Wendler 100rep challenge

**Shade** · 20-11-2013, 08:58 PM

I tricipiti li lavori già parecchio durante le normali sessioni di allenamento cmq riporto testualmente le note di Wendler riguardo al programma:

100 Rep Notes

• You're free to substitute any exercise you wish, but I can only approve of the ones listed above. These were picked for a variety of reasons, namely to target weak points, target areas people want and need to develop, ease of performing 100 reps, mobility, and the simple challenge of getting better.

• You can rest during the 100-rep set but you can't put the bar down and you can't make the exercise "easier" during this time (i.e., lying down during a rest period during the sit-ups). If you're in doubt of what constitutes rest, you're probably doing it wrong.

• At the top of the front plate raise, squeeze your traps and upper back. Use as straight of arms as possible.

• Karwoski Rows are explained in the Yoke article I wrote for T Nation

• Your form will probably get sloppy; that's to be expected. Still, you must try to maintain some integrity during the set. The weight is light enough that you won't get hurt, but the point of doing the exercise is to exhaust and annihilate the muscle, not to just get the reps.

• You'll be sore – expect it.

• You can rest as much as you want between exercises. Don't bring a stopwatch – we're in the weight room, not on a track.

• You must learn how to relax your mind during these sets – don't focus on the pain. You have to learn to dissociate yourself from reality.

• I usually attack the first 50-60 reps without stopping, take a short break and catch my breath (not really), then hammer out sets of 10 reps. This makes it easier to handle, mentally. It also helps greatly if you have someone counting the reps for you. You'll invariably lose count as your mind starts to wander away from the pain..

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Shade Moderatore Hollow Messaggi: 6,900 Data registrazione: Dec 2008 Età: 37	20-11-2013, 08:58 PM I tricipiti li lavori già parecchio durante le normali sessioni di allenamento cmq riporto testualmente le note di Wendler riguardo al programma: 100 Rep Notes • You're free to substitute any exercise you wish, but I can only approve of the ones listed above. These were picked for a variety of reasons, namely to target weak points, target areas people want and need to develop, ease of performing 100 reps, mobility, and the simple challenge of getting better. • You can rest during the 100-rep set but you can't put the bar down and you can't make the exercise "easier" during this time (i.e., lying down during a rest period during the sit-ups). If you're in doubt of what constitutes rest, you're probably doing it wrong. • At the top of the front plate raise, squeeze your traps and upper back. Use as straight of arms as possible. • Karwoski Rows are explained in the Yoke article I wrote for T Nation • Your form will probably get sloppy; that's to be expected. Still, you must try to maintain some integrity during the set. The weight is light enough that you won't get hurt, but the point of doing the exercise is to exhaust and annihilate the muscle, not to just get the reps. • You'll be sore – expect it. • You can rest as much as you want between exercises. Don't bring a stopwatch – we're in the weight room, not on a track. • You must learn how to relax your mind during these sets – don't focus on the pain. You have to learn to dissociate yourself from reality. • I usually attack the first 50-60 reps without stopping, take a short break and catch my breath (not really), then hammer out sets of 10 reps. This makes it easier to handle, mentally. It also helps greatly if you have someone counting the reps for you. You'll invariably lose count as your mind starts to wander away from the pain..