PLAYING IN THE GYM: Lessons from Recent Experiments
By Shane Robert
I recently traveled to Florida and didn’t have access to the kind of equipment that would allow me to do my usual training. When this happens, I tend to shift from trying to stick to a specific, goal driven training plan and, instead, just play at the gym. I still get a good workout, of course, but I allow myself to experiment a little and have fun instead of stressing about trying to stick to the plan.
There were two workouts that I came up with and really enjoyed.
MIAMI COMPLEX
I came up with a complex that I enjoyed so much, I have continued to include it in my routine since that trip. I do think that it has great value not only for weightlifting, but overall hypertrophy and strength. Complexes are nothing new, of course, and I have written about them extensively, so I won’t wax too much about how great they are.
I am calling this the ‘Miami Complex’ because that is where I first did it.
- Snatch Grip Upright Row
- Whip Snatch (snatch from the hips)
- High Hang Power Clean
- Low Hang Power Clean
- Power Clean from floor
- Clean High Pull
I did this for 5 sets of 5 reps of each movement. Remember, with a complex, you complete each movement for the prescribed amount of reps before moving on to the next movement, which you complete without rest. In effect, because there are 6 movements, you have completed a 30 rep set. Rest 60-90 seconds and repeat 4 more times. I used 100 pounds and it was…hard.
Then again for fun, I did 100 5x1, 110 4x1, 120 3x1, 130 2x1, 140 1x1, 150 1x1. This whole workout took about 40 minutes. That was also hard. The tonnage calculated was immense and I probably sweated a gallon.
WILLIAMS GIANT SET
Jim Williams was a powerlifter from the 1960s and 1970s. Known as the Scranton Superman, he was an all-around strong person who was particularly famous for his bench pressing ability. With a 675 competition bench to his name, he is reputed to have done well over 700 pounds in training. This is raw, mind you.
Williams had a very unique training program. He would bench to a max 5 days per week, do some supplemental benching movements hard and heavy, then would hit an enormous volume of assistance work for 10 sets of 10 of each movement. Again, 5 days per week.
Being a mere mortal, I didn’t attempt 10x10, nor did I attempt to do it 5 days in a row. I did, however, put the assistance work together as one continuous giant set for 5 sets. It looks as follows:
- Pulldowns
- Behind the Neck Press
- Barbell Curls
- Cable Pushdowns
- Seated Cable rows
- Lateral Raises
- Lying triceps Extension
- Hammer Curls
- Plate Front Raises
- DB Fly
Do 10 reps of each exercise back to back with no rest between. Repeat this 5 times with as little rest as possible between giant sets. Or do 10 sets if you’re a complete maniac. This is 10 exercises, so you will do 500 total reps if you do 5 sets and, for those who can’t count 1000 whopping reps if you do 10.
The pump you get is insane. You’ll be breathing heavily and sweating profusely. But, your workout will be done in less than 30 minutes.
Sometimes it’s fun to simply play around in the gym, get a good sweat going, have fun, and leave feeling awesome. The Miami Complex and Williams Giant Set are two ways you might do it.
