Thorp and Sailor's Grave Board

Convict Conditioning

DaveMoral - 8-22-2011 at 10:18 PM

Here's what I'm just starting to get into boys. Convict Conditioning, brought to you by the ever reliable folks at Dragon Door. Super excited about this one. Calisthenics done old school. Like old time strongman stuff. I'll try to keep you guys posted on my progress.

I'll be doing stuff from Pavel's Enter the Kettlebell in part probably too, as well as heavy bag work and martial arts.

DaveMoral - 9-26-2011 at 09:00 PM

Just started Week 5 of Conviction Conditioning. The New Blood program. Moving up to Step 2 on most exercises.

Here is the Big Six - Step One stuff, that's not me in the video.
Big Six - Step Two.

I'm not doing exercises 5 or 6 just yet. That's for the next program, Good Behavior, which the book says to start after you've reached Step 6 on the first 4 of the Big 6.

It's pretty much a month on each step for each exercise. For the most part it's not until step 6 that you do a full push up or anything else. So 6 months on that stuff. Or however long you need on a particular exercise. I've found that for me the knee tucks are harder than I would have thought.

I'm also doing the RKC Program Minimum on my off days.

This consists of 12 minute man maker drills, which involves swinging the kettlebell for high reps and then doing active recovery of some sort(jogging a hundred yards or so, jump rope, in my case I'm doing Ba Gua Zhang circle walking) when you are not swinging.


And 5 minutes of Turkish Get-Ups.

Pavel suggests in Enter the Kettlebell that swings and get-ups be on different days, but since I'm doing this with Convict Conditioning I'm doing swings and get-ups on the same day. 2 days a week.

CR83 - 9-29-2011 at 09:39 PM

Looks awesome Dave!

DaveMoral - 9-29-2011 at 10:06 PM

It's fun bro! The biggest help for me has been keeping a training log. I almost didn't pick up my kettlebell today, but i got up and did it anyway. Smacked around the heavy bag a bit too.

I'm probably going to end up adding more to my regime too. I only have 4 days a week going now and i feel like i should be doing at least 6. Which probably means doing a couple kickboxing routines each week on top of the other stuff.

DaveMoral - 11-4-2011 at 06:36 PM

So I just wrapped up week 10 on this program. I took this week off the kettlebells and I feel like an asshole for it. Oddly, I was all sore without the kettlebell work, which must mean something.

I've been having trouble making progressions on Knee Tucks and Horizontal Pulls. With Knee Tucks I think I just needed to push myself more and I'm on my way to making the mastery progression. Horizontal Pulls seem to be a sticking point for a lot of people, so I consulted Coach Wade's FAQ and dug out my adjustable chinning bar and wedged it into a door frame at a higher point than the pulling bar I was using up to now. Looks like my reps will increase steadily and I'll make the progression standard from there. Push Ups and Squats are proceeding according to plan though.

I think I'm going to join a boxing gym too.

DaveMoral - 12-22-2011 at 02:04 PM

Still busting ass on Convict Conditioning. Finally making progress on a couple of my sticking points.

Also starting up Bando kickboxing. It's Burmese, very similar to Muay Thai.

BDx13 - 12-22-2011 at 02:42 PM

so were you at the sheer terror show and i completely missed you because you're totally jacked now?

DaveMoral - 12-22-2011 at 03:53 PM

Haha, no. I'm just a pussy and didn't go.

DaveMoral - 2-28-2012 at 08:12 PM

Just added Workout #1 from this page to my regimen. 20 rounds of one-arm kettlebell swings, 30 seconds work-30 seconds rest.

With Convict Conditioning I'm about to move on to Step 4 of Push-Ups(half push-ups), on Step 3(Flat Bend Leg Raises) and steadily heading for Step 4(Flat Frog Raises) of Leg Raises. On Step 6(Close Squats) of Squats but I'm banking for a week and will move onto Step 7(Uneven Squats) next week. That's the real beginning of working up to the One-Leg/Pistol Squat. And I am on Step 3(Jack Knife Pull Ups) of Pull Ups.

I also added the active stretching progressions from Convict Conditioning 2, the Trifecta. Static holds of L-sits, Back Bridges and Twists. Each of those have incremental progressions.

Finally, the beginning of my third month of taking Bando kickboxing is coming up. That's been awesome. I think when the weather gets warmer we'll be starting up sparring on the regular.

DaveMoral - 3-25-2012 at 02:05 PM

My Bando instructor has commented the last couple times I've been in the gym that he thinks I'm losing weight. So that's good! And this week I have noticed that my abdominal area has gotten a lot more developed and tighter. Still a layer of flab there, but there's some strong stuff underneath. So I'm pretty damn happy with that.


DaveMoral - 5-10-2012 at 08:15 AM

At the beginning of the year I weighed around 210-215. Last night I weighed in at 185. Now I need to work on getting my body fat % down.