American Parkour

Need advice on kind of a tricky programming. I'm hoping i'm not trying to do too much.

After a long season of running, etc I'm ready to build so anterior upper-body mass and hitting it off with some 'postural work.  The running has paid off, and I can do under a 5 minute mile and I'm feeling fast, and I haven't lost too much weight doing it. I've decided to put running to a back seat and run just a bit while adding some mass on my upper body. Here is my goals and Objectives for everyone.

Objective: To increase muscular endurance and strength for job related performances such as firefighting and possibly military if i enter. Secondary Objective is increase upper body mass (arms, shoulders, chests.)

Starting out at three days a week then to four.

Goals (top priority to bottom)
1.) 20 chin-ups/pull-ups
2. Perform three clean muscle-ups
3.) 100 Push-ups
4.) Gain 20 lbs of muscle in the upper body area for good looks
5.) Obtain better better shoulder mobility and creating better shoulder health. Increasing ROM and correcting posture

Concerns
1. Adding dips/overhead press on the same day and adding bench and pull-ups
2. Concerned about how much space I have in my acroclavicular joint doing overhead press/dips/pull-ups/bench and how it will affect me. Im thinking if there is no pain that I shouldn't worry about it.

Program

Warm-up
Rowing
Band Dislocations
Shoulder gliding


Workout A

Pull-ups (staring with just normal pull-ups first month then weight 3-4 sets of 5) two minutes of rest between sets
5 Minutes off
Bench Press (3 by 5-8)  three minutes of rest between sets
5 minutes off
Back Squat (3 x two mins and 30 seconds off

---
5 Minutes off (Intensity lowers for more postural work)
Seated dumbell cleans ( For Humeral External Rotation to counter pull-ups) (2 sets of 20 45 seconds between)
2 minute rest
Ab wheel 2 sets of 20 (45 seconds between sets) for the lengthening of the abdominal section for kyphosis
two minutes
---
mobility physical therapy bullshit
External shoulder rotation resistant band exercises elbow at trunk and at 90 degrees. Other rhomboid band resistance
2 minutes of rest
Saxon side bends, prone cobras, scap push-ups, foam roller, throacic mobility, leg stretches, hip stretches

Workout B
Dips (Starts with regular dips, then rings then progress to weighted 3-4 sets of 5-8 three- four minutes of rest
5 minutes of rest
Seated dumbbell overhead press 4 sets of 5-8 two minutes 30 seconds of rest
5 minutes of rest
Face Pull 2 sets of 15 45 seconds between
---
Intensity lowers
Prone trap raises 2 sets of how ever many (scapular retraction)
Rear Delt Flyes (humeral external rotation 2 sets of however many
pulldowns 2 sets of 20
all the same mobility shit afterwords

everyday work
run 10-15mins easy to moderate with
swim 500meters form work/underwaters
mobility work hour a day

GTG work
Chin-ups, Push-ups
being a busy asshole doing work.

this might be too much work but please tell. Can't wait to feel them shoulders work again.

I have calluses on my big toe and the ball of my left foot from running. is this bad, Steve?

My knees move in during my squats. I'm going to post a video this week.

My question is, should I back off the weights until my knees don't move in, should I not worry about it, or should I find something in between.

What foods should I bring along in case I get lost in the woods. Olive oil, whole Milk? I'm sure anything fatty would be perfect.

Goals

Run a mile sub 5, and run 3 miles under 18 minutes
Swim 500 meters sub 9 minutes and swim 1500 meters under 28 minutes
125 Push-ups (hard to do)
shit ton of sit-ups (not to hard)
Shit ton of flutter kicks (not hard at all)
Over 25 Dips (Kind of hard)
over 21 Pull-ups/chin-ups (Kind of hard)
5 Muscle ups
Rope Climb with only arms.
Squat 2x bw (400)
Bench 250 (doubt 1.5x bw which would be 300)
Overhead press 145
Powerclean 225-250
Deadlift +450


Current Goals

2x bw squat
250 bench
225 lb power clean
400+ Dead-lift
Swim 500 meters under 11.10
Run 1.5 miles under 10.10

I just watched the movie bigger stronger faster and it surprised me because it gave a good rep to anabolic steroids. It claimed there are only three deaths a year with steroids, 5 percent see depression, and its 143rd drug for ER trips.

Aren’t the repercussions of steroid use worse than that?

Okay, so I realized I'm going to be outside a lot soon. Recently, I burned up on a float trip. Should I tan up now and not burn myself in the future?

I can gain weight on paleo by drinking a gallon of milk a day, right? or do I have to stop GOMAD completely?

In addition, how do I reduce bodyfat percentage on paleo if the majority of calories come from fats? Just lower it and up protein?

I sprained some muscle in my back doing chin-ups. I was about half-way up maybe a little over half way and I felt a pain. I got through the rep but the pain is still here. I can feel it somewhere by or on my thoracic spine.
The pain’s not too bad but it’s been with me for two days now.

Okay every day I hear white men can't jump. It's almost an accepted fact. I don't want to believe it, but it seems like there is more proof out there that suggests that different races seem to have different genetic talents. Yes, white people absorb vitamin D, black people block out harmful UV rays. When whites died off like flies from malaria blacks survived quite well, and of course, as Steve said, Asians are used to white rice.

However, my argument is could it be a cultural and historical reason? African cultures have often been oppressed by "civilized" countries for hundreds of years. hundreds of years later, there seem to be more African-Americans outside playing basketball or working out than whites or other races.

If different races had different genetic talents that would elevate bigotry. This is something I'm not too fond of because most of my friends are African-American. I grew up with mainly African-Americans.