Convict Conditioning.

Please Kill Me · 08-08-2012 8:19am

Nice one, good stuff. Yeah I'm pushing up too easy as I'm afraid I'll put two heel marks in the walls!! LOL

As for this:

Mellor wrote: »

The 20 half HSPUs seams like a massive jump though.

Yeah, it's a lot but it's a goal. :cool:

karlitob · 12-08-2012 10:38pm

Hey guys,

Anyone any ideas on how to put together a cheap DIY wall mounted pull up bar and wall mounted dip bar for an exterior wall in my back yard?

I know I could buy one but money's tight so looking for something solid but dirt cheap. Where would I buy the materials - I presume a bracket and some pipe but just need a bit of advice on how to go about it.

Thanks

Mellor · 17-08-2012 2:23am

Was a hectic few days only started this last night. Started with HSPUs, Squats and Leg Raises. Started each On level 1 and moved on if I hit the reps for progression.

HSPUs- did lvl 1 them stopped on level 2. Found ut hard to hold a Crow stand past 20 seconds. It's not a strength issue, as id be able to hold a wall handstand for the required 2 mins, knees just kept slipping. But im stay here until I get to 1 min.

Squats: got all the reps as far as level 5 and stopped. A single set of each. I'll warm up with lvl 5 and try level 6 next

Leg raises. As above. all reps to level 5 and stopped there.

Please Kill Me · 17-08-2012 8:35am

Mellor wrote: »

Was a hectic few days only started this last night. Started with HSPUs, Squats and Leg Raises. Started each On level 1 and moved on if I hit the reps for progression.

HSPUs- did lvl 1 them stopped on level 2. Found ut hard to hold a Crow stand past 20 seconds. It's not a strength issue, as id be able to hold a wall handstand for the required 2 mins, knees just kept slipping. But im stay here until I get to 1 min.

Squats: got all the reps as far as level 5 and stopped. A single set of each. I'll warm up with lvl 5 and try level 6 next

Leg raises. As above. all reps to level 5 and stopped there.

Good man, nice one!! HSPU's I CAN'T do, but I'm gonna keep working on it. Crow stands I actually find easy enough, don't have a problem at all. I'm just about to go on to Level 4 in CC now (maybe next week) so it's all downhill from here!!! LOL

rubadub · 17-08-2012 9:31am

Posted a while ago

rubadub wrote: »

On beastskills they do handstands against the wall the way most people do, that is kicking yourself up so your face is away from the way.

On a gymnastics site, www.gymnasticbodies.com many of them recommend doing it the other way, your face facing the wall. I think it might be better for training balance, not certain of other advantages. This facing the wall sounded weird and is tricky to get into at first, you must walk your way up the wall.

This is also a great exercise
https://www.youtube.com/watch?v=1okSA32sFWs

Here is another which shows how you walk up the wall.
https://www.youtube.com/watch?v=K7DaRCQh0lY

Please Kill Me · 17-08-2012 9:34am

Aw man, that's legend!! Nice one! I'll give that a go tonight. It seems so obvious but I wouldnever have thought to do it that way! Thanks. :cool:

karlitob · 19-08-2012 12:42pm

Horizontal Pulls. Page 24

What equipment are people using to do the horizontal pulls. Nervous about using the kitchen table and dont know anything else where I can let my body underneath?

Thanks

meijin · 19-08-2012 1:44pm

karlitob wrote: »

What equipment are people using to do the horizontal pulls. Nervous about using the kitchen table and dont know anything else where I can let my body underneath?

I tried kitchen table, but the edges were cutting into my hands.
I use this setup now - http://i.imgur.com/reSU0.jpg (gym rings hanging from pull-up bar).

Please Kill Me · 19-08-2012 3:17pm

karlitob wrote: »

Horizontal Pulls. Page 24

What equipment are people using to do the horizontal pulls. Nervous about using the kitchen table and dont know anything else where I can let my body underneath?

Thanks

I just started using the pull-up bar. Tried the table, didn't work.

meijin wrote: »

I tried kitchen table, but the edges were cutting into my hands.
I use this setup now - http://i.imgur.com/reSU0.jpg (gym rings hanging from pull-up bar).

Likewise, tried the kitchen table, but as it's round and the "legs" are in the middle, it just kept tipping over on top of me! LOL That's the same pull-up bar I have, where did you get the rings, I'd use something like that.

karlitob · 19-08-2012 6:29pm

meijin wrote: »

I tried kitchen table, but the edges were cutting into my hands.
I use this setup now - http://i.imgur.com/reSU0.jpg (gym rings hanging from pull-up bar).

Rings!!! Great idea. Thanks. Where did you get them?

Thinking of just getting that pull-up/dip station - could add rings into them.

Starting my programme tomorrow. Kind of excited. I have my month plan done out for level 1 in the PullUps/PushUps/Squats and Leg Raises.

meijin · 19-08-2012 8:15pm

karlitob wrote: »

Rings!!! Great idea. Thanks. Where did you get them?

http://www.d8fitness.com/store/

dkennedy1001 · 20-08-2012 7:14pm

Hi,

Just new on here but I am also doing CC and I am on step 3 of the first four exercises except pullups. In regards pullup bars for horizontal pullups I highly recommend this and the best £8 I have spent even though I have moved from Ireland and got this delivered to me in the UK

http://www.amazon.co.uk/Bodymax-Doorway-Pull-Bar-Chin/dp/B002ZH82HE/ref=tag_stp_s2_edpp_url

It easily holds your weight and when you struggle with HP's at hip height (more than likely you will) you can begin them at sternum height and move the bar down as you get stronger.

Cheers

SteelyDanJalapeno · 21-08-2012 12:22am

meijin wrote: »

http://www.d8fitness.com/store/

Kinda hard to see in the pic, how portable are the rings? I'd be looking at only having them out when i'm using them and I dont want something thats gonna take a few minutes to set up every day

DonegalBonz · 21-08-2012 4:37pm

Can anybody clarify if your meant to complete the highest reps of all 6 x stage 1 exercises before then moving onto stage 2 , or do you move onto the next stage as you complete each individual exercise.

Say for example, I complete 3 x 50 wall-pushups before I complete 120 sec wall headstands, can I then move onto Incline push-up and start on that whilst still working away on the wall headstand?

dkennedy1001 · 21-08-2012 6:03pm

DonegalBonz wrote: »

Can anybody clarify if your meant to complete the highest reps of all 6 x stage 1 exercises before then moving onto stage 2 , or do you move onto the next stage as you complete each individual exercise.

Say for example, I complete 3 x 50 wall-pushups before I complete 120 sec wall headstands, can I then move onto Incline push-up and start on that whilst still working away on the wall headstand?

Yes move on when you hit progression on each individual exercise. It's advised not to do Handstand pushups or bridges till hitting step 7 in the other 4 exercises unless quite strong to begin with

You will find that Pullups will lag behind the other exercises though especially when you come to step two.

Mellor · 21-08-2012 7:28pm

DonegalBonz wrote: »

Can anybody clarify if your meant to complete the highest reps of all 6 x stage 1 exercises before then moving onto stage 2 , or do you move onto the next stage as you complete each individual exercise.

Move on as you hit individual targets. Levels aren't all equal across moves. Full squats are level 5, but would be a lot easier than full handstand push ups or full pull ups, both also lvl 5

Please Kill Me · 21-08-2012 8:17pm

Mellor wrote: »

Move on as you hit individual targets. They aren't all equal access moves. Full squats are level 5, but would be a lot easier than full handstand push ups or full pull ups

What he said. ^^^

karlitob · 21-08-2012 8:25pm

Hi all,

Started my first two sessions this week. Up at 6...ish. Down the stairs - and did the Knee Tucks and Wall PushUps then ShoulderStand Squats and Wall PullUps.

I'm in bits already - can't believe how weak I am but I'm gonna push hard at this. Defo want to succeed at it. Love to hit Level 6 at everything.

My form for the shoulderstand squats is awful - totally underestimated how hard they are.
Found it difficult to find a spot to do the wall pushups - anyone any ideas. I used the handles of a door but don't want to continue to do that.

Thanks all

Please Kill Me · 21-08-2012 8:43pm

karlitob wrote: »

Started my first two sessions this week. Up at 6...ish. Down the stairs - and did the Knee Tucks and Wall PushUps then ShoulderStand Squats and Wall PullUps.

I'm in bits already - can't believe how weak I am but I'm gonna push hard at this. Defo want to succeed at it. Love to hit Level 6 at everything.

Good man. I was the same, but just keep at it. I found a few things difficult at the start but it gets easier. Then you move onto the next level and it gets harder again. LOL

karlitob wrote: »

Found it difficult to find a spot to do the wall pushups - anyone any ideas. I used the handles of a door but don't want to continue to do that.

Not being smart but do you mean vertical pulls? Otherwise I'm sure you have plenty of walls in your home to do it against?

karlitob · 21-08-2012 9:00pm

Please Kill Me wrote: »

Not being smart but do you mean vertical pulls? Otherwise I'm sure you have plenty of walls in your home to do it against?

LOL It's wall-to-wall walls in this place. Yep - vertical pulls. Any suggestions - reckon I gotta get those bars for outside. But I do wanna say that I feel embarrassed if the neighbours saw me but that's just stupid.

Please Kill Me · 21-08-2012 9:58pm

karlitob wrote: »

LOL It's wall-to-wall walls in this place. Yep - vertical pulls. Any suggestions - reckon I gotta get those bars for outside. But I do wanna say that I feel embarrassed if the neighbours saw me but that's just stupid.

Embarrassed? Why, cos you're getting fit? I wouldn't worry about them mate. Sure I have a tractor tyre out the back garden that I beat with a sledgehammer and then flip around the garden. I don't care who's looking or what they think.

As for the vertical pulls, why can't you use the door jambs/frames? That's what I used.

karlitob · 21-08-2012 10:10pm

Please Kill Me wrote: »

Embarrassed? Why, cos you're getting fit? I wouldn't worry about them mate. Sure I have a tractor tyre out the back garden that I beat with a sledgehammer and then flip around the garden. I don't care who's looking or what they think.

As for the vertical pulls, why can't you use the door jambs/frames? That's what I used.

I tried that but had a poor grip and couldnt lean back as far as I wanted to - I'm 6'3". I'll try them again tomorrow.

Thanks for the pep talk

Please Kill Me · 21-08-2012 10:14pm

karlitob wrote: »

I tried that but had a poor grip and couldnt lean back as far as I wanted to - I'm 6'3". I'll try them again tomorrow.

Thanks for the pep talk

Just keep at it mate. I'm 6' 4" and it didn't stop me. Your fingers/hands will adjust and get stronger. How about a brush handle or bar crosways in the doorway? Kinda like a pull up bar, but not so high?

meijin · 21-08-2012 11:22pm

TiltedBrain wrote: »

Kinda hard to see in the pic, how portable are the rings? I'd be looking at only having them out when i'm using them and I dont want something thats gonna take a few minutes to set up every day

I keep rings hanging from the pull-up bar at all times, but it would take less than a minute to remove them. If I need to remove the pull-up bar, I keep them on the parallel handles.
Other than that, it's a bit hard to find a place for rings in regular apartment.

dkennedy1001 · 23-08-2012 9:10am

Hi,

Does anyone have any useful tips on the Horizontal Pullups? Currently on a night I can do 1x18, 2x12 at sternum height (nipple height between you and me) and then I am beat.

I guess I just need to struggle on adding reps each time but I was just wondering did everyone who has progressed eventually do 3x30 at hip height and how long did this take to achieve?

I have never lifted weights of any type before and have skinny arms so that may be my isssue as im beginning from a basic position.

Any feedback or tips would be appreciated

Cheers

leggit · 23-08-2012 9:20am

dkennedy1001 wrote: »

Hi,

Does anyone have any useful tips on the Horizontal Pullups? Currently on a night I can do 1x18, 2x12 at sternum height (nipple height between you and me) and then I am beat.

I guess I just need to struggle on adding reps each time but I was just wondering did everyone who has progressed eventually do 3x30 at hip height and how long did this take to achieve?

I have never lifted weights of any type before and have skinny arms so that may be my isssue as im beginning from a basic position.

Any feedback or tips would be appreciated

Cheers

That's how I do it, I just make sure I add at least 1 more rep onto the sets so I'm progressing each session.

It will take a while to get up to 3x30 so patience and persistence is key

Ant11 · 23-08-2012 10:07am

dkennedy1001 wrote: »

Hi,

Does anyone have any useful tips on the Horizontal Pullups? Currently on a night I can do 1x18, 2x12 at sternum height (nipple height between you and me) and then I am beat.

I guess I just need to struggle on adding reps each time but I was just wondering did everyone who has progressed eventually do 3x30 at hip height and how long did this take to achieve?

I have never lifted weights of any type before and have skinny arms so that may be my isssue as im beginning from a basic position.

Any feedback or tips would be appreciated

Cheers

http://whitecollarwarrior.wordpress.com/2012/08/16/greasing-the-groove/

This is some good advice for exercises you find difficult to do and will help you improve.

dkennedy1001 · 23-08-2012 10:51am

Thanks leggit and Ant11, sound advice from you.

The GTG link is quite interesting. I don’t have much opportunity to do horizontal pull-ups in my office but I might try to do a few reps in the evenings and on a Saturday or Sunday throughout the day to see how I get on with getting my body used to the movement.

I found more GTG discussion here:

http://www.leanandmuscular.org/greasing-the-groove.php

http://www.rosstraining.com/forum/viewtopic.php?f=1&t=45827

Thanks for the tips

MHalberstram · 28-08-2012 6:56pm

Picked up Convict Conditioning at the weekend. I have never had any exercise routine before some of it went over my head to be honest. I'm a bit confused about what my weekly routine should be starting off, including warm-up sets.

I'm starting with the New Blood routine as he recommends.

It goes as follows:

Monday Pushups 2-3 work sets
Leg Raises 2-3 work sets

Tues Off

Wed Off

Thurs Off

Friday Pullups 2-3 work sets
Squats 2-3 work sets

Sat & Sun Off

Now to me that doesn't look like it is sufficient at all but I'm willing to do it if that is what he recommends

I'm just curious as to how many reps per set for work sets and how many sets & reps I should be doing to warm up

He recommends 3 sets of 10 reps starting, which I managed easily. I also did 20 reps for 1 set and then 15 reps for 1 set in each exercise to warm up. I took my time and I had the Monday workout done in under 30min without breaking a sweat.

Am I doing it wrong? Should I up the intensity already and if so what is the best way to do that?

I'm a total noob to all this

meijin · 28-08-2012 11:11pm

MHalberstram wrote: »

Picked up Convict Conditioning at the weekend.

Welcome

I'm just curious as to how many reps per set for work sets and how many sets & reps I should be doing to warm up

He recommends 3 sets of 10 reps starting, which I managed easily. I also did 20 reps for 1 set and then 15 reps for 1 set in each exercise to warm up. I took my time and I had the Monday workout done in under 30min without breaking a sweat.

Am I doing it wrong? Should I up the intensity already and if so what is the best way to do that?

If you're just on step 1, do some jog and arm circles for warm-up. For next steps I usually do 1 set of half of progression reps for warm-up from previous 2-3 steps.

If you can do 3x10 easily that's great, just add 5-10 reps to each set next week. When it gets challenging, just aim to add 1-2 reps each week (that's what I do). Don't worry it's easy now, it will get harder

Convict Conditioning.

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