Building Pushup Numbers... - Page 3

Troy Archie · 03-09-2005, 09:43 AM

Someone want to post Pavels specific 2 week GTG pushup program? I find Dragon door to be a bit of a rats nest.

Don Stevenson · 03-09-2005, 04:19 PM

Here it is

Pushup Routine

To do the routine first you have to find out the maximum number of reps you can do in pushups. After finding out your max, you will do a percentage of this number for your workout.
Week1
Mon test your max, 30% every 60 minutes
Tue 50% every 60 minutes
Wed 60% every 45 minutes
Thurs 25% every 60 minutes
Friday 45% every 30 minutes
Saturday 40% every 60 minutes
Sunday 20% every 90 minutes

Week2
Mon test your max again, 35% every 45 minutes
Tue 55% every 20 minutes
Wed 30% 15 minutes
Thurs 65% every 60 minutes
Friday 35% every 45 minutes
Saturday 45% every 60 minutes
Sunday 25% every 120 minutes

Week3
Test max

The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again.

Guidelines
Never go near failure except when testing your max
Vary reps, sets, rest periods daily
Taper down before a peak

Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime

Barry Cooper · 03-09-2005, 05:05 PM

How in the world do people with jobs do that?

Don Stevenson · 03-09-2005, 05:13 PM

I used to do GTG like that when i was working full time. I'd just disappear for a few minutes and hit the locker room for some pushups or pistols then back to work.

If your boss complains you tell him you are addicted to exercise just like the smokers are addicted to their ciggies and you NEED to do it every hour or you will get cranky :-)

Because the sets are submax you don't really break a sweat.

I guess it might be a bit hard to do in a job where you wear a suit.

John Frazer · 03-09-2005, 06:22 PM

Barry asked,

"How in the world do people with jobs do that?"

I just set a countdown timer on my watch to go off at the specified intervals, dropped on the floor of my office and started cranking 'em out. If I was in the middle of a phone call or meeting I'd skip the set -- would be back on track soon enough.

I increased my pushup max 85% in 2 weeks. If I had to prep for a PT test I'd do this program again in a heartbeat.

JF

03-09-2005, 08:59 PM

Thanks for the info. I am going to try it.

Will the same process work for pullups etc?

Thanks

Jeryd Leuck · 03-09-2005, 10:32 PM

It will. :biggrin:

03-10-2005, 11:58 AM

For some 3rd hand experience on Pavel's grease the Groove techniques, (aside from reading his article on DD) go to cbass.com and read Clarence Bass' experiment with GTG for pullups (article 49). If you don't have all day to do these programs, try Pavel's ladder (cbass.com article 62). this may be a good way for you to train.

Here's a Russian idea: think in terms of a block of time (2 weeks, a month) and try to see how many pushups you can do in that over that time period. The Soviets thought of lifting as a skill and wanted to learn it by practicing as much and as often as possible. By spreading the workouts out over many days and many times during the day, an athlete can do tons of volume without burning out. Stimulate don't annihilate. this is a very different approach to maxing out on pushups for a few sets a few times a week.

A plan could be specialize two weeks, crossfit two weeks, back and forth.

03-10-2005, 08:43 PM

I would like to ask some follow on questions about the GTG routine if I may!

If I wanted to see what my long term max was on say, pushups and chins, would I do the following:

Do GTG on chins for two weeks, test and record.

Then do GTG on pushups on for two weeks, test and record.

Then repeat the cycle.

In the two weeks that I am not GTG a movement, what would the workout look like for that movement so that I do not regress?

Lastly, I am confused on one thing in the advice below:

It looks like each day I am going to do a proscribted number of sets and reps. Yet at the bottom of the advice, it looks like I should vary sets and reps.

Am I missing something here?

Thanks for the advice.

Here it is

Pushup Routine

To do the routine first you have to find out the maximum number of reps you can do in pushups. After finding out your max, you will do a percentage of this number for your workout.
Week1
Mon test your max, 30% every 60 minutes
Tue 50% every 60 minutes
Wed 60% every 45 minutes
Thurs 25% every 60 minutes
Friday 45% every 30 minutes
Saturday 40% every 60 minutes
Sunday 20% every 90 minutes

Week2
Mon test your max again, 35% every 45 minutes
Tue 55% every 20 minutes
Wed 30% 15 minutes
Thurs 65% every 60 minutes
Friday 35% every 45 minutes
Saturday 45% every 60 minutes
Sunday 25% every 120 minutes

Week3
Test max

The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again.

Guidelines
Never go near failure except when testing your max
Vary reps, sets, rest periods daily
Taper down before a peak

Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime

Don Stevenson · 03-10-2005, 09:09 PM

The varying sets and reps is built into the program, just do it as prescribed.

To maintain your numbers on one exercise while you GTG another you could do some ladders 3 times a week or even just a few sets at 80-90% of max throughout the week.

Also you can just do the WOD and do GTG for one exercise as well to work on a weakness. If you choose this approach though you may have to reduce the volume of GTG

And of course you can also GTG two exercises at once.

03-09-2005, 08:59 PM	#26
Richard Belloff Profile: Posts: n/a	Thanks for the info. I am going to try it. Will the same process work for pullups etc? Thanks
Richard Belloff Profile: Posts: n/a

03-10-2005, 11:58 AM	#28
Woody Davis Profile: Posts: n/a	For some 3rd hand experience on Pavel's grease the Groove techniques, (aside from reading his article on DD) go to cbass.com and read Clarence Bass' experiment with GTG for pullups (article 49). If you don't have all day to do these programs, try Pavel's ladder (cbass.com article 62). this may be a good way for you to train. Here's a Russian idea: think in terms of a block of time (2 weeks, a month) and try to see how many pushups you can do in that over that time period. The Soviets thought of lifting as a skill and wanted to learn it by practicing as much and as often as possible. By spreading the workouts out over many days and many times during the day, an athlete can do tons of volume without burning out. Stimulate don't annihilate. this is a very different approach to maxing out on pushups for a few sets a few times a week. A plan could be specialize two weeks, crossfit two weeks, back and forth.
Woody Davis Profile: Posts: n/a

03-10-2005, 08:43 PM	#29
Richard Belloff Profile: Posts: n/a	I would like to ask some follow on questions about the GTG routine if I may! If I wanted to see what my long term max was on say, pushups and chins, would I do the following: Do GTG on chins for two weeks, test and record. Then do GTG on pushups on for two weeks, test and record. Then repeat the cycle. In the two weeks that I am not GTG a movement, what would the workout look like for that movement so that I do not regress? Lastly, I am confused on one thing in the advice below: It looks like each day I am going to do a proscribted number of sets and reps. Yet at the bottom of the advice, it looks like I should vary sets and reps. Am I missing something here? Thanks for the advice. Here it is Pushup Routine To do the routine first you have to find out the maximum number of reps you can do in pushups. After finding out your max, you will do a percentage of this number for your workout. Week1 Mon test your max, 30% every 60 minutes Tue 50% every 60 minutes Wed 60% every 45 minutes Thurs 25% every 60 minutes Friday 45% every 30 minutes Saturday 40% every 60 minutes Sunday 20% every 90 minutes Week2 Mon test your max again, 35% every 45 minutes Tue 55% every 20 minutes Wed 30% 15 minutes Thurs 65% every 60 minutes Friday 35% every 45 minutes Saturday 45% every 60 minutes Sunday 25% every 120 minutes Week3 Test max The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again. Guidelines Never go near failure except when testing your max Vary reps, sets, rest periods daily Taper down before a peak Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime
Richard Belloff Profile: Posts: n/a

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03-09-2005, 09:43 AM	#21
Troy Archie Member Profile: Join Date: Sep 2004 Location: Edmonton Alberta Posts: 474	Someone want to post Pavels specific 2 week GTG pushup program? I find Dragon door to be a bit of a rats nest.

03-09-2005, 04:19 PM	#22
Don Stevenson Affiliate Profile: Join Date: Jan 2005 Location: Sydney NSW Posts: 1,038	Here it is Pushup Routine To do the routine first you have to find out the maximum number of reps you can do in pushups. After finding out your max, you will do a percentage of this number for your workout. Week1 Mon test your max, 30% every 60 minutes Tue 50% every 60 minutes Wed 60% every 45 minutes Thurs 25% every 60 minutes Friday 45% every 30 minutes Saturday 40% every 60 minutes Sunday 20% every 90 minutes Week2 Mon test your max again, 35% every 45 minutes Tue 55% every 20 minutes Wed 30% 15 minutes Thurs 65% every 60 minutes Friday 35% every 45 minutes Saturday 45% every 60 minutes Sunday 25% every 120 minutes Week3 Test max The routine is over, you can do it for two weeks, then do something else for another two weeks, then you can do the pushup program again. Guidelines Never go near failure except when testing your max Vary reps, sets, rest periods daily Taper down before a peak Do the routine when you get up in the morning and your last set of pushups should be done one hour before your bedtime

03-09-2005, 05:05 PM	#23
Barry Cooper Affiliate Profile: Join Date: Jun 2003 Location: Louisville KY Posts: 2,160	How in the world do people with jobs do that?

03-09-2005, 05:13 PM	#24
Don Stevenson Affiliate Profile: Join Date: Jan 2005 Location: Sydney NSW Posts: 1,038	I used to do GTG like that when i was working full time. I'd just disappear for a few minutes and hit the locker room for some pushups or pistols then back to work. If your boss complains you tell him you are addicted to exercise just like the smokers are addicted to their ciggies and you NEED to do it every hour or you will get cranky :-) Because the sets are submax you don't really break a sweat. I guess it might be a bit hard to do in a job where you wear a suit.

03-09-2005, 06:22 PM	#25
John Frazer Member Profile: Join Date: Feb 2004 Location: Northern Virginia VA Posts: 428	Barry asked, "How in the world do people with jobs do that?" I just set a countdown timer on my watch to go off at the specified intervals, dropped on the floor of my office and started cranking 'em out. If I was in the middle of a phone call or meeting I'd skip the set -- would be back on track soon enough. I increased my pushup max 85% in 2 weeks. If I had to prep for a PT test I'd do this program again in a heartbeat. JF

03-09-2005, 10:32 PM	#27
Jeryd Leuck Member Profile: Join Date: Nov 2004 Location: Spokane WA Posts: 55	It will. :biggrin:

03-10-2005, 09:09 PM	#30
Don Stevenson Affiliate Profile: Join Date: Jan 2005 Location: Sydney NSW Posts: 1,038	The varying sets and reps is built into the program, just do it as prescribed. To maintain your numbers on one exercise while you GTG another you could do some ladders 3 times a week or even just a few sets at 80-90% of max throughout the week. Also you can just do the WOD and do GTG for one exercise as well to work on a weakness. If you choose this approach though you may have to reduce the volume of GTG And of course you can also GTG two exercises at once.