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Old 09-10-2008, 05:36 PM   #21
Shane Skowron
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Re: Best way to reach 100 push-ups?

I have found two good GTG methods for you. I have heard that they work.

The first is the Pavel Routine:



Day 1: 100% Max Test 30% Max / 60 minute interval
Day 2: 50% / 60 min interval
Day 3: 60% / 45 min interval
Day 4: 25% / 60 min interval
Day 5: 45% / 30 min interval
Day 6: 40% / 60 min interval
Day 7: 20% / 90 min interval

Day 8: 100% Max Test 30% New Max / 45 minute interval
Day 9: 55% / 20 min interval
Day 10: 30% / 15 min interval
Day 11: 65% / 60 min interval
Day 12: 35% / 45 min interval
Day 13: 45% / 60 min interval
Day 14: 25% / 120 min interval

Day 15: Final 100% Max Test




The second is the Stew Smith Pushup Push workout:

On ODD days: do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are on a program already. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25…your choice how you get to 200).

On EVEN days: do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

RULE: If your maximum is under 50 pushups – do 200 a day. If your maximum is above 75, do 300 pushups a day.

Repeat the ODD / EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14 – give yourself the pushup test (1or 2 minutes depending on your PFT). I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly.



I've never done either of them. For the Pavel Routine, doing pushups every 15 minutes for an entire day is going to be real difficult logistically, but I think it's a more effective program.

Hope this helps.
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Old 09-14-2008, 07:13 AM   #22
David Bott
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Re: Best way to reach 100 push-ups?

Yeah thanks for those. I like the look of the Pavel routine, but as you said... logistically it might be difficult to stick to with 100% accuracy. The other one seemed a little vague, in that "do 200 PU in as few sets as possible", I'm not sure how long you get for rests between sets, do u spread them out or get it done as fast as you can like a mini workout??
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Old 09-14-2008, 10:37 AM   #23
Otto Stegmaier
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Re: Best way to reach 100 push-ups?

How many grooves can you grease at once?

lol - basically is it "safe" - from overtraining - to be doing GTG on pullups and pushups at the same time? My idea is one of the following:

1. As many times as possible throughout the day, spaced 30-60mins apart, do a set of pushups (30%-60$%) max followed immidiately by a set of pullups.

or

2. As many times as possible throughout the day do EITHER a set of pullups or pushups, spaced 30-60 mins apart?

I feel like option 1 might be counterproductive.

Thoughts?
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Old 09-14-2008, 05:27 PM   #24
Leslie Powell
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Re: Best way to reach 100 push-ups?

Ok, one very interesting development after 1 week (!) of following the 100 pushup program.

About three years ago I followed a much more body-building style workout. Did a ton of dips, and could get about 45 in a row on bars and around 21 in a row on rings. 1RM strength wasn't so hot for presses and bench press.

I've been doing a much more Starting Strength/Xfit hybrid for the past 9 months, and have seen my 1RMs in everything go way up. But my dip and ring dip numbers took a total nosedive, down to like 30 and 15 respectively.

A couple days ago, after one week on the pushup program, I hopped on the rings to show someone how to do ring dips. To my total surprise, I knocked off an easy 21. Hmmmm.
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