Topic: Chris Salvato's Log

[Chris Salvato]

Hey can you clear up some of the accronyms that you use?
WU, WBE, RTO, FE, FF...etc.

I am new to the training logs and the workout lingo.

Sorry if this bothers you!
Thanks, Kyle!

not a problem...not bothered at all

FE = Full Extension
FF = Full Flexion
WBE = Weighted Back Extensions
RTO = Rings Turned Out (when you turn the rings out and your palms face forward in support -- this makes it so that your whole weight is on the ring and uses no support from the straps)
WU = Warmup
OAC = One Armed Chinup
BW = Body Weight

Anything else?

--------------------------------------------------------
9/19/2008:  Lifting day again.  Awful day at the gym...

I am surprised that I had such a hard time today.  My diet has been great and my sleep the previous 2 nights was at least 9 hours each night.

It may be because I was pushing my limits a bit with another 10# jump on the squat.  Definitely need to go down to 5# jumps after today.  The squats were very hard and my form suffered greatly on very many reps.  However, I did the squats without fail, though it was very hard.

It carried over into my OH Press, which is already showing signs of stalling at the same weight again...and it destroyed my back extension on my DLs, which made me have to skip the exercise all together for the day...well with the exception of a few reps with a horribly rounded back :\

Was so racked, wrecked, abused and demoralized by the end of the DL ordeal that I decided it would be best to skip dips for the day, as well..


Warmup
C2 Rower - 2:36 min; 659 m; 44 Calories
Burg WU x 1


Power Cleans (For warmup, technique work)
111x3
135x3
155x1

Day 1 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
245x1 WU
-----------
295x5x3 Work (As I said above, lots of reps had technical faults but they would have been acceptable in competition, if that mattered.  My back just rounded as I leaned too far forward.  The scabs on my back are even more irritated these days.  Need to really focus on keeping my chest up.)


Press
45x5 WU
65x5 WU
95x1 WU
----
135x4x1 (F on rep 5)
132.5x3x1 (F on rep 4)
115x5x1 (Felt very hard..)

The OH Press was very hard this time around and I think it was because (a) I am stalling here and (b) My squats have wrecked me to shit.

I have decided that instead of OH press work, from now on, I will be doing OH Jerks starting with 140# with focus on the negative of the movement in an attempt to increase my OH Press strength through controlled heavy negatives.

Deadlift
133x5
183x5
225x3
275x1
-----------
335x2 (Back was fine on Rep 1 but rounded horribly on rep 2)
315x1 (Horrible back Rounding)
225x2  (Horrible back rounding on rep 1, fixed on rep 2)

Body was just fried from the squats, I reckon.

Dips
Skipped

Cooldown
Skipped

Results - Next Workout will be as follows

Warmup
C2 Rower - 2:3   min;      m;     Calories
Burg WU x 1


Power Cleans (For warmup, technique work)
111x3
135x3
155x3

Day 1 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
245x1 WU
-----------
300x5x3 WU

Press Work - Push Jerk
45x5 WU
65x3 WU
95x3 WU
----
140x5x3

Deadlift
133x5
183x5
225x3
275x1
-----------
335x5 (Try again)

Dips
BWx5 (normal dips)
----------
+20x5x3

Cooldown
Alternate - either stretching or weighted BE.

[Chris Salvato]

9/20/2008: Rest Day

9/21/2008: Rest Day.  Felt I needed the extra day off from lifting to let my body recover from heavy squats.  Decided to do some basic PK training down at CC with Brian and Pedro.  However, it turned out that the jumping in this training caused my knee pains to flare up.

I am 90% sure I have patella tendinitis and the only cure is going to be rest.  I will let it simmer down then get back to squatting.  After I hit my squat goals, I will likely have to lay off using my knee to let it heal...accompanying it with ice and rest.

9/22/2008: 

Lifting.  Tested my knee with squats but it was too much...cut them out for the day but did P.Cleans since it did not require such deep flexion.

Warmup
C2 Rower - 2:35 min; 655 m; 44 Calories
Burg WU x 1

Day 2 of 2

Squat
45x5 WU
135x5 WU --Cut it here due to knee pain.

Power Clean
131x3 WU
155x1 WU
175x1 WU
185x1 WU
----
195x5x3 (NO FAILS AGAIN.  Hit my new PR.  Some reps came up a bit short but i know my problems when I am under the bar.  Definitely ready to progress to 200#)

Bench Press
45x5 WU
135x3 WU
155x1 WU
-----------
190x4x3 (Decided on going up in weight and reducing volume.  My bench has been stalled at 185 for months.  Going to go up by 5 every time with 4 reps instead of 5, then drop down to 190 again with 5 reps over 3 sets.  I need to stress my body in a new way in order to see gains.)

OAC Work
OAC Negativesx5x3 (Very hard work...used off hand assist but I feel as though it was less help than last time.)

In the future will be splitting these up into smaller sets that alternate arms such as L OAC, R OAC, L OAC, R OAC, REST for my sets.

Cooldown
Stretching.  No suspended holds since the IT band on the right side is still tight.

Results - Next Workout will be as follows
Warmup
C2 Rower -      min;      m;     Calories
Burg WU x 1

Day 2 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
255x1
------
300x5x3

Power Clean
131x3 WU
155x1 WU
175x1 WU
185x1 WU
----
200x3x5 Work

Bench Press
45x5 WU
135x3 WU
155x1 WU
-----------
195x4x3

OAC Work
OAC Negativesx2 each armx5 (Assist hand)

Cooldown
Stretching or WBE.

9/23/2008: Rest Day

[Eli Kurtz]

Hey man, I was watching this video and noticed something.  When you do the deadlift, you stand up with the weight, and sort of keep your torso rigid and bent forward a little.  When I do the deadlift, I go ahead and pull all the way back, so I'm leaning backward and using the weight as a counter balance.  I feel like SS told me to do it that way, but you're doing SS as well, so I wondered where the discrepancy was coming from?  I watched your video dated 08-02-08 also, and it looked like to extended further in it, so maybe it was just a form issue?

[Chris Salvato]

Was a form issue.  I wasn't extending fully.  You don't need to hyperextend, though.  Just need to stand fully erect.

My DL form needed a lot of work -- I went down to Wichita Falls and trained for a day with Rip himself and he fixed that right up.

My squat form in those videos is lacking too, it got a lot better, then a lot worse, now im fixing it again.  Unfortunately, I can't video anymore since my gym threatened to confiscate my camera....

As a side note, it took me a LONG time to learn proper form on Cleans, Squats and DLs.  I had a lot of bad misconceptions about form, even after my first read through SS and a lot of bad motor pathways programmed into my brain.  It took me MONTHS to overcome this....what would have taken days with a coach took me months of posting my videos up on Performance Menu, CrossFit.com and up here for people to review.

Even still, the journey as a novice is a long one without a coach.  I had to do a few resets because my form went to shit without my even realizing it.  Whenever I fixed form, though, my linear progression got faster and better.  It is just very frustrating without a coach.

In short, don't watch my videos for proper form.  I know what to do, but not necessarily how to make my body do it -- and any experienced lifter will attest to that when watching my videos...

[Chris Salvato]

9/19/2008:  Lifting day again.

Another day of defeat, realistically.

Squats I failed on my first set at 300#.  My form is the limiting factor these days...and I am going to have to reset to fix it again.


Warmup
C2 Rower - 2:36 min; 677 m; 46 Calories
Burg WU x 1


Power Cleans (For warmup, technique work)
111x3
135x3
155x1

Day 1 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
245x1 WU
-----------
300x3x1 (3RM - Progression halted)
275x5x2 (Was very ugly if I had to judge for myself -- losing too much of the back angle)


Press Work - Push Jerk
45x5 WU
65x3 WU
95x3 WU
----
140x3x5 (Was a lot harder than I thought it would be...felt wrecked from it though which means that the negatives are likely working for me very well)

Deadlift
133x5
183x5
225x3
275x1
-----------
335x2 (Wanted 5 reps but back was rounding bad....Not ready for this weight and likely need a reset.)
315x2 (Also crappy backrounding reps.  Def need a reset.  Going back down to 285..)

Dips
BWx5 WU
--------
+20x5x3 (Felt good...JUST hard enough)

Cooldown
Did some IT band release but did not do WBE...

Results - Next Workout will be as follows

Warmup
C2 Rower - 2:3   min;      m;     Calories
Burg WU x 1


Power Cleans (For warmup, technique work)
111x3
135x3
155x1

Day 1 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
245x1 WU
-----------
280x5x3 WU

Press Work - Push Jerk
45x5 WU
65x3 WU
95x3 WU
----
145x5x3

Deadlift
133x5
183x5
225x3
-----------
285x5

Dips
BWx5 (normal dips)
----------
+25x5x3

Cooldown
Alternate - either stretching or weighted BE.

9/25/2008 - Rest Day

[Chris Salvato]

9/26/2008: 

Warmup
C2 Rower - 2:35 min; 593 m; 36 Calories (Purposely very light)
Burg WU x 1

Day 2 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
245x1 WU
----------
280x5 - Knees caved on last 2, but the first 3 were good.
265x4 - First 2 were good, last 2 knees caved again
225x5 - All reps good but there was minor caving/loss of back angle.  (Decided here to do 245 across next time but somehow forgot this...)

Power Clean
131x3 WU
155x1 WU
175x1 WU
185x1 WU
----
200x3 - Wound up being 2+F
195x3x4 - Did all reps without fail but was some hyper extension and needed to focus on jumping straight UP more.


Bench Press
45x5 WU
135x3 WU
155x1 WU
185x1
-----------
195x4x3 (Second Set some creepy ass guy stood his dick over my face to spot me without me asking so i only did 2 reps...)

OAC Work
OAC Negativesx2 each armx5 (Very hard work...used off hand assist but I feel as though I am relying on it less and less..)

In the future will be splitting these up into smaller sets that alternate arms such as L OAC, R OAC, L OAC, R OAC, REST for my sets.

Cooldown
Skipped stretching/WBE...

Results - Next Workout will be as follows
Warmup
C2 Rower -      min;      m;     Calories
Burg WU x 1

Day 2 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
---------
245x5x3


Power Clean
131x3 WU
155x1 WU
175x1 WU
185x1 WU
----
200x3x5 Work

Bench Press
45x5 WU
135x3 WU
155x1 WU
-----------
195x5x3

OAC Work
OAC Negativesx2 each armx5 (Assist hand...try to not use arm at all on first reps...)

Cooldown
Stretching or WBE.

9/27/2008-9/28/2008:  Filmed for PK documentary.  Flared up patellar tendonitis, dislocated/hyperextended my thumb and flared up IT Band tightness...I am a bad poster child for the safety of parkour   Was exhausting - 4-6 hours of training both days...Probably should have taken a rest day but stupidly went back to the gym to work out.

9/29/2008: Lifting again..should have taken a rest day.

Warmup
C2 Rower - 2:36 min; 648 m; 42 Calories
Burg WU x 1


Power Cleans (For warmup, technique work)
111x3
155x2

Day 1 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
245x1 WU
-----------
265x3x2
225x1

Really need a reset for proper form.  My form went to shit and my gains stopped.  If I fix form, I am confident I will blast right through 300# with linear gains.  Resetting to 245, with perfect form.  Every time I do a reset, my form improves dramatically.

Press Work - Push Jerk
45x5 WU
65x3 WU
95x3 WU
----
145x3x5 (Went well, but I am sure as the jerk goes up in weight I will be bailing at some point.  Negatives definitely blast my arms.  I am experiencing Anterior Elbow pain, though, for some reason...this has been happening a lot with my cleans lately, as well...)

Deadlift
133x5
183x5
225x3
-----------
285x5 (Good 5 rep set.  Last two reps I switched to alternating grip.  Last rep had some back rounding, but it was a good reset.  Going for 290 again next time.)

Dips
BWx5 WU
--------
+25x3x3 (Was very hard to do 5 reps, decided 3 reps instead.  Next time same weight at 5 reps.)

Cooldown
WBE +30x10x3

Results - Next Workout will be as follows

Warmup
C2 Rower - 2:3   min;      m;     Calories
Burg WU x 1


Power Cleans (For warmup, technique work)
111x3
135x2
155x1

Day 1 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
245x1 WU
-----------
245x5x3 WU

Press Work - Push Jerk
45x5 WU
65x3 WU
95x3 WU
----
150x5x3

Deadlift
133x5
183x5
225x3
-----------
290x5

Dips
BWx5 (normal dips)
----------
+25x5x3

Cooldown
Alternate - either stretching or weighted BE.

9/30/2008: Rest Day

[Chris Salvato]

Did some thinking on my rest day today.  My lifts have been befuddling me...I put on another 4 lbs and weighed in at 190 and tested at 15% BF today.  This means I am putting on only 40% lean mass, not 75% as I have in the past...

My strength gains on my lifts have seemed somewhat stunted and I think I have caused some muscle imbalances by not being a super-stickler on form.

As a result, my squat has stalled abruptly and started causing pain in joints.  My DL progress has been halted.  My press and bench have also been halted for quite a while.  It was just time to evaluated these changes.

After much deliberation and consideration, the following plan of action has been developed:
Squat - Reset to 245# +15/session then drop to 10, 5 and 2.5 increments as necessary.  This time, technical fails will dictate load adjustments.
Deadlift - Reset to 290# +10/session then drop to 5 and 2.5 increments as necessary.  I was more rigid on this in the past but the lack of form on squats was hindering overall glute/ham strength gains.  Focusing on Squat form should help this lift's numbers increase again.
Cleans - Business as usual.  Going down to 2.5# increments as part of the linear progression.
Bench - DPU.  Changing up reps from 3x5 to 3x5, 3x5/3x3 and 2x5
Press - Push Jerk Linear gains using 5# increments then 2.5# increments.  Focus on controlled negatives.  When linear progression is complete, test 1 RM on the press.  From there, do DUP on the Press similar to that on the bench.
Pullups - Continue on OAC work as usual.  Conduct 1RM 2AC test every 4 weeks or so.
Dips - Linear progression on rings adding 2.5# every time until gains minimize.  Re-evaluate goals at that time.

[Chris Salvato]

10/1/2008: 

Lifting.

Overall a good day.  I felt good and energized going into the gym for the first time in a while.  I am not quite sure what it is.  Maybe better sleep?  Nutrition has been pretty standard...other variables seem constant..  Not sure what it was but today was a really big day where I just felt "on".

Warmup
C2 Rower - 2:36 min; 650 m; 43 Calories (Purposely light)
Burg WU x 1

Day 2 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
----------
245x5x3

Overall the form was better.  Some reps saw some knee caving but they would correct quickly once I broke free of the hole.  Some loss of back angle but overall, today was a vast improvement from other days.  I originally intended 15# jumps but i think 10# would be safer at this point.  I want to make sure my form is solid.

Power Clean
131x3 WU
155x1 WU
175x1 WU
185x1 WU
----
197.5x3x5

Felt good, was glad I did a 2.5# progression and not 5#.  All reps were very good up until the last rep which was just shy of a fail.  It aggravated my right elbow a bit.  But all the other reps were solid and clean...very few of them involved back hyper extension.  On pretty much all of them, with few exception, the bar flew so high up it would land on my shoulders...as it should!  Had to get myself HYPED up for that though!

Bench Press
45x5 WU
135x3 WU
155x1 WU
175x1 WU
-----------
195x5x3

Asked for spotters this time around.  IT REALLY HELPED.  First time really using spotters and I only failed on the last rep where he helped me a bunch.  Going to do a DUP scheme and increase my load to 200# for 3x5 next time around (5 sets, 3 reps)

OAC Work
OAC Negativesx2 each armx5  (Assist Hand)

Tried to really minimize the assist as much as I could.  Still nowhere near using just a single hand on negatives.  The forearms definitely get a "pump" from the grip as does each arm.  The real test for progress will be seeing any 2AC improvements compared to previous performance, at this stage.  It is very hard to know how much my other arm is actually helping....


Cooldown
Stretched.  Worked all splits, no suspended holds.  Felt VERY tight and had to work for each split really hard, through much pain.  Not sure why I felt so tight...and I don't really care to think about it too much now -- been thinking TOO MUCH about my training lately...

Results - Next Workout will be as follows
Warmup
C2 Rower -      min;      m;     Calories
Burg WU x 1

Day 2 of 2

Squat
45x5 WU
135x5 WU
225x3 WU
---------
255x5x3


Power Clean
131x3 WU
155x1 WU
175x1 WU
185x1 WU
----
200x3x5 Work

Bench Press
45x5 WU
135x3 WU
155x1 WU
-----------
200x3x5

OAC Work
OAC Negativesx2 each armx5 (Assist hand...try to not use arm at all on first reps...)

Cooldown
Stretching or WBE.

[Chris Salvato]

10/3/2008:

Did a decent workout then went out drinking.  Big mistake, woke up very sore the next day and I never wake up sore!

Warmup
C2 Rower - 2:35 min; 632 m; 40 Calories
Burg WU x 1


Power Cleans (For warmup, technique work)
111x3
135x2
155x1

Day 1 of 2

Squat
Skipped after testing with some air squats.  Time to remove squats from the program until this bursitis subsides...

Both the knee and hip hurt from doing squats...especially at lighter weights.  As I get much warmer, the problem subsides a bit...but I can't keep aggravating it because it is getting worse.  It is time to lay off the deep flexion of hip and knee and let these heal.  I will return to squatting to increase my vert leap once they heal up.  Probably return to a fast linear progression with strict adherence to form then some sort of intermediate routine.

Press Work - Push Jerk
45x5 WU
65x3 WU
95x3 WU
----
150x3x5 (Paid more attention to slower controlled negs.  Last set was significantly harder than the others.  I will probably be slowing the progression down after 155.  The push jerks are getting to be a bit more difficult now.)

Deadlift
133x5
183x5
225x3
-----------
295x5 (Good set.  Onnly back rounding on very last rep because I did not switch to alternating grip.  Need to pay more attention on focing the lats back and I should be just fine.)

Dips
BWx5 WU
--------
+25x4 
+25x3
+25x5

First set I felt like that 5th one would be failure.  Second set I just felt weak.  Last set I felt like I could fight through it and I did...I am not sure WHAT was up here.  Next time I will force 5 reps if it kills me.

Cooldown
WBE +40x10x3

Results - Next Workout will be as follows

Warmup
C2 Rower - 2:3   min;      m;     Calories
Burg WU x 1


Power Cleans (For warmup, technique work)
111x3
135x2
155x1

Day 1 of 2

Squat
None for now...

Press Work - Push Jerk
45x5 WU
95x3 WU
135x1 WU
----
155x5x3

Deadlift
133x5
183x5
225x3
-----------
300x5

Dips
BWx5 (normal dips)
----------
+25x5x3

Cooldown
Alternate - either stretching or weighted BE.

[Jereme Sanders]

Thats interesting, what do you think it was that affected your soreness?

[Chris Salvato]

Thats interesting, what do you think it was that affected your soreness?

Definitely the alcohol...

The mix of high carb + dehydration from the alcohol causes a widespread systemic response that makes you feel like hell.

High Carb from the alcoholic beverages causes increased cortisol, for one.  Also, alcohol effects the sleep cycle, causing a lack of quality SWS (Slow Wave Sleep) and REM (Rapid Eye Movement) sleep during intoxication.  The end result is hormones that go all wacky and don't allow for recovery...essentially, its like skipping sleep all together...well maybe not THAT bad..but similar.

Also, dehydration and depletion of vitamins stores in the liver (due to detoxification of the alcohol..) causes a lack of vitamin and water supply to muscles which is much needed during recovery...lack thereof will cause an increase in DOMS...which is why a vitamin supplement will help after a night out of drinking

Additionally, carbs and alcohol cause and amplify inflammation -- which is something also caused by resistance training.  Proper diet will keep inflammation from work days under control -- bad diet results in excessive soreness and hindered recovery...

[Muse_of_Fire]

Huh. Carbs from alcohol cause an increase in cortisol? Is this true for carbs in general or for carbs specifically from alcohol?

I am doing an experiment on myself to try to reduce cortisol levels and see if it has an impact on my WBC count. I eat pretty low-carb in general (the occasional binge/naughty phase notwithstanding), but I'm wondering if I should be more focused on this in order to refine my experiment a little better.

[Chris Salvato]

carbs in general cause increase in cortisol and insulin along with inflammation and a decrease in glucagon levels (glucagon is responsible for increasing the use of fat/protein for glucose creation...among other things...)

to keep your cort levels down stick to a carb-controlled diet rich in fruits and vegetables and make sure you are getting ample vitamin C...which usually isnt a problem...

Vitamin C isn't proven to affect cort levels but increases in vitamin c are observed when cort levels decrease -- so there are some people out there who promote vitamin C megadosing for coritsol control...

If you plan on controlling cort levels, make sure you get ample rest and don't overtrain, too, muse...

[Chris Salvato]

oh...and additionally, the alcohol alone is a major stressor on your whole system...and as we all know, stess increases cortisol levels by default...

[Muse_of_Fire]

.
...make sure you get ample rest and don't overtrain, too, muse...

ROFLMAO.



Seriously, though, working on rest/sleep is a huge goal of mine. I seriously think this is "the first domino" for me, so I'm trying to start by fixing this, then diet, then physical activity. I'm kind of going at them all at once, but I'm focusing most heavily on sleep right now.

In any case, thanks very much for the information. I think I'll forego the vitamin C but will certainly be more strict about my diet. Any way to test cortisol levels besides in the blood (i.e. is there any way I can check them on my own at home)?

[Chris Salvato]

OK i have to formulate a new plan because of my knee/hip problem -- not to mention most of my progress on my lifts has been halted.

Next lifting day will be testing 1RM on the DL, P.Clean, OH Press, Pullup, Bench and Weighted Dip. Evaluations of 1RM will be done thereafter.  Sadly, I have to forgo 1RM testing on my squat....

After Tuesday I will have 2 days of recovery to recover from the high intensity of 1RM testing.  And will get back to working out on Thursday 10/9/2008.

The following 8 weeks I will be on a routine to work towards increasing my deadlift, OH Pressing ability (HSPU included), Explosive lifting (P.Clean and P. Snatch) along with OAC, Weighted Pulls, Front Lever, Dips and Planche work.  The routine will be broken down as follows:

Workout A:
Muscle Up work
OH Work (Press/Jerk/HSPU)
Planche Work
Deadlift

Workout B:
P. Snatch
P. Clean
Pulls (Front Lever, OAC, Weighted Pullups)
Dips

Workout C: (Mostly Skill work to be done on rest days)
HSPU Negatives to full ROM
HSPU Press Work
HS to L-Sit Negatives

Additionally, I am going to be trying out IF to replace the GOMAD diet.  I will be doing a fast 2x per week (Tues and Thurs to start...) with 18 hour fasts and 6 hour eating windows from 1-7 PM or 12-6PM, depending on what fits better into my schedule.

[Chris Salvato]

8/6/2008:

Max Testing. Tests were done with a 3 Rep Warmup followed by Singles at my previous 3x5 weight...for the most part.  This was because I had never maxed any of these lifts before.

3-5 Minutes of rest was taken between attempts to ensure proper recovery for more accurate testing.  The whole ordeal took a few hours but I didn't feel exhausted at all.

Lifts are listed here in the order that they were tested.  Explosive lifts and lifts most important to me were done first.

Bodyweight at time of testing was 190.

Warmup
C2 Rower (light) - 2:36; 623 m; 39 Cal
Burg WU x 1

P. Clean - 131x3; 155; 175; 185; 195; 205; 215 (F); 210; 215 (PASS); 220 (F); 220 (F); 175x2

Max: 215 (1.13xBW)

(Felt form suffering from fatigue...actual max MAY be over 215, but that was all I could do...hard to judge with such a technical lift...)

Deadlift - 135x3; 185x2; 225; 275; 295; 315; 335; 355; 365 (F); 360 (F)

Max: 355 (1.868xBW)

Chins - BWx3; +25x3; +55; +75; +90; +95; +100; +105 (F)

Max: +100 (1.526xBW)

OH Press - 90x3; 111; 121; 133; 138; 143; 148; 153; 158(F) [plates were falling off, needed to clamp them]; 158 (PASS); 163, 168 (F)

Max: +163 (0.858xBW)

Bench Press - 135x3; 155x2; 175; 185; 195; 205; 215; 225 (F) [think i got psyched out by 2 full 45 plates..]; 220; 225

Max: 225 (1.184xBW)

Bench is a LOT easier to do when you have a spot...

Squat - 3RM was 300 a few weeks back with poor form, going to count 300 at a 1RM since i could not test it.  A slight undershot but allows for some goal evaluations...

Max: 300 (1.579xBW)

8/7/2008: Rest Day (traveling)

8/8/2008: Rest Day (traveling)

[Chris Salvato]

8/9/2008:

Work Day.

Workout A

Warmup
3 Rounds:
10 Pullups
10 Pushups

MU Work
BWx3x5 Negatives

This was kind of a pain.  The slow controlled MU negative with false grip and a 190# body digs into my wrists like crazy.  Need to make sure im doing this right or just get used to the pain...

Even after 1 session though, see a lot of improvement in my DH MUs.

Planche Work
TP Holds on Rings: 4x5s - Form could have been better but was just getting used to this new modality for now.
TPPU using DBs as parallettes: 3x3 negatives

Before the negatives, I did do 1 rep of TPPU but it wasn't great.  Best to stick to negatives for now i think.

OH Work
Press
65x5
95x3
131x1
--------
141x2x5 (87.5% of max)

High intensity, low volume.

Deadlift
135x5
185x5
225x3
---------
300x3x2 (84.5% of max)

High intensity.  Low volume per set but more volume than I was doing on SS.  Next time will increase weight by 10#.

Cooldown
Stretching - Did all 3 splits, but none suspended due to hip pain.

8/10/2008: Rest Day.

[Chris Salvato]

8/11/2008:

Work Day...
Warmup
C2 Rower - 2:35; 657 m; 44 cal
Burg WU x1

P.Snatch (linear progression)
45x3
65x3
-------
90x3x5

Went well...still light relative to my max but going to take it in slow, linear progression jumps.  Will go to 111 next time.

P. Clean
131x3
155x1
175x1
185x1
-------
205x3x5

All sets were very good.  I only failed on my 4th set on the first rep -- think my head just wasn't in it...took a couple of minutes to regroup and i performed up to standards.  The last few sets I was getting a nice deep 1/4 squat BUT my knees were caving.  Need to focus on forcing them out and I'll be A-OK!

OAC Work
Negatives:
2x5 alternating w/o touching down at all.

Started seeing harder concentrics on 2AC by 3rd set.  Faster, less controlled negatives by the 4th and 5th sets.

Dips
Rings:
3xF-1

#1 - 8
#2 - 8
#3 - 6 w/swinging

Next time shoot for 9 reps.

8/12/2008:

Despite breaking for my knee injury to heal, I did some parkour for the news people that never f#cking showed up.  Did a bunch of skills and really found that my jumps and jumping confidence improved significantly -- so I am very happy with that.  However, I probably reset my knee back a few weeks which is very bad...

[Chris Salvato]

8/13/2008:

Strength Work...

Warmup
2 Rounds:
10 Pullups
10 Pushups

Muscle Up Work
BWx3x5 MU Negatives

Started out with pretty fast negatives then learned how to control them better.  Faster ones, later one, were due to fatigue and high intensity.

Planche Work
Rings: TPx5sx4  <--Shaky but getting better.
TPPU on DBs: 4x3 Negatives <--- Most reps good but form definitely suffers with fatigue

OH Work
HSPU Negatives, Full ROM against wall on boxes.
3x5

Felt like my left was not working as hard as my right...

Wanted to do rings but it wasn't possible...got scared to kick up into HS.  I will try again next time.

Deadlift
135x5
185x3
225x3
275x1
-------
310x3x2

Stretching.

8/14/2008: Rest Day

It turns out this program might be short lived.  My hip pain is dissipating so I think I can get back to squatting soon!  I will reevaluate and likely go into a 4x a week routine with lesser volume per day, higher intensity and follow it with metcons...