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Mini Challenge: Skipping Leg Day


chairohkey

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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-weight
Max 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!

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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-weight

Max Rep Barbell(EZ Curl bar) Curl @ 25% of your body-weight

 

What if this takes longer than 5 minutes?  (JK)

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

 

 

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How is this challenge any different than our normal workout?

 

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  • Like 3

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

 

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What's the deadline?

 

Here.

 

We'll run this challenge until 5/6 to give you guys ample time to get your bench on.

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

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) = 30

Rd 2 - Bench (12) / Curls (15) = 27

Rd 3 - Bench (10) / Curls (12) = 22

Rd 4 - Bench (8) / Curls (10) = 18

Rd 5 - Bench (6) / Curls (8) = 14

Total 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.

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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...

  • Like 1

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

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Well done sir!

 

I think the curls are gonna screw me.

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

Cube week 1 rep bench day

Training max=300 (95%)

Competition bench- ring fingers on rings

135x10

135x8

185x5

210x12x3

E4mom, 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 195x9

Ez-bar curl 65x19

Bench 195x10

Ez-bar curl 65x14

Bench 195x9

Ez-bar curl 65x10

Bench 195x9

Ez-bar curl 65x14

Bench 195x10

Ez-bar curl 65x11

Total:115

Knew doing this right after 210x12x3 was a mistake. Shoulda got a better score. May repeat next week.

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Sent from my iPhone using Tapatalk

Sent from my iPhone using Tapatalk

  • Like 1

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

Jesus man. That tricep is wonderful.

Sent from my iPhone using Tapatalk

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

Bro's,  Body weight of 210lbs and 35% for curls = 73lbs

 

Bench  19,    10,     10,     8,    7 = 54

Curls    21,    15,     12,   10,    8 = 66

                                                   = 120

 

Not that I was counting, but I got it done in 13min and 30secs.  Just saying...   :playful:

 

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See what you can do when all you train is chest, arms, traps and calves.  

  • Like 1

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

 

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How many points do we get if we curl 150% body weight?

http://www.youtube.com/watch?v=d6ae5od5NjY&feature=youtube_gdata_player

  • Like 1

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

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.)

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

I watched the video. I didn't see a single curl.

If you were a true bro, you would have.
  • Like 2

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%

 

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