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

This was the last week of workouts before the final push-up test and I highly doubt that I'll be able to hit 100 at this point.  The highest workout set occurred during the third workout and it was only 60 reps.  Granted, "only 60 reps" is something that I never thought that I would say, especially in relation to push-ups, but my goal is the big 100 and 60 just 'aint cutting it.

So it's official, I'm breaking away from the Hundredpushups.com program in order to gradually build up to 100 within the context of a progression.  Doing push-ups isn't like doing a marathon, and I'm not going to count on a "race day" boost of energy to get me to my goal.

My plan is to use the Hundredpushups.com progam as a guide to create weeks nine through 16.  Why 16 weeks?  Following the logic of the current plan, the max sets increase by 5 reps over the course of any given week (For ex. last week's third workout ended with 55 reps and this weeks ended with 60 reps). By continuing in this manner, I will ultimately add five push-ups to my max each week.  Since I need to cover a gap of 40 reps (current max 60 to goal max 100) it is going to take at least another 8 weeks. 

I'm actually excited about this since the Fiftypullups.com program is set to continue for another six weeks anyway.  Looking at the pull-up progressions, I'm assuming that I'll need to add a couple weeks anyway, so I might just end up finishing both right before the New Year; just in time for a new workout program!


Week 7 Workouts:

Push-up Workout 1 (in reps): 45, 55, 35, 30, max set (minimum of 55). 60s rest between sets.

Push-up Workout 2: 22, 22, 30, 30, 24, 24, 18, 18, max set (minimum of 58). 45s rest between sets.

Push-up Workout 3: 26, 26, 33, 33, 26, 26, 22, 22,  max set (minimum 60). 45s rest between
sets.


Pull-up Workout 1: 15, 11, 10, 9, 8. 90s rest between sets.

Pull-up Workout 2: 15, 12, 11, 9, 8. 90s rest between sets.

Pull-up Workout 3: 14, 13, 12, 11, 9. 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
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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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2 comments:

  1. Jason, go to the hundredpushups.com site and follow the instruction for getting started. The first step is to do a max test, but all this means is that you do as many as YOU can do. If you can do "5 or less" you can follow the program!

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