CyclePups: 6 weeks completed, on to the extended play version

[yellow]

How do you compare now to 6 weeks ago?
yellow: initial test=24, exhaustion test 10/12=63

Well, we've completed 6 weeks. Most of us are repeating weeks or are striking out on our own programs, and I don't think anyone did the 6-week program in 6 weeks (Grits was close!).

To use Grog's suggestion, I think we should switch to a weekly (or simply ongoing) pushup motivation thread for the CyclePups and the PowerPups (CyclePowerPups?) and folks can post what they want when they want or ask for motivation. We'll try it for a few weeks and see how it goes.

So, PowerPups and everyone else out there, here's your invite! No spreadsheets, just support from other members. If you want to follow the hundred pushups program, great. If not, just keep on doing pups. Just do them!

FWIW, after 6 weeks, I'm of the mind that the program really does work. I am substantially stronger now than I was 6 weeks ago and while I'm not close to doing 100 in one shot, I'm getting there (I am ever closer to 200 in my sets...I can see the light)! I plan to try to stay with the program; it works for me, so I'm not going to mess with it.

:D

[SadieKate]

You want to be stronger so you can what, stand on your head forever? I wonder how long a video I can make.

http://i22.photobucket.com/albums/b310/SadieKate/Rides%202008/WWW%202008/th_Sue_Headstand.jpg (http://s22.photobucket.com/albums/b310/SadieKate/Rides%202008/WWW%202008/?action=view&current=Sue_Headstand.flv)

[yellow]

Any longer than about 3-4 minutes, and your frend's head will essplode. :p

[emily_in_nc]

I'm all for this, since I started a few weeks later than the rest of you -- just completed week 2. I'd like to be able to join in. Maybe some other latecomers will join in too!

One question -- as I said, I just finished week 2. I took a quick peek at week 3, and it talks about determining your column based on your most recent exhaustion test. Are we supposed to do an exhaustion test between each week? I did one only before starting the program but didn't see that we were supposed to do this weekly. Perhaps I missed that somewhere in the general instructions?

Thanks!

[OakLeaf]

It's in the instructions. Weeks 2 and 4, you're supposed to stay in the same column as Weeks 1 and 3. Exhaustion tests after 2, 4 and 5. That's according to the website.

In reality, I think all of us here are finding that we're moving down columns and/or back and forth between columns as the weeks go on. And that the ability to do the column assignments in week 5 doesn't correlate well with the exhaustion test results after week 4.


Myself, I'm taking an extra day "off" today - off pups, anyhow. Pretty hilly 65 miler, then my cardio/strength class, and my delts are still a teeny bit sore from last week's pups, so completing the column 2 minimum probably wasn't going to happen today. Hopefully I'll feel stronger tomorrow (if not I'll still do them).


ETA: my personal strength gain is harder to quantify since I haven't done an exhaustion test at all, yet :rolleyes: What I could do before I started was probably between 25 and 30. What I'm guessing I can probably do now - based on doing 40 on a 5th set in week 4 - is something between 45 and 50. So yeah - it's working for me too. I can definitely see the difference in my triceps, shoulders and chest.

[emily_in_nc]

Thanks, Oakleaf!

I already demoted myself from column 2 (which I tested at in the "before" exhaustion test) to column 1 in week 2, since I was having a difficult time with column 2 in the last couple of sets, and my form was suffering. I never did anything but knee pushups prior to this challenge, so it's a big step up for me, even though I'm still way behind everyone else! :D

I'm feeling stronger now, end of week 2, than when I started. And I know I can do more than 9 pups now, so am looking forward to the 2nd exhaustion test to see what I can do now. I can't imagine doing 40+ at once like you are - congratulations!

[Aggie_Ama]

Well I am still somewhere between week 4-5. I almost finished 5 but then got up to my ears in a landscaping project. Sore back, shoulders, glutes do not make it easy to focus on Pups. I will see if I can complete week 5 this week at Level 2 then move forward or stay there until I can. We can do it gals!!

[aka_kim]

I decided to follow Week 5 Column 1 this week. Day 1 only called for a minimum of 86 pups - a nice break from the 160 required by W4C3D3 last week - but worked out well since my pup schedule was off last week and I had only 1 rest day.

I'm definitely stronger after 6 weeks - my form is better and I can do more pups. I've been surprised by how much it's strengthened my abs - very cool!

[katluvr]

I am all for one thread w/ just pups and motivation. I have (yet again) fallen off last week...and not really gotten going again this week. So I want to do the program...but who knows what week (of doing the program) I am in. And I know I'll be repeating more weeks. But I am stronger and can do more than before!
So yes, a single support thread.
And MAYBE a thread fro those that complete 100 pups. I can't wait for someone to post there. NOW that would be motivating!:)

[NoNo]

I've just completely fallen apart the last two weeks. I did some here and there, but just couldn't keep up with the progression in the program. I'm going to repeat various weeks and days until I feel strong enough to move up to week 5.

No matter what, I'm happy. Saw my cousin (whom I challenged) this weekend and after giving my arm a squeeze, commented on how much I'd improved. :cool: I'll get there, just at my own pace.

[Grog]

So this morning I did sort of a test. I did not want to go to the terrible max but I did as many very good form ones as I could.

20.

Considering I started with 7, that's not bad I think.

I'll keep posting about my sets and progression... I am still aiming for the end of 2008. I think it's possible.

[emily_in_nc]

So this morning I did sort of a test. I did not want to go to the terrible max but I did as many very good form ones as I could.

20.

Considering I started with 7, that's not bad I think.

I'll keep posting about my sets and progression... I am still aiming for the end of 2008. I think it's possible.

That's excellent, Grog! I started with 9, so I am looking forward to my next exhaustion test. I am planning to do that tomorrow. I would love to test at 20 this time. I don't really expect to, but as long as I see some improvement, I'll be happy.

[Smilie]

Excellent job everyone! I am kind of scared to start them, as I don't want to know how it will tweak my rotator cuff. So maybe I should start with wall pushups to be safe? Any suggestions?

Oh, and did anyone take before and after pics of their new muscle mass?!:D

[emily_in_nc]

Well, I suck! :( I just completed my exhaustion test after doing two weeks of the program and could only manage 15 pups. I can't even start week 3 unless I do a minimum of 16! Guess it's back to week 2 hell for me....sigh.

How do you strong ladies do it? :confused: The sad thing is, I've been going to the gym and lifting for years (light weights, tho), and doing knee pushups, so I wasn't starting from a sedentary place. This is the first time I've ever done full pushups. I guess I didn't realize how weak I was.

I'm sticking with it and I will persevere, but doing 100 at a time seems like it may never happen with my body!

Anyone start out weak like me and have a success story to share? I could use it right now!

[OakLeaf]

I am kind of scared to start them, as I don't want to know how it will tweak my rotator cuff. So maybe I should start with wall pushups to be safe? Any suggestions?

Did you have a PT you worked with on your rotator cuff? Can you call them for a quick question? Have you done any push-ups since your injury - and if so, how did that feel?

If it was me I'd be especially worried about muscle imbalances. Keep doing (or resume) whatever exercises you did to rehab your shoulder. In earlier threads I put up links to some stretches (http://forums.teamestrogen.com/showpost.php?p=358954&postcount=41) and some exercises (http://forums.teamestrogen.com/showpost.php?p=359261&postcount=53) for the opposing muscle groups.

The other thing I'd worry about is progressing too quickly. The program as written moves very, very steeply and I think it could aggravate an injury. If your doctor or PT clears you to join in, you might want to plan to repeat even the early weeks at least once (or perhaps do each "day" twice in succession, still keeping a rest day in between), then maybe take a step back for a third week (to a lower column or an easier type of pups) before moving on to the next program week.


Edit: Emily you DO NOT suck! Actually, you rock, for getting started with this and planning to stick with it! I'm pretty sure everyone who's stuck with this program has at least doubled the total number of pups we're doing in a day (all the sets added together), and actually the ones who started with the fewest made the most progress. But if you're having trouble progressing, maybe take a look at your protein intake?

[yellow]

Well, I suck! :(
ummmmm, that sort of 'tude is NOT ALLOWED! Drop and give me 10! :p

Seriously, give yourself time. I feel like I broke through some sort of a plateau this week, after 6 weeks of following the program pretty closely (I repeated week 5). It was really tough at times, but I stuck with it and the payoff has been worth it. I think the keys for me have been the 3x a week and regular progression, not necessarily the set configuration. I popped off the 8 sets of week 6 day 2 tonight like it was nothin'. Shocked myself. I'll be doing day 3 on Saturday (I have a dinner date with friends Friday so won't even THINK about doing pups after wine), so we'll see if I still feel good. And then...the next max test...

I have no idea if my arms and chest are more muscley or not...I have kind of bulky arms to begin with (ask SadieKate about my problems with the arm bands on short sleeved jerseys), so it's hard to tell. DH is out of town this week; I'll ask him if he notices a difference when he gets back.

[Smilie]

Thanks Oakleaf for the suggestions. Every time I feel a twinge of pain, I stop or modify what I am doing. So will start very easy, and do the everyday plan twice to strengthen slowly. Thanks for the links, they are a lot of help.

[mayanorange]

Glad we're keeping this thread going! I had wanted to join in but with the impending vacation, knew I wouldn't stick to it. Finally kicking the vacation cold (evil planes and/or cold damp England), so ready to get going!

Emily and those still struggling a little- you will all see an improvement after week 6 guaranteed. That's how long it takes for muscle memory to kick in so you're body understands what the movement is. In the meantime, comfort yourself with the thought that novel movements burn more energy (ie: fat) and help to build a good, strong muscle.

[jesvetmed]

So there I was, doing my umpteenth push up yesterday, when DH looks over and says, "You aren't doing those right!". Mind you he's on the couch with a beer at that time. :rolleyes:

His point, which he eventually was persuaded to demonstrate, was that my arms are out too wide. He says I should keep them in farther towards shoulder width. So I tried this, and it feels completely awkward -- as if I were trying to do tricep pushups. I couldn't do but 4 his way (of course I'd done over 100 my way already).

What form do you all use? My elbows hurt if I don't go wider with my hands. But I'm not pushing my elbows behind me, rather more out to the side. When I'm down, my arms make one large part of a square -- 90 degree bends at the elbow. Does that make sense? Am I making it too easy?

[OakLeaf]

Wide vs. narrow stance are VARIATIONS, not errors.

As long as you're not stressing your shoulders, elbows or wrists, and as long as you're keeping your core engaged so you've got a nice straight line from your head all the way down to your fulcrum (whether that's toes, knees or somewhere else on a stability ball), do whatever variation you like.

I'm doing mine with a fairly wide stance, personally. I just measured about 21" between my thumbs - which I keep all my fingers somewhat splayed to distribute the load - vs. the 15" (38 cm) between the bony protrusions of my shoulders when I was measured for handlebars.

But maybe that can be another challenge - once we've done 100, go back and do it again with a different stance. ;):p yeah right

[OakLeaf]

or plateaux - I've definitely hit one.

I'm on my second run through week 5, column 2 and I'm still not making the last set minimum. Maybe I should step down to column 1.

Still, I'm doing more than I did last week. DH has the right attitude. "See? You're making progress!"

And since he's a photographer and incessantly taking my picture anyhow, I asked him to shoot me doing pups. My form actually looks pretty good to me! :D way better than I was afraid of, in those later sets when I'm getting tired

[katluvr]

I dont' even know what week I am on....of program or even doing program.
I messed up last week and only did one day.
I have done 2 days of this weeks....final day this weekend.
I have managed so far but barely...so I MAY repeat this week YET AGAIN!
So I understand. Yes, I am stronger...but 100 seems impossible.
To complete this week I have to eek out 35 in my last set. I do great set 1 and 2, weeken in the 3 & 4 set and then last one I am rubber arms. I could probably do a max in the 2nd set, but not after 3& 4.
But I plan to keep doing my pups!

[yellow]

I dont' even know what week I am on....of program or even doing program.
I messed up last week and only did one day.
I have done 2 days of this weeks....final day this weekend.
I have managed so far but barely...so I MAY repeat this week YET AGAIN!
So I understand. Yes, I am stronger...but 100 seems impossible.
To complete this week I have to eek out 35 in my last set. I do great set 1 and 2, weeken in the 3 & 4 set and then last one I am rubber arms. I could probably do a max in the 2nd set, but not after 3& 4.
But I plan to keep doing my pups!

kat, I really believe now after going through the entire program that doing the pups 3x a week as close to the schedule as you can is key. You won't hit the max some days, or be able to finish a set, or whatever. That's ok...just try to do pups 3 days/week and repeat weeks as needed.

I didn't get to the "ho** sh**, I can't believe I just did that many pushups" until after doing pups for 6+ weeks, and I was pretty AR about keeping on schedule. But I am now truly astounded at how many I can do. More than I've ever done in my life, for sure.

[emily_in_nc]

Thanks for all the support!

I finally got around to starting my repeat of week 2 today -- did Pilates class with some pups on Thursday, then helped DH pick up lots of wood yesterday so didn't need any more upper body work -- so today was finally the day.

I felt much stronger! I had my highest max ever on the fifth set -- still only 12, but each set felt much more solid, my form felt better, more in control, getting very low to the ground, etc. than last week.

So....perhaps when I finish this repeat week I'll actually "pass" the exhaustion test and make it to week 3! I'm definitely sticking with it!

[aka_kim]

I have to confess that, for the first time since beginning the program, I did not do all three days last week. My shoulders were really sore from the 160 pups called for on Day3 of the prior week, and bothered me all week. I did days 1&2 of Week 5 Column 1, but found I couldn't even use a floor pump to top off my tires without pain, so decided to take a few days off. I'll repeat Week 5 Column 1 this week.

[Grog]

Yesterday I felt too lazy after my 15 km run so I ended up doing my "day 3" (of the first week of my new, self-authored program) this Monday morning.

I did 11, 13, 9, 9, and 16, for a total of 58.

The plan for this week is to do:
10 - 12 - 9 - 9 - 15
11 - 13 - 10 - 10 - 10 - 15
and
12 - 14 - 11 - 11 - 16 (total 64).

Next week is a "rest week" where I will do two smaller push up workouts and, at the end of the week, aim to do 30 consecutive push ups.

(How organized can you get?)

[OakLeaf]

I'm just having a hard time facing the prospect of doing Week 5, Column 2 for yet a third time - even though I'm pretty sure if I do it that way, I'll finally be able to hit the minimums in the last sets.

It just doesn't feel like progress, even though I did more last week than I had the week before.

I'm about half inclined to go on to Week 6, Column 1 and call it a "rest week," since it's significantly less than Week 5, Column 2 with the exception of the last sets. I'm afraid to try Week 5, Column 3. Maybe Week 6, Column 1 this week, and Week 5, Column 3 next week.

I'll see how I feel later today.

[jesvetmed]

Well, you all are doing great. I have been VERY lazy the last couple of weeks, and managed 3 or 4 days in 2 weeks. So -- congrats to ANYONE who got in close to 3 days last week! :D

After 4 days off, I dropped this am to WEEK 4, COLUMN 2, DAY 1. :eek:
Because My arms just didn't want to do any more! My brain didn't jump into the fight at all, either.

So I'll work back up this week and see where I am. I'm ok taking several more weeks to do this. I think that WEEK 5 is QUITE a JUMP, and may just have to be repeated several times by most people. I would not be discouraged to do it multiple times. You are doing 150 to 180 pups each day with that plan! Show me others who can do that?! It's very impressive if you think about it that way!

My day today -- the "end" of my "week":
18, 18, 16, 16, 25 = 93 for me today! What a drop! Hopefully the rest of the week will be more energetic for me!
Jes

[jesvetmed]

Yike! Went to boot camp last night, and they had stations set up.
We did 3 sets, of two minutes each time through. One of them pushups.

So 6 minutes total of push-ups :eek:, distributed among other upper body workout stations. Wow -- I felt like I didn't do very well. Ended up on my knees a lot, but then when I looked around, even the guys were all on their knees. Maybe I did ok. But I was sure glad that I didn't do my regular sets earlier in the day! :rolleyes: