Topic: PPK - Progression

[PrincessPK]

June 05

Taking 3 days off of my weight lifting routine to rest a bit. I'm slowly adapting to my new holiday lifestyle and I just can't stand sitting still when it's so nice outside so I'm basically skipping rest days to PK/climb. Don't wanna overtrain so I convinced myself to stop a bit. Currently looking into the IF diet protocols and will be applying it as soon as I get everything in order.

Cardio: Biked to my PK spot and back, maybe 8-10 kilometers in total at a good enough enough rythm to break a solid sweat.

Parkour: 3 hours this morning, and probably 2-3 more hours tonight.
Worked on all the basic stuff except rolls. Finally konged a picnic table longways. Going to attempt double konging it tonight (I can already double kong shorter obstacles fairly easily). I also got my two handed reverse vaults quite alright on my "bad" side... Not that hard I just had never bothered to try them the other way around. Can't manage to do them one handed though.

Caloric intake for the day: Low, and not following my plan. Couldn't be bothered to get up this morning to make my breakfast early. First meal at 1100, went out to PK from 1200 to 1500 and chugged in a whey shake with some chocolate milk with a few energy bars just now. Can't be bothered to make a decent meal again.. I'll eat right tomorrow Dinner's going to be whatever my mom makes and I'll get in some more energy stuff before going out to parkour (not red-bull or that kind 'o crap, but stuff like protein bars).

Current goals:
Change body composition at current weight to get my 6-pack for the summer
Master bar muscle-ups well enough to do 3 sets of 8 in the gym
Maybe put on a bit of extra muscle if I have the chance... 155 pounds with the 6-pack would be sick 

[PrincessPK]

June 06

Well my resolution of dropping exercise for a few days didn't last long. Went to my cottage and did some manual labor all day... I'm pretty sore all over right now! I guess mowing grass and chopping down trees CAN get your muscles a good workout. I feel like I've hammered my back hard with tons of pull-ups yet all I did was simple manual labor. No parkour for today, except for the fact that I dropped off my cottage's balcony a few times.

Caloric intake: Reasonable.. better than yesterday at least. Breakfast was 10 egg whites, 4-5 slices of cheese and a big bowl of oatmeal. Had a banana, a big salad and a protein bar during my labor day and grabbed a 12-inch at subway to eat while I drived back to town. I'm planning to get down some more stuff in the evening cause I'm STARVING right now. 'Aight.. time to go party!

EDIT: My famished stomach found salvation in the form of a big smoked meat sandwich at a local restaurant. Also just got in some cottage cheese... and now it's time to go to bed 

peace.

[Polecat]

Cutting wood is wonderful for building back muscules and well-known technique for boxers to increase power. I used to do about 30 side swings [with each arm] and finish with 50 overhead swings with a small sledgehammer and an old tire at my old boxing gym.

[PrincessPK]

Never knew that. But then I'm no boxer or martial artist either 

Pretty cool though. And makes sense too, cause what I feel in my lats now is very close to what I feel after a good back day.

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June 07

Another rest day... And my allergies are killing me today so I'm staying inside. PK tomorrow! Yeah!

Caloric intake: Reasonable again. Although insufficient for an intense day it's good enough if you consider the fact that I've been sitting at my PC reading articles all day. Breakfast was my staple egg whites 'n oatmeal, and lunch was two chicken breasts with fruits and yogurt. Dinner will be whatever mom will cook and I'll also get in a fourth meal in the evening.

peace.

[PrincessPK]

June 09

Last day of rest baby! Had a few beers to celebrate that last night... Ooh I feel bad. Shouldn't have done that.

Well anyways, more manual labor for tomorrow and I'll be starting to eat like a monster again. My stomach rested long enough.

Caloric intake for today and yesterday: Too low. And too much beer  Get a grip!

peace.

[PrincessPK]

June 10

Went to the cottage to do some more manual labor...
Caloric intake: don't remember 

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June 11

Went overkill on bodyweight exercises, taking my chin-ups/pull-ups and dips to extreme failure.
chin-ups 12-10-8-6
pull-ups 10-8-6
dips (on simth machine bar, to help with muscle ups) 10-8
dips (on paralel bars) 10-10-10
wide grip pull-ups 2x6
pull-overs @ 55lbs 3x10
one armed rows @ 55lbs 3x8
bicep preacher curls with dumbbel @ 32lbs 3x8

Caloric intake: eerm that was just yesterday - but I don'T remember either It wasn't too bad or too good I guess, or I'd remember it. So let's say: "Decent"

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June 12

PK PK PK PK PK PK PK PK PK PK
Went climbing some stuff first and then we practiced our vaults a lot. Nailed a few good turn vaults on walls. Been having a few problems with these, but I can do easy turn vaults on rails even when there's a large drop below. Damned walls... Anyways, also practiced landing massive kongs into a roll from a 7-8ft drop... fun times!

Caloric intake: Good. Clean foods all the way and about 3100kcal.

[PrincessPK]

June 13

Grass mowing for 2-3 hours, and some PK in the evenning. We initiated one of our friends to the discipline and watching the awkward way he vaulted stuff made me realize how far I've gone since I got involved into parkour. Man, he had trouble getting over 6ft walls... I thought beginners were better than that! Anyways, I'm continuing to improve my reverse vaults from drops... Still got that mental block about going one handed from a drop. And we invented a new vault too.. some sort of monkey (done in the corner of a railing, cause the grip there seems to give you twice as much pulling strenght) where your push REALLY hard with your arms and canonball real far. Let's call it a power monkey 

Training was leg day (half-assed the workout, my back is still bad so I can't squat or deadlift )
3x8 One legged squats against medicine ball (on wall).. harder than it sounds!
3x12 leg curls
3x8 leg extensions
3x12 sitting calf raises
5x6 squat cleans (no weights, just the bar to improve technique and make up some more muscle memory)

Caloric intake: EXTREME!! Regular 5 meal day, plus a truckload of icecream. Me and one of my friends ordered a 20$ plate of ice cream at a restaurant... That was the most ice cream I had ever eaten! And that also means no more cheating for the week cause I'm still supposed to be trying to get a 6-pack right now 

[PrincessPK]

Well you heard of me a lot lately..

I'M preparing a trip and will be away from home for the whole summer (2 months baby!)

Will be back to posting here in september.

Everybody have a good summer!

[PrincessPK]

Coming back to this is weird since I haven't updated it in so long... anyways, I'll keep it more as a way to periodically update improvements from now on.

My goals at the beginning of the summer:

Change body composition at current weight to get my 6-pack for the summer
Master bar muscle-ups well enough to do 3 sets of 8 in the gym

Been there, done that. Now we have 6 months to toughen up before the next PK season rolls by.

Stats at the beginning of september when I came back from summer camp were:
Bodyweight = 149 lbs
DL = 225 lbs
Squats = 155 lbs (sucks!! aawgh!)
BP = 145 lbs
Weighted chins = + 80 lbs
(all lifts posted as tested or estimated 1RM's)

Stats now:
Bodyweight = 150-151 lbs
DL = 325 lbs
Squats = 205 lbs
BP = 185 lbs
Weighted chins = + 90 lbs

Will update again in a few months from now when I have seen some more improvement. Overall I'd say that what I've been doing since I came back has worked out rather well. Starting a new program within a few weeks, incorporating oly lifts so I'll see how that goes.