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For some of you, it’s the end of week five of the Get Fit Slowly one hundred pushup challenge. You’ve come a long way! Others are just finishing up week four or, like me, week three (or earlier). Whatever the case, I’m proud of you. I’m amazed at my own progress. Assuming successful completion of today’s pushups, I’ll be moving on to week four on Monday.
Next week is the last week I’ll provide daily reminders for those in the program. After that, I’ll just do a weekend update where we can each share our progress. I’ll keep that up at least until I can do 100 consecutive pushups.
For today, however, here’s the schedule for week five.
Again notice that week five has more sets with smaller numbers. If you complete today successfully, perform an exhaustion test tomorrow. If you can perform 45 consecutive pushups, you’re ready to move to week six. And for those on week four:
If you’re repeating a previous week, here are your links:
Remember to rest at least 120 seconds between each set. It’s fine to rest longer if needed. Also note that those moving to week five should perform an “exhaustion test” sometime over the weekend. Set aside some time to do as many pushups as you can in one set. You’ll use your result to determine how many pushups you do next week.
Update: I did it! I powered through the 20, 15, and 15. The 12 was tough. And the final set of 16? Well, the last few pushups were a struggle, but I steeled my mind and managed them. I could not make it up for a 17th, though. Still, I’ll be moving on to week four, which I may have to do twice…
Read about this project at One Hundred Pushups.
Mac
7 responses so far ↓
1 GD Link // Jul 18, 2008 at 12:21 am
JD,
Concerning your knee problems. Have you considered getting new shoes?
I used to have knee problems as well, but then went to a running store where they watch you walk and can see if you supinate or pronate . (http://walking.about.com/od/shoechoice/a/wayyouwalk.htm) They then recommended a pair of shoes that would give me the proper support for my gate.
Just make sure you go to a running store, that only sells shoes. The sales people are usually runners, so they know what they are talking about.
GD
2 Scott // Jul 18, 2008 at 6:15 am
Well, I think week five finally did it for me. I’ve been going strong throughout, but this week I could not hit the targets for the last set (min 40 push ups) on days one and two.
For some reason I hit everything spot on today, day three, and felt strong.
So I’ll go ahead and do the exhaustion test this weekend, just to check my progress, but I’m going to repeat week five until I can hit those +40 targets in set eight.
This week felt like a big jump in intensity, so I’m sure I’ll get a lot out of it by repeating it!
I’m really enjoying this 100 pushups thing. I’ve decided to keep it up, repeating week six and then adding in a second set, but aiming for 100 squats in six weeks.
After that? Burpees? Pull-ups? Sit-ups?
Anyway, thanks for introducing me to something I really enjoy!
3 fit36.com // Jul 18, 2008 at 7:50 am
JD: Assuming you succeed today, next week should be a breeze, as the workouts are very similar. In fact, Week 4 is probably a good time to work on getting those breaks down if your taking more than the suggested time.
4 Joshua // Jul 18, 2008 at 7:55 am
Fine! I’m sick and tired of only reading these posts and not doing them myself. I’m going to start!
I’ll do the initial test today and start on Monday!
5 Doug W // Jul 18, 2008 at 9:44 am
Yeah, gonna have to repeat Week 4 here. Even though it’s only a marginal increase from Week 3, I had just barely managed to complete Week 3, so it makes sense.
Week 5 looks hardcore.
6 fit36.com // Jul 18, 2008 at 11:15 am
Uh oh. I just completed Week 4, but barely. I think I’m screwed going into the exhaustion test.
Assuming I have troubles, I’m not sure if I should repeat Week 4, Column 1 or move on over to Week 4, Column 2…
7 Anca // Jul 19, 2008 at 6:23 pm
I had to quit the pushup workout. One of my wrists has decided it hates pushups, so I can no longer do them with my palm open. I’m switching to doing them with hands in fists, but that makes it a million times harder.
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