the 300 test- anyone completed it?

has anyone attempted the 300 test?

http://www.conanstevens.com/bodybuilding-and-muscle-gain/big-huge-muscle-the-secrets/the-300-workout---what-a-load-of-bollocks.html

* 25 pull-ups
* 50 dead lifts with 135 pounds
* 50 push-ups
* 50 jumps on a 24-inch box
* 50 “floor wipers”
* 50 1-arm clean and presses with 36-kettlebell
* 25 pull-ups

http://blogcritics.org/archives/2007/08/19/113705.php


ok the clean and press, the push ups and the box jumps are fine (well... not "fine" they hurt but I can complete them)

Ive never done dead lifts before (bad lazy man, throw rotten veg at me!) and Im nervous about them, but sure I can get the strength to complete in 3 months, the floor wipers will be tricky but Ill get there, its the pull ups Im worried about!

Ive set my self a goal of trying to complete the workout by december 14th... note I said "complete" not smash it up in under 20 minutes!

Anyone else care to join me? Nice to have a goal for christmas

The '300' workout was suppose to be a final test for the actors to see who was in the best condition.Instead of us diving in the deep end,what if we follow the build up program.Apparently three levels.(From Mens Fitness RX mag)

Level 1-Do circuit 2 times,resting 1 minute between exercises.3 times per week.
Pull ups-5 reps,Rest 1 minute,
Deadlifts w/135 lbs-10reps,Rest 1 min
Push ups-10 reps,rest 1 min
Box jumps(24 in)-10 reps,Rest 1 min
Floor wipes-10 reps,rest 1 min
Single-arm kettle bell(35 lbs) clean and press,10 reps each arm,rest 1 min
Pull ups -5 reps,rest 1 min. Better results add cardio 3 to 5 times per week.

Level 2-Circuit 2 times,30 sec rest between exercises.3 Times per week
Pull ups-10 reps,30 sec rest
Deadlifts w/135 lbs -20 reps,30 sec rest
Push ups-20 reps,30 sec rest
Box jumps-20 reps,30 sec rest
Floor wipes-20 reps,30 sec rest
Single arm kettlebell(35lbs)clean and press-20 reps each arm,30 sec rest
Pull ups-10 reps,30 sec rest. Better results add cardio 3 to 5 times per week.

Level 3-Circuit 2 times,15 sec rest.3 times per week
Pull ups-15 reps,15 sec rest
Deadlifts-30 reps,15 sec rest
Push ups-30 reps,15 sec rest
Box jumps-30 reps,15sec rest
Floor wipes -30 reps,15 sec rest
Single arm kettlebell(35lbs)clean and press-30 reps,15 sec rest
Pull ups-15 reps,15 sec rest. Better results add cardio 3 to 5 times per week

You move from one level to the next when you feel current level is easy.Also you have to complete the number of reps,taking your time getting them out.

What do you think?

yeah I would never suggest anyone just dive into doing it

The way people approach training for a test will vary, the way Im doing it is to get the full 300 reps in one session, but with varied weight (sometimes more sometimes less) and plenty of breaks

Im not too bothered how people prepare for it, one mans meat is another mans murder and all that, I just want to know if anyone else would want to set a goal with me in the 3 month run up we got for xmas... better to set a goal and miss than have no goal at all

The only 300 workout ive seen and went HOLY SHIT! was this one
https://www.youtube.com/watch?v=otV-0r3-Qd8
thats 300 just from pushups/core

Im aiming to get through the kettlebell meltdown variation.

https://www.youtube.com/watch?v=SRpbM9nzDcM

Mainly because I only have kettlebells and no room for a barbell at home.

Yours,
Beev

what are floor wipers?

floor wiper clip here
gym jones 300 torture lives here

still no one want to join me for this one?

even to attempt it and not complete it or to take ages doing it would be an achievement

I'm going to do a variation of it today. 50 Swings, 50 squats with kb, 50 clean & press, 50 pushups, 50 snatches and 50 floor wipers. I would add pullups but I don't have a pullup bar.

Rich,

Good luck with the 300. Was able to perform this about a year ago, but have to slowly work my way back up the level after a recent health setback. A couple pieces of advice:

1. Be careful of the deadlifts. Each lift must be performed as a seperate and distinct movement. If not, this exercise has a reputation for causing injuries. ( Recomend reading "Starting Strength" or "Power to the People" to get good form)

2. Most people do their pull ups as a "kipping pull-up" when attempting this due to the high number of reps required.If you want to learn how to do these then follow this link and look under that name. ( the link is to Crossfit and this section will also give you some good videos of doing deadlifts as well as other exercises) http://www.crossfit.com/cf-info/excercise.html

3. If you are going to inrease your strict pull up numbers then I suggest using the "Grease the grove" concept made popular by
Pavel Tsatsouline ( he authored the above mentioned "Power to the People" book. Here is an article from his website on the concept http://www.dragondoor.com/articler/mode3/69/

I hope this helps you on your endevore.

Keep safe and train hard/smart, Mark H

Nix,
that second gymjones link was awesome thanks very much for posting i wouldnt of wanted to attempt it without reading that

MarkH
thanks for the excellent links, what time did you get a year ago?

thanks for the advice too, Ive hurt my back before and know just how bad back pain can be so I dont "play" with the deadlifts!!
with box jumps,press ups and to an extent the clean and press you can grit your teeth and blast through

I am currently 105 kg, so at 5ft 10 Im pretty heavy


the clean and press, box jumps, deadlift, push ups I can eat up without too much fuss at the moment ... even back to back, it hurts but its do able

so my chest, shoulders and legs are strong and Im fit enough to complete the box jumps inside of 3 minutes

but now my years of neglecting my abs and back (and eating many many pies ) are really showing:

the floorwipers kill me, I get really bad pains in the sides of my legs, probably the strain of unused muscles trying to stabilise my weighty legs through the movement

but the pull ups, well full lock wrists facing your face dead lock pullups??? ... I can now do (after 6weeks training for it) ... wait for it... 7!

thats it so far in a set of 3, 2,1 and then 1, pretty pathetic

my end goal would be to able to do 15 full ones with no break and the rest assisted, I dont think I could do that "kipping" that the slim fellas do, its no good for fat boys like me!!!

the other option would be to lose weight a truly disgusting idea

Ive noticed most of the videos of people doing the 300 are people with rockclimbing type bodies, svelt little ninjas built for stealth

One of the things it says in the Gym Jones link provided by Nix is it really shows you where you are lacking, its an interesting process and one I would highly recommend... even if it is dead hard ... on the body and the ego.

Rich,

My time for this was 20:18. and then I spent the next 1:17 puking my guts out! How do I know the time for puking? My training partner has a sick sense of humor and used the stopwatch.

I'll tell you what Rich I'll make a goal to do it again , but I'm not sure I'll be ready by Dec due to my recent set back. Ah, hell I'll even make it my "definite purpose" which now requires me to lay out the next month and a half of workouts to accomplish my goal.

Good luck... oh by the way I'm only 5'6" tall but weigh in at about 200lbs so I'm not some stick thin or "svelte" swimmer type. More of a barrel chested wrestler type thick boned guy.


Keep safe and train hard/smart, Mark H

Ha! Nice one mate

Beev wrote:

Im aiming to get through the kettlebell meltdown variation.

https://www.youtube.com/watch?v=SRpbM9nzDcM

Mainly because I only have kettlebells and no room for a barbell at home.

Yours,
Beev

Sounds good. I'm up for this as I have kettlebells too.

I haven't watched the clip yet so I may yet live to regret this.

just gave myself a little test on this to see where Im up to today

did everything except the deadlifts and the chinups with as good form and as swiftly as I could manage in 18 mins!

so I should be on for getting it all done in under 25 mins

Im cyber smug and Im cyber boasting

made up with my chubby self so I am

Richard Grannon wrote:

just gave myself a little test on this to see where Im up to today

did everything except the deadlifts and the chinups with as good form and as swiftly as I could manage in 18 mins!

so I should be on for getting it all done in under 25 mins

Im cyber smug and Im cyber boasting

made up with my chubby self so I am

... and by "under" 25 mins I actually mean "around" 25 mins- never understimate the drain of stacking exercises!

god sounds tough

rich if your struggling with the pull ups try this:

Quote :

The pull-up is the king of upper body exercises. Being able to pull up one’s own body weight is one of the most useful tests of functional strength. Elite military units, such as Navy SEALs and Air Force Special Tactics, want their members to be able to do at least 20 pull-ups. As a freshman in high school, I watched a classmate (a heavily muscled swimmer) do 47 during lunch recess. However, the overwhelming majority of men and women (Yes, women can do pull-ups.) can’t even do 10. If you would like to dramatically improve your upper body strength, here is the program I used to double my pull-up totals in only five weeks.
Major Charles Lewis Armstrong, USMC, used this routine to prepare himself for an attempt to set a world record for pull-ups. The Armstrong pull-up program consists of two workouts per day, five days a week. Before you faint at the thought of violating the “laws” of fitness that restrict exercise to 3 days a week every other day, remember that the amount of recovery time needed from exercise varies with the type, volume, and intensity. The military typically uses a Monday through Friday training schedule for calisthenics.
Monday: Do five maximum effort sets. Rest 90 seconds between each set. Make sure that each set is a maximum effort set, but don’t concern yourself with numbers. You will probably increase the numbers in the last two sets before you see much improvement in the first three.
Tuesday: Pyramid Day. Start the pyramid with one repetition, the next set has two repetitions, the next has three. Rest 10 seconds for each repetition in the previous set. Continue adding reps to each set until you miss a set. That means, if your last set was five, and your next set should be six, but you could only do four, you missed a set. Then finish your workout with one more set at a maximum effort.
Wednesday: Do three “training sets” of overhand pull-ups, three sets of underhand pull-ups, and three sets of overhand pull-ups where the back of your neck touches the bar. Rest 60 seconds between sets. A training set is determined by your current level of strength. If you are advanced, it might be 5 or 6. The goal of the workout is to do the same number of repetitions per set, so start off conservatively. If you can only do one, use one. You must complete nine training sets for this workout.
Thursday: Do the maximum number of training sets that you can. Use the same number of repetitions that you used in your Wednesday sets. Rest 60 seconds between each set. Do training sets until you miss a set.
Friday: Repeat the day that you found to be the hardest in the previous four days. This may vary from week to week.
Most people who stick with this program are able to double their pull-ups in 4-6 weeks. In addition to pull-ups, Major Armstrong did three maximum effort sets of push-ups every morning, and then did his pull-up routine 3-4 hours later. That workout schedule is probably not convenient for most people, but it doesn’t have to be followed exactly. Just be sure to do the pull-up routine separately from the push-ups. Though I don’t recommend it, you could also skip the push-ups unless you’re training for a fitness test which includes push-ups.
Unless you are facing a make-or-break fitness test, I personally wouldn’t follow this program longer than 6-8 weeks even if you haven’t reached your ultimate goal number. Change to a different exercise routine, while maintaining your pull-up gains by doing 5 sets of 50% of your max, five days a week, or doing your max reps at least twice a week. In other words, if you want to maintain the ability to do 20 pull-ups, do 5 sets of 10, five days a week, or do a set of 20 at least twice a week. After 1-2 months, you should be able to go back to the Armstrong pull-up program at about the same place you left off and push on to the next level.

it worked wonders for me, when i done a lot of rock climbing i was able to do a one arm pull up after 7 weeks of this and about 15 regular pull ups they were palms away pull ups but i guess it would work for chin ups too

thanks for that Bex, good article

I actually had a bit of a breakthrough night before last with the pull ups-

My plan was to do 2 pull ups rest for 30 seconds and do it for 4 sets to see if I could squeeze 8 out... 10 minutes later I had actually managed to do a set of 25, full dead hang pull ups! I was giddy with glee i tells ya!

So even if it takes me longer on the day I will be doing as many unassisted pull ups as I can

Rich,

Congrats on the progress. It sound like you are well on the way to kicking the "300" test's arse. I too have been working on the aspects of the test.. my progress is slower but still consistent.



Keep safe and train hard/smart, Mark H

thanks Mark, the pull ups felt fine at the time but hurt deep deep inside afterwards!

it hurt if you pull up with the back of your hands outside... if you look in your hands its much easyer..

chulodog,

Yes it is easier, but technically you are now doing a "chin up" instead. Still a good exercise but has less practical value. Pull ups work the same muscles as climbing over a wall, a fence, or out/in a window. All of these can have great value in preventing a thrashing by "tactical retreat" .

Although a "chin up" would use similar muscles as grabbing someone by thier collar and lifting them or pulling thier head toward you in a clinch.

Keep safe and train hard/smart, Mark H

haha, yes, in the army weve allways had to do the spupid pull ups!! hated them.. still dont like them, but i know its the thinks you dont like you have to train the most!!

greets!