Destiny has a new Halloween event, that runs from October 26 – November 11.
Event includes:
For more info check out the Bungie website.
Lift Heavy and Level Up!
No shirt this month but two collectible figures is not bad. I hope they are either an exclusive Pop! vinyl or a unique figure. I haven’t played many fighting games lately with the last one being Injustice. I enjoy them and I have many fond memories of Street Fighter 2 on Genesis. Blizzard may have an item from Heroes of the Storm but I’m not sure what the The Hunger Games item. I’m thinking maybe a book or a pin. This month is going to be interesting; I can’t wait.
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Lift Heavy and Level Up!
WOD
AMReps 9 minutes
3 thrusters (75 lb.)
3 lateral burpee over barbell
Add three reps every round
The burpees were my speed bump. The thrusters were not too bad. I was able to go unbroken until I hit the round of 12. I finished this workout with 15 thrusters and four burpees for a total of 79 reps.
Weighted Plank Hold – 3×60 seconds, 35 lb.
Finished the day with some weighted plank holds. I was able to hold the first round of 60 seconds. I had to take a five seconds rest during the last two rounds
Strict ring dips
Strict ring push ups
Strict handstand push ups
I started having trouble with the ring dips and handstand push ups around the fourth set. My triceps were fatigued as well as my shoulders. I had to take rests in between a few reps because I didn’t want to sacrifice form. The ring push ups were not too bad and didn’t give me trouble through out the workout.
WOD – Partnered, 25 minute time cap
3000 m – Row
200 – Russian kettlebell swings (54 lb.)
100 – Handstand push ups
I was partnered with my fiance and we split the reps in half. I was able to do this workout without scaling while she scaled the kettlebell swings and the handstand push ups. I was able to keep a steady pace of around 2:00 per 500 m on the row. I had a harder time with the kettlebell swings, I was only able to do 20 reps at a time. I had the strength to do more reps but my grip would start to give around rep 15. Need to work on grip exercises or do more heavy kettlebell swings. The handstand push ups were difficult as well. The skill and strength work took a toll on my shoulders and triceps. I was able to do some kipping handstand push ups but not much. We were able to finish 70 reps of the handstand push ups at time cap.
WOD – Tabata, 8 rounds
Knees to elbows
Box jumps
Dumbbell snatch (40 lb.)
My main goal for this workout was to push the intensity and stay consistent. The intensity portion of that goal went out the window after the first round of knees to elbows. I completed eight reps in the first round but I knew that was not sustainable. My hands were feeling raw and my abs started to tighten up but by the last round I was down to three reps. During the box jump set, I kept a pace of five reps per round. I was still tired from the knees to elbows and I was doing step downs instead of rebounding. I was starting to feel fatigued by the time I reached the dumbbell snatch set. I wasn’t happy with my pace but I don’t think I could have pushed myself harder. I was keeping a four rep per round pace but it was becoming more difficult towards the end.
I didn’t do as well as I wanted in this workout. I wanted to at least finish 60 reps on double unders, and 15 on wall balls and hand release push ups. After the first three rounds I was able to finish 45-50 reps on the double unders and 10-15 on the wall balls and hand release push ups. The last round had my lowest reps. I couldn’t string many double unders together, tripping up every 5 – 15 reps. Fatigue played a factor in the wall balls and push ups. I finished the workout with 282 reps.
Lift Heavy and Level Up!
It’s time to level up my blogging! I decided to change the name of my blog from NerdFit Guam to 8-Bit Barbell. I will still be posting on NerdFit Guam but I will be slowly transitioning to only posting on 8-Bit Barbell.
Lift Heavy and Level Up!
Run 400 m
–then–
AMRAP:
10 pull ups
20 push ups
30 ab-mat sit ups
40 air squats
We did a quick 8 minute warm up to get the blood moving. We were going to need it since, the rest of the workouts looked rough. I didn’t focus on trying to get more rounds instead just making sure I was performed quality reps.
Deadlift – 2×2 at 100% 1RM (395 lb.)
Last weeks deadlifts took a toll on my body. I wasn’t able to lift my 80% on Wednesday but I took a few days off and let my body recover. I haven’t established my 1RM yet but the heaviest weight I lifted up until now was 385 lb. I decided I wanted to at least lift 395 lb. if not more. I warmed up to 335 lb. and started my sets at 365 lb. and finished with 395 lb. It was difficult but I was able to power through it. Afterwards I was confident in my deadlift, I knew I was going to break 400 lb. on Friday.
WOD
Time Cap: 25 minutes
30 pull ups
–then–
Run 400 m
21 Thrusters (75 lb.)
21 Burpees
Run 400 m
15 Thrusters (75 lb.)
15 Burpees
Warm Up
Alternating EMOM:
At first I wasn’t sure about the weight for the kettle bell swings and squats. American kettle bell swings are a bit tricky and I didn’t want to burn all my energy in the first three minutes of the workout. I decided to stick with the 54 lb. kettle bell and power my way through it. I paced myself through the workout and luckily I didn’t “gas out”. I was able to complete 50 reps which is not bad considering I haven’t done American swings in a while.
Since their was no rest I was trying to keep a steady pace through the goblet squats. After the first minute however, my legs were on fire. I was only able to get about 10 reps in the first minute. I decided to at least get at least 10 reps a minute and I barely made it. At the end of the goblet squat section I finished with 32 reps. The butterfly sit ups were my “rest” round. I was able to keep a good pace and didn’t start to cramp up until two minutes into the round. I was able to finish with 52 reps.
By the time I reached the row I was already exhausted. I was able to recover during the sit ups but it wasn’t enough. During the row my pace suffered and my pulls were fairly weak. I was taking a long break in between pulls and was not pulling as hard as I should have. I picked up the pace in the last minute and finished with 37 calories. Total rep count for the workout was 171 reps.
My last lift was at 415 lb. and it was a struggle. It was the longest deadlift and I almost gave up. Thankfully I was able to power through it without compromising my form. The other gym members were also there to cheer me on which helped. Surprisingly, the weight wasn’t too hard to hold. At the top of the lift, I held the bar for a few seconds just to “feel the weight”. My new goal for the next deadlift cycle will be 425 lb. to 445 lb. It will be about a 6% increase which I would be happy with.
WOD
Every 1:30 for 12 minutes
3 cleans + 1 split jerk (125lb. – 145 lb.)
The weight we were supposed to use for this workout was 60% of our 1RM, but after all those deadlifts I wasn’t sure if I was going to be able to pull that much weight. I decided to scale down a bit to 125 lb. which is slightly below my 60%. After the first three rounds, I started to add more weight. I was able to complete the complex under 30 seconds which gave me confidence to add more weight. After three more rounds I added another 10 lb. and finished the last two rounds at 145 lb.
The next strength cycle will be centered around the Olympic lifts. It’s going to be an exciting next few weeks.
Lift Heavy and Level Up!
After a long deadlift cycle, it was time to find a new one rep max. The deadlift cycle was tough and extremely difficult but it was all worth it. I hit a new PR today with 415 lb.! Will describe this more in the weekly update. Until then.
Lift Heavy and Level Up!
I wanted to use 135 lb. for the second part of the workout but I decided to go down a bit more. The weight was supposed to be light enough that the deadlifts would be done unbroken. I was only able to do the first round unbroken. I was feeling the effects of the deadlifts from earlier and had to break up the deadlifts into two or three sets. The burpees were difficult because, burpees! Finished the workout with max effort air squat. After all the work we did earlier, these air squats were tough. The Rx reps were above 75 reps which is not hard for me when my legs are fresh. I only did 35 reps after two minutes.
Floor Press – Find 2RM (235 lb.)
My floor press 3RM is 225lb. and I was shooting for at least 235 lb. on this attempt.
WOD – TC 12 minutes
25 toes to bar
50 overhead squats (45 lb.)
100 double unders
50 overhead squats (45 lb.)
25 toes to bar
Going into this workout, I thought my biggest hurdle was going to be the toes to bar. I was wrong, it was the 50 overhead squats! I was still sore from Monday and I felt it after 25 reps into the first 50 overhead squats. I was able to hold the weight overhead, but I wasn’t able to complete all the squats as quickly as I would have liked. I was slow during the double unders but I will attribute that to fatigue. I was only able to finish 35 reps of the overhead squats when I hit the time cap.
The Loot Crate theme for October is TIME! Usually Loot Crate October themes are horror related like 2013’s “Survive” and 2014’s “Fear”, but I’m excited for this non horror related theme. As the release above states, this crate is going to feature items from Back to the Future II, Dr. Who and Bill and Ted! Bill and Ted 1 and 2, are my favorite time travel movies with the Back to the Future trilogy right behind them. I’ve been trying to catch up with Dr. Who but I’m still stuck on the Matt Smiths seasons. I heard Peter Capaldi’s Dr. Who is really good, I can’t wait to watch episodes. I’m hoping for a Wyld Stallyns t shirt and a Dr. Who Funko Pop but I’ll be happy with whatever. I can’t wait for the 20th!
If you want to sign up use this link, also use the promo code SAVE3 for $3 off any subscription. I also get credit towards more Loot Crates if you use the link. If you have any questions, leave a comment at the bottom.
Lift Heavy and Level Up!
I finished most of the work on Reznik. I still have to do a few highlights but that will come later. I’m still having trouble with blacks. Getting highlights just right is becoming more difficult. I need to work on mixing my highlight colors and blending but I’m happy with my results. Shading is getting easier and I’m seeing an improvement in my technique. I still have a lot to learn. I will be starting on the horses next and then the wracks hopefully.
Lift Heavy and Level Up!
335 lb. is a little lower than my 85%. I’m trying to be a bit conservative on the deadlift, making sure I have better form on my lifts. My form has improved a lot, and my lower back doesn’t tighten up as much.
Partner WOD – 4 RFT: 25 cal row, 20 chest to bar, 15 handstand push ups
This WOD was challenging, but thankfully my partner was able to push me. We split most of the work evenly except for the row. I rowed 10 cals and he did 15 since he was a better rower. The chest to bar was done in 5 rep sets which allowed some rest and we split the handstand push ups 7 – 8 with me taking the 7 reps.
The hardest part of this WOD was the chest to bar pull ups. I’m still working on my strength and kip. I was able to do five straight and broke up the rest into smaller sets of two or three. At round three and four I was doing singles. My hands were starting to become raw and I was trying to avoid a tear at all costs. Thankfully I was able to finish the workout with no tears. On the last round, I was able to do 15 straight handstand push ups to make up for my slow rowing. We finished the workout out at 13:01.
The double unders were a breeze, breaking them down into sets of 50 was a smart choice. The hardest part of the workout was the back squat. The weight becomes heavy, very fast. The first few rounds were not too bad but after set six it takes a toll on your quads. After the row was finished we focused on the remaining squats and finished in 28:46.
WOD 2 – AMRAP 6 minutes: 25 double unders, 15 thrusters (45 lb.)
We had a two minute rest in between workouts which helped me catch my breath. I was hoping my legs would recover in time but I wasn’t too sure. The double unders were not too difficult but the thrusters were hard on my legs. Most of my muscles were fatigued after the last workout making the thrusters harder after each round. I managed to finish one round under a minute but it took two minutes to finish the second one. I managed to finish the workout with three rounds and 25 double unders.
8-Bit Barbell 