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pointless or don't really mean a nything. There's something amazing about setting out on the hard path, strugglin g like mad, and reaching the final destination. Still, many people shake their head at those who do that and ask why anyone woul d subject themselves to such "trivial" things. They're missing the point the wor k and the perseverance required to reach the goal is what really matters. These things harden the body and the mind. They teach you resolve and how to fight thr ough mental and physical pain. Challenges also give you the opportunity to test your limits. How far are you wi lling to go? Do you have what it takes to go on when you can't see the light at the end of the tunnel? More importantly, these challenges, if hard enough, teach us that anything is po ssible. I'm not so ignorant to think that one day I'll grow wings and fly, but s ometimes when an obstacle seems too tall to climb over, I can draw on the streng th built through these "trivial" challenges. In other words, these things build momentum that can carry over to real life. The Challenges The performance goal of the 100 Rep Challenge is simple: complete all the workou ts listed below. Not a day or rep missed. We're not looking to "Increase Your Be nch Press 30 pounds in 2 weeks!" or "Add a Half-Inch to Your Arms in 1 Workout!" We're training hard work, mental fortitude, and work ethic. This workout wasn't haphazardly put together on a napkin. I've combined strength work, conditioning work, and hypertrophy work in a manner that allows you to ta rget each area over a 6-week period. I've used many of these 100-rep exercises during my rehab and over the years. Ho wever, it wasn't until Paul Carter and I took the time to brainstorm about how t o incorporate them into a proper training program that it all came together. The 100-Rep Challenge is something special. The strength work comes with the hea vy barbell lifts. The conditioning work comes with Prowler pushes and the 100-re p work. The hypertrophy work comes with the 100-rep work.Ê Each has the proper att ention given. You'll be outrageously sore during this time. Expect it and embrace it. It's onl y 6 weeks; hardly a lifetime and something you should demand from yourself. If you're unfamiliar with simple recovery methods, T Nation has dozens of articl es to help you. This isn't a time to cut out sleep, stretching, or mobility work . This isn't a time to be "cutting"; cutting is for people that don't have the d iscipline to eat right the majority of the time. This training will allow you to earn the right to eat hearty. And it will force you to learn about recovery. The 100-Rep Workout is great for hypertrophy you'll be tapping into a rep range most never venture into. It's also terrific for strengthening your tendons, and
Straps are not allowed. Weight used = 45-pound barbell. Kirk Karwoski Rows. and your conditioning will also improve. until the han ds/plate are over the head.. This is done with one leg in fro nt and the back foot up on a bench. just do 100 reps in one set. Sit-ups. Weight used = 25-pound plate. Using this range of motion greatly taxes the upper b ack and shoulders. . Weight used = 135 pounds (barbell plus two 45-pound plates). This is done with 10-20 pound ankle weights.will give you an outrageous pump (yeah. Lock your feet under something stable. this will be all you'll nee d. You'll do 100 total reps meaning 50 reps per le g. simply do l ess. Weight used = bodyweight only. This is done with a full range of motion. Training Week Overview 100-Rep Challenge Monday: Lower Body Weight Training Tuesday: Lower Body 100 Wednesday: Prowler Walk Thursday: Upper Body Weight Training Friday: Upper Body 100 Saturday: Prowler Walk Notice that there are two days devoted to strength. Hamstring Curl. The weights listed are what most people who have 5 or more years of trainin g can handle. Don't feel compelled to add more exercises. 100-Rep Work The following exercises will be used exclusively for the 100-rep work. Upper Body 100 Front Plate Raise. Also known as a Bulgarian squat. There are only three exercises per day and trust me.e. two days devoted to conditio ning. just do them as prescribed. Barbell Curls. and two days devoted to hypertrophy. Lie on the floor or on the bench. let's get to the training. and hamstrings will gro w. traps. I said that!). s top having doubts. Finish all re ps on one side before switching. You must expect more from yourself. Your body will change in these 6 weeks your arms. i. Lower Body 100 100-Rep Challenge One-Leg Squat. Enough with the small talk. They aren't easy but they're doable. Do both legs at the same time. It's not hard to do. cross your arms on your chest an d do a sit-up. If you feel any of the weights are too heavy for your current level. And if you have any doubts.
you're probably doing it wrong. I usually attack the first 50-60 reps without stopping. Use as straight of arms as possible. Your form will probably get sloppy. mentally. These were picked for a variety of reasons. You can rest as much as you want between exercises. but the point of doing the exercise is to exhaust and annihila te the muscle.100 Rep Notes You're free to substitute any exercise you wish.e. You must learn how to relax your mind during these sets don't focus on the p ain. squeeze your traps and upper back. Don't bring a stopwatch we're in the weight room. and the simple challenge of getting better. you must t ry to maintain some integrity during the set. Weight Training Overview 100-Rep Challenge Week 1 Monday A B C Exercise Sets Reps Squat * * Good Morning or Straight Leg Deadlift Hanging Leg Raise 3-5 10-15 3-5 5-10 * 5/3/1 sets and reps Thursday Exercise Sets Reps A Bench Press * * B Standing Press 5 10** C T-Bar Row or Dumbbell Row * 5/3/1 sets and reps ** you choose the weight Week 2 Monday A B C 5 10-15 Exercise Sets Reps Deadlift * * Good Morning or Straight Leg Deadlift Hanging Leg Raise 3-5 10-15 3-5 10-15 * 5/3/1 sets and reps Thursday Exercise Sets A Standing Press * Reps * . but I can only approve of t he ones listed above. You can rest during the 100-rep set but you can't put the bar down and you c an't make the exercise "easier" during this time (i. target areas people want and need to develop. then hammer out sets of 10 reps. not on a track. This makes it easier to handle. You have to learn to dissociate yourself from reality. not to just get the reps. ease of performing 100 reps. The weight is light enough that yo u won't get hurt.. take a short break a nd catch my breath (not really). If you're in doubt of what constitutes rest. You'll be sore expect it. You'll invariably lose count as your mind starts to wander away from the pain. namely to targ et weak points. lying down during a rest period during the sit-ups). mobility. At the top of the front plate raise. that's to be expected. Still. It also helps greatly if you have someone counting t he reps for you. Karwoski Rows are explained in the Yoke article I wrote for T Nation here.
I want you to take 36 blank sheets of paper. it's no longer the progr am.40-yard walks with 180 pounds. Th e important thing is to push yourself and get the required reps. The slower work will force you to use full steps and stren gthen your legs. write down each workout." Prowler Notes The Prowler is done for both conditioning and strength. Final Thoughts If you're unsure about the challenge. Medium = 180 pounds. So each workout has it's own page. and heavy. the third and fourth week will be 3 sets of 3 reps. It becomes reality. I use the following weights: Heavy = 270 pounds. Light = 90 p ounds. I'll do 2 . Since only two exercises are done per week.Ê For ex ample. Wednesday: 2 trips of 40 yards will be done with each weight.40-yard wa lks with 180 pounds." Now leave your phone in your car or gym bag the binder is all you need. bodyweight.B C Bench Press 5 10** T-Bar Row or Dumbbell Row 5 10-15 * 5/3/1 sets and reps ** you choose the weight Lifting Notes This is a six-week program. In other words. medium. I highly recommend spending the next 4 wee ks incorporating a few of the 100 rep lifts into your current training to see ho w you fair. "100 Rep Challenge. the first two weeks will be 3 sets of 5 reps. light. you'll only go through one 5/3/1 cycle in the s ix-week period. and the final two weeks will be the 5/3/1 week. Write the complete workout you'll do each day.40-yard walks with 270 pounds. jump in. Hanging leg raise can be done with bent knees or straight legs (or a combina tion of both). You'll need to adjust these weights for your strength level. If you substitute. don't type it. Once you make the commitment. I'll do 6 . Pick three weights for the Prowler heavy. don't just toe the water. Go get a small. and the surface on which you push the Prowler. and light. The conditioning will improve. No rest periods are given because it doesn't matter. I highly recommend you walk wh en doing the Prowler. This is just a baseline number and can change. Write it. 3-ring binder and put t hese pages in it. In my case. For example. You'll perform 6 Pro wler trips of 40 yards on Wednesday and Saturday. You're welcome to push the last set hard on the 5/3/1 sets this is up to you and how you feel for that day. But if you feel you're ready. Get the work in this is about getting the legs stronger. Label the binder. . and 2 . medium. The "5 sets of 10 reps" of the bench press and press are done with approxima tely 50% of your Training Max. lifting will be done twice per week. This will give you some time to get used to the breathing and the so reness. Writing it gives it personal meaning and realness. 2 . On ea ch paper. I'd recommend pushing the sets hard but always l eaving 2-3 reps "in the tank. it's something tangible. No substitution of any exercise.40-yard walks with 90 pounds. Saturday: All 6 trips of 40 yards will be done with the medium weight.
how m uch you slept. and what you did to improve your recovery for the next session. B e proactive in all departments. This binder will give you accountability for all areas of your training and helps you see what you need to improve on and what y ou excel at. Yes. . this 6-week challenge sucks.Leave a space at the bottom for you to make notes write down what you ate. but it will teach you a lot about yourself and you'll develop the mental and physical granite that many of us seek from the ir on. Now get at it! Thanks to Paul Carter for his valuable input and friendship.
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