100 Push Up Challenge :: Week 4 Recap Part Deux

by derek on August 21, 2008 · 13 comments

Last week I had commented that I needed to break the trend of not completing the third workout by the time that I wrote this recap post. Unfortunately, that trend is going to continue for at least one more week.
While I was on schedule to complete the third workout today, I was invited to attend the Chicago Cubs game. As soon as I heard that it was an afternoon game (meaning an early exit from work) and we would be on one of the rooftops surrounding Wrigley Field, I was in and accepted the invite.
Even though it is an afternoon game, anyone that has been to a Cubs game will tell you that you will most likely not be in any condition to perform five sets of push ups after an afternoon at Wrigley Field. As a matter of fact, I am writing this post a day early to avoid the possibility of missing the post entirely.

Week Four :: The Program

As a reminder from last week, here is the program for Week Four:
Day One

  • 27 push ups followed by 60 seconds rest
  • 20 push ups followed by 60 seconds rest
  • 20 push ups followed by 60 seconds rest
  • 17 push ups followed by 60 seconds rest
  • Max (at least 27 push ups)

Day Two

  • 27 push ups followed by 90 seconds rest
  • 21 push ups followed by 90 seconds rest
  • 21 push ups followed by 90 seconds rest
  • 18 push ups followed by 90 seconds rest
  • Max (at least 25 push ups)

Day Three

  • 30 push ups followed by 120 seconds rest
  • 22 push ups followed by 120 seconds rest
  • 22 push ups followed by 120 seconds rest
  • 20 push ups followed by 120 seconds rest
  • Max (at least 29 push ups)

You’ll recall that the completion of Week Four also means that it is time for another exhaustion test in order to gauge your progress.

Week Four :: The Results

Repeating the Week Four workout was clearly the right approach for me, as I was able to complete the first two workouts and surpass the minimum requirements for the max set.
On the first workout of the week, I was able to complete 33 repetitions during the max set and I completed 31 repetitions during the max set on the second workout. While I had been hoping that I would be able to do more repetitions at this point, I am pleased that I was able to surpass the minimum requirement.
In a change from the last few weeks, I felt the best during the Day One workout this week. The Day Two workout was much more of a challenge for me this week.
As mentioned earlier, I have not yet completed the third and final workout for this week. However, considering that the third workout followed the same form last week where I was able to complete the first four sets but struggled on the max set, I am expecting that this week I will be able to finish strong.

Week Five :: Looking Ahead

The first order of business before reaching the fifth week will be to complete the exhaustion test. The exhaustion test will be used to monitor progress, as well as determine which column of workouts will be followed for Week Five. To maintain my position in the third column, I will need to perform more than 40 repetitions during the exhaustion test.
Once the exhaustion test is out of the way, I will be facing what looks to be the most difficult workout yet. Assuming that I am able to stay in the third column, I will be performing a minimum of 167 push ups across five sets. That is a lot of push ups!
As the week progresses, I will be doing less push ups during each workout but the amount of rest in between sets is also decreasing. On the Day Two workout, I will only be resting 45 seconds between sets and the Day Three workout only calls for 30 seconds of rest between sets.
At this point in the program, I really thought that I would be able to do more continuous push ups in one sitting. Seeing that I am about to enter Week Five and haven’t even surpassed 50 repetitions at one time, I have a hard time believing that I will be able to do 100 repetitions after only two more weeks.
How did you do this week with your workout?
As a reminder, it is not too late to enter the 100 Push Up Challenge Contest. As long as you start the program prior to the deadline and follow the contest rules, your entry will be considered valid.

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{ 12 comments… read them below or add one }

Justin@Airsoft Guns August 22, 2008 at 7:23 am

I’m just on Day Three of Week One, you’re already so far! I’ll catch up eventually, but by then you’ll be long done.


Greg Shuey@Coaching August 22, 2008 at 12:05 pm

This sounds like a pretty intense workout, however, I hate push ups! I would much rather go to the gym and lift my whole upper body three times over than do that many push ups. Best of luck to you.


derek August 23, 2008 at 8:59 am

It is much more intense than I ever thought it would be, although part of that is likely due to the fact that I had been far too lazy for far too long.


Daniel August 22, 2008 at 6:42 pm

congrats on reaching week 4. I’m doing the challenge as well but the jump from week 2 to week 3 has been somewhat of a struggle. I’m keeping at it though, it looks like things are only going to get harder.
Daniels last blog post..Bloggers Unite for Refugees Badges


derek August 23, 2008 at 9:00 am

Yeah, I struggled as well with the transition to Week 3 and it hasn’t gotten much better moving forward, lol. Keep at it though and give it your best!


Ling@Triphow August 23, 2008 at 8:06 am

I Kinda lost track of your progress, but I hope you stick with it, and get through it. Sense of achivement alone is worth it.
Lings last blog post..Broward Tourism Board Abandons Baby Sea Turtles


derek August 23, 2008 at 9:01 am

That makes two of us that hope I get through it, lol.


Jon@Custom T-Shirts August 24, 2008 at 4:03 pm

I started the program a few days ago. I’m currently on day 3 and I find myself already struggling 🙁


Andrea August 24, 2008 at 8:00 pm

Wow, sounds like you are making great progress on this! Keep up the good work!!


Eva White August 28, 2008 at 1:55 am

I must offer you my congrats. And also tell you that you have inspired me to get regular with my Yoga and its helped me lose three pounds in the last month.
Eva Whites last blog post..Jamaica’s Usain Bolt


Steve@Free iPods January 6, 2009 at 5:20 pm

Sorry to drag up an old post but I am toying with the idea of giving the challenge a go for myself Derek.
What tips would you give me (other than “don’t do it you mad old fool”!) ?


derek January 6, 2009 at 10:23 pm

Lol, I am not sure that I have many tips to share as there aren’t really any secrets to push ups. The program is much more challenging than you might think initially, so prepare yourself for some tough work.
Also, I would say that you should try to use the recommended amount of rest in between sets as a guide but don’t be afraid to take a little more time. The extra time can help refresh in between sets and help you squeeze out a few more reps.
Good luck and let me know how it goes!


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