SimpleFit HEAVY - brainstorming...

[darthgall]

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

[numpty]

Sounds awesome. I'll have a think..

You running Simplefit now?

[numpty]

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...