Rather that stating a specific weight, many training programs will state a xRep Max or xRM e.g. 6RM. So what does this mean?
In simple terms a Rep Max or RM is an way of selecting the weight you use, in this case you use as much weight as possible for a set number of reps. For example a 6RM means a you choose a load that you will be able to do 6 times (but not 7)in good form. One of the major advantages to using this system is that it is self regulating e.g. if you are feeling strong, you adjust the weight being used up accordingly. If however you had a late night and aren’t feeling your best, you can adjust the weight down for that particular workout.
If standard pushups are far to easy for you, try using chains. Wih a good coach or training partner, you can hammer your body, while training in drop set fashion. This video comes courtesy of Joe DeFranco.
I am a fan of including explosive or Olympic style movements in training programs. By this, I mean movements like pulls and cleans, not neccessarily the Olympic lifts themselves. If you have been coached to do the Olympic lifts, great, include them in your training but if you have not had a good coach teach you the lifts, stay with the more basic explosive movements. If you start including these lifts in your program, it is important to keep the reps per set low. The damands of these lifts are such that the maximum number of reps in one set should generally be no higher than 6. I usually recommend no higher than 3 or 4.
