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Chris Salvato
10-19-2008, 04:40 PM
Well, I am bringing my log into PMenu from www.americanparkour.com ... my original log can be found here:
http://www.americanparkour.com/smf/index.php?topic=7723.0

I have chosen to do this because I feel that I may get more insights here that are more succinct with my goals.

As of late, I get almost no comments on my logs on APK and feel that I may get more of a response/insight here from others who have done programs similar to those I have been experimenting with myself.

Currently, I am 188# at 5'10" with ~14% BF (according to the Omron BF Analyzer (http://www.amazon.com/Omron-HBF-306-Body-Fat-Analyzer/dp/B00006WNPU)).

With that said, I just finished seeing daily linear gains on Rip's SS with the GOMAD diet. I started SS on June 4 and Finished up earlier in October. My squat could have probably progressed for another few weeks but an issue of patellar tendinitis was worsened and some pretty bad hip pain developed when coming out of the hole.

As a result, I have been staying away from squats for a few weeks, and I plan on continuing that until my hip has totally healed. I may stay away longer until the knee heals, as well too.

For the injuries:
Hip - strictly rest
Knee - Ice/Massage 3-4x daily with as much rest as I can

With that in mind, I have put together the following variation of Gant's Hybrid Intermediate program. I feel I understand this the best as I have read PP and understand the weekly linear progression and can implement it very well. Also, I like the idea of MetCons a few days a week...

Below is a chart that shows the program I put together, ignoring squats and focusing on other skills like One Armed Chins (OAC). I plan on executing this plan to work towards achieving MOST of the following goals. The goals in bold are those I plan to achieve with this plan:

36 Inch Vertical
9' Broad Jump
2xBW DL
2xBW Squat
1.25xBW Power Clean
2xBW Pullup
2xBW Dip
1xBW Power Snatch
1xBW Press
175# @ 9% BF
One Armed Chin
One Armed HS
Full ROM HSPU
DH Muscle Up

I realize most of these are long term/on hold, especially with injuries.

http://img353.imageshack.us/img353/2492/planfb3.gif

That goes as far as training...

Regarding diet, I have been doing mostly paleo, with dairy (still hooked on milk from GOMAD) as well as IF'ing 2-3x a week. I have done 19 hour fasts, but I may fast more frequently with a larger eating window to ease into multi-day fasts.

With all of this said...here is a current list of my PRs:
P. Clean - 215x1
Deadlift - 355x1
Weighted Chin - +100x1
OH Press - 163x1
Bench Press - 225x1
Squat - 300x3

Chris Salvato
10-20-2008, 06:54 PM
10/20/2008: 15 Hour Fast (9 PM to 12 PM) Broke fast with .75# Salmon, Salad with cheese/EVOO, Oatmeal & Milk.

Warmup
Light C2 Rowing - 2:35; 614 m; 38 cal
Burg WU

HSPU (full ROM)
3x3 Negatives

Last negative was much faster than the others. Thus cut it at 3x3 instead of 4x3 or 5x3.

My platform was taken, so I did some OAHS holds against the wall...
OAHS Holds
3x5 seconds each arm

P. Clean
155x3
175x2
195x1
205x1
----------
210x5x2

Only one bad falter where I had a bad first pull on the second rep of 4th set. Aside from that, the reps took a lot of effort, but I got them up. The bar did not get high enough (or i did not got low enough fast enough) on a couple of reps and i had to rotate my humerus up and force the bar into the rack position.

WPU
50x3
60x1
-------
70x3x3

Very last rep was the only one that required a bit of a kip, so cut it there.

WOD
Row 3 rounds of 500 meters with 1 minute rest.

1 - 1:42
2 - 1:53
3 - 2:00

Wanted to do 4 rounds for 2k, but started to get hip pain just where my bursitis is...so I cut it one round short.

Cooldown
Reverse Hypers
+30x3x10

George Mounce
10-20-2008, 07:40 PM
Hello and welcome, I'm sure others will chime in, its just later on the east coast.

Chris Salvato
10-21-2008, 06:33 PM
Thanks for the welcome George!

10/21/2008: No fast today. Will be fasting tomorrow for 15-16 hours.

Warmup
360 Pulls 4x2
BRS Practice - FAIL. I have no idea how to work up to this. I just can't seem to get HIGH enough...

Muscle Ups
3x3 MU Negatives
2x5 MU ROWS

Negatives were strongest ever. Very slow and strong and controlled. I FELT like a beast doing these...rather than feeling like I was at their mercy..for the first time pretty much ever.

The Rows seemed kind of...easy. But they did help with learning the sensations of a slow transition...I guess...

Snatch
45x3
90x2
111x1
---------
133xF - Tried a jump that was too big...
121x5x3

Felt a bit slow to warm up. As I went through, I got better, indicating that it was an issue of practice/technique. I jump FORWARD...so I am trying to fix that. Also, i am finding Greg's SCARECROW cue to be quite useful.

Dips
3xF-1 (Shoot for 15)

1 - 12
2 - 10
3 - 9

Getting there. Next time I am sure I can get a set of 15 in there.

WOD
21-15-9
1.5 Pood KB Swings
Pullups

6:28 - First really intense MetCon in a while. I now remember what it feels like to be suicidal yet like a superhero at the same time.

Chris Salvato
10-22-2008, 08:07 PM
Warmup
C2 Rower (light) - 2:35; 682 m; 48 cal
Burg WU

HSPU Work
3x3 Negatives

Cut this at 3 sets as I felt my negatives getting faster and less controlled...

C&J
90x3
111x3
133x1
143x1
--------
160x5x3

Felt strong but was losing explosiveness by 4th set. Also had this kinda broken up by teaching someone else how to clean.

DL
135x5
185x5
225x3
275x2
305x1
----------
325x3+F

Going for 4th Rep I failed. Going to stick with 3 reps and jump up to 335 next time.

OAC
4x2 Negatives Each Arm without dropping down.

Brought down the overall volume a bit since i did WPU 2 days prior..

Next time, I will likely do single negatives, but 8 sets with attempts made at a true 1 armed negative rather than using my off hand to assist...

Cooldown
Reverse Hypers +50x3x8
Stretching

My splits seemed EXTREMELY easy this time around. Some days I feel tight but this was not one of those day...I was even able to do split to HS Straddle Press VERY easily which sometimes presents a challenge. I guess it was just an ON day...or maybe its cuz of fasting.. :P

Derek Simonds
10-23-2008, 06:36 AM
Like George said welcome to the PM. I just did a brief scan of your log and your training looks pretty darn good. If you have any specific questions make sure to post.

Chris Salvato
10-25-2008, 07:50 PM
Thanks Derek! I appreciate the complement -- I try my best to do my HW before I implement it into my routines and it has paid off so far!

10/23/2008: Rest day

10/24/2008: Was supposed to be a work day. I was screwed up though because I had only 3 hours sleep the night before. I decided, instead, to play it safe and take the day off.

10/25/2008: 17 Hour Fast.

I fucked up my training. Was a work day but I am not used to how I currently do things, I guess. I was supposed to do OH Press work today but did Dips instead because I confused T and F workout schedules. Oh well, I planned on changing this up next week any way to work my squats back in the mix.

Warmup
C2 Rower - 2:36; 663 m; 44 cal
Burg x1

Muscle Ups
DH Muscle Up Attempt - Success!!! However, It was sloppy as balls, which is normal. Negatives will likely clean it up if I continue them for a bit more.

2x4 MU Negatives - Most reps were good but I have broken skin from my last MU Negs workout. Caused a lot of pain that hindered performance so some negs were fast...

DH Muscle Up Concentrics - 2 more Successful, No Kip, but sloppy reps.

P. Snatch
45x3
90x2
111x1
---------
131x2x3 - Tried to do this for 5 sets but decided to back off after 2 sets..
121x3x3

I had to back off. My form on 131 was just not where it should be and doing heavy weights with bad technique is just bad. Next time I will focus on much higher volume with lower weight to get the technique down. I still jump forward sometimes, and I sometimes don't get the weight all the way over my head. I need to extend fully better...and change direction better while keeping the bar close. It will come, I'm sure...if i work at it :)

Dips (Should have been presses but I totally forgot...)
3xF-1 (Shoot for 15)

1 - 13 + F (big mistake..)
2 - 9
3 - 6

Likely, I needed more time to recover from my last dips session AND I forgot that I was supposed to do presses today, like I said above. Oh well...

WOD
3 Rounds:
94 foot sprints x2 (One end of a BBall Court to the other and back)
3 HSPU
8 Pullups
10 1.5 Pood KB Swings

~5:26 - Was timing based off a clock not a stopwatch so the time is a bit iffy...but it was fairly quick and intense.

10/26/2008: Rest Day. No fast

Chris Salvato
10-27-2008, 08:17 PM
10/27/2008: 16 Hour Fast (8 PM to 12 PM)

Warmup
Light C2 Rowing - 2:37; 645 m; 41 cal
Burg WU

HSPU (full ROM)
Concentrics: Fail; Single; Single; Single; Fail

I was happy with this since I never did full ROM HSPU concentrics before successfully. I will be working on singles before my negatives each time now...but will continue negatives.

2x4 Negatives

Felt them speeding up after the 2nd rep of 2nd set. Felt my volume was about right here..

P. Clean
155x3
175x1
195x1
205x1
----------
215x4x2
155x3

On the fourth set I felt like a fifth set would definitely be pushing it. I had to dip down low...still only 1/4 squat...but really fight that out of the bottom to extension. I did the backoff set as a DE to address form. It is amazing how heavy 155 feels at the start, then how it floats up almost like a feather at the end.

This was really good results as 215 used to be my 1RM. Hopefully, next time, i can bang out at least 220 on one of my sets.

WPU
BWx5
50x3
60x1
70x1
-------
75x3
75x3x2

No kips, but did definitely reduce volume. Next time a jump to 80# and we will see how many reps I can do of that per set...

WOD
4 Rounds:
2 MU
4 HSPU (not full ROM)

7:30

I thought this was going to be easy and quick.

Boy was I wrong...I needed more rest than I thought between rounds..and my form on my kipping MUs really suffered as the sets went on. My MU's were much more like a kip than anything else.

WODs are WAY different after strength work...

Cooldown
None. Needed to get home to spend time with my brother who is visiting.

Chris H Laing
10-28-2008, 06:27 PM
I'll definitely be watching your log because you and I have some similiar goals, like a full rom HSPU, and OAC. Im doing SS right now and as soon as I'm done I'll be starting a hybrid of my own. Mine is a little more gymnastic based though.

Definitely interested to see what kind of training you do for the HSPU and OAC.

Steven Low
10-28-2008, 06:48 PM
I'll definitely be watching your log because you and I have some similiar goals, like a full rom HSPU, and OAC. Im doing SS right now and as soon as I'm done I'll be starting a hybrid of my own. Mine is a little more gymnastic based though.

Definitely interested to see what kind of training you do for the HSPU and OAC.
He's more or less doing what I tell him. Har har. :p


Oh... hi Chris.

Chris Salvato
10-28-2008, 10:29 PM
I'll post up my training for today tomorrow afternoon -- i just wanted to respond :)

I'll definitely be watching your log because you and I have some similiar goals, like a full rom HSPU, and OAC. Im doing SS right now and as soon as I'm done I'll be starting a hybrid of my own. Mine is a little more gymnastic based though.

Definitely interested to see what kind of training you do for the HSPU and OAC.

I actually got a full ROM HSPU single after completing SS linear progression and doing only about 2 weeks of negatives (and some Jerk work...but I am not sure if that even helped at all...)

The negatives were on a box, not parallettes, and I can't do the HSPU with full ROM on parallettes. I am going to start taking my Parallettes into the gym to do full ROM negatives on parallettes with concentric single and doubles on boxes for the time being.

OAC is going to be a long hard road...but in the short term, just assisted negatives has made me see huge gains in weighted pullups. Since I know you are interested in that goal in particular, I will be sure to be more detailed when I post up about what I am doing exactly.

Full ROM HSPU just came a whole lot easier than I expected, and I am planning on crossing it off my list once I can get a set of 5 down :)

He's more or less doing what I tell him. Har har. :p


Oh... hi Chris.

You're a jerk. It's pretty much true, though :P

I can't help it that you always point me in the right direction hah, i would be kind of dumb to ignore advice that always works...

Chris H Laing
10-29-2008, 12:21 PM
He's more or less doing what I tell him. Har har. :p


Oh... hi Chris.

Oh... hi steven

And yea steven essentially made my program for me, so you know its quality.

Also a question about when you did SS...did you ever get sick of it?
I'm so tired of just squats (and all the other junk). I missed one day that I should have been going for 185 lbs for squat, and came in today and couldnt even do 175 for all 3 sets. The bar kept slipping down my back the first, the second was ok, and the third was miserable because my form was all over the place. This pissed me off as you can imagine.
My goal is to get up to 225 lbs for the squat, and then I'm quitting SS, but after today I feel like i wanna start the program steven made for me just because I dread going to the gym now. Any thoughts, being someone who made some good progress doing SS?
Steven if you read this feel free to chime in as well, your thoughts are always appreciated :D

Chris Salvato
10-29-2008, 02:46 PM
Oh... hi steven
Also a question about when you did SS...did you ever get sick of it?
I'm so tired of just squats (and all the other junk). I missed one day that I should have been going for 185 lbs for squat, and came in today and couldnt even do 175 for all 3 sets. The bar kept slipping down my back the first, the second was ok, and the third was miserable because my form was all over the place. This pissed me off as you can imagine.
My goal is to get up to 225 lbs for the squat, and then I'm quitting SS, but after today I feel like i wanna start the program steven made for me just because I dread going to the gym now. Any thoughts, being someone who made some good progress doing SS?
Steven if you read this feel free to chime in as well, your thoughts are always appreciated :D

SS is a sickening routine. Why? Cuz its fucking hard.

How long have you been on the program? Your squat numbers still have a ways to go, if you ask me...I haven't seen many people experience a loss of linear progression shy of 290#...unless of course your BW is under 150...in which case your Stren-to-Weight would be terrific close to 300.

There were a lot of "setbacks" though in my linear progression -- particularly because I had to teach myself form and fix my form through analyzing my own videos and having people (like Steve...) critique my form via the internet. It is very hard because u know if you have a coach there, it would be fixed in 3 seconds. You need to have a will of steel, imho.

Your form WILL be all over the place if you teach yourself...you just need to be as on-top-of-it as possible. You will have bad days in the squat rack....if you think it is bad now, just wait until you get to weights 250+....that is when you will see the drawbacks of getting poor sleep and diet...I would miss only an hour or 2 of sleep at that point in the program and my squats would suffer greatly.

I am just concerned with your goal of 225#. Why so low? What is your age, height and weight? Are you female? You should be able to blast right by 225 without a problem if you are a male who weighs more than 120. As I said above, most people I have seen with BW over 150 have soared right up to 300 -- its a short, but difficult, road.


8/28/2008: No fast. Work day.

Warmup
Burg x2

Rowers taken...no rowing..

P. Snatch
45x3
90x2
111x1
121x1
-------
131x4x3

Did these very strong. I decided to put explosive work first since what I am doing with HSPU and MU is more strength work as opposed to skill work. I hit my knees on some reps which means I am pulling early, and I still jump forward a bit. Next time I will do higher volume with lower weight (111) and a few heavier sets with 131 as I continue to learn proper form here...

Muscle Ups
Concentrics: 5x1

First few reps still somewhat sloppy... ie legs were flailing around while I fought through the transition. However, on the last few reps I locked my ankles together and started with an L-sit and that made them look and feel a whole lot more solid.

Negatives: 1x3

Wanted to do 2 sets but I still have a bad tear on my wrist which pinches like hell on the eccentric of a muscle up. It causes me to just fall and everything to fail coming down. Hopefully when this heals I can do MUs a bit more cleaning...eccentric and concentric.

Dips
3xF-1 (Shooting for 15)

1 - 12
2 - 12
3 - 10

While I didn't improve my overall count, I am seeing improvement on the consistency between reps. Will shoot for 15 again next time...and with the extra days off (since i did dips by accident on Friday...) I am confident I will hit at least one set of 15.

WOD
4 Rounds for Time:
250m Row
5 One Handed DB Snatch - 60#

7:28

I wanted to do thrusters, but the first thruster was damn near impossible so I decided to just do snatches...in the interest of time. And I must say, it was fucking difficult. I feel it really helped with my snatch form though, got me used to throwing the weight UP instead of OUT. I switched armed each Round.

Chris H Laing
10-29-2008, 03:36 PM
How long have you been on the program? Your squat numbers still have a ways to go, if you ask me...I haven't seen many people experience a loss of linear progression shy of 290#...unless of course your BW is under 150...in which case your Stren-to-Weight would be terrific close to 300.

I've only been on it for a month, but its already getting boring. Also my bodyweight is under 150, or maybe right at 150 now, which is one reason I started SS.

There were a lot of "setbacks" though in my linear progression -- particularly because I had to teach myself form and fix my form through analyzing my own videos and having people (like Steve...) critique my form via the internet. It is very hard because u know if you have a coach there, it would be fixed in 3 seconds. You need to have a will of steel, imho.

I think I might be experiencing some setbacks then. Maybe the weight is getting heavy enough now that form actually matters.



I am just concerned with your goal of 225#. Why so low? What is your age, height and weight? Are you female? You should be able to blast right by 225 without a problem if you are a male who weighs more than 120. As I said above, most people I have seen with BW over 150 have soared right up to 300 -- its a short, but difficult, road.

Thats not my absolute end all goal, thats just what I want to be at when I switch to the program steven made for me( that and at least a 315 deadlift). The new program still has a good amount of heavy lifting, but also involves a lot of gymnastic strength moves which is what I'm really interested in. And no I'm not a female :p

I guess I just need to suck it up and stop being a bitch about it. Thanks for the pep talk. It was just what I needed.

Chris Salvato
10-29-2008, 03:48 PM
I've only been on it for a month, but its already getting boring. Also my bodyweight is under 150, or maybe right at 150 now, which is one reason I started SS.



I think I might be experiencing some setbacks then. Maybe the weight is getting heavy enough now that form actually matters.





Thats not my absolute end all goal, thats just what I want to be at when I switch to the program steven made for me( that and at least a 315 deadlift). The new program still has a good amount of heavy lifting, but also involves a lot of gymnastic strength moves which is what I'm really interested in. And no I'm not a female :p

I guess I just need to suck it up and stop being a bitch about it. Thanks for the pep talk. It was just what I needed.

One month is WAY too short to start thinking about changing...

One thing that I should stress about the program is that it gets fun. VERY fun. The fun comes when you start shocking yourself. I remember once I put 275 on the squat rack by ACCIDENT and got it up for 2 reps until I realized I made a mistake and failed on my 3rd rep. Then less than 2 weeks later I did 275x3x5. That's when it gets really fun. New things are always frustrating and boring. Wait until you get to be like a bull and people start staring at you in the gym for moving heavy things around unlike anyone else there.

In retrospect, I didn't have a decent handle proper form until maybe about the end of the 2nd month in. Even by my 4th month in I was still learning new things about form on ALL my lifts.

I never meant to imply that you were girlie in some way, just 225 is a very very very modest goal for someone of your size.

Its a learning experience. Enjoy the journey. You will be a lot stronger (mentally and physically) because of it and you will be a lot better at moving heavy things in your life...which is never bad.

The real take-home-point here is that until you max out linear progression on the core lifts, you will ALWAYS be short changing yourself on your core lifts and secondary goals. The core lifts cause the most [good] damage to your body, hands down and every other lift will benefit by doing these lifts heavy. If you wait to progress to a more advanced program, you will benefit more greatly from it...IMHO anyway.

Chris Salvato
10-29-2008, 08:52 PM
btw...225 was my goal too...it was funny how quickly i approached 315 (3 plates) after I hit 225 :P

Chris Salvato
10-29-2008, 09:31 PM
10/29/2008: 16.5 Hour Fast.

Work day...

Warmup
C2 Rower - 2:35 ; 646 m; 42 cal
Burg x 1

Hang Power Clean
111x3
131x2
155x1
---------
175x5x3

Most reps were good but this was a LOT more of a struggle than I had anticipated. I think I stumbled on the PERFECT weight to start this on. I had some reps where I jumped forward a bit, but only a few. Overall it went really well.

HSPU
Concentric Attempts (Parallettes): 3 Attempts.

2 were half reps then I fell forward towards my stomach away from the wall. The second attempt I actually got it up but with a shit-ton of arching. Overall, this is progress, and I am happy...but need to continue doing negatives.

Negatives (Parallettes): 3x3

Went well, 3 sets at this volume still seems ideal. I speed up substantially on the last set and usually feel like I am "losing it" on the last rep of each set -- but it is still pretty well controlled.

I got the urge to try pistols. A goal deep in my heart that has been hidden for a while was 5 pistols in a row. I did these no problem between sets of negatives...but only with my right since my left still has this shitty tendinitis issue...

DL
135x5
185x3
225x3
275x1
305x1
----------
335x3

Was thinking about a fourth rep...probably COULD have done it...but I dont think risking failure on a lift like the DL is worthwhile. I will continue to progress 10# and go for 3 reps next time, as well...I don't want to push 4 reps yet...I feel it might be smarter to progress in weight with lower weights then regress back and work on higher volumes.

OAC
2x3 Negatives without touching down

Wanted to do this for 3 sets but 3 solid OAC Negatives in a row is a LOT more taxing than 2...like...a LOT. I still feel that the lower overall volume was more than made up for with the higher intensity of greater reps per volume...though i did hit failure on one of my 2AC concentrics :P

Cooldown
None - had to get home to make it to the movies.

Chris H Laing
10-30-2008, 03:14 AM
btw...225 was my goal too...it was funny how quickly i approached 315 (3 plates) after I hit 225 :P

Haha, whenever I feel like quitting SS before I should, Ima come here, complain to you, and you can tell me to stop crying and go drink my milk :D

Also, do you bring paralettes to your gym, or does your gym have them?

Chris Salvato
10-30-2008, 07:10 AM
Haha, whenever I feel like quitting SS before I should, Ima come here, complain to you, and you can tell me to stop crying and go drink my milk :D

Also, do you bring paralettes to your gym, or does your gym have them?

Hah....thats fine with me man...another good motivational/funny resource is the SS wiki with quotes from Rip:
http://startingstrength.wikia.com/wiki/Quotes

As far as parallettes...no my gym doesn't have them. My gym is a pretty standard globo gym with 20,000 square feet of machines and a lack of a real good chinup bar. They have only 1 squat rack...but thank god they have a lifting platform and bumper plates...this kind of sets it apart from any other non-crossfit gym I have been to...

Everyone there thinks I am weird or a showoff. I make lots of noise (you kind of have to when you go for big heavy cleans...especially the first time), I bring in Rings and parallettes, I do my chinup bars on the support bars for the basketball hoops since they let me hang fully and are much thicker (better for grip, obviously), I do splits and handstands...even split to HS Press...

Needless to say, i'm quite the attraction for most people there...and they let it show. I guess you need to be the kind of person that this doesn't bother -- or you need to feed off it. Lately i just feel like a rockstar :P

Chris H Laing
10-30-2008, 11:58 AM
Needless to say, i'm quite the attraction for most people there...and they let it show. I guess you need to be the kind of person that this doesn't bother -- or you need to feed off it. Lately i just feel like a rockstar :P

I love the looks people used to give me when I was following the wod! I used to have people come up to me after i sprawled on the ground after a wod asking me if I was ok, if I needed an ambulance, that sorta thing.

I was just wondering how big are your parallettes, because mine are definitely to big to bring into the gym.

Chris Salvato
10-30-2008, 12:38 PM
about 12 inches tall, 1.25" diameter and about 24 inches long.

They are kinda big, but I leave them in my trunk and just walk out to my car when i need them, then put them back when I am done.

You can also build smaller ones, just change the dimensions on the PVC design.

Chris H Laing
10-31-2008, 04:58 AM
You can also build smaller ones, just change the dimensions on the PVC design.

Probably what I'll do is keep the height the same for the same depth, but then cut the horizontal in half or maybe just a third...something like that

Chris Salvato
11-02-2008, 12:25 AM
Probably what I'll do is keep the height the same for the same depth, but then cut the horizontal in half or maybe just a third...something like that

Yeah...i just recommend that you keep a pretty big diameter on the parallettes...like over an inch...otherwise they dig into your hands and make workouts more grueling than they need to be.

10/30/2008 - Rest Day

10/31/2008: Rest Day -- Was supposed to be a work day but being a social creature made that kind of difficult. This program is pretty easy to be flexible with on weekends...so I pushed the work day off until Saturday.

11/1/2008: Work Day

Warmup
C2 Rower - 2:36; 650m; 43 Cal
Squat work (listed below)
Burg WU x1

Back Squats (as part of warmup)
45x5
135x5
185x3
225x2

My form felt REALLY rusty, but the sets seemed easy. A bit harder than I remember, but still easy to perform. I still feel some minor pain in my R. Hip...it is not inhibiting, but it is there, and I don't like it ...so I am thinking I need to see an ART Certified Massage Therapist for some trigger point since rest alone just isn't cutting it and it has been about a month since I have avoided weighted flexion...

P. Snatch
90x2
111x3x5 (Higher volume sets to work on form with lower weight -- very last rep was a bail though.)
121x1 (To get used to a slightly heavier weight)
-----
133x2x2 (Higher weight, lower volume)

The higher volume was worth it...and I will likely repeat it next week with 121 instead of 111. I feel like I am making progress here but I need to remember to NOT face the mirror. I have gotten used to looking at the mirror during my snatch drop and it makes me self-conscious about catching the bar when I can't see a mirror. I also feel inhibited by my shoulders...as if my injuries don't want a backwards bail so I always jump/bail forward. Just going to take some work...

Muscle Ups
Concentrics w/Eccentrics: 3x2

These felt absolutely great. Just holding the rings now, I feel a lot stronger. It is as if my wrists are nice and comfortable where they are in false grip and my negatives are very controlled and not nearly as painful as they used to be...actually, they aren't painful at all! My legs also don't flail around anymore during the transition as I consciously hold an L-sit. My last set I know I was still getting good work from these since my eccentrics sped up significantly. I originally planned on doing negatives, but I don't need them anymore!

Press
45x5
90x3
133x1
-------
143x3x3 (~88% of max)

Last set was definitely a 3RM. Going to increase by 5# next week to see if I can operate for 3x3 at 90% of max and get the same results. I think this was the right weight to go to for the press :)

WOD
Inverted Fran
21-15-9
Pullups
95# BB Thrusters

12:42

OK, I meant to do Fran but I accidentally did the pullups first...doh. At any rate, the last time I did Fran was about a year ago and I didn't keep a strict log at that time. At that time, I think my best time was around 9 minutes...But I was metconning a lot more. That, plus maxing out on the Press and doing MU work probably didn't help things.

Overall, I am a little disappointed with my time...I expected strength work to carry over a bit more but it appears I need to work on my endurance a bit more. Oh wells, thats why I am doing these WODS! :)

Chris Salvato
11-02-2008, 09:38 AM
11/2/2008: Rest Day. 17 Hour Fast

Chris Salvato
11-04-2008, 12:50 PM
11/3/2008: 15 Hour Fast.

Work Day

Warmup
C2 Rowing - 2:35; 641 m; 42 Cal
Burg WU

P. Clean
155x3
175x1
195x1
205x1
--------
220x5x2

New PR. Old 1RM was 215. Very happy about this. I notice that when I reverse directions when i go heavy that I split my legs apart a bit too wide. I need to focus more on bending at the knee and going to just beyond shoulder width like the squat.

HSPU (full ROM)
Concentric (Attempts)
1 - Success but much arching
2 - Fail - Arched too much and fell forward
3 - Success but much arching again
4 - Fail - couldn't get out of the hole

Negatives: 3x3

Last rep was very fast...total fail.

Back Squat
45x5
135x5
185x3
225x2
-------
245x5
245x2 - Too much forward lean...want to fix my form...
185x5 - Felt harder than it should have.

Really need to focus on superman chest and upright torso...need to drive with the glutes WITHOUT losing my back angle now...

WOD
Power Grace
60kg P. Clean & Jerk for time

7:25

Not too bad for a day where I hit a new cleaning PR as well as back squatting again for the first time in over a month...

Cooldown
Reverse Hypers - Slow controlled negs - 3x5
Stretching

Chris Salvato
11-04-2008, 08:28 PM
11/4/2008: No Fast. Work day.

Warmup
C2 Rowing - Light - 2:36; 618m; 38 cal
Burg WU

P. Snatch
90x3
111x3
---------
121x5x3
-------
133x2x2

Everything went really well. Next time, 5x3 at 133.

Muscle Ups
Concentrics: 3x2 + 1 + F

Tried to do 3x3 but couldn't do a third consecutive rep even on my first set. Then I tried to do 4x2 but I failed on the second rep of the third set. Going to chalk it up to a bad day. Next time I will be try 3x3 again.

Front Squat
45x5
131x5
--------
155x3x5

A bit of a forward lean but this was the first time I ever did FS. I think it went fairly well...but I can focus on keeping a superman chest and upright torso a bit more. Deep squatting causes forward lean a bit -- need to focus on fixing my glute inactivation problems :P

WOD
4 Rounds for time:
10 Double Unders
97' Sprint x2 (One side of the basketbal court to the other and back)
10 Pull ups

5:01

Probably can do sets of 20 Double Unders from now on...after first set, I could do 10 in a row easy, even after sprinting.

Cooldown
Reverse Hypers - +40x3x8...after all that other work, this was difficult...

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

About 3 hours after my workout, I did some supinated leg raises (3x8 - each leg and then both at the same time) to work on my glute activation. Also, I have been squeezing my glutes sporadically during the day going for glute tension holds to work on glute activation...

Chris Salvato
11-05-2008, 07:13 PM
11/5/2008: 15 hour fast. I broke the fast with lunch...which i thought we were going to be eating at a sit down diner and it wound up being a fast food burger shack. I knew it was either eat then or not until 8 PM. In retrospect, I should have just fasted all day. I wound up getting 4 burgers and just eating the meat along with a side salad. Went back to the office and made myself some oatmeal and a glass of milk...

Going into the gym today I didn't feel strong. My rowing felt lacking from the getgo...but I took it light because I need to in order to save my "steam" for the workout. However, the workout developed into a very hard day...with the exception of a PR on the DL...though the last rep was very sloppy.

Warmup
C2 Rowing - Light - 2:36; 640m; 41 cal
Burg WU

Tall Cleans
45x5
90x5
111x3
121x3
---------
133x5x3

Experimented with some different approached. On my second to last set, someone came up to me I never saw before and said he was impressed with my form and technique but said that I need to drive with my glutes. I told him I was doing Tall Cleans and he told me that I should still be flexing my hip just a bit...so I did for my next two sets. However, I got back to my apartment and looked up videos and it looks like tall cleans don't need any hip flexion...and that makes them a lot harder (obviously). I guess I need to wait to get Greg's book/DVD to see about that...

HSPU (full ROM)
Concentric Attempts:
1 - Success (w/lots of arching)
2 - Pushed up but fell over at the top because of arching
3 - Success (w/lots of arch)
4 - Fail


Negatives: 3x3

Some Neg reps were a bit fast..I just didn't feel as strong as I normally do here.

DL
135x5
185x5
225x3
275x1
315x1
-------
345x3

First 2 reps of work sets were great. Last rep was very sloppy...but it got up :\

WPU Testing
Previous Record 105
Previous Tests: BWx3; +25x3; +55; +75; +90; +95; +100; +105
Today's Tests: BWx3; 75x2 (felt weak...); 90; 100 (F)

Maybe I failed because I did 40 Kipping PU last night...just did not feel strong here at all..

OAC
2x3 Negatives without touching down

Went OK just did not feel strong at all...

Cooldown
Stretched, focusing primarily on hip flexors since I am having a major glute inactivation problem on my squats.

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

I need to change my program since I can back squat again. I need to squat every day I get into the gym to get back to where I was. I feel weak under the bar and that needs to change.

Similarly, I need to now focus more heavily on the squat -- and to be honest, Gant's program is for those who have exhausted linear progression and It should only take a few weeks for me to get back on the horse, as it were.

Here is my new routine until I exhaust linear progression on my squats again. Since I am still interested in losing body fat, I am going to keep incorporating WODs into the mix...Some goals are going to be put on hold...but like I said, only for a few weeks, hopefully.

3x a week routine, 2 workout scheme, similar to SS:

Workout A
Back Squat
Press/Jerk/HSPU
Deadlift/Clean (only DLing/Cleaning 1x per week since I exhausted prog on those)
OAC

Workout B
Back Squat
Snatch
Muscle Up
WOD

Emily Mattes
11-05-2008, 07:59 PM
Chris, I've heard two different things regarding hip flexion in tall cleans. In Greg's book, he says no hip flexion, simply a slight lean back and a big shrug. However, my coach advocates for a small amount of hip flexion, as he says it better imitates the actual movement of the bar during the clean and discourages the slight pulling with your arms that can occur doing the tall clean flat-footed.

I have real problems with pulling with my arms during my lifts so I add the hip flexion in. I think you might develop faster movement under the bar without it, though.

Chris Salvato
11-05-2008, 08:12 PM
That's a good insight Emily...

I feel like weightlifting coaches vary on the specifics so much from one coach to the other ... thats why when I speak to experienced lifters I hear 10 sides of the same coin.

My biggest weakness on full cleans right now is that I have ONLY done Power Cleans (a la starting strength) and ONLY back squats (again, a la starting strength...)

With your comments in mind, for Full Cleans I need better front squats and I need to work on my drop. I think thats why, for now, I should probably avoid a slight hip flexion. Later on, when I get a more developed full clean, I can probably do tall cleans with just a bit of flexion...or even just mix it up.

I do appreciate the insight though, it really helped me a whole bunch. Thanks Emily!

Chris Salvato
11-07-2008, 07:55 AM
11/6/2008: Rest Day. 15.5 Hour Fast

Chris Salvato
11-08-2008, 01:55 PM
11/7/2008: 16.5 Hour Fast - Work Day

Warmup
C2 Rowing - Light - 2:36; 630 m; 40 cal
Burg WU

Back Squat
45x5
135x5
155x3
185x3
-------
225x3x5

Need to focus more on chest up...chest still caves on many reps. I think the main issue is that I have programmed my motor pathway to not extend my hip during knee flexion...thus the good-morning effect. Conciously focusing on hip flexion throughout the movement will likely help a bunch as it did on a few reps. Going to repeat this on next work day focusing on this cue...and going to focus on the glutes pulling me through the whole movement.

P. Snatch
90x3
111x3
121x1
-------
133x5x3

Right Shoulder was irritated a bit here but most sets were good -- still jumping forward some but I am getting beyond it. The quality of each lift is getting a lot better. I will be progressing next time around to 138#.

Muscle Up
Concentrics w/Eccentrics: 4x2

No fails. However, most of my reps are very explosive and results in my left turning over a bit before my right and dominating the movement. Focusing on the eccentrics should help break this habit a bit. Going to try 3x3 next time -- more overall volume and more volume per sets.

WOD
3 Rounds for time:
25 Double Unders
7 190# DL (1xBW)
15 Ring Dips

13:53

The WOD went good but as u can see, a bit slow for the target time of 5-10 minutes. This was mostly due to the ring dips...my max is only around 13 and 3 rounds of 15 was rough. I saw failures on 3 reps on the second round and failures on 2 reps on the third round. Definitely a good way to go but needed to be more conservative on Ring Dips being as they are a weakness. On a lighter note, i saw a 20 set of DUs...which is really nice -- i would like to get my DU max up to 50.


11/8/2008: 19 Hour Fast. Rest Day.

After yesterday's workout day my knee has an unusual pain that doesn't seem to be associated with my tendinitis. Continuing Hip Flexor stretches, icing and massage throughout the day...along with glute squeezes.

Chris H Laing
11-09-2008, 06:13 AM
11/7/2008: 16.5 Hour Fast - Work Day

11/8/2008: 19 Hour Fast. Rest Day.

Hows fasting working out for you compared to eating at regular times throughout the day? I was thinking of trying IF to lose some fat that I gained during SS? Any thoughts on how/if this'll help lose fat but retain all the muscle?

Chris Salvato
11-09-2008, 08:58 AM
Hows fasting working out for you compared to eating at regular times throughout the day? I was thinking of trying IF to lose some fat that I gained during SS? Any thoughts on how/if this'll help lose fat but retain all the muscle?

Well, I have been fasting for a few weeks now....but i would hardly consider myself experienced in it.

From my limited time fasting, I can say, however, that my results haven't been very good regarding weight loss. I lost about 2#, maybe, in the past month...but i dont think that has anything to do with fasting. Allow me to explain...

When I first started fasting I was doing it every day for 19 hour fasts right off the bat. Yeh, that wasn't smart...It was much too hard and I was not used to fasting. I took a step back and I started fasting 1-2x a week for 15-16 hours. It was really a lot better that way, however, with unlimited time to eat at night, I was still taking in a ton of calories (I am REALLY good at making healthy calorically dense meals...)....These days I am fasting more often since I am more used to it..something like every day/5 times a week for 15-19 hours.

Also, as of late, I have been doing IFOC (IF on Crap) moreso than I would like. Unfortunately, I break fast at work and when I do, im really freakin hungry. I wind up just going to lunch wherever everyone is going....which sometimes is crappy food, even when I don't want to. Just been a series of unfortunate events. Also, I was getting rid of all the milk, cheese and fatty meats I was eating during my GOMAD strength gaining cycle...so my meals were very very high in calories.

I have maintained and stopped gaining, and now that my meals are going to be more conservative I am sure I will see more results. So far, I like it a lot better than zoning or eating more meals per day because, realistically, I was hungry 100% of the time on zone but these days im only hungry 70% of the time....though the magnitude of hunger is great, it makes the food you break fast with taste phenominal. Just beware of your natural tendencies to want to eat anything u can get your hands on...

Chris Salvato
11-09-2008, 04:21 PM
Maybe I spoke too soon in that last post... I measured in at 183# today, about 6# less than last week...i think it was mostly water weight but maybe fasting is kicking in?

11/9/2008: 17.5 Hour Fast. Decided to try working out while fasting...

I went into the gym today and I felt very weak and unmotivated. Through the whole session my performance was sorely lacking. Nothing was going well, at all. There are several factors working against me like a sore chest from the ring dips, being somewhat dehydrated and going in while fasting. I think the latter two are the main reason i did poorly. I need to be more attentive to my water intake while I am fasting...this is something I think that can be a problem with my fasting in general and I need to break the habit and start drinking more...

Warmup
C2 Rower - Light - 2:36; 583m; 34 Cal (very low compared to the usual)
Burg WU

Back Squat
45x5
135x5
155x3
185x3
------
230x2 -> 3rd rep had a lot of lean so i decided to step back my weight in the interest of form
210x2x5 -> These sets still seemed very hard -- harder than they should. Last rep had some fwd lean on both sets and focusing on my breath helped a ton. Still need to induce a stronger valsalva maneuver at the bottom to help with upright torso. Will likely do a 5# jump next time to 215 to continue to work on form and vertical torso.
210x1 -> Did a backoff rep to practice valsalva in the hole. Determined need to flex abs more.

P. Clean
155x3
175x1
195x1
205x1
215x1 (F first try, S second try)
--------
225x5x2 (this was the plan...actually did below)
---
225x1 -> Fail
205x1 -> Fail
205x2x2 -> All Reps had too much forward jump except for a single rep. I also felt weak under the bar, as i did the whole day. Next time, I will try 225x5x2 again...

Jerk
45x3
90x3
131x3
155x1
165x1
---------
180x5x3

Did a mix of split and push jerk. They all went well but I need to focus on receiving the bar in full extension most of the time. The last rep of my sets usually had me extending some out of the receiving position.

OAC
Unassisted Negative attempts: I can hold from the top until about 1/2 down then I just totally give way on both sides. Just need more time...maybe focus more on the bottom half of the technique.

3x3 Negatives (alternating arms with assistance)
1- Done without touching ground
2 - Reset grip and jumped up into each rep.
3 - Reset grip and jumped up into each rep.

So tired...felt like a nap all day before and after my workout...

Chris Salvato
11-10-2008, 05:58 PM
11/10/2008: Rest Day. 15 Hour Fast

Chris Salvato
11-11-2008, 08:38 PM
11/11/2008: 16 Hour Fast. Work Day.

Warmup
C2 Rowing - Light - 2:37; 644m; 42 cal
Burg WU

Back Squat
45x5
135x2x5
155x3
185x3
-----------
215x2x5
215x3

Failed on the 3rd set of 5. Keeping my torso upright is a lot harder than the way I WAS squatting...still some hip pain in the right and some hip pain in the left has started to surface...Did some more hip flexor stretches and I am desperately trying to fix this upright torso/tight lumbar curve problem...

P. Snatch
90x3
111x3
121x1
133x1
-------
138x5x3

Last 2 sets had some bad receives. However, all in all, it was good. Start to lose the explosiveness by the 4th set. It is definitely much more noticeable than when I was learning cleans. Need to start working on pulling with a torso that is just a BIT more upright.

Muscle Up
Concentrics w/Eccentrics: 5x2

Wanted to do 3x3...but I just couldn't get that third rep turned over and extended. I have a real hard time turning over both arms in unison...I really need to work on that. I kipping on accident on ONE rep and on another rep I have been stressing being explosive to the top. However, nothing really seemed to help. I upped to volume to 5x2 instead of 4x2 like last time...I am close to a set of 3, I just know it...

WOD
4 Rounds for Time:
250m Row
25 Double Unders

7:56

Stupid damn straps holding me up on the C2. Double Under sets went really well this time...first was for 20 reps! However, my WRIST of all places was fatigued and limiting the turn overs and caused a lot of fails in later rounds. All in all, it went ok :)

Cooldown
Reverse Hypers: 40x3x8
Hip Flexor Stretches

REALLY felt the reverse hypers in my glutes/hammies for the first time ever. Starting to really feel the benefits of glute activation practices.

Chris Salvato
11-13-2008, 08:46 PM
11/12/2008: No Fast. Rest Day

11/13/2008: No Fast. Work Day.

Warmup
Rings Work:
360 Pulls (about 4)
BRS Attempts (2...but not even close...)
Front Lever Work (3 holds, 1 with false grip)
Back Lever Work (2 solid 10 sec holds, but I think I need to video this to make sure form is good)
MU Attempts (a few...felt very weak..)
HS on rings (also some shoulder stands, against the wall...this needs lots of work..)

Press
45x6
90x3
133x1
--------
148x2x1
148x1
155x2x1

Wanted to do 148x3x3 but I just felt so WEAK (noticing a trend yet?) Decided to reduce volume and up the intensity -- fuck it, why not, right?

DL
135x5
185x5
225x3
275x1
315x1
335x1 (Used this to see if I might be ready for multiples on 355...felt WEAK, trend?)
315x2 (Felt Very weak...glad I didn't go for 355..)

OAC
Unassisted Negative Attempts: One each arm on a thin bar. Not too bad. Can hold it for a second or so but then I lose it and the negative is a bit too fast. Still need more work on assisted negs...

Negatives: 10 minutes - one negative on each arm every minute on the minute w/o touching down if possible.

By Minute 6 the negs were substantially faster, but still controlled.

Last 2 minutes the negs were pretty fast -- faster than I would like...

No cool down today...

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

After some thought about it on my own and discussing my situation with Steve, I decided I need a week off since it has been almost 8 weeks since i have had one and my training is stagnating ... and regressing. I may be overtraining, and that's not good. Time to take a step back and see if i can supercomp...

Steven Low
11-13-2008, 08:57 PM
R-r-r-rest break. Good for the soul...

Chris H Laing
11-16-2008, 03:44 PM
R-r-r-rest break. Good for the soul...

I was about to say the same thing.

Ryan Brown
11-16-2008, 09:08 PM
haha, just read your post on my APK log. I thought about coming here because people are in fact very smart. And, after you and Steve, it seems that moving from APK to Pmenu is the hip thing to do. I'll see how the CF boards treat me for a month or so.

Chris Salvato
11-17-2008, 05:07 PM
Steve and Chris -- thanks for the validation :P I hate resting even though I know it is good for me....I seemingly always come back from my rest weeks with super-human abilities...

Ryan, I wish u the best wherever u put your log -- but it was stagnant on APK for sure :P No one there to help you but me ... steve doesnt even look there anymore

11/14/2008 - 11/17/2008: Still resting. Mid way through my rest week.

Diet has been iffy since I was home for the weekend -- but nothing I would call a "cheat day". While passing a "don't walk" sign I attempted form FL pulls and managed to do one and hold it briefly, which was awesome. Definitely feel stronger but need to ride out this week...

On a side note -- my knee is trashed. Flexion wrecks it...even with 2 legs bearing the load....going to see an ART therapist on Friday when I get back. O.o

Hopefully I can keep up a good diet (i ususally do) while on the road this week. I am going to try fasting while on the road for the first time ever.

Chris Salvato
11-18-2008, 06:01 PM
11/18/2008 - 16.5 hour fast. Still resting..

Chris Salvato
11-19-2008, 04:41 PM
11/19/2008 - 19.5 Hour Fast. Still resting and travelling...

on the long drives, I am flexing my glutes and making sure my posture is as good as can be...

Chris Salvato
11-22-2008, 08:08 AM
11/20/2008: Rest Day, 19.5 hour fast

11/21/2008: Saw a new ART chiro for my knee, work day and 16.5 hour fast.

I met with Dr. Matthews for the first time and I was pretty impressed so far. I told him about my various training ailments, particularly my knee and hips, but also told him about my surgical past on the shoulders. I told him #1 priority is the knee, and he got right to work on it...and we will be ignoring the other problems for now. He identified that the inferior portion of my patellar tendon is VERY VERY tight and has almost no elastic qualities...I am thinking is has something to do with scar tissue buildup from years of this problem compounding on itself. This is causing my patellar tendon to not "float" properly and causes problems with the lever arms. After some intense massage, he was able to totally relieve the pain inferior to the patella but generated even worse pain superior to the patella -- to which he said this was a result of the musculature not elevating the patella properly -- and can likely be alleviated with leg extensions, cycling and rowing. He told me not to avoid any movement unless I experience pain. My training will likely be modified based on this assessment.

Training

Today was somewhat odd since I have a friend in from out of town who is a traditional gym rat. Since I took a week off and I was told to avoid pain on things with my knee (which is pretty much everything that involves flexion for now...) and my friend wanted to Bench Press (which I hadn't done in a while) I decided it would be good to hit that..

Warmup
Rowers were taken...did some rings work
Show my friend various rings workouts since he doesn't use rings often. Got him used to the top part of the dip position in the rings -- he started off shaking horribly but improved. My warmup consisted of some DH Muscle Ups, 360 Pulls, Inverted Hangs to hang (for FL work) and very few reps of TFLPU as well as some ring pushups and variations. Warmed the upper body for sure.

Bench Press
45x5
135x5
185x5
195x5 (worked hard, but no real help here)
225x1 (lots of assist)

I was going to do a traditional 5x5, but wound up just doing this and testing my old 1 RM at the end of the sets. Perhaps the volume was too high, but the 225 was just too hard. It wasn't too bad, I am not sure that I got much out of this, but it was a nice segue back into training.

Weighted Pullups
BWx5
40x3
60x1
80x1 - F on 2nd Rep (Was shooting for 80x3x3)
90xF - (Decided to try for 1RM match..tried to build up to it, but failed on 90..)
90xF - (Tried again, but failed)

I think that I am limited to the fact that I am holding the weight in my ankles. I need to get a weight belt if I want to continue to get heavier here.

Cooldown
C2 Rowing.

Only did about 1:40 on this because I was developing some sort of hip pain on the right side. Was kind of odd. Maybe it was because of working out in sneakers instead of my lifting shoes. Wound up being something like 400 meters..didn't check cals.

Chris H Laing
11-22-2008, 04:03 PM
I think that I am limited to the fact that I am holding the weight in my ankles. I need to get a weight belt if I want to continue to get heavier here.



I made one yesterday at my gym, with a weightlifting belt, and some chain that was lying around. It worked pretty well, but I was only doing 10 lbs :o so i dunno how well it would work with more than maybe 25 lbs handing off it, but its something to think about.

Also i started my log on this forum after a month off from all working out cuz of a weird flu-like thing, so check it out sometime and see what you think.

Chris Salvato
11-23-2008, 08:33 PM
11/22/2008: No fast. Rest Day

11/23/2008: No Fast. Work day.

Decided to do some maxing out to see how my rest may have made some supercomp on other lifts...it actually went really well.

Warmup
C2 Rower: 2:36; 637 m; 46 Cal

Deadlift
135x5
185x5
225x3
-------
315x1
335x1
365x1 (PR)
385xF
375xF
365x1

The last rep had a bit of back rounding. But I was really happy with a new PR of 365. That's 1.97xBW...just 5# short of my goal of 2xBW. Getting there!

After this I felt really strong, and even though I usually do Oly first, I wanted to try cleans...so...

P. Clean
183x1
203x1
213x1
223x1 (PR)
233xF

Another PR on the clean...AFTER heavy DLs. Definitely a great day since 225 was my original goal (im considering this 225, fuck it)...thats 1.20xBW...nearing my original goal of 1.25xBW clean. Every attempt here just felt VERY light. The landing on the 233 was just REALLY sloppy and I didn't pull it high enough...i definitely think I could do this next time if I play my cards right.

Dips
BWx8
---------
20x3x5
35x5
45x4 --> Felt like F-1 -- the last rep was very slow but no kipping necessary...

Next time, go to linear progression with 40x5x3 as a starting point.

Leg Extensions
20x4x12

Did this for rehab of my left leg. The left leg had very shaky and weak concentric movements. This is definitely a weak point and I am sure this will all help the knee pain I have been having in the left and probably even help me break through to new PRs on my lifts once I fix this knee problem.

Chris Salvato
11-24-2008, 10:30 PM
11/24/2008: 14.5 Hour fast. Pseudo-rest Day

Wound up going to an open gym in Denver. Was great to be back on the mat. Did some standing back tucks, standing gainers with a drop and backflips with a drop as well. Also did really nice front handsprings with only about 20 minutes of work (and never really doing them before) among many other things.

Maybe not the best for my knee but i have felt so disconnected from tricking/acro that I needed the morale boost...

Chris Salvato
11-29-2008, 12:58 AM
I can't remember which days I fasted, but it was most of them. Did not fast today (11/29/2008) but definitely fasted on Thanksgiving (about 14 hours i think)...and it was awesome. Lately, my training has taken on a less structured approach. I think this was the change I needed for the time being...

11/25/2008: Rest Day.

11/26/2008: Work day.

Warmup
C2 Rower- 2:35; 594m; 36 cal

OH Press
45x5
95x5
135x3
155x1
------
160x1 + 1 Push Press
160x1 + 1 Push Press
150x2+F
135x5
95x10 (Speed Set)

Well, no real "Progress" but i dont feel that I regressed.

WPU
BWx5
20x5
40x3
60x1
-----
60x3x3

Focused on speed (getting up there asap) and pulling to the sternum rather than chin to bar on the weighted sets. Went well...didn't get all the way there on the last rep but it was very close.

Leg Extensions (Rehab)
10x12
20x12
30x10
20x12

Each leg did both concentrics and eccentrics independently

11/27/2008: Rest Day and Thanksgiving FEAST :D

11/28/2008: Work Day

Warmup
Cycling: 2:30

Did this instead of rowing to stress leg extension for my rehab...Definitely an inferior warmup, though..

Straight Leg Deadlifts
45x10
90x8
135x5
155x3
-----
177x3x5

Went a bit light here since I feel that I am still getting used to the movement. High volume warmups to drill the movement. I like it a lot, though...I think it will be a good workout to include while rehabbing the knee.

Dips
BWx5
+20x5
------
+40x3x5

Went great...was right where I should have been. Next time, 45x3x5!

Reverse Hypers
+30x3x12

As you can tell, I am taking the break from the core lifts as an opportunity to strengthen and build endurance in my core for when I return to those lifts. I think it may actually help me PR quickly when the knee gets better.

Leg Extensions (Rehab)
10x12
30x3x12

The sets with 30# were done as negatives -- both legs did the concentric, each leg did each set of negatives separately. My left leg is not shaking at all anymore...nice and controlled negatives. I do notice, however, that most of the contribution comes from the vastus medialis moreso than any other muscle in the quad.

Chris Salvato
12-01-2008, 03:38 PM
11/29/2008: Rest Day. No fast.

11/30/2008: No fast. Was supposed to be a work day but an old friend was in town and I wound up getting annihilated the night before. Damn alcohol. Was bedridden the whole day on Sunday. I haven't been like that in maybe 2 years...oh well..

Definitely trying to get back in today..though I still have the hints of a headache :P

Chris Salvato
12-01-2008, 08:07 PM
12/1/2008: Work Day. No fast.

Felt like crap all day...I think I am getting sick or the alcohol just really dehydrated/beat the fuck out of me this weekend. I have to modify my workout to go light today...but the movement really helped clear my head a bit.

Warmup
C2 Rower - 2:35; 550 m; 31 cal (Went very light here, obviously..2:30 pace or so..)

Straight Leg Deadlifts
45x10
90x8
135x5
155x3
-----
185x3x5

Went well but I think my back angle wasn't deep enough. Going to try to get to a totally parallel back angle next time...some reps were short on this this time around.

WPU
BWx5
+20x5
+60x1

These were supposed to be warmup sets but I felt very week so I just cut it there. Instead, I did TFLPU since they would be light and help my horizontal pulling:

TFLPU
4x1
3x3

Leg Extensions (Rehab)

10x12
20x12
30x12
40x12

Each leg done independently, focusing on a controlled negative. The left leg felt pain on the superior portion of the patella during the last set...which is good because it means my muscles are engaging to pull the patella up whereas they were not doing this before.

After all this I kinda messed around on bars trying my One Armed hang and kip-ups on the bar...was good to fly around again.

Chris Salvato
12-02-2008, 11:04 PM
12/2/2008: Rest Day. No Fast. I think I am getting sick...

Matt Edwards
12-03-2008, 08:20 AM
Good call on the rest if you think you're getting sick. Get well quick.

Chris Salvato
12-03-2008, 08:47 PM
Good call on the rest if you think you're getting sick. Get well quick.

Thanks man -- its weird -- ill go from feeling great to feeling like total crap -- today was a lot better though.

12/3/2008: 16 Hour Fast.

I wanted to go to workout tonight but we had a company dinner and lord knows I dont pass up a free meal...wound up eating about 5# of food -- chicken, shrimp, sushi (some rice, unfortunately), veggies....the works...

It was great...but i got back very late (9:30) -- haven't been getting good sleep lately..decided to just rest today and go at it hard tomorrow...

Oh well...my training will pick up again soon into routine, i hope :)...I am going to sleep in this anabolic festival and enjoy every minute of it :D

Chris Salvato
12-04-2008, 08:11 PM
12/4/2008: 24.5 Hour Fast -- my longest yet. After the feast yesterday, to be honest, I wasn't even hungry! I think the key to those big fasts is to eat a super huge meal before you start it! :P I actually felt good in and out of the gym today -- despite being tired (seasonal, I think, and due to lack of longer sleep hours) and some shoulder pain after doing some ice cream makers strict.

Warmup
Rowing: 2:35 ; 649 m; 43 cal

Straight Leg Deadlifts
45x10
90x8
135x5
155x3
-----
195x3x5

Went well enough I guess, but I am going to step back and make sure I got this form down..possibly reset back to starting weight of 177 to make sure I got the form proper. Once I start to get heavy I feel like I don't know what's going on when I am at my deepest position and I would like to fix that....higher reps at lower weights just to increase body awareness.

Dips
BWx5
+20x5
------
+45x3x5

Felt really good -- fast and strong. Up to 50# next week -- a yay yay! Over .25xBW :P (45 was about .24 BW)

Reverse Hypers
+50x3x8

Could definitely feel the glutes working here...

Leg Extensions (Rehab)
10x12
20x12
30x12
40x12
50x8

Each leg done independently. Last two sets I noticed a HUGE disparity in strength between the left and right.


Cooldown
Hip Flexor stretches - Minimum 30 second hold in each position. Left left felt MUCH tighter compared to right.

Chris H Laing
12-05-2008, 03:30 AM
Thanks man -- its weird -- ill go from feeling great to feeling like total crap -- today was a lot better though.


I had that same thing happen to me. It went on for more than a month, and is actually the reason i stopped doing SS. Hope you dont have it to.

Chris Salvato
12-05-2008, 09:22 PM
12/5/2008: Rest Day. No fast.

Chris Salvato
12-06-2008, 01:11 PM
12/6/2008: 17.5 Hour fast or so. Maybe 18.5 Hours - I cant remember when I stopped eating yesterday.

Warmup
Rowing: 2:35 ; 636 m; 41 cal
Tried some FL pulls (ice cream makers), but i couldn't do them today.

Romanian Deadlifts (this is what I have been doing the whole time, not SLDL..)
45x10
90x8
133x5
153x3
-----
200x3x5

Need to just focus on the bottom of the ROM as I still kind of second guess myself on this. Just need more volume on here to know what I am doing as I go heavy -- i hate having to check a mirror and not being able to use a camera.

WCU
BWx5
+20x3
+50x1
------
+65x1

Weight Fell on the 2nd rep and I just felt weak...decided TFLPU might be a better investment of training time...

TFLPU
3x3 on the fat bar

Leg Extensions (rehab)
10x12
20x12
30x12
40x12
50x10

On 30-50# I focused on a fast concentric and slow, controlled eccentric. Left is still much weaker than right. Will try for 12 on 50# next time.

Pistols
Alternated between a set of 5 on the good leg and a single negative with a 20 sec balancing hold at the bottom on the bad leg. Most of the balance on the left was done with assistance, but did some balance without it. Was actually a lot harder than I thought - i think the flexibility work here will help since my right ankle seems much more flexible than the left.

Neg w/20sec Hold (Left) - 5 or 6 reps (somehow lost count..)
Full Pistols (Right) - 6 sets x 5 reps

Cooldown
Hip Flexor stretches - Minimum 30 second hold in each position. Left left felt MUCH tighter compared to right, again. Some split work but not much.

Also messed around with some bar muscle ups and pullovers to just have some fun on the bar.

Chris Salvato
12-07-2008, 07:45 PM
12/7/2008: No Fast. Rest Day.

Decided I am going to start ramping up for a 2-a-day routine before i take 2 weeks off due to the christmas holiday....

Starting Dec 10 I am going to ramp up frequency of workouts, and On Dec 17 I am going to start a week involving 2-a-day workouts to brutally kick my own ass into overreaching before my 2 week break.

Chris H Laing
12-08-2008, 03:24 PM
I am going to start a week involving 2-a-day workouts to brutally kick my own ass

Sounds like fun. Are you not gunna be able to workout for the whole two weeks?

Chris Salvato
12-08-2008, 04:23 PM
I will be probably be able to do some parkour -- I have a lot of friends who I used to train PK with in NYC where I am from, so I will probably do a bunch of that -- and likely a gym session if I am lucky to work on some acrobatics...but nothing that will come even CLOSE to heavy lifting....and not nearly as often. Plus, my vacation will start with Christmas Eve and Christmas which are HUGE FEASTS in my big italian family :P So being destroyed/overreached at that point would be a great use of the calories :)

Chris Salvato
12-08-2008, 07:41 PM
12/8/2008 - Work Day. 16.5 hour fast.

Warmup
Rowing: 2:35 ; 636 m; 41 cal
FL pulls (ice cream makers) - a few attempts, none to fully parallel...

Tuck Front Lever Work
3 Max Holds - 11 count; 12 count; 9 count -- need a better way to keep time...

Romanian Deadlifts
45x10
90x8
131x5
155x3
175x3
-----
205x3x5

It feels ok but I don't feel like I am hitting the hammies as much. I need to be more attentive to form and drop the weight. Will drop back to 175 to just reacquaint myself with the form -- i am betting I will actually feel more work in the hammies as a result.

Dips
BWx5
+20x5
------
+50x3x5

Just hard enough. Ready for 55# without a doubt.

Leg Extensions (rehab)
10x12
20x12
30x12
40x12
50x12

Most sets had shaky negatives -- even 10#. 50# I did many reps (about half) with assist from the other leg to get it to a controlled negative starting point. I think that it might have been shaky because of the adjustment i had this morning.

Pistols
Neg w/20sec Hold (Left) - 6 negatives + hold
Full Pistols (Right) - 6 sets x 7 reps

The holds at the bottom are still hard -- i feel like i couldn't push out of them if I needed to. Also, the negative is still quite painful. But my balance on the bottom with my left is getting a lot better!

My right felt awesome though. I am really getting the hang of multiple rep Pistols. After i was done with the pistols, I tried them with some weight and i could do 40# but not 50# after 42 pistols :D Also, I tried some pistol box jumps, and those definitely need work! hah

Cooldown
Stretches all around. Hip flexor stretches were held for 30 seconds minimum. Splits done multiple times, each at least 10 seconds each. Practiced some split to handstands, again.

Chris Salvato
12-09-2008, 06:22 PM
12/9/2008: Rest Day. No Fast.

Kinda got bored, so played around with Tuck Planche holds since I haven't done them in like 5 months. Used to be able to hold about 40 seconds...now im down to 12 or so :P I also weigh about 15# more..so... :P

Tuck Planche: 12 sec; 12 sec; 9 sec; 10 sec

I need to start working these again if I ever want to planche :P

Also did some HS holds against the wall for the first time ever:
70 Sec

I am doing this because I realized tonight I normally don't hold my freestanding handstands longer than 20 seconds, and I feel like I need to get to a 1 minute hold.

Chris Salvato
12-10-2008, 07:19 PM
12/10/2008: 16.5 Hour Fast - Work Day. Started the AM workouts to ramp up for high intensity 2-a-days. However, I did 2 workouts today if you count my AM workout + climbing for 1.5 hours in the PM.

AM - God working out in the AM for the first time is frickin AWFUL...felt tapped at first but it got better...luckily i can't do anything like squats heh


Warmup
C2 Rower - 2:35; 642 m; 42 cal

RDL
45x10
90x8
131x5
151x3
-------
175x3x5

Went well - wanted to reset this just to make sure my form is 100% solid and I am not rounding or anything like that at the bottom. All seemed ok...and was able to do them faster.

OAC
1x3
1x2
1x2
3x1

(setsXreps)

First 3 sets with multiples were done without touching down and a full 2AC Concentric. I had not done this in a while and it was brutal. By 2 PM I felt sore in my lats. Definitely felt the results of not working these in a while. The last 3 sets (singles) were done as slowly as possible to keep about 5-7 sec TUT with a touchdown. Glad I did this.

Reverse Hypers
50x3x8

Went well, next time ramp it up to 10 reps.

Leg Ext (Rehab)
10x12
30x12
50x8 (Assisted concentrics)

Again focused on fast concentric slow eccentric but i was so tired from changing my sleep schedule, I had to go just a bit light on this.

Cooldown
Hip Flexor Stretches - 30 sec hold minimum on each stretch



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



PM - Was a bit tired and hungry from fasting all day...but this was actually a pretty good workout.

Climbing
1.5 Hours

Definitely learning the ropes, as it were...but I feel I am picking up on some concepts quickly. Felt a lot more fluid by the end of 1.5 hours than at the beginning...but I have a long way to go. I like it!

Chris Salvato
12-11-2008, 01:25 PM
12/11/2008 - No Fast. Work Day. 2-a-day.


AM - Felt way better this morning as opposed to yesterday morning...


Warmup
C2 Rower - 2:35; 582 m; 34 cal

This felt light -- my lats and forearms were a bit sore/weak from climbing.

FL Holds
15 count; 10 count; 5 count

I need a better way of timing this...with that said, my grip was struggling, and the last 2 holds had a bit of a swing... Would like to work up to 1 minute holds but it is hard to know exactly how long I am holding it -- going to try with my gymboss next time.


Dips
BWx5
20x5
--------
55x3x5

(setsXreps)

This was a bit hard being a bit sore...but i did all sets through and through, no failures. Going to try 60# next time -- if I am not sore, this should be no problem!

HSPU (full ROM)
4x3 Negatives

Reps were to start, and to finish, a bit faster than I would have liked. The reps in the middle were good. Might be better if i do more sets at 2 reps a piece, instead.

Pistols
Left - Negatives with 20 sec hold - 7 Reps

Right - Weighted
BWx5
+20x5
+40x3
---------
+50x3x5
--------
BWx5

(wXsXr)

Felt good but wobbly. I alternated - did one hold then 1 set, and so on. The 50 was a challenge and balance becomes an issue when you get fatigued in pistols, as I found out. BW feels so much easier once you add weight. On the plus side, I successfully did a controlled negative on my left without TOO much pain. My first real sign of progress!


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



PM - Was a lot harder than I thought...

Muscle Ups
Tried to do a Pyramid -- but I could only get to 2 reps >.< So i did 2 Pyramids.

Pyramid 1 - 1 rep; 2 reps; 1 rep - 4 rep total
Pyramid 2 - 1-2-1 - 4 rep total

Tried another single and failed...so I guess that I pushed myself to my endurance limits...Really want to get my max up from 2 to like -- 10... :P

HS Walks - Half to just mess around and half because I wanna be better at this :P
Attempted to cross a basketball court the short way (47 feet if its regulation..)
1 - Made it about 30 feet
2 - Made it all the way across!

Now I need to get across, pirouette, and walk back :)

Active Flexibility Work
Ran through a suite of 10 sec holds trying to pull to my limits of flexibility:
Standing Side Split
Standing Front Split
Handstand Side Split
Sitting Pike Stretch
Manna Straddle

After talking with steve, I did this totally wrong -- should be doing Sitting straddle L-sit and Sitting Pike stretch for active flex. Will keep this in mind for the future.

Leg Extension (rehab)
10x12
30x12
50x12
60x8

Last 2 sets I did full assist on the concentric and slow controlled neg. First 2 I did fast single leg concentric, slow eccentric.

Chris Salvato
12-12-2008, 08:27 PM
12/12/2008: 16.5 Hour Fast. Appetite is very curbed - only ate one meal today, probably under 1000 calories plus some candied almonds with Emergen-C. Fasting for another 17 hours or so until tomorrow, too. The ZMA at night is starting to make me dream -- vividly. I wake up well rested very early, though. Worked out in the AM again then saw my ART therapist. Tomorrow is a rest day thank god. 5 workouts in 3 days. Absolutely brutal on my body. Good thing is I am now sleepy by 9 PM and in bed by 10:30. I love it.

Warmup
C2 Rower: 2:36; 606; 37 cal

Planche Holds
Tuck Planche 60s: 24, 15, 13, 8

RDL
45x10
90x8
131x5
155x3
---------
195x3x5
(WxSxR)

MetCon: Death By Pullup
11 Rounds + 7 Pullups

73 total pullups in 12 minutes

I wanted to do a metcon here because my pulling strength has been stalled and i have worked it VERY hard lately with climbing, OAC and TFLPU and just TFL Pulls. The metcon results are a bit skewed. I could do the pullups but my grip failed on the shitty plastic bar. Gripping it hurt after the 11th set...even though the 11th set was unbroken. If the bar was better (wood or thinner) I woulda had more...but thats really no excuse. I wasn't really winded an almost no soreness in my back/lats -- all grip. Also, I had some pain pre-warmup in the biceps tendon which also played against me a bit..

In short, I am not too unhappy here, though I wish I did better :P

Reverse Hypers
BWx3x10

Wanted to go lighter here. Been too high intensity these past few days and I needed to take it down a notch.

Stretching
Hip Flexor Stretches - 30 second hold in all positions
Active flexibility work
60 seconds total on each:
Sitting Pike L - 15,15,15,15
Sitting Straddle L - 10,10,10,10,10,10

Chris Salvato
12-13-2008, 09:24 AM
12/13/2008 - ~21 Hour Fast. Rest day, thank god

Chris Salvato
12-14-2008, 12:32 PM
12/14/2008: ~15 Hour Fast. Work Day. Felt strong but yet weak at the same time. Was very odd. At the end of my workout, I weighed in at 178...the lowest I have been in months. My BF%, according to my Omcron, is 11.8% which puts me at about 157# Lean....thats about a 5# lean loss from when I was 191. That means my total losses have been 13#..or 61% of the loss has been fat. Not bad, I guess...I just hate losing lean mass. I think I may need to start upping my calories. I have gone a few days with only one small meal or two large ones that still don't add up to very much. I may go back to drinking lots of milk and being even more liberal with things like oil and butter and fatty cuts of meat and see how it works out for me...

Warmup
C2 Rower: 2:35; 644 m; 42 Cal

FL Holds
Tuck - 60s Total: 28, 20, 12

RDL
45x10
90x8 (should do 111 next time, just easier..)
131x5
155x3
175x1
--------
205x2x5 (Wanted 3x5 but felt my form wasn't perfect...)
200x5 (Felt a bit better, hard to tell without video or feedback)

Dips
BWx5
+20x5
-------
+60x3x5

These felt a lot slower than I would have liked, but no fails. On the 3rd set, before starting, I REALLY did not want to do it...which is a good sign -- means im progressing...but the sets are getting very hard.

Pistols
Left: - Negatives with 20s hold - 7 reps

Right: Weighted
BWx5
20x5
40x3
-----
60x3x5 - Had to switch to a min-barbell in FS position for 60#. Dumbells were too clunky and hard to hold. Felt a lot better with the bar. I may want to progress this up to OH Position eventually.

Alternated sets between L and R. Also didn't feel like doing these. Good sign of stressing things. Going to push through this for another week, with 2-a-days, then recover like a badass Christmas week..

Cooldown
Stretches - Hip flexor & Hammie -- splits, too. Held all stretched for at least 20 sec, at most 35.

Active flexibility
Pike - 60s total: 20, 20, 20
Straddle - 60s total: 15,15,15,15

Chris H Laing
12-14-2008, 02:17 PM
FL Holds
60s Total: 28, 20, 12



Full front levers? If so, then hot damn!

Chris Salvato
12-14-2008, 08:53 PM
Full front levers? If so, then hot damn!

er no...I forgot to put "tuck" in there :P I will edit it now -- because I am definitely NOT that badass lol

Chris Salvato
12-15-2008, 07:01 PM
12/15/2008: ~16 Hour Fast. Work Day. Had my BF% Tested with calipers for the first time in a long time. 13%..which is about 1% higher than the readings from my electronic tester.

This higher volume of high intensity work is absolutely destroying me. One of the random trainers at the gym today told me "You look tired, man" and I didn't realize how right he was. I am exhausted. I am looking forward to my rest day tomorrow...then I have 4 workouts in 3 days. GUH - But all for the supercomp i suppose...or i hope :P

BTW, had more f###ed up dreams on that ZMA last night...5th night in a row with crazy dreams...

Warmup
C2 Rower - 2:35; 641 m; 42 cal

Planche Progression
Tuck - 60s total: 16 sec; 13 sec; 12 sec; 4 sec; 6 sec; 9 sec

OAC
Negatives
3x2

Did the negatives VERY controlled. First set was with full assist on the concentric. Second set was with 2 finger assist. Third set was with 3 finger assist - 2 finger was just much too hard.

Before this, I tested my OAC on a thinner bar and got to about 130 before stalling on my right. Couldn't pull just yet with my left. Getting there....

HSPU (full ROM) (chairs)
1 - single concentric then fell towards stomach
2 - double - second one was very hard then fell towards stomach
1 - Single then fell towards stomach
1 - single then fell towards stomach -- attempted double but failed.
1 - single. Difficult concentric -- had lots of arching.

HS Walks (for Fun)
About 25 feet or so.

Leg Extensions (rehab)
10x2x12
20x2x12

Wanted to go lighter this stime. Did fast concentrics and slow eccentrics. Both legs shaking on the eccentric when going very slow...

Cooldown
Hip Flexor Stretches
Held all major positions for 30 seconds minimum

Active Flex Work
Pike - 60sec: 25; 20; 15
Straddle - 60 sec: 20; 20; 20

Lots of backwards lean on these but the legs are still shaking as I approach higher times. I will try to focus on leaning forward more in the future as opposed to leaning back...

Chris H Laing
12-16-2008, 03:33 PM
BTW, had more f###ed up dreams on that ZMA last night...5th night in a row with crazy dreams...

What kinda things do you dream about? I kinda wanna try ZMA just for the dream experience, haha.


OAC
Negatives
3x2

Did the negatives VERY controlled. First set was with full assist on the concentric. Second set was with 2 finger assist. Third set was with 3 finger assist - 2 finger was just much too hard.



Good work on those negs. I still cant do one yet, but I can do lotsa 2/3 finger assisted ones. When you do a 2 finger assist, are you still pulling hard with that hand?

Chris Salvato
12-16-2008, 06:04 PM
My negatives are with assist as well -- i can do one without assist but it gets really fast in the middle. I seem to have a lot of strength in the extreme ROMs (very top and very bottom) but not a lot in the middle just yet. Even if i pull very hard with the assist hand, it goes away after a while when I get up in the reps and you can really feel the stress on the single arm.

As far as dreams...
Honestly, most of my dreams are of a bizarre sexual nature since i started ZMA. I am not quite sure why, but they are...I usually don't have sexual dreams. One of them involved me making my best friend's girlfriend pregnant and a morning after pill costing $1300 dollars. Talk about a nightmare.

Other times, like last night, they are about training -- i dream of doing things like back flips and really heavy power cleans and i think this is because I can't do those right now...so my subconscious is making it up to me by letting me live it in a dream world.

I would suggest ZMA just for the dream experience...you can definitely tell you when it is being absorbed because when it isn't I don't dream as solid. Last night, for example, I wasn't totally fasted and I had some milk earlier in the night so I don't think it absorbed as much -- my dreams were not nearly as vivid, though a lot better than they used to be.

I have even recommended ZMA to my sister who doesn't work out at all -- she is just very into lucid dreaming.

Let me know what you decide, Chris :)

12/16/2008: No Fast. Rest Day. Felt great all day though my sleep wasn't too great. Single workout tomorrow and going to try and get it done in the AM. Did Hip Flexor stretches in the PM.

Chris Salvato
12-17-2008, 03:55 PM
12/17/2008 - ~18 Hour Fast. Work day. Did it in the AM

Warmup
C2 Rower - 2:36; 620 m; 39 cal

Kinda felt tired here. I think the lack of O-lifting is negatively impacting my rowing...and the weight loss O.o

FL Holds
Tuck - 60 Sec Total: 25; 23; 12

RDL
45x10
111x6
131x5
155x3
175x1
---------
200x5 - Felt That there was no benefit here, still feel like I am rounding my back - wish i could take video...
175x2x6

Decided after the fact to progress on weight despite the form issues...it may or may not be in my head.

Dips
BWx5
30x5
------
65x3x5

OMG hard. First set was VERY slow...sets just got slower and slower. Last rep was nearly a fail but something about the dip position makes me really fight for it compared to a pullup or bench press. Was really hard but I did it no problems.

Pistols
Left - Negs w/20 sec hold - 5 times

Right: Weighted
BWx5
20x5
40x3
------
70x3+F+F
70x4+F
70xF

Lots of fails but I was convinced it was due to my balance or my back bending over too far or something. At any rate, 0 chance of a complete rep by the end there. Going to switch to doing these overhead since I can manage decent weights resting on my delts.

Cooldown
Hip Flexor Stretches - Min 30 sec hold each position.

Maybe I'll do active flex tonight...just felt super tired this morning during my workout so decided to cut it at that point -- plus i didn't have much time left.

Chris Salvato
12-18-2008, 08:14 PM
12/18/2008 - No fast. Good sleep, about 7 hours...but 2nd night in a row with no dreams. I am even doing the ZMA while fasted but my dreams have subsided -- i wonder if that means I am not getting enough sleep or something?

2-a-day workout today...No longer going for maximal holds on my holds and doing both of them every day as per Steve's advice on programming.

AM

Warmup
C2 Row - 2:34; 594 m; 36 cal

Planche Holds
Tuck - 60 Sec Total: 8; 8; 8; 7; 7; 7; 7; 8

FL Holds
Tuck - 60 Sec Total: 12; 12; 12; 12; 12

Last set may have been shorter than 12 because my gymboss reset itself somehow...weak.

HSPU (full ROM) - parallettes
Concentric Attempt - Single but fell forward after arching badly. Going to stick with negatives.
Negatives - 3x3

Really listening to my body here -- cutting it short when the reps get too fast. Trying to keep it as slow and controlled as possible just as my head passes my hands as this is the weak part of my ROM.

OAC - All done with touchdowns.
2 Finger Assisted Concentrics w/slow neg: 2 each arm - very hard!
3 Finger Assisted Concentrics w/slow neg: 2 each arm - cut becauuse losing control on negs
Full Hand Assisted Concentrics w/slow neg: Single rep with 90 stalled holds.

Leg Extensions (rehab)
10x12
20x12
30x10
50x8

First three sets done with fast concentric & slow controlled eccentric. Last set was done with full assist then slow controlled eccentrics.


PM

Warmup
C2 Row - 2:36; 595 m; 36 cal

MetCon
AMRAP in 8.5 Minutes (was supposed to be 10 but I was told I had to take down my rings..)
3 Muscle Ups
5 Pistols, Right Leg

8 Rounds + 2 MU

Muscle ups had no eccentric and the kipping was getting very violent towards the last few sets...started out as strict as possible...but then started just RIPPING them up. No fails, though :) This was about power output, not a raw amount of work.

Cooldown
Hip Flexor stretches - min 30 sec hold each position
Active Flex Work
-Straddle - 60 sec total: 15;15;15;15
-Pike - 60 sec total: 20;20;20

Some splits holds, as well. Want to clean up my front splits and make my side splits look better...

Chris Salvato
12-20-2008, 05:30 PM
12/19/2008 - No Fast. Work day. AM workout. Went "light" because I am wrapping up a pretty intense workout week or two...Laid off the RDL and went lighter on pistols attempting to work up to OH Pistols.

Warmup
C2 Rower: 2:36; 571 m; 33 cal

Holds
FL - Tuck 60 sec: 15;15;15;15
PL - Tuck 61 sec: 8;8;8;8;9;8;9;3

Dips
BWx5
30x5
------
70x4
70x2x3

First step felt VERY weak on the fourth rep. Fifth would have been pushing it but most likely a failure. Decided to stick with 3 reps for today. Hopefully when I get back I will experience my supercomp and be able to blow right by 70#.

Pistols - OH Skill Work
Left: Negs (not OH) w/20 sec hold at bttom - 5 times

Right: Weighted OH
BWx3x5 (with stick) -- Form was sloppy overall but was cleaned up a bit by the last set
45xF+F - Tried 2x with O-bar. Failed both.
BWx2 (with stick) - Felt a bit better, decided need to work up to 45# OH...
BWx3 (with stick) - Stuck form a bit better)
20x2x2 (first set with stick, second set with mini bar) - Minibar is too small..stick has weights that move too easily
45x1 - Success, but I think it would be easier if i kept upright torso...really retracting scaps
45xF - I could do it only once, it appears -- just get caught in the hole.

Cooldown
Hip Flexor Stretches - 30 sec min on each hold
(Skipped active flex as I was exhausted)

12/20/2008: ~14.5 Hour Fast. Was supposed to be a rest day, but took the opportunity to go snowboarding.

Snowboarded from about 8:45 AM to 1:00 PM and it was an ass kicking, fall all over the mountain, can't even see where you are going, catch your wrong edge ass beating of a day. All in all a good workout but it made me realize how much i hate long duration efforts :P

When I got home, I did some ankle stabilization and mobility work that is supposed to help a bit with my knee.

Tomorrow is definitely a rest day.

Chris Salvato
12-20-2008, 08:07 PM
And because Steve didn't believe that I could do it, below you will find a vid of me doing Pike Press to Handstand wfs:

http://www.youtube.com/watch?v=Rec5OovmKrg

Chris H Laing
12-20-2008, 08:45 PM
Wow. You have mad skills.

How'd you learn to do it and how long did it take? because i've just been advised to not work a planche til i can do a handstand press to build up my bicep hypertrophy.

Chris Salvato
12-21-2008, 06:49 AM
Thanks :)

Before you begin to work on it, I suggest that you get proficiency in the handstand (20-30 sec holds or so) and decent HSPU to the ground at a minimum.

Learning it wasn't all that hard, but i have no idea how long it took because i never actively focused on the pike press.

As far as biceps hypertrophy -- yeh...i dunno about that. Who told you that? In my experience, the biceps play almost no role here -- its all triceps, delts, back extensors and hips with a heavy flexibility component.

I guess, if you want a timeline, I went from no handstand ability at all in July 2007 to full HS Pike Presses in about April 2008. About 10 months or so? From when I did my first Frogstand Press to when I did my first pike press was maybe about 2 or 3 months.

Steve, though, said I cheated by starting with my legs way out. So now I need to do some attempts to do them from a pike where I start with my hands and feet on the ground in about the same spot. I attempted it last night and it didn't seem that much harder, but I was much too fatigued to do it.

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

Here is how I learned it:

I started X-fit maybe 18 months ago and was unable to do a handstand at all, just against the wall for a few seconds. At that point, I already had full splits, so my hammies were very loose and even with active flexibility being somewhat poor I could get my legs to about 150 or so while in handstand...this helps a lot when learning the presses.

After I got my handstands pretty solid (about 6 months after starting crossfit) I just kind of ignored the presses -- but a few of my friends worked them from time to time with bad form, letting their arms bend and the like. Once I just said to them "i wish i had the arm strength to do that" and one of them responded "its not so much about arm strength, try to keep your arms straight -- its all core". After that, I got onto the ground in frog stand and immediately straightened my arms and rotated my hips over my head and extended my legs out into HS. Easy.

Once I had that, I was pretty excited and decided to try to work the straddle, but just could not do it. I tried over and over again but I just could not get up there. It was the next step up from tucked presses (which i mastered immediately after I got a frog press). With that in mind, I tried doing the presses against a wall. My back would be to the wall, hands would be very far out in front of the wall, and I would straddle and push against the wall hard with my hands as I uncurled my spine, vertebrae by vertebrae, against the wall. Did that for pretty regularly for 2 weeks with no advancement at all in the free standing straddle...though it did make me a lot stronger in that ROM.

One day a friend of mine who used to be a gymnast (who i have never even seen do any HS press, anecdotally) saw me doing some free standing attempts and said, "dude, plant your hands, then lean way forward". I did, and felt my legs go weightless and hang there. Then he said, "Feel that, your legs going weightless? Thats where you want to be -- not pull them up." Bingo, straddle press. Moral: Its heavily driven by technique. My flexibility in my side splits helped greatly, though.

Once I had straddle for like a month, i was thought, "hm...let me just try to bring my legs together" In a few attempted I just did a pike press...it was like doing a bench press on that last rep before failure. You don't want to fuck up because if you do you will land on your head. And you don't want to stop because you know if you really really fight for it you can get it up there. A lot of this was mental.

Chris H Laing
12-21-2008, 06:59 AM
As far as biceps hypertrophy -- yeh...i dunno about that. Who told you that?


Coach Sommer :p

And i guess I'll start working the hs press from the frog position like you did. Thanks for the insight.

Chris Salvato
12-21-2008, 07:15 AM
lol

Well i defer to him, obviously -- i just have no idea how biceps hypertophy bulds from the presses -- my biceps are pretty small, actually...

Also, i don't really get how the biceps are a main issue in the planche, either...but he knows much more than I do, obviously

Chris Salvato
12-21-2008, 08:48 AM
12/21/2008: Rest Day. No Fast. Shoulders still sore from OH Pistol work and probably falling on my ass a hundred times snowboarding.

EDIT: Chris, I also want to note that the HS presses involve a lot of technique. If you are having a problem getting any of them, I would first address technique before strength...

jake oleander
12-21-2008, 06:50 PM
nice press chris, youre right, the press handstand is mostly technique. for some reason i have a hard time maintaining a hollow body position and i tend to extend my back and do more of a planche press :( . i also do them from a sit on paralletes so its a bit harder than from a standing pike. lol @ showing up steve :cool:
flexibility is also a more important factor than strength. i would llist the elements in order of importance for the press to handstand as; 1)technique, 2) flexibility, and 3) strength

Chris Salvato
12-21-2008, 07:27 PM
Jake,

I have a hard time with my L-sit to HS Press on parallettes too. I am trying to work it with negatives from time to time, but it is not a major goal right now so I have been putting it off. I wouldn't say either way is harder, just different. I can do a Tuck Planche to HS on the ground or chair handstands, for example, but put me on parallettes and I can't do it *shrug*

i would agree with your ranking system to an extent -- if you can do a handstand, you can do a press if you take some time to work it, imho. Handstand is the hard part -- sometimes I will even press and then totally bail on the handstand! I am glad I got the pike because it is one of the *very* few things that I did not have to work so intently on -- unlike the OAC that I will need to kill myself for a year to obtain :P

Chris Salvato
12-22-2008, 05:06 PM
12/22/2008 - Last Work Day for a week...thank god almighty. No Fast today, though I skipped lunch for some reason unbeknown to me. Was munching on nuts all day and had some soup in the AM after my training. Wanted to do 2 workouts today but I am listening to my body (which is clearly indicating that im overtraining) and not going to do it.....now its time for supercomp!! (i hope :P)

Felt exhausted this AM in the gym...it was not pretty :P Also got very irritable through the day due to stupid customers (lost a decent sale to stupid reasons) and computer problems...boo to that

Warmup
C2 Rower: 2:36; 560 m; 32 Cal

Holds
Planche - Tuck 60s total: 10;10;10;10;10;10
Front Lever - Tuck 60s total: 15;15;15;15

RDL
45x8
111x6
131x5
155x3
-------
175x3x6

This was exhausting. A good sign that I am overtrained since my performance has degraded pretty significantly.

HSPU (full ROM)
Concentric Attempts
1 - Success with lots of arch
2 - Success with lots of arch
3 - Failed in the hole

Negatives
2x4

Felt Very difficult but I kept these under pretty good control.

OAC
2 Finger Assisted Concentrics w/slow Neg: 2x1 each arm with touchdown
Full Hand Assisted Concentrics w/slow Neg: 1 each arm with touchdown

Even this low volume was very hard and tiring...

Leg Extensions (rehab)
10x12
20x12
30x8
50x5 (full assist, pure negas)

Cooldown
Hip Flexor Stretches - 30 Sec Minimum Each position

I need REST. Horray for doing nothing for a few days :)

Chris H Laing
12-23-2008, 05:42 AM
Enjoy the rest. You earned it after killing yourself over the last week :p

Chris Salvato
12-26-2008, 11:05 PM
12/23/2008: Rest Day. Travelled home for the holidays. Was a hellish day of pseudo-fasting and travelling. I try to eat while traveling or else I get annoying headaches on the plane -- but I did not eat as much as I would have liked and it was like fasting without the benefits since I was eating jerky/nuts all day to try and keep my energy up. Bleh.

12/24/2008 - 12/25/2008: Rest Days. Lots of sleep. Lots of food. No fasting. Lots of fun. Awesome.

12/26/2008: Rest Day. ~15-17 hour fast, don't know how long it was...Lots of sleep. Helped my system move today. Woke up after about 8 hours of sleep, helped her move, ate a huge meal with about a pound of beef then took a 5 hour nap. Over 13 hours of sleep in a 20 hour time frame haha.

Notes for all days: Now that i have been resting for a few days, ZMA is getting interesting. It really is becoming a great way to judge my state of being rested. On the first day of overtraining, I had dreams but they were vague. As the sleep gets longer and better and I am eating more, I notice the dreams getting more and more vivid, even during naps when I am not on ZMA directly. So far, it has been a great experience! Going to pop some pills now and get to bed :)

Chris Salvato
12-29-2008, 09:52 AM
12/27/2008: No fast, I think. Not an official work day but went to an open gym for some fun and drilled some old skills. My knee flared up pretty badly towards the end and was sore for a day or 2 after. I didn't get any new skills but I did some work on aerials and I may be a bit closer to getting them. I also did front rolls on the rings for the first time, which were a lot less scary than i thought they would be.

12/28/2008: About a 15 hour fast...I think. Maybe 16 hours? I am having a hard time keeping track. Rested again today and iced the knee.

12/29/2008: 16 Hour Fast. I think today will be the last rest day, then I will start working on some BW skills again while I am home. Abs are still very sore from all the work at the open gym.

Other Notes: ZMA use has been consistent. Dreams are returning to be more vivid and I am having better recall of them. I am pretty convinced that I can use this as a means of telling when I am overtraining. Diet has been wavering a bit -- higher in carb than I would like and not as paleo as I would like but overall it is going good. My main concern right now is to get calories for supercomp. Also, open gyms are good for fun but it is nearly impossible to progress without consistent work in a gymnastics facility. When my knee heals I think I am going to shoot for 1-3x a week.

Chris Salvato
12-30-2008, 08:39 PM
12/30/2008: No fast. Did some parkour training. Mostly upper body skill work (latches, muscle ups, brachiating) as well as some QM and flow work and some random "feats of strength". Did some front lever pulls and whatnot but my abs were too sore for good ROM and/or holds. Tomorrow maybe I will do more "regimented" training :)

Chris H Laing
12-31-2008, 01:21 PM
(latches, muscle ups, brachiating) as well as some QM and flow work

Its like a different language. Whats latches, brachiating, and QM??

I assume flow work is making parkour moves flow together...

Chris Salvato
12-31-2008, 01:35 PM
LOL oops, sorry...

First off, i mis-typed on "latches"...its supposed to be laches - pronounce (la-SHAE):
http://www.youtube.com/watch?v=hUDeQBpqA5E

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

Brachiating is in the dictionary:
http://en.wiktionary.org/wiki/brachiating

brachiating (comparative more brachiating, superlative most brachiating)
1. That moves by the use of limbs; especially by swinging through the trees using the arms

Though, I was doing it on playground equipment, not trees :P

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

QM is Quadrupedal Movement - or walking on all fours. You can drill this with QM drills like forwards and backwards and lateral movement, but the QM we were doing was through various small holes in playground equipment and railings while maintaining control and flow while being creative.

-------------
Flow work is how it sounds -- working on being aware and concious of your movements, starting slowly and working them faster until the flow is quick and controlled -- it teaches you very much about properly navigating your body in space, imho.

Chris Salvato
12-31-2008, 02:55 PM
12/31/2008: About 14 Hour fast, or so. Light Work day (since I can't do too much here, anyway...)

Holds
Planche Holds - Tuck 60 sec : 15; 15; 15; 15

Not bad. Was shaaking at the end but still very straight arms and I felt pretty solid!

HSPU
3x3

Not too bad - went fast for the most part but i think that has more to do with my fear of the parallettes sliding all over the place as opposed to strength issues.

Pike-to-L-sit - Doing this as a controlled movement to work towards L-sit-to-HS
3x3

Started off a bit fater than I would have liked...then the following sets started off a bit slower but sped up dramatically. I think I can really get these solid with just a couple of weeks training them consistently.

Pistols
Left: Negative with 20 Sec Hold & Ankle stretch - 5 times

Right: Endurance
5x10

Cooldown
Hip Flexor Stretches - 30 sec each position

Chris Salvato
01-04-2009, 06:04 AM
1/1/2008: Rest Day.

1/2/2008: Rest Day.

(I fasted on one of those days, I think...can't remember)

1/3/2008: Gymnastics Training. 17 Hour Fast. Went to a gymnastics gym with some of my friends and did some light work on FL, BL, Muscle Ups and Front Rolls on rings. Practice skills like back tucks, aerials and b-twists. I still can't do aerials or b-twists, but i feel like I made progress. I worked circle technique a bit and I feel I am getting closer but in baby steps. Definitely feel it more and more every time I try them. Good notes of the day were that I am now much much much more comfortable doing front roll on rings and I did round-off back tucks for the first time as well as flyaways, both on solid ground! My knee did not respond well, again, to bad landings. I need to report this to my therapist...I am getting frustrated with its someone stagnant recovery...

I am definitely ready to get back to strength work. I feel like I am going to progress rather quickly on a more conservative routine for a few weeks (that is, not 2-a-day workouts for a while...) My main goals are going to continue with upper body BW skills as well as weighted PU and Dips. My secondary goals include some active flex work.

Chris Salvato
01-04-2009, 06:40 PM
1/4/2008: 16.5 Hour Fast. Rest Day. Rhomboids and lower traps were very sore from something I did yesterday, though, heh. Just utterly exhausted, underfed and unmotivated today due to all the travel. Going to eat hearty tonight and try to get back into my AM workout routines tomorrow morning!

Chris Salvato
01-05-2009, 06:37 PM
1/5/2008: ~16 Hour Fast again. First work day back. Knee is still sore from gymnastics the other day so I went light on the knee. Doc says I should do my hip flexor stretches at least 5x a day now :(

Went a bit lighter on everything else to get back into the groove again. Going to rest tomorrow - start out conservative with 3x/week, again.

Weighed in and had BF tested after my workout. Was at 182 with ~13% BF. Put on a bit of fat during the break but I am not too worried about it. I only put on a very little bit and I will probably lose it quickly as I start working out again regularly. Going to try and re-evaluate in another 2 weeks or so.

Warmup
C2 Rowing - 2:36; 565; 32 cal

Light on the rowing -- felt my knee acting up and I think my right hip feels compensatory pain as a result of a weak inhibited left knee.

Holds
Planche - Tuck 60 sec total: 15; 15; 15; 15
FL - Tuck 61 sec total w/max test: 27 (max); 19; 15

RDL
45x10
111x6
131x5
155x3
175x1
--------
185x3x5

They are hard but my form is fine...I need to STOP looking in the damn mirror to check my form and just the way it feels.

Dips
BWx5
30x5
------
55x3x5

Went light here and I am glad I did. Was getting used to my new weight belt and I was also coming off a long rest with sore push muscles. I figured out on my last set how to keep the weights from swinging a lot which helped. Second set was a fail on the last rep because of the swinging but I got over the fail when I realized how to limit swing. I am confident that I can make a new PR of 70x3x5 next time.

Leg Extensions
10x2x12
20x2x12

These were VERY hard with my left. Pain is inhibiting the muscles like crazy - it felt like 2x the weight and it shows. Going to try to work back up on these as pain goes away.

Cooldown
Hip Flexor Stretches - 30 sec min each hold

EDIT: At about 8:00 I did some active flex work since i forgot about it...
Active Flex
Pike 60 sec total - 20;15;15;10
Straddle 60 sec total - 15;15;15;15

Right hip started to feel more tight than left hip on the straddle -- I think this has to do with compensatory problems.

Chris Salvato
01-06-2009, 07:00 PM
1/6/2008: No Fast. "Rest" Day. I don't really have rest days during the week because I decided I am going to work my Iso Holds every day of the week for a while. I think I will see the most progress like this in my holds.

Holds
PL - Tuck 60s total: 20;20;20
FL - Tuck 60s total: 20;20;20

Both holds were near max holds by the last set.

Middle Split Hold (MSH) Work
1 - Few sec of about 20 angle from arms
2 - Too short of rest. 2 Attempts but couldn't even get into the lean
3 - ~2-3 sec of 20 angle between glutes and arms
4 - ~2-3 sec of 20 angle between glutes and arms
5 - ~2-3 sec of 20 angle between glutes and arms
6 - 2 Attempt - barely able to straddle hold.

Lots of cramps in hips and glutes. Ow :P

Active Flex
Pike - 60s total: 20;10;20;10

Quads felt it a lot in first set. Got some cramps in my L. Food on the second set. Last 2 weren't bad.

Straddle - 60s total: 10;15;15;10;10

All sets caused pretty big abductor cramps. Ow.

Trying to lean forward a bit more on both active flex holds to get into a more "proper" form and straighten my back.

Stretching
Hip Flexor Stretches - 30s Minimum hold in each position.

(Ran through this circuit 3 times during the course of my time at the gym.)

Chris Salvato
01-07-2009, 07:00 PM
1/7/2009: Happy birthday to me. Ok, enough with the festivities, im not one for celebrations.

~15 Hour Fast. Work day in the AM.

Warmup
C2 Rower - 2:37; 526m; 28 cal

Went very light again -- knee was getting a bit aggravated.

Holds
FL - 60s Tuck Total: 20; 20; 18-F; 2
PL - 60s Tuck Total: 13-F;10;6-F; 10; 11; 6-F;4

The tuck levers must have really taken it out of me lol. The planches were REALLY hard. The first 6s failure I just lost my balance. The FLs were very hard, my arms were wobbling and I just couldn't bear it on the last set thus the failure at 18. Maybe I needed more rest between holds. I made it to 60s...maybe I should decrease the amount of time for each set or even the amount of rest between sets. Maybe it was just a fluke. When things like this happen, I usually just ignore it until it happens again.

RDL
45x8
111x6
155x3
175x1
----------
195x3x5

The main problem is I forget how to do these each time I go in. I need to remember that the real work is done when I feel a stretch at the bottom...this means my chest is up and my glutes need to do the heavy work. I will try to be as attentive to this stretch as possible, moving forward.

HSPU (full ROM on boxes against wall)
Concentric Attempts:
1x1 - arched less than i remember; lost balance at the top.
1x2 - first one felt very solid...second had the same arch as first and i lost balance
1x1 - solid single but arched - then lost balance
1x1 - good single - failed on second.

Negatives
2x4

The last few reps were very hard. I think I did the right thing here.

OAC Work
1 Finger assisted concentric w/slow negatives: 1 - bad ROM at bottom
2 Finger assisted concentric w/slow negatives: 2 - better ROM but WAY hard.
3 Finger assisted concentric w/slow negatives: 2 - good ROM but still HARD.
Full Hand assisted concentric w/slow negatives: 2 - very hard..no need to go on.

Even at low volume, these make me feel like puking hah

Leg Extensions (rehab)
10x2x12
20x2x12

I need to ask what we are trying to fix to my chiro...i feel like i am in the dark. Are we fixing a floating patella problem? Or is it tendinitis?

Cooldown
Hip Flexor Stretches - 30 s min each hold.

Steven Low
01-07-2009, 09:44 PM
Might be patellofemoral syndrome. You shoudl do some direct work to the VMO and see if that works/helps.

Chris Salvato
01-08-2009, 05:26 AM
Interesting -- i think this is what he is working on because he has been massaging the VMO as well as working on the patellar tendon directly.

I'll read more about it today at work

Chris Salvato
01-08-2009, 05:04 PM
1/8/2008: Rest Day. No fast.

Chris Salvato
01-09-2009, 06:17 PM
1/9/2008: Work Day. 15 Hour Fast. I woke up with knee pain -- wtf?! After a rest day?
Doc tried some "radial extracorporeal shock therapy" on me today...said it was new and I am willing to try anything...also it seemed pretty interesting. Here is a link to the study he gave me about it... http://ajs.sagepub.com/cgi/content/short/36/11/2100

Warmup
Skipped due to knee pain.

Holds
PL - Tuck 60 s total: 20;15-F; 15; 10
FL - Tuck 60 s total: 15; 15; 15; 15

RDL
Skipped due to knee pain.

Dips
BWx3
30x5
------
70x4+F
70x2x4

Four reps was no problem. Going to go for 5 next time. The fifth rep killed me every time. I think this is because the belt has some weight on it too, so I may have progressed a bit too quickly by not keeping this 3-4# in mind. I am confident I can do 5 reps next attempt. Very last rep was damn near close to failure.

Leg Extensions (rehab)
10x2x12
20x2x12

Mostly slow negatives aside from the very first set. Was painful on the left knee.

Cooldown
Hip Flexor Stretches - 30s each hold

Active Flex
Pike - 60 s total: 15;15;15;15
Straddle - 60 s total: 15;15;15;15

Kept my torso pretty vertical on straddle to work the abductors hard.

Chris Salvato
01-11-2009, 07:36 AM
1/10/2009: Snowboarding at Keystone, CO. I don't know how people who don't work out can learn to snowboard. The day totally beat the shit out of me!

On the ride up, from sitting so long in a cramped space for 3 hours, my knee was starting to experience pain -- I second thought doing anything at all for the day...but when we got there I just had to get up on that mountain and finally learn how to transfer to my toe edge and carve.

I got up on the mountain and did my usual bullshit for the very beginning of my first run to warm up...then I started to work on feathering on the toe edge. Ate shit a whole bunch doing that. When i got more comfort on the toe edge, I started to transfer edges. Several hundred bruises later, I found how to transfer on my straight foot and was able to carve down the mountain and even complete half runs without falling! I tried to learn goofy/switch transferring to be ambidextrous early...but that didn't pan out too well. Next time that will be what I work on exclusively!

1/11/2008: I am thinking today will be a rest day with some stretches for the tendon. I woke up with knee pain again -- going to have to tell the doc.. :( His therapy may not be working.

Chris Salvato
01-12-2009, 08:37 PM
1/12/2008: 14 Hour Fast. LONNNG Day training-wise. Work day and did some climbing...and saw my chiro.

Chiro did another shock treatment and we are going to see how it goes. Said that I can snowboard but we will stay away from other things for a bit. I will take his advice for now but I am strongly considering going to full upper body routine and ignoring the legs and post chain totally...

AM Workout

Warmup
None...avoiding knee flexion...

Holds
PL - Tuck 60 s total: 16;15;15;14
Inv Hang to Hang Negs: 4x1

Mixed up straddle and Adv. Tuck for FL work. Should do only Adv. Tuck Lever next time.

RDL
45x8
111x6
153x3
175x1
--------
205x3x5

ROM was poor on first set but then got a lot better. Overall, pretty good.

HSPU (full ROM on boxes against wall)
Concentrics: 2x2; 1x1
Negatives: 2x5

If I went for a double on that last concentrics set it woulda been a fail. First set felt GREAT. I will up the volume on my negs and try to build up to 5 reps of full ROM HSPU. Last rep was much too fast on the negs, so stopped at 2 sets.

OAC
Skipped -- my body just did NOT want to do this today...

Leg Extensions
10x2x12
20x2x12

Keeping weight low. Timed my negatives with Gym boss aiming for 7 seconds.

Cooldown
Hip Flexor Stretches - 30 sec min each hold.

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


PM Workout
1.5 Hours of climbing. I am getting a lot better! I did some single finger pullups too, on webbing. I noticed I can do single finger really well on middle and pointer but ring and pinky just don't have it in them yet. I think I found a new goal :D

Chris Salvato
01-14-2009, 05:53 PM
1/13/2008: Rest Day. No fast.

1/14/2008: Work Day. No fast. I was stressed out about something personal and couldn't sleep. I went light on the lifting and didn't fast because I just needed to be normal for the day and face some problems I had ahead of me. I got through the day OK and I am glad I didn't go TOO hard on my training in the morning.

Dips
BWx2x5
30x5
--------
70x4 (5th woulda been a fail. The weights moved too much! I found a better position and it helped on my last 2 sets)
70x2x5

Once I got it, I got it. The last rep was definitely nearly a fail. Going to 75 next time!

Pistol Work
Random pistol skill practice working towards OH pistol with a 45# bar....not there quite yet. Maybe about 10-15 reps total in attempts.

Leg Extensions
10x12
20x12
30x12

Did not pay attention to slow negatives, just did faster reps. This morning I just did not have the head for the pain these cause doing them slow.

WPU Max Testing
45
70
90
100 (F)

Just wanted to see where I stood. Got 90 pretty easily. Didn't rest long and tried for 100 and failed at about .75 of a rep. I think my max is still around 100, maybe a bit more, if I max out properly....so I am happy with that maintenance while losing weight and working on OACs (and getting better at them!)

Cooldown
Hip Flexor Stretches - 30 sec each hold
Active Flex
- Straddle - 20 s
- Pike - 20 s

Chris Salvato
01-15-2009, 05:57 PM
1/15/2008: No fast. No Lifting. Snowboarding in Breckenridge, CO. Got my turns linked and only really ate shit 2-3 times! Got a much better handle on how to do it with straight footing. I think next time I go out I am going to work on goofy all day and be ambidextrous from the start. The steep cliffs gave me some problems at first, but i got over it! :)

Chris Salvato
01-16-2009, 11:48 AM
1/16/2008: ~15.5 Hour Fast. Rest Day.

Chris Salvato
01-17-2009, 03:56 PM
1/17/2008: 15 Hour Fast or so. Work Day. I think I forgot to take ZMA last night Oops.

Warmup
3 Rounds:
5 Pullups
5 Dips

Also did:
3x360 pulls
2x Back Lever Holds (One piked, the other straddle)

All done on Thin bar.

Holds
PL - 60 Sec Total: 18;11;10;10;11
OAHS - 10 s each arm
FL (done on thin bar today) - 35s Max (PR on thin).

TPPU
1x4
1x2

RDL
45x8
111x6
155x3
175x1
-------
215x3x5

ROM was a bit sloppy. Some back rounding on the last few reps but I think this was due to residual pain from snowboarding inhibiting proper motor patterns.

HSPU (full ROM on boxes)
Concentrics:
1 - double; third was a pseudo-fail - got to the top by letting my legs drop
2 - doube; second had some arch
3 - double; felt good, but one more would have been a F
4 - double; 2nd had significant arch

Negatives
1x5

Trying to do negatives to get my volume on these a bit higher

OAC
No Assist Negs (thin bar): Able to do it on the right, not the left. Did 2x on right.
1F Assist (pos & neg): Unable to do on the left - skipped
2F Assist (pos & neg): 2x2 with touchdowns
FH Assist (pos & neg): 2x2 w/o touchdowns

These are hard. Always starting with the left now to get the left on par with right. I hate doing these but they are getting me closer to that OAC goal without a doubt. Feeling much stronger in these and my biceps are getting a lot bigger than they ever have been before.

Leg Ext (rehab)
10x12
20x12
30x12
10x12

Timed negatives to be at least 5s on the left. Right I did just straight sets with less control on the negatives.

Cooldown
Active Flex
-Pike: 20;20;20
-Straddle: 15;15;15;15

Hip Flexor Stretches: 30 Sec Each position

Pike/Straddle Stretches
Open Pike: 30 sec
Closed Pike: 30 sec
Open Straddle: 30 sec
Closed Straddle: 30 sec

Chris Salvato
01-18-2009, 03:34 PM
1/18/2009: Rest Day. About 15 Hour Fast.

Chris Salvato
01-20-2009, 06:28 PM
1/19/2008: 15.5 Hour Fast. Work Day. Did lifting in the AM, climbing in the PM.

AM

Warmup
3x360 Pulls
BL Holds (straddle)

Holds
PL: 14 (max); 12;9;11;8;6 (Felt really weak today I guess...)
TFLPU: 3x4
OAHS: 15 s each arm

Dips
BWx2x5
45x3
------
75x3x3

Wanted to do 3x5 but I just didn't have it in me. I feel weak. Also, I had some L shoulder pain on my first set which bugged me out. Last rep was definitely 1 shy of failure. Guess today just wasn't my day! Probably a hydration issue.


RDL
45x8
111x6
155x3x6

Dull Pain just superior to my right PSIS. I felt weak today so I felt no reason to push the envelope and try to go heavy here...

Leg Ext (rehab)
10x12
20x12
30x12
20x12

Timed reps for min 5 sec on first 3 sets....last set was faster conc/neg.

Cooldown
Hip Flexor Stretches - 30 sec each hold

Active Flex
Pike - 20;20;20
Straddle - 20;20;20

PM

Climbing for about 1.25 hours. Tried a traversal going Left to Right and back (yellow/black traversal). Took a lot of work but i feel a lot of skill and technique coming -- just got to stick with it until I can do it uninterrupted each way - and then progress like I do everything else :P

1/20/2009: Rest Day. No Fast.

Chris Salvato
01-21-2009, 08:14 PM
1/21/2008: About 16 hour fast. Work day & climbing. Lets get to it.

AM

Warmup
3 Explosive Muscle uUps

3 Rounds:
5 Pullups
5 Dips

2x360 Pulls

Holds
PL: 13;10;10;7;10;8;2 (60 total)
FL: TFLPU- 1x5; 2x1; 1x2 -> grip was failing, causing elbows to flex
OAHS: 20 Sec

HSPU (parallettes)
Concentrics: 3x1

Lots of arching and falling over...do these a lot better on boxes. Need more negs on parallettes.

Negatives:
1x5
1x4
1x3

Started getting faster so cut it short

OAC (thin bar)
No Assist: Too fast on each side...
1F Assist: 1 On Left (lacking ROM); 1 On Right (was great)
2F Assist: 1x2 each arm
FH Assist: 2x2 each arm

Leg Extensions (rehab)
20x12
30x12
30x12
10x12

All reps were timed for min of 5 sec negs and controlled except last set.

Cooldown
Hip Flexor Stretches (including pistol stretch) - 30 sec each position
Open Pike - 30 sec
Open Straddle - 30 sec
Closed Pike - 30 sec
Closed Straddle - 30 sec

PM
About 1-1.5 Hours of climbing. Branched out from my yellow/black traversal and did some very easy V1 bouldering routes. Getting more comfortable moving my body across terrain.

Ryan Brown
01-22-2009, 10:07 AM
Stop putting "(rehab)" next to your leg extensions, and see if people get on your case about it! It'll be fun!

Nice work on the snowboarding. That's hard stuff to learn. I'm like you, when I go out I always have an idea of what I want to do/learn (riding switch, carving, jumping, etc) My friends are never that focused, they just go to ride. Maybe we're just too goal oriented?

Chris Salvato
01-22-2009, 05:37 PM
Stop putting "(rehab)" next to your leg extensions, and see if people get on your case about it! It'll be fun!

Nice work on the snowboarding. That's hard stuff to learn. I'm like you, when I go out I always have an idea of what I want to do/learn (riding switch, carving, jumping, etc) My friends are never that focused, they just go to ride. Maybe we're just too goal oriented?

haha

I don't know if we are more goal driven or just obsessed with being good. It is kind of weird because I don't want to be (nor think I can be...) world class at anything -- but I feel like I can be really fucking great at a ton of stuff....I always just try to get there as quickly as possible.

Most people i know just go out and ride too. One person didn't even want to try snowboarding because it would make him feel stupid -- i think thats dumb -- i always do things that make me look stupid -- you only look stupid for the first couple of times.

Maybe we just enjoy learning new things more than most people :P

1/22/2008: Rest Day. No fast.

Chris Salvato
01-23-2009, 08:51 PM
1/23/2008. 13 Hour fast, or so. Work Day. Today my computer died...as a sales rep, this is detrimental. Trying to fix it myself caused my stress (and catabolic hormones, no doubt) to shoot through the roof. There was wall hitting, pen throwing, computer yelling madness today....not fun. All in all, I got it working again and I was able to relax but I didn't get to do the things I wanted like practicing my piano. Snowboarding tomorrow should make up for it, though :P

With that said, this is what I did in the AM. Note that afterwords I saw my ART therapist and we did some more shock therapy and I had no pain on a pistol. We are making progress....

Warmup
5xMU (explosive kipping on bar)
2x1 360 Pull

Holds
PL: 60s - 15;13;10;14;13 (Kept losing my damn balance)
FL: TFLPU - 1x5 (tuck); 1x3 (adv. tuck); 1x5 (tuck)
OAHS: 25 sec (felt good but it was tough!)

Dips
BWx5
45x3
-----
75x5
75x4
75x3

My body is really making me fight for that 75x3x5....Next time I will try to to 75x3x5 again and see how far I go...looks like after this its 2.5# increases :P

Pistols
Left - neg followed by holds for 20 sec: 6 times
Right - weighted
BWx5
45x5
65x4+F (I was like, "wtf?")
45x5
55x5
65x2+F

Looks like 65 is my magic number right now for some reason. I think it was just a rusty motor pattern that I was thinking too much about. I think I can easily surpass 60# -- going to stay with FS bar position until I get the weight up to 100 or so then try OH again.

Leg Extensions (REHAB, YES REHAB RYAN)
20x12 (timed - 5 sec min)
30x12 (timed - 5 sec min)
20x12 (fast)
30x12 (fast)

I did the last two fast pretty much because I am getting sick of these. I think I will be able to go to lunges soon but we are being cautious...

Cooldown
Hip Flex - 30 sec min in each position
Open/Closed Pike/Straddle - 30 sec in each of the 4 holds
Active Flex - 30 sec in Pike and Straddle (lots of back lean on pike and shaking on straddle)

Chris Salvato
01-24-2009, 06:27 PM
1/24/2008: No fast. Snowboarding.

Wanted to work on goofy today but wound up hitting up some moguls and doing my first 2 blacks on a snowboard! Next time I will definitely be trying to hit up some goofy training -- i did some of it and I seemed to get it quickly but it needs some more work.

I also busted out a jump or two but nothing big...just trying to get used to taking off and landing to work up to terrain.

Chris Salvato
01-25-2009, 04:11 PM
1/25/2008 - About a 13 hour fast...i am not even sure if that counts :P I woke up this morning and I just had to eat...I was hungry and stressed because i thought i lost my new climbing shoes - so i had a 6 egg omelet with pineapple :D

I wasn't too sore from snowboarding...so i decided to go to the gym. After that, I had to drive to the climbing gym to pick up the shoes I forgot there (doh..) and I would up getting in about 30 mins of climbing...after all of that I was exhausted and hungry so I made myself a meal of about 1500 calories - a whole avocado, 1.41# of beef smeared with red palm oil, 5 stalks of asparagus and a sweet potato with butter -- and I was still hungry. This confirms my suspicions that I need to start eating a lot more. Also had a BF caliper test today and came out to be about 12.5%.

Warmup
Some random junk - Hanging Leg Raises, Ring Muscle Ups, Handstand Walks, L-sit supports...some junk until i felt warm :P

Holds
PL - 30 s going for Adv. Tuck - 4; 4; 5; 4; 4; 1 - some attempts slipped back into regular tuck but not for very long.
FL - TFLPU on rings - 3 (Adv.); 3 (Adv.); 2 (Adv.); 1 (Regular)
OAHS: 30 Sec each arm (one set)

HSPU (parallettes)
Conc: Tried it and just felt weak/tired. Bange dout a single but it was with awful form. Stuck to Negatives...

Negs:1x5;1x4;1x4

Did sets of 4 because the 4th rep was getting very fast. 5th would have just been wasted time.

OAC
1F Assist: 1x1
2F Assist: 1x2
FH Assist: 2x2

Second set of FH assist had purposely faster negs. First set was still going to slow and controlled.

Leg Extensions
20x12 (timed negs, min 5 sec)
20x12 (faster reps)
10x12 (timed negs, min 5 sec)
10x12 (faster reps)

These are just painful because of burning quads on slow concentrics and just annoying. I really can't wait until i don't need to do these anymore.

Cooldown
Hip Flexor Stretches - 30 sec each hold (including pistol bottom)
Active Flex - 30 s straight on both pike and straddle
Open Pike, Closed Pike, Open Straddle, Closed Straddle - 30 s each.


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

Climbing

About 30 minutes. Did some V1s and worked on yellow/black traversal again. The traversal is getting much easier but I still fall off at certain points when I lose sight of what I am doing or a foot slips. Some parts are still a bit hard but i think that's because some foot holds fell off >.<

Chris Salvato
01-26-2009, 06:08 AM
1/26/2008 : No Fast. Rest Day. Traveling all day to ATL :( At least I will have time to catch up on some reading :P

Chris Salvato
01-27-2009, 05:51 PM
1/27/2008: No Fast. Travelling and running around all day for work. Some gymnastics progressions while in my hotel room...

Warmup
3 Rounds:
10 pushups
10 situps
10 air squats

3:15

I did some squat examinations in the mirror - i think i got a butt tuck again :(

Holds
L-sit - 25; 16; 10; 9 (Tried some advanced L-sit on the ground...hard shit..) - 60 s total
Planche - Adv. - 5; 4; 3
- Tuck - 15
- Adv. - 6 (between tuck and adv.); 6 (between tuck and adv.); 6 (more towards tuck than adv..)
- Tuck - 15
--- 60 s total across all sets

Alternated between the two until I got 60 sec total on the L-sits.


OAHS Holds - L - 20 sec (maxed out).
R - 20 sec (maxed out -- almost fell on my head)

All the other work must have ripped my delts to shit :P

Manna - about 5-10 mins MSH and Bent MSH on 2 chairs back to back. Was doing steve's manna progression move on a couch, too, but it was too intense after all that other pushing stuff.

Charles Moreland
01-28-2009, 07:19 AM
I need to step back a bit as well from most of my BW progressions and OAHS holds. I woke up today and I'm fairly certain my delts slapped me across the face and said, "NO!"

Ryan Brown
01-28-2009, 01:52 PM
I noticed you didn't put (rehab) next to your last posting of leg extensions. This causes me to assume that you're using them for strength development. You know there are better ways to train the legs/quads, right? You should read Starting Strength.

Chris Salvato
01-28-2009, 04:18 PM
I noticed you didn't put (rehab) next to your last posting of leg extensions. This causes me to assume that you're using them for strength development. You know there are better ways to train the legs/quads, right? You should read Starting Strength.

I am going to slap you with a sock full of nickels.

1/28/2009 - No Fast. Rest Day, kind of. Just doing OAHS work.

OAHS Holds - 35 sec each arm.

Doing it on the Right hand was HARD boy...

Ryan Brown
01-28-2009, 06:17 PM
LOLOLOLOLOLOL!

Did somebody inform you that my favorite weapon to make references to is a sock full of nickels? Because it is.

Chris Salvato
01-29-2009, 06:33 PM
LOLOLOLOLOLOL!

Did somebody inform you that my favorite weapon to make references to is a sock full of nickels? Because it is.

No -- it just happens to be my favorite weapon of choice, as well. High five O.o

1/29/2008: No fast. Working out in the hotel again.

Warmup
Str HS Press - 2x4; 1x3

L-Straddle
Arms together - 9 Sec
Split Arms, R Forward - 10 Sec
Split Arms, L Forward - 12 Sec
Arms together - 5 sec
Split Arms, R Forward - 10 Sec
Total- 46 Sec

OAHS
15 Sec Each Arm

TPPU
2x3 (Full Tuck)
1x2 (Full Tuck)

PPPU
1x5 (Feet on Floor, Hands on floor)
3x5 (Feet on 24" or so Table, Hands on floor)
1x5 (Feet on Floor, Hands on floor)

Cooldown
Active Flex - 30 s Pike, 30 sec straddle (each one straight set)
--- Really pushed the straddle sets -- cramps in abductors and glutes, definitely getting better here -- high straddle L-sits, here i come :P
Hip Flexor Stretches - 30 sec each position
Closed Pike & Straddle - 30 sec each.

Chris Salvato
01-31-2009, 02:46 PM
1/30/09: Rest Day. No Fast.

1/31/09: Work Day. No fast. (Haven't fasted at all while traveling...)

Warmup
Str HS Presses - 2x4; 1x2

Doing these for reps is actually REALLY damned challenging...Last set I hit my foot on the hook on my family's living room door and it fucked up my mojo (thus the low reps...)

2 Rounds:
10 Pushups
10 Squats
3 HeSPU

Yeh...Felt weak during that warmup. Going to avoid intense pressing since it has been all I have been able to do. Knee bothered me on the squats a bit too...

L-sit Raises (parallettes)
1x3 -> Noticed significant decrease in height on 3rd rep.
1x3 -> Got REALLY good height on the first few -- but the attempt at a 4th was a waste
1x4 -> Not easy. Main problem with this is a loss of height. I think I can quickly work up to no losses in height though and a solid V-sit.

Went as high as I could go working to V-sits.

Pistols - R Leg Only
BWx5
BWx7
BWx9
BWx10
BWx10

Tried to focus on getting my arms out to the side -- just too hard for now..need to work on that balance component :P

Cooldown
Hip Flexor Stretches - 30 sec each position
Active Flex - 30 sec each position
Closed Pike/Straddle - 30 sec each position

Chris Salvato
02-04-2009, 07:00 AM
OK So with traveling and stress I somehow came down with a headcold that has been bothering me for the past few days. Unable to get good sleep and I get tired really early so I am trying to rest it out. The dry Colorado air is new to me while I am sick - I think I need a humidifier and that should help me get through the night because my throat and lips get ridiculously dry and painful when I have to breathe through them all night. I am also going to try cough drops for the oral analgesic effect. Hopefully with another night's good sleep I can get over this.

As of late I feel better but the lack of sleep is definitely holding me back and a dry throat is something I noticed even when I was not sick so an investment in a humidifier is probably the way to go here...

2/1/2009: Rest Day. No fast.

2/2/2009: Sick Day. No fast.

2/3/2009: Sick Day. No Fast


With that said, I put together a new routine that I think will work really well. Below is a layout for my plan of action. Blue means the exercises are blended/superset/coupled...whatever you want to call it.

http://img19.imageshack.us/img19/5677/picture2xd9.png

My weighted PU and Dips I am going to keep on linear progression. Main goals that I am working towards most quickly are 2xBW Dip, OAC and HSPU full ROM. Other goals include increasing proficiency at FL and PL. Depending on the amount of time I have, things may change but I think this is a good starting point.

Chris Salvato
02-04-2009, 07:38 PM
2/4/2009: Rest Day Again. 15.5 Hour Fast. Decided to play it safe since i woke up still feeling a bit under the weather. Going to change outta work clothes and do my stretches after a very brief warmup but that's about it.

Warmup
3 Rounds
10 Pushup
10 Squats (didn't break 90 due to knee)

Cooldown
Hip Flexor Stretches - 30 sec each hold
Closed Straddle - 30 Sec
Open Straddle - 30 Sec
Open Pike - 30 sec
Closed Pike - 30 Sec

On that note, I am sorely missing able to train parkour, squats, technical gymnastics and oly....though I have found a new love for gymnastics strength.

Chris Salvato
02-05-2009, 05:35 PM
2/5/2009: 15.5 Hour Fast. Work Day on new plan.

Weighed in today at 176#. Did not test BF, will do that tomorrow with Omron electronic machine.

Warmup
Random Rings Junk - some 360 Pulls, attempts at a back lever (felt very weak on this today...), and dicked around with support RTO and some pullups.

Dips
BWx5
45x3
-------
70x3x5

Got some tips from an old timer on how to stop my swinging. It helped a lot - especially looking at a solid position in the distance and using DBs instead of plates. Last set felt like a true 5RM though. Since my next heavy set is in 1 week, going to do 75# at that time.

Coupled
TPPU (floor): 3x3
Inv. Hang PU:3x5

OK so both were harder than I thought after dips...Most sets of TPPU were broken - had to let my feet touch the ground and regroup for a split second. Sets got better as they went along though. Inv. Hang Pullups are definitely harder than I thought for reps. All broken sets - a lot of the issue was balance (falling forward) so I need to just practice this. I think the volume is OK but if I still feel week on these next week I may bump it down to 3x4.

L-sit Straddled Lifts (one hand in front, one in back): 3x3

Floor was hard, but i think I can make it harder (and managable) by doing these on Parallettes, instead. My legs would cramp as I approached 90 and there was almost no ROM to work though so I think the Parallettes will be necessary next time -- felt like a better workout when I tried them with DBs. Most sets went a bit faster than I would like because of the cramps at the top.

Pistols
R - Weighted
BWx5
25x3
------
55x3x5

Sets had some sloppy reps. A bit out of practice on these with weight. Used my arms out to the side for BW sets and it was good - a lot better than the first attempts. I think 55 was a good starting weight. Upping it to 65# next go-around.

Left - Negative with 20 sec hold at bottom: 5 Times

Cooldown
Hip Flexor Stretches - 30 sec each position
Open/Closed Pike/Straddle - 30 sec each position
Active Flex - Pike & Straddle - 30 sec each position (these are starting to feel really awesome.)

Chris Salvato
02-07-2009, 11:12 AM
2/6/2009: ~16 Hour Fast -- maybe more if you don't count the half banana I had just before bed. Work day. Was running a little late this morning on my AM workout so I had to abbreviate things slightly...

Warmup
2 Rounds:
2 Kipping Bar MU
10 Pushups

1x360 Pull

OAC - Assist w/static lockouts at top, 90 and bottom (3-5 sec lockouts)
3x2 w/2F Assist.

2 Min rest between sets. Felt strong but 3x2 was def enough. 3x3 would have been a bit too brutal and 4x2 would have been too much, as well.

Coupled
HSPU - PB (neg): 3x4
TFLPU: 3x5

2 min rest between sets. TFLPU were a bit fast...need to focus on keeping my hips in line with my shoulders, doing the reps EXPLOSIVELY and locking out at the bottom.

Side Level Negatives - Skipped.... :(

Leg Extensions
20x12 (timed negs >5s)
20x12 (fast set)
30x12 (timed negs >5s)
30x12 (fast set)

Cooldown
Hip Flexor Stretches - 30 sec each position
Closed/Open Pike/Straddle - 30 sec each position
Active Flexibility - 30 sec pike/str

Chris Salvato
02-07-2009, 02:00 PM
2/7/2009: ~18 hour fast. Rest day.

Chris Salvato
02-07-2009, 09:39 PM
So I was just messing around with some L-str. to Str. Planche work today and I wanted to see my progress so I took some Video...

http://www.youtube.com/watch?v=b-5mnsBbDE0

Yes, I know my arms bend and yes I know my toes are not pointed on the first L-str. Get over it :P I started the day off with MUCH worse form.

Chris Salvato
02-08-2009, 07:45 PM
2/8/2009: No fast. Snowboarding.

Went out with someone a bit more experienced than myself and I was at a level where I wouldn't be holding him back too much. Taught me some stuff about how to go down steeper slopes and it was terrific. A lot of fun but I do need to get better at the steep stuff...lots of progress was made on this today. Once I master this I may spend more time dedicated to going switch/goofy.

Chris Salvato
02-09-2009, 06:00 PM
2/9/2009 - No fast. Work day. Still felt a bit sore in the AM workout. Oh well.

Warmup
Rings Junk
2x360 Pulls
2xReverse Crank

Just kinda messed around to get a bit warm in the upper body.

HSPU (boxes): 4x2

Felt good. I wasn't as warm as I should have been for the first set, i think, so I only did 2. As I got more warm and started to maintain balance on the top I realized I could do a 4th set, so i did. I think next time I will do 3x3 but with more of a warmup...maybe a bit more HS specific.

MU
GB Ladder - Wide Grip -> Narrow Grip -> Wide Grip Kipping - 3x1

All in all, not bad. Everything was good. Should continue with this ladder and focus on keeping my body straight (not L'd) during the eccentric and a bit more "solid" on the transition.

Pistol
R - Ladder: 7,9,11,9,7
L - Neg w/30 sec hold: 5 times

Str. L-sit Lifts
3x5

Did these on DBs resting on a 30 inch box. Worked out really well. Did one arm in front and one arm in back...working on height.

Cooldown
Hip Flex Stretches - 30 sec each position
Open/Closed Pike/Straddle - 30 sec each position
Active Flex - 30 sec pike, 20 sec straddle (couldn't hold it..)

Chris Salvato
02-11-2009, 06:49 AM
2/10/2009 - No Fast (i think?! Can't remember). Work day.

Warmup
Rings Junk
3 sets: 2 Pullup -> 1 L-MU -> 2 dips -> Shoulder stand -> fwd Roll to hang

OAC - Full Hand Assist with static lockouts at flexion, 90 and hang.
3x3

Lockouts were counts in head so they variaed a bit...I think a solid 2-3 sec each time, some reps a bit more. This was a lot harder than I thought they would be...maybe I am just a bit fatigued. Definitely felt a "pump" in my forearms and biceps.

I also tested OAC with right again...was able to get up JUST over 90 :D

Coupled
Weighted Dips (Rings @ 30#): 1x5; 2x4
TFLPU (rings): 3x3

On the dips I was focusing on RTO supports. Failed on the 5th rep of dips on the second set...its definitely a lot harder to do dips on rings than on bars...Will do same weight next time focusing on getting 3x5 with 30# again. The TFLPU were a bit hard as well but it was good work.

Side Lever Work - about 10 minutes
I am not in a good enough place with these yet to do negatives...especially on my left side. I scoped out a good place/way to do it by making my own stall bars on a squat rack. I will probably do the same thing next time to gain some comfort with them before going a bit higher intensity on these.

Leg Extensions: fast sets
20x12
30x12
40x12
50x12

Cooldown
Hip Flexor Stretches
Open/Closed Straddle/Pike
Active Flexibility

30 sec each position. Closed Straddle is a lot less painful. Gaining significant flexibility there in a ROM I never really cared for! huzzah...

I also went to my ART Therapist today and we are still making sluggish progress. We decided to start doing more closed-kinetic-chain exercises like assisted pistol concentrics and lunges. We will see how it goes.

Chris Salvato
02-12-2009, 07:56 PM
2/12/2009 - ~13 Hour Fast (does that even count?! lol). Doing my PWO after my shower and its 1 pint choco milk 1 pint regular milk. I am hoping it will help me lean out a bit. My usual gymnastics stuff today...

Warmup
Rings Junk - 3 sets
2 L-PU -> 1 L-MU -> 2 Dips (RTO Support) -> Shoulder Stand -> F. Roll

Dips
BWx5
35x5
-------
75x3x5

Was very hard but I made it through. The last set was close to a 5RM at that point. I think by next week I should be ready for 80.

Coupled
Inv. Hand PU: 3x5
TPPU: 3x3

The Inv. Hang PU are still a bit hard. I fall over sometimes when I lose my balance and going to a full flexion is proving to be more difficult than I thought...but one day at a time. The TPPU are hard to get through a set of 3 after dips so the sets are usually broken after 2 but I will get there, I am sure. I think with this coupled workout I am going to go steady state for a bit.

L-sit Lifts: 3x5

Did hang, left arm fwd then right arm fwd. Was a bit harder than I remembered...think I will incorporate a hang from now on.

Pistols
R - Weighted
BWx5
30x3
-------
65x3x5

Some reps a little sloppy with more rounding than I would like. This exercise is still very HARD. It is just hard to keep good form on it, period!


L- Negatives with Assisted Concentric
3x5

I warmed up the L with some fast sets on the leg extension machine (20x12 and 30x12, quickly). Overall I felt some pain on the first set and last set. Middle set wasn't too bad. It felt good just to do them, even if it was mostly mental. A bit of soreness from it thoughout the day but nothing bad. All in all, i think doing these is a setp in the right direction.

Cooldown
Hip Flexor, Open/Closed Straddle/Pike, Active Flex - 30 sec each hold.

Chris Salvato
02-13-2009, 07:00 PM
2/13/2009 - ~13 Hour Fast (again, does that even count?!). I was going to do a sick rings HS workout today against the wall....then the equipment manager at the gym told me to take my rings down - asshole. Wound up having to change things up. Gay.

Warmup
Some HS on rings, bar kips and archer pullups....I was pissed from being told to take down my rings which got my blood flowing enough.

OAC (thin bar)
1x2 - No assist on the right for 1 rep, then assisted with 2 fingertips (FT). Same on left.
1x2 - Right assisted with 2 FT again. Left assisted with 2 FT.
1x2 - L assited with 2 FT. Right Assisted with 2 FT
1x2 - L assisted with 2 FT. Right Assisted with 2 FT

4x2 all together...I was supremely annoyed that I could not use the fat bar here...

Coupled
HSPU (Conc on Boxes): 3x5
TFLPU: 3x5

HSPU was supposed to be negatives on Rings...oh well. Doing the TFLPU my hips lag behind my shoulders a bit as I try to do the reps faster. All in all, not too bad - think I may want to focus on doing these as Adv. Tuck. if I can after OAC work.

Side Lever Work
This is proving to be a bit harder than I thought....I am having a hard time finding a good place to grip where I can actually hold a side lever. On a good pole I have no problem...but I can't seem to find any.

Walking Lunges (rehab)
3x10 Steps

Knee felt a bit sore during and afterwards but I did a lot to it today. Going to rest it up and try to keep stretching it through my rest weekend.

Cooldown
Hip Flexor, Open/Closed Straddle/Pike, Active Flex - 30 sec each hold.

Enrique Billington
02-13-2009, 07:08 PM
You take those fucking rings down god damnit, you want to work your biceps you go do curls or something. That's a serious violation of gym etiquette. We knife motherfuckers like you over here at Gold's. :D

Charles Moreland
02-14-2009, 12:24 PM
Remember kids, no grunting, screaming, dropping weights, chalk, oly lifting, or anything else useful that might help you to get ahead. Sit on your reclined bike quietly and read your magazine or watch oprah in peace. Have a nice day!

Chris Salvato
02-14-2009, 09:25 PM
You take those fucking rings down god damnit, you want to work your biceps you go do curls or something. That's a serious violation of gym etiquette. We knife motherfuckers like you over here at Gold's. :D

Remember kids, no grunting, screaming, dropping weights, chalk, oly lifting, or anything else useful that might help you to get ahead. Sit on your reclined bike quietly and read your magazine or watch oprah in peace. Have a nice day!

lol yeh..it is quite annoying. I had to take them down because some of the other trainers there jumped on the x-fit bandwagon and went to a different basketball hoop support and hung 4 sets of rings and did a MU WOD. Let me repeat. 4 sets of rings for 200# men. Thats an 800# load. NO ONE was using their brain apparently that day. Now I have to suffer as a result. Sigh.

With that said....

2/14/2009 - Happy V-day. 21.5 Hour Fast. Was supposed to be a rest day today but I decided to go to Boulder since my friends from Denver are opening a new CF/Parkour/Oly/Gymnastics gym up there and I wanted to check the place out and help out with building it. Wound up NOT RESTING AT ALL. Here is some of the random shit I did while we were hanging out.


32 Kipping Pullup Set (PR) - Could have prob done a few more, but decided to save some energy since I knew I would be active the rest of the day.
First ever HS Press on Rings without the use of a wall.
Solid Straddle Planche for a few seconds
~1 Second True Straight Arm Planche Hold O.o
Some solid OAHS work
Handstand Walkdowns on plyoboxes - about a 2 foot height difference -- didnt get it perfect but got there
Resisted the temptation to use my legs aka jump around, on and off everything - this was hard.


So as you can see, I didn't ever really rest today. Tomorrow will be a true rest day, indeed. My shoulders sure are sore now :P

Chris Salvato
02-15-2009, 01:27 PM
2/15/2009: True rest day. Got great sleep. Awesome.

Chris Salvato
02-16-2009, 01:50 PM
2/16/2009 - Extra Rest Day. I think I def needed this!! About a 17 Hour Fast or so.

Chris Salvato
02-17-2009, 07:20 PM
2/17/2009: 14 Hour fast, maybe? Don't know, prob shouldn't even count it. Work day. Drank a quart of Choco milk and a quart of Milk (half gallon total...) for my PWO breakfast. Awesome...but it gave me some wicked gas throughout the day...next time i should break it up, maybe ;)


Warmup - had to do this with low hanging rings...annoying...
Rings Junk: (2 PU L-sit (sitting), 1 L-MU (sitting), 2 Dips, Fwd Roll)x3
HS Work on Rings: 3xStraddle Press to hold with Strap assist

OAC - FH Assist - Lockouts at flexion, 90 and hang
3x3

Very hard...all sets. First two sets I did the lockout...but the second set they were just getting too short. Focused on just the negatives on the last set.

Coupled
Weighted Ring Dips: 30x3x5
TFLPU: 3x3

I am able to bump up the TFLPU to 4 reps. Ring Dips up to 35.

Side Lever Work
Still getting the hang of it but today was (surprisingly!) a lot better than the last time. I was able to hold more flags on both sides and build into negatives. When I can actually do some controlled negatives I will start doing these for reps/sets.

Walking Lunges (rehab)
3x10 steps

Felt good. No pain or soreness on the eccentric or concentric of either leg's movement.

Cooldown
Hip Flexor, Open/Closed Straddle/Pike, Active Flex - 30 seconds each position

Chris Salvato
02-18-2009, 02:23 PM
2/18/2009 - No Fast. Scheduled Rest Day.

Chris Salvato
02-19-2009, 05:21 PM
2/19/2009 - Worked out fasted again, around 12-13 hours, nothing major though. I am starting to really think the benefit to working out fasted is a more controlled PWO response. I feel like I have much more control over my PWO experience when I work out fasted and drink some Choco milk after the fact. That said, there are certainly benefits to a more prolonged fast but I think these "mini-fasts" for 12-13 hours are good to control PWO while the longer 18-19 hour fasts are good for overall health. Just my opinion, though.

As it were, it was a work day.

Warmup - did half of this on the bball hoops then captain dipshit showed up.
Rings Junk: 2 PU -> 1 L-MU -> 2 Dips w/RTO sup -> S.Stand
3 Rounds

Dips
BWx5
35x5
-------
80x5
80x4
80x3

Honest to god I was trying for 80x3x5. Sadly, that did not happen. Each set was an RM, somehow. Every time I got up for the last rep I knew it was the last I could do -- some reps took 10 sec or so. Definitely a lot of effort - and thats what matters

Sticking with 80 next time, going for 80x3x5 again.

Coupled
Inv. Hang PU: 1x5; 2x3
TPPU: 3x3

The Inv. Hang was intended to be 3x5 but I realized my last two reps were so shitty its not even worth it. Going to stick with 3 reps to get the most out of it. Last set felt very strong focusing on grip.

The TPPU are brutal after dips. They are still very hard for me. I tried on rings but I am just not ready yet. DBs still had me on broken sets. I may put the DBs on boxes for more clearance, too.

L-sit Lifts: 3x4

Tried this on Rings, too. No dice. Moved over to my DBs on boxes going with one foot in front, another in back. I am not sure how much this is helping me acheive my straddle-L-sits...but I guess only time will tell. All I know is that those L's on the rings were impossible.

Pistols
R-Weighted
BWx5
30x3
------
70x5
70x2

L-Assisted Concs (rehab)
20x2x10 Leg Extensions
-------
3x5

The R-Pistols were good with BW...really feel very strong with them. On the second set something just did NOT feel right in my knee so i cut it short. I still feel it a bit in the knee so I am going to take it easy on it. I hope it is just an acute problem. Pain is just inferior to the patella...similar to the L-knee problem......

The L-went well. Felt really good after the warmup.

Cooldown
Hip, Active, O/C Str/Pike - 30 sec each position. Active straddled i did 2x15 sec.

Chris Salvato
02-20-2009, 06:11 PM
2/20/2009 - Work day. No fast. Worked out fasted, though. Right knee still bothering me. This is bad.

Warmup
Rings Junk: 2 PU -> 2 L-MU -> 2 Dips w/RTO support -> Fwd Roll
Ring Handstands: 3x HS Press to hold w/strap assist

Threw in some reverse cranks to BL hold, as well.

OAC - 2F assist: 4x2

All went well. Not as horrible as it has been in the past. May want to jump this down to 1F assists if on Fat bar....

Coupled
HSPU (rings, negs, full ROM):3x3
Adv. TFLPU (thin bar): 3x5

ON the HSPU, things were kinda weird. Did a single concentric on rings then did all negs until I couldn't press up the last time for my very last set. Threw in a set on boxes (not included in total) of 3 negs and it felt very strong. Going to keep experimenting with rings to see how it goes.

On the ATFLPU my hips were in line with my shoulders but I couldn't tell if it was a true Adv. Tuck hold. It is very hard to tell the difference many times...Need to focus on it a bit more.

Side Lever Work: 3x3 Negs (kind of?!)

Starting to get better where what I am doing on my right side is really starting to resemble some straddle, tuck and lay negs. Left side is lagging behind a bit. I just need to keep up the attempts and I am sure it will come...

Walking Lunges
3x10 steps

Felt it in my L knee in a good way. Hopefully it is not irking my right leg...

Cooldown
Active, Hip and O/C S/P - 30 sec each hold .... all straight up.

I hope my R knee isn't badly injured...

Ryan Brown
02-21-2009, 08:14 AM
Nice work on the ring HSPU's.

Charles Moreland
02-21-2009, 01:35 PM
vids for adv tuck pl

have you tested your full hold recently?

Chris Salvato
02-21-2009, 09:16 PM
Ryan, thanks -- it is really cool because about 18 months ago i couldn't handstand at all and now I can HS press on rings into a pushup :)

vids for adv tuck pl

have you tested your full hold recently?

It's adv.tuck lever where I am having a hard time feeling it. Can't video it since my gym doesn't allow me to video tape myself anymore.

In terms of adv. tuck plance, though, I am pretty sure that is OK, save for some bending arms. My hold there is at around 5 sec give or take. I can go into straddle for a short, but solid period of time but it's not an active goal right now -- going to be working the dynamic part and see how that helps me with the static part :P

Chris Salvato
02-23-2009, 06:09 PM
2/21/2009 - Rest Day, kind of...Went snowboarding. No Fast. It was epic. Starting to learn to take drops and jumps (terribly, but getting there). Landed a few jumps with good air. Also worked on a lot of my skills. My skill here has gotten a lot better, for sure! Hard to quantify/explain though.

2/22/2009 - True Rest Day. No fast.

2/23/2009 - Work Day. Worked out fasted, but only about 10 hours of fasting or so, overall.

Warmup
Rings Stuff w/o Muscle ups -- mostly reverse cranks and jumping up into support with RTO to Fwd. Rolls.

HSPU (boxes; concentrics): 3x3

Went well for first two sets. Third rep was always the worst but the first two were very good. Last rep always had significant arch. Failure on the very last rep...but all in all it was a very productive workout!!

Muscle Up: GymnasticBodies Ladder (WG -> NG -> WG Kipping)
3x1

Felt awesome. Attention to straight body and RTO support at the top. Negatives were done on all reps but the kipping. This is JUST hard enough. Going to keep it for a bit - definitely feels great in progress. May be faster with higher volume but I am satisfied over all.

Pistols
R - Ladders: 7,9,11,9,7
L - Assisted Concentrics: 3x5 (Warmups with Leg Ext, 20x2x10)

The R-pistols were great. Realized I need to really pay attention to shoving my knee out even on the pistols. Can take my reps up on the ladder to 9,11,13,11,9. The L-pistols started painful but they got better over time with reps...felt very very strong on the last set.

Straddle L-sit: 3x5

Did these with hands in front of me. Definitely the way to go from now on. This is very hard but not TOO hard. Can definitely make progress with this method. Will stick to this way for now. When I get it a bit more solid I may advance it to rings.

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

Chris Salvato
02-24-2009, 07:27 PM
2/24/2009 - Rest Day. No fast.

Warmup
Rings Junk: 2 PU -> 1 MU -> 2 Dips w/RTO Sup -> Fwd Roll

Did one HS Press on rings - lost nerve on the next one and wasn't feeling strong so I just passed on it.

According to Steve I should focus first on feet on the inside of the straps then extended arms then RTO or Feet off the straps - I am pretty certain thats what I have been doing but I need to try that with a bit more conscious effort.

OAC: FH assist with Lockouts/Pseudo-lockouts at Flexion, 90 and Hang
3x3

God this workout is terrible. After a few more weeks I may get rid of it and work on Iron Cross just to switch up the brutality. Just 3x3 makes me want to call it quits haha...I guess that means something good, though. I sweat after the first set and the lockouts get more and more difficult (or non-existent...) in the last few reps.

Coupled
Weighted Ring Dips: 35x2x5; 35x3
TFLPU: 3x4; 3x3; 3x3

Ring dips last set I just couldn't do the 4th rep. My mind wasn't in yet and it felt like a very weak day for dips, as well. Even on the WUs my dips felt weak...so this is understandable. Going to go for 35x3x5 next time around.

The TFLUPU were harder than I thought which is why i went back down to 3 reps...intention was 3x4. I need to focus more on full extension on these, as well.

Side Lever Work: 3x3 Negs (kind of...)

The L side gets better as I go along. The R side gets a LOT better and I can actually lock out in fully extended flag for a second or so. L side needs more work. Tried to do negatives in one way or another but they just go too fast. Going to keep trying...

Walking Lunges (rehab): 3x3

Felt good at the time, no pain or anything like that during the workout. However, after the workouts at night my R knee felt a bit tender as did the L-knee....hmmm...

Cooldown: Hip and Closed S/P - 30 sec hold each position

Active flex and open stretches hit the back burner since I was running a bit late.

Going to ice the knees for a bit...too.

Charles Moreland
02-24-2009, 08:49 PM
God this workout is terrible. After a few more weeks I may get rid of it and work on Iron Cross just to switch up the brutality.

A gift, with love, from yours truly...


http://neoshinka.files.wordpress.com/2009/01/courage_wolf_pain.jpg

Chris Salvato
02-25-2009, 07:43 PM
A gift, with love, from yours truly...


http://neoshinka.files.wordpress.com/2009/01/courage_wolf_pain.jpg

Epic. That said...

2/25/2009 - Rest Day. 20 Hour Fast. Awesome.

Chris Salvato
02-26-2009, 06:08 PM
2/26/2009 - No fast. Work day.

Warmup
Rings Junk: 2 PU -> 1 L-MU -> 2 Dips w/RTO support -> Shoulder Stand

Dips (PB)
BWx5
35x5
-------
80x4 (F on 5th)
80x3 (F on 4th)
80x3 (Did not go for 4th)

This was worse than last time's 5,4,3...Going to stick with 80 and chalk it up to a bad day, i guess.

Coupled
Inv. Hang PU: 3x4
TPPU: 3x3

TPPU had the first set unbroken - WIN. Inv. Hang felt more solid. Going to keep this solid almost in a steady state fashion...

Coupled (may do this coupled from now on...)
L-Sit Lifts (front on boxes w/DBs): 3x5
R-Pistols: 3x5
L-Pistols (assisted):3x5

L-sit lifts are good but hard. Need to get that full ROM...Need to get hips higher. Pistols were good..felt some weight sensations on the Left but seems like good rehab for now..

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

Chris Salvato
02-27-2009, 09:31 PM
2/27/2009 - No fast. Work day.

Warmup
3 Rounds: 10 Pullups, 10 Dips

OAC (thin) - 1 Finger Assist (conc and neg) - 4x2

First set was with index finger...that was hard. All other sets were with the middle finger. All sets were hard...almost felt like throwing up again...

Coupled
HSPU (boxes, concentrics): 1x3; 2x2+F
TFLPU: 1x5 (tuck), 2x3 (adv.)

Need all sets to be adv. next time on the TFLPU. Failed on third rep of the HSPU on last 2 sets...oh well...still felt good.

Side Lever Work: 3x3 negs (kind of)

Negs were really fast but I am able to hold both sides a bit better now. Its coming slowly but definite progress with each attempt.

Walking Lunges
3x10 steps

Cooldown
Hip & Closed Str/Pike - 30 sec each pose. Had to cut the active flex and open stretches out since i was running a bit late.

Chris Salvato
03-02-2009, 04:50 PM
2/28/2009 - Rest Day. No fast.

3/1/2009 - Rest Day. No fast.

3/2/2009 - No Fast. Work Day.

Warmup
7 Pullups, 7 Dips, 5 Pullups, 5 Dips, 3 Pullups, 3 Dips

HSPU (negatives) (PB): 3x3

Banged out one concentric at the beginning and it was apparent I could only do negatives today. Oh well. Next time I think I should do density work on the boxes since I can do concentrics consistently on boxes.

MU GB Ladder (WG -> 2xNG -> KWG): 3x1

All sets were good. The MUs were a bit sloppier than I would like but the 2 NG in a row went well except for last set where I failed on the second one. Still did the kipping one, though. Did a negative each time, as well.

Pistols
R- Ladder: 9, 11, 6, 5, 5
L - Controlled Negs w/assist conc: (LE WU: 20x10; 30x10) 3x5

It was odd...my left leg had pain that disappeared after the first set but a new pain surfaced SUPERIOR to the L-patella. Also, the R was supposed to be a ladder of 9, 11, 13, 11, 9 but I was developing medial pain on the R knee slightly inferior to the patella...so I cut it short. I am a bit concerned about this...

Str. L-Sit Lifts (PBs): 3x5

Did this on actual PBs. Went really well and much harder than I thought.

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

Enrique Billington
03-03-2009, 01:04 PM
I know how you feel man, I'm developing knee pain as well from all of these power cleans and back squats. I haven't had the chance to read your log, but have you considered doing step ups with a barbell for rehab? I think I'm going to program these for my right knee which as been giving me annoying yet considerable trouble. Regardless you've got some pretty savage bodyweight accomplishments under your belt, no telling what your press will be when you get back in to the mix of things.

Chris Salvato
03-03-2009, 06:36 PM
I know how you feel man, I'm developing knee pain as well from all of these power cleans and back squats. I haven't had the chance to read your log, but have you considered doing step ups with a barbell for rehab? I think I'm going to program these for my right knee which as been giving me annoying yet considerable trouble. Regardless you've got some pretty savage bodyweight accomplishments under your belt, no telling what your press will be when you get back in to the mix of things.

Well my knee problems surfaced about 2 years ago or so before i knew what I was doing in terms of training. I was doing hindu squats (DUMB) and started getting knee pain but trained through it and ignored it for 2 years (EVEN DUMBER). Now I need to rehab the L and I am laying off it very much (or was, anyway) and the right started to act up randomly....not cool :(

I may incorporate step-ups with controlled negatives down. I will speak with my ART therapist about it. The closed kinetic chain stuff hasn't really been helping too much in the past few weeks...I am really just at a loss as to what I can do to make this pain go away.

I am excited to get back into squatting, cleaning and pressing....all in due time, i suppose...

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

3/3/2009: Work Day. No Fast. Went in today feeling kind of tired (mostly because I had to be up early to take my mom to the airport...)

Warmup
Kinda just dicked around on the bar. Some pullups and dips, reverse cranks and some adv. tuck front lever holds..Got bored though and just kinda went into my workout.

OAC - FH Assist w/lockouts: 3x3

First few were really solid. By the second set they were solid but lockouts were faster and I kind of wished I was dead. Third set was a bit faster overall though I did still lock out for a second or two...just not as solid as I would have liked.

Coupled
Weighted Ring Dips: 35x3x5
Adv. TFLPU: 3x3

Dips finally did it all without failure. Did not focus on RTO but I think I got bigger fish to fry first...

On the TFLPU i realized that I am much stronger with a false grip than regular grip. Still struggling with holding the Adv. Tuck on the moving part of the pull and getting the full ROM. The sets and reps are perfect for now. Going to keep it until its "easy".


Coupled (to save time)
Side Lever Work: 3x3 negs (kind of...)
Walking Lunges: 3x10 steps

The negs are fast still...about 1 sec if i had to estimate, but its definitely an improvement. I can tell I am progressing because i can flag a bit better on this tree outside my house. Just going to take time. One step at a time....still mixing up between lay and straddle.

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

Enrique Billington
03-03-2009, 06:45 PM
Ohh I see.. I noticed you were doing leg extensions, perhaps those and more traditional forms of rehab (open chain) would be more effective. As well as foam rolling, general self massage and ice in the morning, at lunch, sundown and all weekend long. :cool:

Chris Salvato
03-04-2009, 06:19 PM
3/4/2009 - ~23 Hour fast or so...followed by an extremely calorie packed, delicious and epic meal. Rest Day.

Chris Salvato
03-05-2009, 05:38 PM
3/5/2009 - No Fast. Work day.

Warmup
3 Rounds:
2 PU -> 1 L-MU -> 2 Dips -> RTO L-Sit -> Fwd Roll

Dips
BWx5
35x4
------
80x3x5

Was super fucking amped for this. Like, crazy amped --- totally fired up. I got in there and told the weight it was going to be my bitch and I made it my bitch. Best set of dips of my life ever. Last rep was a true 5 RM, but not god awfully slow. This set the tons for the rest of the session (and day, for that matter). Going to progress to attempt 85x3x5 next week.

Coupled
Inv. Hang Pullup: 3x5
TPPU: 3x3

All inv. hang PU sets were pretty good. First and third sets had some REALLY solid ROM increases. I was very happy with my progress there. First set of TPPU was unbroken and VERY solid. Second set I tried to lean forward a bit more and lost my balance, thus broke the set. Last set was also solid. Next time going to progress to sets of 5.

Coupled (to save some time)
Str. L Sit Lifts: 3x5
Pistols
R - 3x7
L - 3x5 with assist

The str. L sit lifts were bad -- all sets were broken because its VERY hard to stay suspended when "unfolding" back to a standing position. Got some good higher pulls but I noticed by looking in the mirror that my back is pretty flex and my hips are pretty low. Need to bring them higher.

The pistols were good but I did still have some pain inferior to the L-patella that went away as it got a bit warmer. The R experienced no pain which is good news.

Cooldown
Hip, Active, O/C S/P, Full Front Splits - 30 sec each position.

Chris Salvato
03-06-2009, 07:56 PM
3/6/2009 - No Fast. Work Day. Was running late so ran through things a bit quicker than normal with a bit less rest than normal with a bit more coupling than normal...

Warmup
3 Rounds: 10 PU, 10 Dips

Did this very fast and it kicked my unconditioned ass :P I can't wait to get back to MetConning, to be honest...

OAC - 1F Assist (concentric & neg) - 4x2

I fucking hate OAC work. Its so rewarding when I get closer but OMG it makes me want to puke and kill myself. ON the last set, it was a struggle just to muster the COURAGE to get on the bar again.

First set was 1F assist but had a hard time with concentrics -- after this set alone i wanted to puke. Second set i did one rep on each side with 1F assist then failed on the second rep with my left -- had to use 2F for both here on out. Negs got a bit faster than I would have liked on latter sets. All in all, brutal, but I got through it.

Coupled
HSPU (boxes, conc): 3x3
Adv. TFLPU: 3x3

Good overall. Failed the very last rep of HSPU which is a definite improvement. The ATFPLU are getting a lot better -- struggled only on the last rep or so -- rest of the time my form was good, I think.

Coupled - to save time
Side Lever Work: 3x3 pseudo-negs (went way too fast..)
Walking Lunges: 3x10 steps
Step Ups: 30" box - 3x5 each leg

I am going to move side lever work into my warmup since doing it after OAC and HSPU leaves my arms WAY too shot to get any sort of "hold" work in. Step ups and lunges went well...felt a good stretch and only minimal pain.

Cooldown
Hip, Active (w/broken sets on Str.), Closed S/P (skipped open), Front Splits - 30 sec each position.

Chris Salvato
03-07-2009, 06:57 PM
3/7/2009 - ~19-20 Hour Fast. Rest Day---kinda. Went Snowboarding. Worked on taking drops off some steep slopes and it was terrifying...much progress but it will take a bit to get better at that lol

Chris Salvato
03-08-2009, 05:33 PM
3/8/2009 - Supposed to be a rest day -- went boarding instead lol. Worked on switch and really got that goofy stance down a WHOLE lot better. Went from being VERY uneasy in switch to carving down the mountain pretty quickly. Going to continue to focus on it when I go out now that the initial fear is gone. I did take a nasty spill at the end of the day that cracked the plate on my binding. I got it replaced for free but now my R-knee has a bit of pain which may or may not be related to the pain I was experiencing in it before....

Going to rest for tomorrow, at least, and take it from there.

Chris Salvato
03-11-2009, 06:33 AM
3/9/2009 - No fast. Was SUPPOSED to be a rest day. Yeh, that doesn't work out well when you have a traceur visiting. Went up to the new APEX Movement gym in denver and wound up doing about 100 tire flips just for fun and a bunch of random parkour skill training. Did a lot of stuff I shouldn't have done on the knee like black flips and 6 foot Handstand-SnapDowns into a port-a-pit. Followed that with ice and massage and its not too sore...

Was fun but now my lats are sore which will impede on my climbing ability ...

3/10/2009 - Was sore so actually took a rest day. Still sore today though, so it looks like i'll have to fight through it to go climbing tonight.

Chris Salvato
03-12-2009, 07:47 AM
3/11/2009 - No fast. Not official work day - but went climbing for 2.5 hours. Long enough to make sure I couldn't grip anything in the whole climbing gym, for sure...

The past few days have deviated drastically from my routine but the break is good. I have a guest in town and it makes regular routines hard (not to mention my sleep schedule is getting totally effed in the A). Next week will be a straight up rest week while I am on the road. At that time I am going to formulate an extremely high intensity 3 week routine to blast through until my next trip to my sales territory....so I can take another week off.

Chris Salvato
03-13-2009, 07:33 PM
3/12/2009 - No Fast. Snowboarding.

Worked on switch the whole day. Getting really fast and able to carve down blues and easy blacks goofy foot. Able to spin down the mountain switching edges pulling off 360s. Getting a lot better at it. Next real obstacle in my training will be jumping/landings.

Chris Salvato
03-14-2009, 07:39 PM
3/14/2009 - About a 15 hour fast. Mountaineering today. Got Quandary Peak under my belt today and it was brutal. Ascent took about 5.5-6 hours with snow shoes. Did get a sweet picture with a billy goat and of a handstand on the summit, though. Next week is a pure balls-to-the-walls rest week

Chris Salvato
03-15-2009, 08:36 PM
3/15/2009 - Rest Day. No fast. So begins the rest week...

Active Recovery
Handfuls of fingertip pushups, handstands and planche attempts.

Chris H Laing
03-16-2009, 03:36 AM
You know whats great for active recovery...contrast baths :D

Chris Salvato
03-16-2009, 09:31 PM
Bite me. Contrast showering is horrible.

3/16/2009 - Rest Day. No Fast. Very little for active recovery.

Chris Salvato
03-18-2009, 06:51 PM
3/17/2009 - Rest Day. No fast.

3/18/2009 - Rest Day. No fast. If you think I am going to fast while my company is footing the bills then you got another thing coming!

I revamped my plan for the next 6 weeks. You will have to continue to sit on the edge of your seat for the unveiling to come.

Chris Salvato
03-20-2009, 02:03 PM
3/19/2009 - Rest Day. No fast.

3/20/2009 - Rest Day. No fast.

I am definitely ready to work out again....2 more days off! I may fast on Sunday or monday...a big one...maybe

Chris Salvato
03-21-2009, 04:20 PM
3/21/2009 - 17 Hour Fast. Rest Day. 1 more rest day after this and I am starting up my new routine!

That said, below is the new routine for the next 4-6 weeks or so...if I have to travel short notice I will beef it up even more to force overreaching in a short amount of time.

http://img3.imageshack.us/img3/5430/planofactiongbworkouts1.jpg
http://img17.imageshack.us/img17/5910/planofactiongbworkouts2.jpg

The idea is high frequency on the high intensity strength skills (Cross, OAC, Dips) as well as a novel static maneuver (Manna). With the amount of volume, the intensity should be low since the static maneuver is still pretty novel (I am only on MSH, straight leg). This will also present an opportunity to stretch both at night and in the morning. The volume of the strength skills should be fine since Cross is also very novel for me and I will be able to progress quickly with higher volume. It will likely also help with translation into the OAC.

I split into AM and PM in the interest of time and recovery. As said above, if I have to travel more often, then I will increase PM's intensity to force overreaching.

Chris Salvato
03-23-2009, 06:13 PM
3/22/2009 - Rest Day. No fast.

3/23/2009 - Work Day. No Fast.

AM

Warmup
Rings Junk - (3 L-PU -> 1 L-MU -> 3 Dip -> L-sit -> Fwd. Roll)x3

Support to Cross (box): 3x3

Was experimenting around with this. Could only get to about 50-60 and then would fall. Going to try some suggestions steve gave me on achieving 90 with more assistance.

HSPU (full ROM boxes) - Density
1 HSPU every min on the min for 10 minutes.

Went very well. Some form compromises towards the end but the beginning felt very strong through the whole ROM. Next time doing 1 HSPU every 0:50 for 10 rounds.

MU (Wide Grip) - Density
1 MU every min on the min for 10 minutes.

Also went well. Last few reps got sloppy but no fails. All done in L starting from sitting on the ground. Next time doing 1 WGMU every 0:50 for 10 rounds.


Lunges to Step Ups: 3x10 steps; 3x10 step ups (5 each leg on both)

Went well but knee is still sore.

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


PM

Manna Progression
15 minutes working on MSH with sporadic breaks to talk on IM :P Definitely just feeling it out for now.

Pistols
R - 3x5 Normal
L - 3x3 with assisted eccentric and concentric.

Painful. Its odd, but in the morning after massage my knees feel great. I did 2 pistols today after massage and it was like I had new knees. Later in the day, its the same painful garbage as always :(

Anyone got any ideas why it would be so great immediately after massage but terrible otherwise?

Cooldown

Hip, O/C S/P, Front Splits, Active - 30 sec each position

Chris Salvato
03-24-2009, 07:11 PM
3/24/2009 - Work Day. No fast. I don't think fasting will be too plausable with this routine. It is far too taxing. I will probably throw a few fast days around but probably more big ones and not small ones. Going strong on the choco milk PWO but still not as close to being right after my workout as i would like...

AM
Warmup
Rings Junk - 3 L-PU -> 1 L-MU -> 3 Dips -> L-sit -> Fwd. Roll

OAC - Assisted concentric with negatives - 2F Archer: 3x3

Overall went pretty well. The last few reps were not too fast, but faster than I would have liked. As an aside, I hate doing OAC negatives. I burped up some vomit today after only 5 reps. FIVE REPS. They also get my HR up from about 45-50 to at least 80-90 BPM, at least...these things are INTENSE ;) I will feel REALLY good when i get that first OAC.

Coupled
Ring Dips (RTO) - 3x4
Inv. Hang to Hang - 3x3

The RTO dips were not too bad...definitely hard though. Next time I can definitely go to 5 reps. This was a great way to start. Will be really nice to have them solid.

The Inv. Hang to hang I played around with some in full lay, others in half lay and others in Adv. Tuck. I think for the next time I'll do Adv. Tuck just to get a solid, steady set out of it -- plus I can't do a full hang, so i get better ROM when tucked.

Side Lever Negs: 3x3

These are getting better but still too fast and sloppy. I think my apparatus is making it more difficult than it has to be, too. I may shift these to the night time since i have a nice tree I can practice with right by my apartment -- but for now I will stick to this.

Pistols (leg Rehab)
R - Ladder - 5,7,9,7,5
L - Assisted - 3x5

The L is feeling stronger. Pain is going away steadily but still exists when I am cold. Getting there, though...slow and steady just like everything else...seeing the ART therapist tomorrow so we will see how it goes!

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

PM
Manna Progression: 2x5 minute efforts

Each 5 min span was me getting into position, leaning back into MSH for a few sec then setting back down. Made some attempts to press hips up and got it pretty far at first...but that ability faded quickly. These are BRUTAL on the forearms for sure.

TPPU (PB) : 3x5

No bad - maybe need to focus on keeping hips higher longer to avoid doing more of a dip. Not too bad though since no sets were unbroken...but thats always easier to do on PB.

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

Forgot splits then was cold and was like "ah fuck it". If you ever worked on Front Splits I am sure you can understand that :P

Chris Salvato
03-25-2009, 06:42 AM
3/25/2009 - Rest Day. No Fast.

Every muscle that originates, inserts or rests on the humerus was sore today. Did a 4 cycle contrast shower (which wasn't as bad as I remember...) and will probably massage throughout the day.

As an aside, fish oil upsets my stomach :eek:

Chris H Laing
03-25-2009, 12:21 PM
Did a 4 cycle contrast shower (which wasn't as bad as I remember...)

Muwahahahahahahaha

Chris Salvato
03-26-2009, 06:30 PM
3/26/2009 - Work day. No fast. Felt absolutely great today in the gym. The soreness was mostly subsided and my session was terrific. As I get better on my rings I attract more and more attention. I think its time for a gymnastics gym -- too bad there are none around here that let older people like me work out!

AM

Warmup
Rings Junk: 3 L-PU -> 1 L-MU -> 3 Dips -> RTO L-sit -> Fwd. Roll

Support to Cross (knees on box): 3x3

Felt a lot better with the added assistance this time but very very hard. Once I get into the groove of this it will probably be as hard or harder than OAC work..thank god im doing both O.o

That said, i need to focus on getting the rings FORWARD -- they drift back. Steve gave me some tips so I am going to take them (particularly putting the box more towards the rings.)

Dips (PB weighted) -
BWx6
40x5
-------
80x3x5

Awesome. Last rep and only the very last rep was a struggle. Some reps went slow but i felt beastly strong at this weight. Progressing to 85x3x5 next time.

Coupled
Inv. Hang PU: 3x5
TPPU (floor): 3x3

ON the Inv. Hang PU I noticed when I leaned towards my stomach i was a bit more balanced. Felt strong on these but they burnt me out a bit. ROM struggled on last set.

The TPPU were way hard after a maximal set of dips. ROM was lacking a bit more than I like. I may replace these but I will give it one more go.

Lunges to Step Ups: 3x10 step lunges, 3x5 step ups on each leg.

Knee felt good here...

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


PM

Manna Progression
2x2 min efforts
4x1 min efforts

8 total minutes. Making progress on the day to day but nothing drastic.

Cooldown
Hip, Front Splits, O/C S/P, Active - 30 sec each hold. Active Str. was a bit hard and broken up and a bit less than 30 sec...

Chris H Laing
03-27-2009, 03:30 AM
3/26/2009 - Felt absolutely great today in the gym. The soreness was mostly subsided and my session was terrific.


Must've been those contrast showers...

Chris Salvato
03-27-2009, 06:11 PM
Must've been those contrast showers...

HO HO

Aren't you clever :p Probably the showers + 2xDose of Fish oil, you are right good sir! :D

----------

3/27/2009 - Work Day. No Fast.

Notes: Was not feeling very strong today. The two days of rest will be welcomed. The muscle ups in the AM were not nearly as easy as they were on Thursday. I couldn't even do a set of 2 clean HSPU this morning on boxes, either. With this in mind, I skipped my PM workout...

This program is a real freakin killer...but I am going to be away for 2 weeks at the end of April so killing myself for the next few weeks should pay off big in Super Comp...Going to continue like this for another 2 weeks then go at my last week with 4 2-a-day workouts all very high intensity...

The equipment manager came around again today and told me to stop using my rings on the basketball hoops. Third time around. Time to stop pushing my luck, I think. Going to have to sacrifice my grip :(

Warmup
Rings Junk: 3x(2L-PU -> 1L-MU -> 2 Dips -> 1 RTO L -> Fwd. Roll)

OAC (thin) - Pure slow negatives - little assit - 4x2

First two sets were very hard with only 1F assist. The final 2 sets were too hard to do with 1F so I had to up it to 2F -- still very hard. Managed to keep all pure negatives nice, slow and controlled, though. OAC is brutal.

Coupled
HS Press to HSPU Neg (rings): 1x1
Yewkis: 1x5;2x3

This was fucking ugly. Wanted to do 3x3 of the HS Press work but I could barely even do the first press...wound up struggling with it for a bit and damn near throwing my rings across the gym in anger...heh....

The yewkis were also gross. Way too piked and usually they aren't too hard. My lats must have just been torn to hell from the rest of the work this week. I may have to replace yewkis with something else for this day...same for the HS Presses...

Side Lever Negatives: 3x3

Actually these went pretty good. Still don't hold it very long..under a second...but its getting noticably better. Straddle is a bit easier. Slow progress but progress nonetheless.

Pistols
R - Ladder: 7,9,11,9
L - assisted: 3x5

Cut the ladders short due to some knee pain. Think I have an adduction problem on this skill so I need to address that first....

L didn't feel bad but not as strong as it did earlier in the week.

Cooldown
Hip, Active, C S/P (no open), Fronts - 30 sec each position

Chris Salvato
03-28-2009, 06:01 PM
3/28/2009 - ~27 Hour Fast. Snowboarding.

Getting better at switch but fatigued REALLY quickly today...after 5-6 runs. Beat the hell out of myself on a mogul run, too. Oh well, not much more to say here, just getting better :P

Chris Salvato
03-29-2009, 10:05 AM
3/29/2009 - No Fast. Rest Day.

Chris Salvato
03-30-2009, 06:07 PM
3/30/2009 - No fast but inadvertent low calorie day for some reason. Work day.

AM

Warmup:
Rings Junk: 3x( 3 LPU -> 1 LMU -> 3 Rip -> L-sit w/RTO support -> Fwd. Roll)

Support to Cross (knees on box): 3x3

This went good. There were some breaks between reps as I was still finding my groove with this movement. I put the box very close to my rings and let my body rest on the box at the bottom. I leaned back so that the rings were forward and my chest definitely felt the brunt of this. This is good and what I should be aiming for. I am able to bang out some long holds at the bottom while working on the form and I will continue to do this until the ring position is programmed a bit better into my movement pattern.

HSPU (full ROM on Boxes): Density -> 1 HSPU every :50 for 10 rounds.

No bad. Latter reps had a bit more arch than I am comfortable with. Need to focus more on forcing my head through my arms similar to my OH press technique. Felt strong as I fixed form. Next time I will be doing 1 HSPU every :40 for 10 rounds

MU (wide grip) - Density -> 1 MU every :50 for 10 rounds.

Went well. Latter reps were a bit dominated by the right side but the beginning was very strong. Next time I will be doing 1 WGMY every :40 for 10 rounds.

Lunge to Step Ups: 3x10 steps to 10 step ups.

Focused on not jumping up during the concentric. A bit of rolling to the toes on the left side since it is weak. Need to keep programming to keep the heel as the CoPressure.

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

PM
Manna Progression: 2x5 min efforts

Still just hanging on in MSH. Brutal on the lower forearms and wrists for sure...

Pistols:
R - Unassisted: 3x7
L - Assisted: 3x5

Left was total assist on concentric and eccentric. Right had a hard time balancing, oddly enough...only good set was the very last one which even had some reps off balance. Left had more of a tendency to keep the CoPressure on the midfoot, not the heel. Hm.

Pain inferior to the patella during all efforts on the Left. This is like 1 step forward 10 steps back. I fucking hate it..although the last set had less pain -- pain goes away as I warm up.

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

Chris Salvato
03-31-2009, 05:20 PM
3/31/2009 - No Fast. Work Day.

AM

Warmup
Rings Junk: 2x(3 LPU-> 1 LMU-> 3 Dips-> RTO L-sit-> Fwd. Roll)

OAC - Assisted Concentrics w/Negatives - 2F Archer: 3x3

First set I did slow negatives. Other sets I did faster negatives because I was killing myself. They felt more solid but form slipped a bit on latter reps that went faster. I think pure negs may be too intense...so I am going to do this and other similar assistance concentrics on Tuesdays.

Coupled
RTO Dips: 1x5; 1x3+F ; 1x4+F
Inv. Hang Pullups: 1x3; 1x4; 1x5

RTO dips were difficult...riddled with failures. I think the problem is that the rings really dig in hard on the forearms and it distract me. I need to just get used to it. Its also a really hard maneuver in case you never did RTO dips before...Next time I am going to try again for 3x5 on RTO dips.

Inv. Hang was suposed to be Inv. Hang to Hang. I read it wrong. Going to just do this on Thursday, instead. Oh well. I actually felt very strong on the Inv. Hang pullups...which is why I ramped up. Next time I am going to do this 3x4 instead of starting with 3 reps.

Side Lever Negatives: 3x3

A little fast but they are getting stronger overall. Going to keep going on this. Still think i should put these first but keep forgetting to do so!

Pistols
R - Ladder: 5,9,13,9,5
L - Assisted: 3x5

The ladder went OK...lost balance a bit -- need to focus on proper tracking and keeping weight on the heel while staying tight.

The L need to focus more on ankle mobility so that I can keep pressure on the heel and remove the quads/patellar tendon from the movement as much as possible.

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

PM
Manna Progression: 5 Min effort.

Just still playing around. This wrecks my forearms but I can feel myself getting stronger in the position.

TPPU: 3x5

Not bad. Noticing I get more balance and control when I point my fingers to the side not the front.

Cooldown
Hip, Active, Fronts (felt bad in PM), O/C S/P - 30 sec each position.

Chris Salvato
04-01-2009, 10:45 AM
4/1/2009 - ~17 Hour Fast. Rest Day.

Chris Salvato
04-02-2009, 05:52 PM
4/2/2009 - ~17 Hour Fast. Work Day. Kinda fasted on accident -- just didnt want to eat last night when I got home. Slept on my shoulder last night and woke up with pain. This set the tone for the day, unfortunately...but not all was horrible..

AM
Warmup
Rings Junk: 2x(2 L-PU-> 1 L-MU -> 2 Dip -> 1 RTO L-Sit -> Fwd. Roll -> Rev. Crank -> BL Hold)

Support to Cross (box, knees): 3x3

I am really still figuring out how to do this effectively. This time the rings were too high and I didn't realize until the very last set. The rings being too high cause me to use the box in an odd way which caused me to have my arms get forced back instead of in front of me. Next time need to keep the rings much lower....

Weighted Dips (PB)
BWx5
40x5
------
85x5
85x4
85x2+F

The first set of 5 surprised the hell out of me. With the shoulder pain and my attitude I didn't expect to be able to get it up. 5 reps was a struggle but I got it. The next set I knew if I went down for that 5th rep I wasn't getting up so I cut it. The last set I tried my hardest to get 3 but it wasn't happening. Next time I am confident that I can do 85x3x5 so long as I dont wake up with more shoulder pain again from sleeping poorly.

Coupled
Inv. Hang to Hang: 3x3
TPPU (DBs): 1x5; 1x4; 1x3

The Inv. Hang to hang I played around with a few different approaches. Full Lay went too fast, as usual. Straddle was a bit difficult with the rig I got set up and I wound up piking too much. Adv. Tuck I felt like I was working but it was just hard enough. Going to go with Adv. Tuck and do linear progression with Reps from here on out starting at 3x4.

The TPPU just feel so weak after dips. Next time I am going to switch this to PPPU on rings or with feet on wall/box

Lunges to OAHS Attempt: 3x10 steps

Overall not too bad. The second and third OAHS attempts on each side were very lacking and quite hard but its a nice way to kill time between sets of lunges.

Cooldown
Hip; O/C S/P - 30 sec each hold.

Was running late so cut the cool down a bit short.

PM
Manna Progression: 10 Mins Working at Manna

All in all not bad. Learning to push my body up without flexing my back. Going pretty good so far but the progress on this maneuver is slow, as with most BW skills...

Pistols
R - unassisted: 2x5
L - assisted: 3x5

I did only 2 sets of the R because I am experiencing patellar tendon pain on the pistols. Going to just steer clear of them all together on the right for now. I am getting terrified that I am getting the same injry on my R-knee despite going light on it.

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

Chris Salvato
04-03-2009, 06:52 PM
4/3/2009 - No fast. Work Day. Still some nagging pain in the shoulder but its fading...was a bit wiped today from some of the density work I did so I cut the PM workout.

As a side note, another person came up to me in my gym today and said they nicknamed me spiderman because of my bar work, flexibility and agility. I said thank you and went on with my workout. Its always an older (40-50 year old) woman who tells me these things.

Warmup
3x(10 Pullups + 10 Dips)

Didn't want to set up my rings. Tried to figure out how to butterfly kip and it just wasn't happening. Anyone got any tips to learn on my own? (I ask, of course, assuming other people read this log :P)

OAC - Pure Negs: 4x2

Started out with 1F assisted on the first rep then the rest were all 2F assist until the very last set. Grip kept slipping. Afterwards, I switched to the fatter "hammer grip" pullup station and used a rope with my full hand as assistance. This was much easier and I felt kind of an awkward position. This would be better for concentrics...not so good for negatives. I think that pure negatives arent the way to go for me just yet.

I will be working back in the assisted negatives even though I hate them much more than this (not that this is any walk in the park) and not doing pure negatives until both arms don't need a finger to help out.

HSPU - Light Density: 1 HSPU every :40 for 5 rounds.

Did more work per time in the first 5 minutes than the last time I did this but my volume was reduced. I kind of had to do this because of fatigue...

TFLPU - Heavy Density - 2TFLPU every :30 on thin bar for 10 rounds

OK this was fun AND grueling -- something I haven't experienced in a long while. I liked it a lot but it beat the hell out of my lats...they were sore all day. I will definitely keep this and likely up the volume to 3 TFLPU next time.

Side Lever Negatives - Skipped

Had to skip. Was short on time and I was also just too shot from the TFLPU density work. Going to put this at the beginning, next time.

Pistols
R - skipped
L - assisted: 3x5

Skipped R because of that knee pain... very worried about it.

Cooldown - Skipped - short on time.


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

I just remembered that I wanted to go over my goals from when I started this log....here we go...below are the goals that I listed back when I started this log in October (about 6 months ago now). I have annoted these with the progress made since Oct. Goals reached are colored Green.

36 Inch Vertical - Injured Knee. Unable to work on this.
9' Broad Jump - Injured Knee. Unable to work on this.
2xBW DL - Injured Knee. Unable to work on this. Stopped working on this just shy of my goal at around 1.8 BW IIRC.
2xBW Squat - Injured Knee. Unable to work on this. Stopped at about 1.6xBW.
1.25xBW Power Clean - Injured Knee. Unable to work on this. Stopped at about 1.2xBW just shy of the goal.
2xBW Pullup - Haven't tested in over 4 months. Last test was 100# @ 190 which is just over 1.5xBW. All the OAC work probably helped this but no real conclusive evidence for that yet. Will have to test and find out soon...
2xBW Dip - Currently at 80x3x5 and 85x1x5 maxes. Haven't tested 1RM since I am probably still a bit far off. I would estimate I can dip at least 105x1 which is still a way off my goal since I am 176 at current time.
1xBW Power Snatch - Injured Knee. Unable to work on this.
1xBW Press - Was at about .85xBW and had to stop. With the HSPress work I think I may be able to do this. Will test it once my knee is better...
175# @ 9% BF - Currently at #176 @ 12% BF. Hard for me to get really low BF but my BF has gone down since i started from 14% to 12%. Lean mass has gone from 161.5# @ 188# down to 154.88# at 176#. If I were able to use my lower body I think that the mass gains would have stood a lot better resulting in more lean mass and lower BF%. Oh well, will just have to do another strength/mass cycle when I can do SS again...if ever!
One Armed Chin - Work in Progress. Getting closer -- I am much closer now than I was in October. I would estimate 3-5 month on the right and 2-3 on the left, depending. Probably at least 6-12 months before they are solid and can be done on both arms for sets, though. Such a demanding skill...
One Armed HS - Able to bang out a 1.5-2 sec hold on the Left and still struggling with my right. Getting there...
Full ROM HSPU - Done. Now working on a set of 5.
DH Muscle Up - Done. Now working on a set of 5.


Other goals I just added include:
Iron Cross
Front Lever
Planche

These are a main focus since i am doing mostly upper body work...next cycle I am going to do some max testing to see where I stand for things like my pullup and dip.

Chris Salvato
04-04-2009, 08:47 PM
4/4/2009 - ~17 Hour Fast. Snowboarding. Possibly the last time of the season (i hope not, though!).

I racked my knee a few times when the tip of my board got caught in powder. I ratcheted it a few times so it definitely needs to recover. Broke the fast with chili and then later had some beer and a carb-feast (with some turkey). Kind of a cheat day post-fast but not that bad...after all, beer isnt that bad for you eh? :P

Resting tomorrow and just going to get some things done.

Chris Salvato
04-06-2009, 05:41 PM
4/5/2009 - Rest Day. No fast. Nothing remotely eventful.

4/6/2009 - Work Day. No fast. Too many carbs -- but I guess I'm entitled.

AM
Warmup
Rings Junk: 2x(2 L-PU -> 1 L-MU -> 2 Dip -> RTO L -> Fwd. Roll -> Rev. Crank)

Support to Cross (box, knees): 3x3

Not bad, I am able to pull out of it with some assistance form the legs on most reps. Last reps of sets are too difficult most times. Need to focus a bit more on keeping hands forward but all in all its pretty good.

HSPU (boxes) - 1 HSPU every :40 for 10 Rounds

Felt great, for the most part. Felt very strong. Next time 1 HSPU every :30 for 10 rounds....then going to move on to 2 HSPU every minute.

Muscle Ups (Wide Grip) - 1 WGMU every :40 for 10 rounds

Not bad. Felt pretty strong for the msot part but some negs got a bit faster than i would like. Next time moving up to 1 WGMU every :30 for 10 rounds.

Step Ups: 3x10 Step Ups

Some pain on the Left but massage at night made it feel a lot better...

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

PM

Manna: About 10 minutes of effort but it was spotty.

This skill is starting to get stronger but really hurting the wrists!

Pistols
3x3 L/R

Not bad. Pain started to come back in the L at the very end so volume was probably just right.

Chris H Laing
04-07-2009, 10:05 AM
This skill is starting to get stronger but really hurting the wrists!


Wrist pushups!!!!!

Once you can do the full wrist pushup for a couple sets of 10, almost no amount of handstand, planche, elbow lever, whatever work causes any discomfort in the wrists for more than a couple seconds afterwards.

...in my experience at least

Chris Salvato
04-07-2009, 05:09 PM
Wrist pushups!!!!!

Good idea. Adding them to the PM workout...

4/7/2009 - Work Day. No Fast.

AM
Warmup
Other Rings Junk: 2x(3 Dips -> RTO-L -> Fwd. Roll -> 3 Pullups -> Rev. Crank)

Side Lever Negs: 3x3

These actually resembled holds and negatives!!! Definitely keeping these first -- doing them later is a waste of time.

OAC (assisted, resistance band, focusing on negatives): 3x3

Overall pretty good. Had to double up the band for the L side but the right side managed with only once-over on the band. Was a great way to get a feel for rotating inward and the chinup that I need to be doing.

Coupled
RTO Dips: 3x5
Inv. Hang to Hang: 3x4

The RTO dips were good. Very last rep lost some form but overall feeling a lot better. Next time I will be going to 4x5 RTO dips increasing 1 set each session.

The Inv. Hang to Hang was not so hot. I just can't get into a HANG with this stupid setup. Next time, I am thinking of replacing these with TFLPU.

Pistols
R - Unassisted: 3x5
L - Small assist at bottom & balance: 3x3

The R was OK but had some residual pain afterwards...which is somewhat alarming.

The L was OK too but started with some pain. Pain only went away after I got better at the movement. Still, I feel like I roll on the midfoot a bit more than i should be.

Next time avoid pistols -- stick to stepups and lunges for now!

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

PM

Wrist Pushups (knees) : 3x7

Next time do 3x10 and then focus on getting off the knees.

TPPU: 3x5

Feel very strong in this these days. Adv. Tuck should be a joke, as well..hm.

Chris Salvato
04-08-2009, 03:52 PM
4/8/2009 - Rest Day. ~16 Hour Fast.

Chris Salvato
04-09-2009, 07:12 PM
4/9/2009 - Work day. No fast. All in all, pretty good.

AM
Warmup
Rings Junk: 2x (2 L-MU -> RTO-L -> Fwd. Roll -> 3x reverse crank)

Support to cross (knees, box): 3x3

Still feel this a bit too much in the delts -- did focus on rolling the shoulders forward a bit more, though.

Weighted Dips (PB)
BWx5
40x5
----------
85x3x5

This went awesome...all I had to do was remind myself to GET PUMPED. 85x3x5 felt easy once I got amped. Next time I am going to go form 90x3x5

Coupled
Inv. Hang Pullups: 3x5
PPPU (rings): 3x5

All in all felt good. The PPU need to be a bit better -- gotta keep hollow so that my hips don't sag though. All in all, I like the way this went. Next time I just need to focus on PULLING HIGHER on the Inv. Hang Pullups - even though these are strong I would like to work up to an inverted MU.

Lunges to OAHS attempts: 3x10 steps + 1 attempt each arm.

These went OK i guess -- R. Knee is starting to get more noticable pain inferior to the patella. I am going to avoid lunges, stepups and pistols for a while longer now.

The OAHS attempts went ok enough, but still have a way to go to get a solid 5s hold.

Cooldown
Hip, C S/P - 30 Sec each hold.

Was short on time again....

PM
Wrist Pushups (feet): 3x5

Got stronger with these fast.

Kept it light in the PM.

Chris Salvato
04-10-2009, 11:42 PM
4/11/2009 - 15 Hour Fast, or so. Work Day. Only did AM today since I am already pretty beat and I have a big workload of a weekend coming up.

Warmups
3 Rounds:
5 Pullups, 10 Pushups, 5 Dips

This kicked me in the ass more than I thought it would.

OAC - assisted concentrics with resistance band - focused on negs: 3x3

Not bad, eventual failures on almost all sets as I fatigued. No bueno. Definitely a nice twist on my workouts though -- the resistance band adds a really nice dynamic -- it is definitely very high intensity...i started with single band then doubled it up then quadrupled it up as I fatigued.

HSPU - Light Density - 2 HSPU every :50 for 4 rounds

Failed on Rep 2 of the last round. Total of 7 reps in 3:20.

TFLPU - Density - 3 TFLPU every :30 for 8 rounds (intended to do 10..)

Wound up only getting through 8 of the 10 intended rounds. Total of 22 reps in 3:30.

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

Side Note: My ART therapy session went great today. Getting much closer to doing a pistol pain free. Baby steps baby steps baby steps...

Chris Salvato
04-12-2009, 09:17 PM
4/11/2009 - ~17 Hour fast. Unofficial Work Day. Was at the grand opening of APEX Movement and wound up training -- all day long.

My knee took a beating -- I did way more than I should have with it but it was so hard to resist. I don't think I reinjured but it has been very sore -- that isn't saying too much though since every muscle I have is sore...though it is the only joint. Did some tennis ball and ice when I got home...

On a lighter note I did work on my backflips some as well as some fear conquering on an underbar I haven't done in quite a long time. Worked some handstand stuff, too...obviously. Showed out a bit and did some straddle planche to planche to face plant a few times...but I think my elbows were bent a bit.

4/12/2009 - ~17 Hour fast. Unofficial Work day. Had to help a friend move. 8 Hours of hauling heavy shit everywhere while being extremely sore from APEX the day prior. Tomorrow is a rest day, for sure...going to be doing a lot of ice and tennis ball work on it throughout the day...

Chris Salvato
04-13-2009, 07:30 PM
4/13/2009 - Was incredibly sore from moving people around and the opening of apex so I took an extra day off. Will just compress my workouts into 3 work days. Friday I think I may double up to really ensure that I am overreaching...then its off to sunny florida!

Chris Salvato
04-14-2009, 06:42 PM
4/14/2009 - Work day. No fast. Over my soreness...for the most part...but was running low on time so things were a bit rushed and cut a bit short. Only did AM workout. No real PM workout...

Warmup
Just some random stuff on the rings. Pullups, Dips, Fwd. Rolls, Muscle Ups, Back Levers, etc.

Support to Cross (box, knees, concentric & eccentric): 3x3

All in all not bad but feeling it mostly in the delts. Last set is starting to feel a lot stronger ... granted I am assisting a TON.

HSPU: 1 HSPU very :30 for 10 rounds (10 in 5 mins)

Success. The last few reps were a bit difficult though and ended up with some arching. Form broke down a bit...so next time i am going to do 2 HSPU every :45 for 5 rounds (10 in 3:45)

WG Muscle Ups: 1 WGMU every :30 for 10 rounds

Failed. Got to Round 6 and just couldn't transition over. I managed to get it after the time ran out. According to the workout i did (6 MU in 3:00) but I really did (7 MU in 3:10). Next time I will try to do 2 WGMU every min for 4 rounds (8 MU in 4:00)

Stepups: 3x10 steps (did not alternate but only 5 each leg)

The left knee felt some pain at first but then it went away. After it all I did some pistols with the Left and it seemed to be fine. Strange -- pain goes away GREATLY after just a short warmup...

Cooldown
Hip, O S/P - 30 sec each

Skipped the rest due to being in a rush.

Chris Salvato
04-15-2009, 07:43 PM
4/15/2009 - No Fast. Rest Day.

Chris Salvato
04-16-2009, 04:57 PM
4/16/2009 - No Fast. Work Day in the AM. PM I did some light work (wrist pushups, TPPU, Fingertip pushups...) but nothing really too intricate or worth logging imho.

Warmup
Rings Junk: just some random crap -- my usual warmup just feels much too taxing...

Support to Cross: 4x3

I upped it to 4x3 because the very last set sucked. I am still learning how to properly position my hands/arms....but even this is hard because the skill is so damn intense...

Weighted Dips
BWx5
40x5
----------
90x5
90x2+F
90xF

OK so the goal was 90x3x5. Things started out good though that first set was brutally hard...Second set i just couldn't get up after the second rep. Third set was a total failure. Time to hang up my training hat until i get back from Florida then I am sure I will PR huge...

Coupled
Inv. Hang Pullups: 3x5
PPPU (rings): 3x5

All in all, not bad. everything went good and felt strong. The PPPU felt a lot better than last week. I may keep them in the repertoire until i get better at regular planche progression on rings.

Pistols: 3x3 each Leg

Overall the Right was good. The L just felt weak with minor pain. Its definitely better than it used to be but this is a long road I'm on....

Cooldown: Skipped...running very very low on time.

Chris Salvato
04-17-2009, 06:47 PM
4/17/2009 - Work Day. No fast. AM workout only. Gosh I need a rest week...

Warmup
3 Rounds: 5 Pullups, 5 fingertip pushups, 5 dips

OAC: assisted w/band and focused on negs: 1x2; 2x3

These were extremely difficult. First set I cut short because I failed on rep 3 with minimal assist (only single band holding down closer to my chest height to start. After that I switched to a fatter bar and jumped up into negs. This felt harder than it ever has before. Rest week is in order...

HSPU: Light Density - 2 HSPU every 60 sec for 5 rounds.

Did only 2.5 rounds. .. 5 total reps in 3 minutes. I failed on the second rep of the third set...just wasn't feeling good during this in any way.

TFLPU: Density - 5 TFLPU every :30 for 6 rounds.

Failed to do this. Made it through 3 full rounds + 3 reps for 18 total reps in 2:00 compared to 22 reps in 3:10 last time. I wouldn't consider it a defeat -- but i def can do better when I am rested, I'm sure.

Pistols: 3x3

Overall not bad on the right but the left was weak and kept collapsing down....

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

Chris Salvato
04-18-2009, 09:55 AM
4/18/2009 - No fast. Rest day. R shoulder very tight. Goin at it w/the tennis ball.

Chris Salvato
04-24-2009, 04:03 PM
4/19/2009 - No Fast. Rest Day.

4/20/2009 - No fast. Rest Day.

4/21/2009 - No fast. Rest Day.

4/22/2009 - No fast. Rest Day.

4/23/2009 - No fast. Rest Day.

4/24/2009 - ~23 Hour fast (not hard to do after you go to Texas de Brazil, i'll tell you that much...). Active Work Day.

I wanted to test some of my endurance maxes. I figure being well rested and not planning any other workouts for a while would be a good opportunity to test some of these. I will do strength testing on May 5, probably.

Tests were done in the order listed:
HSPU (boxes, full ROM) - 4 reps (+2 reps from 6 weeks ago)
Deadhang Chinups - 15 Reps
PB Dips - 16 Reps

I also did a PU with +85 at the very end that didn't seem TOO hard so I am eager to see my max next week. All in all, not bad. I think if I am fresh I can do more PB Dips but 16 is still pretty good. 15 Deadhang chinups is OK, I guess - would have liked to get to 20 but I guess thats what I get for not doing anything but low volume OAC work for a long time :P .

I would like to get to 5 HSPU reps so I am close...then I need to get that on PB, as well. I think another few weeks of focused density can get me there with HSPU.

Other Notes: Did a pistol on my left and right with no pain. AWESOME. However, the right has been getting weird sporadic pains lately which makes no sense to me. I think I may need to start stressing the joint with some air squats reguarly...

Chris H Laing
04-24-2009, 05:04 PM
Other Notes: Did a pistol on my left and right with no pain. AWESOME. However, the right has been getting weird sporadic pains lately which makes no sense to me. I think I may need to start stressing the joint with some air squats reguarly...

Maybe try some trigger point massage. I had knee pain for a while while on crossfit, and then i started trigger point massage and its gone now, and I dont even have to massage it anymore

Chris Salvato
04-25-2009, 06:17 PM
4/25/2009 - 21 Hour Fast - broken with Texas de Brazil again and now I am having a watery BM every 10 minutes...possible related?! Rest Day.


Maybe try some trigger point massage. I had knee pain for a while while on crossfit, and then i started trigger point massage and its gone now, and I dont even have to massage it anymore

I have been going to an ART (Active Release Techniques) Therapist since November and we are making slow progress...i think that is similar to trigger point massage..do you know for certain if they are related?

Chris Salvato
04-26-2009, 03:44 PM
4/26/2009 - No Fast. Rest day.

Steven Low
04-27-2009, 12:04 AM
4/25/2009 - 21 Hour Fast - broken with Texas de Brazil again and now I am having a watery BM every 10 minutes...possible related?! Rest Day.




I have been going to an ART (Active Release Techniques) Therapist since November and we are making slow progress...i think that is similar to trigger point massage..do you know for certain if they are related?
ART is trigger points...

Well, there's a lot of different names. "Muscle activation" technique is another I believe.

Chris Salvato
04-27-2009, 07:49 PM
Yeh thats what i thought -- I have also heard of MRT (Myofascial Release Techniques, i think) since ART is trademarked by Dr. Leahy....

4/27/2009 - ~20 Hour Fast. Rest Day.

Chris H Laing
04-28-2009, 03:25 AM
Myofacial release and trigger point arent the same thing i dont think.

Myofacial is something like massaging the facia under the muscle and moving around the waaste in them to loosen them up, while trigger point is massaging a certain point on your body for a specific pain.

Ill try to find the article i read and post it up.

Chris Salvato
04-28-2009, 03:50 PM
4/28/2009 - No fast. Rest Day.

Getting antsy for exercise again...overtraining has fully past. Time to kick ass at the gym again. Realized today that I will only have a few weeks before my next trip -- which may mean 2-a-days again...

Chris Salvato
04-29-2009, 07:40 PM
4/29/2009 - Rest Day. No fast.

Did some pistol tests today. Good news - no pain. Bad news - I lost the ability to do pistols :P It should come back quickly once i train again, though.

Chris Salvato
05-01-2009, 05:49 AM
4/30/2009 - Rest Day. 20 Hour Fast.

OK, 2 weeks rest is way too much...

I may go to the park tonight when I arrive in brooklyn just to do some pullups and pushups and such.

Chris Salvato
05-03-2009, 07:13 PM
5/1/2009 - Traveling. Rest Day. 20 Hour Fast.

5/2/2009 - Rest Day. No fast.

5/3/2009 - Family function. Cheat Day. Rest Day. 16 Hour Fast.

Flying back tomorrow...maybe I will sneak in a maximal loading work out as soon as I get back...but ill be pretty beat lol

Chris Salvato
05-05-2009, 07:53 PM
5/4/2009 - Rest Day. No fast.

5/5/2009 - No Fast. Work day. As a side note, my knees are KILLING me all day. I think it may have to do with all this fasting I am doing lately...I'm going to stop fasting for now as a means to try and control this...

Warmup
3 Rounds:
5 Pullups
10 Pushups
10 Squats

Weighted Chinup (1RM attempts)
BWx5
70x2
-------
85x1
100x1
105x1
110xF

Max: 105

Not bad. My old max was 100. On the rep by chin barely touched the bar but it made it. I am upset that this number is not higher...i thought it would be. Likely the fact that I haven't lifted in 2 weeks has caused my true max to come down, which is a nice thought. In a couple of weeks I am confident I can pull 110 or 115, especially since I will be working weighted chins in my new program.

Muscle Ups - Strict (Max Test)
1x4

Not bad. A 2 rep increase in 3 weeks of work. Density has paid off for sure. In another few days I am confident that I can do 1 set of 5 which was my original goal.

Full ROM HSPU (density): One Rep every 30 for 10 rounds.

FAIL. Only got to the fourth rep before I failed. Jumped back into this too soon....need to back down or try another technique before just jumping into this..

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

Follow this with some pirouette practice.

Chris Salvato
05-06-2009, 08:31 PM
5/6/2009 - Work Day. No fast. Off fasting for now because I am convinced that is making my knee recovery take longer..

Warmup
4 rounds:
5 Partial ROM Butterfly KPU
5 Jumping dips

OAC - Mostly dicked around. Spend 45 minutes just trying to get the pully system to work. Had to make some adjustments but I think next time i will really be able to use it. For my reference, 135# was a bit too much of a counter balance and 90# was a bit too little. Somewhere around 115# would be a good place to start with OAC Work on LP.

Weighted Dips (PB) - 1RM Test
45x5
75x3
90x2
100x1
110x1
120xF
112.5xF

Max: 110

I think I definitely short changed myself by not working out the rust first. I still set a massive PR (my old one was like 60, so i expected to shatter it since i could do 95x3x5 3 weeks ago..) Going to keep nailing at these hard and probably retest when I am at around 120x3x5.

TFLPU (density): 4 TFPLU every :30 for 6 Rounds

Got through only 3 (12 in 1:20). Just felt sore from previous days and felt like there was no reason to push it.

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

Finished off with some pirouette practice.

Rafe Kelley
05-08-2009, 12:06 AM
110 weighted pull up at 185 thats not bad man.

Chris Salvato
05-09-2009, 07:34 PM
110 weighted pull up at 185 thats not bad man.

haha thanks man! Gotta knock myself down a notch, though, since it was 105# weighted pullup and I weigh 175-180 depending on when I weigh in :P

Still, its good numbers but I am still a far way off my goal of 3xBW :D

5/7/2009 - Rest Day.

5/8/2009 - Work day...was interesting since I did my workout at APEX and not my usual gym.

Warmup
3x( 3 Side Lever Attempts on each side -> 3 attempts at Piroutte -> 5 Butterfly Kips -> OAHS attempt each side)

Getting better on all fronts. Hit some good pirouettes on the ground at some points.

OAC - Pully assisted
88#x3 each arm -> Left needed some assistance with hand
100#x3 each arm -> Still hard and left needed some assistance still
100#x3 each arm -> Left spins too much at this point - needed to assist
112#x3 each arm -> legt still spinning had to assist.

Decided the pully is good -- but not what I need right now. Loading it up with that much weight of assistance is very hard. Also, I need to focus on the strength in my left arm a LOT. Assisting with a pully may be good as I get stronger in the skill but my negatives are getting a lot stronger. I may be able to do OAC negatives at low volume with no assistance now, which would be the best way to go then I can go back to the pully system when I only require 45-60# assist.

My methodology now will be to stick to weighted chins and a lower volume of OAC negatives.

Iron Cross - Support to Cross with pully assist
About 6x5s holds and 3x10s holds w/112# Assist

Like the OAC, I need to get stronger in this skill before a pully system is practical and worthwhile. For now I am going to go back to working on it with box assistance or band assistance.

HSPU (density) - 2 HSPU every 1:00 for 6 rounds

Started off really strong but form degenerated a bit by set 4...difficulty was a lot harder by set 3. Finished but the last 3 sets were pretty difficult.

Cooldown
Hip, O/C S/P, Active, Fronts - 30 seconds

Followed it with some practice on circles...still a ways off of getting those down.

--------
After training I took about an hour off then did some hardcore parkour/gymnastics skill training. Made some headway on front flips and really improved my form. My front handsprings are very solid these days. I landed a Round-off Back-tuck on my face which caused me to lose confidence in my back tucking.

5/9/2009- Some more gymnastics/parkour training. Had Russ spot my backflips so that I could gain some confidence in the movement. Got the confidence back and did a backflip on my own at the end of the day. Fear conquering is a bitch.

Chris Salvato
05-11-2009, 07:24 AM
5/10/2009 - Rest Day.

Chris H Laing
05-11-2009, 08:09 AM
Fear conquering is a bitch.

I know exactly what you mean. Landed a back flip on my face a little ago in my yard, now I cant do them. Need to get back to my gymnastics gym.

Chris Salvato
05-11-2009, 08:32 PM
I know exactly what you mean. Landed a back flip on my face a little ago in my yard, now I cant do them. Need to get back to my gymnastics gym.

This has happened to me before, too. It can be a pain in the ass but I know I am capable. When I get my ducks in a row my flips are like spot on...really high. My hips get over my head. Something about fatigue just ruins my proprioception or something, though. I guess thats what you get for learning to flip when you are 23...

-------------------------
5/11/2009 - Work Day. Really bad day at the gym

Warmup
Pirouette Work - about 7 attempts - some successess
Butterfly Kip Work - About 25-30 total. Starting to feel the rhythm.
OAHS - A few attempts, no real solid holds

OAC: 3x1 Pure No assistance negatives

These went well...but the absolutely wrecked my right and left shoulders. The left needed some assistance...and by the last set the right was being helped a bit too. My shoulders were in pain after this and it ruined the rest of my workout.

Weighted Dips (PB)
BWx5
45x5
70x3
-------
95xFx2
85x2+F

Pain inhibited the movement and I just didn't want to accept that. The weight felt so light until I tried to get out of the hole...Oh well..next time...

Weighted Chinups
BWx5
45x4
-------
70x2x1
70x1 + 1 kipx1
45x3

Same deal as the dips. Everything felt light but nothing wanted to go up b/c of the pain. going to start back lower with this (about 45x3x5) instead of such a high weight and just build up with a more natural linear progression. It will pay off more if I actually pull to my chest, as well.

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

Also did some more pirouette practice. I feel like this workout sloshed me more than it should have...

Chris Salvato
05-14-2009, 06:31 AM
5/12/2009 - Rest Day. Got my Slackline so I messed around on that for about a half hour. Surprised myself by being able to walk forwards and backwards. Could also mount on both sides and did some successful turns (though most were unsuccessful). This was pleasing but the setup was only about 6-7 feet long and pretty tight. All about progression, anyway, so I will try something a bit harder in a day or two.

5/13/2009 - Work Day. This workout felt much harder than it should have. The night following the workout (about 12 hours later) I did some stuff on rings to show my friend some things he could work on. After doing some rings stuff that I would consider a "warmup" for me, I was extremely sore and fatigued. My triceps and shoulders were destroyed and I was massaging Bis, Tris, Shoulders and forearms for another hour after my "warmup" stuff. I am guessing I need some more time off. With that in mind, I am going to focus on equilibre training for the next 2 weeks or so until the Beast Coast Jam (5/23/2009). Foam rolling, stretching, fingertip pushups, parallette handstands, single bar handstands, OAHS and slackline work until then. That said, listed below is the AM workout that felt way harder than it should have.

Warmup
Butterfly kips were hurting my hands so I skipped them. Side levers weren't possible this morning. Did some pirouette work and OAHS attempts but my balance just seemed way off...

OAC - 3x3 concentrics and negs with quadruple-up'd resistance band in off-hand

Not too bad overall but it felt harder than it should have. Some reps were barely acceptable and it felt much harder than I remembered.

Iron Cross - 3x3 Eccentric and Concentric (aside from last rep) of Support to Cross to Support

Just couldn't bring my hands forward on this. Was a bit harder than I remembered but IC work was always a pain in the ass. The difficulty bringing the arms forward could be to the possible adrenal fatigue problem I am facing. The good news is that I felt a significant contribution in my chest which is something I was lacking in previous workouts.

HSPU - had to skip

At this point I was just fried. My R. shoulder in particular was in a lot of pain and I couldn't do this at all.

Cooldown:
Skipped stretching - felt way too out of it. Just foam rolled the R. Shoulder.

This workout was wussy compared to what i used to do...and it absolutely rocked me. Hell, I barely did anything here. This is why I have opted for some time off..

Chris Salvato
05-14-2009, 08:40 PM
5/14/2009 - Rest Day. Slacklined for 2 hours or so.

Slackline is really awesome. I can already walk forwards and backwards and get some turns even on a 30 foot slackline. I dunno what I did to get to this level of balance on a slackline...but something has had great translation to slacklining.

David Boyle
05-14-2009, 09:53 PM
5/14/2009 - Rest Day. Slacklined for 2 hours or so.

Slackline is really awesome. I can already walk forwards and backwards and get some turns even on a 30 foot slackline. I dunno what I did to get to this level of balance on a slackline...but something has had great translation to slacklining.

hmmm...could it be Le' Parkour....? :)

Chris Salvato
05-15-2009, 06:13 AM
hmmm...could it be Le' Parkour....? :)

Heh - one may think so...

I haven't really done much parkour though in a while because of my knee. When I do perform most parkour moves my knee flares up and gets flung into a painful state...

I haven't worked on balancing on a rail in forever and I used to be really terrible at slacklining, too. Now I feel like a pro for some reason.

I think it may be the handstands that did it -- despite the fact that handstands are under-represented in my log, they are a HUGE part of my day. I must do at least 20 HS per day on anything and everything I can.

Unless, of course, you were implying something else that just went over my head :P

Chris Salvato
05-16-2009, 09:02 AM
5/15/2009 - Active Rest Day. As a side note - I went to an orthopedic who confirmed my patellar tendinitis diagnosis.

Warmup
Fingertip Pushups - 5x3 (Some tightness in R shoulder)
Squats - BWx4x5; 45x3x5 (Tried to fix form. Still some butt tucking at the very bottom of the squat but its getting a bit better. Going to be loading my knee with lighter weights a bit...)

Pirouette Practice
Attempts: 18
Half Stuck: 8 (44%)
Successful (not stuck): 4 (22%)
Successful (stuck) : 2 (11%)

Just need to keep practicing.

OAHS Practive
Attempts: 8 R&L
Successful Weight Transfer: 6 L (75%) // 7 R (87.5%)
Solid 2s Hold: 1 L (12.5%) // 2 R (25%)

Foam Rolling
Shoulders, Quads and T-Spine

Stretching
Hip, Active, O/C S/P

Also did some pistols and it wasn't that bad!

Chris Salvato
05-16-2009, 03:40 PM
5/16/2009 - Active Rest Day.

2 Hours of Slackline. Getting a lot better. Turns are cleaner and feel more natural. Starting to learn how to bounce on the line. Gonna try to learn how to jump onto it, too, soon, i think.

Chris Salvato
05-17-2009, 03:49 PM
5/17/2009 - Active Rest Day.

1.5 Hours of slackline. Getting a lot better still. Did some bouncing walks as well as bouncing fast turns. Actually put together a small routine that got me lots of attention in the park and some thumbs up and such.

Next trick on the list is jumping onto the line...don't know how to even approach that though :P

Chris H Laing
05-17-2009, 04:35 PM
Just jump on and see what happens :p

Where did you get your slackline by the way? It sounds like fun.

Chris Salvato
05-17-2009, 07:03 PM
Just jump on and see what happens :p

Where did you get your slackline by the way? It sounds like fun.

lol i think thats what its going to come down to :)

In regards to my slackline, i got a Gibbon.

http://www.gibbon-slacklines.com/en/home.html

I got the 50 foot one but I wish I got the 100 foot one for 20 bucks more - thats what i would recommend to you. I am probably going to buy a 100 foot slackline in the future that is more thin.

On that note, the gibbon is a great starter line. It is the widest slackline I have ever seen which is very helpful when you are just learning. It takes a while just to get the feel of the line under you and having one that is a bit wider will help a lot when you are just starting. The biggest obstacle when you are learning (just like rings) is stability...so there is no reason to work on stability AND thin lines at the same time if you can help it...thinner lines may actually hinder your progress if you are new, imho.

Also, the gibbon is good if you are like me and primarily train alone. More traditional slacklines have a carabiner setup that is very hard to tighten if you are alone. Sometimes, if you want it really tight, you need up to 3 people to tighten it down and make it taut. The Gibbon comes with a rachet that you just slide the line through and buckle down. Its really easy and fast for someone like me who trains alone.

In short, I would recommend a gibbon to start, for sure.

Chris Salvato
05-19-2009, 08:08 AM
5/18/2009 - Active Rest Day. Did some squat preparations at the gym as well as general low intensity skill work as listed below:

Warmup
3 Rounds: 6 Butterfly Kips; 5 Fingertip Pushups; 10 Squats
Squat Work: 45x5; 65x5 - getting used to a load on my back with proper form.
Additional Butterfly Kips: 5+6 = 11

Side Lever Negs: 3x3

Focused on active shoulder and I got a lot better feel for the movement when I rested on the shoulder girdle as opposed to a strict pull with slightly askew shoulders. Feel like a retard for not having this click sooner...

Pirouette Practice
Attempts: 20
Half Stuck: 12 (60%)
Success (not stuck): 4 (20%)
Success (stuck): 5 (25%)
Success (total): 9 (45%)

OAHS Work
Attempts: 10L // 10R
Successful Weight Transfer: 9L (90%) // 9R (90%)
Solid 2s Hold: 3L (30%) // 1R (10%)

Foam Roll: Shoulder; Quads; Lats; T-Spine

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

Other
Butterfly Kips: 5+7=12 (Total for day = 41)
Pistols: 4x3 (no assist with R, assisted with bar for left)

Chris Salvato
05-19-2009, 05:43 PM
5/19/2009 - Active Rest Day. 1.25 Hours of Slackline

Chris Salvato
05-21-2009, 07:22 PM
5/20/2009 - Active Rest Day. Some stuff in the gym.

Warmup
2 Rounds: 10 Butterfly kips, 10 FT Pushups
Squats: BWx10; 45x10; 65x10
Other: +4 Butterfly Kips

Definitely getting the feel for the butterfly kipping pullups...but still lose rhythm after the first few reps.

Str. HS Presses
1x5
1x5
1x3

The very last rep I went for a OAHS for the hell of it and got a really nice hold. Thought I should mention that.

Front Squat
45x5
88x3x5

Just wanted to stress the knee a bit. It felt good to squat a bit again.

Pistols
R - 4x5
L - 4x3 (negative with deck pistol concentric)

Foam Roll: Quads, Lats, T-Spine, Shoulders

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

5/21/2009 - Passive Rest Day.

Chris Salvato
05-26-2009, 01:56 PM
5/22/2009 - Passive Rest Day. Spent most of the day traveling to DC for Beast Coast.

5/23/2009 - Beast Coast Jam Day 1. Started out strong -- a little too strong. Beasted out a 4 sec OAHS on a vault box out of nowhere and I surprised the hell out of myself. Was awesome. Aside from that, Travis Noble showed me his behind-the-back-clapping-pullups and I did about 15 attempts until I finally got one. Going to be making them a staple for now until I get them consecutive since I can do that quickly. Aside from that we did a bunch of random training where I did a ton of jumping, pullups, rail work, dashes, kongs, traversing, splits, and some slackline. Hit my foot pretty hard on a maximal attempt Crane Step and it made me shy away from those for the rest of the day. Travis gave me some more pointers on how to clean my side flips up...and I am definitely going to take it once the knee can handle impacts again. I will wait until the knee is totally better to really go balls out with that kinda stuff.

After today there was some soreness in the knee but not much.

5/24/2009 - Beast Coast Jam Day 2. Was pretty much dead on my feet from lack of sleep and tons of training the day before. I am pretty sure I fell asleep standing up twice. Jesse Danger led a brutal QM session that lasted over an hour and it was definitely a good workout. After I got over my fatigue for a bit, I wound up doing reverse QM up the exorcist stairs in a speed that even surprised me. I took no breaks aside from one 5 second rest when i was about 80% up. I immediately followed that with QMing back down the steps...all in all it was pretty difficult. Some more random slacklining and precisions. All in all this day was just exhausting.

5/25/2009 - Post-Beast Coast Jam at Zac Cohn's. Spent most of the day hanging out...some swimming and slacklining again but we had to do muscle ups to get back onto the dock from the water. Since that was the case I wound up getting some shoulder pain so I backed off and had Jesse help me out of the water whenever I needed to get out. Have a new fear of doing backflips into water...so I need to get over this again by training at APEX or 5280 a bit and getting back into flipping backwards. Shitty.

5/26/2009 - Passive Rest Day. More lack of sleep. Right now I am staring at the king bed I will sleep in today and eyeing the Air Conditioner. Tonight's sleep will be epic -- probably 100% REM...lots of emotional consolidation - or so says Sapolsky.

Chris Salvato
05-27-2009, 04:26 PM
5/27/2009 - Passive Rest Day. Eating lots.

Chris Salvato
05-28-2009, 03:49 PM
5/28/2009 - Uhm, work day? Kind of?

Stuck in a hotel.

Warmup
3 Rounds:
Elevated Fingertip Pushups: 5 Reps
Squats: BWx10

2 HSPU - didn't feel so hot doing these...

OAHS
Attempts: 6
Successful Transfer: 3R -- 3L
Solid 2s Hold: 2R -- 2 L

Seems like when i do the first hand i don't have enough juice to do the second hand and fail even the weight transfer. I am getting better at identifying a solid position, though.

MetCon
50 Burpees For Time.

3:28

Wanted to go for 100 burpees but i started to get a headache that got worse as I went on so I really didn't want to push it.

Pistols
2x3

Left was neg with assisted conc. Right was full pistols. Left was feeling a bit weak and painful so I cut it at 2 sets instead of 3...


Cooldown
Hip only - 30 sec each position.

Headache so cutting a bit short.

Chris Salvato
05-31-2009, 03:05 PM
5/29/2009 - Rest Day. Travel back to Colorado Springs.

5/30/2009 - Unstructured Work Day. Went to Denver to train some parkour and basic movements. Worked on HS drops from small heights and jumping into handstand. Also worked on dive cartwheels to start progressing towards aerials. Some other random OAHS and handstand work as well as showing off some straddle planches and full lay planches (with less-than-ideal form ;) )

5/31/2009 - Rest Day. About 1 hour slacklining.

Tomorrow I get back into structured training for the first time in 3 or 4 weeks. Going to be outlining my training to start as follows:

Workout A
OAC - Single Negative each side.
Weighted Chins - linear progression starting back at 25# bar to chest. (3x5)
TPPU - 3x5 on P-bars/DBs.
Pistols - 3x3 with appropriate assistance

Workout B
OAC - 3x5 Assisted concentrics with negatives.
Weighted Dips - linear progression starting back at 80#. (3x5)
PPPU - 3x5 on Rings
Lunges/Step Ups - 3x10 steps

Warmup Exercises will contain a cocktail of:
Butterfly Kips
OAHS
Side Levers
Pirouette Work
Squats

Cooldown exercises will always contain:
Stretching - Hips, Active, O/C S/P, Fronts

Chris H Laing
05-31-2009, 03:08 PM
Welcome back to structured training :D

Chris Salvato
06-01-2009, 09:16 PM
Thanks Chris ;) I have missed it a lot.

6/1/2009 - Work day. Felt good to be back.

Warmup
OAHS - 5 Attempts, 4 SWT on left and 5 SWT on Right, only on hold that was decent on each arm
Squats
BWx15
45x2x5
45x5+BWx5
45x5 + 45x5 OH + 45x5

Trying to fix my butt tuck while the knee recovers...

OAC: 1x1 Negative

The left couldn't do it tonight...but the right got a pretty solid negative. One was enough for now of true negatives.

Weighted Chins - Chest to Bar
BWx5
25x3x5

These were harder than I thought. Going Chest to Bar definitely ups-the-ante on this one. Callouses still ripped which likely inhibited me, though. Going to progress to +30 next time.

TPPU - Elevated DBs: 3x5

Not too bad. Need to focus on keeping my hips up. Too easy to sag down into a lower position. May just do these on the floor for now...but still felt a good deal of work here.

Pistols: 3x3 with assistance when necessary

Left had some good negatives and the right was very explosive and fast tonight. Felt really good...but couldn't get out of the hole with the left.

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

Chris Salvato
06-04-2009, 04:02 PM
6/2/2009 - Rest Day.

6/3/2009 - Work Day.

Warmup
OAHS - 4 Attempts; 3 WT on L, 4 WT on Right; 2 holds on L, 1 hold on right
Butterfly Kips - 8; 5 (+ 2 Behind the Back Clap attempts); 7
Squats - 5; 10; 10

OAC - Pull-Band Assisted Concentrics with unfocused negatives.
1x5; 1x4; 1x3

Each set was F-1. Had the band doubled up so was pulling on 4-band mess. Was a lot harder than I remembered -- probably grove/neuromuscular efficiency related.

Dips
BWx5
BWx10
45x5
70x2
------
80x3x5

Was very good - felt very strong. very last rep was a near fail and a real mental power struggle through the last rep. This produced a very sore chest in the next following days!

PPPU (rings): 1x5; 1x4; 1x3

Hips sagged a bit and arms would come forward due to me being rusty and getting fatigued. Overall a very good workout, though, for my current ability level. Will strive for 3x5 in coming sessions.

Lunges: 3x10 steps

Some dull pain/soreness in the L knee in all sets. Pain in the ass.

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

6/3/2009 - Rest Day. Slacklining in bit

Chris Salvato
06-07-2009, 11:46 AM
6/5/2009 - Work Day.

Warmup
Butterfly Kips - 2x8
Side Lever - 3x3 each side
Pirouettes - 9 attempts; only one total stuck success

OAC - 1x1 2F assist; 1x2 1F assist; 1x2 2F assist

These were very hard. Gotta get back in the groove of the OAC i guess!

Weighted Chins - chest to bar
BWx5
----
30x3x5

Went well. Ready to progress to 35x3x5. Really trying to focus on that full ROM and exploding fully.

TPPU - 2x3; 1x2

Wanted to go for 3x5 but I was too sore and it was inhibiting 5 reps. I may cut these out of my workouts and do TPPU GTG for a bit to work up to 15 TPPU.

Pistols - Skipped pistols since I had left Knee Pain.

Cooldown
Hip, O/C S/P, Active, Fronts - 30 sec each hold but felt very tight and weak today.

I think I am pushing the limits of my recovery, again :P

6/6/2009 - National Parkour Day Jam.

Worked on a lot of parkour stuff while TRYING to go light on my knee. I did do a lot of jumping, tac'ing and cat-to-catting, though.

I had a big fear issue with a tac to precision on cat fountain. After a whole day of trying and revisiting I FINALLY got it down. I am re-learning how to conquer fear. Awesome.

Aside from that, I did a ton of HS work since it is all that i CAN do with my knee in such a bad way. Did my first clapping HSPU cleanly...but I can't quite get my hands to make a sound when they hit. Aside from that I did some flag and HS photo ops, i suppose ;) Japanese handstands between two elevated objects seem to be the new attraction.

Also worked on some handstand hop-downs and handstand walk down stairs. Had some nice HS walking on some uneven/steplike surfaces which went very well.

The best news is that, despite all my jumping, I had only a minimal amount of soreness in my knee that day and today (day after) I have no soreness, as well. This is a first. I am very excited for this development! Maybe its the new shoes I got?

After a full day of training they were setting some preliminary records for the new APEX gym so I did some things just to populate the board...

Weighted Ring Dips
91x1
101xF

Went for 96x1 but the rig we were using for weight broke...so we had to cut it there.

Pullups
30 Reps

Thats 2 reps below my last record which was set when I was fresh. I am pretty sure that I could do more pullups than my previous record when I am fresh.

Chris Salvato
06-08-2009, 08:41 PM
6/7/2009 - Rest Day.

6/8/2009 - I have kinda been going balls out lately...so I took another rest day. 2 Hours of slackline in the park and taught some kid how to do some basic parkour stuff.

I must be getting good at slackline because i received about 4 "That's Amazing!" comments from random passer-bys

Chris Salvato
06-10-2009, 06:44 AM
6/9/2009 - Work Day.

Warmup
Butterfly Kips: 3 or so...hand ripped so I stopped
OAHS: 1 Attempt on each side - Failed both times but did have weight x-fer
Pirouette: 7 attempts, 7 Half Stuck, 2 Full Stuck
Squats: 45x5;BWx5;45x5

OAC - 2F Assist - Assisted Concentric with unfocused neg: 3x5

This aggravated the rip on my Right a bit. Need to focus on turning in a whole lot more.

Weighted Dips
BWx10
BWx5
70x3
-----
90x4
90x2
90x2

Wanted 90x3x5 which is 5# less than my PR. Just wasn't feeling this today. Could be a lot of things...diet, sleep, too high intensity of a program overall...among other things. Going to try for 90x3x5 again in a few days but even now my muscles are a bit sore. We'll see.

PPPU (rings) - 3xF-1

1 - 6 reps
2 - 5 reps
3 - 5 reps

Felt Solid but the last reps on the last set had some form breaks. I like the F-1 approach for this, for now.

Lunges: 3x10 steps

Some left knee pain. This led to some soreness the day after (as I write this). Going to ice periodically during the day.

Cooldown
Hip - 30 sec each position
Suspended Splits - 20 sec

Was not feeling this, this morning, either, so cut out the rest of stretches.

Chris Salvato
06-10-2009, 06:41 PM
6/10/2009 - Rest Day. Slacklined for about a half hour until it started to rain.

Chris Salvato
06-11-2009, 06:59 PM
6/11/2009 - Work day

Warmup
Butterfly Kips: 2x5 (rip throbbing)
Side Lever: 3x3 attempts each side. Couldn't hold it well b/c of rip.
Squats: 5x45; BWx2x10; 45x10. Feel like I finally fixed a heavily nagging butt tuck problem that I have had FOREVER! Some pain in the L. Knee during flexion.

OAC: With the rip and current attitude towards training lately I decided to cut out the OAC.

Weighted Chins
BWx5
------
35x3x5

These made my fingers go numb from the pain my rip sent rippling through my hands. I wound up switching to a finger-only grip to get pressure off the rip. This made the ROM a bit smaller as I only pulled to the top of my sternum and not the bottom. I don't think it will be a problem when I can use my full hand again.

TPPU: 3xF-1
1 - 6 Reps
2 - 4 Reps
3 - 3 Reps

I lost rep counts as I focused more on keeping my hips up. These were done on the dip bars with a fairly wide grip.

Pistols: 3x3 w/assist for the left

Right foot was great...a bit of pain on the left, though...

Cooldown
Hip, Active, O/C S/P, Fronts - 30 sec each
Suspended Straddle Split - 15 sec


Later on that night I went and slacklined for about 1.5 hours. Wound up teaching myself (in a long, drawn out process) how to jump onto the line! Another goal hit, even though I never really acknowledged it as a goal!

Chris Salvato
06-14-2009, 09:47 AM
6/13/2009 - Work Day. Knee was bothering me a bit so I went very light on it.

Warmup
Butterfly KPU: 1x10; 1x9 - Fingers hurting on the thin bar.
OAHS: 3 Attempts each side; 1 SWT on R, 2 on L; 1 solid hold on L
Side Levers: 3x3 Holds to negative. A bit faster than I would like but feeling a bit stronger, here.
Pirouette Work: 2 Attempts; 1 Half; 1 Full

Weighted Dips
BWx5
70x3
------
90x3x5

Felt like a whole new person today. Definitely had an acute stress response which helped with the performance. I was shaking after each set and super amped so I know my blood was coursing with catecholamines. Next up is a PR match of 95x3x5...then hopefully breaking my PR with 100x3x5...

OAC: 3x3 With Band Assist
1 - Held 2 Bands. Higher Intensity so reduced Volume to 3 reps.
2 - Same as 1
3 - Reduced intensity...holding 2 was too difficult so held three. Hands were shot after this.

PPPU (rings immediately below box height) - 3xF-1
1 - 5 reps - Hips sagging so cut set short
2 - 5 reps - hips were in better position but arms failed.
3 - 3 reps - shakey support - arms done

Lunges: Skipped, L knee Soreness.

Cooldown
Hip, Active, O/C S/P, Fronts - 30 sec each position. Hips stretches used wall.
Suspended - 10+10 w/knee pressure + 10

6/14/2009 - Rest Day.

Chris Salvato
06-14-2009, 08:40 PM
6/14/2009 - Rest Day.

Got a bit bored and was playing around with my parallettes just before bed. Tried an L-sit to Handstand in the Pike position throughout the movement and I nailed it! Could only do it once, though. Going to have to grease the groove a bit more during the week, now :)

Chris Salvato
06-15-2009, 09:49 PM
6/15/2009 - Work Day.

Was kinda tired and I had some pain in my lat so I took it a bit light.

Warmup
Butterfly Kipping Pullups: 8 Reps - was rough on the hands and lat was a bit perturbed.
Side Levers: 3 Attempts Each side - this was the nail in the coffin for the lat. Caused pain for the rest of the day but it subsided
KPU: 10
Dips: 10
Burpees: 10

OAC: Skipped.

Weighted Chins
BWx5
-------
40x3x5

No problems. My ROM is a bit lacking. Before I do this next time I need to test my ROM and possibly switch it up to pullups so that I can work these in a full ROM. Chins are likely limiting the ROM a bit but I need to verify that. I could only get the bar just below my shoulders and would like it to hit the bottom of my sternum. Possibly switch to pullups and do this with back-off weight.

TPPU: 1x4; 1x5; 1x5

Had a hard time keeping my hips up. Going to be on the floor from now on to make sure the hips are high. May even replace these with SPPU negatives...

Lunges: Skipped

Cooldowns
Forgot about this and took my shower.

Just did hip stretches.

Chris Salvato
06-16-2009, 06:39 PM
6/16/2009 - Rest day. Some slacklining. Got some complements. Knee is sore. Weak.

David Boyle
06-16-2009, 07:10 PM
6/14/2009 - Ammendment.

Got a bit bored and was playing around with my parallettes just before bed. Tried an L-sit to Handstand in the Pike position throughout the movement and I nailed it! Could only do it once, though. Going to have to grease the groove a bit more during the week, now :)

Awesome job man!

Like to see a video...next time you get bored don't forget to record...:)

Chris Salvato
06-16-2009, 08:30 PM
Awesome job man!

Like to see a video...next time you get bored don't forget to record...:)

Just tried to do it for the camera just for you and I failed :P its a tough movement...i'll get more of them on video for sure ;)

Chris Salvato
06-16-2009, 09:28 PM
Scratch that, david, got it on vid for you ;)

http://www.youtube.com/watch?v=uF8LUw1TQJM

My feet touch my ceiling so my handstand looks a bit weird but thats the jist of it!

Chris Salvato
06-17-2009, 05:14 PM
6/17/2009 - Work Day. Was tired...need to get more sleep...I am started to feel early signs of patellar tendinitis on my right knee despite going really light on both knees overall. I am not happy. My body, overall, felt hypersensitive to pain...despite being on low sleep and working out which should have dulled my pain perception...

Warmup
BFKPU - 8 on neutral grip. Hands were hypersensitive and hurt on thin bar.
Pistols - 1x7R
Burpees - 2x10 1 footed.

Weighted Dips
BWx5
70x3
---------
95x5
95x2x3

Just ran out of gas on the last two sets. wanted 95x3x5 but couldn't push though it. Not quite sure what happened but I think it is related to sleep. Next time I should be able to push this and match my PR.

OAC - 3x3 w/band assist
1 - Held 4
2 - Held 4
3 - Held 4; Failed on last rep of the set for the right.

Couldn't hold 2....was just not feeling strong enough.

PPPU (rings): 3x3

Went light here because I was having a bad day so far.

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

David Boyle
06-17-2009, 05:16 PM
Nice...

I'm at work and gov cpu's cannot access youtube...will check out after I get to the house.

1-footed burpees...did I read that right?

Chris Salvato
06-17-2009, 06:48 PM
Nice...

I'm at work and gov cpu's cannot access youtube...will check out after I get to the house.

1-footed burpees...did I read that right?

yeah! I tried 1 footed burpees today because I want to really lay off my L leg all together for a long time to see if my knee gets better with TOTAL rest. I have to say, it was great. To get down with a 1-footed burpee I would throw my opposing leg up which is a lot like a kong/aerial. I would recommend you try it...though I would say you should alternate your legs ;) You can get a lot of power out of one leg and it may be a good way to mix things up and help your jumping ability. Make sure you throw your arms!