A challenge for real men - 100 reps!!

I love a challenge, even though sometimes they can be quite insignificant. It's a great feeling to embark on a thorny journey, to suffer, and to eventually reach the finish line.

Many people still shake their heads at this and wonder why anyone would bother with such trivialities. They don't get it - the work and perseverance is what really matters. These things strengthen your body and mind, teach you determination and the art of fighting mental and physical pain.

The challenges also test your limits. How far will you go? Can you keep going even if you can't see the light at the end of the tunnel?

Most importantly, really hard challenges teach you that nothing is impossible. I'm not such a fool to think that one day I'll grow wings and fly. But the resilience built up by these trivial challenges often helps me overcome obstacles. In other words, these things build momentum that carries over into real life.

CHALLENGES

The goal of this 100-rep challenge is simple: complete all the workouts listed below. Don't skip a single day or repetition. We won't want to add 14 pounds to your benchi in 2 weeks or add an inch to your arms with one workout. We will train hard work, mental toughness and work ethic.

This workout was not haphazardly written on a napkin. I've combined strength work, conditioning work, and volume work in a way that allows you to focus on each of these areas in a six-week span.

Over the years I have used many of these 100 rep exercises in rehab. However, it wasn't until working with Paul Carter that I figured out how to incorporate them into a decent training program.

The 100 repetition challenge is something special. The strength work is done with heavy, big-axis exercises. Conditioning work is done by pushing weights (Prowler) and working up to 100 reps. Volume work is based on 100 reps. Each one gets plenty of attention.

It's going to hurt incredibly. Expect it and enjoy it. It's only for 6 weeks; no big deal and you should want it for yourself.

If you're not versed in recovery methods, there are dozens of articles on t-nation to help you. You don't want to worry about sleep, stretching, or mobility work during this period. You don't lose weight during this workout. Weight loss is for people who don't have the discipline to eat right most of the time.

This workout allows you to earn your proper food. And it will force you to learn to recover.

Training for 100 reps is great for volume - you'll be doing rep counts you almost never do. It's also great for strengthening your connective tissues and will get you incredibly pumped (Yeah, I said it!).

Your body will change in those 6 weeks - your arms, traps and hamstrings will grow and your conditioning will improve.

Enough talking, let's take a look at the workout.

OVERVIEW OF THE TRAINING WEEK

• Monday: lower body training with weights
• Tuesday: lower body 100
• Wednesday: Prowler Walk
• Thursday: upper body training with weights
• Friday: Upper Body 100
• Saturday: Prowler Walk

Note that we have two days set aside for strength, two for conditioning, and two for volume.

100 REPETITION WORK

We will be using the following exercises exclusively for 100 reps. Nothing heavy, just do 100 reps in one set.

There are only three exercises each day. Trust me though, that's all you'll need. Don't think you need to add exercises, just do them as I prescribe.

If a weight is too heavy for you, simply take it off. The weights prescribed are ones that most people with 5 or more years of training behind them should be able to handle. They are not easy, but they can be done. And if in doubt, stop using them. You need to expect more from yourself.

BODY TOP

Forearms with a discus. This is done with a full range of motion, i.e. to get the disc overhead. This range of motion will put a strain on the upper back and shoulders. Weight = 10 kilo disc.

Bicep deadlift with a big axis = 20 kilos.

Kirk Karwoski Rows. Weight = 60 kilos. Jerks not allowed.

BODY BACK

Squat on one leg. Also known as Bulgarian squat. It is done with one leg in front and the other on the bench. Weight = body weight only. Do all reps with one leg and alternate. This will be 100 reps total - so 50 with each leg.

Stumbling. This is done with 5-9 pound ankle weights. Lie down on the floor or a bench. Do it with both feet at the same time.

Lying sitting. Hook your legs behind something stable, cross your arms over your chest, and do a lunge sit.

NOTES FOR 100 REPS

• You can substitute any exercise you see fit, but I only vouch for the ones listed above. I chose them for many reasons, because of the focus on weak spots, places people want and need to improve, the ease of performing 100 reps, mobility, and the simple challenge to improve.
• You can rest during those 100 reps, but you can't put the axis down and you can't make the exercise easy (i.e. for the lunges, you can't lie down during the rest). If you have any doubts about what resting is, you're probably doing it wrong.
• At the top of the forearm press, clench your traps and upper back. Keep your arms as extended as possible.
• You'll probably run out of technique; that's to be expected. But try to maintain some honesty. The weight is so light that you won't hurt yourself, but the goal of the exercise is to exhaust and destroy the muscle, not just work off those 100 reps.
• It will hurt - expect it.
• You can rest as long as you want between exercises. Don't wear a stopwatch - We're in the gym, not on the track.
• You must learn to give your mind a rest between sets - don't focus on the pain. You have to learn to detach from reality.
• I usually burn through the first 50-60 reps without a break, stop for a second to catch my breath (not really), then do it for 10. Mentally, it's easier to handle that way. It also helps a lot if someone is counting reps for you. As the pain occupies your mind, you will inevitably get lost in the counting.

OVERVIEW OF WEIGHT TRAINING

WEEK 1

MONDAY

* 5/3/1 sets and reps

THURSDAY

* 5/3/1 sets and reps
** choose your own weight

WEEK 2

MONDAY

* 5/3/1 sets and reps

THURSDAY

* 5/3/1 sets and reps
** choose your own weight

PERFORMANCE NOTES

• This is a six-week program; you will work out twice a week. Since you are only doing two exercises each week, you will only go through one 5/3/1 cycle in the six weeks.
• In other words, the first two weeks will be 3 sets of 5 reps, the third and fourth weeks will be 3 sets of 3 reps, and the last two weeks will be a 5/3/1 week.
• Don't change any exercises. If you do that, it won't be the same program.
• Those 5 sets of 10 reps on the bench press and presses are done with about 50% of your training max. This is only a guideline number and is subject to change. The important thing is to push yourself and work it out.
• Leg lifts in the hang are performed with knees bent or legs extended (or a combination of both).
• In 5/3/1 sets, don't be afraid to make the last set really hard - it's up to you and how you feel that day. I recommend working out hard, but always leave 2-3 reps to spare.

NOTES ON PROWLER

• Prowler is done for strength and conditioning. You will do 6 walks of 37 yards with it on Wednesday and Saturday. I highly recommend doing it walking. The slower pace will force you to use longer strides, and will strengthen your legs.
• Choose three weights for the Prowler - heavy, medium and light. For example, I use the following: Heavy = 122 pounds, Medium = 82 pounds, Light = 41 pounds. You will need to adjust the weights to your strength, body weight, and the base you will be pushing the Prowler on.
• Wednesday: 2 sets of 37 yards with each of the three selected loads.
• Saturday: all 6 sets of 37 meters will be done with medium weight.
• I'm not writing anything about the breaks because they don't matter. Work it off - it's supposed to make your legs stronger. Conditioning will improve.

FINAL THOUGHTS

If you're unsure about this challenge, I recommend you start incorporating a few 100-rep exercises into your training for the next four weeks to see where you stand. It will give you a little time to get used to not being able to catch your breath, and that it will hurt. If you feel ready, jump in; don't just test the water with the tip of your foot.

Once you get going, I want you to take 36 clean sheets of paper. On each sheet, write one complete workout. Each workout will have its own sheet.

Write it by hand, not on the computer. Writing by hand gives it a personal dimension and meaning; it is something tangible. It is real. Get a little binder and put the pages in it. Label it Challenge - 100 repetitions. Keep your phone in your car or your bag - that binder is all you'll need.

Leave a space at the bottom for notes - write what you ate, how much sleep you got, and what you did for your recovery. Be active in every way. That binder will signify your accountability for all areas of your training, and help you notice what you need to improve on, and what you are good at instead.

Yes, this 6 week challenge is scary, but you will learn a lot about yourself in the process and it will equip you with the mental toughness that many of us look for in an iron.

Now get to it!

Thanks to Paul Carter for his valuable help and friendship.