Last week we had a little bragging rights competition at work. Lifts were bodyweight bench and squat, half bodyweight curls and standing MP, and chins. Highest number of reps for each exercise got a 1, second highest 2, etc. Person with the lowest number at the end wins.
I’m in charge of setting things up for our next competition, and I wanted to mix things up a little. Just for a frame of reference, the winning numbers on each exercise were SQ:35, BN:23, MP:33, CU:22, PU: 23. There was a pretty close competition - squats were the only thing where one guy got blown out of the water.
Since it’s at work, there are a couple older guys with bad knees, backs, etc. We kept deadlift off the first round for that reason, but the squats still scared a few off. My new idea is to have 8 exercises over two days, and you can drop/not do your worst two performances. My first thought was (1x is the bodyweight multiplier):
Day 1: Bench(1x), Leg Press(2x), Dips, Squats(1.5x)
Day 2: Military Press(0.5x), Pullups, Deadlift(1.5x)
I want to get an old man friendly version of the deadlift on day two, but I’m not sure what to do. I thought of a different leg press variant (maybe a higher % bodyweight than the first day, and with legs in a different position to work different muscles)
Any advice/input?