300 workout

[tricky69]

Anyone come across this ? It is basically from the movie and is what the actors did to get into shape... it is:-

25 Wide arm pull ups
50 60 kg dead lifts
50 pushups
50 box jumps
50 60kg floor wipes
50 16gk lift and press
25 wide arm pull ups

in that order.. Did it for the first time sunday and it is a killer, apparently you should be able to do it in under 30 minutes... took me nearly an hour first time... 40 minutes this morning. Most of the actors were about 18 minutes, and my PT says he can do it in 13 !

hopeing this is my key to getting ripped up !

details of each exercise on here - http://www.youtube.com/watch?v=ggiYjRelWgc

[The Riddler]

Just getting in here to reference later.

[Halb]

Interesting work-out. I think I would struggle wit those wipes.

Edit, how many times a week did they do that?
I would make a guess that I could do it in under 30. I would fire through the deads/pushups/jumps/C+P but the pulls and wipes would seriously slow me down.

Edited by Halb on Tuesday 8th December 13:17

[Lost_BMW]

Interesting, would be good to see some of the victims, sorry beneficiaries from the film doing this. Do you have any links to such?

I love (well, in a hate them sort of way) the floor wipes and have been doing them as part of my ab/trunk workouts for a while now - a really good exercise.

[tricky69]

i think they did it about 3 times a week with cardio inbetween...

love the fact people think they can 'breeze' throught the deadlifts.. i will tell you after doing 25 wide arm pullups, your arms aren't as powerfull as you would hope !

it is all hard work, anything under 30 minutes is good going

[JakeR]

sounds interesting, though I am completely stumped by pullups... that would push my time into hours, not minutes

I really dont know how people can nail out loads of pullups?!? I can only do about 4!

anyone got any good tips for progressing with them?

[Halb]

tricky69 said:

love the fact people think they can 'breeze' throught the deadlifts.. i will tell you after doing 25 wide arm pullups, your arms aren't as powerfull as you would hope !

it is all hard work, anything under 30 minutes is good going

I know pulls would tax my shoulders/upper back like mad and I have done more than that in 3 sets before, but deadlifts at that weight I don't even notice. So I would bet that they would not slow me down. Also since I learned to powerclean I hookgrip which takes a lot of the stress out of the forearms.

I am going to try this routine next week and shall post my time here...hope my body agrees with my brain;)

JakeR said:

sounds interesting, though I am completely stumped by pullups... that would push my time into hours, not minutes
I really dont know how people can nail out loads of pullups?!? I can only do about 4!
anyone got any good tips for progressing with them?

Yes. Sit on a giants shoulders.

Edited by Halb on Tuesday 8th December 16:14

[TonyHetherington]

The Riddler said:

Just getting in here to reference later.

Totally off topic but just for your reference. there's a button at the top and the bottom of every thread that looks like this; .

Push it and the thread will be added to your "my stuff" without your having to post in it

[ammw]

tricky69 said:

i think they did it about 3 times a week with cardio inbetween...

Actually, I don't think they used it as a regular workout ... more as a sort of rite of passage towards the end of their training.

There was quite a lot of chat around various forums at the time (Crossfit etc.).
They were trained by Mark Twight @ Gym Jones

Full details: http://www.gymjones.com/knowledge.php?id=35

[Lost_BMW]

JakeR said:

sounds interesting, though I am completely stumped by pullups... that would push my time into hours, not minutes

I really dont know how people can nail out loads of pullups?!? I can only do about 4!

anyone got any good tips for progressing with them?

When I started - before writing was invented - and began to get better at chins etc. (and as informed by lots of experienced guys) we used to do:

palms up pull-ups to use biceps (and lower lats) more, as they are easier - concentrating on both the initial pull and resisting the downward part

wider grip chins with a partner giving bit of a help (knees bent and they push up on the feet or shins) to get used to them before we could do them well and to add a couple more reps, again to get the body used to them.

exercises like deadlifts and rows which add strength all over and will eventually add to your ability to chin

and Lat Machine pull ups concentrating on keeping the head/face up and back arched and not going overboard on reps - keep the weight up and it'll be more like the stresses from chins.

Cheers.

[Animal]

tricky69 said:

hopeing this is my key to getting ripped up !

No, diet is your key to getting ripped up. Fitness is like a tripod: the 3 legs are Diet, Exercise and Rest. Any imbalance in these and the tripod will fall. What those components will actually look like depends on your goal.

If you want some info on diet try www.bodybuilding.com or the Maximuscle site. Both have lots of dietary advice, meal plans etc. Don't be put off by the fact that the advice is geared towards bodybuilding: that sport is mostly just a matter of taking a sound exercise philosophy to extremes!

Best,

Animal

[swansea v6]

A good way to help improve your pull ups is to do them 'negatively'

Place chair on floor between the pull up bars, stand on chair and get yourself into the position of just finishing a pull up.....then concentrate on lowering yourself into the 'start' position of the pull up....repeat this until failure.....add this to your usual back routine, or full body routine and you should see an improvement in normal pull ups....

[The Riddler]

TonyHetherington said:

The Riddler said:

Just getting in here to reference later.

Totally off topic but just for your reference. there's a button at the top and the bottom of every thread that looks like this; .

Push it and the thread will be added to your "my stuff" without your having to post in it

Ahhh, thanks Tony! Mental note has been taken.

[996 sps]

JakeR said:

sounds interesting, though I am completely stumped by pullups... that would push my time into hours, not minutes

I really dont know how people can nail out loads of pullups?!? I can only do about 4!

anyone got any good tips for progressing with them?

Mate I was useless at them as well, put a heave bar up in the kitchen doorway in 1997 (can still pick these up from Argos) and just kept doing them, now its my routine every day 07:30 i'll do 5 sets of 10 overgrasp and undergrasp, just as a wake up-call, but to add I have the luxury of working in a gym.

[Jeux]

for something else really rather taxing - google "german volume training" and try that for six weeks.... if you dont go deaf/blind after the legs sesisons you are doing well/not using enough weight!

[Halb]

Anyone done this yet?

[Henry Hawthorne]

I didn't do the 300 workout but I did some GVT before I left uni for my legs as they are lagging and after ten sets of squats I nearly died! My legs dind't really ache the next day though...

[Lost_BMW]

Halb said:

Anyone done this yet?

\Just read the article linked and see it's similar in some ways to some stuff, like the 1000 rep workout, in recent M & F magazines (they are always 'looking' for a new wonder method despite having told us at least 30 years ago that they had already defined the best ways to train!)

Can't say I've ever done anything specifically tailored to this routine - e.g. rep tempos, exact number of sets - but it is similar to some 'shock-day' workouts I've done over the years, picking one or two exercises and blitzing them in a way we'd normally expect to be (if the lore is true) "over-training".

Also quite like the Powerbag/medicine ball/cable based lat & shoulder workouts I've often used this year which have helped with endurance. I've not gained any size on this but my brother has; generally start with anything from 25 to 50 reps on the 1st set and just go back to back for a good number of sets or do them to the interval timer.

After any lay-off/lazy period I also regularly do something similar for my boxing. Using both arms one after the other I start with 10 single jabs, hooks or whatever on a maize bag then immediately do five sets of two, doubling up the punch as fast as possible, then 3 sets of 3 (+ 1 at the end), then 2 sets of 4 (+2), then 2 sets of 5, then 2 more of 5, 2 of 4 etc. so coming all the way back down to a total of 100 'reps'.

We take no rest between each series (until all 100 are done) and try to keep the speed and power of each and every punch as high as the 1st. Bloody hard work but does work!

Edited by Lost_BMW on Tuesday 29th December 18:41

Edited by Lost_BMW on Tuesday 29th December 18:42

Edited by Lost_BMW on Thursday 31st December 18:04

[996 sps]

Lost_BMW said:

Halb said:

Anyone done this yet?

\Just read the article linked and see it's similar in some ways to some stuff, like the 100 rep workout, in recent M & F magazines (they are always 'looking' for a new wonder method despite having told us at least 30 years ago that they had already defined the best ways to train!)

Can't say I've ever done anything specifically tailored to this routine - e.g. rep tempos, exact number of sets - but it is similar to some 'shock-day' workouts I've done over the years, picking one or two exercises and blitzing them in a way we'd normally expect to be (if the lore is true) "over-training".

Also quite like the Powerbag/medicine ball/cable based lat & shoulder workouts I've often used this year which have helped with endurance. I've not gained any size on this but my brother has; generally start with anything from 25 to 50 reps on the 1st set and just go back to back for a good number of sets or do them to the interval timer.

After any lay-off/lazy period I also regularly do something similar for my boxing. Using both arms one after the other I start with 10 single jabs, hooks or whatever on a maize bag then immediately do five sets of two, doubling up the punch as fast as possible, then 3 sets of 3 (+ 1 at the end), then 2 sets of 4 (+2), then 2 sets of 5, then 2 more of 5, 2 of 4 etc. so coming all the way back down to a total of 100 'reps'.

We take no rest between each series (until all 100 are done) and try to keep the speed and power of each and every punch as high as the 1st. Bloody hard work but does work!

Edited by Lost_BMW on Tuesday 29th December 18:41

Edited by Lost_BMW on Tuesday 29th December 18:42

No I have not done this yet, my Fitness First or Council run gym have'nt got kettle bells, we have not get them at work either, i'm back at work on the 04 Jan 10, I can set it up and hog more equipment there but will 100 percent give it a go.

[milu]

Did this yesterday. A bit stiff today!!
Took me 45 min. I guess I could have pushed a bit harder but it was my first time.
No kettle bells so used a dumbell.
Never done floor wipes. Not easy!