Fat %
Use Skulpt.me device or https://www.psmfdiet.com/psmfcalculator/
Calculate your muscle number using your height, weight, fat %
Make sure you use the correct units or it won’t work.
Photo
Get a photo of your starting physique
Strength & Mass Numbers
Ramping Tests
Timer Deficit Push-Ups
5(+1) Ramp On The Minute.
Start with 5 repetition.
Increase by 1 repetition each minute until failure is reached or you can’t keep up with the time.
Start a new repetition every 2 seconds.
FORM
Chin/ nose, chest and crotch to floor every rep.
Timer Slant Squats
5(+1) Ramp On The Minute.
Start with 5 repetitions
Increase by 1 repetition each minute until failure is reached or you can’t keep up with the time.
Start a new repetition every 2 seconds.
FORM
Keep the knees forward on the way down and up.
Keep the trunk upright.
Timer Strict Chins
Start with 1 repetition.
Increase by 1 repetitions each minute until failure is reached.
Start a new repetition every 3 seconds.
Hang between reps.
FORM
No swinging the legs or bending from the hips.
There must be contact with the body and the bar at the top of each repetition
Bodyweight Tests
What is the maximum number of REPETITIONS you can sustain for 10 sets?
10DX Timer Deficit Push-ups (2 seconds)
10DX Timer Chin-ups (3 seconds)
10DX Timer Slant Squats (2 seconds - keep the knees forward)
10DX Pistol Squats
10DX Nordic Curls
Weighted Bodyweight Movements
How much additional load can you add?
10D5 + 3 Dips + Push-ups
Do 5x Dips then go straight into 3x Timer Chin-Ups
*Both movements on the same minute.
How many SETS can you sustain on the minute for 10 minutes?
XD10 Tempo deficit push-ups
XD10 Tempo Slant Squats
XD5 Tempo dips (3 seconds)
XD5 Tempo chin-ups (3 seconds)
XD5 Pistols Left & Right
Barbell Tests
Bodyweight On The Bar
Do sets of 10 repetitions on the minute for as many minutes as possible with bodyweight on the bar.
If you can’t complete 10 repetitions give a repetition score.
Squat - 10DX with bodyweight in kg’s.
Bench - 10DX with bodyweight in kg’s.
10D10 For Weight
What weight can you sustain with perfect form and lifting the bar fast?
10D10 Squats @Xkg - what weight can you sustain for 10D10?
10D10 Bench Press @Xkg - what weight can you sustain for 10D10?
10D10 Standing Press @Xkg - what weight can you sustain for 10D10?
10D5 Squats @Xkg
10D5 Bench Press @Xkg
10D5 Chin-Up @Xkg
10D5 Standing Press @Xkg
10D3 Squats @Xkg
10D3 Deadlift @Xkg
10D3 Bench Press @Xkg
10D3 Chin-Up @Xkg
Made with Bullet