Tag Archives: The 22 Push-up Challenge

Friday – Push Workout

  • Incline Barbell Press
    • 145 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 135 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 12.5 lb backpack)
    • 3 sets x 22 reps
  • Weighted Dips (BW = 172 lbs)
    • 7.5 lb backpack, 7 sets x 7 reps
  • Pin Press (9th pin)*
    • 300 lbs x 1 rep
    • 275 lbs x 3 reps
    • 255 lbs x 7 reps

Comments:

* I performed the pin press at the end of the workout in order to finish off the chest. This is the first time performing the pin press at the end of my workout and had no idea how fatigued I would be at that point. I was expecting to add 5 lbs to this exercise since the last workout but I could only do 1 rep instead of 5 reps as I was expecting.

Friday – Push Workout

  • Pin Press (9th pin)
    • 275 lbs x 5 reps
    • 295 lbs x 5 reps
  • Pin Press (10th pin)
    • 345 lbs x 5 reps
    • 420 lbs x 5 reps
  • Incline Barbell Press
    • 140 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 130 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 10 lb backpack)
    • 3 sets x 22 reps
  • Weighted Dips (BW = 170 lbs)
    • 5 lb backpack, 7 sets x 7 reps*

Comments:

* I am only using 5 lbs for this exercise but it is nice to be able to use full range motion without worrying about injuring my left shoulder again. I also perform these sets quite rapid and only rest 10 to 20 seconds between sets. As the weight increase I will eventually have to rest more between sets.

Tuesday – Push Workout

Chest

  • Incline Barbell Press
    • 135 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 125 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 7.5 lb backpack)
    • 3 sets x 22 reps

Shoulders & Triceps

  • Overhead Press
    • 100 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 25 lbs, 7 sets x 7 reps
  • Overhead Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps
  • Weighted Dips (BW = 170 lbs)*
    • 2.5 lb backpack, 7 sets x 7 reps

Comments:

* I added weighted dips to my program again and will be starting over from scratch. I consider myself fortunately to be doing this exercise again. I haven’t been able to do dips in the past half year because of a shoulder injury. When I first started doing weighted dips I could use 90 lbs for sets of 12 reps and worked my way up to 140 lbs for sets of 5 reps. So having to start right down at the bottom for me is like a kick in the balls but I am glad that I can do this exercise full range again and know I will work my way back up to a heavy weight soon enough.

By the time I have worked my way back up in the incline press, shoulder press, and weighted dips to what I used to be able to lift or even beyond I know for certain I will be benching more than I ever have in my life. Plus, I am so afraid of hurting my shoulder a second time that I perform this exercise really slow and fully contract the muscles at the top of the movement which in the long turn will build more muscle.

I also decided to split the workout into two segments and rest at least a half hour between each workout. This is one of the advantages of training at home. I would not be able to do this at a regular gym simply because who wants to hang around the gym for an extra half hour with nothing to do.

Saturday – Push Workout

  • Seated Half Press
    • 185 lbs x 7 reps
    • 220 lbs x 2 reps
  • Incline Barbell Press
    • 130 lbs, 7 sets x 7 reps
  • Overhead Press
    • 100 lbs, 7 sets x 7 reps*
  • Around The World Lateral Raises
    • 25 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 120 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 5 lb backpack)
    • 3 sets x 22 reps

Comments:

* I could only do 5 reps on the last two sets and believe it might be because I did the seated half press first today which obviously would have fatigued the shoulders. Also, the pace in which I do these exercises might also be too fast. When I get into the rhythm of the workout I sometimes only rest 10-20 seconds between sets. This allows for a great pump but quickly fatigues the shoulders and arms. I also, find myself afraid of injuring my left shoulder again and might have been able to complete these reps if I just simply pushed harder.

Thursday – Push Workout

  • Bench Press (w/o wraps)
    • 165 lbs x 20 reps
  • Incline Barbell Press
    • 125 lbs, 7 sets x 7 reps
  • Overhead Press
    • 95 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises*
    • 25 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 115 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 2.5 lb backpack)**
    • 3 sets x 22 reps

Comments:

* The previous workout I used 30 lb dumbbells but decided to focus on using perfect form and feel the muscles. Using 30 lbs dumbbells is not that much more difficult of a challenge however, I find that I can’t lower the weight as slowly on the eccentric part of the movement as I would like to. Lateral raises can be done heavy with a cheating technique but most people prefer o do this exercise using strict form. To everything there is a season. Right now my gut instinct is telling me to go light.

** I decided to start using a weighted backpack to make this exercise more difficult. I don’t want to go beyond 22 reps as I am not into high rep training and enjoy my current program. I am going to add 2.5 lbs a workout and work my way up to 60 lbs in the next 3 months. Ron Cooper set a Guinness world record in the weighted push-up using a 60 lb backpack for 57 reps. For me this establishes a legitimate standard that I can compare myself to.

This exercise is going to be beneficial in building my chest, shoulders, and triceps but will also develop my abs as I will be forced to hold a weighted backpack in a plank position in order to perform this exercise.

Monday – Push Workout

  • Bench Press (w/ wraps)*
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
  • Incline Barbell Press
    • 120 lbs, 7 sets x 7 reps
  • Overhead Press
    • 90 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 30 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle)**
    • 3 sets x 22 reps
  • Strict Curl
    • 95 lbs x 1 rep
    • 105 lbs x 1 rep
    • 115 lbs x 1 rep
    • 125 lbs x 1 rep
    • 135 lbs x Failed

Comments:

* This is the first time I have ever used wrist wraps for the bench press. I didn’t go as heavy as I normally do and assume it will take some time to get accustomed to using them. The end result should be an increase in the amount of weight I should be able to lift as wrist wraps immobilize the joint keeping the wrist perfectly straight which decreases the distance the bar has to travel down tot he chest.

** I decided to switch to knuckle push-ups since doing 22 push-ups is no longer a challenge. However, I think Jason Statham is the epitome of manhood and want to continue with his 22 push-up challenge. I just bought his movie Mechanic Resurrection and can’t wait to see what movies he does next.

Saturday – Push Workout

  • Bench Press
    • 165 lbs x 18 reps
  • Incline Barbell Press
    • 115 lbs, 7 sets x 7 reps
  • Overhead Press*
    • 85 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 25 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge
    • 3 sets x 22 reps

Comments:

* I am still having to work with a much lighter weight than I am accustomed to until my left shoulder is completely healed. In fact when I first started training I could do this exercise for sets and reps using 95 lbs and worked my way up to over 135 lbs for sets of 12 reps.

Saturday – Push

Comments:

* Once agian I thought I would mention that I am doing a combination of partial reps due to a shoulder injury.