"test" is simply the once-per-week max pushups. Sunday morning is a good time for this. Just mark down your max each time next to each "test" on the corresponding date. This will help everyone see their progress.

"Goal" is simply 4x your first test. It is the number of consecutive pushups you are looking to be able to do at some point in the future. Mark it at the top so you know what you're aiming at. For me personally, I'm only shooting for 50 pushups before I change to more difficult variations.

the X on each day is to show you've completed your sets for that day: 4 sets of HALF your max pushups, with at least 30-minutes between each set, preferably 3 to 4 hours. On the 3rd week, each day will have 5 sets.

If I'm doing a terrible job explaining things, the links to the guide itself I posted above do a much better job.

]]>Welcome to the forum, DeepThought.

]]>Therefore, sunday has a test, then three sets.

Every other day has 4 sets.

Also I've pinned this spreadsheet to my chrome tabs, so it's always glaring at me for a reminder Might work for you chaps.

]]>(not participating; I just wanted to drop this)

]]>Here's the simple: Pick a day to test the maximum number of consecutive pushups you can complete with good form. Write that number down, then quadruple it: this second number is your new goal.

Here's the workout:

Each day of the week, you're going to do half of your max pushups every four hours. Four times a day. 8, noon, 1600, and 2000 is an example, but pick whatever time works for you.

On the 7th day, test your max again. Use that number going forward: half it (rounding down) for the number of pushups you do per set.

On the third week, add a fifth set, adjusting your schedule accordingly. Fortunately, if you just can't take little breaks to do a handful of pushups, you can do two sets in the morning and two or more in the evening. It's not important exactly when you do the sets, just that there is AT LEAST 30 minutes of rest between each set.

So instead of one big workout every other day or so, you're doing a lot of little ones throughout every day.

Once you hit your goal (quadruple the number of your first test), you can set a new one if you'd like. Ultimately, you should be able to do 50 consecutive pushups, at which point you can pick a more challenging variation (inclined pushups, one-leg-support pushup, etc) to build more strength.

EXAMPLE:

Say your current max is 10. You'll do 4 sets of 5 pushups for six days, with the sets spaced out as much as possible.

On the seventh day, test yourself: max is now 13. You'll do 4 sets of 6 pushups for six days.

Seventh day, test: max is 15. 4 sets of 7 pushups per day.

Seventh day, 3rd week test: max is 18. 5 sets of 9 pushups per day.

And so on.

Here's a link if you want even more detail: http://www.100pushups.com/guide/

Here's a link to a video on making sure your form is good:

https://youtu.be/4dF1DOWzf20

http://www.100pushups.com/pushups-technique/

And here's a link to our google sheet:

https://goo.gl/P6YbF8

Feel free to add yourself if you wish to join anytime. Put an X on each day you complete. Don't worry if your max is lower than someone else's: that doesn't matter. This is just about us doing it.