Stumbled across Arthur Jones recently and his HIT philosophy that Mentzer and others used in the 70s and that Yates used in the 90s. I wanted to supplement my CrossFit training by hitting something completely different. CF cycles barbell movements quickly and the negative portion is usually missed in the lift.

Ellington Darden worked for Nautilus & Jones and came up with a 30-10-30 program as a tweak to the strictly negative lifting that Jones championed.

1. Choose a weight that is 80% of a weight that you can normally hit for 10 reps.
2. Each set is a 30 second negative, immediately into 10 normal speed reps, immediately into another 30 second negative.
2. I use machines exclusively so I can train safely.
3. A partner isn’t required but the 2nd 30 second negative is brutal and a partner would help there.
4. I’m doing 2 sets of the 30-10-30 per lift.
5. Each set is 75 to 90 seconds long.

Workout:
Seated Chest Press
Pec Dec Flys
Tricep Extensions
Seated Tricep Pushdowns
Seated Preacher Curls
Seated ISO Curls
Seated Machine OHP
Seated Lateral Raises
Leg Extensions
Leg Curls
Standing Calf Raises
Seated Machine Rows
Lat Pulldowns with Mag Bar

I’ll probably need to add something else for legs to hit them harder.

Everything is sore right now except for legs.

This post was edited on 6/10/23 at 12:08 am

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Posted by OysterPoBoy

City of St. George

Member since Jul 2013

43914 posts

Posted on 6/9/23 at 9:26 pm to Blutarsky

quote:
a 30 second negative,

I don’t think I have that much patience.

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Posted by Blutarsky

112th Congress

Member since Jan 2004

11726 posts

Posted on 6/9/23 at 9:32 pm to OysterPoBoy

It doesn’t matter if I have patience on the 2nd 30 on some of those lifts because I physically can’t hold it for that time.

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Posted by Blutarsky

112th Congress

Member since Jan 2004

11726 posts

Posted on 6/14/23 at 11:06 am to Blutarsky

quote:
Workout:
Seated Chest Press @125
Pec Dec Flys @100
Tricep Extensions @95
Seated Tricep Pushdowns @200
Seated Preacher Curls @90
Seated ISO Curls @50
Seated Machine OHP @75
Seated Lateral Raises @60
Leg Extensions @150
Leg Curls @100
Standing Calf Raises @230
Seated Machine Rows @100
Lat Pulldowns with Mag Bar @75

Same workout with two 30-10-30 sets each but switched to a machine lat pull-down and it hit lats the much harder.

It’s a brutal feeling after each set.

I looked super pumped in the middle of the workout right after the shoulder sets.