Lotto
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!
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!
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