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afewgoodrats Convict Conditioning Log
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afewgoodrats Offline
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afewgoodrats Convict Conditioning Log
I have been doing calisthenic workouts sporadically, but now I am going to get serious with it. I'm going to do the Revolving Door routine, which looks like this:

Workout A:
PULLUPS 2-3 WORK SETS
SQUATS 2-3 WORK SETS
PUSHUPS 2-3 WORK SETS

Workout B:
HS PUSHUPS 2-3 WORK SETS
BRIDGES 2-3 WORK SETS
LEG RAISES 2-3 WORK SETS

So Do A, take a day off, do B, day off, do A, repeat...
I'm following the CC progressions for each of the big six here. My ultimate goal is to get to step 10 in all six movements. I am currently 6'3'' and 170 lbs.
08-18-2019 09:45 PM
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Bizet Offline
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RE: afewgoodrats Convict Conditioning Log
I used Convict Conditioning for a while. It was good, but I found I got stuck with some of the progressions. The jump from two-armed exercises to one-armed exercises was just too tough for me. I'm a similar size to you as well (6'4 and 177 pounds). Anyway, good luck, I'm interested to see how you go!
08-18-2019 11:33 PM
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Bienvenuto Offline
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RE: afewgoodrats Convict Conditioning Log
Good luck buddy.

Let us know what level you are at with each progression/ each exercise..
08-18-2019 11:36 PM
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flanders Offline
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Post: #4
RE: afewgoodrats Convict Conditioning Log
Best of luck bro, post some results.
08-19-2019 01:45 AM
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Checkmat Offline
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Post: #5
RE: afewgoodrats Convict Conditioning Log
6’3” and 170, jesus man eat a sandwich

"There's no such thing as different but equal." -Dante Nero
08-19-2019 11:29 AM
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Ezio31 Offline
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Post: #6
RE: afewgoodrats Convict Conditioning Log
I've been doing cc for two years now. Try 2-3 work sets of 1 of the big 6 for each day, for fastest growth.
08-19-2019 11:58 AM
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afewgoodrats Offline
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RE: afewgoodrats Convict Conditioning Log
(08-19-2019 11:58 AM)Ezio31 Wrote:  I've been doing cc for two years now. Try 2-3 work sets of 1 of the big 6 for each day, for fastest growth.

That's similar to the programs the book has, but I don't think hitting each exercise once a week is enough frequency.
08-19-2019 04:38 PM
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afewgoodrats Offline
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Post: #8
RE: afewgoodrats Convict Conditioning Log
First Workout A:

Pullups - Step 2- Horizontal pulls (Says do 3x30 to advance, this seems excessive but will follow anyhow. Did 20, 15, 10 reps today)

Squats - Step 7- Uneven squats(Holding onto door to make it easier otherwise I fall over at the bottom of the squat, will advance to not holding door once I get good enough) Need 2x20 to advance

Pushups - Step 6 - Close pushups (need 2x20 to advance, got 20 then 15 reps. Will move on in the next few workouts likely to step 7)
08-19-2019 09:45 PM
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Post: #9
RE: afewgoodrats Convict Conditioning Log
The only transformation I found from convict conditioning


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08-24-2019 01:16 AM
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afewgoodrats Offline
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Post: #10
RE: afewgoodrats Convict Conditioning Log
So I slacked off last week, slipped back to lazy habits. Won't happen again.
Gonna do workout every day A,B,A, etc...
The workouts are short and I'm able to recover so why not.

Did horizontal pulls 23, 15, 10. Might ditch these because I can do a solid 5-8 pull-ups already and it will take forever to get 3x30 on these horizontal pulls, no point in training endurance.

Pistols on a basketball 10, 6. Holding door for support is great so I can build up strength to do 20 and then do them freestanding and focus on balance.

Close push-ups 20, 15. Will get 2x20 within next few workouts for sure.
08-26-2019 10:05 PM
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afewgoodrats Offline
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Post: #11
RE: afewgoodrats Convict Conditioning Log
Got 2x20 on close push-ups, but on last set grinded the hell out of it, had to go to faliure to get 20. Will do close push-ups one more time to make sure I have them solid.
08-28-2019 09:55 PM
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Marshall D. Teach Offline
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Post: #12
RE: afewgoodrats Convict Conditioning Log
(08-18-2019 11:33 PM)Bizet Wrote:  I used Convict Conditioning for a while. It was good, but I found I got stuck with some of the progressions. The jump from two-armed exercises to one-armed exercises was just too tough for me. I'm a similar size to you as well (6'4 and 177 pounds). Anyway, good luck, I'm interested to see how you go!

Did you try the consolidation training method on page 268?
08-29-2019 01:40 AM
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Bienvenuto Offline
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Post: #13
RE: afewgoodrats Convict Conditioning Log
(08-29-2019 01:40 AM)Marshall D. Teach Wrote:  
(08-18-2019 11:33 PM)Bizet Wrote:  I used Convict Conditioning for a while. It was good, but I found I got stuck with some of the progressions. The jump from two-armed exercises to one-armed exercises was just too tough for me. I'm a similar size to you as well (6'4 and 177 pounds). Anyway, good luck, I'm interested to see how you go!

Did you try the consolidation training method on page 268?

OP.

The 1, 2, 3 progressions on pull-ups are very uneven. To be able to do 3x30 at a 2-1-2 slow cadence of horizontal chins properly and with ease is a massive achievement (in my view).

If you can already do 5-8 pull-ups then I feel you can try the next step, Jackknife pull-ups and spend time solidifying your cadence and tension on that one.
Dont abandon the horizontal chins though, keep working on them. When you can do 3 x 30 horizontal chins then you that will pay forward to the assymetrical work later.

In terms of strength I'd take a guy who works on a building site lifting load after load over a guy who just works a few sets of one exercise 3 times a week.

The Most important thing in my humble opinion is reading and re-reading Pages 262 - 266 - which are some of the best pages I've read about approaching a bodyweight strength training program with progressions.

Regular steps.

The whole explanation of "paying into the strength bank" and patience as exemplified by the two practitioners going thru the push up progressions.
The one doing it slowly and methodically, the other trying to get as far as they can as fast as they can.

Most people I talk to doing this system want to level up and level-up-again as quick as they can. They only give a token nod to the emphasis of building a cast iron foundation and pages 262 onward.

Theirs is the path of irregular steps, going fast with the inbuilt guarantee that, given how they don't actually want to pay their dues, they will quit the whole thing in a few weeks anyway.

The fact is that every progression on something like press-ups -from table top push-ups onwards - can be turned into a torture chamber just by playing with the cadence and the amount of tension involved.

Brooks D Kubik in his book on dinosaur bodyweight training talks about utilising every body part in doing an isometric pushup hold, be it against the floor or against the wall.

OP if you are grinding out close pushups then, according to Pavel Tsatsouline (the real author of convict conditioning), you are not doing the program as intended.
Tsatsouline advises at least a month on each progression and making them ingrained to the point of easy mode.

You might benefit by dropping back a couple of levels and making those levels much harder for yourself, that way the close grip pushups when you go back to them will come a lot easier.

Its up to you.

What I found worked for me was
a) taking the patient approach from step 1 - wall push ups onwards.
b) doing the hard sets first, then doing the progression before that, then the progression before that. So.. once I got to normal pushups, I would do those sets then afterwards the progression sets of kneeling pushups, then table top push ups, then wall pushups. That helped to grease the groove and work all the little ligaments and tendons, felt like I was injury proofing my arms, chest and shoulders doing that.

Also each progression I was on I made sure I did a few sets of it every night before bedtime. Helped that I was limiting internet and kept devices in airplane mode after a certain time each day.

Cant find the footage but these professional rugby players actually look frightening up close when doing warmup pushups pitch side before internationals. Playing with the cadence and tension like its zero gravity, leaving dents in the pitch with their hands when they start doing little jumps in press-up-position-on-fists, elbows-bent, under tension. Do it all like they're floating, like their own weight is nothing.

In this video at 1:51 you get a quick split second glimpse of them shaking like maracas as their former squad mate makes them do simple pushups but playing with time under tension and cadence.

Its not about blasting through blocks - its about painstakingly building a cast iron skill and technique over a long period of time.



08-29-2019 05:46 AM
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afewgoodrats Offline
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Post: #14
RE: afewgoodrats Convict Conditioning Log
Replying to Bienvenuto:
I see what you mean but If I do that I will likely get bored and quit, I want to progress as long as I can complete the progression with good form and reasonable speed. It would take me a long time to get 30 horizontal pulls or 20 pistols or 20 close pushups with 2-1-2 timing, that would be insane, more of a bodybuilding routine, which I may do when I get the strength first.
08-29-2019 01:09 PM
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Hannibal Offline
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RE: afewgoodrats Convict Conditioning Log
I figured dan john coauthored it, maybe with help also from al kavadlo.

The other thing is, if you're going to do bodyweight stuff without doing a more gymnastic style program, you might as well do bodybuilding rep ranges and do every exercise to failure. Leaving a rep or two "in the bank" works when you're playing with heavy poundages to get neutral efficiency but it doesn't work so well when you're going from 10-30 reps a set only a few times a week per exercise. It's just not intense enough for most people to keep moving forward.

I would structure it push day, pull day, and leg day and try to hit each exercise twice a week. If you dont know how to structure the exercises, just do each of them three sets to failure with a minute to a minute and a half between sets. If you want to get even more creative you can add a set at the end with an easier exercise like regular or knee pushups at the end of diamonds. Dont give a damn about the rep ranges because your second and your third set are obviously going to get fewer reps than your first set, just move up to a harder exercise when your first set gets too easy.

Everyone is different but from personal experience I did not thrive on the low volume low frequency approach.

I would also add dips too as an intermediary between the two handed and uneven pushup progressions. I would also do the bodyweight rows after your pullup work as you can always make those harder by elevating your feet.

Of course, keep this as an option when you have tapped out the gains in your current program.

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08-29-2019 02:50 PM
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afewgoodrats Offline
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Post: #16
RE: afewgoodrats Convict Conditioning Log
Workout B day:
Handstand hold - step 3 I believe, must hold for 2 minutes to progress. I got 1 min, 45 sec, 30 sec

Leg raises - hanging knee raise - step 6. I only have a doorway pullup bar so I have to hold a chinup at the top position while doing leg raises in order for my long 6'3'' frame to clear the floor. This is even harder to do than the leg raises themselves, but it's what I have.

Bridges - Head bridges - step 4. Did 25 first set, then 12 second set. Tryed to do the second set a bit slower because I was blasting the reps on the first one.
09-01-2019 07:59 PM
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afewgoodrats Offline
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RE: afewgoodrats Convict Conditioning Log
Workout A yesterday

Moved on from horizontal pulls to jackknife pullups. Did 18, 10 reps. Need 2x20 to progress

Squats are getting there, getting around 10-15 reps, need 2x20 to advance

close pushups got 2x20 easy, will move on to uneven pushups
09-03-2019 01:21 PM
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afewgoodrats Offline
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RE: afewgoodrats Convict Conditioning Log
Workout B:

Handstand hold 1:15, 1:00. Really ground that last one until I almost buckled. Need 2:00 to advance.

Bent leg raises got 2x10, need 2x15 to advance.

Bent over bridges 2x25, moving on

Just a note I am only posting updates, for example if I advance a step. No daily log, don't want to push other threads down, as I am doing this every day. Will also track weight.
09-03-2019 11:59 PM
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