Saturday, June 21, 2008

3 Initial Test (HPC): 20 Girl-Style Push-Ups -- It's A Start!


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I almost forgot to mention: Right after I got home from the race, I did 20 girl-style push-ups to verify that I really can do them, in preparation for the Hundred Pushups Challenge (HPC) strength-training plan. (Before I stated that I probably could do them; now, I had to test the theory to prove it was really true! ;-) )

The 20 pushups were part of the initial test portion, to gauge at what point in the plan I'll be starting. Depending on how many you can do, you'll do different push-up interval plans.

Now I have it on good authority from Cymrusteve that it's perfectly OK to do the girl-style pushups, so that's what I'll be doing. I could barely eek out 3 regular-style pushups, so that's certainly welcome news! ;-)

So, based on the initial test, it looks like I'm ranked a Level 3 (out of 7 levels), & accordingly, will be following the Level 3 plan, which is as follows:

Week 1:
Day 1: 2, 5, 8 (rest 60 seconds between each level, longer if required)
Day 2: 2, 6, 10 (rest 90 seconds between each level, longer if required)
Day 3: 4, 8, 10 (rest 120 seconds between each level, longer if required)

Week 2:
Day 1: 3, 6, 9 (rest 60 seconds between each level, longer if required)
Day 2: 3, 7, 11 (rest 90 seconds between each level, longer if required)
Day 3: 4, 8, 12 (rest 120 seconds between each level, longer if required)

Week 3:
Day 1: 12, 15, 17 (rest 60 seconds between each level, longer if required)
Day 2: 14, 17, 19 (rest 90 seconds between each level, longer if required)
Day 3: 15, 19, 22 (rest 120 seconds between each level, longer if required)

Week 4:
Day 1: 13, 16, 20 (rest 60 seconds between each level, longer if required)
Day 2: 14, 17, 21 (rest 90 seconds between each level, longer if required)
Day 3: 15, 19, 22 (rest 120 seconds between each level, longer if required)

Week 5:
Day 1: 22, 25, 30 (rest 60 seconds between each level, longer if required)
Day 2: 14, 16, 18 (rest 45 seconds between each level, longer if required)
Day 3: 12, 14, 16 (rest 30 seconds between each level, longer if required)

Week 6:
Day 1: 32, 36, 42 (rest 60 seconds between each level, longer if required)
Day 2: 20, 22, 25 (rest 45 seconds between each level, longer if required)
Day 3: 17, 20, 23 (rest 30 seconds between each level, longer if required)

3 comments:

Andrew is getting fit said...

You'll soon be doing 100!

cymrusteve said...

Better late than never, but yes, it's perfectly fine to be doing modified push ups (or "girl" push ups as a lot of people call them!)

Actually if you want to do one arm push ups, that's fine too :)

--Steve

cyberpenguin said...

@Andrew: That's a wonderful thought! Speaking of which, you are almost there! Must feel nice! (Well, let me rephrase that; it must feel nice to be able to do them. Not sure how "nice" it feels while you are doing them. Hahahahaha!)

@Steve: Heheheheh. Well, regarding those one-armed pushups, let's not "push" it too far just yet. (Groan!)

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