5'11" and 130 lbs doesn't seem very prime to me.
back in to my parkour shape
I didn't realize there was a defined "parkour shape." Mind explaining what that means to you? It sounds like you're saying you have some added bulk that came about from power lifting. Do you happen to know your body comp currently? Are you trying to lose bulk or fat?
To be honest, the parkour shape you say was your prime seems very sub par to me. It's relatively underweight and makes me assume you had weak strength to body weight ratios. There's no problem being heavier as long as you maintain this key feature. You're ahead of the game due to your lifting and will help you transition back into parkour much more effectively.
shit load of cardio
Is cardio useful? Sure. But cardio to get into parkour shape? Do metcons which will help you shed pounds infinitely faster than cardio ever will and will also allow you to get your stamina up.
Proper weight training is a perfect supplement for parkour.
Fix your goals though. They are weak and ill defined. Flips...balance...yada yada. What flips? How soon? What time period? What kind of balancing exercises? How long? What else? Body comp? Do you still have power lifting goals? Use those here and apply them to your training to get where you want to be. It's confusing to me because you make it sounds apparent you want your main focus to be parkour now, yet you're competing in a power lifting competition next year.
Take some time and figure out where you want to be and where you want to go. Then structure a log and training regime around that.
