new posts all posts post new thread

Bodyweight 30-Day Pushup Challenge + Simple & Sinister?

Lotto

Level 5 Valued Member
@Dayz. It was an email. I don't know how to share it but the crux of it is listed below.

Don't be deceived by the simplicity, some days when I rolled a five/six, I groaned. Admittedly I completed all my reps and sets in full arborist PPE and some days that included full climbing gear and helmet. For the final test some lads done it in their underwear to save a few lbs and crank out another few reps, but that's another story. Oh to be young again and have that youthful exuberance.

Test your max reps (RM) on day one.

Take day two off and start the pushup program on day three. Do no other pushing exercises for the next month.

Train 5-6 days a week. If you are sore, skip a day.

Do a warm-up of choice before the first set of the day.

Every training day do 9 sets spread throughout the day. Rest for a minimum of 15min between sets; there is no upper limit on rest.

Each training day roll a die to determine the percentage of your max reps:

Roll a 1= one third RM.
Roll a 2-4= half RM.
Roll a 5-6= two thirds of RM.

E.g., an athlete has maxed out on the test with 40 perfect reps. 40:3=13.33. Thus, 1/3 RM is 13 reps. 20 reps are 1/2 RM, and 26 reps are 2/3 RM.

Another athlete has maxed out at 10. His or her 1/3, 1/2, and 2/3 are, respectively, 3, 5, and 7 reps.
Two weeks into the program retest your max reps after a day off. Rest the next day.

Recalibrate the 1/3, 1/2, and 2/3 of your max reps and carry on for two more weeks. Then retest in the same manner and post your results on our forum.

Power to your pushups!
 
Last edited:

Dayz

Level 6 Valued Member
@Dayz. It was an email. I don't know how to share it but the crux of it is listed below.

Don't be deceived by the simplicity, some days when I rolled a five/six, I groaned. Admittedly I completed all my reps and sets in full arborist PPE and some days that included full climbing gear and helmet. For the final test some lads done it in their underwear to save a few lbs and crank out another few reps, but that's another story. Oh to be young again and have that youthful exuberance.

Test your max reps (RM) on day one.

Take day two off and start the pushup program on day three. Do no other pushing exercises for the next month.

Train 5-6 days a week. If you are sore, skip a day.

Do a warm-up of choice before the first set of the day.

Every training day do 9 sets spread throughout the day. Rest for a minimum of 15min between sets; there is no upper limit on rest.

Each training day roll a die to determine the percentage of your max reps:

Roll a 1= one third RM.
Roll a 2-4= half RM.
Roll a 5-6= two thirds of RM.

E.g., an athlete has maxed out on the test with 40 perfect reps. 40:3=13.33. Thus, 1/3 RM is 13 reps. 20 reps are 1/2 RM, and 26 reps are 2/3 RM.

Another athlete has maxed out at 10. His or her 1/3, 1/2, and 2/3 are, respectively, 3, 5, and 7 reps.
Two weeks into the program retest your max reps after a day off. Rest the next day.

Recalibrate the 1/3, 1/2, and 2/3 of your max reps and carry on for two more weeks. Then retest in the same manner and post your results on our forum.

Power to your pushups!
Thank you so much for sharing! I'll definitely try this at some point. Thank you
 

PandaLifter

First Post
Hello to everyone, i decided to try this program about one month ago and i finished it just right 2 days ago , these are my results:
First text = 30
Middle test = 45
Final test = 51
What do you think about it?
In conclusion, just out of curiosity, i wanted to make you some questions about parameters.
Why program with a dice? instead of using linear programs such as 33% - 50% - 66% or 66% - 50% - 33%.
Why just 9 as volume of the entire program?
I have to say that i really enjoyed to challenge me , hope to try something else and see you next time.
That's my first post, i'm from italy, hope my english was good, if not, feel free to correct me.
 

Bauer

Level 6 Valued Member
Hello to everyone, i decided to try this program about one month ago and i finished it just right 2 days ago , these are my results:
First text = 30
Middle test = 45
Final test = 51
What do you think about it?
In conclusion, just out of curiosity, i wanted to make you some questions about parameters.
Why program with a dice? instead of using linear programs such as 33% - 50% - 66% or 66% - 50% - 33%.
Why just 9 as volume of the entire program?
I have to say that i really enjoyed to challenge me , hope to try something else and see you next time.
That's my first post, i'm from italy, hope my english was good, if not, feel free to correct me.
Welcome! Don't worry about your English (it is fine) and congratulations on 70% increase!

Well, for now let's just accept that the program works.

I haven't attended PlanStrong or StrongEndurance, but here are some thoughts anyway:
  • The programming is based on variability and contrasting stimuli. Adaptations are apparently stronger when your body cannot predict the program. ("Waving the load" is another key term). Therefore the die rolling. And a focus on medium volume days is based on Russian research, too.
  • 9 sets: Maybe based on Russian research on slow twitch endurance. However, all programs have fixed and variable parts (sets, reps, loads, rest periods, exercise selection, etc.). This allows you a certain amount of average volume for the challenge. Classic Grease the Groove training will allow you to do more or less sets, so there is nothing wrong with that.
  • And the long rests allow your energy systems to recover relatively completely and improve quality reps while minimizing fatigue.
 

PandaLifter

First Post
Welcome! Don't worry about your English (it is fine) and congratulations on 70% increase!

Well, for now let's just accept that the program works.

I haven't attended PlanStrong or StrongEndurance, but here are some thoughts anyway:
  • The programming is based on variability and contrasting stimuli. Adaptations are apparently stronger when your body cannot predict the program. ("Waving the load" is another key term). Therefore the die rolling. And a focus on medium volume days is based on Russian research, too.
  • 9 sets: Maybe based on Russian research on slow twitch endurance. However, all programs have fixed and variable parts (sets, reps, loads, rest periods, exercise selection, etc.). This allows you a certain amount of average volume for the challenge. Classic Grease the Groove training will allow you to do more or less sets, so there is nothing wrong with that.
  • And the long rests allow your energy systems to recover relatively completely and improve quality reps while minimizing fatigue.
Thank you so much for the answer, really interesting!!!
 
Top Bottom