CC Day 11 and 12

I skipped my CC workout on Friday, doing it instead Saturday at work.

Horizontal Pulls 15, 16, 17 performed on a Smith Machine Set at waist height

Full Squats 2x30


I was pretty surprised to see that even though the grip was much easier, I still managed the same amount of reps as with the dining room table. The reps were smoother, and I didn't have to readjust my grip. Oddly enough, my pulling power seems to be now progressing the slowest out of the four exercises. I'm itching to improve this one quickly considering that I now have less than a month for the Firefighter Olympics climbing comp. The other exercises should have some carryover, but it's time to add in some climbs. If I limit my climbs to 6 per session, and climb no more than two days in a row, that should still provide adequate recovery time.

I was also very surprised by the full squats. After only 2 sets of 30 squats, my legs were burning and I was indeed a bit sore the next day. If followed through to the end, this program should do wonders for my muscular endurance.


I pushed the next session from Monday to Tuesday morning to allow one more recovery day in between sessions.

Incline Pushups 3x40 performed on a work bench countertop

Knee Tucks 3x40 performed on a weight bench


The incline pushups are getting easier, but still not quite as easy as I would like. I'll stay at this stage a bit longer.

This was the first time I met the progression standard for the tucks. I'll probably stay here for at least 2-3 more sessions before progressing on to the next step.


Lately I've been feeling that my integrated strength has improved. By this I mean my body is feeling much more linked together, fluid and strong. This is precisely what I'm looking to improve. In another post I'll delve into this further.