Inspired by this video I decide to give it a try today for my chest workout. After a few sets of push-ups to warm up and a four low rep sets of 205lbs on the bench press to warm up I was ready to give this a shot. I let my training partner go first he is still working on growing his bench press so we started him out with (two 10lb plate followed by six 5lb plates) He went through the reps as we pealed a plate after every 10 reps…he was able to get to 101 reps before calling no joy and throwing in the towel. I am not going to lie after watching him wince with pain as the latic acid took over his body I decided to scalle the weight back a bit opting for (six 10lb. plates on each side for a total starting weight of 165lbs.) this is significantly below my 1RM max which is around 245lbs. but I figured with the volume I would not be able to work back up to a weight much higher than this.
I started out my set with an overly enthusiastic pump blasting out 15 reps on my first set than pealing back one plate to 145lbs. getting another 10 reps. after this my body was PUMPED but I continued to push working my arms set by set peeling until at one point trying to squeeze on more rep my arms feel leaving the weight on my chest…I work up the courage to get it back up and press on. Keeping litteral zero rest inbetween sets like Mike did in the video my triceps, shoulders and pec muscles where frying!!! This was seriously a vein busting pump…
I was not able to work back up to 6 plates stopping at 5 than deciding to drop back down on the subsequent sets finishing with 150 total reps….I felt a little disheartened not getting to 200 reps but this work out is not for the faint of heart and it will really test your will to push. I will most definitely try this ladder drop set approach again in the future but this time I will keep my reps at 10 for each set rather than just pushing to failure set by set causing an early fatigue in the muscles that is tough to overcome.
Go ahead and give it a try!!! Here is the full uncut video of Mike Rashid doing all 200 reps.
Mike Rashid 200 reps uncut
Mike Rashid on Squats