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There's a weightlifing pun in that title, honest. I have a pretty sketchy record with challenges - completed my first, set myself up to fail by the way I structured my second and just flaked out on the third. So yeah, fourth time's the charm. For those who don't know me, let me aware you. I'm a 30 year old guy living in Scotland who has been strength training for about a year and a half and training in Olympic weightlifting for 9-10 months, the last 5-6 of those with a coach. I recently (like, yesterday) made my competitive debut, coming 6th in a flight of 8 in the 94kg weight class. I train 4 times a week doing the Olympic lifts, squats and accessory work for upper body, back and abs. I will be competing again in September and possibly once in the interim, depending on what meets are taking place. Starting Stats: For the sake of tracking progress, here's where I am as of 24 February 2014. Bodyweight: 90.5kg Bodyfat %: ??% Snatch: 82kg Clean & Jerk: 100kg Back Squat: 182kg Front Squat: 140kg I copied this format from my first challenge back in July/August last year and realised that I've put 17kg onto my Snatch and 23kg onto my C&J with vastly better form since then Main Quest Lift heavier things By the end of the 6 weeks, I want to have Snatched 85kg (+3kg on current), Clean & Jerked 105kg (+5kg) and Cleaned 110kg (+3kg). The jerk is traditionally my nemesis but I have been making big improvements with it lately so need to keep that up. Three specific things to work on, one for each lift Timing of second pull on clean; sometimes I pull too earlyThe bar coming forwards and my knees getting in the way off the ground in the snatchThe tempo of my dip and drive on the jerk (slow down, fast up)Mission #1 - The long slow cut to 85kg During this challenge, I want to lose at least 1kg of scale weight, taking me down to 89.5kg or below by the conclusion. I weighed in for competition at 90.56kg on 23rd February 2014. Despite weight coming down, lifts are going up. My medium term goal is to get down to compete in the 85kg class by the Scottish Eastern District Championships in September where I will be attempting to qualify for the national final in November. FYI my current diet is running a small calorie deficit (250-300) per day with macros 25% carbs, 35% protein, 40% fat. I'm essentially IIFYM except that I don't touch gluten as I have a horrible reaction to it. Saturday is a cheat day. Lately I have been tinkering with slightly higher carbs and lower fats and this seems to be working well so I may turn this into a permanent change. Mission #2 - Accessorise and Mobilise During this challenge, I want to keep up the accessory work I have incorporated into my training over the last two months and the daily stretching every morning. Towards the tail end of last year it was becoming clear that my lack of upper body strength and muscle mass was becoming a problem. I was also feeling pretty beaten up by squats and cleans. Since the turn of the year and picking up a back injury, I have had two upper body assistance exercises on an essentially bodybuilding rep scheme programmed into my training, plus ab and back work. This has made a big impact on my strength levels, size and body composition. Stretching every day has also helped my joints feel better and seems to help me recover from training faster, despite the fact that I am training more often. Mission #3 - Keep my squat form pretty As I recover post-injury, I want to ensure that my squat form stays as good as possible as I increase the weight back up, with a particular emphasis on maintaining a strong upper back and chest throughout the lift. My injury was originally caused when I returned to training after a couple of weeks off at Christmas and failed to keep a strong upper back, leading to muscles and joints that weren't prepared for it due to the time off to take the weight. As well as only increasing weight when I feel my form is good, I will also submit a form check video for the NF squat gods to critique. Current squat program is very heavily volume based - think Texas method only with lots of volume on Tuesday and... more volume on Saturday. Weight slowly increasing week on week as I am working at submaximal weights. Life Quest Get ready for moving house My other half and I are going to be moving house this year, but first we need to actually get our shit in order and do what needs to be done to this property to get it sold. By the end of the six weeks, I want to have accomplished at least 3 of the following: Move excess clutter into storageHad assorted electrical and light fittings tested and fixedBathroom re-skimmed with plaster for paintingNew wallpaper in living roomHave the gas fire in the living room fixed Make the room I currently use as an office/mancave presentable

<Incoming Transmission. . . .> To: Hazard Fr: Rebel Intelligence Liaison Re: SpecOps Agent Test Finish up practicing on the proving grounds, candidate Hazard. Your Rebel Intelligence Special Operations Agent field test will begin in five days on 2/24. You will be going live with the skills that you have been practicing, tracking the movements of three High Priority targets for six weeks: Weight, Calories, Protein. Futhermore, MedCorp has determined that excess fat may hinder your ability to maneuver in the field. While this does not disqualify you from your test mission, your advancement within SpecOps may be limited if you do not take immediate steps to remedy this. Also be aware that active Agents are attached to various divisions within the Rebellion. There are seven divisions operating within your assigned theater. Upon successful completion of your field test, you will be given the choice for which division you will be attached. During the course of your test, you are to analyze the modus operandi of the seven divisions so that you can make an informed choice. Good luck, candidate. <End Transmission> EPIC QUEST Turn into More details on my Epic Quest, and my workouts, are in my battle log. MOTIVATION To be healthy, sexy, and inspire awe. QUESTS for this CHALLENGE 1) Track weight, calories, and protein. 2) Do a hard cut until at least March 10th. Decide then if I want to continue the cut longer. 3) Learn about and evaluate the 7 Nerd Fitness guilds to decide which will be my best fit for my second challenge.

"Crevices crossed - check; mountains scaled - check; bathroom found and used - check and check. Where's the omniscient narrator you ask? Turns out that he was the one standing in my way so he hath been shanked! What's next then? Hmmmm...... Having grown stronger and bulkier, I will set out on a path that will lead me closer to my main goal. Unfortunately, food will be scarce, the walk will be long, and I've heard that it may take a boatload of willpower. Bah-humbug...." My last challenge was a blast, and I saw a ton of progress throughout. This challenge will be a little different. I started last challenge in a bulk, and upon reaching my goal weight in the last few weeks of it, ended it in a cut. This challenge will start and finish with me cutting. I currently have a goal of going from my current body fat percentage of ~22% and get down to around 15%. According to my latest calcs, this will take a body weight loss of around 15lbs. I have a goal of 1lb per week and have arranged my caloric intake to encourage this. The numbers that really matter, though, will be my weekly measurements. Since there probably won't be any strength gains made during this challenge, I plan on making the goals of the challenge more skill based and a little bit of fun. #1 Get Limber I still am not pleased with my flexibility and plan on making this my main fitness goal this challenge. Last challenge I had a goal of concentrating one day a week, and saw some pretty decent improvement throughout the challenge. I plan on upping the ante this time around. My goal will be to fit a flexibility routine in 3 days/week. Grading will be completion based and be as follows: Completing- 16-18 Practices = A 14-15 Practices = B 12-13 Practices = C 10-11 Practices = D < 10 Practices = F (Sta +2, Dex +3) #2 Get Upside Down During the off week, I got the courage to attempt a freestanding handstand. Mild disclaimer: I still was close enough to the wall to avoid falling over on my back. Now this wasn't for an amazing amount of time. My first was only a few seconds, but I've found this to be one of the most gratifying exercises I've completed. This goal will be to fit in more practices other than the ones that are in my static upper body days. I plan on taking about five minutes out of at least 5 days a week and devoting them to working on my handstand balance. Completing- 27-30 Practices = A 24-26 Practices = B 21-23 Practices = C 18-20 Practices = D < 18 Practices = F This will be a little learning, a little dedication, a little strength. (Str +1, Sta +1, Wis +1) #3 Keeping it simple My family and I have been in the preconstruction phase of our new house for a few months now. I really underestimated how much time these things take. During this challenge, however, we will most likely transition to the breaking ground stage. This will entail packing our current house up along with some deconstruction as we will be building on the same site as our current house. I already have my main exercise routine down to 4 days per week and do not see myself having the time/patience/energy to devote myself to much more than this along with the two above challenges. At least until we get things under way and rolling smoothly. Therefore, my third goal is not a goal at all, but more of a goal to have a lack of a third goal. Life Quest Even with my statement above, I am still choosing to do a life quest this go-around. I am keeping it pretty easy though. I've been a hermit on NF as of late. Only coming out to say hello to a few and not really being an avid community member. This will change during this challenge. I plan to devote more time in being active in discussions as well as encouraging others during this challenge. This should be fairly easy as I find myself with occasional down time at work. (Cha +3) Overall, I am really looking forward to this challenge from a fitness standpoint as well as a life progression standpoint. Completion progress will be measured by the following key: Legend Red - unbolded = not met yet, but week not done. Bolded = not acheived for the week. Green = acheived Blue are totals Grey is for descriptions Template for updates Getting Bendy - 0/3 - 0/3 - 0/3 - 0/3 - 0/3 - 0/3 - 0/18 Which way's up? - 0/5 - 0/5 - 0/5 - 0/5 - 0/5 - 0/5 - 0/30 Goal for lack of a goal?!? - 0/1 - 0/1 - 0/1 - 0/1 - 0/1 - 0/1 - 0/6** **The template seemed lacking with only two sets

Some of the best challenges are about facing your fears and this time I feel that I need to face one of mine. I am absolutely terrified of criticism, but I think that's what I need. Current Main Quest: I've decided to sign up for my first powerlifting contest in spring 2014. I want to make a respectable showing and (stretch goal) make the qualifying total for the Scottish Seniors in autumn 2014 (250kg if I'm in the 63kg class). 1. Sort that blinking bench press. My bench press 1RM hasn't improved at all since April even though my working weight has gone up 20kg. I know that it's a form issue but I don't seem to be doing very well at sorting it. I need to watch technique videos (all recommendations welcome), take a form video at least once a week and mark myself on how well I've focused on form in each set. +2 STR, +2 CON, +1 WIS A - Improve 1RM (anything over 55kg counts) AND post at least 6 form videos. B - Don't improve 1RM but post 6 form videos OR improve 1RM and post 5 form videos C - Don't improve 1RM but post 5 form videos OR improve 1RM and post 4 form videos D - Don't improve 1RM but post 4 form videos OR improve 1RM and post 3 form videos E - Don't improve 1RM but post 1-3 form videos OR improve 1RM and post 1-2 form videos F - Don't improve 1RM OR post any videos 2. Stop the heavy breathing! I've been super-lazy recently and I'm feeling a little unfit, even if I'm feeling stronger, so HIIT is back on the menu and I'm going to give circuit classes a go. Not only do I want to feel a bit fitter, but it'll help me reach my weight loss goals (or more accurately mean I can eat more and still reach them). +2 STA, +1 CON A - 11-12 sessions at the gym doing HIIT or circuits B - 9-10 sessions at the gym doing HIIT or circuits C - 7-8 sessions at the gym doing HIIT or circuitsD - 5-6 sessions at the gym doing HIIT or circuitsE - 3-4 sessions at the gym doing HIIT or circuitsF - 2 or fewer sessions at the gym doing HIIT or circuits 3. I'm bringing flexy back! I used to be freakishly bendy and, whilst I'm not getting as stiff as my husband, I can't do the splits any more. Solution - more stretching, more yoga and more deep tissue massages. At least 10 minutes of stretching after each lifting session, both upper and lower body. Do a 45+ minute yoga session once a week. Book in for another deep tissue massage with the crazy sadist! +2 DEX, +1 CON A - Yoga once a week, stretching done and massages block booked. B - Yoga 4-5 times, most stretching done and one massage booked. C - Yoga 2-3 times, most stretching done, no massages booked D - Yoga once, some stretching done, no massages booked. E - No yoga, some stretching, no massage. F - No yoga, no stretching, no massage. Current 1RMs: Squat - 85kg Bench - 50kg (was 52.5kg but failed out at last test.) Deadlift - 90kg Current 5RMs (for OHP and Row): OHP - 37.5kg Row - 42.5kg Current weight: 63.1kg (139lb) Measurements: To be updated tomorrow.

Hey All, Wanted to get some feedback on people's experiences/thoughts on returning to a linear progression program (a la Starting Strength or StrongLifts) after being off of one. When I started, I used a linear progression (think SS with rows instead of cleans) and made good progress, even while cutting. Eventually (after about 4 months consistent use), I maxed out...then kept grinding away for 3-4 more months but had no improvements to show for it (generally still in a caloric deficit, although not as consistently as the previous 4 months). Technique started to suffer, I was demotivated...all was not well in the world I switched to 5/3/1 and have been using it for the last 4 months or so (still cutting), and I have been pleased. I haven't progressed on any of the big lifts at all (to be expected given the cut - 3500 cal/week deficit), but I really enjoy the program. However, I'm looking at go into calorie surplus in about a month (1750 cal/week surplus), with the goal of working towards a 1000 lbs total (squat/bench/dead). Currently I'm at about 825 lbs (275 squat, 225 bench, 325 deadlift - all estimated 1RMs based on current 3-5RMs). My biggest issue (I think) looking back at my logs and the timing of my stalls on SS, was my recovery. I wasn't eating enough or sleeping enough (had a newborn, at the time). Additionally, I was bike commuting to/from work a couple of times per week (46km/28 miles round trip), and those rides really took a lot out of me. The situation has now changed - will be eating at a slight surplus, sleep is better, and bike commute is significantly smaller (24 km/14 mile round-trip), although frequency will go up from 2x week to 4-5x week. So my question is, is it likely that I still have gains to be made from following a linear progression model? I had planned on continuing 5/3/1, but after some discussions on these boards re: pros and cons of 5/3/1, I'm wondering if using it would be sub-optimal for my upcoming situation and goals. Has anyone been in a similar situation? Can some of the strength-oriented folks chime in (well, anyone's welcome to chime in, really ) and let me know your thoughts? I'm 34, male, 6'5", and will be approx. 215 lbs with 15% bf when I start. Thanks!

Oh, hai, Channing. Nice to see you. So, looking through my movie library a few weeks ago, I noticed I had an inordinate number of cheesy dance flicks. I guess it shouldn't be a surprise, since I'm a former dancer (and still one at heart). This challenge has nothing to do with dancing, but everything to do with stepping up. I've gotten comfortable with my lifts, times that work for me, and my dietary routine. Time to step things up, and push myself to the next level. Step Up my Workouts Part 1: Maintain my 3 workouts per week. Combo of weights and Zumba. Get the personal trainer at my gym to form-check my lifts. [+2 STR, +1 DEX] Part 2: Add core work 3 times per week. The workout will consist of at least 10 minutes of moves of anything I choose. This can be added on to one of my main workouts, or done separately. [+1 STR, +3 DEX] Step Up my Weight Loss I've been losing weight very slowly since the birth of my last son 6 months ago. Time to make things happen. I'd like to lose about 20 more pounds (10% body fat), so I'm reigning in my loose eating habits. Fruit is restricted to berries or green apples, one serving per day. No refined sugar. No alcohol. No gluten. Only 1 meal per week with non-gluten white foods (rice, potato). Protein should remain around 100-125g per day. The only exception will be one cheat day per week. No rules apply. [+3 STA, +1 CON] Step Up my Sanity With these added stresses in my life (along with my normal 3-ring circus of a life), I'll need a way to stay sane. A large project at work and 3 boys at home also contribute to my state of mind. What better way to get focused and sane than meditation. The goal is 2-3 meditiation/prayer sessions of at least 20 minutes each per week. [+2 WIS, +2 CHA]