100 push ups in 10 weeks program.

[johnyk]

Hey guys,
I found a program on how to do 100 push ups.
It's something I always wanted to do but was not sure how.
Let me know if it's possible.

I got this from www.bodyweightculture.com (http://www.bodyweightculture.com)




Week one


Monday:3 Maximum sets of standard push ups. 90 Second in between sets.

Tuesday: 3 Attempts at flex arm plank, standard grip. 90 Seconds in between attempts.

Wednesday: 3 Max sets of horizontal pull ups/horizontal rows. 90 Seconds in between sets.

Thursday: Perform one set of 40 percent of the maximum. Second set should be 60 of the maximum. Third set 40%, fourth 60 and so on. 30 Second rest after 40% set and 45 second rest after 60% set. Continue set up to the point of the second set failure.

Friday: Same as Tuesday

Saturday: Same as Wednesday

Sunday: Rest


Week two


Monday: 3 Max set of standard push ups 80 sec rest

Teusday: 3 Attempts at plank. Narrow, wide, regular. 80 Sec rest.

Wedensday: 3 Sets maximum sets of rows. 80 Sec rest

Thursday: 30-70% of maximum. Odd sets are 30% and even sets are 70%. 15 Sec rest after 30%, 60 sec rest after 70%.

Friday: Same as Teusday.

Saturday: Same as Wedensday.

Sunday: Rest


Week three


Monday:4 Maximum sets. 70 Sec break.

Teusday: 3 Sets at 90% each. Narrow push ups, lower half portion of the movement. Wide, complete movement . Regular grip, Middle 50% of the movement.

Wednesday: 3 Max sets of rows 70sec breaks in between rows.

Thursday: 40% alternating with 70%. 15 Sec rest after 40%. 60 sec rest after 70%

Friday: Same as T.

Saturday: Same as Wednesday.

Sunday: Rest


Week Four


Monday: Start with one rep rest 5 seconds, than do three reps rest 10 seconds. Keep adding 5 second of rest and two repetitions. Stop at first failure to finish set.
Do this prior to breakfast and prior to dinner.

Teusday: Alternate set of inline push ups (feet above head) and decline push ups (head above feet.)
Incline are feet on the chair and decline are hands on the chair. Use 40% of total when performing the inlcine, use 60% when performing the decline. Only 20 seconds rest.
Rest for 5 minutes after first set fails. Repeat again.

Wednesday: 3 maximum sets of rows. 60 seconds rest in between. First set is narrow, second is wide and third is standard/ regular.

Thursday:Same as Monday

Friday:Same as Teusday

Saturday:Same as Wednesday


Week five


Monday: 4 Maxium sets 60 seconds break in between.

Teusday: 3 Sets of push ups. Narrow, wide, regular grip. 5 seconds upward count, 5 seconds downward count. 60 second rest in between.

Wednesday: Regular grip rows. 3 Attempts at holding the arms flexed and chest next to the bar for as long as possible. 60 seconds break in between. 4th attempt is arms straight, but shoulder blades squeezed together.

Thursday:Same as Monday

Friday:Same as Teusday

Saturday:Same as Wednesday


Week Six


Monday: Start with a maximum set. Rest 110 seconds. Next set should be 90% of the max, with 100 seconds rest. Next set should be 80% of the max with 90 seconds rest. Every set deduct 10% and 10 seconds of rest.

Teusday: Perform inline push ups in alternation with decline pushups. Only half the movement should be used. When performing the inline pushups the hand should not be on the floor. They should be on two sets of books or objects 3-6 inches high. The feet should be on the chair. Only lower half of the movement should be performed. (Head touching the floor to elbows right angle. Elbows should not extend past the right angle. They should not approach the straight line.) This is very important. 40% of the total maximum per set. Decline push ups is done with feet on the floor and hands on the chair. Only the upper part of the movement. (Elbow right angle to hands straight.) 60% of maximum set. Stop when the second set fails.

Wednesday: Regular grip horizontal pull ups/rows. Start with 1 repetition and increase by on each set. (1,3,5,7,9, etc) First rest is 10 seconds, each concecutive rest should add 10 seconds. (10 sec, 20 sec, 30 sec. )Stop when the second set fails.

Thursday:Same as Monday

Friday:Same as Teusday

Saturday:Same as Wednesday


Week Seven


Monday: Two work outs. 30 Minutes before breakfast and 30 minutes before dinner.Each workout; 3 sets of plyometric push ups. Stop 2-3 reps before failure. 60 second break between sets.

Tuesday: Same Tuesday of the previous week.

Wednesday: Horizontal pull ups, rows. 3 maximum sets. 5 seconds up count, 5 seconds down count. 60 seconds break.

Thursday:Same as Monday

Friday:Same as Teusday

Saturday:Same as Wednesday


Week Eight


Monday: 5 Maximum sets 45 sec rest.

Tuesday: 3 work out. 30 Minutes before breakfast, lunch and dinner. 2 sets per work out. 75% of maximum on each set. 30 rest between sets.

Wednesday: 3 Sets of Horizontal pull ups/rows. First set 10 second count up and 10 second count down. Second set as fast as possible. Third set medium comfortable speed. 60 second rest.

Thursday:Same as Monday

Friday:Same as Teusday

Saturday:Same as Wednesday


Week Nine


Monday: 6 Sets of push ups.Set 1 and 3 – Quarter Dive bomber push ups. Get into the Downward facing dog position. Your hands are together. Begin a standard dive bomb pushup, stop when your face is right above your hand. Come back up to the starting position. Repeat as many times as possible. Set 2 and 4- Fingers pointing down push ups. Place your hands next to your rib cage with your finger pointing toward your feet. Do regular push ups in this position. Set 5 and 6 Regular maximum sets.

Tuesday: 9 sets. 3 sets prior to each meal. Breakfast, lunch, dinner. Each set should be 75% of maximum.

Wednesday: 4 Sets of standard horizontal push ups/ rows, 30 seconds apart.

Thursday:Dive bomber push ups. First set- one pushup and 5 second break. Second set 3 push ups and 10 second break. Keep adding two repetition to each set and 5 seconds to each break. At first incomplete set stop. Rest for 5 minutes and repeat starting with one push ups and adding two reps.

Friday: Same as Wednesday.

Saturday:Burpees and pushups. 1 Burpee,1 pushups, 1 burpee and 2 push ups, one burpee and 3 push ups. Till failure. 5 Minute break and second attempt.


Week 10


Monday: Before breakfast. Lower half narrow grip and 15 second rest, Lower half wide grip and 15 second rest, standard grip lower half and one minute rest. Repeat the sequence. Before dinner. Repeat the same as before breakfast.

Tuesday: Inline push ups 3 sets with 30 seconds break. Chair dips 3 sets 30 seconds break.

Wednesday:Rest

Thurstday: 5 Maximum sets of rows 15 seconds rest.

Friday: Burpees with push ups. 1 Burpee 2 push ups, 1 burpee 4 push ups and so on. After first incomplete set rest for 5 minutes. Second attempt 1 burpee 1 push up, 1 burpee 3 push ups and so on.

Saturday: Start with a close grip. Perform a push up and jump up with your hand. Spread your hands a little bit more out. Perform a push up and jump. Spread your hand a little bit more out. Do this five times. The fifth time the hands should be very wide. Now do the five plyometric push up bringing your arms a little closer every time. The fifth one should be with your hands next to each other. Continue this way till failure. Rest for 30 seconds, make another attempt. Rest again for 30 seconds and make another attempt.

Sunday and Monday rest. Tuesday is also an optional rest. After rest test yourself.


Most people in 45- 50 range should be able to perform 100 push ups with this ten week program

[BM2]

Quote:It's something I always wanted to do but was not sure how.
Let me know if it's possible.
Better yet, let us know rather than wait for someone else to do it.

[johnyk]

I want to do.
I am not asking anyone to be a gunea pig.
Just want to know if it's a good program.

[GunnedDownAtrocity]

it's too complicated for me, to be honest i didnt even bother reading the entire thing, but if you like that sort of thing go for it.

there's another one here:

http://www.impulseadventure.com/weights/100push.html


and pavel had one as well, but it involved doing like 30% of your max every 20 mins throughout the day which is unreal for most of us. he gave advice to work around that, but those other onese seem a little more life friendly.

me personally ... if i wanted to do 100 pushups i would just keep doing pushups until i could do 100. i know .. i know .... its very scientific.

[KC Elbows]

100 push ups is easy. The way I tended to build up to it(I've been doing weights a lot for a while now, so it's not a big deal) is to do two sets of twenty for a couple days(not back to back, just at some point). Then do a set of thirty the next day, then back to two twentys, then do fifty WITHOUT STOPPING, that's the important part. Then try one hundred after a day, it's not that hard.

Or, do what I normally did, which is call my teacher a short mexican ****er, then he'd make you do a hundred push ups, and you'd do 'em, cause otherwise, he'd probably shiv ya.

[monkeyfoot]

okay, is it just me but, if you are a kung fu practioner, shouldnt you be doing 100 pushups in a blink of an eye?

In class we fire off 150 easily :S

I timed myself a while back and I hit 100 pressups in just under 60 seconds.

No need for big long routines, just do them.

craig

[Crushing Fist]

are we talking about regular old flat palm push-ups here?


yeah 100 of those isn't that bad.


100 good triangle pushups would be a B!tch...


hey... I have a new goal now :D


what's the most regualr bent knee sit-ups anyone has done without stopping?

I did 1000 once but it hurt my neck more than my abs :(

[GunnedDownAtrocity]

personally id rather do 30 good ones, but my work capacity sucks anyway.

most of my ab stuff is done hanging from a bar or rings or hanging upside down using my buddies moon boots. that way i only have to do like 10 of each movement.

[Crushing Fist]

yeah hanging stuff is great for abs...


my favorite is to do a pullup, go back down to hanging, then touch my feet to the bar and repeat.


monkeyfoot - is that touching your chest to floor and getting full extension?

if so that's very good!

I just find flat palm pushups boring and prefer on the fists or triangles.

[johnyk]

it's too complicated for me, to be honest i didnt even bother reading the entire thing, but if you like that sort of thing go for it.

there's another one here:

http://www.impulseadventure.com/weights/100push.html


and pavel had one as well, but it involved doing like 30% of your max every 20 mins throughout the day which is unreal for most of us. he gave advice to work around that, but those other onese seem a little more life friendly.

me personally ... if i wanted to do 100 pushups i would just keep doing pushups until i could do 100. i know .. i know .... its very scientific.

I did that one, for the whole lenth of time. At the end I was able to do 73 push ups.
I guess I'll spend another 10 weeks and see if the obove one will get me to 100.
I looked through it again, somehow it seems more scientific.

[David Jamieson]

Thanks, but I can already do 100 strict chest to floor push ups.

so there.

*puffs out chest, smacks cute chick on the ass with his towel* :p

[monkeyfoot]

yeah hanging stuff is great for abs...


my favorite is to do a pullup, go back down to hanging, then touch my feet to the bar and repeat.


monkeyfoot - is that touching your chest to floor and getting full extension?

if so that's very good!

I just find flat palm pushups boring and prefer on the fists or triangles.


Yep it is

gets hard at about 70

craig

[chaiwai]

There is another one about one arm push ups.
Can you do a 100 of those, David?

[PangQuan]

strange. i just do my regular work outs and i can do 100 pushups. didnt know i could till my last rank test when sifu said, 100 pushups. i normally do 50 or so.

[neilhytholt]

You want to do 100 pushups in 10 weeks?

Join the army and mouth off to the Sargent. You'll be doing 100 pushups by your 1st week.

[David Jamieson]

There is another one about one arm push ups.
Can you do a 100 of those, David?

that equates to 200 pushups with only half the structure to do it with.
So, in short, can i do 100 one arm pushups with each arm.
I don't know. I can try. First go out, I would have to say I doubt it, i usually do one arms in rapid succession and sets of ten. Haven't tried doing a bunch of them in a row.

But to do 100 pushups in a row strict is not as hard to get to as some might think. Alignment, breathing and proper exertion of power is key to doing them and of course building up progressively.

You can get there pretty quick and it's a good exercise fo chest and triceps.

[Asia]

You want to do 100 pushups in 10 weeks?

Join the army and mouth off to the Sargent. You'll be doing 100 pushups by your 1st week.

LOL

I am notorious for making soldiers do 200~500 pushups a day for "corrective training." My all time record is 2400 push ups for one particular *******.

As for my personal training I do about 200lbs normally and about 500~600 in preparation for a fight or competition.

[neilhytholt]

LOL

I am notorious for making soldiers do 200~500 pushups a day for "corrective training." My all time record is 2400 push ups for one particular *******.

As for my personal training I do about 200lbs normally and about 500~600 in preparation for a fight or competition.

I was at a job once and this guy came off what he called 'superman school'. Basically it was some Air Force program that was their equivalent of the Navy Seals that got cancelled in the early '90s for lack of funding.

He was so used to doing pushups and situps that he couldn't stop.

He didn't have a lot to do for the first month, so he'd just drop down and do 100 right there, in the middle of the office with full dress shirt, slacks and tie. LOL

[johnyk]

They sent me this video. (http://video.google.com/videoplay?docid=4329021805795485986)
It's aight, I expected a better one.

[Nexus]

I won't say 100 pushups is easy. I will say that doing X number of pushups in sets of 3 every day is a great way of building up.

The Navy SEALs bud's routine I posted a while ago on this forum has a way of getting up the ranks to do just that. It also has a lot of focus built around total physical body improvement including cardio. I don't personally think doing all that running is great for the knees but the swimming is good.

Here's a theoretical routine that followed roughly, could yield good improvements for those getting started with pushups.
Pushups routine:

week 1: 15 pushups x 3 sets (5 days of the week with 2 days off)
week 2: 20 pushups x 3 sets (5 days of the week)
week 3: 20 pushups x 4 sets (5 days of the week)
week 4: 25 pushups x 3 sets (5 days of the week)
week 5: 25 pushups x 4 sets (4 days of the week)
week 5: 30 pushups x 3 sets (4 days of the week)
week 6: 35 pushups x 3 sets (4 days of the week)
week 7: 40 pushups x 3 sets (4 days of the week)
week 8: 45 pushups x 3 sets (5 days of the week)
week 9: 50 pushups x 3 sets (4 days of the week)
week 10: 100 pushups!

[chaiwai]

I won't say 100 pushups is easy. I will say that doing X number of pushups in sets of 3 every day is a great way of building up.

The Navy SEALs bud's routine I posted a while ago on this forum has a way of getting up the ranks to do just that. It also has a lot of focus built around total physical body improvement including cardio. I don't personally think doing all that running is great for the knees but the swimming is good.

Here's a theoretical routine that followed roughly, could yield good improvements for those getting started with pushups.
Pushups routine:

week 1: 15 pushups x 3 sets (5 days of the week with 2 days off)
week 2: 20 pushups x 3 sets (5 days of the week)
week 3: 20 pushups x 4 sets (5 days of the week)
week 4: 25 pushups x 3 sets (5 days of the week)
week 5: 25 pushups x 4 sets (4 days of the week)
week 5: 30 pushups x 3 sets (4 days of the week)
week 6: 35 pushups x 3 sets (4 days of the week)
week 7: 40 pushups x 3 sets (4 days of the week)
week 8: 45 pushups x 3 sets (5 days of the week)
week 9: 50 pushups x 3 sets (4 days of the week)
week 10: 100 pushups!

Interesting, what if you can't get your numbers up like that every week?

[chaiwai]

They have a contest going on now, if any body is up for it.
Winner gets 100 dollars. Push ups, pull ups, squats.

[GunnedDownAtrocity]

we should have a kfo competition. submit vids.

the prize could be bragging rights which would hopefully mean most people wouldnt bother trying to cheat.

[qiphlow]

100 pushups in 10 weeks is EASY. you only need to do 10 pushups per week and you're there!:D