30-10-30 (4+1 Week Cycle / Auto Reg Weights)

Challenge

5 weeks / 2 days per week

Based on Ellington Darden 30-10-30 Technique. That stands for a 30-second slow negative repetition, followed immediately by 10 faster positive/negative reps (one second up, two seconds down) with controlled turnarounds, followed by a finishing 30-second negative rep. The entire set takes approximately 90 seconds; 70 seconds of it involves what Dr. D callS "negative un-contractions." In practice, the 30-second negatives can vary from 15 to 30 seconds. Frequently, a trainee can manage the first negative repetition in 30 seconds but can barely get 15 seconds on the finishing negative. On the workout sheet, the notation would read "30-10-15." Then, in actual high-intensity training, the faster middle reps are not always 10. Sometimes, you can only do 7, 8, or 9, so your record might read "30-8-30." The idea is to complete 10 repetitions in perfect form on the in-between positive-negative repetitions and the finishing negative. Choose a resistance that's approximately 80 percent of what you'd usually handle for 10 reps in good form. You'll also need a watch with a second hand, or a big clock with a second hand, in plain sight, or have a spotter help with the initial lifting and counting. Rest no more than 60 seconds between exercises. This was created to be used with my Vitruvian+ (hence custom exercises) but can be easily modified for traditional methods.

Reviews

0 reviews

Week 1

Leg Extension (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Suitcase Squat (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bench (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Curl (Short Bar)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Extension (Straps)

Main

10 x 70%

1 x 70%

Bench (Handles)

Main

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

10 x 70%

1 x 70%

Reverse Grip • Reverse Curl (Short Bar)

Main

10 x 70%

1 x 70%

Standing Tricep Extension (Rope)

Main

10 x 70%

1 x 70%

Leg Curl (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Suitcase Squat (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bench (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Curl (Short Bar)

Main

1 x 70%

10 x 70%

1 x 70%

Week 2

Leg Extension (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Curl (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Bench (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Curl (Short Bar)

Main

1 x 70%

10 x 70%

1 x 70%

Suitcase Squat (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Curl (Straps)

Main

10 x 70%

1 x 70%

Bench (Handles)

Main

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

10 x 70%

1 x 70%

Reverse Grip • Reverse Curl (Short Bar)

Main

10 x 70%

1 x 70%

Standing Tricep Extension (Rope)

Main

10 x 70%

1 x 70%

Crunch

Main

10 x 70%

1 x 70%

Leg Extension (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Curl (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Standing Tricep Extension (Rope)

Main

1 x 70%

10 x 70%

1 x 70%

Bench (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Suitcase Squat (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Week 3

Crossover Lateral Raises (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Extension (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Curl (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Suitcase Squat (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bench (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Curl (Short Bar)

Main

1 x 70%

10 x 70%

1 x 70%

Crossover Lateral Raises (Handles)

Main

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

10 x 70%

1 x 70%

Leg Extension (Straps)

Main

10 x 70%

1 x 70%

Bench (Handles)

Main

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

10 x 70%

1 x 70%

Standing Tricep Extension (Rope)

Main

10 x 70%

1 x 70%

Reverse Grip • Reverse Curl (Short Bar)

Main

10 x 70%

1 x 70%

Crunch

Main

10 x 70%

1 x 70%

Suitcase Squat (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Crossover Lateral Raises (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bench (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Curl (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Extension (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Curl (Short Bar)

Main

1 x 70%

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Week 4

Standing Calf Raise (DB)

Main

1 x 70%

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Crossover Lateral Raises (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bench (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Seated Row (V Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Extension (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Curl (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Suitcase Squat (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bench (Handles)

Main

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

10 x 70%

1 x 70%

Crossover Lateral Raises (Handles)

Main

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

10 x 70%

1 x 70%

Standing Tricep Extension (Rope)

Main

10 x 70%

1 x 70%

Seated Calf Raise (DB)

Main

10 x 70%

1 x 70%

Crunch

Main

10 x 70%

1 x 70%

Reverse Grip • Reverse Curl (Short Bar)

Main

1 x 70%

10 x 70%

1 x 70%

Curl (Short Bar)

Main

1 x 70%

10 x 70%

1 x 70%

Bench (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Crossover Lateral Raises (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Leg Extension (Straps)

Main

1 x 70%

10 x 70%

1 x 70%

Suitcase Squat (Handles)

Main

1 x 70%

10 x 70%

1 x 70%

Standing Calf Raise (DB)

Main

1 x 70%

10 x 70%

1 x 70%

Week 5

Leg Curl (Straps)

Main

10 x 70%

1 x 70%

Shoulder Press (Handles)

Main

10 x 70%

1 x 70%

Bent-over Row (Handles)

Main

10 x 70%

1 x 70%

Crossover Lateral Raises (Handles)

Main

10 x 70%

1 x 70%

Bench (Handles)

Main

10 x 70%

1 x 70%

Curl (Short Bar)

Main

10 x 70%

1 x 70%

Standing Tricep Extension (Rope)

Main

10 x 70%

1 x 70%

Leg Extension (Straps)

Main

10 x 70%

1 x 70%

Reverse Grip • Reverse Curl (Short Bar)

Main

1 x 10 reps

Bench (Handles)

Main

1 x 10 reps

Bent-over Row (Handles)

Main

1 x 10 reps

Crossover Lateral Raises (Handles)

Main

1 x 10 reps

Shoulder Press (Handles)

Main

1 x 10 reps

Standing Tricep Extension (Rope)

Main

1 x 10 reps

Leg Extension (Straps)

Main

1 x 10 reps

Crunch

Main

1 x 10 reps

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Reviews

0 reviews

Week 1

Day 1

Leg Extension (Straps)

Suitcase Squat (Handles)

Bench (Handles)

Bent-over Row (Handles)

Shoulder Press (Handles)

Curl (Short Bar)

Day 2

Leg Extension (Straps)

Bench (Handles)

Bent-over Row (Handles)

Shoulder Press (Handles)

Reverse Grip • Reverse Curl (Short Bar)

Standing Tricep Extension (Rope)

Day 3

Leg Curl (Straps)

Suitcase Squat (Handles)

Bench (Handles)

Bent-over Row (Handles)

Shoulder Press (Handles)

Curl (Short Bar)

Week 2

Day 1

Leg Extension (Straps)

Leg Curl (Straps)

Bench (Handles)

Bent-over Row (Handles)

Shoulder Press (Handles)

Curl (Short Bar)

Suitcase Squat (Handles)

Day 2

Leg Curl (Straps)

Bench (Handles)

Bent-over Row (Handles)

Shoulder Press (Handles)

Reverse Grip • Reverse Curl (Short Bar)

Standing Tricep Extension (Rope)

Crunch

Day 3

Leg Extension (Straps)

Leg Curl (Straps)

Standing Tricep Extension (Rope)

Bench (Handles)

Bent-over Row (Handles)

Shoulder Press (Handles)

Suitcase Squat (Handles)

Week 3

Day 1

Crossover Lateral Raises (Handles)

Shoulder Press (Handles)

Leg Extension (Straps)

Leg Curl (Straps)

Suitcase Squat (Handles)

Bench (Handles)

Bent-over Row (Handles)

Curl (Short Bar)

Day 2

Crossover Lateral Raises (Handles)

Shoulder Press (Handles)

Leg Extension (Straps)

Bench (Handles)

Bent-over Row (Handles)

Standing Tricep Extension (Rope)

Reverse Grip • Reverse Curl (Short Bar)

Crunch

Day 3

Suitcase Squat (Handles)

Crossover Lateral Raises (Handles)

Shoulder Press (Handles)

Bench (Handles)

Leg Curl (Straps)

Leg Extension (Straps)

Curl (Short Bar)

Bent-over Row (Handles)