Pre-exhaust training
Since writing the original bible in 1998, the main change to my routine is my own version of pre-exhaust training.
For almost ten years I have started my workout with 50 one armed press ups. When I started I couldn't do one. But like for the wheel exercise (which I have now been able to increase to 50 in a row) it gradually becomes easier. The one armed press up is very hard - so imagine doing your normal workout having just done 50 of them!
50 is a lot of reps and so to raise the intensity I now do them slower and for the last 5 reps I always go down so that my nose touches the floor.
I have recently added 'the sit to stand test' around my 50 one armed press up. This is how I start following lots of back stretches:
11 sit to stand
50 one armed press ups
11 sit to stand
50 one armed press ups
11 sit to stand
I then go to my garage gym and do 18 full rep chins.
From then on I now always do a leg set followed by an upper body set. So for chest (which I train with thighs) I do:
33 flat bench (currently 65kg)
33 leg extension (currently 40kg)
33 flies (currently 30kg db)
50 one legged press (40kg)
50 dips
50 squats (currently 65kg)
15 chin ups
My last exercise is always 50 two armed press ups - and like I say in the bible I judge the whole workout how easily I can do these reps. Recently I have been doing them with my eyes closed in a sleep like state which mentally stops the pain and ensures my muscles are totally fatigued at the end of the workout.
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