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  1. #1
    joerevans is offline Senior Member
    Join Date
    Feb 2011
    Location
    Fayetteville, NC
    Posts
    114

    Question 2 Months left... CC variation

    I'm considering going into an intensive workout schedule for my last 8 weeks in country.
    In the last 3 Months I've gone from 245 to 215 and continued to show gains through the entire time.
    I am currently working a body weight routine exclusively as well as supplementing heavy.
    I take a BSN Stack (Epozine2, Atro-phex, NO explode, Cell Mass, Syntha 6 and Axis HT) and multi-vitamin packs for bone and joint support. Unfortunately the food at the Dining Facility is only good for Calories and trying to count protein/carb/fat ratios or calories is pointless. My recovery has been pretty good on a day to day basis even if the routine has me ready to hurl and pass out the day before.
    I am looking for people with experience with high intensity training sessions for short periods (8 weeks) to relate their experiences so I can evaluate my performance over the next few weeks to determine if I'm over-training with my exit routine.

    I'm stepping up to two a day routines.
    Wake up and run 6 days/week (HIIT mixed with cardio runs)
    8 to 10 hours later 45-60 minute body weight training sessions alternating upper and lower body, each group 3/week.

    Training sessions using the Convict Conditioning progression tables with a standard set consisting of 10-20 reps of the chosen exercises:
    Upper body: Giant sets x 3
    Static handstand (goal 2 min)
    pullups
    push-ups
    horizontal pulls

    elevated push-up
    horizontal pull (different height)
    regular push-up
    vertical pulls

    Lower Body: Triples x 3
    Hanging leg raises
    pistol squats
    bridge exercises

    elevated sit ups
    uneven or close squats
    head bridges


    Tweaks and suggestions welcome.
    [URL]http://bodyspace.bodybuilding.com/joerevans/[/URL]

    CC Progress
    Pullups 4 Handstand 4 Pushups 9 Squats 9 Leg Raises 10 Bridge 10

  2. #2
    gtrgy888 is offline Senior Member
    Join Date
    Feb 2010
    Location
    Nevada Mountains
    Posts
    719
    Blog Entries
    2

    Default

    Brief periods of focused overtraining with calisthenics can be productive for making new gains. Be sure to program at least a week of rest afterward. Take it down a notch if you develop sore joints.
    CC Progress
    Pushups 9 Leg Raises 10+ Pullups 8 Squats 9
    Bridges 6 Handstand Pushups 4

  3. #3
    Easey Jack is offline Senior Member
    Join Date
    Jan 2010
    Posts
    460

    Default

    Whatever your approach, it sure is working--looks like CC has made you a new man!! (Any chance of some before-after vids? Your new skills, etc...)

    Gtrgy888's advice is good. I'd like to chime in here. But before I do, could you expand a little bit please Joe?

    How, exactly, do you see your goals? Do you want to gain muscle, stamina, strength, CC steps progress...? What's on your mind when you envision the end result?

  4. #4
    joerevans is offline Senior Member
    Join Date
    Feb 2011
    Location
    Fayetteville, NC
    Posts
    114

    Default

    Strength and endurance are the ultimate goal. The CC steps are just a means of measuring that. The "Over-training" scenario I am going with for the next 8 weeks is part of the plan to force adaptation and accelerate recovery times (As well as burn calories and complete the cut). I redeploy at that time and I'll be lucky if I get back into anything resembling a consistent plan for the 2-4 weeks following as we go through the redeployment process (built in rest cycle).
    [URL]http://bodyspace.bodybuilding.com/joerevans/[/URL]

    CC Progress
    Pullups 4 Handstand 4 Pushups 9 Squats 9 Leg Raises 10 Bridge 10

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