Deadlift day

Good day of training yesterday on and off parkour for 2 hours, mostly light stuff vaults, underbars, cat leaps lots of top outs, weird spiny stuff.

Strength Training

Deadlift 275x5, 305x3, 340x10

Feel like I can rip the bar up faster on the light weights just need to train myself too and I think that will help with the heavy weights. The 340x10 was exciting that equates to max above my tested best 1rm, form felt solid for all but a couple reps front loaded and rounded out a bit on my last rep, I might have a had a couple more in the tank too but again form is more important right now.

Tuck press to handstand shoulders against wall 3x5

Handstand holds

Top outs 2x5 as fast as possible

Glute Ham raise 2x5

Did not feel nearly as crushed from this as from the last squat day, going into my deload week now looking forward to getting back in with the fives again on the next cycle hope my foot is full healed by then and I can step up my parkour training again too.

Crushed

I knew yesterdays workout was going to crush me, and it didn't dissapoint I was zombie the rest the evening and have been irritable and had waves of fatigue today despite 10 hours of sleep. The thing is I miscalculated I thought I had completed my week of 1's on 5/3/1 except the squat turns out I still had press and deadlift to get through, thursday is going to be fun.

Today I cut down the accesory work to just front levers and tried to get it all done as quick as possible feel like If had been more warmed up and pyschological there I might have been stronger but would have taken more out of me.

Anyways results

Warm up

Swings 25 P-bar swing feeling more confident by the day

Handstands 15 attempts more quality reps every time still way of my previous bests when I was in gymnastics.

Press 105x5 new it was bad day when this was hard, 120x3, 130x4. Was hoping for 6 that would have been better then my previous 120x8, no such luck every rep was a struggle.

Tuck FL 2x10 seconds, TFL pulls 1x5

Back to Heavy Lifting

Yesterdays training wiped me out like only heavy lifting can.

Parkour/gymnastics: 1.5 hours skill work, started with p-bar swings and handstands which are definately improving, then Vault flow, underbars, short running cat leaps, lots of muscle ups starting to get stronger at them again poping through to mid dip not the close to all in one motion I had but getting closer.

Strength training: Squat Day

255x5, 285x3, 320x6

Opened my last set with a crappy rep rounded back, coming forward on the toes, struggled through the middle on the concentric, thought I might have to bail, second was good, third had allot of forward lean, forth and fifth good sixth front loaded a little struggled to finish, might have had another rep or two in me but with form going all to hell didn't want to chance it. Not as strong a performance as my last squat day but all in all I was pleased with it didn't feel like I was going to have a good day but the goal was more then five and I made it.

Accessory Work:

3 runs through the ninja apprentice climbing course

3x 2sec l-hold 2sec Tuck Planche, 3x press to shoulder stand on p-bars.

Finished it all of with a set of 8 glute ham raises would have done 2 more but was feeling absolutely crushed by that time.

Tonight Presses, Front Levers, more light parkour.

Mutant Healing Factor!

So I got into the doctor on wendesday to find out the fracture was extremely small and in an area with good blood supply and I should be healed in three weeks. Lately I have been recovering really quickly from injuries, people have started talking about my mutant healing factor and I have found in beneficial to believe it myself go positive placebo. Whether its pyschological, because of the quality of my diet, or the regular chiropractic I have been receiving my recovery has been really good and I am not going to disagree. So looks like I will be able to get back to regular weight training monday and hope to be back to full speed parkour by next week. In meantime I have been unable to slow down and have found lots of weighs to keep training. Here is this weeks log

11/10/09
Single Leg gliding Hamstring Curls
Taken from this article
http://www.tmuscle.com/free_online_a..._for_hardasses
Nice tight hammies afterwards
BW 2x5, +25 1x5, plus 45 2x5
Weighted Pull up +25 3x3
This is seems pretty week like i have lost strength here my muscle ups have been weak to I think it is a result of upper back problems I have had.
3x3 of 2second l-2sec tuck-press shoulder stand
on P-bars
1x5 pike press to headstand on elevated mats. 1x5 straddled, 1x5 straddle press to handstand back to wall.
Bunch of Wall climbs
Worked military vaults, lazy spins and this weird backhandspringy thing of the vault, then lazy spin to to the backhandspringy thing.


11/13/09
Bench Press
170x2, 190x1 205x4
Very pleased with this since I only managed 4 at 190 the last time I tried this might just be improving.
1 minute cumulative handstand
Barbell Hip Thrust 135 3x5
More Odd Parkour stuff foot starting to feel better, climbed a bit.
11/14/09
Foot much better still achey but could run and take light landings.
More odd Parkour flow stuff, Gatevault style cartwheels over box, reverse but spin to back drop 3/4 spin and 1/4 spin, some weird miniroutes will upload footage of some of what I did when I get it.
Ninja Apprentice Climbing route at gym x2
Weighted pull up +10 3x6
Free Handstand work
Tuck Front lever 3x10 second hold
Lever pulls 3x5
45 Degree glute ham raise 3x5

Should be able to squat, deadlift and press again starting monday yeah. Go mutant healing factor.

Injured

On friday I was putting away weight I turned around quickly and managed to kick a piece of railing that was waiting to be used for one of our obstacles with my pinky toe, hard. Shock it off finished my bench press even jumped around a little bit. My foot started aching in the middle of the night, halfway through saturdays classes I got to the point were the pain made walking a problem.

I have a doctors appointment on Wednesday but I am fairly sure I have a hairline fracture in my 5th metatarsal. This may keep me out of regular training for 6 weeks or more so frustrating. Just back to normal training and bam, murphies law. I will keep training of course just no parkour, no squats, no deadlifts nothing were I have really push of my full foot.

11/09/09

Played around with stuff I can do with the injured foot.

Barbell hip thrust supine and elevated back

up to 1x5 at 145

Incline press up to 145 1x5

Seated Shoulder Press up to 120x5

2x20sec hold tuck blanche

3x3 of 2second l-2sec tuck-press shoulder stand

on P-bars

20x1 wall climb ups.

Bench Day

Feeling pretty well recovered from the deadlifts yesterday ok energy performance seemed week though.

Started todays workout with some playing around on our p-bars, swings, l-hold-tuck-press shoulder stand. Weird under bar transfer drills tyson came up with dip swings.

1 minute cumaltive handstand terrible terrible handstand performance.

Bench 145x3, 170x3, 190x4 much weaker performance then last week hopefully will be back on track next week.

L-hold one minute cumulative 25, 13,11,11 not the best but since I haven't worked l-holds in ages not to disapointed.

Training blogging

With the gym open and growing fast I don't have time to put down my more in depth thoughts into an article but I am going to retool this space as personal training log and place to put up links and stuff I find interesting or cool.

After a good summer of Parkour focused training, I ran into a string of injuries, I had a back spasm, then was rear ended on the freeway by a semi truck and finally clipped my knee on cat leap spraining my MCL and opening a deep laceration on my knee.

All in all I was out for most of seven weeks training which stalled the program I had written for myself.

This last week I was able to jump start it again.

What I am doing is running Jim Wendlers 5/3/1 using parkour sprints, climbing and technical work and one gymnastics strength skill per day as my accessory training.

I will be doing 4 strength training days and 4 parkour trianing days per week.

Monday: Parkour Sprints and jumps and technical work. Squats, Front Lever

Tuesday: Overhead Press and Climbing, Press to handstand

Thursday: Parkour Sprints, jumps and technical work. Deadlift, tuck planche

Friday: Bench Press, L-hold

Saturday: Parkour

Once a week I will go swimming(in the lake cold water hey) and I will spar and train martial arts as time and energy allows.

Each lift will go through a 4 week cycle first week is 5's, the second week 3's and the last week singles with the last set allways being for as many reps as possible, the 4th week is a deload.

For the gymnastics I will simple aim to do one minute in each hold and try to reduce the sets to do that, while working on progressions with the press. Right now I am doing back against the wall straddle presses for sets of five. The goal is to get to free standing straddle handstands for sets of 10.

Its a simple program that should allow sufficient recovery and work towards my primary goals.

Here is the logs of my first four workouts.

10/29/09
Parkour routes in the gym 48 inch box jumps, some reactive drills
Deadlift 225x5, 275x5, 305x10
That calculates out as 407 max just 33 pounds under my max before summer not bad for 7 weeks of and limited barbell training for 4 months.

10/30/09
Bench press 135x5 155x5 180x8
Again not far off previous performance

11/02
Parkour technical training, sprints through the tree's barefoot, some random messing about in the gym.
Squat 225x5, 270x5, 290x10
Again strength seems pretty stable.

11/03
Parkour technical trianing skipped climbing due to sprained fingers
Overhead press 95x5, 110x5, 120x8
Foundation is still there all around time to push it further.

11/05

Deadlift 255x3 290x3, 325x10(very excited about that result)

48 box jump 1x

10ft precsion 3x

12 foot running precision x3r3l

1.5 hour parkour intermediate class working on foot work tic tacs and underbars