Bean

I like your goals and good on you for teaching the girlfriend too - it definitely adds to the motivation.

That will be an awesome achievement in six weeks if you meet those goals. The challenge is clearly on!

Really great goals - looking forward to seeing your progress.

Nice goals. Looking forward to following your progress.

Good luck with this one - should be a fun experiment. I think there is some trick to eating more on lifting days and less on non-lifting days (basically you change your carb intake). You can also do bodyweight workouts during your vacation. Many pushups and pistol squats can also a strong warrior make!

Sounds like an interesting degree. I like your goals - simple and measurable. Do you have a detailed plan for each of them? Also, what lifting programme are you doing. It is cool to only target one lift for the challenge, but I am curious as to what your other lifts are like?

The last challenge was definitely my best yet, having conquered all of my goals. For this challenge, with it being close to summer holiday time and silly season as well as one of our busier times at work, I have really had to think hard about what to do. Also, I have had a few niggly injuries which suggests to me that I should perhaps mix it up little and possibly not try and increase my maxes until next year end. So, what that means is a break from 5/3/1 which I will start up again next year. I am still going to continue with the squats and deadlifts, but will not be doing any bench or OHP. I am going to go back to a 5x5 workout on squats and a 1x5 on deadlift. The focus of this challenge is going to be much more about building cardio fitness through the use of dynamic exercises with my kettlebell. I have been toying with the idea of the viking warrior conditioning and when Laura posted that her BF was doing this, it inspired me to take the plunge. I have done the 5 minute test and my rep number is 7. The idea is to do as many sets as possible of 7 kettlebell snatches in 15 seconds followed by a 15 second rest, building up to a total of 80 sets. Other objectives in this challenge will be to focus on maintaining my current weight through all the upcoming parties and holiday season and also to make sure that I take the time to relax and do stuff with the family. This is how it will break down: Kettlebell viking challenge: Currently at 10 sets of 7 snatches (i.e. 5 minutes of snatching). Aim is to increase by 1 minute per week so that by the end of this challenge I make 12 minutes of snatching. (Still a long way short of 80 sets - 40 minutes - but you have to start somewhere) Squat and Deadlift challenge: My best sets in these are squats 3x130kg and deadlifts 3x145kg. Target for this challenge is to make this a working weight rather than the peak weight I can lift at the end of the 5/3/1 cycle. So, stretch target is 5x5x130kg squats and 1x5x150kg deadlift. Eating well challenge: I do not track calories but do follow a pretty healthy and low-carb diet. I intend to stick as much as possible to this and to be reasonable during all the parties. Focus on the healthy stuff first and then allow myself some leeway, but be mindful of what I am consuming. Drinking should also be limited - no more than 1 beer or 2 glasses of wine at any party - my trick to achieving this is to designate myself as the driver, then I have to exercise restraint. Target - maintain current weight of 92kg. Family life challenge: Unfortunately I have limited vacation time at this time of the year - only off between Christmas and New Year. Despite this, I need to make sure I have quality time with the family, especially my boys, since this is their time to really relax before their new school year. To accomplish this goal, I need to celebrate my boys' successes at school in an apropriate manner, have at least two family outings in the next six weeks, have a romantic celebration for our anniversary and do 2 other family oriented things for a total of six during the challenge. Scoring: Kettlebells: STA +2 CON +1 DEX +2 Squat and Deadlift: STR + 2 STA +1 Eating: WIS +2 CON +1 Family life: CHA +4 See you on the forums.

I have been through four cycles of 5/3/1 now and am really happy with the programme. In the last cycle I got PRs on both squats and DL. In terms of your 5/3/1 are you just going to do the basic 5/3/1 and then the accessory work you intend to do is as set out in your post? Wendler has some specific options as accessory work, and given your goals, the Big But Boring option may be worth considering. Essentially after your 5/3/1 you do 5x10 (either all at one weight e.g. 50% of your working 1RM or a pyramid type option). This may give you the volume you want on the squats. On to your questions: Presses should give you a pretty good tricep workout, but you could perhaps swap out one pull-up/chin day with dips. Squats and deadlifts should cover you an quads. No concerns with push-ups on squat day. I also thought I would miss the volume on squats, but if you do the big-but-boring accessory work and the squats per the programme, you might find that you are happy with this. But, of course, entirely your choice. I would suggest perhaps going with a slightly lower number of reps at higher weights. Perhaps going for heavy duobles or triples in your "1" week. Abs: Hanging leg raises. More in line with the more dynamic nature of the rest of your workout. I suggest you decide on a single option for your accessory work (e.g. 2x10 at 60%, 2x10 at 50%, 1x10 at 40%) and stick to this through a full 5/3/1 cycle and then see how it feels and perhaps change up for the next cycle. With the amount of squats you are planning - perhaps it will be too much doing the hammie and glute work? However, as alternate exercises, you might want to consider step ups or lunges. One further observation - you have not got any accessory work for your deadlifts. Any reason why not? Options to consider: Farmer's walks for grip strength, Glute-ham raises, good-mornings. For what it is worth, I am sticking strictly to the main 5/3/1 programme on a 2-day split (Monday is Squat and Press, Wednesday is DL and Bench). I could happily switch Press and Bench but have to do squat before DL in the week or I am too sore. Then I do 2x10 at 60% of whatever exercise I am doing followed by kettlebell work. I am doing clean and press and kettlebell swings. On a Friday, I do only accessory work - which includes front squats, more kettlebells and pullups. This seems to be working really well for me and I like the extra day to do other stuff which I can't fit into my 5/3/1 workout.

Challenge wrap-up. I conquered the grind! There were two PRs in lifting and all goals were achieved. 5/3/1 programme: Press 5x65kg Bench 5 x 95kg Squat 3 x 130kg (PR) Deadlift 5 x 145kg (PR) All of these exceed my targets. Really happy with the progress here and enjoying the programme. Result: A STR+2 STA+2 Kettlebell snatch 24kg 5x10. I did these on Friday. This was a goal carried over from the previous challenge and I was really happy to finally conquer it. Result: A STR +1 STA +1 CON +2 Swim: Every Thursday swim must include at least 2 full individual medleys (4x25m). Accomplished this every week, never missed a swim, and on two occassions I managed 5 IMs. Result: A DEX +3 Life goal: Reading. I conquered this goal by a significant margin, helped by some pretty lousy weather and travelling which meant I had more time to read. In total, 12 books were read this challenge against a goal of 5. Two non-fiction books were included. This list is as follows: 1Q84 - Books 1,2 and 3 (Somehow I ploughed through the entire thing - it never got any better) Ender's Game Beyond Justice The Old Man and the Sea The Legion Elantris Dragonflight Dragonquest The Power of Habit Total Recall Result: A CHA +3 WIS +1 Final outcome, a perfect score for this challenge. New stats: STR 18, DEX 9, STA 16, CON 12, WIS 12, CHA 11

Challenge wrap-up. I conquered the grind! There were two PRs in lifting and all goals were achieved. 5/3/1 programme: Press 5x65kg Bench 5 x 95kg Squat 3 x 130kg (PR) Deadlift 5 x 145kg (PR) All of these exceed my targets. Really happy with the progress here and enjoying the programme. Result: A STR+2 STA+2 Kettlebell snatch 24kg 5x10. I did these on Friday. This was a goal carried over from the previous challenge and I was really happy to finally conquer it. Result: A STR +1 STA +1 CON +2 Swim: Every Thursday swim must include at least 2 full individual medleys (4x25m). Accomplished this every week, never missed a swim, and on two occassions I managed 5 IMs. Result: A DEX +3 Life goal: Reading. I conquered this goal by a significant margin, helped by some pretty lousy weather and travelling which meant I had more time to read. In total, 12 books were read this challenge against a goal of 5. Two non-fiction books were included. This list is as follows: 1Q84 - Books 1,2 and 3 (Somehow I ploughed through the entire thing - it never got any better) Ender's Game Beyond Justice The Old Man and the Sea The Legion Elantris Dragonflight Dragonquest The Power of Habit Total Recall Result: A CHA +3 WIS +1 Final outcome, a perfect score for this challenge. New stats: STR 18, DEX 9, STA 16, CON 12, WIS 12, CHA 11 Also, eventually got my results for my diploma that was part of my previous challenge. Easily passed, one subject with distinction. Onwards and upwards to the final challenge of the year.

This morning's workout was epic! I feel great and inspired for the rest of today, but I could definitely eat a cow right now and lunch is still 2 hours away. Started with my 5/3/1 programme on bench and deadlift, the 3 day. Did 95kgx5 on bench and 145kgx5 on deadlift. Both went really well and I managed the first 3 reps of DL with overhand grip. I could possibly have done another 1 or 2 reps on the DL but figured I would save it for my kettlebell challenge. So, after my DL PR (have lifted the weight before but not for 5 reps, only 4), I went over to the kettlebell station feeling well psyched. Quick warm-up and then I hit it. Managed the entire 5x10 of snatches with the 24kg belle. I did take 2 minute breaks between each set to make sure I got it, but my chest was heaving by the end. Felt so good! After that I did my clean and press ladder with the 20kg belle, but took it easy with only a 1,2,3 ladder for 5 sets. That is how a workout should be - really tough, but also inspiring. Going to have to plot this one out for the next challenge to make all my workouts like that. I really enjoy kettlebell workouts - they are tough, they are dynamic and they are complex. They also have a serious cardio element to them without me having run a single pace.

Looking pretty good their fellah.

I am supposed to eat around 165g of protein a day. It is a serious amount. Only way I get there is to drink a whey shake post workout and then eat meat at both lunch and supper. Still a challenge. I will be watching your next challenge to see how you do on this one. At least you enjoy food, so it should be fun. Been thinking hard about options for you to change up your routine a little. I know I go on about them a lot, but have you ever tried doing a kettlebell workout? Even if you just do a swing workout, by working up to doing 2-minute sets of swings, you end up on the cusp of aerobic vs. anaerobic exercise and this has huge benefits for fat-burning. Plus, swinging around a heavy weight really fast is fun. If this interests you, I suggest you get a copy of Tracy Riefkind's book - Swing. She sets out some really nice progressions and explains the entire thing in a really simple manner. You can easily add the kettlebell workout into your normal lifting routine as assistance work or you can actually just do kettlebell work for your entire body - but then you would miss out on the joy of squats and deadlifts ...

I survived the swim this morning. By that last IM, trying to do butterfly, I seriously thought I wouldn't make the length. Swallowed half a pool of water when I didn't lift my body out of the water enough to take a breath. LOL But, it was done. And my son did every second IM with me, so he did 3 this morning. Pretty impressive for an 11-year old! One more workout before end-of-challenge for me. Have to accomplish that kettlebell snatch target, so mega-workout is planned for tomorrow morning.

Back from my short trip overseas. Anyone who thinks business travel is a perk obviously doesn't do it! Sunday was quite fun - it was ridiculously cold in Vienna, but I went for a walk anyway. Managed to get lost, so ended up walking for over 2 hours before I eventually found my way back to the hotel. I got distracted by a few beautiful churches on the way. Was pretty cold by then so I went for a swim in their heated pool and then had some hot chocolate to completely thaw out. Monday morning: Hotel Gym has improved slightly - they had a barbell, but the 1-inch kind, and still no rack. So, I did do some front squats, after putting on all the weights the bar could hold - the max weight was a 10kg disc. Total of 50kg on the bar and I guess the bar weighed about 10kg. Real disappointment, but cleaning it to start front squats was fun. I also played with all the weight machines - the gym has a complete set of weight machines and also has ellipticals, treadmills and bicycles, all squished into a really small space. At the end of the stay I wrote a recommendation on the comments form (I normally never fill those in) to say : Lose the machines and put in some olympic barbells and weights and a rack. It will save space. I wondered around all the machines and worked my way up to a set of 10 with a full rack on virtually every machine. They are so much easier than lifting a barbell - no need to stabilise. Machines included: Pec-deck, shoulder press, lat-pull down, upright row, calf extension, leg extension, leg curl, funny donkey raise thing, abdominal crunch, back extension and leg press. So, I kind of got a full body workout, but it definitely didn't strain me too much. More like an active rest day. Tuesday was rest day since my flight only landed at 10:30 and I had to get in to the office. Today was 3 day of 5/3/1. (Should have been Monday, but hotel gym ...) Went really well and I felt great. Squats 5x120kg, OHP 5x65kg. Then kettlebell clean and press ladder 20kg 5x1,2,3,4 followed by 2x50 swings with 24kg belle. Reading also going really well. Finished 1Q84 last week - all three books - waste of many hours. Over the weekend I finished both The Power of Habit and Total Recall. I really enjoyed them both. Arnold is an incredibly arrogant man, but according to his book, he has some incredible accomplishments and clearly did some good things during his term as governor. I am also almost through another book. One good thing about travelling is that you can find plenty of time to read. Swimming tomorrow for the last time this challenge. Am thinking of going above and beyond and shooting for 5xIMs in honour of the mini-challenge. Only other goal left for the challenge is the kettlebell snatch. This is going to be interesting since I will be attempting it after my deadlift and bench "3" workout on Friday due to my entire schedule being disrupted by travel. Hopefully it still happens - I may skip the kettlebell clean and press assistance work or do it after the snatches if I am still capable of lifting anything.

Really sorry to hear about Diz. Will pray for her and hope she recovers.

Where's blueberries in this picture? Glad you had fun and hope the lifts and lips recover quickly.

Deadlifts are calling - screaming - begging for the return of Laura. Don't waste any more time on 1Q84 - it will not improve your life in any way at all!!!

By now I think Mr T is pitying himself as the fool seeing all this awesomeness. Great going on the school stuff - as you say, hard work and perseverence, plus a strong dose of doing that which interests you is a winning combination.

LOL!!! Having had many personal experiences with hotel "gyms" or "fitness centres" I can totally relate. Your next fitness centre will probably only have dumbells - for some reason hotels have an aversion to barbells and I have yet to see anything resembling a rack ... Thanks for the afternoon entertainment.

I second Blink. Read it a while back, but definitely worth another read.

Was still sore this morning. Supposed to be doing kettlebell snatches, but became a has-bean instead and spent an extra hour sleeping. It was good. My back is really stiff - maybe it doesn't like all this clean and pressing as assistance work, but it will get used to it. My back isn't Russian fortunately, so it complains loudly but then, once instructed to behave, it quiets down and does its thing. I do have to be nice to it sometimes though. Off overseas again this weekend on business. Messes with my exercise programme since the hotel gym does not have a rack or barbells, so squatting is not an option. *grumble, grumble*

Spectacular lifting BigM - I am in awe. How's the back today?

Had a pretty good swim this morning, but my back and chest are sore from Wednesday. Swam 70 lengths in 50 minutes, including 2 IMs.

Session two - deadlifts and bench. Felt pretty good and I achieved my goals. Top weight for deadlift was 130kg and for bench was 90kg. Also did kettlebell clean and press and kettlebell swings as my assistance exercises. I am liking this combination - the lifting heavy to start with on 5/3/1 and then some dynamic moves with a kettlebell. Finished Ender's Game last night. That means that I am nearly done with my 5-book goal. Just have to finish my non-fiction book.