[John M Berardi]

This week, Dan John and Chris Shugart published an article over at T-nation offering 3 "performance challenges" designed to test your "grit."

Here's that article if you want to check it out...

In the end, the guys lay out the idea behind these sorts of challenges. Basically, they say, from time to time your regular training program needs a kick in the pants. You need an extra special challenge. Something to work toward.

And after the challenge, you realize how nice and easy that regular workout program really was. And how you'll need to step it up a notch if you want to really see some progress.

In my opinion, there's another great reason for tackling these sorts of performance challenges. You see, most non-athletes spend a large part of the year thinking about body composition goals (6-pack anyone?). And while this is just fine, it's really nice, for a change, to go after something less, well, vain. To go after something performance oriented.

The 1000 lb Club
To this end, a while back, I posted on the 1000 lb club. It's where you add up the total of your bench press, squat, and power clean. And if those three lifts are greater than 1000 lbs, you're in the club. My results: 1065 lbs at a body weight of 181 lbs. Note: obviously this is a benchmark for the guys. For the ladies, we've got a 500 lb club.

Well, tonite, in the same workout, I tackled two of the challenges from the article linked to above: the deadlift challenge and the push-up challenge. Here are the rules.

The 30 Minute, 315 lb Deadlift Challenge
It's simple. You've got 30 minutes. In that time, deadlift 315 lbs as many times as you can. With perfect form. Don't get sloppy here. Not if you like your spine anyway. To give you some perspective, Dan John's 61 year old brother did 60 reps in 30 minutes. His strategy? Do 2 reps every minute for the full 30 minutes.

Tonite, I did 92 reps. I started out doing 2 reps every minute. Feeling good, and wanting not to tie a 61 year old man, I stepped it up to 3 reps every minute. At around set 20, determined to get ahead of the "old dude", I bumped it up to 4 reps every minute. In the end, the average was just over 3 reps per minute

Here's a picture of me about 10 sets in, still smiling.

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Then, around set 20 things started to fall apart.

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But I made it to the end. Although my hands have had better days.

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For the guys, see how you can do relative to my performance. For the ladies, choose 185 lbs and do the same.

The Push-Up Challenge
With the push-up challenge, you start standing. Then you hop down and do 1 push-up. Then you stand back up. Hop down again and do 2 push-ups. Then you stand back up. Hop down again and do 3 push-ups. Then you stand back up. Continue until you get to set #10, 10 push-ups.

This is done for time. So you start the clock when you begin. And stop it upon standing up after your set of 10 push-ups. Apparently, a "studly" time is under 2 minutes. Tonite, I did it in 1 minute and 50 seconds.

Again, for the guys, see how you can do relative to my performance. For the ladies, you can go off your knees for now.

Of course, for all of you reading, if you're not yet ready for any one of these challenges, WORK UP TO THEM. Choose a weight you think you can handle. Or take more time to do the challenges.

Either way, here's the secret. If you keep challenging yourself in these interesting ways, you'll be more motivated than ever to push yourself every time you work out. And with more motivation, both your physique and your performance will improve.

So, what are you waiting for? Let's see your numbers!

[Telle]

185lbs... 30 min... you're ON!! :)

[John M Berardi]

Awesome, anyone else throwing their hat into the ring? 1000 lbs club, 500 lbs club, dead lift 315 challenge, dead lift 185 challenge, or push-up challenge? Regardless of which you choose, get in there and see what you're made of.

[Impaler]

Originally Posted by John M Berardi

Awesome, anyone else throwing their hat into the ring? 1000 lbs club, 500 lbs club, dead lift 315 challenge, dead lift 185 challenge, or push-up challenge? Regardless of which you choose, get in there and see what you're made of.

I'm in! I'll post my push-up challenge time tomorrow.

And the time is: 1:42. Doing this with sore pecs was a baaaad idea.

[Georgie Fear]

I'm in for the pushup challenge, but I'm going to to them on my feet, like the guys. I'll post my time tomorrow!

Georgie Fear

[treelizard]

I also want to do the pushup challenge, with the man push-up version. But I already had to do 36 pushups today. Tomorrow it is!

[mbellema]

Originally Posted by Impaler

I'm in! I'll post my push-up challenge time tomorrow.

And the time is: 1:42. Doing this with sore pecs was a baaaad idea.

1:51 here and with sore pecs as well (pushing my hands together to wash them in the sink is painful)...

this sounds easier than it is...like most here, i was blasting through the first 7 to 8 sets then I hit a wall...

[ddelnano]

i knew i couldn't get into 1000lb club so i tried for 750lb and at a bw of 135 at like 9-10% body fat got...305 lb squat 150 powerclean and 200 bench..even tho i didnt make it i was surprised i got 150 on power clean and i thought my squat would be higher.

[Kathie K]

HOLY!! My boyfriend and I did the push-up challenge last night.

His results were ok, clocking in at 1:28:76 although I must say he was sucking wind at the end.... got to work on that I think if his cardio were better, he might actually have come quite close to that 1 minute mark.

I, on the other hand, clocked in at 2:05:19. My triceps caved on round 7. On positive side, I did full push-ups into round 6 before having to drop to my knees and I wasn't feeling too out of breath at the end.

I'll definitely incorporate this challenge into my workouts cause I gotta get well below that 2 minute mark, even if I am just a girl

Think I'll give the deadlift challenge a go next, although it definitely won't be at 185 lbs. I'll find a "max" doable weight for me and take it from there.

Love these challenges.

[AnyBody]

Originally Posted by John M Berardi

So, what are you waiting for? Let's see your numbers!

Who's waiting ?

I took your Push Up Challenge today (since I won't be joining the women's "500 Club" anytime soon !)

Got me huffing and puffing but I have a accurate time : 3min 15 sec.

You said it early on:

"...here's the secret.

If you keep challenging yourself in these interesting ways, you'll be more motivated than ever to push yourself every time you work out.

And with more motivation, both your physique and your performance will improve."

Today was UpperBody for our group and this little test got me fired up... I had a fantastic workout!

So, one more measure to add to my "initial start points."

I'll be looking to improve this time considerably!

/ AnyBody