Author Topic: WN's Log  (Read 16285 times)

Offline whiteninja

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Re: WN's Log
« Reply #60 on: June 01, 2007, 02:10:08 PM »
Friday, 6/1/07

- run 400m
- practice kipping pull-ups, failed terribly... I'm not sure I can bend my shoulders far enough to get the forward swing...

ME deadlifts:
- 1x5, 135#
- 2x4, 165#
- 3x3, 185#
- 4x2, 205#
- 1x1, 215#
- 1x1, 225#
- 1x1, 235#
- 1x1, 245#
- 1x1, 255#
- 1x1, 265#
- 1x1, 275#
- 2x5, 135#
I was so not expecting to get to 275#.  I decided to stop there, and do some easy reps.

- Fifteen minutes doing random pull-ups, dips, tricep pull-downs, and push-ups as I felt able to do.
- long stretch

Offline whiteninja

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Re: WN's Log
« Reply #61 on: June 02, 2007, 08:36:32 PM »
Saturday, 6/2/07

- parallette push-ups 3x15
- tuck planche x3 attempts
- stretch

10 rounds:
- row 100m sprint
- 30 seconds rest
After I had finished, my little brother (who is in crew) informed me that during the rest, you should keep a slow stroke going, so you don't have to start from 0 strokes/second each time. I wish I knew that before... All my times were in the 0:19-0:19.9 range, except round #4, where I slipped off my seat...

- row 3:30 easy pace (913 meters)
- stretch

Offline whiteninja

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Re: WN's Log
« Reply #62 on: June 04, 2007, 02:32:54 PM »
Monday, 6/4/07

- ring push-ups 2x15
- jack-knife push-ups 2x10
- strict pull-ups 2x5
- ring dips 2x5
- rows 2x5
- 100m sprint 2x1
- stretch

I was going to do a max effort clean and jerk thing today, but yesterday, in reading up about the clean and jerk, I realized... My form was awful.  I had been following the general form that I was told by the weightroom moderator, and what I observed from sports teams, and that wasn't very good.  I had no where near the required depth in the front squat of it, nor the hook grip, nor a good jerk technique. I had basically been flinging the bar up and holding it improperly, which would explain why it always felt so awkward holding the bar after the clean (or in my case, the dirty. Haha, lame pun.).

Instead, I worked on C&J form using 55# for about 15-20 reps, then repeated it on 80#.  Following that, I tried 90#, and 100#, which I barely got, but with good form.  Also in there were many practices of the shoulder press, deadlift, push jerk, front squat, and general work on the rack position and hook grip.  After my workout, I saw one football player trying to clean 185#. He looked about 260# himself.  He flung it up, much in the manner I used to, but when he got it to the top, he couldn't get under it fast enough. He tried to shift his weight on his toes to do a partial squat and catch it, but instead, he just smacked himself in the collarbone with the bar, and gave himself a nice bruise! Ow. I'm really glad I did some extra research on proper form.

- ring push-ups with elevated feet 3x10
- ring dips 3x5
- stretch

Offline Steve Low

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Re: WN's Log
« Reply #63 on: June 04, 2007, 06:34:24 PM »
Yeah, oly lifts are really technical. I probably should put a disclaimer on a lot of my posts where I recommend them. Good job researching up on it though.. it will save you probably at least 10x of the effort/time later because you are starting optimal now instead of later.
Posts NOT medical, training or nutrition advice
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Offline whiteninja

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Re: WN's Log
« Reply #64 on: June 05, 2007, 06:11:47 PM »
Tuesday, 6/5/07

Gahhh, sore. Gahhhhhh.  I guess that means I was doing it right.

- strict pull-ups 2x5
- ring push-ups 2x10
- partial ROM ring flies 2x5
- jack knife push-ups 2x10
- ring L-sit 2x1 attempt (neither lasted too long, though I did hold them)

5:00 to do as many as possible of each:
- overhead squat, 45# (did 67)
- shoulder press, 45# (did 48)
- jump squat, 45# (did 63)
- bench press, 45# (did 126)
My upper body was too sore to be able to hold the bar long enough for large numbers of reps on the squats and shoulder press...  Dropping the bar and shaking out my arms was brief, though picking the bar back up again and repositioning it wasted way too much time and energy.

- stretch

Offline whiteninja

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Re: WN's Log
« Reply #65 on: June 06, 2007, 03:33:41 PM »
Wednesday, 6/6/07

Today was a Parkour training day. Sadly, very soon after running to the location, stretching, and warming up, I had to end the training.  I was trying right-handed vaults, which I have done few of so far (left hand just feels better to me), and I smacked my right ankle against a bar, and flopped into the grass.  Didn't hurt too much, though I couldn't run on it.  Walked home after that, sort of annoyed, seeing as how that was the first time I went out to practice in about 3 weeks.  Atleast I tried... Failed, but tried! I've iced it, and it doesn't hurt anymore, though I will keep a lookout on it.

When I got home, I did a bit of conditioning work, but not much.  I was feeling sort of sore again anyway.  Tomorrow will be a rest day: much-needed, though not well-earned in my eyes.  I feel that even though I do get tired, that I'm not pushing myself to the very limit.  That is something I will have to fix.
« Last Edit: June 06, 2007, 03:35:24 PM by whiteninja »

Offline whiteninja

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Re: WN's Log
« Reply #66 on: June 06, 2007, 03:58:40 PM »
I hate the post-edit time limit. Why was that added?

Felt like reviewing my goals now...
- full ROM handstand push-up against a wall
Very slowly, I'm getting this one. 

- muscle-up with good form
Yesterday, I did one where I NEARLY got both arms over at the same time...  I'm going to start incorporating more ring dips into my exercise now, since I have a better pair of rings.  (My old ones were rubbing and cutting my arms.

- deadlift 1.75x bodyweight
I'm at 275# right now, which is about 1.6x... ME workouts will get this up there, though you can only do them so often.

- bench 1.2x bodyweight
Today, I gave a shot at 170#.  My little brother was spotting me, and even though I was doing well, he grabbed the bar from me when I was in the middle of pushing the bar back up.  He was afraid that if I didn't make it, that he wouldn't be able to lift it off of me. Hahaha?

- 20 consecutive pull-ups
I've really cut back on the GTG recently, since it wasn't getting me anywhere.  I've just been making sure that each of my pull-ups is perfect quality.  To do kipping, I need to work on shoulder flexibility some... Overhead squat-stretch time.

- 20 consecutive ring dips
Will be restarted now that I have good rings.

- pull-up 1.5x bodyweight (1.3x)
Friday will be a ME pull-up day, where I am hoping to hit 60#, 35% of my bodyweight.

- V-sit
I've been doing alot of streching for this, since that is what is limiting me the most.  For the strength, I'm doing weighted L-sits and tuck-sits.  I can hold 2.5# on each ankle for about 10 seconds.  When I hit a solid 15 seconds, I'll bump it up to 3# each ankle.

Offline whiteninja

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Re: WN's Log
« Reply #67 on: June 08, 2007, 12:47:52 PM »
Friday, 6/8/07

Tomorrow will be the ME pull-ups day.  I was able to change my schedule around for that, which is good, because ME should come on the second day of a 3-1 cycle. Today was fun with burpees!


- 5 minutes of handstand/push-up practice (I'm finding it harder and harder to go down further as my elbows are hitting the walls)
- short stretch

100 burpees for time. Everytime the set of 100 burpees is broken, do 5 strict pull-ups.
Rep totals: 15-30-45-58-71-88-100
Pull-ups: 30
Time: 18:11

- long stretch (my V-sit has gotten about an inch higher up over the past 3-4 days)
- push-ups 3x10
- ring dips 1x5

Offline whiteninja

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Re: WN's Log
« Reply #68 on: June 09, 2007, 01:37:06 PM »
Saturday, 6/9/07

- ring rows 2x5
- ring dips 2x7
- pistols 2x6 (each leg)

pull-ups:
- 1x3
- 1x3, 15#
- 1x3, 30#
- 1x1, 40#
- 1x1, 45#
- 1x1, 50#
- 1x1, 55#
- 1x1, 60#
- 1x1, 65# (fail)
- 1x1, 62.5# (fail)
- 1x5

- ring push-ups x25
- squats x50
- stretch

Offline whiteninja

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Re: WN's Log
« Reply #69 on: June 10, 2007, 07:06:30 PM »
Sunday, 6/10/07

- row 250m (500m split 1:33)
- brief stretch
- 5:00 of V-sit and planche progression practice

"Deck of Cards" workout; face cards and Aces are a "10", round all numbers up:
- Spades = do 1/2 the value in strict pull-ups (49 total)
- Clubs = do 1/2 the value in ring dips (49 total)
- Diamonds = do 1/2 the value in precision broad jumps (49 total)
- Hearts = do x2 the value in squats (188 total)
Total time: 22:08

Notes:
- at 14:00 in, I noticed I started missing alot of my precisions, so rather than mess up my technique, I began doing vertical leaps
- after 1:00 rest after completion, my heartrate was 142 bpm (resting: 55)
- my diet was screwed up today, when I went to a relative's graduation party, and ate about 12P, 6C, 4F blocks within about 2 hours (atleast they were Zone/Paleo-friendly foods!)

- 5:00 misc. low-rings practice
- 5:00 stretching, focusing on shoulders, hamstrings, glutes, and hip flexors

Offline whiteninja

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Re: WN's Log
« Reply #70 on: June 12, 2007, 02:31:13 PM »
Tuesday, 6/12/07

Wow! One day of rest and this thread is the last one on page 1! I'm glad to see people keeping journals now. (And if you're reading this, yes, you can be sure I read yours frequently. )

2 rounds:
- pistols 2x5 (each leg)
- push-ups 1x10
- squats 1x15

- push-press 1x6, 95#

15-12-9-6-3 reps for time:
- push-press 45#
- push-ups
Time: 7:39

- sumo deadlift high-pull 3x5, 95#
- front squat 3x5, 95#
- stretch


I got my bumper plates in yesterday afternoon. I planned on using them today for the push-press (doing slightly less reps), but the lowest weight I can do with them is 95# (bar+25# plates), but I'm afraid that's my 6RM when I use proper form (as I found out today)!  I'll get those numbers up soon enough.

Offline whiteninja

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Re: WN's Log
« Reply #71 on: June 13, 2007, 11:00:08 AM »
Wednesday, 6/13/07

- I spent about one hour outside today, waiting for the rest of my family to finish their dental appointments (I had gone first), and during that time, I did alot of stretching, foot drills, and pull-ups on a tree.
- When I got home, I dragged my bar and 255# of weight outside, and was about to start ME deadlifts when...

*thunder*
*drizzle*
"Crap."

I'll see if it clears in the next 2.5 hours... If not, I CAN do it in the basement, but I don't want to because of possibility of cracking the floor tiles.

Anyway, here's the plan for the workout, once I do it:

ME deadlifts:
- 1x10, 135#
- 1x8, 185#
- 1x5, 205#
- 1x1, 255-265-275-285-295-300

I've done 275 before, and could probably go up to 290 today... I'm still shooting for 300 though. I'll post what I get to tomorrow.

And now it's really pouring.

Offline Alissa J. Bratz

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Re: WN's Log
« Reply #72 on: June 13, 2007, 11:47:31 AM »
Go ninja, go ninja, go!

*mischievous grin*

Sorry... just thought you'd want a little encouragement on your way to 300!

Let us know how you do! :)

*runs away*
She followed slowly, taking a long time,
as though there were some obstacle in the way;
and yet: as though, once it was overcome,
she would be beyond all walking, and would fly.
--excerpt from Going Blind, Rainer Maria Rilke

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Offline whiteninja

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Re: WN's Log
« Reply #73 on: June 13, 2007, 05:57:21 PM »
Bah, I didn't get it. Thanks for the encouragement anyway, Muse.

When I got to 265#, that was hard, and 275# was very hard, and I only just barely got it.  Atleast I didn't slide back at all from my last PR.  The problems were probably that: 1. I had done my warm-up earlier in the day, before it began to rain, and had to lug all the weights outside, inside, then outside once again after it cleared up, 2. My warm-up sets may have been too heavy. I'll try smarter next time.


Today, I got out of school on summer vacation.
Tomorrow, I go back in to work on renovations.

8 hours a day, with good pay. The hours are currently 8AM-4PM, though as the summer progresses, they slide back to 7-3, then 6-2, so we don't have to work so long in the afternoon.  Now that I have the time, I WILL get enough sleep, even if I have to go to bed by 10PM to do it... Goodnight!

Offline Alissa J. Bratz

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Re: WN's Log
« Reply #74 on: June 13, 2007, 09:10:59 PM »
Did you click the link to watch the incredibly bad video?

:P

In any case, sweet dreams!
She followed slowly, taking a long time,
as though there were some obstacle in the way;
and yet: as though, once it was overcome,
she would be beyond all walking, and would fly.
--excerpt from Going Blind, Rainer Maria Rilke

www.madisonparkour.com

Offline whiteninja

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Re: WN's Log
« Reply #75 on: June 14, 2007, 09:50:37 AM »
Yes, I did Muse. Heheheh.



http://www.americanparkour.com/smf/index.php?topic=4814.0
I'm starting a new journal for a new training program this summer.  The inability to edit this one annoys me greatly.

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