My progress through Convict Conditioning

[eow. Member of the Month April 2013 Find all posts View Profile Close eow.]

Convict Conditioning isn't about being a convict or glorifying it.

Lol I know :P just thought it was funny

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

Squats and Leg Raises & ab work

Squats
Warm up set 1 : 20 close squats
Warm up set 2 : 20 close squats
Work set 1 : 7 uneven squats (about 1/2-3/4 of the way down)
Work set 2 : 7 uneven squats (using a weighted ball to get all the way down)
Work set 3 : 7 uneven squats
Work set 4 : 7 uneven squats
Work set 5 : 6 uneven squats
Work set 6 : 8 uneven squats


Leg raises & ab work
Warm up set 1 : 10 russian ballet leg thrusts + 10 straight legged sit ups + 30 flat knee raises
Warm up set 2 : 10 russian ballet leg thrusts + 10 straight legged sit ups + 30 flat knee raises
Work set 1 : 30 flat bent leg raises
Work set 2 : 30 flat bent leg raises
Work set 3 : 30 flat bent leg raises (mastered!)
Work set 4 : 10 straight legged sit ups + 10 swiss ball crunches (Pavel style)

[Dick Whammy Retired Moderator Member of the month Jan 2014PEGym Hero Find all posts View Profile Close Dick Whammy]

My apologies if someone mentioned this previously,, I didn't see it.
When I started working out for strength I found this site-it's called strong lifts 5 x 5. I wanted to put the link which is stronglifts.com but for some reason it wouldn't open up on my computer. I'm sure most of you guys are on Facebook so here is the Facebook link:
https://www.facebook.com/stronglifts
doing this program back in 2011, along with walking, I can't run anymore due to a leg injury, I lost 60 pounds and built humongous strength. I was stronger in 2011 from doing this than I've ever been in my entire life. The entire program is only comprised of several exercises, but sets and reps and weight is pretty important.

Don't judge anything by what I'm telling you here, but do yourself a favor and check it out. If it strength you want, this method will give it to you.

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

Dick Whammy, the page you sent me is invalid. I will google it right now

EDIT: I just found a bunch of info on it. Seems to be free! Best price ever. If not I'm sure i can just torrent what isn't free
Thanks man! Appreciate it.

[Dick Whammy Retired Moderator Member of the month Jan 2014PEGym Hero Find all posts View Profile Close Dick Whammy]

Dick Whammy, the page you sent me is invalid. I will google it right now

EDIT: I just found a bunch of info on it. Seems to be free! Best price ever. If not I'm sure i can just torrent what isn't free
Thanks man! Appreciate it.

You are welcome Toadstool. Like I said, I swear by it,,,,and I was in TERRIBLE shape when I started. Well, I'm in crappy shape now,,,,after my move in August, I stopped working out and got SUPER stressed,,,,gained 40lbs back and feel like crap. But I know that when I start this up again, I'll be back where I was. By the way, I had all my own equip. too. Smith machine, olympic weights and bench. Hey, this is a good tip I'm gonna give you......Go to Walmart and get a small (about 36") trampoline. Use it to bounce and warmup,,,,it's great for the lymph system as well as everything else. Good Luck!

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

A trampoline is a great cardio device. It's low-impact for the joints and you burn huge calories. Hm. Maybe I can learn how to do flips on it

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

Cardio and pull ups today.

i did 30 minutes of running with a 20 pound vest on.

Pull ups
Warm up set 1 : 10 close-grip pull ups
Warm up set 2 : 7 close-grip pull ups
Work set 1 : 2 uneven pull ups (both sides)
Work set 2 : 1 uneven pull ups (both sides)
I did this final work set maybe 4 or 5 more times. I'm really weak in this area, especially my left arm. I keep swinging and lack the stability. My left wrist hurts something fierce if I do it for 4 or more reps, so I'm keeping it small until I build strength.

Hey Toad, how are the pull ups going now? Still swinging? This could not so much be an issue of strength but rather use of improper form.

Try this next time: While in deadhang, raise your legs to maybe a 15° angle, just slightly. Also, make sure the knees are locked out and straight, as the toes. Keep the legs in this position throughout the entire set. This will reduce the swinging to 0. Keep the core tight and do the full range of motion on the pull ups. You will feel a strong burn in your core by doing pull ups like this. Hope this helps!

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

Pull ups and Handstands

Pull ups
Warm up set 1 : 10 close grips
Warm up set 2 : 10 close grips
Work set 1 : 3 uneven pull ups
Work set 2 : 1 uneven pull up
Work set 3 : 10 quick close grip pull ups
Work set 4 : 3 super slow + 7 quick close grip pull ups
Work set 5 : 2 fast uneven pull ups
Work set 6 and beyond : 1 very slow uneven pull up

Handstands
Warm up set 1 : 2 mins wall headstand
Warm up set 2 : 2 mins wall headstand
Work set 1 :
Work set 2 :

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

Push ups and Handstands

Push ups
Warm up set 1 : 20 close grips
Warm up set 2 : 20 close grips
Work set 1 : 12 uneven pushups
Work set 2 : 12 uneven pushups
Work set 3 : 12 uneven pushups
Work set 4 : 12 uneven pushups
work set 5 : 12 uneven pushups


Handstands
Warm up set 1 : 2 minute wall headstand
Warm up set 2 : 2 minute wall headstand
Work set 1 : 23 secs crow stand
work set 2 : 1 minute crow stand
Work set 3 : 44 seconds crow stand
Work set 4 : 48 seconds crow stand
Work set 5 : 42 seconds crow stand
Work set 6 : 1 minute crow stand

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

Squats and Bridges

Squats
Warm up set 1 : 20 close squats
Warm up set 2 : 20 close squats
Work set 1 : 7 uneven squats w/ weighted ball, 2 without
Work set 2 : 7 uneven squats w/ weighted ball, 3 without
Work set 3 : 7 uneven squats w/ weighted ball +


Bridges
Warm up set 1 : 50 short bridges
Warm up set 2 : 40 short bridges
Work set 1 : 28 straight bridges + 10 1-legged table tops
Work set 2 : 40 straight bridges

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

Pull ups

warm up set 1 : 10 close grip pull ups
warm up set 2 : 10 close grip pull ups
Work sets 1-10 : 2 uneven pull ups
+ 2 sets of 10&5 close grip pull ups

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

Push Ups

Warm up set 1 : 20 close grip push ups
Warm up set 2 : 20 close grip push ups
Work set 1-5 : 13 uneven push ups

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

Handstands and leg raises+ab work

Handstands
Warm up set 1 : 2 minute wall headstand
Warm up set 2 : 2 minute wall headstand
Work set 1 : 1 minute Crow Stand
Work set 2 : 1 minute Crow Stand
Work set 3 : 1 minute Crow Stand
Work set 4 : 1 minute Crow Stand

Leg raises+ab work
Warm up set 1 : 10 russian ballet leg thrusts + 30 flat bent leg raises
Warm up set 2 : 10 russian ballet leg thrusts + 30 flat bent leg raises
Work set 1 : 20 Flat frog raises
Work set 2 : 20 Flat frog raises
Work set 3 : 20 Flat frog raises

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

Squats and Bridges

Squats
Warm up set 1 : 20 close squats
Warm up set 2 : 20 close squats
Work set 1 : 8 uneven squats w/ weighted ball
Work set 2 : 8 uneven squats
Work set 3 : 5 uneven squats no ball

Bridges
Warm up set 1 : 50 short bridges
Warm up set 2 : 40 short bridges
Work set 1 : 40 straight bridges
Work set 2 : 40 straight bridges
Work set 3 : 40 straight bridges (Mastered!)

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

What routine are you using (i.e which progressions in which days)?

Handstands and leg raises+ab work

Handstands
Warm up set 1 : 2 minute wall headstand
Warm up set 2 : 2 minute wall headstand
Work set 1 : 1 minute Crow Stand
Work set 2 : 1 minute Crow Stand
Work set 3 : 1 minute Crow Stand
Work set 4 : 1 minute Crow Stand

Looks like your progressing into wall handstands! One piece of advice: forget the 2 min progression standard. Being able to do 3 sets of 1 min is more than enough. 2 min is ridiculous, it'll take forever and the difference between it and 1 min holds is minimal (it's all endurance after all, not very relevent for your success in the next steps). I hit 3 x 1 min, then progressed to the next step. No problems whatsoever.