SimpleFit HEAVY – brainstorming…

Forums Fitness training SimpleFit HEAVY – brainstorming…

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  • #106910
    darthgall
    Participant

    Dog Brothers,

    Always liked SimpleFit, especially when I travel; elegant and comprehensive. I always envisioned it as a workout that James Bond / Jason Bourne would do as they’re globetrotting.

    Anyway, I have a house with a basement and some bars and weights (definitely blessed in that respect). I was thinking of a way to incorporate weights.

    My thinking was pullups (no change) – Bench Press – Deadlift

    As one would move up levels, instead of upping the reps, one would up the weight.

    So Level 1, Day 3 might look like:

    10 Pullups

    10 reps bench press, 1/4 bodyweight

    10 reps deadlift, 1/3 bodyweight

    Level 2, Day 3 would then be:

    13 Pullups

    10 reps bench press, 1/3 bodyweight

    10 reps deadlift, 1/2 bodyweight

    Picking a starting weight is always tricky; it’ll vary person to person based on LOTS of factors, so I thought a percentage of bodyweight is a good simple way to start (probably doesn’t need to be precise, either, calculate and round down based on what weights available)

    Alternatively, one could pick a reasonable weight and just mirror the pushup/squat rep numbers.

    I do think bumping up the weight AND the reps is probably too big of jump between levels

    Safety:

    Incorporating heavy lifts always brings with it safety concerns. If anyone decides to try this, check your ego and start with a lower weight than you think you need. I’ve been working out alone in my basement for years now and I’ve never had to drop a bar or dump weight b/c I pay close attention to where I’m at, what I can do, and I always play it safe; please do the same.

    I’d love to hear some ideas about how to structure this. Like I said, it’s a brainstorm (and there’s no bad ideas in brainstorming, right?)

    I haven’t thought this all the way through, it literally started as a shower thought, but if you have input, flame away!

    -Mick

    #124858
    numpty
    Participant

    Sounds awesome. I’ll have a think..

    You running Simplefit now?

    #124859
    numpty
    Participant

    darthgall wrote:


    Dog Brothers,

    Always liked SimpleFit, especially when I travel; elegant and comprehensive. I always envisioned it as a workout that James Bond / Jason Bourne would do as they’re globetrotting.

    Anyway, I have a house with a basement and some bars and weights (definitely blessed in that respect). I was thinking of a way to incorporate weights.

    My thinking was pullups (no change) – Bench Press – Deadlift

    As one would move up levels, instead of upping the reps, one would up the weight.

    So Level 1, Day 3 might look like:

    10 Pullups

    10 reps bench press, 1/4 bodyweight

    10 reps deadlift, 1/3 bodyweight

    Level 2, Day 3 would then be:

    13 Pullups

    10 reps bench press, 1/3 bodyweight

    10 reps deadlift, 1/2 bodyweight

    Picking a starting weight is always tricky; it’ll vary person to person based on LOTS of factors, so I thought a percentage of bodyweight is a good simple way to start (probably doesn’t need to be precise, either, calculate and round down based on what weights available)

    Alternatively, one could pick a reasonable weight and just mirror the pushup/squat rep numbers.

    I do think bumping up the weight AND the reps is probably too big of jump between levels

    Safety:

    Incorporating heavy lifts always brings with it safety concerns. If anyone decides to try this, check your ego and start with a lower weight than you think you need. I’ve been working out alone in my basement for years now and I’ve never had to drop a bar or dump weight b/c I pay close attention to where I’m at, what I can do, and I always play it safe; please do the same.

    I’d love to hear some ideas about how to structure this. Like I said, it’s a brainstorm (and there’s no bad ideas in brainstorming, right?)

    I haven’t thought this all the way through, it literally started as a shower thought, but if you have input, flame away!

    -Mick

    I would either run a strength program like 531 or GSLP using Simplefit as the assistance and conditioning.

    Or look at Wendlers WALRUS training. Basically do Simplefit with a heavy weights vest and kettlebells…

Viewing 3 posts - 1 through 3 (of 3 total)
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