shredded legs CHALLENGE

Ben dur · 02-07-2009, 05:37 PM

today i decided i was going to lift 10 tons in the form of back squats

my goal was to complete this in less than an hour

it looked like this

135x14

2 min elliptical light

145x14

2 min light elliptical

145x 14

2 min ellip

145x 14

static stretching for around 5 minutes

145x 14

2 min elli

145x 14

2 min elli

145x 14

2 min ell

145x 14

stretching

145x 14

2 min ellip

145x 12 failure

135x 5 "drop set"

1/2 cup oats and 1/2 cup whey (2 scoops)

static stretching
15 minutes

total volume 20545 lbs

completed the last rep of 135 at 55 minutes

total time with cool down/stretching 70 minutes

)))))))))))))))))))))))))))))))))))))))))))))))))) ))))))))))))))))))))))))))

the challenge, if you choose to accept, is to do a 10 ton squat workout in as little time as possible

time starts when you unrack your first set...

time stops when you rack your last set.

10 tons
thats 20,000 lbs

Ben dur · 02-07-2009, 05:55 PM

135x 15 = 2025 or 1 ton
145x 14 = 2030
155x 13 = 2015
170x 12 = 2040
185x 11 = 2035
200x 10 = 2000 (205x 10 = 2050)
225x 9 = 2025
250x 8 = 2000
290x 7 = 2030
335x 6 = 2015
405x 5 = 2025

anyone squating more than that for reps needs to do there own math

also this does not need to be done in any certain number of sets

the challenge is TOTAL VOLUME 10 tons

Cgrant · 02-07-2009, 09:16 PM

Ohhh man, how did you feel afterwards!!? Congats on completing that bro, what's your normal squat rep weight?? I def qwanna give this a shot, but I also like being able to walk out of the gym lol

Ben dur · 02-07-2009, 09:42 PM

i dont really have any "normal workout"

ive been looking into the crossfit type ideas and such
although i certainly do not agree with everything they teach at crossfit

randomization is my workout technique
i usually do a push day, pull day, and leg day

i also throw in random deadlift days, pullup days, and like this one a maximum volume squat day...

generally its push/pull/legs for me recently though

normal for me would probably be something like

135x10
155x10
185x8
225x6

275 is my personal record 1 rep max, though i dont ordinarily work that low of reps

4 sets of squats would certainly be the focus of my training on a leg day

then possible
4 sets of revers lunges/walking lunges
10,10
10,10
8,8
8,8

and finally something like
4 sets
sl sb dls Barbell Straight-back Straight-leg Deadlift

10
10
8
8

if im really up to it ill throw some calf raises in as kelju convinced me they are a necessary supplement

Ben dur · 02-07-2009, 09:44 PM

145 is certainly not a kill weight for me
but its definitely a work set
rep 14 on each set felt very close to failure, and on my final set i could not complete the prescribed # of reps

around 130 total reps and it gets tough

my legs are a little wobbly right now
ill update you tomorrow

Cgrant · 02-07-2009, 09:50 PM

Ohhh man, how did you feel afterwards!!? Congats on completing that bro, what's your normal squat rep weight?? I def qwanna give this a shot, but I also like being able to walk out of the gym lol

Ben dur · 02-07-2009, 09:59 PM

is this some kind of joke?
i literally just answered that

**Merkaba** · 02-07-2009, 10:02 PM

4
y
?

Ben dur · 02-07-2009, 10:03 PM

cause ive never puked from a set of squats...

i gave it everything i had merk..

couldnt loose my lunch..
no matter how hard i tried

**Merkaba** · 02-07-2009, 10:34 PM

Well ya gotta have a reason. I've never puked from a workout and don't plan on it.

Ben dur · 02-07-2009, 10:37 PM

cause i felt like shredding my legs

do you accept this challenge or not?

Skib · 02-08-2009, 09:05 AM

seems like an odd thing to strive for but creative i suppose... i, however, do not accept the challenge... mostly because i can't be bothered :P did you find this on the crossfit website or something?

Skib · 02-08-2009, 09:11 AM

i just added up my total squat volume from this morn and it was about 11000 lbs... that was just for squats though, i also did some other leg work (RDLs and split squats) ... getting to 20000 would be a challenge though... maybe i will try it sometime...

Skib · 02-08-2009, 09:14 AM

Quote:

Originally Posted by Merkaba

Well ya gotta have a reason. I've never puked from a workout and don't plan on it.

haha no doubt... lifting heavy doesn't typically nauseate me unless i've taken a significant amount of time off and try to pick up where i left off... even then i've only experienced that a handful of times and have never actually vomited...

Skib · 02-08-2009, 09:15 AM

Quote:

Originally Posted by Ben dur

ive been looking into the crossfit type ideas and such
although i certainly do not agree with everything they teach at crossfit

sorry i just saw this

Ben dur · 02-08-2009, 10:35 AM

Quote:

Originally Posted by Skib

sorry i just saw this

i did not see this on the crossfit page
it does seem very similar to some of their workouts
though i do not agree with many of their ideas

really i just walked into the gym and said to myself
"self, what do i hate more than anything else in my workout?"
"squats"

and that basically where the idea came from

bruce lee used the method of training by volume (10 tons for instance)

furthermore
14 reps is still in the upper end of hypertrophy training
had i used a slightly heavier weight and only done 12 reps per set, this would be a flawless leg building workout.

i recruited nearly every muscle fiber in my quads, glutes, and lower back...

challenge is on the table guys...
and its not to far off course for what many of you are already doing...
dont let ME reign as champion...

Ben dur · 02-08-2009, 10:38 AM

Quote:

Originally Posted by Skib

haha no doubt... lifting heavy doesn't typically nauseate me unless i've taken a significant amount of time off and try to pick up where i left off... even then i've only experienced that a handful of times and have never actually vomited...

ive puked after a heavy set of deadlifts...

PreMier · 02-08-2009, 12:17 PM

i've puked probably 20+ times from heavy workouts. its really not that hard.. squat really heavy, with low ri's

i could do this, 9 sets x10 reps with 225

Ben dur · 02-08-2009, 01:01 PM

well post your time big man

PreMier · 02-08-2009, 01:18 PM

i have to go to the gym first. been sick, and out for almost 2 weeks

Ben dur · 02-08-2009, 01:51 PM

damn

whats a normal set of squats look like for you?

rahaas · 02-08-2009, 04:15 PM

10 tons is awesome. Do I get a 50+ old guy handicap?

camarosuper6 · 02-08-2009, 04:32 PM

um... sounds like something kinda neat to do out of boredom perhaps....

dont know about a "flawless" leg building workout.

the whole total tonnage for growth is kinda silly. Total workload is just a random measurement. I would rather do one or two sets of the heaviest weight I can handle for a low to moderate rep range... and I would get much better growth from that as well.

Ben dur · 02-08-2009, 06:21 PM

Quote:

Originally Posted by rahaas

10 tons is awesome. Do I get a 50+ old guy handicap?

id say yes but i would have to give out all kinds of handicaps and substitutions...

post up your time and we will discuss it

Ben dur · 02-08-2009, 06:22 PM

Quote:

Originally Posted by camarosuper6

um... sounds like something kinda neat to do out of boredom perhaps....

dont know about a "flawless" leg building workout.

the whole total tonnage for growth is kinda silly. Total workload is just a random measurement. I would rather do one or two sets of the heaviest weight I can handle for a low to moderate rep range... and I would get much better growth from that as well.

10 tons man...

post your time and #'s

if your working out with 405 you only need to do 50 reps
surely your time would reflect your stellar conditioning

camarosuper6 · 02-08-2009, 06:26 PM

Um. Well 2 weeks ago I did

440 for 8 .. which I guess equals about 3500 ish?

then waited about 5 minutes...

Then 325 for 20.....thats 6500.

Total time wasnt more than... seven and a half minutes.. 8 maybe?

Ben dur · 02-08-2009, 06:29 PM

little short of 10 tons too isnt it?

so do the workout and post your #'s man

camarosuper6 · 02-08-2009, 06:30 PM

Oh wait.. you said ten tons... I was thinking ten thousand pounds.

Well, theres my ten thousand pounds workout.

I doubt I will do enough leg volume ever in a given workout to get ten tons.... but have fun man.

Ben dur · 02-08-2009, 06:33 PM

haha

im not trying to take anything away from your workout ofr your routine...

certainly 440x8 speaks for itself

would the additional volume make it much harder?
if so this is interest to me

camarosuper6 · 02-08-2009, 06:37 PM

Well yeah, Im sure it would..especially since I train very low volume "per workout", as it would be described.

My legworkout consists of one heavy set of a given exercise (4-8 reps.... 10 at the most) followed by what would be considered a metabolic type exercise of 20 reps.. whether it be squats, hacks, leg press, etc. If you are familiar with the DC type training, its deemed the "widowmaker".

So, doing only two exercises in those rep range guidelines, I would have to be doing some insanely heavy squats to reach the 10 ton mark.

02-07-2009, 05:37 PM	#1
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	shredded legs CHALLENGE today i decided i was going to lift 10 tons in the form of back squats my goal was to complete this in less than an hour it looked like this 135x14 2 min elliptical light 145x14 2 min light elliptical 145x 14 2 min ellip 145x 14 static stretching for around 5 minutes 145x 14 2 min elli 145x 14 2 min elli 145x 14 2 min ell 145x 14 stretching 145x 14 2 min ellip 145x 12 failure 135x 5 "drop set" 1/2 cup oats and 1/2 cup whey (2 scoops) static stretching 15 minutes total volume 20545 lbs completed the last rep of 135 at 55 minutes total time with cool down/stretching 70 minutes )))))))))))))))))))))))))))))))))))))))))))))))))) )))))))))))))))))))))))))) the challenge, if you choose to accept, is to do a 10 ton squat workout in as little time as possible time starts when you unrack your first set... time stops when you rack your last set. 10 tons thats 20,000 lbs 21 5'11" ~175lbs 8% on elec. analyzer

02-07-2009, 05:55 PM	#2
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	135x 15 = 2025 or 1 ton 145x 14 = 2030 155x 13 = 2015 170x 12 = 2040 185x 11 = 2035 200x 10 = 2000 (205x 10 = 2050) 225x 9 = 2025 250x 8 = 2000 290x 7 = 2030 335x 6 = 2015 405x 5 = 2025 anyone squating more than that for reps needs to do there own math also this does not need to be done in any certain number of sets the challenge is TOTAL VOLUME 10 tons 21 5'11" ~175lbs 8% on elec. analyzer

02-07-2009, 09:16 PM	#3
Cgrant is endlessly cutting Join Date: May 2006 Location: Jersey Posts: 557	Ohhh man, how did you feel afterwards!!? Congats on completing that bro, what's your normal squat rep weight?? I def qwanna give this a shot, but I also like being able to walk out of the gym lol Check out my Journal

02-07-2009, 09:42 PM	#4
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	i dont really have any "normal workout" ive been looking into the crossfit type ideas and such although i certainly do not agree with everything they teach at crossfit randomization is my workout technique i usually do a push day, pull day, and leg day i also throw in random deadlift days, pullup days, and like this one a maximum volume squat day... generally its push/pull/legs for me recently though normal for me would probably be something like 135x10 155x10 185x8 225x6 275 is my personal record 1 rep max, though i dont ordinarily work that low of reps 4 sets of squats would certainly be the focus of my training on a leg day then possible 4 sets of revers lunges/walking lunges 10,10 10,10 8,8 8,8 and finally something like 4 sets sl sb dls Barbell Straight-back Straight-leg Deadlift 10 10 8 8 if im really up to it ill throw some calf raises in as kelju convinced me they are a necessary supplement 21 5'11" ~175lbs 8% on elec. analyzer Last edited by Ben dur : 02-07-2009 at 09:47 PM.

02-07-2009, 09:44 PM	#5
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	145 is certainly not a kill weight for me but its definitely a work set rep 14 on each set felt very close to failure, and on my final set i could not complete the prescribed # of reps around 130 total reps and it gets tough my legs are a little wobbly right now ill update you tomorrow 21 5'11" ~175lbs 8% on elec. analyzer

02-07-2009, 09:50 PM	#6
Cgrant is endlessly cutting Join Date: May 2006 Location: Jersey Posts: 557	Ohhh man, how did you feel afterwards!!? Congats on completing that bro, what's your normal squat rep weight?? I def qwanna give this a shot, but I also like being able to walk out of the gym lol Check out my Journal

02-07-2009, 09:59 PM	#7
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	is this some kind of joke? i literally just answered that 21 5'11" ~175lbs 8% on elec. analyzer

02-07-2009, 10:02 PM	#8
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	4 y ? Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

02-07-2009, 10:03 PM	#9
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	cause ive never puked from a set of squats... i gave it everything i had merk.. couldnt loose my lunch.. no matter how hard i tried 21 5'11" ~175lbs 8% on elec. analyzer

02-07-2009, 10:34 PM	#10
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	Well ya gotta have a reason. I've never puked from a workout and don't plan on it. Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

02-07-2009, 10:37 PM	#11
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	cause i felt like shredding my legs do you accept this challenge or not? 21 5'11" ~175lbs 8% on elec. analyzer

02-08-2009, 09:05 AM	#12
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	seems like an odd thing to strive for but creative i suppose... i, however, do not accept the challenge... mostly because i can't be bothered :P did you find this on the crossfit website or something? "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

02-08-2009, 09:11 AM	#13
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	i just added up my total squat volume from this morn and it was about 11000 lbs... that was just for squats though, i also did some other leg work (RDLs and split squats) ... getting to 20000 would be a challenge though... maybe i will try it sometime... "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

02-08-2009, 12:17 PM	#18
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	i've puked probably 20+ times from heavy workouts. its really not that hard.. squat really heavy, with low ri's i could do this, 9 sets x10 reps with 225 P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-08-2009, 01:01 PM	#19
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	well post your time big man 21 5'11" ~175lbs 8% on elec. analyzer

02-08-2009, 01:18 PM	#20
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	i have to go to the gym first. been sick, and out for almost 2 weeks P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-08-2009, 01:51 PM	#21
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	damn whats a normal set of squats look like for you? 21 5'11" ~175lbs 8% on elec. analyzer

02-08-2009, 04:15 PM	#22
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 880 Photos: 1	10 tons is awesome. Do I get a 50+ old guy handicap?

02-08-2009, 04:32 PM	#23
camarosuper6 Unstoppable Force Elite Member Join Date: Aug 2003 Location: California Posts: 3,415	um... sounds like something kinda neat to do out of boredom perhaps.... dont know about a "flawless" leg building workout. the whole total tonnage for growth is kinda silly. Total workload is just a random measurement. I would rather do one or two sets of the heaviest weight I can handle for a low to moderate rep range... and I would get much better growth from that as well. "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

02-08-2009, 06:26 PM	#26
camarosuper6 Unstoppable Force Elite Member Join Date: Aug 2003 Location: California Posts: 3,415	Um. Well 2 weeks ago I did 440 for 8 .. which I guess equals about 3500 ish? then waited about 5 minutes... Then 325 for 20.....thats 6500. Total time wasnt more than... seven and a half minutes.. 8 maybe? "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

02-08-2009, 06:29 PM	#27
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	little short of 10 tons too isnt it? so do the workout and post your #'s man 21 5'11" ~175lbs 8% on elec. analyzer

02-08-2009, 06:30 PM	#28
camarosuper6 Unstoppable Force Elite Member Join Date: Aug 2003 Location: California Posts: 3,415	Oh wait.. you said ten tons... I was thinking ten thousand pounds. Well, theres my ten thousand pounds workout. I doubt I will do enough leg volume ever in a given workout to get ten tons.... but have fun man. "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

02-08-2009, 06:33 PM	#29
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,235 Photos: 6	haha im not trying to take anything away from your workout ofr your routine... certainly 440x8 speaks for itself would the additional volume make it much harder? if so this is interest to me 21 5'11" ~175lbs 8% on elec. analyzer

02-08-2009, 06:37 PM	#30
camarosuper6 Unstoppable Force Elite Member Join Date: Aug 2003 Location: California Posts: 3,415	Well yeah, Im sure it would..especially since I train very low volume "per workout", as it would be described. My legworkout consists of one heavy set of a given exercise (4-8 reps.... 10 at the most) followed by what would be considered a metabolic type exercise of 20 reps.. whether it be squats, hacks, leg press, etc. If you are familiar with the DC type training, its deemed the "widowmaker". So, doing only two exercises in those rep range guidelines, I would have to be doing some insanely heavy squats to reach the 10 ton mark. "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

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