The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Results 1 to 4 of 4
  1. #1
    kimjansson is offline Senior Member
    Join Date
    Nov 2008
    Location
    Denmark
    Posts
    154

    Default CC update 2 -and summer changes

    almost 4 months have gone since i started CC.
    this is where i am right now:
    pushup - P7/2
    squat - M/2
    pullup - P9/1
    leg raise -P7/2
    hspu - P3/3
    bridge P2/3
    as said before,i have been very happy with CC, but being well into the progressions and having a lot of spare time the next 2 month-i will give a hybrid program a chance. i feel i need a bit more for my legs and the posterior chain.and think my upperbody can tolerate a little more work soo........
    for the summer my new program will look like this:
    day 1 : CC hspu 3 sets
    CC bridge as written in CC
    heavy swings 3 sets of 15 reps
    dimel deadlift 2 sets of 15
    GHR 1 set of max reps
    day 2 : CC pullup 3 sets
    pullup 2 sets of max reps
    horisontal pullups 1 set of max reps
    CC squat 3 sets
    BB squat 2 sets of 25
    weight vest squat (20kg) 1 set of 50 reps
    day 3 : CC pushups 3 sets
    dips,rings 2 sets of max reps
    plate flys 1 set of 10-15 ( i use a 5 kg plate, just to open the chest and stretch)
    CC leg raise as written in CC
    swings 500 ( 2 sets of 200, 1 set of 100 ) every set without breaks
    day 4 sled work push,pull and run ( i use the top of a wheelbarrow as a sled )

    kim
    Last edited by kimjansson; 04-01-2010 at 01:59 AM.

  2. #2
    iforwms is offline Senior Member
    Join Date
    Mar 2009
    Location
    Yangshuo, China
    Posts
    417
    Blog Entries
    2

    Default Re: CC update 2 -and summer changes

    Quote Originally Posted by kimjansson
    pushup - P7/2
    squat - M/2
    pullup - P9/1
    leg raise -P7/2
    hspu - P3/3
    bridge P3/3
    Could you explain your shorthand? Do you mean progression standard of level 2, 7 reps for the pushup?!
    [URL="http://www.iforwms.com"]My Blog[/URL]

    [URL="http://www.muscleandstrength.com/forum/member-training-journals/12610-iforwms-999.html"]Training Log
    [/URL]
    [URL="http://www.youtube.com/user/ConvictConditioning"]The Convict Conditioning YouTube Channel[/URL]

  3. #3
    kimjansson is offline Senior Member
    Join Date
    Nov 2008
    Location
    Denmark
    Posts
    154

    Default :)

    Quote Originally Posted by iforwms View Post
    Could you explain your shorthand? Do you mean progression standard of level 2, 7 reps for the pushup?!
    hi
    P7/2 means progression 7 intermediate and im sorry,that was supposed to be P5/3.dont know how i could make that typing error.hopeful fantasy perhaps.the rest is correct. my reps at the progressions now is:

    pushup - P5/3 12 + 11
    squat - M/2 10+10
    pullup - P9/1 2/2+2/2 (left and right arm)
    leg raise -P7/2 10+10
    hspu - P3/3 1min15sec+1min
    bridge P2/3 30+30+30

    ill stay with Straight Bridges for a long while i think, i need them.they are doing wonders for my shoulders and lower back.
    and i think ill end hspu`s at P5 , ordinary handstand pushups. my goal is to do them frestanding, not so interested to use a lot of work to reach the onearm version. not sure that my right shoulder will tolerate it. ( old javelin/handball injuries).
    ill put up some videos soon
    kim

  4. #4
    iforwms is offline Senior Member
    Join Date
    Mar 2009
    Location
    Yangshuo, China
    Posts
    417
    Blog Entries
    2

    Default Re: CC update 2 -and summer changes

    That's great progress! Looking forward to the vids!
    [URL="http://www.iforwms.com"]My Blog[/URL]

    [URL="http://www.muscleandstrength.com/forum/member-training-journals/12610-iforwms-999.html"]Training Log
    [/URL]
    [URL="http://www.youtube.com/user/ConvictConditioning"]The Convict Conditioning YouTube Channel[/URL]

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close