[quote]uberswank wrote:
What rest intervals did you guys start at?[/quote]
I started at 20 seconds, however I was a bit heavy on a few lifts, but I made them with 30 seconds toward the last few sets. It’ll take a run to get em down pat, but I dont like rehearsals, i just hit it hard, i will adjust as necessary : )
[quote]violatepropriety wrote:
uberswank wrote:
What rest intervals did you guys start at?
I started at 20 seconds, however I was a bit heavy on a few lifts, but I made them with 30 seconds toward the last few sets. It’ll take a run to get em down pat, but I dont like rehearsals, i just hit it hard, i will adjust as necessary : )[/quote]
I used :30 since it was the first time with this protocol in a while.
Did you get the feeling like those eight sets were almost like one continuous set?
I barely had time to walk over get a sip of water and get back…But I acutally liked it.
I can see myself just staying right there and not moving when I get down to only :15 rest between sets.
Should be interesting.
Since he says this program is very aerobic, could this be used as a cutting program?
What % of your 1rm would you use for 8x8?
Sorry if any of this was mentioned in the article.
[quote]rrjc5488 wrote:
Since he says this program is very aerobic, could this be used as a cutting program?
What % of your 1rm would you use for 8x8?
Sorry if any of this was mentioned in the article.[/quote]
According to Gironda you should start with about 40% to 50% of your one rep max. I used about 60% the other day, but then I did rest for :30 which is about twice as long as the program calls for.
[quote]rrjc5488 wrote:
Since he says this program is very aerobic, could this be used as a cutting program?[/quote]
The 8x8 is almost like a slightly watered-down variation of Tabatas. 8 reps of work, with 15 seconds rest (as opposed to 20 seconds of work, 10 seconds rest).
When I tried it with power cleans, I used 115, and kept the rest somewhere between 15-20 seconds throughout. Though, the last 2 or 3 sets I had to pause mid-set to shake out my grip. I was huffing and puffing, and it was the first time in a while I actually thought I’d hurl during a workout.
I’ll be testing out 15x4 tonight, either jerks or sumo deads. I’m thinking of using about a 6-8RM. We’ll see how it goes.
[quote]ZEB wrote:
violatepropriety wrote:
uberswank wrote:
What rest intervals did you guys start at?
I started at 20 seconds, however I was a bit heavy on a few lifts, but I made them with 30 seconds toward the last few sets. It’ll take a run to get em down pat, but I dont like rehearsals, i just hit it hard, i will adjust as necessary : )
I used :30 since it was the first time with this protocol in a while.
Did you get the feeling like those eight sets were almost like one continuous set?
I barely had time to walk over get a sip of water and get back…But I acutally liked it.
I can see myself just staying right there and not moving when I get down to only :15 rest between sets.
Should be interesting.
[/quote]
Allright, I did the 8 x 8 for my one-arm pushups. I didn’t use any added weight, with 30 seconds rest period. I did 8 left, 8 right, and then rest 30 seconds.
I failed at rep 7 of the 8th set both arms. I am dead. Good find!!
[quote]Minotaur wrote:
I’ll be testing out 15x4 tonight, either jerks or sumo deads. I’m thinking of using about a 6-8RM. We’ll see how it goes.[/quote]
Oh Sweet Mother of Pearl. About an hour ago, I finished the 15x4 session. Urghh!! I went with sumo deads, using a 6RM weight, and I kept 30 seconds rest between sets (though, for the last 2 sets, it crept up to about 40 seconds. The whole workout, warm-up included, took almost 25 minutes. Not too bad. Of course, afterwards, I laid on the floor of my basement for just about 12 minutes (the length of 2 songs on my ipod), contemplating why I had done what I had done.
Interestingly, it wasn’t as cardio-intensive as I’d expected. Probably because I rested a bit longer than when I did the 8x8. There’s no way I can see doing more than 1 exercise per session, and even then, no more than twice a week, tops.
All in all, I deem it a successful experiment. 15x4 is going into my bag of tricks, to be whipped out when just nothing else will do. 
I did an 8x8 total body workout Friday.
8x8 side lateral SS with 8x8 narrow chins, then
8x8 incline dumbell SS with 8x8 dumbell rows, then
8x8 front squats SS with 8x8 SLDL
I was almost in tears by the end of it but I could feel my quads contracting right down to the bone during the last few sets.
It’s now Sunday and I am sore as FUCK!! Was it too much or did I force my body to adapt to some serious stress and therefore it will grow?
[quote]Pound4Pound wrote:
I did an 8x8 total body workout Friday.
8x8 side lateral SS with 8x8 narrow chins, then
8x8 incline dumbell SS with 8x8 dumbell rows, then
8x8 front squats SS with 8x8 SLDL
I was almost in tears by the end of it but I could feel my quads contracting right down to the bone during the last few sets.
It’s now Sunday and I am sore as FUCK!! Was it too much or did I force my body to adapt to some serious stress and therefore it will grow?[/quote]
I think you will know the answer to that question in a few days.
ok, I have another one for yo uguys…what about the old 100’s routine. What is your opinion on that for body composition?
[quote]casper wrote:
ok, I have another one for yo uguys…what about the old 100’s routine. What is your opinion on that for body composition?[/quote]
Are you referrig to the “100 reps” in a row workout out, or something else?
no…there is an old school method of 100’s training, where the goal is to get to 100 reps. So you start of your set and at whatever rep number you stop at ( say 57the rep ) you subtract that number from 100 and that is how long you rest ( for this example it would be 43 seconds ) , then you proceed with the 58th rep until you fail again. So you now have a shorter rest period. ( say you now failed at rep 79 so you rest for 21 seconds ) Now,do this until you hit your 100 th rep and that’s the set done. So you do not start back at the first rep when you have failed, but you conintue your rep count until a total of 100 has been reached.
A couple of bodybuilders and athletes apparently used this method back in the day. Who, I am not sure. But that is basically the concept. I ask this because it seems not the norm in the training world much like Gironda was, and I want to know what all you guys think of this one.
[quote]casper wrote:
no…there is an old school method of 100’s training, where the goal is to get to 100 reps. So you start of your set and at whatever rep number you stop at ( say 57the rep ) you subtract that number from 100 and that is how long you rest ( for this example it would be 43 seconds ) , then you proceed with the 58th rep until you fail again. So you now have a shorter rest period. ( say you now failed at rep 79 so you rest for 21 seconds ) Now,do this until you hit your 100 th rep and that’s the set done. So you do not start back at the first rep when you have failed, but you conintue your rep count until a total of 100 has been reached.
A couple of bodybuilders and athletes apparently used this method back in the day. Who, I am not sure. But that is basically the concept. I ask this because it seems not the norm in the training world much like Gironda was, and I want to know what all you guys think of this one.[/quote]
You know I’ve never tried that one.
Why don’t you experiment with it and let us know how it works.
I bet you can only do that with one body part per day.
Sounds like a tough one.