One of the queries I get regularly from customers goes something like this:
“Hey Geoff, I’m working on XXXXX and I just hit 4 million reps in my latest workout. Is that good?
I read on the forum that some guys are doing 8 gajillion reps and I just want to know how I compare…”
Now obviously, I’m overstating on the rep count, but you get my drift, right?
And that’s because typically (but sometimes), I assign reps and sets, but NOT total workloads.
I let the workout duration be the governor of the amount of work completed, like 30 minutes for example.
So you may see “sets of 5,” or “ladders of 1,2,3,” or a similar approach.
In other copyright, I seldom program “5x5.”
The reason I do this is to adjust for for individual differences.
Differences in:
Strength levels
Training age check here and background
Injury background
Endurance capacity
They all contribute to “how many reps is best” for YOU.
I have a background in Olympic Weightlifting and have generally limited “endurance.”
So, if you looked at the number of Clean + Press sets I performed doing a program like ‘THE GIANT,’ they’d be relatively low - maybe as low as about 40 in a half-hour session, depending on the size of the KBs I was using.
Other guys post numbers like a hundred reps of Clean + Presses in 30 minutes.
To me, that’s mind-blowing. But nice work to them!
So the only way you’ll know what’s “good” is to do three things:
1- Determine your RM for the specific program.
2- Run your first training session and track the total number of sets and reps in your training log.
3- Repeat #2 every training session and track the increase of total reps.
“Good” is when you see those total reps go up over the course of time - a month… six weeks… 8 weeks… the length of the program.
And that’s because you’re only challenging yourself - no one else.
But if you are looking for something - something to gauge your strength - why not use my “STRONG ENOUGH” Standards?
“How do you know if you’re ‘strong enough’?”
Simple.
Hit these targets:
First, Double Clean + Press w/ 2x32kg for 10 sets of 5 in 20 minutes.
Second, Double Front Squat w/ 2x32kg for 10 sets of 5 in 20 minutes.
3- Single KB Snatch w/ 32kg for 100 reps in 10 minutes.
Can’t accomplish them yet?
Feel impossible?
Consider them out of grasp?
Excellent!
Now you have benchmarks to reach.
Simply chunk them into achievable pieces and then crush those milestones.
1- Use 2x16kg for the C+P and Front Squat, and 16kg for the Snatch.
2- Use 2x20kg for the C+P and Front Squat, and 20kg for the Snatch.
3- Use 2x24kg for the C+P and Front Squat, and 24kg for the Snatch.
4- Use 2x28kg for the C+P and Front Squat, and 28kg for the Snatch.
And as you focus on becoming “STRONG ENOUGH” you will *magically* -
[+] Get leaner (lose fat) and slim your waistline
[+] Become more muscular and notice stronger arms
[+] Increase your stamina so climbing the stairs and playing with your kiddos is no longer a chore
[+] Enhance your energy levels so you’re not hitting your 3rd cup of coffee at 2pm
[+] Manage chronic issues so you reduce or eliminate medication use
And be proud of yourself once again.
Stay Powerful,
Geoff Neupert