The 6-Week Sexy Challenge – Bret Contreras Inspired Strength Test

Beta Testers Needed To Help Develop Something Awesome & Important (via Bret Contreras)

Who’s Crazy?

I need some beta testers…

About a year ago, my friend Bret Contreras (you may know him) threw down what he called “The Sexy Challenge” – the results of which give you your SEXY NUMBER. (Very Rog Law

My original plan was to take a number of my competitive Olympic lifters, have them do this, then iterate it with some changes designed specifically for those of us who are dedicated strength athletes (like increasing the weights, and maybe swapping some exercises).

Unfortunately, life got in the way – if you know me personally, you’ll know it was a heavy time – but… them days are gone and I’m excited to push this forward. Seems like a fun thing to do.

GOAL:

To develop a few baseline tests for strength athletes that you can use to gauge your progress without always reverting to your 1rm.⁽¹⁾

We have our White Belt Standards at Weightlifting Academy for beginners, but it gets tougher when dealing with people who are more advanced.

Also… I just find stuff like this fun!!

THE CHALLENGE

(Either yourself, or some of your lifters if you’re a coach, or both)

Max reps on with bodyweight on:

• Front Squat


• Romanian Deadlift


• Hip Thrust


• Chin ups


• Incline Bench (women use 50% of bodyweight on this exercise)

Finish this within ONE hour.

He has more rules here, but that’s the gist of it.

If you’re a member of Weightlifting Academy, then I’ll be able to work with you directly in our betta group.

BETA TESTER AWESOMENESS

I’d like to see you attempt this 5 times over the course of (max) 3 weeks. This way we can average your results and get a Sexy Number that is more representative. Your first one is interesting on its own, but one data point is hardly conclusive of your sex appeal

THEN

We will make a massive change to the program, dramatically increasing the loads on the bar – especially for the lower body. And repeat. (Doing 5 attempts over 3 weeks)

So, this is a 6 week challenge that can honestly function as a huge part of your workouts – the workout itself is brutal.

It can also be tacked right on top of any of our Nemesis-based programs. (YES, you can Olympic lift right along side this and squat too)

Here’s Bret’s original video.

ARE YOU CRAZY ENOUGH???

I know damned well that some of you are

Hit me up below if you want in.

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footnotes

1. The one-rep-max is a statistical anomaly. It CANNOT be your only – nor true – measure of progress. Even if it DID tell you what you wanted to know – how strong you are on a lift – it won’t tell you how comprehensively strong you are as an athlete. Not to mention, many of the most important measures of strength don’t lend themselves to one rep maxes very well – like the Romanian deadlift or chin ups or single leg anything.

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