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Moving right along, footloose and fancy free Alright, so for the viewers just turning in.... I'm PrincessHeather and I'm one of the Warrior guild leaders. I was once a severe calorie restricter and cardio punisher, but I have since see the light and I try to eat a mostly clean diet (paleo/primal/WAP mix) and lift heavy things. I started with completing the New Rules of Lifting for Women program, and then as life got busy things have sort of gotten off track and I'm finally in a place to get things back on the road, so to speak. I have about 1 month to finalize all elements of my final grad school project (after some major hiccups), and will graduate before the end of this challenge. I have also been unhappy in my job for the past 3 years, and I just this week left that job and started someplace new, which so far is just awesome! And I'm pretty happy and comfortable and adjusted to life in Alaska now, it's like 35 degrees and I'm not even cold! So things have fallen into place after all being thrown into overdrive last fall, and my hope is that will new focus and routine and the weight of grad school lifting off my shoulders, I'm going to be able to get my health in check and be better equipped to handle whatever new stuff life throws at me. GOAL #1: SURVIVE FINAL MONTH OF GRAD SCHOOL This is pretty simple, its pass/fail, as in GRADUATE OR ELSE. Final presentation is on May 13th. MEEP! GOAL #2: Get into routine with fitness again. I need to establish a new routine, as my job is in a completely different part of town and I'm already learning a new commute and job routine. Its, the perfect time to get things established. I was NO good at planning my own workouts either, and if left to my own devices I completely neglect upper body work. SO, I have embarked on going through the New Rules of Lifting Supercharged program. I know that Stronglifts and such are far more popular on the boards, but honestly that method has alwasy devolved in me doing squats or deadlifts and then going home, so it's just not righ for me. Supercharged has "basic training" up first which is split up into A and B workouts. Goal is one A and one B a week. Summer is also approaching fast, which means that GOAL #3: Stop eating like a crazy person! When we moved, all my habits and meal planning and cooking routines sort of got ruined... moving across the country will do that. I got hooked on junky stuff while travelling, and I'm really only now being more discplined and/or deliberate in the things that are worth it in terms of junk food or less than ideal choices. I'm trying to meal plan for real now, since that should also mean having more leftovers around for lunches, and keeping our grocery budget in check in a place where produce is super pricey. Let the internet hilarity ensue, like Statler and Waldorf here! TL;DR Version: 1. Graduate, it's that simple. 2. Lift 2x/week, at least one bonus activity (hiking/zumba/yoga/etc). 3. Rough meal planning is a must, and eat well. Starting Stats TBD

The words hit Modak's ear but did not register. He was still dealing with the fact that he was chosen. Historically the honour of Protector has gone to the strongest cub of the Alpha. In this case that would be Ootah, his eldest daughter. Modak's grey eyes shifted in her direction. She was obviously not impressed. His eyes then shifted to the rest of the pack. All their eyes were on him. Waiting. The air still but for the sound of crickets. His eyes shifted back to Blackmaw. "His training must begin immediately." Modak's eyes widened. "I've been called to defend the pack!" he thought. His gaze shift to the Seer. "Is he grinning?" He had known the Seer since he was a pup, as did almost the entire pack. Though, like all Moon Dreamers, his path was to read the omens, possibly becoming Seer himself. But he was not chosen as the disciple. Two moons ago that honour went to Sachael. The scrawny, greying Moon Dreamer realized the intention of the grin. "I accept this honour!" he yelled. "I will be protector of the Pack." ********************************************* Main Quest - Maintain weight of 85kg (currently 80kg) but build muscle. 12-14% body fat (need to measure current). 3 sets of bbww a week (Strength)(Dexterity) Run twice a week (10 minutes minimum)(Stamina)(Constitution) Complete my current painting commission. (Wisdom) Side Quest Increase protein intake to 180g Eat more paleo meals (I won't give up pizza or hamburgers with buns . Will put a specific number of meals.) Stretch properly after every workout. (attained.... mostly) Surprise side quest: 5k run registration. Feedback is very welcome!!

Greetings, druids. I have spent the last five challenges among the warriors, but have lost my way. Or have I found it? That's the question, and the quest. Main Quest: Be more flexible. Among the warriors, we work on things like mobility, range of motion, etc. But the bar is rigid and often unyielding. My relationship to the black iron has gotten...complicated, and I have felt at loose ends my last two challenges. Alienated from the path I'd chosen. It's time for me to try new things. So here I am. Open to possibilities and embracing changes. I have spent some time lurking your forums, druids, (sorry, is that creepy? That's creepy, isn't it. Apologies.) and thought perhaps flexibility of mind, body and spirit might be something to help me find my center again. Here goes nothing. 1) Yoga. I'm a noob, but I'm open to new things. I'm hoping this will help address my need for flexibility of body. I've signed up for the 30-day challenge from doyouyoga.com, and my goal (starting early!) is to try it all. Find what suits me. My leaning is toward gentle and/or restorative yoga as I've got an old back injury and some neuropathy issues to contend with. I'm eager to learn more! My goal is to attempt all 30 days videos by the end of the 6-week challenge. 2) Meditation. I've been working with the headspace app in the last few weeks, with good results. My goal is to create more time for meditation and work on flexibility of mind. Stress is something that plagues me (I know I'm not alone in this), and part of what has drawn me to the druids is the zen mentality. I'd like to embrace that--meditation is as good a place to start as any. Ten minutes a day, 5 days a week would be optimal, workdays in particular. I may adjust this as time goes on. 3) One new thing. I am a creature of habit. Recently, however, I've had several reminders that life is short, and it is what you make it. I'd like to go with some baby steps as I step out of my comfort zone and try one new thing (at least) each week during the challenge. This could be anything from trying new foods to accepting a last-minute invite out (I'm a planner, not spontaneous). This will likely be my biggest flexibility challenge, so if I can manage one a week, no matter how seemingly small, I'll count it as accomplished. Side Quest: Zen My Space. Five minutes a day to declutter my space, either my office or my home. I've done this side-quest in the past, and loved how big the changes were over the span of the challenge. Was looking at my coffee table last night and thought, yup, it's time to do this again. I leave with you with a cat doing yoga, because I am original like that.

Heigh Ho! So last challenge was pretty bare bones, and I somehow managed to still not really do everything I set out to do. Why?! Because I set goals that are too much for the circumstances of my life right now, try to DO ALL THE THINGS and because I get distracted by shiny objects! So that means that I am going to simply do TWO GOALS. They are the two things that I think i can manage, in order of importance: GOAL #1: One hour of research project work, 5 days a week. In the interest of being honest and realistic, there will be days where I do not accomplish this, either because I'm tired, or need to get things done around the house, or something else comes up. But because my final capstone project for my grad degree is basically self imposed deadlines, I need to being working on it all the time. I've already procrastinated pretty badly on getting preliminary research done, so buckling down and doing it is all there is. "Nike that shit" as my husband so eloquently puts it. GOAL #2: Workout twice a week. Not even going to stipulate what those workouts are, though my preference will almost always be towards lifting. But if I'm inclined to do yoga, or run on the treadmill at home, or go on a snow hike, then those things all count too. Hopefully no self judgement, and just being as active as I can. Everything above twice a week would just be a bonus. Starting Stats Weight: 143 Waist (natural/belly button): 30/34 Hips: 40 Thighs: 23 each/37 around Calves:15 Biceps:10

Alright warriors, it's time to report in for the challenge. Post a summary here, grading yourselves on each of your goals on an A to F scale (see below). Then give yourselves an overall grade for the challenge.Here is the reporting thread for a previous challenge if you would like to see examples. Be sure to reflect back on what you learned during the challenge. What were you succesful at and why? Did it help you in the way you expected toward your end goals? What did you not do so well and what will you change next time to be more succesful? This is all about looking back and learning from the experience and figuring out how to make youself even better next time. Grading Yourself and Awarding Attribute Points At the end of the challenge, give yourself a grade on how you did achieving your goals. Then, based on how you did, award points. Partial points are allowed. A - 100% B - 75% C - 50% D - 25% F - 0% Here is a link for a chart to help with the math. Hope you all had a good challenge, see you next time around!

WHAT?! WHAT IS THIS MADNESS?! Is Angela The Geek back??? Well... kind of. I'm going to use this challenge to try to get back into my groove. I need to be accountable and I want to interact with all my favorite nerds again. I'm following Nightlight's lead and doing an informal challenge. No grading. It's just easier to get back in the groove this way. I do have goals though! I spent the last part of 2013 in a general funk. It was just not a great time for me or the people around me. BUT, I do not wish to dwell on that! ON TO 2014! This year will be different. This year will be amazing from beginning to end. I DEMAND THAT IT IS! Let's start... Goal 1: Get back on the competition platform My big goals this year for weightlifting are to compete in the A sessions at Nationals and the American Open and to total over 190kg in a meet by the end of the year (this was my 2013 goal before I hurt myself). My current best meet total is 177, with a 76kg snatch and a 101kg clean and jerk. This challenge will include two meets. These will be my first competitions since Nationals in July 2013. First meet: January 19 My goal for this meet is to get a total. That's it. I'll be in the middle of my training cycle for the February meet, so this is just to see where I'm at and get a total. Second meet: February 16 My goal for this meet is to go 6/6 and to make 90% of my best total at 160kg. This is really nothing spectacular for me, but I need to have an ATTAINABLE goal, so this is it. I'm hoping to hit much bigger numbers in the following months. Goal 2: Consistency in training I have been slacking with my training and I need to knock it off. 4 days a week, no excuses. I mean, I was doing 6 days a week before, so this should be a piece of cake. My planned training days are Mon/Wed/Thu/Sat. There shouldn't be much deviation from that. Goal 3: Be happier I just want to be happier. I want this looming cloud of sadness to finally dissipate. I have a feeling getting back on track with my training will help that because I was the happiest in my life when I was lifting consistently and always proving to myself how strong I am. What I do on the platform has a HUGE impact on the rest of my life. It just like to remind myself how awesome I am. Goal 4: Accountability Gonna try to keep this updated much better than I have in the recent past. I miss my nerds and you all keep me going... I need this, so I'm going to try to post more. Here it goes... I'm back in the game and ready to rock! Watch out 2014! I'M HEEEEEEEEEEEEEEEEERE!!!

Okay, so maybe that's a bit dramatic. Basically, I'm continuing the simple goals from last challenge, with a bit of refinement. 1. Eat Well Hubby is doing Whole30 (voluntarily) (what?!?!?!) so I'm being supportive and doing it too. I do need to re-slay my sugar dragon anyway, since I went a bit off the rails over the course of December. I'm not going to be overly obsessive in completing a Whole30, since that way madness and self loathing lie (and I fought that pretty successfully last time), but I do see a lot of value in the program and attempting it is a good way to get back on track. So meal planning, no counting, no macros, just intuitive eating of only the good stuff. 2. Be Active Goal is 2 lifting sessions, 1 running session, 1 yoga session, and assorted mobility. I've been feeling just generally uncomfortable, and I really think its a combination of slouching, inactivity, and zero mobility for a few months has taken its toll. I feel like body comp is going in the right direction, despite eating all the (terribly unhealthy) things, so keeping active and varied with an emphasis on good solid lifting session is all I need for now. 3. Be Nice to PrincessHeather I'm about to start my final semester of my MPA, so I get to do a crazy big research project. I have the nonprofit picked out and the blessing of their executive director, and my project will center around gathering survey data of their clients (people with varying levels of developmental disability, from ages 6 months to elderly), and I will need to have a full prospectus of how I will proceed by the end of January. So the first part of "be nice to Heather" is to just hold it together, not panic, and get the first major chunk of this thing done. Part two of "be nice to Heather" is to continue job hunting. My work is making me nuts, it's a company wide systemic problem that we don't hold managers accountable for anything so turnover is attrocious and I just hate the merry-go-round feeling of being the poor HR schlub who tries to stop the revolving door. I've also become really convicted that my calling in life is to help the disadvantaged, and want a career that helps me focus that feeling into action. I've put in approximately 10 job applications at nonprofits around town and got my first interview call today, so I'm off to a good start I think. It's out of my control to a certain extent, but I would love to have a new job by the end of this challenge. Starting Stats Weight: Waist (natural/belly button): 30/34 Hips: 40 Thighs: 23 each/37 around Calves:15 Biceps:10

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!

Okay so I wasn't sure I was going to do one again, but I miss the community and the accountability. I don't know if I'll be great at posting on other people's stuff because I kind of feel like my life is a clusterfuck right now. Some of that is due to me being really good at beating myself up, but some of it is shit I need to get in order. Because I'm an adult, dammit. I gotta vag up at some point. However, this challenge is not going to be my typical balls-to-the-wall, do everything challenge. Before I get my shit together, I need to get my mental health in order. So, I'm working on healing myself this challenge. Main mission: Get to a place where I am happy and (mentally) healthy (or at least well-adjusted). Make decisions I can be proud of every day (thanks for that, Mom). Become the kind of person I want to be - the kind of person I know I am inside. I am intelligent, funny, fun to be with, driven, ambitious, and intuitive. I am social, empathetic, and I like to help people. I'm sure there are a lot of other awesome things I could say about myself, but those are what come to mind at the moment. Goal #1: Do at least one thing every week to combat depression. This could be doing an activity even though I don't feel like it (going for a walk, a run, something to get me out of my head - reading, sleeping, playing video games, watching tv/movies, and being on the computer don't count), going to a therapy session (although I have yet to actually get anything set up - not my fault, I'm waiting for callbacks), pretty much anything that might help. Suggestions welcome! Goal #2: Take my meds. Every day. I have gotten better at this but I am not perfect. I need to set up a system where I can take them every day and it does not rely being at work. Goal #3: Do something every week to destress. Again, no video games here. This is more of an organization/to-do/planning kind of thing. Can also be replaced by once-a-week journaling. And that's it.

Main Quest This next 6 weeks is about getting the most out of the time I spend at the gym. Quest 1 Ratchet up the intensity.While I have been hitting my sets and reps I haven't really been pushing myself. For the next 6 weeks I am going to choke out the inner whiner that has taken up residence in my head and go balls out. Quest 2 Follow through on the nutrition. I go to the store, prepare the food, pack the food then find reasons not to eat it. Its so stupid and wasteful. Quest 3 I can't get fired up in the gym if I am dragging ass. I need to be in bed by 10:00 o'clock and asleep shortly thereafter.

Secondary Skill Sets Welcome to your weekly side quest work, Warriors. Take a seat, grab some ale, pull out your quills; we're gonna do some learning. We've been pushing everyone towards a common goal of getting as strong as possible. Previously, we found our max effort lifts and then we threw as much volume at the big three lifts as possible. While training your competition lifts is a huge portion of how to get stronger as quickly as possible, there is always more to learn. This challenge, we're going to take a look at some assistance lifts. Some lifts that are common, or not so common, variations of the big three that will help you flush out any weak points and build up secondary muscles which will help in those big lifts. We don't want to take away from your normal workouts, so we'll be introducing one new lift per week. Your challenge is to find a way to slot it into at least one workout in that week. If you keep it in afterwards, that's great. If you already use it, even better. But when the week ends, you'll have a new secondary skill under your belt. Something that you can utilize to help you in your main quests as they progress. We'll keep everything in this thread, as I ended up with like 6 different stickied threads last challenge and it got cluttered. I'll just update this post with links to each week's exercise as it is introduced. Respond to this thread with any questions about the side quests or anything related. Feel free to post questions in the Training Yard about the intricacies of the lift itself or how to incorporate it better. You'll be handed a point per week that can be applied to whichever stat you deem fit once you respond to each weekly workout in this format: Date Completed: Workout Details: Exercise Feedback: So, something like... Date Completed: 7/29 Workout Details: Farmer Carry 200# 50 yards x6 Exercise Feedback: Grip started falling apart after set 4. Really worked on keeping my lats tight in order to have my arms as clenched to my sides as possible. Hook grip was not a good idea. Weekly Skill List: Snatch Grip Deadlifts Dumbbell Pullovers Farmer's Walks Close Grip Bench Press Turkish Get Ups ???

Meat Tanking : Dual Class System I didn't participate in the previous challenge. If anyone actually kept up with my battle log, you'll know that I actually made a rather drastic change to my workout environment and implementation. I drank the kool-aid, I gave in to the hype, I signed up for Crossfit. I just recently finished my first month. If you'd like to talk about the advantages and disadvantages that I've found so far, I'd be willing to do that at some point. I'll tell you this much, when I was at a point where I was okay with mixing up my goals and trying new things, this is hitting the spot. It provoked me to wonder, can a meat tank dual class? Now, I'm not going warrior priest or anything silly like that. I'm just throwing a few points into Dexterity, maybe picking up a bow or throwing knives. Don't try and tell me that you wouldn't love to see someone sniper a few mobs before bum rushing into the thick of things to off tank.. Everyone knows that dual class characters are hacks, and as anyone that has gamed with me will tell you, I try to hack any situation that I'm in. So, I'm going to give this a shot. Is there a possibility that my power lifting total will fall? Oh it's a certainty. Is there a possibility that I'll be someone who can run a mile, then squat 4 plates? I'd certainly like to think so. I'll let you know how that goes. Main Quest I'm in a wedding the week that this challenge ends. My mission is to be in the best possible shape that I can be, because Warriors clean up damn well in tuxedos. I'd like to stay within the 195-205 pound range, but with the body fat percentage that I ended the first Armor Free Challenge. The goal is to complete this goal without affecting any overall fitness through my new workout regime. Goals That Serve A Purpose Goal 1: Drop 2" off my waist. I ended the first weight loss challenge at 198.5 lbs and a 36.75" waist. I'm currently at ~202 with a 38.5" waist, most of that from the week I just spent in London where the amount of fucks I gave about my eating was approaching absolute zero. [[updated 7/27 to reflect current sizing]] Over the last challenge, I learned that I needed to add carbs into my diet in order to be prepared for class. Going into a WoD at ~10 carbs for the day was leaving me gassed. So, instead of CKD, I'm going to try TKD. Targeted Keto is a variant of keto where you drop a couple carbs directly before and after your workouts, supplying just enough sources to fill your overall glucose levels and provide excess for muscle glycose levels. Doing a bit of research at the moment, but it looks like I'm going to be taking 20g of carbs before and will most likely wave the post workout carbs. The end game goal is 36-37" waist at around 200 lbs. That is my ideal. I look pretty damn good at those levels, and the drop is completely manageable in the time constraint. Bonus: Be under 200 for the wedding. Goal 2: Get to class 3x a week. Now, we're not going to get there just through diet alone. Body recomp is 80% diet, but it still requires me to be active for the left over 15%(5% has to be left as a buffer for genetic nature). I think I've figured out what my schedule can look like in terms of classes. It only took me a month, but that's just me. I have routines and it takes me a while to get them setup; afterwards, it's damn near impossible for me to break them. I'm looking at a Mon/Wed/Thur class routine. This leaves me with Saturday afternoons for open gym. That's when I get to go and be a meat head still. I'm still on a 3 times per week plan there, which may change at some point. But for the time being, this schedule is optimal. If I skip a class, I need to setup a 'fatty jar' or something. More on that, once I find a jar. Bonus: 3x a week plus open gym(or equivalent) every week. Goal 3: Add 10% to Snatch. BigM and I threw out the idea of seeing who could get to a bodyweight snatch first. We both started moving from pure PL to WL around the same time and he is an amazing athlete with which I can compare myself. It's fun for us to look at each other in terms of statistics because we are almost polar opposites in terms of what we're built to do. He has a huge leg up here as he's settling into a program with a coach that I've actually read articles printed by, someone of that notoriety. That said, I'm just really fucking stubborn and am good at whatever I do. I've been receiving real life coaching at class from our Oly certified coach. Everything that I try to remember from JDanger and AngelaTheGeek from their online feedback is reaffirmed immediately and in my face every Thursday night. Anywho, 10% will be ~16.5 lbs. That would require me to hit a 182.5 lb snatch. I think that's doable. I'm still at a place where my main weakness is form. I could probably go out there and power/muscle snatch that up... but that doesn't count. I want that shit to look pretty. Means I'll probably be snatching at least once a week, twice if at all possible. Bonus: Hit BW Snatch first. Life Goal: Putting myself out there. About two months back, I signed up for OKCupid. It's been an interesting experience, to say the least. I met and courted a girl for about a month before breaking things off. It's allowed me to try and be more social, in a very restricted and nerdy and safe way. That's a great start but... I want more. I have trouble with social anxiety and I'd like to try and stare down that monster. The goal here is going to be to interact with one random person per week. There's a caveat of course that Crossfit doesn't count, at least not people at my gym. So, this is people on the way to work, at the pub, around town, where ever... I always like to move outside my comfort zone when I'm travelling, but I don't do it here. I want that to change. Bonus: Get out with another fine young lass?

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 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

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

Hey guys! Guess who's back to have some fun and get ready for the USA Weightlifting Senior National Championships! Well… I honestly was not planning on Nationals this year because I didn’t think I would qualify, but I managed to do it! This means I have some serious preparation to do for the big event. I want to be in top shape, both physically and mentally. I won’t be able to make any goals related to programming since my coach sets that up for us. However, I am hoping to hit some awesome PRs in the coming weeks. I’ve been chasing an 80kg snatch and a 110kg clean and jerk for a few months now, and I can feel that they are close. As for my other goals, I’m going to be focusing on eating and sleeping. Two things that I haven’t done great in a while… Here we go! Goal 1: A warrior needs rest to be strong! I need to be getting a minimum of 8 hours of sleep per night. No excuses. This means that on practice nights, I need to get home, eat, and wind down as soon as possible. Bed time will be 9pm on weeknights, since I get up at 5am. On weekends, there will only be a set bed time if I have to get up by alarm the next morning. Grading: 7 nights/week with 8+ hours of sleep = A 6 nights/week with 8+hours of sleep = B 5 nights/week with 8+ hours of sleep = C 4 nights/week or less with 8+ hours of sleep = F Less than 8 hours of sleep on any practice day = half grade penalty Goal 2: A warrior needs to eat good to be strong! For this goal, I am focusing on limiting my carb intake. I will be doing a carb night program, where I am restricting my carb intake to fruits and vegetables during the week, with one night of carb overloading. Grading: 7 good days/week = A 6 good days/week = B 5 good days/week = C 4 or less good days/week = F Goal 3: A warrior needs to PROVE their strength! I gotta get me some new PRs. I just finally hit a 76kg snatch, for a 1kg PR, after over 2 months without a PR on either lift. I was getting really hung up on not making new PRs. It was really starting to bother me! Well, now I’m ready for some more, so I can feel more confident pulling some big numbers at Nationals. My current PRs are: Snatch: 76kg/167lb Clean and Jerk: 105kg/231lb Goals: Snatch: 80kg/176lb Clean and Jerk: 110kg/242lb Grading: 80kg snatch and 110kg clean and jerk = A 77+kg snatch and 106+kg clean and jerk = B 77+kg snatch OR 106g+kg clean and jerk = C No PRs = F Bonus Goal: I gotta read more. I have not been reading much at all lately and I kind of miss it. If I can finish one book during this challenge, I will allow myself to bump up one weekly grade for either goal 1 or 2. The USAW Senior National Championships are July 25-28, in Ohio. As of right now, it looks like I’ll be lifting on Friday, July 26. I feel like if I do well on this challenge, I will have myself set up for success at the meet. I am nervous, but very, very excited to be achieving one of my weightlifting goals so early in my career. I'm going to track my progress in my log book and update this thread as often as possible. It feels good to be back on the boards! More to come later, my friends!

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.

I'm feeling pretty good after last challenge, and normally I'd want to cut all summer. This time I'm changing it up a bit. Here we go! Fitness goals: 1) Increase my squat and bench 1RM by 15 lbs, 275 lbs and 245 lbs respectively. 2) How you say? How bout a round of Smolov Jr. for bench and squats. Bench and squat 4X per week (oof). Squat: Week 1 Monday 6x6 182.5 Wednesday 7x5 195 Friday 8x4 207.5 Saturday 10x3 220 Week 2 Monday 6x6 185 Wednesday 7x5 197.5 Friday 8x4 210 Saturday 10x3 222.5 Week 3 Monday 6x6 187.5 Wednesday 7x5 200 Friday 8x4 212.5 Saturday 10x3 225 Bench: Week 1 Monday 6x6 160 Wednesday 7x5 172.5 Friday 8x4 185 Saturday 10x3 195 Week 2 Monday 6x6 162.5 Wednesday 7x5 175 Friday 8x4 187.5 Saturday 10x3 197.5 Week 3 Monday 6x6 165 Wednesday 7x5 177.5 Friday 8x4 190 Saturday 10x3 200 3) Eat more brotein bro. If I'm going to make gains on Smolov Jr. I'm going to need to eat for it. 200 g of protein a day, 2400+ calories. No alcohol (except on the 4th of July because America) Life goal: I want a motorcycle, continue saving, start shopping around (bonus points to me if I buy one this challenge). Here is what I want

This is my first time posting on here or doing anything with this forum so here goes for the six week challenge. Where I'm at: Fit, but with lots of body fat percentage. It was 38% last time I checked a few months ago. I'm muscular but with lots of padding. I want the muscles without the padding. Goals: 1) Start and follow to a "T" New Rules of Lifting for Women 2) Lose 1" off waist - current is 36.6 in. 3) Drink at least 30 oz. of water a day. 4) Organize office How am I going to do this? Set reminders, break everything down into steps per week. Here goes!

Warriors Invitational: Minus the Armor Round 2 (aka Seth's 90 Days to 90's Small Challenge Phase 2) After the battle has been won, after the long fight has come to a close, after the all deeds have been done; a warrior just wants to remove their armor. But lets be honest for a second, no one likes stripping down if they're not comfortable with what's underneath their chain-mail. Hence the challenge, to lose the most excess body fat within the constraints set forward. A few of us fearsome warmongers were discussing the idea of cutting a bit of weight from our lives. Things were said in the heat of the moment about who could lose the most and who could lose faster and whose stallion could mount the world. We're warriors, these things happen. But what came of it was a head to head, to head, to head, confrontation of epic proportions. Would you expect anything less? The first round found itself coming to a close, but with competitors not ready to yet give up the struggle. We've kicked open the doors to the Forge gym to invite all other classes in. All our welcome; our nimble assassins, our sagely druids, our spry rangers, warriors at heart from far and wide. We'd like to see everyone better themselves within the halls of the Warriors Guild. Here are the rules: Eat whatever you want, diet however you want, use whatever means necessary, besides for the Groupon for liposuction.We're counting percentage of fat lost. That means the fat mass lost during the competition relative to your body weight.Using the standard Naval Body Fat calculator and the BMI Body Fat calculator as two points of reference.We'll check in every Friday/Saturday with simple updates and have our final weigh in on 7/13. Post your starting stats using the following criteria: MeasurementsWeight: Height: Waist(at narrowest for female, at navel for male):Hip(at widest):Wrist:Forearm(at widest):Neck(at narrowest):StatsBMI Body Fat:Navy Body Fat: Fat Mass:Lean Mass:PhotosFrontSideBack Entry Fees: Open entry fees!We ran the first PvP with a bit of a gold incentive but this round, we'd like to see a lot more participation.

Prepare Your Body Part of participating in a competition is making sure you are going in fresh so that you are at 100%. Lifting heavy weights takes a toll on the body and it needs to be prepared for that stress. The further along you are in your lifting journey, the larger the toll. As you become more adapt at lifting consistently, your body will become accustomed to certain levels of stress. That said, prepping for a competition is nothing like your regular "heavy" days. For you novices, the workout before the competition should be a light day. Reduce your working loads by 20-30% and just get the reps in, keep the movement patterns ingrained and get the blood flowing. Avoid anything that requires work set level effort. This will give your body more time to recover before the competition and make sure it is ready to exert 100% effort rather than maybe 90-95%. For you intermediates, in addition to the light workout before the competition, the two before that should also be light or medium. If you are on a weekly periodization program like the Texas Method, this is especially true. You have learned to put such effort into the lifts and take your body to such a level of exertion that it takes more than just 1 light workout for your body to fully recover. While a light day is 30% lighter than working sets, a medium day may only be 15% lighter. This allows you to still get work in and maintain strength, but does not put as high of a recovery toll on the body. Another thing to take into account is maintenance of your body. You want to walk into the competition with a rested body but also one that isn't fully functional. We want to focus on callus maintenance, proper sleep patterns, and mobility. Different muscle groups, especially in the lower legs, get used to not having to pass through as much range of motion as in other activities. Use this time to look for where you may have mobility issues, and research on websites such as mwod.com what exercises you can do to start to alleviate those issues. Common places where lifters lack mobility are in the ankles, wrists, shoulders, and hips. Your light days are a great time to focus on problem areas. Prepare Your Mind We've touched on why you should know your 1RM, but now we're going to start looking at where we use that number in order to figure out what we're going to lift during the competition. There are a few different schools of though on this, but we'll try to summarize the most of them. First Lift / Your Opener: Let's get one thing straight, you're not going to put up great numbers if you don't hit your opener. This lift should be heavy enough to inspire confidence in you but light enough that you could roll out of bed with a hangover and hit it. What could you hit for a double? Think somewhere around the 90-92% range. Second Lift:This is not where you go big. This is where you hit a lift that you are 100% convinced that you can make that will raise your total score. This should be a hard lift, but not so hard that you risk losing it. Think somewhere in the range of 94-98% of your 1RM. Third Lift:Here's where we go big. Time to try for a new personal best. How did the last lift feel? Good? Go for your 1RM + 5lbs. Great? Go for your 1RM + 10-15lbs. Cake? Throw a gorram plate on there. Here's the thing, you still want to hit this lift. You don't want to try and fail. Teams who win competitions are teams who hit all their attempts. ExamplesMy current 1RM for squats is 365; I plan on looking for 375 at the end of the day. My attempts will look something like this:1st: (365) @ 92% = 3352nd: (365) @ 97% = 3553rd: (365) @ 102% = 375 Reading material:Maryland Powerlifting writeupAndy Bolton, simple tipEliteFTS, choosing your lifts Your ChallengeYour initial challenge is to program in at least one light day immediately before you plan on competing. If you're planning on camping out in the gym on Saturday to hit your 9 attempts, then take an easy day on Thursday and no lifting at all on Friday. As a side note, do plan on being in the gym for a while. 9 attempts might not sound like a lot, but you're going to want 10 minutes or so between each of your attempts so that your body can completely replenish itself after close to max effort.Your second challenge is to figure out what your 3 attempts at each lift are going to be. List them out following the format that I used above so that you can garner some feedback on your goals. Your Reward +1 Constitution for preparing your body+1 Wisdom for learning your attempts This challenge will run until the completion of the SSS. Afterwards, we'll look at techniques we can use to recover from the lifts and where to go now that we've got the taste for competition.

Hey NF peeps! I've been gone for a long time, but feel mostly ready to participate again. I want to start building some accountibility back into my life, but due to some life considerations I can't quite make my official comeback yet - hope this doesn't create any problems for the mods. Basically the last year of my life has been brutal. My wife and I lost a baby. My wife was diagnosed with cancer. The cancer was removed, but in that process the docs accidentally severed the ureter between one of her kidneys and her bladder. More surgeries were needed... Much craziness and struggle has ensued, but we're almost through it - we just need the results of some diagnostics in order for her to be given a clean bill of health and we'll finally be able to get on with life. Through all of this, the lifting kept me sane. Despite everything I also somehow managed to find a training method that really works for me and saw some encouraging results. The thing is that while I managed to keep training even through my personal apocalypse, I understandably failed to focus on other important things like eating well and getting enough sleep. So for this unofficial challenge I will stick with the program that's been working, but redouble my focus on the recovery aspect of things while pursuing better health in general. Goals 1. Stay on the gain train. I just started a new training cycle after a week off. A few months ago, I swallowed my pride dropped pundages significantly and switched to a higher rep scheme. I'll Stick with a double progression on the weights, aiming for 3 work sets of 10 reps before increasing poundages. Strict form, no grinders. Would like to see incline bench reach 125-130lbs for 3 x 10 and overhead press reach 90-95lbs (again) for 3 x 10, with chinups hitting bodyweight + 2.5 lbs for at least 1 x 10. Will strive for gains on other exercises, but the ones I've listed are the primary focus. For each training cycle I've been picking an exercise to grease the groove with, and for this cycle it will be chin/pullups as I seem to benefit from them the most. I already spend 30-45 minutes every other day doing mobility work, so I feel like that's pretty solid. 2. Clean up the diet. Drink 2L of water every day. Hit my protein goal every day. Take supplements every damn day (fish oil, greens,multivitamin), no bread, no sugar. Lot's of meats, fruits, veggies, rice, etc. Most of these things are already automatic, so I'll be focusing mainly on eating more protein instead of eating breads and sugars. 3. Meditate every morning. I've been trying to do 15 minutes of mindfulness meditation as often as I can, but I've been pretty relaxed about missing days, sleeping in etc. Bottom line: days that start with meditation are better. This is the most important thing for my health and wellness, even moreso than lifting. I need to make it the cornerstone of my daily routine. I've been gradually expanding my practice, but for now 15 minutes is the goal. 4. No non-essential spending (Life Goal). The past few months have been very difficult, and in addition to the "big stuff" losing a full-time income for the better part of a year has put the family in a precarious situation financially(i.e. we very nearly had to sell our home). In order to get back on track we have to catch up on bills, pay some debts, and start saving for some major house repairs (roof, furnace, etc.) In order to make this happen, every cent that isn't accounted for has to go to these items. There can be no exceptions (i.e. no buying coffee on the way to work, no e-books, no iTunes, albums, etc.).

Lasciate ogne speranza, voi ch'intrate It's that time again, Warriors. Time to strap on our armor, sharpen our blades, bluntify our blunt objects, and prepare to whoop some ass. The theme of these upcoming challenges is going to be how to handle a competition. A true warrior knows that they need to test their mettle in order to understand true strength, and that is just what we will be doing. Every season, the Warrior Forge comes together in a time of celebration and festival as we all enter the Strength Showdowns. This spring is no different, we've all seen the thread come up and many are starting to think about signing up or have already done so. Over the next few weeks leading up to the SSS, we're going to look at specific topics having to do with how to prepare, how to hit your lifts, and then how to recover from such an effort. Preparing your armor. Before you go into battle, you need to know what it is you're up against. What you'll need to defend against and what type of armor to wear. If you plan on competing in any federation sanctioned powerlifting competition, you'll need to be a bit more strict about what you wear. During the SSS, you will not be forced to wear a singlet but in real competitions, these are a requirement. Here is a list of the equipment that you can use in order to still be considered eligible for a "raw" lift. You also want to know exactly what it means to successfully complete one of your lifts. These become a bit more strict than your usual day at the gym, and it's also one of the biggest reasons we harp on you hitting at least parallel in your squats. Each of the three big lifts are described here and success requirements for each lift are layed out on pages 9 & 10. Preparing your weapons. Now that you know what you're up against, it's time we gave ourselves some weapons. The SSS and sanctioned meets follow the same format: you get 3 attempts to lift as much as possible in Squat, then Bench, then Deadlift. 3 attempts, that's it. So, we need to know exactly what we want to try to hit on each of those attempts. Some common schools of thoughts are to take the opening attempt at 90-94% of your 1 Rep Max, your second attempt somewhere between 95-98%, and then your final lift will be 100-105% of your 1RM. We'll look at a more detailed explanation of the three attempts in the next challenge, for now we're going to look at figuring out what your 1 rep max is. Your one rep max is the be all and end all of your lifting career. It's the notch on the wall that you want to beat next time. It's what we use for most math based programs. You should know it. And we're going to teach you how. There are two schools of thought: use a lift that you think feels great and rely on a calculator to tell you what you can lift, or, just go fracking lift something heavy until you can't anymore. Calculators: EXRX.net or T Nation(slightly nsfw) Example: I plug in that I hit 340 for two reps on Saturday on squats. This says that I can hit 350 for a 1RM. I plug in that I hit 315 for five reps on Monday and it says I can hit 354lbs for a 1RM. That's pretty consistent right? Your Challenge Find your 1RM values for Squat, Bench, and Deadlift. Use a working weight that feels good to you and one of the linked calculators. Reply with your values as we'll be using them in the upcoming challenges and it's good to have them handy. Want to try out your maxes? Go for it, but not all on the same day. Give this a read over before you start going super heavy. Your Rewards +1 to Wisdom for learning the upper bounds of your lifts +1 to Strength for trying out some heavy lifts You have until the 4th to complete this challenge. From there we'll start looking at preparing to hit these lifts during the SSS. If you're not already signed up for the SSS, go do that. Now!