The Killer Circuit. It's Awful But It Works.

You know by now, that I love combining movements and exercises.  You have seen chest supersets, and my favourite 3-way lower body workout.  Lots more educational videos are coming shortly, also.

But every now and again, I just have to be stupid enough to do my tried and true "Killer Circuit".  Still can't move my whole body, 3 days after.  Feels GREAT. 

The thing is, I despise doing it, but my sense of pride and accomplishment outweighs the hatred of doing it.  I just have to prove to myself that I'm not a coward, and make excuses. 


This circuit incorporates many different elements.  Lots of unstability on chain flyes, chain push-ups, and chain pull-ups. There are the standard weighted bar exercises of a deadlift and a squat.  Then there is the actual bodyweight exercise of a dip, with or without added resistance.  The rest periods differ as you go also.  This is a very basic looking situation, but don't be fooled.  It gets very technical.  It will take you at least 3 or 4 times through, to really start getting it.  Most of my members would not stick it out long enough to understand how it works.


A.P., A.B., and M.H. stuck it out, and never backed down.  I'm very proud of you three.


Now please remember, this is only a suggested blueprint.  Exercises can change, of course.  But the make or break of this situation will be your weighted, multijoint movement.  Alot of people may prefer to put a squat in, instead of a deadlift.  But whichever it is, you MUST have a very, very, if not exact, idea of your 1RM on that movement (Single Rep Maximum).


Why?  Because this sets the tone.


The closer your working weight gets to your 1RM, obviously, the tougher it will get.  But here's the thing.  I have seen huge strength increases by going to failure with 70% to 85% of a 1RM.  Don't fail in 2 or 3 reps.  This will defeat the purpose, AND it will be so anaerobic, that your set time (T.U.T.) will only be 12- 15 seconds probably, and you will then need 4 or 5 minutes to rest.  We are all different, but a nice 2 up, 3 down (5 second) set of 7-9 reps, is what you want.  For some, that will be 85% of your 1RM, for others, it may be 65%, ... or whatever.  But this will get ya.  Why?  Your rest period will only be 2:30.  Here's how my circuit unfolded.  I'm not putting in my weights, because it's not about me.  You find your way. 


I am available for consultation if needed.


Chain Flyes to failure. 3 sets, maybe 4.  Rest between sets 1:30
Rest 3 minutes, then.....


Chain Push-Ups to failure. 3 sets, maybe 4.  Rest between sets 1:30
Rest 3 minutes, then.....


Deadlift to 90% failure.  (Yes, that's right.  This is the ONLY one that I will pull up 1 rep short.  Losing your form on deadlifts is a formula for injury.) I work at about 85% of my 1 RM, and can still get out my 6-7 reps, but OH, it hurts.  Perform 2, or maybe 3 sets.  Rest 2:30 between sets.
Rest 4-5 minutes, and if you can, continue.


Chain Pull-Ups to failure. 3 sets, maybe 4.  Rest 1:45 between sets.  Forearms will be exploding now.
Rest 3 minutes, then.....

Squat to squat hold, till failure.  Use a light weight, and perform reps until nearly, only nearly, gassed.  Then get down into a nice disciplined hold, 80% of the way down.  Hold till failure.  If on a rack, drop it.  If using dumbbells, drop them also, making sure you don't whack yourself, like I have.  Rest only 1 minute between sets.  Perform 3 sets.
Rest 3 minutes, then......


Dips till failure.  3 sets.  Rest 1:45-2:00 between sets.  This will now have you. If dips are too aggressive, you can keep your feet on the ground a bit, or modify in some way.


Watch the video to get an idea.  Give me some comments, and if you need help with variations, just ask.

Good Luck.


Always consult a physician before starting any exercise program.  This is very aggressive, and you must make sure that you are cleared by a health professional.