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  1. #1
    Spikeman1444 is offline Senior Member
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    Default Convict Conditioning

    Has anyone here actually added a rep every week like Paul Wade recommended in CC? I mean once a week add one rep to wall pushups?

  2. #2
    ad5ly is offline Senior Member
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    You are not limited to one rep a week. You can do more reps as long as you perform them according to CC1 guidlines and stay one (preferably 2-3) reps away from failure. Its in the book..Dennis

  3. #3
    Lt_Dan is offline Senior Member
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    For earlier in a given series like pushups, no; but defintely in later steps. I'm only adding one or two reps every week for my pushups & handstand pushups now because they're just that intense.

  4. #4
    Spikeman1444 is offline Senior Member
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    Default

    Thanks for the responses. I was thinking adding one rep a week on wall pushups was a bit overkill. Average, how long did you guys stay on each step for? Which program did you guys use? New Blood or Good Behavior?

  5. #5
    bluekey88 is offline Senior Member
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    For early steps, I might stay on them at least two or three weeks....longer if I want to really milk it, but not much longer than a month. As you get to the higher steps, you can be on a step for a LOOOONG time before being able to move on.

    Bottom line is dont be in a rush to move to the next step.
    [url]http://www.erikyoungtherapy.com[/url]
    [url]http://erikyoungtherapy.blogspot.com[/url]

  6. #6
    cl2606 is offline Member
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    Great questions Spikeman1444. I just finished reading CC and plan on starting Good Behavior tomorrow. I'm reviewing it right now so I know what I need to do in the morning.

    I plan on doing just what bluekey88 said taking it slow. I really want to nail these exercises. I realize it will take quite a while but I'm looking forward to it.

    Have you started?
    [URL="http://www.freewarefiles.com/Workout-Timer_program_42915.html"]Free Workout Timer for PC[/URL]

  7. #7
    kodo kb is offline Senior Member
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    Step length was completely dependent on how hard that step was for me. Not really any better answer for that one in my opinion. I made my best progress with the Veterano setup. The thing that I think helped the most in my progress was always making my last work set 2-3 reps more than my previous one(s), while still keeping a rep or two in the bank.

    I.e. One week: Pushups 1x14,1x16. Next week: Pushups 1x15, 1x18.

    Almost impossible to figure out the pacing your first couple of workouts, but after that it becomes a piece of cake (if you're good about your training journal). I'd also recommend staying at the progression standard until you can hit it comfortably; it shouldn't be a max... But that takes an exorbitant amount of willpower (and by that I mean I couldn't do it ).

    Cheers,
    Josh
    "I can't imagine how it WON'T work...save you not doing it." — Dan John

    "I never went to the gym to "work out". Rather I went to LEARN. The workout was incidental." — Dr. Ed Thomas

  8. #8
    bluekey88 is offline Senior Member
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    Another thing I did (which I got from some other source on the intertubes) once I was at a step that I couldn't hit the master step on was to do the following: Average the reps form each of my sets for a given exercise. This number would be what I would do on the preliminary set or sets the next time I did that exercise. I would then go to just short of failure (1-2 reps in the bank) on the final set. So, if I did 2 sets of 10 and a set of 12 on an excercise, then I would do 11 reps on the first two sets next time and then rep out on the last.

    the benefit of this is that I can adjust each workout to where I need to be...either going up or down based on performance. This is less useful on easy steps (go by feel and how long you want to do a step) but is great for tracking progress on more difficult steps (like horizontal pulls for example).
    [url]http://www.erikyoungtherapy.com[/url]
    [url]http://erikyoungtherapy.blogspot.com[/url]

  9. #9
    Spikeman1444 is offline Senior Member
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    I've messed with a few step ones. Does any one else find shoulder stand squats to be brutal?

  10. #10
    Chris Hansen is offline Senior Member
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    Quote Originally Posted by Spikeman1444 View Post
    I've messed with a few step ones. Does any one else find shoulder stand squats to be brutal?
    They are hard on my neck. Personally, I don't think they're necessary.

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