Topic: Workout Routine Help

[Brett Robert]

You're right I didn't put it as a goal.

I'm generally goal averse.  Stupid hang-ups.  But yeah.

More HSPU's freestanding,  & longer HS are both goals.

I did state that it's part of the current routine.

However, I'll drop it for this cycle and keep working HS's everyday.

I've taken a few days off strength stuff as I over-arched on a cliff-dive last weekend and slightly tweaked my back.  Next Monday I'll start the A & B routines you outlined above, and do 'em 3 X a week.  Next cycle (late August), my work, school and dance schedule will change, so we'll adjust then. 

Also, as far as over-packing my schedule, I do have 4 weeks off work (UNPAID! ) coming up, right around the time my summer dance class ends, so... I'll run and swim more then!  Haha!

Thanks again.

[Brett Robert]

Update:

Random abdominal injury.  Pain and palpable, tender, bulging w/o discoloration in LLQ.  (No fever, vomiting or other symptoms, see the doctor in a few days.)  Aarrgh! 

After 2 hours of PK yesterday I felt great!  Went to a coffee shop, sat and chatted for awhile, stood up and went "Oh." 

Lame beyond words.  Super excited to start new plan, but I can't even BW squat right now, or reach, or do lots of other stuff.  Fingers crossed.

[Chris Salvato]

Keep us in the loop.

PS - when I am in san fran should i look u up?  Going to be there a lot over the next few months.

[Brett Robert]

Keep us in the loop.

PS - when I am in san fran should i look u up?  Going to be there a lot over the next few months.

I'm starting to feel like it's a deep bruise, kinda like I used to get way back in the football days.  Maybe that's just wishful thinking, but it doesn't feel very serious.

Definitely call me if you're in the Bay Area: 707 623 2812.  I'm about an hour or so north of SF in Santa Rosa, which has a lot of amazing natural training spots as well as a few cool schools and such.  But I train with people in the Bay all the time and I can point you to where to go and who to call and such.

[Steven Low]

Hopefully not a hernia

[Brett Robert]

It's a weird injury.  I think it's similar to things I used to get on my arms in football waaaaay back in the day.  I'd get like a "bruised vein" kind of thing where a vein would swell to about the size of a grape and harden after an impact.  I think that's what this is.  It wasn't limiting my range of motion, was only getting worse when pressure was place on it, I think it's all good.

Especially after last night's workout.

Anyway, to keep y'all updated, I decided to mirror my log from SFPK on here: http://www.americanparkour.com/smf/index.php?topic=18876.0

[Brett Robert]

Sorry to double post, but I have a new question.  When I originally posted this thread I was still a month away from school's end and my summer vacation from work, but now they're here.  As this means no dancing and a shift from a job on my feet all day with random responses to violence (special ed teacher) to my summer job doing interior painting and remodeling and no more dancing, I feel like I can throw overhead press into my workout routine.  This should help me achieve my new goal of a set of 3 freestanding HSPU's by 10/1 (right?). 

Here's what I've been doing:
Workout A
Squats
Deadlift
Weighted/Explosive Pullups

Workout B
Squats
Bench
Power Cleans
Weighted/Explosive Dips (will help with the MU goal substantially)

I'd like to add OHP, even if it's only for a few weeks.  School, work and dance all start up again 8/17, so after that my training will slip down the priority scale a bit.

So I have a few questions:
1) Should I add OHP, or wait until the next cycle to do so?

2) If yes to 1), should I add OHP to workout A or B, and where in that routine should it go?

3) When school & work hit, I'll be slammed again.  Then in October rehearsals for The Nutcracker begin, so I'll be dancing like 10 hours a week then.  It's likely I'll only be able to fit in 2 days at the gym.  Would you recommend modifying a SS routine to 2 days a week rather than 3, or should we try to custom program something?

If I'm asking questions covered by SS, I apologize, it won't be here for about a week.  If the answer is, "wait for SS, read SS, then see if you still have these questions," I'll understand.

[Chris Salvato]

Put OH Press in Workout A.

If you are doing a lot of dance and still want to strength train then we would need to know more details about your schedule.

[Brett Robert]

Put OH Press in Workout A.

I'm assuming between squats & deadlifts.

If you are doing a lot of dance and still want to strength train then we would need to know more details about your schedule.

Monday: 8 hrs work, 2 hrs dance
Tuesday: School 9AM-6, including 2.5 hrs ballet
Wednesday: 8 hrs of work, 3 hrs of school
Thursday School 9AM-10PM, including 1.5 hrs ballet
Friday: 8 hrs of work.
Saturday: no work, ballet rehearsals beginning in October.  Probably 1-4 hours.
Sunday: no work, no school.  Parkour.

Theoretically I could hit the gym Fridays and Sundays.  Or Mondays or Tuesdays after class.  I feel like I'll be able to get into the gym at least once a week every week and twice a week most weeks.  Three times a week is unrealistic..

[Steven Low]

Twice a week would be good. Depending on how much energy dance saps out of you it may be too little, just right, or too much. We'll see.

[Brett Robert]

Sweet, that's what I'm hoping for.  Should be a good balance, will help me stay sane.

[Brett Robert]

I may have to cut back to one day a week in the gym, as I have 13 hour days M-Th with work, school & dance.

If that is the case obviously I will not get optimum benefit from the weight training, but some is better than none, right?

If I do so my routine would look something like this on Saturdays:

Squat
Overhead Press
Deadlift
Bench Press
Power Clean

I'd think it best to drop weighted pulls/dips to keep the volume manageable.  If necessary, I'd prefer to drop bench if this is still too much volume for one day's workout.

(All suggestions to improve the exercise order appreciated.)

If I drop to Saturdays only @ the gym, I'll up the ante on my bodyweight conditioning throughout the week: planche progression (holds), PPPU, front lever progression (holds & pull-ups), maybe OAC progression (haven't worked this, but I can get to 90 degrees now!), maybe some plyos focused on distance (suggestions?)  Programming advice on these is appreciated.  i.e. I could do planche progression, & plyos during class breaks on Tues/thurs, pull-up stuff at home at night, etc.  Would GTG be a good option for me, or should I program different routines to do at school and home and do them at set times?

My current work/dance routine is 24 hr/wk of sometimes intensely physical work, 2 hours of modern dance (mon), 5-7 hrs ballet (tues, thurs, sat), and if I auditioned well last night, I might have more modern every week, too.

As always, I truly appreciate all the input.  Y'all inspire me to learn more and train harder!

[Chris Salvato]

I may have to cut back to one day a week in the gym, as I have 13 hour days M-Th with work, school & dance.

If that is the case obviously I will not get optimum benefit from the weight training, but some is better than none, right?

If I do so my routine would look something like this on Saturdays:

Squat
Overhead Press
Deadlift
Bench Press
Power Clean

I'd think it best to drop weighted pulls/dips to keep the volume manageable.  If necessary, I'd prefer to drop bench if this is still too much volume for one day's workout.

(All suggestions to improve the exercise order appreciated.)

If I drop to Saturdays only @ the gym, I'll up the ante on my bodyweight conditioning throughout the week: planche progression (holds), PPPU, front lever progression (holds & pull-ups), maybe OAC progression (haven't worked this, but I can get to 90 degrees now!), maybe some plyos focused on distance (suggestions?)  Programming advice on these is appreciated.  i.e. I could do planche progression, & plyos during class breaks on Tues/thurs, pull-up stuff at home at night, etc.  Would GTG be a good option for me, or should I program different routines to do at school and home and do them at set times?

My current work/dance routine is 24 hr/wk of sometimes intensely physical work, 2 hours of modern dance (mon), 5-7 hrs ballet (tues, thurs, sat), and if I auditioned well last night, I might have more modern every week, too.

As always, I truly appreciate all the input.  Y'all inspire me to learn more and train harder!

Hrm, I will have to get to this later man, sorry.  You can always call me, too, if thats easier.  Have my phone number?