Tag: 100 rep test

Fat Loss Program-Week 4 Results

This week was…different.  Gym was closed on Monday and Wednesday so I went 4 straight days (Tuesday-Friday) instead of Monday, Tuesday, Thursday, Friday.  Wednesday I did 100 rep chin-up and 100 rep push-up tests in the shortest time possible.  That was probably the worst feeling ever-Everyone should do it once…no one should do it twice.  

An older guy in the gym approached me last week and said something about doing a bench press rep test at my body weight.  Apparently they were collecting data on it.  I didn’t do it for him that day because I had only gotten 5 hours of sleep the night before and didn’t want to throw off his data, but I was curious this week (although I probably felt worse), so I gave it a shot.  I weigh just under 170 at this point, so I did 170 as many times as possible.  Not my specialty.  

And against all my stubbornness, I decided it was time to start doing some form of consistent conditioning.  Since I was on the road with my hockey team, I decided to hit the bike in the hotel Saturday night and this morning.  I understand now why people quit exercise programs so early (at least those that involve conditioning).  Energy systems work isn’t so bad after a few weeks, but getting started from scratch blows.  Luckily I’ve been doing some circuit training on both my lower and upper body days.  Otherwise I might still be on the floor next to the bike at the Holiday Inn in Kingston, Rhode Island.  I gotta get back to the Super Bowl.  Training program below.  

Jan 27, 2009
A1) Back Squat: 3s Negative: 135 x 5; 225 x 3; 315 x 2; 335 x 2; 345 x 3 sets of 2
A2) Bird Dog Hold: 3 x 15s each
B1) Stiff-Legged Deadlift: 225 x 4; 315 x 4; 325 x 4; 335 x 4; 345 x 4
B2) Front Plank March: 4 x 20s
C1) 1-Leg Squat:3s Negative: 3 x 6 each 
C2) Glute Ham Raise: 3 x 10

Jan 28, 2009
A1) Chin-Up 100 rep Marathon: 18 mins 20 secs
B1) Push-Up 100 rep Marathon: 6 mins 13 secs
C1) Side Plank: 1 x 60s each; 2 x (2 x 30s) each

Jan 29, 2009
A1) Front Squat: 135 x 5; 185 x 3; 205 x 3; 225 x 3; 245 x 3; 255 x 3
A2) Side Plank w/ Abduction Hold: 3 x 15s each
B1) DB Back Leg Raised Split Squat: 2 x 65 DB 3 x 6 each
B2) 1-Arm DB 1-Leg SLDL: 40 DB 3 x 6 each
B3) Bar Rollout: 3 x 10
B4) Stability Ball Hamstring Curl: 3 x 12

Jan 30, 2009
A1) Bench Press: 135 x 5; 170 x 21; 205 x 7 + Help; 205 x 5
A2) I, Y, T Holds: 1 x 30s each
B1) 1-Arm DB Row: 85 DB x 6 each; 90 DB 2 x 6 each
B2) Standing Cable Chop Left to Right Only: 50 lbs 3 x 8
B3) 1-Arm DB Push Press: 50 DB 3 x 6 each
B4) DB Hang Clean-to-Curl Eccentric: 2 x 40 DB 3 x 6
B5) Bird Dog: 3 x 8 each

Jan 31, 2009 30 Min Low-Medium Intensity Bike RIde
Feb 1, 2009 30 Min Medium Intensity Bike Ride 

-Kevin Neeld

Please enter your first name and email below to sign up for my FREE Athletic Development and Hockey Training Newsletter!

Random Friday Thoughts

I love video.  I’d rather watch a movie then read a book. I’d rather watch an exercise video than read a description and I’d rather watch a presentation than listen to it.  Video is already beginning to dominate the athletic development industry as coaches see its value in teaching exercises.  

  1. Brijesh Patel took it up a notch when he built the exercise database at Holy Cross’s website so that athletes could have access to the countless exercise videos there.  I’ve spent hours watching all the variations he and Jeff Oliver have come up with over the years.  Since then, Brijesh has helped develop myfittube.com, a revolutionary website with the industry’s best providing exercise videos, teaching demonstrations, etc.  If you haven’t checked it out yet, go now.  It’s arguably the internet’s best strength and conditioning teaching tool. 
  2. Nothing breeds success like hard work.  Nothing, except maybe hard work paired with motivational speeches…and spandex.  If every athlete had the die-hard mentality of a rower, sports would be a lot more entertaining and more young athletes realize their true potential.  A video to bring this randomness together:

  3. This exercise makes me feel good, every time.

  4. This doesn’t, but it’s great for breaking up tension in the glutes and hip external rotators (typically tight in hockey players).

  5. Yoga has some validity in sports performance training.  While I don’t look at yoga as training in itself (it will not make you significantly stronger; it will not help you lose weight; and it will not give you long lean muscles), certain yoga routines can improve function range of motion about the hips and shoulders.  More on this to come in future posts.
  6. 100 rep time tests are brutal.  Due to snow, my gym was closed on Wednesday, so I had to do a make-shift workout.  100 chin-ups as fast as possible.  Followed by 100 push-ups as fast as possible.  These are the types of workouts everyone should try once (assuming it won’t cripple you permanently).  My 100 rep chin-up time was 18 mins 20 secs; my 100 rep push-up time was 6 mins 13 secs.  If you try this, feel free to post your results below.

That’s it for today.  Tomorrow I leave for a road trip to coach a couple games against the University of Rhode Island so you may not hear from me until next week.  

Keep working hard.

Please enter your first name and email below to sign up for my FREE Athletic Development and Hockey Training Newsletter!