Density Training: Pushups
Getting back on track with improving my pushups. Goal is to get 80 in a row:
- 13 x 12 reps (+4)
Total of 160 pushups in 13 minutes. Started splitting em up into 6/6 after the 7th set. Not too bad.
All posts tagged "density"
Density Training: Pushups
Night-time pushup session at home.
- 10 x 16 reps
Total of 160 pushups in 11 minutes. I didn’t even attempt to hit any sets unbroken and went for 8 reps every 30 seconds. The last three minutes or so were 4 reps every 15 seconds. This was tough, but I got it done.
Density Training: Pushups
Stuck at home? Time for some pushups, still working towards 80 in a row:
- 11 x 14 reps (+6)
Total of 160 pushups in 11 minutes. Yup, this was rough. First four or so sets were unbroken, then I did some 7/7 but finished the last few sets at 5/5/4 starting at 20 second increments. The plan is to keep going until I stall, then stick at that rep scheme until I can complete it, then move on until I can finish the work in 4 minutes. Then, 80 in a row should be easy peasy.
Density Training: Pushups
Third exposure to density training working towards 80 in a row:
- 13 x 12 reps (+4)
Total of 160 pushups in 13 minutes. Much, much tougher than the last time. I had to partition the pushups about halfway through, but still didn’t have any trouble finishing each set in the 60 second interval.
Density Training: Pushups
Back at density training for pushups. I’m shooting to get 80 in a set, so the magic number is 160. Every minute on the minute:
- 16 x 10 reps
Total of 160 pushups in 16 minutes. This was a big jump from last time and much harder. All sets were still unbroken, but it was tough. I’ll stick to my original plan and see if I can keep this up without failure. You’re really only supposed to move on once it’s easy, so we’ll see how quickly I stall.
Density Training: Pushups
Using the principles of density training to increase my pushup numbers. I’m shooting to get 80 in a set, so the magic number is 160. Every minute on the minute:
- 20 x 8 reps
Total of 160 pushups in 20 minutes. This wasn’t too challenging. Next time 16 sets of 10.
I’m George, George McFly. I’m your density.
In the tradition of Thanksgiving morning ‘earn that bird’ workouts, Frank and I met up at Washington Park for a tough one. Working in 5 minute density blocks today, going for max reps:
- 5 min Burpees (75)
- 5 min Box Jumps (67)
- 5 min 50m Sprints (16)
Rest 2 minutes between blocks.
Knowing that it’s just you vs. the exercise for 5 minutes with nothing to break it up is physically and mentally tough. I partitioned the burpees into sets of 10 (which was probably not the best strategy) and did a 10, 9, 8, 7,…1 split for the box jumps. For the sprints, I just did as many as I could but was pretty gassed by then and none were all-out sprints.
Density Blocks
I’ve been meaning to do this for a while - setting blocks of time and seeing how many reps of a particular exercise in in that time period. Here’s what we did today:
- 5 min Burpees (85)
- 5 min Double Unders (160)
- 5 min Dips (78)
I rested 2 minutes between blocks. I was pissed at my burpee score, but now that I look at it it seems like I was on pace for 100 in under 6 minutes. I broke it down like this: 30, 5, 6, 7, 8, 9, 10, 10. I’ll have to try to cross that goal off my list one day soon. The double unders were tough after the burpees and really scorched my shoulders. After the first few sets, I was stuck to doing sets of 10. I mostly did sets of 5 for the dips because my shoulders just had nothing left.
Density Training: Pullups + Pushups
Using the principles of density training to increase my pullup AND pushup numbers (shooting for 50). Starting each set at 1 minute intervals, go until you can’t complete the numbers in a 1 min set:
- 10 pullups
- 10 pushups
Finished 8 rounds.
Total of 80 reps of each, resting until the full minute is up. I was shooting for the full 10 rounds, but just wasn’t feeling it today. Haven’t been working my strength endurance that much recently and it shows. Pullups were broken after the 5th set.
Density Training: Pullups + Pushups
Using the principles of density training to increase my pullup AND pushup numbers (goal is still 50, though it’s a long ways away). Starting each set at 1 minute intervals:
- 12 x 8 reps
- 1 x 4 (to make it an even 100)
100 pullups + 100 pushups total in just over 12 minutes. I did the pushups immediately after the pullups, so I had to finish 8 reps of each in each minute. Didn’t get all the pullup sets unbroken this time. The pushups definitely added to the overall fatigue, but made it a bit more interesting. I think I’ll up the reps to 9 next time, which means only 11 sets!
Density Training: Pullups
Using the principles of density training to increase my pullup numbers (goal is 50). Starting each set at 1 minute intervals:
- 12 x 8 reps
- 1 x 4 (to make it an even 100)
100 pullups total in just over 12 minutes. My favorite part of the article linked above: “When this set and rep scheme becomes easy, move onto the next level.” I don’t know if this will ever be easy, but I got through it with unbroken sets. I think I’ll stick with the 12 x 8 (+4) a couple more times.
