One of the queries I routinely from customers is along the lines of this:
“Hey Geoff, I’m doing XXXXX and I just hit four million reps in my latest workout. Is that acceptable?
I read on the forum that some guys are doing 8 gajillion reps and I just want to know how I measure up…”
Now obviously, I’m exaggerating on the rep count, but you get my drift, right?
And that’s because typically (but not always), I assign reps and sets, but NOT total workloads.
I let the workout duration be the controller 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 something along those lines.
In other copyright, I hardly ever program “5x5.”
The reason I do this is to accommodate for individual differences.
Differences in:
Strength levels
Training experience and history
Injury background
Stamina
They all play a role in “how many reps is best” for YOU.
I have a background in Olympic Weightlifting and have generally low “endurance.”
So, if you examined the number of Clean + Press sets I here performed doing a program like ‘THE GIANT,’ they’d be quite 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 100 reps of Clean + Presses in 30 minutes.
To me, that’s unbelievable. But props to them!
So the only way you’ll know what’s “good” is to do three things:
1- Establish your RM for the specific program.
2- Run your first training session and record the total number of sets and reps in your training log.
3- Repeat #2 every training session and monitor the increase of total reps.
“Good” is when you see those total reps increase over the course of time - a month… 1.5 months… two months… whatever the program duration is.
And that’s because you’re only competing against yourself - no one else.
But if you want a target - something to measure your strength against - why not use my “STRONG ENOUGH” Standards?
“How do you know if you’re ‘strong enough’?”
Simple.
Hit these targets:
1- 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.
Third, Single KB Snatch w/ 32kg for 100 reps in 10 minutes.
Can’t reach them yet?
Seem too hard?
Think they're unattainable?
Good!
Now you have goals to work toward.
Simply break them down into smaller units and then crush those milestones.
Firstly, Use 2x16kg for the C+P and Front Squat, and 16kg for the Snatch.
Secondly, 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.
Finally, 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* -
[+] Burn fat and strip fat off your waist
[+] Become more muscular and fill out your t-shirt sleeves
[+] Increase your stamina so climbing the stairs and playing with your kiddos is no longer a chore
[+] Feel more energized daily so you’re not hitting your 3rd cup of coffee at 2pm
[+] Reverse your diseases so you can lower the dosages of your meds or eliminate them altogether
And be proud of yourself once again.
Stay Powerful,
Geoff Neupert