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Thoughts on Hills, Squat Racks and Press day

July 30, 2010

Thought on Hills:

How does one know how many hills to do?

This is actually simpler than it sounds.  While many (falsely) assume that you should set a goal number for hills and set out to hit that number, they would be mistaken.  One could theoretically run hills “all day,” much like the old ball coach made you do back in high school, but this again is a mistake.  Actually, the correct number of hills is exactly 2 more – after your hands spontaneously appear on your hips on the way down the hill.

Anyone who’s run hills knows what I’m talking about: you’re cruising along, just killing the hill.  Not tired at all.  Breathing is fine.

Then – seemingly out of nowhere – your hands appear on your hips.  This could be on rep 3, 10 or 15 – the number is irrelevant; you’ve only got two more hills to run.

So – run the hill as hard as you can, as many times as you can.  I actually suggest you somehow not count them, but I don’t have a strategy for implementing this.  Once your hands appear on your hips, you have two more.

Gym Law (Broken All Too Often):

It is important that we observe the following, most important weight room rule:

Unfortunately, too often in commercial gyms, this law is not heeded.

Unfortunately, too often in commercial gyms, this law is not heeded.

I don’t understand the infatuation with curling in the squat rack, but I can tell you that when I am trying to use the only one in my gym, and a dude is standing in it, he’s usually not squatting (typically shrugging or curling).  I have no problems waiting for a squatter in the squat rack, but a curler?  This I cannot stand for.

WORK: Press (5)

  1. Z-Health Warmup
  2. Shoulder Re/Prehab
  3. Jump Rope
  4. Press
    • 45 x 3 x 3
    • 65 x 3 x 2
    • 85 x 3
    • 105 x 5
    • 120 x 5
    • 140 x ?
    1. Press – 5 x 10 @ ~50% 1RM
    2. Pullups/Chinups/Whateverups, unweighted – Aim for a rep total and get it.  50 is a “solid” number.  25 is acceptable, but the goal would be to get up to at least 50.

    Pardon me, would you have any Grey Poupon?  But of course!

    2 Comments leave one →
    1. July 30, 2010 4:43 pm

      Would you believe it? There’s a man curling in the squat rack as I walk over to it… The luging gods mock me!


    1. Deads + Hills « Primal Bodybuilding

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