Cannon Posted March 3, 2015 Share Posted March 3, 2015 I have been a sloth for a few months now and I want to do something that interests me. Nothing earth-shattering. Just something that will get me moving and might be challenging. This is my Bodyweight challenge: 20 BW squats 20 push ups 20 pull ups (any grip) The plan is to do this DAILY and I started today and will add 1 rep every day. The goal is to make it through April 15th. At that point I will be at 65 of each. Rules: Reps can be broken into sets, but any sets must be consecutive. Breaks only to catch breath. Any hand position is allowed for push ups and pull ups, but all pull ups have to be good ROM. If I miss a day... well, I'm not going to miss a day. If I finish everything, total reps for each exercise will be 1955. Here we go. I did the first 20 in 4 sets of 5 reps each (yeah, I'm straight rickety right now) 3 Quote Link to comment Share on other sites More sharing options...
JaredWith1R Posted March 3, 2015 Share Posted March 3, 2015 This is a great plan. Such a great plan that I am going to steal it. Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 4, 2015 Author Share Posted March 4, 2015 21 BW squats Push ups 11, 10 Pull ups, 5, 6, 5, 5 Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 5, 2015 Author Share Posted March 5, 2015 22 BW squats. Went wide and that felt better. My right knee sounds like bubble wrap popping so part of my motivation for doing these is to test a bunch of stances for one that crackles the least. Wide seems good. Push ups 12, 10 Pull ups, 10, 8, 4 Quote Link to comment Share on other sites More sharing options...
Todd Tuckwood Posted March 5, 2015 Share Posted March 5, 2015 This is quite the challenge you have put forward. I decided to give it a try tonight and just worked it in with my normal work out. Did the 22 squats and push ups in single sets but the pull ups were another story. I did 5, 5, 6, 6, but I am fairly certain that my elbows and shoulders are not ready for high volume pull ups. I believe I would end up with an injury if I tried to do this every day as you are. I am just not in that level of shape yet. Good luck with your goal. I am interested to see how your sets and reps evolve as the daily count grows. Quote Link to comment Share on other sites More sharing options...
Electron Posted March 5, 2015 Share Posted March 5, 2015 I got inspired with your grass roots bodyweight program, so I gave myself a break of the usual planche/front lever training last night. Did 40 fast push ups, and a bunch of ab wheel. Good luck on the last day! Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 6, 2015 Author Share Posted March 6, 2015 Thanks for posting guys! Today felt better than yesterday. 23 BW squats. Wide again. Almost no crackle. Push ups 7, 7, 9 Pull ups 7, 7, 5, 4 Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 7, 2015 Author Share Posted March 7, 2015 24 BW squats. Wide Push ups 4 x 6 reps Pull ups 4 x 6 reps Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 8, 2015 Author Share Posted March 8, 2015 25 BW Squats Push ups and pull ups 5 x 5 Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 9, 2015 Author Share Posted March 9, 2015 26 BW Squats Push ups and pull ups 6, 5, 5, 5, 5 Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 10, 2015 Author Share Posted March 10, 2015 27 BW Squats Push ups and pull ups 10, 10, 7 Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted March 10, 2015 Share Posted March 10, 2015 Wow this is a great idea! I am recovering still from injury and regular lifting is still not great for me I think I'm going to do this now instead but add a few ab exercises also. Good luck.I am going to try something similar but with much less volume on the push ups and pull ups. Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 10, 2015 Author Share Posted March 10, 2015 Stephen, glad you like the idea. It's working so far for what I wanted. Basically no equipment needed, short time commitment, and I'm using my body. Also, something I suspected would happen, I'm getting to the point where I finish the work and feel like doing a little more. That's good. Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 10, 2015 Author Share Posted March 10, 2015 My BW squat is improving. I've been so focused on my crackly knee only to realize I can keep it silent if I focus on what my hips are doing instead. As long as my hips follow a certain "path" the knee is totally silent. Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 11, 2015 Author Share Posted March 11, 2015 28 squats Push ups, pull ups 7 sets of 4 reps Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 12, 2015 Author Share Posted March 12, 2015 Mixed squats in this time. push ups, BW squats, pull ups in rounds, sets of: 8, 8, 8, 5 = 29 each This felt downright easy tonight. Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 13, 2015 Author Share Posted March 13, 2015 Push ups x 30 BW squats x 30 Pull ups x 20, 10 (had to take a short break) Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted March 13, 2015 Share Posted March 13, 2015 Push ups x 30 BW squats x 30 Pull ups x 20, 10 (had to take a short break) Nice, I'll be interested to see if your max set goes up over the weeks, I'm stuck at the low twenties for reps and it's proving harder than I thought to get up towards 30. Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 14, 2015 Author Share Posted March 14, 2015 Thanks Patrick. I have to admit the end of that long set got a little cheaty. BW squats 31 Push ups and pull ups 7, 6, 6, 6, 6 Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 15, 2015 Author Share Posted March 15, 2015 Mixed squats in this time. push ups, BW squats, pull ups in rounds, sets of: 8, 8, 8, 8 = 32 each Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 16, 2015 Author Share Posted March 16, 2015 push ups, BW squats, pull ups in rounds, sets of: 9, 8, 8, 8 = 33 each Brutal headache today. This was not easy to grunt out without my head almost exploding. Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 17, 2015 Author Share Posted March 17, 2015 push ups, BW squats, pull ups in rounds, sets of: 17, 17 = 34 each While drinking beer 2 Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 17, 2015 Author Share Posted March 17, 2015 I have not mentioned here that I'm also doing RRBT. I'm in Phase 2 and everything is going well so far. I've been working with a #1 and #2 so far, but will bump the #1 to a #1.5 for Phase 3. The #1 has been a little light for my "10-rep" gripper but I wanted to ease into the work so make sure I was ready for the work. Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 18, 2015 Author Share Posted March 18, 2015 push ups, BW squats, pull ups in rounds, sets of: 7 sets of 5 reps= 35 each Quote Link to comment Share on other sites More sharing options...
Cannon Posted March 19, 2015 Author Share Posted March 19, 2015 push ups, BW squats, pull ups in rounds, sets of: 4 sets of 9 reps= 36 each Quote Link to comment Share on other sites More sharing options...
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