Compiling the 100-rep reports of 1999 and 2001 -- these are posts representing multiple challenges:
Henrik throws down the Steve Reeves 100-rep challenge -- 100-rep squats at half bodyweight. The challenge gains momentum…
<When you guys do 100 reps, I know you don't pick a weight that will get you to 100 easy, but do you have any strategies to select the poundage? For your brief moments of rest- how many seconds do you allow?>
Did we have any takers last week other than Stella and Cajin? Anybody want to have a go at 100-rep squats?
100 reps of most anything with weight added will get your attention. I've only done this a couple of times (although I did do an all-day, hourly biceps routine when it was popular in the mags maybe 15 years ago... forgot to chime in when you were talking about it recently), but I guessed *pretty* close.
For me it's guesswork; I'm not a formula kinda gal, if there's anyone on the list who might possibly not have figured that out by now. I think most people can assume they'll guess wrong and that will make them motivated to try it again in a couple of weeks with a more accurate weight.
There's no right or wrong way to do this. If you do it 10 reps at a time with a pause between, you might be able to guess the weight more accurately, and you'll for sure be more confident going into the long set, especially if you've done any 10x10 training. Vince taught me that one a few years ago when I was preparing for a 100-repper and I wrote in that I was going to "try" the next day and would write to report how many reps I got. He lightly scolded me for psyching myself out, then reminded me I was coming off a 10x10 run and really, what's the difference between a 100-repper and 10x10? Not a whole lot.
Thanks to Vince, I got the 100 reps, with a *tiny* bit to spare. That time I think I did 30 reps nonstop, then a pause (without racking the weight, of course) before 20 more, then five sets of 10 to finish.
Here's the story:
100 reps: It was a year ago in August
William Kazak laid down the Steve Reeves gauntlet: 100 rep squats @ 1/2 bodyweight... a bunch of us got caught up in it, including yours truly. Then....
<Reality check. I decided yesterday to do the 100 reppers at 1/2 bodyweight this afternoon. A little while ago I was thinking about this, what weight that would be, etc., and realized that at 65 pounds (as light as that may sound), I... well.... I probably can't do 100 reps. Then I started thinking about it and realized that with the burn after 40-50, I'm not even sure I could do 100 deep knee bends with NO weight. Here's what I'm committing to: 65 pound squats to max. I'll let you know later how close to 100 that turns out to be! Laree>
To which Vince responds so perfectly:
<Ok to take a few "panting breaths" after 35 or so reps. NO LOCK-OUT. Keep knees slightly bent at all times at top. NO bouncing at bottom. Descent is slightly slower than ascent. Keep you eyes on one spot. A bit of VITAL advice: make up your mind BEFORE you begin set that you WILL complete set. If you "have to" pause at top to rest towards end of set, purpose to eliminate that pause NEXT workout of 100-rep set. Leave yourself NO way out !..and you WILL succeed. Vince >
<Doc interrupts with: It's a little like flying, Laree, "any landing you can walk away from is a good one". I've made that 20th rep a time or two but it was never a pretty sight . Doc>
So, anyway... I think again:
Okay, I'm back with a revision. I saw Vince's post after I sent the one above and realized he's right - there's no way I'll get to 100 with that attitude. Got a new plan. I *know* I can do 10 sets x10 reps because I've done it before. So I'll do 100 today, eventually going to "groups" of 10, then groups of 5, until I hit singles as Doc described, until I get done. Here's the revision: I'll time it and let you know how long this takes! Laree
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I'll try anything once... erm again. After my recent triumph with the Farmer's Walk, I've decided that I'm going to attempt yet more of the lesser known methods of training over the next few weeks. Today as espoused by various experts 'The Muscle Confusion Principle'. I showered, had my protein drink, put on my full training gear, psyched myself up, got in the car and drove to the pub... I think I'm getting the hang of this bodybuilding lark.
Og
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THANK YOU, Vince! I have no idea if I would have made it to 100 if I hadn't read Vince's message first. My original attitude was realistic; it was true that I got swept up in the fun of it without considering if I could actually do it or not. It was true that when I thought about it, it was about 5 times more than I had ever done before. And it was true that I had psyched myself right out. I had arranged it in my head to be pleased with 40 or 50, that I could work toward 100 over time.
Vince woke me up to that an hour or so before I hit the gym, tweaked my thinking to "however long it takes" and it took 7 minutes. My only regret is that I used the Buffalo Bar, which is 55 pounds, and I chickened out and didn't put any weight on it. When I finished, I had a little (tiny) bit left in me and wished I would have gone for the real deal of half bodyweight (65). Would have kicked myself, but couldn't at that point.
It went like this: 30 smooth reps, followed by ten and ten - once I got to 50, I knew I could do it - then ten and ten, ten more followed by 5 pause, 5 pause 5 pause 5....100!
My original plan was that was to be my entire workout. Gulping down some water after a couple of minutes of panting, I passed by Dave and told him how many reps he had just sorta watched. We talked for a couple of minutes and when I went to walk away, my quads had cramped up, bigtime. Not sure what to do next, I asked Dave (I didn't want the soreness to get worse and was thinking of cardio, I suppose.). His answer: I don't care how many reps, 7 minutes is not a workout. So.... having no choice really.... I went on to finish my leg workout.
This morning, I'm glad I did because my quads loosened up with the extra work and aren't overwhelmingly sore. Good thing too, because I have to push cars with Susan R on Monday night. Thanks again, Vince.
Laree
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Vince completes the scene with:
97..98..99....100 ! + more tricks to succeed
Way to go, Laree! You put into action what I was conveying.... beautifully.
Another "trick" I would use is to progress to 105 reps....I would do 3 X35 reps WITHOUT stopping. Counting UP to 18, then counting DOWN from 17,16,15,etc.
And do this 3 times....In my mind, I knew I could do 35 reps. I would tell myself (silently, of course) that I "can" do 35...and stop. But, NEVER did as I had it settled within that I was "doing 3 X 35". This revealed to me that it was the mind that was "doubting, dreading, etc." The BODY was able and willing. So, by "pacifying" the mind...the body was/is ALLOWED to fulfill potential.
Hope this is not too "out there" to understand.
Another means of progression is to perform each "sub-set" of 25, non-stop, beginning with a slower tempo and gradually increasing each sub-set to the finish. Again, a way to "occupy the mind". This removes the doubt & dread of a looming task. You "feel" as though you are doing something different for the duration of 100+ reps.
ONE FINAL method of squatting for 100+..hey, I did ALOT of this years ago... We're doing 105 reps. Begin counting to 6, then 7, then 8, and so on, up to 15. In other words, begin at 6 and ADD 1 rep to count with each "sub-set" up to 15. OR you can do it backwards.
Sorry for long commentary. Now, you know why I do this for a living.
Vince McConnell
http://www.etfitness.com-----
Someone then asked: What are the benefits of 100 rep squats and how often should they be used? Maybe I'm a little late in asking this but I would like to hear what everyone has to say .
My response: I did the 100 reps for the fun of it. When William first brought it up (trouble-maker), I thought to myself, "sure, I'll do it." Then you may remember that I went through a reality check, thinking that I've never been over 25 at ANY weight, so became unsure that I could do it at all. Vince straightened my head out, and I did it that day. After I did it, I thought it felt cool, but I was annoyed that I went 10 pounds under 1/2 bodyweight, so I want to do it again. (I was going to do it tomorrow in fact, but between that and pushing cars with Susan on Monday, I'm fighting off illness. Oops.) Then I realized I wanted to go a couple more times and add 5 pounds each time to make it to 10 pounds over 1/2 bodyweight. I agree that it's a test of muscle endurance. What's wrong with that? I think I do a little mini-run at it once a week for 3-4 times a year to increase my muscle endurance! Periodization at its best.
Laree
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My ego has taken enough hits but one more won't hurt. I really hate lowering the weight. The only problem I have now is keeping track of 10 sets, I get lost on in the monotony. I think I am going get a counter to take to the gym.
Is it the sets or the reps that's important? Can I break up the sets as long as it adds up to 100 or more reps? Like 5x20 or 7x15?
Sucking up my ego to get 10x10!!
Kirk
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<Is it the sets or the reps that's important? Can I break up the sets as long as it adds up to 100 or more reps? Like 5x20 or 7x15?>
To answer your question, I will say that it is both the sets and the reps that are important. 10 sets of 10 of one basic exercise for the body part. No more, no less.
<The only problem I have now is keeping track of 10 sets, I get lost on in the monotony.>
Don't feel bad, same problem here. In order to keep track of the sets, what I do is grab a piece of paper and a pen. Every time that I finish a set I go ahead and mark a "|" on the paper.
<My ego has taken enough hits but one more won't hurt. I really hate lowering the weight.>
Don't worry about ego. The results will speak for themselves. Besides, even though it will be painful at the beginning, your body will adapt, recovery capability will improve over time and your strength will begin to increase again.
Good Luck,
Take Care and Train Hard!,
http://www.physique-engineering.comWhere people ship in to shape up,
Hugo A. Rivera
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<<Vince wrote: No, I am NOT making the rules as we go along. >>
Yes, yes you are . :-)
<<What tempo are you performing those 100-rep sets?>>
Being more than a little old school, I used my breathing tempo to set my pace. In other words starting to breathe in deep as soon as I come out of compression in the hole filling the lungs at the top without lockout other than where I relate below and out as I move down under control.
<< try the slower version as that will insure it's true muscle action. Not momentum. >>
An even pace is not using momentum. I move down under control, I never rebound off my back legs, drive into a lockout, use body movement for momentum, or cheat on my wife for that matter.
<<2-3 sec. concentric AND eccentric phase. 4-6 sec. each rep. That will take the set to appx. 7-10 minutes total.>>
Vince, I have to hand it to you. If you can you can count the seconds going down, count the seconds coming up, count 100 reps, plus keep track of the time left to go, as well as your squatting form . ...... well, let me put it this way , if you're not now a chess player, I really think you should take it up.
I did the first 50 at a little quicker pace, say about 4-5 sec per rep I guess not really fast but in a ''we got a long ways to go, let's get to the fun part '' manner. I then used a slower pace for almost all of the rest of the reps. At a few points I did lockout, take 1 deep breath as I did a inventory in my head "bad knees okay, not hard yet, go." I thought this was going to be hard like 20 rep squats, not something I had to make hard. It would be a lie to say the last 5 reps of the 110 were not done pretty fast, like I said I really had to hit the bathroom.
<< If you are doing that already please disregard my "rebuke" ........>>
I guess I did not conform to your post event rules as set forth in your post so feel free to rebuke at will. You're right I could have made it harder going slower or in fact doing any of a number of other things. Even going faster would have made it harder from a cardio standpoint. But, as I said, I was looking for something that would be hard to do, not something to do I could make it hard .
<<.......and consider yourself in supreme condition (physical and otherwise).>>
No way do I think I'm Mr. Fitness, as to the otherwise, let's not even go there. I really think it's more a case of what you're used to doing and as I pointed a good deal of what I have done in my training was to my thinking pretty good training for the 100 rep 1/2 bodyweight squats. Moreover, in truth, I for one don't think the 100 reppers are much of a gauge of anything . The weights are too low to show strength, the reps are to low too display true endurance .
<< try the slower version>>
Vince, your post was will taken and your ideas are sound so you have my word the very next set of half body weight 100 rep squats will conform much closer to your guide lines. Whenever that may be.
Train safe.......... Doc
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* thanks for the compliment. Is there a "speed round" in chess?
My point was to "set a tempo" where you are not just "grooving" it up & down. I have much experience in the HIGH rep squatting and have witnessed numerous trainees perform 100 reps.
After slowing down so no discernable momentum is present, the same trainee could not complete the set. So, to say that 100 reps in squat is not that big a deal (paraphrase) is not totally in due respect. It DOES depend on WHAT you are trying to accomplish. In other words, 100 reps is not necessarily 100 REPS. I always trained to make those reps as "pure muscle action" as possible. (then slept for 2 days to recover from "cerebral enervation" due to counting/pacing......*grin*)
<I guess I did not conform to your post event rules as set forth in your post so feel free to rebuke at will.>
* No, these "rules" were not concocted after the fact. I never intended to set the rules. It's just that I have worked with finely-conditioned athletes that were challenged repeatedly with 100-rep squats (1/2 bw) and to hear anything that is contrary interests me. Granted, if these athletes were just trying to "see how easy they could make these reps" they would fly right through them. (as is case with ANY physical task)
< The weights are too low to show strength, the reps are to low to display true endurance>.
* again, it all depends on HOW you are performing these reps.
To state that 100 reps in squat at 1/2 bodyweight is not much gauge of "anything" is a bold profession. Hey, if I take-up chess maybe you CAN enter one of those "Mr. Fitness" things?
Ok, I DO agree that there is nothing overly impressive in grand scheme of fitness to doing 100-rep sets in squats. They are just another "tool" to employ to realize one's true potential. In fact, I've never used these sets exclusively in a training program. They have always been in combination with a variety of methods and exercises. And Doc, I can show you a way to climb a flight of stairs that will have you wanting to play chess !
Slow down that next set of 100's and I'll rescind your "citation" for breaking "Vince's Rules of Squat Anality"....sorry !
In Divine health,
Vince McConnell
http://www.etfitness.com-----
Thanks for the return post, Vince; I enjoyed them both. All your points are will taken. I'm happy you like my chess joke.
Just to restate one point as I may have mislead you as I went out of my way to point out where my set was not seamless to be as self disparaging as possible for the sake of truthfulness. I did 105 clean reps. 55 at a medium to slow pace, the first 50 at a little quicker pace. I did 5 not so hot for a good reason.
<< Is there a "speed round" in chess? >>
Yes, indeed, there is speed chess. The clocks are not just there to wake you up if nod off..
<<* No, these "rules" were not concocted after the fact. I never intended to set the rules.>>
I know where you were coming from the happy face …said I was ribbing ya.
<< To state that 100 reps in squat at 1/2 bodyweight is not much gauge of "anything" is a bold profession. >>
Indeed, I'm known for that :-)
<<I always trained to make those reps as "pure muscle action" as possible.........Doc, I can show you a way to climb a flight of stairs that will have you wanting to play chess !>>
I'll bet you could. Curling 1 rep with 15 lbs is no big deal ......taking 20 minutes to do it is a BIG deal. I'm with you, the only place we may part ways is I feel there is no one right style, tempo etc, outside of possible this I will bow to your greater knowledge on how to get the most out of any given set…IF that's what you have in mind to start with . The 100 rep thing was a challenge to my understanding or misunderstanding as the case may be: Can you do 100 (clean) squats with 1/2 body wt?
Tell the truth, Vince, if you come by my shop and a I got a nail out of a pound bag and bent it, then handed you one and said try it. Would your first thought be "gee, what do I have to do to get as much pure muscle action into this as possible"?
<< Slow down that next set of 100's and I'll rescind your "citation" for breaking "Vince's Rules of Squat Anality"....sorry !>>
I try to be a man who keeps his word ...........you already have mine… thanks again .
Doc .........aka Mr. Fitness :-)
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Your reply to Doc was interesting. I find it hard to believe that any person would suggest that doing 100 reps of any weight is "no big deal". It is and only fit people can accomplish these types of sets.
First off, most people can't count to 100 <G> let alone do two things at once like counting and exercising.
What was most telling on your reply was the variation of a rep in terms of time down and up. What the majority of those who profess to being active in the gym forget is that simply changing your cadence on any movement can have a dramatic impact. The variations for moving/lifting a weight is infinite. I clearly overlooked this fact until coming to a rude reminder of this when I went into Phase II using the German Volume method.........my calves were shot for a week!!!!
<I have never gone over 15...what will the extra 5 do for you?>
They'll teach you how far you can push yourself.
--dnb
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David, you are so right. What a cool ever-evolving experience this is. I keep underestimating my strength and trying 20 reps taught me that um, I could probably squat a lot more weight than I've ever found the guts to try. I did 20 reps with what my supposed 12-15 rep weight (I've only ever added 70-80 lbs to the bar) was and didn't get to rest pause until the 3rd set, rep 17. I trisetted with 20 rep leg curls and lunges. I used the same weight on the lunges as the squats so I'd only hog two machines and I felt too busy to change the plates. That was 20 more pounds that I've ever had on there for lunges and the same thing happened. Granted, I got a good sweat going but I kept good form and it was more of a cardio sweat except on the 4th time through this. On that I got to rest-pauses at about reps 12 & 17 on squat parts and 10 & 15 on the lunge part of the triset. Breathing was heavier on the curls but I didn't quite get to a rest pause, just and eye squint. Since I was taking up one of the Smiths and the leg curl machine, I rested very little between the trisets. The cool thing was looking this busy, nobody bugged me and even seemed to keep a respectful distance. There was just a nice peaceful aloneness to keeping the pace going.
I guess I know why my legs have always lagged behind developmentally. I'm doing a lot of things like this lately because I'm trying to get to know what intensity means for me. One time a guy I didn't know except by sight saw me ending a workout with some cable curls and lowered the pin another 20 pounds and nodded his head. Oh, you mean I can do this weight?! There is no reason why things like that should happen. I am trying to understand how to access strength and how to convert it into reps. I want to know how to challenge myself with poundage..not just more volume. For example..how can I convert the power I use for four sets into 3 sets or 12 reps into 6? What's a challenging weight for straight sets vs.super/tri/giant for me? I always think I found "it" and then something like this happens, on low carbs no less, that makes me deeply question how can I access my guts better.
Sorry for the ramble but this is what I'm dealing with,
Stella
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<<You guys and your 100 rep calf raises. No ef'n way. I wouldn't be able to walk if I did that, I know it.>>
Helen, girlfriend , if you can do 100 squats, you could easily do 100 calf raises. IMHO the squats are way a bigger challenge. I hadn't tried 100 reppers with calves until pretty recently. My first go as really weird. At some point I decided to adjust my footing (during set-bad move!) and after that it was tough going. My calves just started freezing up..like then did not want to budge and were simply not working anymore. If I recollect right, I hit like 96 or 97 and literally could not continue. It was pretty frustrating so now it's like a vendetta! Maybe you could work down your leg- try 100 hammy curls...another good one.
Brian, You asked about the workout prior to the 100 reps. In the past, I think I'd conserve effort in workouts to try and meter out energy knowing what lies ahead but I feel differently about this now. While I don't think there is a hard line on this, the purpose of the 100 to me is to push me closer to the great beyond (wherever it is.. I don't think I've been there yet). That being said, I do think changing volume or exercise selections is "allowed" but I try not to adjust effort level within the workout with the intention to save gas. I mean, I've had someone throw in a 100 rep set when I was "done" and was able to do it- so I think up to a certain point in our training, we're all a bunch of sissy sandbaggers who need a forced march once in awhile. You often have more untapped potentiality inside than you think you do, if you ask me.
Really, I just try to play dumb with myself if I'm working alone and forget about the 100 reps until that set comes along. If I meter out energy in such a way that I KNOW I'll hit 100 reps at the end of the night, then really for me there is no fear and no challenge. I think I secretly enjoy the moment of "terror" right before I start and the various ones that come on the way to 100. When you get to 100, even if it's 3 reps at a time towards the end, that 100 really makes your night.
Stella Juarez
http://www.bodybuilding.about.comhttp://www.stellaskitchen.com-----
OK - I did it! My legs are screaming already. I'll be one sore unit tomorrow.
I was able to get 35 reps at 225 without stopping on my first set. Then, I got 15, 12, 10, 10, 13, and 5. I had to re-rack the weight for a minute between each set, although after the set of 12 I took a little longer in order to walk over a get a drink. On the last set, I thought I could get all 18 remaining reps but almost had to drop out on 13.
I also don't usually wear a belt when I squat, but did so today since it was an unusual workout.
Normally, I pre-exhaust the quads on the leg extension before doing squat, but today I did squats first - that made a big difference to the extensions. I had to use a lot less weight and still couldn't fully hit my sets of 12, even when dropping weight each set. I clearly made huge inroads into the quads today.
All-in-all, it was worth doing. It will definitely shock my system, which is good. Nothing like overloading the legs to turbo-charge a system wide anabolic effect.
Brian
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Well, I initiated a trial run last Sunday, as I've already indicated in my first post from my spanky new computer...
Yesterday, I mismanaged my time, and decided to try it again.
After taking the pup for her hike, I marched into the gym with a plan to do
100 non-stop reps of three exercises: squats, lat pull-downs, and ab crunches.
Without ado, I proceeded from station to station and accomplished it in like
23 minutes.
I loved it.
I would do it again.
I loathe rote-ness and invite variety into my workouts.
Phun stuph. :-)
Helen
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OK, I read all the messages about 100 reps and gave in. At the END of my leg workout, I decided to wonder over to the squat rack and try to crank out 100. From what I hard already read here, and knowing how tough even 30 reps is, I went very light. The 1st 20 was not too bad, but I started to feel light headed by 30. I did not quite make it to 100, but committed to do it again on my next leg workout.
I guess doing it after front squats, hack squats, good mornings, etc was not a good idea :)
Rick Cartwright
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Laree: <<12x12 doesn't qualify as a 100-repper, even if it's more work.>>
Don: <Yeah. Like 4 times as much work when you consider the increased weights you can use when taking one minute breaks.>
Aww, come on Don! Where is your sense of adventure? Nobody is taking away your props or saying 12x12 with 1 min rests is for sissies or "doesn't count" just because they say its not the same as a 100 rep set. As a person whose leg training training has wandered, stumbled, and bumbled across many lands I can close my eyes and *feel* what your 12x12 with 60 seconds between sets feels like by the 6th set..tough stuff, baby.
Still, I encourage you (or anyone else) to imagine what 100 squats in a row feels like. Squeeze those eyes shut and imagine life outside the 2 foot radius of your own squat rack and visualize yourself doing 100 reps with what you'd normally do for a set of 20. At 20, you still feel some hope but by 30 some sense of regret. 40-50 pretty much already feel like a winded torture and you question whether or not you can do this. 100 feels *so* far away. At 60, you'll either bail or begin to access some place deep within your training soul. By 70, perhaps with a 30 second gasp of rest, the spirits of intrinsic belief warmly welcomes you as you enter and intense tunnel of focus. It overtakes you - your surroundings, voices around you, expressions, and own noises all but disappear. I won't describe 80-100 because it's against the charter of the secret club you get to join if you finish. Try hard, oh imaginative ones, to extrapolate what those are like! Wonder how the accomplishment would change your perception of the word "effort" on your next "regular" leg workout....
Ask me again "Why 100 reps?"
Because it is more than you think you can do and it's more than 100 reps. It is about overcoming your fears, it a test of your will, your heart, your commitment towards completing something you said you were going to do. How is that bad? Why is it shocking someone would want to challenge these aspects of their training persona? Is scientific excuse the only reason we grow muscle or increase strength or exceed our previous training level.
It doesn't matter if it's at the beginning or end of your normal workout- it will crack your brain open and wake your @$$ up the same as any other "slump buster" kamikaze practice like extreme drop sets (I still remember that day!), up & down the rack, 10x10s, chains, bands, sled dragging, weighted vests, or wherever it is you choose to go when you need flames licking your feet to push you past a training barrier (physical or mental). These crazy things make me grow as a person and that mental toughness can be applied to other "by the book/scientifically tested" training methods.
100 reps are like a cool looking stamp in your training passport. And I don't know about anyone else, but I love traveling to exotic locales where I know many around me have not ever been. You need to see the world outside yourself periodically to evaluate & appreciate, question, confirm what exists in your own fraction of existence.
If you ask me, people need to travel more.
What is the purpose of 100 stupid reps? Do it and you need not ask the question about why you would work past a burn. The real answer is that it can only be answered by someone who dares to open themselves up for the experience.
Extremely Yours,
Stella
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<the experience of some of you 100 rep kamikazes as to what else you've done on such a day with regards to the rest of your usual workout.>
Brian, I remember very distinctly the first time I did a 100-rep squat set. First, and I wrote of this a little the other day, I was overwhelmed that I actually finished the set. Second, I could barely walk, so I stumbled up to the front counter where Dave was making himself a shake and told him I'd just done a 100-repper. I was sort of gasping for breath, very aware that my legs might buckle and I could fall, when I heard him say, "Good. What are you going to do for the rest of your workout?"
Huh. I sorta thought I was done. He reminded me Zabo (he's infamous, you know) and pals used to do squats all afternoon from a rack on the beach. In the sand. Barefoot.
So I went along and finished the rest of my leg routine.
<... on the clock, continuous, catch as catch can? I was planning on only enough break to start again and forge ahead. Rick>
To get the *complete* experience of a 100-rep set, you'll want to do this in one long set, stopping only to catch your breath as necessary. Of course people can to this any way they want, but what makes this such a kicker is working past the burn of the lactic acid and if you break the reps into two or three sets, you've defeated this part of the mission. Don't even re-set your feet unless you think you're doing some damage to your knees in the squats or will lose your grip on the calf block for the raises.
And Stella, great description of your 100-reppers earlier this morning. See if you can top that Wednesday, lol.
Laree
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The problem that I had was picking the weight - pick too low and, while difficult, all the great things you mentioned aren't achieved. Pick too high and you end up like I did facing the prospect of dropping out the bottom. I over-estimated my weight knowing that I would rather take a couple of one minute pauses than finish feeling like I was missing something.
Brian
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Wow! I thought I was going to puke and die...kinda like like 20 reppers...thanks guys :)
Tom
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100 rep report
Keeping in mind, again, that I'm "only" using DBs, and went very light (kind of embarrassed to say it) with 20 lb. each, I first knocked off standing calf raises at a fairly quick clip and didn't notice much until I put the weights down and tried to walk. They're quite NUMB and I was breathing pretty good (already did my ab. work warm-ups); then came the squats. Got up to 45 before having to stand and breathe for 3-4 seconds and proceeded to 60, then another breath of air, then pushed it to 85 before I had to surface again, and then finished off. Don't know if this counts or not . . . I didn't put the DBs down or change foot position. After walking in circles for about five minutes and drinking water, I decided to try my "regular" hack squats . . . not easy, but the stretch felt really good. I finished about ten minutes ago and I'm drenched with sweat and my heart is still going strong. This is the first challenge here I've actually finished to a conclusion with at least relative success. Excuse me while I reach around and pat myself on my back.
John Boley
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Well, I did the 100 calf raises this am at a Marriott near Baltimore on a crappy multi station machine with a leg press assembly. (This hotel chain sometimes has very well equipped workout rooms but often, the iron seems like an afterthought). It was not good for much else but was great for the calf exercise (does anyone else do calf extensions with legs extended on a leg press machine?) I used a respectable amount of the stack and had lots of trouble with the last ten; felt like I was going to cramp but did not. Tonight, back home in Ohio, I went to the basement to do my curls with the Oly bar. Oh, boy. When I got to 50, I knew I was not going much further without a blow so I quaffed a tall glass of water, did 25 more and used the water excuse before going the last 25. This is a challenge and I hope there is a day when I can gut out the whole hunnert with no pause.
Rick
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<100 rep squats?????!!!!! You have to be kidding! How in the world is that accomplished? Eric>
OUCH!!! That's how.
I'm done, too. After I finished I walked around a bit (after the allotted time for bent-over-double breathing), then headed off to the calf raises that Stella challenged me to. I decided earlier to do them seated because I didn't think I'd want another 100 reps of weight pressing down on my shoulders. Sat down and CRAMP went the quads! I popped back up faster than a tennis ball hitting the backboard! Walked around some more, too chicken to sit back down. Stretched, walked, stretched some more. Sat back down and banged out 100 reps of calf raises, wished I'd used a little more weight.
I think I'll do the same workout next Wednesday. The changes I'll make will be a little longer warmup, adding a pair of 5s to the squat bar, adding a pair of 10s to the calf raises and a few minutes of gentle peddling on a bike to move the blood around a little after I'm done.
Thinking of y'all the whole time. Thanks for the workout, partners.
Laree
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1) I had read all of the posts about 100 reps from you crazy people.
2) Today happened to be leg day. What do these two things have in common? Nothing, nothing at all...or at least that was my plan at the start of the morning.
I set everything up for my normal leg routine and prepared to do my usual 15 warm-up reps with just the bar (yes, the *whole* bar, a whopping 45 pounds). When I got to 15, something odd happened: I did not rack the weights. Somewhere in the back of my head, a little voice told me to do 100. No way. I wasn't listening. The last time I listened to a little voice, I ended up doing 10 hours of community service. 18, 19, 20. Okay, I'll stop at 20, that's enough. 21, 22, 23...
At this point, I knew where I was heading, or at least where I was going to try to get to. At 25, I started questioning if I had too much weight (yes, still 45 pounds) and made myself laugh since that's as light as the oly bar could get. My legs were getting tired. About 30 and I started doing a couple of reps and then taking a couple of breaths...this worked fine until about 38ish. Okay, this is dumb, I thought. I'll stop at 50, if I ever make it there. I reeled off 7ish reps and was to 45. Hey, that worked even better than doing 2 at a time...but I was seriously sucking air. I pushed out 5 more and was at 50. 50 is not bad, I thought, that's a good stopping point. And then a horrible thing happened. 51. No one stops on 51. So I pushed on, a few reps at a time to 60. My experience in the 60s was similar to that of so many of the generation ahead of mine, the 60s were a complete blur. My legs hurt, my chest hurt, my head hurt. To make everything worse, something was obviously starting to take all of the oxygen out of the room. The 70s were not-so-groovy...but they were strangely less painful than the earlier reps. It was a kind of numbness...but not necessarily legs numb...more like head numb. Somewhere around 85, my mind finally realized that it could make it...but physically, it was looking very shaky. I can say with 100% certainty that those whopping 45 pounds were *not* too light. I pushed several strings of reps out and made it to 97. One at a time and I descended into the 100th rep. Unfortunately, it was almost disastrous as I leaned a little too far forward and banged the bar into the front support of the rack. I caught my balance (barely), pressed up the final rep, racked the bar, and staggered to my water. I walked (okay, staggered) around for a while, and tried sitting down. Instant leg cramp on both sides...so I spend another five minutes staggering around.
A full eight hours later, sitting at my desk, my legs still hurt...and they probably will for about a week.
To whoever started this 100 rep challenge idea, I hate you. Okay, I'm kidding...sort of. (You know that coach you had in high school that you told everyone you hated because he pushed you so hard, but deep down inside (or maybe a few years later you realized), you actually liked him for it? It's like that...) Seriously, I'm glad that's over and I can get back to my normal routines...(but the voice in my head wonders if the "normal" routines will still be "normal" after this experience... "Shut up, voice! At least wait until my legs stop hurting..."
Jonathan
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<If you don't mind my asking: how much weight did you bear on your 100 rep squats? Also curious to know if you used the top squat for this. Helen>
Yesterday I hurt and didn't feel like working out. I found myself at the gym and had to do something, so I did a 100-rep shoulder, 100-rep biceps, 100-rep triceps workout.
This morning my legs hurt so bad from Wednesday, I barely got up the stairs to my computer. Figure I better write this out now 'cause by tomorrow I pro'bly won't be able to type.
Helen, in answer to your question, I was a little bit chicken preparing for this, and am thanking myself for that right now because I'm good and sore enough as it is. I used the 45-pound bar, plus the top squat, which adds 15 pounds. No additional weight, so 60 pounds total. I'll add a pair of 5s next week, which will put me at half-bodyweight, the original Steve Reeves Challenge as I understand it.
I liked using the top squat a lot; it really helped keep my form good when my attention started to go south toward the end. I'll have to tweak this a little, though, because as I rolled the handles up and down after about the 20th rep, the poly started to pull on my hair. I'll have to pull my hair back -- small problem because it's not really long enough.
I've been thinking about the difference between 100 reps in a row without re-racking and multiple sets that total 100 reps and have some thoughts.
At reps 40-70, you're in no-man's land, open-range territory. Come too far to go back, but you don't know how far it is to where you're going, or if you're going to get there.
When you hit 40, you discover what you're in for and wonder why you started. Fives strung together get you to 60; bunch of singles and you make it to 70 and from there you know, somehow, you'll make it.
These 100 reppers remind me of three days on tuna and water. First day is sort of interesting, kinda bold and exciting. Second day's not so fun, not too exciting. The third day, though, that one's lonely. There's really nothing between you and some food that you know is better for you, healthier than sticking with tuna from the can. Some broiled chicken maybe; that's not much different than tuna, is it?
Same thing with not giving in at 50 reps, or 70, or splitting the 100 into sets of 20. It's lonely, and it's a head trip. The head starts to work pushing you off your goal, convincing, reasoning.
You know what gets you through the third day of tuna and water? Same thing that gets you to 100 reps.
Courage.
Anyone who gave in early this week, why don't you try again next week in that light? I'll bet you anything you make the 100 reps, and I'll bet you get a lot more out of it than just a hundred reps of an exercise.
Laree
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You can hate me because I think I started this, this time. Today is squat day so I warmed up with 175 for 8. Then I also got to thinking. Needing a little safety because I lift alone. I put a 45 and 35 on each side of my hip sled mach. I got down and started to crank them out did fine until I got to the 75 count then oh ship it's going to get fun. Well anyway I made 100 then I laid there for awhile to change the air in my basement a few times… walking was fun also. The best part was getting back up the stairs. I'm now sipping my double dose of bomber blend.
Cajin
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<<Yesterday I hurt and didn't feel like working out. I found myself at the gym and had to do something, so I did a 100-rep shoulder, 100-rep biceps, 100-rep triceps workout.>>
<Yeah, that's like me. When I don't feel like working out...I go and do 300 reps
* wink and a smile*>
I caught all the winking going on, but thought maybe I'd ignore it and respond for the benefit of some of the newer trainees.
Once in a while we'll hit the gym, physically able, yet our head's not there. Could be any list of things on our mind, doesn't really matter what's got our attention. Distracted, we consider skipping the workout, or even if committed to the gym time, we're sure there'll be no fulfillment this day.
These are the days we can allow a shift from our workout routines to purposely trick our heads, and that's what I was doing with the multiple 100-reppers. For one thing, I was running short on time. When I got to the gym I had plenty of time, only before I got changed Arnold's press conference started and I really wanted to see for myself what he had to say, to hear with my own ears how he handled the grilling. About 10 of us collected at the protein drink bar at the front of the gym and watched Arnold's deft handling of the media, occasionally slapping each other on the shoulder, nodding and grinning a lot.
Soon enough, my workout time was cut in half. Still mentally distracted, I decide to do something way off the beaten trail and since we'd been talking about 100-reppers lately, that's of course the first thing to pop into my head and off I went. After a bit of warm-up time, 100-rep sets don't take long. Squats take 7-10 minutes; maybe more for those who either guess too high in the weight department or who purposely decide to really go for it. Upper body 100-reppers take even less time, so before I knew it, I was done, pumped, ready and on time for my meeting across town.
There are other times in our training when head trips are not what's needed. Sometimes we get in a rut in our workouts, maybe get lazy doing the same old thing using the same old weights. Maybe just going through the motions, talking with our gym pals for a few minutes between sets, stuff like that. This calls for self-discipline; it's time to knuckle down and get some work done. Fortunately, one jazzed-up workout will often pop us back in the groove, feels like a miracle. Until then, bopping around the gym doing random playground stuff won't get us anywhere near the track, let alone in the right lane.
The hard part is knowing the difference between a period of our workout lives that's suitable for tricks and those other unmotivated valleys. Luckily, it gets easier to figure out after you've been through a few. Until then, use a head trip once in a while and have some fun with it.
One good one is to pick your absolute favorite exercise and start with that, regardless of bodypart, regardless of schedule. That will often lift you up and over a mild workout depression and propel you into a memorable workout on a day you'd just as soon have skipped. Awesome when that happens.
Laree
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There once was a lady named Laree,
Who did one hundred squats before tea.
She put her will to the test,
gave her quads little rest,
so her legs could be all they could be.
There once was a man named Cajun,
Who said, “What is this rumor, I‘m agin’?”
100 reps, what a joke,
this ole boy’s goin for broke,
200 reps, now your quads are a ragin’
Yours in Iron,
Tom Kervin
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I succumbed as well. And I'm glad I did!
After all the talk last week, I wanted to see if I could walk the walk. So last Friday - leg day - I put a 25 lb plate on both sides of the bar and got under it. 5, 10, 15 quickly turned into 25, 30, 45. And from there, of course, no going back.
But it doesn't stop there. The next day, Saturday, I suffered a particularly nasty fall while mountain biking. I'm here to confirm that yes, the laws of gravity do apply when barreling down a fireroad. Scrapes and cuts were the result, and also a banged up right hand. I was pretty sure I didn't break anything, though my pinkie may have been a bit out of joint. In the next few days, it stayed a bit puffy and bruised. Because of it, though, I really can't grip a bar or heavy dumbbells.
Hasn't stopped me, though, thanks to machines and high, high reps. On Monday, doing shoulders, I was able to "palm" the machine shoulder press and do the high rep sequence. Same with machine laterals. Yesterday, high rep pull downs worked nicely as did 100 rep tricep pushdown.
So thanks for the motivation and the innovation! I'm nicely sore in all those areas...but unlike my right paw, this a "good" sore.
MVK
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Well I did my 100 rep squats today......Phew. Wasn't planning on it. But when I got to the gym and was setting everything up I thought what the heck.
Started out fine. Slight pause at 30 to take a nice deep breath get breathing back in order. Slight pause at 54 to get mind back in place, form started going south. Had to put bar down at # 76 and take a few steps. Grabbed bar up again, started counting at #1 again, figured psychologically it might help. Those last 4 reps of the 24 left were killers, but I did it...... It made the rest of my work out interesting. Good thing I don't work the road today that I am inside.
Peace,
Maggie
PS. I did a chin up yesterday. Yeah!
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Today was chest and upper back day. I did 100's in my BP. Then I thought what the heck so I did some pushups. Upper back was a combo of pulldown and bent forward rows. Again I did some pullups. I also did 100 rep crunch.
cajinjohn
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Okay, that being said, the 100 repetition goal has provided me and my workout partner Eric, the best workouts and tightest pumps ever since we began working out almost 6 years ago. We have tried to do 100 flat bench press versus 100 cable rows, and 100 military press versus 100 dumbbell rows or curls and on leg day the same general formula of 5 X 20 or 3 X 33 . Our strategy has been to decrease weight, as in flat bench of 135 X 20, 115 X 20, 105 X 20, etc. and cable of 110, 100, and 90, etc. My ego enjoys the challenge of aiming for larger poundages, but I have to admit the additional pounds provided by multiple reps are giving me bumps of muscle where there were only shoulder blades before...
And as final comment, aren't we all working for the exact same goal, that of IMPROVING ourselves as opposed to following the herd and becoming bigger and fatter couch potatoes? Some of you simply work a little harder at it! As in Dave, Laree, Sam, COREY, Chris, Gary, Stella, Payton. Henrik, Karen, and all the rest of you wonderful people......
Thanks for letting me make a comment, and thanks again to all of you that have taught me so much.
Gale
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I'm with you . . . for the first half of the day, my legs were still numb and very stiff, now they're stiff and sore . . . to top it off, I had to walk about 3/4 of a mile back and forth to the light rail station today. I must have looked like frankenstein walking across the street, and since I couldn't run, I held up traffic well after the white walk signal turned red. This 100 rep stuff is dangerous!
John Boley
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Oooooooook, I have read so many posts concerning this, that I have got to try it. I will have to make a guestimate for the amount of weight- did anyone else have problems calculating? I don't want to stop until I have hit 100!
I'm thinking squats @ 135? I can do 25 butt-to-the-grounders with 225- sound good?
I get so caught up with surpassing my previous workouts- more weight, more reps, etc. This will be a cool break!
Dana Crawford
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I'm back from the gym this morning after having completed my 100 rep Hammer Strength seated row challenge. On rep 18 I was thinking how far away 100 was, on rep 25 I thought "I'm 1/4 of the way there," on rep 55 I said to myself "I'm over half way there," and on rep 90 I was hoping that I could do just 10 more - which I did! I feel great, not just physically from the workout, but mentally, because I accomplished something that I hadn't done before but felt challenged to do! And, I did this on top of my regular shoulder, back, chest workout. I did get a couple of strange looks, but the guy who usually keeps this piece of equipment tied up wasn't even there this morning.
Have a great day!
Kathy
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Speaking from personal experience...on the 100 rep challenge, start light. It is harder than you think.
Brooks Kubrik
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Monday morning I do my once a week 100 repper. I've done overhead press each time. I actually started week 1 with the intent of doing squats, but I hurt myself early in the 100.
Synopsis of my 100 rep challenge(s):
Week 1 I did 101 reps in 40 some odd minutes (the date was 10-1) the first week was all ohps, no work in the background (besides trying to work the pain out of my hip flexor I hurt trying to squat.)
Week 2 I did 108 reps in 60 minutes and 20 or so seconds with 5 lbs more than week 1 while doing a lot of other work at the same time. Being I hurt myself squatting, I did leg extensions, leg curls, and calf raises at the same time
Week 3 I did 100 reps in 47 minutes with +5 lbs from week 2, while doing 5x5 each leg extensions, leg curls, and bent over rows (I just realized, I forgot my calf work) (talked about in the post you commented on)
Week 4 is going to be a big, hairy, ugly 100 reps I think, I'm going to add another 5 lbs.
Steve
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Did my 100 reps of Overhead Press with 5 more pounds than last week, 10 more than the week prior.
Ouch. I did the 100 reps in 47 minutes, so I was faster than week 2. But towards the end I could feel a difference in my right and left side and I was definately stressing my shoulders.
So... I found a good weight for it. I'm not sure if I'll be able to increase another 5 lbs next week and still hit the hundred. We'll see.
Steve
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Well, today was my 4th installment of my 100 rep challenge.
I didn't make it today.
In the 1 hour alloted time, I barely managed the first 50 reps in the first 25 minutes. Already a telling sign.
I was only able to stick with 5 rep sets for 4 sets (my first 20 reps)
Then I dropped to 4 rep sets, made it till about 36
Then I dropped to 3 rep sets, made it to about 52
Then I dropped to 2 rep sets, made it till about 56, here we are at 40 minutes.
Singles took me to 59 reps. 46 minutes
Something drastic was in order, I had to drop the weight or start using some leg and doing push presses. I had about 6-10 "3/4 lifts" that went uncounted, so I know my triceps were failing, and my trick of being more explosive at the bottom to get the bar some acceleration to ride through the lockout was long since being used. So I choose the latter option, push presses, to get more acceleration on the bar.
With a 1" or so dip I was back at 3 rep sets for a short period of time. 67 is the total
I dropped my pins one notch, 2"
Got to 74 reps in the 1 hour.
I was considering continuing to 100 reps, though I was pretty beat and for every rep I got, I got a 3/4 rep, ie failure. On the radio the news mentioned that a major freeway was closed and guaranteed to screw up my ride. That was the final input I needed to throw in the towel for today's challeng. Time to rush to work.
All in all, I had about 20 "3/4 reps" that went uncounted. So next week, for the final week, I'm going to stick with this weight and see if I can get any farther. If I make those 20 reps count, I'll be at 99...
Steve
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The 100 rep Challenge originated with an article in The Dinosaur Files about how Kim Wood, the Cincinatti bengals' Strengh Coach, trained at one point in his career (about 30 years ago). Kim did 100 singles in the clean and press/push press with 260 pounds. That was his entire workout. At the time, his one rep max in the clean and press/push press was 33o or so.
Many of us tried a similar program as a one time thing. It is a good way to break a rut, and a good way to train the mind to go the extra mile.
It works best with big, compound movements: squats, standing presses, clean and press, clean and push press, power snatch, deadlift or trap bar deadlift.
Do a good warmup, but not so much you tire yourself out. Then load the bar to 70-80% of your one rep max (Kim's 260 pounds was 78% of 330 pounds) and do one rep. rest 30-60 seconds, then do another rep. And so on...until you get all 100.
Be warned: this gets very hard. Choose an exercise where you have good, automatic form...because as you tire, your form will deteriorate unless you have the exercise down perfectly. In other woirds, if you are a rookie, save this one for when you are more experienced. Ditto if you are doing a new exercise. Only use it on something where you have a high skill level. Also, if you have any dings or injuries, wait until they are healed.
If you do deads or cleans, use tape on your fingers--otherwise, you will cut your hands to pieces by the time you are done.
Have a timer or something to count the seconds between the reps. Have lots of water handy--you will need it. Have a towel and chalk handy--you will need it. Have apad of paper handy, with 1-100 written out in easy to follow columns, so you can mark off each rep you do. Otherwise, you will lose track (and who wants to start over again at 50 or 60 reps?).
As a further note, I talked once to a guy who placed third in the NCAA wrestling championships. His weight program consisted of just two exercises, done every day: first he did 100 reps in the power clean with bodyweight, then he did 100 chins. In other words, he did the 100 rep challenge EVERY DAY with two very tough exercises...in additional to wrestling practice. Wow!
Brooks Kubrik
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Early this morning I started out on my 100 reps in the seated barbell press, using a weight good for 3 tough reps on the first set. About a one minute rest then another set. Pretty soon I only got 2 reps, then only 1. When the single rep went up rreeaall slow I took a break for an hour and went back inside (I train in my yard). Next group of sets were a few doubles and a pile of singles. It went on like this for several hours...the last 25 reps were a pi** cutter. I made sure I ate lots of bananas in between and to make an even tougher challenge, I got my wife to hang a few bunches of them from a high rafter; leaving me with a couple of wooden crates and NO DIRECTIONS to get them down...ah yes, the science of strength...All the bananas and then some
Dale C
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To add to everyone's success stories, I did 104 reps of dead-hang chins last Friday, between email and conference calls (I work out of my home) in 10 sets. Started at around 2:30, and finished up at 3:42 (12 reps on two last sets. Ouch.
Just wanted to contribute!
HB
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Reporting in as ordered…
Did my 100-repper yesterday with the trapbar deadlift. YEOWWW this morning. I think I'll take some pills and sleep through tomorrow. Ouch. Everything hurts from my neck to my calves. Including low back -- Steve's right, 100 reps brings out the weak points. Hamstrings? OUCH. Glutes? Worse. Around rep 15 I was worried. Guessed wrong on the weight, did I? I did most of the 100 in mini-sets of 5... stop, straighten, rest my grip and go again.
Didn't step out of position but rested more than previous 100-reppers.
I really like changing exercises with this each week. It's a nice learning experience. And I encourage everyone to find something unique to try for the next few weeks -- even if the 100-repper in not attractive to you for any list of good reasons, try something else. It makes the workouts interesting and unusual and I'm finding that very valuable during these odd days.
Laree
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< I tried a hundred pulldowns; at fity I realized it is a crazy idea, at sixty I changed the word Crazy to Evil. At seventy-five I was taking so much rest between pulls that I called it a day. marty b>
As with almost everything we do as a group, this is an extremely 'undefined' challenge.
I do 100 reps in 1 hour, usually in bouts of 5 rep sets (with about 80% of my 1rm) others do 100 reps straight (I'd guess at 40-50% 1RM tops)someone else did 100 reps in 8 hours (of max or near max weight)
So it is open to interpretation. The main point was to try something different to shake up our workout routines for 5 weeks.
We were going to do this for 1 week, then Laree challenged us to run parallel with Henrik's 5 week challenge, therefore a lot of us are doing this week after week.
Once again, variance is happening, I've been doing the same exercise every week, adding some weight each time. Some people are doing a different exercise each time.
Whatever floats the boat works here.
So, are you game?
