Archives for the month of: September, 2014

Incline Push Ups

2:40

1:30

Short Bridges

3:50

Straight Bridges

1:10

I am happy that I got to move up to Straight Bridges today  ^_^

I had to REALLY push to get the last 5 push-ups.

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1 minute Crow Stand
40 seconds Handstand

Pike Roll Outs
1:15
1:10

I am moving my Bridge work to Mondays after Push-ups, so I can do these pike things.

I am pretty excited that I was able to make progress on this. I really think the new method of progression is going to be more satisfying.

I rest 3 minutes between each set.

3:30 Full Squats
Rest
1:5 close squats

I tried out an exercise that is new to me. The Pike Rollout. I just googled “best ab exercise” to see what would come up and then once I saw the exercise it appealed to me and made sense in my knowledge of physiology. This is where I found it: http://www.thepostgame.com/blog/training-day/201105/single-best-ab-exercise-and-its-not-crunch

 

So I went to the gym and used a swiss ball to do 2 sets of 15 reps and 1 set of 9 reps.

 

I think I will replace the leg lifts in Convict Conditioning with these and rearrange my workout schedule. I never notice a whole lot of activation of my abs doing the leg lifts and haven’t seen much support for it elsewhere. Also it isn’t nearly as cool as the other big 6 movements.

 

EDIT: I forgot to mention that I did 15 horizontal pull-ups

Incline Push-ups

2:40

rest

1:25

I had to try really hard to get that last five in. I am hoping to add 10 next week. about 30 minutes after m workout I got a rush of endorphins and hormones. It was really nice and really odd.

Okay, so those 100 total squats on Wednesday were over-kill. I’m still sore 3 days later. I skipped my workout yesterday and am not planning on doing any bridge work till next Friday. Hopefully those squats won’t kill my thighs again. I had some health issues yesterday that also slowed me down, but today I am feeling  a little better and was able to do a little bit on the Handstand Push Up progression.

1 minute Crow Stand

rest

35 second Handstand with wall

 

I am not trying to make much progress with this, just slowly work my way up, so 5 seconds was exactly the increase I was looking for this time. I could have made it to 40 or 45 seconds, but I was feeling good after the 35.

I have been in college for a while now and have been studying psychology the whole time. I have never been a partyer, preferring to read a book about how alcohol is made than consuming cheap, terrible alcohol. However, over time I have grown to appreciate things like a finely crafted liqueur or beer, smoking a tobacco pipe, or using caffeine. After two negative experiences with alcohol and a college psychology course on Substance Abuse, I began really thinking about how we use perception and mind-altering substances in America.

So I decided on a set of rules based on my knowledge of the addiction process and psychology. It is a short list of questions I ask myself if I am thinking of having coffee, a pipe, or a drink.

The Questions:
Am I sad?
Am I lonely?
Am I angry?
Am I stressed out?
Am I overwhelmed?
Have I exercised today or am sore?
Is my blood glucose above 140?

If I say “Yes” to any of these, then I don’t have the smoke or the drink or the caffeine. If I did, I would not be doing it for fun or an experience. I would be doing it to self-medicate instead of solve my problem.

This sounds all pretty and easy for a guy who doesn’t have much interest in partying or drugs of any sort right? Well, that is ignorant. I have been under MASSIVE amounts of stress from legal, social, interpersonal, physical, and emotional sources. This list of questions has likely saved me from picking up an addiction more times than I could possibly count. No one WANTS to have a smoking habit, but they usually don’t have the training to come up with a cognitive tool or don’t have expressed priorities in order to stop themselves. They see a cigarette and think of stress-relief because of their culture. If they stopped for just 2 minutes to recognize it as a dangerous gamble with a whole world of negative experiences, they would probably never try it, or never in a time where they have a predisposition towards an addiction.

This is really important because it is so much easier to use than abstinence from these tempting options. There are certain things you should never do, like heroin or pre-rolled cigarettes, but there are more things that are interesting and relatively harmless. The problem isn’t that people have too little willpower to resist an addiction. In my mind the problem is that we never give people the tools to resist a poor decision regarding potentially addictive substances and instead make good decisions regarding them.

Okay, so I have become frustrated with how I am making progressions to harder exercises. What happens is I finish a progression standard, like 3 sets of 30 full squats, and the I move to the next step in Convict Conditioning. When I move up to Close squats, if I do a warm-up, I ed up moving from 90-100 squats in a workout to 30 squats total. This makes my workout easier but it takes all the accomplishment I felt before and throws it out the window. It feels tiny and worthless for me, and I am not convinced that the next step is so much more difficult that it can make up for the drastic reduction in Time Under Tension.

I was also watching some youtube videos that explained the directions in Convict Conditioning more clearly than I have ever understood. The idea that I should begin with 1 set of the beginner standard and then not add another set until I reach one set of the intermediate standard. Example: Begin Wall-ups at 10 reps 1 set. Do one set until I can perform a solid set of 25 reps. Only then do I move up to doing 2 sets. This makes much more sense than the random ways I was adding on reps or trying to interrupt the text.

 

So now I have a few problems with my progression:

  1. Loss of psychological reward
  2. Loss of Time Under Tension
  3. Unstructured increases

 

What is my solution for this?

 

I will adopt the above described method of increase my reps before my sets. When I reach a progression standard, the next workout, I will repeat that exercise and on the end I will add as many of the next Step as I can. When I reach 1 set of the beginner standard I will drop a set of the previous step and continue working on increase reps in the 1 set of the new step. This will continue until I replace all of the previous step with the new step.

Example:

Yesterday I did 3 sets of 30 full squats. Next Wednesday I will do 3 sets of 30 reps AND as close to 5 reps of Close Squats as I can get. Let us assume I reach 5 reps. The following Wednesday, I would do 2 sets of 30 full squats and 1 set of 7-10 Close Squats.

02014-09-17

3:30 Full squats

02014-09-24

3:30 Full Squats

1:5 Close Squats

02014-10-01

2:30 Full Squats

1:10 Close Squats

02014-10-08

1:30 Full Squats

1:10 Close Squats

1:5 Close Squats

 

This would continue till I reach the Progression Standard of  2 sets of 20 reps. Now, would I get rid of that first set ever? No. It would become a more strenuous warm-up. So for Uneven Squats I would end up with 1 set of 20 Close Squats and then my Progression Standard of 2 sets of 20 uneven squats.

Right now I am thinking of how to make a structured progression method for the Handstand Push-ups, but that will require much more thought on whether I want to progress against a wall or stop and mast away from the wall handstands.

 

Horizontal Pulls

1:14

The last one took alot of effort.

 

10 Half Squats

3:30 Full Squats

Felt really close to vomiting, I assume because of an extremely sedentary day and lack of doing squats for a while. I rubbed some ice on my scalp and belly breathing till it passed. The ice helped the most.

Crow stand
1 minute
Handstand with heels on wall
30 seconds

Bridges
3:50

3 minute rests between each set