As well as I can detail it right now, there are days of lifting and one day of CounterFit.  It is kind of hard right now for me to describe the lifting days and they change slightly from week to week.

Day 1: Relatively light 3x3 Front-squat, jerk recoveries, DB bench press, eccentric pull-ups, and lots of rows

Day 2: Snatch balance comples, light 5x5 squats, 4x10 split squats, 4x10 leg press, farmers carry, forward leaning rest, overhead sit-ups

Day 3: Light 5x5 deadlift, leg extensions, pull-ups, slightly weighted push-ups, landmine row like a bro, OH KB carry

Day 4: Snatch complex, Clean and Jerk complex, 1x3 squats + 3x3 backoff, funky hip stabilizing exercise, superman, stability ball cobra

Day 5: CounterFit

 

Diet is hard to describe right now.  I am just off vacation for a few days, then a two-week parental visit bulking program.  Then I have another four weeks of what I would describe as "normal," then another one-week vacation.  I am supposed to be spiking my protein macro.

 

Let's not talk about sodium yet.

 

I will be resuming my daily posting of my MFP score very shortly.  I have not yet decided how to maintain this during the parental visit.  I was somehow able to manage last year.

 

Ready?  GO!

 

I'm just going to post this up, then talk about Day 0.

[Sam Ashen]

Signature updated.  Whew!

 

Sam Ashen Summer Swole Program, Day 0 of 30

 

Today is what I am calling Day 0, because Miss Broki was going over all the accessories I will be doing over the next six weeks.  Tomorrow is starting Day 1.  Detail is going to be very sketchy.

 

2 Snatch High-Pulls, Snatch, Overhead Squat:  3 singles at 94 pounds

Clean, Hang Clean, Jerk: 2 singles at 94 pounds, 2 singles at 134 pounds

Split-Squats: 3x10x94 pounds

Landmine Rows: 2x10x25 pounds

Eccentric Pull-ups: 2x8

Leg Extensions: 2x8, 8 with the left leg, 8 with the right leg, 8 with both legs

Some work with jerk recoveries with just the bar to figure out the height and how it works

 

Family Size Lasagna today and meal prep for the next few days.  So Wednesday, Thursday, and Friday will be all set!  Interestingly enough, the amount of time required to nuke the lasagna coincides with the amount of time for the meal prep.

 

Score for Today:

3354 Calories

372 Carbs

129 Fat

208 Protein

 

+2.1 Overall

[Sloth the Enduring]

Following.

ETA: I didn't notice this was a BL. Welcome to the Dark Side.

[Urgan]

Hello! As is customary, here is your BL membership card. We'll go over the secret handshake shortly. 

[Wild Wolf]

BOOM! Found ya sir  I hopped from Warriors to Rangers and couldn't find your swole ass anywhere! This is a mega solid set-up sir and it's good to see you still kicking a bunch of butt, even whilst the parents are in town.

 

 

Wolf

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 1 of 30

 

Here's the start!

 

A bunch of warm-up and shoulder nonsense.

 

Front-Squats: 3x44, 3x134, 3x184, 3x3x214 pounds

Jerk Recovery: 3x134, 3x184, 3x204, 3x224, 3x244, 3x5x194 pounds

Single-Arm Row: 4x10, working up to 70 on this machine which might have been just a big much.  Increments are 15.

DB Bench Press: 10x35, 10x45, 10x50, 10x55, 10x45 pounds - figuring out where my working level is going to be

Pull-up negatives: 3x8

Bent-over Rows: 10x94, 10x114, 10x124 pounds

 

Score for Today:

2787 Calories - I am missing that Balance Bar and it is going to be like this for the next three days!

250 Carbs

106 Fat

216 Protein

 

-4.6 Overall

 

5 hours ago, Wild Wolf said:

BOOM! Found ya sir

 

Oh, yes.  Welcome to my thread!  Just let me know if you have any questions about what I mean when I say something and need to fill you in.

[Raxie]

16 hours ago, Wild Wolf said:

 I hopped from Warriors to Rangers and couldn't find your swole ass anywhere!

 

When I couldn't find him in Warriors I thought maybe he had finally converted to the Ranger that he is. But alas, he is here.

[darkfoxx]

^ Bwahahahaha One Day ....

 

[Raxie]

[Wild Wolf]

 

You cannot resist us!

 

12 hours ago, Sam Ashen said:

Just let me know if you have any questions about what I mean when I say something and need to fill you in.

 

What are your go-to's for hitting 200+ grams on protein each day? 

 

Wolf

[Sam Ashen]

Sam Ashen Summer Swole Program - Day 2 of 30

 

Warm-up and shoulder stuff.

 

Snatch Balance + Overhead Squat:  3 doubles at 94 pounds

Squats: 5x134, 5x184, 3x224, 5x5x244 pounds

Split Squats: 4x10x94 pounds

Farmers Carry: 4 x 70 yards x 65 pounds

Overhead Sit-ups: 4 x 12 x 14 pound KB, super-set with

Forward-Leaning Rest: 3 x 45 seconds-ish, maybe

Leg Press: 10 x 2, 3, 4, 5, 4, 3, 2 plates - trying to find where I was and decided to do a pyramid instead.

 

Score for Today:

2772 Calories

234 Carbs

113 Fat

212 Protein

 

-5.1 Overall

 

10 hours ago, Wild Wolf said:

What are your go-to's for hitting 200+ grams on protein each day?

 

A pound of meat should go a long way.

 

During the work week, I will pack a Balance Bar.  Eggs help.

 

After that, my hacks are cottage cheese, Greek yogurt, and a protein powder I mix with almond milk.  So it's pick my poison until I hit a number I'm happy with.

 

MB is trying to get me to 35% for some reason, so that would be a nominal 225 grams.  I have not discussed reasoning with her yet.  Eventually, I will try to get back to more chicken.  #eatmorchikn

 

She is also bugging me about veggies.  I trolled a post somewhere about that feeling when you eat one piece of broccoli.  I asked if it was at least drenched in ranch dressing, then followed up with #dontforgetyourveggies and that made it personal.  #pokingthebear

 

She also told me low-bar squats are not an option.

[Urgan]

12 hours ago, Sam Ashen said:

 

She also told me low-bar squats are not an option.

 

If it's MB or low-bar squats....

[Sam Ashen]

1 minute ago, Urgan said:

 

If it's MB or low-bar squats....

 

I did not quite understand what you are saying.

[Urgan]

35 minutes ago, Sam Ashen said:

 

I did not quite understand what you are saying.

 

I am saying don't make me choose between low bar squats and another thing. I disagree with her 1000%. 

 

Of course then again you are trolling her veggie crusade, so there may be slight context details missing. 

[Sam Ashen]

1 hour ago, Urgan said:

 

I am saying don't make me choose between low bar squats and another thing. I disagree with her 1000%. 

 

Of course then again you are trolling her veggie crusade, so there may be slight context details missing. 

 

Missing context detail: It was a counter-troll response to my IG post with low-bar squats.

 

High-bar squats are implicitly specified in my programming.  When I get ready for a PL meet, then we will be doing low-bar squats.

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 3 of 30:

 

Deadlifts: 5x224, 5x314, 5x364, 5x369, 5x374, 5x379, 5x384 pounds

Leg Extensions: 3x(8 each leg, 8 both legs)x50

Pull-ups: 4x8

10-pound technique plate push-ups: 4x10

Bro Single-Arm Landmine Rows: 10x25, 10x30, 10x35 pounds each side

OH KB Carry: 4 x 20 paces x 24 kg

 

Score for Today:

2852 Calories

250 Carbs

114 Fat

219 Protein

 

-4.3 Overall

 

It looks like this week might balance out last week.  Parental Visit Bulking Program starts tomorrow.

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 4 of 30:

 

Today was a CounterFit partner workout.  I had a great partner today.  I liked him!

 

70 yard bear crawl

2x5 Pull-ups

20 Calorie Row - It was kind of amusing watching my partner go all-out to finish this thing in 40 seconds instead of 72 seconds.

30 x 30 pound dumbbell snatch (Rx was 35 pounds)

40 x 20 kg Russian KB Swings (Rx was 24 kg)

30 x 30 pound dumbbell snatch (Rx was 35 pounds)

20 Calorie Row - Gliding to the finish line

5+3+2 Pull-ups

70 yard bear crawl

 

I decided to go a little bit less than Rx, half-way between men and women.  My partner and I were also first to finish.  I had a good partner.  It is also entirely possible that I misunderstood 30 reps of dumbbell snatch as 15 each side instead of 30.  It was also 13.5 minutes instead of 30 minutes.  It was a good confidence run!

 

My Grand Coach's advice was a winner!

 

Score for Today is still accumulating.

 

Today is also Day 0 of the Parental Visit Bulking Program!  I pick them up this afternoon!

 

Added:

 

Score for Today:

3176 Calories

237 Carbs

149 Fat

214 Protein

 

+0.3 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 5 of 30:

 

2 Snatch High Pull + Snatch at 94, 104, 114, 124, 134, 144, 154, 164 pounds and I decided that was good enough.

Clean, Hang Clean, Jerk at 134, 154, 174, 184, 194, 204, 214 pounds

224 pounds was Clean, Hang Clean, and JK - just rack it

Squats: 3x184, 3x224, 3x264, 3x3x244 pounds

Funky hip stability exercise: 3x60 seconds each side

Superman: 4x15, superset with

Stability ball cobra with 3-pound dumbbells: 4x15

 

Score for Today:

2988 Calories

239 Carbs

141 Fat

179 Protein

 

-4.3 Overall

 

It's hard to tell the quantities.  Dinner was chicken and I am not the best at gauging the actual size.

[Sam Ashen]

Today is a rest day and also Week 1 of the Parental Visit Bulking Program.  Finally the macros are almost looking more like it.

 

Score for Today:

3153 Calories

294 Carbs

143 Fat

191 Protein

 

+2.8 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 6 of 30:

 

Front-Squats: 3x134, 3x184, 3x3x214 pounds

Jerk Recovery: 3x134, 3x184, 3x224, 3x254, 3x3x214 pounds

Eccentric Pull-ups: 3x8

DB Bench Press: 10x40, 10x50, 2x10x55 pounds

Single-Arm Seated Cable Rows: 4x10

 

Steak for dinner!

 

Score for Today:

3606 Calories

262 Carbs

177 Fat

242 Protein

 

+4.6 Overall

[Tanktimus the Encourager]

Following from here on. As to your Ranger Status:

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 7 of 30:

 

Snatch Balance + Overhead Squat: 3x94, 3x104 pounds with one nasty dump behind.  I just put it in the wrong place.

Squats: 5x134, 5x184, 5x224, 5x5x249 pounds

BB Split Squats: 4x10x99 pounds

Leg Press: 10 x 2 plates, 2 x 10 x 4 plates, 2 x 10 x 5 plates

Farmers Carry: 3 x 80 paces x 65 pounds

Overhead Sit-ups: 3 x 12 x 15 pounds KB, superset with

Forward-leaning rest: 3 x 60 seconds

 

Roast Beef for today and another reminder that I have very little concept of how much stuff weighs.  It might be useful to grab a weight off a scale somewhere.

 

Score for Today:

3057 Calories

301 Carbs

109 Fat

209 Protein

 

-2.9 Overall

[Sam Ashen]

Sam Ashen Summer Swole Program, Day 8 of 30:

 

Deadlifts: 2x5x224, 5x314, 3x364, 5x5x384 pounds

Pull-ups: 2x8+4+2+1+1 and MB got really mad at me for splitting up the last set like that, which made me even more inclined to do it

Landmine Bro Rows: 3x10x25 pounds, superset with

Push-ups with technique plate: 3x10

Single-arm OH KB carry: 3 x 70 yards x 24 kg

Leg extensions, single-leg, double: 10+2x8

 

Score for Today:

2808 Calories

250 Carbs

112 Fat

192 Protein

 

-4.0 Overall

 

Parents still visiting.  Logs are shorter as a result, because evenings are shorter.  They are after me to get a hobby other than lifting heavy things.

[Sloth the Enduring]

Doesn't Crossfit count as a different hobby?

[darkfoxx]

Crossfit even involves being social theoretically! It should suuuuper count.

 

You also have that long and involved game you were playing a few challenges back.

 

 

 

 

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