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Hpu Pocket

Hpu Pocket

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Published by Dennis Groves

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Published by: Dennis Groves on Nov 25, 2010
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05/12/2014

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initial test: the road to one hundred push ups < 40 YEARS RANK 1 2 3 4 5 6 7 0-5 6 - 14 15 - 29 30 - 49 50 - 99 100 - 150 150 & above 40 - 55 YEARS

number of push ups performed 0-5 6 - 12 13 - 24 25 - 44 45 - 74 75 - 124 125 & above 0-5 6 - 10 11 - 19 20 - 34 35 - 64 65 - 99 100 & above > 55 YEARS

week 1: pick the appropriate column depending on your initial test results DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) up to 5 push ups SET 1 SET 2 SET 3 SET 4 SET 5 2 3 2 2 max (at least 3) 6 - 10 push ups 6 6 4 4 max (at least 5) 11 - 20 push ups 10 12 7 7 max (at least 9) SET 1 SET 2 SET 3 SET 4 SET 5

week 2: pick the same column as you did in week 1 DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) up to 5 push ups 4 6 4 4 max (at least 6) 6 - 10 push ups 9 11 8 8 11 - 20 push ups 14 14 10 10

week 3: pick the appropriate column depending on your latest test results DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) 16 - 20 push ups SET 1 SET 2 SET 3 SET 4 SET 5 10 12 7 7 max (at least 9) 21 - 25 push ups 12 17 13 13 > 25 push ups 14 18 14 14

max (at least 11) max (at least 15)

max (at least 17) max (at least 20)

DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 3 4 2 3 max (at least 4) 6 8 6 6 max (at least 7) 10 12 8 8 max (at least 12)

DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 5 6 4 4 max (at least 7) 10 12 9 9 14 16 12 12

DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 10 12 8 8 14 19 14 14 20 25 15 15

max (at least 13) max (at least 17)

max (at least 12) max (at least 19) max (at least 25)

DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 4 5 4 4 max (at least 5) 8 10 7 7 11 15 9 9

DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 5 7 5 5 max (at least 8) 12 13 10 10 16 17 14 14

DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 11 13 9 9 16 21 15 15 22 30 20 20

max (at least 10) max (at least 13)

max (at least 15) max (at least 20)

max (at least 13) max (at least 21) max (at least 28)

PROGRESS TEST

DAY 3 REST 120 SECONDS BET WEEN EACH SET (LONGER IF REQUIRED)

DAY 2 REST 90 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

SET 5 SET 4 SET 3 SET 2 SET 1 SET 5 SET 4 SET 3 SET 2 SET 1 SET 5 SET 4 SET 3 SET 2 SET 1

max (at least 20) max (at least 33) max (at least 40) max (at least 18) max (at least 28) max (at least 36) max (at least 16) max (at least 25) max (at least 32) 16 - 20 push ups 13 13 18 16 12 12 16 14 10 11 14 12 week 4: pick the same column as you did in week 3 21 - 25 push ups 23 23 28 23 20 20 25 20 16 16 22 18 > 25 push ups 29 29 33 29 25 25 29 25 21 21 25 21

PROGRESS TEST SET 5&6 SET 3&4 SET 1&2 SET 5&6 SET 3&4 SET 1&2 SET 8 SET 7 SET 8 SET 7 SET 5 SET 4 SET 3 SET 2 SET 1 9

DAY 3 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

DAY 2 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

week 5: pick the appropriate column depending on your latest test results

max (at least 30) max (at least 45) max (at least 50) max (at least 25) max (at least 40) max (at least 45) max (at least 20) max (at least 35) max (at least 40) 31 - 35 push ups 10 12 15 13 10 13 10 15 15 19 17 36 - 40 push ups 20 17 20 18 16 14 20 18 22 25 35 28 > 40 push ups 22 20 24 20 22 18 22 19 24 30 40 36

PROGRESS TEST SET 7&8 SET 5&6 SET 3&4 SET 1&2 SET 7&8 SET 5&6 SET 3&4 SET 1&2 SET 9 SET 9 SET 5 SET 4 SET 3 SET 2 SET 1 14 16 17 13 10 14 15 14 15 20 30 25

DAY 3 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

DAY 2 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

week 6: pick the appropriate column depending on your latest test results

max (at least 50) max (at least 55) max (at least 60) max (at least 44) max (at least 53) max (at least 58) max (at least 40) max (at least 50) max (at least 55) 46 - 50 push ups 51 - 60 push ups 18 25 30 22 18 20 23 20 25 25 50 40 > 60 push ups 22 26 33 26 18 24 30 22 30 35 55 45

FINAL TEST

the hundred push ups training program

hundredpushups.com
Steve Speirs

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