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So, another round of 4WC format, huh? Won't it be interesting to see what they tweak for the next challenge format? In the meantime, I'mma abuse the privilege and return to a well-loved franchise... Oh, yeah, Breath of Fire 3. Ryu and the gang are back and this time...it's personal. Or something. I dunno. Let's go rob some guy so we can eat tonight. Ryu (STR+3) Ryu returns, and in rare form. He's got to fight giant unseen forces and uncover the truth surrounding the Brood, and he's only just been blasted out of his chysm hiding place as a little Whelp. It's going to take some quick thinking, mighty battling, and good friends to get him through this adventure! It's a big push to 275 Wilks, but not without keeping an eye on my mobility. No gains can be made forever, especially not when you have knots all over the place. So here's the deal: I want to get to 275, but I'm not sure how much longer my novice phase is gonna hold out. I might not even make it into this challenge with the advanced novice program I've been running during challenge 2 of 2016. So, to compromise and still motivate myself, I'm going to set the bar at 260 265 Wilks based on my Day Zero weigh-in. While I'm shooting for the heights of Gainshala, I also need to keep up with my mobility. Not having it as part of my challenge is an excellent way of ensuring it gets pushed to the back burner. Thus I will be focusing on TWO areas with which I struggle: my neck and my knees. I have knots that form there on a daily basis, I need more than one attempt per week to address them. Combined with bimonthly massages, this should help combat tension. I assume I will be doing my hip flexibility routine in the dojo during aikido and will be logging when I do that to help keep accountable. Below is the tentative schedule for accomplishing my goals of strength and mobility--subject to change up until Day 0. The plan: Lifting Gains - 0/15: Lift a total of 461 lbs @ 112.2lbs bw Neck Mobility - 3/wk: Smash shoulders/neck with barbell Knee Mobility - 2/wk: Roll ‘dem quads The grading: Lifting gains: P/F - P = at least 12lbs of gains , else F Knee Mobility: A = 2, B = 1, else F Neck Mobility: A = 3, B = 2, else F Garr (DEX+2, WIS+1,STA+1) Good old Garr. He's a Guardian who is tasked with protecting the Urkan people from the Brood by order of "God"...but just who is his real enemy? As it turns out, not Ryu. He seeks to understand the truth of what has transpired these many centuries, and protect everyone from the smothering embrace of safety over freedom. What else is Aikido about but protecting the Aikidoka and the attacker from the consequence of said attacker's dangerous foolishness? I'm going to train like I mean it and get that Yellow Belt. It's going to be a hard push, because I do not have very many classes left to make this happen! Every day must count or it'll be a loooong wait to the next test opportunity. The plan: Aikido - 2/wk: Train for Yellow Belt The grading: Aikido: A = 2, B = 1, else F Momo (CON+1,WIS+2) Momo may seems like she's lost in space sometimes, and she can't hit the broad side of a barn with her cannon, but she's wicked smart. Without Momo, Ryu and the gang wouldn't have gotten past two unicorn brothers, much less cross an ocean and confront the Goddess. It pays to have someone on your team who is handy with all things mechanical. Momo is smart--she doesn't do stupid things like tank up on liquids before bed and screw up her next day by using the bathroom multiple times at night, sleeping in, and throwing the rest of her plans out the window after that. Lol. So I'm going to try to make my days more productive by sticking to my drink curfew on nights I'm not at Aikido--for those nights, I will only drink with dinner if it ends up happening after 9, as it usually does. This time, I'm going to add an anti-curfew that requires I be out of bed by 8. I need to be more productive and I need to take advantage of all the hours of the day available to me, even without the impetus of work. Normally I get up 9:00 - 9:30, so this really shouldn't be that painful to manage every day but Sunday, which I give myself as time to prioritize recovery as needed. And finally, as an "incentive" to stay closer to my macro target, I will require myself to stay under 2500 calories more often than not, i.e. 5 days on target, 2 allowed offroad eating days. This of course would float if my macros change, for now 2300 calories with 200 calories of clearance should be perfectly reasonable. The plan: Calorie Ceiling: 5/wk: Stay beneath 2500 calories Anti-curfew - 6/wk: Out of bed by 8:00 AM Curfew - 5/wk: No Drinks after 8:30 PM The grading: Curfew: A = 5, B = 4, else F Anti-curfew: A = 6, B = 5, C = 4, else F Calorie Ceiling A = 5, B = 4, else F Starting Stats FTW: Weight: lbs Waist: " Hips: " Biceps(L/R): "/" Forearm(L/R): "/" Thighs(L/R): "/" Calves(L/R): "/"

Just a really quick question about the Wilks coefficient. Well 2 actually. 1) You use the Big 3 (bench, squat, deadlift) as the lifts for the formula correct? 2) Do you use a 1RM, or the actual weight you lifted (ie a 280lb 1RM vs 250lbs for reps)? Thanks in advance guys ^.^