Sunday, September 14, 2008

Week Five

WEEK 5

Depending on your results from the last 60 second sit-up test, work on the appropriate column or return to week three and/ or week four to repeat if you are not ready for week 5 yet. One extra week can make a huge difference in the results.
  • If you performed 31 - 35 or less sit-ups, follow the first column.

  • If you performed between 36 - 40 sit-up, go to column two.

  • If you performed 41 or more, start with column three.

week 5: pick the appropriate column depending on your week 4 test results
Day 1
rest 30 seconds between set (longer if required)

31 - 35 sit-ups36 - 40 sit-ups>41 sit-ups
set 120
22
25
set 2232629
set 31618
20
set 4max in 90sec
(at least 30)
max in 90sec
(at least 35)
max in 90sec
(at least 40)
Day 2
rest 45 seconds between each set (longer if required)
set 12124
27
set 22528
31
set 318
20
22
set 4max in 90sec
(at least 35)
max in 90sec
(at least 40)
max in 90sec
(at least 45)
Day 3
rest 60 seconds between each set (longer if required)
set 123
26
29
set 227
30
34
set 320
22
25
set 4
max in 90sec
(at least 40)
max in 90sec
(at least 45)
max in 90sec
(at least 50)

Okay, you need to perform another 60 second sit-up test before week 6. You're commitment in outstanding. If you are able to perform 45 sit-ups, move on to week 6, otherwise, repeat week 5 and try the 60 second sit-up test again.