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It’s the penultimate day of the Get Fit Slowly one hundred pushup challenge — at least on the blog. I’m not aware of anyone doing the sixth week of this program, and that’s fine. After Friday, I’ll continue to post weekend updates until I’ve hit my 100th pushup. (I’m in week four right now.)
If you are in week six, here’s your schedule for today:
Note that, as with week five, there are multiple sets per level. For those of you on week five, use this schedule:
If you’re on one of the previous weeks, you can find the schedules here:
Update: I completed week four, day two this morning. This is the third week in a row I’ve done this particular set on a Wednesday (because week three and week four have the same first column). On my first attempt two weeks ago I managed: 16, 14, 11-1/2 (out of 14), 7 (out of 12), and 13 (out of 15). Today I did 16, 14, 14, 12, and 18 (didn’t even try for 19 because I could tell it wasn’t going to happen). There’s definitely improvement, but I still feel like I’m a long way from 100 consecutive pushups! That’s okay, though. It’s not a race.
Read about this project at One Hundred Pushups.
Mac
16 responses so far ↓
1 brian // Jul 23, 2008 at 3:33 am
I’m actually starting week 6 today!! My last exhaustion test was 60, so I’m not sure if I can increase 40 in one week. We’ll see!!!
2 Alan K // Jul 23, 2008 at 5:06 am
Do you think this program could apply to situps as well? I am far worse at situps than pushups.
3 amyj // Jul 23, 2008 at 7:18 am
I’m going to have to repeat week 5 - it was too big of a jump for me - like week 3. I’m going to try doing my pushups later in the day today to see if that helps. I’m still very enthused and am proud of my progress so far!
4 A.M. // Jul 23, 2008 at 7:28 am
We’re chugging along at week 6. It’s hard, but it’s not feeling much worse than week 5. We may not make it to 100 pushups this weekend, but my plan is to start doing handstands instead next week (ultimate goal - walking on hands/handstand pushups!)
My husband is talking about getting a pullup bar and using this schedule with the numbers halved for pullups…
@Alan K - I bet this schedule would be great for situps!
5 DPS // Jul 23, 2008 at 8:38 am
Yay, the wife and I wrapped week 4 last night, on to bigger and better things with week 5.
6 Fitbitch // Jul 23, 2008 at 9:46 am
Love this blog - wondered if you would be willing to link to mine new blog http://www.fitbitchuk.blogspot.com. I’m a personal trainer and diet and fitness journalist blogging about fitness and diet tips for women of all ages and abilities, mainly aged 25-45. would value your comments on the blog.
7 DR // Jul 23, 2008 at 9:50 am
I am going to try and modify this program for Chin-ups.
Wish me luck
8 Ian // Jul 23, 2008 at 10:03 am
Alan,
I too have been thinking of trying something like this for situps (well, crunches, anyway).
9 Peter // Jul 23, 2008 at 2:45 pm
I just got back from a week long camping trip. I still managed to get my push ups in though, while I had my girlfriend count for me in French
Here’s the breakdown:
W4D1C2: 22-16-16-14-22 (just barely made it)
W4D2C2: 22-17-17-15-23
W4D3C2: 25-19-19-17-27 (maximum of total push ups = 107, an increase of 3 over last week’s record)
These were all “girly” push ups, but I did do an exhaustion test of standard form push ups. I got to 22, which is pretty decent seeing as I could only do 10 at the start of the program. Still a long ways away from 100 though :S
Future plans: I take a crack at week 5. If I can’t hack it, I’ll repeat week 4, but bump it up to column 3.
10 Steve // Jul 23, 2008 at 6:14 pm
I am still in shock at the popularity of the hundred push ups web site which I launched just over 6 weeks ago…
J.D. and Mac - thank you SO much for your part in promoting the program and creating such an enthusiastic and active environment.
Keep up the great work everyone!
–steve
—www.hundredpushups.com
FWIW, i’m halfway through Week 5 which I’ll be repeating next week
11 Alan K // Jul 23, 2008 at 7:02 pm
@DR, @A.M. I don’t think this program will work for chinups. I’ve been working on them for several months and can finally do 8. With chinups, you need to start with partials, by having the bar low so you only need to go 1/2 way. If you have a gym, start with lat pulldowns.
12 Peter // Jul 24, 2008 at 12:36 am
As for the chin-ups version, I had the same idea. At my gym we have a machine that assists you. Basically, you sit on your knees on some kind of platform. The platform is connected to weights that counteract your bodyweight. That way you can do chin-ups at say 30% your bodyweight. Theoretically, you should be able to follow the same program and slowly decrease the amount of counterweight. I don’t know how common these machines are though. One of the nice things about the push-ups program is that you really don’t need any special equipment, just some clear floorspace.
13 Susan // Jul 24, 2008 at 7:25 am
I’m finishing up week 4 tomorrow too. I have a feeling that I’m going to be heading back to week 3 after re-testing this coming weekened, which is fine. I agree with you … there’s no race (just progress!).
I’m wondering if there is anyone who has been able to complete the 100 in 6-weeks?
Susan
http://www.catapultfitnessblog.com
14 bmis // Jul 24, 2008 at 7:41 am
Yeah, after a week of international travel, followed by a nasty cold probably earned on the flight over, I ended up having to revert back to week 4.
Which is ok, as I think I’m back to feeling like I’m in the right place with W4C3. Finished D2 yesterday with no issues, so D3 tomorrow, and then hopefully a good test over the w/e and on to W5 while I’m on vacation on Sunny (hopefully) Cape Cod.
15 Jenn // Jul 24, 2008 at 9:21 am
I’m about to start Week 4. Week 3 was brutal and Week 4 will be more of the same. I’m trying not to think about whether I’ll be able to do one hundred push-ups; I’m just focusing on one day at a time. But I can tell I’m getting stronger. I just hope I can stay consistent while I go on vacation!
Oh, and I would be interested as well in a version of the program for sit-ups/crunches and pull-ups.
16 Kent Cowgill // Jul 29, 2008 at 8:50 pm
This is working for chin ups for me so far - I started with my chin ups exhaustion test and did 3. I followed the appropriate column for week 1, didn’t hit all the targets, but did all three days in a week. The next week I repeated week 1, and I hit all the targets. Week 2 day 1 I actually did 6 on the last set (in the first column) - which is one more than the minimum.
Granted, it’s likely going to take much longer than the six weeks if I continue at this pace - but I think it’s a nice natural progression and doable, with repeats if targets are missed.
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