One Hundred Pushup Challenge — Knee Push ups, 1 Handed Knee Pushups, and Full Push ups

By Tim Williams • February 2, 2010

Well if you haven’t heard by now then you aren’t paying attention to the Health and Fitness blogosphere… Everyone is doing the 100 push up challenge at 100 push ups. It is a 6 week training program geared toward a final test where 100 consecutive pushups are completed. (My first thought was, “yeah right,” but that was immediately followed by “That would be awesome!” I started last week and have been planning on writing a post that summarizes my experience with the challenge. No time like the present… This post will be updated over time to reflect the results of my challenge…

First of all I should mention that I have a torn peroneus longus tendon… As such I am not able to take the pressure on my ankle that even a single full pushup would apply (not to mention that I am not sure how many full push ups I could have done in the first place). So I devised a plan and this post is where you can follow my progress…

I will be taking the 100 pushup challenge 3 times (4 if you are a literalist).

1st pass through the challenge: Knee Pushups
2nd pass through the challenge: 1 Armed Knee Pushups (left and right at the same time)
3rd pass through the challenge (after my ankle is healed): Full pushups.

Step 1: Initial Test For One Hundred Pushup Program

You do as many push ups as you can do consequtively. Depending on how you do you fit into one of 3 levels (up to 5, 6-10, 10+) of the program for the 1st and 2nd week. (Later week’s are determined by progressive testing.)

Step 2: Week One One Hundred Pushup Program

Based on the number of pushups completed in the initial test you are to complete the one of the following on 3 different days… If at any point you cannot complete your level on any day you must repeat the week.

Step 3: Week Two 100 Push up Program

At the end of the week perform another test and see which group you fit into for Week 3. If you cannot complete at least 16 you must repeat week 2 with your new max number determining your level.

Step 4: Week 3 Hundred Pushup Program

Depending on your exhaustion test you will fit into one of 3 groups (16-20,21-25, or 26+).

Step 5: Week Four 100 Push up Program

At the end of the week perform another test and see which group you fit into for Week 5. If you cannot complete 31 push ups repeat week 4 with your new max number determining your level.

Step 6: Week 5 Hundred Pushup Program

Depending on your exhaustion test you will fit into one of 3 groups (31-35,36-40, or 41+). Day 2 and 3 now have 8 levels and minimal rest instead of 5 and more rest.

Step 7: Week Six 100 Pushup Program

Day 2 and 3 now have 9 levels and minimal rest.

Step 8: Final Test 100 Push up Program

Take another exhaustion test. Congratulations are in order or repeat week 6 with you new level determined by the test.

Got it? If not check out the website…

Knee Push ups

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Knee Pushups
Initial Exhaustion Test	6/14/08	19	Notes	Could have done more but the phone rang and I have done enough to get into group 3 so I stopped.
Week	Day	Rest	Group	Level	Goal	Actual	Notes
1	1	60s	3	1	10	10	No problems whatsoever. Phone range again on the max set and I stopped at 20 thinking I could do 40 no problem. Regardless I just did 54 pushups. Sweet.
	6/16/08			2	10	10
				3	8	8
				4	6	6
				5	7+	20
	2	90s	3	1	12	12	Sore before I started, soreness gone after 2nd level. IT was good to get the lactic acid out. What happened to being able to do 40? First real max at 25. Just did 71 push ups. Sweet.
	6/18/08			2	12	12
				3	10	10
				4	10	10
				5	10+	25
	3	120s	3	1	15	15	Today was harder by far than Day 2. Only got to 22 push ups as my max. Still that means 70 push ups for the day.
	6/20/08			2	13	13
				3	10	10
				4	10	10
				5	15+	22
Week	Day	Rest	Group	Level	Goal	Actual	Notes
2	1	60s	3	1	12	10	No problems. Felt great. I hit a new max consecutive push ups at 30. 70 pushups today.
	6/23/08			2	12	10
				3	9	8
				4	7	6
				5	10+	30
	2	90s	3	1	16	16	Even less problems… If anything the first set was the hardest. 35 on the max for a total of 86 push ups.
	6/25/08			2	13	13
				3	11	11
				4	11	11
				5	15+	35
	3	120s	3	1	15	15	No problems until the end… I had set a goal at 46. Why? if I made 46 it would have been 100 pushups for the day. I came in at 30… 84 for the the day.
	6/27/08			2	15	15
				3	12	12
				4	12	12
				5	15+	30
Week 2 Exhaustion Test	6/28/08	40	Notes	More than double my starting exhaustion test. And the test was done about 2 hours after swimming 100 laps in a full size pool. I am pretty pleased with that.
Week	Day	Rest	Group	Level	Goal	Actual	Notes
3	1	60s	3	1	25	25	Starting Note… Looks to significantly up the ante this week… Ending Notes… That was way harder than anything before… I had a bit longer rest than 60s in between 4th and 5th levels. So my final exhaustion was probably a bit high… None the less a very respectable 114 total pushups.
	6/30/08			2	17	17
				3	17	17
				4	15	15
				5	25+	40
	2	90s	3	1	27	27	Starting Note… I have been thinking about this one since the end of the last one… here goes. Ending Notes… 118 total push ups. Seemed much easier than Monday… I was in no danger of not finishing. Must have been the extra rest, lost weight, and stronger muscles.
	7/2/08			2	19	19
				3	19	19
				4	15	15
				5	25+	38
	3	120s	3	1	30	30	What just happened? I stuggled to 22 on the final set. Muscles were very sore… just tired. Repeating week 3 next week.
	7/5/08			2	22	22
				3	22	22
				4	20	20
				5	27+	22
Week	Day	Rest	Group	Level	Goal	Actual	Notes
Repeat 3	1	60s	3	1	25	25	Repeating the week was a good call… I fell stronger and I have better form. Hopefully I will get through it this week.
	7/7/08			2	17	17
				3	17	17
				4	15	15
				5	25+	33
	2	90s	3	1	27	27	That was rough… But I did set a new high mark fo 41.
	7/9/08			2	19	19
				3	19	19
				4	15	15
				5	25+	41
	3	120s	3	1	30	30	Bark was worse than the bite this time… I am getting significantly stonger. Bring on week 4. 1/2 way home 50!
	7/13/08			2	22	22
				3	22	22
				4	20	20
				5	27+	50
Week	Day	Rest	Group	Level	Goal	Actual	Notes
4	1	60s	3	1	27	27	Arms are quivering as I write this. the 50 on the end was devestating. Overall easy to complete and a great workout.
	7/15/08			2	20	20
				3	20	20
				4	17	17
				5	27+	50
	2	90s	3	1	27	27	Wow 55 a new record… 142 pushups for the workout.
	7/17/08			2	21	21
				3	21	21
				4	18	18
				5	25+	55
	3	120s	3	1	30	30	Powered push ups… No Issues… Bring on exhaustion test and week 5.
	7/18/08			2	22	22
				3	22	22
				4	20	20
				5	29+	52

Originally posted 2008-12-02 00:39:39. Republished by Blog Post Promoter

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