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A Very Warrior Christmas! Warriors! You're help is needed! We've been contacted by the Big S himself, Santa! He's been emailing back and forth with Steve over the past few months, they've become close friends. They decided that they wanted to send everyone on the forums some toys to play with, some very Warrior-like toys. Problem is, Santa isn't too sure he can carry everything himself. The plan is to send every user on the forums a barbell, and then a set of plates, and then some more plates, and then some more plates. We've split you into three separate teams that will be racing to deliver the most packages. Every time that a wave of packages are delivered, everyone will get one point to spend on which ever stat they wish. The team that delivers the most packages of the wave will receive an extra point. What you need to do is simple, head to the spreadsheet and select your name from the drop down list in column B, choosing your name will pick the correct team for you in column D. If the sheet does not update to the correct team for you, please let Corey or I know. The only other thing you need to do is enter your total volume in column C and the date of the workout in column A, the sheet will do the rest. Your volume should be entered in pounds, at all times. Enter each workout separately, just keep adding to the list going down the page. We'll be calculating volume for any barbell exercise that you complete in the gym and a few specific body weight exercises. Please follow the list below for figuring out your volume: Any barbell exercise = 1x the weight Any dumbbell exercise = 1x the single dumbbellAny Olympic barbell exercise(ground to overhead) = 2x the weightPull Ups = 75% bodyweight + added weightPush Ups = 60% bodyweight + added weightDips = 50% bodyweight + added weight If anyone isn't on the list that wants to be, please let us know and we'll try to get you into a team as soon as possible. Without further ho-ho-hold up, the spreadsheet!

Dog Days of Summer Mini-Challenge Wrap Up Congratulations Warriors! Those of you who have participated in these mini-challenges have hopefully gained a better understanding of what real volume is. You've climbed the ladders that lead to greatness, though you probably have not reached the top. Still, we hope that these mini-challenges spurred you to reach new heights that you haven't reached before. Hopefully you have noticed the effects of climbing these ladders, whether they are greater endurance, thicker muscles, or a new tolerance to the pain of the burn from the fire deep within that is stoked with high reps. Below you will find your rewards. The points awarded may be applied to any stat points you desire, though we suggest applying them to those stat points that were most greatly improved through these mini-challenges for you. If you find you have greater endurance, stamina may be a good choice. Bigger, thicker, thighs, perhaps charisma. Greater strength? Well, that one's obvious. The choice is up to you. Congratulations on your achievements. Squats Ladder 4 points & Top Performer: 16 - Mkkopec 3 Points, completing at least rung 12: 13 - SpecialSundae 13 - Rooks 13 - KingZora 13 - Rob_ 12 - Choronodon 12 - WildRoss 12 - nerdanika 12 - Melaynah 12 - dr3wcifer 12 - Chrondon 12 - WeirdQuark 2 Points, completing at least rung 8: 10 - JDanger 10 - spudgun 10 - HoldFast 10 - Remoth 10 - This is Seth 10 - exjamieus 9 - WildRoss 8 - web1898 8 - nerddanika 8 - Melaynah 8 - Corey 8 - Foxz 1 Point, completing at least rung 4: 6 - Thirster42 4 - Evil Midnight Bomber Bench Ladder 4 points & Top Performer: 14 - Rob_ 2 Points, completing at least rung 8: 11 - dr3wcifer 10 - Mkkopec 10 - Corey 10 - KingZora 10 - WeirdQuark 10 - exjamieus 9 - Curella t'Kill 9 - Athena 9 - wesb1898 9 - Rooks 8 - Foxz 8 - HoldFast 1 Point, completing at least rung 4: 5 - spudgun Deadlift Ladder 4 points & Top Performer: 13 - Rob_ 3 Points, completing at least rung 12: 12 - mkkopec 12 - PrincessHeather 12 - dr3wcifer 2 Points, completing at least rung 8 9 - HoldFast 9 - Athena 9 - WeirdQuark 9 - spudgun 8 - Chronodon 8 - melaynah 1 Point, completing at least rung 4: 7 - Rooks 6 - web1898 6 - Pat G 6 - HalflingOfficeDrone 6 - NerdDanika Volume Daze 4 points & Top Performer: 100 - mkkopec 3 Points, completing at least 30 multipliers: 55 - barefoot phalynx 43 - weirdquark 41 - dr3wcifer 39 - nerdanika 39 - spudgun 36 - wild ross 35 - Rob_ 2 Points, completing at least 20 multipliers: 27 - cruella t'kill 25 - wesb1898 24.5 - albeus 23 - Melaynah 22 - max power 2 Points, completing at least 10 multipliers: 19 - chronodon

My fellow Warriors, welcome to the Dog Days of Summer Why the Dog Days of Summer, you ask? Because I plan to run you weary as dogs. Don't take that literally, I would never make you run. Running is for the fairer classes. We Warriors train to withstand, to outlast on the battle fields, to climb the ladders of greatness. And so, I have built ladders for you. Ladders crawling ever higher to new plains of pain and ne'er a plateau in sight. Last challenge, we pushed ourselves to the edge of reason by finding our maximum effort lifts and then breaking through them. This challenge, we look to build endurance, for what use is great strength if it is so fleeting? We will see just how far our legs can carry us and how long these arms will support the world as we push it back. This challenge consists, as I said, of a ladder. Each rung more difficult than the last. Exactly how difficult, you ask? As much as you can possibly lift, literally. Each rung will be a multiple of your maximum effort lift that you figured out last challenge. If you haven't figured out your 1RM, you're going to need to via some charts/graphs/calculations. ​Each rung of the ladder will represent a set of repetitions, the amount of weight you choose to use is up to you and can change between sets, but that weight must never be put down until the rung is completed. Say you're on the 4th rung, which would be 4 * 155lbs (your maximum lift); you'd need to lift 100lbs for 7 reps in order to best the rung which stands at 620lbs. 8 * 77.5 lb would also work. You can use any weight you want on each rung as long as the weight x reps is greater than or equal to the weight x reps for that rung's goal. Does that make sense? Let me lay out an example using my squats as an example. Example: My squat max is 385. I'd probably do this challenge with 225 on the bar and I've done tens every once in a while, so let's see what this ladder will look like: 1x Max = 385 @ 225 x2(1.7) 2x Max = 770 @ 225 x4(3.4) 3x Max = 1155 @ 225 x6(5.1) 4x Max = 1540 @ 225 x7(6.8) 5x Max = 1925 @ 225 x9(8.5) 6x Max = 2310 @ 225 x11(10.2) 7x Max = 2695 @ 225 x12(11.9)As you can see, the rungs get consistently harder and harder as you progress farther, so it may be a wise decision to plan out changing your weights before time. You will be judged and rewarded depending on how many rungs you muster the strength and endurance to complete. These points are summed, not cumulative... aka you're not getting 6 points for getting to rung 12, you're getting 3(or possibly 4 if you're the top performer) Rewards: +1 point @ ladder 4+2 points @ ladder 8+3 points @ ladder 12+1 extra point for the top performer There's much to be said for volume work, whether it be: gaining the endurance to get yourself out of the hole on one last rep, building new muscle mass around your joints for added stability, or just providing more time under the bar to perfect form and ingrain muscle memory. If there's one thing that's going to make you stronger mentally and physically in the gym, it's getting under the bar more. And so we shall. You'll be spending a week each on your three big lifts, starting next week, and then a grand finale, so plan accordingly. We've given you a week to prepare, to shift around your schedule for an extra volume day, and then we'll take week 6 as a down week so that everyone can focus on their personal goals for the final week. Each separate challenge will garner it's own thread, but this will remain the open point for any challenge related questions. Schedule: Week 1 : IntroWeek 2 : SquatsWeek 3 : Bench PressWeek 4 : DeadliftsWeek 5 : Grand FinaleWeek 6 : Week Off Use this thread as a medium for discussing the challenges, friendly banter, and for keeping an eye out for upcoming Warrior releases. Who said that there had to be only one challenge? Anything is possible during the Dog Days of Summer.

Dog Days of Summer Volume Daze Why the Dog Days of Summer, you ask? Because I plan to run you weary as dogs. Don't take that literally, I would never make you run. Running is for the fairer classes. We Warriors train to withstand, to outlast on the battle fields, to climb the ladders of greatness. And so, I have built ladders for you. Ladders crawling ever higher to new plains of pain and ne'er a plateau in sight. This challenge is different, so don't skip this part like usual. We've run up and down ladders for the past three weeks, enough ladder rungs to get a sense of what real volume feels like. Move enough weight and your body starts to change; you can thicken the cords that bind your body together, you can strengthen the sinews of your soul, and you can push your form to the point of breaking, forcing you to learn and adapt. It's here, at the point of exhaustion where you will face your final challenge of the Dog Days of Summer. You've used your 1RM on each lift to decide the pace that you climb your individual ladders, but no more. This week we look at the entirety of your body. How can we drain the last bit of energy and fight out of you? How can we push you so hard that you have to level up? Simple. I make things harder. Your Challenge: Take your Big Three Total (1RM Squat + 1RM Bench + 1RM Deadlift) and see how many times you can lift that number in a single session. Example: My BTT is 1095(385 + 255 + 455) A usual volume day's working weights for me would look something like... Squats : 5x5 @ 275 = 6875 Bench : 5x5 @ 185 = 4625 Deadlift : 1x5 @ 385 = 1925 accessory lifts = ~4500 So, without my warm up weights, I'm looking at ~17925 lbs moved in one session. That's my BTT x16. So, I've scored a 16. That'll score me a couple points... Your Rewards: +1 point for 10 multipliers +2 points for 20 multipliers +3 points for 30 multipliers +1 for the for the top performer These are not rungs, these are straight multipliers. So, just take your BTT times whatever number you're going for. Corey has assured me that he breaks 24, I showed a workout that breaks 16, I know every single one of you can get to double digits... but I want to see some big numbers here. This is a volume day, prepare for it and prepare for the consequences of it in the following days. You are allowed only barbell/dumbbell/cable exercises here. No bodyweight. No pull ups/push ups. Those are a huge cheat... If you want to do pull ups, do Lat Pull Downs. You may count your warm up weights. Choose to do exercises that use your whole body so that you're not falling apart or cramping up before your workout is finished. Lift heavy, but lift smart. You have until the evening of the 7th to finish this. Enjoy!

Dog Days of Summer Deadlift Ladder Why the Dog Days of Summer, you ask? Because I plan to run you weary as dogs. Don't take that literally, I would never make you run. Running is for the fairer classes. We Warriors train to withstand, to outlast on the battle fields, to climb the ladders of greatness. And so, I have built ladders for you. Ladders crawling ever higher to new plains of pain and ne'er a plateau in sight. This challenge consists, as I said, of a ladder. Each rung more difficult than the last. Exactly how difficult, you ask? As much as you can possibly lift, literally. Each rung will be a multiple of your maximum effort lift that you figured out last challenge. If you haven't figured out your 1RM, you're going to need to via some charts/graphs/calculations. ​Each rung of the ladder will represent a set of repetitions, the amount of weight you choose to use is up to you and can change between sets, but that weight must never be put down until the rung is completed. Say you're on the 4th rung, which would be 4 * 155lbs (your maximum lift); you'd need to lift 100lbs for 7 reps in order to best the rung which stands at 620lbs. 8 * 77.5 lb would also work. You can use any weight you want on each rung as long as the weight x reps is greater than or equal to the weight x reps for that rung's goal. Does that make sense? Let me lay out an example using my squats as an example. Example: My squat max is 385. I'd probably do this challenge with 225 on the bar and I've done tens every once in a while, so let's see what this ladder will look like: 1x Max = 385 @ 225 x2(1.7) 2x Max = 770 @ 225 x4(3.4) 3x Max = 1155 @ 225 x6(5.1) 4x Max = 1540 @ 225 x7(6.8) 5x Max = 1925 @ 225 x9(8.5) 6x Max = 2310 @ 225 x11(10.2) 7x Max = 2695 @ 225 x12(11.9)As you can see, the rungs get consistently harder and harder as you progress farther, so it may be a wise decision to plan out changing your weights before time. Note: You must finish the rungs in order. You cannot progress to rung 5 if you haven't finished 4. You will be judged and rewarded depending on how many rungs you muster the strength and endurance to complete. These points are summed, not cumulative... aka you're not getting 6 points for getting to rung 12, you're getting 3(or possibly 4 if you're the top performer) Rewards: +1 point @ ladder 4+2 points @ ladder 8+3 points @ ladder 12+1 extra point for the top performerYou have until the end of the week (6/30) to complete this test. Be sure to prepare yourself for the ladder. It's going to be hard. If at all possible, deadlifting is one of those exercises where it's safe to go to the point of exhaustion. Your body will let you know pretty quickly when its had enough and it wants you to stop. Do remember that this is a deadlift, this is not a bounce lift. I don't want people bouncing the bar off the ground for speed deadlifts and straining their hamstrings like I did last week. It's not smart, nor is it safe. You will lift, you will lockout, you will bring the bar back down in a controlled fashion, and then you will reset. If you're going nutty and putting a lot of weight on the bar, take a few seconds between reps to re-grip and reset your breath. Be safe. No nose dives into the dumbbell rack, k? Here's the nuts and bolts of this challenge. You press weight, multiple times. You setup over the bar. You pull however many times you need to surpass your current 1 rep maximum[this is ladder 1]. You stand up and walk away You rest for a spell You setup over the bar You pull however many times you need to surpass your current 1 rep maximum * 2[this is ladder 2]. You stand up and walk away. Rinse/Repeat

Dog Days of Summer Bench Press Ladder Why the Dog Days of Summer, you ask? Because I plan to run you weary as dogs. Don't take that literally, I would never make you run. Running is for the fairer classes. We Warriors train to withstand, to outlast on the battle fields, to climb the ladders of greatness. And so, I have built ladders for you. Ladders crawling ever higher to new plains of pain and ne'er a plateau in sight. This challenge consists, as I said, of a ladder. Each rung more difficult than the last. Exactly how difficult, you ask? As much as you can possibly lift, literally. Each rung will be a multiple of your maximum effort lift that you figured out last challenge. If you haven't figured out your 1RM, you're going to need to via some charts/graphs/calculations. ​Each rung of the ladder will represent a set of repetitions, the amount of weight you choose to use is up to you and can change between sets, but that weight must never be put down until the rung is completed. Say you're on the 4th rung, which would be 4 * 155lbs (your maximum lift); you'd need to lift 100lbs for 7 reps in order to best the rung which stands at 620lbs. 8 * 77.5 lb would also work. You can use any weight you want on each rung as long as the weight x reps is greater than or equal to the weight x reps for that rung's goal. Does that make sense? Let me lay out an example using my squats as an example. Example: My squat max is 385. I'd probably do this challenge with 225 on the bar and I've done tens every once in a while, so let's see what this ladder will look like: 1x Max = 385 @ 225 x2(1.7) 2x Max = 770 @ 225 x4(3.4) 3x Max = 1155 @ 225 x6(5.1) 4x Max = 1540 @ 225 x7(6.8) 5x Max = 1925 @ 225 x9(8.5) 6x Max = 2310 @ 225 x11(10.2) 7x Max = 2695 @ 225 x12(11.9) As you can see, the rungs get consistently harder and harder as you progress farther, so it may be a wise decision to plan out changing your weights before time. Note: You must finish the rungs in order. You cannot progress to rung 5 if you haven't finished 4. You will be judged and rewarded depending on how many rungs you muster the strength and endurance to complete. These points are summed, not cumulative... aka you're not getting 6 points for getting to rung 12, you're getting 3(or possibly 4 if you're the top performer) Rewards: +1 point @ ladder 4 +2 points @ ladder 8 +3 points @ ladder 12 +1 extra point for the top performer You have until the end of the week (6/23) to complete this test. Be sure to prepare yourself for the ladder. It's going to be hard. If at all possible, try benching inside some safeties. Yes, you may look like an ass benching in the cage, but it'll be safer this way if you can't find a spotter. You should be pushing yourself to the rep before failure, not to failure. Always keep one rep in the tank. Benching is going to be much more dangerous than squatting as there is a bar directly over your chest/windpipe/fragile area. You will most likely think yourself a bad ass for making it past run 5, and you will be right. You're gonna have some sore boobs... it happens. Here's the nuts and bolts of this challenge. You press weight, multiple times. You setup on the bench. You press however many times you need to surpass your current 1 rep maximum[this is ladder 1]. You sit up. You rest for a spell You setup on the bench You press however many times you need to surpass your current 1 rep maximum * 2[this is ladder 2]. You step out of the rack Rinse/Repeat

Dog Days of Summer Squats Ladder Why the Dog Days of Summer, you ask? Because I plan to run you weary as dogs. Don't take that literally, I would never make you run. Running is for the fairer classes. We Warriors train to withstand, to outlast on the battle fields, to climb the ladders of greatness. And so, I have built ladders for you. Ladders crawling ever higher to new plains of pain and ne'er a plateau in sight. This challenge consists, as I said, of a ladder. Each rung more difficult than the last. Exactly how difficult, you ask? As much as you can possibly lift, literally. Each rung will be a multiple of your maximum effort lift that you figured out last challenge. If you haven't figured out your 1RM, you're going to need to via some charts/graphs/calculations. ​Each rung of the ladder will represent a set of repetitions, the amount of weight you choose to use is up to you and can change between sets, but that weight must never be put down until the rung is completed. Say you're on the 4th rung, which would be 4 * 155lbs (your maximum lift); you'd need to lift 100lbs for 7 reps in order to best the rung which stands at 620lbs. 8 * 77.5 lb would also work. You can use any weight you want on each rung as long as the weight x reps is greater than or equal to the weight x reps for that rung's goal. Does that make sense? Let me lay out an example using my squats as an example. Example: My squat max is 385. I'd probably do this challenge with 225 on the bar and I've done tens every once in a while, so let's see what this ladder will look like: 1x Max = 385 @ 225 x2(1.7) 2x Max = 770 @ 225 x4(3.4) 3x Max = 1155 @ 225 x6(5.1) 4x Max = 1540 @ 225 x7(6.8) 5x Max = 1925 @ 225 x9(8.5) 6x Max = 2310 @ 225 x11(10.2) 7x Max = 2695 @ 225 x12(11.9)As you can see, the rungs get consistently harder and harder as you progress farther, so it may be a wise decision to plan out changing your weights before time. Note: You must finish the rungs in order. You cannot progress to rung 5 if you haven't finished 4. You will be judged and rewarded depending on how many rungs you muster the strength and endurance to complete. These points are summed, not cumulative... aka you're not getting 6 points for getting to rung 12, you're getting 3(or possibly 4 if you're the top performer) Rewards: +1 point @ ladder 4+2 points @ ladder 8+3 points @ ladder 12+1 extra point for the top performerYou have until the end of the week (6/16) to complete this test. Be sure to prepare yourself for the ladder. It's going to be hard. You will most likely want the safeties in as you progress up past rung 4. You will most likely not be able to walk the day after. You will most likely think yourself a bad ass for making it past run 5, and you will be right. Here's the nuts and bolts of this challenge. You squat weight, multiple times. You setup in the rack. You squat however many times you need to surpass your current 1 rep maximum[this is ladder 1]. You step out of the rack You rest for a spell You setup in the rack You squat however many times you need to surpass your current 1 rep maximum * 2[this is ladder 2]. You step out of the rack Rinse/Repeat