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Thread: Plateauing early with Convict Cond Abdominals #1: Knee Tucks

  1. #1
    CLinCM is offline Junior Member
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    Aug 2015
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    Default Plateauing early with Convict Cond Abdominals #1: Knee Tucks

    I started this program on July 18 and have been working it by the book. I'm seeing strength gains in everything but Abs. I'm stuck. Here's my last four workouts for the last four Saturdays, including todays:

    On Aug 8 I progressed to the Knee Tuck 3x40. Below are my totals in 'good' form using a strict 2count/pause 1count/2count/pause 1count rhythm, and shooting for 3 sets of 40:

    Aug 8
    17/16/13

    Aug 15
    40/0/0 I was bagged after the first set

    Aug 22 [5 min between sets]
    40/26/24

    Aug 29 (today) [5 min between sets]
    40/17/30

    I stop at where my form breaks down. Interesting I was able to only hit 17 on the second set, but then 30 on the third set.

    I'm not sure where to go from here. On a side note, I've had a mesh inguinal hernia fixed five years ago. No pain, but I tend to be really cautious when I feel a 'pulling' sensation in that area. On the second set I was feeling a slight 'pulling' just before my form broke. On the third set of 30, no pulling, just my form broke.

    I think I'm going to add additional warm-up time on my Knee Tucks. I need to get the lower abdominal area warmer prior to exercising. But I'm also wondering what to do about the Plateauing on this exercise.
    Last edited by CLinCM; 08-29-2015 at 04:15 AM.

  2. #2
    MostlyFull is offline Senior Member
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    Default

    Keep at it. Strength gains are not linear. Just keep going. If you think this is a plateau, wait til the later progressions when it takes a month to increase one rep.

    The battle with CC is patience and perseverance. Strength and size will come if you win the battle.
    CLinCM likes this.

  3. #3
    305pelusa Guest

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    This is just my opinion. I don't do CC, so you can take it with a grain of salt:

    As a general rule of thumb, the beginner should see constant improvements every workout, if you were to do 2-3 leg raise workouts a week.

    Once you become intermediate, you should see progress once a week.

    Only the very advanced begin to see rep improvements once a month.

    The beginner phase is anywhere from 3-9 months. Considering you started in July, you'd be considered a beginner, by exercise standards. This means you should see rep improvements several times a week. Since you only do the leg raises once a week, you should DEFINITELY see improvement from week to week. If you don't see the improvement, then it is simply a matter of programming.

    Your weekly volume is awfully little. So changes in programming that will lead to improvements all revolve around doing more reps. This could be in the form of:
    -Do 5 sets instead of just 3.
    -Do one or two more leg raise workouts a week. You don't have to kill yourself in all of them, but work moderately hard. Tripling your weekly volume can do some wonders for your rep maxes and endurance.
    CLinCM likes this.

  4. #4
    ComradeCat is offline Senior Member
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    The question I have to ask is, "have you evaluated why you're not progressing?"

    There are a few things behind your progress.

    1. Knee tucks, more than a lot of the other conditioning steps require a lot of core strength, stabilisation, and maintaining constant and controlled tension throughout your body. If you're having difficulty controlling your bodyweight, maintaining tension at the position and are constantly struggling to adjust your balance - firing your stabiliser muscles tend to drain you prematurely.

    My suggestion in this case is to actually start doing a lying knee tuck, with a hollow body position. This helps you maintain tension throughout your core, and practising how your body weight shifts and moves as you extend and contract. Once you master a 3X40 then move to the knee tucks as prescribed in CC.

    2. You're pushing all out in your first set - and though you're getting through 1X40, you're so spent that its hard to do set 2. I suggest dialing back on set 1 and 2, and attempt to get similar rep numbers across your sets before hitting high rep numbers in each set.
    CLinCM likes this.

  5. #5
    Eoin Kenny is offline Senior Member
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    Are you strictly timing your reps with a metronome and keeping form really consistent?

  6. #6
    CLinCM is offline Junior Member
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    That I am. The metronome is one of the many cheap, noisy wall clocks that we have hanging around the house. I use them for timing yoga postures too. They work great and only cost a couple of bucks. Lol.

  7. #7
    Eoin Kenny is offline Senior Member
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    As I'd say it was some minuscule difference in form then, or maybe you messed up on your diet somehow, I wouldn't worry it's only been a few workouts right? I'd say just soldier on to be honest. If I stay up too late one night or eat sub-par food, I just cannot do anything worthwhile fitness wise the next day or two.

  8. #8
    ad5ly is offline Senior Member
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    As Comradecat mentioned, you are working too hard on your first set. Too big a jump from your 1st set on Aug 8 (17 reps), to Aug 15 (40 reps)..Appears you are RUSHING your progress. You should not feel "bagged" after your 1st set. On Aug 15 your 1st set should have been around 20 reps. Remember putting "reps in the bank?" Going forward means acquiring "momentum" so that you can still make gains ( though small), without stalling. More effort into tempo, technique, breathing, and muscle activation than to just hitting high rep numbers. The payoff is that the later steps - the much harder steps - won't be as difficult. Mental toughness is also about patience and discipline. Knowing the limits of what your capabilities are in your training. MY advise is just don't chase rep numbers...Dennis
    Jonah and CLinCM like this.

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