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Started By
Message
H&F Board Fall Challenge
Posted on 9/11/17 at 4:11 pm
Posted on 9/11/17 at 4:11 pm
So I figured it would be a good idea to start issueing a few diffrent challenges every quarter for people to work towards and to keep everything fun and interesting. For this quarter you will have 10 weeks to work towards completing the challenge. As we get close to the quarter we can vote on what the next challenges should be. Feel free to pick and choose the challenges that help you towards your goals.
Also Please use this thread to log your progress and update on little tricks and tips that have helped you as it may help others more than you know.
Oh and lets try and keep this civil and encouraging not discouraging to people.
Ok first challenge is for those looking to improve their squat and to put on muscle. Challenge can also help with those looking to lose fat due to the high energy demand of the exercise.
Challenge 1- Bring Sally Up Squat challenge
Who is this challenge for- Those that are able to due full depth squats with out pain.
Who is it not for- those just starting out in weightlifting.
Description of Challenge
Video of Challenge
OK so this challenge is simple, put the song BRING SALLY Up by MOBY on, put the bar on your back and everytime is says bring sally down, you squat and stay in the bottom position until it says bring sally up, then you stand until it says bring sally down again.
Over the course of the song this will be 30 full depth paused squats. This will put a tremendous strain on your lower back, make your quads scream and make your arse sore so I suggest you start light until you get used to the stress true depth paused squats put on you.
Goals for men:
Decent-95 lbs
Good- 135 lbs (crossfit prescribed weight)
Advanced- 185 lbs
Godlike- 225 lbs
So how do we achieve this goal? Here is a simple plan to get to 135 lbs by the end of the 10 weeks. Adjust based on your strength levels and initial go at the exercise.
We should do this twice a week on non consecutive days preferabbly as your last set of squats for that day. So if you were doing something like greyskull it would look something like below
Squats - 225x5, 225x5, 95x30(bring sally up challenge)
you would progress on the first two sets as normal.
to complete this in the 10 weeks it should look something like the following
Week 1: 45lbs & 50lbs
Week 2: 55lbs & 60lbs
Week 3: 65lbs & 70lbs
Week 4: 75lbs & 80lbs
Week 5: 85lbs & 90lbs
Week 6: 95lbs & 100lbs
Week 7: 105lbs & 110lbs
Week 8: 115lbs & 120lbs
Week 9: 125lbs & 130 lbs
Week 10: 135lbs
You could easily start higher and slow the progression down to 5 lbs per week instead of 10 ro you could start higher and shoot for a higher goal. The whole point is for you to push yourself and see what you are made of.
Also Please use this thread to log your progress and update on little tricks and tips that have helped you as it may help others more than you know.
Oh and lets try and keep this civil and encouraging not discouraging to people.
Ok first challenge is for those looking to improve their squat and to put on muscle. Challenge can also help with those looking to lose fat due to the high energy demand of the exercise.
Challenge 1- Bring Sally Up Squat challenge
Who is this challenge for- Those that are able to due full depth squats with out pain.
Who is it not for- those just starting out in weightlifting.
Description of Challenge
Video of Challenge
OK so this challenge is simple, put the song BRING SALLY Up by MOBY on, put the bar on your back and everytime is says bring sally down, you squat and stay in the bottom position until it says bring sally up, then you stand until it says bring sally down again.
Over the course of the song this will be 30 full depth paused squats. This will put a tremendous strain on your lower back, make your quads scream and make your arse sore so I suggest you start light until you get used to the stress true depth paused squats put on you.
Goals for men:
Decent-95 lbs
Good- 135 lbs (crossfit prescribed weight)
Advanced- 185 lbs
Godlike- 225 lbs
So how do we achieve this goal? Here is a simple plan to get to 135 lbs by the end of the 10 weeks. Adjust based on your strength levels and initial go at the exercise.
We should do this twice a week on non consecutive days preferabbly as your last set of squats for that day. So if you were doing something like greyskull it would look something like below
Squats - 225x5, 225x5, 95x30(bring sally up challenge)
you would progress on the first two sets as normal.
to complete this in the 10 weeks it should look something like the following
Week 1: 45lbs & 50lbs
Week 2: 55lbs & 60lbs
Week 3: 65lbs & 70lbs
Week 4: 75lbs & 80lbs
Week 5: 85lbs & 90lbs
Week 6: 95lbs & 100lbs
Week 7: 105lbs & 110lbs
Week 8: 115lbs & 120lbs
Week 9: 125lbs & 130 lbs
Week 10: 135lbs
You could easily start higher and slow the progression down to 5 lbs per week instead of 10 ro you could start higher and shoot for a higher goal. The whole point is for you to push yourself and see what you are made of.
11
Posted on 9/11/17 at 4:11 pm to lsu777
The second challenge of the month is for those looking to pack on some serious upper body mass. It is the Greyskull Villain challenge #5.
The challenge: Complete 18 dead hang chin ups with 25lbs attached.
LINK to challenge
The below progression assumes a minimum of 8 dead hang body weight chin ups.
Due to the nature of the challenge we will not be using the linked frequency method instead will be using chin ladders. Below is a sample progression. Please feel free to adjust based on strength levels. Also this method works really well with just bodyweight chins also.
Ladder method explained for a theoretical trainee who can do 8 chins currently
Set 1- 1 rep (resting a 1:1 ratio, i.e. resting the same amount of time it would take a partner to complete the number of prescribed reps so rest gets longer, the more reps you do)
Set 2- 2 reps
Set 3-3 reps
Set 4- 4 reps
Set 5- 5 reps
Set 6- 6 reps (close to failure reached on last set)
Set 7- 1 rep
Set 8- 2 reps
Continuing in this fashion until total number of prescribed sets/reps are hit or failure is reached.
Perform the following 5 days a week:
Week1- 40 total reps- bodyweight only
Week2- 50 total reps- BW+ 2.5 lbs
Week3- 60 total reps- BW+ 5 lbs
etc. etc.
1 day a week (last day), go for max reps with 25lbs strapped to you if strength levels allow (adjust based on strength levels)
Continue the above until you can complete 8 full dead hang reps with 45 lbs. Then you are ready to try the challenge.
If possible, use rings or neutral grip for a lot of the chins. This will help your elbows and shoulders.
The challenge: Complete 18 dead hang chin ups with 25lbs attached.
LINK to challenge
The below progression assumes a minimum of 8 dead hang body weight chin ups.
Due to the nature of the challenge we will not be using the linked frequency method instead will be using chin ladders. Below is a sample progression. Please feel free to adjust based on strength levels. Also this method works really well with just bodyweight chins also.
Ladder method explained for a theoretical trainee who can do 8 chins currently
Set 1- 1 rep (resting a 1:1 ratio, i.e. resting the same amount of time it would take a partner to complete the number of prescribed reps so rest gets longer, the more reps you do)
Set 2- 2 reps
Set 3-3 reps
Set 4- 4 reps
Set 5- 5 reps
Set 6- 6 reps (close to failure reached on last set)
Set 7- 1 rep
Set 8- 2 reps
Continuing in this fashion until total number of prescribed sets/reps are hit or failure is reached.
Perform the following 5 days a week:
Week1- 40 total reps- bodyweight only
Week2- 50 total reps- BW+ 2.5 lbs
Week3- 60 total reps- BW+ 5 lbs
etc. etc.
1 day a week (last day), go for max reps with 25lbs strapped to you if strength levels allow (adjust based on strength levels)
Continue the above until you can complete 8 full dead hang reps with 45 lbs. Then you are ready to try the challenge.
If possible, use rings or neutral grip for a lot of the chins. This will help your elbows and shoulders.
This post was edited on 9/11/17 at 4:13 pm
Posted on 9/11/17 at 4:12 pm to lsu777
Challenge #3- 100 burpees in 5 min challenge.
This is a Greyskull staple and is perfect for those looking to shed pounds. It’s a simple concept, drop down and do a burpee (mma style sprawl or belly flop type, no pushup) and get back up and jump until feet leave the ground with hands above your head. Now do this every 3 seconds for 300 seconds straight. This challenge will break you and will have your heart and lungs creaming and your brain begging you to stop, who gives a damn, push through.
Who is this challenge for: healthy individuals looking to lose body fat
Who is the challenge not for: those with shoulder issues
LINK to challenge
Video to burpees
video of squat thrust
So how do we complete this challenge:
We will perform burpees in 3 sessions daily since they can be performed at home. Easiest schedule would be morning before work, as soon as you get home from work and right before bed.
Perform 5 days per week:
Week 1- 3 sets of 10 (1 at each session)
Week 2- 6 sets of 10(2 at each session)
Week 3- 10 sets of 10 (4 sets in morning, 3 at other sessions)
Week 4- 6 sets of 15 (2 sets each session)
Week 5- 9 sets of 15 (3 sets of each session)
Week 6- 5 sets of 20 (2 in morning and night session)
Week 7- 6 sets of 20 (2 each session)
Week 8- 6 sets of 30 (2 each session)
Week 9- 4 sets of 40 (2 sets in morning)
Week 10- 3 sets of 50
On the 6th day of each week I want you to set a timer for 5 min and do as many reps as possible.
The above can be adjust based on endurance levels.
For those that can’t handle the constant impact by from the burpess, feel free to change burpees to squat thrust.
This is a Greyskull staple and is perfect for those looking to shed pounds. It’s a simple concept, drop down and do a burpee (mma style sprawl or belly flop type, no pushup) and get back up and jump until feet leave the ground with hands above your head. Now do this every 3 seconds for 300 seconds straight. This challenge will break you and will have your heart and lungs creaming and your brain begging you to stop, who gives a damn, push through.
Who is this challenge for: healthy individuals looking to lose body fat
Who is the challenge not for: those with shoulder issues
LINK to challenge
Video to burpees
video of squat thrust
So how do we complete this challenge:
We will perform burpees in 3 sessions daily since they can be performed at home. Easiest schedule would be morning before work, as soon as you get home from work and right before bed.
Perform 5 days per week:
Week 1- 3 sets of 10 (1 at each session)
Week 2- 6 sets of 10(2 at each session)
Week 3- 10 sets of 10 (4 sets in morning, 3 at other sessions)
Week 4- 6 sets of 15 (2 sets each session)
Week 5- 9 sets of 15 (3 sets of each session)
Week 6- 5 sets of 20 (2 in morning and night session)
Week 7- 6 sets of 20 (2 each session)
Week 8- 6 sets of 30 (2 each session)
Week 9- 4 sets of 40 (2 sets in morning)
Week 10- 3 sets of 50
On the 6th day of each week I want you to set a timer for 5 min and do as many reps as possible.
The above can be adjust based on endurance levels.
For those that can’t handle the constant impact by from the burpess, feel free to change burpees to squat thrust.
This post was edited on 9/11/17 at 4:17 pm
Posted on 9/11/17 at 5:04 pm to lsu777
This sounds fun. I'm not doing it but it sounds fun. Already doing 70+ reps of squats lol.
Posted on 9/11/17 at 5:04 pm to Hu_Flung_Pu
Maybe I'll try it out one day
Posted on 9/11/17 at 7:04 pm to lsu777
I like it. I'm in.
Posted on 9/11/17 at 8:09 pm to CorkSoaker
Ok so I did the bring sally up squat challenge with 95 last week. Going to 105 this week. Pray for me as I almost passed out I was breathing so hard last time.
I signed up for the greyskull team pain class that starts next week so I will be pursuing these separately from the class. Really focusing on challenge #1 & #2. I'll start working on the burpee challenge soon enough though.
I signed up for the greyskull team pain class that starts next week so I will be pursuing these separately from the class. Really focusing on challenge #1 & #2. I'll start working on the burpee challenge soon enough though.
Posted on 9/11/17 at 8:57 pm to lsu777
Good luck bro. I'm still recovering from surgery to repair ruptured tricep tendon. All I can do is light leg work and some easy form of cardio like stationary bike. I've added doing HIIT with the bike.
I'll be up for next round of challenges.
I'll be up for next round of challenges.
Posted on 9/11/17 at 9:08 pm to Paluka
I just finished and got it done but after two heavy sets my lower back was screaming at me, the muscles anyways. Getting to 185 by the end of 10 weeks is going to be really hard. Honestly I prolly need to rethink the programming or not set such a huge goal. Gonna try switching to doing the squat challenge is some form every morning alternating heavier and light days starting the 1st. I will be in a caloric surplus so should help with recovery. We shall see.
Posted on 9/11/17 at 10:34 pm to lsu777
Can you explain the Burpee instructions in parenthesis? Like (3 sets of each session). I can't figure it out.
Posted on 9/11/17 at 10:48 pm to arktiger28
3 sessions per day. So if it has in parenthesis (3 sets per session) it would mean the following:
In the morning before work do 3 sets of the prescribed reps
When you get home from work repeat
Before going to bed repeat again
The idea is to split it up over time. Rest as needed between sets.
In the morning before work do 3 sets of the prescribed reps
When you get home from work repeat
Before going to bed repeat again
The idea is to split it up over time. Rest as needed between sets.
Posted on 9/12/17 at 5:16 am to lsu777
Love the Bring Sally Up Squat Challenge because of how absurd it sounds 
.
LSU777, got a feel for how many of these "challenges" would be too much?
Currently I'm doing the following:
Greyskull - MWF - OH Press and Bench alternate MF and W, Squats always MF and Deadlifts always W.
Pushups Challenge - MTWThF - Right now I'm at 60 reps an hour throughout the day, and I add one rep per day, trying to get to sets of 100.
Burpee Challenge - TThSa - Right now I'm at 3 sets of 30. At my current pace I add 5 reps to each set per week.
Think it would be too much to add the Bring Sally Up Squat Challenge or no? I really like the idea of adding it to the end of my squat sessions. Think I can add it and the Pullup Challenge or is that too much?
. LSU777, got a feel for how many of these "challenges" would be too much?
Currently I'm doing the following:
Greyskull - MWF - OH Press and Bench alternate MF and W, Squats always MF and Deadlifts always W.
Pushups Challenge - MTWThF - Right now I'm at 60 reps an hour throughout the day, and I add one rep per day, trying to get to sets of 100.
Burpee Challenge - TThSa - Right now I'm at 3 sets of 30. At my current pace I add 5 reps to each set per week.
Think it would be too much to add the Bring Sally Up Squat Challenge or no? I really like the idea of adding it to the end of my squat sessions. Think I can add it and the Pullup Challenge or is that too much?
Posted on 9/12/17 at 7:21 am to lsu777
man, frick Sally
I've done that and it fricking hurts
I've done that and it fricking hurts
Posted on 9/12/17 at 8:51 am to FootballNostradamus
Replace your as many reps as possible set on squats with the bring sally up challenge and you should be fine there.
I think you will find adding the pull-up challenge also but you will prolly have to take it slower than I programmed above.
The key is going to be recovery. You are going to need atleast 6 hours preferably 8 hours of sleep every night. If you need help I suggest lgi night train to help you sleep.
Also you will need to make sure you are eating atleast 1g of protein per pound of body weight but prolly need to be closer to 1.5g per.
As far as supplements to help recovery, mega dosed glutamine and mega dosed creatine mono helps a lot. As does citriline malate, creatinol o phosphate and beta alanine all help pretty good too. But I would only use these if you are feeling run down.
I think you will find adding the pull-up challenge also but you will prolly have to take it slower than I programmed above.
The key is going to be recovery. You are going to need atleast 6 hours preferably 8 hours of sleep every night. If you need help I suggest lgi night train to help you sleep.
Also you will need to make sure you are eating atleast 1g of protein per pound of body weight but prolly need to be closer to 1.5g per.
As far as supplements to help recovery, mega dosed glutamine and mega dosed creatine mono helps a lot. As does citriline malate, creatinol o phosphate and beta alanine all help pretty good too. But I would only use these if you are feeling run down.
Posted on 9/12/17 at 9:55 am to lsu777
I am doing 531 BBB, where could I put sally. I figure I could add her to the BBB for squats, where would be another good day? Below is the core of my week.
Monday
Bench
BBB - OHP
Tuesday
Squat
BBB - Deadlift
Wednesday
OHP
BBB - Bench
Friday
Deadlift
BBB - Squat (Sally here)
Monday
Bench
BBB - OHP
Tuesday
Squat
BBB - Deadlift
Wednesday
OHP
BBB - Bench
Friday
Deadlift
BBB - Squat (Sally here)
Posted on 9/12/17 at 10:16 am to lsu777
quote:
Bring Sally Up Squat challenge
We do Sally on a regular basis in my bootcamp class, in a rotation, pushups, lunges, plankups, squats(body weight only, plie' and regular) It's a fun way to mix up our regular classes.
Posted on 9/12/17 at 10:27 am to DarthRebel
replace deadlift BBB with the sally squats. THe paused squats are killer for the lower back, in fact its what makes the challenge hard at all. Hell I have seen people say its harder with 135 than squats 225 x 50. Its all about the pause at the bottom, even if you are like me and very comfortable at the bottom and can relax your quads, the pressure on your lower back is crazy if you really concentrate and keep your chest out.
Posted on 9/12/17 at 1:28 pm to lsu777
I like these....I will try to incorporate all 3 into regular rotation.
Posted on 9/12/17 at 8:36 pm to lsu777
quote:
Challenge 1- Bring Sally Up Squat challenge
Created by Rich Froning who doesn't have lactic acid buildup.
It's roughly 30 squats in 3:30 with most of the time sitting in an arse-to-grass squat.
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