I've been planning on going back into the military and going the Special Forces or Sepcial Ops route, and decided I need to start kicking my own ass at PT.
I'm really focusing on push-ups (of course I'm going for overall strength and working on everything, but push-ups are a weak point for me) and have a little work out plan going.
Here's what I do for a chest workout...
Tuesday and Thursday:
Incline benchpress
As heavy as possible (currently at 185 pounds) 10 reps, 3 sets, drop down to 135 for as many reps as possible to burn out.
Incline flies
35 pounds, 10 reps, 3 sets.
Weighted Pushups
I throw on a backpack with about 20-30 pounds in it and do push-ups to failure, currently up to about 45.
6 sets
Regular Pushups
Aim for 50 reps, 3 sets
Saturday:
Weighted Pushups
20-30 pounds
45 reps, 10 sets
Regular Pushups
50-60 reps, 5 or more sets
I started this about 2 weeks ago, although I've been working on my bench-press for a few months now. I vary the pushups too, normal, close, wide...
When I started I was at 40-45'ish on regular pushups without stopping, I hit 60 last night.
My goal is 100 pushups without stopping.
Not bad for 5'9" and 165lbs.
Anyone have any advice on further improvements?