Finish with two sets of old-fashioned pushups, which will feel shockingly difficult after the other moves. Jump to block two week one , or jump to block two week two.
In any program on this site, if the reps are listed at 12,10,8,8 or 20,15,10 or in any such fashion, you are supposed to be INCREASING THE WEIGHT as the REPS DECREASE.
Also what kind of rest periods should I be taking in between sets and in between exercises?
Go until you feel it is about to pop, and when you get to that point stop a little before it for the rest of your reps.
I am thinking about increasing my free weights from 4.
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