Body weight and weight lifting BP challenge interest

Yesterday workout. Example

Flat bench medium weight 3sets if 10 = 30 medium reps
Seated dumbbell curls medium 3 sets 10 = 30 medium reps
Shrugs medium weight 3 sets of 12 = 36 medium reps
Weighted abs inclinen 3 sets 12 = 36 medium reps

Arnold press medium 3 sets 10 = 30 medium reps
Tricep dips medium 3 sets 12 = 36
Knees to elbow 3 sets 12=36
Dumbbell shrugs 3 sets of 12= 36
Incline abs twist 3 sets of 20 = 60

Back rows 3 sets if 12 = 36
Squats 3 sets 10 = 30
Machine shrugs 3 sets of 12=36
Medicine ball crunches 3 sets of 12 = 36

468/50=9.68 does that look right.
 
CowboyStyle said:
Yesterday workout. Example

Flat bench medium weight 3sets if 10 = 30 medium reps
Seated dumbbell curls medium 3 sets 10 = 30 medium reps
Shrugs medium weight 3 sets of 12 = 36 medium reps
Weighted abs inclinen 3 sets 12 = 36 medium reps

Arnold press medium 3 sets 10 = 30 medium reps
Tricep dips medium 3 sets 12 = 36
Knees to elbow 3 sets 12=36
Dumbbell shrugs 3 sets of 12= 36
Incline abs twist 3 sets of 20 = 60

Back rows 3 sets if 12 = 36
Squats 3 sets 10 = 30
Machine shrugs 3 sets of 12=36
Medicine ball crunches 3 sets of 12 = 36

468/50=9.68 does that look right.
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The incline abs twist are a light set (you were able to do 20, light set is anything you can do 15+). You have 408 medium reps, and 60 light reps.

408/ 50= 8.16
60/100= 0.6

for a total of 8.76
 
In addition to seeing who wants in on the challenge this January 1, this thread will also be an open beta for those who want to put their workouts and points down. This will give me a rough number for the point goal for us for the month of January.
 
Well, tonight I did 6 sets of 10-12 on bench, 10 sets of 10 shoulders, 12 sets of 10 biceps, and a bunch of abs and dips, which together I'll count as 1 BSP. Also a set of 25 pullups, which I'm not sure how to count. I guess since I can do 25 in a row now, it counts as a light set, so thats .25 BSP. So that's 280 medium reps = 5.6 BSP + 1 BSP for light stuff + .25 for pullups. Call it 6.85 BSP for my workout.

Yesterday I did .7 BSP for pushups and .6 BSP for situps, along with 2 running BP.
 
You guys make me feel like a slob. .. haha

I havent worked out in almost a decade, but having a hyperactive thyroid has its benefits I suppose.

in high school I had a fairly high weight to bench ratio.
 
From yesterday:

Qeth said:
Combo (1-2, 1-2-1, 1-2 roundhouse, etc) for 20 seconds, 10 seconds rest. Repeat 8 times, for a total of 4 minutes. After 4 minutes, one minute rest, and then repeat the 20 on 10 off with another combo, again for 4 minutes. Rinse and repeat until 6 4-minute sets are done. Counting each completed combo as 1 rep, I end up with 656 reps.
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If we're doing the 200 combo (1 combo is 1 rep) per point, then yesterday I did 3.28 in the course of around 30 minutes.

Today, I did a quick 18 minute kettlebell circuit:

320 light reps divided between snatches, cleans and presses, swings, deadlifts, lunges, etc.

light reps 320/100=3.2 points for 18 minutes of work.
 
I'm in, just trying to figure out how to score my regular circuit.. I do a weight station for 60 seconds then rest for 30 then do steps for 60 seconds...etc. Do the steps count at all or only weight stations? Thanks for keeping the motivation going and expanding on the move your butt thread... strength in numbers :)
 
LeeBower said:
I'm in, just trying to figure out how to score my regular circuit.. I do a weight station for 60 seconds then rest for 30 then do steps for 60 seconds...etc. Do the steps count at all or only weight stations? Thanks for keeping the motivation going and expanding on the move your butt thread... strength in numbers :)
Click to expand...

Count your reps per station if it's weights or body weight exercises. For things like steppers, ellipticals, treadmills, rowing machines, etc, those are more appropriately placed in the MYB thread, as they do distance.

You can take note of both weights and distance in your workout (like Crimson did) and place the results in their respective threads.

Here's an example, if I did this circuit:

Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

Total distance is 3200 meters, or 3.2 km (just a tad under 2 miles, for just a tad under 2 BP) which would go to the MYB thread.

Total weights done is 211 light reps (assuming all light reps, too lazy to do more than one type of category) for 2.11 BP, which would go into the lifting thread.

That reminds me, can we come up with a snazzy name for the lifting thread?
 
Well, technically if you're doing body weight exercises you're still moving your butt. If you're doing weights, you're moving iron. And if you're using a BK2, you're moving steel.
 
Reason I like to partake in these threads is because

julian.gif
 
Qeth said:
Count your reps per station if it's weights or body weight exercises. For things like steppers, ellipticals, treadmills, rowing machines, etc, those are more appropriately placed in the MYB thread, as they do distance.

You can take note of both weights and distance in your workout (like Crimson did) and place the results in their respective threads.

Here's an example, if I did this circuit:

Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

Total distance is 3200 meters, or 3.2 km (just a tad under 2 miles, for just a tad under 2 BP) which would go to the MYB thread.

Total weights done is 211 light reps (assuming all light reps, too lazy to do more than one type of category) for 2.11 BP, which would go into the lifting thread.

That reminds me, can we come up with a snazzy name for the lifting thread?
Click to expand...

Sounds good man, I will log tomorrows workout to get a feeling for keeping track.
 
Today
3 sets of 10 incline flys
3 sets 12 strict pull ups
3 sets 12 weighted abs
3 sets 12 shrugs

3 sets of 10 shoulder press
3 sets 12 weighted dips
3 sets 12 barbell shrugs

3 sets 12 back row
3 set 10 dead lift
3 set 12 bar shrugs
3 set 12 leg lift

378/50=7.56
 
Looks like 7-8 BSP per workout seems to be pretty normal for us. I'm still gonna be doing cardio every other day, so I'm thinking something like a 70-80 point monthly goal should be pretty reasonable (that's 10 workouts over the course of a month, leaving aside days for cardio and life intrusions).
 
80 points over 4 weeks
20 points per week
3 workouts per week @ 7-8 points puts it at 21-24 points a week.

Totally doable!

Looks like a good rate is at least 1 point per 10 minutes. I'll try a longer circuit tonight and see if the conversion holds.

Crimson and Cowboy, how much time did you guys spend on your workouts?
 
Qeth said:
80 points over 4 weeks
20 points per week
3 workouts per week @ 7-8 points puts it at 21-24 points a week.

Totally doable!

Looks like a good rate is at least 1 point per 10 minutes. I'll try a longer circuit tonight and see if the conversion holds.

Crimson and Cowboy, how much time did you guys spend on your workouts?
Click to expand...


Most workouts are done in 45-50 min longest rest is 30 sec between intervals. I do at least 4-5 times a week.
 
Warmup:
20 pushups
40 rows
20 squats
20 shoulder presses
20 crunches
20 swings

140 light reps, 1.4 points.

On to the main workout, 2RM with kettlebells.

Renegade Row
Dean Clean
Jerk
Snatch
1 Arm Swing
Pistol Squat

2 reps per side (total of 4 reps per move). Repeat for total of 5 sets.

4 reps x 6 exercises x 5 sets = 120
120/5=24 points

Um, point system looks a little skewed there...
 
Looking at the scoring:

100 light = 50 medium= 25 heavy= 5 max

The drop was too much. 12 maximal = 1 point would have given me 10 points. Still on the high side, 15=1 would drop the points to 8 points.

Thoughts?
 
My workouts are always 1.5-2 hours. I don't really care about max sets because I think they're generally a bad idea. And honestly, working up to a max set isn't as hard as just doing a normal workout, in my experience. I've been in favor of not giving extra points for maxing from the beginning. I'd be tempted to just say, remove the max entirely. You get 2 BSP tops for working up to a max. Max sets in my opinion are solely for diagnostics and measuring contests. I'm not aware of any real fitness benefit, and as such, I don't feel they should be included or encouraged. Just my opinion, and y'all can do what you want. I will be doing no max sets, however.
 
Some physical benefits of doing max intensity exercises, like clapping push-ups, high box jumps, all-out sprints, or heavy singles at lifts, are:
- triggers ALL muscle fibers, including fast-twitch muscle fibers. These are the largest and strongest parts of a muscle, and triggering them induces greater muscle mass growth, greater maximal strength gains, and burns more energy.
- if continued through time, max/all-out-effort/sprint reps trigger hypothalmus growth in the brain, which is positively correlated to improved memory.

There are plenty of reasons to carefully do max effort exercising. However, it appears the point system we have is currently skewed. However, a question -

Qeth, when doing your low-rep workout, were you using weights you could only truly get 1 or 2 reps with, or were you doing heavy work with few reps, but not actually lifting at least 90% of your max? That's the kicker. The max weight rep range has certain benefits and also presents certain challenges and potential dangers. There's a big difference even between a lift of four reps at, say, 85% of one's max, and one rep at 95%.

I'm all for un-skewing the point system, but I felt it necessary to point out the max rep range is intended for truly maximal lifting, which is a style of lifting that not all people do.
 
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