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Good to know, thanks for your reply. The total-reps method makes sense.
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Body weight and weight lifting BP challenge interest
- Thread starter Qeth
- Start date
Good to know, thanks for your reply. The total-reps method makes sense.
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Light - 15+ reps
Medium - 7-14 reps
Heavy - 3-6 reps
Very Heavy - 1-2 reps
Goal is to accrue BP. Current BP goal TBD.
Scoring:
100 light reps = 1 BP
50 medium reps = 1 BP
25 heavy reps = 1 BP
15 very heavy reps = 1 BP
Here's my first foray into the beta testing of resistance-exercise Becker Points. I did a squat workout today, consisting of:
Warm-up, light weight
30 jumping jacks
10 lunges/leg
6 overhead squats
6 reverse lunges
6 side lunges
6 thrusters
64 light-weight reps
Squats
Light weight: 15, 10, 10 = 35
Medium weight: 10, 10, 10, 7 = 37
Heavy weight: 4 = 4
Straight-leg Deadlift
Light weight: 10, 10, 10 = 30
Total reps/weight category
Light weight - 129, 1.29 BPs
Medium weight - 37, .74 BPs
Heavy weight - 4 = .16 BPs
Total Points
2.19 BPs
Thanks for bearing with me through the circuitous listing of reps and points, I'm just now learning this system. After my first go with it, I like what we've created. The workout I did was quite taxing, even though lots of it was conducted in the light-weight range, and the 2.19 points, compared to the MYB challenge's points, accurately describes my effort and time investment. I like this system.
What are we thinking for the monthly challenge? 50 Becker Points, like the Move Your Butt challenge, or some other amount?
Medium - 7-14 reps
Heavy - 3-6 reps
Very Heavy - 1-2 reps
Goal is to accrue BP. Current BP goal TBD.
Scoring:
100 light reps = 1 BP
50 medium reps = 1 BP
25 heavy reps = 1 BP
15 very heavy reps = 1 BP
Here's my first foray into the beta testing of resistance-exercise Becker Points. I did a squat workout today, consisting of:
Warm-up, light weight
30 jumping jacks
10 lunges/leg
6 overhead squats
6 reverse lunges
6 side lunges
6 thrusters
64 light-weight reps
Squats
Light weight: 15, 10, 10 = 35
Medium weight: 10, 10, 10, 7 = 37
Heavy weight: 4 = 4
Straight-leg Deadlift
Light weight: 10, 10, 10 = 30
Total reps/weight category
Light weight - 129, 1.29 BPs
Medium weight - 37, .74 BPs
Heavy weight - 4 = .16 BPs
Total Points
2.19 BPs
Thanks for bearing with me through the circuitous listing of reps and points, I'm just now learning this system. After my first go with it, I like what we've created. The workout I did was quite taxing, even though lots of it was conducted in the light-weight range, and the 2.19 points, compared to the MYB challenge's points, accurately describes my effort and time investment. I like this system.
What are we thinking for the monthly challenge? 50 Becker Points, like the Move Your Butt challenge, or some other amount?
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Sure thing, it's a learning experience for all of us.
Not quite sure of the total as of now. I'm currently thinking 50/ month, which is relatively easy to do @ 12.5 points per week with a couple days leftover as a buffer. 12.5/week @ 4 workouts a week is 3.125 points per workout.
Another idea is to have it tiered, level 1 is 50 points, level 2 is 75, level 3 is 100.
I want to balance the goal so that those doing the MYB and the weights challenge won't burn out.
Nothing is set in stone yet, I'd like to hear everyone's thoughts. What would motivate you guys the most?
BTW, glad to see you're healed up enough for a workout.
Not quite sure of the total as of now. I'm currently thinking 50/ month, which is relatively easy to do @ 12.5 points per week with a couple days leftover as a buffer. 12.5/week @ 4 workouts a week is 3.125 points per workout.
Another idea is to have it tiered, level 1 is 50 points, level 2 is 75, level 3 is 100.
I want to balance the goal so that those doing the MYB and the weights challenge won't burn out.
Nothing is set in stone yet, I'd like to hear everyone's thoughts. What would motivate you guys the most?
BTW, glad to see you're healed up enough for a workout.
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50 would be good for me. 100 points in a month between the two makes for a pretty decent workout, I'd think.
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I like this thought process..I would like to do both challenges starting 1 January with three days in the weight room and the other three doing aerobic stuff like swimming, biking (when the wx is better) and power walking or hiking and still one full rest day. If "success" in either challenge required 6 days to succeed then it would not work.
It sounds like your current plan will work for me (challenging but within reach) and I'm anxious to start for real!!
Happy New Year and thank you for all the work you are putting into this!
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Pumped! Did a little extra in the weight room just now and got 5.77 BP's - my most in a single workout since I started tracking this.
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Thanks! I was needing some rest. Now for a slow return to upper-body exercising and a forward charge into leg training and cardio.
I like your idea of having tiers; perhaps we could use the same system in the MYB challenge, too. What will work for me, and keep me motivated, is your suggested tier system. Like Col Defender, a 50/50 month works well for me right now.
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Let's add a fourth BPW (Becker Points, Weights) category of 25 points for the lifting novices or those who want to do the challenge but have been away from lifting/resistance exercise for a while. 50 points may seem like a lot for those who can't do more than 5 or 10 push-ups in a row.
For example, let's assume Randy wants to start lifting and use the BPW challenge as his motivator, just like many of used the MYB challenge as a cardio motivator. Randy has limited time, can't get to the gym, and can't do many more than 10 push-ups in a row. He's started walking to fulfill the 50 MYB points, and he wants to add strength training, but all he knows to do are push-ups, crunches, and body weight squats.
No problem! Randy could do push-ups and crunches three times each week and alternate with body weight squats and flutter kicks on the other three days, yet reserve one day each week for rest and recovery. Randy could do the exercises before or after walking his 2 MYB miles. Assuming he can only do 15 push-ups the first set, which would go towards 'light' points, we'll give Randy a routine like:
Mon/Weds/Fri
Push-ups - 4 sets of 10 reps
Crunches - 4 sets of 15 reps
The first push-up set's worth .10 points and the successive sets, due to their increased relative difficulty, are worth .60 points. The crunches are worth a total of .6 points, bringing Randy's daily points to 1.3 points and the weekly total to 3.9. The leg days would look like this:
Tues/Thurs/Sat
Body weight squats - 4 sets of 15 reps
Flutter kicks - 4 sets of 15 reps
Each exercise would yield a total of .6 points, making the daily total 1.2 and the weekly leg total 3.6.
Randy's weekly total BPW is 7.5. When multiplied by four weeks, the total is 30 points, which falls into the novice category quite nicely, all while doing a resistance exercise program that takes maybe 15-20 minutes per day, max. Very feasible for those who either don't have gym or weights access or who don't have the training age to accomplish 50 points.
For example, let's assume Randy wants to start lifting and use the BPW challenge as his motivator, just like many of used the MYB challenge as a cardio motivator. Randy has limited time, can't get to the gym, and can't do many more than 10 push-ups in a row. He's started walking to fulfill the 50 MYB points, and he wants to add strength training, but all he knows to do are push-ups, crunches, and body weight squats.
No problem! Randy could do push-ups and crunches three times each week and alternate with body weight squats and flutter kicks on the other three days, yet reserve one day each week for rest and recovery. Randy could do the exercises before or after walking his 2 MYB miles. Assuming he can only do 15 push-ups the first set, which would go towards 'light' points, we'll give Randy a routine like:
Mon/Weds/Fri
Push-ups - 4 sets of 10 reps
Crunches - 4 sets of 15 reps
The first push-up set's worth .10 points and the successive sets, due to their increased relative difficulty, are worth .60 points. The crunches are worth a total of .6 points, bringing Randy's daily points to 1.3 points and the weekly total to 3.9. The leg days would look like this:
Tues/Thurs/Sat
Body weight squats - 4 sets of 15 reps
Flutter kicks - 4 sets of 15 reps
Each exercise would yield a total of .6 points, making the daily total 1.2 and the weekly leg total 3.6.
Randy's weekly total BPW is 7.5. When multiplied by four weeks, the total is 30 points, which falls into the novice category quite nicely, all while doing a resistance exercise program that takes maybe 15-20 minutes per day, max. Very feasible for those who either don't have gym or weights access or who don't have the training age to accomplish 50 points.
Last edited:
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Actually, if Randy can't do more than 10 in a row of pushups, that would put it in the middle category for him, which would net him nearly a full BP for 4 sets, and 1 if he can just get another set done. That's the point behind ranking it by reps. It's automatically adjustable by strength. More, if he's only doing a short workout, that's something that can be done pretty much every day, as a warmup for running, or just to wake up in the morning. There are plenty of other body-weight exercises that can be done as well to add on more points and work out more muscles in one's body.
I'm a running novice, and I spent a lot of time getting to 50. Had to take breaks and get back into it. I don't like the idea of having a challenge that's easy to get done for 15-20 minutes a day. The whole point here is to push ourselves and maintain motivation for doing the workout. I'm of the opinion that 50 is doable for anyone no matter what their familiarity with weight lifting or access to a gym. It's going to be hard, but it shouldn't be easy.
I'm a running novice, and I spent a lot of time getting to 50. Had to take breaks and get back into it. I don't like the idea of having a challenge that's easy to get done for 15-20 minutes a day. The whole point here is to push ourselves and maintain motivation for doing the workout. I'm of the opinion that 50 is doable for anyone no matter what their familiarity with weight lifting or access to a gym. It's going to be hard, but it shouldn't be easy.
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Agreed, but in the hypothetical scenario, Randy could do 15 reps for the first set, if he were going to failure, so the first push-up set would fall into the 'light weight' category, due to his ability. The next three sets count as 'medium weight' category because, after the first set, Randy no longer can do 15 push-ups. Of course, if Randy consistently does the push-ups, he'll quickly add reps, and what was once difficult will become easier. That's the beauty of this system we've developed - it adjusts to the individual's strength level, and we're each rewarded for improving our strength and endurance.
I hear what you're saying, Crimson, about wanting to keep the lifting challenging, but I believe that 25 points for some people will be sufficiently challenging without being unnecessarily daunting. That's the idea behind Qeth's suggestion of tiered points, and I'm thinking a fourth, lower total would behoove some Becker subforum members.
Thus far, Crimsonfalcon is against having a 25 BP tier, and I'm for it. What do others think?
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Here are my day's points accrued when testing my military press max so I can calculate this month's military pressing workouts.
Light - 15+ reps, 100/1BP
Medium - 7-14 reps 50/1BP
Heavy - 3-6 reps 25/1 BP
Very Heavy - 1-2 reps 15/1 BP
68 light reps - .68
6 medium - .12
1 heavy - .04
3 very heavy - .60
Total - 1.44 BPW
This is a very low number, but I was only warming up then finding my 1-rep max for one exercise. Full workouts will accrue more points. The more I use this point system, the more I like it. The 'very heavy' category does, indeed, receive more points than other categories, but I'm finding I rarely if ever lift with that loading intensity, so I continue to feel the point allotment is fitting.
Light - 15+ reps, 100/1BP
Medium - 7-14 reps 50/1BP
Heavy - 3-6 reps 25/1 BP
Very Heavy - 1-2 reps 15/1 BP
68 light reps - .68
6 medium - .12
1 heavy - .04
3 very heavy - .60
Total - 1.44 BPW
This is a very low number, but I was only warming up then finding my 1-rep max for one exercise. Full workouts will accrue more points. The more I use this point system, the more I like it. The 'very heavy' category does, indeed, receive more points than other categories, but I'm finding I rarely if ever lift with that loading intensity, so I continue to feel the point allotment is fitting.
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I'm with Crimson on this one. I think the minimum should be 50, and anything over as gravy. Anything below that would be in the novice category anyway by default. There were those that didn't meet the 50 MYB, but many still kept going and added to their numbers even though they knew they would not make the numbers in time. Their month's end number could be their minimum goal for the next month.
Agreed, I think that most people in the challenge will be in the same category. I think the occasional crossfit WOD or powerlifting routine will pop in, but for the most part I think we'll be seeing light, a lot of mid, and heavies.
On the 31st, I'll create the thread to give everyone a heads up. If you guys have any final tips for the novice, let me know and I can put that in the first post.
My tip for the novice:
Quick and easy 1 BP warmup/ cooldown.
15 pushups
15 crunches
15 body weight squats
15 pushups
15 crunches
15 body weight squats
10 jumping jacks
1 BP, assuming they're all light reps.
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Stepped it up a notch. And it HURT. 400 mid reps for 8 BSP, and 600 light reps for another 6. 14 total BSP today. Dunno if I can keep up this level of intensity, but was good to get back into it after the holidays.
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The people have spoken! 50 minimum points, it is. Also, that was great warm-up advice for a quick-and-easy BP, Qeth :thumbup:
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Question before we start tomorrow..will you want us to report our results daily, weekly, or does it matter??
Just wondering.
Just wondering.