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Author Topic: David M.'s Training (comments welcome)  (Read 18624 times)

Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #60 on: December 25, 2009, 04:48:23 PM »
12/24/09

Rest day



12/25/09

Some elbow lever holds and L-sit work. Need to do more.
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #61 on: December 26, 2009, 07:47:41 PM »
12/26/09

Mostly resting. One arm elbow lever work. Held a basic position with legs bent and back not arched for a couple seconds. Was going to run but ended up not.
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #62 on: December 27, 2009, 07:24:27 PM »
12/27/09

Elbow levers and one arm emphasized elbow levers. L-sit work. Pullups.

I'll be running tomorrow and possibly lifting.
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #63 on: December 28, 2009, 05:15:51 PM »
12/28/09

5 mile run
1.5 easy-ct
2 hard-tempo
1.5 easy-ct

Lifting tomorrow!! YAY!!!
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #64 on: December 29, 2009, 01:00:24 PM »
12/29/09

4 mile LSD
4 accelerations
4x5 pullups
4x10 Db step ups 30 lb DBs
4x12 DB Row 20 lb, 25  lb, 25 lb, 30 lb DBs
4x20 calf raises
4x20 crossover situps

Elbow levers, One arm emphasized elbow levers
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #65 on: January 03, 2010, 06:15:27 PM »
Well, it's been a while but I'm back online. Haven't done much unfortunately but I'll be lifting and running since school starts tomorrow.

12/30/09

Rest Day


12/31/09

4x10 sld 135 lbs (after the fourth set I had a slight pain in my back. Now I think I strained it. I'm perfectly alright now)
4x10 1-legged leg curl 50 lbs
4x10 DB incline 30 lb DBs
4x10 DB Flys 15 lb DBs
4x20 crossover crunches


01/01/10
Rest
Back was hurting quite a bit. Thinking I might have pulled it here.


01/02/10
Rest.
Back not really hurting much.


01/03/10

Unfortunately nothing. Gone all day today.
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #66 on: January 06, 2010, 03:54:28 AM »
01/04/10

5 miles 2 easy, 3 hard


01/05/10

3x6 hang clean 86 lbs
3x5 hang clean 95 lbs
Between each set of cleans, we would do pikes.
Pushups, situps
3x10 hypers no weight, 25 lbs, no weight
2x10 seated rows 55 lbs
1x10 DB lunges 35 lb DBs

5 mile LSD
4x12 curl 30, 30, 35, 35
4x25 crossover crunches
4x25 pushups
4x20 DB calf raises 50 lb DBs
4x5 push press 85, 85, 95, 95
Back and front lever tuck holds
One arm emphasized elbow lever

Its been a while since I've lifted. Somewhat sore now. Didn't feel too great on the first part of 1/5/10 but felt great on the second part.
« Last Edit: January 06, 2010, 04:02:48 AM by David M. »
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Offline Ben Moore

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Re: David M.'s Training (Feel free to comment)
« Reply #67 on: January 06, 2010, 11:49:51 AM »
hey I run XC and track too right on!! it looks like your a lot better at parkour then I am though.  whats your best 5k time? mines 17:45
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #68 on: January 06, 2010, 06:26:48 PM »
Quote from: Ben Moore on January 06, 2010, 11:49:51 AM
hey I run XC and track too right on!! it looks like your a lot better at parkour then I am though.  whats your best 5k time? mines 17:45

Well, I only seriously started running halfway through the summer so my 5k definately isn't great. It's around a 20 but next season I'll be a whole lot better. Right now I'm trying to get my mile to below 5:30.
You'll probably get a lot better at parkour really quickly if you're training actively. Just keep at it.



01/06/10

Fffff. Sore and tired today. Not good. It's been far too long.

Pushups, situps
3x10 1-legged leg curls 60 lbs
3x10 lat pulls 55 lbs
3x10 dips
1x10 tricep extentions 25 lb DB
1x10 curl 35 lbs
3x10 SLD 135 lbs
1x4 Power Complex 95 lbs
2x4 Power Complex 85 lbs

200s on the track. First four at mile pace which was me hitting about 40 seconds per. Next four at 800 pace so I was hitting 35-38 seconds.

The power complex was really sucking. Squats tomorrow!!! Won't be too great being sore though. I might stay around 155 and focus on getting deep.
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #69 on: January 08, 2010, 11:13:08 AM »
01/07/10

Well, no school so no squats or benching.
Elbow lever holds
Front and back lever tucks
« Last Edit: January 13, 2010, 03:49:59 AM by David M. »
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #70 on: January 09, 2010, 09:03:16 AM »
01/08/10

Still no school.
Same as yesterday.
Elbow levers
Front/Back lever tucks

Back lever tuck getting to about 20 seconds. I'll try extending soon.
« Last Edit: January 13, 2010, 03:50:29 AM by David M. »
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #71 on: January 10, 2010, 05:33:30 PM »
01/09/10

Front/back lever tucks
Elbow levers
One arm elbow lever emphasized
Tried some weighted pullups and chinups with 16 lbs and they were pretty easy. Got pretty easy sets of 4.


01/10/10

Front/back lever tucks
Elbow levers
OAEL emphasized
Weighted pulls and chins with 16 lbs
« Last Edit: January 13, 2010, 03:50:54 AM by David M. »
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #72 on: January 12, 2010, 03:45:34 AM »
01/11/10

Form day.
Practicing squat, front squat, and hang-clean form. Just the bar.
Also did some stuff with medicine balls.

6 miles. 3 easy, 3 hard
« Last Edit: January 13, 2010, 03:51:40 AM by David M. »
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #73 on: January 13, 2010, 03:49:23 AM »
01/12/10

3x8 Hang-clean 85 lbs
Med ball crunches between those sets
3x4 Hang-clean 95 lbs
Stab squats between these sets
4x10 hypers BW, 25, 25, 25
3x10 shoulder shrugs 30 lb DBs
2x10 curls 30 lb DBs
3x10 DB lunges 30 lb DBs
2x10 seated rows 90 lbs

6 miles easy
4x20 hypers 25 lbs
4x25 crossover crunches
4x25 bench dips
4x6 pullups
4x20 med ball twists
1x10 wrist curls 20 lbs
1x10 reverse wrist curls 15 lbs
Some one arm emphasized elbow levers with a big emphasis. I barely had to use my other arm!
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #74 on: January 15, 2010, 07:09:19 PM »
01/13/10

pushups, diamond pushups, crunches
3s10 1-legged leg curls 60 lbs
3x10 lat pulls 90 lbs
3x10 dips
3x10 tricep extensions 25 lbs, 20 lbs, 20 lbs
3x6 push press 95 lbs
3x4 power complex 95 lbs

Ladders. 200, 400, 600, 800, 600 at a 40 second/200 pace. Around two mile pace.



01/14/10

2x8 front squat 95 lbs
1x8 squat 135 lbs
3x6 squat 155 lbs
3x8 bench 75 lbs
3x6 bench 95 lbs

21 minutes out and back running
4x25 pushups
4x12 leg curls 60 lbs
4x20 leg raises
2x6 pullups
2x10 lat pulls 100 lbs
1x10 wrist curls 20 lbs
1x10 reverse wrist curls 20 lbs
2x10 reverse and wrist curls bar
one arm slight assist elbow levers
held my first one arm elbow lever for a couple of second. Also held my second :)
front and back lever tuck hold
1.5 pullups with 25 lbs just to see whether I could. Probably could have done 30. Moving on up


01/15/10

Form day practicing power complex and high knees, butt kicks, and sprint starts.

5 or 6 miles. Running 40 minutes. 8 Hill sprints with recovery
« Last Edit: January 20, 2010, 03:53:52 AM by David M. »
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #75 on: January 17, 2010, 09:21:42 AM »
01/16/10

One arm elbow lever holds tucked
front and back lever tucks
16 lb weighted pullups
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #76 on: January 18, 2010, 08:14:12 AM »
01/17/10

Really the same as yesterday mostly.
One arm elbow levers tucked
front and back lever tucks
lots of pullups throughout the day

Did some reading on lifting.
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #77 on: January 18, 2010, 04:49:53 PM »
01/18/10

Weighted pulls 16 lbs
front and back lever tucks
one arm elbow lever tucked
elbow levers
practicing form on lifts with 8 lb DBs

Lifting tomorrow. YAY!
« Last Edit: January 20, 2010, 03:52:43 AM by David M. »
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #78 on: January 20, 2010, 03:51:58 AM »
01/19/10

3x6 hang-clean 95 lbs
3x10 med ball twists between sets of the above 16 lb med ball
3x3 hang-clean 115 lbs
3x10 med ball raises between sets of the above 16 lb med ball
2x10 hypers 25 lbs, 35 lbs
2x10 curls 25 lbs
2x10 dips
« Last Edit: January 20, 2010, 03:55:07 AM by David M. »
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Offline David M.

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Re: David M.'s Training (Feel free to comment)
« Reply #79 on: January 20, 2010, 06:04:14 PM »
01/20/10

pushups, diamond pushups, situps, toe touches
2x10 leg curl 65 lbs, 60 lbs
2x10 dips
2x10 lat pulls 90 lbs
2x10 curls 30 lbs
2x10 tricep extension 20 lbs
3x8 SLD 135 lbs
3x4 push press 95 lbs

1.5 miles
400 intervals at 2 mile pace with 300m jog recovery
8 intervals
1.5 miles
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