Week 6

Depending on the results of your latest test, continue with the appropriate week and column, even if it means you have to complete Week 5 again.

  • If you managed 60 – 65 dips, follow column 1.
  • If you completed between 66 & 78, column 2 is for you.
  • More than 79 consecutive dips? Tremendous! You’ll be following column 3.
week 6: pick the appropriate column depending on your latest test results
DAY 1

REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
60-65 dips 66 – 78 dips > 79 dips
SET 1 32 47 55
SET 2 39 60 65
SET 3 26 30 45
SET 4 19 32 39
SET 5 max (at least 52) max (at least 65) max (at least 70)
DAY 2

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 18 26 28
SET 2 18 26 28
SET 3 19 30 39
SET 4 19 30 39
SET 5 18 26 31
SET 6 18 26 31
SET 7 13 23 23
SET 8 max (at least 57) max (at least 69) max (at least 75)

 

 

DAY 3

REST 45 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
SET 1 17 28 33
SET 2 17 28 33
SET 3 22 39 43
SET 4 22 39 43
SET 5 20 32 34
SET 6 20 32 34
SET 7 18 23 28
SET 8 max (at least 65) max (at least 70) max (at least 80)

Well? Did you make it through Week 6? If you did; congratulations – you should be very proud of your achievements and ready for one final test.

If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?