PCH

I'm glad you're feeling psyched after that workout on the mall. If you can go all out in this humidity, that's admirable. My gym is a tiny little space (an old machine shop style garage) so it was pretty much a steam room with 6 of us working out in there this morning. I noticed you are aiming for the pull-up. I'm curious what's holding you back. Negatives are alright, but if you don't have control you're just falling extremely slowly and not gaining a ton of strength. When you work with the trainer are you in a gym space with a pull-up bar? I would consider working in sets of scapular pull-ups. It's one of the tiny muscles you need to do pull-ups correctly. It's awkward at first. You need to lift with your scapula to lift your chest a few inches toward the ceiling. Don't bend your arms. Once you get it, you'll feel it. This is a critical motion for the pull up. Strengthening there will give you the lift to where your lats/rhomboids can catch. That's the 2nd toughest part of the motion. Then you just need to lift yourself high enough for your biceps to pick up the slack and it's easy-peasy. If you already know all of this, sorry to talking your ear off. I just have a keen interest in it.

I'm not sure how diligent I'm going to be with updating, but I'm off of work today and did all kinds of fun crap. Today's workout: Challenge skill work: Pull-ups: 5, 4, 3, 2, 1 Burpees: 10 at the top of each minute for 5 minutes Squats: 135x5 155x5 179x5 199x3 (223x3)x2 (243x3)x2 Then: Power Ropes High Pulls (28kg) Threaded Lunges (20kg) Rowing Planks 60s per exercise 5 rounds Can you dig it?

This will be the 2nd annual Burpees and Burgers. You'll never see a group of people looking more agonized while doing good for the community. Last year my buddy and trainer did 96 in 5 minutes. Just thinking of that makes me sad inside. The idea was from our gym boss, Pamela. She is diabetic and tries to give to research whenever she can.

Hey, just checking in. I'm drawing inspiration from your crazy bastardo-related activities. I kicked off my workout today with 50 in five minutes. Keep killin' it!

Come on, Squad B! Dig in! It's almost the weekend. It turns out I have to fix my washing machine today. Charisma buff for when the girlfriend gets home from work?!

Mini challenge is go. To approach my three goals, I have started programs to improve each one. 1 - Build Squat volume! I have started a cycle of this workout: 135x5 155x5 179x5 199x3 (223x3)x2 (243x3)x2 This is based on a 275 working max. I will be doing this two times per week and working in a similar deadlift set (based on a 392 working max) as they are complementary strength exercises. 2 - Pull ups! I have started the 5RM Russian Pull-up Program. It's a bit long to post here. 3 - Burpees! Once per week, I'm going to do burpees at the top of each minute for five minutes. I will try to increase that amount each week. Week one 10 per. Total of 50. Between I will work on explosiveness during regular workouts.

Thanks for the welcome. That's a good question. Now that I've set my goals, I'm going to do some official baseline measurements. I have off of work Friday. So I'm going to do some testing pre- or during workout. I may not be far off, but I agonize over form. The gym boss usually makes me squeeze a 9lb. medicine ball between my knees during pull-ups so I physically can't kip up. It pretty much takes your trunk and core right out of it. I'd guess I can grit my teeth through six or seven. But I want to bang out 10 strong and clean. I'll probably have to do some negatives and awful scapular pull-ups whenever I get the chance.

That's a good question. The squat goal is very realistic. I guess it could account for a +1 strength. It's about a 40 lb. increase in my current working max. Now that I'm considering the points, it does feel a bit strength heavy with the pull-up challenge as well. I guess for the burpee challenge I could aim for +1 agility, +1 stamina? At least for me, push up strength and jump power aren't the issue. Mine suffer if I don't move rapidly and cleanly through the movement ... and also if I get gassed and want to barf. Accomplishing the life goal could increase wisdom as I learn new skills (grading yard/repairing fence/operation Bobcat) or even charisma as my girlfriend would be totally impressed with my manly property improvements. What do you think? Also... any suggestions for increasing pull-ups?

Very interesting and in-depth challenge. Manliness is a noble goal! It makes me wish I'd incorporated it into my own set of accomplishments. Best of luck with your challenge! Dig deep!

Hey, thanks. I clicked over to your challenge. It's pretty intense! Your boss fights made me a little queasy. Actually, what I refer to as 'burpees' are the same as your 'bastardos'. In my gym the squat thrust with jump is just called a squat thrust with jump. The burpee has the lovely push-up at the bottom of each one. So we're working on the same (delightful) exercise. Coincidentally, the event is right near the end of this challenge. I don't have the specific date because the official announcement hasn't been made on my gym's web page, but I recall it being around mid-June before it got too nasty hot. I actually asked them if I could have the number of burgers I eat sponsored rather than the burpees. They were not amused. As for the zen buddhism, I enjoy it and feel its tenets / practices work very well in the pursuit of something lifelong (whether it be enlightenment, happiness, or health). But I won't claim to be a practicing buddhist or even a scholar. But I agree on your assessment. I will be the void.

Greetings all! I'm new, but decided to jump in with both feet. Challenge thread: http://nerdfitness.com/community/showthread.php?11316-PCH-s-Challenge-Playful-masochism I'm not sure how squad distribution works (and I don't think I'm too late to sign up?) and I'm still getting my sea legs for the forum, but I wanted to introduce myself. Good luck to everyone!

I'm Paul. My quest for fitness has been long. At times, it has been a joy. It has also been a horror. About 5 years ago, I weighed in at 368 lbs. (at 5'11") I would be exhausted from the flight of stairs leading up to my apartment. After having chest pains, depression, and feelings of hopelessness I drew a line in the sand. Cut to today. After years of learning and re-learning how to affect wholesale lifestyle changes, things started to click (with the help of lots of good friends, trainers, and professionals). And I really enjoy taking care of myself. I'm currently tipping the scales at a dainty 235 lbs. I try my best to eat clean and work hard. I happened upon this site and discovered a lot of possible kindred spirits. The challenge name comes from my gym. My friend and trainer at my local gym is one of the most monstrously fit people I've ever met in my life. When he's trying to write a new workout for the day, I try to be his guinea pig as often as possible. Not surprisingly, his workouts are usually insane. When describing this guy to a friend, I told them he approaches working out with a 'playful masochism.' And now I'm striving to do the same. Class: Half-ogre Ranger Prime Attributes: STR 4 DEX 2 STA 2 CON 4 WIS 1 CHA 2 Fitness Goals: Increase squat: 315lbs. x 3 (There's just something about squatting with three manhole covers on each side) Husky gentleman pull-up challenge: 10 dead hang pull-ups (Kip-free, if you please) Keep telling itself it's for the kids: My gym holds a charity event for the Juvenile Diabetes Research Foundation called 'Burpees and Burgers'. For charity, we try to do as many burpees as possible in 5 minutes (sponsored). My goal is to do a minimum of 60 (or 12 at the top of each minute). God help me. Other life goal: Reclaim the horrifying jungle that is the back of my property. Turn it into a beautiful living space. It's completely overgrown. There are tons of vines, weeds, and rocks. In addition, the previous homeowner buried a truck engine back there. And it's full of tar-covered railroad ties. It's time to do something about it!