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Thread: My progress through Convict Conditioning

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  1. 03-06-2013 #1
    Toadstool
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    I've been looking to save money so I cut out going to the gym.
    I did the whole bodybuilding thing. It was okay for awhile. Made my body look real nice and pretty, but hey - I wasn't any stronger. I couldn't lift things any better or wrestle around any better. Sure, I was more fit, but my body lacked strength.

    So I found this convict conditioning book and have been doing it for the past couple of months. I'm going to plot my progress here (why not, eh?) each time I work out. I workout almost every day, unless work calls me, in, so you'll be seeing this thread updated a lot.

    Today I'm doing squats and bridges.
    Squats
    Warm up set 1 : 30 full squats
    Warm up set 2 : 20 full squats
    Work set 1 : 20 close squats (using a weighted ball to help me get all the way down)
    Work set 2 : 20 close squats (with the weighted ball)
    I'm going to be repeating this work set throughout the day until I can perform the ass-to-grass movement without the ball. What I do is I descend with the ball, release the ball and try to hold the position for as long as I can.

    Bridges
    Warm up set 1 : 50 short bridges
    Warm up set 2 : 40 short bridges
    Straight bridges : I'm having some serious difficulties with this. I'm doing an in-between set to get my body strong enough to perform this properly, so I'm doing the exercises detailed in this video: Convict Conditioning- Step 2- Straight Bridges - YouTube
    Work set 1 : 10 table tops
    Work set 2 : 10 table tops
    I'm very weak with this work set. I'm going to repeating them until I can do 20 of them. I'll just keep repeating throughout the day.
    Last edited by Toadstool; 03-13-2013 at 06:03 PM.
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    "Know the rules well, so that you may properly break them" - The Dalai Lama
    Do not criticize the seed for not yet being a tree.
    Character is destiny - Sigmund Freud
    As long as I have breath in my lungs, I will make this happen
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  2. 03-07-2013 #2
    Toadstool
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    I have a cold. I caught some virus somewhere so maybe I'll try to muster up the energy to sweat it out by skipping rope if I have time.

    Otherwise, I'll be doing abs and pushups today.
    I've been readng Pavel Tsatsouline's book Bullet Proof Abs and he explains the proper way to do a situp or crunch. He also describes how to relieve the pressure on the lower back's psoas muscle group while doing the leg raises and it's shown me that I'm not as strong in my abdominals as I originally thought. I had been doing the hanging leg raise (master step) but I've went down to the flat frog raises, which is step four. I'm going to redo all of these steps, but keeping my lower back straight and firmly pressed against the floor to better isolate my waste muscles.

    Abs
    Warm up set 1 : 35 Flat Knee Raises
    8 Russian Ballet Leg Raises
    Warm up set 2 : 30 Flat knee raises
    8 Russian Ballet Leg Raises
    Work set 1 : 15 Flat Bent Leg Raises
    20 Janda situps
    8 Russian Ballet Leg Raises
    Work set 2 : 15 Flat Bent Leg Raises
    20 Janda situps
    8 Russian Ballet Leg Raises

    Pushups
    Warm up set : 20 full pushups
    Warm up set 2 : 17 full pushups
    Work set 1 : 10 uneven pushups
    Work set 2 : 10 uneven pushups
    Last edited by Toadstool; 03-15-2013 at 03:05 PM.
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    "Know the rules well, so that you may properly break them" - The Dalai Lama
    Do not criticize the seed for not yet being a tree.
    Character is destiny - Sigmund Freud
    As long as I have breath in my lungs, I will make this happen
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  3. 03-07-2013 #3
    eiffel
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    As a martial artist, I do a lot of bodyweight conditioning as well, and I've also gone through many of the progressions in Convict Conditioning. If you haven't already, you should definitely check out the York Hand Balancing Guide. It's available for free online, and all the progressions require little to no equipment.
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    (current)
    BPEL: 6.125"
    MEG: 4.5"

    (target)
    BPEL: ​7"
    MEG: ​6"
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  4. 03-07-2013 #4
    Toadstool
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    I will, thank you. I can't at this very moment. The soonest I can would be tomorrow morning.
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    "Know the rules well, so that you may properly break them" - The Dalai Lama
    Do not criticize the seed for not yet being a tree.
    Character is destiny - Sigmund Freud
    As long as I have breath in my lungs, I will make this happen
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  5. 03-08-2013 #5
    Toadstool
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    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.
    Last edited by Toadstool; 03-13-2013 at 06:02 PM.
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    "Know the rules well, so that you may properly break them" - The Dalai Lama
    Do not criticize the seed for not yet being a tree.
    Character is destiny - Sigmund Freud
    As long as I have breath in my lungs, I will make this happen
    Reply With Quote Reply With Quote

  6. 03-09-2013 #6
    Toadstool
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    I started with some more pull ups today. I did several 1-rep sets until my forearms got too weak to continue.

    I did 40 minutes of running, sans vest.

    Working on my handstands today
    Warm up set 1 : Wall headstand 1 minute
    Warm up set 2 : Wall headstand 1 minute
    Work set 1 : Wall headstand 2 minutes (Mastered!) - good 'cause I hated this step.
    Work set 2 : Crow stands 20 seconds
    Last edited by Toadstool; 03-09-2013 at 07:37 PM.
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    "Know the rules well, so that you may properly break them" - The Dalai Lama
    Do not criticize the seed for not yet being a tree.
    Character is destiny - Sigmund Freud
    As long as I have breath in my lungs, I will make this happen
    Reply With Quote Reply With Quote

  7. 03-11-2013 #7
    Toadstool
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    Pushups

    Warm up set 1 : 20 close grip pushups
    Warm up set 2 : 16 close grip pushups
    Work sets : 8-10 uneven pushups x 4

    I also ran to and from my martial arts class today.
    Last edited by Toadstool; 03-13-2013 at 06:00 PM.
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    "Know the rules well, so that you may properly break them" - The Dalai Lama
    Do not criticize the seed for not yet being a tree.
    Character is destiny - Sigmund Freud
    As long as I have breath in my lungs, I will make this happen
    Reply With Quote Reply With Quote

  8. 03-12-2013 #8
    Toadstool
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    Squats and Bridges

    Squats
    Warm up set 1 : 20 close squats (with weighted ball)
    Warm up set 2 : 20 close squats (without ball)
    Work set : 5 Uneven squats
    This is impossible for me right now. I lack the balance and strength and flexibility to dip my ass all the way to my calf. I'm going to be working on this for awhile.

    By the end of the night, I must have done 4 or 5 sets of these. I used something to stabilize myself to get down and then tried to let go and use my own strength to get back up ... TRIED. By the end of it all, my legs felt really ... weird.

    Bridges
    Warm up set 1 : 50 Short bridges
    Warm up set 2 : 40 short bridges
    Work set : 10 table tops
    I lack strength here too. I did 6 sets of 10 table tops before I quit. I can't seem to bring my hips all the way up no matter how hard i push. My legs get really weak, specifically my inner thighs.
    Last edited by Toadstool; 03-13-2013 at 06:01 PM.
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    "Know the rules well, so that you may properly break them" - The Dalai Lama
    Do not criticize the seed for not yet being a tree.
    Character is destiny - Sigmund Freud
    As long as I have breath in my lungs, I will make this happen
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  9. 03-13-2013 #9
    Toadstool
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    Pull ups and Handstands

    Pull ups
    Warm up set 1 : 10 close grip pull ups
    Warm up set 2 : 10 close grip pull ups
    Work sets : 1-2 uneven pull ups x 8

    Handstands
    Warm up set 1 : 2 minute wall headstand
    Warm up set 2 : X minute wall headstand
    Work sets: Crow stands (17s, 23s, 23s, 23s, 32s)

    I really like doing the crow stands. They help build stability and balance. I'm trying to do them where I'm supporting my whole body with muscular tension, rather than resting my legs on my shoulders as CC recommends. I think it will make me that much stronger when I progress to the next step.
    Last edited by Toadstool; 03-15-2013 at 05:34 PM.
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    "Know the rules well, so that you may properly break them" - The Dalai Lama
    Do not criticize the seed for not yet being a tree.
    Character is destiny - Sigmund Freud
    As long as I have breath in my lungs, I will make this happen
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  10. 03-14-2013 #10
    Toadstool
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    1 hour of running with a 20 lbs vest on
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    "Know the rules well, so that you may properly break them" - The Dalai Lama
    Do not criticize the seed for not yet being a tree.
    Character is destiny - Sigmund Freud
    As long as I have breath in my lungs, I will make this happen
    Reply With Quote Reply With Quote

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