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Fitness and Training => Training Journals => Topic started by: Chelton on December 01, 2011, 02:17:27 PM

Title: Chelton's log
Post by: Chelton on December 01, 2011, 02:17:27 PM
5 Months to Go ! (see Page 2, June 10 post)

Goals achieved:
5 Tuck Front Lever Pull-Ups
10 dips
10 pull ups

Goals in progress:
3 HSPU's
8 Tuck Front Lever Pull-Ups

Waiting Goals:
3 Muscle ups

Workout will be:
HSPU's
Weighted Dips
Explosive Pull ups
Tuck Front Lever Pull Ups
Title: Re: Chelton's log
Post by: Chelton on December 01, 2011, 02:21:53 PM
01/12/11
Didn't do the complete workout.

Tuck planche: 2x10sec ; 4x5sec (just 40sec total)
Dips: 3x5
Pull-ups: 3x5

Will start doing the complete workout tommorow

Goals in progress:
30s Tuck Planche   
30s Tuck F.Lever
10 Dips
10 Pull-Ups
5 Pistols (unassisted)

Goals on hold:
30s Advanced Tuck Planche
30s Advanced Tuck F.Lever
3 HSPU
3 Muscle Ups
Title: Re: Chelton's log
Post by: Chelton on December 02, 2011, 09:34:56 AM
02/12/11
Just did handstands and pistols.
Reason: I was re-reading "The Fundamentals of Bodyweight" article, when first saw (strangely) that Steven mentioned that Dynamic Movement may be better than Isomentrics. Then was looking for more info here on the forums and found about eccentric training. So, I think I'll have to rearrange my workout: thinking about replacing Planche with Pseudo Planche Pushups or doing eccentric training or even both. Just gotta get more info about eccentric training, I still don't know how it works, how should be done, etc.
Will take a look at it this weekend, and might come with a new plan Sunday.

For today:
Handstands: 8x5sec
Pistols: Left leg 2x2; Right leg 2x1. My preferred foot is right but it looks like the left is stronger  ???
Title: Re: Chelton's log
Post by: Chelton on December 04, 2011, 11:34:35 AM
03/12/11
Rest day

04/12/11
Rest day

Clarified everything about eccentric , etc. So, no change made on the workout and will add the Pseudo planche pushups later
Title: Re: Chelton's log
Post by: Chelton on December 05, 2011, 10:24:28 AM
05/12/11
Goals and workout updated: removed handstands, added pseudo planche pushups & inverted rows. Went back from advanced tuck front lever to tuck front lever.

Tuck Planche - 4x5sec ; 2x10sec ; 20sec.
On this last (20sec) set I was putting my hand on I higher surface than my feet, so my hip was going lower than the shoulder level. So, don't know if it was "cheating" or not, but it made it lot easier.
Tuck Front Lever - 6x10sec

Pseudo Planche Ups - 3x5
Dips - 3x5
Pull-ups - 3x4. Wow, these were damn hard today, maybe because of the other exercises.
Inverted Rows - Didn't make, still looking for a lower bar

Pistols (weight assisted) - left leg: 1x5; right leg:none. I was doing really well, started with 5reps on left leg. On the 1st set with the right leg, I don't know what happened, my big toe turned  and its muscle/vein (don't know) strained or something. Yeah, not quite sure what happened. So I decided to stop.

Finished the workout with a good stretching session :D. It felt so good

Goals in progress:
30s Tuck Planche   
30s Tuck F.Lever
10 Dips
10 Pull-Ups
5 Pistols (unassisted)

Goals on hold:
30s Advanced Tuck Planche
30s Advanced Tuck F.Lever
3 HSPU
3 Muscle Ups
Title: Re: Chelton's log
Post by: Chelton on December 07, 2011, 01:39:47 AM
06/12/11
Rest day.
Just jogged a bit
Title: Re: Chelton's log
Post by: Chelton on December 07, 2011, 01:45:03 AM
07/12/11
Have basketball session on the afternoon, so did the workout early in the morning today.  :o

Tuck Planche - 3x10 ; 2x15
Tuck Front Lever - 3x10 ; 2x15

Pseudo Planche Ups - 3x5
Dips - 3x5
Pull-ups - 2x4 ; 2. Can't believe I'm not making 5 :-\. I will start doing these before the Pseudo Planche Pushups and Dips.
Inverted Rows - Still looking for the bar --'

Pistols - Maybe after the basketball session.

Stretch at the end as usual.

EDIT: Couldn't do a think after the basketball session. I was so tired

Goals in progress:
30s Tuck Planche   
30s Tuck F.Lever
10 Dips
10 Pull-Ups
5 Pistols (unassisted)

Goals on hold:
30s Advanced Tuck Planche
30s Advanced Tuck F.Lever
3 HSPU
3 Muscle Ups
Title: Re: Chelton's log
Post by: Chelton on December 09, 2011, 05:22:39 AM
08/12/11
Full rest day
Title: Re: Chelton's log
Post by: Chelton on December 09, 2011, 01:30:42 PM
09/12/11
Rested today again. It was a bit cold and I was hooked watching Chuck :P
Will train tomorrow and Sunday
Title: Re: Chelton's log
Post by: Chelton on December 12, 2011, 02:14:52 PM
Didn't train on the last days. Damn

12/12/11
Tuck Planche - 4x15. Finally consistent on the holds!
Tuck Front Lever - 4x15

Pull-ups - 3x5. Yeaa, back to normal. Loo
Dips - 3x5
Pseudo Planche Ups - 3x5

Stretch at the end as usual.

Goals in progress:
30s Tuck Planche   
30s Tuck F.Lever
10 Dips
10 Pull-Ups
5 Pistols (unassisted)

Goals on hold:
30s Advanced Tuck Planche
30s Advanced Tuck F.Lever
3 HSPU
3 Muscle Ups
Title: Re: Chelton's log
Post by: Chelton on December 13, 2011, 02:27:09 PM
13/12/11
Rest Day!
Title: Re: Chelton's log
Post by: Chelton on December 15, 2011, 05:05:57 AM
14/12/11
It was raining A LOT! Couldn't do a thing
Title: Re: Chelton's log
Post by: Chelton on December 15, 2011, 12:54:33 PM
15/12/11
Tuck Planche - 4x10sec; 1x20sec. wow, 20sec hold ahm.. Gotta make a video to check if the form is OK.
Tuck Front Lever - 3x10sec; 2x15.

Pull-ups - 3x5.
Dips - 3x5
Pseudo Planche Ups - 3x5

Gotta do leg work to. Maybe will go back to the pistols.

Goals in progress:
30s Tuck Planche   
30s Tuck F.Lever
10 Dips
10 Pull-Ups
5 Pistols (unassisted)

Goals on hold:
30s Advanced Tuck Planche
30s Advanced Tuck F.Lever
3 HSPU
3 Muscle Ups
Title: Re: Chelton's log
Post by: Chelton on December 16, 2011, 10:12:32 AM
16/12/12
Was sooo tired.
Rest day
Title: Re: Chelton's log
Post by: Chelton on December 17, 2011, 10:48:36 AM
17/12/11
Today was mostly just PK training.

Worked on tic-tacs to cat leap, precisions, wall runs & climb ups, kongs and rolls. Gotta work a lot on all of them minus the rolls as I can do them smoothly.
On the precision gap I think that I'm having a mental block, because I know that I can do it but always land something like 1inch before --'.
Still can't do the climb ups smoothly and efficiently, hope that when I move to the Muscle Ups on the workout this become a peace of cake :p.
Kongs...Kongs....Huge mental block. I just can't fully commit to them, I barely dive a "decent" distance, can't get my hips up. Long ways and Short ways is all the same, maybe because the picnic table is a ted taller and longer than the common ones, but still, shouldn't be a BIG of a issue issue. Will start to spend more time on these.

If there were more obstacles here it would be so good, but I just can't find any. I must do a DEEP search around here, really.

And... I was going to start the workout, but when doing the Tuck Planche my wrists started to hurt badly so I had to stop.

*[Comments and feedback are welcome :D]*

Goals in progress:
30s Tuck Planche   
30s Tuck F.Lever
10 Dips
10 Pull-Ups
5 Pistols (unassisted)

Goals on hold:
30s Advanced Tuck Planche
30s Advanced Tuck F.Lever
3 HSPU
3 Muscle Ups
Title: Re: Chelton's log
Post by: Chelton on December 21, 2011, 05:34:36 AM
18/12/11
Had a headache. Didn't train.

19/12/11
Another pk session like the one on Saturday, but this time I was focusing more on the kong. And I can finally get a "decent" dive and commit more to it (not fully though).
Then I worked out but didn't do Isometrics because of the wrist. I definitely gotta do some wrist strengthening exercise.

Pull-ups - 3x5.
Inverted Rows - 3x5. Finally found the bar.
Dips - 3x5. This time I tried these on a pair of chairs, to simulate dip bars. And it was much harder than what I've been doing. It looks like I've been doing nothing. Will start doing them like this from now on.
Pseudo Planche Ups - 3x5.

Leg training missing >:(. Leg training missing.

Finished with stretch.
It was great today.

20/12/11
Went to swimming pool and walked a lot. I think that this can be considered leg training :D
Title: Re: Chelton's log
Post by: Chelton on December 21, 2011, 11:22:17 AM
21/12/11
With headache again. Damn.
Title: Re: Chelton's log
Post by: Chelton on December 22, 2011, 12:44:20 PM
22/12/11
No isometrics again. Started doing wrist pushups though.

Pull-ups - 3x5.
Inverted Rows - 3x5
Dips - 3x5.
Pseudo Planche Ups - 3x5.

Goals in progress:
30s Tuck Planche   
30s Tuck F.Lever
10 Dips
10 Pull-Ups
5 Pistols (unassisted)

Goals on hold:
30s Advanced Tuck Planche
30s Advanced Tuck F.Lever
3 HSPU
3 Muscle Ups
Title: Re: Chelton's log
Post by: Chelton on December 23, 2011, 09:17:52 AM
23/12/11
Started training with the same pk moves.

Tuck Planche - Wrist still hurts when doing them
Tuck Front Lever - 6x10sec

Pull-ups - 3x5
Inverted Rows - 3x5
Dips - 3x5
Pseudo Planche Ups - 3x5

Will do the wrist push-ups later
Title: Re: Chelton's log
Post by: Chelton on December 24, 2011, 02:54:44 PM
24/12/11
Rain again. Rest day
Title: Re: Chelton's log
Post by: Chelton on December 25, 2011, 11:09:04 AM
25/12/11
Started pretty late today (7pm).

Parkour related:
-Tried to change direction while swinging on bar, with no success. Could only put one hand on the bar when turning.
A-nd the "daily" long kong. Still can't clear the picnic the table, I'm even starting to think that I'll never do it,sigh. But will keep trying them, I GOT TO do this. Will film some attempts next week for feedback. Oh, and, on one of the attempts today I crouched really deep and the jump was higher than usual but barely went forward, so the impact on the wrists made them mad. Now the left wrist is hurting a lot, damn (something is wrong with this wrist!!The other never hurts, just the left one).

Couldn't try the tuck planche because of the wrist pain and tried pull-ups with no success (strangely). So I stopped there, couldn't handle anything else.

What a day, uff
Merry Christmas to y'all!! :D
Title: Re: Chelton's log
Post by: Chelton on December 27, 2011, 05:06:10 PM
26/12/11
Rest day. Did some stretch, shoulder and wrist mobility & prehab work.

Will try to start working out on Mon, Wed, Thurs and Sat.


27/12/11
FULL rest day. I was too tired, needed it.
Title: Re: Chelton's log
Post by: Chelton on December 28, 2011, 08:29:41 PM
28/12/11
Was raining a lot so I had to train indoors. As the bar is outside, I only did pushing exercises.

Tuck Planche - 2x10sec ; 2x5sec
Dips - 3x5
Pseudo Planche PU's - 3x5

Stretch at the end.

And I feel like I didn't warm up properly today (was a bit lazy): when I finished doing the TP sets I heard some "clicks and pops" on my shoulders, and I felt some pain on my right shoulder while sleeping.
Hope this serve as a lesson!
Title: Re: Chelton's log
Post by: Chelton on December 29, 2011, 02:14:40 PM
29/12/11
Rest day.
Didn't get enough sleeping (insomnia I think). So since 1pm I was tired.
Title: Re: Chelton's log
Post by: Chelton on December 30, 2011, 04:33:14 PM
30/12/11
No work done today too. Spent the day hanging with some friends.
And on the nutrition side it wasn't good at all! Going to pay more attention on this next year.

Looking forward the last training day of the year. It gotta be epic!
Title: Re: Chelton's log
Post by: Chelton on January 02, 2012, 09:14:48 AM
02/01/12
Back to action! First training of the year.

Mobility work:
German hangs & Wall slides

Tuck Planche: 4x10sec; 7sec; 5sec. Less pain on the wrist today
Pull-ups: 3x5. These are starting to be easy. Will test my maximum tomorrow to see if any change is needed.
Inverted Rows: 3x6. ^^ same here
Dips: 3x5
Pseudo Planche Pushups: 3x5

Wrist strength:
Wrist Pushups

30mins of Stretch in the end.
Title: Re: Chelton's log
Post by: Chelton on January 03, 2012, 10:48:07 AM
03/01/12

Mobility work:
German hangs & Wall slides

Tuck Planche: 2x10sec. These were killing my wrist today. I'm considering to stop doing them, but will keep up with the wrist strength & mobility. Now I'm looking for an exercise to replace them, I'm thinking about HSPU's. Any ideas ?? And I'll stop with the Front Lever progression too, will replace it with the tuck front lever pull-ups I think.

Pull-ups: 3x5. Argh, will test maximum bt the end of the week.
Inverted Rows: 3x6
Dips: 3x5
Pseudo Planche Pushups: 3x5
Title: Re: Chelton's log
Post by: Chelton on January 03, 2012, 01:52:55 PM
Goals and workout updated!! Made the change
Title: Re: Chelton's log
Post by: Chelton on January 05, 2012, 01:42:24 AM
04/01/12
Rest day!

Just did 5 burpees (without the pushups) and worked a bit on QM's
Title: Re: Chelton's log
Post by: Chelton on January 05, 2012, 09:24:06 AM
05/01/12

HSPU's nevatives - (7sec) 3x5. On the last 2 reps of the last set I could only handle 5sec. Though, though.
Dips- 3x5
Pseudo plache pushups - 3x5

Pull ups - 3x5
Tuck front lever pull ups - 5x3. Wow, wasn't expecting to be THIS hard. Struggling here.
Inverted rows - 3x5

Will start doing air squats. I'm really missing leg training.
Title: Re: Chelton's log
Post by: Chelton on January 06, 2012, 10:45:17 AM
06/01/12
Poor sleeping today, which reduced performance and made me lazy.  :|

HSPU negatives - (7sec) 3x5 . As yesterday, could only handle 5sec on the last 2 reps of the last set.
Dips - 3x5
PPPU -3x5
Pull ups - 3x5
Tuck front lever pull ups - 5x3
Skipped Inverted rows.

Triceps are a bit sore after this. And it's the first time after 1 moth :o
Oh, and, BTW my left arm is getting bigger than the right :P

Finished with stretching. Should start stretching every day, or at least every workout day.

Will start doing the jumps over box & shrimp squats on Monday. Finally leg training !!
Link: http://idoportal.com/news/explosive-leg-workout-79/
Title: Re: Chelton's log
Post by: Chelton on January 07, 2012, 11:24:46 AM
07/01/12
FULL rest day

Messed up with the sleeping position, now the neck is hurting a LOT! Could barely look to the sides :/ . Hope to be OK by Monday.
Title: Re: Chelton's log
Post by: Chelton on January 08, 2012, 11:21:48 AM
08/01/12
Rest day.

Was planning to go out for a run and try the double kong for the very first time, but the neck isn't that good yet.
The nutrition side wasn't that good too: drank 2 soft drinks and ate LOTS of samosas.
Title: Re: Chelton's log
Post by: Chelton on January 10, 2012, 11:01:37 AM
09/01/12
First day working lower body. It was great.
Box jumps - 3x8
Box jumps (Iso) - 3x8 Shrimp Squats (beginner)- 3x5

Today was the day to see my max's on the upper body exercises. And the results.....
Pull ups - 12
Dips - 12
Pseudo Planche Pushups - 14
Inverted Rows - 14
I wasn't under my full capabilities though because of the injury (the neck isn't fully healed yet. Felt lack of flexibility on it when doing the pull ups).
With that said... 2 goals accomplished! Great, Great . :D :D :D

For now this is how I think the updated workout will look like:
-Add muscle ups (finally);
-Maybe weighted pull ups and dips
-Remove PPPU's and inverted rows;
*-Was considering handstands but HSPU's + Weighted dips + Muscle ups + Handstands would be too much right ??.
Maybe if the weighted dips don't get included.

And I'll wait until the neck fully heal before getting back on training.
Title: Re: Chelton's log
Post by: Chelton on January 10, 2012, 11:29:17 AM
10/01/12
Rest.

First post updated with new goals and workout
Title: Re: Chelton's log
Post by: Chelton on January 11, 2012, 12:06:54 PM
11/01/12
Rest again.

Will try to get back to training tomorrow, taking it slowly though. Let's how the neck will react
Title: Re: Chelton's log
Post by: Chelton on January 13, 2012, 10:36:07 AM
Didn't do what planned (couldn't).

12/01/12 & 13/01/12
Rested.
It looks like the neck is better now. Will get back tomorrow or on Sunday. Hope it doesn't mess up with the healing.
Title: Re: Chelton's log
Post by: Chelton on January 16, 2012, 09:18:39 AM
14/01/12 & 15/01/12
Still resting

16/01/12
BACK ON TRACK!

3x8 box jumps
3x5 shrimp squats. When doing it with with my right leg I noticed that the toes had to point a bit sideways otherwise my knee would turn inwards, making it almost impossible to do these. I have this issue of foot going a bit sideways when walking but never payed much attention to it. Now I will !! Read the "Shoes, Sitting, and Lower Body Dysfunctions" article again, and hope that walking more barefoot and with the outside of the foot helps. Oh, and, more ideas are always welcome :D :P

HSPU's negatives - 3x5. These were harder compared to the last time I did. Damn unplanned rest week :sigh:
Muscle ups - Just... wow. Couldn't do a single rep. After 4 tries I gave up.

Pull ups @ 10lbs - 3x4. Was going to the the 4th set but the mother saw me on the bar with the weights on the bag and told me to stop because I could get hurt, fall, etc and that kind of stuff -.-'
Dips @ 10lbs - Couldn't do these too. But I thing that it was mostly because of this ^^.

Finished with a full body stretching session.
Title: Re: Chelton's log
Post by: Chelton on January 18, 2012, 10:16:48 AM
On 16/01 night did 5 wrist pushups right before sleeping.

17/01/12
Rest day

5 wrist pushups right before sleeping.
Stretching session

18/01/12
The parents told me to stop using weights -.-' :sigh: . Now I gotta do the pull-ups and dips without weights, so aiming for highers reps would be the way to go right? And doing the them as fast as possible (explosive pull-ups/dips).

Last night decided to sleep earlier (at 11pm) because I got to readjust the sleeping schedule as we'll be back to school next week. I was aiming to 9.5hours of sleep thus waking up at 08.30. But it didn't go as planned and I woke up at 07.10, and couldn't get back to sleep. So it was ~8hours of sleeping.

3x8 box jumps
3x5 shrimp squats

HSPU's negatives - 3x5
Dips - 3x7

Pull ups - 3x7
Tuck front lever pull ups - 3x5. Don't know how I could do 5reps of this :o. Probably my hips weren't at shoulder lever. Or I'm getting stronger ;D .

Stretching session !

Tonight I'll unfortunately sleep very very late. I'll be up until ~05am watching NBA Wednesday :|
Title: Re: Chelton's log
Post by: Chelton on January 20, 2012, 02:38:58 PM
19/01/12
Rest Day!

20/01/12
Did some precisions and wall runs. Felt more confident on the precisions and increased the height of the wall runs ;D ; I almost reached the top of the house, just a few inches off. Now the "goal of the month (for next month)" will be to reach the top of the house.

3x8 box jumps
No shrimp squats today

HSPU's negatives - 3x5
Dips - 3x7

Pull ups - 3x7
Tuck front lever pull ups - Didn't do these because I was out of time. Started working out pretty late

No stretch today. Bad !

Oh, and just got the school schedule. Will have lessons in the morning only on Tuesdays and Fridays, so I'll workout on Mon/Wed/Thurs. Although this may change when I get the basketball training schedule.
And... school time = more PK training time  ;D
Title: Re: Chelton's log
Post by: Chelton on January 21, 2012, 11:33:07 AM
21/01/12
Worked on precisions and wall runs again. Also did climb ups and kongs.
Now its a lot easier to put the palms up the wall to start the dip when doing the climb ups. This is when you see that working out is useful and worth it.
Title: Re: Chelton's log
Post by: Chelton on January 23, 2012, 12:42:04 PM
22/01/12
Full rest day

23/01/12
Was too busy preparing to the beginning of school. Didn't do a thing.
Title: Re: Chelton's log
Post by: Chelton on January 26, 2012, 12:36:40 PM
24/01/12  25/01/12  26/01/12
Still getting used to the new school schedule & routine so I've been inactive all these days. And I'm feeling soooo bad without working out. So, next week I'll definitely get back on track (again).

I had physical education lesson on Tuesday though.
Title: Re: Chelton's log
Post by: Chelton on January 31, 2012, 11:30:41 AM
Nothing on the past days :|

29/01/12
15 y/o now!  ;D

30/01/12
HSPU's negatives - 3x5
Dips - 3x7

Pull ups - 3x7
Tuck Front Lever Pull ups - Was already out of time so couldn't do these. Looks like I'll have to wake up earlier (at 7.30am I think)!

31/01/12
Rest day!
Wrist pushups before going to bed
Title: Re: Chelton's log
Post by: Chelton on February 01, 2012, 10:22:24 AM
01/02/12

HSPU's negatives - 3x5
Dips - 3x7

Pull ups - 3x7
Tuck Front Lever Pull ups - 3x5

Played basketball on one of the brakes at school. The bad of this was that when rebounding the ball hit the ring finger (yeah, you guys know "bad" this is) now it is injured, although it could have been worst if I didn't immediately massaged it (BIG THANKS for the EMI articles ;D ;D ). So I'll let it heal tomorrow and hopefully on Friday it'll be OK. It'll be national holiday on Friday so I'll be able to workout out and work on the PK skills too.
Title: Re: Chelton's log
Post by: Chelton on February 03, 2012, 08:59:22 AM
02/02/12
Rest day

Did some shoulder mobility work: 2x5 wall slides, 2x5 band dislocates;
and wrist strength: 3x5 wrist pushups

03/02/12
Warmed up with some random b-ball layup & shooting drills.

HSPU's negatives - 3x5. Feeling pretty comfortable now doing it for 5sec, will try increase it to 7sec after next week and see how I'll handle it. Can't wait to do the normal (concentric) "version".
Dips - 3x7

Pull ups - 3x7
Tuck Front Lever Pull ups - 3x5
Title: Re: Chelton's log
Post by: Chelton on February 04, 2012, 10:15:25 AM
04/02/12
Warmed up with jump rope.

3x8 Box Jumps
2x5 Shrimp Squats

Shoulder mobility and stretching in the end.
Was going to work on precisions and wall runs -> climb ups but the box jumps got me pretty tired.
Title: Re: Chelton's log
Post by: Chelton on February 14, 2012, 12:06:48 PM
The basketball training season started last week, that's why I haven't updated it since then. Well, actually, I haven't updated because I have been working only on BBall drills daily (excluding Wednesdays and weekends), having the practices on Mondays and Thursdays and Physical Education on Tuesdays and Fridays mornings.
With that said, I would only be able to workout on Wednesdays and weekends. But that way I wouldn't have time to recover (rest days).

So I decided to focus on Basketball and Parkour.
Although, I will try to work on legs strength (Box jumps, jump squats, tabata squats, etc) when possible.

Don't want to turn this into a Basketball log too (would be cool though :P), so I'll only update when I work on Parkour skills.
Title: Re: Chelton's log
Post by: Chelton on June 10, 2012, 09:39:48 AM
Wow, it has been almost 4 months since the last post here :O. I've kept up on basketball so I was still active, although I haven't done nothing at all neither on the parkour side nor bodyweight training; well, until past week.

So, here's is what's going on: If everything goes well, next year (and the followings too) I'm going to study aboard in Cape Town, South Africa. ;D And, as Parkour is well known and practiced there - they got the Parkour SA and other communities, jam, etc - it will be a much better environment to keep & enjoy training, without any lack of obstacles or motivation problems.
Thus, I've decided to start a 6 months "program" or log. The following 6 months will be a sort of preparation for next year: I'll be focusing mainly on English, Bodyweight training (and nutrition), a bit of parkour aand English. Then, next year, I'll come back with the normal bodyweight training and A LOT of parkour routine.

................
Will have to back-up a bit because of the inactive time. Here are the updated goals:

Goals in progress:
10 dips
10 pull ups
5 Tuck Front Lever Pull-Ups

Waiting Goals:
3 HSPU's
3 Muscle ups

................
04/06/12
3 random sets of HSPU negatives (I hadn't seen the Prilepin table yet, so was uncertain about it)
3x5 Dips
3x5 Pull Ups
3x3 Tuck FL Pull Ups

Can't even reach 7reps of dips and pull ups :O. Hope to get back to the old numbers soon

06/06/12
3x6sec HSPU negatives
3x6 Dips
3x5 Pull Ups
2x4, 1x3 Tuck FL Pull Ups

08/06/12
Injured wrist while playing Basketball; feel over my right hand only, over-flexing the wrist.

10/06/12
Wrist's getting better. Hope to be okay to workout tomorrow.
Title: Re: Chelton's log
Post by: Chelton on June 12, 2012, 10:59:44 AM
11/06/12
Wrist injury almost fully healed

12/06/12
Arrggh, strained ankle! >:( Basketball is making me too injury prone. Although, I think that the ankle won't stop me of working out, as I just do upper body exercises; it might get a bit hard (not impossible) just on the HSPU's as the feet go to the wall. Guess I'll have to make it single-footed.
Title: Re: Chelton's log
Post by: Chelton on June 13, 2012, 09:58:03 AM
13/06/12
Wrist fully healed. Ankle still in initial phase I think.

HSPU's negatives: 3x 6sec
Dips: 3x 6
Pull Ups: 3x 5
Tuck FL Pull Ups: Didn't do these. Started working out late, so didn't have time to do them.
Title: Re: Chelton's log
Post by: Chelton on June 14, 2012, 12:15:41 PM
14/06/12
HSPU's negatives: 3x 6sec
Dips: 3x 6

Pull Ups: 3x 5
Tuck FL Pull Ups: 1x 5, 2x 4
Title: Re: Chelton's log
Post by: Chelton on June 15, 2012, 03:55:29 PM
15/06/12
Rest Day!

Ankle's way better. Not 100% yet though
Title: Re: Chelton's log
Post by: Chelton on June 17, 2012, 11:28:58 PM
18/06/12
HSPU's negatives: 3x6sec
Dips: 3x6

Pull ups: 3x5
Tuck FL Pull ups: 3x5.

The Pull ups are getting easier. Feeling that soon I will achieve the 10 goal.
First time nailing 3 sets, all of 5reps, of the tuck front lever pull-ups. Wow, that's awesome! Though, I was struggling on the last set.
Title: Re: Chelton's log
Post by: Chelton on June 23, 2012, 11:35:42 AM
19/06/12
Rest Day!

20/06/12
HSPU's: 3x6sec
Dips: 3x6
Pull-Ups: 3x5
Tuck FL Pull-Ups: 4x4

The pull-ups and tflpu's were hard today. Guess it was a bad pulling day.

Later today on the basketball practice, during scrimmage, I got pushed off to the floor while running, fell and over-flexed BOTH wrists , just like the previous time. :( Though the right wrist isn't THAT bad like the left one is.
Ahh, 3 injuries in a row! I feel that this is going to slow down my progress.

21/06/12    22/06/12    23/06/12
Nothing because of the injury. Pfff.
Title: Re: Chelton's log
Post by: Chelton on July 10, 2012, 03:27:12 PM
After 3weeks or so without working out because of the wrist injuries, I re-started today. They are OK now.

10/07/12
3x7sec Muscle Ups negatives
3x6 Dips

3x5 Pull Ups
3x5 Tuck FL Pull Ups

Increased the MU's eccentric time to 7sec. Could handle it well ;).
The Pull Ups were easy today. Will up it to 6 reps on the next workout (probably tomorrow).
Yes! Finally 3 sets, all of 5 reps of TFLPU's. Although, On the last 2 sets I felt that the feet weren't at(/on   :?:) shoulder level. Will try and correct this.
Title: Re: Chelton's log
Post by: Chelton on July 11, 2012, 09:36:45 AM
11/07/12

3x7sec HSPU's negatives
3x6 Dips.

3x5 Pull Ups
3x5 Tuck FL PU's.

Today I changed the order of the exercises to see if I would get better results: after the HSPU's I did the TFLPU's, followed by the Pull Ups and finished with the Dips. And... the results weren't that good I guess.
Also, in between the sets (on the rest time) I rode bike for the whole 4:30mins of rest, expect when I was doing HSPU's. So, this might have affected as well my performance today; not sure.

The HSPU's were good. I think that the form is pretty good now.

TFLPU's - The first set was the best I've done so far! ;D Hips were on shoulder lever the whole time, and I was using only the upper body force to pull. Don't know whether this is good or bad, but I was also "feeling" the triceps :P. So I can now say that I've achieved the 5 TFLPU's Goal!!!
Although, On the 2nd and 3rd sets I was raising the hips on the last reps. So, they were actually more of sets of 4 or 3 1/2 correct reps.

Pull Ups - Wow. For the very first time I was REALLY struggling on these. Could barely finish the last reps on the last sets. Had a really hard time.
The Dips weren't much affected I think. Could still nail 6 reps ...easily.Well, not as easy as on the other days but, still.

Finished with 10mins of bike around the yard!

With all this said, I'll go back to the old exercises sequence and take off the bike riding on the next workouts. Maybe will leave the bike riding on the end only.
Nevertheless, it was a good day overall. Enjoyed it! ;)
Title: Re: Chelton's log
Post by: Chelton on July 14, 2012, 04:27:31 PM
12/07/12
Rest Day

13/07/12
Was supposed to workout today. Argggh, missed it!

14/07/07
Had a party today -_- . It just feels soooo bad to not workout. Haven't worked for 3 straight days. Wow, I can't imagine how the "sedentary" people can live :P

Will DEFINITELY workout tomorrow.
Title: Re: Chelton's log
Post by: Chelton on July 15, 2012, 10:31:48 AM
15/07/12
Back to the old order and no biking in the rest times.

3x7sec HSPU's
3x6 Dips

3x5 Pull Ups
3x5 Tuck FL PU's

Everything went OK today. Didn't struggle in any exercises.
The PU's are getting easier and easier. Hope to get to the goal soon. I can feel I'm close ;) !
And... for the very first time nailed 3 straight TFLPU's sets of 5 reps with the correct form - hips on shoulder level all the time - and no kipping.
Finished the sessions with 15mins of biking. Followed by the always-great contrast bath.

Will probably check the max of all exercises on the upcoming weekend.
Title: Re: Chelton's log
Post by: Chelton on July 16, 2012, 10:44:46 AM
16/07/12
3x7sec HSPU's
3x6 Dips

3x5 Pull Ups
3x5 Tuck FL PU's

No biking in the end today.
The pulling exercises were a bit harder, but could still manage to finish the 3sets with 5reps.
Title: Re: Chelton's log
Post by: Chelton on July 17, 2012, 02:55:55 PM
17/07/12
Rest day!
Nothing done.
Title: Re: Chelton's log
Post by: Chelton on July 28, 2012, 03:08:46 PM
2 weeks have passed! Well, on the week before the past one (that is currently ending) I got damn sick! It took like 4-5 days before all symptoms were gone. So, after that I decided to take a week off before coming back to workout.
Which means...I'll re-start working out this starting week.

28/07/12
Today I just tested my maxes. Stopped before failure in all exercises:

HSPU's: 16sec! According to the Prilepin Table I should now start doing reps of 10sec. And... I'm pretty close to achieving the main concentric version goal.
Dips: 11. Goal completed! Guess is time to get back on using some weights. Just wondering how much should I use ???
Pull-Ups: 10. Goal completed! Will start doing these in a faster pace ("explosive" Pull Ups right!?). The last time I tried using weights it was impossible.
Didn't check for the Tuck FL PU's as I'm pretty sure I can't cross past the 5-6reps barrier.

Goals Updated on first page.
Title: Re: Chelton's log
Post by: Chelton on August 10, 2012, 03:21:23 PM
08/08/12
3x10sec HSPU's negatives
3 failed Muscle Ups attempts

3x5 @11lbs Dips
3x7 Explosive Pull Ups

09/08/12
3x10sec HSPU's negatives
3 failed Muscle Ups attemts

3x5 @11lbs Dips
3x5 @11lbs Pull Ups


Handling the HSPU's 10sec pretty well.
Muscle Ups: decided that would go for these now, and: The new "nightmare" :P. I get stuck on the transition phase, can't go up nor forward... nowhere. And I felt like with the false grip I couldn't go as I high as I could with the normal (and should for the MUs).
All good with the weighted dips and pull ups. I'm going to increase the weight to 15lbs.
Title: Re: Chelton's log
Post by: Chelton on August 16, 2012, 10:37:01 AM
15/08/12
3x10sec HSPUs negatives
15lbs x 3x5 Dips
15lbs x 3x5 Pull Ups
3 Failed Muscle Up attempts

16/08/12
3x10sec HSPU's negatives
15lbs x 3x5 Dips
15lbs x 3x5 Pull Ups
3x5 Muscle Up Rows


It feels like the eccentric HSPUs are getting are bit easier. Good Good.
On the weighted side: I don't know whether last time I did it wrong or this 4lbs weight increase is really affecting, but know it really challenging.
The dips: I really had to give all of my strength (almost struggling) to finish the last reps. I couldn't believe I was having trouble with dips, but it seems like in the "weighted world" I'll have to get used to it.
On the Pull ups: Could barely get my neck over the bar when doing them and on the last rep I couldn't pass through it at all, was only able to go eyes-to-bar.
Muscle Up Rows: I had thought that these would be easy or that at least I would be able to complete it (pull->dip), but it turns out it isn't that easy. Couldn't get pass the transition phase again, although, I was able to flip the wrists and turn the elbows outside. But, again, got stuck in this position. May I should bring the feet closer to the bar or something  ???
Title: Re: Chelton's log
Post by: Chelton on August 17, 2012, 12:11:21 PM
17/08/12
Rest day.
Played some basketball today. For approximately an hour I think.
Title: Re: Chelton's log
Post by: Chelton on August 19, 2012, 07:49:24 AM
18/08/12

3x10sec HSPU's negatives
15lbsx3x5 Dips

15lbsx3x5 PullUps
3x5 Muscle Up rows

Today the dips and pull ups weren't hard as the last time. I guess it was just a bad day, or couldn't handle it because of working out 2 days in a row.
The dips were deep dips and could do them without problem 'till the rest rep.
Neck over the bar (even on last reps) Pull Ups today.
Title: Re: Chelton's log
Post by: Chelton on August 23, 2012, 11:53:21 AM
20/08/12
3x10 HSPU's negatives
15lbsx3x5 Dips

15lbsx3x5 Pull Ups
3x5 Muscle Ups Rows


23/08/12
3x10 HSPU's negatives
15lbsx3x5 Dips

15lbsx3x5 Pull Ups
4 Muscle Up attempts (unsuccessful)


Great news today!!:
The brother got some plates totaling 35kg (77lbs), packed in 5kg, 2kg, 1.5kg and 1kg plates. :D. So, including the dumbbells we've got 35kg+12kg = 47kg (103lbs). Oh, and plus the bar weight there may be a bit more of weight.

I guess this is enough weight to start proper leg training (squats and dead lifts) right !?

And as I've been able to handle the 15lbs Dips and Pull Ups quite well (can do deep dips and neck-pass-bar pull ups without struggling too much) maybe I could increase some weight. Maybe to 18lbs? or 15% BW (21lbs) ?

Oh, and as the Muscle Ups Rows on a bar require strict technique I was thinking about replacing them with a Barbell Exercise that would also help on the Muscle Ups. Any suggestions ?
Title: Re: Chelton's log
Post by: Chelton on August 25, 2012, 12:19:30 PM
25/08/12
3x10sec HSPU's negatives
20lbsx3x5 Dips

3x7 Explosive Pull Ups
2x5 Muscle Ups Rows

Increased the Dips weight to 20lbs and could still handle it with no problems. Will increase it to 30lbs next week and see how it'll go.

When I was going to do the weighted pull ups the mother saw me and again: "I already told you, don't use those weight up on that bar." So I had to do it with no weights, oh, and explosively :P . And after the first rep I was like "WOOWW", as I could go belly(right after the chest actually)-to-bar. I was really surprised; I didn't think the weighted pull ups would help this much.
It looks like I'm getting closer and closer to the Muscle Up! :D

And, next Saturday I'll test the eccentric HSPU's max.
Title: Re: Chelton's log
Post by: Chelton on August 27, 2012, 01:11:09 PM
27/08/12
3x10sec HSPU's negatives
@22lbsx3x5 Dips (Deep - shoulder to hand)

@15lbsx3x5 Pull Ups
3x3 Pool Table Muscle-Ups

Dips: Increased the weight to 22lbs and also increased the depth to max possible. Doing them with max depth and 22lbs appears to be the best combo. I'm going to stick with it.
Pull Ups: Could touch the chest on the bar in the first 3 reps (almost touching on the 4th). Always good to see improvements! :)

Pool Table Muscle-Ups: Tried them today on the table & with a skateboard , with some counterweight on the other side to prevent me of breaking myself :P . Must say that these are pretty harder than the bar rows. Couldn't get pass the transition phase as on the bar too, although also couldn't put the elbows pointing up whereas I could on the bar.
Definitely gotta film these one to check whether I'm doing them right, as they seem to be harder than the actual Muscle-Up :O
Title: Re: Chelton's log
Post by: Chelton on August 30, 2012, 10:59:39 AM
30/08/12
3x10sec HSPU's negatives
@22lbsx3x5 Dips

@20lbsx3x5 Pull Ups
3x5 Table Muscle Ups

Increased the Pull Ups weight. No problems so far.

Finally got the inverted/table muscle ups. Just had to pull myself explosively and give one step backwards when turning the elbows up (which also had to be in a quick motion) and I made it! :D Also, I'm did it single-legged; it seems easier with one leg only, especially when stepping backwards.
Title: Re: Chelton's log
Post by: Chelton on September 14, 2012, 04:03:37 PM
Got the flu last week and it was an awful weather here, so I called off a rest week.

10/09/12
3x10sec HSPU's negatives
@22lbs x 3x5 Dips

@22lbs x 3x5 Pull Ups
3x5 Muscle Up

Upped the Pull ups weight to 22lbs. It seems like this is my 5RM, thus I'll keep it like this.


13/09/12
3x10sec HSPU's negatives
@22lbs x 3x5 Dips

@22lbs x 3x5 Pull Ups
3x5 Muscle Up

Will delay the max-stats-check-day to NEXT weekend, as I feel like I still gotta "recover"/come back from the rest week.
And will probably begin squatting by then as I have to rearrange my schedule (mainly the sleeping one) to put in the squats.
Title: Re: Chelton's log
Post by: Chelton on October 07, 2012, 11:26:25 AM
October 2012
It has been a long time since my last post here. I had no internet access until 1st October, although I was still active working out.

So, a short Overview here:
Increased the Pull-Ups weight to 22lbs (same as dips now).
Can do the Muscle-Up Rows without taking the step backward. :D Finally !!


Today was the max-testing day:
-Tried to do a Muscle-Up on the bar with no success again. Arggh :/ . It seems like this time I was closer than the last time, but still have a long road to be able to do one. Tomorrow I'll try it again, getting more explosively and using false grip, maybe with a little swing too.

-Tested the HSPU's eccentric and got 16sec, although I think I could've held for a bit more (maybe 18sec).
After this I tried to do the full HSPU's and surprisingly I could manage to do 3reps :D :D. Though, on the way up my spine/back was getting very over bent/curved, which made me feel a slight pain in the back for around 5-10mins.
Thus I don't know whether I should step up and work on the full HSPU's in 5x3 sets trying go straighten my back or this means that I'm not strong enough yet and should keep working on the negatives in 3x10sec sets trying to reduce the rest times until I can hit the sets consecutively? Any ideas?