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I don't wanna say it, because i'm worried people will throw their backs out and blame me....but..... Dead-lift! It's one of the main compounds we haven't done.
1 and a half times your body weight, high rep challenge???!!?!?! Focusing on form. Sloppiness + dead-lift is a really bad mix.
So if you're 180 you're DL'ing 270.
or maybe just bodyweight....
*Edit* maybe another squat challenge would be better
I havent put DLs up because not everyone on here does them. and as you said its one of those exercises where you can really hurt yourself by pushing too hard.
i apologize for not putting any challenges up. ive been so busy with work i havent thought about it much. if someone else wants to take over posting them up for a few weeks go for it! maybe whoever wins the weekly challenge gets to post the next weeks one.
How many weeks has the challenges been going on for? I say we start over at the beginning and do it all again in the same order. We can compare previous results with ourselves to judge personal improvement while still competing to better our "ranks" on all the lifts.....
Next one will be week 10.. im down! Good sugggestion berz.
First challenge was pullups, any variation.
"Wednesday Oct. 26 to Nov. 2nd"
Challenge: CHIN UP'S reverse grip as many as you can in a row
rules: do as many Chin Up's as you can in a row without stopping.
do not use any cheating motion to help like kicking or swinging your legs.
must go to 95% or better extension.
why?: chin up's and pull ups are a fantastic way to work your upper back and arms. variations can hit everything from thickening your mid back to outer back to adding a width to your lats. shoulders and arms also come into heavy play. it is an even exercise because whether you are 135lbs and weak or 250lbs and strong, you're moving your own body weight doing a fundamental movement.
Post up your body weight, and number of years training along with your result for comparison too
this is strictly for fun, so use your own honor and dont cheat."