I wanted to keep the Valeria Times rolling in so post your updates here since the original thread is closed. This is also the place to ask questions or comments about the challenge. Good luck with it.
I have compiled the names and times off all the people that performed a full Valeria workout from the article discussions thread and I am posting them here, if you see any errors let me know and/or correct it yourself. I would love to see some new times posted and/or people coming back to beat their old times. They are in the same order they were posted, not in a rank or anything like that.
Tim Henriques BW 198
Bench: 275 x 21 (4, 4, 5, 4, 4)
Pull-ups: bw + 50 (13, 8)
Deads: 405 (8, 7, 6)
Curls: 135 (8, 7, 6)
Time: 14:36
Angel spit BW 165
bench press - 170 lbs x 21 - too easy!
dead lift - 295 lbs x 21 - didnt pace well so the last few were brutal.
pull ups - bw + 45/25 lbs x 10/11 - disappointed.
ez bar curl - 80 lbs x 21 - kinda on the easy side.
@ 16:32
Rhino Jockey no BW
Bench Press - 185 x 21 (Felt pretty easy. Did it in one set)
Deadlifts - 315 x 21 (Forgot lifting straps so used mixed grip which always feels weird to me. This was the toughest part of it for me)
Pullups - BW x 21 (Broke it up into 3 sets of 7. I can normally do 15-20 pullups straiht but not after all the deadlifts…lol)
EZ-Bar Curls - 90 x 21 (Got a bit challenging towards the end)
Finished in just under 10 minutes which included setting up the bars as I went along with the workout, not before.
Mmgalb727
Bench (.5BW) = 85 lbs (1 straight set of 21)
Conventional Deadlift (BW) = 170 lbs… accidentally used 175 =D (15 reps, then 6 reps)
Pullups (+5-10 lbs… not sure exact weight of chain) (2 reps, then the rest were shitty singles) <— SO HARD!
Curls (.3BW) = 50 lbs (10 reps, then 7 reps, then 4 reps)
total time: 12:15
HillKingBill
Not too hard of a challange to go under 10mins on elite level (should be called advanced :P). Body weight 70kg when did this. Bench/deadlift/curls with one set and pull ups with 3x7 becouse if you do max pull ups and miss the 21 mark you are fucked since you wont recover too fast 
wit h3x7 its enough if u take 15sec pause between. 7.12 final time.
Toby-W
Did the Good level this morning:
Body weight: 180
Bench: 148.5 (didn’t realise I had uneven weghts on each side of the bar) 21 reps
Deadlift: 275 - 3 x 7
Chins 180 - 7 4 4 4 2
Curls 71.5 - 21 reps
Time 10.49
Numbers may seem odd as i multiplied up from kg for the American benefit.
P. Bellefeuille
I am 180 lbs so i’ll use these weight:
Bench Press: 180
Deadlift: 315
Pullups: 22.5
EZ curl: 90
Time: 19:30 (dropped weight on some lifts)
Kinghandle
Just did the Very Good test:
I’m 155lbs ( 5’5):
DC: 155: 116 + 15
Pull Ups: 155+22.5lbs: 110 + 16 + 15
Deadlift: 275lbs: 17 + 15 + 15 + 14
Curl: 83lbs: 37
In 17min and 7sec
Bald Eagle
one month away from 44
5-9 and 215#
bench - 275
set one - 9
set two - 5
set three - 4
set four - 3
time was at 3:24
took some time to change the bar out and hit some feel sets - next time i will do these prior to starting
deadlift - 405
set one - 9
set two - 7
set three - 5
time was at 12:45
pulls ups with 45#
took total of seven sets - time was at 19:50 when done
Curls with 125#
took 3 sets - time at end was 24:30
Boatguy
33yo, 6’ 205.
Bench-205 x 8, 7, 6,
Pullup-25 x 10, 7, 4,
Deadlift-315 x 5, 5, 6, 5,
EZ Curl-110 x 8, 7, 6.
Time - 13:45. Heart rate - average was 152, peaked at 178.
Bosch
27yo, 5’11, 185.
Bench, 187 x 11, 10.
Deadlift, 325 x 5, 5, 5, 4, 2.
Pull-up, 25 x 7, 5, 5, 4.
Straight bar curl, 94 x 7, 7, 7.
Time, 16:40.
RyanRC187
I tried this workout yesterday using “Elite Weights” as a percentage of my bodyweight as I’m 180lbs.
-225 for Bench
-365, 315, and finally 275 for Deads - Clearly my weakness.
-45 for Pullups
-105 for curls
I unfortunately had to hit the gym immediately after waking and had no time for breakfast while also in a carb depleted state, but turned in a respectable time at a few seconds under 14 minutes.
Smupaytoplay
6’2", 195, 38 YO
Level 2 attempt
BP - 195X7, 195X7, 195X7…3:30
Pullups - bw+25X7, bw+25X7, bw+25X7…7:24
DL - 340X14 (singles)…failed to finish
EZ curls - 100X5, 100X5, 100X5, 100X6…26:24
NFSC
I’m 27, 5’11.5", and weigh 190lbs.
Weights:
Bench - 155lbs
Deads - 285lbs
Chins - BW
Curls - 80lbs (rounded up to the closest 10lbs)
The hardest thing was simply not being that strong. I was never very winded except with the deads.
Reps with Bench were 3-4 per set. With Deads 4-6 per set. Chins I did 7 sets of 3 reps. Curls ~7 per set.
Took 24:19
BiggerRob
Just did this test:
Body weight = 247#
Height = 6 foot 2 inches
Age = 27
Workout:
Bench Press = 225# x 21 reps
Weighted Pull ups = BW+25# x 21 reps
Deadlifts = 365# x 21 reps
EZ curls =110# x 21 reps
Total Time = 13:00 Flat
Fairbairn
Bench press @ 100kg no problem - but next time should keep the reps lower per set.
Deadlift @ 160kg getting more difficult - this was where my lack of conditioning started to slow me down. This was more cardio than strength. (No straps also challenged my grip a bit…)
Pullups + 25 lbs - BITCH. I had to complete the last 10 reps or so as singles. I don’t think my chin was fully clearing the bar either.
Alas, 30 minutes was up before I could finish all the pullups.
Still I soldiered on and finished up the pullups. Then on to EZ curls with 50kg. These were more like swinging supinated cleans with bad form. 
Finished up in 40 minutes 40 seconds.
SRT6
I’m at 185 lbs at a consistent 6% bf and consider myself a relatively well-rounded strength athlete. I gave this a shot today at the “Very Good” level, I didn’t go the body weight route, I used the max values. Here are my numbers.
225 lb Benchpress x 21 reps
365 lb Deadlift x 21 reps
(Under 7 minutes at this point)
Weighted Pullups, 25 lbs, x 21 reps
(7:00 - 11:45)
110 lb EZ Curl x 21 reps
(11:45 - 17:59)
TIME: 17:59; disappointing time, it was a very challenging test
Phydeaux
I tried it tonight. When I first looked at it I thought the good level would be a breeze. Boy was I wrong.
I’m 37, weigh 170, and started w/ the absolute #s on Good.
Bench - 185x5,5,5,4,2 Not too bad, although I’ve hit 10 reps before so I know I’ve lost some strength here.
DL - 315x3, 255x11,7 Started with the absolute and quickly realized I wouldn’t make the 30min so I switched to the relative #s.
pullups - BWx8,5,3,3,2 Ugh. Disappointing since I can do 11 reps.
curls - 85x0, 70x11,10 I guess I was tired from the pullups. Used a barbell.
Time - 46:52. Failed. This included warmup sets for bench & DL, loading/unloading weights, & switching stations.
Scipio
I tried it this AM @ Golds…16:20 and that was with DLs at 245lbs. Other weights at VG level
Themumbler
Did the good level today (with the given ratios, except for deads, did 225 (1.4), instead of 240 (1.5), most I had done was 205 for reps before today)
BW: 160 lbs
24 y/o
Bench Press: 130 x 11, 8, 2
Deadlift: 225 x 5, 5, 6, 5
Pullup: BW x 5, 4, 3, 4, 3, 2
BB Curl: 65 x 8, 7, 6
Time: 20:15
Hotgymguy
Thanks for writing this even though it damn near killed me.
Did it yesterday, using the ‘Good’ weight percentages which for me (85kg) were:
Bench: 67.5kg, Deadlift: 127.5kg, Chinups: No added weight, Curls: 33kg
Time: 21:10
G06
Did level 1 at BW of 91kg (200lbs):
Bench - 75kg (165lbs) - single set of 21, too easy.
Deadlift - 137.5kg (303lbs) - 4 sets of 7, 7, 4, 3 reps - this one was tough, had to put my head in cold water before the pull-ups.
Pull-ups - BW - 5 sets of 8, 7, 4, 2 - tougher than I thought after the deadlift.
EZ Curls - 37.5kg (83lbs) single set of 21, again pretty easy.
Did it in a little under 13 minutes.
Just a reminder that my suggestion is to perform the workout in this order (which is different from the article itself which is my fault).
Bench
Pull-ups
Deadlift
Curls
Here’s a link to the original article in case anyone needs it.
Rob Orlando did it pretty dang quick, but pull-ups were not strict by any means and curls were shoddy at best.
[quote]Super Mario Bros wrote:
Rob Orlando did it pretty dang quick, but pull-ups were not strict by any means and curls were shoddy at best.[/quote]
Cool, thank you very much for sharing that, I had not seen it. Generally I was very impressed although I agree the pull-ups were almost uncountable. I was swinging myself a fair amount by the time it came to do the curls.
[quote]malonetd wrote:
Here’s a link to the original article in case anyone needs it.
Thank you for posting that, I probably should have thought to do that myself,
Tim
[quote]Tim Henriques wrote:
HillKingBill
Not too hard of a challange to go under 10mins on elite level (should be called advanced :P). Body weight 70kg when did this. Bench/deadlift/curls with one set and pull ups with 3x7 becouse if you do max pull ups and miss the 21 mark you are fucked since you wont recover too fast wit h3x7 its enough if u take 15sec pause between. 7.12 final time.
[/quote]
Is this guy a fire breather or bullshitter??
BW 135, did the “good” level, time 4:32.
DL BW (135) 1 set of 21
Bench 0.5BW (70) 1 set of 21
pullups 5 unweighted (did I read the instructions wrong?)
curls 0.3BW (45) 10/2/4/5
I got done and thought “I must have cheated somehow” but I can’t think of anything I did wrong. Maybe it’s just that being lighter and using the female protocol makes it easier.
[quote]Hanley wrote:
[quote]Tim Henriques wrote:
HillKingBill
Not too hard of a challange to go under 10mins on elite level (should be called advanced :P). Body weight 70kg when did this. Bench/deadlift/curls with one set and pull ups with 3x7 becouse if you do max pull ups and miss the 21 mark you are fucked since you wont recover too fast wit h3x7 its enough if u take 15sec pause between. 7.12 final time.
[/quote]
Is this guy a fire breather or bullshitter??[/quote]
I think he is for real although he did the Elite level at the bodyweight ratios provided and not the absolute weight provided, at least that is what my memory is telling me right now without double checking it. Since he is light using the bodyweight ratios it is much more doable, still impressive though
[quote]AlisaV wrote:
BW 135, did the “good” level, time 4:32.
DL BW (135) 1 set of 21
Bench 0.5BW (70) 1 set of 21
pullups 5 unweighted (did I read the instructions wrong?)
curls 0.3BW (45) 10/2/4/5
I got done and thought “I must have cheated somehow” but I can’t think of anything I did wrong. Maybe it’s just that being lighter and using the female protocol makes it easier.[/quote]
You read it right although the suggested order is bench, pull-ups, deads, and curls. Once you can do a level in under 5 minutes it is time to move up so try the Very Good level next time if you are so inclined. Thanks for giving it a whirl.
Just in case anybody doesn’t know who Valeria is and what the challenge is named after, here you go
I did Valeria today, it took about 16 minutes and 50 seconds.
I weighed-in at 186, and completed the Very Good level. That’s 225 Bench, BW+25 Pullups, 365 Deads, and 110 Standing Curls.
Videos are on Youtube, even though the time is not that great. Honestly though, I paced myself a little-bit more that I should’ve and I feel that I could probably do better if I took shorter breaks. Still, this was an awesome challenge, one that let me discover a lot more about me than I realized at the time.
Edited to Add:
Bench: 7,5,3,3,2,1 - overall, I was happy with first 3 sets, and then it went all downhill. 21st rep was a bounce, should’ve rested 5 more seconds.
Pullup: 6,6,4,2,1,1 - I was pretty happy with the form overall. All of them were full extension and chin over the bar, a couple were at the bar. I like full extensions on pullups, but that kills the momentum. Probably need to practice these more.
Deads: 8,6,5,2 - I was happy with deads as well. I think deads are my strong suite, and let me assure you short breaks made this feel like pretty hardcore cardio. I planned to do 8,7,6 and should’ve stuck to the plan - this is one thing I really wish I did better.
Curls: 10,7,4 - curls went better than expected, but I think these were more of power curls than standing curls. I’ll be honest - I was out of breath, slightly tired, and wishing I was stronger 
Vadim- you are the man (and my workout partner), thanks for doing it,
Tim
BW 150
Very Good
Bench: 150 x 21 (6,5,5,5)
Pull-ups: bw + 25 (7,5,4,5) about 6 min
Deads: 265 (2,2,2, 2,2,2, 2,2,2, 3)
Curls: 75 (6,5,5,5)
Time: 21:58
I tried this workout about a month ago, but I couldn’t keep my back straigth on the deadlifts and the bar kept slipping from my hands. I just had to practice this movement a bit. I retried it today at the 2nd level. The deadlifts were just insane! I thougth i had strong legs and a strong back, but this proves otherwise!
It could take me a while to go to elite.
[quote]Karler wrote:
BW 150
Very Good
Bench: 150 x 21 (6,5,5,5)
Pull-ups: bw + 25 (7,5,4,5) about 6 min
Deads: 265 (2,2,2, 2,2,2, 2,2,2, 3)
Curls: 75 (6,5,5,5)
Time: 21:58
I tried this workout about a month ago, but I couldn’t keep my back straigth on the deadlifts and the bar kept slipping from my hands. I just had to practice this movement a bit. I retried it today at the 2nd level. The deadlifts were just insane! I thougth i had strong legs and a strong back, but this proves otherwise!
It could take me a while to go to elite.[/quote]
Nice work, pull-ups are good. Keep working on those deads, they will come,
Tim
9:54 on very good for women;
ugly deadlifts though. I’ll go back and do it with better form some time.
[quote]AlisaV wrote:
9:54 on very good for women;
ugly deadlifts though. I’ll go back and do it with better form some time.[/quote]
Good job, did you do a bodyweight equivalent or the absolute weights?
I actually am around 135 so I just followed the weights in the article.
Is it better to do the bodyweight equivalent or the absolute weights? Whichever is more?
.greg.