Topic: 7th_Samurai's log

[7th__Samurai]

So after much procrastination (of which I’m an expert) I’ve finally decided to start a training log.

Just for some background on me. My name is mike, I’m 16 and at the moment I’m about 5’10, 170-175 lbs.

I absolutely love parkour and would love to devote more time to it but I’m forced to simply dabble in the fine art as I play football for my school and it usually leaves me with either no time or energy to gain any benefit from parkour training at the moment.

My training at the moment is geared towards football. My current workout schedule is a mix of lifting and conditioning Monday –Friday and Saturday and Sunday are usually rest days.

On the team I play the position of lineman and although I’m not small compared to the average person I’m dwarfed by all the other linemen in either height, width or a mixture of both. Basically I have amazing talent for my size but everyone outweighs me by at the very least 50 lbs., which makes the sport challenging for me.

This leads me to my goals. Nonspecifically I want to gain strength to the point where I can truly compete with the fat-clad behemoths I’m pitted against without attaining their size.

My school is about 4 years old going on five and it has built an impressive football program and the football team has won 3 district championships out of the 4 years its been here. The team’s focus is now to win a state championship and thus the coaches are pushing us rather hard. It’s summer and we’re at the school 5 times a week from 8-1 training and preparing for what will hopefully be a great season.

[7th__Samurai]

It’s Wednesday but I’m going to go back to Monday.

Monday-July 16,2007

With this being the last three weeks before the season starts the coaches have ramped up our training. Also they have changed our workout around a bit so that the majority of our exercises have a 4-3-2-rep scheme. I was sick the last 4 days, which meant I didn’t train Thursday or Friday of last week.

8:00 am- Stretched then began our workout.

Overhead squat- 3sets 5 reps
1st – 95#’s muscles felt really tight.
2nd – 115#’s leg muscles Amazingly loosened up and my legs felt amazing
3rd – 125#’s

Hang cleans 3sets 4-3-2-rep scheme-thus went kind of light as I wasn’t used to it.
1st – 115#’s
2nd – 135#’s
3rd – 145#’s
Found out that what I had thought were hang cleans were actually hang power cleans and so this was my first time doing them as I had been doing hang power cleans before.

Power press 3 sets 4-3-2 (basically a behind the head push press with a deeper squat)
1st – observing that the 4-3-2 allowed you to do more weight than 3 x 5, my group raised it more than what we usually do. Attempted 175 for the first set and it felt as though my glutes, hams and quads didn’t fire so basically I ended up leaning forward and using all calves and just failed miserably. Disheartened I decided to just drop the exercise.

Deadlift 3sets 4-3-2 (we use Hex bar instead of barbell)
1st – 275 #’s
2nd – 295#’s
3rd – 315#’s

We’re not allowed to sit and talk so after I finished I did some dips and pull-ups to keep myself entertained. Just sets of five. On the pull-ups I varied the grips distances.

Then it was outside for agility drills.
Basically they lay out bags in a line and you run through them in different ways. Line was about 20-25 yards.

High knees 2 run-throughs of each variation
1 step in each gap
2 steps
3steps
4 steps
Shuffle shuffle through bags sideways
Did it 4 times

Plant and run run in zigzags each time you turn plant foot
4 times

Squat hops through gaps in bags
4 times, 13-14 hops each time

Then the beautiful south Florida weather came and so we had to head inside before lightning fried us.

Offensive coach had taken skills guys (receivers, running backs etc.) to the hills so we had to wait until they came back. Waited a good 45 minutes during which we went to the weight room and I did a run-through of the workout with 95#’s to teach a kid the exercises. Some more pull-ups too.

Coach got back and so we headed outside.
20-yard sprints x13
40-yard sprints x 12 (done race style so I really pushed myself)
100-yard sprints x 7 (done all out because we originally had to do 15 but one was taken off for every one we pushed ourselves on.)

Got news that linemen had to do the hills and then went home.

_________________________________________________________


Tuesday July 17, 2007
 
Got to practice a minute late so I was made to run the bleachers for 10 minutes non-stop.

Got to the weight room and finally started.

Bench 190 max set, 3sets 4-3-2 (we have chart that based on what your supposed max is gives you the weights you should use for your sets.)
1st – 160#’s
2nd – 170#’s
3rd –180#’s only got it halfway the last rep (think its because I didn’t wait long enough between the sets because there was someone waiting for the bench hurrying me up)

Legs were dead from the previous day and the bleachers and the hills were waiting for me so I blew off the rest of the workout and had a banana while I waited for everyone to finish.

Everyone finished and we grabbed our stuff and drove to the hill.

Hills- a steep hill at about a 50-60 degree angle that’s about 80 yards long. Done at mid-day in scorching heat
Split into three groups so that we would have some rest time.
Have to run up full sprint and then walk down backwards on tiptoes

First two ascents didn’t feel too bad
Third destroyed my legs
After this we were given water then told we had three more and the first two would determine whether we actually did the last.
Did two more and we were supposed to do the last but coach cut it short because two kids were nearly passed out from what seemed to be mild heat exhaustion.

Drove back to school, went over plays, went home.

_________________________________________________________


Wednesday July 18, 2007
Last night I couldn’t feel my legs. This morning was no different. Glutes, quads, hams, calves sore. Extremely sore. Traps still sore from Mondays cleans. But the good news is today was Wednesday and its always a rest day. Still had to go to school though. Just went over plays and stuff but nothing physically taxing.

Usually I use this as an active recovery day so I had a good stretch and will most likely go to the pool later and swim a bit.

Not looking forward to tomorrow.


Goals: Organize this more and make actual goals etc.

Notes: someone at the school constructed a pull-up station. They’re lying in the classroom behind the weight room and I’ve been observing them for a while and want to build one for my house. Its simple, semi portable, acceptably sturdy and self-standing. So I’m going to steal the design and make my own. I used them Monday and they just wobble a wee bit so I’ll have to try and fix that when I construct mine.

[Muse_of_Fire]

Good luck to your team, Samurai!

You know, Steve Low might be a good person to get tips from to help you clarify your goals. He has an awesome article "How to construct a workout routine" that is posted here. I will try to get the link for you.

When you finalize your pullup station design, would you mind posting it on the forum? I would love to build one.

Keep up the great work!

[Muse_of_Fire]

Aha... here is the link to Steve's Most Excellent Article.

Enjoy, and good luck!

[7th__Samurai]

Thursday July 19, 2007

8:00am stretched and began

Overhead Squat 3 x5
1st – 95#’s

Finished first set and then had to go run bleachers again for reasons unknown, I think its because a lot of the line missed yesterday so they punished us all.

2nd – 115#’s
3rd – 125 #’s

Hang clean 3 x 4-3-2
Still playing around with the weights on the 4-3-2, I’m sure I can still go heavier
1st –135#’s
2nd – 145#’s
3rd – 160#’s

Power press 3 x 4-3-2
Need to go heavier
1st – 135#’s
2nd – 155#’s
3rd – 165#’s

Deadlift 3 x 4-3-2
Can still go heavier
1st – 275 #’s
2nd – 295#’s
3rd – 320#’s

Got 15 minutes to rest, then went over plays on the board then outside.

Stretched
Tire drills
Duck walk x 4, 10-15 yards
Chute Fire-outs
Two man sled drive x 4, 20-30+yards
Abbreviated bag drills

Ran run-through of plays in energy sapping heat.

Went home

_________________________________________________________
Goals:

Pakour goals: Devote more time to parkour training– Start with 30 min a day

Nutritional goals: Start zone diet by 23rd – just need some help
                             Lose weight– Start with 10 lbs by August 6th , Currently around 170
                             
Exercise goals: Get bench max to at least 200, currently around 190
                         Raise number of consecutive pull-ups to 20, currently 10-12 
                         Begin doing dips seriously again, raise to 30 consecutive, currently 15
                       Muscle-up
                       Work on getting handstand to 10 seconds, currently 1-3

Notes/ comments: I plan to construct the pull-up station within the next 2-3 weeks, need some more green (not sure how much it might cost) and a weekend. Will definitely put the instructions on how to make it up on here.

This is basically what it looks like; I plan to change it around a bit though.

Front view
http://i93.photobucket.com/albums/l56/sevluccard/Pull-upfrontview.jpg

Side view
http://i93.photobucket.com/albums/l56/sevluccard/Pullupbarsideview.jpg

[whiteninja]

If you have a tree in your backyard with some high branches, just make rings.

- PVC pipe, sand (don't need much; can be reused after this) from Home Depot
- climber's webbing ($.34/foot), triglide buckles ($1 per 4), Metolius climber's tape ($4 per roll) from REI
- paint can (or similar can; can be empty, full, whatever)


- Cut a piece of PVC pipe about 25 inches in length (measure the can for a better size).
- Cap it off on one end with duct tape, fill it with sand, then cap the other end.
- Bake in the oven at 350 degrees for 8-9 minutes.
- Take it out wearing gloves, then bend it around a paint can (the sand inside stops it from kinking/collapsing).
- If it came to nearly a full ring, make another that size.  If you came up short/long, make two more at the proper length. You have enough PVC pipe for three or four.
- Wrap with Metolius tape, and hang it in a tree with the webbing straps.

[7th__Samurai]

Friday July 20, 2007

8:00 am

Stretched and began

Pushups-1 x 30 (punishment)

Squat- 3 x 4-3-2
Weren’t allowed to go to weight room with squat racks so we had to have our group lift the weights off the floor and also spot us so I couldn’t get as low as usual except for 1st set.
1st – 225#’s
2nd – 275#’s
3rd – 295#’s

Bench 3 x 4-3-2
1 x 1 – 185#’s
1st – 150#’s
2nd – 160#’s
3rd – 170#’s

Decline machine 3 x 4-3-2
Had to do on machine, which is very easy
1st – 275#’s *
2nd – 295#’s *
3rd – 315#’s *
*Assuming arms for weights weigh 45#’s combined

Incline machine 3 x 4-3-2
Same as decline, had to do on machine
1st – 135#’s *
2nd – 175#’s *
3rd – 195#’s *
*See above

Military press
1st – 95#’s
2nd – 115#’s
3rd – 135#’s

Tricep extensions 3 x 5
1st – 30#’s
2nd – 40#’s
3rd – 45#’s

Curls 3 x 5
1st – 50#’s
2nd – 60#’s
3rd –70#’s

Pull-ups 3 x 8

15 minutes of rest then outside

Gator runs
 4 rounds, totaled to about: 1 mile + 16 ascents and descents of home side stairs @ 40 yards + 6 ascents and descents of the away side stairs @ 20 yards

Our track surrounds the field which has the bleachers so we went up and down through the home side bleachers jogged to the away side bleachers up and down through them then jogged back to the home side which equals 1 round.

Sprint walks
.50 mile of track Sprint curves, walk straight-aways

60-yard build-ups
Start at jog; gain speed every 20 yards until at full sprint

Get offs 10 @ 15 yards
Fire out from football stance

Frankensteins 8 @ 20 yards
Put hand out parallel and kick opposite foot to hand, switch, and continue until you’ve gone 20 yards.

Home.


Goals:


Pakour goals: Devote more time to parkour training– Start with 30 min a day

Nutritional goals: Start zone diet by 23rd – just need some help
                             Lose weight– Start with 10 lbs by August 6th , Currently around 170
                             
Exercise goals: Get bench max to at least 200, currently around 190
                         Raise number of consecutive pull-ups to 20, currently ?10-12? 
                         Begin doing dips seriously again, raise to 30 consecutive, currently ?15?
                         Muscle-up
                         Work on getting handstand to 10 seconds, currently 1-3

Notes/ comments:
 Wasn’t sure of my max on bench I think its at 190, hit 185 today so its at the least that.
Still have to do my daily 30 min of parkour, will probably work on Kong’s and see what my max pull up number is.
White ninja’s post reminded me that I also wanted to make a lot of other things so I’ll take the weekend I’m making the pull-up bar to also make paralletes, Rings, precision and jump height trainers.
The parcube intimidates me, maybe another weekend.

[chipset]

Oh crap man, did you realize you're very skinny on that picture of pull-up construction?  You should eat more!

[7th__Samurai]

Saturday and Sunday were rest days

Monday July 23, 2007

Overhead Squat 3 x5
1st – 105#’s
2nd – 115#’s
3rd –125#’s

Hang clean 3 x 4-3-2
 1st –145#’s
2nd – 155#’s
3rd – 165#’s

Power press 3 x 4-3-2
1st – 145#’s
2nd – 165#’s
skipped last set due to poor spotting issues

Deadlift 3 x 4-3-2
1st –285#’s
2nd – 305#’s
3rd – 320#’s

Pull-ups 4 x 5

Dips 2 x 7

Hills x 5 ascents



Goals:


Pakour goals: Devote more time to parkour training– Start with 30 min a day

Nutritional goals: Start zone diet by 23rd
                             Lose weight– Start with 10 lbs by August 6th , Currently around 170
                             
Exercise goals: Get bench max to at least 200, currently around 190
                         Raise number of consecutive pull-ups to 20, currently 10-12 
                         Begin doing dips seriously again, raise to 30 consecutive, currently 15
                         Muscle-up
                         Work on getting handstand to 10 seconds, currently 1-3

Notes/ comments:
I said I would start my diet today and so I did, however it was only as best I could because  I still have some questions.

[Muse_of_Fire]

What questions, 7thS? Did you post them in the Diet forum? Tons of people here willing to help you out, just ask!


*scurries off to Diet forum to check*

Good luck with everything! Sounds like you're off to a good start!

[7th__Samurai]

Computer has been down so I’ve been unable to post

Tuesday July 24, 2007

Squat 3 x 4-3-2
Warm up 225 x 4
1st – 255#’s
2nd – 265#’s
3rd –275#’s– got one rep then failed on the last one, think warming up killed me

Bench 3 x 4-3-2
1st – 155#’s
2nd – 165#’s
3rd – 175#’s
1 x 1 –195#’s, Attempted 195 and got it, going to try 200 this week

Tricep extensions 3 x 5
1st – 30#’s
2nd – 40#’s
3rd – 45#’s

Curls 3 x 5
1st – 50#’s
2nd – 60#’s
3rd –70#’s

Towel pull-ups 3 x 5



Out side

Weighted sled drag 4 x 2, 40-50 yards
1st – 70#’s
2nd – 70#’s
3rd – 70#s
4th – 45 #’s

One-man sled drive, 4 x 40 yards

Decided to do incline + decline at home

Incline 3 x 4-3-2
1st – 105#’s
2nd – 145#’s
3rd – 155#’s 

Decline 3 x 4-3-2
1st – 140#’s
2nd – 155#’s
3rd – 185#’s 


Goals:


Pakour goals: Devote more time to parkour training– Start with 30 min a day

Nutritional goals:
                             Lose weight– Start with 10 lbs by August 6th , Currently around 170
                             
Exercise goals: Get bench max to at least 200, currently  195
                         Raise number of consecutive pull-ups to 20, currently 10-12 
                         Begin doing dips seriously again, raise to 30 consecutive, currently 15
                         Muscle-up
                         Work on getting handstand to 10 seconds, currently 1-3

Notes/ comments:
My computer has been down so I haven’t really been able to post my questions but I’ll do it now that I have time.
I’m so close to 200#’s on bench, its driving me crazy.
_____________________________________________________________________________________

Wednesday July 25,2007

Rest day, coaches gave us the day off

[7th__Samurai]

Thursday July 26, 2007

Wow, today was absolutely horrible, had absolutely no will to work out and so the weight I used was pathetic, not really even worth writing.

Crappy workout

Went outside and got in trouble so the whole team had to run, we did Indian runs, bleachers, then back to Indian runs and they sent us home. 

 Both exercises were very tiring, and right before the final bout of Indian runs I started to get chills, in the blistering heat, while running, very odd. Does anyone know anything about it?

Tomorrow I attempt 200 on bench; I should be able to get it.
_____________________________________________________________________________________
Goals:


Pakour goals: Devote more time to parkour training– Start with 30 min a day

Nutritional goals:
                             Lose weight– Start with 10 lbs by August 6th , Currently around 170
                             
Exercise goals: Get bench max to at least 200, currently  195
                         Raise number of consecutive pull-ups to 20, currently 10-12 
                         Begin doing dips seriously again, raise to 30 consecutive, currently 15
                         Muscle-up
                         Work on getting handstand to 10 seconds, currently 1-3

Notes/ comments:
Although today was horrid, there is some good news, my dip and pull-up numbers are slowly rising, more so on dips than pull-ups but once I make the bar that should change.
Speaking of the pull-up station thing, I went to home depot yesterday and scoped out the prices and I’m glad to say it should cost in the area of 30-40 bucks for the material. Originally I thought it would cost more. The only downside is that it may be tedious work for those with out power tools.

[7th__Samurai]

Friday July 27, 2007


Strength:

Squat 3 x 4-3-2
1st – 225#’s
2nd – 255#’s
3rd – 275#’s, failed second rep

Bench 3 x 4-3-2 (200 set)
1st – 160#’s
2nd – 170#’s
3rd – 180#’s
1x 1- 200lbs- FAILED

Tricep extensions 3 x 5
1st – 30#’s
2nd – 40#’s
3rd – 45#’s

Barbell curl 3 x 10-5-5
1st – 45#’s
2nd –55 #’s
3rd – 65#’s


Conditioning: approx 20-25 seconds rest in between

100-yard sprint x 10
90-yard sprint x 9
80-yard sprint x 8

5-minute rest/water break

60-yard spint x 6
50-yard sprint x 5

10-minute Water break/rest

40-yard sprint x 4
30-yard sprint x 3
20-yard sprint x 8-12
10-yard sprint x 12-15

_____________________________________________________________________________________
Goals:


Parkour goals: Devote more time to parkour training– Start with 30 min a day

Nutritional goals:
                             Lose weight– Start with 10 lbs by August 6th , Currently around 170
                             
Exercise goals: Get bench max to at least 200, currently  195
                         Raise number of consecutive pull-ups to 20, currently 10-12 
                         Begin doing dips seriously again, raise to 30 consecutive, currently 15
                         Muscle-up
                         Work on getting handstand to 10 seconds, currently 1-3

Notes/ comments:
Today was disappointing bench wise, I completed the set that would entail your proposed max to be 200, but later when attempted it I got halfway and froze, friend then spotted me ever so slightly and got it up but it wasn’t on my own so it doesn’t count. Come Tuesday that bench is going down.


I’ve had a crappy week, in the weight room and on the field. Too many failed attempts and too little being first in drills for my liking. I redeemed myself a bit today however during the sprints, I was fed up and wanted to prove that this week wasn’t a total waste so I ran every sprint balls to the wall and it was hell but I felt good at the end, felt like I accomplished something, from the 90’s all the way down to the 20’s I beat everyone (linemen) by at least 10 feet.

[7th__Samurai]

Computer’s been down again

Monday, Tuesday and Wednesday I missed practice because of stupidity.
Thursday and Friday we didn’t do much because we’re transitioning to two-a-days.

Basically my training is going to shift to conditioning and skill specific drills with little strength training.

Goals: Because of the shift to two-a-days and thus more conditioning related work I’m going to revise my goals a bit.


Parkour goals: Devote more time to parkour training– Start with 30 min a day
                             
                             
Exercise goals:
                         
                         Raise number of consecutive pull-ups to 20, currently 10-12 
                         dips: raise to 30 consecutive, currently 15
                         Muscle-up
                         Work on getting handstand to 10 seconds, currently 1-3
                         push ups: raise to 50 consecutive, currently 30

Notes/ comments:

                         Two-a-days start tomorrow, Really not looking forward to it
                          Couldn’t work on the pull up station this weekend, will definitely do it next
                          Weekend however.

[7th__Samurai]

Football:

Tire drills
Bag drills
Bear crawl
Crab walk
Sandbag shuffle drill
Plays

110-yard sprint x 10

Lunch/practice break

2nd session
Tire drills
Bag drills

Went inside due to weather

Bench 3x 4-3-2
160#’s
170 #’s
180#’s

200#’s x 1-fail

Pulls ups

Additional training: none


Goals:


Parkour goals: Devote weekends to parkour
                             
                             
Exercise goals:
                         
                         Raise number of consecutive pull-ups to 20, currently 10-12 
                         dips: raise to 30 consecutive, currently 15
                         Muscle-up
                         Work on getting handstand to 10 seconds, currently 1-3
                         push ups: raise to 50 consecutive, currently 30

Notes/ comments:

                         Today was easy football wise but my legs are killing me from spending so much time on my feet and in a stance.

Finally got a new phone and it has a camera so I should be able to put a Pic of what the station looks like.

[7th__Samurai]

Saturday  August 11, 2007

Wow this week has been a lot more physically demanding than I thought it would. I didn’t post because I was too tired to do anything other than shower, eat dinner and sleep.

I left off on Monday so I’ll start from Tuesday.

Tuesday:

 8:45-12:00 first practice
 Hard to remember but I believe we were in just helmets; we basically just did football drills, not very physical but very tiring.

2:45-3:00 second practice
Again basic drills tire and bag drills, blocking assignments and some running etc.

Wednesday: Helmets and shoulder pads, much more physical

8:45-12:00 first practice
More specific blocking and hitting drills. Things like board drills where you and an opponent smack into each other and attempt to drive them off the board. Pass protection drill where you have to step back first which makes blocking challenging because you start by losing ground.

2:45-3:00 second practice
Same as the first practice

Thursday: Full pads first practice, only uppers for second practice

8:45-12:00 first practice
Full pads all out hitting, play running against defense etc. very hard.

2:45-3:00 second practice
Although we were in uppers in didn’t stop us from doing hitting drills, got a headache right before practice and hitting just multiplied its fury, I kept going through drills despite the pain but about halfway through it overwhelmed me and I had to kneel own for a bit. Still had to practice despite pain band I just sucked as a result.


Friday: full pads then uppers for second practice. I was determined to make up for Thursday and I guess I did.

8:45-12:00 first practice
Again very physical, lots of hitting, my first highlight and one of the things that made up for Thursday was that we did a drill called Oklahoma’s where there’s an offensive and defensive lineman and a running back and you must keep the defensive lineman blocked long enough for the back to run by. When I went up so did the middle linebacker, one of the fastest most powerful athletes I have ever seen, this kid was made to play football and has NFL potential. The impact was considerable and nearly knocked me off balance but I had bought enough time for the back to run through. Everyone was surprised but not more than I was.


2:45-3:00 second practice
More team based hitting drills and play running.

Today: Scrimmage time

Stretched, had an individual period where our coach reassured every one of their responsibilities then it started.

I don’t start so I stood and watched the first half of the game develop. The first play of the game and the center snapped it so high our 6 ft QB jumped and still couldn’t grab the ball. Coach was livid. Bad snap after bad snap occurred and more yelling. Coach then put me in and my first snap was good and we ended up scoring as a result of the backs not losing time waiting for the ball. The head coach took me out because he said there’s no way he would start me against a certain team (because I’m too small for line) and that our starter would have to get the snap right. That made me angry, and it takes a lot to get me angry. I sat there as more bad snaps occurred and defense scored a touch down as a result. Half time came and I was put in. Blocking the 270lb behemoth that was my opponent was no easy task (I weigh 170) and I got blown into the backfield the majority of the plays but my snaps were perfect and I stalled him long enough for the plays to work. There was one instance that the ball slipped from my hand and the snap basically rolled on the floor but it was nothing compared to the 20+ bad snaps of our starter.
Then it was over.

Notes/comments: I’m bruised and battered. The count is 5 jammed fingers, two blisters, a permanently charley horsed quad, and countless bruises. This week was bad but overall it was fun and I enjoyed it. I believe I got better as an athlete and person. Tomorrow I get to rest and then Monday is our last day of two-a-days.

I’m much too tired to make the station this weekend and next weekend will probably be spent doing last minute AP work before school starts but it will happen soon.

As far as the pictures, I need to purchase a cord for my phone to the computer before I can post them.

[7th__Samurai]

Wow, haven’t posted in some time, to be honest with my new schedule it doesn’t look like I’ll be posting regularly for a while. Between AP Chemistry, AP English and Football I have no time for anything. 

As far as working out goes I didn’t get weight training as a class so my workouts are limited to what I do at practice and just a little something if I have time, which is never.

My diet is getting better but its not where I want it to be.

The station will be on hold until I have homework free weekend or when break comes.

Football just isn’t so great right now either.