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Old 11-13-2009, 12:44 PM   #1
glwanabe
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Default Open challenge, 25lbs in 12 weeks.

This is inspired by Athlete Creator's thread to hit a new bench PR.

We all have a particular lift that could use a little kick in the ass. With that in mind, A/C and I are putting out an open challenge for everybody.

Pick a lift that you need to improve on. It can be any lift you want, but the goal is to improve that lift by 25lbs in the next 12 weeks. Improvement can be in the form of a PR, or in your daily highest workset number.


Whats the prize at the end of 12 weeks? Pride among men.

How do you get in on this?

1.) Post here, and state the lift you want to improve, and if it's a PR or a workset number.

2.)State your plan to accomplish this goal.

3.) State your target weight your aiming for.

Simple enough?

Start date, Nov. 16th 2009, End date Feb 8th 2010.



GO!

Last edited by glwanabe; 11-13-2009 at 12:51 PM.
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Old 11-13-2009, 12:50 PM   #2
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Default Improve my squat workset number

I used 205 as my workset number today, so I'll be looking for a workset goal number of 230lbs in 12 weeks.

I'm going to use a simple linear progression on an A/B workout schedule. It will utilize a rep progression approach to hit new 5lb worksets every other Friday.

The only change to my current workout plan is that I will not alternate the A/B schedule for the next 12 weeks. It will be a straight A-B-A schedule.
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Old 11-13-2009, 12:59 PM   #3
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I'm in, hombre...

1.) Post here, and state the lift you want to improve, and if it's a PR or a workset number.

Bench Press. Currently grinding 265 x 4 sets x 2 reps...want to hit 290+ with same reps/sets.

2.)State your plan to accomplish this goal.

Going to use straight Linear Progression, ala Doug Hepburn...adding a rep (or more) each week.

2/2/2/2
3/2/2/2
3/3/2/2
3/3/3/2
3/3/3/3

3.) State your target weight your aiming for.

290 x 4 sets x 2 reps. Would REALLY love for that to be 300....

Simple enough?

Huh? What did you call me?
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Old 11-13-2009, 01:10 PM   #4
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Default

Well, from my other thread (need to make sure this is official, ya know)...

1.) Post here, and state the lift you want to improve, and if it's a PR or a workset number.

Bench Press. 1RM PR

2.)State your plan to accomplish this goal.

Since I've "plateaued" doing max effort reps, I'm going to switch it up and do some volume work for the first 4 weeks (repeated effort or just straight 4x15).

After that, Day 1 will be a linear progression dropping to reps of 5 for a couple weeks, 3 for a couple weeks, and finally heavy singles.

Day 2 will be speed day/dynamic effort utilizing bands and chains.

There's other strategery involved too, but no need to type it. You get the idea.

3.) State your target weight your aiming for.

Current "plateau" 1RM is 275. All-time 1RM PR is 290 at a bodyweight of 190. I'm currently 180 and debating dropping to 165 for the meet. Regardless of bodyweight, the goal is still a 1RM PR of 300.
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Last edited by AthleteCreator; 11-13-2009 at 01:12 PM.
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Old 11-13-2009, 01:14 PM   #5
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I will publish mine following the meet Saturday. But I am definitely in
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Old 11-15-2009, 10:55 AM   #6
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Originally Posted by MuscleandBrawn View Post

3.) State your target weight your aiming for.

290 x 4 sets x 2 reps. Would REALLY love for that to be 300....
Next week I'll be up to 275 x 4 x 2...10 pounds down!
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Old 11-15-2009, 11:03 AM   #7
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Next week I'll be up to 275 x 4 x 2...10 pounds down!

Your not screwing around. Nice work.
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Old 11-15-2009, 04:11 PM   #8
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Originally Posted by glwanabe View Post
Your not screwing around. Nice work.
It was a good week. I'm sure I'll stall soon.

I don't know if the good week was from the new program approach, or what, but I'll take it.
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Old 11-19-2009, 04:57 PM   #9
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Originally Posted by MuscleandBrawn View Post

3.) State your target weight your aiming for.

290 x 4 sets x 2 reps. Would REALLY love for that to be 300....
I hit 275 x 4 x 3 today. Next week I rep with 285. I'm up 20 pounds already. I'm having a really good bench month.

Enough about Nate fucking Green. Let's get after this.
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Last edited by BendtheBar; 11-19-2009 at 04:59 PM.
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Old 11-19-2009, 05:00 PM   #10
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Originally Posted by MuscleandBrawn View Post
I hit 275 x 4 x 3 today. Next week I rep with 285. I'm up 20 pounds already. I'm having a really good bench month.

Enough about Nate fucking Green. Let's get after this.
DAMN straight brother


I'm going to see if I can get a 135 strict standing press up tomorrow.
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