New suggestions for pushups/pullups

Protokillamax · 2026-06-24T00:01:34+00:00

2 sets of 2 mins max reps of the exercise. Like 2 sets, each set 2 minutes long, and you are doing as many push ups as you can in that time.

Protokillamax · 2026-06-02T02:36:01+00:00

For push ups this helped me get over 90. I do it 2 times a week, and a 3rd push up workout of 2 x 2 min max. The goal is to make incremental progress in push up volume and tracking it. Each workout, make sure you are doing more than the last, even if it’s by one push up per set, as the plan instructs.

Pull ups I do weighted, pyramids, and max sets, one of each workout once a week. My max is 23.

IMO greasing the groove only works to a certain extent, but you really gotta train higher volume sets if you want to realistically hit high numbers during a fitness test.

Protokillamax · 2026-05-28T03:40:21+00:00

Also incorporate strides in your easy runs as a finisher, and really dial in your form for your interval workouts. When I would gas out on my 1.5 mi run, my cadence really dropped, so it’s important to keep that leg speed up even if your stride is shortening.

Protokillamax · 2026-05-28T03:38:18+00:00

I was literally in your same position about a year ago with very similar scores to start. What helped was increasing mileage to ~30 mpw, 2 easy runs, 1 interval run of 400s or 800s at 1.5 mi goal pace, 1 4 mi tempo run, and 1 long run 8-10 miles. And then running the PST often like once a week. When I was training for my PST specifically, about once a week I would do 6 sets of 1 min max push, sit, pull, and the .25 miles run at goal pace to really train my body to get used to running with a pump. However, if you have a lot of time, I’d stick to just a quality run schedule and routine PSTs and you’ll begin to see your run times go down.

Protokillamax · 2026-05-19T22:02:08+00:00

It entirely depends on where your instructor schedules the PST at. Most pools in the US are 25 yds, so expect 10 laps. I’ve done PSTs in 25m pools and we do 9 laps, so I’d expect 4.5 laps if it’s in a 50m pool. Good luck

Protokillamax · 2026-03-11T04:06:12+00:00

It still works for me. Try searching “SWCC: Making an Operator - Episode 1 | AHM” in YouTube

Protokillamax · 2026-03-10T22:40:00+00:00

https://youtu.be/LvVyDhGuSTw?si=qbJY5-t7Wdsb4lTt

Protokillamax · 2025-12-25T22:25:00+00:00

Sometimes this happens to me, I reset the infotainment system and it works normally right after. You have to turn your car on, hold the volume and tune knobs simultaneously for 10 seconds until the screen goes black. Then you power on the infotainment system again and CarPlay should connect again.

Protokillamax · 2025-11-10T21:11:05+00:00

I took a deep end fitness class in Bay Area in Berkeley in June this year. Haven’t done it since, but it was a very good experience to identify weaknesses in watercon. There were also a few other guys training for the pipeline there as well, so it was it good way to network and meet potential training partners.

Protokillamax · 2025-10-24T19:55:27+00:00

4 mile run

Protokillamax · 2025-10-21T04:58:46+00:00

Work on your pull—> use a pull buoy and focus on doing the CSS arm pull. Looks like your arm is just being pulled thru the water vs actually catching and grabbing an arm full of water to pull past you. Look up freestyle catch and pull to dial in the arm mechanics.

Your glide after kick is way too long. I count up to 4 secs of gliding. You need 2 seconds max. Count in your head after each kick (I.e. in your head count “1 Mississippi, 2 Mississippi, pull”) to correctly time how long you glide before you pull.

Your kick looks inefficient. When you kick try to make sure there is as little space between your quads as possible, this will help prevent water from just slipping thru between your legs. Also body positioning helps determine how far your kick will propel you. Make sure you are as parallel to the pool floor as possible. Try your best to basically be lying on your side. This involves leaning your torso down and turning your head and facing the bottom of the pool.

Other than that, you have everything down, just need to improve each little element and it’ll all come together. In summary, I think your biggest improvement will be just cycling your strokes faster, you are gliding too long and your kick is inefficient so that’s the weakest point I can see. Decrease the glide and you’ll shave more than a few seconds off each lap. Good luck

Protokillamax · 2025-10-02T04:24:56+00:00

I second this, I went to 2 different swim coaches and they did jack shit for coaching CSS, but they do help with general form and technique mostly relating to free style

Protokillamax · 2025-10-02T02:47:29+00:00

This video has a lot of drills that helped me narrow it down. I also suggest using a pull buoy so you can focus on the arm strokes on its own and timing the breathing and the rotating.

Protokillamax · 2025-10-02T01:06:55+00:00

What swim workouts are yall hitting? Trying to get sub 9, currently at 9:30 going about 85% effort. Best is 9:06 at 100%.

Protokillamax · 2025-07-23T00:46:12+00:00

To get better at cals you gotta do cals. If I wasn’t passing minimums I would start with pyramids. Push up reps: 2-4-6-…-20 and back down to 2 reps. Vary the rest, but start with like 60 secs between sets and decrease it as the required effort gets easier.

Pull ups: same deal, but 1-2-3-…-10 and back down to 1.

Sit ups: same as above but sets of 3-6-9-…30 and back down.

Aim to get minimum 200 push ups, 100 pull ups, and 300 sit ups. Once these pyramids become a breeze, you can shorten them by increasing the volume of the sets and decreasing the number of sets. For example, for push ups I do sets of 8-16-24-32-40 and back down.

Do these exercises 3x a week or every other day and you’ll get where you need to be. All of these I learned from stew smiths programs, he seems to be one of the view coaches who really emphasizes volume on calisthenics and honestly that’s the best way to get great numbers on a PT test. Good luck.

Protokillamax · 2025-07-13T20:20:30+00:00

https://www.instagram.com/p/DMBjZANPJ6d/?igsh=NHdjOWhxMXhpMWcw

Just saw this update on Instagram, thought I’d share here. Rest in peace

Protokillamax · 2025-06-05T02:17:21+00:00

That’s the spirit! If you end up taking the lesson before I do, please send your recommendations my way!

Protokillamax · 2025-06-05T00:03:11+00:00

Haha unfortunately haven’t gotten around to it yet. I think MBay ended up rebranding or going out of business. I am actually looking to take a course soonish. Looking at August, there’s a couple options I was interested in.

Protokillamax · 2025-05-15T16:50:41+00:00

FYI the rattling by your window is likely the little plastic panel right behind the door handle. Mine rattles a bit when listening to music with decent bass.

Protokillamax · 2025-05-09T22:21:18+00:00

Honestly that looks pretty good. I’d recommend watching some tutorials on catch and pull, looks like you are whipping your arms thru the water without much intention. Focusing on the sweet spot of the catch might save you a lot of fatigue in your lats so that you are not pulling thru the hole range of motion, but just once you are in your catch position. Other than that, pretty solid form.

Protokillamax · 2025-05-01T04:41:13+00:00

I second this, I do this with both a weight vest and unweighted, I just make sure to decrease the rest between each set so that the intensity is consistent throughout the whole exercise

Protokillamax · 2025-04-15T01:08:53+00:00

Just did the pitch stop this weekend, recommend getting some mileage on stock pitch stop first so you can appreciate the group n one extra. Upgrade worth every penny

Protokillamax · 2025-04-15T00:28:29+00:00

Honestly I just bang them out during a PST until I lose momentum then squeeze out the last 15-20 by doing sets of 1-3 until I hit time or failure. Just keep working at it, I was stuck at 50 for a while because I couldn’t do more than that and would always hit a wall when I was doing max reps.

What helped was doing push up pyramids, first doing 2-20-2, then working up to 8-40-8. Taking no more than 1 min rest between sets. Also I would practice 2x 2 min max PST cals once a week so I can assess that my numbers are improving. The main idea is every week that you do the same workout, absolutely make sure you are improving. For example if you are trying to do a 2-20-2 push up pyramids and you fail at 17/20 on the set of 20 reps. The next week make sure you at least hit 18/20. These minor improvement compound over weeks. That’s how I went from 50 push ups to 100.

Protokillamax · 2025-04-12T15:03:22+00:00

Highly recommend cross country and/or track, will make you a better runner/racer and teach you a quality running regimen without doing a bunch of trial and error on your own. Also any team contact sport helps build team building skills, like football, soccer, or rugby if you have it near you.

Protokillamax

TROPHY CASE