My progress through Convict Conditioning

[Padawan787 Moderator ReservePEGym Hero Find all posts View Profile Close Padawan787]

I am guessing I should be holding the stick above my head ?

The bar goes on the back of your shoulders, as if you were doing a proper squat with weights.

Like this: http://devenezunheros.fr/wp-content/...omen-squat.jpg

EDIT: But, like Toad says, the bar isn't needed per se, it's just a tool to emphasise better technique.

You don't have to. I don't know why pad is recommending a bar. Holding your hands out in front of you acts as a counter balance. When you squat down, you want to be on your heels, so you have a lot of weight pulling you backwards, which is why you feel as though you're going to fall. Holding a stick behind your head will not help with this.

The bar (mop, broomstick etc.) isn't for a counter-weight, it's to emphasize correct squatting technique, and isn't held above your head.

The bar flares out your arms, which extends your chest, which makes it easier to hold it up when you squat down.

Watch squat weightlifting videos for the proper technique, which also applies to bodyweight squats.

Keeping your head up, chest out and up, lower back arched, and weight on your heels + outside of your feet are essential.

Watch "so you think you can squat" on youtube, great series of videos

EliteFTS.com So You Think You Can Squat Part 1 - YouTube (part 1)

[Padawan787 Moderator ReservePEGym Hero Find all posts View Profile Close Padawan787]

Progression to the next level of what? I can't do a 1 armed half pull up yet (so I'm just holding the fixed position) and the progression standard for the wall handstand is 2 minutes (I'm going to advance in slow increments rather than flip flop as I did).

Have you tried assisted one arm pull-ups with a towel?

To build up strength and move onto the next level more quickly you should do negative one armed pull-ups

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

Are these sets until failure or close to failure ?

Do you add more reps each workout, even 1 rep just to make sure that you are doing more ?

Do you try to beat your last workout result ?

1. No, never.

2. Yes, I try to.

3. I'm not sure what you mean by this

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

Have you tried assisted one arm pull-ups with a towel?

To build up strength and move onto the next level more quickly you should do negative one armed pull-ups

I'm simply following the progressions illustrated in convict conditioning.
Negative one armed pull ups? lol That's sort of what happens whether I want it to or not. I'll start at the top of the bar with both hands, let go with one, and my muscles are too weak to hold me up so I drop down until my arm is at a 90 degree angle. I hold that position for as long as I can.

It's a tough one! I feel it all throughout my back, shoulder, elbow, abs and arms.

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

The bar goes on the back of your shoulders, as if you were doing a proper squat with weights.

Like this: http://devenezunheros.fr/wp-content/...omen-squat.jpg

EDIT: But, like Toad says, the bar isn't needed per se, it's just a tool to emphasise better technique.



The bar (mop, broomstick etc.) isn't for a counter-weight, it's to emphasize correct squatting technique, and isn't held above your head.

The bar flares out your arms, which extends your chest, which makes it easier to hold it up when you squat down.

Watch squat weightlifting videos for the proper technique, which also applies to bodyweight squats.

Keeping your head up, chest out and up, lower back arched, and weight on your heels + outside of your feet are essential.

Watch "so you think you can squat" on youtube, great series of videos

EliteFTS.com So You Think You Can Squat Part 1 - YouTube (part 1)

Okay I just watched that series... Great stuff! If you translate that all to bodyweight training, you will absolutely strengthen your whole body. Good link, Pad.

Realman, you can try to use a bar for your close squats but I don't see how it would serve you well. Do what feels optimal for you. Just remember what I said about which muscles you're trying to activate.
The one difference between squatting with a weighted bar and bodyweight squats is that a weight will act as a balance for you. You don't have to be an expert squatter to get the benefits of a weight being used to stabilize you. That will take the pressure away from the hip area I pointed out to you before. When you do a bodyweight squat, it's your own strength keeping you upright.

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

Pushups and Leg raises

Pushups
Warm up set 1 : 20 uneven pushups
Warm up set 2 : 20 uneven pushups
Work set 1 : 6 half 1-armed pushups + 10 close grips
Work set 2 : 9 half 1-armed pushups + 10 close grips
Work set 3 : 10 half 1-armed pushups + 10 close grips
Work set 4 : 11 half 1-armed pushups + 10 close grips

Leg raises
Warm up set 1 : 20 leg raises
Warm up set 2 : 20 leg raises
Work set 1 : 10 hanging frog raises
Work set 2 : 10 hanging frog raises
Work set 3 : 7 hanging frog raises
Work set 4 : 9 hanging frog raises

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

Handstands

Warm up set 1 : 1 minute crow stand
Warm up set 2 : 1 minute crow stand
Work set 1 : 1:06 minutes wall handstand
Work set 2 : 1:10 minutes wall handstand
Work set 3 : 1:10 minutes wall handstand
Work set 4 : 1:10 minutes wall handstand
Work set 5 : 1:10 minutes wall handstand
Work set 6 : 1:10 minutes wall handstand
Work set 7 : 1:04 minutes wall handstand

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

So Toad, would you recommend this program?

(My Background)
I am considering military in another year or two, and need to start a PE program to lose a little weight and pass the apft. Do you think it builds a strong total body (core) fitness level?

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

oh fuck yea. A lot of these movements are what you'll do in basic. If you can master them now you'll be that much farther ahead in your career.
That being said, i don't recommend you do it exactly how I do it. Exercise is my drug. It's what gets me high. Some people smoke pot, some people play guitar ... I work hard. I do recommend you download the convict conditioning book and follow his advice if you're a beginner.

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

Thanks Toadstool, sorry about sidetracking the thread. I will try not to say to much after this post. I went ahead and found the book and read most of it last night and today. I like the sounds of it, and will be starting a modified solitary confinement routine tonight, but from ground zero. I am going to start a log like yours, as well, hope you don't mind. I was wondering if you had looked over Convict Conditioning 2? I found that as well, and he covers all of the extra exercises for the solitary confinement routine in it. Personally, I don't know whether to believe the backstory, however, if it is true I can't imagine he started any new fish lower than the solitary routine. Anyway thanks again, I have been struggling with locating a good routine I could believe in, and this one hits all of the major points I was looking for.

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

Thanks Toadstool, sorry about sidetracking the thread. I will try not to say to much after this post. I went ahead and found the book and read most of it last night and today. I like the sounds of it, and will be starting a modified solitary confinement routine tonight, but from ground zero. I am going to start a log like yours, as well, hope you don't mind. I was wondering if you had looked over Convict Conditioning 2? I found that as well, and he covers all of the extra exercises for the solitary confinement routine in it. Personally, I don't know whether to believe the backstory, however, if it is true I can't imagine he started any new fish lower than the solitary routine. Anyway thanks again, I have been struggling with locating a good routine I could believe in, and this one hits all of the major points I was looking for.

Paul coach Wade is a fictional character believed to actually be Pavel Tsatsouline. You can read a disclaimer at the front of the book saying that CC is a work of fiction. That does no change the effectiveness of truth behind the workouts, however.
Feel free to message me here or through PM. people side track my log all the time so I got used to it lol

I have yet to read CC2. I'm sure the exercises there are great as well.

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

Pushups

Warm up set : 20 uneven pushups
Work set 1 : 9 half 1-armed pushups
Work set 2 : 10 half 1-armed pushups + 10 close grips
Work set 3 : 12 half 1-armed pushups + 10 close grips
Work set 4 : 12 half 1-armed pushups + 10 close grips
Work set 5 : 12 half 1-armed pushups + 10 close grips

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

Squats and leg raises

Squats
Warm up set 1 : 20 squats
Warm up set 2 : 20 close squats
Work set 1 : 14 1 legged squats
Work set 2 : 14 1 legged squats
(3 hours of work)
Warm up : 10 close squats + 2 pistols
Work set 3 : 14 pistols
Work set 4 : 14 pistols
Work set 5 :

Leg raises
Warm up set 1 : 20 leg raises + 10 russian ballet leg thrusts
Warm up set 2 : 20 leg raises
Work set 1 : 12 hanging frog raises
Work set 2 : 13 hanging frog raises
(3 hours of work)
Warm up : 10 russian ballet leg thrusts + 20 leg raises
Work set 3 : 15 hanging frog raises
Work set 4 : 12 hanging frog raises
Work set 5 :

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

Bridges and Handstands

Bridges
Warm up set 1 : 40 straight bridges
Work set 1 : 30 angled bridges
Work set 2 : 30 angled bridges
Work set 3 : 30 angled bridges
Work set 4 : 30 angled bridges

Handstands
Warm up set 1 : 1 minute crow stand
Warm up set 2 : 1 minute crow stand
Work set 1 : 1:20 minutes wall handstand
Work set 2 : 1:20 minutes wall handstand
Work set 3 : 1:16 minutes wall handstand
Work set 4 : 1:20 minutes wall handstand

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

Pushups and Pull ups

Pushups
Warm up set 1 : 20 uneven pushups
Work set 1 : 13 half 1 armed pushups + 10 close grips
Work set 2 : 13 half 1 armed pushups + 10 close grips
Work set 3 : 13 half 1 armed pushups + 10 close grips
Work set 4 : 13 half 1 armed 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 : 5 seconds 1 armed hold
Work set 2 : 8 seconds 1 armed hold + 7 close grips
Work set 3 : 10 seconds 1 armed hold + 7 close grips

Holy god are my intercostals sore. I've never felt this before... the muscles under my pecs and all through my ribs are soooorrrrrrrreee