Quote Originally Posted by Becky View Post
I only did 13 in my exertion test I think I'll either repeat week 2 (which didn't seem hard enough to me) or do knee-style pups for week 3 and then repeat week 3 with full pups.
I think if your ultimate goal is to do as many full-length pups as you can, you're better off not switching to nothing but knee pups for a whole week. But if your goal is to get to 100 of whatever type of pups you can do, then knee pups are fine. Whichever you choose, you're getting stronger.

Two things to think about:

(1) make sure you're really maxing out in your last set every workout (I only mention this because you said week 2 seemed too easy), and

(2) for everyone in group 1, and probably some in group 2, if you want to do a combination of knee pups and full-length ones to continue adding reps, then try step-down sets. Each workout, do the first two or three sets full-length, and the rest on your knees. Or, each set, do the first 75% of the reps full-length, and the rest on your knees. Then you can either move on to the next week the same way, or repeat the week doing all the reps, or more of them, full-length.

It is difficult to add on when you're starting from sets of fewer than 8-10, just because each rep takes such a high percentage of your strength. You're strong enough to do something else to bring you along, but not another full rep. That's where step-down sets can help.

Week 2 to week 3 is a big jump, and it's going to be tough. That's a lot of the way the plan works - consolidate your gains in week 2, to get your body ready to go to the next level in week 3. Now's probably a good time for all of us to start thinking about exactly what our ultimate goal is in this plan (if we haven't already) and what type of pups will be the best way to get there.