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Old 12-29-2009, 12:30 AM   #81
Rafe Kelley
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Join Date: Aug 2008
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Nice to get back to training after the holiday finished my 5/3/1 week with bench press and press to handstand. Did some very light balance, climbing, and spiny training as well, Foot is improving but I need to take it slow I have been unable to train hard parkour since early october that is killing me, I am going crazy, I need to heal up soon.


Bench 135x5, 155x5, 165x3, 185x3, 195x3, 205x4
Press to handstand on slanted wall 3x5
Bench Press performance was second best so far not were I want to be but nice to see improvement. Beginning to wonder if my previous 205x6 was miscalculation on weight.
BP 155x5 http://www.facebook.com/video/video.php?v=222458839101
BP 175x3http://www.facebook.com/video/video.php?v=222467734101
Press handstand http://www.facebook.com/video/video.php?v=222463614101
BP 205x3http://www.facebook.com/video/video.php?v=222470574101
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Old 01-01-2010, 09:38 PM   #82
Rafe Kelley
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Last workout of the year, Deload week on 5/3/1 still working hard on my gymnastics and pull ups.

Weighted pull ups +5x3, +10x3, 15x3, 25x3, 30x3, 20x3, 15x3, 10x3

Squats, 45x10, 135x5, 155x4, 170x5, 205x5

L-hold-Tuck planche 3second hold x 3 3x press shoudler stand

First set had to break up the shoulder stands second set I as short on shoulderstands, 3 sets was the best got the second on video.

Gymnastics Sequence

http://www.facebook.com/video/video....3124101&ref=mf

205x5 squats

http://www.facebook.com/video/video....6429101&ref=mf

Lost the footage of the pull ups.

Felt great after this work out very fresh liking the ramp up and down on the pull ups feel like I need more volume but again want to keep the movement quality real high.
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Old 01-02-2010, 12:58 PM   #83
Rafe Kelley
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Just wanted to give everyone a heads up I have moved my blog over to www.evolutionaryathletics.posterous.com and will be putting real content into it again, likewise you can see the training blogs of several other Parkour Visions staff including tyson who is doing a prettying interesting gymnastics SS hybrid which I know some of you might find interesting.
http://tysoncecka.posterous.com/
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Old 01-09-2010, 07:20 PM   #84
Rafe Kelley
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1/04/09

Foot feels 85 percent better, able to train lightly for about 30 minutes staying very very contentious of my foot will go crazy if reinjure and have to wait go back to recovery mode. Anyways did some light barefoot parkour included in the footage below is small section nothing special just working on posture and biomechanics and flow.

Strength training Deload day 2, Deadlift and Press, worked on climb ups and press shoulder stand as well.

Deadlift 155x5, 190x5, 235x5, Press 55x5 70x5, 85x5, Climb ups 5x3 sets, L-Press shoulder Stand 1x5 and 5x1

Video <object width="400" height="224" ><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://www.facebook.com/v/239102224101" /><embed src="http://www.facebook.com/v/239102224101" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="400" height="224"></embed></object>

01/05/09

Foot feeling even better getting mobility in small toe back without pain, trained lightly parkour for 1 hour. Nothing particularly interesting.

Strength training, Squats and Pull ups skipped gymnastic accesory work due to fatigue. Droped by estimated squat max from 340 on my last cycle to 320 in to account for previous lack of range of motion, did 235x5, 255x5 and 275x10. This hammered my legs much more then previous squats and looking at the video I am still at lest 5 degrees high on 3-4 reps, groin and hamstrings in particular really felt the increased range of motion. Working on pull ups has helped my climb ups recover tremendously but I am shocked how weak I had become at the pull up, I maxed at 11 pull ups one better then last week which is nice good to progress but I got to get back in the high teen as soon as possible.

Video <object width="400" height="224" ><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://www.facebook.com/v/239179899101" /><embed src="http://www.facebook.com/v/239179899101" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="400" height="224"></embed></object>

01/06/09

1 hour of light Parkour practice with Jackson at whatcom falls parkour just vault flow and few jumps really good to move again and especially to be in the woods, Jackson did amazing stuff, we played tag it was brilliant. Jackson doesn't quite understand the point of tag because He would destroy me at it if he did at least in that environment.

01/07/09

Foot continues to improve. 45 minutes of parkour with intermediate class flow work and stamina and hard climbing super fun had to bow out when we started doing high impact cat tac's.

Deadlift 300x5, 320x5, 340x11 and Bench press 165x5, 175x5,185x5. Bumped deadlift 10 pound over the last cycle stayed put on Bench since performance was so inconsistent on it. Really wanted ten on the bench but 8 is one of my strongest performances shows possible progression, spotter pissed me off with the hardly there but possible interfering spot on the last lift, Argh.



Video<object width="400" height="224" ><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://www.facebook.com/v/239155759101" /><embed src="http://www.facebook.com/v/239155759101" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="400" height="224"></embed></object>
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Old 01-09-2010, 07:21 PM   #85
Rafe Kelley
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Join Date: Aug 2008
Posts: 148
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1/04/09

Foot feels 85 percent better, able to train lightly for about 30 minutes staying very very contentious of my foot will go crazy if reinjure and have to wait go back to recovery mode. Anyways did some light barefoot parkour included in the footage below is small section nothing special just working on posture and biomechanics and flow.

Strength training Deload day 2, Deadlift and Press, worked on climb ups and press shoulder stand as well.

Deadlift 155x5, 190x5, 235x5, Press 55x5 70x5, 85x5, Climb ups 5x3 sets, L-Press shoulder Stand 1x5 and 5x1

Video
http://www.facebook.com/video/video.php?v=239102224101


01/05/09

Foot feeling even better getting mobility in small toe back without pain, trained lightly parkour for 1 hour. Nothing particularly interesting.

Strength training, Squats and Pull ups skipped gymnastic accesory work due to fatigue. Droped by estimated squat max from 340 on my last cycle to 320 in to account for previous lack of range of motion, did 235x5, 255x5 and 275x10. This hammered my legs much more then previous squats and looking at the video I am still at lest 5 degrees high on 3-4 reps, groin and hamstrings in particular really felt the increased range of motion. Working on pull ups has helped my climb ups recover tremendously but I am shocked how weak I had become at the pull up, I maxed at 11 pull ups one better then last week which is nice good to progress but I got to get back in the high teen as soon as possible.

Video
http://www.facebook.com/video/video.php?v=239179899101

01/06/09

1 hour of light Parkour practice with Jackson at whatcom falls parkour just vault flow and few jumps really good to move again and especially to be in the woods, Jackson did amazing stuff, we played tag it was brilliant. Jackson doesn't quite understand the point of tag because He would destroy me at it if he did at least in that environment.

01/07/09

Foot continues to improve. 45 minutes of parkour with intermediate class flow work and stamina and hard climbing super fun had to bow out when we started doing high impact cat tac's.

Deadlift 300x5, 320x5, 340x11 and Bench press 165x5, 175x5,185x5. Bumped deadlift 10 pound over the last cycle stayed put on Bench since performance was so inconsistent on it. Really wanted ten on the bench but 8 is one of my strongest performances shows possible progression, spotter pissed me off with the hardly there but possible interfering spot on the last lift, Argh.

Video
http://www.facebook.com/video/video.php?v=239155759101

Last edited by Rafe Kelley : 01-09-2010 at 07:23 PM. Reason: Added vidoes
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