Aaron Hughson Posted June 5, 2012 Share Posted June 5, 2012 Hey guys just wanted to give a progress report and ask some questions.StatsAge: 24Weight: 156 lbHeight: 64 in.BF: 14.30%Routine: 4-5 Weeks InM/W/F CircuitWall HS: 13sPlank Feet Elevated: 21sRev. Plank Feet Elevated: 25sHollow Hold: 10sArch Hold: 16sChin Up Dead Hang: 10sPBar/ XR Support: 9sPush: 4-5 Reps Mon. FX PUWed. Box HeSPUFri. XR Dip NegativesPull: 4-5 RepsMon. XR RowsWed. Chin UpsFri. XR CurlsSprint/ Run Suicides for 100 MetersRest: 90sRepeat 5 more timesPost Yoga Routine 15-20 MinutesTue/ Thur: Walk 3.25 Miles Yoga for 45-60 MinutesNutrition Starting: May 27th 2012Paleo/ Primal Based1600 Cal/ Day160g Pro/ Day80g Carb/ Day71g Fat/ DaySupplementation:CELLFOOD Original Formula    a. 24-48 Drops/ Day in H2OCELLFOOD Multivitamin Spray    a. 6 Sprays in Mouth/ DayThings 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 Link to comment Share on other sites More sharing options...
Rik de Kort Posted June 6, 2012 Share Posted June 6, 2012 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. Link to comment Share on other sites More sharing options...
Aaron Hughson Posted June 6, 2012 Author Share Posted June 6, 2012 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. Link to comment Share on other sites More sharing options...
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