100 Pushup Program

Since I've NEVER done a metcon with pushups as prescribed, I'll be using the 100 Pushups site to try to get 100 pushups in six weeks. I will begin this program on Monday, October 8. The pushups logger page is here http://www.pushupslogger.com/plog/login

Week One (I'll be working from column 1)

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	up to 5 push ups	6 - 10 push ups	11 - 20 push ups
SET 1	2	6	10
SET 2	3	6	12
SET 3	2	4	7
SET 4	2	4	7
SET 5	max (at least 3)	max (at least 5)	max (at least 9)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2 REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	3	6	10
SET 2	4	8	12
SET 3	2	6	8
SET 4	3	6	8
SET 5	max (at least 4)	max (at least 7)	max (at least 12)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3 REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	4	8	11
SET 2	5	10	15
SET 3	4	7	9
SET 4	4	7	9
SET 5	max (at least 5)	max (at least 10)	max (at least 13)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!

Week 2 (Still in column 1)

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	up to 5 push ups	6 - 10 push ups	11 - 20 push ups
SET 1	4	9	14
SET 2	6	11	14
SET 3	4	8	10
SET 4	4	8	10
SET 5	max (at least 6)	max (at least 11)	max (at least 15)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2 REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	5	10	14
SET 2	6	12	16
SET 3	4	9	12
SET 4	4	9	12
SET 5	max (at least 7)	max (at least 13)	max (at least 17)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3 REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	5	12	16
SET 2	7	13	17
SET 3	5	10	14
SET 4	5	10	14
SET 5	max (at least 8)	max (at least 15)	max (at least 20)

At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form push ups as you can comfortably manage before you physically can't do another rep. Stress your system by all means, but please don't go beyond the safety limit. The number of push ups you complete will determine which level of the program you'll start in Week 3. Perform this test within a couple of days of completing Week 2. Good luck!

Week 3

• If you managed 16-20 push ups in the latest test, follow column 1.
• If you completed between 21 & 25, column 2 is for you.
• More than 25 consecutive push ups? Excellent! You'll be following column 3.

If you're struggling with the program, don't lose heart. Some people will still be doing less than 16 consecutive push ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level -

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	16 -20 push ups	21 - 25 push ups	> 25 push ups
SET 1	10	12	14
SET 2	12	17	18
SET 3	7	13	14
SET 4	7	13	14
SET 5	max (at least 9)	max (at least 17)	max (at least 20)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2 REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	10	14	20
SET 2	12	19	25
SET 3	8	14	15
SET 4	8	14	15
SET 5	max (at least 12)	max (at least 19)	max (at least 25)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3 REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	11	16	22
SET 2	13	21	30
SET 3	9	15	20
SET 4	9	15	20
SET 5	max (at least 13)	max (at least 21)	max (at least 28)

Week 4 - same column as week 3

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	16 -20 push ups	21 - 25 push ups	> 25 push ups
SET 1	12	18	21
SET 2	14	22	25
SET 3	11	16	21
SET 4	10	16	21
SET 5	max (at least 16)	max (at least 25)	max (at least 32)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2 REST 90 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	14	20	25
SET 2	16	25	29
SET 3	12	20	25
SET 4	12	20	25
SET 5	max (at least 18)	max (at least 28)	max (at least 36)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3 REST 120 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	16	23	29
SET 2	18	28	33
SET 3	13	23	29
SET 4	13	23	29
SET 5	max (at least 20)	max (at least 33)	max (at least 40)

At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now - simply perform as many good-form push ups as you can comfortably manage before you're unable to perform another one. As per the end of Week 2, stress your system by all means, but please don't go beyond the safety limit.

The number of push ups you complete will determine which level of the program you'll start in Week 5. Make sure you perform this test within a couple of days of completing Week 4.

Week 5

• If you managed 31 - 35 push ups, follow column 1.
• If you completed between 36 & 40, column 2 is for you.
• More than 40 consecutive push ups? Great work! You'll be following column 3.

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	31 - 35 push ups	36 - 40 push ups	> 40 push ups
SET 1	17	28	36
SET 2	19	35	40
SET 3	15	25	30
SET 4	15	22	24
SET 5	max (at least 20)	max (at least 35)	max (at least 40)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	10	18	19
SET 2	10	18	19
SET 3	13	20	22
SET 4	13	20	22
SET 5	10	14	18
SET 6	10	14	18
SET 7	9	16	22
SET 8	max (at least 25)	max (at least 40)	max (at least 45)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	13	18	20
SET 2	13	18	20
SET 3	15	20	24
SET 4	15	20	24
SET 5	12	17	20
SET 6	12	17	20
SET 7	10	20	22
SET 8	max (at least 30)	max (at least 45)	max (at least 50)

Surprise, surprise, it's time for another exhaustion test. Week 5 was a tough one, and if you've made it this far, you're getting close to reaching your goal. If you're able to perform more than 45 consecutive push ups, feel free to move on to Week 6. Couldn't quite manage 45? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!

Week 6

• If you managed 46 - 50 push ups, follow column 1.
• If you completed between 51 & 60, column 2 is for you.
• More than 60 consecutive push ups? Tremendous! You'll be following column 3.

DAY 1 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
	46 - 50 push ups	51 - 60 push ups	> 60 push ups
SET 1	25	40	45
SET 2	30	50	55
SET 3	20	25	35
SET 4	15	25	30
SET 5	max (at least 40)	max (at least 50)	max (at least 55)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 2 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	14	20	22
SET 2	14	20	22
SET 3	15	23	30
SET 4	15	23	30
SET 5	14	20	24
SET 6	14	20	24
SET 7	10	18	18
SET 8	10	18	18
SET 9	max (at least 44)	max (at least 53)	max (at least 58)
COMPLETED THIS WORKOUT? GO LOG IT AT PUSH UPS LOGGER!
DAY 3 REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1	13	22	26
SET 2	13	22	26
SET 3	17	30	33
SET 4	17	30	33
SET 5	16	25	26
SET 6	16	25	26
SET 7	14	18	22
SET 8	14	18	22
SET 9	max (at least 50)	max (at least 55)	max (at least 60)