Topic: Chris Salvato's Log

[Chris Salvato]

8/15/2008:

Work Day...

Warmup
C2 Rower - 2:36; 713 m; 52 cal (Kinda went harder -- one of the trainers was using me as an example...)
Burg WU x1

P.Snatch (linear progression)
45x3
65x3
90x1
-------
111x3x5 (Saw slowing in the explosions on around set 4)

Can probably do another 20# jump on these.

P. Clean
155x3
175x1
185x1
-------
210x3x5 (Was the plan...)

Despite only being 5# more than my past attempts, I could only do 1 rep per set then failed...

210x1+F
210x1+F
215xF  (This was just flat out stupid...)

Need to do heavy singles of 210...about 6-8 sets...and progress linearly...

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

A bit easier than last time.  Did some paying around with hand positioning (placing them further apart).  Had a weird cracking sensation in my right shoulder, and some soreness the next day...but doesn't seem like a big deal.

Dips
Rings:
3xF-1

#1 - 10
#2 - 11
#3 - 10

Next time shoot for 12 reps.

Cooldown
Stretching

Addendum
Tested my Bar dips max after ring dips.  Banged out 15, some strain on last reps but def not a true 15 RM.  Did full nipples to hands.  Felt great!  Once I get up to 15 on rings I will start adding weight again..


8/16/2008: Rest Day.

[Chris Salvato]

8/17/2008:

Work Day...

Warmup
Kinda Screwed around on rings -- did some 360 pulls and tried to work on my Back Roll To Support but just couldn't pull it off...think I need some direction on that one...

Muscle Up Work
Some DH Concentric Attempts -- no dice...
Controlled Concentric and Eccentrics with Box Assist
3x5

The box was definitely called for.  Probably going to mix this up and in with straight up negatives.

Planche Work
PPPU on DBs: 5x4
Followed with a 5th set to F-1: 8 Reps

OH Work
HS Attempts on Rings - Held 5 Handstands and it was the most terrifying experience of my training career to date.  It was pretty much like trying to back flip unspotted for the first time ever.  I held 5 though heay on the wall assist, but I am sure the skill will come decently quick...

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

Last set was only 2 reps instead of 3.  I tried to cut it out when the negatives sped up too quickly...

Felt a bit more balanced, left to right, compared to last time.

Squats
Tried to mess around and see if I could do it pain free...

Once I get a bar on my back, the pain returns getting out of the hole...needs more time to heal.

Deadlift
135x5
185x5
225x3
275x1
-------
315x4x1

Tried to go for 5, but I failed - just couldn't get that last rep up.  Back rounded on some reps of the DL...think i just need more reverse hypers.

Stretching

8/17/2008: Rest Day

Taking this rest day to think about how to move forward -- been experiencing right shoulder pain lately and I don't want to push it too hard...lets also not neglect to mention my left patellar tendonitis, right hip bursitis (?), Recovering Sprained Right Ankle as well as a recovering hyperextended left thumb....

I think its time to lower the volume, up the intensity and go at it more times a week -- oh yeh...and metcon..

[Chris Salvato]

I decided on taking my log to the Performance Menu.  It has been quite a while since any input has been given on my log and I feel a new, fresh crowd that has more experience in the lifts and methodologies I am employing will be able to provide more advice on my training.

My new log can be found here:
http://performancemenu.com/forum/showthread.php?t=3203

I do hope those have been following continue to keep up with my training

[Zack Bedingfield]

copied directly from my training log:

While still hoping for a reply to my last post, Ima post my "new" lifting schedule and see it flies by chris or steve, I'll post this in your log if you don't see it soon enough chris.

So since I am posting in your log (hope you don't find it to be intrusive) I'd super appreciate your opinion.

Lots of pullups
8x5 is close to the numbers, and maybe one set will be semi supinated.
3x8 +20lbs dips
buncha ab stuff.
power cleans - had one day of 3x6ish with 45s on each side (dunno how much weight that is).

and thats it. I figure I'll add maybe deadlifts? I haven't had anyone teach me form on this, but w/ sat and ppl I think I'll get em easy (its just like the first part of a power clean right?)

and then when my knees are all better add squats back in. although I question how spent my legs will be after the powercleans.

any and all feedback appreciated. thanks.


oo and too comment on your training log. hxc as hell man jeez.

what does this mean: PPPU on DBs: 5x4
Followed with a 5th set to F-1: 8 Reps

and this:Some DH Concentric Attempts (muscle ups)