American Parkour

I think that it is totally dependent upon what your goals are.  If you're talking about using a steady state cardio program, then it's less than perfect...but has worked for lots of people over time.  It's really been blown to pieces by HIIT programs, which are also only useful if they fit your personal goals.

That's the secret to everything, honestly.  Does it improve what you're wanting to get better at?  If your goal is marathon running, then I'd imagine that steady state is exactly what you should be working on.  On the other hand, if your goal is to be powerful in quick bursts, then it's probably not the best choice.

Well, there's a reason that almost all strength routines revolve around 2-3 day a week schedules.  In more advanced raw weightlifting programs, they use 6 days a week, but they're phased between strength and rehab work.  You simply cannot make huge gains in strength without rest of some sort.  That's why most parkour bw-strength systems use the 3-day strength, 3 day skill setup.

Feel free to do whatever you want, but know that these things are laid out like they are for a reason.

The reason your lower abs seem like they are smaller is that they have a layer of fluff over them.  You can only see the uppers because of how the male body carries excess fat.

Edit: Please don't think that I mean that you should be losing fat, though.  If you're capable of being 5'11" @ #160 with 15% BF, then you NEED mass too.  #136 of LBM isn't much for a guy that's almost 6' tall.

I've personally found that around 9-11% is a pretty decent balance for performance.  Some people do well at less, but as you increase bodyfat above 15%, it seems far easier to simply keep getting fatter.  Age plays a factor in how you carry excess bodyfat, and there isn't a "magical ratio."

Kyle is a guru now?

1. If you're benching correctly, for strength and not bodybuilding, then it's also a triceps-heavy movement.  You can do whichever you prefer, though.  They both have major carry-over to the other.

2. Deadlift is amazing for posterior chain strength.  GHR's are pretty decent, but they'd be a secondary choice in my humble opinion.

3. Honestly, some sprint training isn't a bad thing at all, but realize that it can majorly be influenced by the squatting and deadlifting days.  I don't see why you would have an issue using some sprints on the days that you DON'T squat, or to even try something like hill sprints after leg days.  I'd have to think about this one as far as a "perfect world" schedule is concerned.  Then again, the planets are seldom aligned to work perfectly with our needs.  You'll have to prioritize on which one you want more, and make that the one you use as an indicator for progress.

It really depends on where your lifts are in relation to your weight as to how you should treat recovery.  You should be able to not really consider how you "feel" going into a set as long as the lifts are being met.  If you start hitting some 5,5,3 rep sets, then it's probably time to try microloading (much smaller weight increases) or deload and work back up.

I personally think that 3 sets of 5 for deadlift and 5 sets of 3 for powercleans is a good starting point.  PCleans are very explosive if done right, so staying "fresh" really helps progress on them.

1.) Figure a 5RM by adding weight until you reach the actual point until 6 would be impossible while maintaining decent form (don't kip.)  Take your Bodyweight and whatever weight you're adding, and add them together.  Take this number, multiply it by the reps (5) and then again by 0.0333...and add your weight+the additional weight back to it.  This will give you a pretty close estimate on your 1RM.  That's really the best alternative I can offer rather than simply working up to an actual max.

2.)#5 a week is pretty aggressive for pull-ups, but it is feasible.  If you can't maintain progress, you may need to work into more complicated programming to make steady increases.  The other option is to add fractional weights.  #2.5 a week would work as well, if not better in the long run.

3.)It depends on your goals.  If you want a OAP/OAC, then I'd train them specifically.  They're a movement (as opposed to just an exercise) and will benefit from being trained as such.  The muscular coordination to perform them will come easier if you train for them specifically.  If you're just looking to increase pulling strength, then just adding weight works.  Eventually, both paths lead to the same destination, but training specifically towards a goal is a much faster route.

4.)If you're only doing negatives, then don't add weight until you can perform the entire movement well (and preferably for reps.)

I hope that helps. 

Don't forget your glutes, as those factor into your jump, I just forget how.

For clarity:  The reason that squats are preferred for training leg strength is the carry-over into the "glutes" (and actually the entire posterior chain.)  When you bend forward, the posterior chain is what brings you back to an upright posture.  Do it fast, and it becomes a jump.  Up to a point, there is a significant relationship between posterior chain/leg strength and jumping ability.

Best of luck in training.

For Parkour, strength is king.  Focus on sets with reps in the 4-6 range, and that you couldn't do more of.  Read the sticky for detailed info on programming for strength.

I don't see anything wrong with training strength twice a week.  You're going to actually probably see that while trying to acquire new skills that twice a week is perfectly fine.  All I'd recommend is making sure that you maintain some form of progression on your lifts.  Your balance of push/pulls looks good to me.  See how it works out.  With your training outside of the gym not really being clearly quantified, it may be a bit much...but for your goals, the training looks about right.