westsider19
Level 3 Valued Member
Prior to lockdown I had a ~300 bench. Also, although I didn't practice often, I did 91 pushups.
During lockdown I discovered Pavel. In a week of practice I was able to do 1APs. I practiced with the box, and kept going lower. When I went to do my first real 1AP, I did 4 sets of 5 (both arms). Yesterday I did 2 sets of 7.
Off the bat I've noticed greater endurance in regular pushups. For example, prior to 1APs, I would test how many sets of 50 I could do, and I was burned out after 4 sets. Then after 1APs, I did 6x50 in ~23 minutes. In addition, my decline pushups have increased. I just recently pulled off 4x40 off a 17" box.
Obviously 1APs are a legit tool for strength, and I hope to assess their true impact soon (on the bench at the gym). The entire lockdown I've had no weights other than a 35lb KB basically; so outside of pushups varieties, there's been nothing else to train my bench. I don't expect to PR first time back or anything like that, and I was depressed thinking that after ~100 days I'd be lucky to bench 225. But with the introduction of 1APs, I've reassessed...and think 250-260 could be in the realm of possibilities. What do you think?
I do like doing these first, then going to regular pushups. After the 2 sets of 7, just doing 2 sets of 50 regular pushups had me gassed.
Also, every time I do these, it almost feels like a full-blown triceps exercise, with very little chest. Even my shoulders feel like they get worked more than my chest during 1APs. Thoughts? Has anyone developed significant chest hypertrophy with 1APs?
During lockdown I discovered Pavel. In a week of practice I was able to do 1APs. I practiced with the box, and kept going lower. When I went to do my first real 1AP, I did 4 sets of 5 (both arms). Yesterday I did 2 sets of 7.
Off the bat I've noticed greater endurance in regular pushups. For example, prior to 1APs, I would test how many sets of 50 I could do, and I was burned out after 4 sets. Then after 1APs, I did 6x50 in ~23 minutes. In addition, my decline pushups have increased. I just recently pulled off 4x40 off a 17" box.
Obviously 1APs are a legit tool for strength, and I hope to assess their true impact soon (on the bench at the gym). The entire lockdown I've had no weights other than a 35lb KB basically; so outside of pushups varieties, there's been nothing else to train my bench. I don't expect to PR first time back or anything like that, and I was depressed thinking that after ~100 days I'd be lucky to bench 225. But with the introduction of 1APs, I've reassessed...and think 250-260 could be in the realm of possibilities. What do you think?
I do like doing these first, then going to regular pushups. After the 2 sets of 7, just doing 2 sets of 50 regular pushups had me gassed.
Also, every time I do these, it almost feels like a full-blown triceps exercise, with very little chest. Even my shoulders feel like they get worked more than my chest during 1APs. Thoughts? Has anyone developed significant chest hypertrophy with 1APs?