#but makes it harder for him to adjust tempo in a fight so its easy for people to adjust to his attacks until he focuses up

[girlbob-boypants]

Pondering the idea of Alekto's psyker issues being like. "Harmonious Understanding." Where a hymn of the God Emperor was basically scarred/ingrained into his mind to the point where if it takes conscious effort not to speak and move to the tempo of it.

Hums the tune idly and his fire spells do too

[fit-as-fxck]

week 3 of being a strong motherfxcker

If you don't want to read my lengthy rundown, feel free to avoid this post. I have a lot to say. I’m headed into week 3 of the training program I wrote for myself and it’s week 2 for my gym partner. As much as I love being on my own, having a partner there makes me push myself more. The first 3 weeks are phase 1 where I'm spending time hammering down technique. Done and dusted. I’m still working on tempo but I really really want to start pushing the weight more. Last week felt good and I'm ready for more. Cardio is increasing slowly again and its continuing to lean me back out. Patience and one step at a time right? I do feel a little sorry for my partner, I kind of threw him into the mix and told him to sink or swim, but hey, he asked for it. And I told him it would be hard. I have some personal matters that may interrupt my routine this week but I don't plan on missing a beat. I’ll adjust if I have to, even if I have to combine days. Im totally ready for this and I really hope my partner continues to catch on fast so I can branch off and do my own thing. I don't want him to rely on needing me there for everything. I sent him the rundown of this week’s program and some notes explaining things. These workouts are hard for me, by the end of the week they leave me feeling completely run over. But its cool thats the point. I'm ready for a kickass week in and out of the gym. Here’s a look at some of my plan and notes: (I genuinely love doing this shit)

Monday: lower body strength 

1.25 mile warmup & 500 meter row

Dynamic mobility warmup

Warmup walking lunges x1, side to side walking squat

Deadlift 1 warmup set then 5x5

Squat 1 warmup set then 5x5

RDL 3x10

Barbell hip thrust 4x8

Leg press 4x8

Back extension 3x10

Hanging leg raises 3x failure 

Tuesday: upper body strength 

1.25 mile warmup, 500 meter row

Rotational shoulder warmup, single lat pulldown warmup

Bench press 5x5

Pullups 4x8

Db rows 4x8

Upright barbell row 3x10

Skullcrushers 3x12

Inverted row till failure

Wednesday: conditioning

2 mile run

1000 meter row

Box jumps

Alternating arm kettlebell swing

Snatches

Sled pushes

Battle ropes

Turkish get-ups

Thursday: lower body endurance/volume

1.25 mi warmup run

Walking lunges with overhead plate x20 each leg

Sandbag clean and jerk 2 x12-15

One leg RDL 3x15

Seated hamstring curl 3x15-20

Pistol squat transitions 3 till failure

Reverse lunges 3x12-15

Friday: upper body endurance/volume

1 mile run

Mobility drills and warmups

Single arm rows 3x10-12

Inverted rows 3x10

Pullups 3x10

Bicep curls with barbell 3x12-15

Tricep dips to failure 3 sets

Db incline chest press 3x12

Db shoulder press 3x12

Boxing on the heavy bag 

Welcome to Week Two! I’m so proud of you for successfully making it through Week One and learning all that you did. Seriously, give yourself a pat on the back. Celebrating your successes are just as important as anything else. They keep you moving forward. Put your successes in that cookie jar and pull from them every time you start to doubt yourself.

The next six to seven weeks will continue to be physically and mentally demanding. We wont take a deload week until week 8. A deload week is a period when you reduce your weight or intensity to give your body a break and prepare for even harder training. In a sense, you are setting yourself back for one week, in order to slingshot yourself even further ahead.

Cardio: This week we will increase our running distance by about 10%. Runners increase distance by no more than 10% every week in order to avoid injury (at least thats the by the book method and I’ve heard its unreliable in some cases). Because our training is aggressive we will increase by just over 10%. This is uncharted territory so I’m trying to be conservative while also daring greatly. Our warmups this week will be 1.25 miles. Then, we will do a longer run of 2 miles once this week. Our first goal is to get you to 3 solid miles of nonstop running. Our total distance to shoot for this week will be about 6 miles (1.25 miles x 3 to 4, then a 2 mile run). It sounds aggressive but, based on what you’ve shown so far, it is totally attainable (If you feel you need to lower this distance, we’ll drop down to a base goal of at least 5 miles ran this week. Get 5 miles by any. means. necessary.). Our training is aggressive for a reason. Pushing yourself is something you’ll have to get extremely used to. Results don’t come from comfort zones. 

Strength: Just like last week, we’ll have four lifting days, splitting them into 2 strength and 2 endurance days. Our strength focus is on compound lifts. Assuming you feel okay with the form and technique, we will run you through: the barbell bench press, barbell back squat, conventional deadlift, rows, and pullups. Get familiar with always training for strength on those 5 lifts. If we can, we will push you with more weight than last week. 

Endurance/Volume: We will take 2 days to train muscular endurance (how many times you can lift something before you get fatigued). We will have to use a lower weight than what we use on strength days and slightly different set of exercises. On Wednesday we will have our cardio and conditioning day where we also test your endurance and stamina with a “functional” crossfit style workout. If this sounds boring, don’t worry because soon it wont be. There are a million and one ways we can switch it up and endless things we can add i.e. boxing days, crossfit, agility work etc. What we are doing now is creating a foundation on which you will build everything else on. 

Mobility and Injury Prevention: Always, always, always, practice your drills. Every. Single. Day. Warmups and mobility will be done before every single workout no matter what. Especially the shoulders and rotator cuff. If you skip those you will end up getting yourself hurt and no one has time for that. Besides warming up the shoulder we also need to strengthen the rotator cuff, but not aggressively. Tearing that rotator cuff leaves you with a lifelong injury. Open up the chest, shoulder, back and hamstrings. Practice hip warmups, body weight exercises and ankle mobility. If you can, try some yoga.

Recovery: is a vital part of training hard. It builds your body up so you can hit it hard again. Without recovery you will be spinning your wheels going nowhere fast. You are requiring your body constantly adapt under a state of stress and come back stronger each and every time. Your body is ruled by its nervous system. Your nervous system is broken into 2 parts: sympathetic (fight or flight) and parasympathetic (relax and recover). You need to take care of both of these or your body will break down. When your fight or flight is activated for too long without a recovery it can malfunction, your adrenals can fatigue and other very horrible things. Training hard means putting your body under a massive state of stress and inflammation, so you need to allow yourself space to recover and you need to get good at it.

Train hard. Drink water. Eat food. Get sleep. One day at a time. That’s all you gotta worry about. If there is anything you would like to focus on, add, or try out please let me know and I’d be happy to adjust. 

Remember, our goals are:

Main lifts

Strong shoulders

Strong back

Running

Cardio capacity

Being a strong motherfucker 

For the weekend you will need to:

Continue with mobility drills every single day

Drink lots of water and eat lots of food

Take time to relax

Perform a cardio routine i.e. a light jog for a couple easy miles

Practice pushups, tricep dips, pull-ups and walking lunges

You are the master of your own fate. Don’t let others decide how you live, they don’t have the same goals as you. Do what others aren’t doing, so later, you can do what others cant.