100 Reps, 10 minutes, and Pau Hana

Recently, we’ve been learning more about a training facility called Gym Jones based out in Salt Lake City, Utah.

Rob MacDonald, the Training Director, shared a workout at Men’s Health that will help you blast through plateaus.  And just as a warning, this isn’t going to be easy.  It will push your body physically, mentally, and even spiritually.

MacDonald shared his 100 reps in 10 minutes or less of either bench press or back squat. Yup, the century mark.  MacDonald writes, “You must choose the right amount of weight, though. If you’re using two plates, you’re just warming up.”

This just gives you an idea that it should not be a walk in the park.  You will be constantly questioning yourself during these 10 minutes.  If you aren’t, then you aren’t pushing yourself hard enough or believe in yourself enough.

But for guidelines, MacDonald recommends for beginners to us 135lbs until they can complete all reps in less then 10 minutes.  Once you can do that, move onto 185lbs, and then 225lbs.

MacDonald mentions:

Some guys will ask me to adjust these numbers for their body weight.

Here’s what I tell them: Shit in the real world weighs what shit weighs.

That’s straight forward.

Now you will need to pace yourself so that you can actually accomplish this workout.  Don’t just go fo’ broke right out of the gates.  That’ll leave you curled up in the fetal position in the corner.

A few recommendations from MacDonald.

• aim for 10 reps a minute. Set a timer to beep every 30 seconds. Every time it sounds, do 5 reps.
• start with 6 reps every 25 seconds until you start to get a little tired.

Although your goal is to hit 100 reps before 10 minutes is over, your form should still be top priority.

For the squat, your hips go down below parallel and you come to a full lockout at the top.

For the bench press, you touch the bar to your chest, keep your hips down, and come to a complete lockout.  None of this T-Rexing bench pressing.

MacDonald says, “Fair warning: This isn’t supposed to be easy. It’s supposed to be grueling. But that’s what makes you change and makes you get better.”