Progress Report: Thoughts Moving Forward

Hey guys just wanted to give a progress report and ask some questions.

Stats

Age: 24

Weight: 156 lb

Height: 64 in.

BF: 14.30%

Routine: 4-5 Weeks In

M/W/F Circuit

Wall HS: 13s

Plank Feet Elevated: 21s

Rev. Plank Feet Elevated: 25s

Hollow Hold: 10s

Arch Hold: 16s

Chin Up Dead Hang: 10s

PBar/ XR Support: 9s

Push: 4-5 Reps 

Mon. FX PU

Wed. Box HeSPU

Fri. XR Dip Negatives

Pull: 4-5 Reps

Mon. XR Rows

Wed. Chin Ups

Fri. XR Curls

Sprint/ Run Suicides for 100 Meters

Rest: 90s

Repeat 5 more times

Post Yoga Routine 15-20 Minutes

Tue/ Thur: Walk 3.25 Miles Yoga for 45-60 Minutes

Nutrition Starting: May 27th 2012

Paleo/ Primal Based

1600 Cal/ Day

160g Pro/ Day

80g Carb/ Day

71g Fat/ Day

Supplementation:

CELLFOOD Original Formula

        a. 24-48 Drops/ Day in H2O

CELLFOOD Multivitamin Spray

        a. 6 Sprays in Mouth/ Day

Things to note:

I have noticed what seems to be an increase in strength. Or is it the CNS evolving?

Workouts are becoming easier with each passing week.

Taking the CELLFOOD results in no muscle soreness or fatigue post workout or days after. Not taking it does result in soreness and fatigue.

My left arm is now matching my right arm in size. It seems my body is balancing out.

Questions:

Should I have began with my feet on the ground when starting plank and reverse plank?

Was this a good formula to base my steady state cycle on?

Max Resistance x 0.25 = SSC x 6 Sets.

Having problems with my curls ROM is limited and grip feels off. Any ideas?

Dips are hard especially due to not having PBars. Can Build some like Slizzardmans but will cost $215 from home depot. Is that a good price?

What size piping should it be?

Should I do active recovery i.e. yoga and walking for two weeks after my 12th week in SSC before beginning my new cycle?

Should I retest maxes during recovery stage?

If you guys have any questions for me please do ask. It would help immensely.

Thanks All

Feet at shoulder height is fine, I think. Coach teaches that at the seminar from what I gather.

I'm not sure what numbers you plug into that formula (max resistance = max time?) and if so, that is NOT how you use a equivalence sign (sorry, mathematics student, can't help it ).

I'd skip the curls for now until you can do pullups.

Recovery is built into the SSC, so no need to take a week off after the 12th week.

Retest maxes when you end the SSC.

Rik de Kort said:

Feet at shoulder height is fine, I think. Coach teaches that at the seminar from what I gather.

I'm not sure what numbers you plug into that formula (max resistance = max time?) and if so, that is NOT how you use a equivalence sign (sorry, mathematics student, can't help it ).

I'd skip the curls for now until you can do pullups.

Recovery is built into the SSC, so no need to take a week off after the 12th week.

Retest maxes when you end the SSC.

I can do about 15 pull ups and 22 chin ups slightly hollow position that just being tested a couple days ago. So definitely increased by quite a bit from 8 pull ups and 12 chin ups.

Max resistance is in relation to time and number of sets depending on the exercise involved, i.e. FX PU and Plank.

I had forgot about the underload phase in the SSC.

Thanks for clarifying.