Komrade
Level 1 Valued Member
Thank you for having this community with some of the professionals participating in discussions.
Other than (almost) daily 2mi walks I do no other exercise other than this program. Don't own much gym equipment either.
I am 6ft tall and 235lb.. weigh roughly the same as when I started.
Started Q&D with alternating pushups (with pushup bars) and 24kg KB swings 10 reps each every 90 secs for 4 sets in early Jan.
progressed with alternating pushups and KB swings 10 reps each set every 60 secs for 15 sets in about 6 weeks (150 swings and 150 pushups <30mins overall)
Upgraded Q&D difficulty with raised legs ring pushups and 32kg KB 10 reps every 90 secs early March starting with 6 sets.
Up to 11 sets and starting to squeeze that 90 secs rest to 60 secs for first few sets as of this writing.
Based on past performance, probability is high I will be able to achieve 150 swings and 150 pushups in 30 mins in the next two - three weeks.
I started to plan upgrading the ball to 100lb (45kg or so) and add a weighted 40lb vest to my pushups..
On the ball the thinking was
a) while it's a 43% jump in weight, previous jump was 30%.. was hoping I could manage.. maybe even push a bit further with 32kg.. or try 1H swings (haven't done any yet)
b) read somewhere on this forum that should be able to do half my weight.. and 100lb is getting up there.
On the weighted vest thinking was
a) with rings shouldn't be much in the way
b) should help me upgrade ring pushups to ring dips later.
However, today I stumbled upon a post that more than 1/3 the body weight is not recommended.
So which one is it, 30% or 50%, and what do you recommend I do next.
I want to be able to do similar quantity of dips and maybe try hand pushups (as in standing on my hands) and also to be able to do ring pullups beyond single digits and high reps eventually.
I appreciate all the input. I realize my Q&D routine may not be 'by the book'.
Other than (almost) daily 2mi walks I do no other exercise other than this program. Don't own much gym equipment either.
I am 6ft tall and 235lb.. weigh roughly the same as when I started.
Started Q&D with alternating pushups (with pushup bars) and 24kg KB swings 10 reps each every 90 secs for 4 sets in early Jan.
progressed with alternating pushups and KB swings 10 reps each set every 60 secs for 15 sets in about 6 weeks (150 swings and 150 pushups <30mins overall)
Upgraded Q&D difficulty with raised legs ring pushups and 32kg KB 10 reps every 90 secs early March starting with 6 sets.
Up to 11 sets and starting to squeeze that 90 secs rest to 60 secs for first few sets as of this writing.
Based on past performance, probability is high I will be able to achieve 150 swings and 150 pushups in 30 mins in the next two - three weeks.
I started to plan upgrading the ball to 100lb (45kg or so) and add a weighted 40lb vest to my pushups..
On the ball the thinking was
a) while it's a 43% jump in weight, previous jump was 30%.. was hoping I could manage.. maybe even push a bit further with 32kg.. or try 1H swings (haven't done any yet)
b) read somewhere on this forum that should be able to do half my weight.. and 100lb is getting up there.
On the weighted vest thinking was
a) with rings shouldn't be much in the way
b) should help me upgrade ring pushups to ring dips later.
However, today I stumbled upon a post that more than 1/3 the body weight is not recommended.
So which one is it, 30% or 50%, and what do you recommend I do next.
I want to be able to do similar quantity of dips and maybe try hand pushups (as in standing on my hands) and also to be able to do ring pullups beyond single digits and high reps eventually.
I appreciate all the input. I realize my Q&D routine may not be 'by the book'.
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