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Monday is mash your muscles day.

Last week was a deload week and it nearly killed us. What we normally do for a deload is to slash the weights we lift in half but keep the reps at basically the same level. However this week we went absolutely berserk and did millions of reps. Overhead squats for 10 sets of 10 reps were disgusting as was the circuit of press ups, rows and ab roll outs also done for 10 sets of 10 reps. Every single part of me was sore, swollen and slaughtered – and it was great.

We’ve been doing earnest, serious strength training for months now and our reps never got higher then 5. The emphasis has been all been on heavy weights, good technique and making slow but steady progress. Throwing all of that to the wind and having a fast, furious and fun workout was fantastically liberating. We sweated buckets, panted like dogs and ached like . . . um . . . something that aches a lot.

I’m going to keep my training more rep based for the time being and give my various injuries (back, elbow, etc) time to heal. The other benefit of this type of training is that it only takes about 40 minutes from start to finish to get done – and that includes a 10 minute warm up.

So, let’s say you fancy a change and want to give yourself a bit of an old school thrashing then you could do no better then giving one of these fine workouts a go.


10 minutes cardio.
5 minutes random activation stuff (glute bridge, step ups, kettlebell swings and similar)
Overhead squats – 10 sets 10 reps on a strict 30 seconds rest.
Circuit of  TRX press ups, TRX supermans and TRX inverse rows. 10 circuits of 10 reps. Very little rest.


10 mins cardio
5 mins activation
Squats 10 sets of 10 reps 30 seconds rest
Romanian 10 sets of 10 reps 30 secs rest
Press ups 10 sets of 10 reps 30 secs rest
Rows 10 sets of 10 reps 30 secs rest
Leg raises 10 sets 10 reps 30 secs rest


10 mins cardio
5 mins activation
Lunge walk 100 strides
Overhead press supersetted with Lat pulldowns 10 sets of 10 reps. No rest.
Sit ups 10 sets of 10 (or more) reps

And there you go, three little full body workouts that will burn some fat, build some muscle and get you fitter.

Thanks for reading,
Dave Carter,
Dave’s Gym,


1 Comment
  • Lindsay on April 18, 2013

    This sounds really intense and I have been looking to step my workouts up a bit, definitely going to try this

    Thanks for the post

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