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David Boyle
06-17-2009, 07:57 PM
Going to give those a try 4 sure.

Checked out your vids...man you got some skills!

Chris H Laing
06-18-2009, 06:15 AM
That was a sick nasty Lsit to HS!!!! Im jealous

Kevin Perry
06-18-2009, 07:22 AM
That was Awesome! Nice job!

Chris Salvato
06-23-2009, 05:39 PM
Thanks for the complements guys! Those skills are the best -- where a solid S&C based overcomes the need for specific skill training. I really relish in that ;)

6/19/2009 - Work day. Forgot my paper log at home and then took a plane...so I will have to edit this when I get back from TX...

EDIT - here is the workout information

Warmup
3 Rounds: 5 Pullups, Dips and Pushusp

OAC: slow negs - did one and realized it was way too much and I need to manage my recovery better...

Weighted Chins - Sternum to Bar
BWx5 (fingers hurt)
BWx4 (Fourth only to shoulders - was playing around with grip)
-------
1x5x30 - Lost some ROM on 4th and 5th rep
1x5x45 - Just couldnt get up high enough on the fourth to count it.
BWx5 - Explosive - couldn't do full ROm even unweighted. Needed rest.

TPPU: ground - 3xF-1
1 - 1x3 - Hands to side
2 - 1x3 with falling -- hands to side
3 - 1x3 Hands to side - balance was limiting me
4 - (Extra) 1x3 Hands fwd.

Cooldown
Hip, O/C S/P, Active, Fronts


6/20/2009 - PKNY national jam. Trained mostly handbalancing stuff and bar work since I don't wanna aggravate the knee. Did a whole lot of gymnastics bar kips to show others how they are done properly. Did realize a few things/learned I could do a few skills without much specific training:

Straight Arm Handstand Press on a single bar is doable.
Can press into and hold a handstand easily on perpendicular bars.
Turn Vault to Underbar through rails
I am scared of dynos for some reason - need to work on this fear...
Straddle Planches look good when fresh.


6/21/2009 - Rest Day. Ate lots for father's day.

6/22/2009 - Rest Day. Traveled for the whole day which really kills the desire and ability to train :P

6/23/2009 - Pseudo-Work day. In a hotel Room...also ate some authentic texas BBQ -- ribs, brisket, chicken and i managed to finagle out some sausage....with cole slaw and beans. God I love meat.

PPPU (Hands by hips, hands turned out): 9x5

Very long rest periods - about 5-10 minutes between each. Since I never do hands out this killed the chest and triceps.

Chris Salvato
06-25-2009, 07:26 PM
6/24/2009 - Rest Day. Nothing.

Reworked my schedule for the next 4-6 weeks. Check it below.

Workout A
Dips (weighted dips, planned weekly PRs)
Planche (holds; SPPU negs; TPPU high vol i.e. F-1; PPPU w/rings or wall)
FL (holds; Hang to FL Pulls, Inv. Hang to Hang; Yewkis, TFLPU, SFLPU)

Workout B
Chins (weighted chins to sternum; planned daily linear PR progression)
HSPU (Full ROM - high volume i.e. F-1; density)
RTO Dips (used as lighter active recovery for weighted dips - high volume i.e F-1 sets)

GTG
L-sit to Handstand - Piked

Warmup movements
Muscle Ups
Planche Holds
FL Holds
OAHS
Pirouette
Side Lever

Cooldown movements
Hip
O/C S/P
Fronts
Active
Suspended Side Splits


6/25/2009 - Travel day -- but got back early so I could go to the gym! Huzzah.

Warmup
Didn't really know what to do...wound up just dicking around...
5 or so butterfly kip ups and some Str. FL pulls with some pushups and other junk. Next time I will do muscle ups as planned.

Dips
BWx5
70x3
80x2
--------
95x3x5
120xF

I went in with the intention to make these my bitch and match my PR and it happened. I was very happy. The last set had a difficult final rep but I think I had more in me. I wanted to do a supramaximal load so I jumped up to 120 and it was definitely supramax....but not very much -- I may be able to do it fresh. Next time going for 100x3x5!

Planche - PPPU (ground) - 3xF-1 with hands facing to the sides.
1- 5 -> some pressure in wrists
2 - 10 -> surprised myself - felt a bit easier...maybe my hands moved up on accident?
3 - 7+F -> was focusing more on keeping my hands back. Will shoot for sets of 10+ next time i do this.

FL: Hang to FL pulls - 4x1

All went pretty well. First was lay, second was straddle, third was straddle and 4th was lay. Some of them didn't get up ALL the way but were close. I definitely felt fatigued even from the low volume. My front lever has a long way to go for a solid hold.

Cooldown
O/C S/P; Hip; Active; Fronts - 30 sec each position.

Followed it off with a solid OAHS hold on the right arm :)

Chris Salvato
06-27-2009, 02:12 PM
6/26/2009 - Rest Day.

6/27/2009 - Work Day. Was a bit sore from the Dips attempts but it is OK because this day was relatively light.

Warmup
Some random messing around with muscle ups and front flips.

Also did some Power Cleaning just to see where I currently stand. Pulled 135, 185, 196 and 205 without any problem but 216 was a bit too much. Not too bad considering I haven't cleaned in like 7 months...knee was feeling a bit iffy so I stopped there.

Weighted Chins
BWx5
25x5
------
45x5
25x2x5

The first set had a very attenuated ROM. I decided to tone down the weight. The first 3 reps of the 25# sets had good ROM to the nipple but the ROM died out in 4th and 5th reps. Next time going to stick with 25 and pull way to the chest again 3x5.

HSPU - Full ROM on PB.
1 - 2 Reps...couldn't keep good form with my elbows so i decided to do negs from here on out.
2 - 3 Negs
3 - 3 Negs

Try concentrics again next time out. Hopefully it wont be a problem if i am not sore.

RTO Dips - 3xF-1
1 - 3 Reps - was rushed off the rings so not a F-1 set
2 - 4 reps - not too bad - the soreness from the previous dipping PR was throwing me off
3 - 5 reps - was really getting into the groove of keeping the Rings out and leaning forward. next time going to shoot for sets of 6 reps or more.

Cooldowns
O/C S/P, Hip, Active, Fronts - 30 Sec each.

Chris Salvato
06-28-2009, 08:15 PM
6/28/2009 - Rest Day. Did some slacklining but not much.

Chris Salvato
06-29-2009, 07:09 PM
6/29/2009 - Work Day. Not a bad day all-in-all -- check it out below.

Warmups
Muscle Ups: 1x4 (PR), 1x3+F
Back Lever: 3 sec hold

Oddly enough, I felt a bit warm after this so I was good to go.

Dips
BWx5
70x3
80x2
-------
100x5 (PR)
100x3+f
100x3

Bittersweet. A new 5RM PR but I am a bit upset that I couldn't get 100x3x5 up. Next time I think I will be able to do it. Going to try to listen to my body and make sure it is ready for the task when the time comes.

PPPU (rings): 3xF-1
1 - 5 reps - back started to sag and lost arm position a bit
2 - 5 reps - better form but probably could have done one more
3 - 4 reps - think I was thinking a bit too much on the last rep. Couldn't get up the 5th.

Shoot for at least 1 set with 6 reps next time!

TFLPU: 3xF-1
1 - 6 reps - tucking hard
2 - 3 reps - with adv. tuck position
3 - 2 reps -> adv. tuck -- tucked harder and did 1 more rep then failed.

Rehab: Leg Extensions
50x1 (some minor pain)
40x1 (some minor pain
30x3
30x5

*30 was good w/o pain.

Cooldown
Hip, Active, O/C S/P, Fronts - 30 sec each position.

Maybe a bit too much failure but feeling good, nonetheless.

Chris Salvato
07-01-2009, 09:00 PM
6/30/2009 - Rest Day.

7/1/2009 - Work Day. Not bad...

Warmup
Muscle Ups: 1x3; 1x3 to Back Lever; 1x3 to Bad Back Lever

Maybe a bit much for a warmup...

Weighted Chins: Sternum to Bar
BWx5
------
25x3x5
-----
90x1
100x1
105xF

Sets across were all pretty good. Lost some ROM on the last rep of all sets, unfortunately. Will progress since it was good overall but I am keeping a strict eye on my ROM since sternum-to-bar is most important to my training...

Wanted to do a chin-to-bar max test. Still stuck on 100x1...granted this was after 9 MU and 3 sets of chins across with 2 other attempts...I may have some more in me.

HSPU: 3x3 Negs

Apparently doing these with bad form had no significant translation to proper form. Well, that was a waste. Anyway, elbows were in the whole time and it was hard. Going to continue with negs until I can do one of these properly.

RTO Dips: 3xF-1
1 - 6 reps - Chest felt ripped after this but it was a good set
2 - 5 reps - Lost RTO on the last rep so cut this short -- chest is demolished
3 - 2+F - Wow, couldn't believe this was so hard.

Rehab Leg Ext
30x3x5 negatives

Some behind the back clapping pullup attempts...no dice -- just couldnt make a clap - may be a shoulder tightness problem :P

Cooldown
Hip - 30 sec each position

Didn't do the rest...was short on time.

Chris Salvato
07-03-2009, 11:42 AM
7/2/2009 - Rest Day

7/3/2009 - Work Day. Not bad...see below.

Warmup
Muscle Ups - 1x4; 1x3 -> These felt easy. I felt strong.

Weighted Dips
BWx5
70x3
80x2
-------
100x5
100x5
100x4+F

Really thought I was going to do it - but the second set had a really awkward DB position which made the set harder than it should have been. I think this burnt me out a little. Despite the fact that I fell a little short I am going to build up to 105x3x5 in my next heavy dips workout.

TFLPU (rings): 3xF-1
1 - Adv. - 3 reps
2 - Adv. - 3 reps
3 - Adv. - 3 reps

Next time switch it up with yewkis

PPPU (rings): 3xF-1
1 - 5 reps
2 - 6 reps (7th had some hip sagging)
3 - 5 reps (felt great but 6th had hip sag)

Next time shoot for 8 reps if possible.

Rehab Leg Extensions
40x3x5 L Leg negatives

Feels really great -- progress to 50x3x5 next time if there is no pain.

Cooldown
Hip, Active, O/C S/P, Fronts - 30 sec each
Suspended side splits - 10 sec each

Chris Salvato
07-04-2009, 08:47 PM
7/4/2009 - Rest day. Went to Boulder for some parkour.

An 11 foot wallrun that was difficult for me in the past was relatively easy today. That was good. I tried to keep it light for the knee. Think i managed to control myself.

Chris Salvato
07-05-2009, 03:42 PM
7/5/2009 - Work day. felt weak today...going to take a 2 day break after this.

Warmup
Muscle Ups: 1x4; +10x1x2

Weighted Pullups (prone)
BWx5
---------
30x3+F --> Lost ROM on the 4th -- couldn't get it past the shoulders
35x3 -----> Lost SOME ROM on the 3rd but still counted it
35x2+F --> Lost ROM on rep 3 enough to call it a fail.

Think I just had a bad day here. Going to go for 35x3x3 next time - sternum to bar.

HSPU (PB negatives): 3x4

Overall not bad. Definitely a good workout but felt strong. 3x5 next time.

RTO Dips: 3xF-1 (shooting for 7)
1 - 5 reps
2 - 4 reps
3 - 3 reps

All were def F-1. Think this was just a bad day...need a double-up rest day for sure.

Rehab Leg Extension Negs
50x1 - Was a bit too much - cut back to 40
40x3x5

Cool
Hip - 30 seconds each.

Was not in the mood to do the rest of them since I felt weak and tight.

Chris Salvato
07-07-2009, 08:06 PM
7/7/2009 - Rest day. Did some slackline in the part for about 1.5 hours. At the end I showed some kids back lever, front lever, muscle ups, plyos and flags on some playground equipment since they were interested in BW training.

Oh, btw, the 2 days rest was JUST what I needed. Going to own these dips tomorrow. I can feel it.

Chris Salvato
07-08-2009, 07:14 PM
7/8/2009 - Work day.

Warmup
Muscle ups: 1x3; 1x2

Weighted Dips
BWx5
70x3
80x2
---------
105x3x3

Felt great. Last set was def a 3RM so I know I made the right choice. Next time 105x3x5.

Yewkis: 3x5

Not sure if i did these right. I couldn't go to true FL position and the tucks just felt weird -- dunno why I would do these instead of TFLPU....or maybe I can even start with FL pulls...

PPPU (rings): 3xF-1
1 - 2+3 (had to reposition my feet)
2 - 6
3 - 5

Need to keep elbows in, flared out some.

Leg Extensions
50x3x5

Some slight pain on the first rep that went away. Knee was a bit sore afterwards. Iced and massaged periodically throughout the day.

Cool
Hip - 30 sec each position.

Was running late so scrapped the rest of stretches.

Chris Salvato
07-09-2009, 03:29 PM
7/9/2009 - Rest Day. Just Ice and Massage for knee.

Chris Salvato
07-12-2009, 10:12 AM
7/10/2009 - Work day. I felt pretty tired going into this one and performed poorly. Taking the weekend off to recover.

Warmup
Muscle Ups: 1x2

10 pushups
5 pistols
5 pullup
10 1 footed burpees


Weighted Pullups (prone)
BWx5
--------
35x2x3
BWx5

Just kept losing ROM with the 35s...think it was beause it was a bad day. I think I am going to step this back and stick to BW pullups with explosiveness. Maybe 5x5.

HSPU (boxes)
1 - 2 concentrics with elbows in (PR)
2 - 1 concentric with elbows in -- failed on rep 2
3 - 4 negatives ~5 sec each with elbows in.

Next time going to go for 3 concentrics...

RTO Dips: 3xF-1
1 - 4 reps - F on 5th
2 - 3 reps - F on 4th
3 - 5 reps - Very hard but did it well - maybe could have focused more on keeping the rings out.

Shoot for 7 next time...

Rehab Leg Extensions
60x3x5

Felt some light pain to start but that went away after a rep or two. I still think it may be best to step it back to 50.

Cooldown
Hip, Active, O/C S/P, Fronts - Left Leg very shakey throughout the stretching session. 30 sec each position.


7/11/2009 - Rest day. Just some light BS.

7/12/2009 - Rest day. Light BS again. The knee feels great. Testing a Pistol negative and i was able to do it with only very very slight pain! I may be well again within a month or two, I hope! I am getting excited -- it has been almost a year! Gotta just remember to take it easy on the leg despite the positive feelings I am having.

Chris Salvato
07-14-2009, 05:36 PM
7/12/2009 - I filmed a sequence for a plyos article I am writing...and I wound up doing a lot of plyos work which killed my chest and right leg since i was laying off the left one :P

7/13/2009 - Work Day.

Warmup
Muscle Ups: 1x5; 1x2
Biking: 3 minute cycle on a moderate level

Weighted Dips
BWx5
80x3
--------
105x5
105x4+F
105x3

Goal was to do 105x3x5 but I think the clapping dips the day before did me in. I think I am capable of this but I was still recovering from the brutal plyos workout the day before on my "rest" day...and 105x5 IS a PR after all...so thats a plus.

I decided I am going to progress next session, anyway. I will try for 110x3x5 but will probably just get 110x3x3. We will see how it goes!

FL Pulls: 3xF-1
1 - 2 reps w/o shows - only a slight pike on the concentric
2 - 1 rep w/o shoes and a very sloppy concentric w/a decent neg.
3 - 1 rep w/o shoes -- very very sloppy just a pike to inv. hang and kind of fast neg.

PPPU (rings): 3xF-1
1 - 6 reps - could have possibly done better but upper body was sore.
2 - 5 reps - rings were straying fwd.
3 - 7 reps ...good but the hips sagged on the last rep.

Shoot for 8 next time!

Rehab Leg Ext: 50x3x5

good, 60x3x5 next time

Cooldown
Hip, Active, O/C S/P, Fronts - 30 sec each position.

7/14/2009 - Rest Day. Tested a pistol negative and, for the first time in a year, did a pistol without pain and WITHOUT any massage prior to the test. I also wasn't warmed up. This is great news. I am definitely progressing and very excited!!

Chris Salvato
07-15-2009, 07:13 PM
7/15/2009 - Work Day. Light and decent.

Warmup
Muscle Ups: 1x5; 1x4
Biking: 3 Minutes at a moderate intensity

Explosive Pullups (prone): BWx5x3 Sternum to Bar

This felt good but I was losing ROM for some reason on the last rep of a few sets. Next time BWx5x4


HSPU (PB): 3xF-1 + Negatives
1 - 1 concentric attempt (F) + 3 negs
2 - 1 concentric (S) + 1 F + 2 Negs (1 slow, 1 fast)
3 - 1 concentric (S) + 3 Negatives

RTO Dips: 3xF-1 (shooting for 7)
1- 4 reps -> hard to do when focusing on RTO
2 - 2 reps +F -> My arms strayed to the side which caused a fail while in RTO
3 - 2 reps - pain and tightness in the L Tri so i cut it short.

Rehab Leg Ext: 60x3x5

Went very well. The L. Knee has been pain free for a few days now even on pistol negatives. Going to give it a couple of more weeks before even THINKING about concentrics.

Cooldown
Hip, O/C S/P, Active, Fronts - 30 sec each position

Chris Salvato
07-17-2009, 08:40 PM
7/16/2009 - Rest Day.

7/17/2009 - Work Day. Woke up late so was kinda rushed.

Warmup
Cycling: 3 minutes at a moderate intensity.

Weighted Dips
BWx2x5
80x3
------
110x3x3

Went very well. I am ready to own 110x3x5 next time.

FL Pulls coupled TPPU (rings)
1 - 1 rep w/slow negative ------ 1 rep w/RTO hold
2 - 1 rep with fast negative + 1 shitty rep with fast negative --------- 2 RTO reps.
3 - 1 jumping concentric w/half lay slow neg (failed after this) -------- 2 RTO reps.

Rehab LE
70x3x5

Cooldown
Active, Hip, O/C S/P, Fronts - 30 sec each position

Chris Salvato
07-20-2009, 08:16 PM
7/18/2009 - Rest Day. Some LIGHT Parkour.

7/19/2009 - Rest Day. Nada.

7/20/2009 - Work Day. Felt really confident about getting an OAC today. No dice just yet...

Warmup
Cycling: 3 minutes at a moderate intensity
Muscle Ups: 1x5; 1x3

OAC
2 Attempts with the right - failed at just beyond 50% of the ROM.
2 Attempted wiht the left - failed at a hang :P

3x1 Negatives - Mostly unassisted, tapping the bar to help stabilize. Think these may find their way into my back into my cycle...

Explosive Pullups: BWx5x4

Not bad, still losing some ROM. When I pull well it goes to the abs. When I don't....it... doesn't. Next time, BWx5x5 to sternum or, preferably, abs.

HSPU (boxes): 3xF-1
1 - 3 reps with elbows in. VERY NICE. I am impressed with my improvement so quickly. Maybe there was more translation than I thought?
2 - 2 reps. did not attempt a third because this was a big struggle.
3 - 2 reps - same as set 2.

Next time continue with F-1. This is great. I am seeing a lot of translation to my freestanding HSPU by keeping elbows in.

RTO Dips: 3xF-1
1 - 7 reps (PR) - very strong and solid RTO.
2 - 5 + F
3 - 5 Reps but slightly lost RTO.

All in all very good. Next time shoot for 8 reps.

Rehab LE
70x1 -- too much
50x3x5 -- no pain

Cooldown
O/C S/P
Hip
Active
Fronts

30 sec each position.

Chris Salvato
07-23-2009, 07:11 AM
7/22/2009 - Work Day. Felt like crap. Drank a bit the night before and it definitely screwed with performance and recovery. I was pissed, to say the least. Just even more annoying to be at the intermediate level on many of these skills since progress will hinder so greatly on how I live my life outside of the gym, as well.

Warmup
Cycling: 3 minutes at a moderate intensity.

Weighted Dips
BWx2x5
80x3
----------
110x4+F
110x3
110x1+F

As you can see, this was a horrible bout for the dips. Hopefully with some recovery time and no further drinking I should be able to hit my short-term goal of 110x3x5 next time.

FL Pulls: 3xF-1
1 - 1 lay + 1 str.
2 - 2 str. with some pike at the top
3 - 1 str+1 tuck

The first rep is possible but somewhat difficult - it doesn't feel like a *max* but apparently it is. Going to stick with this. Start with straddle the whole time next session.

TPPU (rings): 3xF-1
1 - 10s hold + 1 rep
2 - 5 sec hold + 1 rep
3 - 6 PPPU

This is awaste of my time because of the placement of the exercise. It is on a very heavy push day but has a very strong psychological component. Next time do either PPPU (rings) or TPPU (ground).

Rehab LEs
1 - 50x5
2 - 50x5
3 - 60x5

60 was too much to start but then it got better and i could do it pain free.

Cooldown
Hip, Active, O/C S/P, Fronts - 30 sec each position.

Chris Salvato
07-25-2009, 09:32 AM
7/25/2009 - Work day. Did not go well. Thought about possibly doing a rest week. Decided that I need to do 3 more sessions then i can do a rest week, no problem. May do a 1RM test in my last session on dips if I hit 110x3x5 in my next session.

Warmup
Cycling: 3 Minutes at a moderate level
MU: 1x3, 1x2 + Cross @ 45 degrees

Explosive PU
BWx5x5

Need to change this to sets of 3. Explosive work should be in sets of 3...doh. This is more clear as #4 and #5 typically have less ROM. Should step up weight in 5# increments while being explosive. This will probably help ROM losses at lower weights, too. Next time 5#x3x3.

HSPU (PB): 3xF-1
1 - 3 reps -- lots of arch on the last one -- but elbows in is now second nature.
2 - 2 +1 negative -- almost deviated to elbows out when it got too hard.
3 - 3 but with lots of arch on the last rep.

RTO Dips: 3xF-1
1 - 1+F -- hm
2 - 3 + f -- left shoulder felt weird...
3 - 2 + form lost ...this was a horrible day for RTO dips!

Rehab LEs
50x5; 60x5; 70x5

Cooldown
Was running late...only did Hip and C S/P for 30 sec each.

Chris Salvato
07-27-2009, 06:24 PM
7/26/2009 - Rest Day...sorta. Did some PK throughout the day including one one-armed push ups and 1 arm wall dip attempts. That may have burned me out more than I thought...

7/27/2009 - Work Day. Was bittersweet...

Warmup
Muscle Ups: 2x3 -- These felt harder than usual today -- but this feeling "hard" is becoming consistent.
Cycling: 3 minutes at a moderate intensity

I am not feeling warm enough after these warmups...hrm

Weighted Dips
BWx2x5
90x3
90x2
--------
110x5
110xF
110xF

I can't explain this event. It has never happened before. I am usually able to get off a couple of reps in the next set - especially if I just did 5. I guess that was a true 5 RM...I am also approaching the end of this cycle which means I probably need to back off a bit....

FL Pulls (straddle): 3xF-1
1 - 2 reps
2 - 2 reps (form kind of degrading)
3 - 1 rep w/bad form + F

These feel good - going to keep them in the routine next cycle -- though they are really hard :D

PPPU (rings): 3xF-1
1 - 8 reps
2 - 6 reps
3 - 4 reps

These went pretty well. Shoot for 9 next time.

Rehab LE
60x5 - slight pain
60x5 - pain went away
70x5 - good

Cool
O/C S/P; Active; Hip; Fronts - 30 sec each position.

Chris Salvato
07-29-2009, 06:17 PM
7/28/2009 - Rest Day

7/29/2009 - Work Day. Not bad...definitely ready for that rest week after my next workout, though...

Warmup
MU: 1x3; 10#x1x2
Burpees: 2x10

Explosive Pullups
BWx3
10x3x3

Good ROM throughout the sets. If I continue this then I may want to progress weight in this way to 20x3x3.

HSPU (PB): 3xF-1
1 - 3 Reps with a lot of arch on last rep...maybe coulda squeaked out 4 with bad form
2 - 2 reps - last rep was slow and I lost the bounce out of the bottom
3 - 2 reps + F

Sets 2 and 3 were facing the wall and this is how I will do them from now on. Going to continue to shoot for 4.

RTO Dips: 3xF-1
1 - 4
2 - 3
3 - 2

Just felt weak today again...continue to shoot for 8 reps.

Rehab LE
30x3x10

Felt good. Frustrated with progress, as usual.

Cool
Hip, O/C S/P, Fronts, Active - 30 sec each.

Chris Salvato
08-02-2009, 09:02 PM
7/30/2009 - Rest day.

7/31/2009 - Work day. Last one of the cycle. Not too bad, overall :)

Warmup
One Legged Burpees: 3x5
MU: 1x3
Squat: 3x45
2x95

Weighted Dips
BWx5x2
80x2
90x2
--------
110x5
110x3+F
110x1

After the second set my chest felt incredibly ripped and sore quite suddenly. I couldn't do more than 1 rep in the second set as a result. I think after a week off and another intro session or 2 I can nail this 110x3x5 without a problem.

FL Pulls (straddle): 3xF-1
1 - 2
2 - 1+F
3 - 1 str+1adv. tuck

My chest was SO ripped from the dips that these were damn near impossible. Try for 3 pulls after rest week.

PPPU (rings): 3xF-1
1 - 5
2 - 5
3 - 3

Last rep hurt too bad so I had to stop. Chest was absolutely wrecked so shooting for 9 was not going to be possible. Try for 9 again next time.

Rehab LE negs:
30x10
40x10
50x10

Cooldown
O/C S/P, Active, Hip, Fronts - 30 sec each position

8/1/2009 - Active Rest Day. Aerial's Gymnastics tricking session.

Went well enough. Still re-conquering my back tuck fear. Made a lot of progress but its going to take some more work.

8/2/2009 - Active Rest Day. Some parkour stuff including front flips. Maybe a bit too much for the knee. Lots of ice and massage.

Chris Salvato
08-13-2009, 08:27 PM
Well well...it seems I am a bit backlogged here...I won't remember EVERYTHING but oh well :P

8/3/2009 - Rest Day.

8/4/2009 - Active Rest Day. Went to an open gym at ArtSport and worked on some tramp stuff with a knee brace on. Also worked on some side flips into the pit - but the set and punch bothered the knee a bit. Worked on some handstand junk and just messing around. I thought my knee was fine after this...but it wasn't....

8/5/2009 - Rest Day...just some random junk in my apartment.

8/6/2009 - Rest Day.

8/7/2009 - Day 1 of the COPK jam. Did what may have been a bit too much jumping. Knee was slightly sore though I thought I was going very light on it.

8/8/2009 - Day 2 of the COPK jam. Did some very light technique work on some rails but the knee did not like that at all. By the end of the day my tuberosity hurt very badly and the bone was tender to touch. Pain migrated at some poitn from between the patella and the tuberosity to being focused on the tuberosity. The bone is very palpable and tender. Decided I need to do absolutely nothing on the knee for 6 weeks.

8/9/2009 - Day 3 of COPK Jam. Did pretty much nothing all day aside from Handstand stuff up and down stairs and rail balance. The rail balance bothered the knee, also, so I really knew that nothing meant nothing...

8/10/2009 - Day 4 of COPK Jam. Did ABSOLUTELY nothing on the knee. Only walking. If I could use my knee to get up onto a box, i still didn't use it - did everything with my arms. Really focused on staying off of the knee.

8/11/2009 - Rest Day - busy preparing for a meeting.

8/12/2009 - Rest Day - busy preparing for a meeting.

8/13/2009 - Overslept. Had to do my workout in the PM. Meeting tomorrow so I wanted to sneak in a workout to get my body back into it. Turns out my chest is still sore from the ME 3x5 dips I strained myself on almost 2 weeks ago...

Warmup: Some random junk...
5 DHPU; Advanced Tuck Planche 3x3 sec; 5 Kipping PU; 10 dips; OAHS; OAEL; 5 DHPU; 4x1 FSHSPU negs; L OAHS; R OAHS (long holds); 10 dips

Weighted Dips
45x5
90x4
100x2
-------
70x3x5

This was definitely a drop set and it was easy...but it still hurt my chest -- hell breathing is hurting my chest. 100x2 would have been easy but the chest was in pain. Fail. Maybe I should nurse this? :P

70x3x5 was a good re-introductory weight. I think I can do 100x3x5 next time provided that my chest doesnt feel like crap...then go for 110x3x5 again...

FL Pulls to Adv. Tuck FL Pullup
1 - 1 lay pull to 4 TFLPU
2 - 1 str pull to 2 TFLPU
3 - 0 pull - 5 TPFLPU

Lost steam big time. Feel week. Did a lot of front levers to show people stuff at the COPK jam so I guess it took its toll on me....I didn't like this much anyway. Pulls alone are good...or yewkis or something.

PPPU (rings)
1 - 3
2 - 4
3 - 4

Chest hurts - hindering performance. Still would like to shoot for 9

Cooldown
Hip, O/C S/P, Active, Fronts - 30 sec each position.

Chris Salvato
08-15-2009, 09:02 AM
8/14/2009 - Rest Day.

8/15/2009 - Work Day...but haven't done it yet. I think I need more structured, regular and advanced planning for my dips to get up to 2xBW. I will be considering this a bit and upping my frequency some on the dips...but for now will stick with 1 on 1 off...

Chris Salvato
08-17-2009, 05:19 PM
Wound up doing nothing on 8/15....and today is the first day I am getting back into structure training with the following program for the next 4-6 weeks.

http://www.chrissalvato.com/wp-content/uploads/2009/08/Workout8091.png

HSPU: 3xF-1
1 - 3
2 - 3
3 - 2 + F

Not bad, a bit too much arch but felt good. Next time shoot for 4

FL Pulls: 3x1 (heavy)
1 - 1xFull Lay - bit of pike
2 - 1xFull Lay - bit more pike -- need to clean up form.
3 - 1xStr. - a bit better.

Next time just do Str. on Heavy Day.

RTO Dips: 3xF-1
1 - 4 - Chest a bit sore so didnt wanna push it
2 - 4
3 - 4

Trying not to push it. Focus again on the bounce out of the bottom. Can definitely do more of these next time was just not in the zone because of the chest. Better to ease into it, anyway.

PPPU (rings): 3xF-1
1 - 5
2 - 5
3 - 5

Not bad. Can definitely do more but wanted to ease into it and not push too hard.

Pullups (light - to chest)
BWx5
------
30x3x3

Not too bad. Switching lighter days to muscle ups after this.

Cooldown
Hip, O/C S/P, Fronts, Active - 30 sec each.

Chris Salvato
08-19-2009, 05:09 PM
8/18/2009 - Work Day.

Freestanding PB HSPU: 3x3 Attempts of HS into SS neg.
1 - Freestanding, no wall assist - hard time keeping my body over my head on the neg. Scared.
2 - Freestanding, halfway through decided to use wall assist. Was away from the wall but used it as a safety net in case i started to go way over balanced.
3 - stuck with wall assist. This is the way to go for now.

Next time do 3x3 against the wall using the wall as little as possible.

FL Pullups (meant to do pulls but i screwed up the order :P) : 3x5
1 - 5 reps
2 - 5 reps
3 - 5 reps - hips sagged slightly to avoid hitting the top of the bar.

3x5 next time but do these on rings!

Adv. TP Hold: 3x6 sec

Went well. Up to 8 seconds next time juts to continue the lower intensity hold. Forearms burnt a bit.

Pullups (Heavy Single)
BWx5
45x2
70x1
90x1
100x1
110xF (pronated grip)
110xF (supinated grip)

Got about halfway on the 110s. Gonna go for 105 next time, then 110 the following week if I get 105.


Dips (Heavy Sets)
BWx5
45x5
70x2
-----
95x5
95x4
95x3

Next time try to go back to 100x3x5 since my neural pathways should be all cleared up. I think I was still held back by some residual chest pain.

Cooldown
Hip, Active, Fronts, O/C S/P - 30 sec each position.

Worked some tramp skills on my back at night. Mostly barrel rolls...random handstand stuff as usual, too.

8/19/2009 - Rest & Ice for the knee.

Chris Salvato
08-20-2009, 08:29 PM
8/20/2009 - Work Day.

Wall HSPU: 3xF-1
1 - 3 -> Some arch and then lost balance
2 - 2 + 1 neg - good form, didn't want to arch
3 - 1+1 w/sloppy form.

Oh well. Keep this up with freestanding neg work...

FL Pulls (light): 3x3 Adv. Tuck Pulls

Not bad. Try to go to 3x4 Next time.

Dips (light)
BWx5
45x4
--------
70x5x5

This felt good. Nice and fast and strong but did slow down a bit in sets 4 and 5. Go to 80x5x5 next time.

PPPU (rings): 3xF-1
1 - 5 reps
2 - 5 reps
3 - 4 reps

Form got a bit worse -- stilla tendency to bring arms forward. Next time go for higher volume on the PBars

OAC Negatives: 3x3
1 - 3L/3R w/2 fingertip assist
2 - 3L/3R w/2 fingertip assist
3 - 3L/3L w/ some sort of assist

God, I forgot how much this sucked. This just about made me wanna puke. Next time do these as frenchies.

Cooldown
Skipped - running short on time and motivation.

----------------

Saw a PT for my knee today. She gave me some recommendations (stretches like I have been doing, ice massage, cross friction) and told me that I could do light work with my legs so long as the pain I experience clears up in 3 days. If it does not improve in 30 days then go to another ortho for a second opinion because surgery may be warranted to remove whatever is in the knee joint.

Did my hip stretches later since I was told to do them every day for 10 days.

Chris Salvato
08-22-2009, 02:34 PM
8/21/2009 - Work Day.

Squats
45x5
65sx5x5

FL Holds: 3xJust Below Max Holds - Adv. Tuck
1- 13 sec
2- 14 sec
3- 12 sec

All times are estimates since its nearly impossible to time your adv. tuck FL alone. Going to try for 15 sec next time.

HSPU (FS PB w/wall safety net): 3x3 Controlled negs to shoulder stand
1 - 3 - hard to balance
2 - 3 - keep over balancing
3 - 3 - bit too fast, losing some control

Dips (Heavy Single)
BWx5
45x5
70x3
90x1
115x1
125xF
120xF

The 115 felt very easy - i thought 125 was going to be a joke...i think I lost my bounce out of the bottom. I think I am just not used to 1RM'ing. I expect this to be a lot better next week.

TPPU (PB): TPx3x5
1 - 3 reps
2 - 3 reps
3 - 3 reps -> felt really hard

Chinups (Heavy Sets)
BWx5
20x3
60x3x4

Not bad. Go for 70x3x3 or 70x3x4 next time depending on how I feel.

Cooldown
Hip
Active
O/C S/P
Fronts

30 sec each hold.

8/22/2009 - Some squat work for the knee since it was recovered from the squats the other day. Also my stretches and icing for the knee.

Squat
45x2x5
95x3x5

Chris Salvato
08-23-2009, 11:12 AM
8/23/2009 - Rest Day.

I am getting sick of this piece of paper on my table with the info from my PT. I figured I would put the information from our meeting in my log, instead.

Allison Rector, MPT, COMT, OCS
ProActive Physical Therapy
3522 Hartsel Drive
Colorado Springs, Colorado 80920
P: 719-535-2757
F: 719-535-2767
E: proactivept@me.com

"Prescription"
Continue to rehab with light work for the next 30 days (8/20/2009 - 9/20/2009). If there is no improvement with the following regimen that seek a second opinion from an Ortho and mention that I may need surgery to remove a small calcium deposit exposed in previous x-rays.


Ice Massage - 3 minutes at a time. At most, 1x per hour.
Massage - Cross friction at site of pain. 1x every other day.
Stretch - Normal hip flexor suite of stretches for 30-60 seconds EVERY day for first 10 days (until 8/30/2009). Stretch until sense pain in the tendon then back away just a touch.
Foam Roll/Tennis Ball - Low Priority...but can do it for the muscle belly if I want.

Exercises
Squats - Light
DLs - Light

Should load these exercises and pain during work is OK but it should recover within 72 hours. If not then I did too high of an intensity. Air, Wall and Hack squats are likely best to avoid the knees going too far forward which will add stress to the joint which may not be desirable.

If there is no progress/attenuated symptoms by 9/20/2009 I should contact one of the two doctors:
Dr. Walden - 719-570-7272
Dr. Pak - 719-473-3332

Chris Salvato
08-24-2009, 06:07 PM
8/24/2009 - Work Day. Not bad but very low energy -- the lifts suffered, for sure.

Squats
45x5
65x5
90x5
135x5

Knee felt fine. Pretty much pain free.

HSPU (wall)
1- 2 -> some archign
2- 2 -> good, squeezed everything and the "tight" cue cleaned up the arch
3- 2 -> good, can likely hit a deeper ROM, though.
4- 2 -> good, solid reps.

All in all not bad. Reps are a bit lower than I would have liked. I would like to get my volume a bit higher while staying true to a full ROM without arching. This goal is taking me a lot longer than I thought -- I keep finding out my form is somehow wrong :P

FL Pulls (heavy): Straddlex3x5
1- 2 -> looked good, second one may have had slight pike.
2- 1 good + 1 ugly, heavy piking during the positive to get up to inverted position.
3- 2 - good...first one had fast negative. Second one had slow negative.

Shoot for 3 next time. Don't worry about slow negatives...lets see how that goes.

RTO Dips: 3xF-1
1- 6
2- 6
3- 6

These were hard. 7 was just not possible. Shoot for 8 next time!

PPPU (PB): 3xF-1
1- 6
2- 6
3- 6

These felt more "solid" than the rings but there was still some unconscious hip sagging. It is probably best to keep doing these on rings, for the msot part. Can probably do 9 or 10 on PB if I am feeling better about the whole thing....may want to just stick to rings, though.

Muscle Ups: 3xF-1
1- 2+F
2- 3
3- 2+F

This is how I know I am tired...my normal MU max is usually at least 5 reps. I think the tris were just blasted from all the pushing I just did between RTO and PPPU. Next time, do these a bit earlier in the workout -- before FL pulls.

Cooldown
Hip, O/C S/P, Fronts, Active - 30 sec each position.

Chris Salvato
08-26-2009, 10:10 AM
8/25/2009 - Work Day. Slept through the AM workout and was feeling lethargic during the PM workout...performance kinda suffered on the Dips, sadly. I need to retool workout order so that dips go first so that I can hit my weighted dips goal...

FSHSPU (PB): 3x3 negatives focusing on balance and using wall as safety net

Not too bad. Need to just keep doing this as much as possible. Possibly do more of it at night when I am home with the PB.

ATP Holds (PB) : 3x8 Sec
1 - Forgot to go to advanced tuck - held about 4 and 4 between TP and ATP.
2 - 7 Sec ATP with some drop to my hips.
3 - 8 Sec ATP - full & nice

Stick with 8 sec until its solid.

Light FL Pulls: 3x3 Adv. Tuck Pulls

Some reps felt like hips were rotating before the shoulders. Just have to focus on fixing some piking problems and I will be ok on these. The light work felt good.

Pullups (heavy single)
BWx5
45x2
70x1
90x1
105x1
110xF -> about 90%-95% of a rep.

Did better than last week, marginally. Try 110 again next week. I am confident that I can get it easily next week looking at how well I did this week.

Dips
BWx5
45x5
70x2
------
100x4+F (This made me very pissed off)
100x3
100x3

I don't know what this is all about. Going to try 100x3x5 next time doing this as the first workout in the session. I am a bit annoyed by this seeing as I lost 10-15# in a 2 week rest period. Very annoyed for sure.

Cooldown
O/C S/P, Hip, Active, Fronts - 30 sec each position. Need to focus on pushing harder into the position on the active stretches.

Chris Salvato
08-27-2009, 09:53 PM
8/26/2009 - Rest Day.

8/27/2009 - Work day. Felt kinda beat. I definitely need more sleep but I have been spending a lot of nights up late these days :(

DLs
90x2x5
100x3x5

Felt really good - tight and strong - and my knee felt no pain (but it never felt pain during DLs, anyway.)

HSPU (full ROM; wall; PB): 3x3

Overall pretty good. Last rep of last set was really ugly but the rest were good. I think I am going to stick with 3x3 for now until the form gets better....kind of a steady-state sort of training with HSPU.

FL Pullups (rings): 3x5 ATFL

Not too bad. Felt kinda weak. Hips sagged on a couple of reps. going to do this steady state too, 3x5 ATFL on rings for a while as form gets better.

Pullups (heavy sets)
20x3
70x3x3

Felt great all around. 75x3x3 next week, for sure....or 70x3x5 attempt.


PPPU (rings): 1x5; 2x6

Not bad. Felt strong but I have this nagging suspicion that my form is wrong. I may want to video this, if possible...but I don't think that's going to happen.


Dips (light sets)
BWx10
45x8
45x7
45x7

Not bad. Surprised that I couldn't do more reps but I have been feeling kind of out of it lately, anyway, from bad sleep most likely.

Cooldown
Hip, O/C S/P, Fronts - 30 sec each position -- skipped active bc i was late and tired.

Chris Salvato
08-28-2009, 05:07 PM
8/28/2009 - Work Day. Last day before Vegas. Workout in the AM, Aerial fabrics in the PM (sometime in the next hour or so :P )

Squats
45x10
65x5
95x5
135x5
145x5

Very slight knee pain which I was told is ok. 145x5 was embarrassingly hard.

FSHSPU (Wall as safety)
1 - 3 w/pretty good balance
2 - 3 w/pretty good balance
3 - 3 w/balance going to shit

FL Holds: Adv. Tuck
1 - 13 sec
2 - 13 sec
3 - 12-13 sec

Hard to do this alone but I am getting closer to a 15 sec hold. I think its pretty good where I can move on but Ill wait until an official 15 sec hold.

Dips (heavy single)
BWx5
45x5
90x1
-----
115x1

Didn't try to push it. 115 went up very slow. I am fairly convinced that I am already overtrained and that I need to tone my volume down a bit when I get back from vegas. Going to only focus on 1 pull and 1 push goal but go balls out on them and see how I do.

TPPU: 1x3

This was too hard. Was doing way too much. TPPU should feel easy for me, not hard. Need to recover a bit.

OAC Negs: 3x3

These will not be fun for a while. Alternated arms this time and it was grueling. Getting better in that I don't feel like puking but still a godless exercise.

Cooldown
Hip - 30 sec each

Was running late and was tired, again....just did hip for rehab purposes.

Chris Salvato
09-04-2009, 08:57 PM
8/29/2009 - 9/4/2009 - Rest Days.

Was at a conference for work running on a disproportionately high amount of booze, lots of "bad" food and little sleep. Have company in town until after labor day. The extended rest has been good for my BW skills. OAHS seems much easier to get into. Still capable of L-sit to Piked HS Press easily on PBars and was able to easily pull into a 3-4 sec FL earlier this week. I think my dip numbers will have declined but such is life - I had a great time and still feel very strong. :P

Chris Salvato
09-08-2009, 09:41 PM
9/5/2009 - 9/7/2009 - More Rest Days. I am actually coming out of this rest period feeling stronger as opposed to weaker for the first time in a LONG long while. I guess Vegas was just what I needed.

9/8/2009 - Structured work day - no set schedule.

Warmup
Muscle Ups: 1x5 (rings); 1x3 (rings); 1x2 (bar negatives)

Iron Cross
1x >45 degree hold
2x 45 degree holds
2x holds at 90 with a LOT of support on the box

PPPU (rings w/feet on box): 3x5

These got better with each set. Feeling good.

OAC: Low Rope Assisted concentrics - 3x3

Very last rep was a fail at about .95 of a rep. These felt good, though.

Cooldown
Active; O/C S/P, Fronts, Hip - 30 sec each position.

Rafe Kelley
09-08-2009, 10:56 PM
8/29/2009 - 9/4/2009 - Rest Days.

Was at a conference for work running on a disproportionately high amount of booze, lots of "bad" food and little sleep. Have company in town until after labor day. The extended rest has been good for my BW skills. OAHS seems much easier to get into. Still capable of L-sit to Piked HS Press easily on PBars and was able to easily pull into a 3-4 sec FL earlier this week. I think my dip numbers will have declined but such is life - I had a great time and still feel very strong. :P

Strong? You claim to be strong one is never strong, wherever you are strong is the next set of goals. When I could pull 300 400 was strong now I can pull 400 500 is strong. :p

Chris Salvato
09-09-2009, 06:13 AM
Wow way to take me down a few notches Rafe!

I think you misunderstood me, though. I know I have a long way to go! Normally, even after a rest week, I come back feeling week. Holding onto the bar for pullups and OACs leaves me with lots of doubts. This time, however, I grab the bar and feel like I can pull the Front Lever or the OAC...the bar feels solid in my hands.

That is what I meant - I have a long way to go! To be as strong as you will take a long time...we can't all be like Tyson and pull OACs without training :P

Rafe Kelley
09-09-2009, 10:00 PM
Sorry if that came across harsh, didn't mean it like that, just sounded funny the culture of parkour in my experience is to never be satisifed with were we are and I like that I like that constant striving. I was just trying to remind you to keep your goals out in the front of you and not feel complacent with were you are. Didn't mean to assume you were just trying make a joking reminder of the importance of humility and progression.

I have long way to go before my strength is anywhere near yours for gymnastic elements as well. Hope we get to get together and work towards our goals together soon.

Chris Salvato
09-10-2009, 07:36 PM
Sorry if that came across harsh, didn't mean it like that, just sounded funny the culture of parkour in my experience is to never be satisifed with were we are and I like that I like that constant striving. I was just trying to remind you to keep your goals out in the front of you and not feel complacent with were you are. Didn't mean to assume you were just trying make a joking reminder of the importance of humility and progression.

I have long way to go before my strength is anywhere near yours for gymnastic elements as well. Hope we get to get together and work towards our goals together soon.

For sure, man. I look forward to training with you again.

I never really am satisfied -- always something harder and more challenging ahead. Lately, though, I have been overreaching so much that when I grab the bar it hurts just to grip it. When I took that time off I came back and grabbed the bar and felt stronger than ever!

I still have a long way to go - thanks for the joking reminder!

9/9/2009 - Rest Day. Nothing.

9/10/2009 - Work Day. Went kind of light since I am training aerial fabric doubles tomorrow.

Warmup
2xBack Lever to 3 Muscle Ups
1x3 Muscle Ups

Squatting: Intermittantly between sets of upperbody stuff..
OH - 45x2x5
BS - 111x5
OH - 90x5
BS - 135x5

Iron Cross: 5x3 sec at 90 degrees.

This was pretty brutal. Those 3 seconds each felt like a minute, at least.

Planche Work
Str. PL Hold: ~1-2 sec
PPPU (feet on box, hands on ground): 1x5; 1x10; 1x12

The last set of PPPU was hard. a set of 15 would be nice. :P

Weighted Chin Negs - Supra Maximal
135x3
115x2x3

Wow that was brutal. Last rep on 135 and 115 both went a bit too fast.

Cooldown
O/C S/P, Active, Hip, Fronts - 30 sec each position.

Chris Salvato
09-13-2009, 06:45 AM
9/11/2009 - Aerial Fabric Training.

Learned some new skills on the fabric and, man, that shit is hard. Did a lot of supporting my partner from straddle back balance to get used to what it feels like to be loaded on the fabric and to also hold someone...and how that is different from holding something that is not alive. It was pretty brutal and fun...will be doing this every Friday, I believe.

9/12/2009 - Rest Day.

Went to APEX Movement to hang out so did some very light pullup stuff and some flips just for fun. The knee seemed to be able to take it but flared up just a bit. stretched it before bed.

9/13/2009 - Rest Day.

Chris Salvato
09-14-2009, 10:53 PM
9/14/2009 - Rest Day. Too busy with travel.

Chris Salvato
09-15-2009, 05:31 PM
9/15/2009 - Light Work Day.

PPPU (elevated feet on box, hands on ground)
1x5
2x7

HeSPU
1x7 w/bounce out of eccentric.
1x5 w/dead stop out of bottom.
1x4 w/dead stop out of bottom.

Squats
3x20 Air Squats

Stretches
Hip Flexors - 30 sec each position

Chris Salvato
09-17-2009, 06:56 PM
9/16/2009 - Forced Rest Day. Long Travel day. Annoying.

9/17/2009 - Work day. Felt great to move a heavy load - which is my heavy 181# ass at the moment...somehow put on about 5# in a few weeks. Might be the disproportionate amount of carbs I have been consuming lately.

Warmup
10xKipping Pullups
2x(BL to 3MU)

Iron Cross
1xMinimal Loading at 90 degrees
2x2 Negatives to 90degrees with minimal loading -- the second overall rep was tough but then they got easier. Kept my hands just in my periphery.

PPPU (rings w/feet on box)
2x5
1x3

Form was spotty. These felt hard. Going to try RTO dips to TP holds next time on rings.

OAC: Assisted concentric with unfocused negative. Used hammer grip bar for pulling and a lower bar with 1/2F to assist.
4x3

Hard, felt good. These are getting a touch easier.

DL
111x10
155x10
185x5

Felt good to lift things with my ass again. No pain on the knee.

Cooldown
O/C S/P, Active, Hip - 30 sec each.

Skipped fronts, need to focus on getting hips square...

Chris Salvato
09-19-2009, 10:54 AM
9/18/2009 - Fabrics Day.

This shit is hard. Worked on a lot of techniques that are hard to quantify but my body is pretty sore today. Very similar to pullups and rope climbs - but more annoying :P

Chris Salvato
09-21-2009, 06:26 PM
9/19/2009 - Rest Day.

9/20/2009 - More Fabrics.

This is very hard -- a lot of technique involved. Just drilling most of the main doubles skills as well as some basic conditioning techniques over and over and over again.

9/21/2009 - Work Day. Guh, this was hard running on low sleep after staying up late AND waking up early. I do feel, however, that it was very productive.

Warmup
Some planche attempts in full lay. Felt good. Did some straddle planche holds for a few seconds that also felt good. I think this is solidified -- need to get it on video when I am fresh again to make it official.

Also did some PPPU and kipping pullups just to get the HR up and blood flowing a bit. Felt good - the bar didn't feel agonizing in my hands. :P

Iron Cross
3x2 Negatives as slow as possible to sit then a lean back into a 90 degree hold.

Felt very strong today -- best day yet. Continuing to try and lean back more and more. Not sure if the psuedo-cross holds on the fabric are helping this or what? I am sure they must be.

RTO Dip to TP
1x3
1x2
1x3

First 2 sets were slow tempo and unnecessarily hard. Last set was fast tempo. Focus on doing these quickly without thinking too much.

Weighted Chin Negatives
135x3
135x3
115x3

Reps got a bit too fast towards the end of each set. Each set was a battle. This definitely felt better than last week, though. May up the weight if I can do 135x3x3 next time.

MetCon

Dual Alternating Tabata
187# DL
1 - 7
2 - 5
3 - 3
4 - 3
5 - 3
6 - 3
7 - 3*
8 - 3*

*Switched to 135 in the interest of form and safety.

PPPU
1 - 15
2 - 10
3 - 8
4 - 6
5 - 7
6 - 7
7 - 7
8 - 7

Felt wiped and was covered in sweat. Good day.

Cooldown
Forgot to do it. Oops...

Chris Salvato
09-23-2009, 07:42 PM
9/22/2009 - Rest Day. Ow Sore! The workout I did was a lot harder on my body than I thought...but looking back it was a LOT!

9/23/2009 - Work Day. Felt tight and sore so just did some light squatting. My elbow was acting up a bit, probably from the negatives, so I decided to lay off pulling exercises.

Squat
BWx3x10
45x5
95x5
135x3x5

Some suprapatellar pain/discomfort.

DL
111x10

PPPU
10 standard pushups
3x3 TPPU on boxes for full ROM

Not bad, some hip sagging problems. These are getting a bit easier - though it is still hard to go for higher volume.

Cooldown
Hip
O S/P
Active Pike

30 sec each...felt tight and sore -- my abs were wrecked. Had to go light.

Chris Salvato
09-26-2009, 06:22 PM
9/24/2009 - Rest Day.

9/25/2009 - Fabrics Day. ~2 Hours. Brutal on the grip and on the pulling strength. My overall strength has gone down a bit, i think - but it is nice to not feel like shit all the time. My diet has been in the shitter for 2-3 days. Going to need to clean that up a bit...

9/26/2009 - Rest day. Brutal headache.

Chris Salvato
09-27-2009, 11:23 PM
9/27/2009 - Parkour training day.

Trained for about 7 hours or so. Tested the knee a bit much -- did a fair amount of jumping. It is a bit sore but I think it should clear up within 72 hours, which is on par. Got a cat-to-precision that by which I was initially very intimidated. That is always a good thing considering how little I train Parkour these days because of my knee. I also did a handstand stair decent down 3 huge stairs (over 2.5 feet each step) but I could only do that once. HS to elbow lever has gotten better, also.

Still horribly afraid of backflips since I haven't done them in so long. Horrible.

That's it for now -- will stay posted on the knee soreness.

Chris Salvato
09-28-2009, 06:32 PM
9/28/2009 - Work day. Kind of light, kind of not.

Warmup
10 Kipping Pullups; 135x10 DL; 10 Dips; 1x2 Kipups

Planche: 3xF-1 PPPU, rings, elevated
1 - 6
2 - 5
3 - 5

Nice chest pump there. Wasn't a true balls out failure but when I felt my hips sagged I cut the set short. Good stuff.

Weighted Chins
90x2
90x1+F (about .8 of a rep)
90x3 (negatives)
90x3 (negatives)

Cooldown
Hip
Active
O/C S/P
Fronts

3 Backbends against wall.

I am starting to think my front split problems may be due to my inflexible back. Going to work on my back flexibility with backbends, foam rolling and possibly bridges over the next few months.

Chris Salvato
09-30-2009, 08:09 PM
9/29/2009 - Rest Day.

9/30/2009 - Work Day. BF tested at 12.9% in the gym using calipers. Electronic tester shows 13%. Hrm.

Warmup
10 KPU; 45x10 OHS; 5 fingertip PU; 5 Pushup; 10 dips
10 BFKPU; 45x10 OHS; 10 FTPU; 10 Dips

Iron Cross: Support to 90 degree hold and back.
3x2

Each set had a good first negatives and a wonky second negative w/o a concentric. Need to focus on bringing the rings to the FRONT more.

TPPU: (1 Hold on rings + 3 TPPU on ground)x3

Last set had a bad third rep - considering it a failure.

OAC: 3x(1 rep + .25 rep + .5 rep + .75 rep + 1 rep) with 2 finger assist on a lower bar.

This was pretty exhausting.

DL
111x10
133x5
153x5
183x5
203x5

Just want to get back into this. No knee pain at all.

Cooldown
Hip
Active
O/C S/P
Fronts

30 sec each position

Backbends - 3 reps

Chris Salvato
10-02-2009, 09:22 PM
10/1/2009 - Rest Day. Lots of eating shitty food and drinking. Fail.

10/2/2009 - Work Day. Had to keep the workout a bit short so things went a bit quickly.

Warmup
5 KPU; 10 Fingertip Pushups; 15 Squats
5 KPU; 10 Dips; 15 Squats
5 KPU; 10 dips; 15 squats

Iron Cross
3x2 negative to hold

Pecs feeling this more...still need to focus on holding arms in FRONT of my body.

PPPU (rings w/elevated feet)
3x5

Each set was much harder than the last -- form breakdown on some final reps, too.

OAC -- kind of a weird medley...below is a group of sets that were done with both L and R
1) 2F Assisted concentric -> .25 ROM neg with minimal assist -> 2F Assisted concentric -> Full Negative with minimal assist -> 2F assisted concentric -> Full negatives w/2F assist
2) 2F Assisted concentric -> .25 ROM neg with 2F assist -> 2F Assisted concentric -> Full Negative with 2F assist -> 2F assisted concentric -> Full negatives w/2F assist
3) 2F Assisted concentric w/negative x 2
4) 4x.25 ROM concentric and negative with 2F assist

Cooldown
O/C S/P
Fronts

2 bendbends

Chris Salvato
10-04-2009, 11:24 AM
10/3/2009 - Active Rest day sort of...

About 5 hours of parkour. Sat coached me on front flips. Getting back into the groove of these! Probably going to start gymnastic's classes in November when my schedule clears up some. Open gyms until then so that I can start back tucking again -- got this silly fear hanging over me :P

Followed this with ~2 Hours of Fabrics work. Got a double-foot ankle lock and still trying to work on some other skills. Overall getting more comfortable on the fabric and with climbing in general.

10/4/2009 - Rest Day. Packing for my san fran trip!

Chris Salvato
10-09-2009, 07:14 PM
10/5/2009 - Conditioning session and Jam with some SFPK people. The endurance stuff killed me since I never train endurance anymore. Left me sore for several days. Well...that and travelling makes me sore, also. I did a decent amount of jumping, precisions (running and standing) and cat leaps and such. No residual knee pain. This is a good sign.

10/6/2009 - Rest day.

10/7/2009 - Rest day.

10/8/2009 - Wanted to work out but wound up resting since I was in an airport all day. My muscles felt very sore, also. Probably from all of the travelling and stress.

10/9/2009 - Work day. Still felt very sore and somewhat "under the weather" but forced myself to work out a bit.

Warmup
2x10 BW Squats

Squats
45x2x6
95x5 - struggling to find how to activate the glutes
135x3
------
165x3x5

Thinking too much about the movement. Form suffered a bit. Overall, though, it felt good.

Deadlifts
111x5
133x5
177x3
197x2
--------
222x5

Felt good but a bit wary about form degeneration. Did feel a strong glute contribution.

Open Chain Hamstring Curls
30x10
70x3x10

Felt good. Doing this under chiro's orders.

Cooldown
Hip
Active
Open S/P

Just didn't feel into the whole stretching thing today so cut it short.

I think I need to find a way to get fish oil on the road...and I need to get back into structured training again...

Chris Salvato
10-11-2009, 09:49 AM
10/10/2009 - Still feeling sore/achy. Did some parkour and flipping. Knee felt fine. Saw Ken later in the day for some adjustments and he told me that I can use the knee without discretion and let him know if there were any problems such as pain. Told him OK and went and used the knee. Some minor soreness but I am scratching that off because my whole damn body aches. Going to rest this out until I feel better....and take my vitamins and fish oil.

Rafe Kelley
10-11-2009, 11:00 AM
Thats awesome news man. Now when you come visit we can really lift heavy stuff.

Chris Salvato
10-12-2009, 07:46 PM
Thats awesome news man. Now when you come visit we can really lift heavy stuff.

Lookin forward to it man!

10/11/2009 - Rest Day.

10/12/2009 - Body telling me to keep resting. All the better since I have no car today. Going to do light work at home, maybe. Need to REALLY get back into structured training. Losing a lot of strength.

Chris Salvato
10-13-2009, 09:09 PM
10/13/2009 - Still no car. Going crazy. Need to train. Feel weak.

Squats : 3x10

PPPU: 3xF-1
1 - 5
2 - 10
3 - 10

Not really F-1 but close enough. Doing these on rings make the PB feel a lot easier.

Some full ROM HSPU.

Just not feeling it at all. Gym tomorrow - rain, shine or no car I'm taking a cab if I fucking have to. I just can't get remotivated in this apartment.

Chris Salvato
10-14-2009, 08:26 PM
10/14/2009 - Work Day. Hit the gym reasonably hard just because I want to get back into this so badly. Kinda sucks that I can't do anything from Sat-Thurs this coming week....

Warmup
3x( 5 KPU, 5 BFKPU; 10 Pushup; 10 squats)

Squats
45x2x10
95x5
135x5
-------
165x3x5

Focus on keeping the back up. Can really feel the posterior chain work hard when I fix this issue. Next going to drop weight back down to 155 and focus on this one cue in particular.

Deadlift
135x5
177x3
------
207x5

Not bad. Need to work back up to heavy weights.

Hammy Curls: unilateral
30x3x10

Weighted Chin
BWx5
45x3
------
75x3x3

Can bump this up to more reps or more weight. Was challenging but do-able. Not bad for reps.

Cooldown
Hip flexors
Fronts
Active
O/C S/P

Note: No pain DURING the workouts but the knee feels a bit sore now -- a few hours later.

Chris Salvato
10-16-2009, 08:34 PM
10/15/2009 - Rest Day.

10/16/2009 - Work Day.

Warmup
Rowing: 500m; 1:53

I have gotten worse at rowing -- my heart was racing after this!

Squat
45x5
95x2x5 - wasn't feeling it as much as i would like in the posterior chain
135x5 - felt it a bit more in the posterior chain
------------
155x3x5

Overall not too great. Felt my back loosen on some reps and I bailed the very last rep trying to focus on leaning back. My body has forgotten good form...or I never had it in the first place. I feel a lot of pressure on the hip joints which leads me to believe that my stance is either too wide or too narrow. Either way, something needs to be fixed. Will continue to work this in the 135-155 range until i get the form issues sorted out.

Hamstring Curl: unilateral, switching with no rests
30x3x10

Iron Cross: Support to Hold to support
1 - Good first hold but it felt difficult. Second rep was impossible.
2 - 1st rep was solid -- second rep neg was OK but not good. failed.
3 - 1st rep was solid again -- second rep negative was better but still failed on the push out.

Not bad. Will be strong when I hit it again. I might bail on the hold and focus on just lowering to support and coming back up for now.

Dips
BWx5
45x5
----
75x3x5

Need to just focus on doing this quickly and I should be back to where I was in no time. Failed on the very last rep and I have no idea why. It wasn't that hard. I think I just bitched out.

Cooldown
Was running low on time so just did hip flexor stretches.

Chris Salvato
10-19-2009, 09:52 PM
10/17/2009 - Rest Day.

10/18/2009 - Pseudo-work day. 20 hour fast or so.

DId a pushups/rows routine in the hotel room for about 10 minutes straight. Nothing too strength intensive.

10/19/2009 - ~20 hour fast or so. Did a HeSPU/Rows routine in the hotel room again. Dual Tabata. Not bad...about 22 HeSPU and 66 Rows on the table edge in a dual tabata formal. Not too bad, overall...kinda shot, though -- and way too much drinking.

Chris Salvato
10-22-2009, 08:08 PM
10/20/2009 - Rest Day. No fast.

10/21/2009 - Rest Day. 22 Hour Fast.

10/22/2009 - Work day. No fast.

Row: 550m in 1:47. Hips a bit irritated.

Squats: Just the bar -- pain in knees (joint) and hips (feels like fascia). Shin is also sore...probably the tibialis or peronius brevis from walking on dress shows so much.

DL
90x5
133x5
199x3
-------
229x5

Can step this up to 250 next time, easily.

Hammy Curl: 30x3x10 unilateral with no rest

Iron Cross: 3x2 -- support to cross to support.

Need to focus on holding arms in front. Definitely feeling it in the pecs more.

Cooldown: O/C S/P, Active, Hip and Fronts - 20-30 sec each position.

Chris Salvato
10-25-2009, 10:20 PM
10/23/2009 - Work Day. Heavy Chins/Dips.

Warmup
3 Rounds:
15 Squats
5 pullups
5 dips

Weighted Pullups
45x3
80x3x3

Good overall. Very last set my last rep was a bit too low and I only got 85% of the way up. Probably best to repeat but do 80x3x4 next time around or 80x4x3.

Hamstring Curl
30x3x10 - Unilateral no rests.

Weighted Dips
BWx5
45x5
80x3x5

Good sets. Difficult but good. 85x3x5 next time, easily.

Cooldown
Hip, O/C S/P, Fronts -- REALLY need to fix my unsquared hips.

10/24/2009 - Work Day.

Went to see my chiro. Did a full adjustment and he said to use the knee...so I did.

Went to an open gym and rocked out. Got my backtucks back -- my mind is my worst enemy. My form is impeccable -- probably one of the best technical backflips out there, really. I just need to get over the final humps in my mental block and I will have these down solid again.

Following the session the knee was very sore...as were other parts of my body...mostly the abs and the legs. I will see how long it takes the soreness to subside.

10/25/2009 - Rest day, mostly. Knee was a bit irritated but I did a front flip or two into a portapit.

Chris Salvato
10-26-2009, 06:54 PM
10/26/2009 - Work Day. Bad sleep. Exhausted in the gym and developed a headache later in the night. Should sleep like a baby tonight.

Row
500m in 2:15

Hammie Curl Frenchies: 30#, 4 ROM sections at 5 reps each.

Cross: 3x2xSupport to Cross to Support, short hold at bottom

Not bad. Need to focus on rolling shoulders forward BUT keeping hands forward at the same time and I have the form SOLIDLY.

PPPU (Rings): Solid hold at the top for 3-5 seconds
1x5
2x4

The solid holds killed it. Going to keep these holds as a staple.

HSPU (boxes)
1 - 2 reps
2 - 3 negs
3 - 1 rep, 1 F, 1 neg

Need to get my strength back up on these....just work them more, maybe GTG somehow.

Cooldown
Hip Flexors, Hammie Stretches

Side note -- the L hammie was REALLY sore today compared to the rest of my body.

Chris Salvato
10-29-2009, 05:12 PM
10/27/2009 - Rest Day.

10/28/2009 - Work Day.

Warmup
Row: 500m in 1:48 -- some hip pain on L-side from thsi.

Hamstring Curl Frenchies: 4 ROMs; 5 mini reps in each ROM

Felt good - not as sore this time.

Deadlift
133x10
199x3
--------
250x5

Felt good -- 20# jump was good but too aggressive for next time. Next time jump 10# to 260#.

Weighted Chin Ups
BWx5
45x3
-------
80x4x3

Nice -- felt absolutely great... 85x3x3 next time.

Weighted Dips
BWx5
45x5
--------
85x3x5

Nice -- felt very strong and good. 90x3x5 next time.

Cooldown
Hip, IT Band, Standing Open Pike, O/C S/P, IT Bands, Active (L hip irritation)

No fronts. Did a TP to HS between each position. 30 sec holds on each stretch.

10/29/2009 - Rest Day.

Chris Salvato
10-30-2009, 08:02 PM
10/30/2009 - Work Day.

Warmup
Row: 500m in 2:15

Ham curl Frenchies: 30#x 4 ROMs x 5 rep reps in each ROM

Iron Cross: 3x2xsupport to cross to support with short hold at the bottom.

2nd and 3rd set were iffy - did not feel like a good day. I would like to do these for more than 2 reps moving forward. Been stuck on 2 reps for a while but this is really hard.

PPPU (rings): 3xF-1 w/hold at the top for ~3-5 seconds
1 - 4
2 - 4
3 - 5 but a bit of a hip sag on the 5th.

The hold at the top kills me...very hard.

HSPU (boxes):
1 - 2 reps full ROM
2 - 2 reps - hard but full ROM
3 - 2 reps - hard but full ROM
4 - 2 reps

Cooldown
Hip flexors - 30 second holds at each position

Was running late so cut the stretches short.

Chris Salvato
11-08-2009, 02:24 PM
10/31/2009 - 11/7/2009 - Rest Days. My g/f was in town from the UK for only a week and I wanted to make the most of it so took the week off. Will be hitting it hard again this week.

11/8/2009 - Decided to go in and do a light workout despite a hardcore lack of sleep and really shitty nutrition. My hip joints, particularly my left, feels extremely tight. Stretched it out. It may actually be an inflamed lymph node which would make sense because I have had other symptoms of a mild infection. I will be getting it checked out soon.

Anyway...training....

Warmup
5 Pullups; 5 Dips
500 m row in 2:15
5x135# Deadlift -- exacerbated the hip pain so cut it short.

Hip Curl Frenchies: 30x3x(5 reps x 4 ROMS)

Weighted Chin Ups
BWx5
45x3
-----
85x3
85x3
85x2+F

Couldn't squeak out the very last rep. Oh well. Not too bad considering I had a whole week off. 85x4x3 next time.

Weighted Dips
BWx5
45x5
70x3
--------
90x2x3

Good but some residual triceps pain still. Need to roll/t-ball that out a bit more. Felt a bit tired at this point so went high intensity, low volume. 90x3x5 next time.

Cooldown
O/C/A Pike
IT Band
Hip Flexors

Did not do straddle or fronts because I did not want to aggravate the hip.

Chris Salvato
11-10-2009, 02:46 PM
11/9/2009 - Rest Day.

11/10/2009 - Sick Day. Feeling very under the weather. Thinking it is not the best idea to work out today...

Chris Salvato
11-11-2009, 09:39 PM
11/11/2009 - Not feeling well but did a workout, anyway...

Warmup
Pullups: 7, 5 (chins), 6 kipping + 2 dead hang
PPPU: 10, (elev) 10, (elev) 10

FL
1x1 - Adv. Tuck concentric to full lay negative
1x1 - adv. tuck concentric to straddle negative
1x3 - conc and neg in adv. tuck
1x2 - conc and neg in adv. tuck

OAHS: Attempt on each side but caused pain in my neck from lymph nodes being inflammed.

HSPU: 1x3 - also caused neck pain.

Ham Curl Frenchies: 30x(4 ROMS x 5 reps each ROM)x3

OAHS: Good hold on left, mediocre on right.

Chris Salvato
11-14-2009, 09:15 PM
11/12/2009 and 11/13/2009 - Felt very sick and was travelling. Rest Days.

11/14/2009 - Work Day - sort of. Was going to skip the day but didn't want to. decided to see how my body would feel after a workout - particularly my lymph nodes.

Warmups
2 Rounds: 10 KPU + 10 Dips
1x2 Typewriter pullups on each side.
PC&J - 111x3; 135x3
MU - 1x3

Iron Cross Work (removing this in next cycle)
3xFL Pulls (Sommer's style)
1x2 Sup to Cross to Support
1x1
1x1.5

This felt OK enough I guess but I am just not noticing any progress. There has been progress, don't get me wrong, but not any progress of a motivating nature. I need to take time off this skill, I think.

PPPU (rings, elevated feet): 3xF-1
1 - 4
2 - 4
3 - 3

These just felt hard, also - I think I have been doing them too much and I am just bored with them. Time to mix it up again...

Ham Curl Frenchies : 40x(4 ROMS x 5 Reps)x3

Getting my cycle together to get started on Monday or Tuesday.

Chris Salvato
11-16-2009, 08:53 PM
11/15/2009 - Lazy bum. Rest Day.

11/16/2009 - Work day. Went light on strength work because I was low on time and had to teach PK classes later.

Warmup
2 Rounds: 10 Kipping Pullups, 10 Dips

Weighted Chins
45x5
------
85x2+F
85x3
85x2+F
85x2

85 was a bit harder to get through this time. Going to try 85x4x3 next time on my heavy sets across, again. Should be better. Tomorrow will do 55x3x7.

PC & J
111x3
133x3
155x3

Felt good to PC&J again. going to up this to 175x3 next time. Maybe do a couple of sets at that weight. Can't forget my lifting shoes!

After that taught a PK class for a bit. Was mostly easy junk but I did max kipping pullups. I got to 41 and cut it there though I probably could have squeaked out a few more. Not bad considering I just did a WPU workout not too much earlier.

Chris Salvato
11-17-2009, 08:45 PM
11/17/2009 - Work day. A bit sore from yesterday so everything was a bit light.

Warmup
5 Pullups, 5 Dips, 10 squats (hip pain) 5 pullups, 5 dips

Shitty warmup, I know.

DLs
135x5
177x5
197x5
217x3 (after 3 I saw my form fell apart, rounded back, so backed off on weight)
197x3

Need to self-cue to LEAN BACK more and focus on more upright shins -- it really fixed my form.

Dips
BWx5
45x5
75x3x5

Felt harder than it should have from being sore. Was good to dip a bit heavy again, though. I think when I am not so sore I can get right back into 90x3x5.

Chris Salvato
11-20-2009, 03:57 PM
11/18/2009 - Rest Day.

11/19/2009 - Work Day.

Warmups
Row 500 in 2:02 - casual pace

Weighted Chins: 1 RM test
BWx5
45x3
90x1
105x1
110x1 (is this a PR? I don't know but it was definitely very clean)
115xF
115xF

Really thought I could pull out the 115 -- oh well.

PC&J
133x3
177x3

Hip pain flared up so I cut it short at 177 as opposed to going to 200. Most of the pain was in the deepest part of the starting position.

Dips
BWx5
45x5
-------
90x3x4

Do 90x3x5 next time. Man up. Was just a bit too hard this time around since I haven't dipped in a bit.

HSPU (full ROM on boxes)
1x2
1x2
1x4 (only going down as far as I could, not full ROM)

No cooldown - I am wary of stretching since my knee seems to be doing better without it.

Chris Salvato
11-22-2009, 09:06 AM
11/20/2009 - Work Day.

Warmup
Row 500m in 2:06

PC&J
133x3
155x3
183x3

Form was a bit sloppy on the last set, reps 1 and 3. Need to focus on a bigger hip drive on the jerk. When I focused on the drive the weight went up a ton easier on rep 2.

Dips
BWx5
45x5
------
100x1
110x1
120x1
130x1 (PR)
135xF

On the 130x1 I DEFINITELY went all the way down. I actually nearly lost the stretch reflex I went down so far! Very happy with the PR as this shatters my last one by 15#. Very excited since I am just 5# away from 3 plates. I think that having a weight vest will help very much moving forward.

Muscle Ups: 3xF-1
1 - 4 Reps
2 - 4 reps
3 - 3 reps

All were DH using L-sit kip. Was a bit difficult after all of the reps of dips but I would like to get this up to 10 reps ASAP.

Hamstring Curls (rehab)
40x(4 ROMS x 5)x3

Cooldown
Hip Flexors and tried to sort out psoas stretches but couldn't figure it out.

11/21/2009 - Parkour Day.

Went up to Denver and worked on back flips -- couldn't do one without a spot. Just did one without a spot and then tried to do another one and had a small anxiety attack where I momentarily lost vision and locked up... I need to work on psychological confidence drills and more desensitization/conditioning. Aside from that, worked on handstands a bit and other junk.

Held a freestanding handstand for a max of 65 seconds - a new personal record, I believe. I also wanted to get up on the APEX record board so I did a P Clean with 215 - 125% BW at 172# (according to last weigh in)...that means I hit another goal without realizing it, I reckon. I also did an OH Press with 156# but my last record was 165 so this was somewhat of a fail, imho.

Chris Salvato
11-23-2009, 09:12 PM
11/22/2009 - Rest Day.

11/23/2009 - Work day (that shoulda been a rest day...) I felt very tired and it really hindered my performance. I don't know why I felt this way, but I did. My workout was short and altogether uneventful as shown below.

Warmup
500 m row in 2:02

PC&J
133x3
155x3

Hip pain acted up and 133x3 was hard enough. I don't know what was wrong.

Weighted Chinups
BWx5
45x5
------
85x2
80x2
50x4

This was supposed to be 85x4x3. This just didn't work out as I felt like crap.

Ham Curl Frenchies
40x(4 ROMS x 5)x1
30x(4 ROMS x 5)x2

Even these felt hard, damnit.

Cool
Hip flexors, Hamstring and Psoas Stretches.

At night I taught PK class and felt unenergized, as well. Going to do a light workout tomorrow and then see how I feel for my workout on Thursday.

Chris Salvato
11-25-2009, 05:30 PM
11/24/2009 - Was going to take an unplanned rest day but went to a gymnastics class, instead. Glad I did. Got my back tucks (ground) and back handsprings (tramp) back by just having qualified coaches there.

Next week - round off back tuck again...

11/25/2009 - Rest Day. Feels deserved.

Chris Salvato
11-28-2009, 10:59 AM
11/26/2009 - Work Day. I noticed a few days ago that my Left Lower Limb is developing even more problems. The medial portion of my knee looks and feels mildly bruised though I have no recollection of hitting it against anything.

Warmup
12 Burpees
500m Row in 2:04
33 Double Unders

Dips
BWx8
45x5
--------
90x3x5

Difficult last set but it got done very well! definitely ready to progress up to 95 again.

Weighted Chinup (light)
BWx8
-------
45x3x5

Ham curl Frenchies
40x(4 ROMs x 5 reps)x3

HSPU: Down as far as I could go with rep completion
1 - 3 reps (eyes level with hands)
2 - 3 reps (eyes level with hands)
3 - 2 reps (exhausted, eyes level with hands)

Cooldown
Light stretching - nothing regular. Trying to avoid stretching too hard, actually.

11/27/2009 - Parkour Day. Started the day out strong. Felt almost no fear on Cat Fountain in many of my skills that I have not done in a while. Felt really good to be able to jump around again! Shortly after the day began, though, I tweaked something in the left knee - it exacerbated the bruised sensation medially and, later on, through foam rolling, I found that my popliteal region was tight and sore, as well. I did some barefoot training so it may be all related. I'll keep an eye on it but going to lay off for a bit.

That aside, did some backflips, bailed one, but its no big deal. I just get too caught up in my thoughts. When I just shut up my mind and throw the flips they are beautiful. I can backflip very well, just need to do it a bit more regularly. Hopefully, the L knee feels better by Tuesday so that I can throw more in my gymnastics class.

Chris Salvato
11-29-2009, 11:08 PM
11/28/2009 - Rest Day.

11/29/2009 - Work Day. 1RM chins, light dips, MU work.

Warmup
12 Burpees
10 BFKPU
11 Dips

Tested my knee. A sharp pain on deep flexion. I think this injury is acute.

Weighted Chins
BWx5
45x3
90x1
115x1 (?)
115xF

Couldn't tell if I touched my chin to the bar. Not making it a PR unless its undeniable. Will try again at 115 next time.

Dips
60x2x8
60x1x7

My shoulder got a twang of pain on the last rep of the last set so I cut it at 7 instead of 8.

Ham Curl Frenchies
40x(4 ROMs x 5)x3

MUs
1 - BWx5
2 - 10x2
3 - 10x2

Going to continue with 10# until I get up to 5 reps.

No Cooldown/Stretching.

Chris Salvato
12-01-2009, 07:43 PM
11/30/2009 - Rest Day..I think?

12/1/2009 - Gymnastics day.

Worked on back handsprings on tramp, double backs from tramp to pit, handstand snapdowns to back tuck on tramp and fronts (a very little bit) on tramp, as well.

All in all a good day. My coach says I can get double backs on the tramp by January, easily. Thats the current goal.

Chris Salvato
12-02-2009, 09:54 PM
12/2/2009 - Work Day. Right knee is still a bit sore from all of the pole cats on Monday. Going to just lay off it a bit longer.

Warmup
12 Burpees
7 BF KPU
2 FS HSPU
6 Burpees
7 BF KPU
1 FS HSPU

Dips
BWx5
45x5
90x2
-----
135x1 (PR)
140xF

I got distracted between sets and took a break longer than I would have liked. Stalled on the 140 way too long, really fought for it - but lost the battle. I think that I can push out 140 next week if I get my head in the game!

Muscle Ups
+10x3
+10x4
+10x3

Focus on getting into +10x5 next time at least once!!

HSPU (boxes)
1 - 2 reps full ROM
2 - 2 reps full ROM
3 - 5 reps to the eyes

Ham Curl Frenchies
40x(4 ROMs x 5)x3

Cooldown Stretches
Hip flexors
IT Band

Chris Salvato
12-06-2009, 12:48 PM
12/3/2009 - Rest Day.

12/4/2009 - Rest Day.

12/5/2009 - Work Day.

Warmups
12 Burpees
10 Butterfly KPU
10 Dips

Weighted Chins
45x5
70x3
-------
85x4x3

Felt very good, bottom of chin touched on every rep. Though the last two sets I had baby kips to get up there. Would like to pull higher but I will take it for now ;)

Ham Curl Frenchies
40x(4 ROMs x 5)x3

After this I went to APEX and trained some flips. Backflips are looking solid again. No fear. That said, my chiro said I should lay off explosive hip flexion for a while. I will wait until Christmas to do that since at that point I won't have a choice. Will continue to flip for now. The hip still hurts - going to try NSAIDs to see if that helps. If so, it may be bursitis.

Chris Salvato
12-06-2009, 04:41 PM
12/6/2009 - Work Day. Went very well. The knee, oddly enough, felt just fine after my workout but was tender beforehand. I think the hip flexor stretches really help it out IMMEDIATELY after I do them...

Warmup
12 Burpees
6 BFKPU
6 Dips
6 Burpees
3 BFKPU
3 Dips

Weighted Dips
45x5
80x2
-----
95x3x5

The sets were hard but not impossible. Last rep on the last set was really slow but I *really* wanted it and I got it up. I feel strong again. 100x3x5 again next time. Lets do it!

Muscle Ups
10x3x3

Not bad, getting used to this with weight. Lets try for 10x3x4 next time!

Ham Curls
40x3x10

Going to eliminate these and do low weight DLs and squats, I reckon.

Cooldown
Hip flexor stretches, IT band stretches, goam rolling and active flex work.

Chris Salvato
12-08-2009, 11:07 PM
12/7/2009 - Rest day.

12/8/2009 - Gymnastics day.

Worked mostly on round-off backtucks into the pit. Was supposed to be roundoff back handsprings but I can't get over the fear. I even had some fear spurts of roundoff backtucks. I really need to learn how to control or forget my fear with these skills. I am totally capable but I slip in and out of fear by paralysis. I need to just zen out and do it.

I can backflip and I can back handspring. Now its just a matter of DOING these things and believing that I can.

Chris Salvato
12-11-2009, 02:24 PM
12/9/2009 - Work Day. After this work day I kind of realized that I needed a rest day instead...oh well.

Warmup
2 Rounds:
12 Burpees
5 KPU

Grip felt weak.

Weighted Chins - goal was 120x1
BWx5
45x3
90x1
-----
120xF
115xF

Can't always have a good day. 12 went up for about 80% of the rep. 115 was just a waste of time.

Dips
65x3x8

Sets felt better towards the end. Needed a warmup for this directly. Doh.

HSPU: 3xF-1 -- but felt very weak...
1- 2+1 with bad form; full ROM
2 - 3 top top of the head
3 - 3 to the eyes with an ugly last rep.

Bleh, bad day.

DLs
110x10
131x10

Felt very weak and mostly in the lower back. Decided that I may want to address this weak point with focused isolation work...

Reverse Hypers
1x9
1x8

Lower back definitely feeling it. Weak link identified. Need to do reverse hypers and glute activation drills....

12/10/2009 - Rest Day.

Chris Salvato
12-15-2009, 05:37 PM
12/11/2009 - Work Day. Did not go so well.

Warmup
2 Rounds:
12 Burpees
10 KPU

Reverse Hypers
1x10
1x7
1x10

Getting into the swing of this with a nice hammie stretch, though the lower back is irritated by it a bit.

Dips
BWx6
45x3
90x2
120x1
--------
140xF
140xF

Tried hard to get this. Not today but very close -- within reach. Just had an off day.

Muscle Ups
10x4
10x3
10x1

Just lost steam. Off day.

Cooldown
Hip felxory, str. splirt stretches. Foam rolled quads, flexors and IT bands.

12/12/2009 - Parkour Day. Trained double legs for a bit and it caused the medial portion of my right knee to flare up very badly.

12/13/2009 - Snowboarding. R. Knee felt a bit better but not ideal. First day of the season so it was very exhausting. Sleep cycle is fucked.

12/14/2009 - Rest Day. Taught Parkour classes. Felt a rest day was much needed.

Chris Salvato
12-18-2009, 02:11 PM
12/15/2009 - Gymnastics Day. Still trying to get over my bad fears. I will figure it out, somehow...

12/16/2009 - Rest Day. Much needed.

12/17/2009 - Work Day.

Warmup
10 Burpees
10 Reverse Hypers
1+1 FS HSPU
10 Burpees
8 Reverse Hypers
1 FS HSPU

Weighted Chinups
BWx5
45x3
-------
90x3
90x3
90x2+F

Got eyes to bar on last rep. Can probably pull 90x3x3 next time. I will get it!!

Weighted Dips
BWx5
45x5
-------
100x3
100x3
100x3

Was feeling gassed from the pullups. All in all not too bad. Can try for 100x3x5 again next time after my hiatus.

Deadlift
135x5
135x10

Low back is where I feel it. That is definitely the weak link.

Reverse Hypers
1x10

Supermans
1x8

Cooldown
Hip flexors
Pike Stretch


12/18/2009 - Rest Day.

Chris Salvato
01-03-2010, 01:18 AM
12/19/2009 through 1/3/2009 - Mostly Rest. Some intermittent workout days but mostly just chilled out and let my body recover and enjoyed a break from absolutely everything.

Brendan Dudley
01-04-2010, 07:29 AM
Except from Handstands...?
Haha :p

Chris Salvato
01-04-2010, 09:03 PM
Yeah, pretty much :)

1/4/2010 - Taught Parkour Class. Afterwards, did some weighted chins...

Weighted chins
45x5
-----
90x2
90x2
90x1+F
-----
45x5

Not bad for not chinning seriously in 2 weeks...

Chris Salvato
01-07-2010, 10:14 PM
1/5/2010 - Rest Day.

1/6/2010 - Work Day.

Warmup
10 Burpees
10 Pullups (kip)
OAEL each side
10 Pushups
10 Pullups (kip)
OAEL each side

Dips
BWx5
55x5
-------
80x5
80x4
80x5

The vest bothered me on set 2 and hindered performance.

Weighted Chins (light)
BWx5
--------
60x4
60x4
60x4
60x3+F

Doh to failure.

Reverse Hypers (slow eccentric to stretch in hammies, held, then slow concentric)
2x10
1x8

Low back was really sore. Followed up with hammies being sore the next day.

Cooldown
Hip flexor stretches
Pistol attempts. Did 3 on the left with no pain after stretches. Soreness in the lower limb the next day caused some patellar tendon pain that I anticipate will fade with soreness. This is progress...

1/7/2010 - Rest Day. Happy Birthday to me.

1/8/2010 - 1/17/2010 - Not anticipating much in the way of workouts. Going to visit my gf in the UK so we will be busy going all over the place -- maybe some HS work because i do that all the time, anyway..

Chris Salvato
01-19-2010, 05:34 PM
1/18/2010 - Jetlagged. Not so bad though - i kind of lke getting up at 5 AM with my body thinking it is noon! Taught PK class which was basically a 2 hour jam with lots of jogging. Was fun but my body has not been used like that in a while - so it was painful. Need to focus on stretching those quads out again.

1/19/2010 - Morning workout - went light because I have a tumbling session at night.

Warmup
Squats: 45x2x10
Box Squats: 45x2x8

Box squats are going to be a staple in my warmup for a long time until I fix my damn problem of knees tracking forward which led to a lot of my disastrous knee injuries. need to really focus on those glutes and hammies...

Muscle Ups
1x5
1x4
1x3+F

Wanted to just go for the maximum - would like to get back up to 3x5 again and progressing on weights again. Since this was my first day back and I taught PK last night, it will probably happen next session

Reverse Hypers
1x5 (stupid leg rest was set too low and my thighs were killing me!)
1x8

Felt sore the whole way through...this whole workout took me about a half an hour, which is good time - just a light workout to get back into it.

Wound up not going to gymnastics because of just feeling drained and sore.

Rest Day tomorrow.

Chris Salvato
01-22-2010, 08:29 AM
1/20/2010 - Rest Day

1/21/2010 - Work Day. Went to the gym and then followed up with about 1.5 hours of parkour training.

Warmup
Box Squats: 1x10 @ 24 inch box; 3x10 @ ~18 inch box

Can feel my form improving but these are remarkably difficult.

Dips
BWx5
45x5
70x2
---------
90x5
90x5
90x3+F

Just lost steam on the last rep. Probably has to do with my hiatus. Not too bad though. I may progress to 95x3x5 again next time - or maybe I will solidify 90x3x5....will be able to tell better next time.

TFLPU
3x5

Reverse Hypers
3x10

Cooldown
Hip Flexor stretches
3x2 HS on rings attempts. Almost to totally vertical -- a bit off the plane.

Chris Salvato
01-24-2010, 06:00 PM
1/22/2010 - Rest day.

1/23/2010 - Parkour Day. Spent the day at APEX. Got some flips back and jakked up my lower back somehow.

1/24/2010 - Snowboarding. Yay.

Chris Salvato
01-27-2010, 06:48 AM
1/25/2010 - Parkour Day. Taught PK class outside which involved lots of explosive jumps, hip extensions and climb-ups. Aggravated the lower back.

1/26/2010 - Work Day.

Warmup
5 Pullups
10 Dips
3xStraddle HSP
3xSHSP
10 Dips

Weighted Chin Ups
45x5
70x2
-----
80x3
80x3
80x2+F - failed .5 of a rep through.

Just been out of it for a bit too long. Repeat 80x3x5 next time.

PPPU
3x5

Can increase volume a bit next time. I hadn't done these in a while.

MU Negs (bar)
3x3

Cooldown
Hip flexor stretches

Gotta just be consistent with my training again!

Chris Salvato
01-28-2010, 08:38 PM
1/27/2010 - Rest Day.

1/28/2010 - Work Day.

Warmup
Box Squats

BWx6 on 20 inch box
45x10 on 20 inch box
45x10 on 14 inch box
65x10 on 14 inch box
90x10 on 14 inch box
45x9 on 12 inch box
BWx10 on 12 inch box

Just trying to lean back into my squat more and keep shins much more vertical. The box helps but going too deep causes hip pain to resurface for some reason.

Dips
BWx10
45x5
70x2
-----
90x3x5

Solid and good. Step it up again next time to 95x3x5 and try to break through 100x3x5 in 3 more sessions!

Weighted Chins (light)
BWx5
45x3x5

Cooldown
Hip Flexor stretches.

Chris Salvato
02-01-2010, 12:50 PM
1/29/2010 - Rest Day.

1/30/2010 - Snowboarding Day.

1/31/2010 - Work Day.

Box Squat (as warmup)
45x3x10 on 18 inch box
45x10 on 12 inch box. Felt some pressure on my hips.

Weighted Chin Ups
BWx2x5
45x3
-----
80x3x3

Felt good. Strong. 80x3x4 next time or 85x3x3 maybe...?

PPPU
1x5
1x6
1x5

Muscle Up negs (bar)
3x3

Cooldown
Hip flexor stretches.

Chris Salvato
02-13-2010, 01:10 PM
Wow...its been a lot longer than I thought since I updated this thing. Nearly 2 weeks. Thats prolly the longest ever where I wasn't on a vacation or something. I will need to go back only as far as I remember...



2/5/2010 - Work Day.

Box Squats
45x5 on 12 inch
45x5 on 14 inch
45x8 on 14 inch
45x8 on 14 inch

Dips
BWx5
45x5
70x2
----
95x3x5

felt great.

WCU
BWx5
50x3x5

2/6/2010 - Parkour Day.

2/7/2010 - Snowboarding Day.

2/8/2010 - Parkour Classes - teaching.

2/9/2010 - Gymnastics Class - learning. Getting those back handsprings nice and solid!!!

2/10/2010 - Work Day.

Warmup
5 Chins
45x5 back squat
2 FSHSPU
45x5 Back Squat
95x5 back squats
95x5 back squats with some pain superior to the left kneecap.

WCU
BWx5
45x5
70x2
-----
90x3
90x2+F
90x1

Went a bit aggressive here... Will try 90x2x3 next time!

Hip Flexor Stretches

Deadlifts
135x5
155x5
175x5
2/11/2010 - Rest Day.

2/12/2010 - Rest Day.

2/13/2010 - Gymnastics Classes - learning. Back handsprings are looking very solid onto a mat in the pit. Ready to progress to doing them on a tumble track. Maybe I will do dips later tonight!

Chris Salvato
02-19-2010, 05:06 PM
2/14/2010 - Rest Day.

2/15/2010 - Work Day.

Warmup
Box Squats:
45x5 on 18 inch
65x5 on 18 inch
65x5 on 15 inch
85x5 on 15 inch
115x5 on 15 inch
115x5 on 15 inch
115x5 (no box)

I like this scheme, keeps the movement pattern drilled while building strength.

Dips
BWx5
45x5
70x2
------
100x5
100x4
100x3

I had low energy this time around so I should be able to beast through this next time.

Cooldown
Hip flexor stretches.

2/16/2010 - Gymnastics - learning. Drilled more BHS. Going to get it very soon but I lacked energy today and they wouldn't let me stay late...

2/17/2010 - Rest Day.

2/18/2010 - Work Day.

Warmup
Box Squats (14 inch):
45x10
95x5

(no box)
95x5
95x5

Weighted Chins
BWx5
45x3
70x1
-----
90x3
90x2
90x2
115xF

Should back down to sets of 5 at 55. 55x3x5 next time.

PPPU
1x5
1x5
1x6

Max MU: 4 after full workout.

Cooldown
Hip

DL
135x5
153x5
199x5

2/19/2010 - Rest Day.

Chris Salvato
02-21-2010, 07:37 PM
2/20/2010 - Snowboarding day. Did my first successful jib on a slide up rail today. Fucking awesome!

2/21/2010 - Work Day. I was lacking energy AGAIN. I don't know whats up with me lately but I am really draggin ass at the gym.

Warmup
Box Squats:
45x5 on 15 inch
45x5 on 13.5 inch
45x5 no box
95x5 on 13.5 inch
115x2x5 on 13.5
115x5 no box

I like this progression. Going to keep doing this and do rowing as my warmup, instead.

Dips
BWx5
BWx5
45x5
70x3
---------
100x2x5
100x4+F

I was really pissed. I am going to progress to 105x3x5 anyway.

Front Lever: Inv hang to hang
1x1 lay
1x1 straddle
3x3 adv. tuck

Cooldown
Hip flexor stretches

Chris Salvato
02-28-2010, 06:38 PM
2/22/2010 - Rest Day and Travelling.

2/23/2010 - Work Day. In a foreign gym. On the road.

Warmup
500 m Row on level 7 in 1:51

Weighted Chins
BWx5
30x3
-------
55x3x4

Was sore from last workout so performance suffered. Wanted to do 55x3x5.

Squat
45x5
95x5
-----
125x3x5

No box so a bit wary of form. making sure I feel it mostly in the glutes.

HSPU (full ROM on boxes)
1x4
1x3
1x3

Cooldown
Hip flexor stretches

2/24/2010 - Rest Day. Traveling.

2/25/2010 - Rest Day. Traveling.

2/26/2010 - Rest Day. Traveling.

2/27/2010 - Work Day. Back home.

Warmup
500 m Row on level 7 in 1:52

It was exhausting. Way out of shape on this.

Squat
45x5
45x5
95x5
115x5
-------
135x3x5

No box. Focused on making sure the glutes felt it most.

Deadlift
90x10
133x5
177x3
------
227x5

Good - want to keep on progressing on this.

Dips
BWx5
45x5
90x1
------
105x4
105x3
105x3

Wanted 105x3x5. Felt strong but I couldn't do what I wanted. I am sure I can try again next time or drop down to 95x3x7 to drill in the strength.

2/28/2010 - Rest Day.

Chris Salvato
03-07-2010, 03:00 PM
3/1/2010 - Rest Day.

3/2/2010 - Rest Day. Was supposed to do gymnastics but wound up having to bail out.

3/3/2010 - Work Day.

Warmup
Row 500m on level 7: 1:51

Squat
45x5
95x2x5
----------
145x3x5

Focus on forcing the knees out and leanign back a bit more. Good though, felt it mostly in posterior chain ass opposed to anteriorly.

Deadlifts
90x5
133x5
199x3
------
239x5

Weighted Chins
BWx5
25x5
--------
55x3x5

Good. Can progress to 60x3x5 now.

3/4/2010 - Rest Day.

3/5/2010 - Work Day.

Warmup
Row 500m on level 7: 1:51

Squat
45x5
95x5
135x5
----------
155x3x5

Still a bit wary of ROM. Good though, felt it mostly in posterior chain ass opposed to anteriorly.

Dips
BWx5
45x5
90x1
------
105x3x4

Doing sets of 4 was definitely the way to go here. Try for 105x3x5 next time.

OLFL Pull to Neg
1x2 (each leg once)
1x2 (each leg once)
1x4 adv. Tuck

Should work on 3x5 Adv. Tuck before trying to do full, half, straddle or one legged...

3/6/2010 - Rest Day.

Chris Salvato
03-10-2010, 08:28 PM
3/7/2010 - Work Day. Strength training.

Warmup
500m Row at level 7 in 1:53

Squat
45x5
95x5
135x2x3 (wanted to fix form)
--------
165x3x5

Felt good - all int he posterior chain. Final verification here would be a video check. I think I am good to go on my squats though. On with it! It causes some tingling in the knee but no real pain. This is normal, from what I hear, after very chronic patellar tendinitis.

Deadlift
90x5
133x5
199x3
--------
250x5

Good - all in posterior chain.

Weighted Chins
BWx5
25x5
-----------
60x5
60x4+F
60x5

Middle set was a fluke because I spent too much time just hanging on the last one. Progress to 65x3x5 for sure.

3/8/2010 - Parkour Day - teaching.

3/9/2010 - Gymnastics Day - learning. Getting back handsprings down very solid on tramps and tumble tracks. Want to get these down and get my backflip fear removed.

3/10/2010 - Sick Day...

Brendan Dudley
03-17-2010, 07:58 AM
Chris,

Have you moved from Weighted Pull-Ups to Weighted Chins? Are you using a supinated grip?

I have plateaued at 50# for WPU atm, this is why I'm asking.

P.S. Nice job on the back handsprings!

Chris Salvato
03-21-2010, 06:29 PM
Chris,

Have you moved from Weighted Pull-Ups to Weighted Chins? Are you using a supinated grip?

I have plateaued at 50# for WPU atm, this is why I'm asking.

P.S. Nice job on the back handsprings!

Thanks man.

I have always used Chin (supinated) grip for my pulling exercises because of the bicep contribution and high translation to pulls. Just pulled 65x3x4 today with that grip (as shown below).

If you plateau'd I would suggest keeping on increasing the weight and decreasing reps, then when you plateau again, go back and try the lower weights at higher volume again. Just my opinion because its simple and it works - though it may not be optimal.

3/11/2010 - Gymnastics Day. Went back and worked more on those handsprings. Need to man up and start doing them on tumble tracks.

3/12/2010 - Visit. Rest Day. Was way overworked from this week so needed the rest.

3/13/2010 - Visit. Rest Day.

3/14/2010 - Rest Day.

3/15/2010 - Rest Day. Taught Parkour Class but this was very low intensity.

3/16/2010 - Sick Day. Slacked. Went well considering I hadn't done it in a while. Did not feel strong at all.

Warmup
500m on lvl 7 in 2:00

Squat
45x5
95x5
135x5
-------
170x5
170x4

Pain under the R. Patella so cut it short. Pain never resurfaced. Fluke..?

DL
133x5
199x5
-------
260x5

Form went to total shit at 260. Stepping back the weight.

Dips
BWx5
45x5
90x1
--------
105x1 + interrupted + .5
90x3
90x5

I think all the sugar I have been eating has been screwing with strength and recovery. Also, it was a very off day. Will try 105x3x5 again next time because I do believe I have it...maybe need a session at lower weight to build back up to it but I SHOULD have it.

3/17/2010 - Rest Day.

3/18/2010 - Rest Day.

3/19/2010 - Light Snowboarding Day. Was showing someone the ropes so it was a very low intensity day for me. That person, though, woke up in QUITE a lot of pain! haha ;)

3/20/2010 - Rest Day. Hung out around town.

3/21/2010 - Visit ended. Work Day. Felt stronger than last time.

Warmup
500m on lvl 7 in 1:52

Squat
45x5
135x5
-------
165x3x5

Felt great. All in the posterior chain.

DL
135x5
185x5
-------
225x5
225x3

Feels OK but I think form is going to slow. Progress VERY slowly. 230x3x5 next time. Focus on a tight back.

Weighted Chins
BWx5
25x5
--------
65x3x4

Did not want to go for 5 because I didn't want to push too hard for the 5th rep. Decided to stick with sets of 4. 65x3x5 next time! Whoo!!!!

Chris H Laing
03-21-2010, 06:41 PM
felt it mostly in posterior chain ass opposed to anteriorly.


I dunno if you did this on purpose but either way I laughed.

Chris Salvato
04-07-2010, 07:31 PM
So...this has been kind of a disaster. Life is keeping me very busy and tired right now and my training has kind of sucked. I was focusing mostly on snowboarding and I wound up taking a nasty fall on 3/27/2010 and injured my shoulder very badly. I think I suffered an AC joint separation. I have an appointment on 4/20/2010 to get it Dx'd.

With that in mind, I went to the gym yesterday to brainstorm about some ideas for goals I can work on while the shoulder is recovering. It will likely take several weeks, at least. I found that I can still work on the following goals while not angering the shoulder too much.

DLs - focusing on getting back to 10x225 with good form. The low weight, high volume should help with some form problems that I had.
Pistols - My left leg has been lagging behind since it has been injured. Would like to get both legs up to 1x10. The right can already do this but I would love for the left to get there, also.
K. OAP - This is pretty much the only vertical pulling that I can do right now. I like it as the negatives are difficult and the kipping one armed is an interesting technique.
Dips - Very low weight, high volume. More of a rehab movement right now since higher volume and weighted causes shoulder pain.
DB Clean & Press - Unilateral. I like the way it feels and it would be nice to develop the power technique again.
DB Snatch - Unilateral. I like the way it feels and it would be nice to develop the power technique again.

With that said, this is the workout that I did while experimenting. I will only be doing 3 movements a day as per my usual but this day was kind of like a feel-it-out session.

4/6/2010 - Feel it out session.

DLs
111x20
133x10
170x5

Pistols
3x3 alternating each leg.

Left leg struggled much more through the sets. In the following day, there was some patellar soreness when I tried a pistol so I am just going to let it recover.

Kipping OAPs
3x2 with negative

Dips
BWx4
BWx5
BWx3

Pain started kicking in in the last set.

DB Clean and Press
60x3x3 (OH Press)
70x3 (Jerk)

Chris Salvato
04-17-2010, 11:12 AM
Since my last posting I did some other workouts but no sense in posting them now. I dislocated my elbow and will be out of business for at least 6 weeks - more like 6 months. I have to identify some other goals, now, assuming my elbow can take the stress. Here is a short list of ideas.

OA Pull/Chin
OA Snatch
OA Straddle L-sit
OA Dip
Running
OA Clean
OA Press/Jerk
Pistols
OA Bench
OA Elbow Lever (?)
OA OH DB Squat
Farmer's Walks
Suitcase DLs
OA HS Press
Lunges
Step Ups

The ones in bold are those i want to work on the most but need to figure out how/if its possible. I will also be doing PT as recommended by the PT i will likely see in a few days.

Appointment with ortho on 4/20/2010. Surgery with plate/pins/screws is possible. Please wish, pray and cross your fingers for me that this is not necessary. My main hobbies are all on hold for a year.

I am going to have to watch my diet a bit more carefully. I am used to a caloric surplus so will likely need to break this habit again. I may be IF'ing as well - will need to decide. I will be avoiding carbs to minimize inflammation but that may lead to an increase in depressive mood so i will attempt to monitor this carefully.

Thankfully, i beat off a lot so typing with one hand is second nature. j/k, of course.

Chris Salvato
04-18-2010, 08:03 PM
4/18/2010 - Came up with a workout plan but had to modify it because I can't do everything I planned. Below is the plan that is still tentative to change.

OH DB Squats
25x5
45x4x5

OA Rows
2x5
1x6

Do 3x6 next time. Approach 3x10 over long term.

OA Dip

Just doesn't work. Not possible while in a sling.

Pistols
BWx3
25x2x5 (R full, L negs)

Going to do pistols every work day from now on to get the left leg up to par.

Chris Salvato
04-19-2010, 08:53 PM
4/19/2010 - Another work day. May back off for a bit as the one arm may be causing some discomfort in my good arm.

Warmup
BW Squats
1x25
1x18
7x1 (12 box)

Continue to use the box in the future. Really felt it in the posterior chain.

Pistols
Right done full - left on 12" box.
2x3
1x5

Increase to 3x5 next time using the box at 12".

OA Press
30x5
60x4+F
50x2x5

Do 55x3x5 next time.

OAC
1x1 full negative
2x2 with kip
1x1 full negative.

Make sure I have chalk next time

Brendan Dudley
04-20-2010, 12:46 PM
Chris, I am extremely inspired by your resilience in promptly modifying your routine around your injury. While most would wallow in sorrow or depression as a result of an injury, you rose above. While, I already knew you are one hell of a character, I am impressed by your attitude. :D

Chris Salvato
04-22-2010, 06:13 PM
Chris, I am extremely inspired by your resilience in promptly modifying your routine around your injury. While most would wallow in sorrow or depression as a result of an injury, you rose above. While, I already knew you are one hell of a character, I am impressed by your attitude. :D

:D Thanks man.

Warmup
BW Box Squats on 12 inch box
1x10
1x10
1x15
1x10

Still some butt tuck but feeling it all in the posterior chain. Will try to fix this a bit more but I am not sure that my body will allow for it.

OA OH Squat
25x5
50x3x5

Felt all in posterior chain but right more than left. Bleh.

OA Rows
3x6

Good. Continue on to 3x7.

Pistols
3x5 (Right full pistols; L 12" Box)

Cool
Hip Flexor Stretches

Chris Salvato
04-24-2010, 06:47 PM
4/24/2010 - Work Day.

Warmup
50 squats on a 12" box
1x5; Interrupted; 3x15

Pistol: R full; L box
1x5 (12")
1x6 (R); 1x5 (L: 7" / 4 Plates)
1x6 (R); 1x3 (L: 7" / 4 Plates)

Shoot for 3x5 on Left next time with 7" box.

OA Press
35x5
55x3x5

Shoot for 60x3x5 next time.

OAC
1x1 negative w/twisting
1x 0.5 negative from top but cut short bc of pec strain

Ryan Brown
04-26-2010, 04:14 PM
yeah, man. Sorry to hear about the shoulder injury. How's your knees?

Chris Salvato
04-26-2010, 07:30 PM
yeah, man. Sorry to hear about the shoulder injury. How's your knees?

Elbow actually. People keep making that mistake. :P

The knees are good. They don't bother me when I do pistols or squats anymore, which is good. I was jumping and snowboarding often before my injury and there was no pain. I occassionally get some tingling but its not a big deal usuaully goes away and doesn't inhibit anything. With that said, its probably on the VERY tail end of recovery and I have been using it as if it is 100%. It is still weaker (my L pistol needs work) but this is presenting an opportunity for me to focus on that heavily. It will take time - likely a few weeks - but i have a load of that now. :)

4/26/2010 - Work Day.

Warmup: 50 box squats on 12 inch box focusing on good form.
1x15; Hip flexor stretches; 1x15; Hip flexor stretches; 1x15; Hip flexor stretches; 1x5

OA OH Squat
25x5
35x5
55x3x5

Not bad but lost some balance at the end. 60x3x5 next time. Longer rest intervals will likely alleviate the balance issue.

OA Rows:
3x7

Shoot for 3x8 next time. Getting better.....

Pistols: R full; L Box using 4 plates (~7")
3x3

Was shooting for 4 by 5 but the squats at the beginning of the session wore this movement out a bit. Stuck with lower volume. Will go higher volume next time. The Left felt pretty solid at the end and I may not need the box much longer.

Chris Salvato
04-28-2010, 08:00 PM
4/27/2010 - Rest Day.

4/28/2010 - Work Day.

Warmup
3x10
1x20 -> Best set of squats ever.

Pistols
1x5 Both full
2x5 R full; L on 4 plates

Next - 3x5 on 3 Plates

OA Press
35x5
50x2
60x5
60x4+F
60x5

Need to focus on doing the reps quickly. The slower reps will killing my volume. Will do 65x3x5 next quickly.

OAC
2x2 with Kip
1x1 negative - pretty solid I must say. Tried a second negative and it just wasn't happening though...

Chris Salvato
04-30-2010, 08:37 PM
4/29/2010 - Rest Day.

4/30/2010 - Work Day.

Warmups
50 BW Squats on a 12" box
2x25

These looked and felt very good. Finally got the form down extremely solid without thinking. form cues to shove knees out, chest up, etc. all fell into place without thinking.

OA OH Squats
35x3
50x2
60x3x5

Felt very good. Just focused on being strong and bringing that arm BACK at I went down into my squat. 70x3x5 next time. Everything fell into place!

OA Rows
3x8

These are starting to feel mechanically easy. I hope I am not cheating! Will shoot for 3x10 next time - then will progress from the 5th pin on the machine to the 4th pin.

Pistols (R full; L on 4 plates)
3x3

These are feeling very strong these days. Next session 3x5 on only THREE plates.

Also, I mixed in quite a few arm stretches during my workout for the injured elbow. Still not quite to full flexion and extension passively but it is coming quickly.

Chris Salvato
05-06-2010, 10:09 PM
5/1/2010 - Rest Day.

5/2/2010 - Work Day.

Warmups
50 BW Squats on a 12" box
2x25

Pistols
3x5 (R full, L 3 plates)

Next - 3x5 on 2 Plates

OA Press
35x5
50x3
65x3+F
65x3
65x3

65x3x5 next time...

OAC
2x2 with Kip (grip felt weak)
1xF negative - just couldn't hold it.

Arm Bike
8 minutes alternating direction each minute

5/3/2010 - Rest Day.

5/4/2010 - Rest Day.

5/5/2010 - Work Day.

Warmups
50 BW Squats on a 12" box
2x20; 1x10

OA OH Squat
35x5
55x3
70x3 (lost balance)
70x5
70x5

75x3x5 next time

OA Rows
3x10

Was using 5th peg. Go down to 4th peg and try 3x5.

Pistols
3x3 (R full, L 3 plates)

Arm Bike
8 minutes alternating direction each minute

Chris Salvato
05-11-2010, 01:27 PM
5/6/2010 - Rest day.

5/7/2010 - Work Day.

Warmup
Squats: 1x25; Hip flex Stretches; 1x25

Pistols
3x5 (R full, L w/2 plates)

OA Press
35x5
50x3
-------
65x2x4 (got sloppy towards end)
65x3+F (just couldn't cut it)

OAC
1x1 negative
1xF negative - just went way too fast -- need more rest.
2x2 kipping

Arm Bike: 8 mins alternating direction every 1 minute.

5/8/2010 - Rest Day.

5/9/2010 - Work Day.

Warmup
Arm Bike: 8 mins alternating direction every 1 minute.
Squats: 1x25; Hip Flex Stretches; 1x25

OH OA Squat
35x5 (headache was ramping up)
55x2
-------
75x3+2 (lost balance on 3rd rep and reset)
75x4 (kept drifting forward)
75x5 (sloppy)

Form sucked. Should retry next time but step down to 70x3x5 again if form remains sloppy.

OA Rows (4th pin)
3x5

Pistols
3x3 (R full, L 2 plates)

5/10/2010 - Rest Day.

5/11/2010 - Work Day.

Warmup
Arm Bike: 8 mins alternating direction every 1 minute.
Squats: 1x25; Hip Flex Stretches; 1x25

Pistols
3x6 (R full, L 2 plates) - very difficult with the L leg.

OA Press
35x5
55x2
--------
65x3+F
65x3
65x3

Wanted 65x3x5 but couldn't squeak it out. I'm stuck. Will drop down to 60x3x6 or 7 next time.

OAC
2x(2x.5 (bottom half, just above 90))
1x.5+F
1x2 Kipping

Chris Salvato
01-06-2011, 08:18 PM
1/6/2010 - Not going to explain much. I had taken two months off from May until July to travel for pleasure. Then I did about 4 months of SS and got a lot of strength back, from July to early November. I had to take the last two months off of training to travel for work and to see my g/f in the UK - so I am sure my strength is back down to absolute shit. The next four months will be filled with lots of travelling. Oh yeah, I also dislocated my elbow last March and am still not fully recovered. I haven't done a muscle up since March.

I have tried to put together traveler's workouts that I can do on the road, but the lack of a routine and good equipment consistently gets in the way. Also, the nature of travel with my new company does not allow for the sort of workouts that I want to do, so I need to wait at least a little while for that to change.

For the next month or so, I will have time to train. Rather than start from the ground up with my lower body work and go back into SS again, I have decided to do CrossFit Football workouts mixed with some strength training. I will do the following two workout schemes, 2 days on, 1 day off, for the next month or so.

Workout A
Weighted Pullups
Planche Work
CrossFit Football WOD
Rehab

Workout B
Weighted Dips
Front Level Work
CrossFit Football WOD
Rehab

Feedback, as always, is appreciated. If anyone thinks just another month of SS would be fine, that is cool...or maybe just straight CrossFit or straight upper body skills...or even suggestions for travelling.

Chris Salvato
01-10-2011, 09:47 PM
1/7/2010 - Work Day.

WU: 500 m in 1:59

Squat
BWx5
45x5
95x5
135x5
155x3x5

Building back up slowly. Was easy but work (and left me sore for a few days)

HSPU
1x10
1x9
1x8

At about 3/4 ROM. Just building up again.

Chins
BWx5
10x3x5

Harder than it shoulda been...

1/8/2010 - Rest Day.

1/9/2010 - Work Day.

WU: 500 m row @ 20 SPM in 2:05

Squat
BWx5
45x5
135x3x5

Wanted to build up to 175, but was too sore from the last workout. Decided to keep it lighter.

Dips
BWx10
15x3x10

Just building up again. Will try 45x3x5 next as the volume wasnt a problem.

DL
135x5
155x5
175x5

Followed this up with about 2 hours of snow boarding.

1/10/2010 - Rest Day.