Squat/Pull

Squat:
1x8 empty bar
1x5 135lbs
1x3 185lbs
1x3 225lbs
1x3 255lbs
1x3 290lbs

Single-Leg Front Lever/Pull-up/Lat Pulldown Tripleset:
(aka.. Andy is friggin out of his mind)
4x Hold for max time/8 pull-ups/8 pull-downs at 8stack

Ice Cream Scoopers:
2x3

Handstand Push-up / DB Front Raise Iso Hold Superset:
1x10 / 30sec 2x15 hold
1x8 / 20 sec 2x15 hold
1x5 / 10 sec 2x15 hold
1x6 / probably like.. two seconds.. 2x15 hold

BB Shrugs:
3x8 315lbs
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I AM DYING. First of all, the Spike I took this morning has wreaked absolute havoc in my heart. It is in grievous amounts of pain. I needed to take a fifteen minute break after squatting before I felt okay to keep training.

Since I've decided getting a front lever is on my list of things to do (a clean one, folks), I'm incorporating it more and more into my training.. even if my rhomboids are dying. The ice cream scoopers, though (this is an exercise like a knee-to-elbow, except you keep yourself straight the entire time and bring yourself into a front lever, then drop back down), I could only perform three before falling to the ground. Not fun. But impressive (to me, anyhow) that I could do it at all.

So far, I haven't had a single day where I can go above the prescribed reps in 5/3/1 for squat. I just don't have the energy.. and training at 8AM today because of how my schedule is right now.. doesn't help at all. My squat is probably the lift suffering the most from the deficit. It may also be the lift that I calculated closest to my true 1RM.. since I'm pretty sure (though have never attempted) I could do at least 425 on DL and 240 on bench.

I also haven't put any unilateral work in on squat day in forever.. This is partly due to forgetfulness. the other part is just not having the energy beyond squats. I imagine I should be fine, though.

All the same, today wiped me out. I can't wait for my midday nap, assuming I can squeeze it in today (super packed Monday). Boo mornings. BOO!

Wed/Fri

Wednesday, March 24, 2010
Power/Speed/Agility

This was supposed to be the day that I recorded the first part of my plyometric series for traceurs. I left my camera at home, and the group room that I do these drills in was being painted anyhow.

However, I did solidify my approach to how I will be filming this thing. The first video will be outlined as such:

Introduction
- Explain plyometrics briefly and its application to Parkour.
- Explain deceleration and why it is important to begin drilling these skills first.

Drills
Lateral Bounds w/ Pause
Basic Landing
Forward Bound to Elevation w/ Pause
Lateral Landing
Single Leg Depth Drop
Single Leg Lateral Depth Drop/Jump
Multiple Forward Bound w/ Paused Landing
Backpedal Hops

That should round it out pretty well before we go into some basic agility stuff from these drills.

Friday, March 26, 2010
Deadlift/Bench

Deadlift:
1x8 135lbs
1x3 225lbs
1x5 245lbs
1x5 280lbs
1x7 320lbs

Bench:
1x8 empty bar
1x5 95lbs
1x5 135lbs
1x5 155lbs
1x8 175lbs

Accessories
Rear-Leg Elevated Power Cleans:
3x3 60lbs, each leg

Incline DB:
2x10 2x45lbs

Tucked Front Lever Pull-ups:
2x10
1x4

Isolateral Low Row:
2x5 2x70lbs

Strict Curl:
3x8 60lbs

Wrist Isometrics:
3x25 secs 40lbs
---

I feel pretty strong today. Hit 320 for seven on DL, 175 for 8 on bench.. I think both of those are rep PRs. Oddly enough, this is the lowest in weight I've been in months and I did this work-out fasted (with 350mg of caffeine in my system, but still).. I am, however, beat the crap up. Lots of ab work in BJJ last night.

Two new exercises came about.. The first is a Bulgarian Split-squat style power clean. It's really just powering through a deadlift on one leg, but it's an incredible accessory to developing power off the floor in a DL.. theoretically, anyhow. we'll see how it goes. If the weight weren't so light, I'd just do a speed pull, but the clean seems to work out best the way I'm doing it. The other exercise is just a tucked front lever pull-up. super short range of motion, so I'm not sure how beneficial it is. each set, I tried to tuck my legs less and less, but it obviously made it more difficult to maintain good form. All the same, it all worked out pretty well.

Wed/Fri

Wednesday, March 17, 2010
Power/Speed/Agility

Didn't do a whole lot different this day. Box jumps, broad jumps, T-drill, some deceleration stuff, some ladder stuff. Also attempted some quadrupedal jumps with changes in direction. It's a little bizarre, but seems actually at least a little useful.

Friday, March 19, 2010
Deadlift/Bench DELOAD

Deadlift:
1x8 135
1x5 140
1x5 185
1x5 225

Bench:
1x12 45 (empty bar)
1x5 95
1x5 115
1x5 135

Crossover Step-up:
2x10 2x15lbs

DB Bench:
3x8 2x40lbs

Chest-Supported Row:
3x8 45lbs

Malek Row/Cable RDF Superset:
3x8 70lbs/3x8 30lbs

Weighted Abs:
3x10 6-stack wood chops, each side
3x8 6-stack Pallof Press
---

Yeah, deloading is boring. But severely needed. Interestingly enough, I've maintained my weight the entire week. It was not intentional. I suppose I just ended up refeeding as my body needed to recover. I'll try to hit it again full force with this new phase.

Three Days

Wednesday, March 10, 2010
Power/Speed/Agility

I don't quite remember what I did this day.. Box jumps, broad jumps (max at 8'3"), T-drill, some ladder stuff. And more deceleration work. Blogger is now blocked at work, so I have to log here,then copy-paste when I get home to my actual blog. Kinda sucks. Hence why I haven't been recording. I believe I also did some suicides.

Friday, March 12th, 2010
Deadlift/Bench

Deadlift:
1x8 135lbs
1x5 185lbs
1x5 225lbs
1x5 260lbs
1x3 295lbs
1x1 330lbs

Bench:
1x8 45lbs (empty bar)
1x5 95lbs
1x5 135lbs
1x5 150lbs
1x3 170lbs
1x3 190lbs

Knee Step-Ups
2x6 45lbs, each leg

DB Bench
2x20 2x45lbs

The Guns:
2x6 80lbs Strict Curl
2x6 40lbs Explosive Strict Curl
2x6 70lbs Strict Curl
---

That's all I can rememebr for Friday, but I don't think it's all I did. Higher rep DLs suck. I hate them. Bench is getting strong, though.

Monday, March 15, 2010
Squat/Pull-up DELOAD

Squat:
1x8 45lbs
1x5 95lbs
1x5 135lbs
2x5 155lbs

Bulgarian Split-Squat Jumps:
2x5 BW, each leg

Hyperextension:
3x10 30lbs barbell behind back

Pull-ups:
3x6 BW

Lat-Pulldown:
3x8 4-stack

Handstand Push-up/Front Raise Superset:
2x5 BW / 2x8 10lbs, each arm

Abs Routine
---

Deloading is boring. Whole work-out took like.. 35 minutes. I spent another twenty on stretching. At least there's BJJ today. And I know my body desperately needs a deload, so I'm not going to cheat myself out of some rest.

Squat/Pull-up

Squat:
1x5 135lbs
1x5 185lbs
1x5 230lbs
1x3 265lbs
1x3 295lbs

Box Jumps:
3x3 42"

Miltary Press:
2x8 155lbs

Pull-ups:
3x8 BW

Supinated Lat Pull-down:
3x8 8-stack

Handstand Push-up/Front Raise Superset:
1x10, 1x8 BW / 2x8 15lbs, each arm

DB Shrugs:
2x10 2x90lbs

Selectorized Lat Raise:
3x6 70lbs

Abs:
3x10 25lbs behind-head sit-ups
---

Overhead pressing = Big nono. Hurt my shoulder again. Gotta remind myself that I can't do this movement, especially not heavy. Also made the mistake of taking a Monster, then a Spike an hour later. This is the second time I've done this. This is the second time I've puked from it.

That all said, today was the first "money day" of the 5/3/1 protocol. The "1RM" set I did for a triple, so that was nice. Not sure if I could've done it beltless, but I'm relatively certain I could. Actually, I've done 315 for a triple beltless before.. though that kinda hurt.

Weight loss is chugging along.
---

I should add that I got bored at work and got in a second work-out with our resident bodybuilder Malek. Light work-out, but it toasted me. We did the following (a back work-out):

T-bar Close-Grip Row:
5x8 100lbs

Free-Motion Lat Row:
1x8 120lbs
3x6 140lbs

Supinated Close-Grip Lat Pull-down:
3x6 12-stack

Wide-Grip Pronated Lat Pull-down:
2x8 10-stack

And I suppose I should add that tonight was also a BJJ night. Mondays, Tuesdays, Thursdays and occasionally Saturdays.

Deadlift/Bench

Deadlift:
2x5 135lbs
1x3 225lbs
1x3 255lbs
1x3 290lbs
1x3 330lbs (this was rough)

Bench:
1x8 45lbs (empty bar)
2x5 95lbs
1x3 140lbs
1x3 160lbs
1x4 180lbs

Single Leg Hip Extension/Broad Jump Superset:
3x12, each leg / 3x6 max distance (not measured)

Plyo Push-up / Bent-over Cable Chest Fly Superset:
3x5 24" box / 3x8 5-stack for each arm

Laché to Muscle-Up
8 attempts, 3 successes

Malek Row / Cable Rear Delt Fly Superset:
3x12 90lbs / 3x10 15lbs each arm

THE GUN SHOW:
2x12 50lbs Strict Curl
Tricep Stretch
2x8 45lbs Preacher curls
Tricep Stretch
2xF 20lbs DB curls
---

Yeah, "GUN SHOW" was stolen from Jordan. I quite like it better than "vanity lifts." The laché to muscle-up set-up was fun and through some "Parkour-related" stuff in. Always nice. teaches me that I need to learn how to deal with momentum better, though its useful application is.. limited.

DLing 330 for a triple was difficult. I did it, but I had to set the bar down and stand up each time just to relieve the tension in my back. Probably some residual soreness from BJJ last night, nothing more than that. Bench was cake, though I'm unsure why 180 for 3 or 4 is so much of a struggle when I should still be able to do 185 for five. It might be because the other work sets are so close to the top weight..? Dunno.

I think this accessory work is far superior to most of what I've done before. Bodyweight stuff to save my knees a little, but very dynamic work. And since the motor units are fired up after the heavy lifts, the power's all there.

I've realized that Friday is my highest volume day, and Monday doesn't even come close.. but that's probably how I'll keep it.

Power/Speed/Agility

Today was very similar to last week, except I started playing around with some more drills. My box jumps feel sloppy, but it may be because I wasn't warmed up enough at all. Kong drills again. Then broad jumps (didn't pay attention to the actual measurements, but the distance for a precision jump is 9'4" max). Remember people: a broad jump is measured toe to heel. a precision is measured toe to toe.

For the speed and agility drills, I did the T-drill again and some forward and lateral ladder drills. Then I began to work on deceleration drills. I'm starting to think that this is where we should be introducing plyometrics to beginners because it teaches us how to absorb impact better (as well as use the stretch-shortening cycle more effectively to our advantage). In my drilling, I noticed that my feet arches and ankles actualyl aren't as accustomed to impact-absorption as once thought. all the more reason to continue with this type of training.

I also performed many lateral jumps (to work deceleration at different angles), as well as quick changes of direction from landing. Allt his to further flesh out how I would approach teaching deceleration to newcomers. After a few weeks of this, I will probably do a short video series on plyometric training for Parkour, assuming this really hones in what I'm going for. Right now, I'm very happy with what I'm doing, but I'm also pretty bad at it. I'm slow, clumsy, and can't get my foot work right. If this training makes me better at it (which it should), then its application outside will be even better. As time progresses, I'll be incorporating more and more "Parkour-type movements" into these SAQ drills.

Squat/Pull-up

Squat:
1x8 empty bar
1x8 135lbs
1x8 185lbs
1x3 215lbs
1x3 250lbs
1x3 280lbs

Pull-ups:
3x8 BW

BSS Jumps:
2x5 2x10lbs each leg

Lat Pull-down:
1x10 8 stack
1x8 10 stack
1x6 12 stack

Pull-throughs:
3x8 6.5 stack

Military Press:
2x8 135lbs

Front Raises/Handstand Hold Superset:
2x8 15lbs, each arm/5 push-ups+30 sec hold
---

Hurt my shoulder with the military press. Owie. Gonna have to rest from overhead movements for a bit, I think.

true 1RM for squat si 345lbs. Minus 10% is 310 as the working max.