Chris Salvato's Log

[Chris Salvato]

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]

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

[Chris Salvato]

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]

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]

1/16/2008: ~15.5 Hour Fast. Rest Day.

[Chris Salvato]

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]

1/18/2009: Rest Day. About 15 Hour Fast.

[Chris Salvato]

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]

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]

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?