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Old 01-04-2010, 09:03 PM   #341
Chris Salvato
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Yeah, pretty much

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

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

Not bad for not chinning seriously in 2 weeks...
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Old 01-07-2010, 10:14 PM   #342
Chris Salvato
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1/5/2010 - Rest Day.

1/6/2010 - Work Day.

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

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

The vest bothered me on set 2 and hindered performance.

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

Doh to failure.

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

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

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

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

1/8/2010 - 1/17/2010 - Not anticipating much in the way of workouts. Going to visit my gf in the UK so we will be busy going all over the place -- maybe some HS work because i do that all the time, anyway..
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Old 01-19-2010, 05:34 PM   #343
Chris Salvato
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1/18/2010 - Jetlagged. Not so bad though - i kind of lke getting up at 5 AM with my body thinking it is noon! Taught PK class which was basically a 2 hour jam with lots of jogging. Was fun but my body has not been used like that in a while - so it was painful. Need to focus on stretching those quads out again.

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

Warmup
Squats: 45x2x10
Box Squats: 45x2x8

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

Muscle Ups
1x5
1x4
1x3+F

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

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

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

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

Rest Day tomorrow.
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Old 01-22-2010, 08:29 AM   #344
Chris Salvato
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1/20/2010 - Rest Day

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

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

Can feel my form improving but these are remarkably difficult.

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

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

TFLPU
3x5

Reverse Hypers
3x10

Cooldown
Hip Flexor stretches
3x2 HS on rings attempts. Almost to totally vertical -- a bit off the plane.
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Old 01-24-2010, 06:00 PM   #345
Chris Salvato
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1/22/2010 - Rest day.

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

1/24/2010 - Snowboarding. Yay.
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Old 01-27-2010, 06:48 AM   #346
Chris Salvato
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1/25/2010 - Parkour Day. Taught PK class outside which involved lots of explosive jumps, hip extensions and climb-ups. Aggravated the lower back.

1/26/2010 - Work Day.

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

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

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

PPPU
3x5

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

MU Negs (bar)
3x3

Cooldown
Hip flexor stretches

Gotta just be consistent with my training again!
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Old 01-28-2010, 08:38 PM   #347
Chris Salvato
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1/27/2010 - Rest Day.

1/28/2010 - Work Day.

Warmup
Box Squats

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

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

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

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

Weighted Chins (light)
BWx5
45x3x5

Cooldown
Hip Flexor stretches.
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Old 02-01-2010, 12:50 PM   #348
Chris Salvato
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1/29/2010 - Rest Day.

1/30/2010 - Snowboarding Day.

1/31/2010 - Work Day.

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

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

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

PPPU
1x5
1x6
1x5

Muscle Up negs (bar)
3x3

Cooldown
Hip flexor stretches.
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Old 02-13-2010, 01:10 PM   #349
Chris Salvato
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Wow...its been a lot longer than I thought since I updated this thing. Nearly 2 weeks. Thats prolly the longest ever where I wasn't on a vacation or something. I will need to go back only as far as I remember...



2/5/2010 - Work Day.

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

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

felt great.

WCU
BWx5
50x3x5

2/6/2010 - Parkour Day.

2/7/2010 - Snowboarding Day.

2/8/2010 - Parkour Classes - teaching.

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

2/10/2010 - Work Day.

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

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

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

Hip Flexor Stretches

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

2/12/2010 - Rest Day.

2/13/2010 - Gymnastics Classes - learning. Back handsprings are looking very solid onto a mat in the pit. Ready to progress to doing them on a tumble track. Maybe I will do dips later tonight!
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Old 02-19-2010, 05:06 PM   #350
Chris Salvato
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2/14/2010 - Rest Day.

2/15/2010 - Work Day.

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

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

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

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

Cooldown
Hip flexor stretches.

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

2/17/2010 - Rest Day.

2/18/2010 - Work Day.

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

(no box)
95x5
95x5

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

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

PPPU
1x5
1x5
1x6

Max MU: 4 after full workout.

Cooldown
Hip

DL
135x5
153x5
199x5

2/19/2010 - Rest Day.
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