100 Push-ups (and 50 Pull-ups): Week 12

My first push-up workout in over a week felt great.  On the first set I did 55 straight through and felt like I could have kept going.  The rest of the sets felt good too, but over the next couple of days, DOMS (delayed onset muscle soreness) set in big time.


I soon forgot my sore chest since the pull-up workouts were INSANE.  I pushed as hard as I could without sacrificing too much form, but there was no way that I could get 30+ reps without a little kick (OK, a LOT of kick).  There is benefit to be had from doing negative reps, so I rationalized by slowing down on the eccentric (lowering) phase of the pull-up.


While we are talking about "bad" form I would also like to bring up the word "function" and how the two are sometimes pitted against each other.  For example, it is considered "correct form" to keep your lower body completely still while conducting a pull up.  However, if I am a rock climber you can bet that my legs, as well as every other part of my body, are going to contribute to the "pull-up".


I would rather define "correct" or "proper" form by considering the functional application of the movement.  If I want maximally fatigue my upper body then I should keep my legs still.  If I want to maximize the number of times I can get my body from a dead hang up to the bar, then I'll kick my legs.


Note: I am in no way advocating that you begin wildly flinging your body, thrashing your legs, and tearing your rotator cuff.  I do want you to think about why you are exercising and to do it safely.


Week 11 Workouts: 

Push-up Workout 1 (in reps): 55, 65, 50, 40, max (min 65)

Push-up Workout 2: 26, 26, 44, 44, 32, 32, 18, 18, max (min 68)

Push-up Workout 3: 34, 34, 49, 49, 28, 28, 30, 30, max (min 70)


Pull-up Workout 1: 30, 15, 10, 15, max. 90s rest between sets.

Pull-up Workout 2: 33, 16, 11, 13, max. 90s rest between sets.

Pull-up Workout 3: 35, 10, 11, 10, max.. 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

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

100 Push-ups (and 50 Pull-ups): Week 6 

100 Push-ups (and 50 Pull-ups): Week 7

100 Push-ups (and 50 Pull-ups): Week 8 

100 Push-ups (and 50 Pull-ups): Week 9 

100 Push-ups (and 50 Pull-ups): Week 10


100 Push-ups (and 50 Pull-ups): Week 11
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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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