clint skrev:
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> funkar pannlampa ungefär som pannben i
> böjsträckssammanhang?
Näe, den ska bara vara med för det är det nya svarta med pannlampa.
Och, okejrå, kunde inte stå emot så jag är på, gjorde testet (nivå 4) och dagens (8/9)10,10,8,6,34 alldeles just nyss, jag måste nog ladda batterierna både här och där inför morgondagen.
10/9 Dag 2: 12,12,10,10,25
13/9 V1 D3: 15,13,10,10,11
15/9 V2 D1: 12,12,9,7,31
17/9 V2 D2: Blev istället
18/9 V2 D2: 16,13,11,11,26
19/9 V2 D3: (15,15,12,12,minst15) blev istället
20/9 V2 D3: 15,15,12,12,16
22/9 V3 D1: 25,17,15,15,24och en halv
24/9 V3 D2: (27,19,19,15, minst 25)
26/9 V3 D3: (30,22,22,20, minst 27)
Hopefully you made it safely through the third week and you're
ready to move on to Week 4. Keep up the great work - you're halfway
through the program and well on your way to performing one hundred
consecutive push ups.
week 4
Week 3 is now comfortably behind you and it's time to start Week 4.
Continue by following the same column of exercises as you did last
week.
At the end of Week 4 it will be time to perform another exhaustion
test. You should know what to do by now - simply perform as many
good-form push ups as you can comfortably manage before you're
unable to perform another one. As per the end of Week 2, stress
your system by all means, but please don't go beyond the safety
limit.
The number of push ups you complete will determine which level of
the program you'll start in Week 5. Make sure you perform this test
within a couple of days of completing Week 4.
29/9 V4 D1: (27,20,20,17 minst 27)
1/10 V4 D2: (27,21,21,18, minst 25)
3/10 V4 D2: (30,22,22,20 minst 29)
Ok, time for another exhaustion test. You should be feeling much
stronger now than your initial test 4 weeks ago. Make a note of how
many push ups you complete, and move on to Week 5
week 5
Depending on the results of your latest test, continue with an
appropriate week and column, even if it means you have to complete
Week 3 or Week 4 again.
* If you managed 31 - 35 push ups, follow column 1.
* If you completed between 36 & 40, column 2 is for you.
* More than 40 consecutive push ups? Great work! You'll be
following column 3.
6/10 V5 D1: (36,40,30,24, minst 40)
8/10 V5 D2: (19,19,22,22,18,18,22, minst 45)
10/10 V5 D2: (20,20,24,24,20,20,22, minst 50)
Note: The above workout is a modified version of the original plan.
The original Week 5 is still available for a limited time.
Surprise, surprise, it's time for another exhaustion test. Week 5
was a tough one, and if you've made it this far, you're getting
close to reaching your goal. If you're able to perform more than 45
consecutive push ups, feel free to move on to Week 6. Couldn't
quite manage 45? No problem, just repeat the week and you should be
ready to go after another three workout days. Good luck!
week 6
Depending on the results of your latest test, continue with an
appropriate week and column, even if it means you have to complete
Week 5 again.
* If you managed 46 - 50 push ups, follow column 1.
* If you completed between 51 & 60, column 2 is for you.
* More than 60 consecutive push ups? Tremendous! You'll be
following column 3.
week 6: pick the appropriate column depending on your latest test results
Day 1
rest 60 seconds between each level (longer if required)
46 - 50 push ups 51 - 60 push ups > 60 push ups
set 1 25 40 45
set 2 30 50 55
set 3 20 25 35
set 4 15 25 30
set 5 max (at least 40) max (at least 50) max (at least 55)
Day 2
rest 45 seconds between each level (longer if required)
set 1&2 14 20 22
set 3&4 15 23 30
set 5&6 14 20 24
set 7&8 10 18 18
set 9 max (at least 44) max (at least 53) max (at least 57)
Day 3
rest 45 seconds between each level (longer if required)
set 1&2 13 22 26
set 3&4 17 30 32
set 5&6 16 25 26
set 7&8 14 18 22
set 9 max (at least 50) max (at least 55) max (at least 60)
print week 6
Note: The above workout is a modified version of the original plan.
The original Week 6 is still available for a limited time.
Well? Did you make it through Week 6? If you did; congratulations -
you should be very proud of your achievements and ready for one
final test.
If you struggled with Week 6 (many people do), no problem, just
repeat the appropriate week and try again. Maybe an extra couple of
days rest will benefit you?
C u.
