Here is my 300 Workout Of the Week (WOW)! This was a lower-body + core workout. For this week’s workout I really changed things up from what you’re used to seeing. Instead of six exercises I did only three. Instead of 50 reps per exercise I did 100. 100 X 3 = 300.
I’ll be honest my lower back has been talking to my lately. The long and short of it is I need to do three things more consistently:
- Stretch on my home-made table that mimics (not duplicates) the Vax-D system.
VAX-D is a patented medical technology that gently stretches the spine and decompresses the discs. Pressures in the lower lumbar spine can be as high as 180 mm of mercury during many common daily activities. VAX-D Treatment is able to reduce the pressure in the lumbar spine down to levels of –160 mm of mercury, relieving the pressure on pinched nerves. In short, VAX-D breaks the cycle of pain caused by bulging and degenerated discs and helps the body heal itself.
- Perform more static stretching post-workout. Even five minutes more often will work wonders. And I know this!
- Use my foam roller more often. There isn’t a lot of good research about the foam roller but here’s what I know personally … when I use it I experience immediate reduction of pain local to where I’ve “rolled out.” Secondly many of the most-respected strength coaches I know personally use it and recommend it to their clients. Until the research catches up I’ll go with the above.
On top of my back aching I just was NOT in the mood to do six exercises. I really just wanted to get in and get the hell out and be done with this workout for the day. Ever have those kind of workouts?
So here’s what I did and let me tell you – while it’s NOT my goal and NOT the definitive guide to whether a workout was productive I can tell you I was sore as hell in the days following this workout.
Hex-bar Deadlift 10×10 (10 sets of 10 reps – rest as short as possible)
Standing Leg Curl 10×10 (10 sets of 10 reps per leg – rest as short as possible)
Video is dark and here’s why. I trained at a facility that is more a Rocky Balboa atmosphere and about half the ceiling lights are burned out. I figure as long as I can see and I’ve got good atmosphere I can train.
Core – Wings/Ab-Straps Knee Ups 40-25-20-15
Video is dark because like the leg curl it was shot at the dungeon facility I was at.
Although this workout doesn’t fit the model I’ve been showing you up to this point there is absolutely nothing wrong with it. And it IS 300 reps!
It mentally satisfied me NOT having to come up with six exercises, I got a good workout in and I did more because of this model than I might otherwise have. I might have done about five sets of hex-bar deads and left the gym – not kidding.
There are many ways to skin this 300 cat. This is just one. It’s real and it’s what I’ve really done often depending on how I feel.