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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 11-13-2009, 01:19 PM   #6
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sign me up hauss...

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

Squat... havent been able to work legs for about 5 months now due to knee injury. just hopped back in the saddle 2 weeks ago... i want to increase workset from 225.. up at LEAST 25lbs... it sucks when I can bench 300+... but squats are weak as F$%^ right now... so thats it fellas.

2.)State your plan to accomplish this goal.
Im going to run with M&B on this one...

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.

over 300

Simple enough?
Lets hope
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Old 11-13-2009, 01:20 PM   #7
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ill get in im going with curls though. lmao just kidding. bench press is definitely a week point of mine and i know that there is no way i will be able to improve on a rep set 25 pounds so i will go with squat and deadlift.
Squat 365 no belt no wraps 5 reps
Deadlift 405x4 while maintaining the same form.
Deadlift should be easy, squats will be fun to see if i can pull that off
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Old 11-13-2009, 01:35 PM   #8
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Quote:
Originally Posted by glwanabe View Post

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.
1) Sumo deadlift. PR is 440.

2) Hmm. I need a plan. I have been looking at MAB's way of deadlifting for a while. Doing only heavy singles. I'm going to try that once a week for 10 minutes. I'll be doing box squats and good mornings too.

3) 475
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Old 11-13-2009, 01:47 PM   #9
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ill do it but dont laugh ha!ha!ha! I'm going to do the bench press. my max is 170 and I want to hit 200 so that's about 25 pounds which is close enough for me. Im going to keep it simple and just try to do a 5x5 lets hope it works!!! here I come 200!!!
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Old 11-13-2009, 04:01 PM   #10
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I can not decide which lift is stuck the worst so I am going to shoot for 25 pounds on my 3 main lift PRs of squat, bench and deadlift.

Squat 430-455 off of a box
Bench 305-330
Deadlift 485-510

My plan for the next 3 weeks to hit these his using the sheiko program, and then I will go back to the westside template for a while and then back to sheiko depending how my results are going. If I hit these goals in the next 12 weeks I will definitely have to compete shortly after that.
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