Topic: Chris Salvato's Log

[Ryan Ford]

congrats on the back tuck. welcome the club and as you already found out, club initiation consists of shredded abs.

[Chris Salvato]

@Demon: thanks a ton dude, i gotta work up to your running gainers now   Abs are totally shredded and snowboarding tomorrow won't help...i'll see you on sunday

4/4/2008:

Sore chest, sore abs, sore arms.  Legs were feeling left out, so I did the incline today with a co-worker.

33:30

My Heart rate jumped up to 153 at the end (from a resting HR of 44-47 BM).  I drank some margaritas at lunch which i think affected my performance.  I broke even on time even with the alcohol in my system.  I think next time I will be able to do it in under 30 minutes, hopefully.

I QM'd up it a bit more this time, I am not sure if that helped or hurt my time.  It did, however, really help my QM in uneven environments.  My QM is coming along in stride and i'm happy about that.

[Chris Salvato]

4/5/2008:

Snowboarding for 5 hours with 1 hour lunch break.

Was my first time ever up on a mountain on a snowboard and it was terrifying.  Parkour really mentally prepared me to deal with the fear of jumping into something new and physical.

At the beginning of the day I could barely even stand on the board.  By the end of the day (after eating shit tons of times) I was able to stand up, weave, switch sides, go parallel with the trail, stop quickly with snow shooting up.

Next time I go out I need to work on my toe edge.  I heavily used my heel edge, with minor switching to the toe end when I was parallel with the trail.  Every time i switched to my toe edge I would eat shit, pretty much.  This is going to be a big goal for me next time, plus gaining a lot more control.  I may try skiing next, though.

[Elet ET]

I may try skiing next, though.

Just promise you wont go over...to the dark side.

If you havent, you really should take a lesson, it'll really help you with confidence and speed up your progression.

[Chris Salvato]

is the dark side skiing or snowboarding?   I guess that depends on which one u prefer...

4/6/2008:

4 Hours Parkour classes

Worked vaults and stuff that I am already familiar with really so there was no real progress.  I did some more pike pressin' work and will try the new practice techniques at home.  My rolls on my right side seem much more solid when I commit to them fully - I feel all the pressure on my back and nothing on my shoulders at all -- very comfortable.

I wanted to do more backflips but I did not have the courage to do them without a spot.  I will work on my courage as time goes on.  The spots weren't even helping -- they were just standing next to me -- which makes me upset that I could not do them alone.

I also did my first successful handstand 1/2 pirouette!  I was stoked that I did it 3 times in a row, but recreating it right now is not being fruitful.  Regardless, I did it and it was fantastic!

Not much to really post here -- i need a rest day badly.  It has been 6 days of training of some kind w/o a rest day. I normally respect rest and make sure to do it when I need to, so tomorrow I will veg out and play video games. Looking forward to it!

[Chris Salvato]

4/7/08 - MUCH NEEDED REST DAY

4/8/08:

Ran 5k again. 

25:13

Planning on making this a weekly thing until i get to my goal of a sub 24 minute 5k.

I had to stop 3 times during this 5k.  I haven't had to stop during a run in months.  Maybe close to 6 months now.  I am really surprised that I had to stop but very pleased that I did it in around 25 minutes.  I am only about 1 minute shy of my goal.  I felt like puking afterwards, which is also new for me after run.

I had a hard time finding my stride and proper pacing.  I wasn't getting my second wind which made me have to stop.  I think my pacing was all off and next time I will surely work on that since it has been a while since I have done a maximal effort run.  This was one of my best times, which makes me happy considering it was a trail run with uphills and uneven terrain.

By tomorrow I anticipate full recovery from all of my minor injuries.  Maybe ill hit up an open gym.

[Chris Salvato]

4/9/2008:

Reached another goal.  30 Second L-sit at 9:45 this morning.

Need to up my goal to 60 Second L-sit.

--------------
Continued...

Sleep was just ok.  Was up late doing stuff so sleep wasn't ideal.

Did some GTG HSPU today...kind of -- more like did 15 pushups total throughout the day.  It was a futile attempt at GTG.

When I got home i REALLY didn't feel like working out but i mustered up the will to do so.  I'm glad I did, i had a HSPU day of reckoning...

Warmup:

3 rounds of...
30 feet backwards and forwards qm
10 pushups
10 situps

5 x Straddle Pike Press to handstand

First workout:  Tabata Squats

Results: 20-18-18-17-16-16-15-15

I think that I could have done better, especially my first round.  1 squat per second is weak sauce.  I did more pushups than that.  I think I just haven't been drilling my air squats like i used to.  But overall, I am somewhat satisfied with my score.  I think if I was more motivated I could have had a higher overall score. 135 squats in 2:30 of work is nothing to sneeze at, though.

Second workout: My own program...

21-15-9
HSPU
1.5 Pood KB Swings

Time: 14:51

I could have done better, once again, but i got a REALLY good handle on the kipping HSPU about halfway through the workout.  If i had that ability at the beginning im sure my time would have been a lot faster.  It added a good 45 reps of HSPU to my day, for a total of 60 on the day with a mix of strict and kipping.

I like the kipping style, it is really helping getting those last few up and i am sure it will help my numbers increase across all domains.  I also learned to bend my knees a bit more on the swings and stay on my heels -- that helped my swings a LOT.  all in all, i should shoot for 10 minutes next time, but the workouts got a good sweat out of me and i enjoyed them.

To another day...

[ZacharyCohn]

Congrats! Can you transition from L-sit to handstand?

[Chris Salvato]

I need to try on parallettes.  I need to build my pair....btw...lol

I will try this weekend when I am by parallettes in boulder.  I can't do an L-sit on fingertips, so I need the parallettes...

I want to do Kong to L-sit, too...thats a lot of control.

[Chris Salvato]

4/10/2008:

Warmed up then did tabata this but in traish tabata style..

Warmup: One armed handstand holds against the wall, both hands
             Planche Progression.  Tuck planches for now.
             Freestanding Handstand holds


Tabatas of:

Pullups (on back of stairs outside my apt).............................8-7-6-6-6-5-4-4
Pushups..........................................................................23-21-14-10-9-9-9-9
Squats............................................................................18-19-18-18-18-18-18-17
Situps (towel behind back, swinging arms for power)..............14-12-11-10-9-9-9-10
SDHP 53# KB...................................................................12-10-10-10-8-8-8-8

3-4 Minutes rest between exercises for decent amount of recovery between exercises.

On the last SDHP i couldnt even hold the KB.  I was shot.  Was a great workout...lets look at my totals:

Pullups....39
Pushups..104
Squats....144
Situps.....84
SDHP......74

Happy with my performance.  Next time i want to get a lowest rep of 20 on my squats and 10 on pushups.  Great workout overall.  I feel like the high pulls killed me the most though.

I also think i will get a planche sooner than I think

[Chris Salvato]

4/11/2008 through 4/13/2008: No training.  Was busy with funeral stuff for my grandmother and this was grossly time consuming and draining...

4/14/2008:

Good news, made it out to train in NJ with HCT and Adhesive who was in from Cali.
Bad News, I dislocated my shoulder about 10 minutes in while balancing on a rail.  I fell and my arm was outstretched for balance and slammed on the rail forcing a dislocation.  This isnt a fake dislocation, like "oh i think my shoulder popped out" -- my shoulder left its socket and I had to re-set the bone into the joint.  The initial shock made it feel painless but the pain worsened, especially after i woke up the next day.

This ruined the rest of the day of training, obviously....did about half a gauntlet and 200 squats to make up for my falls.  The squats took me 5:30 to complete 200 after the first 85 took me about 1:30.

4/15/2008 through 4/16/2008:  Did nothing.  I was in full recovery mode and was visiting more family.  ON the 15th i woke up in a lot of pain.  The 16th I woke up and the pain had subsided substantially but was still there.  ON my flight back to CO Springs I stretched it every 30-60 minutes for flexion, internal and external rotation as well as some "pull stretches".  I think this helped a lot.

4/17/2008: Woke up and the shoulder was not in nearly as much pain.  I was able to use my arm again and could dress and shower myself painlessly.  As the day went on the pain lessened more and more.  I went to the park to do some kip-swings and test my pullup strength.  My pullups and muscle ups surely will suffer from this injury but i will need to recover a bit more to see how much.

On the bar, i did some static hangs to stretch the joint as well as some kip-swings and other things of that sort to reduce the neural inhibition as well as stretch the joint through ROM that i commonly use.

Pushups and pullups cause a pain on the anterior side of my right shoulder.  It could either be the delt or the subscap...maybe even the supraspinatus that are in pain.  I called my orthopedic and hopefully can get MRI films to him soon.  Overall, the joint feels very stable -- the most stable its ever felt following a dislocation....so I am hoping that i did not destroy my glenoid labrum and hopefully can avoid another surgical procedure -- although i do hear a clicking in my right shoulder when i do arm circle, which worries me that my bone (now eroded from several dislocations) is rubbing along the side of my glenoid capsule...

...very scary indeed -- if not the most scared of an injury that i have ever been..

Did some static hold work since now i am SEVERELY limited by my shoulder's abilities for the next week or so:

Handstands: 2 minutes total (facing wall)
Frog Stance: 1:30 total
L-sit: 60 seconds total (sets of 30-20-10)

MetCon workout:

5 Rounds:
60 meter sprints x2
25 Double Unders

7:03

Was a bit of a light workout but that might be good considering my long rest period and the fact that i am injured.

I can already see that I am falling deeper and deeper into a depressive slump as i realize more and more limitations due to my injury.  I will be very happy if my labrum is still in tact.  I am extremely anxious to see a doctor now..

[Ryan Ford]

Sorry to hear about the injury man. I hope it isn't as bad as you are worried about. Keep us posted on the doc appointment. Take care!

[Chris Salvato]

@Demon: Thanks dude, support means much.  ill probably see u this weekend

4/18/2008:

Still rehabing, so much of my usual shit is out.

Did static hold work:

Handstands: 2:00 Total, facing wall, pulling away to train balance while fatigued
L-sit: 1:00 Total (20-20-20)
Frog Stance: 1 Minute total -- sloppy sets...first one was like 25 secs the rest were very small

Did pushups as part of shoulder rehab strength work:
5x10 with 30 sec rest between sets

Pain went down in the aggravated part of my shoulder substantially during the workout.  I am glad I did this one.

MetCon workout:

4 rounds for time:

15 KB swings - 1 pood
50 situps (did a bunch of variations, see notes)
50 squats

17:58

I chose the KB swings because they were light and within my means while working my shoulder through a full ROM, even if its not active contraction the whole way.

The situps i started out normal style, butterfly position swinging arms for power.  In the middle of my second set i decided to do "set" situps where i would set as if going into a backflip and swing back into the situp.  This was great for my shoulder as I want to get my shoulder back to a comfort zone while setting for backflips (that quick, hard shoulder flexion followed by an immediate extension in a vulnerable ROM).  This was great.  In my Last set i decided to tuck my legs after the set, just like a backflip laying on the ground.  This was great.  My whole core was blasted, as were my hip flexors (which were already getting work from the squats too).  These "backflip situps" will not be my new default situps.

The squats were squats, but i think i perfected my form a bit more.

Now to shower and go out and have some fun

[Chris Salvato]

4/19/2008:

Took it easy but did some bar work to stretch my shoulder joint and get back into some pulling motions.

The shoulder felt awkward when I was doing pullups and struggle ups (left arm up first, then follow with the right).  There was no way I was going to throw that right shoulder up and over.  Muscle ups and pullups produced a dull pain at first, but that went away as the day went on.  Most of my bar work was without MUCH pain later in the day, but i still have some healing to do.

I realized today that I really need to focus more when i jam and train parkour.  I need to really drill precisions and low impact work, over and over and over and over and over and over again.  This is how I am going to approach my training moving forward.  I feel up until this point my training has been lax and I really need to organize and set up my training for repetition.

Also, I did my first back tuck outside, spotted.  My spotter does nothing anymore.  Literally, he just stands there and does nothing.  I don't need him...but i can't get over the mental block of doing it without him.  I need to hit the gym and do this in a more controlled environment a few dozen more times i think.  Being outside and doing it was good for my psyche tho

[Zack Bedingfield]

Grats on the back tuck outside =)

[Kevin Davies]

Way to go on the back tuck.  Also way to go on inventing the phrase "struggle up", it made me laugh because that is a perfect description of my attempts to do muscle ups.

[Chris Salvato]

can't take credit for that   I first heard it here in CO, can't remember which guy i heard it from first tho

[Ryan Ford]

oh oh oh it was me, i invented it! actually i dont remember where it originated from either. we could have invented it but i doubt it.

[Chris Salvato]

4/20/2008:

Weekly drive down to denver for PK classes.  Still was skeptical about my shoulder so I took it easy.  By the end of the day I was convinced that I didn't have to take it so light.

I think I can get back to normal conditioning, taking it easy while I am still unsure of my shoulder.  The shoulder seems fine and stable and I haven't questioned its stability.  I still would like an MRI but i am confident that i am ok all in all....the MRI would just be confirmation.

I did some pullup work to strengthen the shoulders, spotty pushups here and there every few minutes.  Did some other light work, including front delt raised for rehab, but nothing major during the classes.

Once classes were over we went outside to work on some front and back tucks in the park.  My front flip off of a height got much much better, as did my regular fronts, but I have a long way to go.  I learned a ton about my body in space and feeling it out.  I also learned that flips fatigue me in a way that is unlike other types of training.  I finally did an unspotted backflip outside -- several of them....over and over......and over and over.  And this was extremely draining especially under the sun.  I lost significant power by the end of the session and wasn't able to fully rotate as a result.

Did some other light work outside, but nothing major.

4/21/2008:
Rest Day

4/22/2008:

Still in the works... I did some pullups outside along with some precision work and balance work in a park for about an hour.  I worked my muscle ups some but still have that fear of throwing the right arm over because of my shoulder problems.  I will wait this out a little longer.

Going to do some isometric holds and call it a day.  My abs are still killing me from the flips which makes holding a plank for pushups very difficult as well as many other positions.  Going to just take it easy and work my holds and maybe HSPU.

EDIT:  Did my isometric holds.  My abs were still REALLY blasted from the flipping.....so the holds were hard and i had to pass up L-sits all together.

Handstands: 2:30 total (1:30 - 1:00) facing the wall, hands about 4 inches away
Frog Stance: 1:00 total (45 sec + small sets)
L-sit: Passed

[Chris Salvato]

4/23/2008:

Isometric Holds
Handstands: 2:20 Total (1:30 + 50) facing wall
Frog Stance: 1:00 total (30+15+15)
Tuck Planche: 1:05 Total (4+8+11+11+12+9+9)
L-sit: 1:00 Total (20+20+20) (on two chairs)

Found out that squeezing REALLY tight and hard on the tuck planches helps a TON. Nothing is more motivating than seeing a vast improvement in 1 session.  The times seems to have just pyramid'ed when i hit my goal of 1 minute

I feel that the L-sits improved but omg did my abs hurt....

MetCon:

Decided to work my presses (as part of a shoulder rehab, sort of) through 3 different positions in ROM.

Max rounds in 20 minutes of:
3 HSPU (kipping)
6 Ring Dips
9 Pushups

6 Rounds + 2 HSPU
Totals:
20 HSPU
36 Ring Dips
54 Pushups

Total Presses: 110

This workout was a brutal strength training nightmare for me.  HSPU and Ring dips are a weakness of mine.  I max out at about 7-9 Ring Dips and maybe 5 or 6 HSPU.  This blasted the hell out of my arms too, and really my shoulder felt no pain

I may have wanted to incorporate something else in there, but i liked the press work I did, and looking back it was less brutal but worked more ROM than a hero workout (I think JT?) of 21-15-9 HSPU/Ring Dips

Now to clean myself up and go get food