Everyday Systems

While working on the new shovelglove video, I've been doing just 7 reps a set (and then repeating as I had time), because I figured people watching the video would be bored by my usual 14/21/42. I was surprised at how hard and fun it was. It was hard not in a "I can't do this!" way but "man am I beat!" when it's done way.

I think it was this hard in this good a way because instead of maxing out one group of muscles and then moving on to another (partially but not completely overlapping) group, you revisit the same warmed up muscle group several times. It keeps your whole body in a sort of evenly worked out glow instead of overheating one part and then another.

I think it's also something that might be great for beginners. Fewer reps means it's less likely that you will overexert yourself, and you can pay better attention to form. It's also less daunting than big sets, and therefore more motivating.

I'm able to do about 2 and a half 7 rep cycles of my normal movements in 14 minutes. I think I'll continue to do this at least one day a week for a while and see if I continue liking it this much.

Reinhard

Isn't it cool how many ways there are to do this stuff?

This morning I did a small # of reps of shovel/churn/chop all on the left and then repeated on the right.

Next time I'll take 5 moves with 7 reps each and do this:

left side: shovel x7/one-handed churn x7/chop x7/flip lever x7/paddle x7

right side: repeat above

I'll keep going with these cycles for 14 minutes. Unless I puke first. I have a feeling this will be metabolically challenging!

--david

Well, I didn't puke.

I did the above protocol this morning. I got through 3 rounds but I also did some pushups and dumbell lifts after the first two rounds. If I eliminate everything but the 7rep/5move/1side protocol I may be able to get in 5 rounds.

It was metabolically challenging as I predicted but it also pumped my biceps and shoulders in a way I didn't expect. It's definitely a keeper!

--david

This is what I did today with 12# hammer:

LEFT SIDE:
7 shovel
7 chop
7 stoke
7 churn (one-handed)
7 paddle

repeat above on right side. I got through 5 rounds of this on the left and 4 on the right in my 14 minutes.

This started out tough but by the end I was feeling pretty strong and I actually increased the leverage a bit.

--david

I tried this with the four rowing motions this morning and it felt pretty frickin' good! I managed 4 cycles with 3 sets of 20 hindu squats tossed in for variety's sake (and to give my screaming deltoids a little break!).

I think I'll make this a regular thing for a while and see what happens with it.

This morning on low-rep theater:

Left:

7 shovel
7 one-handed churn
7 chop wood
7 paddle
7 diagonal chop tree or fireman

Right:
repeat above, THEN
7 ring pushups

I got in 4 rounds of hammering (both sides) and 3 rounds of ring pushups plus about a dozen regular pushups at the very end. I did each round of hammering without putting the hammer down--in other words I did all position switches in "mid-air."

I think I'll do this every Monday and Thursday.

--david

hey david... what are ring pushups?

James,

Pushups done on gymnastics rings. I set the ring height so they are almost on the ground then do fairly regular pushups while holding them. Ring pushups activate the stabilizer muscles even more than regular pushups and seem to be good for the shoulders.

thanks,
david

I bet!!!!!!!!!
Wow!!!!!!!

Go David go!!!!!

Peace and Love,
Debs

wow, very cool.

I think for today's shugg routine, I'm going to try a low rep set... I left my 10# sledge in the trunk of the car which my wife has at work... so I'll either try the 8# or the 16#.... we'll see....

Glad this idea has been yielding fruit for you guys as well.

This is what my routine has been looking like for the last few weeks, incorporating some low rep count sessions:

M: multiple 7 rep sets
T: single 14/21/42 rep sets
W: single 14/21/42 rep sets
Th: multiple 7 rep sets
F: "freestyle friday" (so whatever I feel like, as long as it's 14 minutes, I'm usually pretty beat by friday so it tends not to be very ambitious)

Reinhard