Strength Basics

Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.

Monday, August 4, 2014

Pushup Experiment 3

Here are the results of month 3 of my pushups experiment.

This month, I continued 2 sets of day of squats and roughly 5 sets of pushups a day. However, this month I bumped up the total reps per set to 25.

Date Sets Total Pushups
7/1 5 125
7/2 5 125
7/3 5 125
7/4 6 150
7/5 5 125
7/6 - -
7/7 6 150
7/8 5 125
7/9 6 150
7/10 6 150
7/11 6 150
7/12 5 125
7/13 - -
7/14 5 125
7/15 5 125
7/16 5 125
7/17 5 125
7/18 5 125
7/19 6 150
7/20 - -
7/21 5 125
7/22 5 125
7/23 5 125
7/24 5 125
7/25 5 125
7/26 6 150
7/27 - -
7/28 5 125
7/29 5 125
7/30 5 125
7/31 5 125
Total: 142 3550

This was a 530 rep increase over last month even as sets declined from 151 to 142 sets.

I also got in 27 days of squats, at 2 sets and 50 reps per day, for a total of 1350 squats.

- Adding 5 reps per set was initially pretty hard, surprisingly so. However, while the last 5 reps never felt easy, it was much easier to fit the sets into the day.

- the additional reps made exceeding last month's reps very easy without a need to get in a lot of sets.

- there was almost no variation - I either got 125 (most days) or 150 (on 7 days), no more, no less.

- I didn't take measurements, although I should have. My arms have noticeably more definition in the triceps.

- My shoulders and arms need foam rolling and external rotation exercises to balance this all out, but not nearly as many sets and reps and I get from the pushups.

The squats felt good - I found I needed less work on my hips and less foam rolling with daily bodyweight squats.


The next month, August, I'll continue, with 30 reps per set. I'm aiming for 5 sets a day, with the occasional extra set on days where I have more time to get some in.

Overall, I'm satisfied that this experiment has helped me stay in the shape I want even as my available slots to get in a full workout have dropped.

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