100 Push-ups (and 50 Pull-ups): Week 4

The numbers keep getting bigger and I'm now having to contend with the mental challenge of doing more push ups than I have ever done before. Having the program written out in my planner (as well as knowing that I am going to update this blog) has helped me stay on track, but I think it is the art and science of "tweakology" that will allow me to stick with this program.

Tweakology(TM) is a phrase coined by renouned physical therapist and educator Gary Grey. It is essentially a way of thinking that addresses how an exercise can be "tweaked" in terms of movements, dimensions, and influences. It is a subject that deserves consideration, so I encourage you to search Gary Grey and his Grey Institute for more information.

How specifically has "tweakology" influenced my attempt to complete the Hundredpushups.com (and Fiftypullups.com) program you ask? For a set of 22 push-ups I might do the first 11 with my right hand slightly in front of my left and the last 11 with my left hand slightly in front of my right. I may elevate one hand on a medicine ball, I may bring my grip together, farther apart, or speed up my movement. It goes on and on.

So, by having some control over how I "want" to do the push-ups I don't feel so bad about the idea that I "have" to do them!

Week 3 Workouts:

Push-up workout 1 (in reps): 36, 40, 30, 24, max set (minimum of 40reps). 60s rest between sets.

Push-up workout 2: 19, 19, 22, 22, 18, 18, 22, max set (minimum of 45 reps). 45s rest between sets.

Push-up workout 3: 20, 20, 24, 24, 20, 20, 22, max set (minimum of 50 reps). 45s rest between sets.

Pull-up workout 1: 10, 8, 7, 6, 6. 90s rest between sets.

Pull-up workout 2: 9, 10, 8, 7, 5. 90s rest between sets.

Pull-up workout 3: 9, 10, 9, 7, 6. 90s rest between sets.

In case you missed it:

100 Push-ups (and 50 Pull-ups): Week 1

100 Push-ups (and 50 Pull-ups): Week 2

100 Push-ups (and 50 Pull-ups): Week 3

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About Tony Fed

Tony is the host of the Paleo Magazine Radio podcast, author of "Paleo Grilling: A Modern Caveman's Guide to Cooking with Fire", and Cofounder of Powerful PT, an innovative information resource for Fitness Professionals. He has appeared on numerous local and national television and radio broadcasts and regularly hosts healthy cooking workshops and informational lectures. He is also a full-time Personal Trainer and Wellness Consultant who lives in Jacksonville Florida with his wife Jamie.