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David Mascharka
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« on: October 16, 2009, 07:21:58 PM » |
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Well, I've started up training logs a few times only to end up deleting them from their inactivity. Hopefully this time I will keep it up.
I'm weigh 128 and am 5'8" at 14 years old.
I participate in cross country and track whose practices continue through season with winter and summer running.
Along with my running I do lifting at school.
My current personal record mile time is 5:38.
My best 5k is around a 20.
My current max squat is 195 for sets of 4
Max clean=95 for sets of 6+
Max bench=~95 for sets of ~5
SLD=135 for sets of 10-
Goals
Mile 5:30
1.5x body weight squat ACHIEVED 11/12/09
225 lb squat
body weight bench and clean
5k sub 20
planche
front lever
back lever
one arm elbow lever
one arm pushup-arm in
handstand pushup
Cross country season ends tomorrow with my last meet. Hoping to get the sub 20 5k there.
My training log will start Monday.
My current program in advance is lifting daily, p.e. every other day, and cross country which will change to distance running or parkour.
Feel free to comment.
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« Last Edit: November 12, 2009, 04:32:24 PM by David Mascharka »
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #1 on: October 17, 2009, 12:11:47 PM » |
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Well, today the meet was quite cold and wet. Not only that but I drank too much before which was quite bad, causing me to cramp up extremely and end up with a 21.
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #2 on: October 19, 2009, 06:27:18 PM » |
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10/19/09
Hang Cleans
2x5 65 lbs
2x3 95 lbs
2x2 95 lbs
Push ups, sit ups, box jumps, calf raises
hypers 2x10
DB lunges 2x10 30 lbs each
1 leg stab squats 1x5 each leg
seated row 1x10 70 lbs
Tae Kwon Do pretesting
Kicking
Forms
Kicking
Forms
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Don't avoid what is difficult for you, or it will never become easy.
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Spencer B
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« Reply #3 on: October 20, 2009, 01:35:50 PM » |
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Hang Cleans
2x5 65 lbs
2x3 95 lbs
2x2 95 lbs
How is your form on these? |
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David Mascharka
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« Reply #4 on: October 21, 2009, 06:59:41 PM » |
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Hang Cleans
2x5 65 lbs
2x3 95 lbs
2x2 95 lbs
How is your form on these? I try to maintain the best form I can which is why I can only do about 95 lbs. If I wasn't concentrating on form, I would probably be able to do quite a bit more weight with smaller effect. |
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #5 on: October 21, 2009, 07:06:17 PM » |
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10/20/09
Rope drills
hypers 2x10
lat pull down 1x10 70 lbs
1 legged leg curls 2x10 each leg 50 lbs
stab squats 2x10
dips 1x10
Overhead side lunges 2x10 45 lbs
SLD 2x8 135 lbs
Power complex 2x3 95 lbs
10/21/09
Tae Kwon Do
Kicking
Forms
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #6 on: October 22, 2009, 04:30:46 PM » |
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10/22/09
Squats
Overhead squat 2x10 45 lbs
Front squat 2x8 95 lbs
Squat 2x5 195 lbs
Benches
Incline bench 2x8 65 lbs
Bench 2x8 65 lbs
Bench 2x6 85 lbs
Back lever progression training
Elbow lever practice
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« Last Edit: October 23, 2009, 04:15:27 PM by David Mascharka »
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #7 on: October 23, 2009, 04:14:06 PM » |
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10/23/09
Metabolic Workout
10 minute run
Plate Raises 2x10 45 lbs
DB step-up 2x10 20 lbs per DB
Dips 2x10
Tricep extension 2x10 30 lbs
Curl 2x10 each arm 20 lbs
Hypers 2x10
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #8 on: October 24, 2009, 01:00:43 PM » |
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10/24/09
Short run 3 miles about thresh hold pace
Skill training
Elbow Lever
Reverse vault
1-handed vault
2-handed vault
Monkey vault
2.5 miles ct-thresh hold pace
Skills training
Tic tac
1 handed 360 vault
Back lever
Goals updated
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« Last Edit: October 24, 2009, 05:23:14 PM by David Mascharka »
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #9 on: October 25, 2009, 02:09:43 PM » |
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10/25/09
2.5 mile ct
skill work
back lever progression
rail balance-walking, squats, cat balance, precision
kongs
clapping pullups(these things are pretty hard)
3 mile thresh hold
skills
back lever progression
elbow lever
rails-walking, precision
clapping pullups
wall run+climb up
handstand
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« Last Edit: October 25, 2009, 05:51:01 PM by David Mascharka »
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #10 on: October 26, 2009, 04:04:12 PM » |
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10/26/09
Hang Cleans
2x6 65 lbs
2x5 95 lbs
2x3 95 lbs
Pushup, box jump, situp, calf raise
hypers 2x10
seated rows 2x10 70 lbs
DB lunges 2x10 35 lbsx2 DB
4 mile ct
Random movements-hour to hour and a half
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #11 on: October 28, 2009, 04:00:16 AM » |
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10/27/09
Ropes
1-legged leg curls 1x10 each 50 lbs
Dips 1x10
Overhead side lunge 2x10 45 lbs
SLD 2x6 135 lbs
Push Press 2x4 95 lbs
Tae Kwon Do
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #12 on: October 28, 2009, 02:25:18 PM » |
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10/28/09
Form lifting
2x10 Overhead squats 45 lbs
2x10 Overhead forward lunge 45 lbs
2x10 Overhead side lunge 45 lbs
2x10 Front squat 45 lbs
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« Last Edit: October 28, 2009, 04:18:28 PM by David Mascharka »
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #13 on: October 29, 2009, 04:38:57 PM » |
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10/29/09
It was raining pretty hard most of the day today so I was surprised I was able to do anything.
Random pullups throughout the day(thank God for indoor pullup bars)
3 mile thresh hold
Got caught up after a mile and a half since I was at the middle school so I stopped in to talk to some of my teachers from last year.
Some work on back lever progression, wall runs both vertical and horizontal.
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Don't avoid what is difficult for you, or it will never become easy.
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David Mascharka
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« Reply #14 on: October 30, 2009, 12:05:16 PM » |
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10/30/09
Pretty windy today so I thought I would test my rail balancing in the wind.
3 mile tempo
Rails-Walking, precisions, squats
horizontal wall runs- 1 and 2 steps (almost had 3 a few times)
vertical wall runs- trying for height
While I was training, there were some people playing football. I was doing precisions and one of them yelled "do a backflip" but I told them that I suck at flips which I do. They still wanted me to do a flip but I never did. It was pretty funny though. I would like to learn flips though. A fellow traceur around here is thinking about taking a gymnastics class so he'll be able to help me and spot me.
Tae Kwon Do Testing
I was testing for Green Belt Blue Tip today. It was make up testing and was actually easier than regular testing is for some reason. Usually they are harder. We got to do a lot of jumping kicks like jumping front kicks, jumping roundhouse kicks, and jumping back kicks. Apparently I got really high on the jumping front and jumping roundhouse kicks.
Got to break another board. This time with a front kick. It really was quite easy.
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« Last Edit: October 31, 2009, 07:51:41 AM by David Mascharka »
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Don't avoid what is difficult for you, or it will never become easy.
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