chairohkey Posted April 22, 2015 Report Share Posted April 22, 2015 We all know that a true Warrior never lets a fellow Warrior skip leg day. But lets be honest beach body season is closing in and we worked on da wheelz last time with the 50/50 Squat challenge. So as your Guild Leaders we are encouraging you to embrace your inner bro and remember every day is upper body day. The challenge will target two of the biggest muscle groups that'll help you fill out that summer time tank or deep v tee. You're going to need two barbells, as you'll be super setting different movements with different weights, and a watch or your phone because its going to be timed. With a strict 25 minute cap, you'll complete 5 rounds of:Max Rep Bench Press @ 75% of your body-weightMax Rep Barbell(EZ Curl bar) Curl @ 25% of your body-weight This challenge should be approached with a bit of a strategy. You want to go to your (Max Reps - 1) on each of these sets, because you know there's going to be another round coming shortly thereafter. With a 25 minute cap, you have 5 minutes per round, which should allow you your necessary 3-5 minutes of rest time for muscle/energy recovery between sets. That said, this can very well burn a bit as you should always be keeping an eye on the clock. Options for our more veteran and our newly recruited Warriors. Advanced : 100% body-weight bench and 35% body-weight curls or chin ups Scaled : (if your 1RM is less than your body-weight) 70% of your 1RM for bench and 10% body-weight in dumbbells(curl both at the same time) Scores will be all rounds added together. A score of 120 will net you 1.5/1.5 to STR/STA, 90 will net you 1/1, and a score of 60 will get you .75/.75.We'll run this challenge until 5/6 to give you guys ample time to get your bench on. Get after it! 1 Quote Link to post
Knightwatch Posted April 22, 2015 Report Share Posted April 22, 2015 .....I am in awe. Quote "The world will never starve for want of wonders, but for want of wonder." --GK Chesterton Domine, non sum dignus ut intres sub tectum meum, sed tantum dic verbo et sanabitur anima mea... http://www.facebook.com/#!/jbaileysewell Link to post
PrincessHeather Posted April 22, 2015 Report Share Posted April 22, 2015 Need to figure out 1RM of bench... definitely gotta scale this one. Quote "On Wednesdays we SQUAT"www.healthyprincessblog.wordpress.comCurrent Challenge | Coconut Oil is Magic | My Fitness Origins | My Epic Quest for Happily Ever After Link to post
Sam Ashen Posted April 22, 2015 Report Share Posted April 22, 2015 Scores will be all rounds added together. A score of 120 will net you 1.5/1.5 to STR/STA, 90 will net you 1/1, and a score of 60 will get you .75/.75.We'll run this challenge until 5/6 to give you guys ample time to get your bench on. Get after it! I have no idea what this even means. Do you mean the total number of reps? You want to go to your (Max Reps - 1) on each of these sets Max Reps or one less? Max Rep Bench Press @ 75% of your body-weightMax Rep Barbell(EZ Curl bar) Curl @ 25% of your body-weight What if this takes longer than 5 minutes? (JK) Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to post
Br0din Posted April 22, 2015 Report Share Posted April 22, 2015 How is this challenge any different than our normal workout? 3 Quote May Br0din bless you with mighty gains, and may your shaker bottle always be full. Wheymen ...and, if you die... Walk it off - Captain America Level 13: 1/4 Giant Warrior STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24 My food logging is here*: MFP: tyrsnbdr Link to post
SpecialSundae Posted April 22, 2015 Report Share Posted April 22, 2015 What's the deadline? Quote Link to post
Sam Ashen Posted April 22, 2015 Report Share Posted April 22, 2015 What's the deadline? Here. We'll run this challenge until 5/6 to give you guys ample time to get your bench on. Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to post
chairohkey Posted April 22, 2015 Author Report Share Posted April 22, 2015 I have no idea what this even means. Do you mean the total number of reps? You want to go to your (Max Reps - 1) on each of these sets Max Reps or one less? Score is total number of reps across all five rounds. For example:Rd 1 - Bench (15) / Curls (15) = 30Rd 2 - Bench (12) / Curls (15) = 27Rd 3 - Bench (10) / Curls (12) = 22Rd 4 - Bench (8) / Curls (10) = 18Rd 5 - Bench (6) / Curls (8) = 14Total Reps = 111 Max reps but its always good practice to leave one in the tank (-1) just in case you fail. No one wants to do the roll of shame. Quote Link to post
nightlight Posted April 22, 2015 Report Share Posted April 22, 2015 fml Quote "Come with me if you want to lift" -The Brominator "Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland "Anyone who doesn't want french fries every day is a commie." - AngelaTheGeek Current Challenge INSTAGRAM!! find me on twitter Link to post
chairohkey Posted April 22, 2015 Author Report Share Posted April 22, 2015 Also forgot to add you'll receive an additional +1 CHA if you post a pwo gym selfie in this thread showing off the resulting massive chest and bicep pump. 2 Quote Link to post
Gainsdalf the Whey Posted April 22, 2015 Report Share Posted April 22, 2015 Also forgot to add you'll receive an additional +1 CHA if you post a pwo gym selfie in this thread showing off the resulting massive chest and bicep pump. I don't keep track of my stats anymore, but I'm gonna do this part just cuz. I'm just trying to decide whether I do this as my accessory work for Cube bench day, or add a second bench day... 1 Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to post
chairohkey Posted April 23, 2015 Author Report Share Posted April 23, 2015 Done. Did it incline cuz. 185/65.Rd1-15/20Rd2-14/20Rd3-10/15Rd4-8/12Rd5-8/15Total-137Will try the advanced regular bench version next week. 3 Quote Link to post
Gainsdalf the Whey Posted April 23, 2015 Report Share Posted April 23, 2015 Well done sir! I think the curls are gonna screw me. Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to post
Rooks Posted April 23, 2015 Report Share Posted April 23, 2015 Done. Did it incline cuz. 185/65.Rd1-15/20Rd2-14/20Rd3-10/15Rd4-8/12Rd5-8/15Total-137Will try the advanced regular bench version next week. Looking Jacked and Tan sir! Mark Bell approves. 2 Quote [ Daily Log ] Link to post
chairohkey Posted April 23, 2015 Author Report Share Posted April 23, 2015 Always Tan my friend. 1 Quote Link to post
Rooks Posted April 23, 2015 Report Share Posted April 23, 2015 I know. Just seemed like the right thing to say. Yeah... I'm an idiot... 3 Quote [ Daily Log ] Link to post
Gainsdalf the Whey Posted April 24, 2015 Report Share Posted April 24, 2015 Cube week 1 rep bench dayTraining max=300 (95%)Competition bench- ring fingers on rings135x10135x8185x5210x12x3E4mom, 70%x8-12x2-3 tng. I don't do paused on rep day, just getting volume in. Gotta go back and check, but I don't think I made all 36 working reps last challenge at 205. Last few reps were grindy.Rx next was 75%x6-8x2-3 close grip bench then 65%x10-12x2-3 spoto bench, but we got a mini going on. 75% of my bodyweight is 195, or 65% of my training max, so it lined up nicely for volume day. So instead, we did this after a 5 min break.Bench 195x9Ez-bar curl 65x19Bench 195x10Ez-bar curl 65x14Bench 195x9Ez-bar curl 65x10Bench 195x9Ez-bar curl 65x14Bench 195x10Ez-bar curl 65x11Total:115Knew doing this right after 210x12x3 was a mistake. Shoulda got a better score. May repeat next week.Sent from my iPhone using TapatalkSent from my iPhone using Tapatalk 1 Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to post
Flex Luthor Posted April 24, 2015 Report Share Posted April 24, 2015 Bodyweight - 185Bench - 185Curl - 70Round 1 - 31Round 2 - 30Round 3 - 33Round 4 - 30Round 5 - 28Total - 152Gauntlet thrown Edit: Hmmm selfie didn't want to post from my phone. Once more with feeling!https://www.dropbox.com/s/e5zqvda67kk6zxc/2015-04-23%2020.50.08.jpg?dl=0 1 Quote "I like you just the way you are" - Mr. Rogers In Br0din's name we gain. Link to post
Gainsdalf the Whey Posted April 24, 2015 Report Share Posted April 24, 2015 Jesus man. That tricep is wonderful.Sent from my iPhone using Tapatalk Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to post
chairohkey Posted April 24, 2015 Author Report Share Posted April 24, 2015 Damn Flex. Quote Link to post
Br0din Posted April 25, 2015 Report Share Posted April 25, 2015 Bro's, Body weight of 210lbs and 35% for curls = 73lbs Bench 19, 10, 10, 8, 7 = 54Curls 21, 15, 12, 10, 8 = 66 = 120 Not that I was counting, but I got it done in 13min and 30secs. Just saying... See what you can do when all you train is chest, arms, traps and calves. 1 Quote May Br0din bless you with mighty gains, and may your shaker bottle always be full. Wheymen ...and, if you die... Walk it off - Captain America Level 13: 1/4 Giant Warrior STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24 My food logging is here*: MFP: tyrsnbdr Link to post
Stronkey Kong Posted April 25, 2015 Report Share Posted April 25, 2015 How many points do we get if we curl 150% body weight? http://www.youtube.com/watch?v=d6ae5od5NjY&feature=youtube_gdata_player 1 Quote Level 3, Rebel Currtent Challenge Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro 2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan My Fitness Pal Profile || NF Epic Quest Character Page || Instagram Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33% Link to post
Rookiebeotch Posted April 25, 2015 Report Share Posted April 25, 2015 How many points do we get if we curl 150% body weight?http://www.youtube.com/watch?v=d6ae5od5NjY&feature=youtube_gdata_playerI watched the video. I didn't see a single curl. 2 Quote Current Challenge March 2016 Second Challenge First challenge, Battle Log Link to post
Sam Ashen Posted April 25, 2015 Report Share Posted April 25, 2015 I watched the video. I didn't see a single curl. Wasn't that a double recovery? (EDIT: Among other things - I am really not familiar with the PL rules.) Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to post
Stronkey Kong Posted April 25, 2015 Report Share Posted April 25, 2015 I watched the video. I didn't see a single curl.If you were a true bro, you would have. 2 Quote Level 3, Rebel Currtent Challenge Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro 2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan My Fitness Pal Profile || NF Epic Quest Character Page || Instagram Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33% Link to post
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