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Fitness and Training => Training Journals => Topic started by: Dick Stapleton on February 15, 2013, 02:32:00 PM

Title: Dick's training log
Post by: Dick Stapleton on February 15, 2013, 02:32:00 PM
Intro:
So I've been training on and off for a few years now, but for the vast majority of that time I was painfully uneducated about exercise in general. I don't really consider much of what I've done in the past as training as I lacked everything from technique to goals to progress. For a while now I've been reading, researching, and learning. I took a break for about 2 months because I was feeling depressed and didn't really care to train anymore. I was working out maybe once every 2 weeks, and went to an open gym a few times but aside from that was back to being sedentary. I gained about 30 pounds over that time, but that doesn't bother me much. I'm finally motivated to start training again and I couldn't be happier.
I'm creating this log in the hope that it will push me to stay dedicated to my training and also to make sure that I actually progress. I plan to include my workouts and general training for my own reflection, and I welcome any support, thoughts, or criticism.

Current stats:
Age-18
Height-5'10-5'11
Weight-190 pounds

Goals:

Long term goals. These are things I hope to accomplish by the end of 2013. I don't know if I'll be able to reach all of them, but it's good to have something to reach for.

Broad jump 10 feet
Deadlift 2x my bodyweight (around 190 right now)
10 consecutive muscle ups
Weighted pull up with 100 pounds x3
10 one handed pushups on both sides with good form
Full front lever 5 seconds
Full planche 5 seconds
Free standing handstand 30 seconds

Short term goals. These are things I hope to achieve within a few months, and will change as time goes by.

Deadlift 300 pounds (maxed at 235 on Monday)
Start squatting-I'm worried about hurting myself with these. I want to find someone who can teach me or at least spot my form before getting into weighted squats.
Full squat (third world squat).
5 straight muscle ups. Completed! New goal is 5 straight muscle ups on rings.
5 one handed pushups-at about one or two on each hand depending on the day. Form isn't very good.
10 second free standing handstand
3 free standing handstand pushups
30 second tuck planche
30 second tuck front lever
Add one foot to broad jump. I'm at roughly 7 feet right now.
Weighted pull ups with 70 pounds x3 (can do 35x5 right now, trying 45 next Monday).

General-I don't have any quantifiable parkour goals, but some other things I'd like to work on are:
My attitude. One of the biggest hindrances to my training is my tendency to become frustrated very quickly. I need to work on my patience and focus.
Posture. The more I read the more I found out about how sitting around all day is terrible for your lower body. I can't cut sitting out of my life, but I can at least keep my back straight and my chest up.
Flexibility. This is one of my weakest areas by a long shot and something I really want to improve for my overall well being.
Cardio. I have very poor cardio, but I don't have a plan to work on it yet. I don't want to kill myself with extensive strength training and cardio on top of it. I plan to start jogging on my rest days to keep blood flowing and I'll see where I get from there.

Also, I won't be including my diet in here because it's not something I plan on improving. I have a mediocre diet but luckily I'm much less concerned with how I look than how I perform. I'm a guy who enjoys his food ;p
Title: Re: Dick's training log
Post by: Dick Stapleton on February 15, 2013, 02:45:23 PM
Friday, Feb 15

General training-

Got out of class early so I decided to practice a little in my back yard. I have some cinder blocks and a fence post that I previously used to start deadlifting that I now set up as a makeshift rail. I spent about 15 minutes practicing precisions and did alright. I landed most of them but it was a little slippery and I landed on the middle of my foot more than the ball. When my legs got tired I switched to handstand practice. My best hold today was only about 5 seconds, I lost a lot of progress on those. I then spent the better part of an hour practicing my max broad jumps, more hand stands, some climb ups on my shed, and wall runs on a tree. At the end of the hour I added about 6 inches to my broad jump by fixing up my technique a bit, and I stuck some precisions that felt pretty good.

My sister wanted to have a movie day, so I had to get in an upper body workout in about 20 minutes. I made it quick and only did bodyweight isometrics.
Tuck front level:3x15s (roughly)
Tuck planche:3x8-10s (I struggle with these)
Did a few tuck lever pullups as well.

I'm hoping to go to an open gym around 9 tonight, but it doesn't look like I have a ride. I haven't made it there in about a month but the guy who runs it lets us set up the gym however we want. We usually practice vaults and set up an especially challenging (at least for us) double kong.

http://www.youtube.com/watch?v=z00LuTpH7SY wonder if I can still pull that off. Gotta try one outside sometime, but much smaller.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 15, 2013, 09:10:42 PM
Still day one

I ended up making it to the open gym and had a great time. I did a few front flips but wasn't really feeling them. I spent a lot of the time working on precisions between balance beams and this upward lache that I find really challenging. I used to need to dive into it, but I'm able to get it starting from a dead hang now. Also worked on more handstands, some lazy vaults, palm spins, and I tried for like a minute to learn an italian job but I didn't pull it off. I'll get that next time.

There were a lot of younger guys there, and 2 of them were also training precisions and I was able to help them fix their technique up a little and they found it much easier. Also got to help some guys work on their kongs and got to do some double kongs =D. I love those. Needless to say, I'm not gonna be able to walk tomorrow after all this jumping.

Edit: I completely forgot to mention that I actually managed 5 straight muscle ups at the open gym. They were on the sort of flexible bars, though, which makes it much easier. I'll count it when I get it on a stable bar.
Title: Re: Dick's training log
Post by: Ryan A. Vetter on February 16, 2013, 10:09:27 AM
Posting to follow, I think more traceurs need to work on cardiovascular exercises.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 16, 2013, 02:06:24 PM
It's definitely a weakness of mine, but my work capacity isn't currently high enough to handle the 500 strength goals I have as well as cardio. That's not to say I'm purposely leaving out cardio, I just won't be focusing on it until I achieve some of my other short term goals. I'll be jogging on my rest days not to mention hitting my punching bag (which is sadly far too light) and probably do some jump roping because it's fun. As I get back into the swing of things I'll start some actual running, but for now cardio will be more of a side project.

For today, though, I'm way too sore to do anything.

Here's a dull, unedited video of the first 2 minutes of precision training yesterday. http://www.youtube.com/watch?v=-FsNJfIFYKU
This helped me see some things I need to improve. Most notably, I was landing on the middle of my foot instead of the ball and I wasn't engaging my calves in a lot of the landings. That as well as the damp dirt are why I slipped several times. All in all, not bad for my first time trying those precisions in months, but definitely a lot of work to be done.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 18, 2013, 03:09:03 PM
Monday, Feb 18

So I spent the weekend massaging and stretching my terribly sore quads, and today my legs finally worked again and my shoulders were no longer sore. I only got 6 hours of sleep and felt pretty tired. After a healthy meal of chinese food and a donut (My dietary choices are spectacular, I know) I went to the school gym with some friends.

I've officially achieved my first goal! I managed 6 straight muscle ups on a stable bar ;D! It was a great feeling, and I counted that as my warm up. It woke me up a little and gave me some confidence. My workout today was:

Weighted pullups 4x3 with 45 pounds in my lap 
Handstand pushups with a friend holding my feet 3x3
Tuck front lever hold-3x10s (I got my back pretty flat today so I had much more trouble holding it)
Tuck planche hold 3x8s. These were bad I was struggling to even get off the ground =\
Tuck front lever pullups 3x5
Archer pushups 3x5 on both sides
Deadlift 3x4 205 pounds (after a warm up set with about 135). Less weight than I've previously lifted, but my legs weren't 100% better and my form was significantly better than usual
Finished it off with another 3 then 2 muscle ups.

Overall I feel great about my workout. When my legs are back to 100% I think I'll start squatting because only 1 leg exercise compared to 6 upper body is pretty imbalanced.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 20, 2013, 09:57:48 AM
Wednesday, feb 20th

Did some early home conditioning today

Tuck planche 4x10s (used makeshift paralletes to take some strain off my hands which were hurting yesterday)
Tuck front lever 4x10s (working on getting my back flat. It's funny how a slight extension drastically reduces my hold time)
Handstand pushups (against wall) 3x2..I'm ashamed to say I can barely do these anymore.
Climb ups-3 sets of 2, 3, then 5. Also did one muscle up to finish it off
Deadlift 2x5 with 4 cinderblocks. I didn't have a spotter so I kept the volume low in fear of my form degrading without me noticing. Don't want to cripple myself.
Tiny bit of jumping

Being able to hold the tuck planche with better form made it significantly more challenging and tired me out a lot. I also tweaked my left forearm which is why I cut the upper body work down to 2 push and 2 pull (although climb ups are partially push as well). I hope it's nothing serious.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 21, 2013, 11:36:35 AM
Thursday Feb 21st

So as it turns out my forearm is fine from yesterday. I probably just aggravated it slightly because I feel fine today  :)

Did some precision/balance training today. I used the same setup as the above video and focused on landing more on the balls of my feet and had moderate success. To try to work on overall balance, I was staying on the "rail" as long as I could after each precision. Sometimes I'd fall right off, but usually I got at least 3 seconds, and sometimes up to 15 or so. I've got a minor cold (and shit endurance) so I got tired really quickly and called it quits since it's technically an off day. Did a few muscle ups on a sketchy bar in my back yard (one of these days it's gonna snap and I'm gonna land on my ass) just because I love those. Finished with some stretching.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 23, 2013, 07:39:44 AM
Friday Feb 22

Went to the open gym again with a bunch of friends. To my disappointment I could only do one muscle up on rings, and barely any on bars. Spent the night doing a mix of things. Mostly laches and precisions with some flipping thrown in there. I surprised myself by trying a few side flips which have always scared me, but I didn't land any because I was too scared to actually jump. I was proud of myself for doing a precision I had been previously too scared to try, but overall I was in a crappy place mentally last night so not much else went very well.

Precisions yay. I'm bad at them going down, my knees come too far forward. I'll work on improving that next time
http://www.youtube.com/watch?v=Uqd57wtNVcs
Title: Re: Dick's training log
Post by: Dick Stapleton on February 25, 2013, 04:23:09 PM
Not a good day at all. I felt mostly better from being sick so I decided to go to the gym as I usually do on Mondays. I felt a little shaky beforehand but figured I was just nervous for working out, so I did 5 muscle ups with good form then did the following

Weighted pullups (45#) 4x3, only got 2 on my 4th set so I stopped
Tuck planche 3 or 4x10s. I think 3 sets.
Tuck front lever 3xrandom times

At this point I was feeling terrible so I decided to pretty much call it quits. Did about a total of 10 more muscle ups and some light (135#) deadlifts just for practice while my friends finished working out then we headed out. Gonna have to take a few days off, hopefully I didn't make myself more sick today.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 02, 2013, 08:06:20 AM
I spent all week resting and trying to recover from being sick, but I still have a cold that I can't seem to get rid of.

Friday, March 1st

Went to open gym and just messed around with front flips, precisions, laches, rope climbing, etc. I spent most of the time goofing off because I really needed some fun after what has been a really shitty week. I was landing front flips better than usual, and I felt good about my precisions. Hopefully next week will be better.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 05, 2013, 06:33:43 AM
Monday, March 4th

Workout:

6 muscle ups
Weighted pull ups 3x3 with 45 pounds
Handstand pushups (feet held by a friend) 5x4
Deadlift-3x4 with 185 pounds-Something was very wrong with my form but I couldn't figure out what I was doing wrong so I stopped.
Tuck front level 3x5s
Tuck planche 3x10s
Some leg lifts

I didn't sleep nearly enough all of last week and still have a minor cold, so my workout was fairly crappy. I need to get back to sleeping properly so I can start making actual improvements.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 06, 2013, 02:49:10 PM
Wednesday, March 6th

Finally feeling better. My cold is pretty much gone and I got a good amount of sleep last night.

Workout:

5 muscle ups
Tuck front lever 3x5 seconds-getting my back almost 100% flat =D
Tuck planche 3x10s-my hands are slowly adapting so I'm able to actually elevate my hips a little now.
Weighted pull ups-3x3 45 pounds. I can't seem to make progress on these, I almost failed on my last rep so I didn't do a 4th set.
Handstand pushups (feet held by a friend) 5x4
Tuck front lever pullups 3x4
Archer pushups 2x5 each hand. These felt bad and everybody was waiting on me so I skipped a few sets.
Deadlift-warmed up with 135x5, 185x5, then 3x5 with 205 pounds. My core was completely spent so I couldn't do a 4th set with good form, but I tried.
2 sets of 3 more muscle ups
Some random jump roping for fun, the first cardio work I've done since starting this journal =p

Although I'm a little frustrated that I'm not improving my weighted pull ups (probably my favorite exercise right now) at all I'm getting stronger at most everything else. Pretty soon I need to start running, squatting, and training.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 09, 2013, 06:19:27 AM
Friday, March 8th

One of the toughest days of training I've had so far

Workout:

A few muscle ups
Weighted pullups 3x3 with 50 pounds  ;D Failed on 4th set
Handstand pushups 4x5 followed by handstand practice
Tuck front lever 3 sets didn't time
Tuck planche 3x10s
Deadlift 3x5 205 pounds
Several minutes of jump rope

Later that night I went to the open gym with several friends
Worked on laches to muscle ups and a few downward laches.
Some front flips, kongs, precisions, and italian jobs
Tried my first side flips but they came out more as front flips oddly.
Also tore a callous pretty badly =\
Title: Re: Dick's training log
Post by: Dick Stapleton on March 11, 2013, 06:54:47 PM
Monday, March 11th

Crappy day. Didn't work out until late, felt awful, didn't get much done.

4 muscle ups
Weighted pullups 3x3 with 50 pounds-only got my eyes over the bar so that's pretty shitty range of motion. Should probably go back down on weight.
Handstand pushups-4x4
Tuck front level 5x5s (roughly). I need to take a video, I think I'm getting somewhere near the advanced tuck.
Tuck planche 2x10s. Hand hurt too much to continue and I was discouraged anyway
More muscle ups to boost my confidence
Deadlift 3x5 205 pounds. My form felt good this time. I'm trying to fix that before increasing weight.
Some jump roping

A callous completely tore off today so now I have a rocket ship shaped patch of skin missing from my left hand.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 14, 2013, 04:45:31 AM
Wednesday, March 13th

Practiced some handstands against a wall
5 muscle ups
Tuck front lever 5x5s
L sit 3x10s (doesn't hurt my hand so I'm gonna substitute that for planche for now)
Weighted pullups 3 with 50 pounds, 2 with 45, another 3 with 50. I could barely do these =\
Handstand pushups with friend holding feet 4x4, practiced a few awful freestanding handstands
Deadlift 3x5 with 225 pounds. Finally increased weight a little bit, but that's still nothing
Some leg lifts, dips, and jump roping
Tried a precision to front flip (my first flip attempt outside) and my foot slipped because it was wet which killed my jump, and I landed ass first in muddy woodchips.
Also played some dodgeball but my elbow was killing me from throwing so I stopped pretty early
Title: Re: Dick's training log
Post by: Dick Stapleton on March 18, 2013, 10:29:48 AM
Monday, March 18th

So after last week I was feeling a little beat up and I realized that the work I was doing (especially with weighted pullups) was too intense with too little volume for me to benefit as much as I should. When I did sets of 3 weighted pullups the 3rd was usually very poor range of motion. I decided to take this week off the gym and focus exclusively on bodyweight training (my favorite) and work on some skills as well as strength. When I get back to the gym next Monday I'm going to deload a little bit and focus more on quality reps than preset numbers.

Today's workout:

Handstands against a wall. I did 3, didn't time them. I focused mostly on form and controlling my legs which usually flop a bit when I try freestanding.
Climb ups 3x2. The wall of my shed is wood and it was wet. I used to not be able to even almost get one climb up on days like this, but I managed to get increasingly better climb ups each time. I'll take that as evidence of strength gained.
L sit 4x13s. My legs are still slightly bent at the knee. That's a flexibility issue, though.
Front lever 3x10s. These didn't feel right, I think I was tired from the L sits.
Did a one handed pushup on each side with moderate form, better than it has been.
5 towel pull ups for fun
Tested my max broad jump. I'm very consistent with my max at roughly 7'6. That's 6 inches more than when I started this log!
Spent a few minutes practicing broad jumps. What used to be my max 2 months ago now seems too easy. I'm aiming for 8 feet soon =)
Practiced a few more handstands, got one that was at least close to 10 seconds. Practicing controlling my legs on a wall made a huge difference just today.

Going back to all bodyweight for a day made me really happy. I wasn't having enough fun with my training the last 2 weeks, so today was a blast.  ;D
Title: Re: Dick's training log
Post by: Dick Stapleton on March 21, 2013, 08:54:40 AM
Wednesday, March 20th

Indoor rock climbing for about 3 hours. Didn't do an actual workout but had a great time climbing around on the bouldering walls. I managed a few v2s but mostly only completed v1s. I need to really work on my grip strength.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 22, 2013, 08:01:54 PM
Friday, March 22nd

Some outdoor fun. I landed my first front flip outside plus found an interesting spot to do a probably 5 foot bar to bar lache. Did some precisions on the bottom of a slide, few muscle ups, and other random fun. Failed pretty hard on an italian job =p.

Open gym ;D. Warmed up with the basic vaults and did a decent kong to front. I felt great about my front flips today. I landed several completely upright when I used to land in a deep squat all the time. Practiced handstands and got one over 10 seconds but it was sloppy. Tried side flips but I still do the rotation entirely wrong. Also did some sloppy precisions, random broad jump practice, and practiced generating swing on a bar. I'm getting somewhat decent at that, but I left with a bloody mess of a left hand. Most open gym sessions I climb the roughly 18 foot rope up to the ceiling and do 3-5 pullups depending on how I feel at the top. Today my friend went up and did 9 so my rarely seen competitive side kicked in and I went up the rope for the 2nd time tonight and banged out 10 pullups on the ceiling. I felt accomplished but my arms hate me. Overall it was a great day.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 26, 2013, 04:50:04 AM
Monday, March 25th.

Workout:

3x4 muscle ups
4x5s tuck front lever
3x15s L sit
5 L sit pullups
3x2 one handed pushups each side
Leg lifts
Tested max broad jump against a friend. Only beat him by a few inches
One sprint on a circular track..only did one because the track curved so much that I was practically running sideways. I'm surprised I didn't blow out my knees
Some weak handstand practice
Title: Re: Dick's training log
Post by: Nick Holmes on March 26, 2013, 05:57:09 PM
Good work man. How far can you broad jump now?
Title: Re: Dick's training log
Post by: Dick Stapleton on March 27, 2013, 09:58:43 AM
Wednesday, March 27th

Training

Spent a while practicing handstands and broad jumps

Workout:

Tuck front lever 4x10s
L sit 3x16s
Climb ups 3x2
Handstand pushups (against wall) 3x2
Tuck front lever pullups hanging from a tower 3x3
One handed pushups 3x2 both hands
My toe nail ripped off
Leg lifts
Planks

Finished off with a cold shower and now it's time to stuff myself with food  ;D
Title: Re: Dick's training log
Post by: Dick Stapleton on March 27, 2013, 10:01:21 AM
And Nick, thanks! A little encouragement goes a long way. I don't have an actual measurement of my broad jump, but I took a video today and it could be close to 8 feet. The fence post in the 2nd clip is about an inch taller than me (and I'm 5'11) and I landed a bit more than 2 steps away from the end of it.

http://www.youtube.com/watch?v=s8AVyX2hH84
Title: Re: Dick's training log
Post by: Dick Stapleton on March 27, 2013, 10:04:15 AM
Also some of my best handstands from today:
One of those was about 10 seconds =)

http://www.youtube.com/watch?v=N-n-Fa-5bo8
Title: Re: Dick's training log
Post by: Russell Wilkie on March 27, 2013, 11:01:02 AM
Awesome work on the handstands, man! Little jealous of you towards the end when you did that tuck planche to handstand =P
Title: Re: Dick's training log
Post by: Dick Stapleton on March 27, 2013, 01:28:50 PM
Thanks  ;D. But my arms were bent so far I almost kissed the ground. It's technically really bad form, but it makes it a lot easier.
Title: Re: Dick's training log
Post by: Nick Holmes on March 27, 2013, 01:46:31 PM
I'm flattered about  getting a video reply  ;D. I remember when I started I got 6 feet, so a 2 foot improvement, no reason why we can't eventually get up to 10. My broad jump is about the same. I have these boards that stick about an inch or two off the ground outside. I grab a loose scrap board and put it out a set distance. I do it over and over until I can stick the landing five times in a row, then I will move it back an inch. It's great  motivator and way of viewing my progress.

Keep it up, progress is good!
Title: Re: Dick's training log
Post by: Dick Stapleton on March 27, 2013, 02:09:28 PM
Haha I kept meaning to take a video and that made me decide to do it. I like having videos because it lets me see that I actually did improve and it also gives me a way to check my own technique and see what needs work. Also, it's a little more credible when I have a video. And that's awesome man! You're at about 8 feet too? 10 feet better watch out, we're coming for it.
I like that, that's a good way of training. I don't actually practice jumping very often because I mess my knee up, but when I do I tend to just go for max and then try to beat that. Precisions are a different story.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 30, 2013, 06:47:20 AM
Friday, March 29th

Open gym at all american gymnastics. Did the usual stuff, but I ate shit on a double kong that I couldn't quite pull off. Someone has a video of it and I'll try to find that. I spent most of the time helping a few friends learn kongs and front flips so I didn't get in very much training. I also got 1 muscle up on rings which I haven't done in a while.
Also did 11 pullups on the ceiling and finally got a video of it.
http://www.youtube.com/watch?v=fG2ijBhYnUY
Title: Re: Dick's training log
Post by: Nick Holmes on March 30, 2013, 05:35:47 PM
That climb up has to wear you out but I'm pretty sure you should go all the way down for a pull up.
Good stuff
Title: Re: Dick's training log
Post by: Dick Stapleton on March 31, 2013, 05:17:42 AM
I didn't realize that I wasn't when I was up there, it's pretty intimidating haha. I was just trying to get to 11 as fast as I could so I didn't waste any energy hanging there.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 01, 2013, 01:46:06 PM
Bit of a weird day of working out for me

2x5 muscle ups
4x10s front lever
L sit 20s 15s 15s, hip flexors burned out
Some lower ab work (trying to fix some imbalances, my lower abs are extremely weak)
Hip thrusts

Really short workout, I'm pretty disappointed now that I look at it but I need to get more flexible before deadlifting again, not to mention squatting.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 04, 2013, 04:37:42 AM
Wednesday, April 3rd

Spent all morning working front lever exercises then went to the gym
2x4 muscle ups
Weighted pullups 3x3 with 35 pounds. Decided to go back down on these and slowly work up again.
More front levers I forget how many and how long
L sit 3x15s
Pseudo planche pushups 5x3

Title: Re: Dick's training log
Post by: Dick Stapleton on April 05, 2013, 10:27:17 AM
Thursday, April 4th

Front lever practice
Good amount of handstand practice
Hours of volleyball.
Landed several front flips outside, but I land in a really low crouch and sometimes have to put a hand down. I have to work on that.

Absolutely loving the nice weather.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 07, 2013, 11:32:35 AM
Friday, April 5th

Went to the open gym. Worked on a variety of stuff. Notably, I managed to climb up and down the rope twice without stopping but it was sloppy. I tried to get sideflips down but I really can't seem to get the feel for them.

If anyone needs a good laugh here's the double kong that I messed up last week:

http://www.youtube.com/watch?v=tGiMmQD8-RA
Title: Re: Dick's training log
Post by: Nick Holmes on April 07, 2013, 01:07:49 PM
Do you know what you did wrong on that double kong?
Title: Re: Dick's training log
Post by: Dick Stapleton on April 07, 2013, 02:51:51 PM
Several things! What really killed it is I didn't run fast enough but I also jumped more up than forward, didn't push hard enough on the second block and didn't bring my chest up to let my knees come through. And if there's anything else you noticed please inform me so I can work on it  :)
Title: Re: Dick's training log
Post by: Nick Holmes on April 08, 2013, 01:17:52 PM
ok  :)
Doing a split step approach will help you keep a lot of that speed, plating you hands deeper on the second object makes it easier to get your feet past the object. If you you plant your hands deep on the first object it'll make up for the difference you get from putting your hands deep on the second.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 08, 2013, 04:29:59 PM
Yeah my split step was sloppy but if you watch closely I still tried to do one, my feet just ended up together. You're right about the hand placement, but that's really a product of my lack of speed and high jump angle. If I had jumped a little more forward I would have been able to put my hands a little farther back on the first block but with how I jumped I would have had no power reaching farther. And I couldn't have hit farther on the second block because I was too far back from my screwed up jump. So yeah, very good points, but it all comes back to the takeoff.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 08, 2013, 04:35:39 PM
Monday, April 8th

3 muscle ups-lost some skin on both palms at Friday's open gym so I had to stop these before I bled.
Front lever 5x10s
Demonstrated another 2 muscle ups for my friend who's trying to learn them and my forearms started hurting
Weighted pullups 3 with 35 pounds. The top of my forearms right under my inner elbow were burning so I stopped these immediately.
Tried l sits, managed 2x15s but same thing forced me to stop.
Pseudo planche pushups 3x5
Handstand work to finish it off

Feeling a little beat up. My hands are torn, I hurt my foot playing volleyball yesterday, and now whatever went wrong with my arms today. I'm not gonna do any muscle ups the rest of the week because that's probably what hurt me.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 10, 2013, 09:50:33 AM
Tuesday, April 9th

Alternating between tuck front lever and tuck planche at 1:30 intervals, 4 sets of 10s and 8s respectively
Some volleyball

Wednesday, April 10th

Bent arm tuck planche to handstands. Tried about 5 but didn't manage to balance after any of them.
Spent a few minutes trying precisions but my foot is still bugging me so I stopped.
Tuck front lever 5x15s (roughly). I realized that for most of the time I've been doing these wrong and not even engaging my lats which I'm now fixing
Tuck planche 4x8-10s depending on the set. My wrist still hurts when I do these but stretching has definitely improved this.
Towel tuck front lever pullups 3x4
One handed pushups 3x2 both hands, but only got 1 rep on my 3rd set lefty. I'm getting much better form with these ;D.
Spent time working on hip thrusts and lower ab work. Found out recently that my lower abs are so weak they barely function which is the only reason I started training them specifically.

Also took a video of one set of each tuck hold to check my form and so I have something to compare future progress too. My tuck planche has gotten ridiculously better since I started but still needs a lot of work, same with front lever but with a less drastic increase.

http://www.youtube.com/watch?v=QMtcbBnlvHM
Title: Re: Dick's training log
Post by: Dick Stapleton on April 13, 2013, 04:48:01 AM
Friday, April 12th

One of the most fun open gym sessions I've had. Although I bitched out of trying backflips I got a lot of other things done.

Managed 2 muscle ups on rings with very little kip
Pulled off several upwards double kongs
Climbed the rope without using any leg swing at all
Not sure what it's called, but basically hanging on the lower of the uneven bars in a dip position, and, similar to the top out of a climbup, push the hips up and back and do a kong over the bar and catch the higher bar. I always wanted to try that and finally pulled it off.
Lastly, there's this insanely far lache that I always tried to pull off as a joke, but I got so close to it last night that I actually got my hands around the bar once, but I couldn't hold it. My friend has a video so I'll post that when he puts it up.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 13, 2013, 07:25:01 AM
After watching these videos I realize my swinging technique was really bad and I need to kick back higher off the muscle up if I'm gonna make it. Next time I'm determined to pull that off.
http://www.youtube.com/watch?v=wvpRiu-Ufs8
Title: Re: Dick's training log
Post by: Dick Stapleton on April 15, 2013, 02:52:18 PM
Monday, April 15th

2 solid hours of volleyball followed by an outdoor workout at the park :).
4 muscle ups. I'm gonna take a break from these because I'm really killing my elbows. But I've been working with my friend over the past few weeks and today he got his first muscle up! It was awesome to see him finally pull it off.
Tuck front lever (not quite advanced tuck but getting there) 5x6s roughly. Didn't time.
Tuck planche 4x6s
Handstand practice
Swinging on bars practice
Found a thin bar about a foot off the ground and I was sticking precisions really well. Landed mostly on the balls of my feet and managed to not slip at all. Did I mention that I love barefoot training?
Title: Re: Dick's training log
Post by: Dick Stapleton on April 17, 2013, 12:56:09 PM
Wednesday, April 17th

Spent about 10 minutes working on precisions in my yard. I'm getting better about landing on the ball of my foot and I'm able to stick most landings pretty well.
Did a few random tuck front levers.
I was babysitting my little cousin at my grandma's where I have a tetherball pole set up, so I used that to practice flags with my weak hand (left) down, something I always kinda wanted to do. I can already flag for a max of about 5s with my right hand down, but couldn't even come close to lefty. So I spent some time on it today and though I couldn't hold it for more than a split second I was finally able to get into the right position.

I didn't get an actual workout in yet but I'm going to go do some front lever practice and maybe L sits or planche, depending on how my hand feels.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 17, 2013, 01:21:09 PM
I'm actually too sore to do anything more. Tried a few front levers but they just felt painful so I'm gonna rest for today.
This is my precision training from today. Much better than the last time but still lots of room for improvement.
http://www.youtube.com/watch?v=Wo24XFhyf64
Title: Re: Dick's training log
Post by: Dick Stapleton on April 19, 2013, 08:43:00 PM
Didn't do an actual workout today but I did a hell of a lot. Started out with 4 straight hours of 2 on 2 beach volleyball (I'm now a lobster) and then went to open gym later for 2 hours. Needless to say, I didn't get very much accomplished at the open gym. I found that my precisions on the balance beams have improved substantially, and got my arms to something like 30 degrees into an iron cross. I spent a lot of time helping a friend and two other guys with kongs, which was awesome because I love teaching people.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 20, 2013, 07:22:06 PM
Saturday, April 20th.

Well it's 4/20 so I got high as hell..rock climbing!
Spent about 2 hours at an indoor rock climbing place. Did mostly v0's and v1's, pulled off one or two v2's. Rock climbing makes it painfully clear how weak my grip strength is.

Also, some bad news. My elbows have been bothering me lately but today it got really bad. I'm thinking about taking a week or two off of upper body work to let them rest and see if the pain goes away.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 29, 2013, 12:39:59 PM
So unfortunately my elbow still isn't better. My left elbow feels a little weird, but almost everything makes my right elbow hurt. Tuck planche and front levers don't hurt as much as other things, but I haven't been doing them anyway just to be sure. The fact that the pain has barely gotten better after more than a week is discouraging so I'll give it a little more time and hopefully get better.

I've also barely been training since last Saturday. I've done a little bit of training with precisions and kongs, which oddly don't hurt, but all in all I've been too discouraged to do any real training. Hopefully I'll get back into the swing of things soon.
Title: Re: Dick's training log
Post by: Nick Holmes on April 29, 2013, 06:39:30 PM
Good Luck healing up!
Title: Re: Dick's training log
Post by: Dick Stapleton on May 01, 2013, 05:02:20 AM
Thanks man! I did some light exercises, mostly pullups planches and front levers then massaged the whole area and it feels pretty good today. I'm gonna keep resting for at least this weekend but I'm hoping it's almost better.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 02, 2013, 07:41:54 PM
Little bit of good news!

After volleyball tonight we got to talking about muscle ups and after my brother did one I decided I had to at least try. I was able to easily do 3 with an extremely minor pain. So minor it might have been more that I was expecting it to hurt than my injury. I'm still gonna rest for a little longer, but damn it felt good to still be able to do them.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 03, 2013, 07:59:08 PM
And now for a little bad news, my elbow hurts again after some practice swinging on the bars tonight.
I messed with some new things on the uneven bars, worked on a particularly challenging upwards precision, upwards double kongs, and lots of nonsense. Also practiced italian jobs.
There was a measuring tape on the ground so I decided to test my max broad jump and I made it 8'6 measuring from my toes where I jumped to heels where I landed. Feels awesome because I haven't been deadlifting for weeks but I can still jump as far.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 06, 2013, 08:45:37 PM
Monday, May 6th

Went to the park to get in some actual parkour training and managed to accomplish several things that I wasn't sure I would be able to do.
Started with kongs on picnic tables and very short double kongs on garbage cans, then worked up to a kong then double kong longways over the table. After that I set up a garbage can about a foot away from the table. The can is maybe a foot higher than the table. Could be a little more or less, not sure. Did an upwards double kong from the table to over the can. These were incredibly sloppy at first but I realized I wasn't doing the split step, started using it and was able to make it much cleaner.
Next I started tic tacs off a tree just for fun, and realized I was getting kind of close to landing on the bench of a nearby table. It took me a few tries but I was able to tic tac to precision consistently after working up the confidence. Although I did slip once and hit my shin. Unfortunately there's a video of just about every attempt except that one.
Did a small, easy kong to precision from a rail to bleachers. I wanted to get up to the second step but bitched out.
Saw a precision that looked way too far for me to land but tried it anyway and to my surprise was able to stick it.

Overall I had a great time training and overcoming what to me were some serious mental and physical challenges. My friend took a lot of videos on her phone that I might post if she sends me them, but I really wasn't concerned about filming today.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 10, 2013, 02:36:02 PM
Makes me sad to see how much time I've wasted not training, but it's better than making my injury worse, I guess.

I've done a couple minutes of handstand practice against a wall the last few days. Kept it very light. Up until yesterday it hurt to extend my arm fully, but today I feel no pain at all. I did some tuck front levers and they felt fine. It's progress, at least.

Probably going to open gym later, I'll update if I do.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 10, 2013, 08:14:11 PM
Friday, May 11

Went to open gym. Worked on laches and swinging in general plus threw in a few muscle ups which I now regret. Worked on a series of 3 precision jumps-from the floor to a balance beam to two others. I tried to make it as smooth as possible with little pause in between jumps. I was able to perform it smoothly one or two times, but generally I needed a slight pause on the first beam but not as much on the second, as the last jump was at least 6 feet and up a few inches. I also worked on upwards double kongs which have started to feel almost too easy as long as I do the split step.

Those were the main things I worked on. I also did some handstands, iron cross progression, front flips, attempted side flips, and other assorted nonsense. Feeling pretty positive, time to go massage my elbow.

Edit: Forgot to mention that I jumped 9 feet from toe to heel last night. Watch out, 10 feet. I'm coming for you.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 14, 2013, 07:11:22 AM
Spent a lot of time on Sunday working on freestanding handstands. I managed 2 consecutive freestanding pushups but they were sloppy and not very good ROM.
Did a couple tuck front levers, tuck planches, and handstands on Monday. Elbow is still bothering me.
On a side note, I haven't had much of an appetite since my training died down and I've dropped 10 pounds so I'm at 185 now.
Title: Re: Dick's training log
Post by: Tony on May 14, 2013, 01:53:47 PM
Seems like you'e making a lot of progress bro. Wanted to thank you again for helping me on my journal thread. Your training looks good, better than mine at least. I've just been working on tricking stuff until I get access to open gym (i've been really busy).

Keep us updated with your training, it's always good to see friends going at this stuff too.

Good luck with everything, man.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 15, 2013, 03:55:08 AM
Thanks a lot bro! Haha if you learn anything from my training so far let it be to watch out for overuse injuries. I haven't been able to do actual strength training for nearly a month so I haven't progressed at all in that area.

And I've been following your log too but I haven't had time to comment. Good work for sure! And my training is no better, it was just focused more on strength than skill. As long as you're challenging yourself you're doing something right.

Thanks again :). I appreciate the encouragement, especially right now.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 17, 2013, 07:39:27 AM
Friday, May 17th

Spent at least 10 minutes a day Wednesday and Thursday working on handstands against a wall. A few outdoor front flips on sand yesterday, over rotated on them all. Did an outdoor upwards double kong as well.

As for today I spent a little under an hour working on handstands, broad jumps, and precision jumps. Some of my handstands were decent but a lot of them I fell very quickly. I was hitting about 9 feet very consistently with my jumps. With precisions I was using the same setup as usual and staying on the bar as long as possible after landing it for extra balance practice.

As a result of my elbow problem and also the fact that it's beautiful out and I'm feeling a little motivated again, I'm planning to focus on skill, technique, mobility, and cardio over the summer. I'm going to try to maintain a decent level of strength (especially for muscle ups) but not worry about progressing with that as much until the nice weather ends. I don't know if I'll stick to this or not, but that's kind of the plan for now.
Title: Re: Dick's training log
Post by: Nick Holmes on May 17, 2013, 07:13:45 PM
Haha I kept meaning to take a video and that made me decide to do it. I like having videos because it lets me see that I actually did improve and it also gives me a way to check my own technique and see what needs work. Also, it's a little more credible when I have a video. And that's awesome man! You're at about 8 feet too? 10 feet better watch out, we're coming for it.
I like that, that's a good way of training. I don't actually practice jumping very often because I mess my knee up, but when I do I tend to just go for max and then try to beat that. Precisions are a different story.
Remember this? Just another foot further ;D
Keep it up and do your best to avoid (more) injury.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 19, 2013, 09:38:37 AM
So close! I need to start deadlifting again because I doubt simple practice will get me another foot any time soon. Are you still working on your max broad jump too?
Title: Re: Dick's training log
Post by: Nick Holmes on May 19, 2013, 06:18:45 PM
Yes, the summer will give me a lot more time to train and actually plan out what I am going to do. Not to long ago I found out my precisions weren't doing to well because the board was sliding away. I plan on doing long jumps and running precisions too. My sore throat persisted so I am resting more just to be safe and to make finals less stressful. Around mid July I should be able to do a summer weights class, I am trying to figure out if I can come to them as I please, if so then my summer just got a lot better. The last thing I want is that I have to go to the class every week day and I will end up overtraining because of training at home too.
 :'( Tuesday is the last team jam for a while, the summer ones will be spaced out.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 21, 2013, 06:45:25 AM
Summer=parkour season, for sure. And I've got a decently bad cold, too. I can't say that's hurting my training any, though.

If the board is sliding out you're gonna need a new place to practice or you could try putting some weight like cinder blocks behind it to prevent that.

If you take a weight class you'll probably see ridiculous increases in your performance, assuming you do the right workouts. You know all about rep ranges for strength/hypertrophy and all that, right? And I'd assume you can just show up whenever which would be preferable, overtraining is a bitch.

Why aren't you having team jams over the summer? Wouldn't that be the best time for it?
Title: Re: Dick's training log
Post by: Dick Stapleton on May 21, 2013, 06:50:45 AM
Monday, May 21st

Spent 10 minutes working on handstands against a wall
Worked up to max deadlift at a friend's house..after however long I've been off deadlifting I blew out my last PR of 235...by 70 pounds. I got 305 up for 2 sets of 2 reps but not all of them were with good form (my "spotter" neglected to tell me when my back rounded). I still have some mobility issues to fix before I can seriously deadlift again and I don't even feel like the 305 counts because it's really the technique that matters.
Did a few tuck front levers, I can barely hold them now and they irritate my elbow slightly.
Some tuck planches. I can hold these pretty well but not for more than a few seconds now.
Volleyball, handstands, and tuck planches to handstands.

And now I'm very, very sore.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 22, 2013, 07:33:12 AM
Tuesday, May 22nd.

Another day of volleyball and handstands. I can hold 5 second handstands pretty consistently and every couple tries I manage to exceed 10 seconds. I'm getting a lot better at correcting myself when I start to lose balance.
Later on I was drilling a precision jump that's very, very close to my absolute max jump. Despite being tired and it being dark I managed to at least make the distance most times and even stick it a few times, but mostly my feet slid.
I also tried a slightly less than vertical wall spin but couldn't get myself to commit.
Couldn't pull off a double kong that I've done several times before.
Title: Re: Dick's training log
Post by: Nick Holmes on May 22, 2013, 04:57:56 PM
Summer=parkour season, for sure. And I've got a decently bad cold, too. I can't say that's hurting my training any, though.

If the board is sliding out you're gonna need a new place to practice or you could try putting some weight like cinder blocks behind it to prevent that.

If you take a weight class you'll probably see ridiculous increases in your performance, assuming you do the right workouts. You know all about rep ranges for strength/hypertrophy and all that, right? And I'd assume you can just show up whenever which would be preferable, overtraining is a bitch.

Why aren't you having team jams over the summer? Wouldn't that be the best time for it?

Well it turns out I will have barely, if any days that I can go to the weights class because of when I get my license. I will make do with limited weights I have available at my house and bodyweight exercises. Team jams are a little hard to plan in the summer and will be spaced out a lot more. Before it was after school tuesdays and thursdays if we could. I'll have a big update soon in my log. So happy I am done with finals ;D
Title: Re: Dick's training log
Post by: Tony on May 22, 2013, 07:17:15 PM
Hey man, your precision length is impressive. I'm at about 6 ft because I'm a weakling (125 lbs & age 16) :P

What's your vertical jump?
Title: Re: Dick's training log
Post by: Dick Stapleton on May 22, 2013, 07:40:15 PM
Well it turns out I will have barely, if any days that I can go to the weights class because of when I get my license. I will make do with limited weights I have available at my house and bodyweight exercises. Team jams are a little hard to plan in the summer and will be spaced out a lot more. Before it was after school tuesdays and thursdays if we could. I'll have a big update soon in my log. So happy I am done with finals ;D
Do you get your license later in the summer? Yeah just make due with what you have. I personally like to train cardio and technique in the summer, although I end up playing more volleyball than anything because that's what my friends are into. Looking forward to that update in your log!

Hey man, your precision length is impressive. I'm at about 6 ft because I'm a weakling (125 lbs & age 16) :P

What's your vertical jump?
Thanks a lot! I've been working hard at it. There's a really big precision I need to put up a video of but I have yet to take it. When I started this log back in February I was at 6 feet as well, you'll be able to improve that a lot. You're young and you've got all the time in the world :). What's your height? At your weight you'll be able to jump faaar as your legs get stronger.

As for my vertical I have no idea. Quite honestly it's not very high at all, which is weird since my broad jump is decent.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 22, 2013, 07:44:46 PM
Wednesday, May 22nd

Got to the park early and started practicing front flips off a hard surface into sand. After over rotating on the first 4 I managed to stick nearly every other attempt. I landed 5 straight cleanly on my feet ;D.
Saw someone in the distance do a vault and watched them like a hawk until I saw another vault, then headed over and found out it was a guy I trained with for a day last year. I gave him some pointers on swinging technique, showed him the big precision I mentioned earlier, did a wall spin at about a 70 degree angle, and did the double kong that I wasn't able to hit last night.
Practiced some handstands but I was so tired I could barely hold them.
A good 4 hours of beach volleyball.

After the last 3 days I'm beyond exhausted. Tomorrow is definitely a rest day.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 25, 2013, 01:42:14 PM
Friday, May 24th

Went to open gym

Started with laches. I messed up a few times which threw me off but I got it together and did them without a problem
Did some front flips. I've gotten ridiculously comfortable with them now. I stick the landing nearly every time and can even do them standing here and there.
Upwards precisions
Some swinging drills
Some handstands
Tried to learn a reverse palm spin but wasn't able to get it. I was able to do italian jobs consistently but they're not clean.
Worked on upwards double kongs again. This time I decided to throw some front flips afterwards, wasn't quite able to pull it off. Video below.
Taught myself an inward flyaway (http://www.youtube.com/watch?v=o53euxVg5Y0) thanks to that video. I got the most painful tear of my life, though, so I wasn't able to take it outside of the foam pit and I only got to try about 4.
Worked on sideflips. Half the time I end up doing a front flip moving sideways and it's really weird. I'll post a video of some of my later attempts.

I didn't actually get very much done. I spent a lot of time teaching a friend how to kong and some random guys how to palm spin. Such a fun night.

On a side note, does anyone know how to post a picture on here?

Here are two videos from last night:

http://www.youtube.com/watch?v=JRwGvwp7T3Y
There's no way this can be bad for my knees, right?

http://www.youtube.com/watch?v=5mum4nk5BPw
Note how I go at least a little frontwards every time. Usually it's a lot worse but this was after a long time spent trying to correct that.
Title: Re: Dick's training log
Post by: parkour12321232 on May 26, 2013, 10:42:00 AM
Precisions:i think they are actually most important as they "upgrade" your body physically and mentally. Physicaly its training your leg power and abs ( not sure but i feel like im doing sit ups sometimes).

Mentally: training your Focus.
2) training you to be relaxed
3)training YOUR FEAR

If your mind us dedicated enough and you can do precisions very well you can do ANY MOVE and NEVER I REPEAT NEVER BAIL ON A MOVE YOU STARTED!!!! If lets say you do what i did and bail on a kong on mid air after an explosive take off you will break a leg ( i got lucky) flips NEVER BAIL ON ANY OF THEM . Vaults u bail your problem youll get injured badly.
Title: Re: Dick's training log
Post by: Tony on May 26, 2013, 01:06:54 PM
Thanks a lot! I've been working hard at it. There's a really big precision I need to put up a video of but I have yet to take it. When I started this log back in February I was at 6 feet as well, you'll be able to improve that a lot. You're young and you've got all the time in the world :). What's your height? At your weight you'll be able to jump faaar as your legs get stronger.

As for my vertical I have no idea. Quite honestly it's not very high at all, which is weird since my broad jump is decent.

Sorry man, didn't see this until right now. I'm 5' 7 currently. I think my vertical is decent. But with precisions, I just gotta condition for them. Too bad I gave my old skateboard rail away.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 27, 2013, 04:54:17 PM
Precisions:i think they are actually most important as they "upgrade" your body physically and mentally. Physicaly its training your leg power and abs ( not sure but i feel like im doing sit ups sometimes).

Mentally: training your Focus.
2) training you to be relaxed
3)training YOUR FEAR

If your mind us dedicated enough and you can do precisions very well you can do ANY MOVE and NEVER I REPEAT NEVER BAIL ON A MOVE YOU STARTED!!!! If lets say you do what i did and bail on a kong on mid air after an explosive take off you will break a leg ( i got lucky) flips NEVER BAIL ON ANY OF THEM . Vaults u bail your problem youll get injured badly.

...Not that I disagree with most of that, but what? Where did that come from? And no, precisions aren't the key to unlocking every other movement, as wonderful as they are. But what prompted you to post that in my training log?

Sorry man, didn't see this until right now. I'm 5' 7 currently. I think my vertical is decent. But with precisions, I just gotta condition for them. Too bad I gave my old skateboard rail away.

Yeah man precisions are tough to learn but they get a lot easier as you get more used to them. I saw somebody mention once just focusing on balls of the feet, chest over knees and that really fixed the problems I was having with them. Also, the technique for broad jumps is very different than vertical and it's weird to learn at first. You really have to use those glutes
Title: Re: Dick's training log
Post by: Dick Stapleton on May 27, 2013, 05:08:48 PM
Monday, May 27th

Worked on front flips into sand some more. I can stick them basically every time but I land pretty hard and have to squat for a second before moving again. I'd like to be able to land it and move instantly.
Did a lot of handstands throughout the day, I was consistently holding them for about 5 seconds, sometimes longer.
Did some human flags. I can only hold them for a max of 3 seconds or so now and sometimes I don't even hold it. I'm definitely losing strength :-\

I had to do a lot of lifting over the weekend and it really bothered my elbows. Both of them are hurting now and I talked to my mom about it. I'm considering seeing a doctor or physical therapist but I don't really have the money.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 30, 2013, 03:12:47 PM
Thursday May 30th

Went to the beach and spent at least 2 hours accumulated practicing sideflips into the water. I found where the dropoff was and would run up to it as waves came and try to sideflip over them. Having the waves made me jump higher and I was finally able to do a few real sideflips rather than the weird front flips I usually end up doing. I'm getting more comfortable with them and hopefully can take them to flat ground within a week or two.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 01, 2013, 06:54:32 AM
Friday, May 31st

Open gym

Did the usual stuff. Tried to improve my sideflips but I'm still going forward a lot, not sure how to fix that. I was doing some bar work that felt great but my hand started to rip again so I had to stop. My hanging kongs are getting a lot better and next time at the gym I might take my inward flyaways out of the foam pit as long as my hand holds up long enough for me to get comfortable.
For some reason I couldn't get a kong to front flip despite trying over and over.
My broad jump was just under 9 feet, about 8'11 and I can still do muscle ups on rings with relative ease, so that's a relief.
Title: Re: Dick's training log
Post by: parkour12321232 on June 01, 2013, 07:21:41 AM
well i posted that since u said u had problems with precisions. and well they unlocked movement for me. though on precision i dint focus balls if feet and balance i focus on getting where i need without dying. stupid comment but its true if u focus on take off you will most likely bail in the middle because u thing u did something wrong. but if you focus on just reaching what ur trying to reach in a jump u will make it if there are any mistakes you will feel and know the. when u land
( again this is my opinion)
Title: Re: Dick's training log
Post by: Dick Stapleton on June 01, 2013, 07:40:03 AM
It's not making it that I have trouble with it's landing on the balls of my feet =p. I train barefoot most of the time so it's especially important for me to land right or I'll bruise the hell out of the bottoms of my feet. Once you get the confidence in your jumping ability you'll be able to start focusing on landings more. And no, I agree with you on that. I focus as hard as I can on where I'm about to jump to. But it's really important to focus on landing properly.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 06, 2013, 04:09:28 AM
Wednesday, June 5th

I was at the park playing volleyball and decided to practice a little. One of my main weaknesses is definitely agility, especially when coming out of vaults. I can do most vaults pretty well but it gets sloppy when I have to land and keep running. I spent some time trying to fix that both by focusing on my footing after single vaults and by attempting multiple vaults with only 3 or less steps between them. Drilling that really drove home the point that I'm only good at a few moves, not moving in general, so that's something I'd like to start working on this summer.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 07, 2013, 08:07:20 PM
Friday June 8th

Open gym, had a fantastic time tonight.

Although my elbows hurt now I did several inward flyaways with ease. I can take them out of the foam pit when I man up. Also tried and bailed out on a sideflip version of it.
Spent a lot of time working on side flips trying not to do that weird front thing I do. I managed to get some actual sides and some of the mixed flips but I took both to flat ground and landed it a good amount as long as I jumped.
Worked on italian jobs and cleaned them up a little
Did some long diving kongs that scared me a lot but I pulled it off in only 2 tries.
Tried front flips off height for the first time. I was scared senseless and landed with my feet under me then fell back mostly.
Tried to work on my split step takeoff. I still end up punching for challenging vaults rather than using it, trying to fix that.
Title: Re: Dick's training log
Post by: Nick Holmes on June 07, 2013, 10:41:56 PM
Good improvement! But remember, this applies to nearly any physical activity including parkour: https://sphotos-b.xx.fbcdn.net/hphotos-prn2/984114_10200727910514271_1108324979_n.jpg (https://sphotos-b.xx.fbcdn.net/hphotos-prn2/984114_10200727910514271_1108324979_n.jpg) Warning: the image in the link contains some explicit language I hope that is ok...
Title: Re: Dick's training log
Post by: Dick Stapleton on June 08, 2013, 05:24:46 AM
Hahahaha that's just about perfect. I just like to think swinging on a bar doesn't count as a session because it never hurts until the next day and I have too much fun with it. I really need to listen to that graph, though.
Title: Re: Dick's training log
Post by: Nick Holmes on June 08, 2013, 10:38:15 AM
Glad you liked it :D just listen to your body.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 12, 2013, 03:39:34 AM
Tuesday June 11

In the spirit of not messing up my elbows for life I spent a good amount of time yesterday practicing side flips. I started by doing them into a pool until I was comfortable with the rotation, then landed a few (and fell a lot) into grass on flat ground. Later on I was doing them off a hard surface into sand also on flat ground and landed a few well but also fell many, many times. All in all I attempted at least 75 sideflips throughout the entire day. If nothing else, I'm a little less scared of them and a little better at knowing where I am in the air when going sideways.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 14, 2013, 08:26:50 PM
Friday, June 14

My elbows still hurt from last Friday and consequently I've shifted any training I do to not use them in any way. Both the pain I've felt all week and a certain graph (still love it) have convinced me to rest completely until I think I'm absolutely healed, and then rest more after that.

So at open gym tonight I did flips, flips, and more flips. I spent a lot of time and energy trying to learn inward wall front flips and I managed to land a few. I found that the hardest part about them was I kept seeing the wall and my brain thought it was the floor so I reacted by kicking out and then fell on my back. When I was able to block that reflex I managed to land some. If I get my runup right I can land them pretty often but I mess that up a lot.

Aside from fronts I worked almost exclusively on sideflips. I've mostly fixed my tendency to do a front flip and am getting less and less scared. I tried really hard to even attempt an inward sideflip off both a wall and angled block, but couldn't get the courage to even try either one. I want to learn those incredibly badly (the only reason I even bothered learning wall fronts, as cool as they are). Hopefully I can work up to it with time.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 22, 2013, 05:08:58 AM
So I haven't been posting here because I haven't done very much actual training. I've been practicing side flips whenever I'm near a pool or sand and I'm getting the hang of them. I actually landed a few standing side flips last night after teaching myself them earlier in the day. It's not very consistent, though, and I didn't take it to a harder surface than mats.
On Tuesday the 18th it was my birthday so I went to this indoor trampoline place called rebounderz. Although they had too many rules for my taste (no flips off walls? What?) it ended up being a lot of fun and I learned how to combine front and side flips for the first time. I also ate it very hard one time because I couldn't find the ground on a front flip =p.

Friday, June 21st
I spent about an hour and a half practicing flips into the pool with my brother. That's where I learned standing sides and also got less scared of flipping from height by using the diving board. That also helped me realize that I have very little air awareness when it comes to front flips. Later on we went to open gym and I learned to side flip off a box which I never had the nerve to even try before. I also landed one or two fronts off the box, but those are much harder for me. I landed some standing sides and a few wall fronts although I messed up most of those. I also almost got my first kip up but I didn't quite stick it and had to fall back. I didn't get to keep trying because I strained my neck a bit.

As far as my elbows go, I had to lift something for my grandparents last Sunday and I've been in a lot of pain since then. I've been making a point to not use my arms for anything, even standing up, but they're taking a long time to heal.

Here's a short video of my first attempts at wall fronts. I wish more people made videos of them first learning things rather than only showing off what they've mastered. There's so much to be learned from looking at mistakes.
http://www.youtube.com/watch?v=eWH2QhtJ1AQ
Title: Re: Dick's training log
Post by: Dick Stapleton on June 25, 2013, 03:56:15 PM
Tuesday, June 25th

Practiced jumps and strides in my backyard. I spent about a half hour playing around with everything from precision jumps to strides onto my makeshift rail. I built a lot of confidence in my strides (even though they aren't very good because my single leg strength is laughable) and had a great time.
Title: Re: Dick's training log
Post by: Spencer Young on June 26, 2013, 08:03:11 AM
So I haven't been posting here because I haven't done very much actual training. I've been practicing side flips whenever I'm near a pool or sand and I'm getting the hang of them. I actually landed a few standing side flips last night after teaching myself them earlier in the day. It's not very consistent, though, and I didn't take it to a harder surface than mats.
On Tuesday the 18th it was my birthday so I went to this indoor trampoline place called rebounderz. Although they had too many rules for my taste (no flips off walls? What?) it ended up being a lot of fun and I learned how to combine front and side flips for the first time. I also ate it very hard one time because I couldn't find the ground on a front flip =p.

Friday, June 21st
I spent about an hour and a half practicing flips into the pool with my brother. That's where I learned standing sides and also got less scared of flipping from height by using the diving board. That also helped me realize that I have very little air awareness when it comes to front flips. Later on we went to open gym and I learned to side flip off a box which I never had the nerve to even try before. I also landed one or two fronts off the box, but those are much harder for me. I landed some standing sides and a few wall fronts although I messed up most of those. I also almost got my first kip up but I didn't quite stick it and had to fall back. I didn't get to keep trying because I strained my neck a bit.

As far as my elbows go, I had to lift something for my grandparents last Sunday and I've been in a lot of pain since then. I've been making a point to not use my arms for anything, even standing up, but they're taking a long time to heal.

Here's a short video of my first attempts at wall fronts. I wish more people made videos of them first learning things rather than only showing off what they've mastered. There's so much to be learned from looking at mistakes.
http://www.youtube.com/watch?v=eWH2QhtJ1AQ

Great form, but it sounds like a slight studder step problem . I noticed you slow up, but you start landing on your heels went you run up. That is bad. Try getting to the point like you're going to go for a wall run, then inward flip. think about it as you're stepping up the wall rather slowing your speed to get the placement right.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 26, 2013, 09:39:32 AM
Good points, I didn't actually notice that I was running on my heels. I think the reason that happens is because I have a bad tendency to lean back as I go towards the wall. It probably has something to do with trying to keep distance from the wall, but it kills my rotation. And the stutter step is mostly because of the mat. Every time I messed up my run up I landed on my back, but on the runs where I got my feet placed correctly I could land them fairly easily.

Thanks for the input!
Title: Re: Dick's training log
Post by: Dick Stapleton on June 29, 2013, 01:44:21 PM
Unfortunate update:

After my training session on Tuesday my legs were bothering me a lot and I also had a weird, large rash under my arm. I thought I just overdid it and decided to wait until I felt better to train again. The pain just got worse, though, to the point where my left leg is in a lot of pain constantly, even when I'm not moving and I also had fevers for the last 3 nights, so I went to the hospital today and got diagnosed with Lyme disease. It's not the end of the world because we caught it early but I have to take antibiotics for a month and coincidentally those antibiotics will cause me to have severely negative reactions to the sun, so I'm mostly stuck indoors for the next 4 weeks. I'm probably going to be taking the month completely off as a result of this. Hopefully my joints will feel better and maybe my elbows will be closer to recovered with a few weeks of total rest.
Title: Re: Dick's training log
Post by: Nick Holmes on June 30, 2013, 01:23:16 PM
That sucks, man. Get well soon.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 06, 2013, 07:07:25 AM
Thanks man! I've been on antibiotics since Sunday and the symptoms are gone so far. It just seems to have made my elbows worse because they're hurting again.

Friday, July 6th

I made it to open gym and managed to accomplish a few new things.
I did side flips off a gymnastics vault which is something like chest height. I was scared of this forever but now it seems like nothing.
Did side flips off the highest balance beam. Almost killed myself a few times but I got over the fear and could land them.
I also spent time working on two different lines of movement. The first was an italian job on a balance beam after which I would jump onto the beam, precision to the middle one, and side flip off of it. While practicing that I undershot the precision once and in an attempt to not fall back I turned around and did a stride off the lower one. Doing so killed my fear of strides on the beams and so I picked my next line which was a precision to the middle beam from the farthest one followed by a stride on the lower beam to a little platform that I would either side or front flip off. Being able to put together a few movements (especially strides) made it the most fun I've had in a long time.

We also set up Carl's new camera on a tripod and went through some basic vaults and flips off blocks as a sort of test for the camera. That was fun and hopefully he'll get the video up soon.
Title: Re: Dick's training log
Post by: Nick Holmes on July 06, 2013, 08:45:10 AM
Looking forward to it :)

Did you get your elbows looked at as well? It's been since April 20th(ish) since the have started bothering you.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 06, 2013, 09:26:06 AM
I really should but I'm 95% sure it's tendonitis and going to physical therapy for that would cost a good amount of money. I'm trying to just rest completely and that was going well until I got Lyme and suddenly everything started hurting again. If it doesn't get better pretty soon I'm going to have to get it taken care of, though. Not being able to go in the sun and not being able to do a workout is killing me. Haha I miss front lever training, I loved that.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 13, 2013, 09:52:42 AM
Friday, July 12th.

Open gym got pretty wild last night. Not a lot of people showed up again so we had free reign over the gym.
Started off the night with some basic fronts and sides on the trampoline. I was landing fronts a lot better than I usually do.
Went over to the mats and worked on 3 step side flips plus a few standing sides and standing fronts. My standing fronts aren't as good as they used to be, I need to practice them again.
I took a few minutes to do fronts and sides off the gymnastics vault again, getting more comfortable flipping from height and much less afraid.
I spent a while on the balance beams working on my precisions, strides, and a little bit of flipping. This video is from last week but it sums up what I was doing on the balance beams:
http://www.youtube.com/watch?v=C2mOgASudpk

A little later on Carl set up his camera again and we made a video similar to last week of everyone just flipping off a block. A few minutes in two of the younger guys did shin fronts which I'd only ever seen once before, so with a little convincing I decided to try them too. It took me a while but I landed some. I also tried shin sides but I didn't really even come close, I was messing up the rotation and probably didn't have enough height anyway. My new goal is to land one of those. Whenever Carl get the video up I'll post it on here.
I ended the night trying some wall fronts without the mat on the ground. I almost landed a few but I slowed my run up on one attempt and as a result got no rotation and landed hard on my back, I'm feeling that one today =p. I want to take those outside, though. I've got a tree in mind that would be perfect.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 16, 2013, 01:24:42 PM
Here are the two videos from Friday night. They're a lot longer than I thought and there's a bit of down time, but I'll post them anyway if anyone is interested.

This one has some cool stuff and a little more variety plus our first attempts at shin fronts and shin sides later on in the video.
http://www.youtube.com/watch?v=uOg2tGhm1QM

This one is a lot of me trying to learn shin sides but not being able to, with everybody else doing their thing as well. I'm determined to get those shin sides.
http://www.youtube.com/watch?v=bGZDATPPT58
Title: Re: Dick's training log
Post by: Dick Stapleton on July 18, 2013, 08:52:39 AM
Wednesday, July 17th

Worked on side flips and front flips in a couple different variations. Standing of both into a pool, off a height, and with a run on flat ground. I may be ready to take side flips to a harder surface soon but it's intimidating. I also tried doing stalled front flips, diving superman fronts, and a straight leg tucked front. The last thing I worked on was the flip where you run forward and do a side flip. I'm really not sure what it's called, but I did find out that it's really difficult and awkward to attempt. I'm going to try to work on that more when I can to see if I can figure it out.
Title: Re: Dick's training log
Post by: Nick Holmes on July 18, 2013, 09:55:44 AM
Running? That's how I learned it. Try putting a foam block about waist height or higher, then run and do a sideways roll onto it. Just add height from there. Since I'm on grass and not concrete I can afford to do the punch and not the split step, which is  just a tiny bit different.
Also, found a tutorial for you  :) http://www.youtube.com/watch?v=k_Qr4aAHx0E
I could make a short video of my sideflip with the focus of the camera on my take off, if you want.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 18, 2013, 11:37:51 AM
I think I should have explained that better haha, I can already do those side flips although I haven't taken them to anything harder than grass yet. What I was trying to do is a flip where you run forward and while still facing and moving forward do a side flip. I've seen it in two or three videos including one recently so I'm going through every video I've watched and I'll post it if I find it.
So far the closest I can find is at 2:07 in this video http://www.youtube.com/watch?v=iIuzLd-c6so but that's not quite it and definitely not off flat ground.
Title: Re: Dick's training log
Post by: Nick Holmes on July 18, 2013, 04:19:07 PM
Looked it up, maybe this: Inward sideflip
A sideflip from height in which the direction of travel is opposite to the direction of rotation. For example, rotating over the right shoulder whilst travelling to the left. This is much more awkward than a normal standing sideflip as it's natural to lean into the direction of the spin to get the rotation, so a powerful jump in the opposite direction is required to avoid clipping the object.
http://www.streetstunts.net/wiki/Sideflip
Title: Re: Dick's training log
Post by: Dick Stapleton on July 20, 2013, 11:46:09 AM
Friday, July 19th

Ran a mile with my sister. It was shockingly easy (I went at her pace so it was about 12 minutes) but my knee didn't feel great and I barely elevated my heart rate. My legs got tired, though, which just proves to me how weak my legs are.

Went to open gym and spent most of the time working on the aforementioned flip, which I finally discovered is called a tunnel flip. I landed it a grand total of 3 times and didn't land it about 50 times =p. It's hand's down the weirdest motion I've ever attempted but once I can figure that out it actually isn't that hard to land. This is one of my better attempts at it http://www.youtube.com/watch?v=oc09lUKJwq8.
I also landed my side flips on flat ground without any mats for the first time so I'm pretty confident in my ability to take them to a harder surface outside. I may have landed a shin side with good form, but nobody was filming so I'm not sure about the form. I fixed up my wall front technique a little bit and worked more on flips from height and keeping my side flip rotation clean.
Also did some precisions and strides plus a few plyos over a pretty big gap (for me).
Did a few wall spins with a mat against the wall for the first time in a while, they need work.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 23, 2013, 08:48:30 AM
Monday, July 22nd.

Practiced tunnel flips into the pool. I pulled a few off from the diving board but wasn't even close from the ground. I'm very inconsistent and bad at them still.
Also practiced side and front flips. My standing sides were much better than usual and felt easy but I didn't have the nerve to take them to the grass. I did land a few running sides onto grass but I messed up a lot, partially because I was slipping and partially out of fear/not jumping.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 25, 2013, 07:32:08 PM
Tuesday and Wednesday, July 23rd-24th

More flips into the pool. Worked mostly on standing sides, high front flips with different variations of tuck (superman, arms wide, legs straight, etc.) and a few (bad) tunnel flips. I'm also trying to learn a pivot to side flip from a stand still. I landed it once or twice at the beach but very, very low. It's an interesting and slightly easier version of the standing side. I also did my first side off a waist height cement object outside onto the beach.

Thursday, July 25th

I met up with some friends at a small skate park where a friend of ours works and started messing around with the pivot to side flip in one of the half pipes, first time trying side flips on anything harder than grass. I didn't land them but it helped my fear so I started messing around with sliding down the half pipe and side flipping but it was messy. Then I tried palm spins and a few combinations of wall runs and vaults up the skate ramps. After that I got myself to try running side and front flips on hard surfaces. I landed every side flip and a few fronts, but most of the fronts I landed poorly. I experimented with grabbing my shins and grabbing the back of my thighs on the fronts depending on how high I jumped and did pull off each variation. Next I started doing precisions to a rail with two walls that were slightly higher than it. I managed one time to jump from the rail to the further wall but it was very close to my max precision. I also tried some precision to fronts off the rail, and landed some precisions to side flips off the wall. I pretty much killed my fear of side flipping on any flat surface today and that feels like a major accomplishment.
Title: Re: Dick's training log
Post by: Matija Ambrož on July 26, 2013, 06:07:29 AM
wow. Great journal!

I have a swimming pool at home a proper one from concrete and not a wall mart one (relevant information) and I'm looking forward to start fliping into it. any suggestions? I'm 6'3 and when i was about 5'5 it was natural to do a frontiflip (was always scared of backflips due to all the youtube backflip face plant videos) but now since I've grown up fast I feel a little sketchy and cannot seem to overcome my fear from fliping into a pool. any suggestions?

KEEP ON GREAT WORK! respect
Title: Re: Dick's training log
Post by: Dick Stapleton on July 26, 2013, 06:25:54 AM
Thanks! I'm trying to add a little more structure to my training again but recently it's been mostly flips since I can practice them anywhere and I've got injured elbows.

Do you have a diving board with the pool? If so, that helps make sure you get enough height to flip. With a pool I'd prefer to start with front flips just because they're less scary than back flips and less technical than side flips and there's almost no chance of hurting yourself. With your height it's going to be important that you jump high and tuck very tight. Really make sure your knees are as close to your chest as possible.

As for overcoming fear, just break it down into a few easy things that you can get comfortable with until you put it all together. First just jump into the pool going as high as you can. Then maybe do a cannon ball so you can get used to tucking tight in a ball. Then try leaning over the edge of the pool and just hopping up a bit and rotating lightly onto your back into the water, like messing up the front flip on purpose. That will let you get comfortable with the rotation while also showing you that messing up really isn't that bad. Once all of these things feel comfortable you should be able to pull off a front flip. I don't have much time to write out more advice, but if you have any more questions just ask them in your journal and I'll gladly respond when I'm back home after this weekend. Good luck and thanks again for the support!
Title: Re: Dick's training log
Post by: Matija Ambrož on July 26, 2013, 06:30:43 AM
Really great answer. I don't have a diving board but the edge is about a foot high and my vertical leap is quite good since I'm an ex-basketball player. It technique and mental issues that make my problem. Thanks for your help. With anymore question I'll gladly address you :D have a nice weekend
Title: Re: Dick's training log
Post by: Dick Stapleton on July 29, 2013, 08:04:35 PM
I hope it helps! Let me know when you try some flips  :)

Monday, July 29th

Went to the beach with some friends and after some lame attempts at flipping into the water (I'll use sinking into the sand as an excuse) we took a walk to that cement object I mentioned on the 24th and did a lot of flips off that. It took a few tries but I was able to start sticking almost all of my front flips off thigh-waist height including straight legs, normal tuck, and spread arm. Side flips were easy off the height and I landed all of those. Later I managed to land a few running sides flat on the sand where it was compacted a little from being wet.
Headed home, took a nap, then went to open gym where I did mostly the same things I've been working on lately. I managed to land one tunnel flip and come kind of close to some others, finally did side and front flips off height onto a hard surface, landed a kong to shin front, spent some time working on italian jobs, precisions and strides, and worked on some agility by chaining together a few things. I also briefly revisited standing sides and fronts but didn't do very well.
Title: Re: Dick's training log
Post by: Dick Stapleton on August 03, 2013, 06:39:28 AM
Went to the beach every day this week except for Friday and did flips whenever I was there.

Friday, August 2nd.

It was a struggle but I managed to convince myself to flip off my back porch. It's only 3 steps up but I found something about it terrifying. The wood was slippery from the rain and I was scared so I didn't get an abundance of height but it was enough for me to land pretty well on most attempts.
Landed running sides on flat grass
Later practiced flipping off a waist height picnic table and off something like a 6 inch step up.
Title: Re: Dick's training log
Post by: Dick Stapleton on August 08, 2013, 07:14:26 AM
I've been extremely busy and really lazy about posting here. I've done some kind of moving/training every day, but I don't remember everything I've done so I'll just sum up what I remember.

Saturday the 3rd I did more flips off my back porch and improved a little bit. Still needs work but it's another mental block that I've chipped away at and that counts as much as anything. I also landed a side flip on grass cleanly but I had to put my hand down a lot of times. I still have bad technique on some of my sides but when I get it right I can land them easily.

Sunday the 4th I set up my makeshift rail and spent a while working on precisions and did what I could to work strides. I'm very out of practice but I did stick most of the landings, albeit poorly. I also did much better flips off the porch that day.

Monday the 5th I went to open gym. Worked mostly on fixing my side flips so that I can land them better. I also made a conscious effort to stop punching, even for front flips and my knees are thanking me. I relearned wall spins (on a slight angle, can't get over the mental block of going vertical yet) with some success, and blew it trying wall fronts. I did well with precisions and strides on the balance beams and threw a few bad tunnel flips.

Tuesday the 6th I went to the beach and my friend told me he saw someone back flip off a slide, so I said I'd front flip off it. It was about my head height and I over rotated (is anyone surprised) and faceplanted. Unfortunately I tried to catch myself with my hands and my arm got under me and I injured my shoulder a little. It felt like it popped out of the socket but if it did it must have popped right back in.

Wednesday the 7th I went swimming as a sort of rehab for my shoulder and that helped a lot although it was still killing me. Also did some flips and worked on my split step.

I have a video of my flip practice and my strides and precisions, I'll upload both of them and post them in here.
Title: Re: Dick's training log
Post by: Matija Ambrož on August 08, 2013, 01:31:53 PM
I totally feel you. Same thing with me. I found a mate to train with and been training with him. He is in parkour cca. 4 years now and he thought me how to kong etc. and i learned palm spin (horizontally) im glad to se progress and look forward to post more but i just dont find the motivation to post on APK everyday since motivation is not really great here frankly. i mean you are quite inspiring and Nick has always nice comments and other members but 99% of them are inactive so.
Title: Re: Dick's training log
Post by: Nick Holmes on August 08, 2013, 06:15:12 PM
I totally feel you. Same thing with me. I found a mate to train with and been training with him. He is in parkour cca. 4 years now and he thought me how to kong etc. and i learned palm spin (horizontally) im glad to se progress and look forward to post more but i just dont find the motivation to post on APK everyday since motivation is not really great here frankly. i mean you are quite inspiring and Nick has always nice comments and other members but 99% of them are inactive so.
Thanks, I appreciate it. Hopefully things will pick up this fall. I really haven't found a more active parkour forum, it's like they're dying out :'(
I'm going to try my best to carry the torch on this forum, with what you said in mind.
Title: Re: Dick's training log
Post by: Dick Stapleton on August 09, 2013, 08:04:41 AM
I try to post as much as possible but this week has been extraordinarily busy so I just hadn't felt like going over everything. APK has been improving again, at least on this forum. For a while it was just me and Nick posting but now there's you and a few others :). I guess the truth is that in person communities prevail over online ones, and a lot of people prefer to just train and not have a progress log. I just like to look back and see what I've been able to improve on because up until I started this log I was pretty much just messing around and never learning anything new.

That being said, these are the videos of my flip and precision training:

Flips- Some notable improvement here, although with those landings I don't know how I still have knees. I realized what's been screwing up my side flips and it's that I don't pivot before the flip so I take off facing front and it makes my rotation a little weird. And to reiterate, my porch was wet so I was being very careful to not slip and die which is part of why I got very little height.
http://www.youtube.com/watch?v=dnJgvOZpI6U

Precisions/strides. Any advice on especially improving my strides would be appreciated. 
http://www.youtube.com/watch?v=ke6LkoXK4lM

Title: Re: Dick's training log
Post by: Dick Stapleton on August 10, 2013, 07:50:34 PM
Friday, August 9th

Visited my friend at the skate park where he works again and did some flips and precisions. I landed my first side flip on pavement in vibrams (next step barefoot) and managed to pull off a plyo that I really wanted to try last time but didn't. Progression! I took a few short videos, might start collecting clips to make an actual video in the near future since I haven't done that in a while.

Saturday, August 10th

Flips into the pool. I think I finally figured out tunnel flips because I was rotating much, much faster and landing feet first or even over rotating on almost every attempt. If I can do them well next time I go to open gym I'm going to take it outside. Very scary but a huge step up in technique.
Title: Re: Dick's training log
Post by: Dick Stapleton on August 16, 2013, 12:59:56 PM
Another damn busy week and I didn't really end up training. With friends heading back to school soon I've been trying to see everyone as much as possible and consequently haven't been practicing much at all, I've even skipped open gym.

Some notes from the last week, though:

I can comfortably side flip on flat ground on everything from mats to grass to pavement. I find it hardest to land cleanly on grass but I can pull it off.
I've lost a bit of progress on front flips but can still land them flat into sand
My elbows haven't been hurting for a while and I've been very carefully resting them. Today my right elbow randomly hurts, though, which is disheartening.
I can sometimes get tunnel flips with excellent rotation into a pool, but I'm having trouble pinpointing the difference between my good and bad ones, but I've notice that shoulders/chest play a large role.
I also ran another mile with my sister yesterday. Once again way too slow to get me any decent aerobic training, I'm going to have to run on my own if I want to get much out of it.

Almost forgot to mention, this morning I was feeling disconnected from movement (I know this sounds weird) so I walked outside and side flipped off my porch a few times. It felt sloppy but I didn't hesitate on any attempt so at least the mental barrier is really gone. I need a few good days of training, though, I feel like I've forgotten everything I know even though I haven't at all.
Title: Re: Dick's training log
Post by: Dick Stapleton on August 21, 2013, 09:06:21 PM
Still been incredibly busy, haven't been home for nearly long enough to post about my training.

Saturday, August 17th

Went to a local park with 2 friends for some training. I started with top outs onto a bar followed by a lazy vault over a rail and other combinations of just trying to move around. I tried some rolls and remembered how poor my technique is (admittedly I never actually train rolls).
Although I really wanted to focus more on movement I ended up doing a lot of flips. At first I had to break the mental barrier by doing some flat but started doing them off height. I tried to pull off going from sitting on a bench, jumping up and front flipping off. I couldn't get it well at all and barely landed one.
Also did sides off the bench. On one attempt my foot was a little wet and slipped as I went up so I once again found myself upside down without any rotation. I tried to roll but ended up kinda flopping down on my side. I didn't get hurt at all though.
Practiced precisions onto a slide and worked up to strides into and out of the precision as well as using it as a plyo. I did most of them onto the edge of a slide but also did some onto a rail.
Tried to pull off an italian job on a bench but was unsuccessful. Surprisingly quite scared of those.

Monday I did some flips into sand and played volleyball.
Tuesday I played more volleyball and also did flips into sand.

Wednesday, August 21st.

Went to another local park with an old friend for some actual training.
Started off landing side flips flat on pavement in my vibrams. I need to clean them up but I can land on my feet 99% of the time.
Did some sides and fronts running up a slight ramp at the skate park.
A few rail precisions but I messed some up and hit with the middle of my foot.
Went to work on precisions on wider wooden blocks and ended up also working strides and plyos in various combinations. I struggle with long strides and tend to not jump up enough but I did much better than I expected to. I did miss a step at one point and bail pretty hard. Scraped my shoulder, knee, and wrist a little but I'm fine.
Got over the fear of side flipping over a bench.

Things to improve:
I move too far forward on side flips because I drop my chest too much. Looks weird and can be dangerous
I need to jump up more when doing strides and make sure to land on the balls of my feet for precisions (hasn't been a problem for strides).
I need to remember to take strides one step at a time and never think a move ahead.
Title: Re: Dick's training log
Post by: Dick Stapleton on August 24, 2013, 08:41:25 AM
Friday, August 23rd

Practiced rail precisions and pulled off a jump that I wasn't sure I'd be able to make.
Title: Re: Dick's training log
Post by: Ryan A. Vetter on August 24, 2013, 09:36:38 AM
Practiced rail precisions and pulled off a jump that I wasn't sure I'd be able to make.
Risky business
Title: Re: Dick's training log
Post by: Dick Stapleton on August 24, 2013, 09:59:54 AM
I worked up to it by having a friend hold his hand at the same level and distance and I was able to clear his hand so it was just a mental challenge to actually go for it. It was also only like a foot and a half off the ground so messing up wouldn't have been bad
Title: Re: Dick's training log
Post by: Ryan A. Vetter on August 24, 2013, 10:07:56 AM
That's different then, but still... Taking any form of risk may be pushing for further boundaries, and breaking mental barriers; remember you're pushing two things at once, the afformentioned and injury. You know full well that you should be sure of yourself before attempting anything.
Title: Re: Dick's training log
Post by: Dick Stapleton on August 24, 2013, 10:38:36 AM
I think I should have clarified that at first I was unsure of my ability to make it which is why I had my friend help me out. When I actually went for the jump, however, I was certain I'd be able to do it I just had to commit. It wasn't even a rail precision, just a jump to a block at a skate park. Barring some horrible stroke of bad luck I wasn't risking anything more than a few scrapes and there's just as much to be gained from small failures as from successes.
Title: Re: Dick's training log
Post by: Nick Holmes on August 24, 2013, 10:41:23 AM
Woah, look at who just hit page seven  ;)
Keep at it
Title: Re: Dick's training log
Post by: Dick Stapleton on August 26, 2013, 06:11:13 AM
Page 7, my biggest accomplishment to date :P.

So a good friend of mine got into a car accident and broke his foot the other day, so I've spent the last 2 days just hanging out with him and didn't end up making much time to train.
On Saturday I practiced flips into the pool. Just tunnel front and sides. I lost my tunnel flips, they're a mess now.
Sunday I did the same but also tried standing sides on grass. Was thoroughly unsuccessful.
Title: Re: Dick's training log
Post by: Dick Stapleton on August 27, 2013, 10:26:48 AM
Monday, August 26th

Went to the skate park again and worked mostly on precisions, side flips, and front flips.
I was able to repeat the jump I first pulled off last Friday about 10-15 times without any problems other than fear and landing on my heels once (ouch).
More notably I was able to make the jump in the opposite direction with a much smaller landing probably about a foot in depth. It took me a while to work up to but I was able to do it repeatedly and didn't need to mentally prepare after the first few jumps.
Also landed my first side flips off a small drop onto pavement. It was lower than knee height but it's a start.
Did my first turn vault in a while. I've been wanting to do them but have been intimidated for some reason, was able to do it no problem.

This is the jump I did, it's somewhere around 9 feet, could be a bit less.
http://www.youtube.com/watch?v=aACatJ4IU24
Title: Re: Dick's training log
Post by: Dick Stapleton on August 30, 2013, 05:45:22 AM
I was too sore Monday and Wednesday to do much of anything

Thursday, August 29th

Practiced some vaults on a park bench and also side flipped the bench a few times
Title: Re: Dick's training log
Post by: Dick Stapleton on August 30, 2013, 07:24:18 PM
Friday, August 30th

Kept it light today because I'm doing the color run with my sister tomorrow. I repeated the jump I've been doing recently barefoot twice but was too tired to keep going. Also landed a side flip barefoot on pavement
Title: Re: Dick's training log
Post by: Dick Stapleton on August 31, 2013, 08:47:49 AM
Ran the color run today with my sister. It was slow since it was at her pace but that's actually the longest I've ever run before haha.
Also did a side flip through all the color checkpoints for good measure.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 04, 2013, 09:15:26 AM
Took an impromptu trip up to my cousin's house for the last 2 days.
I practiced flips a little bit on her trampoline but my younger cousin kept coming on with me and I had to stop in order to not kill him.
I managed 3 consecutive muscle ups. I'm half upset that I'm down to 3 sloppy ones but half happy that I can still do any at all. My elbows feel fine today and I'm very excited about that. Also balanced along railroad tracks for a while. Not long enough to consider training but I found it much easier than I previously have, which is a plus.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 11, 2013, 12:42:47 PM
On Friday the 6th I practiced my side flips on brick. Landed all of them on my feet.
Flips into the pool Saturday and Sunday

Wednesday, September 11th
Ran about 2 miles when I woke up, probably closer to 1.8 miles but maybe 2. Took a little under 15 minutes.
Did some mobility/correctional exercises. Since my elbows have been feeling better I decided to start doing some eccentrics to hopefully start working back into strength training. I also did some shoulder mobility drills since I found out that I almost physically can't go all the way down on pullups. That probably has a lot to do with my injured elbows.
So I did 2x5 pull up eccentrics and also 2x10 pseudo planche pushups since pushing has been fine.
Glute activation drills and planks to work on my posture
Later on I did a lot of flips into the pool with my friend, played around with new things.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 16, 2013, 05:01:44 AM
Sunday, September 15th

Finally made it back to open gym and had too much of a good time ;D.

Started off slow with some front and sides off a trampoline onto mats and just on the trampoline in general.
Fronts and sides off a chest height object, landed them all.
Nearly bailed on a poor webster attempt, can't seem to get those down.
Italian jobs, precisions, kongs for distance, strides, flips off the balance beams.
Some double kongs but I'm really off with them
Palm spins and palm spin to side flip
Did the big lache for the first time in months
Landed 2 inward flyaways cleanly on my feet in the foam pit
Practiced flat ground fronts but only landed one on my feet and it was low. I'm trying to do them without blocking since it hurts my knees but I'm having trouble.
Briefly revisited knee sides but was unsuccessful.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 16, 2013, 04:10:19 PM
Monday, September 16th

Ran a light mile
Skin the cats for some shoulder mobility work.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 17, 2013, 06:21:14 PM
Tuesday, September 17th

Ran another mile at about 9 minutes, keeping it slow to work more aerobic and also because I'm very sore and trying to recover by Thursday.
Skin the cats again for my shoulders. Oddly these seem to make my elbows feel better too.
Some really quick stretching and foam rolling. Was too impatient to do much.
Threw a flew flips off my back deck when I took the garbage out. It's awesome to be able to casually do that now when even a month ago I was terrified of even trying it.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 19, 2013, 08:25:12 PM
Thursday, September 19th

I joined my school's MMA club with my brother so for about an hour and a half today I worked on pads and a little bit of takedowns and jiu-jitsu. It's extremely informal but I'll be doing that as frequently as possible now and it's worth mentioning here for the conditioning if nothing else.

Also went to open gym again.
Worked on improving the same general movements I've been doing such as strides on the beams into flips, palm spins into flips, italian jobs, precisions, etc. I managed to land about 5 standing sides on level ground but only on a mat, didn't try it on the floor yet. Also messed around with some showing off fronts like flexing or hands in pockets just for fun. Hands in pockets is pretty challenging but I was able to land most of them.
Side and front flips off height, kept over rotating on front though.
Worked a little on tunnel flips and actually landed one without my hands!!! ;D I'm ridiculously pumped.
Also some double kongs
Landed both knee fronts and knee sides (FINALLY).
Also landed a few inward laches in the foam pit so I took them onto the mats and I over rotated on one and landed in a crouch and landed on my butt on a few others. I can definitely get them down soon but I tore my hand again.

Been an awesome day. I'm feeling inspired.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 23, 2013, 04:27:03 PM
Monday, September 23rd

Ran a mile in about 6:30, fastest I've ever done and I can do it faster if I'm careful to pace myself. I thought I was a lot slower than that.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 26, 2013, 03:26:41 PM
Man I've gotten bad about this..

Tuesday, September 24th
Training with the mma club and ran a mile.
After the mma club meeting I showed some of the guys muscle ups and the head of the club got really close to one which was cool. All in all I did 15-20 of them and my elbows are feeling ok. Good sign!

Wednesday, September 25th
Ran a mile in 7:30 and did rail precisions, strides, and flips in my back yard. I felt awful, though. The only thing I could do well was rail precisions. Even my run felt really bad.

Thursday, September 26th
Mma training. Did some light running and shrimping drills plus break falls and stand up drills, plus the actual mma work.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 28, 2013, 07:03:38 AM
Friday, September 27th

Did 12 muscle ups in 4 sets of 3, technique is improving and I need a little less kip.
Deadlifted 205 for 5x5, did 6 reps on some sets depending on how I felt.

Didn't have time for anything else and I'm starting to get a little sick so that's all I did yesterday.

Also, I forgot to mention in my last posts that I've been working on german hangs almost every day and worked into a very tucked back lever. My elbows feel so much better since I started doing the back levers which I've heard are very good for strengthening connective tissue, so I'm hoping it will help me heal all the way. I certainly feel better and doing 12 muscle ups and not hurting the next day is a feeling I can truly appreciate now.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 29, 2013, 05:29:04 PM
Sunday, September 29th

Worked on hanging from a bar with everything loose, locking my shoulders in, pulling up into a tucked front lever and then through to a back lever and as far as I could go with my shoulders then pulling back through to a tucked front lever. Really trying to get some improved shoulder mobility before I get back into exercise and mess up my elbows again.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 03, 2013, 08:49:28 PM
Having a hard time remembering everything. I'm so busy with school that I don't bother to post too much.

Tuesday I went to the mma club. I pulled off a kip up finally but I did stumble. Had a good training session.

Wednesday I got 2 of my friends to go to an outdoor park with me where we all did some muscle ups and parkour/flips. I tried several inward flyaways outside but I didn't land them. Landed flat on my back once and on my butt was the closest I got, bar was very slippery.
Started doing small precisions on little rails that were all over and eventually found a few quick runs for such a small place.
One was an angled precision to a small rail, a stride off another rail to an inclined surface which I sideflipped off at about waist-chest height.
Another was a down then up plyo from a bench to two thick railish things.
Last was a decent downward jump to a bench and a side or front flip off.
Also did a diving kong over 2 garbage cans

Thursday (today) I went to open gym and a bunch of things just clicked.
Landed two consecutive tunnel flips cleanly, no hands down and without squatting all the way to the floor.  ;D Finally!
Landed an inward flyaway in the foam pit and then on the ground. I stumbled back afterwards but I landed it. HELL YEAH!
Climbed the rope and did some ceiling pull ups like I used to, we'll see how the elbows feel tomorrow. Did a sloppy l sit with no kipping to climb.
Some very vertical laches
Did a single kong over the two gymnastics blocks that I usually double kong.
Did a downwards double kong after progressing with kong to dive rolls. Crazy challenging, I respect downward kongs so much more now and they were awesome to begin with.
Precisions and strides
Did a kong over a decent gap to a side flip, got good speed and used the split step well for once.
I tried experimenting with a kong into a tunnel flip. Took me 20 minutes of kongs to even try it and I got kind of close once or twice but mostly landed on my butt. I also bounced my face off the floor at one point. Oops.
Lastly I had another sideflip incident where the box tipped as I was jumping so I had to do a weird side roll and landed pretty hard. I actually kept fairly good control despite getting put in such a bad position, I'm really noticing how much flipping has helped me with recovery in bad situations.

On a side note, I've started posting videos of the things I'm accomplishing on Instagram since I have nothing else to put on there and it's easier than making a full video. If anybody cares to see my Instagram is dickstapleton.
Title: Re: Dick's training log
Post by: Ryan A. Vetter on October 06, 2013, 07:44:30 AM
I'm not entirely sure about this, but I don't think you've ever posted a show-reel; I personally consider that a good thing. I just wanted to comment on this and say congratulations to you on all the progress you've made in the practice. I wish you a good upcoming winter season.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 06, 2013, 08:58:27 AM
Thanks a lot, I really appreciate that :).

I did make something of a showreal, though: http://www.youtube.com/watch?v=J_XQZKX8Zno
I tried to show how my training translated into some of the bigger things I was able to do and include some fails.
Usually I just make videos of me working on one specific thing to show some progression and the amount of work it takes, but that one is a little different.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 06, 2013, 01:31:01 PM
Big update

So looking back I realize that the goals I originally set don't align very much at all with the training I've been doing, pretty much entirely due to my elbow injuries. Although I've been working towards other goals I haven't actually posted them, so it hasn't been clear what I've been doing aside from trying to learn random things. It's about time I change that.

What I'm changing and why
First and foremost, I want to prevent injury. Specifically, I want to make sure my elbow problems don't come back and take steps to make sure no other joints have a similar problem. Goals towards this end will include mobility and strengthening of muscles and tendons. I'm also going to be more mindful of when I should be resting.
I've also read a lot about how aerobic cardio helps improve recovery and I plan to improve this through frequent, light runs.
I have a renewed vigor in my focus on better posture and I'm noticing serious improvements. I'm working on both upper and lower body posture partly for health/lifting reasons and partly because I hate seeing bad posture, especially from myself.
I'm focusing more on skills and actually moving than I was at the beginning of the year because I was spending too much time preparing to do what I love and not enough time doing it.
Lastly (although still my second favorite) I'm going to slowly start building back my strength and not rush things this time. Injury prevention is absolutely most important as I learned from missing about 5 months of training.

As a side note I'm getting rid of any real long term goals and focusing on short term ones with some direction. It's hard to get to a full front lever if every day you're annoyed that you can't do one yet. Patience, patience, patience.

Updated goals/plans for achieving them

Mobility:
Drastically improve range of motion in my shoulders. I'm working on back levers and various mobility drills and will soon be working pullups and handstands. I think a lack of mobility is why I got elbow injuries in the first place so it's time to make a change.
Improve lower body mechanics specifically for squatting, deadlifting, and landing. This means better flexibility in all of my lower body as well as strengthening of glutes and other important muscles. I also should throw in ankle mobility work.
Postural correction. This will require mostly dedication as well as strengthening of my glutes and lower abs to fix some lordosis. I'm making progress here already.

Cardio:
For now I want to be able to run a 7 minute mile at an aerobic pace. I'll be running miles and slowly increasing speed. Note that anaerobic cardio such as sprinting is going on the back burner for now.

Skills
I'm getting back to the basic as well as delving slowly deeper into the world of free running. It's hard to quantify these goals but they include:
Improve my precision landings (ball of the feet, chest over knees) and stick them better. Also smoother plyo precisions.
Improve control and impact reduction with strides
Become comfortable with speed, dash, kash, and other vaults again.
Improve kongs. I want to work on downward kongs from both stationary and moving and also dive kongs and my split step.
Train wall runs and climb ups more
15 second free standing handstand (I can manage 5-10 now on a good attempt).
Actually learn to roll and land properly*****
Of course there are more skills I plan to work on (flips and such) but too much to post.

Strength
I'm gonna start with mostly bodyweight for now.
30s tuck back lever (not technically all strength, but working towards a back lever will be)
30s tuck planche (same argument)
Proper, full range of motion L pullups.
Free standing handstand pushups. I can do one very poor range of motion one, want to get 5.
I also want to get bent arm tuck planche handstands again, I sadly lost that ability.
Get back to a 5 second flag, can do maybe 2-3 right now.
Deadlift 305x5. I got up 275x3 last session
*I'll add a goal for squats when I fix my mobility issues and feel safe getting started.
I also want to maintain the 3 consecutive muscle ups I can do now, I'll work on improving them as I get more comfortable with my elbows being better.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 07, 2013, 04:29:08 PM
Monday October 7th

Took about 20 minutes after class to go to the gym
Did 2 sets of 3 muscle ups. On my second set I was almost able to do a muscle up without any kick at all. If I work on that a little bit I think I'll be able to do it.
Did some sets of very slow, full range of motion pullups. I definitely have a mobility issue because it's extremely hard for me to get a good range, I have to dislocate my shoulders to do it.
2x8 bodyweight dips. The bar was wide and I felt a bit of a stretch in my chest.

3 sets of tuck back levers, didn't time.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 09, 2013, 05:20:39 AM
Tuesday, October 8th

Practiced with mma club. Annoyingly I was posting on my arm during a grappling session and my brother and his partner were practicing sweeps next to me and landed directly on my right elbow and hyperextended it. It hurt like crazy but it's been getting better, feels mostly ok today. Hoping for the best.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 12, 2013, 06:38:27 AM
Thursday, October 10th

Mma club practice then open gym
At open gym I worked mostly on the bars and inward flyaways. I finally got them mostly down. I was landing feet first every time but usually had to safety tap due to over rotation.
Also managed a muscle up with no lower body movement on a bar. Can't muscle up on rings anymore, though.
Worked on a bigger lache than usual and my swinging technique in general. I'm getting decent at it again but on metal bars I can barely hold on.
Couldn't land a tunnel flip
Worked on my diving single kongs and kong into a side flip.
Got pretty far into a back lever on rings, wish I had them at my house to train with.

That's about it, really I spent most of the time on the bars.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 13, 2013, 04:30:02 PM
Sunday, October 13th

Went to open gym-

Worked on the bars again. Muscle ups, kipping from there to standing on the bar, swinging to another bar and doing an inward flyaway.
Wall fronts, only landed one.
Flat ground fronts and sides plus those flips off heights. My knee started hurting a lot when I was doing fronts so I ended up taking it very easy.
Tried to side flip over a 4 or 5 foot tall, 2 foot wide block. Couldn't quite make it, I ended up just touching the end of it at best.
Worked a lot on precisions and plyos and did my first precision to front flip
Worked on chaining side and front flips on the trampoline
Double kongs
More bar work, including the sort of hanging kong thing I mentioned a while ago.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 18, 2013, 02:34:48 PM
Monday, October 14th

Light upper body workout:
3 sets of about 15 second tuck back lever holds
3 sets of 8 second tuck planche holds
2 sets of 8 full range of motion pullups
2 sets of 5 pseudo planche pushups
Shoulder dislocations and scapula pushups
Handstand hold against the wall

Tuesday, October 15th
Mma club and handstands

Wednesday October 16th
A set or two of tuck back levers, was way too exhausted
Same with tuck planche
Shoulder dislocations and glute bridges

Thursday October 17th
Mma club and handstands, held one for about 10 seconds
Then open gym:
Lots of laches and inward flyaways. Also general swinging practice. I'm slowly getting somewhat decent form back
Worked on muscle ups with as little kick as possible. I'm getting pretty close to strict muscle ups.
Worked on chaining side and front flips on the trampoline and then started doing it with my hands in my pockets. Oddly enough this really woke me up (for lack of a better term) in midair. I was able to see where I was a lot better because I needed to in order to land. I managed to do a front to side and side to front with my hands completely in my pockets on tramp and it gave me a lot of confidence in both of those flips.
Worked on precisions and plyos on balance beams
Had a few handstand contests with my buddies and won by a little bit to a few good seconds depending.
Taught a friend kongs and worked on mine and my split step
The guy who runs the open gym also started teaching me how to spin around on the pommel horse. I could only manage 3/4 of a spin but I'm interested in learning more.

As a side note my elbows are feeling great. I'm working back slowly into real strength training and it's going pretty well so far, I'm so pumped
Title: Re: Dick's training log
Post by: Dick Stapleton on October 18, 2013, 02:37:13 PM
Also, just uploaded a few videos with some of the things I've been working on recently including two of my better flyaways (I have landed a few clean but those are the best I have on video), a solid tunnel flip, and my best attempt at a strict muscle up.

http://www.youtube.com/watch?v=8c3HeMvUcVo
Title: Re: Dick's training log
Post by: Dick Stapleton on October 20, 2013, 04:59:22 PM
Saturday October 19th

Shoulder dislocations
Back lever 2x15s and 1x8s. Tuck and advanced tuck respectively.
Pseudo planche pushups with feet elevated 3x5. Feels a lot better than tuck planche holds so I think I'll see how these work for me.
Worked on bodyweight squats trying to have good form. Long way to go.

Sunday, October 20th

Front support hold (on bathroom counter for lack of better option) for a minute, I was told they're good for connective tissue
Back support hold for about 20 seconds
Glute bridges and plank
Tested how high I could get on an L sit
Shoulder dislocations
German hangs
A few handstands and tried going from handstand to frog stand without success.

I'm working on building a full routine again and also trying to fit it in my schedule. My life is a mess of class and other responsibilities and I'm having trouble making time for full workouts and I don't get to train outside much at all and only inside once or twice a week lately. I'm also fluctuating a lot mentally despite how much I'm progressing lately.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 21, 2013, 04:30:16 PM
Monday, October 21st

Shoulder dislocations
1 minute front support
5 minutes handstand practice counting rest
One leg back levers 5x10s. Later sets had much better form and extension as I figured out what angle my body was at. Hopefully a full back lever will be mine soon
Pseudo planche pushups with feet elevated 3x5
Tried full range of motion pullups 2x8 but they hurt my shoulders a good amount which is worrisome at best
1 wall headstand pushup. Yeah, just one. Was way too exhausted
Later on I practiced free standing handstands and also tried frog stands to hand stands. I only kind of managed that once and I lost balance on the handstand quickly, kinda frustrating since I'm trying to get tuck planche presses down again.
Also some squats and I plan on stretching after I eat
Title: Re: Dick's training log
Post by: Dick Stapleton on October 25, 2013, 01:38:04 PM
Tuesday, October 22nd

Mma club. Practiced handstands for about 10 minutes and had clinching and jiu jitsu matches.

Wednesday October 23rd

10 minutes of handstand work
One leg back levers 5x8s
Tuck planche 2x8s and pseudo planche pushups 1x3
Shoulder dislocations and 1 wall handstand pushup

Thursday, October 24th

I only got about 5-6 hours of sleep so I was feeling incredibly tired, didn't think I'd get anything done but..
Mma club and sparred for a 2 minute round
Went to open gym and it was literally only me and my friend Anthony there so Carl decided to teach us bar work. I'm not sure what it's called but I learned the movement where you kip up for a support position and straddle with the balls of your feet outside your hands and on the bar and swing from there and release.
Also learned (kind of) front pullovers but I shredded my hands to pieces and had to stop.
And, finally, after months and months of putting it off, I learned a damn backflip. Did a few back roll drills and then had Carl spot me twice and was able to start banging out backflips on the trampoline with ease. It feels weird that I was so afraid of them, they're so easy. I also landed a back to front and almost a back to front to side, landed on my butt after the side.

Annoyingly on my first attempt at a backflip with Carl spotting me I landed with my shoulder in a weird position under me and hurt it pretty bad. It feels the same as when I faceplanted after a front flip at the beach but less intense so I'm hoping it heals well and quickly.
Title: Re: Dick's training log
Post by: Dick Stapleton on November 04, 2013, 06:37:48 AM
Gonna be honest, it's been a rough week and I'm not entirely sure what I've done.

Been letting my shoulder heal and it feels better except at the top range of motion.

Friday, November 1st

Open gym. Started with muscle up to inward flyaway but my shoulder hurt so I stayed off the bars from there.
Worked a lot of backflips. At first I wasn't able to land them (kept over rotating) but I kept working on them and it improved. Eventually I landed a few on flat ground on a mat.
I worked on precisions on the balance beams but messed up really badly on one and ended up trying to crane jump to save myself but my foot slipped and I slammed my back leg into the beam and rolled off it. Hurt my ankle a bit but it's better now and I had to redo the jump a few times because it was such a dumb mistake.
Worked on handstands and tried a frog stand press to handstand, didn't get close.
Later on I was practicing standing gainers but on the trampoline and I can get 2-3 feet forward on them.
Overall I felt awful that whole night but still got a few things accomplished.

Sunday, November 3rd.

After doing some handstands and finding out I can now do 2 one handed pushups on each hand I decided to try a bent arm tuck planche handstand and actually almost got it but lost my balance. I'm absurdly excited by this considering that I've felt like it was impossible for the last few weeks
Title: Re: Dick's training log
Post by: Dick Stapleton on November 08, 2013, 03:46:55 PM
I have a big test coming up in every class and I've been mentally checked out this entire semester so playing catch up this week has taken up all my time and killed my mood. Barely worked out and didn't have time or energy for training.

Monday, November 4th

10 minutes of handstand practice both free standing and against wall
Advanced tuck back lever 4x10s
Handstand pushups against wall 3x1-2
Some towel pullups but my shoulder hurt so I stopped
Also some shoulder mobility

Tuesday, November 5th
A lot of handstand practice but I felt awful

Wednesday November 6th

Practiced handstands for a while
Some advanced tuck back levers
One handed pushups
A few climb ups

Thursday November 7th

Just some handstand practice. I managed 3 free standing headstand pushups without falling. Not 3 consecutive, 3 total.
Title: Re: Dick's training log
Post by: Dick Stapleton on November 09, 2013, 07:02:52 AM
Friday, November 8th

Worked on back flips on trampoline and on the ground but onto a mat.
Worked standing gainers on trampoline
Precisions but oddly hurt my back a bit when I squatted really low to land one
Finally got a muscle up on rings twice but not consecutively.
Handstand practice, got a pretty decent/stationary 10 second hold and managed a pushup
Revisited double kongs and knee flips
I spent some time working on front 180s and I landed one or two but I'm not sure how the form was. I have a lot of trouble twisting properly but I was improving
Title: Re: Dick's training log
Post by: Dick Stapleton on November 12, 2013, 08:38:46 PM
Tuesday, November 12th

Spent a lot of time today practicing handstands and some real encouraging things happened.
I managed to do a tuck planche press to handstand and hold the handstand for the first time since my elbow injury. Literally jumped around with joy for a while.
Actually held a handstand for more than 20 seconds and got several that were 10 seconds or more. Unfortunately I have a pretty bad (but much improved) arch in my back. Not awful but not beautiful either.
I saw notable progress in my ability to stay still, too. Usually my long handstands involve a looot of walking with 1, maybe 2 seconds of being stationary at a time. Today I was able to not take a step for 4-5 seconds at some points and close to 10 on my longest one.

Should also mention that I've been training handstands at least a little bit every day since Friday and that my tests are finally done so I have a little time again
Title: Re: Dick's training log
Post by: Russell Wilkie on November 13, 2013, 12:27:53 PM
Awesome work mate! I've been trying to get into the habit of working on my handstands a bit each day as well. I noticed I'm only able to hold it only half the time I use to during the beginning of the year.

Do you have any tips on how to go from a tuck planche to a handstand?
Title: Re: Dick's training log
Post by: Dick Stapleton on November 13, 2013, 09:09:05 PM
Thanks Russell it's good to see you back!

Keep in mind that I can only do it with bent arms and I end up nearly kissing the floor at the point that I'm at right now, so it's not a true tuck planche press but "bent arm tuck planche handstand press" is a bit too wordy for my taste haha. That being said, though, there are pretty much three things to focus on.

1. When you try to press you need to really lean forward. I actually read somewhere recently that to get into even a tuck planche you don't just push up from the ground, you get into the position and lean forward until you can pick your feet up and doing that instead of just pushing up into the tuck made the difference for me on Tuesday when I finally got it again. Everything involving the planche should be a lean, especially with this press since you have to be forward to counter the weight behind you.
2. At this level you're gonna have to bend your arms. Try to keep your elbows tucked closer to your body rather than completely flared out (this should be pretty natural since that's how your shoulders should be positioned for the planche anyway). Just make sure you push as hard as you can even as your arms bend and you lower down. This is the part that feels the hardest so you have to really push. You'll probably touch your face to the ground or have it come very close. Be careful not to fall but don't worry about it. I'm sure you've heard the whole "first do it, then do it well, then do it well and fast" quote and that really applies here.
3. The hardest part aside from just having the strength is knowing when you kick your legs out. Most people get their hips like 10-20 degrees above horizontal and then try to extend and just fall backwards. It might take some practice to get a feel for when this happens, but make sure you don't untuck until your hips are straight over your head or at least very close. Try to pay attention to where your weight is as you're rotating up and when you feel like you've got the position right extend your legs and push up with your arms. You can do this together or one than the other but I like to do it together. Until you get comfortable with this it's really, really hard to avoid arching your back very badly so try to keep your core tight and point your toes as you go up.

If you want to try it and film it I'd be glad to give you more specific advice, but those are the general tips I'd give for now.
Title: Re: Dick's training log
Post by: Dick Stapleton on November 13, 2013, 09:13:35 PM
Also..Wednesday, November 13th.

4 l sits for 10ish seconds each. I'm doing them palms flat on the ground now which makes it much harder.
A few minutes of handstand practice free standing and against wall
Tuck back lever 5x12s. I couldn't get very far into an advanced tuck today, was kind of frustrating but I took a step back accordingly.
Handstand pushups against wall 3x2. Only a few were even down to my head, though. Hopefully in a week or two I'll be back to doing these properly.
Chin ups 3x5. Oddly, I can do full range of motion chin ups but with pull ups I hurt both my elbows and shoulders. These may have bothered my elbows a little but I'm not totally sure since I feel ok now.
One handed pushups 3x2 on each hand. Form is sloppy but improving.
Squats holding onto door frame to work on mobility
Plank

Title: Re: Dick's training log
Post by: Dick Stapleton on November 15, 2013, 04:17:25 PM
Thursday, November 14th

A little jiu jitsu plus handstand and roll practice. Admittedly the first time I've practiced rolls in years and after a while they felt pretty good.
Also did a set of 6 muscle ups then a set of 4
Deadlifted 135 4x6. My hamstrings were really sore so I didn't go up in weight I just focused on form a little.

Friday, November 15th

Boxing drills with my brother. Worked on footwork, slips, and also kick defense
Handstand practice. Held one for what felt like a ridiculously long time without walking plus another 5-8 seconds walking. I'm feeling really good about hold duration but I have a pretty bad arch.
Going to open gym later, will post about that after
Title: Re: Dick's training log
Post by: Dick Stapleton on November 16, 2013, 08:47:29 AM
Friday, November 15th

Spent a good amount of time working on front 180's. I started landing some but with kind of ugly technique. Needs a good amount of work.
Drilled backflips on trampoline a lot and was having no trouble with them.
Had a small flipping contest with my friend to challenge both of us. The best thing I pulled off was a back to front 180
A lot of handstands. I wasn't doing very well because I was so tired but I got some good holds and 1 successful bent arm tuck planche press.
Precisions and strides on the balance beams
Nailed a tunnel flip and some knee sides and fronts plus sides and fronts of height.
Got 1 or 2 ring muscle ups
Worked on some uneven bar combinations. I was trying to do a muscle up to front roll to pull over to cast, fall onto the next bar and inward flyaway. Everything was pretty smooth except the transition from the roll to the pullover.
Worked a little bit on rolls and kip ups.
Did about a minute of support holds on rings, trying to get rings turned out but only got like 10 degrees out.

My front 180's. Notice the improvement but I still don't have good form.
http://www.youtube.com/watch?v=rG4r3KctcEc
Title: Re: Dick's training log
Post by: Dick Stapleton on November 23, 2013, 07:02:46 AM
I'm pretty mad at myself for being too lazy to update this as I've completely forgotten what I did all week..I'll piece together what I can remember.

Saturday I just shoveled a lot of dirt, that was a bitch with how sore I was.
Sunday I raked leaves for 3 hours which was similarly a bitch

Monday, November 18th

Tuck l sit practice
Handstand practice. Did some tuck planche handstand presses I think.
Advanced tuck back levers, I'm guessing 5x10s but I really don't remember
Handstand pushups against wall..3x1
Full ROM pullups 3x5
One handed pushups 3x2 each hand
20 second isometric plank
30 second third world squat
Lunge stretch, dunno what it's called

Tuesday, November 19th

Handstand practice and whatever we did at mma club. Think it was kick combinations but they sucked.

Wednesday, November 20th

4x15s tuck l sit on floor. Doing these right they're tough as hell
Handstands against wall for a while
Advanced tuck back lever 5x12s. Left elbow started hurting, f#ck.
Handstand pushups against wall 3x1
Third world squat
Plank
Lunge stretch
Later on went to the park to film for the community video and those clips are in that post.

Thursday, November 21st

Handstand practice, some rolls, and jiu-jitsu

Title: Re: Dick's training log
Post by: Dick Stapleton on November 24, 2013, 03:19:53 PM
Friday, November 22nd

4x15s tucked floor l sit
Handstand practice
German hang
Third world squat
Some stretching and mobility work

Saturday, November 23rd

Some flips on my cousin's trampoline. Mostly backs, couldn't get close to front 180's. I was with my little cousin most of the time though so I could only flip when he got distracted and went off the trampoline.

Sunday, November 24th

Third world squat
Wrist mobility work
Handstand practice against wall
Some tuck planche presses. Got up on all but one, only managed to hold 1 handstand though
Planche leans and more wrist mobility
More wall handstands

Elbow still feels a little weird, gonna try back levers tomorrow and back off if necessary.
Title: Re: Dick's training log
Post by: Dick Stapleton on December 01, 2013, 12:46:06 PM
Why don't I update this daily? I need to get with it.

Monday I think I did handstands. My elbow hurt so I didn't do a workout as far as I can remember. I probably did some l sits though. Definitely worked on full squat and the lunge stretch.

Tuesday was a brutal day at the mma club. We ran a mile, shrimped down the mats 6 times, front shrimped down the mats 4 times, and did a full dynamic stretching routine. Then we drilled guard passes and mount escapes hard, some punch and leg kick defense, and then Tj must have been feeling sadistic and made up an interesting circuit..It was a 1 minute round of hitting thai pads/defending and countering strikes with high pressure and a lot of kicks (which I SUCK at). As soon as the minute ended one of the smaller but most skilled grapplers stepped in and you immediately had to roll with him at full intensity and try to pull off a submission. At the end of that minute it was another round of striking with my brother and as soon as that minute ended the biggest guy in the club rushed you and you had to spend the last minute grappling with him. 4 minutes felt like an hour. I got the better of both grappling matches but didn't pull off a submission. The striking was sloppy because my kicks and defense are pretty bad.

Wednesday I skipped class and I think I just chilled. Did some superficial handstands and mobility.

Thursday I ate.

Friday I went to open gym.

Throughout the night I accumulated at least 5 minutes of ring support holds with rings slightly turned out. I got some holds well over 30 seconds which I'm happy about.
Started off with the 3 basic flips and then started working on front 180's. I couldn't get the motion right so I started putting spin on side flips and found it to be much, much easier. At first I was only get quarter turns but later in the night I got at least 5 clean side 180's on the trampoline. Also got some clean front 180's but it's rare.
Learned a wall spin on a very close to vertical mat. Closest I've ever come ;D.
I was absolutely nailing inward flyaways
Did a good amount of handstands and tuck planche presses, plus some l sits and an l sit to handstand but on parrallettes.
Side flipped over a block for the first time.

And then last night (Saturday) I was doing a lot of handstands and hurt my wrist, although that could have been from hitting the punching bag. I also found out I can only hold a flag for like 2 seconds and like 60 degrees above horizontal. Not thrilled about that.
Title: Re: Dick's training log
Post by: Dick Stapleton on December 04, 2013, 06:52:03 PM
Monday and Tuesday I did nothing but some really quick stretching.

Wednesday, December 4th

Started the day off with some lower body stretches and bodyweight squats. Kept it light as I planned to train later. Also did shoulder mobility drills and some elbow massage.
Went to the park and messed around. Did some tuck back levers which felt ok but avoided muscle ups.
Swung as well as I could but I was slipping like crazy, nearly went flying off the bar after 3 swings almost every time.
Some precisions and side flips off height and on flat. Landed a side flip clean on grass which I don't think I've actually done before.
L sits and a press handstand that I managed to hold and then walk after. Progress!
Tried 2 inward flyaways. Landed on my feet and fell back on one and landed low on my feet and had to back roll on the second. I blame the slippery bar as I can almost always nail these inside now.
Did some flags. I got way closer to horizontal but my hold times were still very low. But I haven't actually trained those in god knows how long so I guess I can't really complain.
Some random vaults over garbage cans and rails. Nothing serious.
Randomly did some pullovers

Title: Re: Dick's training log
Post by: Dick Stapleton on December 06, 2013, 07:40:29 AM
Thursday, December 5th

Mma club was mostly cardio. We ran 8 laps on the indoor track which is a little under a mile
3 minutes of burpees, 30 seconds on 30 off
Kicking drills.
I did 3 or 4 press handstands on my own.
I stopped after the drills because for some reason when I bent down my lower back felt like it pinched and started hurting a lot. I couldn't bend down for about 10 minutes and sitting through my next class was brutal but I did some light mobility and it started to feel better so against my better judgement I went to open gym that night..

And somehow it went completely fine!

I started off with some basic flips, handstands, and vaults over a block.
Got wall spins down on a very slightly angled mat. I want to get them vertical soon but I'm scared
I did a lot of work on the rings. About 3 individual muscle ups and several support holds as long as I could. Then we were doing sets of a few seconds of support hold, 5 ring dips as low as possible, and 3 extremely partial iron crosses (lowering down as much as possible and pulling back up. Insanely hard). Amazing how much harder ring dips are.
We worked on tuck planches, planche leans with feet elevated, and back levers/german hangs
I'm 90% sure I got a muscle up on a bar with 0 kip and after that I was only able to do pullups to about nipple height but also with no kip.
Did some inward flyaways but didn't actually land any.
On tramp I got side 180's pretty much completely down. I landed a ton of them and although my spins aren't beautiful they're so much better than I ever thought I'd be able to do. I'm actually really proud for once.
I also got some front 180's. My technique in general is much better on these now but my timing and height suck.
Landed a back 90 on a whim but the more I tried these the more out of control I got. I was flying off the trampoline so I stopped haha.
I actually got a few back to front 180's also but not very clean.
Title: Re: Dick's training log
Post by: Dick Stapleton on December 06, 2013, 09:58:04 PM
Friday, December 6th

I was a little sore but I decided to go to open gym again anyway. I'm addicted. I don't feel like saying everything I did but
Handstands, basic flips, flags, muscle ups on rings, support holds, tuck back lever on rings, double kongs and long singles.
More noteworthy things:
I side flipped over the two blocks that I usually double kong. Way bigger than anything I've even tried before, felt awesome.
Very sloppily speed vaulted the same two blocks. My exit was awful, though.
Was having no trouble using the split step and getting great kong distance/easy doubles.
Landed a tunnel flip completely clean and a bunch with small safety taps.
Landed several side 270's! 3/4 of a spin and a week ago I thought spinning was something I'd never actually be doing.
I almost feel hesitant to put this because I barely believe it but I landed a back full on tramp..form wasn't very good but literally a back full despite all my fear and trouble spinning. I'll post videos of all my spinning tomorrow. For the first time in a while I actually feel proud of myself and I literally just want to go back.
Oh, and I walked across the entire gym floor in a handstand. Been trying that on and off for the entire time I've been going so that's a thing.
Title: Re: Dick's training log
Post by: Dick Stapleton on December 14, 2013, 08:28:25 AM
Well finals suck and my elbows are hurting again so I did nothing most of the week. Well, I did some stretching a few nights before bed and that's made small improvements already.

Friday, December 13th

Open gym. I had a much more focused session than usual.
A few ring support holds
Some balance beam precisions
Worked hard on arabians and back fulls. Landed some arabians on flat and tried but did not land back fulls on flat.
Also did both of those  flips off height. Landed some of both but the back fulls are hideously bad and much less back than full.
I landed a few side fulls on the bouncier trampoline and then spent a long time on the less bouncy trampoline and couldn't get close.
Got some actually clean front 180's
Worked a tiny bit on long dive kongs.
Oh, and I tried to learn an arabian devil drop. I have no idea if that has a name or not, but imagine a devil drop where you turn around and front flip away. I almost landed one but really I was rotating slow as hell and slammed down several times.
Title: Re: Dick's training log
Post by: Dick Stapleton on December 25, 2013, 09:02:06 PM
Lazy update:

Still just going to open gym lately. Back fulls got cleaner on tramp last time I was there. Landed both side and front fulls a few times each but not at all consistently. Been giving arabians and backs on flat ground some work. Revisited tunnel flips and nailed them consistently off height but couldn't get a kong to tunnel flip. Started trying front 180's off a bar but haven't come very close yet. Scary.

Dive kongs, at least inside, have gotten way better. Same with double kongs both flat, downward, and upward. Split step is improving.

Ring support holds are getting easier and seem to help my elbows which I'm letting heal again and raging over. I'm starting to work shoulder mobility more seriously and will work wrists when my right one is better.

Been sporadically working on full squat form and lower body mobility. Seeing improvements but it's still bad.

To be honest a combination of laziness, elbow pain, and business have stopped me from doing anything but flips. I don't even do parkour anymore, not even a little bit. I'm having a lot of fun with what I'm doing and I've learned things I never dreamed of trying, but I want to get outside again. I want to stop making excuses.
Title: Re: Dick's training log
Post by: Dick Stapleton on December 30, 2013, 01:47:02 PM
Still been going to open gym. I can do side and front fulls on tramp here and there, 270's and 180's are getting easier. Off tramp I can front 180 if it's off a drop and side 90 because I don't commit to twisting.

Got back flips off small height finally. Same with arabian but it's sketchy.
Elbows feeling good, did 2 consecutive ring muscle ups. Inward flyaways are still solid and I'm working on throwing in a 180.

Got a foam roller and started doing that. Feels nice.

Also tried weighted squats for the first time yesterday. Awful form but I expected it to be worse. Glutes and hammies are real sore today.
http://www.youtube.com/watch?v=2p6n1wT2Br0 If you want to see how squats aren't supposed to look.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 06, 2014, 01:11:36 PM
I've been working frequently on the full squat and it's getting a lot easier to hold the position. I don't feel like falling back the entire time and I can start bringing my chest up a little bit.

Wrist is feeling better so I did a few handstands last night. Still not 100% but eh.

Did an actual workout today

L sit 2x12s
3 muscle ups with as little kip as possible
3x5 pullups with full range of motion (hard as hell for me, my shoulders are awful apparently)
3x8 dips
3x8 bodyweight rows
Lot of deadlifting. 5 sets of 165#x5-6 and then 3 sets of 225x4
Overhead squat with just the 45# bar to try to work on some scapular and hip mobility. Did maybe 3 or 4 sets, lot of reps.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 09, 2014, 10:03:06 AM
Tuesday I did some foam rolling and hip stretches

Wednesday went to the gym. Was really sore and planned on only doing 1-2 sets of everything but that didn't happen.

4 muscle ups
4x5 pullups
3x8 dips
3x6 BW rows feet elevated
3x2 One arm pushups
Deadlift 135x2x5, 225x2x4, 275 2x3-2
1 set of overhead squats with just the bar.
Also did some shoulder dislocates and lower body stretching before deadlifts.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 09, 2014, 09:36:13 PM
Against my better judgement I went to open gym again tonight after doing about 20 minutes of foam rolling earlier in the day. I brought a ton of people and a lot of my energy was focused on either showing them things or watching what they were working on so I didn't get to make any legitimate progress on anything.

Did a lot of laches again but the distance has become too easy for me I barely have to try and it's hard to adjust the bars.
Lot of inward flyaways and I was landing them without much trouble. I actually landed one from a bar that was so low my feet were scraping the ground.
Did some basic ring work. I can muscle up on rings almost easily now. Even if my pullup sucks I've gotten able to dip from so low that I can still get up.
Handstands are way worse than they were before my elbows acted up but I can hold a short one without walking so it's something.
Can still kind of tuck planche press to handstand which is encouraging
Only got 1 or 2 side and front fulls each on trampoline but did get a pretty clean back full also

The rest of the time was kind of just working with other people. Really fun night just not much progress.

Edit: I also did some full squat training in the morning. It's gotten easy to hold the bottom position but I have to fight really hard to maintain even crappy posture down there. If I don't worry about form I can sit there for a while but I try to keep upright enough that it's a struggle not to fall back.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 10, 2014, 10:09:00 PM
Friday the 10th

Did some full squats for that mobility. Ate a lot of shitty food and there's a reason I'm 200 pounds. All of my bodyweight exercises count as weighted now  :P
Title: Re: Dick's training log
Post by: Ian Want on January 10, 2014, 11:51:02 PM
I want me some more Dick.
Title: Re: Dick's training log
Post by: Nick Holmes on January 11, 2014, 07:56:04 AM
I want me some more Dick.
Wasn't expecting to read that in a training log.
Title: Re: Dick's training log
Post by: Ian Want on January 11, 2014, 11:04:30 AM
Wasn't expecting to read that in a training log.

I try and get as much Dick as I can, regardless of where it comes from.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 11, 2014, 11:24:49 AM
Just for you, Ian

http://www.youtube.com/watch?v=hmgUJHO3BnM
Title: Re: Dick's training log
Post by: Dick Stapleton on January 17, 2014, 05:48:02 AM
All week I've just been doing mobility work, mostly in the form of full squats throughout the day. I got pretty sick so I've been skipping the gym unfortunately but last night I couldn't resist going to open gym.

Learned a few things on the uneven bars. I haven't been mentioning it but I'd been trying to learn a forward roll on the bar but unable to stay on top of it and last night I got a pointer that had me doing it immediately so that was cool. I started using it to make a basic bar routine.
Some work on rings. I managed 3 consecutive muscle ups, got ridiculously close to a full back lever, and did some dips, inverted hangs, and support holds.
Precisions on the balance beam.
Went back to doing a lot of side flips on flat ground and over people and things.
Climbed the rope for the first time in a while.
And some more of the usual trampoline work and all that.

Oh, and I finally landed a side 180 off a drop!
Title: Re: Dick's training log
Post by: Dick Stapleton on January 21, 2014, 08:23:31 AM
So yesterday I was planning on going to the gym but I walked outside and realized it was way too beautiful to not train instead so I called up a friend and headed to the park.

Started off with palm spins, kongs, lazy vaults, and side flips over the picnic tables.
I found a tree branch that was particularly sturdy so I started using it to swing from one picnic table to another at maybe a 45 degree angle. Once I got that down I incorporated level kongs, strides, and side flips. I was able to get all the runs without any stutter steps or awkward shuffling which is rare for me.
I then took some time to work on my much neglected split step takeoff (too much gym training makes you complacent) and my kong distance sucks. It was on woodchips that were a tiny bit wet and at first I was having trouble even dive konging the picnic tables. It got better with practice but it's still crappy.
After that I decided to try a tunnel flip outside for the first time. I put a picnic table next to the sandy volleyball courts and tried maybe 6 or 7. I almost landed one, went too far over on another, and didn't get the rest.
Practiced flips and twists off the same picnic table. I got some front 180's and maybe 1 side 180 but a lot of side 90's.
Worked on speed vaults since I've really neglected them in my training. My left handed speed vault is pretty good for how little I've trained it, right handed is eh. I also did some safety vaults which I've admittedly never even tried before and they're actually fun. Might have to use those more.
Did some handstands, got about a 10 second hold. Also, as a general rule my handstand training is stationary now. At first I was counting my hold times walking but recently I started only counting what I can hold without moving since it's much harder.
Finished off the day with some balance walking along the edge of the volleyball court. I only got a few minutes in before my friend wanted to leave.

I wish I had also gotten in a workout but I was with friends. Great day regardless.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 22, 2014, 03:15:51 PM
Tuesday, January 21st

Spent the day relaxing. I'm very sore and my quads and right above my knees on the inside are incredibly sore so I spent 30 minutes foam rolling before sleep. Also did some full squats.

Wednesday, January 22nd.

Snow kept me in the house today and I'm super bored so I've just been doing some foam rolling and mobility and playing around with front and back levers and german hangs. Did some shoulder dislocations, foam rolling, full squats, and I'm still doing whatever.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 24, 2014, 07:02:02 AM
Thursday, January 23rd.

Open gym.
Warmed up with RTO support holds and handstands.
Some vaults and palm spins
Handstand walks
Got my first full back lever on rings. Need to record it so I can see how my form is. Probably awful.
Lot of bar work. I've learned pullovers, forward hip circles, have a decent cast, swing is improving, and laches aren't bad.
The usual flips and twists.

Not the most conventional progress but I'm learning more and more how to spot people for various techniques which is cool. Being a coach must be awesome.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 25, 2014, 08:15:21 AM
Friday, January 24th

Open gym again
Kind of just messed around and did the usual stuff as I was incredibly sore. The usual side and front 180s, some 3/4 turns and a couple fulls.
Did a lot of pullovers but all on my fingertips since I tore my hand last night. Also practiced my cast up onto the bar.
Worked on that full back lever. I'm not quite horizontal and a little piked but I was also sore as all hell. I'm hoping to have it within a few weeks to a month.
Did a lot of tunnel flips and landed most of them cleanly.
Also took some time to work on standing sides and just side flip technique in general since I was trying to help someone learn them.

I'm so beat up today. My entire back and my biceps are completely shot from 2 nights of back lever attempts, have a patch of skin missing from each hand, back is sore from a back flip bail, and legs are beat from 2 straight nights of flips. I think this entire weekend is going to be dedicated to full rest haha.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 29, 2014, 06:52:28 PM
Been slacking the last few days.

Wednesday, January 29th

Few muscle ups
3x6 pull ups
3x8 dips
3x8 BW rows
4x4 Pseudo planche pushups, 3 on last set.
Deadlift 135x6, 205x5, 225x5, 295x3, 295x2 (failed on last rep)
Full squat
Band shoulder dislocations
Some knee raises

Pullups are slowly improving, pseudo planche pushups felt right, and 295 is nearly a PR for deadlift for me.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 31, 2014, 07:26:56 AM
Went to open gym last night. Worked on shit, had some fun. No notable progress. Elbows kinda hurt so f#ck that.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 07, 2014, 10:58:27 AM
Been training here and there. Didn't lift this week.

Open gym last night. Worked on rings, vaults, bars and whatever.

Notable things:

I can finally get the rings fully turned out and hold for 15-20 seconds.
I came even closer to a good back lever
Improved my split step a lot. Also practiced covering as much distance as possible with 3 steps (one right footed step directly into the split step) into a vault and got all the way across the gym floor. No measurement but it was a huge improvement.
Pullovers are easy now
Did a back handspring progression but don't really have an interest in them.
Oh and some strides on the beams. Bit of a step up mentally, woo.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 11, 2014, 03:29:55 PM
Mma club today.

Ran a mile
Forward and back shrimps 5x each up the mat. Was ready to vomit when I finished.
Grappling technique work and some actual rolling.
Foam rolled a bit.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 12, 2014, 06:38:08 PM
Awful yet oddly successful day.

I didn't get to eat before working out and I was half falling asleep so I expected to perform like shit. Was surprisingly wrong.

Started with light (135#) deadlifts since my friend is working on learning them. Went up to 195 for about 8 reps and considered that my warm up.
Three really, really shitting muscle ups.
Alternating pullups and dips with 1:30 rest between each so pull ups, rest 1:30, dips, rest 1:30, etc. 3 sets each. 7 reps for pullups, 9 for dips. Bumping it up slightly.
Tried a full back lever on bar. About the same as I've been.
Bodyweight rows 3x8. Chest wasn't getting to bar on my last few reps of my last 2 sets.
Pseudo planche pushups 2x4, failed on 2nd rep of 3rd set. I learned a lot more than usual for the last set, though. I need to get some tape so I can keep consistent.
Back to deadlifts. Warm up 5 reps at 135, 5 at 225, and then straight to my working sets at 295#. Did 4x3 though I failed the 3rd rep of my 2nd set due to my grip giving out. Almost dropped the bar, would have been real embarrassing. Probably going to keep the weight at 295 (or maybe push 300) until 3x8 or 5x5 or something. That way my grip can catch up and I can focus on form.
Overhead squats with just the bar. Really emphasizing thoracic extension, depth, and straight lower back. All the full squats I've been doing (and been too lazy to record here) are doing wonders for my technique. Still a long way to go.
Band shoulder dislocates
Ran a mile

Finally got to eat just a few minutes ago. I'm gonna go ahead and pass out now.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 15, 2014, 07:31:16 AM
Friday, February 14th

Hope everyone had a good valentines day (if anyone still reads this but me :P)

Warmed up with band dislocates and some wrist and shoulder circles. Was still a little sore from Wednesday.
3x8 pull ups alternating with 3x10 pullups. Last set of pullups was only 5 or 6 though..not good. Also got 9 on 2nd set of dips.
3x8 rows alternating with 3x4 pseudo planche pushups. Love these but I'm going to have to start controlling for how much I lean to see progress.
Deadlift 135x5, 225x5, 295x4x4. Moving those reps up!
Squat 135 2x5, 175 (I think) 1x5, 205 2x4. I found a way to squat in the bench. I can't get as low as I want but I can still hit roughly parallel and it's somewhat safe without a spotter.
Some overhead squats with the bar again stressing form. It's improved a lot since I've started.

Kinda sick and only slept 5 hours so you'd think I'd feel awful today but I'm actually barely sore and pretty awake. Sweet.
Title: Re: Dick's training log
Post by: Durandalski on February 15, 2014, 03:07:52 PM
I do read your log, and everyone else's. I don't post because I'm too inexperienced to have any advice, but I do enjoy reading them. It encourages me and gives me ideas to incorporate into my own workouts and training. :)
Title: Re: Dick's training log
Post by: Dick Stapleton on February 17, 2014, 01:40:11 PM
That's good to hear, I'm glad you enjoy it! I especially hope it helps you learn. I didn't know shit a year or two ago and this forum has helped me learn so much.

Monday, February 17th

5 shitty (lot of kick) muscle ups.
3x7 pull ups. Sort of a regression from Friday but I didn't fail my last set so I guess it's ok.
3x10 dips. Failed last set at 6 reps so I rested for about 20 seconds then did 2 more. Not sure what happened, I think I went too low on my 4th rep and it took all my strength away. I go way passed parallel as it is so I probably got my hands behind my chest.
3x10 rows. A lot more chest to bar than previously.
3x4-5 pseudo planche pushups.
Deadlift 135x8, 225x5, 295x4, 315 3x2 f#ck yeah. Getting up 3 plates felt incredible. I got 2 reps with double overhand grip, had to do mixed grip for the rest.
Squat 135x5, 195 3x4, 225 2x4 I failed on the 4th rep with of 225 so I called it quits.

Overall improved rows and pseudo planche pushups noticeably as well as my first 2 sets of dips. Added 20 pounds to both squat and deadlift. Feeling accomplished but exhausted.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 19, 2014, 07:18:17 PM
Wednesday, February 19th

Ran an estimated quarter mile, maybe closer to a half.
Shoulder dislocates
Pull ups 3x7. So much stagnation.
Dips 3x10, 7 on last set. Really confused. I'll keep pushing for a full 3x10 but my recovery sucks or something. Maybe because I hadn't eaten.
3x10 bodyweight rows.
3x5 pseudo planche pushups. Form keeps getting better.
Deadlift 135x8, 225x5, 315 3x4. Only got 1 on my last set because my back hurt. I could have kept going but not with good form.
Squat 135x5, 205 3x5 then 1x7 on my last set. I wish I had a way to do these that weren't box squats (I'm using the bench press as it's the only way I can get myself under a bar). Also note that I stayed at 205 because I didn't have a spotter.
Overhead squats with just the bar. I actually tried holding them like a full squat and man is it tough. Did a few sets.
Some wrist work like wrist curls/extensions with 10 pound dumbbells.
4 muscle ups with some kip.
Plank with my friend sitting on my back. That part wasn't planned, she just kind of did it but it made for a fun way to end the workout haha.

Some general notes: my elbows feel f#cking amazing. They rarely bother me during exercise and it's never more than a very, very slight annoyance and it's steadily diminishing. I can't even tell you how incredible it feels to not have elbow pain every day.
A less positive note, my recovery seems to suck during workouts. I've yet to go a full workout without failing on at least one exercise. Less than perfect sleep and diet are probably factors, but my last sets have been really bad for several exercises assuming I even complete them. Frustrating.
Title: Re: Dick's training log
Post by: Shu Mookerjee on February 20, 2014, 10:37:07 AM
Dick,

There are a few factors that can affect a workout. Sleep and diet, like you mentioned, are two of them. So are time of day, mindset and just general attitude.  Sometimes, you're just not "feeling it".

Also, how long do you rest between sets? I usually rest 30 seconds between Sets 1 & 2 and 45 to 60 seconds between Sets 2 & 3 (unless I feel like pushing it).  That might be a factor.

Finally, you may just want to switch up the order of the exercises. Put your weakest one first. Or start with something that works the shoulders, then arms before moving to push-ups, pull ups and row.

Just some thoughts...

Good luck, brother!

Shu
Title: Re: Dick's training log
Post by: Dick Stapleton on February 20, 2014, 01:59:59 PM
Hey Shu,

Usually I'd agree that mentality could be a factor but lately I've been obsessed with working out. Even the days I'm not physically feeling it I've been getting personal bests.

Since my training is focused almost entirely on strength I rest 3+ minutes between sets. If I feel particularly bad I rest up to 5, but never less than 3 (unless I'm alternating sets of push and pull to save time).

I have pull ups and dips first because they're what I want to improve on most as far as upper body. Rows and pseudo planche push ups I don't care much about the numbers or anything so they come second. Since I do full body 3x a week and a mix of horizontal and vertical pushing and pulling I don't bother with any isolation exercises.

Thanks for the input!
Title: Re: Dick's training log
Post by: Dick Stapleton on February 21, 2014, 07:06:27 AM
Thursday, February 20th

Open gym. Mostly just messed around since it was my friend's last day before he leaves to join the military. Got some training in but not too much.
Things I improved on:
Pullovers and forward hip circles
Precisions on balance beams.
Muscle ups and support holds on rings
Actually got a full back lever this time! http://www.youtube.com/watch?v=lgjidcPpNTU I was running around the gym yelling with excitement, can't believe I got it.

Title: Re: Dick's training log
Post by: Dick Stapleton on February 22, 2014, 08:29:23 AM
Friday, February 21st.

For some reason I thought it was a good idea to go to the gym.

Pullups 4x6
Dips 3x10, 9 and a negative on my last set.
Rows 3x10
Pseudo planche pushups 3x6
Deadlift 135x8, 225x5, 315 1x3, plus 1 more single. Back was hurting a lot and my glutes felt strained. Hopefully my back is just sore (pain feels muscular) and some foam rolling and rest this weekend will help.
Squat 135x8, 205. 3 sets of varying reps. I think it was 5, 8, then 10 reps. The fact that I can do 10 on my 3rd set tells me I really need to up the weight.

Left it at that since I was feeling crappy.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 24, 2014, 06:45:32 PM
Wednesday, February 24th

Shoulder dislocates
Back lever. Held it for like 5-6 seconds. I have no idea if I was horizontal or fully straight but it felt like it.
Pull ups 3x7
Dips 3x10, 9 and failed on 10th rep of last set. Struggled for a while but didn't make it.
Pseudo planche pushups 3x5
1 set of 10 chest to bar bodyweight rows and 2 sets of short (like 5s) tuck front levers since the equipment got used.
Deadlift 135x10, 225x5, 315 3x4, 3 on last set.
Squat 135x10, 195 6, 8, 10.
Overhead squats with the bar. Held the bottom position as long as possible.
German hang for like 20 seconds.
Title: Re: Dick's training log
Post by: Shu Mookerjee on February 26, 2014, 05:22:52 PM
Hey Dick,

I gotta ask...

What exactly is a "shoulder dislocate"? For the longest time, I thought you were describing what happened during your workout. And said to myself "Man, he sure gets the same injury a lot!"

Shu
Title: Re: Dick's training log
Post by: Dick Stapleton on February 26, 2014, 05:51:59 PM
Hey Shu! It's when you hold a band or stick of some kind with arms straight and starting from your waist bring it above your head and all the way to the back of your waist. I think it's called a dislocate because the shoulder slightly dislocates which feels pretty weird actually. I've heard it's good for shoulder mobility which I desperately need to improve.

Speaking of which, workout for today started off with lots of shoulder dislocates and

3x7 pullups
3x10 dips. Finally completed every rep of every set of both exercises.
Bodyweight rows feet elevated 3x10, still working on more chest to bar.
Pseudo planche pushups 3x5 working on leaning more and not piking.
Deadlift 135x10, 225x8, 315 3x4. Also got every rep out on these but I'll admit I let my form die on my absolute last rep in anger that I couldn't do it well.
Squat 135x8, 205x5, 225x5, 245 4x5. So apparently I've been being a bitch with the weight since squatting 245 felt easy for most of the sets. I wish I could get lower, though. Forget if I already said it but I'm using the bench press as my squat rack which means I only get my butt down to about where my knees are when I'm standing. It's not awful, but I'd prefer better.
Finished over with some overhead full squats. I'd like to think these are improving but I have no idea.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 01, 2014, 09:06:55 AM
Friday, February 28th

Got called in to work so I had to get through my workout quickly. I paired my sets of dips with pullups and rows with pseudo planche pushups, 1:30 rest between each.

Pull ups 3x7
Dips 3x10
Rows 3x8 going for power
Pseudo planche pushups (feet against wall) 3x5
Deadlift 135x10, 225x5, 315 4, 4, 5. Aiming for 3x5 so next workout I'll try 4, 5, 5.
Squat 135x10, 225x5, 245 3x5. Ran out of time to finish my last sets =\
1 set of overhead squats holding for as long as possible at the bottom.

Also, this morning (Saturday) I spent about 5 minutes on handstands against the wall, did some planche leans, and an l sit. Also lots of full squats.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 03, 2014, 07:04:24 PM
If there's one thing I've learned lately it's that how you feel before a workout is definitely not indicative of how well you can perform. I've been setting PRs on some of the days I've felt the worst, today being no exception.

Wrist stretches and shoulder dislocates
Back lever for a few seconds (read an hour)
Pullups 3x7, 5 on last set. On my last 2 sets I started focusing on pulling really hard out of the bottom since that's been a big struggle for me (bad mobility/weakness) and it felt way better.
Dips 3x10 Gonna weight these maybe Friday.
Rows 3x10. Might switch to tuck front lever rows soon since I ordered a pair of rings.
Pseudo planche pushups 3x5 with slightly more lean.
Deadlift 135x10, 225x5, 315 3x5. My form keeps improving and reps keep going up. Probably adding weight soon.
Squat..this is gonna be a hard one to explain. For all the time I've been squatting I've been using the bench press so I load that up and squat down to the bench box squat style. Problem is the bench is a little bit higher than it should be so I get to maaaybe parallel, but more likely an inch or so above it. So today I used the incline bench which let me get a low lower and consequentially kicked my ass (more literally than you might think.) So I did 135x5 or so, then jumped to 225. 1st rep was bad. Like chest fell down, drove my hips up then did a good morning bad. 2nd, 3rd, and 4th were increasingly good form but I was nearly getting stuck at the bottom every time. Like pushing as hard as I can, practically holding my breath, shaking with effort and barely moving kind of hard. So my next set I tried 225 again and failed on I think the 2nd rep, maybe third. Got completely stuck and a friend had to help lift me up. So I deloaded to 205 and did 3 sets of 3-4 reps each and it was some sort of hell. It's a bit of an ego killer to have to drop 40 pounds and still struggle so immensely, but the depth is much more important to me.
Finished off with like 3 overhead squats.
Title: Re: Dick's training log
Post by: Nick Holmes on March 03, 2014, 07:34:03 PM
That's a pretty sucky-awesome. Sucky that you had been doing it wrong, awesome that you caught it today.
We're lucky in the class we have because the co-teacher was a judge for weight lifting competitions, a good resource. She and the coach check our max lifts before we can write them down. That's actually how a friend of mine who happens to be pretty tall found out, like you, that he was way above parallel. Now he occasionally goes below parallel with more weight than he had when he found out.
Hope you can achieve a similar result.

Unless is it specifically stated to do box squats we have nothing under us, just a spotter behind us, you should consider trying that.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 05, 2014, 05:57:27 PM
Damn it, my bad. I wrote out a whole response to what you said but I think I forgot to submit it or something.

In short, awesome that you have a coach. I'm quite jealous. The bench squats I was doing are right about at parallel, but the way I did last time is about 3-4 inches lower probably. Seems negligible but god it was hard. Also I have to do box squats. There's very little room and no rack so if I fail a set without something beneath my I'm dropping the weights on something/someone. I'm just trying to do the best I can.

Wednesday, March 5th

Barely got any sleep, felt dreadful.

Really lazy warm up. Shoulder dislocates, some wrist stretches.
Pullups 3x7 focusing on power. Speed is improving but still slow.
Dips 3x10
Rows 3x10
Pseudo planche pushups 3x5
Deadlift 135x10, 225x5, 315x5. Back hurt so I didn't do more sets. First set was easy, though.
Squat. I just went into the overhead press and did something like 3x10 with 135 to work on form and depth. Plus I was struggling not to vomit as I'm a little sick, hadn't eaten, and needed sleep.
Title: Re: Dick's training log
Post by: Nick Holmes on March 05, 2014, 07:37:36 PM
Damn it, my bad. I wrote out a whole response to what you said but I think I forgot to submit it or something.

In short, awesome that you have a coach. I'm quite jealous. The bench squats I was doing are right about at parallel, but the way I did last time is about 3-4 inches lower probably. Seems negligible but god it was hard. Also I have to do box squats. There's very little room and no rack so if I fail a set without something beneath my I'm dropping the weights on something/someone. I'm just trying to do the best I can.
Happens to me all the time, can't count how many posts I lost on my phone.
That really sucks, we are fortunate because we have a rack and at least two other people in the group to help and spot. I might take some pictures of our weight room, it is very nice but if we break something we are SOL. The school won't buy replacements for ten years at the very least, but it will probably be more like a generation.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 06, 2014, 03:31:30 AM
Annoys the hell out of me because I always come back way later and realize I never answered.

Know what's funny? My high school gym had a good squat rack that nobody ever touched, we just used it for pull ups. That was when I still thought squats were bad for you. Now that all I want to do is squat my college gym has a smith machine and bench press. Haha school replacing equipment? Try a century.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 10, 2014, 08:34:40 PM
Alright, some shitty news. This has happened once or twice before but very spread out and I thought improving my mobility and posture had taken care of it, but on Sunday at work I was literally just bending down to get something and felt a really sharp pain in my back. Dead center, lower back. It hurt like hell and I couldn't move without a lot of pain for maybe 20 seconds. It settled a bit but still hurt a lot the rest of the day. I was a little disturbed but as long as I kept my back straight it didn't hurt much, and the pain wasn't bad when I woke up and went away by mid day so I decided to go to the gym today.

Pull ups. 9, 8, 7. Getting some chest to bar finally and they're a little less ugly.
Dips 3x10. Last dip was so close to failure. Shaking the whole way up, the concentric part took at least 8 seconds.
Rows 3x10
Benched for the first time ever. did 135x5 and then 155 2x4 or 5. The weight felt easy but I had trouble balancing the bar and was shaking comically. Really, you would have laughed at my 200 pound self struggling to stabilize 155 pounds.
Forgot to mention I was at a legitimate gym today with an actual squat rack, so you better believe I did some ass to grass squats.
Kept it at 135, did about 3 sets of 6 getting real low to the point where 135 was a struggle at the bottom..But f#ck me, on the last set I was about halfway up on my 4th rep with form that looked good and felt great, and the pain in my lower back hit me like a brick. I got the weight up and racked it but god it was painful and walking was hard for about 20 minutes. I can move now but it still hurts a lot to round my back and I'm considering going to a doctor because I think it's my spine not muscles.

I really, really don't need this shit right now. I'm so, so angry.
Title: Re: Dick's training log
Post by: Shu Mookerjee on March 12, 2014, 10:49:46 AM
Hey Dick,

Dude! It's going around.  I also messed up my lower back somehow. And have an inflamed left hip flaring up (thanks to "Shawn T's Insanity")

You have to give those muscles and ligaments time to heal. But you also need to keep working them so they don't get too stiff.  My buddy Jherich from our local parkour club gave me a workout with a ton of stretches and yoga stuff to help keep rehabilitate those areas.

Check out my journal. I'm including links to those exercises.

Hope you're feeling better, brother.

Shu

P.S. This is not to say you should ignore your doctor's advice.  Just saying there's still stuff you can do in the meantime.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 14, 2014, 06:55:53 AM
Thanks Shu! I'll be sure to check it out. I feel fine already I'm just worried about it happening again or getting more serious.

Anyway..Thursday, March 13th

Open gym. Met a few guys who apparently have been doing parkour for a while not too far from me and I didn't even realize it. I'll hopefully get to train with them which would be great because I'm severely lacking motivation to train.

I kinda just messed around. Worked on my split step and diving kongs and some combos on the bars and rings. So far I've got muscle up to forward roll into inverted hang to back lever on rings. On bar I have pullover to forward hip circle, cast onto the bar and dropping down onto the higher bar, turning around and doing an inward flyaway.
I tried tunnel flips but couldn't get them
Worked on my twists but I'm stuck at 180's for some mental reason. I stop myself at a half turn.

Edit: also tried to learn a kip on rings but didn't get it, the false grip started giving me elbow problems.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 19, 2014, 06:12:04 AM
Saturday the 15th I played volleyball and drilled my flips outside into sand. Fronts, sides, and twisting with both of them. I seemed to be getting back to my crappy technique side flips which was frustrating.

Monday the 17th I worked out at home. Should mention that I got a pair of rings.

Thorough warm up of ring support holds, shoulder dislocates, wrist stretches, wall slides, and handstands against wall.
3x7 pull ups
3x5ish ring dips. I'm having trouble keeping my forearms off the straps on the way up. Rings might be too narrow.
3x3 tuck front lever rows
3 sets of varying amounts of pseudo planche pushups on the rings. Lot of technique breakdown here
2 or 3 planche leans on the rings really focusing on protracting and depressing the shoulders and keeping the core tight.
Box pistols squats on the stairs. Real difficulty with these.

Yesterday (Tuesday) I was really sick and throwing up all day. I feel decent now. Kinda want to work out, but probably shouldn't.

Title: Re: Dick's training log
Post by: Dick Stapleton on March 21, 2014, 06:28:01 AM
No longer sick, but my elbows are hurting a little.

Thursday, March 20th open gym

Worked on twisting and landed a few front fulls again. I also landed one off a block onto a mat.
Worked on swinging technique on bars
Some inward flyaways and sort of learned a kip swing, but I really just muscle it.
Several back levers on rings. I get around 3 seconds in
Worked flags for the first time in a while. I got a good 8ish second flag at almost horizontal which is way better than I thought I was at.
Got 3 strict muscle ups on rings
Worked my support holds, getting better at turning the rings out more and more.
Lot of handstands

Title: Re: Dick's training log
Post by: Dick Stapleton on March 22, 2014, 07:46:15 AM
Friday I worked some handstands, muscle ups on bar, and pull overs. Also played a little volleyball and practiced flips.
Title: Re: Dick's training log
Post by: Tony on March 22, 2014, 09:37:16 AM
Hey Dick, you probably don't remember me but we chatted on our progress logs a while back. It's really cool to see how long you've kept at it, I only wish I had done the same. I'm getting back into it now and hopefully we can share progress some times (although you're lightyears ahead of me now :P)
Title: Re: Dick's training log
Post by: Dick Stapleton on March 22, 2014, 07:45:53 PM
Hey man! I remember haha it's good to see you back. Don't worry about not keeping at it, it happens to everyone. I've taken off up to 2 years but the awesome thing is you can always come back and be better than you were, and definitely better than you are now. You've got all the time in the world to so never feel like you can't just jump back into things. I look forward to seeing your progress!
Title: Re: Dick's training log
Post by: Dick Stapleton on March 24, 2014, 07:49:50 AM
On Saturday I did some skills training at my grandma's house. I spent a while vaulting her back fence into the woods. Worked on split step for kongs and got more comfortable with speed and lazy vaults on both sides. I also practiced my handstands, planche leans, and human flags. I mentioned a while ago that this was a side goal, but I got a lefty flag ;D. I can now hold it on both sides for a few seconds.

Monday, March 24th

Wall slides
Wrist mobility
2 stomach to wall handstands. Started coming off the wall briefly on the second.
Dead hang
Shoulder dislocates
Plank and arch holds
Full squat
Pull ups 3x7
Ring dips 3x5ish. I'm trying to get the form better and pushing for RTO which is life changingly difficult.
Tuck front lever rows 3x3. Such a burn in my lats
Ring pseudo planche pushups 3x5, really focusing on depression of the shoulders.
Another tuck front lever into german hang for good measure.

I need to get back to deadlifting and squatting, but I have that same lower back pain again. There was no drastic onset of pain this time, but it's the same feeling as the aftermath.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 26, 2014, 01:05:29 PM
So on Monday night my cat escaped and I went out to find him. Found him wandering around my back yard and he was acting a little weird and avoiding me. I eventually managed to get close enough to pick him up and he panicked and bit the hell out of my hand. He got clean through the top of my right thumb nail and bit my left pointer finger so hard it's swollen to the point where I can barely move it. So that was somewhat of an obstacle to my training today. Also I'm a little sick, didn't sleep much, and my back still isn't feeling good. Want to hear any more excuses? Because I'll gladly think of some :P.

Wednesday, March 26th

Pulls ups 7, 7, 8
Dips 3x10 I need to weight these but just haven't gotten around to it.
Tuck front lever rows 3, 3, 2 but I held the static for a while between reps since I was on a bar and had limited range of motion.
Pseudo planche pushups. 8, 5, 5. Moved my hands closer after the first set.
Deadlift 135x10, 225 3x8-10. Since my back has been having problems I decided to really keep it light.
Squat 135 3x10. Same thing as deadlift, don't want to be crippled.

Skipped lab, it's nap time.
Title: Re: Dick's training log
Post by: The Barefoot Panther on March 26, 2014, 04:32:21 PM
So did you find out what was wrong with your cat?
Title: Re: Dick's training log
Post by: Dick Stapleton on March 26, 2014, 04:43:43 PM
He was feral and not doing well outside so we rescued him and he ended up being a ridiculously friendly cat once inside so we kept him. My dad built a little area and cat door for him to go outside but he ran out the actual door on my mom and was completely loose. I guess just having so much to explore had him acting wild again so when I picked him up he was probably terrified and just trying to get loose. I got him inside but he did some pretty bad damage. Really should have worn gloves. But he's fine now, friendly as ever like nothing ever happened.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 28, 2014, 06:08:08 AM
Thursday, March 27th

Open gym. A ton of new people were there today so I spent a lot more time coaching than training.

Worked a lot of back levers since everybody was trying to get them. I got a solid probably 5+ second back lever.
Also worked on flags. Oddly I could barely hold them this time.
Side flips on flat. I started landing them better again. Also kind of worked double legs, or what I think was double legs.
Front 180's on flat. Kind of landed 1 or 2 but eh.
I got SO close to a forward roll to support on rings.
Didn't really do much else that I can think of aside from throwing a few moves around but didn't actually train them.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 28, 2014, 01:22:02 PM
Friday, March 28th. I'm probably going to open gym later so I'll add that on.

Warm up of 3x30+ second RTO support holds, 3 sets of shoulder dislocates, 3 sets of 30 second full squats, and 1 plank and arch hold.
5 kipping bar muscle ups
Deadlift 135x10, 225x5, 315x4, 365x1, couldn't get 385 up. So I got 50 pounds more than I've ever touched up while sore. Pretty happy with that.
Squat 135 2-3x5 ass to grass, 205 2x3 not quite ATG but passed parallel. Then one more set with 135 as low as possible.
Ton of freestanding handstand practice. I got several 10 second completely stationary holds.

I was with 2 friends and at a crowded gym today so I had a severe case of f#ckarounditis and thus the upper body work was quite lacking. I'm either going to work out on my rings now or save it for tonight at open gym, not sure.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 28, 2014, 08:32:38 PM
Did make it to open gym tonight

RTO support holds 2 sets
More handstand practice. Some were really good.
A lot of sideflip practice on flat ground. Really trying to get that gather step instead of punching.
Worked on double legs but I'm basically just doing a piked side flip.
Some ring muscle ups and 1 bar muscle up.
Precisions, lazy vaults, and italian jobs on the beams.
Dive kongs, double kongs, and focused on split step. We put a mat down so the spring board wouldn't help any.
I like high speed vaults now, but not long or low ones.

Feel like it's worth mentioning that I'm having a lot of fear problems lately. I'm scared of everything, even things like side flips that I've had down for so long.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 31, 2014, 05:37:08 PM
Monday, March 31st

3 sets of shoulder dislocates, wall slides, and 30 second RTO support holds
45 second plank, 30 second arch, 30 second hollow body progression
A few full squats that I didn't time
Pull ups 8, 8, 7. Did 2 negatives because f#ck missing a rep.
RTO dips. I did 3x3 +2 per set with rings neutral.
3x3 tuck front lever rows.
5s tuck front lever hold.
Didn't feel satisfied with my RTO dips, so I did another 2 sets of 3
Few second tuck planche.

I tried to go to the gym after my night class to deadlift but the door was locked  >:( There goes all my gainz.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 03, 2014, 12:21:51 PM
Wednesday, April 2nd.

Shoulder dislocates, wrist stretching
4 kipping muscle ups, one strict.
2 roughly 8-10 second back levers, but maybe less because time feels a lot longer while you're up there.
Pull ups 8, 8, 7
Dips 3x10
Tuck front lever pull ups 3x4 on bar (less ROM)
Pseudo planche puhsups 8, 3, 3. Obviously increased lean for the last 2 sets
Deadlift 135x10, 225x5, 325 3x3
Squat 135x8, 185 3x4
Some overhead squats for mobility
Some knee raises
Title: Re: Dick's training log
Post by: Dick Stapleton on April 04, 2014, 05:16:09 AM
Thursday, April 3rd

Open gym

Warmed up outside doing climb ups on an actual wall. Even that little bit of outside training was awesome.

Did a pretty solid back lever and then went for a RTO support hold. As I turned the rings out I felt like I got stuck and felt a little pain in my bicep. Annoyed, I tried to turn them out a few times but the pain just got worse. So I called it quits on the rings but the pain didn't go away. The general consensus is I probably got a really small tear in the bicep, which realistically I've been asking for training back levers so much on top of deadlifting and all my ring work. It hurts a little worse today. By no means unbearable, but I'm worried about how long it will take to heal and if I'll reinjure it.

So that put a huge damper on the rest of my training.
I started working on tic tac to cat leaps but that was stressing my bicep so I stopped
Practiced handstands, got 1 or 2 good stationary holds.
Front fulls and side halves off the vault.
Started absolutely nailing tunnel flips, really got a feel for it.
Practiced my split step a lot, working it with both dive kongs and monkeys. It's still really lacking.
A lot of precisions and some flow work over and under the beams.

That's the gist of it, I guess. Kinda pissy about this bicep thing. Better than a joint problem, I guess.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 07, 2014, 02:41:03 PM
I forgot to update this on Friday but I went to open gym that night too.

I worked a lot on tunnel flips, front and side flips on flat ground, precisions, and handstands. A lot of other stuff but those are the things I actually drilled.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 14, 2014, 05:09:16 PM
So I did a good amount of training all week and recorded none of it. I didn't work out at all just to give my bicep time to recover. Most of the week itself consisted of handstands and school work.

Friday and Saturday I practiced my side flips outside, mostly on grass. Happy to say I landed every single one. Also did a lot of handstands and tried to clean up my double legs which I still don't think I can even call double legs. At some point I managed 2 consecutive freestanding handstand pushups.

Sunday morning I got to go to my first jam as a completely last minute thing. Rounded up some friends and headed up to Rutgers for a sick day of training with some awesome people from all over Jersey. I worked on a lot of things. Most notably I did my first (small) kong to precisions, some flips and twists outside, vaults, and a lot of really big wall runs. I might do a small write up tomorrow or something but I'm lazy now. The coolest part in my opinion was when we found a wall that was easily 15 or so feet and a few guys were on top of it reaching down with their arms and guys on the ground would try to wall run up and catch someone's hand to get pulled up to the top. Maybe 5-6 people pulled it off out of a few more than 10 who tried. It was a really cool challenge for everyone and I did make it up once. Oh, I also managed a back lever for I'd estimate 10 seconds. Definitely the longest one I ever did, and on a tree branch of all things.

Today (Monday) I went to the beach with some friends. We buried a yoga ball in the sand and used it to practice flips. I got some front 180's and just did front and sides. It was hard to get a good jump off the ball and I missed a few times which ended up being pretty funny. It was a good day but you better believe the soreness from that and the jam is kicking my ass now. Oh, and the sunburn.

So it's been a sick weekend. I met a lot of cool people and when I transfer to Rowan next semester I'll be able to join the parkour club there. I should also get to train with the guys at Rutgers on Sundays from now on. I'm absurdly excited as I haven't had anyone to train with in such a long time.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 17, 2014, 08:52:30 PM
Ok so Tuesday I don't think I did anything. Just studied for a test I think.

Wednesday..my god. Jesse Danger and some guys from New York came down to train and met us at a local beach. We went out and trained on the jetty which turns out to be an awesome training spot as long as you're careful. Really had to use my imagination and overcome a lot of fear. I tried to work on strides mostly and I did some running precisions and some really small cat leaps.
Then we moved to the edge of the beach and were doing flips off a wall that's about 5 feet high into sand. I was also practicing my kongs, lazy, and speed vaults over it, trying to gather step and be as light on my feet as possible. I almost landed a front full outside and did land a front 3/4. Lot of sides and side halves. Bailed kinda hard on a front pike but rolled out.
Next we went to some spot that had a bunch of low brick walls. I mostly practiced standing and running precisions and a level kong to precision. We got kicked out kind of fast which sucked because it was an amazing area to train.
After that we went to some place with a ton of huge hollow concrete cylinders just piled on tops of each other. It was weird but fun. Mostly did strides up there and at the ground level I set up a run of a few really small strides to a running precision to a cylinder that I'd flip off the edge of. There was also a really good wall, probably about 11 feet up that we practiced wall runs on. At some point we ended up in this huge barn full of salt (I have no idea) and I did a back lever on one of the beams. After working on some other things around that area Jesse and his crew had to leave so we called it a day.
It was the best day of training I've ever had.

Thursday (today) I went to open gym. I was planning on just having a fun, relaxed day but ended up training my ass off and loving it.

On rings I did one back lever (biceps are sore as hell now) and a ton of muscle ups. At best I got I think 3 consecutive and I could do 2 consistently. Also worked support holds and did one good RTO dip.
On the balance beams I did a lot of precisions and worked on italian jobs. I'm so much more confident with my precisions. I also attempted to stride the beams but it didn't happen. At best I did a 1 footed step down haha. I did a couple runs of vaults through the beams just for fun too.
On floor I worked on handstands as well as front and side flips without punching at all. I can land sides consistently when I'm not tired without punching, but fronts I can barely land at all. I also tried learning russian fronts (arms swing up behind the back). I could nail them if I punched but gather stepping wasn't working out. Need better technique.
Off the gymnastics vault I practiced tunnel, front, and side flips. Practiced twisting the front and sides. Got a side 3/4 and some front halves. I also did some kong ups into front flips and things like that.
On bars I just did inward flyaways. Landed one well but kept messing up my swing and landing on my butt on others.
On tramp I did 1 or 2 ugly back fulls and some front fulls. Landed actually I think all of the front fulls.



Title: Re: Dick's training log
Post by: Dick Stapleton on April 18, 2014, 05:05:05 PM
Another awesome day of training at the jetty.

I pulled off a sketchy kong that I had been eyeing up on Wednesday. Drilled it a bunch of times to make sure I had it. Did a lot of kong plants until I got myself to finally go over.
Worked almost exclusively on strides, jumps, and landing. I even managed to string a few lines together. My running precisions are way worse than my standing broad jumps which is pretty embarrassing. I'm starting to land and take off lighter but it's still a long way off. Focusing on absorbing impact a lot lately but it's damn hard.
After a few hours of that I worked on vaults and box jumps over/onto a roughly chest height wall. Also flipped off it. Couldn't get front fulls, but front side and 180s of both were good. Also did another slightly sketchy kong from a railing down onto that wall, but I also pulled that off on Wednesday.
Got some really, really good handstands today. I finally figure out how to tilt my pelvis properly so my handstands feel so much straighter. I need to film them and see what they actually look like, but my friend said it looked totally straight and I had an easy 15 second hold without walking.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 20, 2014, 07:05:01 AM
Saturday, April 19th

Went to the park with some friends and we were just having fun and enjoying the weather. We played soccer for a bit and I brought my rings and set them up on a pull up bar.
A few RTO support holds
3x3 strict ring muscle ups. Also a few sets of 2
4x2-3 RTO dips
More handstand practice. I feel like handstands suddenly clicked for me and when I kick up right I hold them for 10+ seconds pretty consistently.
Played some volleyball
Did some side flips on flat ground
Tried to Russian front flip on flat but I don't think I landed any. Landed one or two really low gather step fronts. These really need work.
Title: Re: Dick's training log
Post by: Dick Stapleton on April 23, 2014, 06:26:04 PM
Didn't do anything on Sunday since it was Easter

Monday, April 21st

RTO support holds
~8 second back lever
3x3 strict ring muscle ups
3x3 RTO dips
3x3 tuck front lever rows
7, 7, 4 pull ups
Ton of handstand practice
Some side flips
Shoulder dislocates and compression work.
Some pistols on a ledge so my other leg could drop low. That's the only way I can do them currently.

Tuesday, April 22nd.

Trained at the jetty and a park.
Drilled a lot of front and side flips and went for some front fulls but didn't get any.
On the same wall practiced kong, speed, and lazy as well as kong to precisions. Also konged down to the wall lengthwise from a rail above it.
On the jetty I finally got some cat leaps (terrifying) and worked on some strides and precisions.
Got two really scary down kongs. One was easy but scary, the other was hard and scary.
Some more handstand practice and a few muscle ups at the park.
Worked on some jumps and kongs. Got a kind of hard kong precision but bashed my arches. Also bailed pretty bad into a picnic table on a kong. I'm realizing I have 0 confidence in my split step. Too much gym training..Pissed me off so I started throwing flips off the table. Did some easy underbars too.
Went to another park
Jumped a gap that I didn't think I was nearly capable of. Also managed to stride to precision it which really surprised me because I suck at strides. Really just did those for a while, threw a few flat ground side flips, some handstands, and by then it was getting dark so we called it a night.

Note: my wrist flexor (probably flexor carpi ulnaris) started to really hurt. Probably too much false grip on the rings.

Wednesday, April 23rd
Shoulder dislocates and wrist stretches
4 muscle ups with little kip followed by 4 or 5 pull ups
3x7 pull ups
9, 9, 10 dips
2x3 tuck front lever rows
2x5 pseudo planche pushups
Deadlift 135x6

Note: cut my workout short due to really bad wrist pain. I'm praying it's not tendonitis again but it feels pretty similar. I could even grip 225 to deadlift it which I can usually handle with ease. I'm worried but I'll just take it easy and do other things for the rest of the week.


Title: Re: Dick's training log
Post by: Dick Stapleton on April 28, 2014, 05:00:27 AM
Just to jog my memory Thursday I had work, Friday I went to open gym, then Saturday and Sunday work again..

Friday April whatever

Got my first strict bar muscle ups. I did at best 2 consecutively. Shocked myself by not only getting it, but start from a fully locked out dead hang.
Work on my gather step sides. I started getting much more height and landing better. Can still only land front flips when I punch =\
Lot of precisions on the balance beams.

My wrist was hurting so I focused on those few things most of the night.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 02, 2014, 08:13:34 AM
I have no idea what I did all week. It probably wasn't anything.

Thursday, May 1st. Open gym after 2 hours of volleyball and some flips outside onto sand.

Got much better at strict bar muscle ups. I can do them consistently on a grippy bar now. Keeping a hollow body and piking slightly is really important for these.
Practiced side flips with as little run up as possible. I was taking a single step into a gather step side. Takes a lot of energy and you have to work hard to accelerate.
Also practiced large dive kongs. Really focused on getting my hips up and clearing the obstacles cleanly. Used a pretty big run up for these. Then I switched it up and did the same thing as sides where I'd only take 3 total steps (one stride + split step take off) into the kong and see how far I could get.
Worked on a breakdancing 1990. I got pretty close and can do half of one somewhat consistently.
I ended up getting a really bad headache so I took about a half hour break during the night.
Did a few RTO support holds

Also want to comment that my overhead mobility is finally improving a lot. Full ROM pull ups are getting way easier and I can even do muscle ups from a dead hang or really close to it. Shoulder dislocates are a godsend.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 08, 2014, 10:38:15 AM
So yeah it's not that I haven't been training, I just keep telling myself I'll update this after the next time I train as a mega update..but that's not really gonna happen. Weather, wrist pain, and school have kept me pretty occupied so it's nothing worth mentioning anyway. Semester ends on Tuesday and from there life gets fun.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 10, 2014, 06:19:37 AM
Thursday, May 8th. Open gym

Strict bar muscle up practice. Best I got was 3 consecutive, sometimes only got 2. I always get so close on my 4th rep but just can't quite get it.
Gather step fronts. I'm finally landing fronts without punching at all. Gather step still needs a lot of work.
3 step side flips. So 1 stride into the gather step for the flip. It's a fun challenge.
I actually started spam attempting standing sides on the spring board. Did not land any but was kind of close.
Some laches and front flyaways. Revisited the front hip circle as well.
Worked on kong exit distance with only a 3 step run up.
The usual front, side, twists, and tunnel flips.
Some cat leaps and tic tack to cats.

Friday, May 9th. Back to open gym

More muscle up work. Once again got 3 strict bar muscle ups, 4th is just out of reach.
Gather step front and sides
Handstands and handstand walks. Made it across the floor twice.
Ring muscle ups
More cat leaps, foot was too sweaty for tic tacks.
The usual flips
Climbed the rope and got 6 pull ups on the ceiling.
Laches again.
I don't remember what else. It was packed with little kids so training was tough.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 20, 2014, 07:38:34 PM
Alright I've gotten ridiculously lazy about updating this. It's not that I haven't trained for 12 days, I just barely spend any time on the computer anymore. I've been playing volleyball and flipping into sand a lot lately. I can gather step front off a hard surface into sand at this point even if it's a little ugly. Getting way more consistent landing flat ground flips. My wrist has still been bothering me.

Monday, May 19th. Work out at the park. It was more of a sporadic, fun session of trying different things with a friend. I did do sets of things but with no real pattern to it. I'll try to keep this write up coherent.
Strict bar muscle ups. I managed 1 or 2 on the thin, metal bar (way harder than the ones at gymnastics which I can grip way better). I tried a lot over the course of the work out after those first 2. Mostly failed but did pull some off.
My friend had a weight vest with about 20 pounds in it. I tried (and failed) ring muscle ups with that. As expected wasn't even close.
2 sets of 3 weighted RTO dips. I had to let them come back to neutral on the last rep of each.
A few sets of around 3 unweighted RTO dips.
2 sets of 3 strict ring muscle ups.
A few sets of tuck front lever rows
On a whim I tried a tuck front lever to muscle up on rings and got it 1st try.
Also got a forward roll to support on the bar outside.
Headstand pushup negatives. Couldn't push back up if I went full ROM
Some handstand walks, side flips, and even a weighted handstand.
Directly after that I played volleyball and did more flips.

Tuesday, May 20th
Walked 5 miles with a friend, played volleyball, did a few flips and some handstands/handstand walks.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 22, 2014, 12:45:18 PM
Wednesday, May 21st. Another workout at the park. I was really sore (still am) but tried not to let it slow me down.

A few attempts at strict bar muscle ups. Got a couple clean, had to shift weight around on some, failed most.
2 sets of 3 strict ring muscle ups. Wrist started killing me so I stopped at 2 sets.
4 sets of 4 RTO dips. First set was weighted with 20 pounds, the other 3 unweighted.
4, 5, 6 weighted pull ups with 20 pounds
A few sets of one handed push ups alternating with tuck front lever pull ups
RTO support hold to failure
Some human flags. Got completely horizontal and held some for 5ish seconds.
Handstand practice and some normal balance training.
A few side flips on pavement and gather step fronts into sand. A few kongs and precisions also.
Finished it off with a few games of beach volleyball.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 29, 2014, 05:09:44 AM
I don't know why but I can't remember what I did on Friday. I think I did some RTO holds and dips at home. Honestly I have no idea. Saturday I had a pull up contest at work and got 10, failed with my forehead above the bar on the 11th.

Monday, May 26th. Long f#cking day

Went to the beach for a few hours. Swam in the water for an hour and spent some time flipping off a ball buried in the sand with some friends. Loads of fun, highly recommend trying that if you get the chance.
After that went to the park-
Tried strict bar muscle ups more. Again only got a few, but one of them I got clean as hell. Ton of strict ring muscle ups, and I also got a somewhat wide grip muscle up on the bar with kip.
RTO dips 4x3. The struggle was f#cking real with these.
Some handstands and flags.
At this point it felt like I pulled my lat so I pretty much called it quits. Really screwed up my workout.

Wednesday, May 28th.

2 RTO support holds, shoulder dislocates, tiny bit of compression work (really need to focus on this flexibility thing).
RTO dips 4x3. I added regular ring dips to the sets since I was struggling badly. So I'd do 3 RTO dips and then continue with 2-3 more with rings neutral each set.
Pull ups 3x7. I kept my legs in front of me a little lower than L pull ups for the first 2 sets, last one left them behind me. I was inside so couldn't do hollow body.
RTO push ups 3x4.
Tuck FL rows 3x4
Static tuck FL hold about 5s (ouch)
Title: Re: Dick's training log
Post by: Dick Stapleton on May 29, 2014, 08:35:29 PM
Thursday May 29th. One of those days that turned out to be both inspiring and depressing somehow.

Went to train at the jetty. I worked for a few hours on gather step kongs, some reverse and lazy vaults, flips off height, and some other movements. Also spent a ton of time working cat leaps, precisions, downward kongs, and strides at the jetty. This is definitely the scariest f#cking place to train but it's got some really awesome potential. I found I was able to do a lot of things I thought I'd be too scared to go for today, especially the cat leaps. These are over roughly 10 foot drops onto uneven, slippery, wet cement so it's a do it or maybe die type of thing. It took me weeks to even try any and even still I'll only do really small, easy jumps.

Next we stopped by the park. Did some strides, a few biggish jumps, and I did a line or two with some picnic tables and trees. Also some flips into sand.

Lastly wen to open gym. The struggle was f#cking real tonight. I had to go 100% to land anything. Couldn't handstand, could barely flip, strained my lat so I couldn't do bars or rings..Tough night. I worked mostly on my split step and I started trying a progression I thought of for corks but I'm not even f#cking close.
Title: Re: Dick's training log
Post by: Nick Holmes on May 30, 2014, 06:46:40 AM
f#cking

Just one of those days, eh?
Hopefully the next time will fall more on the inspiration side.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 30, 2014, 02:50:51 PM
Hah, yeah man. I just get so mad because I keep getting these nagging overuse injuries that slow me down so much. It feels like every time I'm learning a skill I really want to have like strict bar muscle ups, back lever, level flag, and so on I push too hard and get tendonitis or strain a muscle. All I want to do is train >:(.
Title: Re: Dick's training log
Post by: Nick Holmes on May 30, 2014, 04:39:18 PM
Oh look, your timeline (https://sphotos-b.xx.fbcdn.net/hphotos-prn2/984114_10200727910514271_1108324979_n.jpg) again :P

Yeah, that sucks big time. It's like the injury gods have it out for you.
I'll be starting up weight training next week, getting a it scared of overuse injuries with all the stuff I'll be doing with my body this summer.
Title: Re: Dick's training log
Post by: Dick Stapleton on May 30, 2014, 04:52:01 PM
I need to print that out and hang it in front of the mirror so I read it every day. Still cracks me up, though.

To be fair it's kind of my fault because I'll push it more than I should. Like when I work out on Thursday when that should be a rest day so I end up doing 3 work outs in a row. That's a huge red flag, but try getting up to a 10 second back lever and not doing it at every possible opportunity =p. Part of it is that I'm convinced I'm weak so when I pull off something I consider hard I think I just got lucky and can't stop doing it to prove to myself that I actually can do it. Same with muscle ups, flags, flips, handstands, etc. Not to mention sporadic sleep, ignoring the obvious signs of injury, and honestly my weight probably has a bit to do with it. It's the kind of thing that's totally my fault, and in hindsight it's blatantly obvious that it would happen, but day to day I just want to put in the work because it's the one thing I really like doing and I'm anxious about losing progress. 

Sorry for the rant. Gotta let it out sometimes.
Title: Re: Dick's training log
Post by: Nick Holmes on May 30, 2014, 08:40:59 PM
This si your place to rant anyways.

Honestly I'm the opposite the majority of time I'm training, I get worried about having a possible injury here or there so I won't train that part that session.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 03, 2014, 05:26:04 AM
In the long run you're much better off that way. Injuries are the best way to stop progressing.

Anyway, Yesterday I worked out at the park again.

2 sets of strict bar muscle up attempts. Both times got 2 and failed the 3rd.
2 L sits for about 15 seconds and then 10
3x3 or 4 RTO dips
3x4 tuck FL rows
3x6 pull ups
3x4 RTO pushups. I think they were also pseudo planche as my hands were definitely back a bit.
A few sets of bodyweight rows just as a finisher

Between every set I was working on balancing up a think rail.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 04, 2014, 09:56:49 AM
So yesterday (Tuesday) I went out training at the jetty again. 2 friends showed up so I also set up my rings on the rafters of a building right adjacent to the beach. It was beautiful and sunny with a great breeze. Seriously a happy place to be and train.

There's a fairly high, maybe belly button ish height cement wall with sand on one side and concrete on the other. Use that for training kongs and flips. Very close to landing front fulls. The wall is also next to the roof structure so there's a rail above it which makes for a nice kong down. Also got a kong over a rail with benches on either side that was sketching me out last week.
On the rings I did a good amount of muscle ups and some RTO dips.
We then went out to the jetty. I did a few jumps, cat leaps. and kongs. I got several cat laps that I've been terrified of. I forgot how good it felt to do that.
Aside from that there were handstands, flags, and other miscellaneous things.

Today (Wednesday the 6th) I worked out at home.

RTO dips 3x4.
Tuck FL rows 3x4. Great range of motion on the first 2 of every set
RTO pseudo planche pushups 3x4
Pull ups 7, 8, 7 and a half + 1 negative
I'm going to go do a little bit of mobility work like shoulder dislocates, squats, and compression work. Not gonna post the specifics because laziness, but yeah.

Some notable progress lately:
Strict muscle ups on a thin bar are finally becoming doable. It doesn't feel lucky every time I get one. Just most times.
RTO dips are slowly becoming less impossible. I'm not getting stuck and having to reduce the hand position as much.
Some tuck FL rows are getting much higher.
Shoulders are steadily improving. Bottom range of motion is no longer unachievable in pull ups, even when hollow or slightly piked.
Slowly learning to use my core and really only use the right muscle in RTO pseudo planche pushups.
Also, despite the fact that I'm not training or eating for hypertrophy at all (low ass rep ranges) I've gotten noticeably bigger with less fat. People keep commenting on it and even though it's not at all what I'm training for it's nice to hear.


Title: Re: Dick's training log
Post by: Dick Stapleton on June 06, 2014, 09:11:50 PM
Yesterday (Thursday) I went to gymnastics.

Tried some l sits on low rings. I can hold it if I press up from the floor, but not if I try it from a support hold yet.
Got my first forward roll/felge on rings! I'm so excited because last time I tried those I wasn't even close and now they feel almost easy. Really fun technique. Aside from that I just had a playful night of doing various challenges and just enjoying trying a bunch of things rather than training specifically. I pulled off a few new things like gather step front and side 180's, kong to knee front 180, and tunnel flips on trampoline.

All in all a great night. I did a lot more things but I didn't train any of them so I'm gonna leave it out.

Friday the 6th went to the park with my rings

Shoulder dislocates
A few strict bar muscle ups.
Got 2 consecutive forward rolls on rings. So happy with that.
3x4 RTO dips. Only turned the rings in on 1 rep over all 3 sets.*
2x5 weighted pull ups with 21 pounds, 1x6 with 27 pounds
Like 2x2 tuck planche pushups on parallel bars. I dunno, just felt like it.
3x4 RTO pushups. Much tighter core, keeping the lean better than previously.
3x4 tuck FL rows. These are honestly kind of stalled. Not quite because I'm pulling higher my first few reps, but the last reps aren't really improving. I'm thinking I need to either regress to bodyweight rows or maybe stop and work on the static for a little while. Maybe both of those, actually, since volume is so low anyway.
Some handstand practice.

*I feel like I should clarify that the reason my numbers aren't going up is because my form is drastically increasing and I'm upping the difficulty. I've gotten to rings fully turned out and I'm now focusing on the forward lean which makes it significantly harder. My numbers may not go up for a while but the quality is really improving and I just want to make note of that so I don't look back later and think "how the f#ck was I not progressing for so long?"

Also f#ck am I addicted to strength training. If I could train every day I'd be the happiest person.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 09, 2014, 02:04:46 PM
On Saturday I did a few flags on a thick bar. Couldn't hold it long but I'm still completely horizontal.

Monday June 9th Home rings workout.

Shoulder dislocates
Tried to learn a back roll on rings. Failed miserably. So much harder than front roll..Time to find some progressions.
4x4 RTO dips
4 sets of tuck FL holds. Didn't time but focused on retraction and tried externally rotating shoulders.
3x4 RTO pseudo planche pushups. Stuggled today.
Pull ups 7, 9, 8. First set was piked, not quite l sit. 2nd and 3rd arched. I'm trying to work all sets up to piked or hollow (don't have room for hollow in my doorway) but they're really taxing on my shoulders because of the mobility issue. If I did all 3 sets piked I'd probably have an impingement by now =p. It's definitely improving though.
Got my first ring l sits today. They're way harder to balance than on the floor (obviously) but I got some 5+ second holds with straight arms and depressed scapula before losing it.
Lot of 3rd world squat practice
Compression work and planks. I'm starting to like compression but it's brutally hard. My legs keep bending or cramping and it's just tough as hell to hold. It feels harder than l sits to me.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 10, 2014, 04:05:41 PM
Hokay. So things took a bit of a turn today. My brother convinced me to go to a boxing class at a local MMA gym and f#ck did I have fun, so I signed up for the summer. I decided to only do the boxing program so it doesn't interfere too much with my rings work which is what I really care about currently. I'm actually going to try to put together something of a quick routine on rings since I now have a few legitimate skills that I can maybe string together. But I digress..so yeah, I'm gonna be going to boxing probably at least Tuesday and Thursday but maybe also more days. The main concern I have is my shoulders. They take a ton of stress from all the work I'm doing and also from my job, so I need to be careful not to burn them out. I'm gonna keep up the mobility work and massage them fervently and take as much time between boxing lessons as I need, but I really want to be able to do everything without developing an overuse injury..and if you've followed my journal at all you know I'm the master of developing those.

So today we did a nice warm up of jogging, foot work, and shadow boxing. Some light stretching too. Followed that up with really hard heavy bag work, then some drills on the focus mitts and finally a few partner drills. I'm now trying to get this soreness out of my shoulders..might have to take either a light or a full on rest day tomorrow. Thursday the plan is boxing then rock climbing.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 12, 2014, 09:21:18 AM
Wednesday, June 11th. Rings, volleyball, and boxing.

I was short on time so I paired sets. No warm up.

3x4 RTO dips. Felt strong as f#ck with these but got tired quickly.
3x4 tuck FL rows. So much improvement, pulled high on most reps
3x4 RTO pseudo planche pushups. Similarly felt great. Didn't get stuck, kept a full RTO position and lean.
Pull ups 7, 8, 10. More rest between sets here.

Boxing a few hours later. Jump rope, push ups, squats, and sit ups (really wish I didn't have to do those..I'm there to learn to box, not do bullshit exercises like sit ups). After that we did some bag work, pad work, and light contact sparring (lame). My shoulders are burning out so quickly.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 12, 2014, 08:43:41 PM
Thursday the 12th. Skipped gymnastics to go rock climbing. I did mostly v2s and some v1s. I actually pulled off this one v3 that nobody else I was with got. My first one ever so I made sure to do it 3 times. I got up a 4th time but slipped off the top. I also got a huge dyno that I didn't believe was possible when I first saw it. Did that 3-4 times as well. Aside from that just did whatever routes looked fun or challenging. I didn't burn out like usual and I did absurdly better than last time. It's crazy how much of a difference just getting stronger made. Also, my hands don't hurt at all unlike last time. I did way more climbing and no tears or even blisters so that says some good things about the toughness of my hands.

Man..I'm loving life lately. Things just keep improving.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 15, 2014, 06:47:55 AM
Friday the 13th (oh yeah) went to open gym. Mostly bar and rings work.

I sort of got 1..something that resembled a back roll on rings. I mean I started on top, rotated all the way around backwards, and ended up back on top without touching the straps or my elbows flying everywhere..but that's the best I can say.
Worked a little on the forward roll also.
Did a few max sets of strict muscle ups. I got 6 at best but had to shift my weight badly when I got up on the 6th. My much cleaner set was 5.
Also worked flags a little.
Aside from that just the usual flips. I got a kong to gather step side 180 which was cool. Nothing else particularly noteworthy. Oh wait..gather step fronts, landed some of those pretty well.

Just remembered I had also been flipping into my grandma's pool earlier in the day as well.

Also here are some things I got filmed.
Flag (https://www.youtube.com/watch?v=1AdOgyH50Zk)
Strict bar muscle ups (https://www.youtube.com/watch?v=La63nTNJEUI)
Forward felge (https://www.youtube.com/watch?v=gjzOJu5W70k)
Title: Re: Dick's training log
Post by: Dick Stapleton on June 17, 2014, 06:38:44 AM
Monday the 16th worked out on rings

3 consecutive strict bar muscle ups on the thin bar.
Tried back rolls and couldn't get it. Did a forward roll instead.
3x4 RTO dips.
2x4 Tuck FL rows, 1 tuck FL hold.
3x5 RTO pseudo planche pushups
3x7 Pull ups
3 1 leg squats per leg with my foot hanging off a ledge to make it easier.
Handstand and flag work plus some flips.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 17, 2014, 04:13:51 PM
Tuesday the 17th.

Little bit of squatting. 135 5x5. My back started to hurt and I was struggling a bit at the bottom so I didn't put weight up. I can get pretty much to the ground at least.
A few muscle ups on two handles so there was a space between. It was like strict ring muscle ups but on bars..Really easy comparatively.
3x6 dips just because my friend was doing it.
Some kneeling ab wheel roll outs but they hurt my shoulder.
A few arch, hollow, and plank holds.
Flips into the pool. Made some ridiculous progress with gather step fronts since I wasn't afraid of the landing. Started doing them over chairs and got a lot of height. Felt floaty as hell. I also got a side full and worked a little on twisting.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 25, 2014, 09:40:02 AM
So I wasn't able to get on the site for a while. Not sure if it was down or my computer was messing up or what. I've been training constantly but I really don't remember the specifics of most of it.

Thursday I went to open gym. I got 6 completely clean, full ROM strict bar muscle ups. On top of that I pulled off my first (shitty) back rolls on rings and also did a muscle up to back roll to l sit to front roll to back lever on rings. Back lever killed my wrist, though. I also got wall spins on a totally vertical mat and I started working tunnel flips on flat and came pretty close.

Friday my friend hosted a jam so I trained outside for a few hours before work. I did a lot of flips off a wall into sand and a few small runs on the jetty before I had to go.

Saturday I got back out to the jam for one of the sickest days of my entire life. I was getting things on the jetty I was way too scared to try before and everything felt pretty clean. I landed some gather step fronts on concrete and plenty of sides. Some big jumps and cat leaps and down kongs out there. Then we went to this incredible place with a ton of low brick walls. Perfect for strides and plyos. I got down a running jump (my weakness) that I didn't think I'd even try and even managed to chain several tough plyos out of it. Got a down kong I'd eyed up last time but couldn't do as well. There were a few more jumps I pulled off that at first I told myself no way, which is the greatest feeling. I also tried to handstand walk down a roughly 6 inch drop. Didn't quite get it. We then went to my friend's pool and did all kinds of flips for the rest of the night.

Monday I did a rings workout.

2 really shitty bar muscle ups and 1 shitty ring because my wrist hurt too badly.
4x4 RTO dips.
Front lever progression. I started each set holding a 1 leg out front lever as long as I could (2-3 seconds) and then holding the tucked lever for as long as I could. Forgot to count sets but I did a lot. I've got to remember to keep my ego in check as I feel a lot closer to the full lever than I actually am.
4x5 RTO pseudo planche pushups.
3x8 pull ups. 9 and a half on the last set.
Ring l sit followed by floor l sits and compression work

Later on I went to the park and did some flips. I side flipped over a picnic table the short way..Might go for long in the near future.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 25, 2014, 12:47:30 PM
Wednesday the 25th. Rings again

Handstand practice against wall
RTO support hold
3x5 RTO dips
Same front lever progression as before
Some ridiculously bad RTO pseudo planche pushups. Could barely do them. 3 sets of whatever I could manage.
3x8 pull ups
Arch and hollow holds
Compression work and some stretches. Shoulder dislocates also.
Title: Re: Dick's training log
Post by: Shu Mookerjee on June 25, 2014, 01:00:22 PM
Hey Dick,

Good for you for signing up for boxing! I did muay thai for about five years and mixed in some Western boxing.  I still go and hit the heavy bag every so often. It's a great conditioning workout and a great way to bleed off some stress.

Enjoy!

Shu
Title: Re: Dick's training log
Post by: Dick Stapleton on June 25, 2014, 03:01:26 PM
Thanks Shu! I'm having some trouble fitting it into my schedule, honestly. It's a lot of stress on my shoulders to do boxing on top of all the rings work I'm doing, plus the times aren't the most convenient. When I do get to go I find it really enjoyable, though. I've always enjoyed fighting so I figured I should get some actual training in.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 27, 2014, 06:43:51 AM
Thursday the 26th

Walked 5 miles with a friend and swam for a little while.
Went to boxing. Mostly heavy bag and pad work. Ridiculously tiring.
Rock climbing directly after boxing. Stayed for about 3 hours and didn't burn out until the last 20 minutes. I got 2 v3's, pretty much every v1 and some v2's but couldn't get others. Still nothing impressive, but noticeably better than last time.
After rock climbing I went to do a little bit of outdoor training. The lights went off within 20 minutes of me getting there unfortunately so I had to pack it up and head home. I'm currently dreading my workout later and wishing I could get a massage.
Title: Re: Dick's training log
Post by: Dick Stapleton on June 28, 2014, 11:10:08 AM
Friday the 27th Rings workout and open gym

1 good form strict bar muscle up. A few strict ring. So much wrist pain I had to stop.
Some RTO support holds
3x5 RTO dips. Struggled but managed to get through
Front lever work.
3x5 RTO Pseudo planche pushups. Maybe 4 sets? I don't remember so I'll say 3
3x8 pull ups
L sit and compression work

At gymnastics I did a few forward rolls on rings and almost got a back roll. Worked gather step fronts, sides, precisions, and a tiny bit of vaulting. Wrist and leg pain got the better of me though.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 03, 2014, 07:56:15 AM
I really wish I had logged Monday's workout on Monday because I forget the specifics.

Shoulder dislocates, RTO holds, wrist warm up
Some kind of muscle ups I'm sure
5x5 RTO dips
Front lever static holds
3 or 4x5 RTO pseudo planche pushups
8, 8, 9 pull ups
Handstand work. I got several 10+ second holds without walking at all. My handstands are really on lately.

Tuesday I went rock climbing. Did all the climbs I had done previously plus 2 new ones, 1 of which I couldn't get last time.

Wednesday the 2nd

Shoulder dislocates, RTO support holds, wrist warm up
Set of 4 strict bar muscle ups and a ring muscle up or 2
5x5 RTO dips
Static front lever work+1 set of tuck FL rows
Headstand pushups against wall. Got 2 sets of 3 then did like 2 sets of negatives.
2x4 RTO pseudo planche pushups
3x9 pull ups
2x8-10 rows
More handstand work, some flips
Played soccer for an hour or two.

How I haven't run myself into the ground at this point is a miracle.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 14, 2014, 07:11:04 AM
Man I hate when I don't log my activities, I end up forgetting them. I don't know what I did on the 4th, think I worked out though. The next Monday I skipped a day. Last Wednesday and Friday I did a full workout and I also went to gymnastics both Thursday and Friday nights. Instead of listing the workouts I'll just try to think of any actual improvements. I'm actually slightly stalled at the moment.

Up to 3x9 pull ups, full ROM.
Muscle ups on a bar keep getting easier, got 4 on a really thin, slippery bar.
Grip strength improving a lot from the pull ups.

Free running wise:
Got some tips on my twisting that made it a lot easier. Front and side fulls inside are starting to feel somewhat easy. Gonna have to take them outside again.
Got wall side and fronts inside. I'm absurdly proud of my wall side but I need to get it on something not padded. So f#cking scary.
Starting twisting tunnel flips. I can get a sloppy tunnel half, no idea what the name for it is.
Gather step fronts are improving
Can get side halves on flat ground.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 23, 2014, 05:09:51 AM
The more I fall behind the less I feel like tracking my workouts. Since my last update I've worked out every MWF and it's all been pretty much the same thing, so progress is slightly stalled. I'm improving form on RTO dips again and I'm hopefully going to start weighted pull ups soon. Also ditching tuck FL rows for the static adv tuck front lever and getting much better at that. I'm adding rows in as a 3rd pull because I want the dynamic motion too. I'm also working l sits and handstands after my workouts instead of before, which is generally not recommended but I like it for now.

I've also been rock climbing about once a week and I can do a few v3s at this point. Several guys at the gym tell me they think I can do v4 or v5 but my grip and technique just aren't there.

Parkour training has slacked off a lot unfortunately. I haven't been hearing from the guys much and I've been busy with summer things on the days they train.

So anyway, here's monday's workout.

Wrist warm up + shoulder dislocates
3 strict bar muscle ups, 1 ring muscle up.
RTO support hold
Better form RTO dips 4x3 (bigger forward lean)
Adv tuck FL 4x~10s
Pseudo planche pushups RTO 4x3
Pull ups 9, 9, 8.
Rows 3x8
Handstand practice, got about 8 seconds with a good line without walking at best.
L sits. something like 8, 6, 4 seconds. Compression work after each l sit attempt
Some flips.

Also yesterday (Tuesday) I went to boxing and had way less of a problem with stamina.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 23, 2014, 06:03:28 PM
Wednesday the 23rd

Shoulder dislocates. My new best is hands 3 feet 3 inches apart from each other.
Wrist warmup
3 muscle ups
RTO support hold
4x3 RTO dips, all about the forward lean.
4 sets of Adv tuck/regular tuck FL work
4x4 RTO pushups..f#ck these.
3x5 pull ups with 35 pounds added.
More scattered bar muscle ups
Deadlift 135x5, 225x5, 315 2x3, 365 2x1.
Squat 135 4x5
Some kneeling ab wheel roll outs, planks, side planks, hollow body holds, and l sits.

Notes:
Feel stalled on RTO push ups and kind of on dips as well. Form improvement in dips might help but it's very, very hard to get right. FL is also discouraging but I'm working hard on form and duration.
Extremely happy about my deadlifts. I haven't touched a barbell in months and I hit my old PR without failing. I attribute a lot of that to my increased grip and upper back strength as well as maintained lower body mobility (though it still isn't great). I missed deadlifts so much. It's an incredible feeling pulling as hard as you can on the bar and thinking it's not gonna budge but seeing yourself slowly standing up with it. I even got a compliment on my form. If only I'd had access to a barbell all summer damn it..
Squats are still eh but felt better than last time. I can do more weight, though I might struggle at the bottom since I absolutely hit the floor..Gonna have to man up eventually but I want a good spotter.
Title: Re: Dick's training log
Post by: Dick Stapleton on July 26, 2014, 06:08:06 AM
Friday the 25th.

Shoulder dislocates and wrist warm ups
4x3 RTO dips
FL work. Did a mix of things including straight arm skin the cats and static holds.
3x5 RTO pushups
3x5 pull ups +35 pounds
Some handstand work

Didn't have enough time for a full workout and wasn't feeling well to start with so it was a short, mediocre day.
Title: Re: Dick's training log
Post by: Dick Stapleton on August 17, 2014, 08:23:09 AM
I don't know what's been up but I just haven't cared to log my training. It's probably because I'm rarely home and almost constantly running on very little sleep so I can't bring myself to log my work outs.

Basically to recap I kept working out for maybe a week after my last post. My shoulders started to really bother me with a constant dull pain reminiscent of how my elbows felt before the tendonitis..So I took off after that and haven't done a full workout since. I've been doing a little more parkour training since then. My friend hosted a jam last weekend and I trained every day from Friday-Sunday. Did some sessions on my own this week and I've gone to open gym here and there since I stopped recording my progress as well.

My shoulders still hurt but I'm going to try an easy workout on Monday and see if that helps. If not I'll probably take the rest of the summer off strength training and do a ton of prehab/rehab work while keeping up with parkour and hit strength again when I'm at school and have a gym. Either way I'll be back to deadlifting when I get to school which I'm quite excited for.
Title: Re: Dick's training log
Post by: Dick Stapleton on September 28, 2014, 01:55:58 PM
I don't know why I don't update this anymore. I just don't care for some reason.

Guess I'll give a little update, maybe I can get myself to start posting again.

So I got to school and joined the parkour club. Things were going great, got a ton of very high quality training in and pushed my limits a ton. Started throwing twists on concrete and almost got front fulls outside. Hit front 540's in the gym into a foam pit, front halves off a bar, much bigger jumps and rail precisions. Even some running precisions which I'm terrified of. Unfortunately we took a trip to Pinnacle and I tried for a 10 foot lache to cat leap but my sweaty hand ripped off the bar, my feet hit the wall at an odd angle and I did some serious damage to some hip muscle. Maybe internal rotator. Couldn't walk for a few days, limped around for 2 weeks, and I'm still in pain when I sit for too long but it's not nearly as bad. Can't train and won't be able to for a while still.

So in the mean time I'm still going to the parkour club every day and helping out. Next semester I'll probably be an instructor in the club. I've also got my rings here and I'm working out on them. I now have slow dead hang muscle ups, much more controlled front felges, can hit a back lever here and there without wrist pain, and I'm working on other things. Oh straight arm skin the cats, too.

That's pretty much where I'm at I guess. No lower body anything for who knows how long, so rings it is.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 02, 2014, 02:10:23 PM
Wednesday the 1st

Went to the gym with my friends. Since I'm injured I wasn't really sure what to do. I can pretty much only do strictly upper body stuff. Can't work out my legs or core and I'm wary of anything that could make things worse, so I decided to mostly spot them and mess around with pull ups and dips.

I did a set of 10 p bar dips and god were they easy. I felt like I was floating. I saw a weight belt and decided to see what my max is since I've never done weighted dips before. Did a set of 4-5 with 45 pounds, which I honestly thought would be my max but it felt pretty easy so I decided to just go balls out and try 2 plates (90 pounds). Got 2 sets with the 2nd rep of each set being pretty slow.

Since I got 90 on dips I decided to test my weighted pull up max. If we're being honest I expected to max at 50-60 pounds at most..Started with 45 and did 2-3 reps pretty easy, so I again jumped straight to 90. I got one rep there. Bottom of the pull was easy, struggled a bit getting fully over the bar but I made it and was able to hold the top and lower down to a dead hang. Tried for a second rep but couldn't budge.

So weighted dip 1 rep max is a little over 90, weighted pull up max is probably an even 90.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 07, 2014, 07:58:37 AM
Monday the 6th

Finally got to do some parkour training after these long, depressing weeks off. I did some running precisions, kongs, side flips, and rolls. Hip hurts a bit today but it's a different pain now.

Took my rings out after the session with some of the guys

Did a few slow ring muscle ups as well as this (https://www.youtube.com/watch?v=bhctLUTvpvU&list=UU_eHJ-1HBB9ZTaZPOUdyhkw) routine. I cleaned it up a lot more, didn't bend my knees at all and had no jerk in my forward roll.
Some shoulder dislocates, wrist stretches, skin the cats, and RTO support holds
3x4 RTO dips
3 sets of tuck front lever practice
3x8 pull ups
3, 4, 3 overhead press with 115 pounds
Deadlift 135x5, 225x5, 315x2. The 315 felt easy to lift but my hands were sweaty and I didn't have chalk and didn't want to alternate grip.
Title: Re: Dick's training log
Post by: Dick Stapleton on October 14, 2014, 11:53:51 AM
Ah man of course I didn't post all my training last week. Damn it.

Alright so Tuesday and Wednesday I trained with the parkour club here at Rowan. I was mostly trying to get back into the swing of things. Did some side flips, jumps, wall runs, climb ups, cat leaps, kong-cats, and a ton of rail precisions. Pretty much hit everything I could. I'm getting so much more comfortable with cat leaps and go some really big ones those two days.

Friday I might have done something but I forget..

Sunday I went to open gym back home. Most did a ton of muscle up and back felge work. I'm close to slow muscle ups on bar (have them easily on rings) but I had to cheat the slightest bit. https://www.youtube.com/watch?v=prYX-gz2Upc&list=UUV3UByRcupiOS0hH1Lo7UFg
Back felges are gonna take a while to get properly.
I also worked some of my twists and flips trying to get comfortable again. Feels weird.

Monday the club training got cancelled because of rain so I went to Pinnacle with some guys. I worked twisting a lot and got mostly front 1 and a halves into the pit from about a 5 foot drop. I got 1 and 3/4 once. Also got some side fulls in there and other flips. Worked my rain precisions and running jumps really hard. I'm now sticking down rail precisions and plyoing out pretty consistently, but man is it scary.
Title: Re: Dick's training log
Post by: Dick Stapleton on November 26, 2014, 12:21:35 PM
I kind of gave up on posting my training as I see it as kind of pointless lately. Life's a grind lately, but parkour and strength training are keeping me going. I train parkour 3-4 times a week with the club in various spots. I make sure to hit the hardest jumps I've done at each spot every single time I go there, regardless of how I feel that day. It varies a lot day to day, but there's a good upward trend in my ability to go for things.

I might get back to tracking my workouts, though, because I've been winging it and I want to have a record to look back at.
Currently my routine is 3x a week of the following, generally in this order

Deadlift
Front squat
Overhead press
Weighted pull ups
Weighted dips
Bodyweight rows
Muscle ups thrown in whenever. I work out on rings whenever I get the chance but the weather makes that tough. I still find rings way more intense than weighted upper body work.

My deadlift 1RM is 425 pounds as of Monday. On Friday I pulled 385x3 and 405x1 as well.
Front squat 3RM so far is 205. Staying upright is mostly the issue at present.
Overhead press best was 135x2 or 125 6x3
Weighted pull ups haven't moved much, currently do about 3x5 with 45 pounds added. Grip is actually a limiting factor due to deadlifts coming first.
Weighted dips I got an extra 45 pounds for 7 reps in a single set, up to also 3x5 in multiple sets.
Bodyweight rows I kind of do just to do. Don't worry about rest time, do however many sets I feel like. I don't care about them because they're easy and I want to be working on front levers. I think I'll actually make that change now.

Oh, can't do handstands, pushups, or planche variations at the moment due to wrist pain. I'm working on rehabbing it because my handstands were progressing really well.

So yeah. Getting stronger, doing better, still think I'm weak and bad, though. If I don't update per workout I'll at least post something like this here and there so I have something to look back on when I assess the effectiveness of my programming.
Title: Re: Dick's training log
Post by: Dick Stapleton on November 27, 2014, 08:10:33 AM
Wednesday the 26th

390x3 deadlift 3RM PR
215x3 front squat 3RM PR
155x1 overhead press PR
+50x4 weighted pull ups PR
My friend had me try bench once and I got 185 easy but I'm so shaky with it. I prefer weighted dips and OHP

Title: Dicks training log
Post by: Michaeldax on December 12, 2014, 12:08:10 AM
Well those people are probably pushing you harder so thats positive.  I always feel whether its working out or playing sports or working or with anything in life that if I am working or training with people that are better than me it pushes me to get better results than if I am around people below my level.

-Dylan
Title: Re: Dick's training log
Post by: Dick Stapleton on January 03, 2015, 09:34:40 AM
Numbers are continually moving up.

390x9 and 405x5 deadlift. I'm 100% sure I could pull around 450 right now.
205 3x5 front squat
155x3 overhead press, 175x1
Got my back lever and human flag back.
Bar muscle ups are down to 2 good ones, working them back up.
RTO dips form is finally satisfactory.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 11, 2015, 10:00:27 AM
445 pound deadlift (http://instagram.com/p/xfSYD4kgpb/?modal=true)
Back lever (https://www.youtube.com/watch?v=IEd-AjefsHU)
175 pound overhead press (https://www.youtube.com/watch?v=dCRav97jBTI)
225 2x3 front squat

I'm feeling a bit beat up, haven't been eating nearly enough to keep up with all my training.

In other news the gymnastics gym I train at asked me to start coaching gymnastics there, and they also want to start a parkour class which I would teach along with a training partner of mine. This is a huge opportunity and it completely blindsided me. Things are going pretty well.
Title: Re: Dick's training log
Post by: SebastianCannon on January 11, 2015, 05:47:11 PM
that is great about the opportunity to coach! You definitely seem knowledgeable enough about parkour and and also seem to research and have facts before you "teach" others about it on the forums. good luck.
Title: Re: Dick's training log
Post by: Dick Stapleton on January 11, 2015, 06:18:57 PM
Thanks man! I hate how often people talk without any actual knowledge, especially in the fitness and parkour worlds. That's why I can be an ass sometimes, but I do mean well haha. To be honest I almost said no to the coaching offer because I really don't want to be another awful coach, but if I can work it around school they're going to train me as a gymnastics coach so I can get formal coaching experience there and then me and my buddy will start up the parkour class. I'm nervous but I'm going to do my best to make it as useful as possible for students. I'm thinking I might have to cut back on my strength training a bit and start focusing more on parkour skills, but I don't really want to do that yet.

I'm also going to be an instructor at my school's parkour club this semester and I'm working towards becoming president. It's crazy man, I love parkour but it's really just been something I do for enjoyment and now it's opening up so many doors for me out of nowhere.
Title: Re: Dick's training log
Post by: C.Bourque on January 11, 2015, 08:50:34 PM
That's awesome, Dick. You always help people out on the forums and seem to know a lot about pretty much everything to do with parkour, so you'll do well. Good luck!  ;D
Title: Re: Dick's training log
Post by: Russell Wilkie on January 12, 2015, 10:07:35 PM
Congrats on such a wonderful opportunity, Dick! You definitely deserve it, best of luck to you!
Title: Re: Dick's training log
Post by: Dick Stapleton on January 15, 2015, 07:04:27 AM
Thanks a lot guys! Right now I'm trying to figure out how to work it into my schedule. The gym is only 20 minutes from my house, but I go to school a little more than an hour away and already work weekends. So my only options right now are to coach Monday and Friday or maybe weekends but that might force me to quit my other job. As soon as I can get that all worked out I'll let you guys know how it turns out.
Title: Re: Dick's training log
Post by: Dick Stapleton on February 11, 2015, 07:46:09 AM
Alright so I believe I start coaching on Saturday. At this point it looks like I'm just going to go home every weekend and only coach on Saturdays so my schedule should be manageable but it's gonna be rough still.

Anyway I'm up to 205 now and somehow stronger for my bodyweight than when I was 195. Here are my back lever and flag, both better form and longer hold times https://www.youtube.com/watch?v=ijM2lZUaLZo

Parkour club is finally going so I'm back to being able to train. I'm an instructor now and I'm going to be working with the president this semester to take over next semester when he graduates.
Title: Re: Dick's training log
Post by: Dick Stapleton on March 29, 2015, 06:09:39 AM
Competed in the speed comp at Pinnacle Parkour yesterday. I took second place overall. Should have been third but my buddy who had the fastest time also had a slip up that bumped him out of first. It was a really awesome experience and I went in expecting to get last.