My progress through Convict Conditioning

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

Gripwork is a bit redundant, it really doesn't need to be worked separately. You're working your grip whenever you do pull-ups, and if you mix CC with weights like I do, you also work your grip during the deadlift and the benchpress.

The flag was pretty cool though.

Same with the calf exercises, if you're doing your squats properly that's going to work your whole leg.

Finger exercises are linked to grip anyway, and finger-tip push-ups are hardly revolutionary.

Anyway, I loved the 1st book but thought that the second book was a complete waste of money unfortunately

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

There is a third one coming.Did you try them twists? And the neck stuff.I think for a purely CC guy like me they are helpful.

[camaro Senior Member Member of the month June 2013 Find all posts View Profile Close camaro]

L sits are more of a stretch and hold kinda thing.Try the V raises.

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

Squats

Warm up set 1 : 20 close squats
Warm up set 2 : 20 close squats
Work set 1 : 10 box squats + 12 pistols
Work set 2 : 12 pistols + 10 close squats
Work set 3 : 12 pistols
Work set 4 : 12 pistols

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

Toad when doing the close squat I don't know if we should be able to go all the way down for i can't. Also I am feeling it in my abs when doing it so I think I may be doing it wrong ?

Any close squat tips ?

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

Toad when doing the close squat I don't know if we should be able to go all the way down for i can't. Also I am feeling it in my abs when doing it so I think I may be doing it wrong ?

Any close squat tips ?

Yes you can go all the way down, as I do. This will be hard for me to describe and it would be better to demonstrate in person. I'll do the best I can here.
Put your hands on your hips. That is, to the left and the right of your groin. You want to activate these muscles here. When you squat down, lean back on your heels and your legs will pull your body in tight to keep you upright. Those muscles are going to be worked hard.
If doing the close squat like this is not possible for you now, go back to the full squat. Do one. Then bring your legs in a little closer together. Do another. Progress further inwardly until you find your sticking point and work on that and progress further in.

You should be able to do the close squat as perfectly as you do the full squat.

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

Should you be feeling the exercise in your abs ?

I did it but my ass stops a little bit above my knee.I fall if I go further down. I can only go down with support, but it kinda ends up like a squat to triceps dip to squat. So I think I should do the full squat and slowly bring my legs together.

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

Squats are a compound exercise, and do utilise the core. You have to engage your core in order to maintain the arch in your lower back.

I'd personally use a sweeping brush, mop, or broomstick, in order to mimic a barbell so that you can concentrate on the correct squatting technique. Using a bar will help you keep your chest up and arch your lower back.

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

Should you be feeling the exercise in your abs ?

I did it but my ass stops a little bit above my knee.I fall if I go further down. I can only go down with support, but it kinda ends up like a squat to triceps dip to squat. So I think I should do the full squat and slowly bring my legs together.

You should be feeling the squat in lots of different places. Like pad said, it's a compound exercise, working most of your body. Remember to keep your hands out in front of you, or even use a counter weight if you are really out of shape.

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

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

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

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.

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

Pull ups and Handstands

Pull ups
Warm up set 1 : 9 uneven pull ups
Warm up set 2 : 9 uneven pull ups
Work set 1 : 2 second 1 armed hold + 5 uneven pull ups
Work set 2 : 4 second 1 armed hold + 5 uneven pull ups
Work set 3 : 4 second 1 armed hold + 5 uneven pull ups
Work set 4 : 7 second 1 armed hold + 5 uneven pull ups
Work set 5 : 7 second 1 armed hold + 5 uneven pull ups

Handstands
Warm up set 1 : 1 minute crow stand
Warm up set 2 : 1 minute crow stand
Work set 1 : 1 minute wall handstand
Work set 2 : 1 minute wall handstand
Work set 3 : 1 minute wall handstand
Work set 4 : 1 minute wall handstand
Work set 5 : 1 minute wall handstand

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

Why do you usually do 4-5 sets for your exercises ?

It seems to me that your are ready for progression to the next level.

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

Why do you usually do 4-5 sets for your exercises ?

It seems to me that your are ready for progression to the next level.

When I do my exercises, I do them inbetween other things that I do throughout my day. I may be cleaning my apartment, reading a book, watching a movie, and then I'll pause whatever I'm doing to do a set. Doing my 4-5 sets of exercises usually takes me 2-3 hours... which is a long time (Pavel says that a great way to build strength is to have long rest periods in between sets)
After 3 hours of working out, I typically have to leave the apartment to do something, like go to work, see a friend or girl. or go to bed. It started off being a time thing but now it's just a standard for me.

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).

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

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 ?