Chris Salvato's Log

[Chris Salvato]

4/19/2010 - Another work day. May back off for a bit as the one arm may be causing some discomfort in my good arm.

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

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

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

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

OA Press
30x5
60x4+F
50x2x5

Do 55x3x5 next time.

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

Make sure I have chalk next time

[Brendan Dudley]

Chris, I am extremely inspired by your resilience in promptly modifying your routine around your injury. While most would wallow in sorrow or depression as a result of an injury, you rose above. While, I already knew you are one hell of a character, I am impressed by your attitude.

[Chris Salvato]

Originally Posted by Brendan Dudley

Chris, I am extremely inspired by your resilience in promptly modifying your routine around your injury. While most would wallow in sorrow or depression as a result of an injury, you rose above. While, I already knew you are one hell of a character, I am impressed by your attitude.

Thanks man.

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

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

OA OH Squat
25x5
50x3x5

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

OA Rows
3x6

Good. Continue on to 3x7.

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

Cool
Hip Flexor Stretches

[Chris Salvato]

4/24/2010 - Work Day.

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

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

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

OA Press
35x5
55x3x5

Shoot for 60x3x5 next time.

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

[Ryan Brown]

yeah, man. Sorry to hear about the shoulder injury. How's your knees?

[Chris Salvato]

Originally Posted by Ryan Brown

yeah, man. Sorry to hear about the shoulder injury. How's your knees?

Elbow actually. People keep making that mistake. :P

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

4/26/2010 - Work Day.

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

OA OH Squat
25x5
35x5
55x3x5

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

OA Rows:
3x7

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

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

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

[Chris Salvato]

4/27/2010 - Rest Day.

4/28/2010 - Work Day.

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

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

Next - 3x5 on 3 Plates

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

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

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

[Chris Salvato]

4/29/2010 - Rest Day.

4/30/2010 - Work Day.

Warmups
50 BW Squats on a 12" box
2x25

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

OA OH Squats
35x3
50x2
60x3x5

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

OA Rows
3x8

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

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

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

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

[Chris Salvato]

5/1/2010 - Rest Day.

5/2/2010 - Work Day.

Warmups
50 BW Squats on a 12" box
2x25

Pistols
3x5 (R full, L 3 plates)

Next - 3x5 on 2 Plates

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

65x3x5 next time...

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

Arm Bike
8 minutes alternating direction each minute

5/3/2010 - Rest Day.

5/4/2010 - Rest Day.

5/5/2010 - Work Day.

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

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

75x3x5 next time

OA Rows
3x10

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

Pistols
3x3 (R full, L 3 plates)

Arm Bike
8 minutes alternating direction each minute

[Chris Salvato]

5/6/2010 - Rest day.

5/7/2010 - Work Day.

Warmup
Squats: 1x25; Hip flex Stretches; 1x25

Pistols
3x5 (R full, L w/2 plates)

OA Press
35x5
50x3
-------
65x2x4 (got sloppy towards end)
65x3+F (just couldn't cut it)

OAC
1x1 negative
1xF negative - just went way too fast -- need more rest.
2x2 kipping

Arm Bike: 8 mins alternating direction every 1 minute.

5/8/2010 - Rest Day.

5/9/2010 - Work Day.

Warmup
Arm Bike: 8 mins alternating direction every 1 minute.
Squats: 1x25; Hip Flex Stretches; 1x25

OH OA Squat
35x5 (headache was ramping up)
55x2
-------
75x3+2 (lost balance on 3rd rep and reset)
75x4 (kept drifting forward)
75x5 (sloppy)

Form sucked. Should retry next time but step down to 70x3x5 again if form remains sloppy.

OA Rows (4th pin)
3x5

Pistols
3x3 (R full, L 2 plates)

5/10/2010 - Rest Day.

5/11/2010 - Work Day.

Warmup
Arm Bike: 8 mins alternating direction every 1 minute.
Squats: 1x25; Hip Flex Stretches; 1x25

Pistols
3x6 (R full, L 2 plates) - very difficult with the L leg.

OA Press
35x5
55x2
--------
65x3+F
65x3
65x3

Wanted 65x3x5 but couldn't squeak it out. I'm stuck. Will drop down to 60x3x6 or 7 next time.

OAC
2x(2x.5 (bottom half, just above 90))
1x.5+F
1x2 Kipping