I have created these challenges to try and encourage more of the female members of Tribesports to try and build a strong, healthy (and aesthetic) body using weightlifting.
If you want to sculpt a body simillar to the fitness model in the challenge picture, it is time to wake up and realise that religious cardio is not the answer. You need to lift weights and build that shape.
To complete the challenge, you need to be able to:
• Squat 125% of your bodyweight.
• Deadlift 150% of your bodyweight.
• Bench press 100% of your bodyweight.
• Be able to perform at least 5 chin ups and 8 full dips.
Lady Lifter level 4 Challenge rules
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Claire R Squat 75kg -done, 1RM = 105kg
Deadlift 90kg - progressing slowly 1RM = 80kg
Bench press 60kg - this bit will take a while, 1RM = 40 (can actually do 3 at 40kg, but can't move a 45kg let alone a 60kg)
5 chin ups - done
8 full dips - done last night :-D
Adrian K created the Lady Lifter level 4 Challenge
encouraged this.
Why not ask for some advice from other Challenge takers, or read some of the Challenge guides first?
OK, I'll keep working at it!
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Hi Claire, looks like you are doing great. Like you I'm a long way from 100% BW bench (NB I also weigh c. 60kgs). Well done on your 8 dips, I'm not there yet. Your 1RM on the squat is amazing!
Heather J • • Encourage
Thanks. I've had a foot stress fracture and under doctors instructions to not do any standing up weights for 6 weeks. My foots now ok and the changes to my training show. I now have a bench press of 50kg, and can do 18 dips in a row, but my dead lift is still 80kg, and squat is now struggling to get above 90kg. Hopefully I'll be back to full lower body strength soon.
Claire R • • Encourage
Heather J encouraged this.
Well done on the bench - my 1RM is officially 45.5 but yesterday's 41 x 5 predicts a 1RM of 48 so I'll see how I get on at my next 1RM re-test. 50kg is awesome. And 18 dips, my oh my! I can do 3! You might enjoy the support of a few of us at the Chins, Pull Ups and Dips virtual training group, here http://tribesports.com/topics/chin-ups-pull-ups-and-dips-virtual-training-group?s=1 Hope the stress fracture mends well and quickly.
Heather J • • Encourage