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Convict Conditioning.

135

Comments

  • #102
    daithi1970
    Registered Users Posts: 515 ✭✭✭daithi1970


    Hi folks, woud anyone have a link or pm to spare...?:o

    thanks in advance,

    daithi


  • #103
    Mellor
    Registered Users, Registered Users 2 Posts: 39,598 ✭✭✭✭Mellor


    MrStuffins wrote: »
    Now, i'm starting from scratch but, of course, doing 1 set of 10 reps of wall Pushups is pretty easy! Did anyone else just say "F*ck it, i'll do the 2 sets of 25"? I was thinking about it, but the book says not to jump forward?

    I'm going traveling for 3 weeks so I'll probably use something like convict conditioning well in hotels and such. I'll be jumping in higher up, it would be a waste of time for me to start at 10 wall press-ups. I think the reason it says not to skip is so beginners don't sacrifice form for the sake of reps, eg somebody thinking they can do 25 press-ups and trying to progress to one handed, but in reality, they were only doing half pressups.

    I'll prob in the first session, do the first few progression standards back to back to work out the correct level to start at. I have a rough idea, but i'll have to see how I go.


  • #104
    Rossin
    Registered Users, Registered Users 2 Posts: 698 ✭✭✭Rossin


    what would an average workout consist of?


  • #105
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    Discostuy wrote: »
    Would anyone be so kind as to send a copy of the link please?.
    Thanks
    Stu.

    ON the way now...
    MrStuffins wrote: »

    Now, i'm starting from scratch but, of course, doing 1 set of 10 reps of wall Pushups is pretty easy! Did anyone else just say "F*ck it, i'll do the 2 sets of 25"? I was thinking about it, but the book says not to jump forward?

    Like King of Kings, I just started at the progression level on step 1.
    daithi1970 wrote: »
    Hi folks, woud anyone have a link or pm to spare...?:o

    thanks in advance,

    daithi

    On the way to you too.


  • #106
    ferike1
    Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    My log is an indication of the type of training done when you mainly focus on BW.


  • #107
    meijin
    Registered Users, Registered Users 2 Posts: 1,266 ✭✭✭meijin


    Rossin wrote: »
    what would an average workout consist of?

    My last 3 workouts below. I use 2-1-2 tempo for most. Each workout takes about 1h. I add about 10% reps each week. But if you start from 1st step obviously it will be different/shorter/easier. (I run and play table tennis on some other days)

    Friday, legs
    Body Weight Half Squat: 1*25 - warm-up
    Body Weight Squat: 1*15 - warm-up
    Body Weight Close Squat: 1*10 - warm-up
    Body Weight Squated Pistol: 3*6 (each leg); down portion - close squat, extend one leg, up portion on one leg

    Standing Calf Raises, bent legs: 4*90

    Saturday, core
    Knee Tuck: 1*20 - warm-up
    Flat Knee Raise: 3*30

    Short Bridge: 3*50

    today, upper body
    Wall Push-Up: 1*25 regular - warm-up
    Incline Push-Up: 3*40

    Vertical Pull: 1*20 - warm-up
    Body Weight Ring Row: 3*15

    Wall Push-Up: 3*10 fingertip
    hanging off the bar: 4*60s, 90s rest


  • #108
    osullic
    Registered Users Posts: 384 ✭✭osullic


    Care to share the link please?


  • #109
    ferike1
    Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    http://www.boards.ie/vbulletin/showthread.php?t=2056660202 - my log.


  • #110
    MrStuffins
    Registered Users, Registered Users 2 Posts: 19,256 ✭✭✭✭MrStuffins


    So having started this 2 weeks ago i'm really enjoying it.

    Didn't stick to "New Blood" because I thought doing the exercises once a week was a bit too cautionary!

    Been rotating them every 2nd/3rd day. I've been doing the progression standard of all but the leg raise/knee tucks. I find when doing these I get sore quickly in my hips and in the small of my back, so been taking it easy with them.

    But even after 2 weeks I can notice the difference. I mean, for example, the Vertical Pull Up exercise is great and doing the progression standard each time is straight forward, but I definitely feel it's easier every time i'm doing it, the same with all of the exercises. So they must be doing something!

    Gonna continue to do each exercise in Step 1 for another 2 weeks so I have completed a month's worth of the step and then move on!


  • #111
    Mellor
    Registered Users, Registered Users 2 Posts: 39,598 ✭✭✭✭Mellor


    I thought the point was to move on once you can do the progression standard. Been a while since I read it.


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  • #112
    MrStuffins
    Registered Users, Registered Users 2 Posts: 19,256 ✭✭✭✭MrStuffins


    Mellor wrote: »
    I thought the point was to move on once you can do the progression standard. Been a while since I read it.

    Yeah it is but he also says not to skip steps and to "Serve your time" on each of the levels even if you can easily reach progrssion levels on the earlier steps.


  • #113
    Mellor
    Registered Users, Registered Users 2 Posts: 39,598 ✭✭✭✭Mellor


    The reason for they is to work up to proper reps. Once you've reached the progression standard with good form you've "served your time".


  • #114
    Ant11
    Registered Users, Registered Users 2 Posts: 2,433 ✭✭✭Ant11


    Would someone kindly send me a copy please.

    Some interesting comments on this thread, sounds like it could be worth a read. Currently doing a different program but this could be good for a bit of variety.


  • #115
    MrStuffins
    Registered Users, Registered Users 2 Posts: 19,256 ✭✭✭✭MrStuffins


    Mellor wrote: »
    The reason for they is to work up to proper reps. Once you've reached the progression standard with good form you've "served your time".

    Cool! Well even though i'm at progression standard i'm still gonna keep up those exercises for the 2 weeks as I said and then move on. I'm in no rush!


  • #116
    PauloConn
    Registered Users Posts: 910 ✭✭✭PauloConn


    Yeah, i worked through the progressions from wall pushups and vertical pulls but even after 3*50/3*40 on these, you really do tire out the arms. I'm looking to work steadily through it but dropping most weightlifting now (except my DL's) and working through this 3-4 days per week.
    I still seize up after 3*25 knee tucks....
    But i'm up to level 2 in some things but level 1 still in handstand and leg raises. Working through it and enjoying it though


  • #117
    Michael 09
    Registered Users Posts: 514 ✭✭✭Michael 09


    Ant11 wrote: »
    Would someone kindly send me a copy please.

    Some interesting comments on this thread, sounds like it could be worth a read. Currently doing a different program but this could be good for a bit of variety.

    I would like a copy too please :)


  • #118
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    Ant11 wrote: »
    Would someone kindly send me a copy please.
    Michael 09 wrote: »
    I would like a copy too please :)

    On the way lads...


  • #119
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Please Kill Me wrote: »
    Ant11 wrote: »
    Would someone kindly send me a copy please.
    Michael 09 wrote: »
    I would like a copy too please :)

    On the way lads...

    Can I have a copy please?


  • #120
    meijin
    Registered Users, Registered Users 2 Posts: 1,266 ✭✭✭meijin


    Mellor wrote: »
    The reason for they is to work up to proper reps. Once you've reached the progression standard with good form you've "served your time".

    Yeah, but did you really reach the progression standard in perfect form? or was it a bit forced? I actually stay on it for 4 weeks - no rush there :)

    I use this table to plan my workouts http://tinyurl.com/6q82gf5 - feel free to copy :)
    Some other useful links in http://www.boards.ie/vbulletin/showpost.php?p=77339983&postcount=53

    PS I recently also started adding some mobility drills from "Super Joints" by Pavel Tsatsouline


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  • #121
    MrStuffins
    Registered Users, Registered Users 2 Posts: 19,256 ✭✭✭✭MrStuffins


    meijin wrote: »
    Mellor wrote: »
    The reason for they is to work up to proper reps. Once you've reached the progression standard with good form you've "served your time".

    Yeah, but did you really reach the progression standard in perfect form? or was it a bit forced? I actually stay on it for 4 weeks - no rush there :)

    I use this table to plan my workouts http://tinyurl.com/6q82gf5 - feel free to copy :)
    Some other useful links in http://www.boards.ie/vbulletin/showpost.php?p=77339983&postcount=53

    PS I recently also started adding some mobility drills from "Super Joints" by Pavel Tsatsouline

    Yeah and from reading the book, if I'm not mistaken, he talks about sticking to it on the lower levels as you're building a solid base and "putting strength in the bank". There's a section where he describes one guy who doesn't do the earlier steps properly (or at all) and finds difficulty in the later steps due to this.

    Either way, I'm in no hurry, im enjoying going through the steps and feeling how its getting easier each time


  • #122
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    Gummy Panda wrote: »
    Can I have a copy please?

    Course you can, on the way mate...


  • #123
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    MrStuffins wrote: »
    Yeah and from reading the book, if I'm not mistaken, he talks about sticking to it on the lower levels as you're building a solid base and "putting strength in the bank". There's a section where he describes one guy who doesn't do the earlier steps properly (or at all) and finds difficulty in the later steps due to this.

    Either way, I'm in no hurry, im enjoying going through the steps and feeling how its getting easier each time

    That's right, and because of that, I'm doing it as per the book. I started Step 3 today. Should have been on it sooner, but there was a lapse of any form of training for about 3 weeks. But, like you said - no hurry. :D


  • #124
    Mellor
    Registered Users, Registered Users 2 Posts: 39,598 ✭✭✭✭Mellor


    meijin wrote: »
    Yeah, but did you really reach the progression standard in perfect form? or was it a bit forced? I actually stay on it for 4 weeks - no rush there :)
    If you got there without good form then you didn't get there.
    I'm not advocating rushing ahead, but if you are physically able to progress you should imo.

    There's definitely a huge benefit to learning to squat properly by going through the steps, especially for beginners. But if you already squat a bit. Then going back to shoulder stand or jackknife squats is like almsot not training.
    MrStuffins wrote: »
    Yeah and from reading the book, if I'm not mistaken, he talks about sticking to it on the lower levels as you're building a solid base and "putting strength in the bank". There's a section where he describes one guy who doesn't do the earlier steps properly (or at all) and finds difficulty in the later steps due to this.

    Either way, I'm in no hurry, im enjoying going through the steps and feeling how its getting easier each time

    I'm wasn't saying it was wrong or anything. Didn't mean to give that impression. Just suggesting that it would be fine to move on it you hit the require numbers. But staying put is fine too, especially if you are not time restricted.


  • #125
    PauloConn
    Registered Users Posts: 910 ✭✭✭PauloConn


    Mellor wrote: »
    There's definitely a huge benefit to learning to squat properly by going through the steps, especially for beginners. But if you already squat a bit. Then going back to shoulder stand or jackknife squats is like almsot not training.

    I've been squatting for a while now and I got help to make sure i always had good form but doing the shoulderstand squats, my arms ache, my knees defo don't touch the forehead (not due to belly i'd think) so was going to skip on to next few squats but might need to stick to it.
    But going to ease through the push and pull ups.
    Also, moving onto straight bridges which look weird. Is this just driving from the hips and straightening the spine? Maybe i'm missing something.
    On the horizontal pulls i couldn't find something in the gym so used the rings at hip height for this. Is that ok, i know the book doesn't say use this grip or that grip and mentions using natural/comfortable grips.... hope this isn't considered cheating :D


  • #126
    Gordon
    Registered Users, Registered Users 2 Posts: 35,524 ✭✭✭✭Gordon


    Guys, I've removed a number of posts on this thread pending Mod review. Please don't use boards as a platform for filesharing potentially copyrighted/pirated ebooks. I'm presuming if it's for sale somewhere, then you shouldn't be pimping free download links, so I'm not too chuffed about this if that's the case. I've asked the Mods to review, so from now on no filesharing, thanks.


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  • #127
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Has anyone achieved much using this e.g. noticeable size or strength?


  • #128
    ferike1
    Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    You definitely make size and strength gains!


  • #129
    meijin
    Registered Users, Registered Users 2 Posts: 1,266 ✭✭✭meijin


    PauloConn wrote: »
    I've been squatting for a while now and I got help to make sure i always had good form but doing the shoulderstand squats, my arms ache, my knees defo don't touch the forehead (not due to belly i'd think) so was going to skip on to next few squats but might need to stick to it.

    yeah, it's great for increasing your flexibility/ROM, unfortunately some days I'm not too happy being upside down...
    Also, moving onto straight bridges which look weird. Is this just driving from the hips and straightening the spine? Maybe i'm missing something.

    more or less... :)
    On the horizontal pulls i couldn't find something in the gym so used the rings at hip height for this. Is that ok, i know the book doesn't say use this grip or that grip and mentions using natural/comfortable grips.... hope this isn't considered cheating :D

    I use rings too, for intermediate step at shoulder height, then going to lower it. I was trying to use a table before, but the edge was cutting into my palms. It's not really grip exercise (there are few in CC2), so it doesn't matter.
    Gummy Panda wrote: »
    Has anyone achieved much using this e.g. noticeable size or strength?

    Given that my weight is not changing at all since months (and I really don't want to stuff myself too much) not very big size change, but definitely muscles are more defined. Strength - hard to measure, but I'm progressing consistently, adding about 10% reps each week, so I guess yes :)


  • #130
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    Gordon wrote: »
    I've asked the Mods to review, so from now on no filesharing, thanks.

    PM received and replied to. Thanks Gordon.
    Gummy Panda wrote: »
    Has anyone achieved much using this e.g. noticeable size or strength?

    Just my own opinion on it - but I've definitely noticed a difference in strength. Just as one example - when I started, I could do maybe 3 pull ups (at a stretch) now I do three sets of 10 no bother.
    meijin wrote: »
    yeah, it's great for increasing your flexibility/ROM, unfortunately some days I'm not too happy being upside down...

    Yep. I had serious difficulty doing lunges (due to an accident years ago where it's hard to bend my knees) but now, I do lunges as part of my sledgehammer training with no bother.
    meijin wrote: »
    but definitely muscles are more defined <snip> so I guess yes :)

    Likewise - I didn't really notice it myself, but the missus passed a comment a couple of weeks ago about how much more defined and bigger my shoulders are, so I guess something is working.


  • #131
    beanobee
    Registered Users Posts: 14 ✭beanobee


    I love body weight exercises. As a Personal Trainer I encourage all my clients to give them a go.


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  • #132
    King of Kings
    Registered Users, Registered Users 2 Posts: 1,695 ✭✭✭King of Kings


    meijin wrote: »


    I use rings too, for intermediate step at shoulder height, then going to lower it. I was trying to use a table before, but the edge was cutting into my palms. It's not really grip exercise (there are few in CC2), so it doesn't matter.

    I used a smith machine set at hip level , as in I climbed uder it and did the pull ups.

    I like it a lot - I mix it with 5/3/1 (as in I use CC as the assistence exercises )and I feel stronger and I can now do things I couldn't before.

    I find bridges for reps hard though , crow stands were pretty hard too - not in the doing of them but attaining progression of a 1 min hold.


  • #133
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    King of Kings wrote: »

    I find bridges for reps hard though , crow stands were pretty hard too - not in the doing of them but attaining progression of a 1 min hold.

    I found the crow stand hard too, but from the balancing aspect, not the strength/ability aspect. I got it in the end though. I find the "half bridge" on Step 3 a bit hard even though it's only 8 reps to start off, but I'm getting it.


  • #134
    MrStuffins
    Registered Users, Registered Users 2 Posts: 19,256 ✭✭✭✭MrStuffins


    God I hate Knee Tucks!!!!


  • #135
    PauloConn
    Registered Users Posts: 910 ✭✭✭PauloConn


    Knee tucks are way harder than the flat knee raises. But its all progress.
    Still fighting my way through Horizontal raises, nearly as low as i can get but doing the 3 sets of 30 is murder.... That last one is such a struggle.
    And don't get me started on the crow stand.


  • #136
    MrStuffins
    Registered Users, Registered Users 2 Posts: 19,256 ✭✭✭✭MrStuffins


    Did my last sets of Step 1 tonight. At this a month and have been at the progression levels for a bit so gonna head onto Step 2!

    Hope it doesn't suck :P


  • #137
    Frank Bullitt
    Registered Users, Registered Users 2 Posts: 11,876 ✭✭✭✭Frank Bullitt


    I should give this a go really, got it ages ago and then never gave it a run.

    I found reading it a bit confusing, I have a fair bit of strength as it is so Im wondering do you need to start right from the beginning if thats the case?

    Has anyone any sample work outs from it?


  • #138
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    Gintonious wrote: »
    I should give this a go really, got it ages ago and then never gave it a run.

    I found reading it a bit confusing, I have a fair bit of strength as it is so Im wondering do you need to start right from the beginning if thats the case?

    I felt similar and started step 1 at the progression level, but have done it by the book since! On Step 3 now, 2nd stage. Except for the bridges I'm finding it ok.


  • #139
    OMARS_COMING_
    Registered Users Posts: 320 ✭✭OMARS_COMING_


    I would be very grateful for a link,if anyone can help!!


  • #140
    Frank Bullitt
    Registered Users, Registered Users 2 Posts: 11,876 ✭✭✭✭Frank Bullitt


    Might just start from the start so, can only help with my weights program.


  • #141
    karlitob
    Registered Users, Registered Users 2 Posts: 2,593 ✭✭✭karlitob


    Please Kill Me wrote: »
    I do the Convict Conditioning twice or three times a week (depending on time) as well as boxing on a Wednesday night, kick-boxing on a Friday night, one 8km run during the week, one 16km cycle during the week and 2 hours weights on a Monday. I started it all in January and I've lost my belly (it wasn't bad anyway) and toned up a good bit, and getting pretty fit too. There's a load you can do mate. How about doing something like that?

    Hey

    Is there any chance of the pdf by pm please?
    Would love to get into this. Need to do something sustainable - hate gyms, love the idea of body weight training


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  • #142
    Rossin
    Registered Users, Registered Users 2 Posts: 698 ✭✭✭Rossin


    google it man its very much available!


  • #143
    karlitob
    Registered Users, Registered Users 2 Posts: 2,593 ✭✭✭karlitob


    Rossin wrote: »
    google it man its very much available!

    Thanks buddy - found it - didnt look hard enough last night. Looks great. There's a few training logs on the forum that should help. Any other advice?


  • #144
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    karlitob wrote: »
    Thanks buddy - found it - didnt look hard enough last night. Looks great. There's a few training logs on the forum that should help. Any other advice?

    Stick with it! I'm on the Progression level on stage 3 about to hit stage 4. It's getting harder now, but so worth it.


  • #145
    Mellor
    Registered Users, Registered Users 2 Posts: 39,598 ✭✭✭✭Mellor


    Was supposed to post this last night but accidentally reported the above post instead ...


    Going on holiday for 3 1/2 weeks on friday. I'll prob have gym on some locations, but I can't count on much
    In a Hotel gym.

    So I'll be doing Convict Conditioning while im away. I'll have to look at the suggested program's again but I'll prob split it into two workouts of 3 exercises. And do each twice a week.


  • #146
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    Mellor wrote: »
    Was supposed to post this last night but accidentally reported the above post instead ...

    Did ya now?? :P

    LOL


  • #147
    Mellor
    Registered Users, Registered Users 2 Posts: 39,598 ✭✭✭✭Mellor


    Yeah thought I was posting reply. I was on my phone and the report button is on the opposite side, where the quote button usually is.
    Came back looking for my reply and it wasn't here. Checked the reported posts and there it was.
    Whoops.


    I've decided to split it as;
    Work-out A
    Pull-ups
    Push-ups
    Bridging

    Workout B
    Handstand Press-up
    Squats
    Leg Raises


  • #148
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    Mellor wrote: »
    Yeah thought I was posting reply. I was on my phone and the report button is on the opposite side, where the quote button usually is.
    Came back looking for my reply and it wasn't here. Checked the reported posts and there it was.
    Whoops.


    I've decided to split it as;
    Work-out A
    Pull-ups
    Push-ups
    Bridging

    Workout B
    Handstand Press-up
    Squats
    Leg Raises

    Nice one. How are ya getting on with the bridging?


  • #149
    Mellor
    Registered Users, Registered Users 2 Posts: 39,598 ✭✭✭✭Mellor


    Haven't actually started yet. Heading off for over 3 weeks. So want to use it as an easy program on the road. Starting at the weekend.

    I do bridging already as part of wresting and BJJ. But for time, not reps.


  • #150
    Please Kill Me
    Closed Accounts Posts: 3,340 ✭✭✭Please Kill Me


    Mellor wrote: »
    I do bridging already as part of wresting and BJJ. But for time, not reps.

    Ah right, nice one. So you'll have the technique right and the ability already there. I have to say, I found it difficult at first, but am up to three sets of 15 now. The only problem I'm having is with the handstand. Can't seem to get up without help, and when I do, can't do it for too long. Any tips?


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  • #151
    Mellor
    Registered Users, Registered Users 2 Posts: 39,598 ✭✭✭✭Mellor


    As in holding the handstand against the wall for time?

    When you are kicking up, stagger your legs and kick them up separately. This helps keep your base stable a little longer to steady yourself. The key part is figuring out how much force to kick with, too little and you fall back down. too much and you bounce off the wall. The goal is to lightly land on the wall.

    I've done them before as part of a HSPU progression on beast skills, I think I was doing 60 seconds. So hoping to work to 2 minutes quick enough. The 20 half HSPUs seams like a massive jump though.


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