The Fitness Records 2009

BossArky

Welcome to the Boards.ie Fitness Records 2009!

Entries in the records tables are at the discretion of the judges and moderators. Tables will be updated pending availability of moderator time. This will be approximately once a week.

At the end of the 2009 the top 5 posters in each category will be moved to the Hall of Fame. The challenges will be reviewed and tweaked as required, and the tables reset. This will keep the challenges fresh and leader board competitive. People can train to break in to the top few, whilst the ones at the top will have to keep training hard to stay there.

Abuse or ridicule of posters will not be tolerated.

To submit an entry in any of the challenges you must reply to this thread detailing the challenge, time (if required), bodyweight (if required) and video evidence (if required). Your post will be reviewed and tables updated if the attempt is deemed legitimate. Read the rules for the specific challenge beforehand.

Good luck!


Disclaimer: Participation in these challenges is at your own risk. Always consult a doctor before exercising. Injuries or death resulting from these challenges is your responsibility. Boards.ie, the moderators, or posters on this forum cannot be held responsible for anything that happens to you. DO NOT attempt to take on any of these challenges without proper training and preparation.

BossArky

PowerLifting

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General PowerLifting Rules

• Judges = Hanley & kevpants. Backup = moderators if disputes arise
• Lifts can be done on the same day or separate days
• Your powerlifting total = max squat, bench and deadlift added together
• Video evidence required for all lifts
• Rankings will be by WILKS using this calculator: http://www.wimwam.nl/wilkscalculator.htm
• WILKS allows male and female lifts to be compared, as well as same sex / different bodyweight lifts
• Ideally the 3 lifts will be done within ~1 month of each other so you are roughly the same weight
• Bodyweight must be stated for purpose of Wilks calculation
• If lifts are done on different days, average bodyweight is used as Wilks calculation basis
• Lifts must be done raw, other than equipment noted below
• Using a one rep max calculator to extrapolate a one rep max is not allowed. You must lift the weight, not calculate it!
• The weight you post, even if it's for a set of 5, is the weight you use for the your 1 rep max.

Squat - Rules

• Equipment allowed; chalk, belt, wrist wraps, knee sleeves
• You must display control over the weight at the top before starting (ie no stepping about or big lean forward)
• Go down until you break parallel
• You must stand up and demonstrate control before going back to the rack (ie no getting to the top and falling back into the rack).
• Combined male & female table
• Example of a "good" squat; http://www.youtube.com/watch?v=zuQPi1g-z-g

Bench Press - Rules

• Equipment allowed; chalk, belt, wrist wraps, elbow sleeves
• Take the bar out of the rack to arms length
• Lower the bar until it touches your chest and then reverse it
• ABSOLUTELY NO BOUNCING or touches from a spotters
• Ass and shoulders must stay in contact with the ground at all times
• Bar must return to arms length and be under the control of the lifter before replacing it in the rack (ie you can't press it into the rack)
• Combined male & female table
• Example of a "good" bench; http://www.youtube.com/watch?v=73-1huSv7s4

Deadlift - Rules

• Equipment allowed; chalk, belt, wrist wraps, elbow sleeves, knee sleeves, NO STRAPS connecting you to the bar
• Dip, grip and rip
• No hitching (ie getting the bar to just above your knees, resting it there and shaking back and forward to get it to lockout)
• Knees must be fully locked at the top
• Hips must be fully locked (think glutes through, don't just lean back from your lower back)
• Shoulders must be in a normal standing position (rounded forward not allowed)
• Bar must be returned to the ground under relative control (ie no dropping)
• Sumo or conventional is allowed, trap bar is not.
• Combined male & female
• Example of a "good" deadlift; http://www.youtube.com/watch?v=kvhNIYP_xEk

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PowerLifting Total – Male & Female Combined
Name|Sex|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Wilks Rating
Hanley|M|610|N/A|106.00|365.6400
kevpants|M|585|link|107.50|346.7880
podge57|M|500|link|094.00|312.5000
Liam Henners257|M|455|N/A|115.00|264.4004
Parsley|M|375|N/A|083.00|250.3125
BossArky|M|360|N/A|079.16|247.3560
cardio,shoot me|M|360|N/A|092.00|227.3399

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Squat – Male & Female Combined
Name|Sex|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Wilks Rating
Hanley|M|220|link|101.00|133.3640
kevpants|M|215|link|107.50|127.4520
g'em|F|115|link|075.00|109.3190
podge57|M|172.5|link|094.00|107.8125
DM-BM|M|150|link|079.00|103.2300
Liam Henners257|M|170|link|114.00|099.0080
bigstar|M|112.5|link|070.00|084.3074
Malteaser!|F|75|link|062.00|081.5325
BossArky|M|115|link|079.00|079.1430
cardio,shoot me|M|120|link|092.00|075.7800
Parsley|M|100|link|083.00|066.7500

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Bench Press – Male & Female Combined
Name|Sex|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Wilks Rating
Bryankav|M|130|link|077.00|090.9870
Hanley|M|140|link|106.00|083.3840
kevpants|M|130|link|107.50|077.0640
d-gal|M|115|link|088.00|074.2780
jayoo|M|110|link|089.00|070.6310
Parsley|M|105|link|083.00|070.0874
brutusthebarber|M|100|link|077.00|069.9900
Liam Henners257|M|115|link|114.00|066.9760
BossArky|M|95|link|079.00|065.3790
Beau|M|100|link|094.50|062.3500
podge57|M|97.5|link|094.00|060.9375
cardio,shoot me|M|75|link|092.00|047.3625
Green Athene|F|35|link|051.00|044.2890

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Deadlift – Male & Female Combined
Name|Sex|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Wilks Rating
VIS VIRES|M|230|link|084.00|152.4440
Hanley|M|250|link|106.00|148.9000
podge57|M|230|link|094.00|143.7500
kevpants|M|240|link|107.50|142.2720
Michael Cravez|M|210|link|090.00|134.0640
g'em|F|135|link|074.00|129.4200
jayoo|M|200|link|090.00|127.6799
Parsley|M|170|link|083.00|113.4750
brutusthebarber|M|150|link|077.00|104.9850
cardio,shoot me|M|165|link|092.00|104.1974
BossArky|M|150|link|079.50|102.8100
Beau|M|160|link|094.50|099.7600
Liam Henners257|M|170|link|115.00|098.7869
Baldie|M|120|link|084.60|079.2120
Green Athene|F|61|link|051.00|077.1894

BossArky

Olympic Lifting

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General Olympic Lifting Rules

• Judges = g’em & wasabi. Backup = moderators if disputes arise
• Just belts and straps allowed
• Video evidence required
• Overhead movements (snatch/ jerk): no pressing allowed. Lift should finish with elbows locked and arms straight.
• 'Power' indicates hips above parallel, full lift should see hips below.
• Muscle up =/= good lift (@ judges' discretion)
• 2 lift total
• Rankings by SINCLAIR using this calculator http://www.qwa.org/Liftstats/calculate.asp
• Separate male & female tables
• To submit a total you will need to submit an entry in each of the individual Olympic lifts (snatch and clean & jerk) below
• Average bodyweight taken for SINCLAIR calculations
• Ideally the 2 lifts will have been done within ~1 month of each other so you are roughly the same weight

Olympic Lifting Total – Male
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Sinclair Rating
Hanley|190|comp@Hercs|106.00|206.5760
Poster B|691|link|099.00|000.0000
Poster C|540|link|049.00|000.0000



Olympic Lifting Total – Female
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Sinclair Rating
g'em|122|tbc|074.30|138.3650
Poster B|691|link|099.00|000.0000
Poster C|540|link|049.00|000.0000

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Snatch – Male
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Sinclair Rating
Hanley|80|comp@Hercs|106.00|086.9790
itsallaboutheL|60|link|095.00|067.9710
Poster C|540|link|049.00|000.0000



Snatch – Female
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Sinclair Rating
g'em|56|link (@1:30)|073.90|063.6800
Poster B|691|link|099.00|000.0000
Poster C|540|link|049.00|000.0000

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Clean & Jerk – Male
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Sinclair Rating
Hanley|110|comp@Hercs|106.00|119.5960
Dead Ed|85|link|082.00|103.0740
Poster C|540|link|049.00|000.0000



Clean & Jerk – Female
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Sinclair Rating
g'em|67|tbc|074.30|075.9870
Poster B|691|link|099.00|000.0000
Poster C|540|link|049.00|000.0000

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Power Clean – Male
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Sinclair Rating
Hanley|120|link|097.00|137.7980
Michael Cravez|100|link|090.00|115.9540
Beau|100|link|094.50|113.5320




Power Clean – Female
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)|Sinclair Rating
Poster A|150|link|099.00|000.0000
Poster B|691|link|099.00|000.0000
Poster C|540|link|049.00|000.0000

BossArky

Other Weight Training

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20 rep Squat - Rules

• Rank by absolute weight lifted
• Bodyweight noted
• Separate male and female table

20 rep Squat - Men
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)
Hanley|140|link|106
Poster B |691|link|99
Poster C |540|link|49



20 rep Squat - Women
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)
Poster A|150|link|99
Poster B |691|link|99
Poster C |540|link|49

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Overhead Press - Rules

• Can be push press
• Rank by absolute weight lifted
• Bodyweight noted
• Separate male and female table

Overhead Press - Men
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)
jayoo|90|link|089
Liam Henners257|80|link|114
BossArky|65|link|080



Overhead Press - Women
Name|Weight Lifted (kg)|Video Evidence|Bodyweight (kg)
Malteaser|030|link|062
Poster B|691|link|099
Poster C|540|link|049

BossArky

Bodyweight Challenges

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Push ups - Rules

• Max in 1 min
• Video evidence required
• Separate male & female table
• Crossfit standard press ups
• Men to do full push up
• Women can do either full push ups, or pushup on knees – see example video below. i.e. There will be 2 tables for women
• One bodyweight category per sex
• Example video: http://www.youtube.com/watch?v=gAa-x7aevns

Push ups - Men
Name|Reps|Video Evidence|Bodyweight (kg)
Bryankav|73|link|077.00
BossArky|45|link|076.00
Hanley|41|link|106.00
kevpants|40|link|107.50



Push ups (Full) - Women
Name|Reps|Video Evidence|Bodyweight (kg)
Poster A|150|youtube link|99
Poster B |691|youtube link|99
Poster C |540|youtube link|49


Push ups (On Knees) - Women
Name|Reps|Video Evidence|Bodyweight (kg)
Poster A|150|youtube link|99
Poster B |691|youtube link|99
Poster C |540|youtube link|49

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Pull ups - Rules

• Separate male & female table
• Video evidence required
• One category for all bodyweight
• Max in 1 min
• Palms must face away (i.e no chins ups)
• Chin must clear the bar on the way up
• Arms must be fully extended at the beginning
• Each rep must begin from a “dead hang” (i.e. arms fully extended)
• No kipping (i.e. no crossfit style kipping pullups)
• Both feet and head must be visible in video i.e. no standing on chairs!
• Example video: http://www.youtube.com/watch?v=mE8q_fiKjRA

Pull ups - Men
Name|Reps|Video Evidence|Bodyweight (kg)
Bryankav|21|link (@1:13)|77
Michael Cravez|18|link|90
BossArky|13|link|77
Poster C |540|youtube link|49


Pull ups - Women
Name|Reps|Video Evidence|Bodyweight (kg)
Poster A|150|youtube link|99
Poster B |691|youtube link|99
Poster C |540|youtube link|49

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Burpees - Rules

• Separate male & female table
• Video evidence required
• One category for all bodyweight
• Max in 1 min
• Correct form = start standing up straight, squat down and kick back into press up position, then jump back up, arms over head, with back straight and eyes forward. Rep does not count if you jump with a hunched back. You must be vertical when jumping.
• Example video: http://www.youtube.com/watch?v=c_Dq_NCzj8M

Burpees - Men
Name|Reps|Video Evidence|Bodyweight (kg)
Poster A|150|youtube link|99
Poster B |691|youtube link|99
Poster C |540|youtube link|49


Burpees - Women
Name|Reps|Video Evidence|Bodyweight (kg)
Poster A|150|youtube link|99
Poster B |691|youtube link|99
Poster C |540|youtube link|49

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Dips - Rules

• Separate male & female table
• Video evidence required
• One category for all bodyweight
• Max in 1 min
• Upper arm go to at least parallel for a rep to count (for both men and women)
• Men to do full dips
• Women to do tricep dips on a bench (with legs straight)
• Example video (men): http://www.youtube.com/watch?v=DQBuoEhz4_U&NR=1
• Example video (women): http://www.youtube.com/watch?v=9gnolzD1TWM

Dips - Men
Name|Reps|Video Evidence|Bodyweight (kg)
Michael Cravez|25|youtube link|90
Poster B |691|youtube link|99
Poster C |540|youtube link|49


Dips - Women
Name|Reps|Video Evidence|Bodyweight (kg)
Poster A|150|youtube link|99
Poster B |691|youtube link|99
Poster C |540|youtube link|49

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Turkish Get-Up - Rules

• Separate male & female table
• Video evidence required
• Men use 10kg, women 5kg
• One category for all bodyweight
• Max in 2 mins
• Alternate arms after each rep (1 rep = up and down)
• Example video: http://www.youtube.com/watch?v=0vhJza-2xiI

Turkish Get-Up “How to”:

• Lie on the floor, in a supine position (i.e. face up), next to a 10kg (men) / 5kg (women) dumbbell.
• Use both hands to press vertical – directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the dumbbell.
• Place your foot flat on the ground close to your buttocks (same side as your working arm).
• Allow the weight to drift slightly forward, then push off your posted foot and sit up. It is acceptable to allow your free arm to assist slightly in sitting up.
• From sitting, slowly move to the kneeling position. This can be done a number of ways. The main thing is to move slowly, keeping your working arm perpendicular to the ground and to finish in well supported, 3-point kneeling position
• Slowly straighten your torso, then stand straight up
• Now that the first half of the Turkish Get Up is over, simply reverse the steps until you have reached your starting point

Turkish Get Up – Men (10kg dumbbell)
Name|Reps|Video Evidence|Bodyweight (kg)
Dead Ed|24|link|80
Poster B |691|youtube link|99
Poster C |540|youtube link|49



Turkish Get Up – Women (5kg dumbbell)
Name|Reps|Video Evidence|Bodyweight (kg)
Poster A |545|youtube link|59
Poster B |691|youtube link|99
Poster C |540|youtube link|49

BossArky

Running / Rowing / Triathlon

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The ~100m Sprint - Rules

• Sprint from one goal post to the other on a football pitch. It will be roughly 100m
• Must be a “full size” football pitch, not an astro turf 5 a side pitch
• Obviously football pitch lengths vary slightly from place to place, … this is for fun
• Camera man/woman should stand around the half way dugout to get best view

The ~100m Sprint - Men
Name|Time|Video Evidence|Bodyweight (kg)
Poster A|150|youtube link|99kg
Poster B |691|youtube link|99kg
Poster C |540|youtube link|49kg


The ~100m Sprint - Women
Name|Time|Video Evidence|Bodyweight (kg)
Poster A|150|youtube link|99kg
Poster B |691|youtube link|99kg
Poster C |540|youtube link|49kg

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Running (treadmill or outdoor)

1 km run - Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg



1 km run - Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

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2 km run - Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg


2 km run - Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

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3 km run - Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg


3 km run - Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

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Rowing (in the gym)

500m row - Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg


500m row - Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

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2km row - Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg


2km row - Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

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5km row - Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg


5km row - Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

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Medium to Long Distance Running & Triathlon

The “Athletics / Running / Triathlon” forum maintains a list for the following:

Running

• 5 km
• 5 Mile
• 10 km
• 10 Mile
• Half Marathon
• Marathon

Triathlon

• Sprint Triathlon
• Oly Triathlon
• Half IronMan
• IronMan

To submit a time please go here. The rest of the times can be submitted in this thread.

BossArky

Crossfit Style Workouts

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If anyone wants to attempt the CrossFit workouts they're more than welcome to come out to CrossFit Ireland and have their times signed off by CrossFit Coaches. Contact on boards.ie = Colm_OReilly


Crossfit - Cindy
Do as many rounds as possible in 20 Minutes:

• 1 round = 5 Pull Ups, 10 Push Ups, 15 Bodyweight Squats
• Kipping Pull Ups are allowed. Learn to do a kipping pull up here: http://www.youtube.com/watch?v=tAZaHzd6qAY
• Replace pull ups with 1/2 bodyweight bent over barbell rows for men or 1/3 bodyweight bent over barbell rows for women who cannot perform full range of motion pull ups
• Specify workout type when submitting time: "hard" or "easy"
• Hard = full or kipping pull ups / full push ups for men and women
• Easy = bent over barbell row / full push ups for men, push ups on knees for women
• Example video of "hard" version (actually the guy in this video should have his palms away. You must do pull ups - palms away, not chin ups - palms in): http://www.youtube.com/watch?v=vszJgyv3dKk

Cross Fit - Cindy (Hard) – Men
Name|Rounds|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49


Cross Fit - Cindy (Hard) - Women
Name|Rounds|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49



Cross Fit - Cindy (Easy) – Men
Name|Rounds|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49


Cross Fit - Cindy (Easy) - Women
Name|Rounds|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|9
Poster C |5:40|49

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Crossfit – Fran
Complete the following as quickly as possible:

• 21 Pull Ups, 21 Thrusters, 15 Pull Ups, 15 Thrusters, 9 Pull Ups, 9 Thrusters
• Harder version = Men use 45kg for thrusters, women use 30kg
• Easier version = Men use 30kg for thrusters, women use 15kg
• Kipping Pull Ups are allowed. Learn to do a kipping pull up here: http://www.youtube.com/watch?v=tAZaHzd6qAY
• Use a barbell for the thrusters, not two dumbbells
• Hard = full or kipping pull ups / thruster weight 45kg for men or 30kg for women
• Easy = bent over barbell row / thruster weight 30kg for men or 15kg for women
• Example video of "hard" version: http://www.youtube.com/watch?v=IVBgKB4Gnsw

Cross Fit - Fran (Hard) – Men [45kg thrusters, full pull ups]
Name|Time|Video Evidence|Bodyweight (kg)
Transform|3:34|link|90
Poster B |6:21|link|99
Poster C |5:40|link|49


Cross Fit - Fran (Hard) - Women [30kg thrusters, full pull ups]
Name|Time|Video Evidence|Bodyweight (kg)
Poster A|1:50|link|19
Poster B |6:21|link|99
Poster C |5:40|link|49



Cross Fit - Fran (Easy) – Men [30kg thrusters, ½ bodyweight bent over barbell rows]
Name|Time|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49


Cross Fit - Fran (Easy) - Women [15kg thrusters, 1/3 bodyweight bent over barbell rows]
Name|Time|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49

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Crossfit – Amy
Complete 5 rounds of the following as quickly as possible:

• 1 round = 5 60Kg Push Jerks, 10 Pull Ups, 15 Double Unders
• The full version above is deemed “hard”. There are two scaled down versions (see below).
• All pull ups can be performed as kipping pull ups
• "Easy" - 20Kg Push Jerks, Jumping Pull Ups, 45 Single Unders (this was what we gave the girls at the Invitational.
• "Medium" - 40Kg Push Jerks, Band Assisted Pull Ups, 45 Single Unders.
• Push Jerk video example: http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv
• Double Unders video example: http://media.crossfit.com/cf-video/CrossFit_DoubleUnders2.mov

Cross Fit - Amy (Hard) – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49


Cross Fit - Amy (Hard) - Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49



Cross Fit - Amy (Medium) – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49


Cross Fit - Amy (Medium) - Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49



Cross Fit - Amy (Easy) – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49


Cross Fit - Amy (Easy) - Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19
Poster B |6:21|99
Poster C |5:40|49

BossArky

General Fitness Challenges

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These general fitness challenges are for fun. Video evidence is not required.

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Challenge #1: Submit time taken for 5 rounds:

• 1 round = 15 rep deadlift (100% bodyweight, 50% bodyweight for women), 25 press-ups, 10 chin-ups (see note below)

Note: Replace chin ups with 1/2 bodyweight bent over barbell rows for men or 1/3 bodyweight bent over barbell rows for women who cannot perform full range of motion chin ups. Specify workout type when submitting time.

Challenge #1 (Hard) – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg


Challenge #1 (Hard) – Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg


Challenge #1 (Easy) – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg


Challenge #1 (Easy) – Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

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Challenge #2: Submit time taken for 7 rounds. This can be done in one spot with no equipment:

• 20 press ups
• 20 bodyweight squats (i.e. no weights)
• 20 crunches

Challenge #2 – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg



Challenge #2 – Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

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Challenge #3: Aim for 35-45 mins

• 100 chin ups (see note below)
• run 1km (aim to keep under 5 mins)
• 100 press ups (knees for the ladies)
• run 1km
• 100 sit ups
• run 1km
• 100 bodyweight squats (i.e. no added weight)
• run final 1km

Note: Replace pull ups with 1/2 bodyweight bent over barbell rows for men or 1/3 bodyweight bent over barbell rows for women who cannot perform full range of motion chin ups. Specify workout type when submitting time (i.e hard = full work out, easy = scaled down).


Challenge #3 (Hard) – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg


Challenge #3 (Hard) – Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg


Challenge #3 (Easy) – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg



Challenge #3 (Easy) – Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

---

Challenge #4: The Transform Special: 5 rounds. Aim for ~42 mins

• Run 1km (aim to keep under 5 mins)
• 20 ab wheel rollouts (use a barbell for this)
• 30 inverted rows (use smith machine or place a bar in a rack)
• 40 press ups (perform with hands on a pair of dumbbells)
• 50 bodyweight squats (i.e. no added weight)

Challenge #4 – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg



Challenge #4 – Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

---

Challenge #5: Aim for fastest time

• 3k run
• 50 press ups
• 50 sit ups

Challenge #5 – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg



Challenge #5 – Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

---

Challenge #6: Aim for fastest time

• 5km bike
• 20 bodyweight jump squats (i.e. bodyweight squat followed by a jump into the air with arms extended overhead)
• 20 triceps dips (on a bench, window sill, road side curb, etc)

Challenge #6 – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg



Challenge #6 – Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

---

Challenge #7: Aim for fastest time

• 2km on a rower
• 3km on the treadmill
• 5km on the bike

Challenge #7 – Men
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg



Challenge #7 – Women
Name|Time|Bodyweight (kg)
Poster A|1:50|19kg
Poster B |6:21|99kg
Poster C |5:40|49kg

Hanley

Ok may as well get this rolling...

PL
Bodyweight 106kg;
Squat (200kg) http://www.youtube.com/watch?v=zuQPi1g-z-g
Bench (140kg) http://www.youtube.com/watch?v=mkR_Dr67CEY
Deadlift (250kg) http://www.youtube.com/watch?v=6JZflp0H5_A

Wilks points - 351.4

20 rep squat (140kg) http://www.youtube.com/watch?v=VvFi2Rwsyyw

OL
Bodyweight - 106kg
Power Snatch - 80kg
Power Clean and Jerk - 110kg

Sinclair Points - 206

Both done at the Hercs club champs Dec 2008, but I don't have vids. So if they'e not fair game them I'll try some lifts and see what I can do.

kevpants

Hanley wrote: »

Ok may as well get this rolling...

PL
Bodyweight 106kg;
Squat (200kg) http://www.youtube.com/watch?v=zuQPi1g-z-g
Bench (140kg) http://www.youtube.com/watch?v=mkR_Dr67CEY
Deadlift (250kg) http://www.youtube.com/watch?v=6JZflp0H5_A

Wilks points - 351.4

20 rep squat (140kg) http://www.youtube.com/watch?v=VvFi2Rwsyyw

I'm a judge now?

Great. Time to abuse some power!

I suppose I can give you those Hanley. This time.

Malteaser!

Squat
Bodyweight: 62kg
Lift: 75kg http://www.youtube.com/watch?v=vABCSoNSI_w

Wilks points - 81.5325

Hanley

Malteaser! wrote: »

Squat
Bodyweight: 62kg
Lift: 75kg http://www.youtube.com/watch?v=vABCSoNSI_w

Wilks points - 81.5325

Good lift in my book.

kevpants

Malteaser! wrote: »

Squat
Bodyweight: 62kg
Lift: 75kg http://www.youtube.com/watch?v=vABCSoNSI_w

Wilks points - 81.5325

Yip. Good lift.

BossArky

Hanley wrote: »

Ok may as well get this rolling...

PL
Bodyweight 106kg;
Squat (200kg) http://www.youtube.com/watch?v=zuQPi1g-z-g
Bench (140kg) http://www.youtube.com/watch?v=mkR_Dr67CEY
Deadlift (250kg) http://www.youtube.com/watch?v=6JZflp0H5_A

Wilks points - 351.4

20 rep squat (140kg) http://www.youtube.com/watch?v=VvFi2Rwsyyw

OL
Bodyweight - 106kg
Power Snatch - 80kg
Power Clean and Jerk - 110kg

Sinclair Points - 206

Both done at the Hercs club champs Dec 2008, but I don't have vids. So if they'e not fair game them I'll try some lifts and see what I can do.

Edit - I have added in the 3 powerlifting ones and the 20 rep squat.

g'em can judge the oly stuff next week.

BossArky

Malteaser! wrote: »

Squat
Bodyweight: 62kg
Lift: 75kg http://www.youtube.com/watch?v=vABCSoNSI_w

Wilks points - 81.5325

Added. First person in the tables

BossArky

Here are my submissions to start with. Judge me.

Bench: 90kg @bw 76kg: http://www.youtube.com/watch?v=L0YvND8Qg-w

Pull Ups: 13 reps in <1 minute at bw 77kg: http://www.youtube.com/watch?v=mE8q_fiKjRA

Squat & Deadlift coming next week once I check each max.

Hanley

BossArky wrote: »

Here are my submissions to start with. Judge me.

Bench: 90kg @bw 76kg: http://www.youtube.com/watch?v=L0YvND8Qg-w

Pull Ups: 13 reps in <1 minute at bw 77kg: http://www.youtube.com/watch?v=mE8q_fiKjRA

Squat & Deadlift coming next week once I check each max.

Bench:


Pull Ups (if my opinion counts!):

g'em

Hanley wrote: »

OL
Bodyweight - 106kg
Power Snatch - 80kg
Power Clean and Jerk - 110kg

Sinclair Points - 206

Both done at the Hercs club champs Dec 2008, but I don't have vids.

If they were white-lighted at the Hercs' Champs that's good enough for me

g'em

Mine:

No video evidence (yet) but these were all done @ the Elieko Women's Weightlifting Grand Prix, Austria, May 2009 @ 74.3kg bodyweight

Total: 122kg
Sinclair: 138.4

Snatch: 55kg
Clean & Jerk: 67kg

kevpants

g'em wrote: »

Mine:

No video evidence (yet) but these were all done @ the Elieko Women's Weightlifting Grand Prix, Austria, May 2009 @ 74.3kg bodyweight

Total: 122kg
Sinclair: 138.4

Snatch: 55kg
Clean & Jerk: 67kg

I think history has proven that you can always trust Austrians.... :pac:

BossArky

g'em wrote: »

Mine:

No video evidence (yet) but these were all done @ the Elieko Women's Weightlifting Grand Prix, Austria, May 2009 @ 74.3kg bodyweight

Total: 122kg
Sinclair: 138.4

Snatch: 55kg
Clean & Jerk: 67kg

Added to the list.

Well done at the comp! Edit in the youtube link when you get it.

Hanley wrote: »

OL
Bodyweight - 106kg
Power Snatch - 80kg
Power Clean and Jerk - 110kg

Sinclair Points - 206

Both done at the Hercs club champs Dec 2008, but I don't have vids. So if they'e not fair game them I'll try some lifts and see what I can do.

Added to the list.

Baldie

Can I add in the lifts from my log or will I need video evidence?

Squat: 127.5kg
Bench Press: 82.5kg
Deadlift: 130kg

Wilks score: 226.95

Bodyweight 83kg.

All were completed for 3 sets x 5 reps.

kevpants

Baldie wrote: »

Can I add in the lifts from my log or will I need video evidence?

Squat: 127.5kg
Bench Press: 82.5kg
Deadlift: 130kg

Wilks score: 226.95

Bodyweight 83kg.

All were completed for 3 sets x 5 reps.

I'm sure they're legit but we need vids for the non competition lifts due to form issues. If you hitched the deadlift for example. Not saying you did but the non-vid competition lifts wouldn't have been given if they weren't right and that can be verified by the results online.

Just bring the old camera for your next few sessions.

kevpants

Heres mine for the squat, bench and deadlift and the total.

Squat: 215kg
Bench: 130kg
Deadlift: 240kg

Total: 585kg
BW: 107.5kg
Wliks: 346.788

https://www.youtube.com/watch?v=FedPmFTeXLE

BossArky

Baldie wrote: »

Can I add in the lifts from my log or will I need video evidence?

Need the vids Baldie

kevpants wrote: »

Heres mine

Added.

podge57

heres mine, done in april this year:

Squat: 172.5kg (Wilks 107.81)
Bench: 97.5kg (Wilks 60.93)
Deadlift: 230kg (Wilks 143.75)

Total: 500kg
Wilks: 312.5
BW: 94kg

Theyre all in here somewhere:

https://www.youtube.com/watch?v=mdmzy4q6x1Y

might try some of the other challenges in the next few weeks, would be interesting to see how i fare

Green Athene

This is my 35kg bench press at body weight 51 kg.

I know my form is not perfect one but will get a better attempt next time.
Can you judge it?

http://www.youtube.com/watch?v=7RoIIj_msTI

BossArky

podge57 wrote: »

heres mine, done in april this year:

Added.

Hanley

Green Athene wrote: »

This is my 35kg bench press at body weight 51 kg.

I know my form is not perfect one but will get a better attempt next time.
Can you judge it?

http://www.youtube.com/watch?v=7RoIIj_msTI

Good lift says I. Well done!

Malteaser!

So, clearly taking advantage of the fact that most of the tables are still empty!!

Overhead Press - 30kg @ 62kg bw
Link: http://www.youtube.com/watch?v=-vod7i29Og4

Baldie

kevpants wrote: »

I'm sure they're legit but we need vids for the non competition lifts due to form issues. If you hitched the deadlift for example. Not saying you did but the non-vid competition lifts wouldn't have been given if they weren't right and that can be verified by the results online.

Just bring the old camera for your next few sessions.

Damn!! Twas worth a try. I'll try and get some videos together over the next week or so.

MagicMarker

That wilks calculator is totally discriminating against fat people.

kevpants

MagicMarker wrote: »

That wilks calculator is totally discriminating against fat people.

Just like any calculator, with all those little buttons. Not made with pudgy fingers in mind. Calculators are notoriously racist also.

Hanley

kevpants wrote: »

Just like any calculator, with all those little buttons. Not made with pudgy fingers in mind. Calculators are notoriously racist also.

Hahaha in fairness it does. It's deffo skewed towards lighter people. To be honest tho, I think the middle weights really get the roughest deal on wilks.

Compare lifts for someone who's 95-100kg and one who's 110kg. You might get to add 10kg worth of bodyweight and not even have to add 5kg to your lift for the same wilks score!

BossArky

Green Athene wrote: »

35kg bench press at body weight 51 kg.

added

Malteaser! wrote: »

Overhead Press - 30kg @ 62kg bw

added

MagicMarker

Maybe using lean body mass would be better, instead of total weight? It should work out better for someone like me anyway:D

Hanley

MagicMarker wrote: »

Maybe using lean body mass would be better, instead of total weight? It should work out better for someone like me anyway:D

Mass moves mass. Fat's leverage too!!

Hanley

RE: Pull ups...

For the challenge can the bar be released and then got back onto during the one minute, or as soon as you let go you're gone???

BossArky

Hanley wrote: »

RE: Pull ups...

For the challenge can the bar be released and then got back onto during the one minute, or as soon as you let go you're gone???

I was going by the gladiator trails... where the rules were you had to hold on for the full minute.

MagicMarker

Fat may be leverage when you're trying to push a car but not when lifting weights.

g'em

Squat - done on 14/02/2009

115kg @ 75kg bodyweight, video here, my squat is at 4:02

Wilks: 109.3

kevpants

g'em wrote: »

Squat - done on 14/02/2009

115kg @ 75kg bodyweight, video here, my squat is at 4:02

Wilks: 109.3

3 whites!



That means yes

BossArky

g'em wrote: »

Squat - done on 14/02/2009

115kg @ 75kg bodyweight, video here, my squat is at 4:02

Wilks: 109.3

added

rubadub

Hanley wrote: »

RE: Pull ups...

For the challenge can the bar be released and then got back onto during the one minute, or as soon as you let go you're gone???

BossArky wrote: »

I was going by the gladiator trails... where the rules were you had to hold on for the full minute.

Dunno how "official" these world record rules are.

http://www.recordholders.org/en/list/chinups.html

THE RULES
(If you want to break a record that is published in a record book or governed by an international authorithy, there may be other or additional rules. See here for more information.)

We make a difference between

chin-ups [grab the bar with your palms facing you, (supinated grip)] and
pull-ups [grab the bar with your palms facing away from you (pronated grip)].
In one attempt, you cannot mix both grips. The tables list the "absolute record" (for either chin-ups or pull-ups), but as both exercises can be regarded as different categories, there is a comment about the grip used for the attempt.

1. The chin must be raised above the bar.
2. Each single chin-up must be started from a hanging position, i.e. the arms must be straight in the "down" position.
3. You can dismount as often as you wish.
4. Video documentation must be provided. The camera should be at the height of the bar so that it is possible to decide whether the chin cleared the bar. The full body of the contestant must be visible all the time.
5. The chin must be raised above the bar level, otherwise the chin-up has to be disallowed by the judges.
6. Leg kicks and lower-body movements cannot be used to gain momentum in the exercise.
   
7. Only a straight bar can be used. It must be made of an inflexible matter such as steel, not of a flexible substance such as plastic or tubing. It may be of any diameter.
8. The Bar must be level and the height of the hands must be equal in relation and equal in height to where the chin crosses the bar.
9. The width of the grip can be of the athletes choosing, however hands can not be overlapped.

bigstar

Heres my squat 112.5@70kg bw

wilks- 84.3

https://www.youtube.com/watch?v=WgW3NrgRoVI

itsallaboutheL

g'em wrote: »

Squat - done on 14/02/2009

115kg @ 75kg bodyweight, video here, my squat is at 4:02

Wilks: 109.3

2:mins 35seconds......................... i think i just pissed my pants:P

Hanley

BossArky wrote: »

I was going by the gladiator trails... where the rules were you had to hold on for the full minute.

Fair enough, you da boss(arky)!!

MagicMarker wrote: »

Fat may be leverage when you're trying to push a car but not when lifting weights.

Believe it or not, it really does help. Quite a bit too.

bigstar wrote: »

Heres my squat 112.5@70kg bw

wilks- 84.3

https://www.youtube.com/watch?v=WgW3NrgRoVI

Good lift, no doubt!

BossArky

bigstar wrote: »

Heres my squat 112.5@70kg bw

added

Hanley

41 push ups in a minute; http://www.youtube.com/watch?v=SosK8LsZFSw

BossArky

Hanley wrote: »

41 push ups in a minute; http://www.youtube.com/watch?v=SosK8LsZFSw

added

brutusthebarber

Bench 100@77bw

Deadlift150@77bw

Both lifts done on 28/5/09