Not in one set, I assume?
Haha no no
This 500 rep challenge is the most ridiculous thing I’ve ever seen.
I’m 100% doing it on bench day next week.
Last time I went on holiday, the last session I did before leaving was:
A1: 10 x 10 Back Squats
A2: 10 x 10 Pulldowns
B1: 10 x 10 Bench
B2: 10 x 10 Cable Row
I set a timer so I started a set at the start of every minute. So the first pair had squats on odd minutes and pulldowns on even minutes. The second pair had bench on odd minutes and rows on even minutes
If I did it again I would do pulldowns with a reverse grip and swap back squats for front squats
A conditioning sesh I did yonks ago was EMOM 100m rower sprints for 30 minutes. That was soul-crushing
I came across a 500 rep leg press challenge a couple years ago. I cant remember what weight i used or what the paramaters for the weight is but i do remember that the goal was around a half hour and you could not get off the machine till you were done.
I havent done this one but i thought of doing 100 reps of tire flips
So here I am at work, post leg day workout, and every single time I stand up my hamstrings cramp. This hasn’t happened in YEARS, so I think it means I struck some gold with this workout. Feel free to follow along.
Take a weight you can squat for 7 reps. The 7th rep should be hard, but not an absolute grinder. That’s our starting weight. In between each set listed, you will take 12 deep breaths (rack the bar, 12 breaths, get under the bar and squat again).
Strip weight off bar (I was using 390 and stripped bar to 340)
Strip weight off bar (I went to 300)
Strip weight off bar (down to 230)
90 second rest
SUPERSET of belt squats and reverse hypers. Use a weight you can get for 20 reps on the first set. Do NOT lockout on any of the reps if you can avoid it. Lockout only if required to rest to get in more reps.
Stripset (no rest between sets)
4x15 (I went 160-125-90-45 using a landmine loading set-up)
If the absence of a belt squat, leg press should be more than fine, as I’m basically using my belt squat as a leg press replacement. In absence of a reverse hyper, I’d go with KB swings, done HEAVY.
Love it, definitely down next squat workout. Will scout for a heavy KB at the gym. Never done belt squats, I think there’s a dip belt so I could create one with a landmine.
Do I want to elevate my feet when using a landmine/dip belt to get deeper into the squat before the weight touches the ground?
Any useful heuristic for guesstimating a starting weight for the 20 reps as its a new exercise? Maybe I’ll just have to prod at it this week to gauge.
I lean forward in it to really hammer to quads, at which point I don’t find the depth to be terribly important. I stand on 5 patio pavers, which puts me higher up. You may wanna use bumper plates or something similar.
I went with 2 plates per side for my 20 repper. You’re going about it a bit backwards though: don’t pick a weight that is something you can hit for 20 reps. Pick a weight and hit THAT weight for 20 reps. That’s the challenge, haha. I did NOT want to do that final set.
I hope this doesn’t come across as nitpicking but that’s just how I interpreted
Hehe. But I’ll put something that scares me a bit on and just dig deep.
Oh, I didn’t realize you were talking about the belt squat: I thought you were talking about the 20 repper final set of squats.
I only have so many bumper plates, so I just load up and see how many reps I can get. 20 was what I got today.
Yeah, precisely. The belt squat. The widowmaker I have an existing frame of reference for already.
I’ll fit in a feeler set or two (belt squat) sometime this week to gauge what might be a solid weight selection that honors the spirit of the challenge and has me at ~20 reps.
Here is a heavy pull workout that was my Saturday workout for quite a while. I still love this workout. I added my weights to give an example, but many of you would lift much more.
3x3 Wide grip muscle snatch (Example for my weak self: 115 lbs)
3x5 Snatch grip High pulls (Ex: 135 lbs)
3x5 Shoulder width high pulls (155 lbs)
2x5 Clean pulls (maybe 205 lbs)
2x10 Clean shrugs (maybe 235). Basically an explosive RDL with a shrug at the end.
Work up in twos for Dead lifts: 2x235, 2x275, 2x315, 2x365
Then, 3 rounds of farmer’s walks super-setted with weighted pull ups. You will feel like your traps were hit by a baseball bat.
I can totally get behind that
Challenge complete, getting back to the apartment after was a challenge.
Alright, go 2 for this month. First one has a cute name, second one is just brutal.
This is “Xeno walks through Juarez Valley with the Devil and leaves behind a widow”
You will take 12 deep breaths between all sets
Take a weight you can squat for 8 reps.
Go 1x8, 1x4, 1x2, 1x1 (so half as many reps as previous set)
Strip 25lbs per side
Now it’s Juarez valley ala Josh Bryant, so 1x8, 1x1, 1x7, 1x2, 1x6, 1x3, 1x5, 1x4
Take off a 45lb plate per side and throw on a 25, do 3x6 (Get it?! 666)
Take off that 25 and go for max reps
The other workout is a stripset from hell. I did this with high handle trap bars. Go for 10, take off a 45 per side, 10, 45 per side, 10, 45 per side, 10, 45 per side and max reps. I hit 101. Will try to beat that sometime.
I reckon I could bench an empty bar for 500 in about 6 mins…I’ll probably try next week at some point.
Also, I’ve just started doing squat thrusters supersetted with lat pull downs and rows continuously and am thinking I might make this my new full body conditioning challenge/w/o for a while.
For the first two legs, is there an amount of time I’m allowed to suck wind in between sets?
As long as 12 deep breaths takes you.
I now see that was clearly explained originally
No worries man: maybe your brain just didn’t want to see it, haha.