My progress through Convict Conditioning

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

1 hour cardio!

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Squats and Leg raises + Ab work

1 hour cardio

Squats
Warm up set 1 : 20 close squats
Work set 1 : 15 pistols
Work set 2 : 15 pistols
Work set 3 : 15 pistols

Leg raises + Ab Work
Warm up set 1 : 10 russian ballet leg thrusts + 20 leg raises
Warm up set 2 : 10 russian ballet leg thrusts + 20 leg raises
Work set 1 : 15 hanging frog raises
Work set 2 : 13 hanging frog raises
Work set 3 : 12 hanging frog raises

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Push ups and Pull ups

Pushups
Warm up set 1 : 20 uneven pushups
Warm up set 2 : 20 uneven pushups
Work set 1 : 15 half 1 handed pushups + 10 close grips
Work set 2 : 15 half 1 handed pushups + 10 close grips
Work set 3 : 15 half 1 handed pushups + 10 close grips


Pull ups
Warm up set 1 : 9 uneven pull ups
Warm up set 2 : 9 uneven pull ups
Work set 1 : 10 second 1 armed holds + 5 uneven pull ups
Work set 2 : 5 1 armed negatives (Basically me just dropping) + 7 close grips

My back and my ribs are still incredibly sore. I can't move without feeling the pain. The first pull up is pretty painful, then it goes away. I cut them short today because of that.
I can feel those pushups affecting my elbows. I've never given any consideration to them before, but my elbow strength was pretty weak!

[Jm123 Senior Member Find all posts View Profile Close Jm123]

My back and my ribs are still incredibly sore. I can't move without feeling the pain. The first pull up is pretty painful, then it goes away. I cut them short today because of that.
I can feel those pushups affecting my elbows. I've never given any consideration to them before, but my elbow strength was pretty weak!

Toad just hang in there, either push through the pain or preferably drop back a level and spend some time normalizing. There is no shame in backing off to prevent an injury, and damn you are doing some hard exercises. A week or two of reduced progress is a hell of a lot better than a month or two rehabbing an injury. Remember it is not the destination, but the journey that makes life interesting.

Even though I am not up to your level (maybe this time next year), I have been noticing my elbows on the wall pushups. I can probably do 20-30 standard (not 2-1-2) pushups without a problem, but I decided to take it easy and start from the beginning. I am glad I did, as my ligaments/tendons are not up to snuff, and I am noticing it at the midpoint in the pushup because of the 2-1-2. My elbow creaks and slightly locks up, but it has not slowed me down.

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Handstands and Pull ups

Handstands
Warm up set 1 : 1 minute crowstand
Warm up set 2 : 1 minute crowstand
Work set 1 : 30 seconds unsupported headstand
Work set 2 : 1:11 minutes wall handstand
Work set 3 : 1:14 minutes wall handstand
Work set 4 : 40 seconds unsupported headstand
Work set 5 : 1:12 minutes wall handstand
Work set 6 : 31 seconds unsupported headstand
Work set 7 : 1:05 minutes wall handstand
Work set 8 : 1:00 minute wall handstand
Work set 9 : 1:02 minutes wall handstand

IM SO WEAK
Went to work and now I"m continuing

Handstands
Work set 1 : 40 seconds unsupported headstand
Work set 2 : 1:10 minutes wall handstand
Work set 3 : 47 seconds unsupported headstand
Work set 4 : 50 seconds unsupported headstand
Work set 5 : 1:03 minutes wall handstand

Pull ups
Warm up set 1 : 9 uneven pull ups
Warm up set 2 : 9 uneven pull ups
Work set 1 : 5 1-armed negatives + 3 uneven

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Bridges and Squats

Bridges
Warm up set 1 : 30 angled bridges
Warm up set 2 : 30 angled bridges
Work set 1 : 10 head bridges
Work set 2 : 25 head bridges
Work set 3 : 25 head bridges
Work set 4 : 25 head bridges

Squats
Warm up set 1 : 10 full squats 10 close squats
Warm up set 2 : 20 close squats
Work set 1 : 16 pistols
Work set 2 : 16 pistols
Work set 3 : 16 pistols
Work set 4 : 16 pistols

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Pushups and Handstands

Pushups
Warm up set 1 : 20 uneven pushups
Warm up set 2 : 20 uneven pushups
Work set 1 : 16 1 armed half pushups + 10 close grips
Work set 2 : 16 1 armed half pushups + 10 close grips
Work set 3 : 16 1 armed half pushups
Work set 4 :

Handstands
Warm up set 1 : 1 minute crow stand
Warm up set 2 : 1 minute crow stand
Work set 1 : 1:13 minutes wall handstand
Work set 2 : 30 seconds unsupported headstand
Work set 3 : 1:16 minutes wall handstand
Work set 4 : 50 seconds minute wall handstand
Work set 5 : 20 seconds unsupported headstand

[Realman Senior Member Find all posts View Profile Close Realman]

you stop exercising too ?

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

I'm still doing that. I'm just not writing about it. I can do 1 full 1-armed push up now. just one. Then I crash. This stuff is a serious workout.

[Realman Senior Member Find all posts View Profile Close Realman]

well done, can you do full 1 leg squat ?

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not without support. camaro has almost mastered the bridge!

[Realman Senior Member Find all posts View Profile Close Realman]

I going to stop squatting for I have enough muscles on my ass. Other than sprinting, what can i do to build leg strength without making my ass bigger ? I am mostly going for strength now,that's why i switch to body-weight. I prefer strength over size now for I size will limit my range of motion. So what parameters should I use to build mostly strength and not size ?

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

What's limiting your range of motion is how often you move your body in the range you want it to go, not the size of your muscles. Bigger muscles do not necessarily mean less flexibility. As you go through your daily life, whether active or sedentary, you train your muscles to do specific functions. If you never train your muscles to utilize the full range of their associated joint, then you will have a decreased range of motion there.
Remember: it's the joint that allows for wider ranges of motion. The muscles tense up and prevent movement as a safety precaution.

Squats are a powerful exercise to build strength. I recommend you keep doing them, just make them harder. Here's a method of training that can help you build functional strength, rather than size:

You're going to want to minimize fatigue. There are several factors that play into what makes a strong person. Two of them are: Big muscles (able to generate more force) and more motor units connecting the nervous system to those muscles (increases contraction and tension force). A person may have big muscles, but if he cannot generate tension in them, it's useless bulk.
To optimize the neuro-muscular connection, you'll want to minimize fatigue and up the level of weight. So do the following:

-limit the reps to five and fewer;
-increase the rest intervals between sets t a duration of three to five minutes;
-limit the number of sets to two;
-pause and relax between reps;
-do not practice a lift more than five times per week;

How do you do this with bodyweight training? There are various methods. Can you do the one legged squat perfectly?

[Realman Senior Member Find all posts View Profile Close Realman]

I can't do a one legged squat. I was doing the close squat,but started having knee pain from basketball. So now I am doing mostly stretches for my legs. When It feels okay I will start doing some strength work. The thing is I want to build my nervous system more than my muscles. Having muscles for looks it not want I want. What i want is function strength that why I was doing the body weight exercises. I probably need to supplement it will weight training with a focus on strength as you say and use those parameters. I want to be a strong and flexible as possible. i want to be an all round individual with my body. That is why muscle doesn't really matter to me. What I want is to basically be like a ninja .

The only real reason for me to want muscle is so that i can could raise my metabolism to a level where I could eat as much as I want without gaining fat. Which would be impossible.For the size I would have to be for that to happen would make me look disgusting imo.

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Hahaha. I'm working on my flexibility too. I'm going flexibility training in between my regular movements. I want to be able to do the splits.