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Bodyweight 30-Day Pushup Challenge + Simple & Sinister?

cwheeler33

Level 5 Valued Member
I just read the email and will be giving it a try. Seems like a much more sane version of "Drop and Give Me 100". I'll post my results Sept 4th.

I am doing S&S, but I will not be reducing my Get-Up numbers for this "side quest". S&S is the more important goal to me. That said, my S&S numbers will be the same for the next 4 weeks as I do this pushup plan. Both S&S and this will be M-F only weekends off, except for testing which will be on Saturdays.
 

mikhael

Level 7 Valued Member
Almost in the middle of the plan. So far so good. But I'm wondering, what next? If the one improves after those 30 days? Follow the plan again, or maybe switch to something different. Let's say if strength would be option A, and strength endurance an option B. What would you suggest for those options?
 

Lotto

Level 5 Valued Member
I got to day 8 and have had to start again. Guys at work saw me randomly dropping throughout the day and doing push ups. They wanted to know what was up. Explained the challenge to them, and everyone at work is now in on it! We keep a chart in the team wagon with our names on it and how many reps done. Only rule now is that we must complete at work with someone to witness your rep count. It certainly has added another dimension and everyone is enjoying it. Everyone is done before we get back in the wagon at night as nobody wants to do them in front of everybody at home time. Incidentally, my RM count increased by 2 when restarted. Not sure if it was with getting to day 8 on the program or the added pressure of people watching your RM attempt!!
 

korcun

Level 5 Valued Member
Update
In-the-middle retest. Improved my RM from 42 to 55, that is by 31%.

One Option - Source: Strength in Numbers: A Case for Pushup Endurance Training | StrongFirst

"Once you are in the 50RM range, you may want to begin adding banded pushups as I did per Pavel’s guidance. Use a band that would bring your max to 20-25 explosive reps. Use GTG and perform 2 sets of 10 reps, resting 30 seconds between. Perform each pushup as explosively as possible. You will have to generate more tension with these to maintain a strong body position. Vary your pushup volume by 20% each day. I am currently rotating between cycles of banded work and high rep ladder sets."
 

mikhael

Level 7 Valued Member
"Once you are in the 50RM range, you may want to begin adding banded pushups as I did per Pavel’s guidance. Use a band that would bring your max to 20-25 explosive reps. Use GTG and perform 2 sets of 10 reps, resting 30 seconds between. Perform each pushup as explosively as possible. You will have to generate more tension with these to maintain a strong body position. Vary your pushup volume by 20% each day. I am currently rotating between cycles of banded work and high rep ladder sets."
That might be a good option. Thx.
 

mikhael

Level 7 Valued Member
Use a band that would bring your max to 20-25 explosive reps. Use GTG and perform 2 sets of 10 reps, resting 30 seconds between. Perform each pushup as explosively as possible. You will have to generate more tension with these to maintain a strong body position. Vary your pushup volume by 20% each day. I am currently rotating between cycles of banded work and high rep ladder sets
OK, I have a band but to get this straight, explosive PU are not the same as Power PU? Furthermore, 10/2 with 30 sec Rest between sets is count as one set. How many such sets in GTG style should I do throughout a day?
 

cwheeler33

Level 5 Valued Member
Day1 Test: 16, Day14 Test: 28, Day28 Test: 32
Age 46, weight 245lbs, Hip:Waist 1.01
in the last week my body had given out due to other life factors. In fact the last 3 days before the test I did no exercise at all. Had I not suffered the bout of exhaustion, I feel like I should have ended up at 40 pushups at least.

That said, despite it all I doubled my pushups. Unlike the old "Drop and Give Me 100" program I did not suffer any tendonitis in the elbows. I actually felt like this program was easier to recover from. I will take September off from pushups, but I want to give this program another go in Oct.
 

Don Fairbanks

SFG II
Certified Instructor
OK, I have a band but to get this straight, explosive PU are not the same as Power PU? Furthermore, 10/2 with 30 sec Rest between sets is count as one set. How many such sets in GTG style should I do throughout a day?
Been a bit so I will reply.
Explosive, powerful, same thing. :00 10 power push ups, :30 10 more. I would do every hour or so throughout the day.
 

bcb703

First Post
Long time reader of Pavel's work, but new to the forum. Since I'm working from home these days, my strength routine is really just GTG style upper body pushes/pulls + some more structured swings. Not super complicated, but it helps to get blood flowing throughout the day and maintain a reasonable level of strength on the lifts I care about. I saw this program in the newsletter and decided to give it a go because it fit well with the style of work I was doing anyway but had some actual structure.

Pushup technique was simple: enough pause at the top and bottom to kill momentum. and modest speed in between (not too slow, not explosive as per Q&D).

Baseline max: 55 reps

After two weeks, on the first retest, I only hit 60. But, I slightly upped my 1/3, 1/2, 2/3 totals and pressed on. I did my final max test yesterday and was surprised to hit 79 reps. Overall I was pleased with picking up 24 reps from my baseline.

I was expecting the progress to be a bit more linear, but for whatever reason my body had other ideas. Curious if others had a similar trajectory on this plan.

A few observations:
1) After day 1, the outside of my lats were a bit sore. This was a little surprising because I spent plenty of time on the pullup bar. Clearly not working them enough in that plane of motion though.
2) Overall, the program was pretty manageable. No soreness or tendon issues.
3) Finally, I've been neglecting my handstand pushups for quite a few months now. When I got up this morning, I decided to see how those felt. I was pleasantly surprised to hit 11 reps with probably 1 or 2 left in the tank. The most reps I think I've ever hit for a handstand pushup is 13 so it was nice to see that there was carryover. At the beginning of the month, I probably would've conked out around 6 or 7 reps. Apparently pushing your bodyweight almost 6000 times in a month makes you better at pushing your bodyweight :)

I'll probably try this again in the future with a harder variety of pushup.
 
As suggested, posting results. Grease the groove was stellar for my push-ups. Pretty cool. See attached for detail.
Day 1 Test: 42; Day 15 Test: 65; Day 31 Test: 80. Reasonably strict -- thumbs 9" apart, elbows in tight. I'm 5'7" 160. Limited other pushing movements for the period.

Now the big question is how best to maintain, with minimal reps. I'm going to try the same GTG routine for dips starting tomorrow.

Cheers!
Meade SF Push 9-9-21.JPG
 

Bauer

Level 7 Valued Member
As suggested, posting results. Grease the groove was stellar for my push-ups. Pretty cool. See attached for detail.
Day 1 Test: 42; Day 15 Test: 65; Day 31 Test: 80. Reasonably strict -- thumbs 9" apart, elbows in tight. I'm 5'7" 160. Limited other pushing movements for the period.

Now the big question is how best to maintain, with minimal reps. I'm going to try the same GTG routine for dips starting tomorrow.

Cheers!
View attachment 14759
Have a look at this article:


Only 3-5 sets per day with 50% of RM, as little as 3x per week. You could probably wave it a bit and insert an occasional week with 4-7-10 sets or something similar.

Edit: Oh, and congrats! That is some stellar progress!
 

Lotto

Level 5 Valued Member
Completed the challenge.
Elected for the push up used for Q&D and on my fists.
Recorded myself on test days to make sure I only counted reps with excellent form.
First test 10 good reps.
Middle Test 18 good reps
Final Test 22 good reps.
Increase of 120%

Everyone at work saw the challenge through too. Some people only practiced 4 days others achieved six. Largest percentage improvement was a 67 year old who has not done a press up in years. Went from 4 to 16, an increase of 300%!!
He is over the moon after initially being disappointed he only managed 4.
 

mikhael

Level 7 Valued Member
Completed the challenge.
Elected for the push up used for Q&D and on my fists.
Recorded myself on test days to make sure I only counted reps with excellent form.
First test 10 good reps.
Middle Test 18 good reps
Final Test 22 good reps.
Increase of 120%

Everyone at work saw the challenge through too. Some people only practiced 4 days others achieved six. Largest percentage improvement was a 67 year old who has not done a press up in years. Went from 4 to 16, an increase of 300%!!
He is over the moon after initially being disappointed he only managed 4.
Awesome. Good job.

Stay Strong. Stay Hard. Get After It.
 

Bauer

Level 7 Valued Member
Completed the challenge.
Elected for the push up used for Q&D and on my fists.
Recorded myself on test days to make sure I only counted reps with excellent form.
First test 10 good reps.
Middle Test 18 good reps
Final Test 22 good reps.
Increase of 120%

Everyone at work saw the challenge through too. Some people only practiced 4 days others achieved six. Largest percentage improvement was a 67 year old who has not done a press up in years. Went from 4 to 16, an increase of 300%!!
He is over the moon after initially being disappointed he only managed 4.
Really cool. Seems like a great prepping plan for upping your strength endurance (also before starting Q&D).
 

Training for Life

Level 4 Valued Member
Completed the challenge.
Elected for the push up used for Q&D and on my fists.
Recorded myself on test days to make sure I only counted reps with excellent form.
First test 10 good reps.
Middle Test 18 good reps
Final Test 22 good reps.
Increase of 120%

Everyone at work saw the challenge through too. Some people only practiced 4 days others achieved six. Largest percentage improvement was a 67 year old who has not done a press up in years. Went from 4 to 16, an increase of 300%!!
He is over the moon after initially being disappointed he only managed 4.
That is awesome, kudos to you and your colleagues!
 
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