Viking Dan
08-29-2009, 08:13 PM
Lately I'd been doing abt. 150 assorted pushups every 2-3 days (a mix of atlas II, IIIs, dips and pikes.) Progress had been so so.
In the interest of pushing the envelope I decided to adapt a program I saw online for increasing your numbers. The long and short of it is to do 200/day for 10 days then rest 3 days and retest your max on the 14th. Since regular military pushups hurt my wrists, I decided to do 200 Atlas III/day.
Supposedly this can up your max over 50%. Sadly I only know my max on Atlas IIs which was 21, but the III is harder so if I can do >21 at the end of this its worth it.
Sunday (8/23) 200 in a little under an hour. 18x10, 5x4
Monday (8/24) 11x6 in 9m54. 11x6 in 9m58. 10x6,1x8 in 10m2. These sessions were throughout the day, along with pull ups and chin ups.
Tuesday (8/25) 10x6,1x10 in 9m55. 12x5, 1x13 in 10m5. 15x3, 1x12 in 9m47. Also did Hypers, Sit Ups and Hamstring Curls on my Swiss Ball. Also did Beggar's Knees for thighs---a tough exercise.
Wednesday (8/26) 7x10 in 10m12. 12x5, 1x9 in 9m49. 11x5, 1x6 in 9m22.
Thursday (8/27) 5x14, 1x4 in 9m56. 63 in 18m34 as part of a push up/pull up circuit. 9x7 in 9m50. Also did chin ups.
Friday (8/28) 10x5 done 4 times in circuits with swiss ball situps, hypers, squats and leg curls.
Saturday (8/29) The monotony of this is getting to me, but there's only 3 days to go. I did the following:
6x5 in 2m54
3x10 in 2m31
4x10 in 3m52
3x10 in 2m37s
12,9,10,7,5 in 4m49s.
3x9 in 2m26.
Its worthwhile to note that doing 200 straight through takes me an hour, but breaking it into 5 minute or less chunks throughout the day gets my total time to half an hour or less. Today was only 19m19s or so minutes total time. I might try doing some ladders tomorrow.
Sometimes my shoulders and chest feel stiff, but once I get into it the feeling disappears. We'll see if Atlas was right about 200 being the magic number. As a side effect I feel it in my abs and legs as well.
Between walking and the pushups I am probably averaging 7 hrs/week of exercise. I tend not to walk on days I do anything more than pushups.
In the interest of pushing the envelope I decided to adapt a program I saw online for increasing your numbers. The long and short of it is to do 200/day for 10 days then rest 3 days and retest your max on the 14th. Since regular military pushups hurt my wrists, I decided to do 200 Atlas III/day.
Supposedly this can up your max over 50%. Sadly I only know my max on Atlas IIs which was 21, but the III is harder so if I can do >21 at the end of this its worth it.
Sunday (8/23) 200 in a little under an hour. 18x10, 5x4
Monday (8/24) 11x6 in 9m54. 11x6 in 9m58. 10x6,1x8 in 10m2. These sessions were throughout the day, along with pull ups and chin ups.
Tuesday (8/25) 10x6,1x10 in 9m55. 12x5, 1x13 in 10m5. 15x3, 1x12 in 9m47. Also did Hypers, Sit Ups and Hamstring Curls on my Swiss Ball. Also did Beggar's Knees for thighs---a tough exercise.
Wednesday (8/26) 7x10 in 10m12. 12x5, 1x9 in 9m49. 11x5, 1x6 in 9m22.
Thursday (8/27) 5x14, 1x4 in 9m56. 63 in 18m34 as part of a push up/pull up circuit. 9x7 in 9m50. Also did chin ups.
Friday (8/28) 10x5 done 4 times in circuits with swiss ball situps, hypers, squats and leg curls.
Saturday (8/29) The monotony of this is getting to me, but there's only 3 days to go. I did the following:
6x5 in 2m54
3x10 in 2m31
4x10 in 3m52
3x10 in 2m37s
12,9,10,7,5 in 4m49s.
3x9 in 2m26.
Its worthwhile to note that doing 200 straight through takes me an hour, but breaking it into 5 minute or less chunks throughout the day gets my total time to half an hour or less. Today was only 19m19s or so minutes total time. I might try doing some ladders tomorrow.
Sometimes my shoulders and chest feel stiff, but once I get into it the feeling disappears. We'll see if Atlas was right about 200 being the magic number. As a side effect I feel it in my abs and legs as well.
Between walking and the pushups I am probably averaging 7 hrs/week of exercise. I tend not to walk on days I do anything more than pushups.