The Perfect 8
Front Squats Have Long Been a Favorite
As usual, I was pressed for time when I walked into the gym. Work is a load, sleep a precious gem and there’s the kids.
Need I say more?
Yes, time… And I’ve got to get a workout in. Good news is the gym is just downstairs. Phew…
In between my cycling events it was the ideal leg day. So, “what’ll it be today?,” I say to myself—given that I’m in between seasons right now and without a set schedule of training.
Between Seasons:
Refers to the Seasons of Strength annual training (macro) strategy from Section 3 of Strength for LIFE. I’m just coming through the winter months which have been aSeason of Strength and heading into cycling season. And that means focus and training changes, of course.
What’ll it be?
I’ll keep it simple and just do a few sets of warm ups and the pure, basic 3 sets of 8—as in 8 reps. Yes… Ah, but what about getting a few more reps to prime the load for cycling?
Yes, I think I’ll crank out 4 sets of 10 reps. Yes. That’ll do it.
Wait! How about getting wild and doing something sick with sets of 20! Yes! That’ll pump the lactic acid in my quads. Ok, 2 sets of 20 reps with a set to total failure…
That’s going to be awesome!
Ah… but what about the power? I don’t squat that much so I really ought to hit some descending sets, perhaps even pyramid them. Yeah, a good ol’ 12-10-8-6-4-3 with a couple sets of 10 at the close.
Youza! That’s a monster leg. Now, add some leg extensions to that super-setting with cable weighted squat jumps! Some straight leg deadlifts for icing.
It took me some mental wrestling but finally, I’ve got it. The perfect leg workout for the perfect day.
I throw a few plates on the bar, look up and realize that my time is running out. Damn it! I’d managed to waste precious time thinking about how to get it right and now I didn’t have the time I needed.
Steaming with frustration, I quickly rep out a few warm up and crank out 3 furious, intense perfect sets of 8 simple reps. Nothing fancy—in fact, it’s about as white bread simple as training gets. But it worked!
The Lesson
While it’s not what I wanted or planned for it was a great reminder that training is less to do with the “what,” the perfect number of sets and reps than it does with the “how,” the quality of execution of any sets and reps.
You, present, focused and intense is the number one most important variable to your success in shaping a strong, vibrant body and an inspired life.
Stop looking for the right circumstances to become great—start being the great person in every circumstance.
To Your LIFE @ Full Strength,
Shawn
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Tom Fabbri
Thanks Shawn, I think being efficient and focused in the gym is the number one obstacle to most peoples success during any exercise routine. People are just not focused, if there no focus, there is no intensity, no intensity… well you know the rest. As in life… as in the gym, most people are wandering generalities. I read this somewhere, F.I.T., focused, intense, training… it works perfectly… and is very efficient, enough said.
William Harryman
Nice post Shawn,
And you described my workout today – not a lot of time, but needing to get it done, I did 3 sets of 8 on each of two triple sets (hang cleans, bench, leg extensions – power pulls, shoulder press, bent rows) – quick, efficient, and it works.