Press up workout for @NAM:
- 3 different workouts
- 2 days rest between workouts
- maintain calories at breakeven or slight deficit
- moar protein!
- focus on regular 7-8 hrs sleep a night
- active recovery
Workout 1: 50 press ups - in whatever set size you want, but get to 50 even if you spread them across the day
Workout 2: 10x10 - 10 sets of 10 strict press ups. Start with 2 mins in between sets and reduce by 15 seconds each week
Workout 3: Ladder sets - start with a set of 10, rest for 1 minute, then do 11, another minute rest etc all the way to failure, then start descending by 2 reps (so if you failed on say 20 then do 18, then 16 etc).
Active recovery: On your off days a short focused session of foam rolling on your chest, shoulders and triceps. Then some upper body stretches in all the relevant areas you’ve rolled (shout if you would like suggestions)
Sleep, don’t forget to sleep! Whatever your routine is start by getting to bed slightly earlier each night. No caffeine after 7pm, and leave your phone and computer alone after 9.30pm. Build a routine of winding down and preparing your body to sleep (yes, like a child!).
Post your performance, it might need tweaking. Share your pain too - I think you’ll be feeling some proper DOMS