One of the queries I get often from customers sounds like this:
“Hey Geoff, I’m doing 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 embellishing on the rep count, but you see what I mean, right?
And that’s because typically (but occasionally), 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 mins for example.
So you may see “sets of 5,” or “ladders of 1,2,3,” or something kind of similar.
In other copyright, I seldom program “5x5.”
The reason I do read more this is to adjust for for individual differences.
Differences in:
Power levels
Time spent training
Injury history
Endurance levels
They all contribute to “how many reps is best” for YOU.
I have a background in Olympic Weightlifting and have generally low “endurance.”
So, if you checked out the number of Clean + Press sets I performed doing a program like ‘THE GIANT,’ they’d be somewhat low - maybe as low as 40 reps 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 astonishing. But props to them!
So the only way you’ll know what’s “good” is to do three things:
1- Find your RM for the particular 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 observe the increase of total reps.
“Good” is when you see those total reps go up over the course of time - 4 weeks… 6 weeks… two months… the length of the program.
And that’s because you’re only measuring yourself - no one else.
But if you are looking for something - 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 accomplish them yet?
Look out of reach?
Consider them out of grasp?
Excellent!
Now you have benchmarks to reach.
Simply divide them into manageable steps and then achieve those goals.
Firstly, 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.
Thirdly, 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
[+] Fill out your physique 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 your energy never crashes in the afternoon
[+] Improve your health conditions so you reduce or eliminate medication use
And be proud of yourself once again.
Stay Healthy,
Geoff Neupert