July 2014 Weights and Fitness Thread

LeeBower

LeeBower

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Aug 25, 2005
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Qeth said:
As an offshoot to the MYB (Move Your Butt) challenge, some of us in the general fitness thread came up with a BP challenge for those of us who do body weight and weight lifting exercises.

Goal is to accrue 50 Becker Strength Points (BSP) in during the contest month. I propose, as alternate goals, the following:

50 points--Standard
100 points--Advanced
200 points--Professional
300 points--Spartan!

Scoring:

200 heavy punching bag combos = 1BSP
100 light reps = 1 BSP
50 medium reps = 1 BSP
25 heavy reps = 1 BSP
15 very heavy reps = 1 BSP

Definitions:

Heavy punching bag combos: a set of at least 2 moves (ex jab and straight, jab roundhouse kick, etc) done sequentially.
Light rep: a rep that can be done 15+ times without resting. Most body weight exercises will fall into this category.
Medium rep: a rep that can be done up to 14 times, with reps 12-14 being challenging, and 15 near impossible without assistance.
Heavy rep: a rep that can be done 6 times, with reps 4-6 being very challenging, and 7 near impossible without assistance.
Very heavy: a rep that can be done twice, rep 3 impossible without assistance.

in other words

Light - 15+ reps
Medium - 7-14 reps
Heavy - 3-6 reps
Very Heavy - 1-2 reps

Post workout, tally up everything and see how many points you have. Tally everything DAY OF only; nothing done another day counts.

Example 1:

Back/ bicep routine
Back exercise 1: medium weight, 8 reps per set, 3 sets = 24 reps
Back exercise 2: medium weight, 8 reps per set, 3 sets = 24 reps
Back exercise 3: medium weight, 8 reps per set, 3 sets = 24 reps
Back exercise 4: medium weight, 8 reps per set, 3 sets = 24 reps

Bicep exercise 1:medium weight, 8 reps per set, 3 sets = 24 reps
Bicep exercise 1:medium weight, 8 reps per set, 3 sets = 24 reps
Bicep exercise 1:medium weight, 8 reps per set, 3 sets = 24 reps

Total 168 medium points

(168 medium points)/50 = 3.36 BP

Example 2:

Chest/tricep/lat routine:

Pullups: 10 reps per set (probably medium reps for most)
Bench press: medium weight, 10 reps per set.
Dips: light weight, 30 reps per set

Repeat for 10 sets

200 medium reps/50 = 4 BSP
300 light reps/100 = 3 BSP
Total = 7 BSP.

This challenge is IN ADDITION to the MYB challenge.

Points do NOT cross over, the challenges are SEPARATE challenges.

As with the MYB challenge, it would be a good idea to post the total points to date at the end of your post.

This challenge will last the month of June.

Good luck and stay safe!
Click to expand...

Time for July's thread..
 
Starting off the month... still trying to get a new routine going.

64 heavy reps this morning.. curls and bench press. 2.5 to start off the month.
 
72 heavy reps.. I am so sore after almost a year of doing 12 rep sets on machines, lol..

2.8 + 2.5 = 5.3 ttd


LeeBower said:
Starting off the month... still trying to get a new routine going.

64 heavy reps this morning.. curls and bench press. 2.5 to start off the month.
Click to expand...
 
LeeBower said:
72 heavy reps.. I am so sore after almost a year of doing 12 rep sets on machines, lol..
Click to expand...

Welcome to lifting zee heavy weights! :D I think you're going to enjoy the change. Do a mix of light-rep lifting and heavy-rep to let your body adjust to these new demands.
 
I'm on the board for July :thumbup:

Light - 110 = 1.1
Medium - 41 = 0.82
Very heavy - 2 = 0.13

Current total BSPs: 2.05
 
A brief workout:

light - 178 = 1.78
medium - 15 = 0.30
heavy - 8 = 0.32
very heavy - 2 = 0.13

Current total BSPs: 4.58
 
Is anyone else lifting this month? Not that I wouldn't trade a week of lifting for a week of vacationing ;) Today's lifting involved:

light - 231 = 2.31
medium - 17 = 0.34
heavy - 11 = 0.44
very heavy - 4 = 0.26

Current total BPs: 7.93
 
Trout Tamer said:
Welcome to lifting zee heavy weights! :D I think you're going to enjoy the change. Do a mix of light-rep lifting and heavy-rep to let your body adjust to these new demands.
Click to expand...

thanks man, I do need to add a few light weight station in, I am not used to being so sore, lol.. Added in some deadlift reps this morning, one of my favorite lifts, but I haven't done it in forever.. sore all over now :)

88 total heavy barbell lifts,
4 sets of 4 deadlift,
4 sets of 6 and 2 sets of 4 squats,
4 sets of 6 and 4 sets of 4 bench press.

3.5 + 5.3 = 8.8 ttd
 
tjswarbrick said:
330 light reps.

5.4 + 3.3 = 8.7 BSPs to date.
Click to expand...

Kept it up over the break - just didn't have internet access out in the country.

190 light reps 7/4;
330 light reps 7/5;
190 light reps 7/6;
330 light reps this AM.

8.7 + 1.9 + 3.3 + 1.9 + 3.3 = 19.1 BSP's so far for July.
 
LeeBower said:
thanks man, I do need to add a few light weight station in, I am not used to being so sore, lol.. Added in some deadlift reps this morning, one of my favorite lifts, but I haven't done it in forever.. sore all over now :)

88 total heavy barbell lifts,
4 sets of 4 deadlift,
4 sets of 6 and 2 sets of 4 squats,
4 sets of 6 and 4 sets of 4 bench press.

3.5 + 5.3 = 8.8 ttd
Click to expand...

I love the deadlift, it's one of my favorite lifts too. Your barbell program is great! I've found having a barbell day such as yours is complemented by a day of single-joint lifts, like biceps curls, leg extensions, leg curls, calf raises, and lateral raises. That way, each joint's supporting muscles get strengthened as well as the compound motion - synergy of lifting.
 
Here are yesterday's numbers; I'll update later tonight when I've done this day's lifting.

light - 205 = 2.05
medium - 99 = 1.98
heavy - 4 = 0.16

Current total BSPs: 12.12
 
tjswarbrick said:
Kept it up over the break - just didn't have internet access out in the country.

190 light reps 7/4;
330 light reps 7/5;
190 light reps 7/6;
330 light reps this AM.

8.7 + 1.9 + 3.3 + 1.9 + 3.3 = 19.1 BSP's so far for July.
Click to expand...

Took a rest break yesterday.

345 light reps this morning.
19.1 + 3.4 = 22.5 BSPs TTD.
 
Did a x-fit/cardio mma workout yesterday. Translates to 240 light reps, 1000 heavy bag combos, and 60 medium reps. I think that's 2.4 + 5 + 1.2 = 8.6 BSP.
 
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