Zachary Cohn's SS/Parkour/Gymnastics Training Log

[Chris Salvato]

Originally Posted by Allen Yeh

I was wondering about the goals because usually a person's DL is on par if not higher than the back squat.

I apologize for not reading through the stuff you had posted. I know university life can make it tough to eat but it is possible. You can't/shouldn't do SS on top of all that other stuff if you in a caloric deficit.

Allen,

We see this a lot with parkour people. Their bodies are used to a higher translation in squat-similar movements so their DL usually starts out significantly lower than their squat. It is much easier for them to learn squatting form and rocket their strength up in that lift before the DL.

Usually, though, if done properly, the DL catches up and surpasses the squat in time, as you would expect.

[Zachary Cohn]

No workout today. Woke up and felt terrible... needed the sleep.

I did, however, eat a lot more. 5 egg omlette and several glasses of milk. About to go make dinner now.

[Zachary Cohn]

2009/01/26 - Monday

Warmup: 500m row

Workout theme: Max out.

Workout:
Squats:
1x5 95#
1x5 135#
1x5 175#
1x5 190#
3x5 200#

Overhead press:
1x5 45#
1x5 65#
3x5 85#

Deadlift:
1x5 95#
1x5 135#
1x5 155#
1x5 165#

Diet:
Getting better. Eating more. I've noticed that whenever I have junk food (chocolate, cookies) I feel sick afterwards. This never used to happen... I wonder if it's a result of my 72 hour fast. Any ideas?

Notes:
Going heavier on the deadlifts. 165 was a lot, I think I could have done 170 but I didn't want to over-do it. I'm going to push for 170 or 175 next time, I think. I'm getting closer to my max, I was definitely too timid starting out.

Pains: The twinge in my thigh is gone, the minor pain I had in my knee after last week's 200# is gone. I feel like the overhead presses are helping my shoulder stability a bit. It doesn't seem to have been cracking as much.

[Zachary Cohn]

2009/01/28 - Wednesday

Warmup: 500m row

Workout theme: Max out.

Workout:
Squats:
1x5 45# (I can probably start skipping this one)
1x5 95#
1x5 135#
1x5 175#
3x5 205#

Overhead press:
1x5 45#
1x5 65#
1x1 85#

Deadlift:
1x5 115#
1x5 145#
1x5 165#
1x5 175#

Diet:
Pretty good.

Notes:
Squat: I can probably skip the 45#...
Overhead press: Elbow started hurting at 65, and I felt a lot of pain on the 85. Not sure what's going, but I'm wondering if I'm lacking some flexibility. I have a lot of trouble holding the bar comfortably..

Comfortable increasing my deadlifts by 10 for now. I don't want to push it any higher than that, today 175 was hard, but I can probably increase by 10 once more to catch up to my actual max before going back to 5.