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CHALLENGE: Warriors Prepare for Battle


Br0din

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It's that time of year again warriors, the virtual lifting competition looms. We must prepare ourselves by planning our lifts!


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For each of the 3 big lifts (squat, bench, deadlift), over the next week work up to a difficult triple (3 reps), double (2 reps), or single (1 rep). Don't fail or max out! The idea here is to do this with a weight that you are fairly sure that you could have gotten 1 more rep with, but definitely not 2. This will help you get a good idea of what your max reps are for that weight, from which you can estimate your 1 rep max.


 


5 rep max ≈ 83-86% 1 rep max


4 rep max ≈ 87-89% 1 rep max


3 rep mx ≈ 90-93% 1 rep max


2 rep max ≈ 94-96% 1 rep max


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Say I squat 295 for 3, and know I could have gotten a 4th, but definitely not a 5th. That means that 295 lb is somewhere between my 4 rep max and 5 rep max. I can then divide 295 by the high end of 4 rep max (89%) and the low end of the 5 rep max (84%) to estimate my 1 rep max somewhere in the realm of 331- 351. I might even be able to narrow it down more depending on how hard I think that 4th rep would have been. If it would have been grindy and barely gotten there, I'm probably at the lower end of the range. If it would have been pretty quick, then maybe I'm closer to the higher end.


 


We want to do that for each of our 3 lifts, so we have an idea of what our final attempt will be. From there, wa can back track to plan the rest of our attempts based on experience and what we're trying to get out of the competition. First meet and just trying to have the experience of going for 1 rep maxes (1RMs) for the first time? Be conservative and plan your 3 attempts as something like 85%, 91%, 96% of the estimated 1 RM. An experienced lifter and trying to push your limits and hit a PR, then maybe you plan for something like 90%, 97%, 102%.


 


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Post your experience with the mini and what your estimated attempts would be here! And of course, we're more than happy to field all comments and questions and help everyone out


  • 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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Worked up to 130lb 3RM on Bench! The last time I tested my 3RM (~6 mo ago) it was 120lb. Woohoo progress!

 

ca159_2.jpg

 

I can see your training has been paying off!!

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Next task is to move that hammer

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  • Like 2

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 long is this mini going to last?  I have the sicks so I have been neglecting my iron worshipping duties. 

 

Next week, perchance, oh mighty swolewarrior?

 

You have until the end of this challenge period.  get well!

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 comment

Battle over here was done on Saturday, October 3.  I will write a full report before the weekend - or when I know videos are up.  I can even include stuff like 5RM/1RM% and 3RM/1RM%.

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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Virtual Competition is Up. Will have spreadsheet added shortly.

 

http://rebellion.nerdfitness.com/index.php?/topic/72408-the-2015-heroes-of-hoist/

 

Please continue on in this mini to prep, you have plenty of time to compete!

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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late Friday update.  I did a 3x3 @295lbs.  First 2 sets were easy, third set I needed some spotter help.  

 

I want to beat my 325lbs PR so I will probably attempt 300, 315, 330 in the comp.  

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 comment

I hit a 425 squat at camp for a heavy single. It was solid, just wasn't comfortbale without pins and spotters just on the end to go heavier. Planning on 415/445/465 for my 3 attempts. I really want to get back up to 595(typo) 495 then break that 500 mark, so close I came, so far I am.

 

For bench at camp I got saucy and hit a PR single at 325. Wish there was some video of it so I could judge better. Will probably go 305/320/330 at the comp.

 

For DL I hit 535 at camp. I tried 585 and got it 3-4 inches off the ground then felt my pec pulling and stopped. No injuries before comp! My grip was wide as I didn't account for the difference in ring position in oly vs power bar, which means that was really a slight deficit wide grip pull and I actually got it off the ground. I'll probably do something like 505/545/595 at the comp as 595 is the next increment past 589.7 as far as kg goes. If I'm feeling amazing I'll go for my third at 272.5kg which is a 600.7 lb DL. Highly unlikely though.

 

All that said, all planning goes out the door as soon as the second attempt happens for me. I really just plan my 3rd attempts off my 2nds, and usually adjust my 2nds based on my first as well.

  • 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 comment

Were there any videos taken at the CNF Comp or just pictures?

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 comment

I know there were a whole bunch of cameras in front of me during my squat. At least one of them was filming I think, mighta been the fringe sport photog.

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 comment

I hit a 425 squat at camp for a heavy single. It was solid, just wasn't comfortbale without pins and spotters just on the end to go heavier. Planning on 415/445/465 for my 3 attempts. I really want to get back up to 595 then break that 500 mark, so close I came, so far I am.

 

For bench at camp I got saucy and hit a PR single at 325. Wish there was some video of it so I could judge better. Will probably go 305/320/330 at the comp.

 

For DL I hit 535 at camp. I tried 585 and got it 3-4 inches off the ground then felt my pec pulling and stopped. No injuries before comp! My grip was wide as I didn't account for the difference in ring position in oly vs power bar, which means that was really a slight deficit wide grip pull and I actually got it off the ground. I'll probably do something like 505/545/595 at the comp as 595 is the next increment past 589.7 as far as kg goes. If I'm feeling amazing I'll go for my third at 272.5kg which is a 600.7 lb DL. Highly unlikely though.

 

All that said, all planning goes out the door as soon as the second attempt happens for me. I really just plan my 3rd attempts off my 2nds, and usually adjust my 2nds based on my first as well.

I hear you on #3.  If I make #2, then whatever I thought for #3...is probably too low.

 

I'm thinking right now

squat 425/452/460+

bench 335/350/360+

deadlift 425/452/460+

 

but we'll see.  Just as long as Ray Williams isn't in the same flight.  

Warriors don't count reps and sets. They count tons.

My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar

Tally Sheet for 2019

Encouragement for older members: Chronologically Blessed Group;

Encouragement for newbie lifters: When we were weaker

 

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but we'll see.  Just as long as Ray Williams isn't in the same flight.  

 

Oh god, could you imagine? I think they're going to have a prime time sorta flight where they put the monsters. Gonna be funny as hell watching him warm up in the back with my deadlift max.

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 comment

Oh god, could you imagine? I think they're going to have a prime time sorta flight where they put the monsters. Gonna be funny as hell watching him warm up in the back with my deadlift max.

Well, I've already seen that for me, since I've been at meets with multiple 600#+ deadlifters.  450 is just a step along the way.

Warriors don't count reps and sets. They count tons.

My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar

Tally Sheet for 2019

Encouragement for older members: Chronologically Blessed Group;

Encouragement for newbie lifters: When we were weaker

 

Link to comment

I hear you on #3.  If I make #2, then whatever I thought for #3...is probably too low.

 

I'm thinking right now

squat 425/452/460+

bench 335/350/360+

deadlift 425/452/460+

 

but we'll see.  Just as long as Ray Williams isn't in the same flight.

Oh god, could you imagine? I think they're going to have a prime time sorta flight where they put the monsters. Gonna be funny as hell watching him warm up in the back with my deadlift max.

Looks like Raymondo is platform 3, flight C in your session. Not that I've been having a nose at the flights... at all... much...

It is a lot of fun watching monsters lift, but I also kinda love watching the 47kg, 52kg and 57kg women because they're just ridiculously strong for their weight.

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Looks like Raymondo is platform 3, flight C in your session. Not that I've been having a nose at the flights... at all... much...

It is a lot of fun watching monsters lift, but I also kinda love watching the 47kg, 52kg and 57kg women because they're just ridiculously strong for their weight.

Agreed and the smaller men. Looks like I have the 4th lowest total in my flight.

Sent from my SM-P905V using Tapatalk

Warriors don't count reps and sets. They count tons.

My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar

Tally Sheet for 2019

Encouragement for older members: Chronologically Blessed Group;

Encouragement for newbie lifters: When we were weaker

 

Link to comment

Looks like Raymondo is platform 3, flight C in your session. Not that I've been having a nose at the flights... at all... much...

It is a lot of fun watching monsters lift, but I also kinda love watching the 47kg, 52kg and 57kg women because they're just ridiculously strong for their weight.

 

Raymondo=Ray Williams for those not in the know. Superheavyweight (120+ kg) who totals over 2200 RAW and holds the world record for all time squat without wraps. Also less than 100 lb off the non-drug tested world record all time total and holds the drug tested record. Should see a new record set in one of the two. But yeah, I'm flight A on that platform, so it's gonna be awesome to be able to sit back while flight B is lifting and watch him warm up, then watch the lifts from backstage hopefully while I'm warming. There are 5 120+ lifters in flight C with 1800+ totals.

 

More impressive is Platform 2, flight C during my session. All 120kg lifters with, 9 with 1800+ totals, only 3 below that and the lowest total is 1681. Three guys in their early to mid 20s that could really go on to do something record wise in the future.

 

I was going to drive  up Friday to watch Spezzy and Cline lift, but my grad school quiz got moved to Friday so I can't. I'm really bumbed. At least I'm same session as wildross, so we should be able to hang out a bit.

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 comment

 

I was going to drive  up Friday to watch Spezzy and Cline lift, but my grad school quiz got moved to Friday so I can't. I'm really bumbed. At least I'm same session as wildross, so we should be able to hang out a bit.

 

I'm hoping to hang out as well.  The only 2 guys in my flight with smaller totals are in their 70's....  The one closest to me in age (57) has a 25% higher total.  But I'm certainly not spending time digging through the flights.

 

wonder if I can add 50# to all my lifts tonight???

Warriors don't count reps and sets. They count tons.

My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar

Tally Sheet for 2019

Encouragement for older members: Chronologically Blessed Group;

Encouragement for newbie lifters: When we were weaker

 

Link to comment

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