My Own Medicine: Progress Update on OlderBeast Push-up Challenge

I hope some of you accepted the 90-Day Push-up Challenge published here recently. Here’s an update from my side, two weeks in.

by

I hope some of you accepted the 90-Day Push-up Challenge published here recently.

QUICK UPDATE ON MY SIDE, 2.5 WEEKS IN

For the first two weeks, I took this approach (more details on these things in the original post, via the link above):

  • “Grease the groove” two days/week. That is, a manageable # of push-ups, many times throughout the day, to add up to a substantial total (200-300 range).
  • More traditional “handful of sets to point of muscle failure” approach on another day.
  • Other workouts that worked chest, shoulder, core muscles used for push-ups (swims + “metabolic resistance training,” a variation on HITT — more detail here)

That added up to 600-700 push-ups a week, plus other stresses and strains. While I’m glad for a strong start, this was borderline overdoing (shoulders especially kind of sore). So I’m backing off a little this week — never a bad thing if you’ve been going hard. Then I’ll add back more intensity for week 4, and see how I’m doing 1/3 of the way into the challenge.

Today, something new: “dead stop” push-up’s. You come to a complete, motionless stop at the bottom of each push-up, to focus on form and make each one a lot harder. I did ten sets of ten, every minute on the minute. The last few sets were hard to reach ten — surprisingly so. I’ll blend in this approach during the rest of the challenge.

TAKE ACTION

If you’re reading this as a fellow push-up doer — COOL. If you’re willing to share, please let me know how it’s going.

If not…I don’t want to sound whiny, man, but are you really going to make me do all these push-ups alone? C’mon, you can do this. We may be older than we once were, but we’re not OLD.

 

You may also like

article-image
Challenges

Fall 2017 HIIT Challenge: Week 2 (Orange Theory Fitness Review)

This is a review of Orange Theory Fitness (OTF), a HIIT-focused chain of specialty studios with over 600 locations in 44 US states and 10 other countries including Canada, UK and Australia. While specifics about this company will hopefully be useful to you, a lot of the info below can help you understand a part of the HIIT landscape and how to test it out, even if there’s not an OTF studio near you or if you choose to check out an alternative place that’s similar to OTF.

Together with other OlderBeast reviews coming during the fall, the goal here is to help you start experimenting with different types of HIIT and different places you can do them (at gyms, at home).

article-image
Challenges , Flexibility & Alternative Fitness

Six Signs of Unmet Fitness Needs at 45+ (Reasons For Yoga — Yoga Challenge Week 6)

I confess. I’m not always as proactive and purposeful as OlderBeast articles make me sound. When it comes to 45+ men’s fitness, I’ve often just learned from injury-driven needs that motivated experimentation, or by simply lucking into things.

When I started yoga at age 46, it wasn’t because I’d thoughtfully concluded “hey, I have some ‘need yoga’ signs.” I started just because yoga’s a weekly part of the P90X home fitness program. Luck. (Online yoga classes are actually a great place to start – more on that at the conclusion of this article).

I see in retrospect that, as my 40s progressed, my fitness needs were changing. I had many of the “Need Yoga” signs, but I didn’t recognize them. Now, with regular yoga as part of my fitness routine, I’ve turned a lot of these “Need” categories into fitness and wellness positives.

My goal with this list is to help you do a self-assessment, and possibly reach a yoga conclusion sooner than I did (or if not, then at least “better late than never.”)

article-image
Endurance , Fitness Planning & Gear , Mindfulness & Stress Management , Nutrition & Recipes , Strength

OlderBeast Weekly Web Picks: January 23, 2017

With all the great fitness, nutrition and wellness stuff out there on the Internet…there’s often too much to make sense of. Without an integrating philosophy and approach, it’s hard to interpret, prioritize and orchestrate everything into your own game plan. And your own plan is what you need, to sustain and thrive on for decades.

Helping you be your own Architect is OlderBeast’s core mission. Now, with OlderBeast philosophy as a foundation, we’re starting a weekly “best of the web” post at OlderBeast.com. For fitness, nutrition and Wellness categories, it features a single, useful pointer to highly-relevant and useful stuff.

article-image
Challenges , Strength

Productive Failure: My Push-up Challenge Results & What I Learned

If you suspect OlderBeast is “rigged” – that I always (at least claim to) accomplish fitness goals I set for myself – this should counter that suspicion, man.

For the 90-day Push-up Challenge* begun in April, I did NOT reach my target of 84 push-ups. I did raise my max from 58 in mid-April to 68 by mid-May. But then I hit various challenges and setbacks, and I haven’t managed any further increase.

In support of your quest for continued physical accomplishment and sense-of-possibilities, here’s a debrief on what I tried, what happened, and lessons to move forward with.

Leave a Comment

Your email address will not be published.