Topic: michaelb87's training journal

[michael b87]

I've decided to make a training journal to help keep me motivated. please feel free to criticize/give advice.

height 5'11
weight 160 lbs

strength goals
-bench 200
-squat 300
-deadlift 400
-5 freestanding handstand pushups
-pull up with 2x bodyweight
-10 muscle ups

skill goals
kong a picnic table longways
-backflip
-frontflip
-sideflip
-wall spin
-60 second freestanding handstand
-rail precisions
train for at least 8 hours a week

-gain 10 lbs

[michael b87]

i went outside and messed around for about two and a half hours today. i learned the lazy turn vault, worked on my palmspins and sit and spins on a bike rack, trained kongs and kashes over trash cans, the hood of my car, and an electrical box chest high and trained flow. then i worked on handstands and did some tuck planche presses to handstand and did l sits, knees to elbows and hanging leg raises. my hands are still recovering from the rips i got doing laches a few days ago so ive had to use gloves.

[michael b87]

today i did 3 sets of 5 overhead squats at 80 lbs, bench pressed a set of 5 at 130 a set of 3 at 135 and a set of 1 at 140, deadlifted 3 sets of 10 at 150(need to buy more weight), 3 sets of 10 handstand push ups against a wall, weighted dips 1 set of 5 with 35 lbs 1 set of 3 with 40 lbs 1 set of 1 with 50 lbs. after that i went outside and did cat balance, rail squats squats and worked on balance on my fence and worked qm for around 30 mins.

[michael b87]

i worked on basic vaults for 30 minutes before i started overheating. would have liked to do more but its so damn hot. later i worked on handstands and worked my abs with knees to elbows hanging leg raises and L pull ups.

[michael b87]

did a set of 5 reps of front squats at 115 lbs a set of 3 at 130 and a set of 1 at 150, a set of 5 weighted pull ups with 55 extra lbs a set of 3 with 57.5 lbs and a set of 1 with 60 lbs, a set of 5 reps of bent over barbell rows with 130 lbs a set of 3 with 150  lbs and a set of 1 with 150(ran out of weight). after that i drilled vaults ,precisions and rolls for an hour and practiced handstands.

[michael b87]

trained flow today for about 30 mins and did 5 muscle ups in a row while i was messing around. ill see what my max is soon.

[michael b87]

went to a karate class from 10:00 to 11:30, then i went to kids castle and messed around there from 3:00 to 4:00. not my best idea, im lucky i didnt get heatstroke. after that i lifted weights. bench: 1 set of 5 reps at 140 1 set of 3 at 140 and 1 set of 1 at 150. deadlift: 3 sets of 10 at 150. handstand push ups against a wall: 3 sets of 10. weighted dips: 1 set of 5 reps at 35 lbs 1 set of 3 reps at 40 1 set of 1 at 45.

[michael b87]

sunday was a rest day. today i went out for an hour and worked flow and different situations like hands bound, legs bound, no arm, no legs(got some strange looks from that one). pretty good day

[michael b87]

i did 3 sets of 5 front squats at 130 lbs, 3 sets of 5 weighted pull ups with 50 lbs( worked on slow and controlled form) and 3 sets of 5 bent over rows at 130 lbs. didnt get to do any parkour today.

[michael b87]

today i did two hours of parkour and workoed on a little bit of everything.

[michael b87]

benched 3 sets of 5 at 135 lbs, 3 sets of 10 deadlifts at 150 lbs, 3 sets of 5 dips with 40 lbs and did tuck planches to handstands.

[michael b87]

yesterday i went to eureka park and did 6 hours of parkour followed by 2 hours on zombie tag in 100 degree weather. i didn't post this yesterday because when i got home i immediately passed out. i was going to lift weights too but there was no way after all of that.

[michael b87]

i did 2 hours of rolling in jiu jitsu today, great workout. i practiced wall spins too, i think ive almost got them.

[michael b87]

did 1 and a half sets of front squats at 135 before i had to stop due to wrist pain, so i did precisions and explosive leg exorcises to finish my legs. then i did 3 sets of 5 pull ups with 50 lbs and 3 sets of 5 bent over barbell rows with 130 lbs.