100 Push-ups (and 50 Pull-ups): Week 5

With only 3 more weeks to go in the scheduled program, I'm having a difficult time imagining that I will be able to complete 100 continuous push-ups. However, during this week, the number of repetitions in my final set has exceeded my previous max effort of 45, so I am definitely improving.

The program has become quite difficult and, in addition to movement tweaks (see 100 Push-ups (and 50 Pull-ups): Week 4), I've discovered that there are some mental strategies that I can employ.

For example, the max set in this weeks third workout was a set of 50. The number was too big to take on all at once, so I imagined that I was only doing 5 sets of 10 reps rather than 50 straight repetitions. Staying relaxed, I focused on doing a set of 10, maintained a solid plank position and took a few deep breaths, performed another set of ten, and repeated this procedure until I finished.

As far as the pull-up program is concerned, I am able to complete the workouts rather easily, so I am interested to see how the difficulty advances as I get closer to the goal date.


Week 4 Workouts:

Push-up Workout 1 (in reps): 25, 30, 20, 15, max set (minimum of 40). 60s rest between sets.

Push-up Workout 2: 14, 14, 15, 15, 14, 14, 10, 10, max set (minimum of 44). 45s rest between sets.

Push-up Workout 3: 13, 13, 17, 17, 16, 16, 14, 14, max set (minimum 50). 45s rest between sets.


Pull-up Workout 1: 10, 9, 9, 7, 6. 90s rest between sets.

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

Pull-up Workout 3: 10, 10, 9, 8, 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

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