Ivan Drago (Back-squat count-up)
A revisit to the count-up style workout:
Warmup -
6 minutes of light to moderate cardio
10 squats w/bar
5 squats @ 95#
Workout -
The Drago is a count-up style workout. Set up a stopwatch somewhere near the rack where you can see it. Load the bar with 135#. Start the watch, when it gets to 1:00, do one squat. Rest. When it gets to 2:00, do two squats. Rest. Etc. Obviously, the higher the time, the more squats you do, the less rest you get. It gets tough fast, you'll truly feel like a Soviet killing machine when you're done. Or you'll feel like you just got your ass whooped by a puny American capitalist. Either way, it does the trick.
Nick's Effort: 9 (one better than last time, woo hoo!) I didn't even think about trying for ten. I basically ripped off 17 135# squats in a row, which is a lot of effort for my skinny legs.
There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. -Mark Rippetoe
About this Blog
The Sadistic Fitness blog is my attempt to journal my fitness routine, and to share it with others. This helps me stay accountable to my workout schedules and goals. My fitness methodology owes a big thanks to the people at Crossfit.com. I attempt to follow the Crossfit W.O.D. as closely as possible, but some routines are largely simplified renditions of what they do, since I am limited somewhat by a lack of equipment and specialized training, so I make do with what I can. If you are looking for insight into a rigorous training routine, feel free to follow the workouts posted here. Post your results to comments if you desire some accountability.
How to Use this Blog
For the most part, these workouts are either self-explanatory, or I've explained a routine in detail somewhere, so you can use the post labels to track specific workouts if you have questions. Many of these workouts require a stopwatch; competing against yourself and the clock adds a whole new level of intensity to a workout. Posting scores for a particular day lets you keep a competition going against yoursef; feel free to post your own in the comments if you'd like to share my misery. As they say, you are your own worst enemy. And that which doth not kill thee, maketh thee stronger.
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Vital Stats
- Age: 29
- Height: 6'1''
- Weight: 172.4 lbs
- Body Fat: ? (I need some calipers.)
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