Topic: Chris Stevenson's training log!

[Chris [.5gibbon] Stevenson!]

Hello my name is Chris Stevenson and I have been training parkour for 5 years and 10 days as of 12/21/09. I am 19 years old and I weight 158(edit: 160lbs 3-9-10) (edit: 165lbs 2-11-11) right now and I’m currently at 6.2ish% body fat I did tae kwon do for a couple years before learning about parkour through research of JKD. Other than parkour I am involved in methode naturalle, slacklining, gymnastics, and I love strength training and I am a full time student majoring in parametics.  I am making this thread as a way to remember my training and hopefully learn from it, but I don't want to spend too much more time on the computer so i will only be posting things I think are significant or just when I’m bored    btw feel free to post and tell me if I’m being an idiot or whatever. All comments are welcome.


I’ll go ahead and start things off with my current goals. p.s. some of my other goals have been put on hold and replaced due to over use injuries
Early 2010 goals
•   Fix posture
a.   increase ROM in shoulders
b.   equalize and further strengthen posterior, lateral, anterior deltoid and rotator cuff strengthc.   
•   Fix ITBS
a.   Equalize and further strengthen posterior chain, anterior chain, abduction, and adduction.
b.   improve hamstring and glute flexibility as well as hip ROM.

3-26-10 goals:
further improve hamstring, itb, glute, and calf flexibility for better posture and better form on squats
improve squat, deadlift, and power clean form
bench 200lbs
dip 100lbs x3
maybe an oac each arm
5 hspu
 
4-16-10 goals:
•   Be able to back squat below parallel while maintaining neutral lumbar curve
•   Be able to bend over to a 90 degree angle while maintaining neutral lumbar curve
•   Increase shoulder ROM for overhead squat
•   Fix ITBS
•   Bench 200
•   Dip 100
•   OAC

[Chris [.5gibbon] Stevenson!]

ok so today i ate a nice big breakfast then took a hot shower to get warmed up. then i worked on my glutes and hams as well as some posture exercises.

light pnf stretching of the hip flexors and glutes
3x10 glute bridge with 5 second iso hold at the top of each
2x10 hig thrusts "" "
1x10 each side lying abduction leg raise " " "
1x10 each side fire hydrant abduction raise " " "
2x10 each side sideplank adduction " " "
pnf stretching of adductiors, abductors, glutes, and hams.
big glass of whole milk with extra protien
the i did everything in the below series on posture except most of the last two because they are lame...  i did double the sets on most with a 5 second iso hold instead of 3 second because i think this was made for old people.  never the less it whooped me and im tired now  so peace ... actually if i feel up to it i may do something later this evening like balance training or something.
 http://www.monkeysee.com/play/5291-exercise-how-to-improve-posture

[Spencer B]

If you want to strengthen your posterior chain, your hammies and glutes, even your spinal erectors, you're best off with lifting. Bodyweight will hardly strengthen your hamstrings or glutes, unless you're doing pistols and glute-ham raises which are much more difficult than just squats or deadlifts where you can control the weight.

Best way to increase rotator cuff strength, providing there are no issues with working it as such, is overheadpressing, Handstand pushups, and planche work. It will also help balance the muscles in that area preventing shoulder problems later on.

Flexibility takes time. Like, a half hour of dedicated work a day time. (Maybe not that much, but a lot.)

[David Glass]

For posterior chain do Cleans and Deadlifts... I had enormous rotator cuff issues due to imbalances between my anterior and posterior shoulder... I bought all kinds of isolation equipment to address this and one day I just forgot about it. All the while I had been doing Cleans (full squat) and deadlifting.

Today I have no rotator cuff issues, great strength in my posterior chain and posterior delts and I play with the isolation equipment I had once purchased as if they were toys.

Hands down, Deadlifts and Cleans are the best way to go.

Don't worry about strengthening your cuff rotators, they will take care of themselves. Just make sure you stretch them. Here's a video of a protocol I did a while back. I didn't bother with most of the stuff, only the stretching, particularly the one against the wall where he pulls his wrist down

http://www.youtube.com/watch?v=A0ONHZmsFec

Good luck

[Grayson]

If you want to strengthen your posterior chain, your hammies and glutes, even your spinal erectors, you're best off with lifting. Bodyweight will hardly strengthen your hamstrings or glutes, unless you're doing pistols and glute-ham raises which are much more difficult than just squats or deadlifts where you can control the weight.

Best way to increase rotator cuff strength, providing there are no issues with working it as such, is overheadpressing, Handstand pushups, and planche work. It will also help balance the muscles in that area preventing shoulder problems later on.

Flexibility takes time. Like, a half hour of dedicated work a day time. (Maybe not that much, but a lot.)

I don't think he can lift considering his thread in the injuries section.

[Spencer B]

I don't think he can lift considering his thread in the injuries section.

I just finished reading that thread.

I apologize for being hasty about my advise there, it was not a fitted for the situation with your posterior chain.

However, the rotator cuff and flexibility stuff still stands.

[Chris [.5gibbon] Stevenson!]

ya im very aware of everything above. im in a rehab phase right now otherwise you can bet you but i would be doing all that stuff    i have ITBS in my left leg from imbalances and over training and my posture is rounded forward due to a stronger anterior as well and it is causing some problems in my left shoulder.  im not exactly sure what the problem is its just a grinding uncomfortable feeling i get when i over head press anything.  so everything im doing right now it to fix this stuff before i can get serious again.  i am still doing other stuff, but my focus is this for now.

p.s. i did end up working on balance yesterday.  i did my time on the rails with some friends for about 45 minutes then we set up a line at a playground and slacklined for about 20 minutes then we set up a highline and did i did it twice but fell on the last one and about pooped so i called it a day   all in all it was a great day.

[David Glass]

ya im very aware of everything above. im in a rehab phase right now otherwise you can bet you but i would be doing all that stuff    i have ITBS in my left leg from imbalances and over training and my posture is rounded forward due to a stronger anterior as well and it is causing some problems in my left shoulder.  im not exactly sure what the problem is its just a grinding uncomfortable feeling i get when i over head press anything.  so everything im doing right now it to fix this stuff before i can get serious again.  i am still doing other stuff, but my focus is this for now.

p.s. i did end up working on balance yesterday.  i did my time on the rails with some friends for about 45 minutes then we set up a line at a playground and slacklined for about 20 minutes then we set up a highline and did i did it twice but fell on the last one and about pooped so i called it a day   all in all it was a great day.

I had that same problem. I was diagnosed with 2 cuff rotator tears, but, I after doing tons of research, I realized what I really had was an impinged nerver.

Whatever your case, NO OVERHEAD MOVEMENTS... for a while, at least,this includes pull-ups. Don't sleep with your arms overhead either. If you wake up at night due to the pain, you are likely to have an impinged nerve as opposed to a tear

Regardless of your diagnosis, the physician will have you take ibuprofen... I was taking 3 200mg pills every 3 hours (I weigh 200 lbs)

[Chris [.5gibbon] Stevenson!]

ya i have no diagnosis for my shoulder other than i know it hurts when i press overhead. it slipped out of socket while weight training last year (very stupid mistake)  pulling feels great and iso doesn't even bother it, only pressing like shoulder press, heavy bench press, and hand stand presses. my shoulder has been this way for over a year, but withing the last month it has started to get much better. holding handstands has helped alot i believe and im able to do push ups again without any pain   this posture routine seems to be helping too.  btw sorry for the bad grammer and spelling i have a bunch to say and not enough time to think about it

today i went to gymnastics and jumped on the tramp and did a little tumbling. also i can a few sprints for the first time im a long time !!!! and i balance a 70 foot zip line cable that was about 9 feet off the ground lol. it was scarry but fun.  when i got home i ate then took a hot shower and did my stretching routine and i noticed a difference in my standing hamstring stretch!

[Chris [.5gibbon] Stevenson!]

today it snowed like i have never seen so i just sat inside all day... jk i did this http://www.youtube.com/watch?v=znMdIlQZsP8 then sat inside all day editing it   then i went on a super tactical rescue mission armed with shovel, large vehicle, and the darkness as my shield.  i saved 6 people from a certain and icy doom. all in all it was a good day.

[Chris [.5gibbon] Stevenson!]

today i went to the gym and did mostly a leg workout.  i went with a friend as a guest to his gym to show him some stuff he could do by himself.

warm-up: 10 min on bike, 5 on olipticle (sp?) stretch.
dead lift: 2x10  135 lbs
Barbell glute bridge: 2x10 225 lbs
Single-leg hip thrusts: 2x10 each leg  (hurt so good!)
hamstring curls: 2x10 85 lbs then 90 lbs
abduction machine: 2x10 70 lbs
adduction machine: 2x10 70 lbs then 85 lbs
calves machine: 2x10 90 lbs

went home and had a tall glass of whole milk with 1 scoop of 23 grams of protien.
then hot shower and stretch.

today was a good day.

[Grayson]

olipticle (sp?)

Elliptical...

[Chris [.5gibbon] Stevenson!]

hahaha i wasn't even close!   ill just warn anyone who may be reading this now. speelin ain't my streangth.

[Chris [.5gibbon] Stevenson!]

yesterday 12-30-09. i went to my friends house planning to take the day off because i was still sore from the gym, however he has a great gym at his house with a nice mirror so i ended up lifting

warm up: step master and some air squats, pushups etc.
stretched for about 15 minutes my hams and adductors were tight and a little sore so i decided to just use light weight and work on form.
worked on squat form in the mirror: 1x10 95lbs ass to grass, worked on keeping my lower back from curving under, knees tracking, ect. (getting much better)
worked on dead lift form: 2x10 95lbs  lookin good.
worked on clean form: 1x10 95lbs.
worked on good morning form 2x20 with just the bar.
did a few posterior deltoid exercises
assisted pnf stretched my chest, biceps, and anterior deltoids
then did a few more posterior deltoid exercises and finished off with some relaxed stretching and PULLED MY GROIN and had an itbs flair up!!!! bummer...
today i am sore

[Grayson]

I'm not a doctor or anything, but from personal experience you probably shouldn't be doing any kind of lifting that puts stress on your knees until your injuries heal, or it will probably become worse. This probably includes squats, cleans, etc.

But then again, I'm just speaking from personal experience in knee injuries, You should probably go see a PT and see if you can get a sheet of isometrics to do for rehab.

[Chris [.5gibbon] Stevenson!]

i am already doing isometrics for it and im on the the second stage.  my knee is muuch better already and it only hurts when there is excessive friction from repetitive movements.  pressure is not a problem at all.  you are probably right though. i am pushing a little to fast at times, but i only did that exercise because it was all there in front of me and i really wanted to try it. a mistake, however, my knee feels much better today and my groin is just a little tender.

[Chris [.5gibbon] Stevenson!]

12-31-09:
bouldering for about 45 minutes
1-1-10:
bouldering for about 30 minutes
today, 1-2-10:
went to gymnastics and did a small p-bar exercise and some handstand work, but i wasn't feeling it because i didn't get much sleep last night.

[Chris [.5gibbon] Stevenson!]

yesterday 1-3-10
i went to gymnastics around two for some conditioning
nice warm up on the floor for about 20 minutes
3x5 explosive pullups with 25+ BW
3x5 explosive dips with 35+ BW
3x3 front lever raises
3x45-60 seconds handstand holds on p bars then immediately to 30 shoulder shrugs between each hold (killer!)
2x10 DB rows
1x10 skin the cat
1x5 and 1x10 lat-ups (climbups with straight arms)
then swung highbar twice, but i was pooped!

back at my friends house around 8:
warm up
stretch
warm up squat- 1x5 95lbs.
3x5 squat with 135
3x5 dead lift 135
2x10 weighted glute bridge with 135
1x10 glute bridge with 5 second static hold at the top of each rep
2x10 one leg glute thrusts each leg
some really crappy goodmornings, but i was pooped again
stretched and ate a protein shake
sleep

[Chris [.5gibbon] Stevenson!]

1-5-10:
i took a hot shower warm up and stretched for about 45 minutes. it felt soooo good! my hams are deffinitely getting looser, but my groin is still a little tender from pulling it.
later i had to help move couches with my dad and it turned into a serious workout. i moved 6 couches to and from trailors, up and down stairs, through narrow doorways and winding halls.  my forarms were cramping like a mofo.  peace im out!

[Chris [.5gibbon] Stevenson!]

my stretching routine: http://www.youtube.com/watch?v=fUET9VySVkI

the workout we did on 1-3-10: http://www.youtube.com/watch?v=iO8yGVjkHic

if you see this and notice something wrong as far as form ect is concerned please, do tell.