300 Trial Run, delayed update

Apologies to any regular readers on the lack of updates lately. No excuses, have just been lazy. In the mean time I have increased my dumbell bench weight (see preceding entry), increased my squat weight to 90kgx10 and increased my deadlift to 100kgx4. This is somewhat out of proportion but given I have only been weight-training for less than a year I expect these to even out with consistent work with heavy weights.


So I hit the gym today with after a big breakfast with the intention of blasting my way through the 300, just to see if I could do it all.

Here's how it went.

-Having had problems with my elbows since I started training for this, I had taken some time off doing a lot of biceps exercises hoping that, left to it's own devices it would sort itself out.

This was probably a good idea as I have not had any troubles with soreness or anything in that area for a while. However it didn't fair too well for the 50 pull ups I had to do.

The first set was pretty grueling and given it was somewhat a trial run I gave some allowances in terms of range of motion. More on that later.

-Now this sort of bodyweight exercise normally wouldn't have hit me too badly in terms of cardiovascular intensity. I'm putting it down to an abnormally large breakfast (large bowl of porridge, 2 slices of bread with cottage cheese) but I really felt sluggish at this point and considered throwing in the towel halfway through the deadlifts.

Determined not to cave at this early stage, I progressed through the prescribed 50 at a rather slow pace.

I did get through them though.

-Next came the pushups. Despite my feelings throughout the dealifts I somehow managed a set of 25 to begin with. Followed by a set of 15 and a final set of 10.

-Onto the dreaded box jumps. If you've read my posts from this blogs inception you'll know this is where I came loose when I first attempted the 300. Today I could feel my muscles ache, my lungs were burning and my head was swimming, but I was determined to push through the entire workout.

I got through the box jumps. Doing a few sets of 5, a few sets of 7 and a few of 8. I think...

-Any way onto the floor wipers, which I'm sure you're all curious about.
Given the unique nature of the exercise there is no convention as to how to position the barbell initially and how to get rid of it safely.

In a stroke of brilliance I realised that the squat rack/power cage would be perfect. I chucked a mat down and dropped the took away the side bars and tada! Easy way to mount/un-mount the bar.

If you hadn't figured out what I'm talking about, proper floor wipers require a movement of the legs to both plates. This lateral movement discounts using a bench with a press rack. You'd fall off and possibly kill yourself.

I could leave this out, but I think it's worth mentioning that I used 50kg instead of 60kg simply because I'd never done a floor wiper with such a heavy weight. I'm going to try again next week with the proper weights and a more strict technique.

-The kettleball clean and press was done and dusted, although with more difficulty than I've experienced before. Like the floor wipers though I was only able to use a 12kg kettleballs. This was because the gym doesn't actually have 16kg kettleballs. I spoke with the gym owner and he assured my they are on the way. WOO!

-25 pull ups to finish. Dang hard as bro! Got 'em done though.


I estimated the time generously to about 60 minutes. It was probably a bit less than that but until I actually time it.

Til next time

Jubssss