Got a bit lazy with posting but let's try and get back into this!
I'll just post a summary of my notes here and get back into proper posting from Workout 11.
Workout 8
For Workout 8 I started Jackknife Squats and managed to hit the progression standard (3 x 40) fairly easily. That said I want to continue this exercise for another 3 workouts or so.
This was followed by Vertical Pulls completed again to the progression standard (3 x 40). I didn't feel like I was getting any more out of that exercise so I decided to go to the Horizontal Pull for the next workout.
Workout 9
Workout 9 was pretty challenging.
After hitting the progression standard for Incline Pushups last time around I wanted something a bit tougher. The chest of drawers in my bedroom is at about groin height. I thought I would be able to crack this without much trouble but this few inches of incline made the world of difference. I achieved 1 x 30, 1x 30 and 1 x 25, way off the progression standard. I'll go back to a midpoint incline for my next workout.
Knee Tucks continue to be difficult for me and now due to a separate incident seem to be causing pain in my lower back. Because of this I'm going to progress to Step 2 - Flat Knee Raises to see if I can relieve some of the pressure on my lower back.
Workout 10
As mentioned in Workout 8, I decided to move to step 2 the Horizontal Pull. To accommodate this I utilised the squat rack at my gym, lowering the bar to around hip level and using that to pull myself up. In the end I only achieved 3 (not very convincing) sets of 10, showing that I have a LOT of progress to make.
Convict Conditioning suggest raising the bar higher to make it easier so that's what I'll do for my next workout.
I didn't attempt any more Jackknife Squats as I ran out of time.
Saturday 17 June 2017
Sunday 11 June 2017
Workout 7
Today's workout!
Warmup: Wall pushups 1 x 20 + 1 x15
Incline Pushups:
1 x 40
1 x 40
1 x 40
Notes: 3 min break between sets
I was outside today and found a waist high railing to do my pushups. The extra height meant that I got to the progression standard quite easily. My arms were burning but I had plenty left to give.
Goal for next workout: 3 sets of perfect form and speed. Aim for slightly lower incline.
Knee Tucks:
1 x 30
1 x 20
1 x 25
Notes: 3 mins break between sets
I used a park bench and got a similar result to my last workout. This is really tough! Looks like it'll be a while before I hit the progression standard on this one...
Goal for next workout: 3 x 25 perfect form and speed
Warmup: Wall pushups 1 x 20 + 1 x15
1 x 40
1 x 40
1 x 40
Notes: 3 min break between sets
I was outside today and found a waist high railing to do my pushups. The extra height meant that I got to the progression standard quite easily. My arms were burning but I had plenty left to give.
Goal for next workout: 3 sets of perfect form and speed. Aim for slightly lower incline.
1 x 30
1 x 20
1 x 25
Notes: 3 mins break between sets
I used a park bench and got a similar result to my last workout. This is really tough! Looks like it'll be a while before I hit the progression standard on this one...
Goal for next workout: 3 x 25 perfect form and speed
Friday 9 June 2017
Workout 6
Todays workout!
I did another set of APT exercises to help me warm up. It's definitely helping my posture.
Shoulderstand Squats:
1 x 50
1 x 50
1 x 50
Notes: 2 min break between sets
Much the same as last week but deliberately kept it very slow and steady. Less of a break between sets for this workout. It occurred to me that I must look very weird in the gym as I slowly perform this movement... but actually I think everyone's too busy looking in the mirror.
Goal for next workout: I feel pretty solid at this now. I'm going to progress to Step 2 - Jackknife squats.
Vertical Pulls:
1 x 40
1 x 40
1 x 40
Notes: 1 min break between sets
I took a much shorter break between sets this time and I really tried to pull my shoulders back at the top of the movement so I could really feel the pull. Easily made the progression standard again but I feel like I can eek out 1 more workout with this movement.
Goal for next workout: Hit the progression standard again
I did another set of APT exercises to help me warm up. It's definitely helping my posture.
1 x 50
1 x 50
1 x 50
Notes: 2 min break between sets
Much the same as last week but deliberately kept it very slow and steady. Less of a break between sets for this workout. It occurred to me that I must look very weird in the gym as I slowly perform this movement... but actually I think everyone's too busy looking in the mirror.
Goal for next workout: I feel pretty solid at this now. I'm going to progress to Step 2 - Jackknife squats.
1 x 40
1 x 40
1 x 40
Notes: 1 min break between sets
I took a much shorter break between sets this time and I really tried to pull my shoulders back at the top of the movement so I could really feel the pull. Easily made the progression standard again but I feel like I can eek out 1 more workout with this movement.
Goal for next workout: Hit the progression standard again
Wednesday 7 June 2017
Workout 5
Today's workout!
Slight change of plan today. At the last minute I decided to change from Wall Pushups to Incline Pushups...
However, I did do 1 set of 35 wall pushups as a gentle warmup.
Incline Pushups:
1 x 40
1 x 40
1 x 26
Notes: 5 min break between sets
Wow. That was definitely a step up in difficulty. I was using a low window sill at my local gym which was just below waist height so it's possible I was at a steeper angle than the 45 degrees recommended in Convict Conditioning. However, I did my best to stick to the correct speed (ie 2-1-2) and still put in 3 pretty good sets. I felt like I had a couple more reps to give on the last set but I kept them 'in the bank'. In convict conditioning 'training to failure' is not seen as a means to progress effectively.
Initially, I did feel kind of disappointed that I didn't meet the progression standard of 3 x 40 but with the benefit of hindsight this is actually a good thing. This is now a much meatier challenge for me over the next few workouts and I'll have my work cutout to get to the progression standard operating at the correct speed and form. Looking forward to the next one.
Goal for next workout: 3 sets of perfect form and speed. Aim for 27 reps on the last set.
Knee Tucks:
1 x 30
1 x 25
1 x 20
Notes: 4 mins break between sets
Still finding this exercise really tough. As above, this is a good thing. It would be boring if it was easy!
I did more reps overall than last workout so I achieved my goal in that respect and I took slightly less break time, which probably accounted for the reduction in reps in subsequent sets. I checked my hand position wasn't too far back but I have a feeling I was going a little too fast which may well account for the higher rep total.
This exercise is proving something of a challenge due to the pressure I'm feeling around my lower back, the range of motion for the legs and the stability that's required. Again this is a good thing! can't say I'm looking forward to it as much but it's a decent challenge to aspire to.
Goal for next workout: 3 x 25 perfect form and speed
Slight change of plan today. At the last minute I decided to change from Wall Pushups to Incline Pushups...
However, I did do 1 set of 35 wall pushups as a gentle warmup.
1 x 40
1 x 40
1 x 26
Notes: 5 min break between sets
Wow. That was definitely a step up in difficulty. I was using a low window sill at my local gym which was just below waist height so it's possible I was at a steeper angle than the 45 degrees recommended in Convict Conditioning. However, I did my best to stick to the correct speed (ie 2-1-2) and still put in 3 pretty good sets. I felt like I had a couple more reps to give on the last set but I kept them 'in the bank'. In convict conditioning 'training to failure' is not seen as a means to progress effectively.
Initially, I did feel kind of disappointed that I didn't meet the progression standard of 3 x 40 but with the benefit of hindsight this is actually a good thing. This is now a much meatier challenge for me over the next few workouts and I'll have my work cutout to get to the progression standard operating at the correct speed and form. Looking forward to the next one.
Goal for next workout: 3 sets of perfect form and speed. Aim for 27 reps on the last set.
1 x 30
1 x 25
1 x 20
Notes: 4 mins break between sets
Still finding this exercise really tough. As above, this is a good thing. It would be boring if it was easy!
I did more reps overall than last workout so I achieved my goal in that respect and I took slightly less break time, which probably accounted for the reduction in reps in subsequent sets. I checked my hand position wasn't too far back but I have a feeling I was going a little too fast which may well account for the higher rep total.
This exercise is proving something of a challenge due to the pressure I'm feeling around my lower back, the range of motion for the legs and the stability that's required. Again this is a good thing! can't say I'm looking forward to it as much but it's a decent challenge to aspire to.
Goal for next workout: 3 x 25 perfect form and speed
Monday 5 June 2017
New Blood v 2.0
I've changed course slightly and decided to concentrate on only 4 exercises for the time being. This is to come into line with Pauls advice and also partly because handstands are freaking me out a bit!
As such, I'll be following a variation of the 'New Blood' program as described in Convict Conditioning. Paul advises getting to Step 6 in each of Pushups, Leg Raises, Pullups and Squats before proceeding to the next program 'Good Behaviour', which incorporates Bridges and Handstand Pushups.
New Blood v 2.0, which I've opted for, is described in the Convict Conditioning Super FAQ. It's a more intense program upping the workouts from 2 to 3 times per week with at least one day off before each workout. This suits me pretty well. My new program will look like this:
Day 2 - REST
Day 3 - Pullups: 2-3 work sets, Squats: 2-3 work sets
Day 4 - REST
Day 5 - Pushups: 2-3 work sets, Leg Raises: 2-3 work sets
Day 6 - REST
Day 7 - REST
WEEK 2
Day 1 - Pullups: 2-3 work sets, Squats: 2-3 work sets
Day 2 - REST
Day 3 - Pushups: 2-3 work sets, Leg Raises: 2-3 work sets
Day 4 - REST
Day 5 - Pullups: 2-3 work sets, Squats: 2-3 work sets
Day 6 - REST
Day 7 - REST
So the idea is that I'll always alternating between Pullups/Squats and Pushups/Leg Raises.
I'm thinking I'll also try and squeeze in a sprint session during the week on one of the rest days and, depending on how I'm feeling, put a workout in on Day 7 from time to time.
Just to clarify I'm still starting off on Step 1 of all 4 exercises.
I feel that this is an appropriate change to my program and truly sets a baseline for me to build on.
As such, I'll be following a variation of the 'New Blood' program as described in Convict Conditioning. Paul advises getting to Step 6 in each of Pushups, Leg Raises, Pullups and Squats before proceeding to the next program 'Good Behaviour', which incorporates Bridges and Handstand Pushups.
New Blood v 2.0, which I've opted for, is described in the Convict Conditioning Super FAQ. It's a more intense program upping the workouts from 2 to 3 times per week with at least one day off before each workout. This suits me pretty well. My new program will look like this:
WEEK 1
Day 1 - Pushups: 2-3 work sets, Leg Raises: 2-3 work sets
Day 2 - REST
Day 3 - Pullups: 2-3 work sets, Squats: 2-3 work sets
Day 4 - REST
Day 5 - Pushups: 2-3 work sets, Leg Raises: 2-3 work sets
Day 6 - REST
Day 7 - REST
WEEK 2
Day 1 - Pullups: 2-3 work sets, Squats: 2-3 work sets
Day 2 - REST
Day 3 - Pushups: 2-3 work sets, Leg Raises: 2-3 work sets
Day 4 - REST
Day 5 - Pullups: 2-3 work sets, Squats: 2-3 work sets
Day 6 - REST
Day 7 - REST
So the idea is that I'll always alternating between Pullups/Squats and Pushups/Leg Raises.
I'm thinking I'll also try and squeeze in a sprint session during the week on one of the rest days and, depending on how I'm feeling, put a workout in on Day 7 from time to time.
Just to clarify I'm still starting off on Step 1 of all 4 exercises.
I feel that this is an appropriate change to my program and truly sets a baseline for me to build on.
Sunday 4 June 2017
Workout 4
Todays workout!
Shoulderstand Squats:
1 x 50
1 x 50
1 x 50
Notes: 3 min break between sets
As you're probably going to get bored of me saying these are more difficult than they look and I was definitely breaking a sweat keeping the correct form and staying at the right cadence. For all that though I hit the progression standard fairly easily.
Before I started today I performed some APT (Anterior Pelvic Tilt) exercises and stretches to warm up. These exercises help to correct APT/Lower Cross Syndrome and it's something I'd like to try and do on a daily basis. I'll talk more specifically about the exercises in a future post.
Long story short, I din't feel nearly so much tightness in my lower back as I performed the Shoulderstand Squat today. I put that down to the APT warm-up.
Goal for next workout: Hit the progression standard again
Vertical Pulls:
1 x 40
1 x 40
1 x 40
Notes: 3 min break between sets
I achieved the progression standard fairly easily today. I tried to make it more difficult for myself by shifting the position of my feet forwards and slowing down. I also made sure to keep my shoulders tight during the entire exercise. I'd still like to hit the progression standard at least one or 2 more times before I get going on step 2.
Goal for next workout: Hit the progression standard again
1 x 50
1 x 50
1 x 50
Notes: 3 min break between sets
As you're probably going to get bored of me saying these are more difficult than they look and I was definitely breaking a sweat keeping the correct form and staying at the right cadence. For all that though I hit the progression standard fairly easily.
Before I started today I performed some APT (Anterior Pelvic Tilt) exercises and stretches to warm up. These exercises help to correct APT/Lower Cross Syndrome and it's something I'd like to try and do on a daily basis. I'll talk more specifically about the exercises in a future post.
Long story short, I din't feel nearly so much tightness in my lower back as I performed the Shoulderstand Squat today. I put that down to the APT warm-up.
Goal for next workout: Hit the progression standard again
1 x 40
1 x 40
1 x 40
Notes: 3 min break between sets
I achieved the progression standard fairly easily today. I tried to make it more difficult for myself by shifting the position of my feet forwards and slowing down. I also made sure to keep my shoulders tight during the entire exercise. I'd still like to hit the progression standard at least one or 2 more times before I get going on step 2.
Goal for next workout: Hit the progression standard again
Saturday 3 June 2017
Posture Correction pt 2 - Shoulder brace review
So a couple of days ago I took delivery of the 'back Shoulder Brace' manufactured by a company called Handsome Ltd, here in the UK.
Despite a couple of reservations I can honestly say this is going to become an essential product for me to use, most likely long term and on a daily basis.
It retails for £34.99 GBP plus shipping although I got 10% off for my first order. Check the website for that.
It's made up of 2 elastic straps formed into the shoulder loops and belt that connect to a supporting 'spine'. The idea that it uses your own spine as a lever to push against while the elastic pulls your shoulders back. Clever stuff.
The manufacturer says it has been designed in conjunction with the London Spine Clinic, which certainly sounds impressive...
Complaints
Let's get my gripes out of the way.
First of all let's talk about quality. Everything seems well made apart from the stitching around the velcro where it holds the brace in place, effectively maintaining the level of support. Within only 2 days of use that stitching is disintegrating and will, in time, make the product useless. This is the point at which the stitching needs to be strongest and it's rapid failure is a concern.
Now they offer a 30 day money back guarantee and I will replace it but the fact it's happening is kind of worrying for something I'll be wearing every day. Hopefully I've just been unlucky.
Secondly, the elastic that forms the straps has kind of a rough texture to it. This means if you're going to be wearing it all day, as I intend to, I'll need to wear a t-shirt underneath it. Not a deal breaker for me but might be for others. I'm able to wear my work shirt on top and its virtually invisible so that's enough for me.
Finally, and this is a very minor quibble, would it be too much to ask to get this in black?
Does it work
Now lets talk about the good stuff. Does it work?
Unequivocally, yes. When I'm wearing this I feel that I'm definitely standing up a lot straighter. My shoulders are 'encouraged' into the correct position rather than forced. Is it still possible to slouch? Of course, we're just talking about elastic here but there is a definite resistance against bad posture. It's like you have a constant reminder when you deviate from the correct position.
There is a definite feeling of support and security which I wasn't expecting and the constant gentle pressure is weirdly reassuring. In fact, if you occasionally need to relieve that pressure you need to force your shoulders even further back and downwards, basically adopting an even better posture!
However, the biggest testament to the shoulder brace's effectiveness is the fact I'm virtually free of what was my semi-constant neck and shoulder pain. After 2 days! I have a lot more freedom and range of movement looking up and to the sides. That in and of itself is a victory.
I can see this, or a product similar to this, is going to become an essential tool in improving my posture going forward. However, I think it's probably going to be quite a long road and I'll need to employ some techniques and exercises to help as well. For example I don't think the shoulder brace will solve my Lower Cross Syndrome.
But for the time being this is a great start. Despite some quality control issues, I can wholeheartedly recommend the back Shoulder Brace.
https://uk.backpainhelp.com/posture-brace.html
Despite a couple of reservations I can honestly say this is going to become an essential product for me to use, most likely long term and on a daily basis.
It retails for £34.99 GBP plus shipping although I got 10% off for my first order. Check the website for that.
It's made up of 2 elastic straps formed into the shoulder loops and belt that connect to a supporting 'spine'. The idea that it uses your own spine as a lever to push against while the elastic pulls your shoulders back. Clever stuff.
The manufacturer says it has been designed in conjunction with the London Spine Clinic, which certainly sounds impressive...
Complaints
Let's get my gripes out of the way.
First of all let's talk about quality. Everything seems well made apart from the stitching around the velcro where it holds the brace in place, effectively maintaining the level of support. Within only 2 days of use that stitching is disintegrating and will, in time, make the product useless. This is the point at which the stitching needs to be strongest and it's rapid failure is a concern.
Now they offer a 30 day money back guarantee and I will replace it but the fact it's happening is kind of worrying for something I'll be wearing every day. Hopefully I've just been unlucky.
Secondly, the elastic that forms the straps has kind of a rough texture to it. This means if you're going to be wearing it all day, as I intend to, I'll need to wear a t-shirt underneath it. Not a deal breaker for me but might be for others. I'm able to wear my work shirt on top and its virtually invisible so that's enough for me.
Finally, and this is a very minor quibble, would it be too much to ask to get this in black?
Does it work
Now lets talk about the good stuff. Does it work?
Unequivocally, yes. When I'm wearing this I feel that I'm definitely standing up a lot straighter. My shoulders are 'encouraged' into the correct position rather than forced. Is it still possible to slouch? Of course, we're just talking about elastic here but there is a definite resistance against bad posture. It's like you have a constant reminder when you deviate from the correct position.
There is a definite feeling of support and security which I wasn't expecting and the constant gentle pressure is weirdly reassuring. In fact, if you occasionally need to relieve that pressure you need to force your shoulders even further back and downwards, basically adopting an even better posture!
However, the biggest testament to the shoulder brace's effectiveness is the fact I'm virtually free of what was my semi-constant neck and shoulder pain. After 2 days! I have a lot more freedom and range of movement looking up and to the sides. That in and of itself is a victory.
I can see this, or a product similar to this, is going to become an essential tool in improving my posture going forward. However, I think it's probably going to be quite a long road and I'll need to employ some techniques and exercises to help as well. For example I don't think the shoulder brace will solve my Lower Cross Syndrome.
But for the time being this is a great start. Despite some quality control issues, I can wholeheartedly recommend the back Shoulder Brace.
https://uk.backpainhelp.com/posture-brace.html
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